Healthy Fare for Kids

Our Recipes

Shocked Vegetables


To blanch, then shock vegetables is a super quick way to serve perfectly cooked fresh vegetables every time. It's basically throwing the vegetables in boiling water or a steamer for a minute then scooping them into an ice bath. You'll watch as the vegetables are transformed into their magnificent colors. Blanching not only gets the surface dirt off the vegetables but it makes the color pop and holds in the vitamins. Optimal and beautiful!

Prep Time

5 minutes depending on how much prepping there is of vegetables

Ingredient List

Any vegetables like green beans, zucchini, broccoli, carrots, etc.



Boil water with a dash of salt in a medium saucepan. Fill a large bowl with water and some ice.  

Add vegetables into boiling water with a slotted spoon, carefully. Do not put too many vegetabes into water at the same time, i.e. don't overcrowd. Wait about a minute or when vegetables like broccoli can be pierced with a knife or fork.

With slotted spoon, transfer vegetables from boiling water to ice bath only until cool, no more than a few minutes. Transfer to strainer. Begin new vegetable rotation.

Suggested Serving Methods

Add a small amount of salt

Add some parmesan cheese, especially on cauliflower

Top with a small amount of butter

Sauté in a tablespoon or so of sesame or olive oil for several minutes

Healthy Fare for Kids Serving

One cup of fresh vegetables or fruit with each meal

Equipment Needed



large bowl

slotted spoon



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