The U.S. Department of Agriculture recommends five servings of fruits and vegetables a day, but getting your children to take a single bite of broccoli is akin
to two rounds in the ring. Here are some strategies for sneaking healthy foods in the dishes your children love. Don't forget to introduce a wide variety of fruits and vegetables at your table -- even those you don't like.
Hide the goods in ground meats and casseroles
Think about it: Meatloaf is a mixture of various foods. Adding shredded carrots and broccoli may give the meal a nutritional boost, but won't change the flavor. Chili is chock full of beans; grate or dice in some carrots, onions, mushrooms, and zucchini.
Experiment with shakes and smoothies
Milkshakes and fruit smoothies provide not only calcium boosters such as milk and yogurt, but also fruit. Try strawberries, blueberries, raspberries, mango, papaya, and bananas. It's a great way to introduce vitamins into your child's diet.
Put it on pizza
Many kids who won't eat broccoli or mushrooms dished up next to chicken will gobble it up served on a slice. Or try making your pizza at home with the aforementioned sauce with pureed vegetables.
Make fruit juice ice pops
Use whole fruit juices, such as orange, cranberry, or grapefruit, and see if you can sneak in some blueberries "for decoration." You can also make plain, unflavored gelatin with fruit juice to boost the vitamin content.
Sneak them into sandwiches
Sending your son to school with his favorite sandwich of turkey or tuna? Adding lettuce, tomatoes, or cucumbers will give the lunch extra crunch. Try bananas on peanut butter sandwiches for an extra helping of potassium.
Puree vegetables into pasta sauces
If your child craves pasta, use the blender or food processor to puree broccoli or peppers (vitamin C) and carrots and spinach (vitamin A) to add to tomato and other sauces. Make homemade ravioli using prepackaged wonton wrappers and chopped veggies. If you've got a mac and cheese lover, mash some steamed cauliflower into the cheese sauce for extra nutrients.
Try healthy foods in breads
Quick breads and muffins are kid favorites -- and a great "hiding" spot for carrots or zucchini, which have the added benefit of making muffins moist.
Serve it au gratin
Kids love the taste of cheese (think of their favorites: grilled cheese, mac and cheese, American cheese), so why not put it to good use when preparing dinner? Melt cheddar or mozzarella cheese over broccoli or zucchini to give the veggies extra zing.
Make mashed potatoes with cauliflower
Use flavorful cheeses and milk to make this delicious dish a family favorite.
Wrap it up
Try pureeing a variety of vegetables with beans to make a spread you can smear on tortillas (there are a variety on the market, from whole wheat to spinach, in addition to simple flour ones). Roll it up, top with cheese and place in the microwave. Serve with cheese, sour cream, salsa, and guacamole for fun dips.
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