As we have learned, even the president has trouble eating as many vegetables as he should. We sympathize. We hear from Mom’s everyday looking for creative ways to sneak vegetables into their children’s diets. Here’s 5 ways to make your kid’s meals healthier regardless of how big or powerful they might be….
5. Buttery Mashed Cauliflower
Want some All American mashed potatoes but not all the starch or carbs? Try this great recipe from CafeDelites. We’re sure these would be president approved. It is Keto, and taste creamy, just like traditional mashed potatoes but with less carbs. Only 6 ingredients. Plus it’s quick and simple to make - only 35 minutes of cook and prep time.
- 1 large head cauliflower cut into florets (about 3 pounds or 1 1/2 kg)
- 3 tablespoons unsalted butter
- 3 tablespoons sour cream
- 6 cloves garlic divided
- 1/4 cup parmesan cheese
- Salt and black pepper to taste
- Place cauliflower in a steamer over a large pot of boiling water. Steam for 15 minutes until tender. Alternatively, boil cauliflower in salted water for 10 minutes or until fork tender. Remove and drain. Cover with a lid and set aside.
- In the same pot, heat the butter over medium high heat. Sauté garlic until fragrant (about 1 minute).
- Blend cauliflower and garlic in a food processor on high setting until smooth. You may need to do this in batches of two or three, depending on the size of your processor.
- Transfer blended cauliflower into the pot with the garlic. Stir in the Parmesan cheese, sour cream and season with salt and pepper.
4. Green Oatmeal Chocolate Chip Muffins
We love muffins but let’s be honest – it’s basically cake. But throw some vegetables and protein into your muffin and now you’ve got a healthy snack. Any vegetables are better than no vegetables. Try this recipe developed by Mary Ellen Phipps, MPH, RDN, LD of Milk & Honey Nutrition. It sneaks in a ½ serving of vegetables! And it’s a beautiful green. Perfect for a healthy St. Patricks Day snack!
- 2 1/4 cups quick oats (use gluten free if needed) or 2 cups oat flour
- 1/2 Tbsp baking powder
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1/3 cup maple syrup
- 1 8oz. Sneakz Vanilla Milkshake
- 1 large banana
- 5 oz. raw baby spinach
- 1 egg
- 1 tsp vanilla extract
- 1 cup chocolate chips
- Pre-heat your oven to 350 degrees. Using a food processor or grinder, grind the quick oats into oat flour.
- In a large mixing bowl combine the ground oats, baking powder, baking soda, and salt. Stir to combine.
- Add the remaining ingredients (except chocolate chips) to a high powered blender, and blend until a smooth green liquid forms. Add the liquid to the mixing bowl with the oat mixture and stir using a rubber spatula, just until combined. Add the chocolate chips in and stir again.
- Pour the batter into silicone-lined muffin tins* and bake for 20-22 minutes.
- Remove the pans from the oven and let them cool for 5 minutes. Remove the silicone liners from the muffin tin and let them cool on a wire rack for 10ish minutes. Carefully, remove each muffin from the silicone liners by giving them a gentle squeeze and/or peeling the liners back away from the muffins. Let the muffins finish cooling completely on the wire rack. Enjoy!
3. Veggie Nuggets
Chicken nuggets rank right behind cheese pizza in most kids diets. Unfortunately, the FDA still hasn't classified them as vegetables. And as we have continued to learn, chicken nuggets and processed foods in general are very unhealthy. Here’s a great recipe for Veggie Nuggets to the rescue. It’s from Real Mom Nutrition. It’s packed with 4 servings of vegetables in about 25 nuggets!
- 1 cup shredded carrots
- 3 cups broccoli florets
- 1 garlic clove
- 2 eggs
- 1 1/4 cups seasoned breadcrumbs, divided
- 3/4 cup shredded cheddar cheese
- 1/2 teaspoon onion powder
- 1/2 teaspoon black pepper
- 1 tablespoon canola oil
- Shred carrots (I use my food processor's shredding attachment).
