Easy way to get picky eaters to eat more veggies
Despite being a nutritionist, I have a very – let’s say discerning – eater in my family. At least when it comes to vegetables.
So I was happy about the cool weather today because it gave me a chance to turn all the veggies in my fridge and garden into a pot of homemade sauce.
This may look like an everyday bowl of spaghetti sauce – not much different from the kind you can buy in a jar at the store.
And sure buying it will save you time, but you’d be hard-pressed to find a prepared sauce that packs this much of a nutritional wallop.
Onion, garlic, tomatoes, fresh basil, celery, green pepper – just some basics to start – then in went the kale, zucchini, beet greens, spinach, artichokes.
With the exception of the artichokes, everything was organic, fresh from my backyard garden or from a recent trip to the farmers’ market.
When it’s done, a quick spin in the blender and my picky little one has no idea what’s in it, and doesn’t care. You won’t get any complaints as long as it tastes good and the blender doesn’t miss a big piece of unwanted texture. Or something you actually have to chew.
Easy Vegetable Sauce Recipe
Warm a tablespoon of coconut oil over low heat. Add the chopped onion. Let it cook in there for at least 10-15 minutes. About 10 minutes in, add two cloves of grated or chopped garlic and whatever spices you like, basil, oregano, Italian seasoning – whatever.
After a few more minutes, you can start adding the vegetables – and you don’t have to cut them neatly since it’ll all end up being tossed into the blender. Include a bunch of chopped fresh tomatoes (or ones stored in glass jars) and add everything else you have except for leafy greens. Season with sea salt and pepper.
Bring the heat up just till it bubbles, reduce, cover and simmer for 5 minutes. Then take the lid off, throw in all your leafy greens, mix them in, cover again and remove from heat. Let it cool and blend.
Serve with your favourite pasta. Kids in our house are partial to Rizopia’s brown rice Fantasia noodles. Or as we call them – shape noodles!
Omnivores can serve with grassfed ground beef, vegans and vegetarians can throw a can of cannellini beans in during the cooking process and whoever wants fresh, grated parmesan can have at it.
Leftover sauce can be frozen or turned into a lasagna a few days later.
If you want to test them out, Rizopia’s Fantasia noodles are available at Eat It.