Sneak In Extra Veggies for Kids  

Introducing children to a variety of vegetables is an important part of helping them develop healthy eating habits. So we called on our panel of kid judges to guess which veggie was part of the dish they were eating. While we weren't trying to pull a fast one on the kids, we did want them to experience this fabulous food group without bias. Once the tasting was over, they were shocked and pleasantly surprised to find out they had eaten so many vegetables that tasted so good.

We started the tasting with chocolate cake to see if the kids would associate vegetables with dessert. We had them guess the mystery ingredient but when no one could, we revealed it was zucchini. The cake got thumbs up all around although the children agreed they would like it with a scoop of vanilla ice cream.

Recipe: Chocolate Zucchini Cake

Adding frozen mixed vegetables as well as squash and onion to meatballs is an easy way to add veggies to a dish. You can also follow this method when making meatloaf or burgers. Our panel loved the soup "for a snack on a cold day" or for lunch. Christina proudly admitted that her mom had made a similar recipe and knew the meatballs were loaded with veggies!

Recipe: Hidden Rainbow Albondigas

We were interested to see if these self-proclaimed mashed potato lovers would feel the same about mashed cauliflower. Trent gave the side dish the highest rating and said, "I knew it was a veggie, but I didn't know which one. It looks like mashed potatoes. I also like that it has cheese and butter."

Recipe: Brown Butter Cauliflower Mash

This vegetarian entrée is loaded with protein and fiber and is a healthy option for a meatless dinner. The chipotle chiles were a bit strong for Hannah who commented that it was very good but would be better if it was a little less spicy. On the other hand, Trent loved the spice. Adjust the level or omit the chiles to suit your kid's palate.

Recipe: Black Bean Burrito Bake

Go beyond the plate and serve each family member individual meatloaves. Voted as the favorite recipe of the group, this fun meatloaf highlights nutritious tomato juice, carrots, and corn. Everyone thought that in addition to the great taste, eating meatloaf out of a mug was fun and pretty funny!

Recipe: Meatloaf in a Mug

Find creative ways to work veggies into your meal:

• Puree vegetables (such as broccoli, peppers, or carrots) into pasta sauce.
• Stir in frozen mixed vegetables to mac and cheese.
• Add chopped veggies and beans to soups and chilis.
• Top a pizza with red bell peppers or onions.
• Make a creamy spread for sandwiches from mashed avocado or hummus.
• Bake carrots, sweet potatoes, or pumpkin into breads and cakes.