Recipe Ideas for hidden veg
How many POPINS you can add in completely depends on your family. It's always best to start small and gradually build up, especially with more hesitant children. Like colours work best together, so creams, yellows and oranges in lighter coloured sauces such as bechemel, cheese and lighter curries and all of those plus green colours in darker sauces such as pesto, red sauces and darker curries, chillis and bolognese.
Pesto Pasta
Easy-peasy and always a firm family favourite, using either bought or home made pesto. It's something my 4 all reliably eat and enjoy (and believe me, meals with universal acceptance are few and far between!)
Add pesto to you pan to warm with either one or both:
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spinach and kale POPINS
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red split lentil POPINS
As a guide, in one standard jar of pesto, I'd add 3x spinach and kale POPINS and 3x red split lentils POPINS added in without fuss. That's two whole servings of vegetables!
Pasta with Tomato Sauce
Again, this is a reliable staple in our family. It's so convenient to grab a jar of tomato pasta sauce off the shelf and serve it with the children's favourite pasta shape (I've always liked bow-ties myself), topped with some cheese and a salad on the side. How about adding some protein to the sauce and some extra veg?
Just add the pasta sauce to your pan to warm. At the same time, add your POPINS from the freezer. Add one or all:
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Butternut and carrot
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Red split Lentil
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Spinach and kale (go slightly easier on this one due to the strong colour, but do add some if you can).
For an average sized jar of sauce, I'd expect to add 6-8 POPINS.
Alternatively, reach for our slow roasted Tomato and Ten Veg ready made sauce, lovingly made at home, frozen for freshness and your convenience with only wholesome ingredients you'd find at home, no additives, and nothing out of a chemistry lab. It's so versatile. Enjoy it as it is with any pasta shape, on pizzas, with meat balls or in lasagne.
Macaroni Cheese
I have 3 solutions for you here - all with happy, healthy kids as an end result.
1. USE OUR READY-TO-GO CHEESE SAUCE WITH ADDED VEG
This is home made (no nasties or 'odd' ingredients you wouldn't have in your own cupboard) with 3 added smooth veg - cauilflower, butternut and carrot. Defrost in the fridge and heat on the hob or in the microwave, add to hot cooked macaroni and serve.
2. ADD TO SHOP BOUGHT CHEESE SAUCE
Add your Butternut & Carrot POPINS and/or Split Lentil POPINS as you heat your cheese sauce. Add to the pasta and serve.
3. MAKE YOUR OWN CHEESE SAUCE
I start off by making a bechemel sauce (50g unsalted butter, 50g plain flour, 500g milk, 2 pinches of ground black pepper), then add in Butternut and Carrot POPINS and if you like, a couple of red split lentil POPINS (spinach and kale is not advisable, unless it's Halloween...) to melt once the bechemel has fully thickened, but before the cheese is added. The colour of the sauce will become a little more 'orangey' with the POPINS, add as much as your family will tolerate.
Pasta Bolognese or Chilli
These are dark brown sauces with strong flavours. You can literally go to town here! This is where you can really ramp up the vegetable and fibre levels and introduce some plants they don't usually eat (this makes all of those gut bugs very, very happy). You have 2 options here:
1. ADD POPINS TO SHOP BOUGHT SAUCE
Heat as you usually do, in the last few minutes add a selection of POPINS to warm through - as many as you can:
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Butternut and carrot
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Red split lentil
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Spinach and kale
2. USE MY READY TO GO 10 VEGETABLE TOMATO SAUCE
This is a beautiful slow-cooked tomato sauce that is literally bursting with flavour and packed with vegetables. In fact TEN (and here’s what’s in it……tomatoes, onions, celery, carrots, leeks, courgette, red peppers, yellow peppers, green peppers, lentils and olive oil and seasoning and NOTHING else). It’s deliberately pared back so that it can do in a number of directions in your kitchen. Defrost in the fridge and use either:
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To make into Bolognese, fry up 3-4 garlic cloves and a large white onion, add 500g vegetarian mince or minced beef (I use 5% fat) and brown. Now, the next step depends on how tomatoey you like your sauce and how many people you need to feed. I usually add two pouches of 10 VEGETABLE TOMATO SAUCE or one pouch and one 400g tin of chopped tomatoes. One pouch and no chopped tomatoes will give a less tomatoey / less sloppy sauce. All depends on your preference. Crumble in a stock cube (vegetable or beef), add a teaspoon of dried oregano or mixed herbs and season.
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To make into Chilli Con Carne, optionally fry 2 medium onions and 3 garlic cloves (skip this if you’d like a less textured sauce), and add one pouch of the TEN VEGETABLE…. . Add your spices (I use 1/2-1 tsp dried chilli flakes, 1 tsp ground cumin, 1 tsp ground coriander) and saute. Add 500g vege mince or beef mince (I use 5% fat), 2 tbsp tomato puree, a stock cube (vegetable or beef) and a great secret ingredient to add a touch of sweetness and depth - 1 tbsp sweet chilli sauce. Simmer for 15 minutes, then add one 400g tin of drained kidney beans and cook for a further 5 minutes. Season to taste. We serve ours with rice, a salad, a sprinkling of grated cheddar. Garlic bread on the side is always welcomed.
