food-6Increase the fruit and veggie content

If you've cooked for fussy kids (or spouses!), you know that sneaking in more fruits and vegetables is an art form. Here are some ideas:

- Add extra vegetables to sauces and soups. (You can sneak some vegetables in by pureeing them, if needed.) Same goes for pizza toppings, salads and grilled sandwiches.

- Add extra fruit -- dried or fresh -- when baking or making a salad. (Like raisins or cranberries in oatmeal cookies, or apple slices in your salad.)

- Use tortilla wraps or pitas instead of making sandwiches (there's more room for vegetables).

- Offer salsa, chutneys, hummus, or bean-based dips as toppings, spreads and sandwich fillings instead of sour cream or cream cheese.

- Skip the syrup and use fruit puree to top yoghurt, pancakes or ice cream.

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Elizabeth Rogers