In a perfect world, our children would happily snack on carrot sticks and gobble up all the broccoli on their dinner plate, but in reality it's not so simple.
If you happen to be blessed with an un-fussy eater, thank your lucky stars, but for the rest of us try these easy and fool-proof ideas:
1. Round like a rissole
Purée steamed broccoli, peas and carrots, and add to rissoles. Use a small amount of puree to start with, adding a little more to your next batches as your kids enjoy the new flavours.
2. Spag bowl (but with secret hidden veggies)
Does your picky eater pick every trace of vegetable out of your bolognese? Steamed and puréed carrots added to your bolognese sauce will get around that! Try it also with puréed zucchini or capsicum, and add them to chilli con carne and any tomato-based casserole.
3. Smooth it out
Smoothies are a great way to get fruit into kids, but what about vegetables? Try adding zucchini, mild in taste and creamy when blended. Cucumbers work too!
The grater should become your new BFF. Grate beetroot into brownies and zucchini into banana bread.
If your kids love noodles, spiralise carrots and zucchini, call them rainbow noodles, and add to their favourite dish.
6. Mash it up
If mash is a house favourite, replace half the potato with sweet potato. It will be sweeter and makes the mash softer in texture, meaning you don’t need to use milk or butter.
7. Make friends with salad
If your little one is a good fruit eater but not so keen on their salads, cut up apple and grapes and pop them in with lettuce, sprinkled with grated cheese.
8. Play with your food
If you want your child to eat vegetables without hiding them, arrange a spread of wraps, burritos, tacos or rice-paper roll wrappers, along with sliced or grated vegies and cheese. Kids love eating with their hands, so you may be surprised at what they’ll try!