Pureed Veggies!
CHICOPEE, Mass. (Mass Appeal) – Have picky eaters in the house? Try sneaking fruits and veggies in to comfort food favorites with easy delicious purees. Dr. Laura Christoph, Professor of Nutrition shared three healthy purees and recipes.
Pumpkin Puree
Pumpkin is high in vitamin c and a as well as fiber. It has a rich, sweet taste without a lot of sugar and fat, and is widely available at this time of year.1 tablespoon vegetable oil
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped yellow bell pepper
1 clove garlic, minced
1 pound ground turkey
1 (14.5 ounce) can diced tomatoes
2 cups pumpkin puree
1 1/2 tablespoons chili powder
1/2 teaspoon ground black pepper
1 dash salt
1/2 cup shredded Cheddar cheese
1/2 cup sour cream
Heat the oil in a large skillet over medium heat, and saute the onion, green bell pepper, yellow bell pepper, and garlic until tender. Stir in the turkey, and cook until evenly brown. Drain, and mix in tomatoes and pumpkin. Season with chili powder, pepper, and salt. Reduce heat to low, cover, and simmer 20 minutes. Serve topped with Cheddar cheese and sour cream.
Cauliflower packs in B6, vitamin C and vitamin k. It is low in calories and high in water and fiber content, making it a nutrient dense, filling addition to any meal!
1 large head cauliflower (about 4 cups shredded)
2 large eggs
3 cups shredded mozzarella cheese
1 teaspoon dried oregano
1 teaspoon dried basil
2 teaspoons garlic powder
1 cup pizza sauce
12 fresh basil leaves
1 tomato, sliced into 12 rounds
1/4 cup finely shredded Parmesan cheese
Using a box grater or a food processor, shred cauliflower into crumbles. Reserve 4 cups; store the remainder in the fridge or freezer for future pizzas.
Cook cauliflower in microwave in a large microwave-safe bowl for 8 minutes. Allow to cool 10 minutes.
Add eggs, 2 cups shredded mozzarella cheese, oregano, basil and garlic powder and stir to combine. Preheat oven to 450°F.
Lightly grease 2 baking sheets (or pizza pans); divide mixture into 12 balls. Place balls on sheets and pat each into a thin round about 4 inches wide. Bake in oven 15 minutes until golden brown (the edges might be charred; this is OK).
Remove sheets from oven and heat broiler. Top each mini crust with pizza sauce, basil leaves, remaining mozzarella and Parmesan cheeses and tomato slices.
Broil pizzas until cheese is melted and tomatoes are slightly roasted, about 5 minutes. Remove from oven and let cool 5 minutes before serving.
Chickpeas are high in protein and fiber and great sources of manganese and folate.
2 cups chickpeas
1/2 cup gluten free rolled oats
1/2 cup coconut sugar
1/2 cup cashew butter (or nut butter of choice)
2 flax eggs (real eggs will work too)
2 tsp vanilla extract
1 tsp baking powder
1/2 tsp sea salt
1/3 cup chocolate chips
Preheat oven to 350.
In a food processor, add the chickpeas and oats. Blend for a minute or two, stopping to scrape down the sides.
Then add the remaining ingredients, except the chocolate chips, and blend until smooth.
Lastly, add the chips and pulse a few times to get them mixed well.
Line an 8×8 glass baking dish with parchment paper, leaving some extra paper sticking out the sides.
Spoon batter into the lined baking dish. It will be VERY sticky. Wetting a spatula helps.
Bake for about 20 minutes.
Let cool completely before removing from the baking dish.
I used a pizza cutter to cut mine.
Please store these in the fridge. They should last a week. You can also freeze them for longer storage. Enjoy!
Pumpkin Turkey Chili
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Directions:
Cauliflower Purée
Mini Cauliflower Pizza Crusts
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Directions:
Chickpea Purée
Flourless Blondies
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