Hidden vegetable sauce 

I never thought I’d have to do this. My kids would be good eaters, or that was the plan at least. I would always be positive at mealtimes so they developed a healthy relationship with food. I would follow the much talked about baby led weaning route. Refined sugar would be moderated but not banned. I would never ever say the words ‘if you eat one more spoonful of dinner you can have ice cream for pudding…..or extra TV time….or a trip to the moon!’ But lo and behold here I am. I’ve come to accept that sometimes kids are just plain fussy when it comes to food. So this weekend when we decided to make pizza for dinner, I pre-planned a little and made a homemade tomato base sauce with courgettes, carrots and peppers in. And the kids had no idea! I’m hoping, as with everything child related, this anti-veg stuff is just a phase but it always helps to know I’m one step ahead of my little munchkins!

This recipe is great for batch cooking and freezing in ready to use portions. Spread it on pizza, stir it in pasta or pour it on chicken or fish and bake it. And don’t just save it for the kids. It’s a perfect way to get that elusive 10 a day we hear so much about!

Note: apologies for the picture. The kids topped the pizza!

Hidden vegetable sauce

Hidden Veg Pizza Sauce


  • 1/2 onion – diced
  • 1 clove garlic – crushed or finely chopped
  • 1/3 courgette – cut into small pieces
  • 1 small carrot – cut into small pieces
  • 1/3 pepper (any colour but yellow and red work well) – cut into small pieces
  • small tin of chopped tomatoes (227g)
  • approx. 100 ml water or stock
  • herbs (e.g. basil, oregano) – fresh, frozen or dried


  • Soften the onions and garlic in some oil
  • Add the chopped vegetables and fry for a few minutes
  • Add the tomatoes and stir well
  • Add the water/stock and herbs and mix. Bring to the boil and simmer for approximately 20 mins
  • Whizz through a blender to make it smooth. Add more water if the sauce gets too thick/dry

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