Broccoli
Broccoli is a wonderful vegetable for cooking quick meals. The ease of cooking the vegetable along with its numerous health benefits makes it a “must eat” vegetable for a child. Broccoli belongs to a family of cruciferous vegetables, meaning flowering plants with four petals. Broccoli is very rich in Vitamins A, C and K as well as phytochemichals and minerals.
Asparagus
Asparagus is a spring vegetable, known for its high content of the amino acid asparagine. Asparagus has a bold flavor that can be hit or miss with kids. Its crunchy texture, if cooked properly, has a good mouth feel. It’s an easy vegetable to prep, taking only a few minutes.
Frozen Vegetables
If vegetable prep time is an issue, this is a wonderful alternative to a busy parent. Carrots, Peas, Lima beans, Green beans, Corn make up this medley. These vegetables maintain their freshness and don’t suffer from loss of texture when frozen. It’s worth trying this combination with fresh vegetables even if it takes more work.
Cauliflower
Cauliflower belongs to the same family of vegetables such as Broccoli, Brussels sprouts and Collard greens. It’s hard to believe that these vegetables are related as their tastes cannot be more different. Most notably, the most common variety is white in color which means it is missing chlorophyll as it is covered by leaves that contain chlorophyll. It can be cooked with a variety of vegetables. In this show, Cauliflower was cooked with green peas. A healthy consumption of Cauliflower can help fight cancer as it contains cancer fighting compounds.
Spinach
Ahh, Spinach. A certain cartoon character’s favorite food of choice to build strength. But he ate it out of a can. Obviously he wasn’t too concerned about freshness and taste. Fresh Spinach is a flexible vegetable in that it can easily be used in a salad or cooked. Most people have trouble cooking spinach and have it taste appetizing. Spinach is very high in antioxidants, minerals and vitamins and should be a common vegetable consumed on a weekly basis.
Lentils, Pulses, Legumes (Garbanzo Beans)
Think lentils, think Iron, proteins and fiber. Lentils come in many colors and varieties and provide a great way to flavor a dish, specifically when combined with other vegetables. The word “hearty” comes to mind when it comes to lentils satisfying a palate. They go especially well with soups.
Grains: Rice, Wheat & Cream of Wheat
When it comes to rice, the dishes are endless. Kids seem to like rice. Combining vegetables with rice is a big bonus for parents. Overcooking rice is an unforgettable experience causing it to be Sticky and unpalatable. We will offer you a simple way of cooking rice consistently and avoid the “sticky” syndrome. Rice is rich in nutrients but must be combined with lentils and vegetables to provide a total nutritional package. Each variety of rice has a purpose, in the show we used was a long grain variety called Basmati rice. It is the most fragrant of rice varieties and has a favorable glycemic index as compared to other rice varieties.
Brussel Sprouts
If you thought they looked like a miniature cabbage, it’s because Brussels sprouts are closely related to the same variety. It is a challenge to cook them as overcooking releases unpleasant odors and ruins the texture. Children, being extremely sensitive to smell and taste have a difficult time eating improperly cooked Brussels sprouts. A good source of dietary fiber, vitamins and minerals makes for a compelling case to include them in your family’s weekly meal plan.
Cucumber
Most commonly eaten as a pickle, cucumbers can be cooked with many different types of ingredients. Cucumbers, being related to watermelons and squash have a high water content. They are also high in fiber and are a good source of vitamin C and Minerals.
Tomato (is it a vegetable, or fruit, or both?)
Best part of summer is to eat a freshly grown Tomato. Tomatos are very useful in flavoring vegetable dishes. Their sweetness and Tartness add to a balanced flavor. Antioxidants such as Lycopene in tomatoes have anticancer properties.
Beet Root
Bold color and sugar content alone should be appealing to children when it comes to beets. Numerous scientific studies allude to healthful benefits of beet consumption. We recommend eating beets because they taste great.
Carrots
Carrots are one of the easiest vegetables to grow in your yard or a pot. Rich in Vitamin A and fiber, carrots are a versatile vegetable when served raw or cooked.
Sweet Potato (Yam)
Considered to contain some of the highest nutritional values among vegetables, Sweet Potato should be included in the menu at least once a month. There are many ways to cook it and we will explore this vegetable more in depth in the future.
