Love Veggies

Provided by Prevention

15 Ways to make broccoli, cabbage, and parsnips as delicious as chocolate (well, almost)

It may be Mother Nature's cruelest abuse of power: The very chemicals that make vegetables so good for us-phytonutrients that promote health in so many ways-are the same ones that cause us to shudder at the sight of steamed greens.

And while Americans have certainly gotten the message that increasing vegetable consumption is critical (in surveys, when people are asked to name a healthy food, broccoli comes in first), that doesn't mean we're happy about it. In fact, as many as 30% of Americans-known to food experts as supertasters-are extrasensitive to the bitter taste of the chemicals in these vegetables. (See "Are You a Supertaster?" on p. 168.)

For some people, it isn't the taste but the lack thereof that makes them turn up their noses at vegetables. Many vegetables pack a lot less flavor than they could, points out Tristan Millar, director of marketing and business development for Frieda's, the specialty produce marketer in Los Angeles best known for introducing the kiwi. "American growers have focused on varieties that ship well and spoil slowly, and there's been so little emphasis on taste."

But with a little extra information, you can conquer vegetable resistance. Here are 15 ways to turn the vegetables you loathe into foods you may even crave:

Eat the babies

In some vegetables, flavors intensify as the plant matures, which is why the so-called baby versions have wider taste appeal. Experiment with baby artichokes, turnips, squashes, and carrots (the small ones sold in bunches, with greens still attached-not those sold in plastic bags, which are simply regular carrots, trimmed down). You can find them at larger supermarkets, specialty grocers, and farmers' markets; some, such as younger brussels sprouts, can even be bought frozen. Not only do many people find baby vegetables more flavorful and less bitter, but they prefer the texture too: Younger vegetables are more tender and require less cooking, says Barbara Klein, PhD, a nutritionist at the University of Illinois at Urbana-Champaign. "And they're sort of fun."

Oil 'em up

Years of fat-phobia have conditioned us to shun oils whenever possible, but using fats (oils, butter, and cheeses) judiciously can go far in helping you love your veggies. Heresy? Hardly-the link between vegetable avoidance and certain cancers is strong enough to justify some extra calories, if it gets you closer to your recommended five to nine fruit-and-vegetable servings each day. Fat not only makes all food taste more satisfying, but-as it binds with seasoning-it can transform vegetables from a duty-diet item to something downright yummy, Klein says.

Try dips

Snack on raw veggies with a bowl of rich dip or your favorite salad dressing (try one of the delicious canola- or olive-oil-based products) in front of the TV; sometimes, taking vegetables away from the dinner table makes eating them feel like less of a chore. And it's not as decadent as you think: If you're dipping broccoli in a butter-and-lemon sauce, Klein points out, you'll likely use less sauce than if it were poured on.

Say cheese

Moderate amounts of cheese sauce-not, sadly, 1950s-style smothering-makes broccoli or cauliflower rich and satisfying. Or toss bits of your favorite cheeses (including a little cream cheese or feta) in with green beans, spinach, or kale.

Splurge on something fried

So many people dislike the pungent taste of parsnips that it's hard to believe that fried parsnips are the most popular item at the Kennebec Tavern in Bath, ME. Shaved paper-thin, fried in vegetable oil, and then sprinkled with kosher salt, "they're light, airy, and crisp, like a chip," says one server. "Only one person has ever not liked them." But remember, such fried treats as this are a splurge: The popular battered-and-fried onion at some restaurants, for example, can pack a day's worth of calories.

Rethink your cooking style

Adding fat isn't the only way to pump up the taste:

Start blanching

Ever wonder why the Chinese consume so many more vegetables than Americans, including the strong-tasting crucifers such as broccoli? While it's true that Asians are less likely than Caucasians to have an extreme sensitivity to bitterness, the real secret is blanching, a technique common among Asian cooks, says Klein. Steam vegetables for 30 to 60 seconds, then remove them from the heat and drop them in cold water. "That stops the strong flavors from developing," Klein says. Stir-frying also preserves flavor by cooking quickly.

Cook brussels sprouts faster

If you normally find that sprouts taste too strong, turn them into a delicacy: Slice diagonally, and separate into rings. Microwave with a little water, butter, and plenty of caraway seeds just until done, suggests cookbook writer Lori Longbotham, author of Better by Microwave.

...and onions slower

The onion family, which includes leeks, shallots, and garlic, is rich in compounds suspected to fight cancer, says nutritionist Valerie Green, MPH, spokesperson for the National Cancer Institute's "5 A Day" program. But for onion-haters, the sharp flavors and strong smells can be almost nauseating. Try slow-roasting onions, which brings out the sweetness and cuts the sharpness. Toss foil-wrapped packets of leeks or sliced onions, brushed with a little olive oil, on the grill to see how easy it is to take the sting out.

Next: More Vegetables to Love

• Breast Cancer Exams and Tests
• STDs: Check Your Symptoms
• Test Your Memory

If you're experiencing aches and pains we can help you find answers. Find out what your symptoms mean for your health.

• Symptom Checker

When your friends and family need you, you're there. But when it comes to making the best day-to-day decisions for your long-term well-being, are you there for you?

• Do You Really Love Yourself?