Getting kids or teens to eat their vegetables often feels difficult. Broccoli, a bright green food, can sometimes feel tricky to cook. Everyone knows how great broccoli is for our health. It contains a lot of fiber, vitamin C, folic acid and special chemicals. This vegetable is super nutritious, just like cauliflower or cabbage. Adding broccoli to your kids’ balanced diet will do wonders for their health.
Broccoli has its own unique flavor and special texture, but getting picky kids to try it is the real challenge. Sometimes, kids resist its unique flavor or texture at first. Through clever cooking and careful presentation, you can certainly help your kids to really enjoy this healthy vegetable. The main key is to make it interesting or very familiar to kids. You can even ‘hide’ some of it in their favorite foods.
We’ve gathered a collection of easy and healthy recipes. These recipes incorporate broccoli in a way that is both delicious and often surprising. These recipes are suitable for home cooks of all skill levels. They focus on making broccoli flavorful for even young children. Get ready to turn those little greens into a successful meal. Use these practical ideas to make a truly delicious meal at mealtime.
I recommend an easy way to add broccoli to a favorite pasta dish, broccoli pasta. choosing whole wheat fusilli pasta can be a great foundation for this dish. This dish brings together broccoli and kid-friendly foods, including corn and kid-friendly baby enoki mushrooms. You can sauté these ingredients with red onions in olive oil and add them to the cooked pasta. Finish by adding herbs, salt, pepper and cheddar cheese. This makes for a texture that is both familiar and comforting. Top with toasted sesame seeds for better flavor and aesthetics.
If it’s for breakfast, serve with milk. You can also add other vegetables for a healthy twist. Adding spinach or chili peppers helps to increase its nutritional value.
Another similar pasta recipe is Broccoli buckwheat noodles, this recipe uses buckwheat noodles, which provide another grain option. This is also a perfect hot dish for breakfast or lunch. As with the pasta, saute the vegetables in olive oil. Cook the onions, broccoli pieces and baby mushrooms until tender. Season with herbs and sesame seeds. Then add the cooked soba noodles with the vegetables.
We recommend adding cheese, tofu, soy or chicken for extra protein. For extra nutrition, add more seasonal vegetables. This recipe is very simple and you can customize it to your liking.
Broccoli Pasta
Equipment
- 1 3-quart saucepan with steamer basket
- 1 Large Pot for boiling pasta
- 2 Large Bowls one for broccoli, one for tossing
- 1 Large Skillet for the sauce
- 1 Potato masher or fork for mashing broccoli
Ingredients
Main
- 1 bunch broccoli about 1 pound, trimmed and cut into large florets
- 4 tablespoons 1/2 stick unsalted butter
- Kosher salt and freshly ground pepper
- 12 ounces spaghetti
- 2 cloves garlic minced
- 2 tablespoons olive oil
- 1/2 cup grated Parmesan cheese
Instructions
- Set up a steamer basket in a 3-quart saucepan. Add enough water to come up to the bottom of the basket. Bring the water to a boil. Add the broccoli florets to the basket, cover and cook until the broccoli is soft and nearly falling apart but still holds its shape, about 15 minutes.
- Meanwhile, bring a large pot of salted water to a boil. Transfer the broccoli to a large bowl. Add 2 tablespoons butter and gently toss; season with salt and pepper, then mash.
- Cook the spaghetti according to label directions, then reserve 1 cup cooking water and drain.
- In a large skillet, cook the garlic in the remaining 2 tablespoons butter and the olive oil for 30 seconds. Add the mashed broccoli, the Parmesan and half of the reserved cooking water. Cook, stirring, until saucy. Season with salt and pepper. Toss with the spaghetti, adding more cooking water as needed.
Notes
In addition to pasta, try a sandwich version. This is a classic form of Broccoli sandwich which is very popular among kids.This recipe has an innovative way of putting broccoli in the filling. We use slices of toasted multigrain bread as the base of the sandwich. The filling includes chopped broccoli pieces and onions. It also has boiled corn and boiled mashed potatoes inside. This makes for a fuller and firmer base for the filling.
Then add mozzarella cheese, parsley, ginger-garlic paste and herb mixture. Cook the vegetable mixture before spreading. Spread the veggie mixture between slices of toasted bread and you can serve it with your own homemade hummus or a simple tomato sauce. This is a quick meal or easy snack that is easy to carry around. Swap out the potatoes for scrambled eggs for a tasty variation.
