It’s a battle as epic as the Hatfields versus the McCoys. The North versus the South. Luke Skywalker versus Darth Vader (you know before Daddy Darth came over to the good side).
Getting kids to eat their vegetables can make mealtime a pain. My daughter’s anti-veggie stance has been the subject of calls to her doctor, friends, and of course, the grandmothers.
My mother, the original BookWorm Mama, searched her shelf for a solution. She handed over her copy of Jessica Seinfeld’s Deceptively Delicious—Simple Secrets to Get Your Kids Eating Good Food.
Seinfeld covers entrees to desserts with pictures so delicious my mouth literally watered. The recipes are simple and most take less than 40 minutes to prepare. The beauty and deception of each dish is the puree.
Deceptively Delicious shows you how to prepare, cook, and process vegetable and fruit purees that are incorporated into each dish to up the nutrition quotient. See broccoli puree how-to below.
Purees are portioned and placed in the freezer for convenience. As the author points out, you could make a puree as you need it for your recipe, but premade purees work best in the real world.
Whipped squash might conjure up thoughts of squash stew, squash soup, and other yawn-inducing meals. Au contraire, butternut squash is used in the macaroni and cheese. Beets are the secret to pink pancakes. And the gingerbread spice cake sneaks in broccoli and carrots.
There is no question which dish I will try first. It’s got to be the chicken nuggets with broccoli puree. You can find the recipes for chicken nuggets and frozen yogurt pops below. I’ll get to cooking and post my results soon.
I would definitely recommend Deceptively Delicious to any parent who needs help getting vegetables into the family diet.
Do your kids eat their vegetables? What are your tips for healthy meals?
DECEPTIVELY DELICIOUS: SIMPLE SECRETS TO GET YOUR KIDS EATING GOOD FOOD by JESSICA SEINFELD. Copyright (c) 2007 by Departure Productions. Reprinted courtesy of HarperCollins Publishers.
Broccoli Puree How-To
Prep: Cut into florets.
Cook: Steam for 6 to 7 minutes. Florets should be tender but still bright green (if they turn an olive green color, they’re overcooked.)
Puree: In a food processor or blender for about 2 minutes. Add a few teaspoons of water if needed for a smooth, creamy texture.
Chicken Nuggets (with broccoli or spinach or sweet potato or beet)
I don’t know any kid who doesn’t like chicken nuggets. Just don’t tell them what’s hidden inside!
Prep: 10 minutes Total: 20 minutes Serves 4 Packable
- 1 cup whole-wheat, white, or panko (Japanese) breadcrumbs
- ½ cup flaxseed meal
- 1 tablespoon grated Parmesan
- ½ teaspoon paprika
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1 cup broccoli or spinach or sweet potato or beet puree (See Broccoli Puree How-To above)
- 1 large egg, lightly beaten
- 1 pound boneless, skinless chicken breast or chicken tenders, rinsed, dried, and cut into small chunks
- ½ teaspoon salt
- Nonstick cooking spray
- 1 tablespoon olive oil
1. In a bowl, combine the breadcrumbs, flaxseed meal, Parmesan, paprika, garlic, and onion powder on the paper or foil, and mix well with your fingers.
2. In a shallow bowl, mix the vegetable puree and egg with a fork and set the bowl next to the breadcrumb mixture.
3. Sprinkle the chicken chunks with salt. Dip the chunks into the egg mixture and then toss them in the breadcrumbs until completely coated.
4. Coat a large nonstick skillet with cooking spray and set over medium-high heat. When the skillet is hot, add the oil. Place the chicken nuggets in the skillet in a single layer, being careful not to crowd the pan, and cook until crisp and golden on one side, 3 to 4 minutes. Then turn and cook until the chicken is cooked through, golden brown and crisp all over, 4 to 5 minutes longer. (Cut into a piece to check that it’s cooked through.) Serve warm.
Frozen Yogurt Pops (with berries)
Your kids think they’re just getting a treat, but these popsicles are a great low-calorie, lowfat alternative to high-fat ice cream. If you’re using raspberries, use ¾ cup sugar, because raspberries are tart.
Prep: 10 minutes Freeze: 120 minutes Makes 8 popsicles
- 2 cups plain lowfat yogurt
- 2 cups frozen berries (strawberries, raspberries, blueberries, or cherries), thawed in the microwave for 1 minute
- ½ to ¾ cup confectioners’ sugar
Combine the yogurt, fruit, and sugar in a blender or food processor and process until smooth. Pour into popsicle molds and freeze.
Joy: Each popsicle (only 100 calories!) contains less than 1 gram of fat. Calcium-rich yogurt helps build strong bones and teeth, and berries add a little vitamin C–an antioxidant that helps boost the immune system and aids in healing.
DECEPTIVELY DELICIOUS: SIMPLE SECRETS TO GET YOUR KIDS EATING GOOD FOOD by JESSICA SEINFELD. Copyright (c) 2007 by Departure Productions. Reprinted courtesy of HarperCollins Publishers.
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I have this book!!! Here’s the sad thing though…. I haven’t made anything out of it yet! I really should… my husband is the one that doesn’t like veggies so it might be good for him!
Jackie recently posted..Things I can’t say…
Jackie, we are in the same boat. My husband hates his veggies too. I have definitely put some great books back on the shelf without taking action. Let’s make a pact to make at least one item from the book in the next 30 days. Deal?
Shae and Shaun can be very picky eaters so this cookbook might be something we need to pick up. Thanks for sharing. Also, the Frozen Yogurt Pops sound pretty good.
Rob recently posted..2012 Kia Sorento EX AWD Review
Thanks Rob. Don’t you just love picky eaters? The yogurt pops are a great way to cool off this summer.
My kids oddly love vegetables but the Frozen Yogurt Pops sound like a great treat they would love for sure!!
That is awesome that your kids love veggies. Maybe my toddler will grow into them. Hope springs eternal. Thanks Beth.
My kids love veggies, but any new way to get them to eat them is gooD!
Joy Williams recently posted..Cabinet Transformations: Pickled Oak to Glazed Gingerbread
Thank you Joy. That is awesome that your kids enjoy veggies. I’m hoping my daughter will start liking them as she gets older. For now, we’ll sneak vegetables in and see what happens.
I like the idea of this, but I also have kids that actually eat veggies on their own – but I’m all about adding more nutrition to their food in any way possible
Rachel recently posted..Protect Your Skin with Eucerin
Hi ya Rachel. That’s so good that your kids eat vegetables. You guys are starting to make me think it’s my cooking…hmmm…hope it’s not my cooking.
This sounds like a really fun book. I don’t eat nearly as much veggies as I should – I could use this book for myself! The frozen yogurt pops sound tasty!
Carrie with Children recently posted..Favorite Friday Video: Disney’s The Odd Life of Timothy Green #TimothyGreen
Thanks Carrie. I also could use some more veggies. This book is as much for me as for the kiddos.
My kids are such picky eaters. This is such a great book! Thank you so much for sharing!
Thanks for stopping by Mel. Aren’t picky eaters so much fun?