There are many ways to disguise vegetables in everyday recipes for children. From peanut butter and raisins on a celery stalk to tossing just enough spinach into a fruit smoothie, parents have gotten very creative over the years. Hidden vegetables and veiled nutritious value can be easy one day and called out immediately by a picky eater the next.
Here are two great options for sneaking in veggies while satisfying the most discerning young palate.
Pasta and Meatballs
Try it with chickpea pasta for added protein or with cauliflower gnocchi for another veggie element.
Ingredients
Makes 24 meatballs
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1 large egg, beaten
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1 carrot, grated
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1 red bell pepper, grated
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2 cups fresh baby spinach, chopped
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½ cup grated Parmesan cheese
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1 teaspoon dried basil (or one tablespoon minced fresh)
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1 teaspoon dried oregano
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½ teaspoon garlic powder
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½ teaspoon salt
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¼ teaspoon freshly ground pepper
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1 pound lean ground turkey breast
Directions
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Preheat oven to 400°F. Prepare a baking sheet with cooking spray, foil or parchment paper.
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Beat the egg in a large bowl. Add all other ingredients except for the turkey and mix well. Add the ground turkey and combine well.
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Shape the mixture into balls and place on the prepared baking sheet. Bake until lightly browned, about 10 minutes.
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Add the cooked meatballs to 1-2 jars pasta sauce of your choice and continue to cook until meatballs are cooked through.
Brownies
This sweet treat tastes as good as it looks but with an added bonus of healthy fats!
Ingredients
- 2 medium, ripe avocados
- ½ cup pure maple syrup
- ¼ cup raw granulated sugar
- 2 large eggs
- 1 teaspoon pure vanilla extract
- ½ teaspoon baking soda
- ½ cup whole wheat flour
- ½ cup unsweetened cocoa
- ½ teaspoon salt
- ½ cup semi-sweet chocolate chips
Directions
- Preheat oven to 350 degrees
- Lightly grease a 8 x 8 baking dish
- In a food processor, add the avocado, maple syrup and sugar. Blend well.
- Add the eggs and vanilla extract. Mix in any ingredients that stick to the sides of the food processor as you blend.
- Slowly add in the flour, baking soda, salt and cocoa and mix well.
- Turn off the processor and remove the blade. Stir in the chocolate chips using a spoon or spatula.
- Spread the batter evenly into the pan. Bake for 25-30 minutes. Test the middle of the batter with a knife or toothpick to be sure it comes out clean.
- Remove from heat and let cool before cutting into your favorite shape of the moment!