Healthy Fare for Kids

Our Recipes


Steamed Vegetables


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On a typical time-starved night at my house, steaming is the main way I prepare my vegetables, mostly because it’s quick and holds the flavors and nutrients of the vegetables to perfection. The two things you have to watch out for when steaming are: not to overcook, not to let the water in the bottom of the pan evaporate and watch for that darn steam! Ouch!

I like to steam carrots, zucchini, green beans, broccoli, cauliflower, spinach and so many more. Here’s what to do:

  1. Use organic locally grown vegetables or those purchased at a local farm stand
  2. Rinse the vegetables thoroughly and cut into desired uniform sizes
  3. Place a steamer basket (I use a metal one) inside a saucepan that’s large enough to hold the basket. Add water to the pan up to the bottom of the steamer basket.
  4. Add vegetables to basket then cover pan with lid. Turn heat on medium.
  5. After a few minutes (especially with zucchini for they only need a few minutes to cook), pierce vegetables with a fork to assess doneness. Once to your liking, drain vegetables and serve with small amount of salt or other favorite toppings.

Healthy Fare for Kids Serving

1 cup of fruits or vegetables with every meal prepared by using methods other than deep-frying, like eating them fresh, sautéing, roasting, steaming, etc with healthy oils like olive, flaxseed, canola and grape seed oil.

Equipment Needed

sauce pan

steamer basket



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