Eat Your Fruit and Veggies, Without

Even Knowing it!

Vegetable Spaghetti Sauce
A portion contains 2-3 servings of vegetables. This sauce can be made and frozen in smaller
batches to be used later!
Prep: 20 minutes
Cooking time: 1 hour
Ingredients:
2 small onions, chopped
2 celery stalks, chopped
2 red bell peppers, chopped
2 zucchinis or yellow summer squash (grated with box grater or cheese grater)
2 carrots, (grated with box or cheese grater)
1 T. Olive oil
1 tsp dried oregano, or Italian seasoning
2 bay leaves
1 small butternut squash, cut in half, scoop out seeds, and grate on box grater
4 cans (14.5 oz) diced tomatoes in juice, or crushed tomatoes
2 cups water
1 cup baby spinach or baby kale
tsp. salt
tsp. black pepper
Crushed red pepper to taste (optional)
1. Heat a large saucepan over medium heat, add olive oil to the pan, followed by chopped
and grated veggies. Add dried oregano and 2 bay leaves, cook slowly with lid on, for
around 20 minutes, stirring occasionally. Vegetables should be soft, not brown.

2. Add butternut squash to the pan of vegetables. Add tomatoes with juice, 2 cups water, 1
cup baby spinach or baby kale salt, ground black pepper, and crushed red pepper flakes if
desired. Bring to a boil, then simmer for about 30 minutes, or until the squash is soft. Take
the pan off the heat, remove bay leaves and let the sauce cool slightly.
3. Use an immersion blender to blend sauce in pan, or use a blender or food processor and
blend in batches or all at once depending on the size of your equipment.
4. For even more veggie power, use this sauce on spaghetti squash!
Makes 13 cups.

Hidden Veggie Lasagna

Use this web address for an easy to follow recipe for veggie lasagna. Complete with pictures!
http://www.mommytesters.com/2013/12/hidden-veggie-lasagna-recipe-for-picky.html

Faux-Mashed Potatoes
Prep: 5 mins
Cook time: 25 mins
You can use a one to one ratio of potatoes to cauliflower, or any combination of the
two is fine!
Ingredients
3 medium/large red potatoes (about 3 cups), rinsed, and chopped into 1 inch
pieces.
3 cups cauliflower, rinsed, cut into 1 inch pieces.
cup milk or milk substitute
2-4 tablespoons butter
tsp salt, plus additional to season to taste
Ground black pepper, to taste
1 small bunch or parsley, rinsed, chopped, optional
Instructions
1.
Bring a large pot, full of water to a boil. Add tsp salt and chopped red
potatoes. Cook for 17-20 minutes, until potatoes are fork-tender.
2.
When potatoes have 10-15 minutes left of cook time, add the cauliflower.
3.
Drain potatoes and cauliflower in a colander. Add the potatoes and cauliflower
back to the empty pot. Allow to rest for a few minutes and drain again if
necessary.
4.
Add 2 tablespoons butter, cup milk, salt, and pepper to the mixture and
mash until it is at desired consistency, adding more milk or butter if necessary.
You can use a hand mixer if you want whipped potatoes.
Serves 4

Black Bean and Corn Salsa with Quinoa

Makes 6 servings
Ingredients:
2 (15-ounce) cans organic black beans, drained and rinsed
4 cups fresh corn
1 pint cherry tomatoes, quartered
2 cups cooked quinoa
1 medium red onion, chopped
1/2 bunch fresh cilantro or flat-leaf parsley
1 medium red onion, chopped
2 avocados, pitted, peeled, and cut into cubes
1 tablespoon extra-virgin olive oil
1 lemon, halved
Sea salt
Preparation:
1. In a large bowl, combine the black beans, corn, tomatoes, quinoa, cilantro or
parsley, red onion, avocados, and olive oil. Squeeze the lemon halves and add their
juice to the bowl. Toss to combine then season to taste with salt and serve.
By: Haile Thomas, age 11, Arizona
Cook's Note: To make this dish hot, warm it on the stovetop or in a microwave, or
saut all the vegetables together and add the avocado and cilantro or parsley after it's
plated.

