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Sneaky Chef Green Purée

Sneaky Chef Green Purée

To prepare Green Purée on the stovetop, pour about 2 inches of water into a pot with a tight-fitting lid. Put a vegetable steamer basket into the pot, add the broccoli, and steam for about 10 minutes, until very tender. Add the frozen peas to the basket for the last 2 minutes of steaming. Drain.

To prepare in the microwave, place the fresh broccoli in a microwave-safe bowl, cover with water, and microwave on high for 8 to 10 minutes (frozen florets take only 1 to 2 minutes), until very tender. Add peas for last 2 minutes of cooking. Drain.

Place the raw spinach in the food processor first and pulse a few times. This will reduce the spinach significantly. Next add the cooked broccoli and peas, along with 2 tablespoons of water. Purée on high until as smooth as possible. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to make a smooth purée.

This recipe makes about 2 cups of purée; double it if you want to store more. Green Purée will keep in the refrigerator for up to 3 days, or you can freeze 1⁄4-cup portions in sealed plastic bags or small plastic containers.

10 Best Nicecream Recipes

So what on earth is nicecream?

I was confused when I first heard this term, and when I read about it it I thought “I’ve been doing this for years”! It’s just that somebody has actually given nicecream a proper name which I think is very smart!

So nicecream is actually healthy, but delicious ice cream made from frozen bananas.

Even if you’re not a fan of bananas, believe me, frozen bananas taste completely different, very creamy and mild – quite like normal icecream.

It does kind of get my wondering – why is nicecream only made from bananas?

You can actually use any frozen fruit to make healthy ice cream – it doesn’t have to be bananas.

I make this stuff for my kids all the time but I rarely use bananas. Why?

Because I can’t buy frozen bananas, but I can buy every other fruit under the sun frozen – no idea why they don’t sell frozen bananas!

Frozen mango, or berries is especially yummy to use.


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These fruity icecreams are great for anybody who is dairy free, gluten free, pretty much has any kind of allergies or just plain and simple wants to be healthier.

How to make nicecream

If you want to make nicecream from bananas, simple peel ripe (brown spotty) bananas and break them into chunks and put them on a baking tray in your freezer.

Freeze until they are frozen and then you can put them in a bag to store in your freezer.

When you are ready to make the nicecream, you need to use a good quality food processor or a high speed blender (such as a vitamix with a tamper) and put your bananas (or other frozen fruit) in the jug.

If you don’t have good quality equipment, just leave your bananas (or other fruit) out of the freezer for a while to defrost slightly as it will make them easier to blend. Just don’t leave them too long or they’ll turn to mush.

Blend the fruit until frozen. If your fruit is really hard you might need to add a small amount of liquid such as coconut milk to the jug to help things along.

If you’re looking for some yummy nicecream recipes – you’re in the right place. Enjoy!

10 Best Nicecream Recipes


Sneaky Green Keto Chocolate Smoothie

Whether for you or your kids, my Sneaky Green Keto Chocolate Smoothie has a secret power ingredient – spinach! – that is undetectable in this rich, chocolatey low carb smoothie. Cacao powder has loads of benefits, and my favorite brand of cacao (which I also use in my super delicious Chocolate Nut Butter Fat Bombs) recently released a keto cacao powder with reduced carbs and healthy fats, making it perfect for chocolate smoothies! If I’m feeling extra decadent, I’ll sometimes swirl the inside of the glass with a drizzle of ChocZero’s chocolate syrup – which makes this keto chocolate smoothie a great movie night treat without the guilt and adds the benefits of spinach, MCT oil and flaxseeds for PLENTY of healthy fats.

Cacao Powder, which is the minimally processed sister of cocoa powder, is known to aid in lowering blood pressure and is loaded with potassium which is essential in a keto diet and also protects from heart disease. The flavonoids in pure cacao powder also helps with insulin resistance – also essential to those living the keto life!

I usually make homemade almond milk at the beginning of the week for smoothies, chia pudding and my kids like it with their cereal. Homemade almond milk is simple to make and are free of preservatives and other fillers normally found in store-bought brands. Give it a try!

Thursday, September 16, 2010

Got Breakfast Cookies?

No one questions the importance of providing your family a healthy breakfast these days. Some of the benefits include: better brain power, especially when it comes to memory better test scores, school attendance and mood longer attention spans in school better overall nutrition and, healthier body weights, even for breakfast-eaters who end up eating more overall calories than those who routinely skip the first meal of the day. The dilemma becomes finding the time on busy mornings to make any breakfast, much less a healthy one. Honestly, some of the convenience foods that are available in stores these days are just plain scary when you examine their nutritional content (or lack thereof).

