Getting Kids to Eat Vegetables: Sautéing and Roasting

Vegetables are the most commonly abused food group.  Most kids don’t like them; many adults don’t like them.  In fact, the US government is so concerned that Americans aren’t getting enough of them that they spend millions on ads telling us we need to eat more veggies.  But does the fault lie with vegetables themselves?  Are they inherently destined to be tolerated simply because they are good for us?  Absolutely not!

I can see a few reasons why vegetables do not occupy the exalted position they deserve.  1)  Mass produced produce must be picked before its peak in order to ensure “freshness” by the time it reaches the consumer.  2)  Many Americans do not realize the full flavor potential of vegetables and therefore do not know how to unlock those flavors in preparation.

I used to teach an after-school cooking class for fourth through seventh graders.  I did an entire class about vegetable cookery.  Using broccoli and carrots, we explored six different ways to cook vegetables:  boiling, boiling/steaming, steaming, microwaving, roasting, and sautéing.  The kids tasted each one and analyzed how each cooking method affected taste and texture.

The preferred method of preparation was sautéing followed closely by roasting.  The kids’ least favorite vegetables were those that were boiled or microwaved.  After sampling all the different types, they kept returning for more sautéed and roasted broccoli and carrots and eventually finished it all off!!

After class one of the moms came to the kitchen to pick up her daughter.  I told her that we had tested various methods of cooking vegetables.  Holding her bowl full of broccoli and carrots, the daughter chimed in and said, “From now on I’m cooking all the vegetables at home.”

Not only does sautéing and roasting develop the delicious flavors of vegetables, but these are also the most nutritious cooking methods.  Any time vegetables are cooked in liquid, vitamins and minerals are lost in the cooking liquid.  Therefore, boiling is the least nutritious way to cook vegetables.  Of the methods using liquid, steaming is the most nutritious.  Since roasting and sautéing don’t use liquid, there is minimal loss of vitamins and minerals.

These two methods of preparation do require oil.  But that is not a bad thing.  Your body actually needs some sort of fat to help it absorb the fat-soluble vitamins in the vegetables.  Olive oil is a good choice because it is a healthy oil and contributes great flavor.

Sautéed Vegetables

Vegetables, cut to consistent-sized pieces (e.g. carrots, broccoli, cauliflower, zucchini, green beans, bell peppers, onions, Brussels sprouts)

Olive oil

Salt

Garlic, minced (optional)

Heat oil in skillet over medium-high heat.  Add vegetables, sprinkle with salt, and toss to coat.  Sauté until desired tenderness (10-20 minutes), stirring frequently.  If using garlic, add it a couple minutes before vegetables are done.  Note:  cooking time varies greatly depending on stove, pan, type and size of vegetables.

Roasted Vegetables

Vegetables, cut to consistent-sized pieces (e.g. carrots, broccoli, cauliflower, zucchini, green beans, bell peppers, onions, Brussels sprouts)

Olive oil

Salt

Preheat oven to 350°.  Place vegetables in roasting pan.  Drizzle with olive oil and sprinkle with salt.  Toss to coat.  Roast in oven until desired tenderness (30-60 minutes), stirring occasionally.  Note:  roasting time varies greatly depending on oven and type and size of vegetables.