How to sneak veggies into recipes without anyone knowing

By: Health Local Staff Nov 13, 2013
  Article
How to sneak veggies into recipes without anyone knowing

From mashed potatoes to brownies, these recipes are easy to sneak vegetables into!

Don’t want the kids to know what’s in that brownie they’re about to eat? Trying to create healthy favorites without the family knowing? Here are some recipes that are easy to sneak vegetables into. They won’t even know how healthy they are eating when you’re done with these favourites.

Tasty Mashed Potatoes with Cauliflower

  • 1 fresh head of cauliflower

Using your usual mashed potato recipe, add washed and chopped cauliflower to the potatoes. Boil the cauliflower just like you would the potatoes and mix it up with your other ingredients.

Be sure to mash the cauliflower just like you would the potatoes, until the mixture is smooth yet sturdy. Serve while hot.

Broccoli in Brownies – What Gives?

  • 2-3 ounces of semisweet chocolate
  • 1 c broccoli – pureed
  • ½ c brown sugar
  • 2 tbs butter
  • ¼ c cocoa
  • 3 tbs vanilla
  • 2 egg whites
  • ¾ c flour
  • ½ tsp baking powder
  • Pinch of salt

Heat the oven to 350. Mix ingredients together, all at once. Pour the mixture into an 8x8 pan and put in the oven for 35 minutes. Cut and serve.

Spaghetti Sauce with Ground Mushrooms

Using any spaghetti sauce (premade or homemade) blend in mushrooms or squash (pureed or ground) into the meat or sauce itself and heat to boiling. The veggies will cook down and thicken the sauce, giving it texture and taste.Serve when the sauce is hot over whole grain noodles.

Everything’s Better With Light Cheese Sauce

One of the easiest recipes to make is steamed veggies and cheese sauce. Traditional cheese sauce is high in fat, but light cheese sauce can be drizzled over carrots, broccoli or cauliflower and can be made in 10 minutes or less.

  • 4 tsp flour
  • 1.25 c nonfat milk
  • 2/3 c sharp cheese – grated
  • 1 tsp dry mustard
  • Paprika to taste
  • A pinch of salt

Whisk together the flour and ¼ c of milk until smooth in texture. Heat the remaining milk and add flour mixture. Whisk until sauce bubbles and begins to thicken. Remove from heat and add the rest of the ingredients. Ready to serve immediately.

Get Sneaky With Smoothies

You can sneak just about any vegetable into a smoothie. From spinach to kale, your family will be talking about how delicious their drink is while you chuckle to yourself. Here’s a sneaky smoothie recipe they are sure to love.

For one smoothie use:

  • 1 handful of fresh, organic, washed kale. Be sure to drain the water or dab with a paper towel.
  • ¼ cup fresh blueberries
  • ½ banana
  • 2-3 sizable strawberries
  • Crushed ice
  • Water or milk

Blend in a magic bullet or blender and drink up. Add a colorful straw and your kids will fall in love.

The Health Local Staff is a team of writers and experts dedicated to bringing you the latest health, nutrition and lifestyle information at www.healthlocal.ca.