Hidden Vegetable Hacks

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Hello! I assume if you have arrived on this post, you are in search of hidden vegetable recipes because you are concerned your child is simply not eating enough vegetables. 

Donโ€™t worry I think thatโ€™s a pretty common concern, you are definitely amongst friends here!

Before we get too far into this I just want to say that our one strategy for getting our kids to eat more vegetables probably shouldn't be hiding vegetables in recipes in the hopes that they don't notice them.

BUT I think if we re-frame it as increasing the vegetable and plant-based content of the meals and snacks we serve to our family, then this is an ok and worthy endeavor. We should be all eating more veggies and fruit.  

Therefore I am so excited that Countdown has supported this post and video as part of their More Good campaign which is all about making little changes that add up to better health for myself and my family. These nine hacks I use in my hidden vegetable recipes are the perfect example of that because it helps our kids and us ultimately eat more veggies!

You can get all the fresh, frozen and canned produce you need for these ideas from your local Countdown.

I have a video showing all the hacks, be sure to watch it!

Adding Cauliflower Purรฉe to meals

Cauliflower purรฉe is one of my favourite hacks for increasing the vegetable content of traditional family favorites. I love adding it to cheese sauce which will then go into dishes such as Macaroni and Cheese or Lasagne. Cauliflower is also amazing blitzed into coconut milk or coconut cream and added to a curry.

If I am stirring the cauliflower puree into an already finished cheese sauce for Mac and Cheese or Lasagne, then I steam the cauliflower first before purรฉeing it. For the curry trick, I find I can just use raw or frozen cauliflower in the coconut milk, as it continues to cook further when added to the curry.

You can use either fresh or frozen cauliflower. If you haven't seen it already, Countdownโ€™s Cauliflower Rice ($2) in the frozen vegetable section is super handy for this.

Collage of images showing cauliflower puree being used in meals

The grater is your friend

So many recipes begin with sautรฉeing onion. Onion often gets forgotten but it totally counts as a vegetable, and at this step in a recipe if you get out your grater you can easily add some extra veggies to the meal

I find grated vegetables such as carrot, zucchini/courgette, parsnip, pumpkin, fresh beetroot or kumara / sweet potato all work well

Oh and when you are baking, grated zucchini really does just melt into muffins and banana bread

Tomato Smoothies

Grab a can of tomatoes and make up some tinned tomato smoothies, they may look a little gross but I promise they are brilliant for boosting the vegetable content of meals.

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  • Make a tomato and spinach smoothie. You can then use this as pizza sauce or add into bologneseย 
  • Make a tomato and mushroom smoothie. This brings a delicious richness to bolognese or lasagne
Collage of images showing tomato smoothies being used in meals

Roasted Butternut Pasta

The next time you have the oven on, through in a whole or half butternut. Roast until soft. Scoop it and puree it and then add it to either creamy pasta sauces or tomato-based pasta sauces. 

It makes pasta sauces sweet and delicious.

 

Halve the meat: Use Canned Lentils, Chickpeas and Beans

An easy way to eat more plant-based food is to halve the meat in a recipe and substitute with canned beans, peas or pulses.

I use lentils in bolognese, kidney beans in chilli, chickpeas in curries for example.

I love Countdownโ€™s range canned chickpeas and lentils as they have no added salt - so a great, healthy addition!

hand holding a can of lentils above a pan of minced beef

 

There you are my favourite ways to quickly and easily add vegetables into meals. The hidden vegetable recipe category on my blog is always growing so be sure to check it out.

As I mentioned at the start I donโ€™t think having hidden vegetables as your only strategy to encourage your kids to eat vegetables is the best idea. I have a post of other things you can do to help too, so make sure you have a read of that as well - Vegetables and Picky Eaters

BUTโ€ฆ hidden veggie recipes are useful, so below you will find a selection of the most popular hidden vegetable recipes amongst my readers.

