Regardless of age, our bodies need veggies. From pregnancy through the end of life, veggies are part of the building blocks of nutrition and optimal health. Many of the nutrients, vitamins, and minerals we need to support our bodily functions and prevent disease come from our diet. Eating a wide variety of veggies covers many bases and keeps us healthy and vibrant. 

Parents set the tone in the household for how many and what types of veggies make the cut to the dinner table. Having a good attitude and open mind about veggies is key to setting a good example and enjoying the unlimited options for preparation. It is important to have a variety of veggies in your family’s diet and there are many ways to expand those options, including: 

• Exploring new ways to cook the veggies you love
• Discovering new varieties of veggies you’ve never tried
• Changing your mind about veggies you thought you didn’t like
• Learning the health benefits of various veggies
• Encouraging your family to embrace the variety of veggies available

Eating the rainbow

Veggies come in nearly every color of the rainbow. From the deepest purple of a Japanese eggplant, to the brightest orange of a wholesome carrot, all the way to the dark green of a brussels sprout, the colors are awesome and enticing. The key to optimal health is eating a variety of color each day. It doesn’t take much to get the recommended serving of most veggies and mixing and matching is part of the fun.

Setting a Good Example 

The love of veggies is modeled at home from the earliest age. What is prepared and offered, how it is cooked, and the attitudes of parents about the veggies have a huge influence on how children learn to love them. If parents don’t have a good relationship with their veggies, they will transfer that attitude to their kids. If you or your family have a hard time with eating enough variety, it might be important to sneak some high-quality veggies into their diets and offer them the benefits without the fuss. 

Understanding the benefits of, preparing, and enjoying veggies is an important part of a family’s health. Ideally all veggies are consumed and enjoyed on an equal basis, but if your family isn’t open to certain veggies, it doesn’t mean they are off limits. You can find unique ways to use veggies in foods they already love and won’t notice you’ve enhanced in healthy ways.

Families who struggle with adding healthy veggies at meal time will be happy to learn that there are ways to masquerade veggies as old family favorites or new and improved recipes that taste amazing and promote better health. If you family turns their nose at the sight of squash or refuses to eat cooked carrots, there doesn’t have to be standoff at the dinner table. Veggies are easily eaten when disguised as other foods that your family loves.

A simple meal plan can include healthy veggies that are chopped, diced, pureed, and hidden inside bigger meals that satisfy even the most discerning picky eater. Take a look at these meals that have hidden veggies your family will never guess are in there.

Make meatloaf great again- Meatloaf is generally a family favorite. If your family loves this comfort food, you can easily sneak veggies in the mix that will not only give the meatloaf more vitamins and minerals, it will make it moist and flavorful.

• Shred or puree carrots and add to the mix
• Shred zucchini and mix in with a combination of ground pork or beef
• Puree onions and even the most discerning eye won’t find them
• Crush tomatoes (some consider these a fruit – some a veggie) and make a homemade catsup to baste the meatloaf in.

Lace that lasagna with some unexpected veggies- Lasagna is a great dish to add hidden veggies. From the meatballs to the filling, you can add nutrients that your family won’t know are there and claim the prize for the best-tasting dish at the potluck.

• Add shredded carrot, cabbage, or squash to your meatball mixture.
• Finely chop mushrooms, spinach, onion, zucchini, and mix with the ricotta cheese for a veggie-packed layer of goodness
• Use spinach pasta for the noodles

Hide some veggies in your brownies- Dessert can be one of the easiest ways to sneak veggies into your family’s tummy.

• Make your next batch of brownies using pureed sweet potatoes
• Make an awesome batch of zucchini bread or carrot cake
• Puree spinach or beets to use in chocolate cake
• Avocado and cocoa make an amazing pudding

Eating your veggies doesn’t have to be a fight when you find creative ways to sneak veggies into foods your family already enjoys. With a little creativity, you can find ways to enhance any dish with veggies that are good for your family.