Can you correlate your struggles with this video?

Kids are getting smarter nowadays. Making them eat fruits and veggies through hidden veg recipes is getting tougher.

child-turns-away-from-green-veggies

Image:https://www.kidspot.com.au

Now, it’s time we revise our strategies to battle this problem.

Luckily for us, influence from the West comes as a boon in this. All kids love trending foods. So here is your “Second Chance”.

Try these unconventional and fresh ways to introduce vegetables into your kid’s routine. After all, boring is what leads to creativity.

Style 1: Hide them in Soups

Vegetable Noodle Soup

This is one soup a kid instantly gets attracted to because of the noodles. It’s equally satiating and nutritious. Also, easy to prepare with colourful vegetables and yummy noodles. Season it as per your kid’s taste and enjoy it.

vegetable-noodle-soup

Image: www.foodandwine.com

Ingredients

Serves: 4

Prep Time: 10 mins

Cooking Time: 15 mins

  • 2 carrots, washed, peeled and grated
  • 1 tomato chopped
  • Small cabbage, washed and chopped
  • 2 spring onions, chopped
  • ½ capsicum, chopped
  • ½ packet noodles (multigrain or atta)
  • 1 tbsp oil
  • 1 tbsp cornflour
  • Salt and pepper to taste

Method

  1. Heat oil in a non-stick pan.
  2. Add all the veggies and sauté on a medium flame for 2 minutes.
  3. Add 4.5 cups of water, noodles and salt to it.
  4. Cook on a medium flame for 10 minutes stirring occasionally.
  5. Mix pepper, cornflour and 2 tbsp of water in a separate bowl. Add this to the soup.
  6. Cook the soup for 1 minute on a medium flame stirring occasionally.
  7. Serve hot.

Nutritional Facts (per serving)

Energy: 121 calories

Protein: 4.8 gm

Fat: 5 gm

Fibre: 6 gm

Vitamin A: 31% of total Recommended Daily Intake

Iron: 8% of total Recommended Daily Intake

Style 2: Hide them in Dips

Broccoli and Mushroom Dip

We never went beyond ketchup and green chutney in our childhood. But, today we have many innovative dips accompanying our toast, garlic bread, chips etc. One such off-beat dip is our next recipe. It is a healthy and delicious alternative to all the ketchup and salsa dips. Involvement of cheese gives it an intense mouthfeel complemented by the chewy textures of broccoli and mushrooms.

broccoli-mushroom-dip

Image: tastessence.com

Ingredients

Serves: makes 2 cups (30 tbsp)

Prep Time: 10 mins

Cooking Time: 5 mins

  • ½ cup finely chopped and blanched broccoli
  • ½ cup finely chopped mushrooms
  • 2 tbsp butter
  • ¼ cup finely chopped onions
  • ½ tsp garlic paste
  • 2 tbsp plain flour (maida)
  • 5 cup milk
  • ¾ cup processed cheese, grated
  • Salt and pepper to taste

Method

  1. Heat butter in a non-stick pan. Add onions and sauté on a medium flame for 2 minutes. Add garlic paste and sauté on a medium flame for another 1 minute.
  2. Add plain flour and cook on a medium flame for 30 seconds stirring constantly.
  3. Add milk and cheese and mix well. Cook on a medium flame for 2 minutes stirring constantly.
  4. Add broccoli, mushrooms, salt, and pepper. Mix well and cook on a medium flame for another minute stirring constantly.
  5. Serve immediately.

Nutritional Facts (per serving)

Energy: 28 calories

Protein: 1.5 gm

Fat: 2 gm

Fibre: 1.2 gm

Vitamin A: 6% of total Recommended Daily Intake

Iron: 3% of total Recommended Daily Intake

Style 3: Hide them in Finger Foods

Moong Dal and Veggie Pancakes

As we understand a kid’s psychology, we learn that kids love things that are fast and easy. It is difficult to hold their attention to something that requires time. These bite-sized delicious pancakes offer them nutrition when they are paying least attention. They are amongst the best veg recipes for kids. Add siders as per your kid’s choice.

dal-veggie-pancake

Image:plumsnpeppers.com

Ingredients

Serves: 12 pancakes

Prep Time: 15 mins

Cooking Time: 20 mins

For the topping

  • 1 tbsp oil
  • A pinch of Hing (asafoetida)
  • ¼ cup blanched and coarsely crushed green peas
  • ¼ cup grated carrot
  • ¼ cup grated cabbage
  • ¼ cup crumbled paneer
  • ¾ tsp dried mango powder (amchur)
  • Salt to taste

Other Ingredients

  • ½ cup yellow moong dal (split yellow gram) soaked
  • 2 tbsp fresh curd
  • 1 tbsp besan (Bengal gram flour)
  • A pinch of Hing
  • ½ tsp baking soda
  • Salt to taste
  • Oil to cook

Method

For the topping

  1. Heat oil in a non-stick pan. Add Hing and crackle.
  2. Add all the ingredients and mix well. Cook on a medium flame for 2 minutes and keep aside.

