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20
Apr
Yemi's Food Stories: making healthy eating delicious and irresistible
Yemi Adelekan is a food writer and blogger who was a semi-finalist in the 2022 series of BBC TV’s Masterchef competition.
Every Saturday Yemi writes on the Stray Ferret about her love of the area’s food and shares cooking tips – please get in touch with her if you want her to review a restaurant, visit your farm, taste the produce you sell or even share a recipe.
Growing up in Nigeria, vegetables were part of every meal as most dishes were based on a core selection of tomatoes, onions, peppers, ginger, garlic, garden eggs, aubergine, peas, sweetcorn, leafy greens and chillies.
Many meals were plant based with meat or fish added; that is how most of my dishes evolve making them suitable for vegetarians with the meat or fish being an optional extra.
I didn’t grow up eating steamed vegetables, so I struggled to incorporate some vegetables into my diet until I found ways to make them delicious and more worthy of being centre stage.
I can’t say that I have been completely successful as I am yet to find a way to enjoy Brussels sprouts despite trying many recipes from roasting and frying, to adding lemon, spices, cream, cheese, bacon, pancetta, honey, or chestnuts.
Vegetables can take centre stage and tease our tastebuds whilst nourishing our bodies but convincing fussy eaters to embrace vegetables can be a challenge.
Beetroot pasta in a tomato and pepper sauce
They're also essential for a balanced diet and healthy lifestyle because they are packed with essential nutrients, vitamins, and antioxidants that support overall health and well-being.
They offer a rainbow of flavours and textures, making meals more exciting and satisfying. From crunchy bell peppers to tender spinach leaves, each vegetable brings its unique magic to the table.
Tips for winning over fussy eaters
Blend and hide
For those who are hesitant about vegetables, try blending them into sauces, soups, or smoothies. Carrots, spinach, or cauliflower can easily disappear into a tomato sauce or creamy soup, adding nutrition without altering the flavour significantly.
I replace bananas with avocado in my smoothie as it gives me a smooth and thick consistency without the overpowering smell and sweetness of banana.
Roast to perfection
Roasting vegetables caramelises their natural sugars, enhancing their sweetness and creating irresistible flavours. Try roasting broccoli, carrots, or cauliflower with olive oil, garlic, and a sprinkle of parmesan for a delightful side dish.
Cauliflower with honey and crispy chilli oil
My current favourite way to eat cauliflower is to roast them until caramelised and add home made chilli oil and a drizzle of honey in the last few minutes creating a sweet, spicy and crunchy experience. The crunch comes from the crispy garlic and ginger.
Get creative with shapes and colours
Presentation matters! Use cookie cutters to transform vegetables into fun shapes or create colourful veggie skewers. Kids (and adults) are more likely to enjoy vegetables when they look visually appealing.
A drink made using beetroots, blackberries and currants is delicious and beautiful to look at.
Beetroot, currant and blackberries cocktail
Add cheese, spices or sauce
A bit of cheese or a flavourful sauce can work wonders in making vegetables more enticing. Think creamy cheese sauce over steamed broccoli or a tangy dressing over a mixed salad.
I tolerated cauliflower until I fell in love with it after eating it at Grantley Hall's Restaurant & Bar 88; it was paired with a satay sauce and a lime gel resulting in a divine dish.
I love enhancing boiled potatoes by finishing them in finely chopped spring onions, onions, mustard seeds, salt and chilli flakes fried in a tablespoon of oil for 90 seconds.
Toss the potatoes in and coat with the seasoning. If you are not into spice, mix ground black pepper, salt, lemon juice and olive oil with chopped parsley to make a dressing for your boiled potatoes. Alternatively toss in onions sautéed with sun or semi dried tomatoes with some fresh basil.
Sweetcorn fritters in a red pepper purée with spiced potato
Involve fussy eaters in cooking
Let fussy eaters participate in meal preparation. When children have a hand in cooking, they are more likely to try new foods and develop a positive attitude towards vegetables.
Ask how they would like it; I am not a fan of raw tomatoes or peppers even though I would eat them. I swap them for the sun-dried version, or I part cook my veggies before adding them to salads.
Finally, be adventurous
For every vegetable you don’t like, there is another ten you can try. To make homemade pasta more special, add blended beetroot to the dough to get a beautiful hue and pare this with a simple pesto or red sauce garnished with fresh basil for a beautiful and elegant dish.
It’s time to experiment with flavours and spices to help us fall in love with vegetables. Let me know if you have a recipe that will make me fall in love with Brussels sprouts and I will cook it and share it in a future post.
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