Pan fried broccoli with garlic and lemon
Serves: 4 as a side
Prep time: 5 mins
Cook time: 15 mins
Ingredients:
1-2 bunches tenderstem broccoli (1 will do as a side for 4), ends trimmed
1 tbsp (olive) oil
3 garlic cloves, thinly sliced
Salt & pepper, to taste
125ml water
1 lemon, quartered
½ red chilli, thinly sliced or a pinch of chilli flakes, optional
More:
Want a 5 minute simple side to add a little veg to a meal? Tenderstem broccoli is an easier green for kids, especially with garlic & lemon!
Method:
Heat the oil in a large frying pan set over medium heat until shimmering. If your broccoli stems are quite thick, sliced through them lengthways to separate into 2-3 thinner stemmed pieces. Drop the broccoli spears into the pan and fry until bright green and the tips are just starting to brown, about 4-6 mins.
Add the garlic and the salt & pepper (and sliced chilli, if using) and cook for a minute until fragrant, then add the water and cover. Cook for 2-3 mins until the broccoli is just tender but not soft, and a vibrant green colour. Serve with the lemon wedges and a pinch of chilli flakes, if using.
Engaging Kids
Kids who engage regularly with veg through veg-themed activities, such as arts and crafts, sensory experiences, growing and cooking are shown to be more likely to eat the veg they engage with. Encouraging kids to engage and play with veg is the handy first step to them developing a good relationship with veg and life-long healthy eating.
Kids in the kitchen
The eventual aim, if possible, is to get kids in the kitchen. Don’t worry, this doesn’t have to mean they are with you from start-to-end creating mess and rising stress levels! It can be as simple as giving them one small job (stirring, measuring, pouring, grating, chopping…) ideally involving veg. They can come in to do their little bit, and have fun with you for a few minutes. Getting them involved, making it playful and praising them plenty for their involvement, perhaps even serving it as dinner they “made”, makes it much more likely they will eat the food offered, not to mention teaching them important life skills. Find ideas, safety tips, videos and even a free chart in our Kids in the Kitchen section here.
Activities
While getting kids to interact with veggies for real and using their senses to explore them is best, encouraging hands off activities like arts & crafts, puzzles & games or at-home science experiments can be a great start, particularly for those who are fussier eaters or struggle with anything too sensory. Use these veg-themed activities as a stepping stone to interacting with the veg themselves. We have loads of crafty downloads here, puzzles here, and quirky science with veg here.
Sensory
Once you feel your child is ready to engage a little more, you can show them how to explore the veg you have on hand with their senses, coming up with playful silly descriptions of how a veg smells, feels, looks, sounds and perhaps even tastes. Find ideas, videos and some simple sensory education session ideas to get you started here.
Serving
The moments before food is offered can be a perfect opportunity for engagement that can help make it more likely a child will eat it! Giving children a sense of ownership in the meal can make a big difference to their feelings going into it and the pride they take in it. You know your child best, but if you aren’t sure where to start, we have some fun and simple ideas for easy roles you can give them in the serving process over here.
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