Superfood tips and recipes
This makes about 2 cups of puree.
- 1 medium sweet potato or yam, peeled and rough chopped;
- 3 medium to large carrots, peeled and sliced into thick chunks;
- 2-3 tablespoons water
> In a medium pot, cover carrots and potatoes with cold water and boil for about 20 minutes until yams, and especially the carrots, are very tender. If the carrots aren't thoroughly cooked, they'll leave telltale little nuggets of vegetables, which will reveal their presence (a gigantic NO-NO for the sneaky chef).
> Drain the potatoes and carrots and put them in the bowl of food processor with two tablespoons of water. Puree on high until smooth; no pieces of carrots or potatoes should remain. Stop occasionally to push the contents from the top to the bottom. If necessary, use the third tablespoon of water to make a smooth puree, but the less water the better.
Orange Puree is used in the following recipes:
Peanut Butter & Jelly Muffins
Power Pizza
Spinach is an excellent source of iron, calcium, folic acid, and vitamins A and C – all great for growing bones and brains.
"This versatile vegetable has a mild flavor and cooks in a flash," notes Iserloh. "Stir it into hot soups, toss it into your tomato sauce, and tuck it into quesadillas
Sweet potatoes are packed with vitamins B, C, and E as well as calcium, potassium, and iron, They're also rich in complex carbohydrates and fiber, which keeps digestion moving along.
"Sweet potatoes are good at preventing a sugar crash, thanks to those complex carbs," says Chase Lapine. "They also add a subtle sweetness to sneaky recipes and work hard to cut the acidity of tomato that some kids dislike in pasta sauces."
good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, spinach Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.
For example, my kids...
