Instead of throwing a multivitamin at them and hoping for the best, it may be time to get a little crafty instead. Here are some clever ways to add vitamins and minerals to mealtimes.

Blend Veggies Into Family Favorites

When it comes to sneaking nutrients into breakfast, lunch or dinner, a steamer and immersion blender are your secret weapons. Just steam the veggie of your choice, toss it in and blend it into oblivion. Your dish gets a healthy boost of vitamins— without a trace of evidence.

Try these easy-to-blend options:

• Butternut squash. This mild-tasting veggie adds important vitamins and fiber to your meals. You can blend it into spaghetti sauce, cheese sauce or any soup or stew. It will add creaminess and sweetness.

• Cauliflower. This cruciferous powerhouse is a ninja when you slip it into meals— you can’ t taste or see it.

• Carrots. Just like butternut squash, carrots add sweetness to any sauce.

• Zucchini or summer squash. You can use these along with— or instead of— butternut squash. They may be a better choice for extrapicky eaters, since they won’ t change the texture of the dish.

Feel free to swap fresh veggies for steamable frozen ones— you’ ll get the same nutrients without the hassle of setting up your steamer.

Sneak Protein Into Every Bite

Greek yogurt is a good way to boost protein intake. Like pureed vegetables, it can easily be added to any part

of a meal that is liquid. You can also add fruit to Greek yogurt and freeze it as an alternative to traditional ice cream.

Cottage cheese has also become quite popular due to its protein content. It melts down when cooking and adds a rich, cheesy flavor. Try adding it to scrambled eggs or your family’ s favorite pasta dish.

Bake Treats With Hidden Goodness

Your finicky eater may be choosy at the dinner table, but will rarely turn down a sweet treat. This is where you can swap out the oil for fruits and veggies.

Pumpkin, applesauce and mashed bananas can all be used as an alternative to oil and sometimes butter in many baking recipes. Use a 1-to-1 ratio when substituting these ingredients, but consider starting with smaller amounts, as the swap can slightly alter flavor and texture.

Making brownies? Try swapping the oil for mashed black beans. You can even substitute in some spinach— chocolate does a great job of hiding the color.

If you decide to use black beans, make sure you mash them thoroughly— if they find a whole black bean in their baked goods, you’ ll have a lot of explaining to do. You might want to throw in some extra chocolate chips for good measure.

Upgrade Breakfast With Extra Protein

Oatmeal has a surprising amount of protein( 6 grams per cooked cup), but if you’ re looking for more, whisk in 1 / 4 cup of egg whites into the pot right before it’ s done and keep stirring until they’ re cooked through. The eggs make the oatmeal light and fluffy and give an extra punch of protein to keep your fussy eater full.

Add in strawberries to make it a well-rounded meal option.

Hide the Healthy in a Smoothie

Ah, the power of the smoothie. You can add all kinds of protein and veggies to fruit smoothies, such as:

• Avocado

• Spinach

• Carrots

• Beets

• Kale

• Greek yogurt

• Nut butters

• Peanut butter

The key to making them undetectable? Swap chocolate milk for plain. Ultra-filtered milk or almond milk are great options for smoothies because they have double the protein of traditional milk and are lactose-free for those who have a sensitivity.

Comfort Food With a Secret Ingredient

If you make your family mac and cheese from scratch, adding pureed veggies to the sauce is a great way to add nutrients. However, when it comes to fussy eaters, many won’ t touch this go-to dish unless it comes out of a familiar blue box.

Our hack? Boil the boxed noodles in bone broth instead of water. Bone broth is packed with vitamins and minerals and adds protein. Throw in some extra cheese, and no one will know the difference.

DIY Nuggets With a Veggie Twist

Chicken nuggets are a great source of protein on their own, and they’ re often a saving grace for moms. But if you make your own, you can add vegetables without anyone ever knowing. All you need is a food processor.

To create do-it-yourself( DIY) nuggets, follow these simple steps:

• Use the processor to finely chop the veggies of your choice.

• Mix the veggies with ground chicken and whatever seasonings your family prefers. You can also add an egg for extra binding power.

• Shape the mixture into nuggets( you get bonus points if you can make dinosaurs or their favorite cartoon characters!)

• Roll in a mixture of breadcrumbs and panko, and pop them in the oven at 400 degrees Fahrenheit for up to 15 minutes on each side, or until they reach an internal temperature of 165 degrees Fahrenheit. It’ s important to make the nuggets roughly the same size, as this can affect cook time.

Play it Safe With Food Swaps

These tips can help boost the nutrition in your meals. However, if a family member has severe food aversions, it’ s best to consult a doctor or pediatrician to explore the safest options. Allergies or sensitivities may need to be considered.

Also, only swap ingredients with close family and friends. When preparing food for potlucks or larger gatherings, be mindful that others may have allergies you’ re unaware of. If you use unusual ingredients, consider labeling the dish with a clear ingredient list.