Hiding Veggies?

[SweetErika]

No, it's probably not what your dirty minds are thinking! I'm actually looking for really good ways to hide veggies in my almost-two-year-old's diet (which is really very healthy, but he LOVES fruit and has been refusing to eat most veggies for quite sometime now), or just get him to eat them.

We have found some techniques, but those get old fast. For instance, I've bought broccoli salad that has noodle-like pieces made out of the stalks, plus cranberries, bacon bits, cashews and dressing; he really likes that because it's so noodle-like to him, so tonight I was able to chop up a bunch of florets and shred carrots in the food processor and make my own version of that salad. He LOVED it once he put his own cranberries on his portion, heard it had lots of "sauce" on it and we called it "Oscar the Grouch's Green Salad." And he'll usually eat finely chopped veggies in soups and sauces, but I'd like him to consume more raw/lightly cooked veggies if possible.

On the allergy and preferences front, he is severely allergic to pumpkin, and we have to avoid all winter squash because of that, and it's looking like he's also allergic to peppers. Mushrooms can't be identifiable in any way - I think that's a texture thing for him. But other than that, he's usually pretty open as long as he can't tell something is a veggie and it tastes good to him.

So, do you have any tricks for getting kidlets to eat plenty of veggies?

How about other easy, healthy, low-cal snacks for little ones? Even on the fruit and other snack and meal front, we tend to get stuck in a rut of his favorites.

 

[winegirl]

No, it's probably not what your dirty minds are thinking! I'm actually looking for really good ways to hide veggies in my almost-two-year-old's diet (which is really very healthy, but he LOVES fruit and has been refusing to eat most veggies for quite sometime now), or just get him to eat them.

We have found some techniques, but those get old fast. For instance, I've bought broccoli salad that has noodle-like pieces made out of the stalks, plus cranberries, bacon bits, cashews and dressing; he really likes that because it's so noodle-like to him, so tonight I was able to chop up a bunch of florets and shred carrots in the food processor and make my own version of that salad. He LOVED it once he put his own cranberries on his portion, heard it had lots of "sauce" on it and we called it "Oscar the Grouch's Green Salad." And he'll usually eat finely chopped veggies in soups and sauces, but I'd like him to consume more raw/lightly cooked veggies if possible.

On the allergy and preferences front, he is severely allergic to pumpkin, and we have to avoid all winter squash because of that, and it's looking like he's also allergic to peppers. Mushrooms can't be identifiable in any way - I think that's a texture thing for him. But other than that, he's usually pretty open as long as he can't tell something is a veggie and it tastes good to him.

So, do you have any tricks for getting kidlets to eat plenty of veggies?

How about other easy, healthy, low-cal snacks for little ones? Even on the fruit and other snack and meal front, we tend to get stuck in a rut of his favorites.

My kids inhale raw veggies as long as they can dip them in something? Cucumbers in ranch dressing? Heaven. Carrots in Ketchup? Yum. celery in peanut butter? why not?

I also add in veggies whenever I can. A favourite of mine is to puree cauliflower into mashed potatoes or cream sauces. Tastes quite good too - I rarely make mashed potatoes without cauliflower now.

The other thing I do is to let my kids sit at the table while I'm preparing dinner and snack on a plate of raw veggies. If they are hungry and that is all that is available for them, they'll eat it.

 

[NippleMuncher]

On the cooked side, carrot cake. If you make it from scratch, it can be very health, low cal, and tasty. Same goes for zucchini cake, which is basically chocolate cake with zucchini in it.

On the raw side, I remember as a kid getting orange jello with shredded carrot in it. It wasn't really my favorite thing, but I'd eat it to get the jello. Celery sticks with PB&J or PB and honey, just use fresh, raw honey and not the processed stuff. Adams PB is one of the better brands.

How does critter feel about corn? There are lots of things you can do with it, both cooked and raw.

You might want to look at a few vegetarian cookbooks for ideas.

 

[NippleMuncher]

No, it's probably not what your dirty minds are thinking!

What could our dirty minds possibly be thinking?
http://www.youtube.com/watch?v=JRWjxdvArPE

 

[SweetErika]

My kids inhale raw veggies as long as they can dip them in something? Cucumbers in ranch dressing? Heaven. Carrots in Ketchup? Yum. celery in peanut butter? why not?

