It is easy to serve meals with hidden vegetables but I also like to
serve vegetables plain and visible for the kids to see.
However, I don't see anything wrong with adding pureed, grated or
hidden vegetables in what I cook for added nutrition. The
combination of the two makes for healthy kids meals.
Planned Kids Cooking Curriculum
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You can prepare vegetable purees for the freezer easily. Steam your
vegetables and puree in the blender. Pour into small containers and
freeze. Some great vegetables that work well are:
All these beautiful colors!
I love to add vegetables in soups and ground hamburger among other
places. Once the hamburger is cooked it blends well and adds a lot
of flavor to the meat. I don't always follow a recipe when adding
vegetables I just use whatever vegetables I have on hand.
I added pureed broccoli, carrots, zucchini and
onions to the hamburger in this picture. Adding
more vegetables to your favorite recipes is a great addition to
healthy meal planning.
Here are some of my favorite healthy meal recipes that work
well for hidden vegetable recipes
Make teaching easier with our activities and recipes compiled in one easy to read format.
Reader's Hidden Vegetable Recipes and Ideas
Veggie Sauce Pizza
When I'm making homemade pizza I add 1/2 cup of pumpkin puree
into the pizza sauce. Then I chop very finely or puree 1 red
pepper and stir it into the sauce, also. Spread over pizza crust
and top with shredded cheese and toppings. Bake.
I also have at least one vegetable on top of the pizza such as
peppers, mushrooms, olives or broccoli.
If they aren't eating the topping at least they are getting the
vegetables in the sauce.
Hidden Vegetable Recipes in your Macaroni and Cheese
Sneaky "Cheesy" Noodles
by Kim H. (WV)
Will need - Penne or any other shaped noodle, cooked to al dente or
as desired 1/4-1/2 Cup milk (splash or to make as creamy as you
1/4 Cup (or less) grated Parmesan cheese
1 Cup cauliflower puree (or squash)
1 or 2 tabs of butter salt & pepper to taste
My son LOVES noodles....and cheese. By calling these noodles
"cheesy", he is more likely to eat them.
I like to use penne noodles or another fun shaped pasta so he can
pick up with his fingers or stab easily with a fork. Plus, it's a
noodle we don't use too often, so it's 'special' for him.
Melt together the puree, butter, milk, & Parmesan cheese. The
Parmesan cheese is just to help hide the flavor and give it some
actual cheese consistency. But you can leave this out if you like.
Add the cooked pasta and stir together. Season to taste if needed.
The cauliflower puree give the noodles the taste of mashed potatoes.
My husband says it tastes like noodles mixed with mashed potatoes.
The squash works well. Just make sure to use light yellow
squash...not acorn. You may need more Parmesan cheese or seasoning
to mask the flavor. I've used both and have used more and less
cheese and milk. My son hasn't said anything and I "allow" him to
use his fingers as long as he eats it. He likes the larger penne
pieces. And I sit back and watch knowing he's eating cauliflower
which has NEVER made it past his lips in its normal form. :-)
Boxed Mac & Cheese with a twist
by Kim H (WV)
Will need -- any boxed macaroni and cheese butter milk
1/2c - 1c yellow squash puree
Optional additions.... any fresh, frozen, canned veggie (peas,
carrots, corn, etc.) leftover grilled chicken, pork, hot dogs, etc.
Make any boxed macaroni and cheese per instruction EXCEPT keep the
noodles in the strainer and melt together the butter, powdered
cheese and milk PLUS 1/2 - 1 cup of pureed yellow squash.
My purees are generally frozen, so I allow everything to melt
together before adding the noodles. If you think the squash flavor
may stand out (my son has never noticed it!) add about 1/4 c of
grated Parmesan or any other flavorful cheese. Add the cooked
noodles and stir then serve. It will be nice and creamy and the
flavor is very subtle! If it turns out to be too creamy (the puree
was too watery) then add less milk and/or butter than what is
OPTIONAL... If your child doesn't mind peas, corn, asparagus, or any
other kind of veggie, add 1/4c - 1 can frozen, fresh, or canned
veggie. If frozen or fresh, add when melting butter and puree, then
add noodles once the veggies are to your liking. If canned, add with
the noodles. They will heat through as you stir.
I generally add peas to my mac & cheese and sometimes my
son will eat them, sometimes he will not. But knowing that I already
added the squash, I don't fuss if he picks them out and sets them to
the side of his plate. If you have leftover chicken, pork, hot dog
or any other meat, cut into bite-sized pieces and add along with the
cooked pasta and stir to heat through.
1 Cup milk
2 Tablespoons applesauce
1 cup wheat flour
1/2 teaspoon salt
2 Tablespoons baking powder
2 Tablespoons sugar
1/3 cup cooked lentils
1 small carton, 4 oz. or 1/2 Cup of plain yogurt
In blender, add all ingredients. Blend together and cook on a hot
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