Kid Chef Sweet and Sour Veggies

Kids like this sweet and sour sauce with pineapple chunks. Pineapple is rich in fiber, vitamin C, and contains enzymes that are good for digestion. The breaded and roasted cauliflower florets are nuggets of flavor and nutrition, as cauliflower is full of abundant health benefits in its antioxidant and anti-inflammatory nutrients, fiber, vitamin C, and potassium.

Kids can make a breading for the cauliflower by setting 3 shallow bowls on the countertop. Preheat oven to 400°. Line a baking sheet with parchment paper. Lightly toast ¼ cup organic whole wheat bread crumbs with ⅛ tsp sea salt. In the first bowl, mix ¼ cup organic whole wheat pastry flour, ¼ tsp cayenne pepper, and ⅛ tsp sea salt. In the second bowl, pour ¼ cup organic plain almond milk. In the third bowl, put the toasted bread crumbs. Wash and cut an organic cauliflower into 2 cups of florets. Kids can take a floret, coat it throughly in flour, dip it quickly in almond milk, toss it in the bread crumbs to coat, and place it on the baking sheet. Bake for 20 minutes, until golden and crispy. 

Kids can make a sweet and sour sauce by sautéing a ½ cup chopped organic red onion in 1 tbsp organic extra virgin olive oil for 5 minutes. Add a ¼ cup sliced organic red pepper and ½ cup water. Cover and steam the veggies 5 – 7 minutes. Add 1 cup organic pineapple chunks, ½ cup organic pineapple juice, 1 tsp organic cane sugar, ¼ tsp sea salt, 2 ½ tbsp lemon juice, and ⅛ cup organic ketchup or barbecue sauce. Cook another 5 – 7 minutes, stirring occasionally. 

Kids can cook ½ cup organic brown rice to serve with the veggies and the sweet and sour sauce. Keep the veggies separate until time to serve this dish as the crispy battered exterior will soften if they sit in the sauce too long. Add the crispy cauliflower florets to the sweet and sour sauce and stir well to coat. Pour on top of the steamed rice and serve. 


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