The sharp flavor of asparagus or spinach can be hard for your little one to stomach. At the same time, you know of all the great phytochemicals and nutrients vegetables provide. To bridge the gap between good nutrition and flavor, experiment with your preparation method to find one that everyone can enjoy!

Vegetables 3 Ways

The sharp flavor of asparagus or spinach can be hard for your little one to stomach. At the same time, you know of all the great phytochemicals and nutrients vegetables provide. To bridge the gap between good nutrition and flavor, experiment with your preparation method to find one that everyone can enjoy!

Boiling:

For boiling the general guideline is about one cup of liquid for four servings. Rather than dumping out the “colored” liquid that’s left in the pan, use it in soups, sauces, or cooled and added to juices.  This is where a lot of the nutrients end up.

Bring your liquid to a full boil, add prepared vegetables, and cover until a full boil is reached again. Then, reduce heat and complete cooking to desired consistency at a gentle boil. In both a rapid and gentle boil the overall temperature will be the same. Watch vegetables carefully to avoid over cooking.

Panning:

This method uses very little water or just the steam formed by the vegetable’s own juices. Cut and prepare vegetable by shredding or chopping into small pieces and place in a heavy pan coated lightly with oil. Use a tight fitting lid to hold in steam and cook until tender-crisp.  Sometimes a small dash of salt helps to release the vegetable’s natural juices.

Microwave:

In a glass container with a glass lid, place fresh or frozen veggies with 1 to 2 tablespoons water or broth (just enough to create steam). Microwave on high for 3 minutes before checking tenderness. If desired, place back into microwave and cook longer depending on preferred texture.

The microwave can be a great way to prepare vegetables quickly when time is limited. Just remember to always use glass containers and never old plates, plastic, or Tupperware that is not BPA free.