Healthy Foods Your Kids Will Love – Great Vegetable Ideas

Oven Roasted Vegetables

Roasted vegetables make wonderful side dishes and are easy to make in the oven or on the outdoor barbecue. This easy recipe can be done quickly and without much effort.

Makes 4 servings

Ingredients:
4 cups of mixed vegetables (suggested combinations below), washed and cut into same-size pieces
• Yellow or green zucchini
• Green, yellow or red bell peppers
• Green beans, asparagus or eggplant
• Mushrooms and onions, cut in quarters
2 teaspoons olive oil
2 teaspoons balsamic or other good red-wine vinegar
1/2 teaspoon dried herbs (see below for suggestions)
1/2 teaspoon salt

Heat oven to 350 degrees. Toss all ingredients together in a large bowl. Arrange in a single layer on a cookie sheet. Roast, stirring once or twice, until all vegetables are tender. Cooking time varies from 10 minutes for soft vegetables, like asparagus, to 20 minutes or more for onions and other dense vegetables.

Suggested herb combinations:
Thyme and garlic for “Provencal” style
Oregano and rosemary for “Italian” style
Sage with poultry dishes
Sesame oil, garlic and chopped cilantro for Asian dishes
Curry powder, coriander, turmeric and paprika for East Indian dishes

Glazed Carrots

A butter and sugar reduction gives carrots a candy-like glaze. In this lighter version, orange juice is used in place of the glaze and cornstarch serves as thickener, instead of the traditional reduction of chicken stock and butter.

Makes 4 servings

Ingredients:
2 cups carrots, peeled and sliced on the bias in 1/4-inch slices
3 tbsp. orange juice
1 tbsp. honey
1 tsp. cornstarch
1/2 tsp. salt
1/2 tsp. freshly ground black pepper

Cook or steam carrots until slightly crunchy. Set carrots aside. In a sauté pan, add honey and two tablespoons of orange juice. Heat. Add carrots to the pan until heated through. In a small bowl, dissolve cornstarch in the remaining orange juice. Add this mixture to the pan and bring to boil until the sauce reaches the desired thickness.

Mashed Potatoes

This is a lighter version of a popular all-time classic. There’s no need to take away its great taste and texture. Simply substitute evaporated low fat milk for cream and reduce the amount of butter by half. Serve and enjoy.

Makes 6 servings

Ingredients:
2 pounds yellow potatoes, peeled, cut in chunks
1/2 cup evaporated milk, low fat, scalded
1 tbsp. unsalted butter
Salt and pepper to taste

Place potatoes in a large pot and cover with water. Bring to boil. Lower heat and simmer until tender, about 20 minutes. Drain. Use a potato masher to work in milk and butter. Add salt and pepper to taste.

Coleslaw

Coleslaw is a great side dish for all sorts of delicious foods, such as barbecued hot dogs, steaks or chicken breasts. Unfortunately, traditional coleslaw (the one you buy ready-made at the deli counter) is rich in real mayonnaise and creamy salad dressings, both of which you want to cut back on whenever possible. Here is a healthier alternative made from scratch and using light mayonnaise and nonfat sour cream.

Makes 6 servings

Ingredients:
1/2 large green cabbage, finely shredded (about 4 cups)
3/4 tsp. salt
1/8 tsp. pepper
1/2 cup sour cream, nonfat
1/4 cup mayonnaise, low fat
2 tsp. sugar
1/2 tbsp. curry powder (optional)
1/2 tbsp. cider vinegar
1 small red onion, finely chopped (about 1/2 cup)
1/2 cup currants, soaked in hot water for 10 minutes
1 large red apple, peeled, finely chopped (about 1 cup)

Place cabbage in a large colander over a steel bowl. Add salt and pepper. Cover and refrigerate for several hours. Rinse cabbage and spin dry in a lettuce spinner. Whisk together sour cream, mayonnaise, sugar, curry powder, vinegar and salt and pepper to taste. Boil water in a pot. Drop in onion for 15 seconds, rinse under cold water and shake off excess water. Chop finely. Drain currants. In a bowl, toss all ingredients together and coat well. Cover and chill for one hour.

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