Meatballs Florentine
Prep Time: 15 minutes
Total Time: 35 minutes
Serves 4
Ingredients:
1 pound lean ground beef
1 egg
1/3 cup grated Parmesan
1/8 teaspoon ground nutmeg
tsp. salt
1/3 cup bread crumbs
1/3 cup whole milk
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
1 24-ounce jar marinara sauce
Non-stick cooking spray
Instructions:
1.
Pre-heat oven to 350F
2.

In a large bowl, gently combine the beef, egg, Parmesan, nutmeg, and teaspoon
salt, working the mixture with your hands until well combined.

3.

In a small bowl, combine the bread crumbs and milk. Let stand until absorbed,
then add to the beef mixture.

4.

Separate the spinach with your hands, making sure all excess moisture is removed
then add it to the beef and mix gently. Shape into 20 meatballs.

5.

Spray a baking pan with cooking spray and bake meatballs at 350F until done ~

6.

Place the marinara sauce in a skillet and cook on low while the meatballs are
baking, after the meatballs are done, place in the skillet with the sauce and cover, cook
on low 2-3 minutes

7.

Serve, or let cool and freeze for use later

Lucky Green Smoothies

2 cups fresh spinach
cup frozen pineapple
2-3 tablespoons sweetened shredded coconut
1 banana
cup milk of choice (regular milk, almond, soy, rice, coconut)
cup Greek yogurt
Place in blender and blend until smooth

Breakfast Smoothie
Serves: 2-4
Ingredients:
cup hemp seeds
2 cups water
1 cup unsweetened apple juice
1 ripe banana
1 cup frozen strawberries
4 cups raw kale, and spinach
2 T cocoa powder
2 T ground flax seeds
1 T ground chia seeds
cup frozen raw broccoli florets
Juice of one lime

Instructions
1.
Combine hemp seeds, apple juice and water in a high-speed blender and process
on high for 15 seconds.
2.
Next, add the banana, frozen strawberries, and blend on high again.
3.
Lastly, add the greens, cocoa powder, flax meal, ground chia seeds, broccoli, and
lime juice and blend one last time until smooth. Serve immediately.

Orange-Berry Smoothie
Ingredients:

2 navel oranges, peel, seeds and pith removed, cut into chunks
1 cup frozen blueberries
1 cup frozen raspberries
Directions
1. Combine all ingredients in a blender, and blend until smooth.

Green Pineapple Smoothie

Serves 2
Ingredients:
1 cup unsweetened almond milk
1 cup packed chopped kale
1/2 cup pineapple juice
1/2 cup diced pineapple
1 banana
Directions:
1. Puree ingredients in a blender until smooth.

Sweet Strawberry Smoothie

Serves 3-4
Ingredients:
1 1/2 cups (12 ounces) plain fat-free yogurt
3 to 4 bananas, peeled, cut into chunks
14 ounces strawberries, stems removed, roughly chopped to equal 3 cups
1/4 cup skim milk or soy milk
2 tablespoons honey
1 cup ice
Directions
1. Puree ingredients in a blender until smooth.

Vegetable Soup
Ingredients:
4 tablespoons olive oil
2 cups chopped leeks, white part only (from approximately 3 medium leeks)
2 tablespoons finely minced garlic

Kosher salt
2 cups carrots, peeled and chopped into rounds (approximately 2 medium)
2 cups peeled and diced potatoes
2 cups fresh green beans, broken or cut into 3/4-inch pieces
2 quarts chicken or vegetable broth
4 cups peeled, seeded, and chopped tomatoes
2 ears corn, kernels removed
1/2 teaspoon freshly ground black pepper
1/4 cup packed, chopped fresh parsley leaves
1 to 2 teaspoons freshly squeezed lemon juice
Directions:
Heat the olive oil in large, heavy-bottomed stockpot over medium-low heat. Once hot,
add the leeks, garlic, and a pinch of salt and sweat until they begin to soften,
approximately 7 to 8 minutes. Add the carrots, potatoes, and green beans and continue
to cook for 4 to 5 more minutes, stirring occasionally.
Add the stock, increase the heat to high, and bring to a simmer. Once simmering, add
the tomatoes, corn kernels, and pepper. Reduce the heat to low, cover, and cook until
the vegetables are fork tender, approximately 25 to 30 minutes. Remove from heat and
add the parsley and lemon juice. Season, to taste, with kosher salt. Serve immediately.
Recipe courtesy Alton Brown, 2004