I also add in veggies whenever I can. A favourite of mine is to puree cauliflower into mashed potatoes or cream sauces. Tastes quite good too - I rarely make mashed potatoes without cauliflower now.

The other thing I do is to let my kids sit at the table while I'm preparing dinner and snack on a plate of raw veggies. If they are hungry and that is all that is available for them, they'll eat it.

Yeah, we tried the dipping thing and it worked fine until he figured out he could just use the veggies as a sauce delivery vehicle.

I might get up the courage to try the cauliflower puree. However, I HATE the smell of cooked cauliflower. It's something between stinky feet and dirty gym socks to my nose. I did see parsnip puree on a cooking show recently, so parsnips are on our grocery list. I'm not a huge fan of mashed potatoes, but Hubby LOVES them, and he could use a lot more fiber in his diet as well.

On the cooked side, carrot cake. If you make it from scratch, it can be very health, low cal, and tasty. Same goes for zucchini cake, which is basically chocolate cake with zucchini in it.

On the raw side, I remember as a kid getting orange jello with shredded carrot in it. It wasn't really my favorite thing, but I'd eat it to get the jello. Celery sticks with PB&J or PB and honey, just use fresh, raw honey and not the processed stuff. Adams PB is one of the better brands.

How does critter feel about corn? There are lots of things you can do with it, both cooked and raw.

You might want to look at a few vegetarian cookbooks for ideas.

I was thinking about carrot and zucchini baked goods when I posted this. We haven't tried those yet, but the muchkin certainly loves cake and muffins (particularly if he "helps" us make them).

I'll have to see if I can make my own jello with gelatin, sugar and natural flavor. He's had allergy problems with artificial colors, so the pre-made stuff is out, but I bet he'd enjoy some kind of jello-like stuff with or without veggies in it.

 

[emipet]

My boys love their veggies and fruits. Meat and potatos (other than 'chikkin nuggits and fench fies' UGH!) I have loads of problems getting them to eat.

Sometimes I wish there was a box to put the twins into and rush their growing up a year or two. :/

To this day I do not know HOW they launched the cheeseburgers onto the ceiling...

 

[winegirl]

haha - come to think of it, thats the way our kids started out too - but it did balance out eventually.

 

[heartoftexasgrl]

You can add veggie purée to lots of recipes. One trick for that,
to save on cost and prep time: keep some jars of organic baby food on hand. The one veggie ingredient kind. That way, you have a half cup or so of organic, clean, puréed veggies on hand. You can throw a jar into a lot of recipes and mixes with no noticeable change in texture or taste.

Also, just keep offering veggies with all your meals. My daughter refused broccoli and cooked carrots for the longest time, but eventually she tried them and liked them. They're so fickle, the little ones.

 

[unregistered]

 

[sunandshadow]

Roasted beets look very much like a fruit and even smell a bit like cranberry. They can even be diced and have cranberry juice or jelly added to make them taste fruity.

Sweet potatoes or yams make a tasty puree with a bit of sugar or marshmallows and optionally nuts. I'd consider this the best available pumpkin-substitute.

I personally as a small child was most motivated to eat vegetables because I liked pretending I was a rabbit or similar animal that ate carrots and lettuce and things. Perhaps visiting a petting zoo or friend's house where he could feed a rabbit would do the trick.

 

[silverwhisper]

erika, there was an episode of good eats specifically about getting veggies into a kid without their being the wiser revolving around parsnips. and one combination my wife discovered is mint + peas, which changes the flavor profile considerably if you ask me. neither addresses the eating raw/lightly cooked bit but should help broadening his palate.

have you been able to identify the reason he doesn't like veggies?

ed

 

[Etaski]

Well, as Alton Brown said in that exact same episode...kids come by it naturally. They're hardwired to avoid anything bitter-tasting (possible poison), and many veggies are.

I love parsnips...but only when roasted at a very high temperature (425-450 F). They actually are nutty/sweet when you caramelize the natural sugars inside that way.

Also watch the episode on eating peas ("Give Peas a Chance" a spoof on "the Exorcist"). Marvelous suggestions there.

Spinach can be incorporated in a host of cooked pasta and casserole dishes to where it's just a bit of color and already partially broken down for little tummies.

A note about corn: Functionally speaking, it's a grain, not a vegetable. It's a source of starch, like potatoes, although still with some good B vitamins, like most grains.


No winter squash, hm? Damn. That cuts out a whole mass of healthy baked goods I use those for.