I guess you can say that I am a bit obsessive about breakfast. I love to test breakfast recipes and then figure out the best way to make them ahead of time for a quick breakfast on a busy morning. That is one of the reasons that I started this blog. I wanted to share some of the yummy, healthy recipes that I had found with family and other moms.

The very first "sneaky" recipe that I ever tried was for Breakfast Cookies. That was over two years ago and to this day if we are out of breakfast cookies there is an air of panic in our home. I love this recipe for many reasons. First, they are delicious. Second, they are super healthy stocked full of wheat germ, whole grain cereal, whole wheat flour and low fat ricotta cheese. Finally, when I make a quadruple batch like pictured above then freeze the dough in balls, I have a quick and easy breakfast that is ready in less than 15 minutes, 12 of which I don't have to do anything but wait for the timer to go off. Click here for the first post that I ever wrote about breakfast cookies.

This is a great place to start if you are thinking about trying some healthier options in your home. Besides what kid (or grown up) would not love having cookies for breakfast.


Depending on the desired thickness and flavour of the purée, the amount and type of liquid used will vary. Nathan Outlaw adds no additional liquid to his pea purée, resulting in an intensely pea-flavoured, thicker result, while Galton Blackiston adds butter to his recipe for a rich and glossy finish.

Peas can be cooked in different liquids, from milk to chicken stock. Additional ingredients such as mint, shallot and garlic can also be added to pea purée, just make sure the flavours are complimentary.

Sneaky Vegetable Recipes: Dinners, Desserts, and more!

How do you feel about sneaky vegetable recipes to get veggies into your kids’ (or husband’s) food? I honestly don’t even know why this is a debate, but I guess some people feel that kids should learn to eat their vegetables in plain sight without any tricks. That’s all well and good if you have kids who will go along with that plan, but what if they don’t? My kids would go without dessert every single night if the alternative was eating a pile of kale or cauliflower.

It’s not that they don’t eat any vegetables. It’s just that the list is short and very repetitive. They’ll both eat plain salad, steamed broccoli, edamame, and raw carrots. Corn is hit and miss, and my little one will also eat tomatoes and peas. That’s pretty much it, so I’m completely onboard with getting sneaky to get a wider variety of vegetables into their diet. Pureeing cauliflower, squash, greens, or other veggies that I can smuggle into their mac and cheese or hamburger patties is about the only way I’ll get them to eat them.

If you’re on the sneaky vegetable team too, then I’ve got some new recipes to add to your playbook. There are meal and snack ideas here your family will love, and they’ll never know about the fiber and vitamins hiding in there.

Cheesy Potato Soup with Sneaky Cauliflower

Secret Ingredient Healthy Banana Bread by Yummy Healthy Easy

Baked Turkey Taquitos with Sneaky Squash

(Veggie Loaded!) Slow Cooker Spaghetti Sauce by The Recipe Rebel

Mixed Berry Pineapple Smoothie (Secret Green Smoothie!) by Blahnik Baker

Cauliflower Rice by The Kitchn

Chocolate Spinach Brownies with Peanut Butter Frosting by Brooklyn Farm Girl

Lentil Tacos by Budget Bytes

Dark Chocolate Protein Smoothies (with Avocado!)

Chocolate Zucchini Cake by Mom on Timeout

Looking for more ideas for picky eaters? Here are some of my go-to dinner recipes my boys will eat!

categories: Recipe Roundups
tags: kids, vegetables
first published: April 8, 2015

About Andi Gleeson

Andi Gleeson is the author of The Weary Chef, a friendly recipe blog focusing on quick and easy dinner recipes. She is a mom of two wild little boys in Austin, TX. Her obsessions are Target shopping, glitter nail polish, and Mexican food.

Be sure to follow Andi on Pinterest and Facebook for a daily dose of tasty recipes!

June 28, 2012: Sneaky Chef Guacamole

Getting more fibre into your diet may seem like a chore. It doesn’t have to be according to Missy Chase Lapine, creator of “The Sneaky Chef” series of books. Lapine shares these healthy recipes that can boost your fibre intake without compromising flavour.

Sneaky Chef Guacamole with Jicama “Fries” as Dippers

Mexican night in our house is not just fun, it also provides one of our healthiest meals. Avocado is one of the most nutrient-dense and fibre-rich fruits (yes, it’s a fruit!) on Earth. It also provides an excellent hiding place for the puréed broccoli, spinach and peas in my Green Purée.

