Broccoli and Cauliflower Recipes Even Kids Will Love
If you're having trouble getting the kids to eat broccoli and cauliflower, we have a few tips, ideas, and recipes to get them to eat their vegetables.
It's no secret that broccoli and cauliflower are good for you. What's even less of a mystery is that it's tough to get kids (even some adults) to eat broccoli and cauliflower. The true secret lies in how to make it tasty enough for the family to not only eat these brassica vegetables, but to also enjoy them. We demystify cruciferous cooking at Yummly through thousands of tasty recipes — and we don't even have to get sneaky! But before we get to the good stuff, here are a few tips for making your cauliflower and broccoli otherworldy.
One of the problems with broccoli is that it's easy to overcook and once it's too cooked, there's little you can do to correct it. This is the problem with serving broccoli on the side with nothing else. To avoid brown, mushy broccoli to serve by itself, there are a few things you can do:
Stir-Fry: With stir-fry, you're cooking vegetables over high heat and stirring very quickly so it spends little time sitting directly on the pan. So long as you serve the broccoli immediately, it can maintain its bright green color and crunch.
Roast: Drizzled with a little olive oil and roasted on a baking sheet for about ten minutes at 400 degrees Fahrenheit yields cooked broccoli that is nearly perfect without having to slather it in a cheddar cheese sauce. As is, roasted broccoli is a low-carb, low-calorie, gluten-free side dish that anyone will enjoy (but it may take a few tastings).
Blanch And Shock: Blanching and shocking is a method that's good for serving broccoli cold — it's an alternative to crudite, which can be dry and unappealing. "Blanching" just means boiling the broccoli for a few seconds. "Shocking" means plunging it into ice water. They have to be done in quick succession to avoid overcooking. This method is also good if you want to add broccoli to pasta dishes like chicken alfredo — toss the broccoli in the pasta and sprinkle it with Pecorino Romano just before serving and you have perfectly cooked broccoli mingled with pasta for a well-balanced meal.
Cauliflower has gotten a lot of love in the last few years and because it's mild in flavor, it goes with a lot of different dishes and can be seamlessly mixed in with foods. That said, here are a few tips for serving it solo:
Roast: Like broccoli, roasting it at 400 degrees Fahrenheit with olive oil for ten minutes brings out the best of this veggie and there isn't too much risk of overcooking it.
Rice: "Riced" cauliflower can be found packaged at the grocery store, but it's easy to do at home if you have a food processor. Just put the cauliflower florets in the bowl and pulse until you have what looks like rice. Top it with melted butter and you have a suitable substitute for rice.
Mash: Potatoes are not the healthiest of vegetables, but if your family likes mashed potatoes, cauliflower is a much healthier alternative. The method is the same, but you don't have to worry about overmixing it, just make sure that cooked until it's soft.
Now that you know how to serve broccoli and cauliflower on the side, here are recipes that work them into meals.
Cheesy Roasted Cauliflower Mushroom Stromboli
What's not to love about gooey cheese, delicious pizza crust, tender chicken and roasted broccoli? We doubt you'll have leftovers.
Baked Potatoes with Broccoli and Cheese
Make the potatoes ahead of time, then throw in the fillings, top with cheese, and bake for 10 minutes. You have a colorful, delicious side dish in no time!
Cauliflower Mac and Cheese
What child doesn't love macaroni and cheese? It's a family favorite, and this recipe infuses a classic dish with nutrient-packed cauliflower. Add a little black pepper for some heat. It works as a main dish or served as a side.
Broccoli Cauliflower Casserole
Get both of these awesome veggies into one dish everyone will love! Cream cheese, bread crumbs, and parmesan cheese bring all the flavors together that will simply melt in your mouth. Top with a little sea salt for added flavor.
Roasted Garlic Parmesan Cauliflower
Butter, garlic, parmesan cheese, and roasted cauliflower. Need we say more? We're already hungry. This veggie dish is anything but boring.
Creamy Pesto Pasta With Chicken & Broccoli
This pasta recipe makes an excellent one-pot meal. Pesto, cream cheese, chicken, and bow tie pasta creates a flavor combination that everyone in the family will enjoy.
Cauliflower and Broccoli Tots
This recipe is a great alternative to tater tots with the benefits of broccoli, cauliflower, whole wheat breadcrumbs, and egg. Top with sharp cheddar and you have a well-balanced snack!
If you can't get enough broccoli and cauliflower, there are many more ways to get them on the table. Here are some more recipes to try on Yummly: