Trick finicky kids via dishes that make vegetables tasty

Trying to get kids (not to mention adults) to eat vegetables can be a challenge. People learn food preferences quickly, but some vegetables get a bad reputation without a proper tasting.

The following recipes make eating vegetables fun, and your family will surely enjoy them. The cauliflower soup sneaks in greens and boasts a rich and creamy feel without a drop of cream. The tasty chickpea-battered veggie fry is dairy- and gluten-free, and zucchini chips are a fun twist on traditional potato chips.

ZUCCHINI OVEN-BAKED CHIPS

1/4 cup dry bread crumbs
1/4 cup (1 ounce) Parmesan cheese, grated
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
2 tablespoons skim milk
2 small zucchini (2-1/2 cups), cut into 1/4-inch thick slices

Preheat oven to 425 degrees. Grease baking sheet with nonstick cooking spray. Spray ovenproof wire racks and place onto baking sheet.

In medium bowl, combine bread crumbs, cheese, salt, garlic powder and pepper; stir with whisk.

In shallow bowl, place milk. Dip zucchini slices in milk and dredge in bread crumb mixture.

Place on rack and bake 30 minutes or until browned and crisp. Serve immediately. Serves 4.

Approximate nutritional information, per serving: 100 calories, 5 g fat, 1.5 g saturated fat, 5 mg cholesterol, 350 mg sodium, 9 g carbohydrate, 1 g fiber, 3 g sugar, 6 g protein

CHICKPEA-BATTERED VEGGIE FRY

» Batter:

1 cup chickpea flour (find at health food stores)
3 tablespoons cornstarch
1-1/2 teaspoons baking powder
1/2 teaspoon salt
Pinch cayenne (optional)
1 cup warm water

» Vegetables:

3 carrots, peeled and cut into 3inch sticks
1 small bunch kale, stems removed
1 small sweet onion, sliced into rings
1 small sweet potato, peeled and thinly sliced

Sift together chickpea flour, cornstarch, baking powder, salt and cayenne, then whisk in water until batter is smooth.

Allow batter to rest 30 minutes. Heat 3 or 4 inches of canola oil in wok, frying pan or deep fryer to 360 to 375 degrees.

Whisk batter, which will have separated. Working in batches to avoid crowding pan, dip vegetables in batter to coat thoroughly, and carefully place in hot oil. Fry until batter cooks to golden brown crust; this should take less than 2 minutes.

Carefully remove from oil and transfer to a drip rack or paper towel-lined tray. Serves 6.

Approximate nutritional information, per serving: 200 calories, 9 g fat, 0.5 g saturated fat, 0 mg cholesterol, 600 mg sodium, 26 g carbohydrate, 4 g fiber, 5 g sugar, 5 g protein

CAULIFLOWER SOUP

2 tablespoons olive oil
2 medium onions, halved and thinly sliced
3 garlic cloves, minced
1 large head cauliflower (about 2 cups), chopped
1 cup kale, chopped
2 cups water
2-1/2 cups vegetable broth
Salt and pepper, to taste
2 tablespoons fresh thyme, chopped

In large pot over medium, heat olive oil. Add onions and cook, stirring occasionally, until very soft, about 3 minutes. Add garlic, cauliflower and kale and cook another 3 to 5 minutes until soft, stirring constantly.

Add water and broth and bring to boil. Reduce heat to simmer, cover, and cook until cauliflower is very soft, 20 to 25 minutes. Set aside and let soup cool 10 to 15 minutes.

In small batches, whirl soup in blender until smooth, at least 3 minutes per batch. Combine batches and season to taste with salt and pepper.

Ladle soup into bowls; garnish with fresh thyme. Serves 4.

Approximate nutritional information, per serving (not including salt to taste): 150 calories, 7 g fat, 1 g saturated fat, no cholesterol, 650 mg sodium, 20 g carbohydrate, 5 g fiber, 8 g sugar, 4 g protein

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More Hawaiian Electric Co. recipes are available at www.heco.com.