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The age-old battle of child vs vegetable. A common household problem that usually includes a little tantrum (or a big one, especially if broccoli is involved) and the vegetables are usually victorious.

Why is it that children have such a hate towards something that offers them SO many benefits? We will never know! But for those who are having this issue, you’re not alone.

We’ve gone by the saying ‘What they don’t know won’t hurt them’ and sussed out some sneaky ways to add these nutrient-packed foods into your child’s diet that will (hopefully) help you avoid the tears and continuous throwing out of vegetables from lunch boxes or dinner plates.


A smoothie - the perfect chance for a little secret squirrel business. Try adding a handful of spinach or kale into a smoothie packed with berries (rich in antioxidants), half a banana, a scoop of Greek yoghurt and milk (of choice) then sit back and watch the kids devour it. Ensure to wipe the smirk off your face while they’re doing so, it may look a little suspicious.


Most kids LOVE pasta, so it seems only obvious to take advantage of this and throw in a bunch of vegetables. Simply chop up some zucchini, carrot, kale, or any other veg you’d struggle to get your child to eat and add it to the pasta sauce. If you’re certain your little angel will spot them out from a mile away, try using a stick mixer to quickly blitz up the sauce to a smoother (less obvious) consistency and voila! They will never know the difference.


Meatballs, a family favourite! Once again, get your trusty stick mixer or food processor out and try blending mushrooms, zucchini, broccoli… you know the drill! Toss this in with the meat mixture before cooking and you’ve got yourself some veggie packed meatballs. You could even add these to your pasta dish above and give them a double dose of veggie goodness!


Who doesn’t love a good muffin!? Not only are savoury muffins a great way to incorporate those undesired veggies, but sweet muffins are also a great way to add in other superfoods such as chia seeds or nuts that you may have trouble getting your child to eat. These superfoods are rich in antioxidants and omega-3 fatty acids. These can also be added to smoothies along with those nutrient packed greens!


Dips are a great way to get kids enjoying their veg. Try roasting some pumpkin, cauliflower, beetroot, eggplant or chickpeas and blend until smooth for a flavoursome dip the kids will love. And if you want to hit the jackpot, surround the dip with carrot sticks, celery sticks, snow peas or seed crackers and you’ve got a supercharged snack!

Did you know - We created a delicious Beet & Bean Hummus here at DT headquarters! Find the recipe at https://www.dinnertwist.com.au/blog/tip-of-the-week-blushing-beetroot-and-white-bean-hummus

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