Health Blog

As The Sneaky Chef, I seek out the world’s healthiest foods that we want our kids to eat for optimal health, then I find ways to hide it inside the dishes that our kids love and will eat without a fight.  Today’s topic is hiding cauliflower and zucchini, two very healthy vegetables that are not only packed with vitamins, minerals and antioxidants, they provide fiber to recipes which helps stabilize blood sugar levels, preventing the sugar “spike and crash” reaction that often occurs when we eat simple carbs.  They also add low calorie, no fat volume to dishes, allowing us to have a bit larger portion without overeating.

Cauliflower is one of those foods that gets a really bad rap, perhaps because of its smell when cooked or maybe just bad childhood memories. My husband, Rick, tells me he used to run out of the house when his mother made it, and he still threatens to when I pull it out of the vegetable bin. So I’ve had to find ways to hide this nutrient powerhouse in my family’s favorite meals. Its immune-boosting benefits include vitamin C, folate and fiber.

First, I steam the cauliflower until fork tender and put it to my mini food processor with some chunks of peeled zucchini and a little water. Puree the veggies until smooth. Add a few tablespoons to mashed potatoes, macaroni and cheese, spaghetti sauce, lasagna and even corn bread (it also cuts the need for all the oil).

Want to see it first hand? Check out this video, which walks you through this simple process! Feel free to share the idea with your friends as well—in case they want to sneak even more nutrients into their own meals.

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