  • 1 ripe avocado
  • 1/2 lime, freshly squeezed
  • 1/2 teaspoon salt
  • 1/4 cup Sneaky Chef Green Purée (spinach, broccoli and peas)

Optional extra boost: chopped red onion, chopped tomatoes chopped cilantro (or fresh basil), and/or chopped jalapenos, to taste

Halve the avocado lengthwise, remove the pit and scoop out the flesh. In a small bowl, combine the avocado with the lime juice, salt, Green Purée and optional extras, if desired. Mash with the back of a fork to desired consistency.

Makes about 4 small servings. Goes well with Jicama “Fries” (below) and/or homemade crunchy corn tortillas or Crunchy Corn Chips.

Jicama “Fries”

Jicama (pronounced HEE-ka-ma) is a root vegetable with a high water, high fibre, low carb count, with a crunchy texture and sweet taste, somewhere between an apple and a water chestnut. It makes crunchy raw sticks that look like uncooked French fries, making them that much more fun for kids and adults alike.

I’ve found the easiest way to peel jicama is using a carrot peeler. Rinse the jicama, then slice off each end first. Peel as you would a potato. Once peeled, cut into French fry shaped sticks:

Sneaky Chef Surprise-icle

Remember those childhood creamsicles on a hot summer day? My version has the same classic orange and vanilla flavouring along with the daring addition of sweet orange veggie purée. The kids don’t stop to think twice as they lick their sticky fingers.

  • 1⁄2 cup orange juice (no pulp)
  • 1⁄4 cup Sneaky Chef Orange Purée (carrots/sweet potatoes)
  • 1⁄2 cup vanilla yogurt
  • 2 Tbsp sugar
  • Rainbow sprinkles, optional

Blend all ingredients except sprinkles together in a blender until smooth. Drop a few sprinkles (if desired) into each Popsicle mold and then pour equal amounts of the mixture in each. Insert stick, and freeze for at least three hours. Makes about 6 Popsicles.

Cranberry Apple Bran Muffins (4g fibre)

Prep Time: 15 min. Total Time: 35 minutes Makes: 12 muffins


  • 1 1/2 cups All-Bran Originalcereal
  • 1 cup milk (1 per cent)
  • 1 cup all-purpose flour
  • 1/2 cup lightly packed brown sugar
  • 4 tsp baking powder
  • 1 tsp ground cinnamon
  • 1/2 tsp each, ground nutmeg and salt
  • 2 eggs
  • 1/4 cup canola oil
  • 3/4 cup chopped, frozen cranberries (do not thaw)
  • 3/4 cup diced McIntosh apple (not peeled - 1/4″/6mm dice)

Combine cereal and milk in a medium bowl. Let stand for two minutes or until cereal softens.

Combine theflour, sugar, baking powder, cinnamon, nutmeg and salt in large bowl. Set aside.

Addeggs and canola oil to cereal mixture beat well. Add liquid mixture to the dry ingredients, stirring until just combined. Fold in the cranberries and apple. Portion batter evenly into 12 (2 1/2″/6.5 cm) non-stick muffin pan cups, lightly coated with cooking spray. Bake in a 400°F (200°C) oven for 20 minutes or until tops spring back when lightly touched.

Tip: We like the sweetness of McIntosh apples to balance the tanginess of the cranberries in these muffins. If you prefer a more tart combination, choose an apple variety such as Empire or Spy.

Missy Chase Lapine shares healthy recipes that can boost your fiber intake on Canada AM, Thursday, June 28, 2012.

Missy Chase Lapine shares healthy recipes that can boost your fiber intake on Canada AM, Thursday, June 28, 2012.

33 Sneaky Ways to Add Protein Powder into Every Meal

Protein powder is a popular go-to after a workout. Put it into a shaker cup, add water, shake, and you have a portable drink to revitalize your muscles and energy.

Or blend it with milk, fruit, greens, nut butter, or other fun additions, and it’s an anytime snack or meal replacement. (And a delicious one at that.)

But this supplement isn’t only for liquids. You can also use it to make a variety of dishes, from muffins and cupcakes to burgers, lasagna, dips, doughnuts, and more!

Check out these protein powder recipes. Use your favorite powder if you don’t like the one called for in the ingredient list. Experience how delicious it is to take a break from the shaker cup!

1. Strawberries and cream high protein oats

There’s no reason oatmeal has to be boring. The simple addition of fresh strawberries (or another favorite berry — are all good sources of fiber) and vanilla protein powder make them taste like dessert.

