I was originally going to call this “Veggies Kids Love” but then I thought about all of the adults I know who aren’t shall we say, as open or accepting of vegetables as they could be. Kids can claim ignorance, but we adults know we need a variety of color on our plate but somehow it doesn’t always make it there!
In fact I talk to quite a few people who claim not to like this vegetable or that, and almost always the dislike goes back to childhood and a horrible memory of eating that vegetable. Well I’m here to tell you that your dear mom did her best, but she just might not have known how to bring the best out of brussel sprouts or beets. Your kids can have different memories.
Here are a few simple ways to prepare vegetables that bring out their best, most flavorful qualities. So give them another shot, even if you think you don’t like them you may change your mind.
- Roast them: Seriously, you think you don’t like a vegetable? Dice it up, coat it with olive oil, sea salt (before it goes into the oven, so the salt will stick to the olive oil), any herbs or spices you like and roast on sheet pans at 450 degrees. The outside will turn brown, and caramelize from the natural sugars in the vegetables bringing out their sweetness, and the insides will become juicy and delectable. When they come out of the oven, sprinkle a little bit of lemon juice, balsamic vinegar, or red wine vinegar over them (just a tad) to really ramp up the flavor. Yeah! (If you’re not sure how long to cook different types of vegetables, check out the nifty chart here)
- Whip up a killer sauce: It doesn’t have to be complicated; it doesn’t even have to be one you cook. In fact, vinaigrette does the trick quite nicely and can come together in a flash. Scroll to the bottom for simple vinaigrette that makes everything better, and you can vary a million different ways. Have different vinegar at your house? Use it. Want to add a dried or fresh herb? Experiment away. Toss thinly sliced raw vegetables, roasted vegetables, or crisp tender steamed vegetables with the vinaigrette and watch them disappear. Hint: A crisp tender vegetable is one that has been steamed, or boiled until it is a brighter color than the raw vegetable was, green beans, peas, and broccoli become vibrantly green, carrots become violently orange, once you see this happen – a couple of minutes is all it takes you can lock in the pretty color by dunking the hot vegetables into ice water. You can then reheat or eat them cold with your fabulous dressing. No more wimpy limp overcooked vegetables for you!
- Work them into the main dish: Sometimes people feel they have to have a separate vegetable at the table, and it stands out like a sore thumb saying – “Don’t eat that delicious steak, come over here and eat your veggies like a good boy or girl,” and of course human nature being what it is, we don’t always do it. But there’s no reason to quarantine them to the edge of your plate! Add thin slices of peppers or spinach to your pizza, load your winter soups with root vegetables (go ahead, be adventurous). Be trendy, and eat spinach or kale in your morning smoothie, or make a big breakfast casserole with roasted red peppers, mushrooms, and onions. Throw some artichokes or squash slices in your lasagna like it’s the most natural thing in the world. So you may get a few people picking around things in the beginning; they also might be surprised by how much they like it!
Basic Vinaigrette
(makes 1 cup)
1/2 c extra virgin olive oil
¼ cup red wine vinegar
1 Tbsp Dijon mustard
1 garlic clove or small shallot minced
1 tsp honey
1 tsp minced fresh oregano, or ½ tsp dried oregano
½ tsp salt
¼ tsp pepper
Whisk all ingredients together in a bowl or shake in a jar until combined. Store in the fridge. (Olive oil will make this dressing solidify a little in the fridge, quickly warm it up by letting it sit 5 minutes on the counter or run the container under warm water for 30 seconds – shake or whisk to mix back up and use.)
