As I researched ways to make vegetables more appealng to kds, one of the answers that came up over and over agan was to roast your vegetables. Curous, I decded to gve roasted broccol a try and the results were mraculous! Not only dd I thnk t tasted tremendous, but my pcky son guzzled them down.
But why would a kd turn hs nose up at crunchy steamed or sauteed broccol but nhale roasted broccol? I wanted to learn more.
Roasted Vegetables: A Entry Pont for Pcky Eaters
To understand why kds tend to prefer roasted vegetables to other vegetables we have to start wth a lesson on evoluton. If you have ever spent tme wth kds you lkely notced that they tend to prefer sweet foods to sour or btter foods. Whle we may thnk that ths s due to the Western det or our falures as parents, t s actually what kds’ bodes have been pre-programmed to prefer.
Scentsts have two theores as to why ths s true. One theory s that kds are bologcally programmed to seek out energy-rch (read: sweet) foods because those are the foods that helped them to grow and survve, especally durng tmes when food was scarce.
Another s that ths genetc programmng s a protectve mechansm desgned to keep chldren away from toxc berres and plants that tend to have btter or sour flavor profles. That’s rght, the preference for sweet was desgned to keep them safe.
Ths means that when feedng a kd (or adult!) who s dubous about eatng hs/her vegetables, optng for the sweetest preparaton (roastng them) may prove worthwhle.
What Vegetables Can You Roast?
Wth the excepton of leafy green vegetables lke spnach, you can roast pretty much any vegetable wth success. (Quck note: the excepton to the leafy green vegetable rule s obvously kale chps, but because kale s more delcate, some of the rules of roastng vegetables I lay out below don’t apply. Please check out my kale chp recpe for the best way to prepare ths other kd favorte.)
Some of my favorte roastng vegetables nclude:
When done rght, roastng any of these vegetables makes them perfectly crsp on the outsde, tender on the nsde, and a lttle bt sweet from the caramelzaton n the oven. It’s the best way to get your famly to eat – and love – ther vegetables.
Spces and Flavors to Add to Your Roast Vegetables
Whle usng just a lttle bt of ol and salt s a delcous and successful way to roast your vegetables, there are optonal add-ns that can make your roasted vegetables even more specal. Here are some of my favorte spces and flavors to add to my roasted vegetables:
Before roastng:
After roastng:
How to Eat Roasted Vegetables
Whle most of the tme you wll lkely enjoy roasted vegetables just as they are, there are many other wonderful ways you can ncorporate them nto your meals. Here are some of the ways that my famly loves to enjoy roasted vegetables.
As a component n salads
Add roasted vegetables to green salads, gran salads, and pasta salads for a fantastc flavor boost.
Added to egg dshes
Str leftover roasted vegetables nto your next batch of scrambled eggs, ncorporate them nto omelets, or add them to frttatas.
As an ngredent on buld-a-meal nghts
If your famly loves buld-a-meal nghts, such as bean-and-rce-bowls or tacos, consder addng roasted vegetables as an opton. Ths s an especally good use of leftover roasted vegetables from a prevous dnner.
Added to burrtos and chmchangas
Ths s probably my favorte way to use up leftover roasted vegetables. I roll them nto breakfast and dnner burrtos and chmchangas any chance I get. My kds never complan and I feel good about the extra dose of vegges they are gettng wthout even thnkng about t.
How to Roast Vegetables: 7 Secrets to Makng Perfect Roasted Vegetables
Enjoy them mmedately or let the roasted vegetables cool and refrgerate them for up to 3 days.
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Lookng for more cookng nspraton, check out The Scramble’s famly-frendly meal plans to see just how smple gettng dnner on the table can be!
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