Some kids are just pasta kids. I was one, and now I have three of my own. As an adult I love trying all the exotic grains I can get my hands on, but as a child it was pasta, pasta, pasta. Three times a day if allowed.

And while there’s nothing wrong with being a pasta kid, pasta-kid parents might appreciate these three ideas for getting extra veg into your everyday pasta dish.

Make Green monster sauce

Calling this green sauce 'Monster sauce' (or 'Hulk sauce' for slightly older kids) instantly increases its' little-person-appeal in our house. Cooking the veggies in the pasta water keeps the process simple, and using some of the cooking water in the sauce makes sure you don't lose all the water soluble vitamins from the veg, either.

Try the recipe here.

Add Hidden veg to your tomato sauce

If red is your colour of choice for sauce, try making your own hidden-veggie version and serving just as you would have the original version.

It's really very simple... just pop the tomato-based sauce (or tinned tomatoes / passata) into a saucepan, add in a load of veg, boil until veg are all soft then blend with a hand blender.

What veg should you use? Well, you can use any. In my experience green leafy vegetables can change the colour and leave some small green flecks. So, if your little one is a red-purist, I suggest sticking to red capsicum, cauliflower, a bit of carrot and pumpkin.

DIY pasta salad

If 'plain pasta' is the only way to go in your house, try offering a plate of toppings for them to choose from themselves. And think outside the box: finely chopped tomatoes, avocado (sliced or mashed), grated carrot/cucumber or any of your little ones favourite veg are all good choices. 

Tip: Introducing new shapes of pasta can also be a good way of encouraging children to try new things, whilst staying within their comfort zone. If you are usually always a penne family, perhaps try spirals or bow ties. It’s no different nutritionally, but will still help your little ones practice trying ‘new’ things in a safe, positive way.