Fruits and vegetables are part of a healthy diet and increase flu-busting abilities. It was recently discovered that giving vegetables silly names can actually get kids to increase their veggie intake. This month’s gluten free recipe takes a less obvious approach and that is sneaking vegetables into a recipe for those kids who will eat veggies only if they can’t see them.
Sneaking in Produce
Pureeing is an excellent technique for increasing fruits and vegetables into the family’s daily diet, especially if there are picky eaters in the house. Think smoothies and soups pureed into yummy meals or snacks and nobody will be the wiser. Use this recipe as a base to create your own sneaky vegetable delights.
This is an original recipe by Mum Mum’s own dietitian. Commercial pasta sauces can often be a hidden source of gluten, but this recipe is gluten free making it suitable for celiacs. The nutritional yeast and miso provide the flavor of meat and parmesan cheese and is a great option for vegetarians or vegans or those with dairy allergies. If there is a soy allergy, omit the red miso.
1 medium sized carrot, chopped
2 medium sized zucchini, chopped
2 cloves garlic, peeled and crushed
½ medium onion, chopped
1 teaspoon fresh rosemary, minced
1 teaspoon fresh oregano, mined
1 tablespoon fresh basil, chopped
(Your favorite herbs can be substituted here, if using dried herbs cut the amount in half)
1 teaspoon balsamic vinegar (optional)
1.5 teaspoons nutrition yeast
2 teaspoons red miso
Yield: 4 cups
Prep Time: 40 minutes
Tags: gluten free
