Veges and fruit, value and vim

By JAN BILTON - The Marlborough Express

Having a tough time getting wee ones; and grown-up kids; to eat fruit and veges? Think fresh and innovative and the job's done.

Alice, my nearly-four-year-old grandchild, has an aversion to vegetables. And there are a lot of other children I know who feel exactly the same. Anything healthy is considered "yuk".

I can remember when I was young, many mothers saying, "If you don't eat your carrots, you won't be able to see in the dark."

But today there are more creative ways to introduce kids to a healthy diet.

We've turned eating veges into a bit of a game for Alice. It's one that helps her learn her numbers, too. She counts how many carrot sticks, peas and pieces of tomato on her plate. They seem to disappear more quickly when a dip of mashed avocado and lemon juice is provided. She also enjoys seeing how many different coloured fruits and vegetables she can put on one plate. Even if it is just one piece of each colour she enjoys, those healthy goodies are being consumed.

November is fruit and vegetable month and we are being encouraged by the 5+ A Day Team to focus on eating at least five servings each day to help keep our bodies healthy. A serving is the amount that will fit into the palm of your hand. This means a serving for an adult is a lot bigger than a serving for a small child.

I must admit there are a few tricks to enticing kids of all ages to eat more veges. One favourite is a vegetable pizza using flour tortillas as the base, spread with tomato paste, piled with at least four vegetables, chopped pineapple and a little cheese.

CAULI THE CALIFORNIAN WAY

4 large cauliflower florets

3 1/2 cups mascarpone or sour cream

4-5 Tbsp mixed vegetable pickle

Freshly ground pepper to taste Steam the florets until just tender. Place in a baking dish, flower-side up.

Spoon a little mascarpone or sour cream over the top. Top with a little pickle, then more mascarpone.

Place under a preheated grill until the mascarpone is lightly browned. Serves 4.

SWEET AND SOUR MAPLE VEGETABLES

Any combination of vegetables suitable for stir-frying can be used.

2 Tbsp canola oil

1 red onion, sliced

4 cloves garlic, sliced

2 each: green and yellow peppers (capsicums), seeded and sliced; tomatoes, quartered

1 cup pineapple cubes, fresh if possible

4 Tbsp each: white balsamic or wine vinegar, maple syrup

1 tsp each: cornflour, sesame oil

1 spring onion, diagonally sliced Heat the oil in a large, heavy wok or frying pan. Stir-fry the onion for two minutes. Add the garlic and peppers, stir-frying until just tender.

Add the tomatoes and pineapple and heat through. Combine the vinegar and maple syrup, stirring well. Mix in the cornflour.

Pour into the saucepan and cook, stirring, until thickened. Add the sesame oil for flavour. Serve topped with the spring onion. Serves 4-5.

CHILLI BERRY AND AVOCADO SALAD

This could also be served as a starter.

2 avocados

1 cup strawberries, sliced

3 Tbsp each: chopped mint, basil, coriander leaves

freshly ground salt and pepper to taste

1 tsp each: grated root ginger, diced chilli (or to taste)

2 cloves garlic, crushed

1 Tbsp each: lemon juice, light soy sauce

Halve, peel, stone and slice the avocados. Place in a shallow serving bowl. Top with the sliced strawberries.

Sprinkle with the herbs, salt and pepper. Combine the ginger, chilli, garlic, lemon juice and soy and drizzle over the avocado and strawberries.

Serves 4-6.

THAI-STYLE VEGETABLE SALAD

A platter of raw vegetables with hot chilli sauce – excellent served with grilled or barbecued meat.

4 red or green cabbage leaves

4 broccoli florets

8 sticks cucumber

8 spring onions

8 snow peas

2 each: carrots, courgettes, sliced

Chilli sauce: 3 cloves garlic, crushed

1 small onion, diced

2 tsp sugar

1 Tbsp each: light soy sauce, fish sauce

1/4 cup lemon juice w

1-3 fresh or canned red chillies, seeded and sliced Prepare the vegetables, cutting into creative shapes. Arrange on a platter in an attractive manner. Keep chilled.

To prepare the sauce, place all the ingredients in an electric blender and process until well combined. Pour into a small bowl and serve as a dip for the vegetables. Serves 6.

Copyright Jan Bilton