How to fool your family into eating healthy
Julie Olsen from Natural Grocers shows us how.
1.) 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.
Banana Pancakes are an option for using the Orange puree:
- 1 large egg
– 3/4 cup low-fat milk
– 1 tablespoon canola or vegetable oil
– 1 large banana, mashed
– 1/4 cup Orange Puree
– 1 cup boxed pancake mix
– 1/4 cup wheat germ
In a large mixing bowl, whisk together the egg, milk, oil, mashed banana, and Orange Puree. Add boxed pancake mix and wheat germ, mixing just until combined (don’t over mix – leave small lumps). If the batter is too thick, add a little more milk.
2.) White Puree
- 2 cups cauliflower, cut into florets
– 2 small to medium zucchini, peeled and rough chopped
– 1 teaspoon fresh lemon juice
– 1-2 tablespoons water, if necessary
Steam cauliflower in a vegetable steamer over 2 inches of water, using a tightly-covered pot, for about 10 to 12 minutes until very tender. Alternatively, place cauliflower in a microwave-safe bowl , cover with water, and microwave on high for 8 to 10 minutes until very tender.
While waiting for the cauliflower to finish steaming, start to pulse the raw peeled zucchini with the lemon juice only (no water at this point). Drain the cooked cauliflower. Working in batches if necessary, add it to the pulsed zucchini in the bowl of the food processor with one tablespoon of water. Puree on high until smooth. Stop occasionally and push contents from the top to the bottom. If necessary, use the second tablespoon of water to make a smooth (but not wet) puree.
One way to use the white puree is in Mac & Cheese, Michelle Obama says she does this for her girls and has a recipe in her new cookbook.
Use a boxed mix … Yellow macaroni and cheese usually contains yellow food dye, whereas the white version does not. Add 2 to 4 tablespoons of the white puree. You can also puree some white beans if you like and put those into your noodles and if you want to avoid mac and cheese you can do noodles and parmesan.
Each of the nutritional boosters listed here have been kid tested and have proven to be undetectable in taste, texture and color. Start by adding the least amount recommended of just one of the nutritional boosters listed below. Add a little more each time you serve this dish (which is served in our house every day!).
1.) 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.
I cool way to use the purple puree is in brownies … and you can buy a box … recipe below.
* Cooking spray
* 1 box (about 21 oz) brownie mix
* 1/2 cup wheat germ, unsweetened
* 2 large eggs
* 1/4 cup canola oil
* 3/4 cup Purple Puree (see recipe below)
1. Preheat oven to 350 degrees. Coat a 13 x 9-inch or 9-inch square baking pan with cooking spray.
Measure and discard 1/2 cup of the dry packaged brownie mix (replace with 1/2 cup wheat germ). Mix all ingredients together until well blended. Follow package directions for baking time, depending on size of baking pan.