Built specifically for the situation our Fussy Eaters guide addresses head-on: a picky eater who still needs consistent, adequate nutrition to support sport and growth. Blending vegetables into a familiar, already-accepted meal — rather than insisting on a side of visible vegetables — sidesteps the food battle entirely while still getting real nutritional value in.
Ingredients
- 400g lean beef or turkey mince
- 1 tin chopped tomatoes
- 1 carrot, grated or blended
- 1 small courgette, grated or blended
- 1/2 red pepper, blended
- 1 clove garlic, crushed
- 1 tbsp olive oil
- 300g pasta of choice
Method
- Blend the carrot, courgette and pepper until smooth, or grate finely if your child accepts visible veg in small amounts.
- Heat the olive oil and brown the mince in a large pan.
- Add the garlic, blended vegetables and chopped tomatoes, and simmer for 20-25 minutes, stirring occasionally.
- Cook the pasta according to packet instructions and serve with the sauce.
Why this works for young athletes
This is a genuine "no-guilt" approach in the spirit of our Fussy Eaters guide — the goal is calories and nutrition in, not a battle over visible vegetables. The beef or turkey mince provides protein for growth and recovery, and blending the vegetables into a sauce your child already eats means the meal keeps working even on a night when patience for anything new is at zero.
Good for
Family dinners on busy training weeks, any sport, ages 6-13 — freezes well in portions, so it's ready on nights when there's no time or energy to cook from scratch.
This recipe provides general educational guidance and is not a substitute for advice from a GP or registered dietitian, particularly for a child with a diagnosed allergy or intolerance, or where eating is very restricted.