If you love veggies (or even if you don’t) serving them on a regular basis will help your kids learn to love them too. Set the norm for veggie-eating in your home with a straightforward approach. Here are a few suggestions on ways to eat veggies everyday, and encourage your kids to do the same.
1. Carrot and celery sticks with lunch are an easy place to start. Along with peanut putter or hummus, they make a nutritious mini-meal or snack. Broccoli florets with a bit of ranch dressing work too.
2. Emphasize seasonality by making family outings to local farmers’ markets part of your routine. Some even move indoors for the winter (see sidebar). Taste your way through the stalls and let kids discover for themselves how delicious fresh produce can be. Have you tried lamb’s quarters, purslane, ramps or sorrel? Alternatively, take your kids to the supermarket and let them select vegetables that appeal to them most. While you’re there, pick up frozen vegetables to keep on hand for when you’re out of fresh ones. Frozen peas, for example, perk up a quick pasta dish.
3. Roasting is vegetable magic, especially with root veggies. Vegetable sugars caramelize, developing natural sweetness and flavor. One combination that’s a consistent hit is carrots and parsnips.
Pre-heat the oven to 400 degrees. Clean, peel and cut vegetables any way you like, ensuring consistent sizes. Toss with olive oil to coat, add salt and pepper to taste, and spread evenly on a baking sheet. Roast for about 30 minutes or until tender, turning every 10 minutes. Cooking times vary, depending on what ingredients you’re using and how you cut them. Try potatoes in circles, sticks, or crinkle cuts. Let the kids pick the shape, and teach them to safely use a sharp knife. Acorn squash sliced to show off its scalloped shape, roasted with a dash of cinnamon-sugar is delicious and Brussels sprouts, well worth the time it takes to clean and trim them, have a nutty flavor.
4. Your attitude will set the tone, so make veggies fun. In the witching hour before dinner, present a plate of refreshing cucumber rounds, crispy green beans and sweet grape tomatoes. Announce that, “hors d’oeuvres are served.” Your kids will love it.
5. On cold winter days, hot vegetable soup is a welcome comfort. Most kids love tomato soup. Sauté garlic and onions, add a can of good quality canned tomatoes, and season to taste. Add some red pepper flakes for extra zing, and puree. Using an immersion blender will make this dish even easier.
Butternut squash soup is a breeze too. Start with chunks pre-cut in bags from the market. Steam squash pieces, combine with stock, add a bit of milk or cream, spice with nutmeg and puree to a velvety consistency. Using a slow cooker for vegetable soup will welcome you home at the end of the day with a satisfying healthy meal. Here’s a trick offered by Lidia Bastianich to enhance your vegetable soup. Save the ends of cheeses such as Jarlsberg, Gouda and Manchego, and throw them in the soup pot. The melted cheese adds subtle richness.
What new ideas can you come up with to show your love of veggies this winter?
Nancy Raider is a writer, editor and content marketing strategist. A life-long health and wellness enthusiast, she teaches yoga and is an accomplished home cook.
WESTCHESTER WINTER FARMERS’ MARKETS
Luckily there are farmers’ markets that are still operating in the winter. Don’t miss the chance to grab fresh veggies at these locations.
Mamaroneck
Saturdays from Jan. 2 to April 16 9 a.m. to 1 p.m. St. Thomas Episcopal Church 168 West Boston Post Road (Corner of Mt. Pleasant Ave.) downtoearthmarkets.com
Ossining
Saturdays year-round 9 a.m. to 1 p.m. Intersection of Main and Spring Streets (Outdoors with heat lamps) downtoearthmarkets.com
Pleasantville
Saturdays through March 26 9 a.m. to 1 p.m. Pleasantville Middle School 40 Romer Avenue pleasantvillefarmersmarket.org
WESTCHESTER WINTER FARMERS’ MARKETS Luckily there are farmers’ markets that are still operating in the winter. Don’t miss the chance to grab fresh veggies at these locations.
