FRUITS/ VEGETABLES SNEAK IT INTO NUTRIENTS HOW TO DO IT
Avocado Strawberry smoothies, ranch dressing Folate, vitamin C, fiber, mono-unsaturated fats Purée ½ avocado with 2 cups smoothie or or 1 cup dressing.
Cauliflower Mashed potatoes, scrambled eggs, cheese sauce Vitamin C, folate Cook 1 cup cauliflower florets; drain. Purée with a bit of water or milk until smooth. Mash in equal parts with potatoes; whisk ½ cup into 2 eggs before scrambling; or whisk ¼ cup into 1 cup cheese sauce.
Pumpkin Ketchup, pasta sauce Vitamin A, fiber, beta-carotene, alpha-carotene Blend ¼ cup canned pumpkin purée with 1 cup ketchup or pasta sauce; or whisk ¼ cup into 1 cup warm cheese sauce.
Spinach Chocolate shakes, pasta sauce, brownies, zucchini muffins Vitamins A and C, calcium, iron, fiber, lutein, beta-carotene Purée ¼ cup frozen, thawed chopped spinach with 2 cups chocolate shake or 1 cup pasta sauce before cooking; or mix ½ cup into brownie or muffin batter before baking.