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20 Kid-Friendly Veggies
20 Kid-Friendly Veggies
Cucumber Ribbon Salad
Trim the ends off a medium cucumber, then cut it in half crosswise and
peel into strips. Whisk 2 tablespoons rice vinegar, 1 tablespoon canola
oil, 1/2 teaspoon toasted sesame oil, 1/2 teaspoon honey, salt, and
pepper. Toss the dressing with the cucumber and some toasted sesame
seeds.
Tip: Ready in 15 minutes.
*All recipes make 4 to 6 servings.
Puree a 12-ounce jar of roasted red sweet peppers packed in water (drain it first) with a garlic clove. Heat puree, 1 cup low-sodium chicken broth, and 3 tablespoons tomato paste on medium until warm,
about 5 minutes. Stir in 1 tablespoon fresh basil, a smidge of honey,
salt, and pepper.
Tip: Double the recipe and freeze leftovers.
Slice 1 pound of carrots into 1/2-inch-wide sticks using a crinkle cutter. Toss
with 1 tablespoon olive oil, 1/4 teaspoon dried thyme, and 1/4 teaspoon
salt. Bake at 400 degrees F. for 15 to 20 minutes, or until soft, on a
parchment paper-lined pan.
Tip: Great for toddlers 12 months and up.
Mini Vegetable Cakes
Combine half an 8-1/2-ounce package corn-muffin mix with 1 egg white and
3 tablespoons water. Stir in 3/4 cup shredded zucchini and 1/2 cup
chopped canned beets. Drop batter by the tablespoon into 2 tablespoons
hot canola oil. Cook 2 minutes; turn and cook 1 to 2 minutes more, until
browned.
Tips: Double the recipe and freeze leftovers. Great for toddlers 12 months and up.
Mix 1/2 pound of tiny potatoes, quartered, and 1 cup small butternut squash
pieces. Toss with 2 tablespoons each balsamic vinaigrette and olive oil;
roast, uncovered, at 425 degrees F. for 15 minutes. Add red bell pepper
pieces and roast 10 minutes more, or until tender. Garnish with 1
tablespoon fresh thyme.
Cook 1/2 cup chopped onion in 1 tablespoon hot olive oil on medium for 4
minutes, or until tender. Stir in a 15-ounce can pumpkin puree, 2 cups low-sodium
chicken broth, 1 cup water, 1/4 cup peanut butter, 1/4 teaspoon curry
powder, and 1/4 teaspoon salt; heat through. Swirl plain yogurt on top
of each bowl.
Breaded Asparagus
Dip 8 ounces trimmed asparagus spears first in all-purpose flour, then
in beaten egg, and then in panko bread crumbs. Drizzle asparagus with 1
tablespoon olive oil. Bake in a single layer at 450 degrees F. for 10
minutes, or until golden. Serve with honey-mustard dip.
Use a small cookie cutter or scissors to cut a butterfly shape from firm whole wheat
bread. Brush both sides lightly with olive oil; toast for 2 minutes, or
until crisp. Divide 4 cups torn lettuce, 1 cup halved seedless grapes,
and butterfly croutons among plates. Offer dressing on the side.
Boil 1/2 pound of peeled baby carrots in lightly salted water for 5 minutes;
drain. In same pan, melt 1 tablespoon butter on medium; stir in 1
tablespoon honey and 1/2 teaspoon ground ginger. Boil 1 minute while
stirring. Fold in carrots and 1 tablespoon Italian parsley.
Tip: Ready in 15 minutes.
Place half of a 2-1/2-pound de-seeded spaghetti squash, cut side down, in a baking dish with 2 tablespoons water; cover with wax paper. Microwave on high
for 10 to 12 minutes, or until tender. Let cool slightly, then scrape
strands from squash. Toss with 1 cup pasta sauce and 3 tablespoons shredded Parmesan cheese.
Cauliflower "Popcorn"
Toss 3 cups small cauliflower florets with 2 tablespoons olive oil and
1/4 teaspoon pepper. Roast at 450 degrees F., uncovered, for about 20
minutes or until lightly browned, stirring once or twice. Sprinkle with 2
tablespoons grated Parmesan cheese.
Boil 12 ounces of brussels sprouts, trimmed and halved, in lightly salted water
for 5 minutes. Meanwhile, saute 2 slices turkey bacon in 1 tablespoon
canola oil on medium-high heat. Remove the bacon and crumble. Add cooked
brussels sprouts to the skillet; cook 2 minutes. Stir in bacon, salt,
and pepper until heated. Drizzle with 1 tablespoon red-wine vinegar
before serving.
Place 1 pound of acorn squash wedges in a covered dish with 1 tablespoon water.
Bake at 375 degrees F. for 30 minutes. Meanwhile, mix 1/4 cup
reduced-sugar apricot preserves, 1/2 teaspoon curry powder, salt, and
pepper. Spoon apricot mixture over squash and bake, uncovered, 10
minutes more, or until tender.
Tip: Double the recipe and freeze leftovers.
Bake 12 mushroom caps, with the smooth side up, at 425 degrees F. for 5 minutes.
Saute 1/2 cup chopped mushroom stems along with minced garlic in hot
olive oil on medium heat until tender. Remove from stove; stir in 1/4
cup seasoned bread crumbs, 1 chopped fresh Roma tomato, and 1/4 cup
crumbled feta cheese. Fill caps with mixture and bake for 8 to 10
minutes more.
Originally published in the January 2009 issue of Parents magazine.
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