How to get 9 different vegetables into the picky eater in your house
Three dishes, for brekkie, lunch and dinner .. I swear it’s magic.
I’m guessing that if your picky eater (a child maybe?) hates veggies that they like pancakes, muffins, chicken sandwiches, sausage rolls, and chicken noodle soup? Yes? Great, then you’ll love this!
Take 1 large carrot, half a medium sweet potato, 1 large zucchini, 1/2 whole celery, 1 large onion, a few chunks of cabbage, a cauliflower, a large broccoli (optional) and a few small yellow squash.
How are my kids going to eat all this? I hear you ask.Trust me, It’s like magic .. (and we’re going to share it amongst the whole family).
These veggies contain an enormous amount of water soluble vitamins (B group and C vitamins) which are just fantastic for immunity coming into winter, for growth and development, for a healthy nervous system, and for energy metabolism. However when cooked these water soluble vitamins will leach out of the vegetables and into the water as they cook away all day. Around 25-40% of the vitamins of the veggies will just disappear into the water. That’s a fair bit right? Which is a problem if you throw out the water (gasp!) But perfectly OK if you are using this vitamin packed water as a chicken noodle soup (or risotto FYI). (also FYI People drink this stuff straight, but I swear it’s tastier in a noodle soup).
As it’s a slow cooker recipe on a low heat, very little of the vitamins will evaporate or be destroyed. Mmmm, ok, a soup full of vitamins for the completely unaware picky eater, this is achievable I hear you saying. This my friends, is why chicken noodle soup cooked with carrots is so good for you when you’re sick. Choc full of veggie magic. The we’re going to use the leftover veggies to puree and sneak into pancakes and muffins. totally, sneaking it in.
Take all the veggies, chop them into very large chunks with skin on. Add 3 cloves of garlic, a few chicken thighs, salt and pepper, a good chunk of ginger and 3 cups of water. Add them all to a slow cooker and set for 9 hours (all day).
Pour the liquid into a saucepan through a drainer. Set aside the chicken and veg we will get to them in a minute. Pop the saucepan on the stove and add a small amount of angel hair pasta. Voila one vitamin packed chicken noodle soup. If your picky eater will eat chicken take a small amount of the very tender chicken thigh and chop it finely and add back into the soup. That’s one dinner full of goodness.
Take the remainder of the chicken, dice and refrigerate for a lunch dish tomorrow (chicken sandwich, an omelette, smush it into sausage rolls or rissoles, anything really!). Tender slow cooked chicken, full of flavour and vitamins from the slow cooked veggies .. oh yes please. Lunch sorted.
Take the rest of the drained vegetables (which you will be able to see have shrunk a lot), and put them in a blender. This blended mix will now be a base for the most delicious sneaky veggie sauce ever – add it to oat pancakes (yes low sugar oat pancakes with added veggies .. genius!!). Freeze any leftovers and add to anything you can imagine. And your picky eater will be NONE THE WISER. Breakfast sorted.
Another FYI, this magic veg sauce is perfect to add to spaghetti bolognaise sauce, rissoles, sausage rolls, or baked muffins. lunchbox friendly vegetables they will beg for.
You see .. 3 meals – all those veggies, none of the vitamins wasted. Sneaky veggie magic !
Oat pancake recipe below, free of flour and added sugar (well maybe a drizzle of maple syrup) because I just KNOW now you’re curious .. simply add veg puree to the mix instead of some of the banana.