As a parents, you must be familiar with the constant battle
of getting your little ones to eat their broccoli. For reasons unbeknownst to a
broccoli lover like me, toddlers and kids seem to be born harboring a loathing
towards this extremely nutritious cruciferous vegetable. As a parent, there’s
only one thing left to do: Learn how to sneak broccoli into meals without your picky
eater finding out. If you are wondering why parents are so adamant on feeding their
kids this particular vegetable, it is because broccoli is an all-star
vegetable due to its fiber content, as well as rich reserves of vitamins A and
K needed to support vitamin D metabolism. Not to mention, Broccoli is rich in phytonutrients
which gives it its detoxifying ability. So yes, eating broccoli is kind of a
big deal, especially for infants transitioning into toddlers. Here. Let me
confide into 10 creative ways I incorporate this veggie into my kid’s meal and
make it a family favorite.
Broccoli Sweet Potato Cakes
These colorful savory cakes are quick to fix and can be made
ahead and reheated in the oven. All I do is to combine1 pound of broccoli
with 2 pounds of sweet potatoes, 1 onion and water in a large pot and let it
cook covered for about 20 minutes. Drain the vegetables and mash them together
using a vegetable masher. Season with salt, pepper, and thyme and make patties.
Heat olive oil and cook the patties for 5 to 6 minutes on each side, until crisp
and firm. Serve hot with a sour cream dip.
Broccoli Cheese Muffins
If you are looking for something a little different to
highlight broccoli, this is one of my favorite snack recipes, and trust me, your
kids will never be able to suspect any foul play.
In a medium bowl, whisk together 3/4 cup + 2
tablespoons all-purpose flour, 1/2 cup oats, 1 teaspoon baking powder
and salt until well combined. In another bowl, whisk together one egg, 1/4 cup +
2 tbsp. milk, 2 tbsp. olive oil, 1-1/2 tsp. sugar and 1 tsp. Dijon
mustard until well combined. Add 1/4 cup chopped scallions, 1/2 cup coarsely
grated reduced-fat cheese, and 1 cup finely chopped broccoli (blanched
and cooled down to room temperature) to this egg and milk mixture. Fold in the
flour mixture and mix gently. Divide the batter into 6 lined muffin cups and bake
at 400F for 18-22 minutes.
Broccoli Mac n Cheese
Stuck in a dinner rut? Who doesn’t love mac and cheese, but
do you know that mac and cheese can be made quite healthy. Whip up this nutritious,
Broccoli rich spread that your kids will absolutely love. Start by boiling 8 oz.
of elbow macaroni in salted water until al-dente. Strain, rinse, and set
aside. Blanch 2 cups of finely chopped broccoli and rinse. Add 2 tablespoons butter
and an egg yolk to a pan and stir vigorously until well-combined. Stir in 1 can
(12 oz) evaporated milk, 8 oz shredded sharp cheddar cheese and 2
teaspoons Dijon mustard. Keep stirring until the sauce has thickened to
the desired consistency and no lumps remain. Add the boiled pasta and shredded broccoli
to the sauce and toss around until well combined. Season with salt and pepper.
Broccoli tots are becoming quite a popular snack among
kids, and they are quite easy to whip up at home as well. Soft on the inside
and crispy on the outside, they are a favorite at our home. To make your own broccoli
tots, simply preheat the oven to 375F and line a baking sheet with parchment
paper. Blanch 1 cup of chopped broccoli florets and allow them to cool. Add
the partially cooked broccoli, 1 cup boiled short grain brown rice, ½
cup shredded mozzarella cheese, 1 tablespoon grated Parmesan, 2 eggs,
and ¼ cup flavored breadcrumbs to the bowl of a food
processor. Season with Italian seasoning and pepper and chop until well
combined. You can add more breadcrumbs if the batter seems runny. Shape into
tots and either shallow fry or bake for 25-27 minutes.
Easy Mashed Potatoes With Broccoli
Mashed potatoes are the ultimate comfort foods but let’s try
to take them up a notch on the health spectrum. This creamy, filling, and
flavorful recipe will be a winner at your home. Boil water in a covered pan and
boil 4 medium Yukon Gold potatoes, chopped into 1/2-inch pieces, until tender.
Add 1 large finely chopped head of broccoli and let it simmer for another 3
minutes. Make sure the vegetable don’t become over-cooked or mushy. Drain, and toss
in butter and season with salt and pepper. Mash with a potato masher until a
smooth mixture is attained. If you want to make it creamier, you can add a
little milk or broth.