VEGETABLES CAN BE ADDED TO MEAL TO MAKE THEM MORE HEALTHY and your family will NEVER KNOW
YOU NEED TO FIRST Cook, Puree, Freeze, and Thaw
1. COOK the vegetables
2. PUREE the vegetables
Then:
3. FREEZE the vegetables in ice cube trays. Put into ziplock bags.
4. THAW vegetables and add to main dishes.
BUTTERNUT SQUASH
COOK: roast in oven at 400 degrees for 45-50 minutes.
PUREE: blend flesh for 2 min. in blender or food processor
CARROTS
COOK: cut into 3” chunks. Steam for 10-12 minutes.
PUREE: blend for 2 minutes in blender or food processor
SWEET POTATOES
COOK: Don’t peel. Cut into quarters. You can
either roast in oven at 400 degrees for 50-60 min.
or steam 40-45 min.
PUREE: scoop flesh and puree/blend in blender or
food processor
CAULIFLOWER
COOK: cut florets and steam them for 8-10 minutes.
PUREE: blend 2 minutes with a little water
SPINACH
COOK: you can either steam 30-40 seconds or cook in skillet
with 1 T. water for 90 seconds
PUREE: blend 2 minutes in blender or food processor
BROCCOLI FLORETS
COOK: cut florets and steam them for 6-7 minutes.
PUREE: blend for 2 minutes in blender or food processor
TRY THESE VEGETABLES IN YOUR OWN RECIPES:
French Toast: (for 4 pieces) add 1 cube sweet potatoes, carrots, or butternut squash.
Eggs: (for 4 eggs) add 6 cubes cauliflower and ¼ c. sour cream
Banana Bread: 6 cubes cauliflower
Pancakes:: 6 cubes sweet potatoes
Spaghetti Sauce: 3 cubes carrots
Turkey Burgers: 3 cubes sweet potatoes, cauliflower or carrots
Meatloaf: 6 cubes of carrots
Pita Pizza: 6 cubes spinach (put under the sauce)
Mac N Cheese: 6 cubes squash or cauliflower
Spaghetti Pie: 6 cubes broccoli and 3 cubes carrots in the sauce
Quesadillas: Mix cheese and 6 cubes squash.
Potato Soup: 6 cubes cauliflower and 12 cubes squash or carrots
Grilled Cheese: Mix cheese plus 6 cubes sweet potatoes or squash
Sloppy Joes: 6 cubes sweet potatoes and 6 cubes squash
Taco Meat: 6 cubes sweet potatoes, carrots or squash
Chili: 6 cubes carrots in sauce
Brownies: 6 cubes carrots and 6 cubes spinach
