Hiding in plain sight

Hiding in plain sight

Featured Recipes:

Purple Power Smoothie

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Yield
4 servings
Preparation time
2 minutes
Ingredients
2 cups chopped red cabbage
1 cup diced cucumber
1⁄4 cup water
3 cups frozen blueberries
1 frozen banana
6 ounces low-fat vanilla yogurt
  fresh blueberries (for garnish)
Instructions

In a blender or food processor, purée cabbage, cucumber, and water. Add frozen blueberries, frozen banana, and vanilla yogurt. Purée again until smooth. Garnish with fresh blueberries.

To add more sweetness and a creamier texture, use an additional frozen banana. 

Notes

Per serving: 131 calories, 1 gram fat (0.5 gram saturated fat), 3 milligrams cholesterol, 38 milligrams sodium, 29 grams total carbohydrates, 4 grams fiber, 4 grams protein.

Cheese and Bacon Smugglers

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Yield
6 servings
Preparation time
30 minutes
Cooking time
20 minutes
Total time
50 minutes
Ingredients
1 baking potato
1 turnip
1 parsnip
1 zucchini
1 cup panko bread crumbs
1⁄2 cup flour
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper
1 cup shredded cheddar
8 cooked bacon slices (finely chopped)
2 large eggs (up to 4 eggs if needed)
  sour cream or applesauce (optional)
Instructions

Coarsely grate potato, turnip, parsnip, and zucchini. In small batches, take handfuls of the mixture and squeeze out excess liquid into the sink. In a large bowl, combine bread crumbs, flour, salt, and pepper.

Mix in grated vegetables, cheddar, bacon, and leek, reserving some bacon and cheddar for garnish.

Crack one egg into the mixture at a time, mixing until loose patties can be formed. Carefully drop a handful of vegetable mixture into a greased skillet over medium-high heat and flatten out with spatula. Cook in batches, spaced 1 inch apart, 3 to 4 minutes per side, or until golden-brown and crispy.

Top with extra crumbled bacon, cheddar, sour cream, or applesauce, if desired.

 

Notes

Vegetables listed in this recipe can be mixed and matched depending on what you have on hand. Colby jack or Swiss cheese could be used in place of cheddar. 

Per serving: 402 calories, 16.5 grams fat (5.5 grams saturated fat), 156 milligrams cholesterol, 1,099 milligrams sodium, 39 grams total carbohydrates, 5 grams fiber, 24 grams protein.

 

Family-Style Spaghetti and Meatballs

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Yield
6 servings
Preparation time
30 minutes
Cooking time
30 minutes
Total time
1 hour
Ingredients
8 ounces white mushrooms
3⁄4 cup mashed sweet potato
1 pound ground turkey
2 teaspoons Italian seasoning
1 teaspoon garlic powder
1⁄2 teaspoon salt
1⁄2 cup bread crumbs
1⁄4 cup grated Parmesan cheese
1 egg
2 cups fresh spinach
2 cups chopped cauliflower
1 32-ounce jar pasta sauce
12 ounces spaghetti (cooked)
Instructions

Preheat oven to 425 F. 

Grind mushrooms in a food processor. Transfer to a large, dry skillet, sprinkle with a dash of salt (optional), and sauté mushrooms on medium-high for 3 to 5 minutes to remove some of the moisture. Set aside and let cool.

In a large bowl, thoroughly mix mushrooms, sweet potato, ground turkey, Italian seasoning, garlic powder, salt, bread crumbs, Parmesan cheese, and egg. Create 20 to 25 1½-inch meatballs; space evenly on a baking sheet with edges and bake until fully cooked through, about 20 minutes. 

In a food processor, purée spinach and cauliflower. Steam in large skillet with a few tablespoons of water for about 5 minutes. Add pasta sauce and meatballs to skillet; stir and cook until heated through.

Top pasta with meatballs and sauce. Serve sprinkled with cheese, if desired.
 

Notes

If you’re not so sure about hiding vegetables in both the meatballs and the sauce, try out one at a time. Meatballs can be made ahead in batches and frozen for up to 3 months. 

Per serving: 548 calories, 16 grams fat (3.5 grams saturated fat), 153 milligrams cholesterol, 1,050 milligrams sodium, 68 grams total carbohydrates, 7 grams fiber, 36 grams protein.

Superhero Oatmeal

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Yield
8 servings
Preparation time
10 minutes
Cooking time
6 hours
Total time
6 hours, 10 minutes
Ingredients
4 cups rolled oats
1⁄2 cup packed brown sugar
1 teaspoon cinnamon
1 teaspoon ground ginger
1⁄2 teaspoon ground nutmeg
1⁄4 teaspoon ground cloves
1⁄2 teaspoon salt
2 large apples (peeled)
2 large carrots (peeled)
1⁄2 cup chopped dates or raisins
1 teaspoon vanilla
2 cups milk (or alternative milk)
2 cups water
  walnuts, diced apple, dates, or raisins (optional toppings)
Instructions

Coat inside of slow cooker with cooking spray.

Mix together oats, brown sugar, cinnamon, ginger, nutmeg, cloves, and salt. Grate apples and carrots in a food processor or hand grater.

Place all ingredients into slow cooker (except for toppings); stir well to combine. Cover with lid and cook on low 6 to 8 hours.

If desired, serve topped with walnuts, diced apple, dates, or raisins. 

Notes

Per serving: 274 calories, 4 grams fat (2 grams saturated fat), 5 milligrams cholesterol, 195 milligrams sodium, 53 grams total carbohydrates, 6 grams fiber, 8 grams protein.