There are quite a few families who would love pancakes for breakfast, then you can refer to this Broccoli pancake recipe. It turns broccoli into a savory pancake with a delicious flavor. Pancakes are a fun form of food that kids usually really enjoy. You can toss chopped broccoli florets right into the batter. Use eggs and whole wheat or gluten free flour for the batter. Add grated Parmesan cheese or nutritional yeast. Add onion powder, garlic powder and salt. All of these things add up to a flavorful pancake base.
Then place the pancakes on an iron skillet and cook until golden brown on all sides. You can serve the pancakes with your favorite dipping sauce. The recipe says you can add more vegetables or try other flours. Trying different whole wheat flours is good for your health. Here’s a tip: Make it the same day you mix it!
Savory Broccoli Pancakes Recipe
Equipment
- 1 Food Processor or Knife For finely chopping vegetables
- 2 Mixing Bowls
- 1 Whisk or fork For combining wet and dry ingredients
- 1 Griddle or Frying Pan
- 1 Spatula
Ingredients
Main
- 1 cup broccoli florets fresh
- 1 clove garlic minced
- 1 shallot coarsely chopped
- 1 cup all-purpose flour
- 1 teaspoon baking powder
- 1/2 cup milk whole
- 1 egg
- 1 tablespoon parsley roughly chopped fresh
- 5 fresh chives
- 1/2 teaspoon salt Kosher
- 1/8 teaspoon black pepper
- Butter for griddle or pan
Instructions
- Finely chop fresh broccoli florets, minced garlic, and coarsely chopped shallot using a food processor or knife.
- Roughly chop fresh parsley and chives.
- In a medium bowl, whisk together the all-purpose flour, baking powder, kosher salt, and black pepper.
- In a separate large bowl, whisk together the whole milk and egg.
- Add the finely chopped broccoli, garlic, shallot, parsley, and chives to the wet ingredients in the large bowl and stir to combine.
- Pour the wet ingredient mixture into the bowl with the dry ingredients.
- Gently fold the ingredients together with a spatula or fork until just combined; do not overmix.
- Heat a griddle or frying pan over medium heat and add butter.
- Pour small amounts of batter onto the hot griddle to form pancakes of your desired size.
- Cook for a few minutes per side, until golden brown and cooked through, adding more butter as needed. Serve warm.
Notes
In addition to pancakes, try a quiche – Broccoli and cheese quiche.This recipe features broccoli and cheese to make it more appealing. A whole wheat crust is used as the base portion. The filling is based on steamed and chopped broccoli. Add shredded cheddar cheese, a large egg and whole milk. Finally add ground black pepper and salt. Mix all these ingredients well to make the custard base.
Then spread the mixed broccoli over the prepared crust. Bake the quiche in the oven until set. If the crust browns too quickly, cover the dish with tin foil. Perhaps serve warm with lemonade so it doesn’t get too dry.
You can also try an omelet, Broccoli omelet with toast. this one is also very quick to make and you can quietly add a variety of vegetables. This recipe adds broccoli to a simple omelet.The omelet can be served with toasted slices of bread.
Start by preparing the omelet mixture, including a large beaten egg, followed by chopped onion and thinly sliced tomatoes. Chopped broccoli can also be added along with the other ingredients. Add mixed herbs, pepper and salt to taste.
Cook the egg mixture in sesame oil until golden brown on all sides. Serve with homemade toasted garlic bread. Or wrap in a toasted tortilla for a quick meal. Add roasted pumpkin seeds and other vegetables for health benefits. This suggestion enhances its nutritional value.
The "Rachael" Omelet
Equipment
- 1 Cutting Board
- 1 Chef's knife
- 1 Small saucepan or steamer (or microwave)
- 1 Medium Bowl
- 1 Omelet pan or small skillet (approx. 8-inch)
Ingredients
Main
- 1/4 cup small broccoli florets
- 2 tablespoons clarified butter or 1 tablespoon olive oil and 1 tablespoon butter
- 1/4 cup diced Roma tomatoes
- 1/4 cup diced yellow onions
- 1/4 cup diced green pepper
- 1/4 cup diced mushrooms
- Kosher salt and freshly ground black pepper
- 3 eggs well-beaten
- 1 ounce Muenster shredded
- 1 ounce Cheddar shredded
- Whole wheat toast and fresh fruit as accompaniments
Instructions
- Steam the broccoli, either in a microwave or steamer, until tender and reserve.
