Hidden Veg for Happy Tummies
A Veg-Packed Tomato Sauce for the Whole Family
Getting kids to eat more vegetables can feel like a daily battle, especially if they’re fussy eaters or feel anxious around mealtimes. But what if mealtimes became a little more fun and stress-free? My secret weapon? A delicious, veg-packed tomato sauce that’s so versatile it can be used in a variety of meals, helping children get more fibre and nutrients without the fuss!
Why Eat the Rainbow?
We’re often advised to eat at least five portions of fruit and vegetables a day, but I like to take a broader approach. Instead of focusing on just one day, I encourage families to aim for 20 different plant-based foods throughout the week. This increases the variety of vitamins, minerals, polyphenols, and fibre essential for a healthy gut and immune system. Plant-based foods include:
Fruits & vegetables (raw or cooked)
Nuts & seeds
Herbs & spices
Lentils, beans, and grains
Making It Easy & Stress-Free
For many families, the idea of adding more plants to their diet can feel overwhelming. That’s why I create recipes packed with hidden veg, so they’re easy to include in everyday meals. If you’re looking for inspiration, follow me on social media or reach out—I’d love to help with recipes and meal plans!
The Reality of Kids & Eating
Children have unpredictable eating habits. Some days they devour everything on their plate; other days, they barely touch a vegetable. That’s okay! By focusing on a weekly balance rather than daily perfection, you’ll reduce stress and avoid guilt. If they have a day full of treats or refuse their veg, you have the rest of the week to make up for it!
I always encourage parents to celebrate small wins and avoid putting too much pressure on mealtimes. The goal is to build lifelong healthy habits, not demand perfection.
Sneaky Veg Strategies
Some kids struggle with vegetables in their natural form, so why not introduce them in creative ways? Here are a few easy strategies:
Always have a shared veggie plate on the table for the whole family to pick from.
Grate veggies like carrots or courgette into bolognese or shepherd’s pie.
Blend vegetables into sauces and dips for extra nutrition.
My Go-To Veg-Packed Tomato Sauce
This recipe is a game-changer! Packed with a variety of vegetables and lentils, it’s perfect for all ages and can be made in bulk to freeze for busy days.
How to Use It:
⭐ Weaning Babies – A smooth, nutritious puree for dipping veggies or coating wholemeal pasta.
⭐ Toddlers – A tasty dip, pasta sauce, or pizza base spread. You can also mix it into minced beef for a hidden-veg bolognese.
⭐ Older Kids & Family Meals – Use it as a soup, pasta or pizza sauce, mix into curries, or add to a beef and bean chilli. It even pairs wonderfully with meatballs!
Sauce Ingredients
1 Leek, sliced
1 Carrot, small dice
1 Red Pepper, de-seeded, diced
1 Courgette, diced
3-4 Mushrooms, sliced
75g Cherry tomatoes, halved
70g Frozen sweetcorn
50g Frozen diced butternut squash,
170g Cauliflower florets
2-3 Garlic cloves
1tbsp Tomato puree
1x 400g Pasata
500ml vegetable stock or just water
Olive oil
Optional you can add a pinch of fresh or frozen chopped herbs (basil or oregano)
Ingredients for quesadillas: wholemeal tortilla, grated cheese of your choice, veg packed tomato sauce
Method
Start with your veg preparation, you can either do this by hand or a food processor.
Wash and trim the leeks, carrots, mushroom, cherry tomatoes and courgettes, deseed the peppers (there’s no need to peel them), then chop it all. Peel the garlic and finely chop by hand.
Put a large pan on a medium heat with 2 tablespoons of oil. Add the leek and garlic, fry for 1 minute, then add all the prepped veg.
Cook with the lid on for 25 minutes, or until the veg are soft but not coloured, stirring regularly.
Pour in the tomato passata and stock, and stir.
Simmer for 25 minutes, or until the sauce has reduced. Add any chopped herbs at the end.
Leave to cool a little, then blitz until smooth and allow to fully cool before you freeze.
For the Quesadillas, turn the oven on, set to 180oC. Grab 2 wholemeal tortillas, on one tortilla, you or your children can cut out a Spooky Halloween face 🎃.
On the second tortilla spread over 1 tbsp of the sauce and sprinkle over lots of grated cheese.
Place the Halloween tortilla face over the top, make as many as you like.
Place the Quesadillas in the oven and cook for 5-8 minutes until the cheese is melted and tortilla is a little crispy.
Serve cut up into smaller portions, enjoy!
Why not give it a try?
Every child’s journey with food is unique. Keep offering vegetables in different ways, make mealtimes enjoyable, and remember, it’s about progress, not perfection. One meal won’t make or break their diet, but consistent exposure will build healthy habits for life!
Give my hidden veg tomato sauce a try and let me know how you use it in your family meals!