2 vegetable dishes that will please your picky eater

Heaping your plate with generous portions of broccoli and spinach is an excellent strategy for eating with blood sugar in mind — but not if you drown it in butter or cheese sauce. There's a way to cook delicious vegetable recipes without using heavy and unhealthy sauces.

For convenience, you can substitute one 450 gram (16-ounce) package frozen broccoli florets for fresh; cook according to the package directions.

• Serves 4
• Preparation time 10 minutes
• Cooking time 5 to 8 minutes

Ingredients:

• 5 ml (1 tsp) freshly grated lemon zest
• 30 ml (2 tbsp) lemon juice
• 15 ml (1 tbsp) extra-virgin olive oil
• 2 garlic cloves, minced
• 1 ml (1/4 tsp) salt, or to taste
• 0.5 ml (1/8 tsp) crushed red pepper
• Freshly ground pepper to taste
• 1 large bunch (700 g/1 1/2 lb) broccoli

1. Whisk the lemon zest, lemon juice, oil, garlic, salt, red pepper and black pepper in a large bowl.
2. Separate the broccoli florets and cut into 2.5 centimetre (one inch) pieces. Trim about 7.5 centimetres (three inches) from stems. Peel remaining portions of stems with a paring knife and cut into one centimetre (1/2 inch) thick slices.
3. Rinse the broccoli. Place in steamer basket over boiling water. Cover and steam until crisp-tender, five to eight minutes.
4. Add to the bowl with the lemon dressing and toss to coat well. Serve right away. The lemon juice will cause the broccoli to discolour. One serving is 250 millilitres (one cup).

Per serving: 85 calories, 5 g protein, 10 g carbohydrates, 5 g fibre, 4 g total fat, 1 g saturated fat, 0 mg cholesterol, 192 mg sodium.

If using frozen cut-leaf spinach, choose one that is packed loose in a bag (rather than frozen in a block and packed in a box) if you can find it. It is easier to sauté and tastes more like fresh spinach.

• Serves 4
• Preparation time 10 minutes
• Cooking time 10 minutes

Ingredients:

• 50 g (1/3 c) dried currants or coarsely chopped dark raisins
• Boiling water
• 10 ml (2 tsp) extra-virgin olive oil
• 50 ml (1/4 c) pine nuts
• 150 g (1 c) finely chopped onion (1 medium)
• 1 garlic clove, minced
• 1 bag (450 g/16 oz) fresh or frozen cut-leaf spinach
• 15 ml (1 tbsp) balsamic vinegar
• 2 ml (1/2 tsp) salt, or to taste
• Freshly ground pepper to taste

1. Place the currants in a small bowl and pour in enough boiling water to cover. Let plump for five to 10 minutes. Drain, reserving the soaking liquid.
2. Heat the oil in a large nonstick skillet over medium-low heat. Add the pine nuts and cook, stirring, until light golden, one to two minutes. Transfer pine nuts to a small bowl and set aside. (Do not wash the skillet.)
3. Add the onion and garlic to the skillet. Cook, stirring, until softened and light golden, two to three minutes.
4. Add the frozen spinach and 30 millilitres (two tablespoons) of the reserved soaking liquid. Increase heat to medium-high and cook, stirring, until heated through and no unwilted or frozen bits remain, three to five minutes.
5. Stir in the currants and pine nuts. Season with vinegar, salt and pepper. One serving is 175 millilitres (3/4 cup).

Per serving: 165 calories, 6 g protein, 19 g carbohydrates, 5 g fibre, 9 g total fat, 1 g saturated fat, 0 mg cholesterol, 434 mg sodium.

Keep these simple recipes in mind and spice up your routine with a unique vegetable dish that your whole family will enjoy.