How to Sneak More Veggies into Your Family's Diet

Whether you’re in a house full of picky eaters or simply trying to step up your family's nutrition, incorporating more vegetables into your family's diet is always a great goal to work towards. However, getting everyone on board with a veggie-centric menu can be a challenge, especially when dealing with finicky foodies. 

Today, we’re sharing some clever and tasty recipe ideas that will have your family asking for seconds – all while sneaking in those nutrient-packed veggies. So if you’re tired of the dinner table broccoli battle, this one’s for you!

Sneaky Veggie Recipes + Ideas

Veggie-Loaded Pasta Sauce

Transform a classic pasta dish into a nutritional powerhouse by loading the sauce with various veggies. Blend tomatoes, carrots, bell peppers, onions, and spinach to create a flavorful sauce that's as delicious as it is nutritious. Serve it over your family's favorite pasta, and watch them enjoy a wholesome meal without even realizing they're eating so many veggies.

Hidden Veggie Meatballs

Give meatballs a healthy twist by adding finely grated zucchini, carrots, and mushrooms to the mix. The veggies not only add moisture but also contribute essential vitamins and minerals. Bake or pan-fry the meatballs until golden brown, and serve them with a tasty dipping sauce. This is a sneaky way to elevate the nutritional value of a family favorite.

Granola-Dipped Green Smoothie Popsicles

Turn the concept of a green smoothie into a fun and refreshing treat by freezing it into popsicles. Blend together kale, spinach, banana, pineapple, and a touch of yogurt for a vibrant green smoothie. Pour the mixture into popsicle molds and freeze. Once frozen, dip the popsicles in their  favorite yogurt, then roll the yogurt-dipped pops in a shallow dish filled with their favorite granola. Your family will love these cool and nutritious popsicles, perfect for a hot summer day or any time treat.

Cauliflower Mac and Cheese

Swap out traditional macaroni with cauliflower florets in your mac and cheese recipe. The creamy cheese sauce will mask the cauliflower taste, providing a sneaky way to add more veggies to the dish. Bake until bubbly and golden for a delicious and comforting meal that's secretly packed with nutrients.

Sweet Potato Chocolate Brownies

Add a healthy twist to dessert by incorporating sweet potatoes into chocolate brownies. Puree cooked sweet potatoes and fold them into the brownie batter. Not only does this add natural sweetness, but it also enhances the texture. Your family won't believe they're indulging in a dessert that includes a serving of vegetables.

Veggie-Infused Mashed Potatoes

Elevate the classic mashed potatoes by incorporating cauliflower and carrots into the mix. Boil or steam the veggies along with the potatoes and mash them together. The result is a colorful and nutrient-rich side dish that pairs perfectly with any main course.

Chickpea Pumpkin Pie Dip with Grahammy’s & Fruit

Throw together an easy kiddo-approved dessert that packs a punch with plant protein! Combining chickpeas, pumpkin purée, & maple syrup, this simple plant-protein based treat is certain to become a house hold favorite! Here's the break down:

What You'll Need...

  • 1 can low sodium chickpeas
  • 15oz can of pumpkin purée
  • 1/4 cup maple syrup
  • 1 tsp pumpkin pie spice
  • 1 tsp vanilla extract

What You'll Do...

  1. Drain the chickpeas while reserving the liquid in a separate bowl. Rinse the chickpeas well and add to food processor.
  2. Add all ingredients except for the aquafaba (the saved liquid from the can of chickpeas) into a blender or food processor. Blend on high speed, scraping sides occasionally, until the mixture is smooth.
  3. Add ¼ cup of aquafaba to the dip mixture and blend well.
  4. Scoop the dip into a bowl and top with an additional sprinkle of pumpkin pie spice and a handful of Pumpkin Pie Granola (for a nice added texture).

Serve this delicious dip up with dippable (& healthy) goodies like apple slices, banana spears, strawberries, & bite-sized Remy Grahams!

Final Word

With a few small tweaks, you can effortlessly sneak more veggies into your family's diet, making mealtime both enjoyable, nutritious, and stress-free. Experiment with these recipes, swapping out different veggies and flavors to keep meal time fresh and exciting for everyone.  elevate the nutritional content of your family's favorite dishes. Let the veggie adventure begin!