Tips for "sneaking in" fruits and veggies to your family's favorite meals

Is your child a "picky" eater? Are you worried that your kids aren't eating enough fruits and veggies? If a mountain of Brussels sprouts in the middle of the dinner plate isn't a big hit with your family, try these tips for "sneaking" fruits and veggies into their favorite meals and snacks.

  • Use mashed or pureed veggies in your recipes.
    • Thicken spaghetti sauce with canned pumpkin puree.
    • Make "creamy" soups with pureed white beans (examples: Great Northern beans or Cannellini beans).
    • Mash cauliflower in with your potatoes.
    • Slip some pureed butternut squash into mac ‘n cheese.
  • Add fruits and veggies into your baked goods. Replace half the oil with apple sauce in quick bread and muffin recipes or try pureed pumpkin. Make chocolate zucchini cake or carrot cookies.
  • Try a healthy twist on "junk food" favorites. Instead of greasy fried potatoes, make baked sweet potato fries or baked onion rings. Make your own pizza that's light on cheese and heavy on veggies.
  • Swap the jelly for real fruit in peanut butter and jelly sandwiches. Try sliced bananas or apples, or well-drained canned peaches or pears.
  • If your family insists on boxed mac ‘n cheese, canned pasta dishes, or ramen noodles, pack them full of extra veggies - peas, broccoli, yellow squash, anything you can think of!

Try these "Sneaky" JSY recipes: