Woodstock Chiropractic

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Smashed Vegetables



You read it right. That’s smashed vegetables, not mashed. Fall is a fabulous time for all sorts of vegetables! But getting your kids (big and small) to eat them without frying them can be a challenge. It’s about both taste and texture. And smashing seems to cover both bases!

We’ve already learned how to hasselback vegetables – which is great! But it only works on some vegetables, not all. If you’re really looking forward to healthier and happier mealtimes, finding ways to serve a variety of vegetables can make all the difference.

If you think you can only smash potatoes, think again. All kinds of potatoes work great, but you can also smash carrots, Brussel sprouts, squash, beets, cauliflower, onions and even broccoli – to name a few! Any vegetable that you would want crispy on the outside and tender on the inside is a candidate for smashing. Here’s how it works.

The Process

Clean your vegetables and cut into appropriate pieces. Small veggies like small potatoes, Brussel sprouts, baby onions, and some carrots can be left whole. 
Parboil your vegetables until tender. You’re trying to soften the vegetable so it can be smashed. Don’t overcook at this step because they will continue to cook in the oven.
Remove from the boiling water and plunge into an ice bath to stop the cooking process and preserve the color.
Pat the vegetables dry. Don’t skip this step!
Using a flat plate or wide bottom glass flatten the vegetable. The greater the surface area of your vegetable after flattening, the crispier it will be!
Place on a sheet pan, drizzle or spray with olive oil, and bake at a high heat (450 degrees) or broil until golden brown.  

Feel free to sprinkle with your favorite seasonings, grated cheese, or use your favorite sauce or dip for serving. 

Smashing is a two step cooking process, but well worth it in the end. And if you want to have leftovers, be sure to make a lot!


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