Broccoli recipes to please picky eaters

Since I work in the food world, people assume my 7-year-old daughter is a great eater who consumes oysters and sushi with gusto. But she still isn’t sold on raw fish and has her picky moments just like any other kid. Like any well-meaning mom, I try to get as many fruits and vegetables into her diet, which isn’t always easy. Somehow, broccoli is one of her favorite vegetables. Since I end up cooking for her friends a lot, I’ve gotten a read on what is a “safe” vegetable to serve kids. And I find nearly every child (even the pickiest of eaters) who comes to my house loves broccoli.

I don’t know what it is about the cruciferous vegetable that kids like, but I like how filling and healthy it is. Broccoli is a genuine wonder vegetable for your body. It’s one of the healthiest vegetables out there — not to mention low in calories if you care about such things. A cup of broccoli has as much vitamin C as an orange, and it’s also high in calcium, vitamin K, fiber, potassium, iron, zinc, riboflavin and folate, to name a few. Some research has shown broccoli reduces the risk of cancer, offers protection against cell damage, and reduces blood sugar levels.

I am not above hiding broccoli in meatballs or smothering it in cheese sauce, but I’m also trying to teach my daughter an appreciation for whole foods. My five-minute pasta sauce is an excellent way to get kids to enjoy broccoli in its purest form, and it’s somehow a hit with the pickiest of kids.

Don’t be scared if you’re not the best cook. Your kid doesn’t need to be a foodie to enjoy these dishes, and you don’t need to be a professional chef. The recipes are so straightforward that you could probably make them with your kids (which I always find increases the chance that they will actually eat the food). Even if they just cut the broccoli with a child-safe knife, getting them involved in the process at an early age is beneficial for all. Encouraging kids to take ownership of the cooking process will ensure that they will eat what you serve. Even if it is as simple as letting them push the button on the blender or seasoning the food (with salt you give them in a dish), there’s no downside.

And it’s also excellent quality time. Some of the best conversations happen when you’re cooking side by side with your kid.

CONTRIBUTED BY CHRIS HUNT PHOTOGRAPHY ALL PHOTO STYLING BY JENNIFER ZYMAN / Capt Chef and author Jennifer Zyman offers broccoli recipes to please the whole family, including (from left) Cheesy Chicken Broccoli and Rice Casserole, Broccoli Pasta Sauce and Broccoli, Salmon, Chickpea and Red Onion Sheet-pan Bake.

Cheesy Chicken Broccoli and Rice Casserole can be made with white rice or brown rice.

ALL PHOTO STYLING BY JENNIFER ZYMAN / CONTRIBUTED BY CHRIS HUNT PHOTOGRAPHY Chef and author Jennifer Zyman offers broccoli recipes to please the whole family, including (from left) Cheesy Chicken Broccoli and Rice Casserole, Broccoli Pasta Sauce and Broccoli, Salmon, Chickpea and Red Onion Sheet-pan Bake.