Summer squash, though (the yellow one), makes good fritters. You peel then shred your squash straight up but fairly fine, mix it with a bit of egg, cornmeal, flour, and salt, form into patties of your choice, and lightly fry it in olive or canola oil until browned on both sides. You can add garlic powder for a bit if a different flavor, or your favorite spice, it'll take on pretty much anything. Very, very tasty and also a good thing to dip in ketchup, as it'll be mimicking fries but is not just pure starch.

EDITED for typos (sheesh...)

 

[IrisAlthea]

We make a dish with zucchini, carrots and tagliatelle.
Use a potato peeler to make long tagliatelle-like strands of carrot and zucchini.
Fry them quickly in a bit of olive oil and garlic, mix with tagliatelle and serve with parmesan.

Baba Ganoush and Hummus looks like dip sauce but is actually veggies and tomato based sauces work well too.

Jerusalem Artichokes are great to use in potato purée or just on their on in purée, just like cauliflower, parsnip or celeriac.

Soups might work too if he likes that. Especially if you mix them well.

In salads you can cut the veggies really small and mix with fruit? Turnips, diakon, radish, kohlrabi can all work well mixed with apples and berries for example.

 

[tocurpussy]

I saw in your first post he is allergic to pumpkin. I am just wondering if he would be allergic to spaghetti squash as well. After it is cooked, looks just like the long stringy spaghetti.

 

[bailadora]

Well, as Alton Brown said in that exact same episode...kids come by it naturally. They're hardwired to avoid anything bitter-tasting (possible poison), and many veggies are.

I love parsnips...but only when roasted at a very high temperature (425-450 F). They actually are nutty/sweet when you caramelize the natural sugars inside that way.

Yep, as a kid, I disliked a lot of veggies precisely because of the bitter taste. But as I got older, my taste buds became a lot more accommodating. That said...as mentioned above, when you roast veggies, it makes them sweeter and much more palatable. My basic process is to cut whatever veggie I'm working with into bite sized pieces, toss it with a bit of evoo and a touch of kosher salt. Then roast until soft enough to pierce with a fork. When you take the pan out of the oven, you can add in whatever afters for a bit more flavor hit (ie toasted walnuts with broccoli, feta and toasted almonds with cauliflower, or a touch of low sodium soy sauce and sesame oil with green beans).

You also might want to see if he likes edamame. I find that they have an almost nutty like flavor to them. You could make a game of it - having him pop the beans out of the pod and then mash them lightly with a fork to avoid the choking hazard concern.

ETA: Regarding dipping sauces - maybe you could hide veggies in those as well? Tzatziki comes to mind.

 

[SweetErika]

erika, there was an episode of good eats specifically about getting veggies into a kid without their being the wiser revolving around parsnips. and one combination my wife discovered is mint + peas, which changes the flavor profile considerably if you ask me. neither addresses the eating raw/lightly cooked bit but should help broadening his palate.

have you been able to identify the reason he doesn't like veggies?

ed

We Alton, so we'll have to check that out!

He was great with veggies until a certain point (I suppose when he really started eating himself and figured out he could refuse foods/pick things out). I'm sure it's just a typical toddler thing - fruits, grains and dairy-like foods taste better to him, so he's more into those than the veggies.

Well, as Alton Brown said in that exact same episode...kids come by it naturally. They're hardwired to avoid anything bitter-tasting (possible poison), and many veggies are.

I love parsnips...but only when roasted at a very high temperature (425-450 F). They actually are nutty/sweet when you caramelize the natural sugars inside that way.

Also watch the episode on eating peas ("Give Peas a Chance" a spoof on "the Exorcist"). Marvelous suggestions there.

Spinach can be incorporated in a host of cooked pasta and casserole dishes to where it's just a bit of color and already partially broken down for little tummies.

A note about corn: Functionally speaking, it's a grain, not a vegetable. It's a source of starch, like potatoes, although still with some good B vitamins, like most grains.


No winter squash, hm? Damn. That cuts out a whole mass of healthy baked goods I use those for.

Summer squash, though (the yellow one), makes good fritters. You peel then shred your squash straight up but fairly fine, mix it with a bit of egg, cornmeal, flour, and salt, form into patties of your choice, and lightly fry it in olive or canola oil until browned on both sides. You can add garlic powder for a bit if a different flavor, or your favorite spice, it'll take on pretty much anything. Very, very tasty and also a good thing to dip in ketchup, as it'll be mimicking fries but is not just pure starch.