collage of images showing finished hidden vegetable recipes
Ultimate Hidden Vegetable Lasagne
Loaded with vegetables this lasagne recipe is flexitarianism at it's best!
Check out this recipe
Ultimate hidden vegetable lasagne recipe, the best healthy lasagna absolutely loaded with veggies, family friendly recipe, perfect for kids and picky eaters
Healthy Macaroni Cheese
A homemade mac and cheese recipe that is perfect for the whole family including picky eaters, this veggie mac and cheese is the ultimate comfort food.
Check out this recipe
a bowl of mac and cheese sitting on a placemat with a spoon
Baked Beef and Vegetable Rissoles
An easy recipe for rissoles, these beef and vegetable rissoles are baked in the oven and full of vegetables too. Absolutely delicious and suitable for all ages
Check out this recipe
rissoles sitting on a wooden board
Chicken Curry For Kids - Veggie Loaded
A delicious mild and easy chicken curry recipe that my kids love. Loaded with vegetables it makes a great family dinner
Check out this recipe
Chicken curry for kids being served from the pan
Mango Chicken Curry: Toddler approved
A sweet mild mango chicken curry perfect for children and toddlers
Check out this recipe
A large pan full of Mango Curry, drizzled with cream and sprinkled with parsley sitting on a bench next to a small bowl of cashew nuts, a ramekin of coconut, a bowl of rice and a plate of sliced bananas.
Chicken Pasta Bake - Family Friendly
This chicken pasta bake is family-friendly and has a healthy style with its high vegetable content of Cauliflower and Spinach
Check out this recipe
A golden cheese topped pasta baked in a rectangular dish.
Tomato Bacon Pasta Sauce With Hidden Mushrooms
An easy and tasty recipe for tomato and mushroom pasta, the kids won't notice the mushrooms
Check out this recipe
Beef bacon mushroom pasta served with a fork on dinner plate with garnish of parsley, pan of pasta on top of gingham olive green checkered tea towel with serving spoon on benchtop.
Tomato Pumpkin Pasta Sauce
Adding butternut or pumpkin to a tomato-based pasta sauce makes it that little bit more yummy
Check out this recipe
Sauce covered pasta spirals in a small white ceramic bowl.
Carrot Muffins
Carrot muffins for kids an easy healthy recipe with no added sugar also perfect for baby led weaning
Check out this recipe
8 carrot muffins in a container with a child's hand reaching for a muffin
Carrot Cake Oat Cakes
Carrot Cake Oat Cakes Healthy pancakes for kids and baby led weaning Sugar free snack. Perfect finger food sweetened only with fruit and vegetables
Check out this recipe
Carrot pancakes on cooling rack.
Carrot Cake Energy Bites
Known as Carrot oat energy bites or carrot cake bliss balls, these are a healthy no-bake nut-free energy ball for kids and a perfect healthy Christmas treat, (Reindeer Food)
Check out this recipe
Bowl of bliss balls stacked on one another.
Slow Cooker Porridge - Spiced Apple & Carrot
Slow cooker porridge or overnight oatmeal is a game changer, pop it on the night before and wake to warm creamy healthy breakfast in the morning, I flavour this version with apple, carrot, and spices, reminiscent of carrot cake
Check out this recipe
slow cooker porridge in a blue bowl topped with walnuts milk and maple syrup, chunks if soft apple visible
Zucchini Muffins - Double Chocolate Grain Free
A decadent delicious fudgy chocolate gluten free muffin recipe
Check out this recipe
Zucchini Muffins Double Choc Grain free sitting on a cooling rack in blue spotted muffin liners
Zucchini Banana Bread - Healthy Recipe
Banana bread with the added bonus of zucchini
Check out this recipe
Sliced zucchini banana bread on a wooden chopping board with a pink loaf tin in the background
Cauliflower Cheese Egg Muffins
Simple Egg Muffins with Cauliflower and Cheese. Egg cups are perfect for kids and baby led weaning. A Healthy breakfast or snack, packed with veggies picky eaters will never notice
Check out this recipe
An egg muffin topped with spinach leaves being held up to the camera
Easy Chicken and Leek Pie
Easy chicken leek pie made with puff pastry, family-friendly comfort food
Check out this recipe
A chicken and leek pie with a lattice pastry top.
Hidden Veggie Pizza Bread
This hidden veggie pizza bread is a simple and quick recipe which ads a little bit of extra veg into my kids' diet
Check out this recipe
A wooden chopping board with a baked and sliced pizza on top of it, sitting next to a jar of vegetable pizza sauce and a bowl of fresh vegetables.
Spinach Muffins - Kid Approved
Healthy spinach muffins are perfect for the lunchbox, These blender muffins are like a green smoothie in muffin form. Loaded with vegetables and fruit
Check out this recipe
Green spinach muffins on crinkled baking paper scattered eith raisins and spinach leaves.
Fruit and Veggie Smoothies For Kids
4 kid-approved smoothies
Check out this recipe
A collage of six different colourful smoothies.

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Quick Start Guide To BLW

Baby led weaning doesnโ€™t need to be complicated, grab my quick start guide to begin your little ones food journey.

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