How to get your kids to eat broccoli
Broccoli may be one of America’s favorite vegetables, but your kids wrinkle their noses chiming “Ewwwww” everytime you serve them a side of the steamed crucifer. Packed with vitamins A and C, fiber, calcium, and other phytonutrients, broccoli is a super healthy veggie that you want your kids to eat. But how do you move them past the eschewing stage and get them into chewing the green vegetable’s florets and stalks? By serving them the following kid-friendly broccoli recipes, which feature the nutritious crucifer in interesting dishes that will keep your kids from pushing away their plates.
Broccoli and Feta Souffle
Get your kids in on the souffle-making action and let them watch how a simple egg, milk and cheese mixture tranforms into a light, puffy, fluffy meal. Since broccoli isn't the centerpoint of this dish, your kids are less likely to turn up their noses. They will also be more inclined to dig in if they helped you create such a tasty dish.
1 tablespoon unsalted butter
1 tablespoon extra-virgin olive oil
2 tablespoons all-purpose flour
1-1/4 cups milk
1 teaspoon grainy mustard
1 teaspoon Italian seasoning
Sea salt and freshly ground black pepper to taste
1/2 cup crumbled feta cheese
3 organic eggs, separated
2 organic egg whites
1-1/2 cups finely chopped broccoli florets, lightly steamed until just tender
1. Preheat oven to 375 degrees F. Coat four (10-ounce) ramekins with cooking spray and place them on a baking sheet.
2. Melt butter and oil in a large saucepan over medium-high heat. Whisk in flour and cook, continually whisking, for 1 minute or until mixture thickens and is light golden in color.
3. Add milk, mustard, and Italian seasoning and cook, whisking constantly, until thickened. Remove from heat and immediately whisk in salt and pepper, feta cheese and 3 egg yolks. Set aside.
4. Beat the 5 egg whites in a large bowl with an electric mixer on high speed until firm peaks form. Using a rubber spatula, gently fold half of the egg whites into the milk mixture. Gently fold in the remaining egg whites and broccoli just until no white streaks remain.
5. Divide souffle mixture among the prepared ramekins. Bake 20 minutes or until set and puffed. Serve immediately.
Mashed Broccoli Sweet Potatoes
Serves 4 to 6
Mashed potatoes are a fundamental family favorite. Adults find them the ultimate comfort food and kids simply love the texture and taste. Mashing broccoli and cheese into sweet potatoes will not only boost the family nutrition factor, it will turn this usually bland-colored side into a colorful kid-friendly dish.
1 pound sweet potatoes, cut into large chunks
4 cups chopped broccoli florets
3/4 cup shredded Swiss cheese
1/2 cup lowfat milk
Salt and freshly ground pepper to taste
1. Bring 1 inch of water to a boil in a large pot. Place potatoes in a steamer basket and steam, covered, for 15 minutes.
2. Top potatoes with broccoli, cover and steam for 5 to 7 minutes or until the potatoes and broccoli are tender.
3. Transfer the broccoli to a large bowl and coarsely mash with a potato masher. Add the potatoes, cheese, and milk and continue mashing to desired consistency. Season with salt and pepper and serve warm.
Your kids won't even realize they are eating broccoli when you serve this colorful crisp slaw. You can find bags of broccoli slaw (shredded broccoli stalks) in the produce aisle or you can make your own by putting broccoli stalks through the shredder on your food processor. Broccoli slaw is a stellar accompaniment to grilled kabobs and a quick-to-fix summer potluck side dish.
1 (16-ounce) bag shredded broccoli slaw
2 carrots, shredded
1/3 cup finely chopped dates
1/2 small red onion, chopped
1/4 cup plain Greek yogurt
1/4 cup light mayonnaise
3 tablespoons cider vinegar
Salt and freshly ground black pepper to taste
1. In a large bowl, toss together broccoli slaw, carrots, dates and red onion.
2. In a small bowl, whisk together yogurt, mayonnaise and vinegar.
3. Pour yogurt mixture over broccoli slaw mixture and toss well to combine. Season with salt and pepper and toss again. Refrigerate for 1 hour before serving.?