5 ways to incorporate vegetables into children's dishes

What is the Veggie Challenge?

It’s very simple: hide the vegetables in delicious dishes that children love to eat. From soups to pasta dishes and even sweet treats, there are many ways to incorporate vegetables into your children’s meals. The key here is to process the vegetables in such a way that they do not stand out in taste or texture.

Fresh vegetables from Farmer Tijs

Every week, I happily pick up my fresh vegetables from Farmer Tijs. He is my local farmer around the corner. His passion for organic, seasonal vegetables inspires me to get creative with my recipes. Tijs shares tips every month about the vegetable of the moment, and this always gives me new ideas to incorporate more vegetables into our meals.

Here are 33 recipes to creatively hide vegetables

Who can say no to pasta? It’s the easiest way to hide vegetables in the sauce. You can chop zucchini, spinach, or broccoli into very small pieces and mix them into the sauce or dough. With a creamy sauce, you can puree vegetables into a smooth cream, making them practically invisible to the kids!

Soup is a great way to hide vegetables! You can finely chop or even puree vegetables like carrots, celery, and tomatoes. This way, they become part of the soup without standing out. Experiment with different flavors by adding ginger or garlic to make the soup extra delicious.

Casseroles are my third favorite way to hide vegetables. Grate some carrots or zucchini and mix them into the meat layer or sauce. Hide them under a layer of melted cheese – yum. Or use a creamy béchamel sauce, which not only masks the taste of the vegetables but also adds a delicious texture. The secret? Let the dish cook well so that all the flavors blend together.

Vegetables or fruit in desserts? Sign me up!! Puree vegetables like pumpkin or zucchini and add them to pancake batter or banana bread. This adds extra moisture and flavor, but of course also nutrients. You can also use fruit like applesauce or pureed bananas as a natural sweetener. This makes it healthier without compromising on taste!

For dishes with a twist, you can get creative. For example, make cauliflower rice by grating cauliflower and using it instead of regular rice. This is not only a smart way to add more vegetables, but it also provides an interesting texture.  

Another way to get your kids to eat more vegetables is by involving them in cooking! They will be proud of their own meals and less likely to hesitate about the vegetables hidden in them. 

With these smart tips and tricks, you can incorporate more vegetables into your children's meals in a fun way. Do you have other ways to hide vegetables or fun recipes? Feel free to tag me on Instagram @sofiedumontchef!  

I look forward to seeing your creations.

Cheers!