Hidden Fruit and Veg: Recipe Ideas, Tips & Tricks
We know how difficult it can be to get your little ones to eat their 5-a-day. We also know how important it is for them to eat their fruit and veg, getting all the necessary vitamins and minerals into their diets. Whether your child is a fussy eater, or you just want to try something new, we’ve compiled a little list of some great recipe ideas - perfect for sneaking in those extra fruits and veggies - as well as some tips and tricks for making fruit, vegetables, and mealtime more appealing.
Savoury Recipes
Mini Veggie Burgers
Mashing and mixing vegetables into a delicious burger, this is an excellent way to pack a lot into one simple meal. Most veggie burgers use sweet potato as their base, combined with breadcrumbs, eggs and seasoning. You can also try adding in finely chopped mushrooms, carrots, chickpeas etc. for added texture and flavour. However you make your burger, you can’t really go wrong!
Vegetable-filled Meatballs
Similar to the burgers, you can either make your own all-veg meatballs, or add extra, finely chopped veggies into your classic meatball mixture. The best vegetables for this are mushrooms, carrots, cauliflower, even spinach - simply chop or blend and combine together, don’t forget to season.
Shepherd’s/Cottage Pie
Whether it’s homemade or store bought, this is a classic meal that can be packed with vegetable goodness. Throw in any veggies you like, mushrooms, carrots, sweet potato, parsnips, etc. - as long as they’re finely chopped, the world is your oyster! Season to your liking and you have a hearty, healthy meal perfect for when you need a little extra comfort.
Vegetable-rich Pasta Sauce
Perhaps one of the easiest ways to get lots of vegetables into one sitting is through pasta sauce. A great way to use anything left in your cupboard and fridge, you can blend a whole host of vegetables into a classic tomato based sauce to go over your pasta. Combine this pasta sauce with your vegetable filled meatballs and you get double the goodness in just one meal!
Hidden Veggie Mac and Cheese
As an alternative to a tomato based sauce, you can also mix vegetables into your cheese sauces too which is great for mac and cheese recipes! You may have to be a little more selective with your vegetable choices as the hidden veg could be spotted by the eager eye, but adding things like pureed cauliflower or butternut squash are your safest bets to avoid suspicion.
Sweet Treats
Fruit Smoothie (Ice Lollies)
If your child has a sweet tooth, fruit smoothies are a super easy way to get a lot into a little portion. Use any favourite fruits they have, and you can even sneak in a little sprinkle of veg too; carrot, spinach and cucumber work really well in a smoothie. If your little one isn’t a fan of the texture, you can also freeze the smoothies, turning them into delicious ice lollies that are sure to go down a treat!
Yoghurt Bark
Another quick, sweet treat is yoghurt bark - simply spread some yoghurt onto a tray of greaseproof paper, add finely chopped fruits (some nuts if you like) and freeze. Greek yoghurt is the best for this recipe as it's thicker and has a creamy texture, but you can use any yoghurt. Experiment with different flavours of yoghurt and fruit combinations, and to make it something new (and perhaps more appealing) you can blend the frozen bark pieces and freeze them again to make a delicious frozen yoghurt!
Fruit Oatmeal Bars
Combining pureed fruits and oats creates some delicious oat-based cereal bars that are perfect for breakfast or a snack during the day. Popular flavours are apple and cinnamon, banana, or pear - use apple sauce or a blended fruit of choice to make these delicious and flavourful snacks. They are quick and easy to make and bake, and you could even try cutting them up into fun shapes!
Banana Pancakes
A way to make an exciting breakfast for your little one is by cooking up some banana pancakes. Take advantage of the fruit’s natural sweetness, mashing up ripe bananas and combining them into your pancake mix! There are plenty of banana pancake recipes available online, and to squeeze in a little extra nutrition, you can try making oat based pancakes, or adding some extra fruit toppings to your pancake stack.
Fruit and Veggie Muffins
If you fancy taking some time to bake a delicious, and longer lasting, treat, have a go at making some fruit or veg muffins! Carrot cake recipes work great for this, as well as adding in applesauce to a base recipe. If you’re feeling particularly bold, you could try out courgette muffins too. Whatever you decide, little snacks like these can be great for slowly introducing your child to more fruit and veg.
General Tips
Whether you use these recipes or you have some of your own up your sleeve, we also wanted to offer some general tips and tricks for using these methods to encourage your children to eat more fruit and veg.
Blend, puree, and mash: A general approach to sneaking in some extra nutrients, especially in those early stages of introduction, is to make what you're using less noticeable. While it might not be applicable for every recipe, it's perhaps the easiest thing to start with and provides the least amount of suspicion.
Use flavourful ingredients: Whether it's to mask flavours of ingredients or to make the whole recipe taste better, it's important to use ingredients packed with flavour to make the taste experience more enjoyable. Add herbs and spices, use flavours your children like, and if in doubt, add cheese!
Involve them in the process: While the initial aim may be to hide fruit and veg for your child to get all the important nutrients in their diet, it can be equally as important to involve them in the process. Doing so can help them develop a better relationship with food and cooking, as it allows them to experience different smells, tastes and textures in a safe space.
Make it fun: This is perhaps the most important part, and can work hand in hand with involving them in the cooking process. No matter what you make and how mealtime goes in your home, allowing your little ones to have an enjoyable experience with food is crucial. Make things together, cut ingredients into fun shapes, and allow them to make some choices.
We know how tricky it can be, but we also know how vital it is to help your child build a positive relationship with themselves, and their food. At Muddy Boots we value the importance of creating positive mealtime experiences, and we know you do too. So why not try something new with your little ones - who knows what flavours you’ll discover!