Next

  1. Take the soaked moong dal. Add curd to it and blend it in a paste.
  2. Transfer into a bowl. Add besan, asafoetida, baking soda and salt and mix well.
  3. Heat a non-stick girdle (tawa) and spread a portion of moong dal paste on the tawa in a form of a circle.
  4. Spread the topping on the pancake like a filling and cook it with a little oil till crisp and golden brown.
  5. Roll the pancake or fold it. Serve immediately.

Nutritional Facts (per serving)

Energy: 72 calories

Protein: 2.6 gm

Fat: 4 gm

Fibre: 1.2 gm

Vitamin A: 8% of total Recommended Daily Intake

Iron: 6% of total Recommended Daily Intake

Style 4: Hide them in Smoothies

Green Smoothie

Fancy a glass full of healthy greens with a twist of citrus. A perfect combination of Iron and Vitamin C, this smoothie looks green but tastes like a tangy fruit juice. With a magical goodness of fruits, greens and curd, this smoothie is filling and a perfect way to complete your breakfast.

smoothie-of-green-vegetables

Image: ohmyveggies.com

Ingredients

Serves: 4 Glasses

Prep Time: 10 mins

Cooking Time: 0 mins

  • 2 cup roughly chopped spinach
  • ½ cup roughly chopped apple
  • ½ cup orange segments
  • 1 tsp roughly chopped ginger
  • 5 cup chilled curd
  • 1 tbsp honey

Method

  1. Combine all the ingredients along with ¼ cup of water in a mixer and blend it smooth.
  2. Pour the smoothie in glasses and garnish with orange flakes.
  3. Serve chilled or at room temperature.

Nutritional Facts (per serving)

Energy: 131 calories

Protein: 4.1 gm

Fat: 4 gm

Fibre: 5 gm

Vitamin A: 3% of total Recommended Daily Intake

Iron: 5% of total Recommended Daily Intake

Style 5: Hide them in Sauce

Cauliflower White Sauce

White sauces are new trends and surpass the old day’s red and green sauces. They are mostly used in continental cuisine. This white sauce is made from healthy cauliflowers which give it a creamy texture. Use this sauce with pasta and spaghetti.

cauliflower-sauce

Image:foodiewithfamily.com

Ingredients

Serves: 1.25 cups (20 tbsp)

Prep Time: 5 mins

Cook Time: 10 mins

  • 5 cup chopped cauliflower
  • 1 tsp butter
  • 1 tbsp whole wheat flour
  • 1 cup milk
  • Salt and pepper to taste

Method

  1. Combine cauliflower with 2 cups of water in a non-stick pan. Cover the lid and cook the cauliflower on a medium flame for 7 to 8 minutes till it softens. Take off from the flame and keep it aside.
  2. Blend the cauliflower in the mixer and strain it to a smooth purée.
  3. Heat butter in a non-stick pan and add wheat flour to it. Sauté on a medium flame for few seconds till the flour becomes brown.
  4. Add milk and cauliflower purée. Mix well and keep stirring so that no lumps are formed. Bring this mixture to a boil.
  5. Add salt and pepper. Mix well and keep cooking till the sauce thickens.
  6. Take off the flame and use as required.

Nutritional Facts (per serving)

Energy: 20 calories

Protein: 0.9 gm

Fat: 0.8 gm

Fibre: 0.5 gm

Vitamin A: 0.6% of total Recommended Daily Intake

Iron: 0.1% of total Recommended Daily Intake

The Final Words

Kids are pretty smart these days. But moms are no less. Moreover, the introduction of multiple cuisines has opened our gateways for new ideas for this age-old problem.

Now, no more running around with a veggie bowl in your hand. Try these hidden veg recipes for your picky eaters and see how you turn the tables.

 

How your kids find these veg recipes? What were their reactions? Share with us in the comments below!

If you find these unconventional recipes useful, share them on your social networks!

Facebook Comments

Dr Vinita Vashist

Hi, I am Dr Vinita, a homoeopathic medical professional and a post-graduate in Dietetics and Nutrition. Intrigued by the role of diet in one’s health, I share my ideas and knowledge on this blog to help parents understand the important nutrients required for their child’s health, which they cannot substitute later in life. It will help you and I understand the basic problem of today’s generation regarding nutrition and how can you inculcate healthy eating habits in your child.

0 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

CommentLuv badge

This site uses Akismet to reduce spam. Learn how your comment data is processed.