Jan Bilton: Disguise veges to trick fussy kids (+recipes)

Capsicums, kumara and pesto

We're all encouraged by health professionals to enjoy more vegetables - at least five servings a day. However, several younger members of my family screw up their noses at asparagus and broccoli. The trick is to disguise veges in terrific tasting dishes that have aesthetic appeal.

A meaty spaghetti bolognese can be easily enhanced with veges such as onions, tomatoes, diced carrots, courgettes, mushrooms and peppers plus sweetcorn. You could forget the mince and just add veges to a good helping of pulped tomatoes and serve over spaghetti. Is the globe artichoke a flower or a vegetable? It can be both.

The immature bud of this relative of the thistle is considered a sensuous vegetable. To enjoy, simmer the trimmed bud in boiling water to which a little lemon juice has been added to prevent discolouration. Once cooked, the flesh at the base of the leaves can be dipped in melted garlic butter and sucked off or scraped off with your teeth.

As my family says - Yum!

The fine hair-like choke inside the bud should be discarded to allow the tender part - the heart - to be enjoyed "as is" or in salads, pasta sauces or antipasto platters.

Globe artichokes appear in late spring and should be devoured as soon after picking as possible. However, if left to grow, the artichoke can develop into a large, stunning purple-blue flower.

The five or more servings advocated for healthy eating, can include fruits. A serving is the amount that will generally fit into the palm of your hand. As a guide, half a cup of cooked vegetables (50-80g) is one serving.

One medium potato, half a cup of salad or one tomato also form one serving.

With fruit, one serving is equivalent to one banana, apple, pear or orange or two small apricots or plums, half a cup of fresh fruit salad or half a cup of stewed fruit.

RECIPES

CAPSICUMS, KUMARA & PESTO

250g orange kumara, peeled and cut into 2cm cubes
4 stalks asparagus
2 yellow or red capsicums
1 tbsp olive oil
1 cup wild rocket, chopped
3 tbsp basil pesto
Flaky sea salt and freshly ground black pepper to taste
1 medium tomato sliced
1 tbsp finely grated parmesan cheese

Preheat oven to 200C. Boil or steam kumara until just tender. Meanwhile, trim asparagus and cut into 2cm lengths. Add to kumara during the last 2 minutes of cooking.
Halve peppers lengthwise. Remove ribs and seeds. Brush with olive oil. Place on a baking paper-lined tray and bake for 2-3 minutes until slightly softened.

Combine kumara, asparagus and rocket with pesto and seasonings. Spoon into peppers. Top each with a slice of tomato. Bake for about 15 minutes.

Great garnished with small rocket or basil leaves. - Serves 2 as a light meal or 4 as an accompaniment.

POTATO GNOCCHI WITH ROASTED TOMATO SAUCE

I used the Viva variety of potato for the gnocchi.
Roasted tomato sauce: 1.5kg tomatoes, halved
4 each: garlic cloves, thyme sprigs
1 sprig rosemary
2 tbsp olive oil
Flaky sea salt and freshly ground black pepper to taste
Gnocchi: 500g floury potatoes
1 cup plain flour
1 egg, lightly beaten
1-2 tbsp olive oil

To make roasted tomato sauce, preheat oven to 180C. Place all ingredients in a large roasting pan. Roast for about 45 minutes or until tomatoes are soft and pulpy and starting to caramelise. Cool a little, then puree in a blender and pass through a sieve. Reheat when required. Makes about 2 & 1/2 cups.

Meanwhile, prepare the gnocchi. Peel and chop potatoes. Boil in salted water, until soft. Drain well and mash.

Beat flour and egg into potato in the saucepan. Mix until a soft dough forms. Add a little more flour if too soft. Knead until smooth and sticking together. This could take up to 5 minutes.

Divide dough into four. Roll out on a lightly floured bench to form long skinny sausages, about 2cm in diameter. Cut into 2cm-long pieces. The tops can be indented with a fork.
Bring a large saucepan of salted water to the boil. Gently poach gnocchi in batches until they rise to the surface.

Drain and drizzle with a little olive oil to prevent sticking. Serve topped with roasted tomato sauce.

Great finished with freshly ground black pepper, basil and parmesan. - Serves 4.

PARMESAN-STUFFED ARTICHOKES

4 medium globe artichokes
1 lemon
2 cloves garlic, diced
Salt and pepper to taste
1/2 cup each: finely grated parmesan, fresh white breadcrumbs
1/4 cup chopped parsley
3-4 tbsp extra virgin olive oil
1/2 cup white wine

Remove toughest leaves from base of each artichoke. Trim each stem to about 3cm.
Bring a large saucepan of water to the boil. Add a squeeze of lemon juice and artichokes. Simmer for 15-30 minutes depending on size and freshness. Artichokes are cooked when a leaf from the middle pulls away easily and the heart is tender when pierced with a knife.

Preheat oven to 200C. Halve artichokes lengthwise and place in an oiled baking dish.
Crush garlic and salt together to form a paste. Combine with black pepper, parmesan, breadcrumbs, parsley and a little olive oil. Spoon on top of artichoke halves and pat down. Drizzle with more olive oil. Cover with foil and bake for about 10 minutes, until hot.

To eat: enjoy the tender centre (including the inside top of the stem) then scrape off the flesh of tougher leaves with your teeth.
- Serves 4 as a starter or accompaniment.

RAW BEETROOT SALAD

300g young beetroot, peeled and shredded
1/2 small red onion, thinly sliced
1 red capsicum, seeded, diced
1 apple, peeled, cored, shredded
1/2 cup chopped parsley
1 tsp toasted cumin seeds
Grated rind and juice 1 large orange
1/2 cup toasted walnuts, chopped

Place vegetables, apple, parsley, cumin seeds and orange rind in a large bowl.
Drizzle with orange juice. Cover and refrigerate for at least 1 hour. Garnish with walnuts. Great served with plain yoghurt.
- Serves 4-6.