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6 Sneaky Ideas For Including Vegetables In Your Child’s Diet

Vegetables are without a doubt nature's best produce. All of these vegetables, from leafy greens to cruciferous veggies, are bursting with the essential nutrients required to live a long and healthy life. As a mother, you may have made countless unsuccessful attempts to include vegetables in your child's diet in order to maintain good health.

6 sneaky way to include vegetables in your child meal
A Picky Eater choosing what to eat

Why Include Vegetables in your Child's Diet?

There is no getting around the fact that kids despise any kind of vegetable, making it quite difficult to encourage them to consume these wholesome foods on a regular basis. But fruits and vegetables are a necessity that should be consumed daily by everyone.

The abundance of vitamins, minerals, and other vital nutrients we absorb from organic produce is unparalleled. They help in the better growth and development of kids and even older people. They must be essential in the diet plan of a day at least once.

6 Sneaky Ideas For Including Vegetables In Your Child’s Diet

Don't fret, we are here to resolve this issue for you. To get you out of this distress we have compiled 6 sneaky ideas for including vegetables in your child's diet with the easiest and most delectable recipes.

These recipes are quick to prepare, packed with the most wholesome nutrients, and tempting as well. This way, your kid won't even notice you're feeding them vegetables, and they'll be able to thoroughly enjoy the nutritious meals. Here they are:

  1. Vegetable Purees

  2. Spinach Puree

  3. Carrot Puree

  4. Cauliflower Puree

  5. Cauliflower Bites

  6. Sweet Potato Fries

1. Vegetable Purees

raw vegetables and purees for child's diet
Raw Vegetables and Purees

Vegetable purees are the best food you can give your child once they are old enough to eat solids. These purees are healthy, organic, and delicious meals that will eliminate the need for pre-packaged items from the store.

These purees are loaded with succulent and nutritious veggies and can be made in minutes with no extra effort. As a result, this is a great way for working parents to give their kids the most nutritious and wholesome homemade meals possible.

2. Spinach Puree

raw spinach for introducing in kids meal diet
Raw Spinach

Starting with leafy greens as they are the best of the best. Spinach being an excellent source of iron, vitamins, and minerals is a great idea to introduce to your child’s meal. It does wonders for your little one’s growth and development as well as makes them physically strong.


  • Thoroughly wash your spinach and remove the stems.

  • Steam the spinach for approx 5 minutes or until soft.

  • Drain and let cool completely.

  • Blend the cooked spinach with a little water or breastmilk until smooth.

  • Serve.

3. Carrot Puree

carrot puree to introduce in child's meal
Carrot Puree

Carrots are packed with lots of vital nutrients like vitamin A, vitamin C, potassium, iron, and calcium. You can imagine how beneficial this would be for your child’s growth in all aspects. Not only will it aid in mental development but will also be beneficial for their physical strength.


  • Wash and peel carrots.

  • Cut them into small cubes.

  • Steam them with a little amount of water.

  • Take the carrots out once soft and tender.

  • Blend them in a blender with a bit of water or breastmilk until smooth.

  • Serve.

4. Cauliflower Puree

cauliflower puree for children diet
Raw and Puree Cauliflower

The healthiest and most delicious vegetable out there, cauliflower is loaded with numerous nutrients including vitamin A, vitamin C, vitamin E, vitamin K, sodium, iron, potassium, and calcium. Including cauliflower in your child's diet will be the wisest choice you’ll ever make. Furthermore, as quick as it is to prepare, it’ll finish quickly too.


  • Wash the head of broccoli thoroughly.

  • Remove the stems and cut the florets.

  • Steam the broccoli florets with a little water.

  • Once tender, remove and put them in a blender.

  • Blend until smooth and add water if required.

  • Serve.

Note: Please consult the pediatrician before introducing solids and discuss these meals with them.

Recipes For Older Kids

Once your child reaches the age of one year, they will become more picky eaters. Their taste buds will be improved, and vegetable purees will no longer suffice. This is when these delectable recipe ideas will come in handy. If your child is a picky eater or refuses to eat veggies and you are concerned about their health, we have the solution for you. These meals will not only make your child consume them effortlessly but will become their favorites as well.

4. Cauliflower Bites

cauliflower bites for kids meal
Cauliflower Bites

You will be surprised how much your little one is going to love these cauliflower bites. These are crispy and delicious, packed with loads of nutrients, and pretty easy to make. What more could you ask for?


  1. Cauliflower or broccoli florets - 1 cup

  2. Oil - 2 tbsp

  3. Cornflour or cornstarch - 2 tbsp

  4. Egg - 1

  5. Milk - 2 tbsp

  6. Almond flour (can use almond flour for a healthier version) - 1 cup

  7. Salt - ½ tsp

  8. Black pepper - ½ tsp

  9. Paprika - ¼ tsp

  10. Garlic powder - ¼ tsp


  • Wash and chop cauliflower florets (you can use broccoli too).

  • In a bowl, mix all the dry ingredients including, cornflour, garlic powder, black pepper, salt, paprika, and flour.

  • In a separate bowl add one beaten egg along with milk and mix.

  • Now, take one cauliflower piece at a time dip it in the egg & milk mixture, and then in the flour mixture.

  • Drizzle oil on a baking sheet and place the coated cauliflowers in them.

  • Bake them in a preheated oven at 400 F or until crispy. You can also air fry them.

6. Sweet Potato Fries

sweet potato fries for children diet
Sweet Potato Fries with Ketchup

Who doesn't adore french fries? Everyone loves junk food, but once you realize the harm it brings to your child's health, you can't help but exclude it from their daily diet. Once in a while is fine, but if your child demands having fries every other day and you don't want to upset them, don't stress. This simple sweet potato fry recipe is groundbreaking. Now you can let your child eat their favorite snack without worrying about their health.


  1. Sweet potatoes - 2 large

  2. Olive oil - 2 tbsp

  3. Salt - 1 tsp

  4. Seasoning of choice - 2 tsp


  • Preheat your oven to 450 F.

  • Wash and peel your sweet potatoes.

  • Cut them into thick wedges.

  • Put them in a bowl and drizzle oil, add salt and seasoning.

  • Mix thoroughly until each piece is nicely coated. Spread each piece separately on a baking tray.

  • Bake for 15-20 mins, then take them out carefully, toss a bit, and bake for another 15 mins.

  • Take them out, sprinkle them with a little salt if needed, and serve.


Every mother wants the best for their child. In terms of food, fruits and vegetables must be included in the child's meals. Early introduction to a healthy diet for children will benefit them in the long run. If given these nutrients from a young age, they will not only be important for their growth and development but also for their long-term health. In addition, as their taste receptors become used to the flavor, they will come to enjoy vegetables.

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