| 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. |
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