Overview
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Most kids have definite ideas about what foods they do and do NOT like. Vegetables, unfortunately, almost always end up on the "not" list. So there's nothing wrong with using smoke and mirrors to get your kiddos to chow down on some nutrition-packed veggies, disguised as food they like.
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Pizza
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Pizza is a sure-fire way to get veggies inside the tummies of your kids with no whining. If yours is a meat-loving household, add green peppers and mushrooms to the usual pepperoni or Italian sausage, cheese and tomato sauce. If you lean toward meatless, your kids probably already know the drill: green peppers, onions, mushrooms, red peppers or anything else that strikes your fancy made yummy with tomato sauce, cheese and seasonings.
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Pasta, Cheese and Broccoli
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Mac 'n' cheese tops most kids' lists of foods they love. Change the macaroni to spaghetti, layer with American or cheddar cheese, and add a little milk. Then layer with seasoned and sauteed broccoli and scallions and more cheese. Bake for about a half-hour in a medium oven. Voila! A pasta casserole that's heavy on a favorite with some extra nutrition mixed in. Many variations exist with these basic ingredients; try several to find out which one your family likes best.
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Grilled Cheese and Tomato Sandwiches
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Grilled cheese sandwiches are such well-known kid-pleasers that they show up on just about every "children's menu." Take a cue from that, but add a special ingredient: fresh homegrown tomatoes. Homegrown is key; they taste so good you are likely to turn your kids into lifelong tomato lovers in spite of themselves.
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Tuna Salad Sandwich
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In the summertime, the livin' might be easy, but it is also generally very warm. That makes cold sandwiches like tuna salad de rigueur. Celery is almost always the star player from the vegetable camp, but other possibilities to mix in are avocado, cucumber and tomato. Add one or several of these vegetables for a sandwich filling that will go down well surrounded by easy-to-like tuna and mayo.
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Peanut Butter With Celery and Raisins
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If you say "peanut butter," they will come. Your kids, that is. This perennial favorite offers a prime opportunity to score in the vegetable department. Mix it with chopped celery and raisins and spread on fresh bread for a sandwich, or fill cut-up celery pieces with peanut butter for a nourishing afternoon snack. Peanut butter itself is bursting with nutrients, so pairing it with veggies is a win-win situation.
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Corn Chowder
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Corn chowder makes a yummy weeknight meal when dark falls early. Easy recipes include varied ingredients, from chicken and green chilies to salmon and potatoes, but the basics are corn, milk, cheese and bacon. You can increase the vegetable quotient by adding green beans, celery, carrots and peas. If your kids aren't drawn in by the corn, try a recipe that includes other strong flavors they like, such as sausage or chicken and Mexican seasonings.
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Veggies and Dip
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For adults, dip turns low-calorie veggies into high-calorie treats. But in the battle to get your children to eat vegetables, it can be a major weapon. Whether it's mayonnaise- or sour cream-based, ranch dressing, guacamole or a homemade concoction, dip makes those healthy chunks of cauliflower, broccoli, whole mushrooms, green pepper and carrots into necessary tools for tucking into that wonderful, creamy stuff in the middle of the serving plate.
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Pumpkin Bread
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Pumpkin is a delicious feature in more dishes than just pie. Loaded with vitamins and anti-oxidants, it's a vegetable that's almost always dressed in sweet clothing. One of pumpkin's best incarnations is as pumpkin bread, with raisins and nuts mixed in for a sweet but healthy treat that's good for breakfast or dessert and great for lunchboxes, too.
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