Unlike your family’s Saturday, getting small smiles to swallow veggies is anything but your family’s weekly walk in the park. Fruit can be friendly (thanks, natural sugars), but broccoli and green beans tempt tantrums. But what if getting them to eat their greens came conveniently? Relax, as we revel how to hide veggies in the form of chips, pizza—even French fries!
Cauliflower Nachos
Make your kids go cauliflower-crazy—without even knowing it. Its naturally crunchy texture stimulates saliva, preventing plaque buildup. Cauliflower is also high in vitamin C and vitamin K, minerals that help strengthen bones and teeth.
Ingredients:
• 1 head cauliflower, sliced
• 3 tablespoons olive oil
• 1 teaspoon salt
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon chili powder
• 1/2 teaspoon garlic powder
• 1 pinch cayenne pepper
• 1 cup low-fat cheese
• Toppings of choice
Preheat oven to 425 degrees Fahrenheit. Toss the cauliflower, spices and oil together in a bowl. Place on a baking sheet in one even layer, and bake for 35 to 40 minutes. Once golden, remove from the oven and top with cheese. Place in oven for another 5-7 minutes.
Add your favorite (healthy) toppings, like guacamole and fresh salsa.
Zucchini Fries
Feeling dehydrated? This crunchy green contains 95% water. And zucchini is a smart choice for your smile. It’s filled with calcium and vitamin C; minerals that help strengthen enamel and support healthy gums.
Ingredients
• 1 cup breadcrumbs
• 1/3 cup low-fat Parmesan cheese, grated
• 2 teaspoons Italian seasoning
• Salt and pepper to taste
• 6 medium zucchini, quartered lengthwise
• 1/2 cup all-purpose flour
• 2 large eggs, lightly beaten
• 3 tablespoons chopped parsley
Preheat oven to 425 degrees Fahrenheit. Line a rack with tinfoil and place on a baking sheet. In a large bowl, combine breadcrumbs, Parmesan and Italian seasoning. Season with salt and pepper; set aside. Dip zucchini in flour, submerge in eggs, and then dip in breadcrumbs. Press down to coat. Place zucchini on baking sheet in a single layer. Bake for 22-25 minutes. Garnish with parsley and serve immediately.
Cauliflower Pizza
No matter how you slice it, cauliflower pizza crust will satisfy your kids’ deepest deep dish desires.
Ingredients:
• 1 head cauliflower
• ¼ cup low-fat parmesan cheese (finely grated)
• 1 teaspoon Italian seasoning
• 1 large egg
• 1 cup low-fat mozzarella cheese (finely grated)
Preheat the oven to 425 degrees Fahrenheit. Break up the cauliflower into florets and place in a food processor. Pulse the cauliflower until it becomes a fine powder, about 10, 2-second pulses. Transfer to a microwave-safe bowl and heat covered until soft, 4-6 minutes. Once cooled, place in a clean towel to wring out the moisture.
In a large bowl, mix together the cauliflower, Parmesan, Italian seasoning, egg and mozzarella. Place the mixture onto a baking sheet and gently press into a 10-inch round, baking for 12-15 minutes.
Top the crust with low-sodium pizza sauce and your favorite healthy toppings (bonus points for more veggies!). Bake for another 10 minutes.
Are your kids hungry for more healthy helpings? Satisfy your smile with these recipes.