The Best Vegetarian Chili in the World

Prep time: 15
Cook time: 1 hour
Serves: 8
Ingredients:
1 tablespoon olive oil
1/2 medium onion, chopped
2 bay leaves
1 teaspoon ground cumin
2 tablespoons dried oregano
1 tablespoon salt
2 stalks celery, chopped
2 green bell peppers, chopped
2 jalapeno peppers, chopped
3 cloves garlic, chopped
2 (4 ounce) cans chopped green chiles

2 (12 ounce) packages vegetarian burger

crumbles
3 (28 ounce) cans whole peeled tomatoes,
crushed
1/4 cup chili powder
1 tablespoon ground black pepper
1 (15 ounce) can kidney beans, drained
1 (15 ounce) can garbanzo beans, drained
1 (15 ounce) can black beans
1 (15 ounce) can whole kernel corn

Directions:
1 Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with
. bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in
the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers.
When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce
heat to low, cover pot, and simmer 5 minutes.
2 Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the
. kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low,
and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before
serving.
Recipe from allrecipes.com
http://allrecipes.com/Recipe-Tools/Print/Recipe.aspx?
recipeID=72508&origin=detail&servings=8&metric=false

Beef Stew (Bourguignon) with Lots of Vegetables - Low Carb,

Gluten Free, Dairy Free
Serves: 6-8
Ingredients
Beef Stew:
3 1/2-4 pounds beef chuck or top round, cut into cubes 1 1/2 to 2 inches
4-6 tablespoons olive oil, butter, or refined coconut oil for frying meat
2 cups chopped onions
1 cup chopped carrots
8 ounces bacon or lean salt pork, diced (optional)
5-6 cups red wine
3 cloves garlic, peeled and smashed
1 28-ounce can tomatoes, drained and roughly chopped
2 bay leaves
1 teaspoon dried thyme
salt to taste
For the Added Vegetables:
4-5 tablespoons olive oil
2 bags (14 ounces each) frozen pearl onions, thawed
1 pound mushrooms (can keep stems on), halved or quartered if large
6-8 carrots, cut in 1/2" rounds
1 1/2 cups frozen peas, thawed
Instructions:
1. Brown the meat: Dry meat chunks with paper towels because wet meat won't brown. Put
2 tablespoons of oil in a large stove-top and oven-proof pot with a lid (also called a Dutch
oven) and turn heat to medium high. When very hot, but not smoking, add as many pieces

of meat as will fit in 1 layer without crowding. Brown on 2 sides. Transfer pieces to a plate
and continue until all meat has been browned.
2. Cook Vegetables: Add additional oil or butter to the pot, if necessary (not necessary if
using bacon or salt pork). Put in the onions, carrots, and bacon or salt pork (if using) and
cook, stirring and adjusting heat so it doesn't burn, for 3 to 4 minutes to brown lightly.
Keep in the pot.
3. Assemble: Add wine to the pot and scrape up any little stuck bits. Add garlic, tomatoes,
bay leaves, thyme, and a little salt. Add reserved beef and any liquid that has been thrown
off. Stir gently to combine.
4. Stew: Preheat oven to 325. Bring pot to a simmer on top of the stove. Cover and put in
oven for 2 1/2 to 3 hours until the meat is tender when tested with a fork. Baste and
gently stir twice during that time.
5. Finishing the Stew: Remove pieces of beef with a slotted spoon and reserve on the side.
Remove and discard bay leaves. Using an immersion blender, blend liquid so that the
cooked vegetables get pureed into the sauce, thickening it. If you don't have an immersion
blender, you can strain the vegetables out of the sauce, pulverize them (add a little sauce
if necessary) in a food processor, and then add them to the sauce and stir in.
6. Return the beef to the sauce and taste and correct for salt. May be made up to this point 2
days ahead of time. Keep covered and refrigerated until ready to use.
7. Cook the Additional Vegetables: Preheat oven to 450. Roast the onions: Place oven
rack in upper half of oven. Put onions on a rimmed baking sheet. Coat with 1-1 1/2
tablespoons of oil (I use my hands) and roast for 25-30 minutes or until brown. No need to
stir.

Recipe by: Lisa Kelso

Found on: http://www.preheatto350.com/beef-stew-beef-bourguignon-lots-vegetables-low-

carb-gluten-free-dairy-free/