Tips to sneak in veggies for those picky eaters.
1. Match up the colors:
• Orange – carrots, winter squash; add pureed orange veggies to cheesy dishes like cheese dip, macaroni and cheese or casseroles.
• Red – tomatoes, beets; add red pureed veggies to chili, pasta, meatloaf, stews and casseroles
• Yellow/white – cauliflower; add pureed cauliflower to mashed potatoes, cream soups
• Green – broccoli, zucchini – add this to pasta sauce or rice dishes.
2. Cook until soft. In order for a puree to be nice and smooth and just slip in to a dish, be sure you cook the vegetables a little softer than you would for serving as a side dish. Puree in a food processor or blender.
3. Use about 25-33% veggies to start. We went up to half the amount in some recipes but we think using a little less ensures success.
• Chili – add one extra can of tomatoes; add one cup diced or pureed pumpkin/winter squash
• Pasta – use more sauce; add pureed broccoli and chopped spinach – the spinach looks like herbs
• Mashed potatoes – use 2/3 potatoes and 1/3 cauliflower
• Macaroni and cheese – add 1 cup pureed carrots
• Casseroles – add 2 cups pureed veggies to most casserole recipes
• Pizza – put one more cup of chopped veggies on top
• Rice – add one or two cups of veggies to the liquid and puree in the blender. We like green stuff like spinach and herbs.
• Meatloaf – 2/3 lean meat, 1/3 pureed stew vegetables.
Handout out from Food and Health – print handout- Veggies_Sneaking Them In
Do you need help with menu planning for your family? We can take care of that for you each week and create your personalized shopping list. Contact us today and we can get you started right away!
Cathy Bowers, RD