5 Ways To Get Your Kids To Eat More Veggies

What They Don't Know Will Definitely Not Hurt Them!

by: Lara Katz

5 Ways To Get Your Kids To Eat More Veggies

5 Ways To Get More Veggies Into Your Kids
It is hard enough to get kids to eat, let alone eat their fruits and vegetables. This struggle is one I know all too well as my 4-year-old son Sam a very picky eater. He doesn't eat a lot, so when he does eat, I want his food choices to be nutritious.
According to Canada’s Food Guide for Healthy Eating, children are supposed to eat 4-6 servings of fruits and vegetables daily. I worry that Sam is not getting enough.
So I've come up with a few ways to get more fruits and vegetables into both of my boys. 

1. Hide Vegetables in Your Baking.

Sometimes I will mix vegetables into my baking to try to get my children to eat more of them. I make a delicious carrot zucchini chocolate chip muffin recipe that my children love so much they don't even care that they can see pieces of zucchini and carrots (Win!)

2. Puree Vegetables Into Sauces.

I recently started making a delicious Fettuccine Alfredo sauce that uses pureed cauliflower instead of cream and butter. Hiding vegetables in sauces is a great way to increase the nutrition in your child’s diet. Think you're the only one hiding veggies in your kids' meals? You're not!

3. Serve juices that have veggies blended into them.

My kids ALWAYS prefer to drink juice over water—what kid doesn't? I don’t usually like to give them juice on a regular basis because of the sugar content. However, I do like giving them Tropicana Farmstand juices because they have no added sugar, they contain vitamins, and they have one serving of fruit and one serving of vegetables per 250ml. 

My kids love these juices because they taste great (one son prefers the peach mango and the other likes the pomegranate blueberry!). Knowing that they contain fruits and vegetables is definitely a huge deal and it makes me happy (and less stressed!).

If the kids did not drink the juices on a particular day, another way I like them to enjoy one daily serving of the juice is by freezing them into popsicles.

4. Present the fuits and veggies in a fun way.

I try to make fruit and veggie snacks look appetizing. Carrots, cucumber and celery cut into thin slices are great ways to make veggies look different and get the kids to eat them. This strategy also works with fruits. Cutting apples and nectarines into many thin slices so they are easier to eat rather than serving big pieces works well for us. I cut grapes in half to make them safer and look more tasty. Peeled oranges segmented and cut in half and cherries cut in half are also options. If your child is hungry and ends up eating their “healthy and interesting-looking” snack they will soon learn that fruit and vegetables can be delicious.

5. Continue To Introduce Vegetables On Your Children's Plates.

In a recent survey, 42% of moms said that their kids eventually started eating more veggies as they got older. This gives me hope. My older son becomes more adventurous with his eating each year which makes me optimistic that my younger one may not eat like this forever—he is only 4. Until then, I will continue to introduce and reintroduce fruits and vegetables on his plate at each meal so he has the option. 
I try not to stress too much over each day, I focus on larger periods of time. I always let him know how important it is to eat fruits and vegetables as part of a healthy lifestyle. There are many reasons why children say they don't like to eat veggies—here are a few of those reasons.

Whether your children are picky eaters like my son Sam, or adventurous eaters like my older son, keep introducing and trying to get more fruits and vegetables into their diet...they may surprise you one day!

My Kids' Favourite Carrot And Zucchini Mini Muffin Recipe

An Easy, Delicious and Nutritious Muffin Recipe That Children Love

by: Lara Katz

My Kids' Favourite Carrot And Zucchini Mini Muffin Recipe

My new favourite cookbook lately has been Giada de Laurentiis's Feel Good Food. One recipe in particular that is amazing is the carrot and zucchini mini muffins. Each time I make this recipe I change it slightly making it more user friendly (ie: using the whole zucchini and not just 1/4, adding in flax and chia seeds to boost the fibre content, using whole wheat flour instead of hard to find flours like almond flour and brown rice flour, etc.).

Something I really like about this recipe is that you can see the carrot and zucchini, and my children still don't shy away from them because they taste so good (disclaimer: there are chocolate chips in them!).

I highly recommend this Feel Good Food.cookbookthe recipes are fresh, healthy, and a bit unexpected.

Finally, a warning: these muffins go fast, so be prepared to make another batch shortly after you have finished the first one.


1 1/2 cups whole wheat flour
1 cup white flour
2 tsp baking powder
1 tsp baking soda
2 tsp ground cinnamon
1 Tbsp ground flax
1 Tbsp chia seeds
3/4 cup safflower oil
3/4 cup maple syrup
4 eggs
1 large carrot, grated
1 large zucchini, grated
1 cup mini chocolate chips

  Preheat oven to 350.

  Spray one or two mini muffin tins with nonstick cooking spray.

  In a medium size bowl, mix dry ingredients together, except for chocolate chips.

  In another medium-size bowl, mix oil, maple syrup, and eggs together.

  Combine wet and dry ingredients.

  Stir in grated carrot and zucchini.

  Lightly stir in chocolate chips.

  Fill muffin tin so each one is 3/4 full.

  Bake 10 minutes. You can bake two mini muffin tins side by side at the same time.

  Allow to cool before eating.

  Muffins freeze extremely well once completely cool.

(Makes 48 mini muffins)
Adapted from Giada de Laurentiis's Giada's Feel Good Food.
Looking for more delicious baking recipes? Try Peach and Strawberry Crumb Bars, Mini Blueberry Pies, and Smartie Squares



Creamy and Delicious Cauliflower Alfredo Sauce Recipe

A great White Sauce For Pasta that's Healthy Too!

by: Lara Katz

Creamy and Delicious Cauliflower Alfredo Sauce Recipe

My son loves creamy white Alfredo sauce on his pasta. I have made healthy-ish versions for him but when I came across versions of this cauliflower one on the internet I knew I had to try it. Not only did my son love it, I did too, especially with tons of parmesan on top! If you are trying to keep the recipe dairy-free use olive oil instead of butter, almond or soy milk instead of milk, and dairy-free parmesan cheese. I don't believe in always hiding veggies in your children's food but what they don't know definitely doesn't hurt them, especially when you are replacing cream and butter with cauliflower!

In order to get the sauce smooth and creamy you need a blender. I used my Vitamix but if you do not have one use any other blender, a  hand immersion blender or food processor.


8 cloves garlic, minced
 2 Tbsp butter
1 large head of cauliflower, stems removed, florets chopped into medium size pieces
8 cups chicken broth
1 cup milk
1 tsp salt

Parmesan cheese, for sprinkling on top

Cooked pasta

 Melt butter in a medium size skillet over medium heat. Add garlic and cook for 7 minutes. Do not let garlic burn.

 Meanwhile, bring chicken broth to a boil, add cauliflower and allow to boil for 10 minutes, or until cauliflower is tender and can be cut with a fork.

 With a slotted spoon, transfer cooked cauliflower into blender, or whatever you are using for blending. Add 1 cup of the chicken broth used to cook cauliflower, the butter/garlic mixture, 1 cup of milk, and salt. Blend well.

 Mix half of sauce with cooked pasta. I used Fettuccine to make it most like Fettuccine Alfredo but use whatever type of pasta you like. Top with parmesan cheese.

Makes 6 or more servings. 

Adapted from Pinch of Yum

Looking for more pasta recipes, try Simple Pasta Salad, Butternut Squash Macaroni and Cheese, and Soy Baked Tofu with Broccoli Edamame and Lo Mein.