Raw vegetables, in their natural state, unadulterated by any form of cooking process, get to retain whatever vitamins, enzymes, minerals, and phytonutrients they contain. Moreover, if you want to make sure whatever it is you’re about to consume is free of cholesterol, transfats, processed sugars, and preservatives then doubling raw vegetables into your diet isn’t a bad idea. Nevertheless, most children (and some adults) just don’t have the palate for eating “whole foods”, so a bit of creative—and arguably sneaky—preparation is necessary to get them to reap the benefits of chowing down veggies.
Cooked organic produce leaves it with as low as 20% of its nutritional value, but it’s more than enough to keep your growing tots healthy. Getting your carnivorous friends or family to occasionally eat inconspicuous veggies also deserves a pat on the back.
While we may not have the exact nutritional figures, making a soups to risottos made from a highly versatile vegetable broth are bound to pass daily nutrient intake requirements. Heat a tablespoon of extra virgin olive oil in a pan, then fry a large onion on it with the skin on, two celery stalks with leaves intact, a bunch of green onions, eight minced garlic gloves, eight sprigs of fresh parsley, six sprigs of fresh thyme, with two bay leaves and some salt and pepper. Boil just under two liters of distilled water after all the preceding ingredients have been sautéed, and leave simmering for half an hour. Your stock is the resulting liquid that’s been strained. Feel free to add potatoes, mushrooms, cobs of corn, and many other ingredients depending on its eventual usage.
On the other hand, if you haven’t got time to prepare a broth, we found that broccoli and kale are eaten indiscriminately when added to pastas. For some reason celery gets eaten raw more than any other vegetable we’ve listed, but only if there’s a suitable enticing dip accompanying them. Meanwhile, Brussels sprouts can be baked in a hot over after being lightly tossed in olive oil to make “chips”. The aforementioned kale can also be cooked as chips, which can be done by roasting them in a low-heat oven until crispy—dry them thoroughly prior to roasting to avoid turning them limp.