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Sneak Vegetables into Food

Sneak in Healthy Food with The Sneaky Chef

Orange Puree

High in vitamins A and C and fiber. Makes 1 1/2 cups
  • 1 yam, peeled and cut in chunks
  • 3 carrots, peeled and cut in chunks
  • 2 Tbs water

  1. In a pot, cover yam and carrots with cold water. Boil 25 minutes, or until very tender.  
  2. Drain and puree in food processor with water until completely smooth (no telltale chunks!), 1 minute. If necessary, add up to 1 tablespoon water to make puree smoother.

For super-healthy favorite kid meals, add the orange puree to:
Crunchy Mac and Cheese
Power Pizza Bagels

 


Sneak in Healthy Food with The Sneaky Chef

White Puree

High in fiber, protein, and iron. Makes 1 cup
  • One 15-oz can cannellini beans, rinsed and drained
  • 1 Tbs water

  1. Pulse cannellini beans and water in a food processor until smooth, about 1 minute. Puree should be the consistency of peanut butter. If necessary, add additional water, 1 teaspoon at a time, until there are no bean flecks visible.

For super-healthy favorite kid meals, add the white puree to:
Crunchy Mac and Cheese
Power Pizza Bagels

 


Sneak in Healthy Food with The Sneaky Chef

Purple Puree

High in vitamins A, C, and E, calcium, and flavonoids. Makes 2 1/2 cups
  • Two 10-oz packages frozen spinach
  • 1 1/2 cups blueberries (if frozen, puree)
  • 1/2 tsp lemon juice
  • 2 Tbs water

  1. Put spinach in a saucepan and cover with water. Bring to a boil, cover, and simmer 6 to 7 minutes. Drain.
  2. Puree spinach, blueberries, lemon juice, and water in a food processor until smooth, 1 minute. If necessary, add 1 tablespoon water to make puree smoother.

For super-healthy favorite kid meals, add the purple puree to:
Super Burgers
Better-for-You Brownies

Note: You can double recipes. Store extra in the fridge for 2 or 3 days, or free 1/2 cup portions in zip-close bags or plastic containers.

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