We all need veggie nutrition, especially kids. But, “kids don’t like veggies.” Actually, kids don’t like bland, boring veggies. A bit of seasoning, a little fun, and a few “sneaky” tricks can get your whole family eating more veggies. Get the freshest vegetables from our Harvest Home Farmers’ Markets.  With a few “tricks” you can make veggies taste good, and kids will ask for more. Being Moms and talking to other Moms we learned a few “tricks” to make veggies more inviting, especially for kids.

Don’t boil veggies. It turns them into bland mush with less taste and less nutrition.  

• Steam them,  pan-roast them 

• Hide them in soups, stews, or stir-fry 

• Sneak them into sandwiches, even dessert

Dress them up with a bit of olive oil just a bit and some seasoning

• Green beans with tarragon

• Carrots with dill

• Collard greens with thyme and garlic

Add natural sweetness and taste with fruit: 

• Mash squash with apple sauce and a dash of cinnamon  

• Oranges make beets delicious 

Serve tasty finger food:

• Skip the chips. Raw carrot sticks, broccoli spears, green beans, cauliflower, and pepper strips go with salsa: black bean dip or guacamole. You get extra nutrition from the dip. Even serve the dips with cooked veggies.

• Make “veggie chips:” (See tips below)

Hide the veggies in a meal

• Stir-fry is the easier way to add veggies to a meal. Just chop veggies so small you almost don’t see them.

• Add chopped carrots, peppers, broccoli, or peas to rice.  They quietly add flavor, color, and a lot of nutrition 

Have some fun:  

• Re-name the veggie and make up a story: Broccoli = trees; Cauliflower = marble rocks; carrot slices = coins.   

• Give mashed veggies a face with raisins “eyes” and red pepper “lips”

If you want to have your family eat more veggies, all you need is some tricks.

Have some fun

Meals with Tricks

RECIPE: Beef Tacos with veggies

Top with cheese, cilantro, avocado, whatever you like

INGREDIENTS:

• 1 Tablespoon olive oil

• 2 small zucchini grated (use veggie peeler)

• 1 large green pepper diced

• 1 large onion diced

• 2 cups tomatoes diced

• 6 cloves garlic pressed

• 2 pounds of ground beef

• 1/2 cup taco seasoning (Use package mix or make your own)

TO MAKE:

• Place olive oil, onions, peppers, tomatoes, and zucchini in the skillet and cook over medium heat until softened.

• After the veggies have softened, continue to cook until only a small amount of liquid remains (about 20 minutes if using frozen veggies). Add in the garlic and stir to combine.

• Add the ground beef to the skillet with all of the veggies after the garlic is combined.

• Brown the ground beef until no longer pink and cooked through.

• Add the taco seasoning to the skillet with the veggies and ground beef and simmer for five minutes.

• Serve in tacos OR line a bowl with taco chips, add mixture, and serve.

TACO SEASONING MIX:  Mix in a bowl

• 1 Tablespoon chili powder

• 2 teaspoons ground cumin

• 1 teaspoon each of paprika, salt, black pepper

• ½ teaspoon each of garlic powder, onion powder, dried oregano

Stays good in an airtight container for 6 months

TIPS & TRICKS: HIDING VEGGIES

Making veggie chips: Thinly slice veggies like kale, broccoli, cauliflower, carrots.  Put on a cookie; sprinkle with a little olive oil, salt & pepper, and bake in the oven at 425 for about 15 minutes. Season lightly with whatever spice you feel like 

• Spaghetti squash makes a great pasta dinner without the pasta. Just use your family’s favorite sauce. How to cook? Go to https://cookieandkate.com/how-to-cook-spaghetti-squash/  

• Serve veggies frozen: Small veggies like peas or green beans make a great frozen snack

• Be “sneaky”: Add veggies like greens, carrots, and broccoli to hamburgers or tacos, stews, soup, or casseroles…even Mac & Cheese.  Mash them, shred them, chop them fine so they blend in…and no one knows they are there…except you!

• Liven-up sandwiches: Slip in a bit of avocado, pepper, cucumber, and tomato. Use mashed avocado instead of mayonnaise.

• Make smoothies: Call them a special treat. Bananas or mango ”hide” the taste of greens

• Involve your kids: Most kids like to “help” in the kitchen. See what can would mix, different veggie combos, and interesting spices.  A little experimenting together can be fun & helpful.