Add cheese to any veggie to make it more palatable. Use a microplane to grate cheese to make it light and airy. This way, it looks like a lot of cheese, but is actually just a little.
Kids will be more receptive to trying new veggies if they can eat them with their favorite dip.
(ranch, ketchup, local honey mustard, marinara, salsa, nut butters, hummus, guacamole, cheese sauce)
Add shredded carrots, zucchini, or beets to cake. They act to help keep the cake moist and add nutrients to a sugary treat.
Use bacon fat as the cooking fat to add flavor. (sauteed greens especially)
Chop veggies fine when adding to sauces and soups. A food processor works well for this. Alternatively, use an immersion blender at the end.
Add veggies to a favorite dish (pizza, tacos, pastas, soups, etc.).
Add chocolate, local honey, berries, or bananas to sweeten.
Ask for Help!
Get your kids to help you pick out the veggies, plan the menu, and choose how to prepare some of them.
Pick / Grow Your Own!
Eating foods straight from the field is a great way to get kids to see where their food comes from. Plant a cherry tomato plant to give kids some backyard candy.
Use a kid-friendly cookbook like Moosewood Restaurant Cooks at Home, or The Complete Cookbook for Young Chefs and teach your kids how to cook
Make at least one meal a week a ‘make your own… bar’: tacos, pasta, pizza, salad, etc. Taco Tuesday (for example) simplifies menu planning.
Don’t take ‘No’ as the final answer. Keep introducing vegetables over and over.
Follow the rule: take what you want, but eat what you take. That way, kids have control over their portions. Don’t be a short-order cook.
Try different prep styles and do a taste test: raw, steamed, boiled, sauteed, roasted, mashed, frozen, etc. Chances are they will like at least one preparation and will warm up to the others.
Hide veggies in your kids favorite dishes, but don’t keep them hidden forever. Once your kids tell you, “Hey, I like this!” let them know that what they like also contains veggies.