Eating enough vegetables can be a challenge for anyone, but it can be especially tricky when you’re trying to feed a family. It’s no secret that getting kids to eat their veggies can be a daunting task, and even adults can be reluctant to incorporate more vegetables into their diets. So, how can you sneak more veggies into your family’s meals without sacrificing taste or convenience? Here are some tips and tricks to try:

Firstly, get creative with hidden veggies. Many vegetables can be easily blended or pureed into sauces, soups, and casseroles, adding a boost of nutrition without altering the taste. For example, try adding pureed carrots or butternut squash to your favorite tomato sauce recipe, or blend spinach into your morning smoothie for a vitamin-packed breakfast. You can also grate zucchini and carrots and add them to pasta dishes, meatloaf, or even pancakes and muffins!

Another strategy is to think outside the salad bowl. While salads are a great way to eat vegetables, they’re not the only option. Roast, grill, or sauté your veggies to bring out their natural sweetness and make them more appealing to picky eaters. You can also try serving raw veggies with a delicious dip, like hummus or tzatziki. Experiment with different cooking methods and seasonings to find which flavors your family enjoys most.

Additionally, involve your family in the process. Let your kids help choose and prepare vegetables for meals. They are more likely to eat veggies they had a hand in selecting and preparing. Make it a fun activity by taking them to a farmers market or local grocery store and letting them pick out a new vegetable to try each week. You can also teach them about the importance of eating a rainbow of colors when it comes to vegetables, ensuring they get a variety of nutrients.

Presenting vegetables in a fun and appealing way can also encourage picky eaters to give them a try. Cut veggies into interesting shapes or arrange them artfully on the plate. Another idea is to serve deconstructed vegetables, such as a build-your-own-pizza bar with various veggie toppings or a DIY taco night with plenty of veggie options.

Increasing your family’s veggie intake can also be achieved by swapping out certain ingredients for vegetable alternatives. For example, use lettuce leaves, zucchini slices, or portobello mushroom caps instead of burger buns, or substitute cauliflower rice for regular rice in stir-fries and pilafs.

Smoothies and juices are another excellent way to boost your family’s vegetable intake. Blend a variety of vegetables and fruits together to create delicious and nutritious drinks. You can also add vegetables to store-bought fruit juices to increase their nutritional value.

Lastly, set a good example by eating your veggies yourself. If your children see you enjoying and valuing vegetables, they are more likely to follow suit. Explain to them the benefits of eating veggies in a positive way, such as how they make us strong and healthy, rather than using vegetables as a form of punishment or reward.