Cooked over the stove for 5 minutes, this beats the pants off of any packed, overly sugary version!

2. Quinoa breakfast bake

Inspired by our own Quinoa Breakfast Bake, this easy breakfast is perfect hot or cold. Plus, it makes enough for a healthy start to your day throughout the week.

Blueberries give this dish an antioxidant punch, while ripe bananas make it naturally sweet. Bonus: You can make it vegan-friendly.

3. Cocoa banana muffins

Chocolate, bananas, and muffins — this recipe checks all the boxes on “delicious.” These muffins freeze well, so make an extra batch and pop them in the microwave when you’re ready to chow down.

Using oat flour also makes them gluten-free! Just check the labels on your flour and protein powder to be 100 percent sure.

4. Banana oatmeal breakfast cookies

These sweet treats will make you feel good about eating cookies for breakfast. And with just five ingredients — including protein-packed peanut butter and protein powder — you’ll be full for hours. Bonus: They taste like a PB&H (honey) sandwich!

5. Paleo pumpkin protein pancakes

Thanks to ginger, nutmeg, cinnamon, and pumpkin pie spice, these fluffy, gluten-free pancakes are full of flavor (you honestly don’t even need syrup on top!).

They’re nutritious to boot and simple to make. We love serving them at brunch.

6. Secretly healthy banana bread

A few simple swaps make this banana bread a super-healthy breakfast option. Half of the white flour is substituted for whole-wheat.

The addition of protein powder gives this loaf much more staying power than the traditional version. Add chopped walnuts for omega-3 fatty acids.

7. Protein pumpkin pie chia pudding

This nutritious pudding is a great recipe to make ahead and enjoy the next morning. And it tastes more like dessert than a healthy morning meal, which is a plus for anyone with a sweet tooth.

It’s got energy-boosting chia seeds, vitamin A-rich pumpkin, almond butter, and loads of spices. Because it’ll keep for several days in the refrigerator, make an extra batch for busy days.

8. Chocolate protein waffles

Waffles aren’t only for weekends thanks to this one-serving recipe. Naturally sweetened with bananas and coconut flour, these waffles require few ingredients and provide a satisfying balance of fat, protein, and carbs.

Serve them with your favorite toppings like fresh fruit, cacao nibs, or a scoop of Greek yogurt.

9. Oil-free carrot cake protein bars

Who knew carrots could taste this decadent? These gluten-free bars use bananas and a touch of maple syrup for sweetener, plus spices like cinnamon and nutmeg for extra flavor.

If you’re not a raisin fan, you can opt out of including them or even choose chocolate chips instead. Coconut butter drizzled on top takes their deliciousness to a new level.

10. Mini pizza muffins

Perfect for afternoon pizza cravings or as a party appetizer, these little guys have all the toppings — plus protein — baked right in. With bits of pepperoni and mozzarella in every bite, they make perfectly sized snacks. They’re easy to freeze for later too.

11. Chia peanut butter protein balls

You’ll never believe how easy these protein balls are to make. Dates, protein powder, peanut butter, and ground chia seeds get pulsed together in a food processor and chilled to perfection in the fridge. Throw them in your gym bag for a quick snack before or after a workout.

12. Red velvet protein bars

These homemade red velvet protein bars may not taste exactly like the cake you’re used to, but you just might like them even more! Perfect for an on-the-go snack or after-dinner treat, these simple bars add vanilla protein powder for extra flavor and coconut flour for richness.

13. Vanilla almond butter protein granola

Granola is often loaded with more not-so-healthy ingredients than healthy ones. That’s not the case in this recipe.

Creamy almond butter, oats, and flaxseed all have staying power. A serving of vanilla protein powder makes this granola even more flavorful. Eat it on its own, with milk (like cereal), or mixed with yogurt.

14. Pizza dip with Parm topping

Perfect for dunking crackers or fresh veggies in, this pizza dip is crazy-good for you — thanks to iron-rich beans and raw walnuts bringing both crunch and healthy fats to the table. With the help of basil, oregano, garlic, tomato paste, and cheesy nutritional yeast, it honestly tastes like pizza!

15. Cake batter balls

Cake batter you can eat with your hands? Yes, please! With just five ingredients and no baking necessary, these satisfy your sweet tooth while providing a dose of protein — sans risk of salmonella since they’re vegan.

Cauliflower Purée

Editor's note: The recipe and introductory text below are from Ted Allen's The Food You Want to Eat. For Allen's tips on throwing a Thanksgiving party, click here.