EDITED for typos (sheesh...)

Great ideas, thanks! I'm a huge fan of roasted veggies, too, so I'll definitely have to try roasting parsnips and see what else I can make with roasted veggies.

I saw in your first post he is allergic to pumpkin. I am just wondering if he would be allergic to spaghetti squash as well. After it is cooked, looks just like the long stringy spaghetti.

It appears it's harvested in the fall through winter, so I don't think we'll risk it. His last encounter with pumpkin was a bite of a pumpkin muffin that produced lots of hives and digestive issues for days, so I'm terrified of exposing him to more of that type of food in any amount at this point. We have epi-pens, but I never want to be forced to use one!

I love pumpkin and winter squashes, so it's a very disappointing allergy for him to have. His grandpa has the same, very rare allergy (only like 1% of people with severe food allergies are allergic to pumpkin/winter squash), interestingly enough.

You also might want to see if he likes edamame. I find that they have an almost nutty like flavor to them. You could make a game of it - having him pop the beans out of the pod and then mash them lightly with a fork to avoid the choking hazard concern.

He's tried edamame multiple times as samples at Costco, and always rejects it after a bite or two, even though he's far from picky in that environment.

 

[Eilan]

Green smoothies? Put a handful of raw spinach, a banana, skim milk (or other liquid, perhaps, though I've never tried this with anything but milk), and ice in a blender.

I think I've seen cookbooks dedicated to "sneaking" veggies into kids' foods. Didn't Jerry Seinfeld's wife publish something like that?

 

[JaxRhapsody]

Heres what i did and do, i just make him eat it. Im not concerned about what my son like to eat or not. He can make those descisions when hes not living in my house. Im not being bossed around by some two year old. Hes your child all he needs to know is how to run around and play, and do as his parents say. He can learn to like vegetables. Call me old school but its eat or starve. Teach them young.

 

[SweetErika]

Heres what i did and do, i just make him eat it. Im not concerned about what my son like to eat or not. He can make those descisions when hes not living in my house. Im not being bossed around by some two year old. Hes your child all he needs to know is how to run around and play, and do as his parents say. He can learn to like vegetables. Call me old school but its eat or starve. Teach them young.

I can agree with 'eat or be hungry' and I do enforce that one. If he chooses to play rather than eat his breakfast, he's learning it's a mighty long time until his morning snack comes out. Same with dinner - of course we try to serve things he will eat, but if he doesn't eat enough, we don't try to force it and remind him he won't get anything else until his pre-bed milk and then breakfast in the morning. I think he's only chosen to have a minimal breakfast once since I made him wait to have a snack.

But we will not engage in a power struggle by trying to cajole him into eating more or encourage negative behavior by trying to force food on him. The research suggests doing those things helps kids form negative attitudes toward food and sneaky behavior. Forcing them actually tells them they're running the show, IMO, because I'm obviously willing to sit there and waste MY time pushing him to eat.

My husband was raised that way and has some weird ideas about food, severe dislikes and sneaky behaviors as a result. As he grew up, he figured out he could try to feed what he didn't like to the family dog, go to the bathroom multiple times to ditch food, spit mouthfuls into a napkin, etc. He doesn't like to revisit foods he was forced to eat as a child, eats excessive amounts at night (as he got older, he learned he could have less dinner and sneak a huge snack of his choice later on), and views the family dinner table as somewhat painful, even now. So, no, I'm not going to pass on those ideas to our son by making him eat what we give him. I WILL attempt to provide a very healthy, balanced diet, encourage him to keep trying foods and teach him good eating habits.

 

[rthnck]

A previous post talked about vegetable smoothies. You can get the fusion drinks in the juice aisle. Fruit and vegetable combinations that taste like strawberry banana, etc.

And certainly you can use spinach pasta noodles in your cooking. Admittedly a lot of the nutritional value is probably lost in the processing but it's the little steps that count.

My wife tried to convince me that a very good mashed potato substitute can be made with pureed cauliflower. I know there are lots of recipes for this on the web. It's close but it's not mashed potatoes. But with the right seasonings it can be tasty on its own.

 

[unregistered]

 

[frntloader]

Hiding Veggies ?