- Steam broccoli in the microwave for two minutes or until tender.
- Place shredded carrots, steamed broccoli, garlic, eggs, 1 cup of the breadcrumbs, cheese, onion powder, and black pepper in food processor and pulse for 15 seconds or until well combined. The mixture should form easily into a ball. If it's too crumbly, add water one teaspoon at a time until you achieve the desired consistency.
- Form mixture into balls, about a tablespoon each (I use a cookie scoop). You should get about 25 nuggets. Flatten slightly into round discs about 1/2-inch thick.
- Place the remaining 1/4 cup breadcrumbs in a shallow dish. Coat each veggie nuggets with breadcrumbs.
- Heat oil in a skillet on medium-high heat until it sizzles when sprinkled with water droplets.
- Arrange nuggets in a skillet and cook about 4 minutes each side, or until golden brown and crispy. You may need to do this in 2-3 batches depending on the size of your skillet.
- Serve with honey-mustard sauce, ketchup, or other favorite dips.
2. Veggie-Packed Meatballs
Pasta and Meatballs are perfect for sneaking in vegetables. You can hide them in the sauce. You can spiralize zucchini or spinach or sweet potatoes into noodles. And now you can find pasta in all shapes and sizes, at most grocery stores, made from vegetables of all colors. But don't you wish you could add some extra veggies into the Meatballs? We love this great Veggie-Packed Meatball recipe from Fresh Start Nutrition. It adds extra veggies into Meatballs and Pasta (or Zoodles)! It’s packed with 3 – 4 servings of vegetables over 24 meatballs.
- 1 large egg, beaten
- 1 carrot, grated
- 1 red bell pepper, grated
- 2 cups fresh baby spinach, chopped
- ½ cup oatmeal
- ½ cup grated Parmesan cheese
- 1 tablespoon ground flaxseed
- 1 tablespoon wheat germ
- 1 teaspoon dried basil (or one tablespoon minced fresh)
- 1 teaspoon dried oregano
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon freshly ground pepper
- 1 pound ground turkey breast
- Preheat oven to 400°F. Prepare a baking sheet (with cooking spray, foil or parchment paper).
- Beat the egg in a large bowl. Add all other ingredients except for the turkey breast and mix well. Add the ground turkey breast and combine well (easiest to do this with clean hands).
- Shape the mixture into balls and place on the prepared baking sheet. Bake until lightly browned, about 10 minutes.
- Add the cooked meatballs to 1-2 jars pasta sauce of your choice and continue to cook until meatballs are cooked through. (I do this in a slow cooker, or on the stove top if in a hurry!)
1. Sneakz Organic Products!
Try one or all of these great products designed to get more vegetables and less of the bad stuff into your picky eater’s diet. And yes, it’s how we got our name! Remember with proper nutrition your child may grow up to be President.
All of our products are USDA Organic, Gluten Free, Kosher, and free of artificial flavors, colorings, or sweeteners.
Our Sneakz Organic Flavored Milk hide a 1/2 serving of vegetables in every box, and on top of being a great source of vegetables, is also a great source of calcium, protein, and vitamin A! The best chocolate milk you’ll ever taste!
Sneakz Meal2Go Vegan Meal Replacement is the best option for the picky adult in your life. Each shake is a perfect addition to your morning smoothie and a healthy meal when you’re on the go. Sneakz Meal2Go has a full serving of vegetables, 17 vitamins and minerals, 1 billion CFUs of probiotics, and ashwagandha. It will boost your nutrition, improve your gut health, and help with stress. It is one of the healthiest meal replacement mixes you can buy!
Our Sneakz Meal2Grow Vegan Complete Nutrition Shake also packs a full serving of vegetable (blend of 5 different vegetables plus plant based protein) in kid-friendly flavors; such as Chocolate Delight and Strawberry Surprise. In addition to a full serving of vegetables, it includes 10 grams of plant-based protein, 20 whole food-based vitamins and minerals, and probiotics! And of course everything we do is organic.