plant based diet

How to get your child to eat more veggies?

As a mum I know how challenging it can be at times to get your child to eat veggies. Here are some of my tips to make it easier to increase the veggies in your child’s diet.


It’s easy to sneak all kinds of veggies into a tomato sauce that you can use in pasta or rice dishes or even on pizza. You can use anything from mushrooms to broccoli, carrots or spinach. Blending them first will make sure they don’t get spotted even by really picky eaters! Tomato isn’t your only option though. You can also use cauliflower or red capsicums as a based. Check out my recipe page for some ides. If you freeze sauce in portions you will have some on hand when you need it.


Pizzas have lots of possibilities for including veggies. There’s the toppings (obviously), the sauce (that you froze earlier) AND the base! You can even include veggies in the base, cauliflower makes a great base. I love this recipe from Minimalist Baker for a cauliflower pizza crust. Or you could even make a base from sweet potato and add some garlic, carrot and zucchini.


Veggies can easily be blended into tofu to make quiche, omelettes or slice. Pretty much anything goes with this one but a few options include spinach, tomato, zucchini, capsicums/bell peppers, onions, fresh herbs and spinach. You can even grate some carrot into the mixture or use pureed sweet potato or squash. 


This is one sneaky trick that kids will never see coming! Hiding veggies in sweet treats such as cookies, muffins and brownies. To really hide the evidence, blitz the veggies in a food processor so that there are no visible signs of anything healthy. Great choices include carrot, sweet potato, squash, zucchini and even spinach. And don’t worry that it’ll be off putting or unappetising as it won’t change the taste at all. I like to keep some snacks in the freezer so I have something on hand for a quick snack or breakfast.


Green smoothies are one of my favourite ways to sneak more vegetables into your child's diet. Just grab some fruit (e.g. bananas, oranges, berries, avocado) + veggies (e.g. kale, baby spinach, cucumber, carrot, beetroot) + liquid (e.g. orange juice, water, plant based milk, coconut water) + nutrient boosters (e.g. hemp seeds, spirulina, nuts and seeds) blend it all together and share it with your child.  I try to include a green smoothie every day.


Make veggies the star of the meal by using them as the noodles. Zucchini and carrots work great as noodles, just use a spiraliser or grater to make into thin noodle strips.


You can grate veggies and add them to your meal. Carrot or zucchini can be hidden in most dishes and your child won’t even know.

Bite Size Portions

Using veggies in a meal and making it into bite size portions seems to make them more enjoyable for kids. Check out one of my daughters favourites, my Spirulina and Pea Fritters.

Nutrient Boosters

Another easy way to include more veggies is by adding Spirulina powder into your child’s diet. I like to add a teaspoon to our smoothies, water or orange juice and Airlie loves it!

Snack on Veggies

Veggies make a great snack and are a great alternative to crackers and a healthier option. Raw zucchini, cucumber, red capsicum/pepper and carrots (steamed, not raw for children under 3) or baked potato or sweet potato chips are great for dipping. You can even add some veggies to your dip, beetroot and sweet potato hummus are delicious!

Pre-packaged Options

As much as I prefer nutritious home cooked food, I’m a busy mum too and I like to have snacks when we are out and about. Macro Lentil Bite chips from Woolworths are a good option as they contain carrot, beetroot or pumpkin with lentils.

Making Veggies Fun for Kids

Hands up if you’re fighting a constant battle to get your kids to eat their veggies? Most parents feel like this is a fight that you’re always destined to lose but with a few tricks, you can start to make veggies seem a much more exciting prospect. Sounds too good to be true, right? Not necessarily! Here are 5 ways to make eating veggies a whole lot more fun and appetising for kids! 

Get them involved in food preparation

Kids will often be a lot more interested in their food if they’re involved in preparing it. This can start with helping you to choose the right ingredients and working out what to make with them. Try taking them with you when you go food shopping and introduce them to the various greens that might end up on their plate to pique their interest. 

Letting them have their say in what’s going to be dished up can mean that they’re more enthusiastic about what they’re eating, especially if you can bring them round to the idea that greens are something to be enjoyed and not hated.

Most kids will feel a lot more positive about the food they’re eating if they have been involved in its journey onto their plate, especially if you also try out some of the other tricks for learning to love their greens. 

If you have the outside space, you can even take things up a notch by actually growing your own veggies in a mini veggie garden so that your little ones can see their food coming to life. Nurturing veggies and helping them to make it onto your family’s plates can be really powerful for changing how they see their greens 

Make vegetables part of every meal

Instead of serving plain vegetables as a side dish and hoping that it will be well received, try mixing veggies into meals whenever possible. Some kids will never embrace the idea of plain veg but there’s many more ways to include them in meals!

One way to make greens more a staple in your family’s life is to make them a key part of as many meals as you can get away with. Stir fries, casseroles, soups and pasta dishes are all perfect for this but if you get really creative, you can even find ways to add greens to kid friendly foods such as pizza (here’s the secret - blend up some spinach and spread it on a pizza base before you load it up with tomato!). 

If kids can get used to the idea that veggies are an important part of a meal that they enjoy eating, it can make them a lot more open to eating them. Sauces are an easy way to disguise the true taste of greens such as broccoli. Whip up a cashew cheese based sauce and you may find that you get a lot less resistance!

Make the benefits more interesting 

Tapping into your family’s pain points can make greens more appealing. Just saying “it’s healthy” and leaving it at that probably won’t be too effective. Most of us thought we were untouchable in our younger days and your kids may well think the same. But telling them that eating their greens could help them to get stronger or give them super shiny hair could do the trick. 

It’s all about working out what your kids might wish they could achieve and persuading them that eating their greens is a great way to get there. All of a sudden, greens will now seem like something really cool that can be their friend and not the enemy. 

Sneak them in

If you still don’t get anywhere with making them seem more appealing, you may need to get really sneaky and challenge yourself to find creative ways to hide them in meals! 

There’s a lot you can do to sneak them into meals that you might think they could have any place in. Using spinach as an extra healthy pizza sauce is just one example and you can also blend greens into tomato sauces in general and add to lasagna or lentil spaghetti bolognese, for example. And think of it this way: eating their greens is always going to be fun if they don’t even know that they’re there!

Be a role model

Children look to their parents as role models, they want to do what we are doing. Set an example for them by showing them that you enjoy eating healthy food and eating vegetables. Over emphasising how delicious they are can help too.

The Benefits of a Plant-Based Diet

The Benefits of a Plant-Based Diet

The main plan of a plant-based diet is to eat a variation of different types and colours of foods, which contain all the essential nutrients. This variation can provide you with most of your daily nutrient needs, and be of enormous benefit to your general health. The health benefits of a plant-based diet are supported by scientific research.