Tuesday, April 12, 2011

Easiest Way To Eat More Veggies

I saw this in Redbook Magazine last month and I just had to share. It comes from Missy Chase Lapine, the author of the Sneaky Chef cookbook series.

I'm at the toddler eating stage with The Bambina, so I sneak healthy things into her food all the time. But what about adults? I think I should probably be sneaking more good stuff into my food as well. Here are some tips to help.

Purple Puree
6 cups raw baby spinach
1 tsp lemon juice
3 cups fresh or frozen blueberries, slightly thawed

Puree all ingredients with 2 Tbsp water in a food processor until smooth. If necessary, add another 1 to 2 Tbsp water for a smoother consistency.

Use it in:
  • Brownies - Substitute for half the oil the recipe calls for
  • Taco meat - Add 1/2 cup per pound of beef
  • Burgers - Use 1/4 cup per pound of meat

Orange Puree
1 sweet potato, peeled, chopped
3 large carrots, peeled, sliced into chunks

In a medium pot, cover potatoes and carrots with water and boil for about 20 minutes, until very tender. Drain and place in a food processor with 2 Tbsp water. Puree on high until smooth.

Use it in:
  • Banana bread - Substitute for half the oil or butter the recipe calls for
  • Mac and cheese - Add up to 1/4 cup to a box of prepared mac and cheese

Green Puree
2 cups broccoli florets, fresh or frozen
2 cups raw baby spinach
1 cup frozen sweet peas

Steam broccoli and spinach in a steamer over 2 inches of water, about 10 minutes or until very tender. Add peas for the last 2 minutes. Drain; place in a food processor with 2 Tbsp water. Puree on high until smooth.

Use it in:
  • Guacamole - Use in place of 1/2 of the avocado
  • Lasagna - Substitute for 1/3 of the sauce with puree
  • Chili - Stir in 1/2 cup per batch

White puree
2 15-oz cans of white beans, such as great northern, navy or cannellini

Rinse and drain beans; place in a food processor. Puree with 2 Tbsp water until you get a smooth (not wet) puree the consistency of peanut butter. If necessary, thin with 1 tsp water.

Use it in:
  • Coffee cake, muffins, or chocolate-chip oatmeal or sugar cookies - substitute for half the butter the recipes call for.

Note - you can refrigerate each of these purees for 3 days or freeze them for up to 3 months.

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