Mashed potatoes really serve primarily as a silky, textural vehicle for butter, cream, and salt, in my view. Cauliflower does an excellent job as well — and considering all the other carb sources on your table today, there's no harm in a whipped white dish that contains few of them.

Steaming works better than boiling for this purée because boiling leaches flavor out of the cauliflower. You can get a big pot with a steamer insert anywhere for about $20.00. But go ahead and boil if you need to just use less liquid to thin the purée. (The cauliflower will have absorbed a lot of water in boiling.)

There's no law that says you can't purée other quick-cooking vegetables as well imagine whirled peas, as the Phish fans used to exhort on their Volvo bumpers. The bright green color looks fantastic on a plate.

Sunday, July 29, 2012

Italian Wedding Soup: Family Fave.

Today when I randomly selected a recipe to make for lunch I had no idea that this recipe would be one of my family's all time favorites. In the Sneaky Chef to the Rescue I found out that this soup wasn't served at weddings, it just stands for the "marriage" between meat and greens! The chicken broth and spices produce a scrumptious soup, and the meatball mixture is absolutely outstanding. The orzo compliments both very well, and we actually tripled the amount called for in the recipe. Kids love pasta, and when they eye something that possesses it, they will be more likely to consume it. Get it?

*Below I have included a sample of the recipe for Italian Wedding Soup. Also below is the Green Puree, which is used in the recipe. Please keep in mind that Missy Lapine was the author of this recipe, and you can find the full, precise extent in The Sneaky Chef to the Rescue.

Green Puree: To make about 2 cups of puree

Supplies You Will Need:
2 cups raw baby spinach (if using frozen, add only 1 cup)
2 cups broccoli (cut into florets)
1 cup sweet green peas, frozen
2 to 3 tablespoons water (use only as needed)

Rinse the spinach thoroughly. There are two ways to prepare this puree, and below I have included the faster one.

Microwave Version:
Place the broccoli in a microwave-safe bowl and cover with water. Microwave on high for 8-10 minutes. You want the broccoli to be especially tender. Add the peas for the last two minutes of the cooking process. Drain the veggies. Next, pulse the spinach in the food processor, which will reduce it significantly. Add the broccoli and peas, with a small amount of the water.
Store the Green Puree in the refrigerator for three days, or in the freezer for three months.

One Tip:
To save your purees, always store them in ice cube trays in the freezer. That way you are able to use them for much longer, and you don't spend a ton of time making the puree for only three days worth.

Italian Wedding Soup: Produces 8-10 decent servings

Supplies You Will Need:
Meatball Mixture:
1/4 cup oat bran
1/4 cup plain breadcrumbs
1 cup water
1 egg white
1/4 cup Green Puree (listed above)
2 tablespoons tomato paste
2 tablespoons grated Parmesan cheese
1/2 teaspoon garlic and onion powder
1/2 pound lean ground beef
8 cups chicken broth
1/2 teaspoon garlic and onion powder
1/2 cup orzo (triple or quadruple for even more kid friendly effect)
Optional: 2 tablespoons grated Parmesan cheese for serving

Meatballs: (Make sure you prepare these first)
In a large bowl, combine the breadcrumbs and oat bran. Whisk in the egg white, Green Puree, tomato paste, Parmesan cheese, and powders. Add the ground beef and mix with your hands until fully incorporated. (you might see green specks don't worry, these will disappear once the meatballs are cooked in the soup). Gently pinch off teaspoon sizes of meat to form a meatball. Roll out all the meat into meatballs and set aside.
Broth: (second step)
In a large soup bot, boil the chicken broth and powders over medium-high heat. Add the meatballs and orzo. Reduce heat to a simmer and stir occasional for 15 minutes, until the meatballs and orzo have fully cooked. Ladle the soup into bowls and top with salt, pepper, and grated Parmesan cheese. Serve warm.

Nutritional Facts: (New system)
Per serving: About 1 1/2 cups soup: Calories: 119, Total fat: 4.7g, Fiber: 1.4g, Protein: 12.7g, Sugars: 1.6g
Green Puree.

Thank you for viewing this delicious recipe by Missy Lapine. You can find the full extent in The Sneaky Chef to the Rescue on Amazon, Ebay, and bookstores everywhere! Purchase the book to find all the recipes. Below pictures are featured also! Feel free to leave comments, suggestions, ideas, and questions!
Thank you!-
Grace Gilbert
Pictures Below.

Orzo and Chicken Broth.

Watch the video: Red Cabbage Puree