Enrich Your Child’s Diet

(without them realizing it!)

Help give your children a healthy mind and body – all without a fight. Some common “hiding” foods are below.

Kindergarten children eating lunchBoiled Substances

Add Nutritious Liquid
Chicken or veggie broth, coconut milk
Pomegranate or blueberry juice and
Green tea
Chicken or veggie broth
Milk or blueberry juice
Milk or veggie or chicken broth

Some ways to hide nutritious foods:

  • Hidden Vegetables (squash, green beans) to meat sauces. Use baby food if you don’t want to puree veggies
  • Pureed fruit to ice cream and smoothies, or on whole grain waffles – add yogurt
  • Water or green tea (decaf) to juice
  • Low fat ricotta cheese to ravioli
  • Pureed vegetables to pasta sauce
  • Pureed cauliflower to mashed potatoes
  • Pureed white beans to double stuffed potatoes
  • Pureed tofu to lasagna (add ricotta too)
  • Plain yogurt to ranch dressing
  • Pureed vegetables to guacamole
  • Pureed beans and vegetables to meat dishes (meat or chicken loaf)
  • Add pureed vegetables to meatballs, (ground chicken, beef, lamb or turkey)
  • Add pureed white beans or cauliflower to macaroni and cheese (add more cheese)
  • Pureed cauliflower, zucchini; add to tomato sauce, mashed potatoes, corn muffins, leftover potato cakes

Other ways to ‘hide’ and boost nutrition

  • Cheese on mashed potatoes
  • Cheddar cow’s or goat cheese in whole grain muffins
  • Chocolate chips (dark, 70% chocolate) in whole grain muffins (try grains other than wheat
  • Tomato sauce on meatloaf (enriched with added vegetables)Add pureed spinach and blueberries to brownies
  • Mix wheat germ and chocolate chips into peanut putter
  • Add oat bran to oatmeal and add either raisins or chocolate chips

Reference: The Sneaky Chref, Simple Strategies for Hiding Healthy Foods in Kids’ Favorite Meals by Missy Chase