A recent, multi-center study led by Harvard researchers reveals that kids are more likely to eat vegetables when they’re prepared by a professional chef. In other words, when veggies are made well, kids are more likely to eat them.

This is the type of research that sounds ridiculously obvious, but begs for a little honest self-examination. How many of us really pay attention to the way we prepare vegetables for our kids? In the grand scheme of dinner in my household, they often serve merely to check a food group off my list, and sliced and diced or debagged and nuked without much thought or creativity at all. They’re almost always thrown together at the last-minute; no wonder they’re the last things my kids eat.

Science tells us that a plant-based diet can protect against heart disease, cancer, and obesity. So as fresh, local spring produce hit the market, I’m making an effort to think about vegetables first, and meat and starches second when it comes to the kids’ dinner.

But I do have a rule: Vegetable recipes can’t be overly complicated. Dousing them in bread crumbs or cheese sauce not only masks the veggie’s true flavor, but also takes more time than I have on a typical weekday. Here are a few simple tricks that I’m finding to be especially kid- (and clock-) friendly these days. Please share yours.

Try Roasting

We’re accustomed to roasting potatoes and carrots, but you might be surprised by what a blast of super-high-heat can do for non-root-veggies, too. Basically, it gives a nice nutty flavor to the outside of the food without allowing the middle to get mushy (the bane of most stove-cooked vegetables). Case in point: broccoli. The incomparable chef and food scientist Bridget Lancaster of America’s Test Kitchen has talked about how roasting turned her boys into broccoli lovers.

Oven-Blasted Broccoli
4-6 cups broccoli florets
1/4 cup olive oil (or to taste)
1/4 teaspoon salt (or to taste)
Heat oven to 450. Toss broccoli, oil, and salt in bowl until florets are evenly coated. Spread evenly on foil-lined baking sheet and cook for 5-7 minutes or so, or until tips of florets are just turning golden brown in places. (Watch carefully so they don’t over-brown.)
Serves 4-6

Cut Them Into Cool Shapes

I’m not talking about roses and pandas, here. But taking a few minutes to shape out coins, spirals, or sticks not only makes kids think they’re eating something exciting and different. It can also enhance flavor by allowing more surface area for seasonings.

Zucchini Ribbons
2 zucchini, yellow or green or a mix
1-2 tablespoons butter
1 tablespoon olive oil
1 garlic clove
Salt to taste
Optional: sesame seeds
Using a vegetable peeler, peel zucchini into long, lengthwise strips, turning zucchini in your hand to slice evenly until you get to the center. Heat butter and olive oil over low to medium heat in saucepan. Add zucchini and toss until it’s just softened, but not mushy, about 3-5 minutes. Add salt and sesame seeds (optional) at end before serving.
Serves 4-6

Add a Little Spice

Adding a sprinkle of paprika or high quality garlic salt (I love Trader Joe’s brand and use it often) are great ways introduce spice to kids who aren’t accustomed to heat. My kids like a touch of both spices on corn that’s shaved off the cob. It tastes just a little zesty—”like really yummy popcorn,” my one son has said. Start with a pinch and add more as they get more accustomed to the taste.

Corn Off the Cob
4 cobs of corn
2 tablespoons butter
Pinch of paprika and garlic salt, to taste
Optional: squeeze of half a lime
Boil large pot of water. Add corn and cook for 4-6 minutes. Take corn out and cool until you can touch it. Using sharp knife, hold cob upright, resting wide base against a cutting board, and carefully shave corn from the cob. Toss warm corn with butter and a pinch of paprika and garlic salt. Add a small squeeze of lime if you like a little more acid in your dish.
Serves 4-6

Give Kids Seasonings on the Side

It’s the (super-healthy) equivalent of a pizza or sundae bar: Give kids their own toppings, which makes them feel as if they’re in on the cooking process, and allows them to season to their own taste. Think beyond ranch dressing; some kids like a squeeze of lemon, shredded cheese, or a “fancy” salt (try Himalayan pink salt, which is now available in most grocery stores).

D.I.Y Asparagus Bites
1-2 pounds medium to thin asparagus
1 tablespoon olive oil
Salt to taste
For the side, in small bowls: lemon wedges; shredded parmesan or another favorite cheese; sea salt; a favorite dressing
Trim woody ends off of asparagus, and then cut asparagus into 3/4-inch to 1-inch-long pieces. Heat oil over medium heat until shimmering. Add asparagus pieces and toss, cooking quickly, just a 3 or so minutes, until bright green. Serve immediately, with toppings.
Serves 4-6

Try Something “Exotic”

Even if your child isn’t big on carrots, peas, and broccoli, he might be into peppery radishes, jicama sticks, or shredded purple cabbage. In our house, the new sensation is artichokes. They’re easy to make and fun to eat. A little bit of butter on the side is a must.

Steamed Artichokes
4-6 whole artichokes (if you can find baby artichokes, they’re great for kids)
Half a lemon
half stick of butter
Fill a wide bottomed pot or dutch oven with a few inches of water and the squeezed juice from the half-lemon. Put lemon water on high heat on the stove. Snip woody stems and half-inch off the top of the artichoke, as well as any stiff spikes on the leaves. When water is boiling, gently place artichokes, tops down, in pot. Reduce heat to medium and cover, cooking for 35-45 minutes or until part where you cut off stem can be easily pierced with a fork, and leaves can be pulled easily. Melt butter and divide into small bowls for each person. Give each child an artichoke and butter bowl and an extra bowl to toss in their discarded leaves. Teach them to pull a leaf, dip end of leaf in butter, and then pull artichoke meat from bottom of each leaf with their teeth.
Serves 4-6