I can agree with 'eat or be hungry' and I do enforce that one. If he chooses to play rather than eat his breakfast, he's learning it's a mighty long time until his morning snack comes out. Same with dinner - of course we try to serve things he will eat, but if he doesn't eat enough, we don't try to force it and remind him he won't get anything else until his pre-bed milk and then breakfast in the morning. I think he's only chosen to have a minimal breakfast once since I made him wait to have a snack.

But we will not engage in a power struggle by trying to cajole him into eating more or encourage negative behavior by trying to force food on him. The research suggests doing those things helps kids form negative attitudes toward food and sneaky behavior. Forcing them actually tells them they're running the show, IMO, because I'm obviously willing to sit there and waste MY time pushing him to eat.

Hi Erika ,
long time since I have contributed here , however would to congratulate you on the above paragraphs and would like to ask why are you are trying to hide the veggies , your already half way there with the - 'eat or be hungry' , (must admit this one is easy to wear out / thin sooo we didn't push it every time )
The reason I ask is , my wife (now ex )and I went to a parenting course / seminar , in which someone asked the very same question (only hers was a particular veg - peas ) (and yes funnily enough we had the same veg prob happen a few months latter too) anyway back to the point -- the couple running the seminar asked the question "why do you want them ? " then added just keep putting small amount on his / her plate, (we don't mean every meal just when they are a part of your own meal ) because we all like variety including the kidlets , they will either not touch the peas for a while or they will try them and spit em out again however as there taste quest / curiosity changes they will try them again and you will look up from your own meal one day to see them all gone , (am using peas as an example only lol)
Erika we had the pea prob' and just by persisting without any fuss or comments each time we won , oooh just remembered - yes variety is good but flooding there plate with 6 or 7 diff' veg (in the hope they will eat or try some or all has the opposite effect tooo lol )(not saying / accusing that you do) one or two at a time


just a diff ' point of view Hope it or some part of it helps

Cheers N Beers Andrew

 

[SweetErika]

Andrew, we'll put some on his plate, too. The primary goals in hiding the veggies is to get more nutrition into him and get him to try different flavors. Obviously mashed potatoes cut with mashed parsnips is healthier than pure potatoes. Same goes for baked veggie chips as a snack over crackers. It's just a matter of nutrition and variety, showing him different foods can taste good.

And I think there's also a benefit to us as well. My husband is "stuck" on certain veggies and could definitely use the nutrition and fiber of other foods. I've become picky about veggies over the years and would like to incorporate more into my diet, too, even though I'm far more daring than the two guys.

 

[Etaski]

I do applaud the efforts. Simply reconstructing some "traditional" recipes that are otherwise-starch/carb heavy items with more healthful vegetable matter and ingredients is a good way to cook, with or without "kidlets." Things like red meat and cheese and butter should be treated more as "dessert portions" rather than the main event.

We still eat those (and enjoy them greatly; the first 3 bites of any meal are the best, from there, enjoyment diminishes), but the shift from going to MEAT AND POTATOES (with a side of green beans) to VEGGIE AND OLIVE OIL WHOLE WHEAT PASTA/or LENTILS/PINTO BEANS etc etc with a side of cheese and meat is what we are going for.

Same thing with butter; I'll make a whole wheat/mashed squash/applesauce/pureed fruit based baked good (that still has its proper amount of sugar and egg and oil--although if it traditionally uses butter, I cut butter with applesauce or canola oil or olive oil--I don't eliminate it, I just cut it), and then a small spread of melted butter on top of a muffin full of fiber, fruit, and healthy nuts to heighten the enjoyment is just fine with me.

That's exactly what I'm doing with my husband; he has some of the exact same experiences you've described from his childhood, some items he simply won't eat--but you know, over time, he's gotten a lot less picky and will at least try the different things I make that "hide" the veggies and has stopped being skeptical. He'll eat them and actually enjoy them...and his cholesterol has gone down 40 points in 1 month between the last 2 tests. I'm quite proud of him.

 

[bailadora]

I WILL attempt to provide a very healthy, balanced diet, encourage him to keep trying foods and teach him good eating habits.

*applause* According to Ellyn Satter, you're doing it right. Your job is what, when and where. The munchkin's job is whether to and how much.

(Disclaimer: my pedi gave me a copy of one of Ellyn's books when we first ran into this with my son. I felt soooo much better after reading it and dinner time became much more relaxed.)