Meet the Sullivans: KTMA | Family Friend Food: Sneaky Fruits and Veggies

September 10, 2013

KTMA | Family Friend Food: Sneaky Fruits and Veggies

Welcome to Day THREE of our Kid Tested, Mom Approved Link Up Party! I'm so excited to be hosting today's link up because I LOVE to cook, especially for my little family!

The only problem is our son is not really into eating square meals. He'd much rather graze on snacks all day than sit down for breakfast, lunch and dinner. This is usually fine with me, since I'm home and am willing to prepare him healthy little snacks whenever he wishes. That being said, I'm really excited to see what everyone else has to share in hopes of finding something new that Owen will eat!

Owen loves carbs (who doesn't!?), so I have been sneakily trying my best to turn his favorite dinner time carbohydrates into nutritionally balanced meals.

Here are three of my favorite tricky ways to sneak in extra veggies:

Baked Zucchini Fries
3 medium zucchini sliced into 3" x 1/2" sticks
1 large egg white
1/3 cup seasoned whole wheat bread crumbs
2 tbsp grated Pecorino Romano cheese
cooking spray
1/4 tsp garlic powder
fresh pepper


In a small bowl, beat egg whites and season with salt and pepper. In a ziplock bag, place breadcrumbs, garlic powder and cheese and shake well. Spray cookie sheet with cooking spray and set aside.

Dip zucchini sticks into eggs then into bread crumb and cheese mixture, a few at a time and shake to coat. Place the breaded zucchini in a single layer and spray more cooking spray on top. Bake at 425° for about 20-25 minutes, or until golden brown. Serve with 1/2 cup marinara sauce for dipping.
(recipe source)

Cheesy Cauliflower Tots (image via)
1 medium head of cauliflower
2 Tbl heavy cream
2 Tbl butter
1/3 cup shredded sharp cheddar
4 egg whites
salt & pepper to taste
oil for frying

Clean and trim the cauliflower, adding the florets to a microwave safe bowl. Add the cream and butter to the bowl. Microwave for 5 minutes. Add the cauliflower and cheese to a magic bullet or food processor and blend until still chunky – kind of like a cooked oatmeal consistency. Season with salt and pepper. Chill for at least half an hour. Whip the egg whites to a stiff peak. Fold 1/3 of the egg whites into the cauliflower mixture to lighten it up. Then fold the cauliflower mixture into the rest of the egg whites and gently mix until combined. For best results, chill for another half hour or they won’t hold their shape as well. Fit a pastry bag with a round or star tube with about a 3/4 inch opening. Spray the inside of the bag with nonstick spray. Gently squeeze out 1 inch sections onto a greased cookie sheet, cutting with a butter knife as you go. When finished, bake in a 375 degree oven for 10-12 minutes (or longer if you’re skipping the frying) until puffed and slightly browned. Remove from the oven and serve – or heat 1/4 inch of oil in a saute pan and when it’s very hot add the tots. It doesn’t need long, a minute per side to turn them golden brown and crispy. Serve immediately.
(recipe source)

 Veggie Pizza
1 can Pillsbury pizza crust
1 small jar of pesto
2 cups freshly grated mozzarella cheese
1 yellow pepper, diced
2 roma tomatoes, diced
1/2 cup broccoli, steamed and chopped
1/2 cup cauliflower, steamed and chopped
1/2 a red onion, diced*

*Not all kids would eat onion, but Owen doesn't mind it. Omit if your's hate it. 
AND when all else fails I know I have a few back ups that ALWAYS satisfy Owen's appetite and my hopes for a healthful snack: 

>>>Apples<<<  are by far his favorite snack. He even asks for them by name and is pretty much guaranteed to eat them when one is put in front of him! Recently Owen has been really loving these Lil Snapper Gala Apples! They were the prettiest, crunchiest, juiciest apples I think we've ever had!

He loved these apples so much that I'm even thinking of making a few of these recipes: Apple Cinnamon French Toast, Apple Kid Kabobs, Homemade Applesauce!

apples c/o Stemilt

>>>Protein Smoothies with Bananas<<< Owen goes nuts when Keith uses the blender! He loves "helping" his dada add all the ingredients to the blender carafe, which usually ends in ice and protein powder all over the kitchen floor. We usually add: 1 banana, a handful of ice, 1 tablespoon chia seeds, 1 scoop chocolate protein powder, a splash of unsweetened almond milk and a splash of water. Sometimes we add a little peanut butter too, which really takes it up a notch!

Now, PLEASE share YOUR kiddos' favorite snacks and meals, and don't forget to link up! I can't wait to see what you have to share!


Emily said...

Seriously Colleen you have the best ideas EVER! I can't wait to try all of these recipes. Our Owen is a big smoothie drinker too, and I am so thankful for that! I can load lots of veggies and fruits into them and they are the perfect snack. I think they think they are really getting something special when you "let" them drink a smoothie!

Amanda | Kids and Cabernet said...

Everything looks so good Colleen! I want to try the zucchini fries and cauliflower tots. We make plenty of smoothies too, and the kids love them!

Thanks for all of your ideas!!

Courtney [Sweet Turtle Soup] said...

Zucchini fries and smoothies are favourites at our home. Love the cauliflower idea!

hello erin said...

With these recipes even I'd eat my veggies!! Seriously mouthwatering (as usual from your kitchen).

Megan said...

Ok Colleen, did you use to be a chef!? Lovin' these foods and never would have thought to make them, thanks for sharing! :)

Hello Newlywed Life Blog

the girl in the red shoes said...

Love all of these ideas!!!! And I love the protein smoothie too...where did you buy your protein powder? I've been adding a handful of baby spinach to our morning smoothies and Hudson doesn't even notice!

E Hayes said...

Definitely doing the cheesy cauli tots! Right up my husbands (i mean our) alley ;)

Christina @ Still Lucky said...

I love all these ideas Colleen! I think I'll be trying the veggie pizza first!

Vanessa said...

Okay, I want that pizza NOW!!! Actually, it all looks delicious! Love that last picture of Owen drinking his protein shake…Arden loves a good smoothie too :)

Alycia said...

love the idea of "sneaky" veggies!! I will have to keep this in mind!!

Alycia @

rachel said...

You are just the best mom! These are such fabulous recipes. Cannot wait to try them! Loving this link-up!

Katie @ said...

This couldn't have come at a better time! I was just thinking to myself last night that I needed some new meal ideas for little man and I can't wait to try some of these out. I'm sure they won't look as good as yours...but here's to hoping I can follow the recipes enough to make them taste good! Thanks for posting! :)

Bri said...

I'm so glad you enjoyed our Lil Snappers apples. I also enjoyed your meal ideas and plan to make those zucchini sticks ASAP.