Vegetarian Cooking With Kids: Hidden Veggies Banana Muffins
Getting kids to eat their veggies is never easy. Maybe you got lucky and your little angels love their greens but I can tell you that mine is not a fan. As a family who values fresh ingredients, clean eating and vegetarian cooking, I had to get creative to figure out how to make sure my child was eating his veggies.
Did you know that it’s scientifically proven that young tongues are instinctively sensitive to bitterness in greens such as broccoli or kale? It’s really not their fault that they can’t stand the acidic taste of some vegetables! However, there is a way to help them still get the vitamins that they need from these foods. Muffins are a fantastic little snack that goes a long way. They are the perfect start to the day in the morning or an afternoon snack to stretch us until dinner.
My favorite hidden veggies muffins include spinach and carrots for potassium, vitamin K and magnesium. I had a hard time getting my little guy to eat the spinach ones at first because they were green, but now he loves them and is very excited when he sees the green muffins (but not enough to motivate him to eat anything else that’s green apparently…)!
Read below for my go-to recipe for Hidden Veggies Banana Muffins below:
Hidden Veggies Banana Muffins
– ½ cup of applesauce (I actually use the leftovers from the baby food pouches that my son sucks down like candy but never completely finishes!)
– 1 egg
– 1 tsp vanilla extract
– 1 ripe banana
– 2 cups fresh veggies (I typically use spinach or carrots)
– 1/4 cup organic maple syrup
– 2 tsp organic coconut oil
– 1.5 cups unbleached flour
– 1 tsp baking powder
– ½ tsp baking soda
– ½ tsp salt
1. In a blender or food processor, put the veggies, banana, egg, vanilla extract, spinach, maple syrup and coconut oil. If you are using a food processor that is not super powerful (like mine), make sure to put the heavy ingredients last.
2. Preheat the oven to 350 degrees
3. Combine the rest of the ingredients in a large bowl.
4. Pour the wet mixture from the food processor onto the dry ingredients.
5. Mix until just combined.
6. Scoop the thick batter with a spoon into muffin tins. I use silicone, but if you use metal, make sure to grease them first.
7. Bake for 20 minutes.
Serve to hungry little mouths (and save one for yourself!). Enjoy!