Lasagne / Pasta with Meat Balls / Pizza
For any of these dishes, you can either use your usual go-to sauce and add in some of the POPINS to taste
Soups (any variety)
Most weeks (apart from hot summer months), I'll do a soup for dinner one weekday evening. Our family favourites are roasted tomato, butternut and also watercress (which is one I've pinched from my Mum, and my personal fave). Essential alongside is some nice bread and butter. You can add any POPINS in good volume here.
Also, to make it more filling and long-lasting, some protein is an excellent addition, so throw in some red split lentil POPINS in the last few mins and let them melt away to nothing.
Smoothies
Smoothies offer numerous benefits by offering a convenient and tasty way to increase your family's intake of essential nutrients, vitamins and fibre. They're the perfect way to increase the diversity of your and your children's diet by adding in nutrient-rich ingredients such as spinach and kale without significantly altering the taste which can be great for more hesitant eaters.
Go easy on the green POPINS as they dramatically alter the colour of the smoothie, (unless you're making a green one, of course).
Golden Flapjack Bites
These little beauties have flax seeds and some hidden butternut and carrot (which you can't taste). They are seriously tasty and pack some nutritional power.
I really love them with my cup of tea - they are to a cup of tea what an amaretti biscuit is to a cup of coffee, perfect companions.
I don't know about your family, but when I divide up a tray of treats with my knife or spatula, I never manage to get things
even and the first thing my children do is eye the biggest piece and 'bagsy' it for after dinner.
These mini flapjacks are cooked in little individual molds, so each one is the same. What I love about this is that it means you can adjust the portion size for each child and yourself too.
For example, my younger children will get 2 in their lunchboxes, but my older children would get 3 or 4. I put them in as I make lunches at breakfast time and they defrost through the day. In fact, they're totally edible straight from the freezer, firm, but still satisfyingly chewy.
Super Seedy Porridge
This versatile seedy porridge mix is a simple way to add more fibre, plant-based protein and heart-healthy fats to your day. Made with gluten-free rolled oats, organic milled flaxseeds and chia seeds, it's naturally rich in omega-3 fatty acids, vitamins, minerals and slow-release carbohydrates to help keep you feeling fuller for longer and support steady energy throughout the morning.
Enjoy it as creamy overnight oats, warm porridge, or sprinkled over Greek yogurt with fresh fruit for a quick and nourishing breakfast. It also works well blended into smoothies or added to baking for an extra boost of goodness. However you use it, it's an easy, delicious way to make everyday meals more satisfying and nutritious.
How to Enjoy....
Porridge Base mix: (1 serving):
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40g Super Seedy Porridge
Add approx 200ml dairy or plant-based milk, more or less depending on the consistency you like and if you're adding a protein boost with Greek yoghurt, protein powder or an egg. Heat in a pan on the hob or in the microwave on full power for around 2 mins, or until hot. Stir and leave a few minutes to thicken.
Add whatever toppings you enjoy, there are some suggestions below, but literally whatever goes!
Overnight Oats Base mix (1 serving):
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40g Super Seedy Porridge
This contains plenty of fibre, healthy fats and protein, but because the flax and chia absorb a lot of liquid, you'll want about 200-220 ml milk (dairy or plant-based) per serving. Let it chill overnight (or at least 4 hours).
If you'd like to add some extra protein, then 100 g Greek yogurt with 100–120 ml milk (adjust depending on how thick you like it) is also delicious.
Another lovely creamy base is to use coconut milk. You'll need about 75 ml light coconut milk (from a carton, not the thick tinned version) and 75 ml water, 100 g Greek yogurt and ½ tsp vanilla extract (optional). If it's thicker than you'd like, stir through another splash of water or milk. If you're using tinned coconut milk, use about 30-40ml with 100-110ml water as it's much more concentrated.
Then, add some lovely flavours (some suggestions here….) and some maple syrup or honey to sweeten if you need.
Blackberry & Vanilla
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Handful of blackberries (fresh or frozen)
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½ tsp vanilla extract
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1 tbsp pumpkin seeds
A lovely balance of tart fruit and creamy oats.
Apple, Cinnamon & Raisins
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½ grated apple
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Small handful of raisins (10–15 g)
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Cinnamon
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Pinch of mixed spice
A healthier take on muesli flavours.
Mango & Coconut
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60 g mango
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1 tbsp unsweetened desiccated coconut
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Lime zest
Bright and tropical but still light.
Chocolate Banana
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1 tsp cacao powder
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Top with ½ sliced banana and a sprinkle of cinnamon
Naturally sweet and satisfying.
Chocolate Orange
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1 tsp cacao powder
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Top with orange zest, orange segments and chopped pistachios
A classic pairing of rich cacao and fresh orange with some crunchy pistachios on top.
There are some of my favourites. Maybe you have some other ideas for your Seedy Porridge Mix, please do share with me, I'd love to hear from you!
