4 ways to prepare vegetables for picky eaters

If you're cooking for a family who doesn't seem to like vegetables, the problem could be a simple matter of preparation. Try one or all of these four methods for getting veggies back in your family's good graces.

• One good strategy is to put a plate of raw veggies on the table at every meal
• Consider serving them with a healthy dressing for dipping. Most of us can't resist a bite of carrot, celery, cucumber, or tomato

• It's a common error to overcook vegetables, making them mushy and bland
• Instead, try lightly steaming vegetables such as cauliflower so they're appealingly hot but still have a gratifying crunch
• Add some nice flavourings — a drizzle of olive oil or sesame oil, some sliced walnuts, a squeeze of lemon, a few grinds of fresh pepper, a little soy sauce — and your family will be pleasantly surprised

• Roasting works especially well on Brussels sprouts, broccoli, sweet potato wedges, asparagus, and carrots
• Toss lightly in olive oil, salt and pepper, and roast in a 230°C (450°F) oven, turning once, until lightly browned and tender

Maybe your family would be more open to veggies if they were incorporated into casseroles or stir-fries rather than as a side dish.

You can also sneak them in:

• try a layer of spinach in lasagna
• add 250 grams (one cup) of diced carrots in tomato sauce
• put extra veggies in soup
• combine sautéed mushrooms and onions in eggs
• add cucumber or red pepper to a sandwich or wrap

Don't assume that past dislikes are set in stone: Tastes change with age, and you may be surprised to find that family members will now eat foods they once wouldn't touch. What's more, studies find that exposing people to a food more frequently makes them likelier to accept it. So keep trying!

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