- Melt the butter in an omelet pan or small skillet over medium-high heat. Add the tomatoes, onions, peppers, and mushrooms and cook, stirring frequently until the onions soften and the tomato juices evaporate, about 5 minutes. Add the broccoli to the pan and season the vegetable mixture with salt and pepper. Pour the eggs over the vegetables. Cook until the eggs begin to set 2 to 3 minutes. Sprinkle the cheeses over the omelet. Cook until the eggs are no longer runny then fold the omelet in half. Raise the heat if the omelet is not brown. Cook for another 1 to 2 minutes, if necessary, then transfer to a plate and serve with whole-wheat toast and fresh fruit.
Notes
Mac and cheese is a favorite comfort food for kids, and adding broccoli is an easy way to add a nutritional boost. This recipe mixes cooked elbow macaroni. It combines pasta with your prepared steamed broccoli florets.
Start by making a cheese sauce with shredded cheddar cheese and milk. Then use whole milk, or substitute coconut milk if you prefer. Thicken the sauce with butter and some whole wheat flour, gluten free flour can also be substituted for whole wheat flour. Now add seasonings like garlic powder and onion powder. Add red pepper flakes, black pepper and salt. Next stir the macaroni and broccoli into the thick and smooth cheese sauce. Bring the dish to a slight simmer. Serve the dish while it is still hot. You can add any other vegetables your kids like to round out the meal.
Another more common dish is a casserole dish, which serves as an all-in-one dish for the family.Broccoli casseroleThis recipe puts broccoli in a creamy baking dish. It uses chopped cooked frozen broccoli as the main dish.
A homemade cream of mushroom soup is used here to create a creamy base. Add Greek yogurt and cheddar cheese to the mixture. You can also use grated cheddar cheese if you wish. Eggs and chopped onions are also mixed in. Place the creamy mixture in a greased baking dish. Mix in the spinach, tomatoes and broccoli pieces to make the topping. Add the butter and some whole wheat bread crumbs.
Broccoli Mac and Cheese
Equipment
- 1 Baking Sheet
- 1 Parchment Paper To line the baking sheet
- 1 Large Skillet or Enameled Braiser For the one-pot mac and cheese
- 1 Tongs or Spatula For tossing broccoli and stirring pasta
Ingredients
Main
- 2 broccoli stalks 375 grams, tough stems trimmed, stems and crowns chopped into 1/2-inch pieces
- 4 tablespoons 112 grams unsalted butter, melted
- 1/2 cup 30 grams panko
- 1/2 cup 40 grams grated Parmesan
- 1 teaspoon paprika
- 1 teaspoon kosher salt
- 1/2 teaspoon garlic powder
- Freshly ground black pepper
- 3 cups whole milk
- 6 tablespoons 168 grams unsalted butter
- 2 teaspoons kosher salt
- 1/4 teaspoon freshly grated nutmeg
- 12 ounces penne
- 1/2 cup heavy cream
- 6 ounces 168 grams grated Gruyere
- 6 ounces 168 grams grated white Cheddar
- Sriracha for serving
Instructions
- Arrange an oven rack in the middle position. Preheat the oven to 450 degrees F. Line a baking sheet with parchment paper.
- For the crunchy broccoli crumbs: Put the broccoli onto the prepared baking sheet. Drizzle with the melted butter, panko, Parmesan, paprika, salt, garlic powder and black pepper. Toss well to coat the broccoli in the seasoned crumbs and spread in an even layer. Roast in the oven, tossing halfway through, until the broccoli and crumbs are very crisp and golden, 15 to 18 minutes.
- For the mac and cheese: In a large skillet or enameled braiser over medium heat, combine the milk, butter, salt, nutmeg and 2 cups water. Once the butter is melted, stir in the pasta. Bring to a boil, reduce to a simmer and cook, stirring occasionally, until the pasta is al dente, about 10 minutes. Stir in the cream, Gruyere and Cheddar until melted and smooth. Remove from the heat; the pasta will seem too saucy but will absorb the sauce and thicken up over the next few minutes.
- Top the mac and cheese with the crispy broccoli. Drizzle with sriracha and serve hot.
Notes
When cooking the pasta in the sauce, stir frequently, especially towards the end, to prevent sticking and ensure even cooking. The sauce will thicken significantly off the heat as the pasta absorbs it.
Using freshly grated cheese (Gruyere and Cheddar) will result in a smoother, more luxurious sauce compared to pre-shredded varieties which often contain anti-caking agents.
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