Missy Chase Lapine, author of The Sneaky Chef, has just released a new cookbook, Sneaky Blends! I absolutely love this cookbook and the idea behind it. I much prefer to eat my veggies instead of drink them; and I could never get Timothy to drink a green juice. But, Sneaky Blends offers over 100 fruit and veggie purees that can easily be added to traditional dishes to up the nutrition content and increase your overall health and wellness. I can also use the purees on their own for my soon to be born baby boys once they are ready to start solids.
Making the purees ahead of time and then having them frozen or in the refrigerator makes it easy to incorporate them in to any of the delicious recipes Missy has created. I’m always looking for new healthy grab and go breakfast ideas and these frittatas made with a broccoli/pea/spinach base are delicious! Timothy will definitely eat these as well; and I feel super good knowing we all get our daily greens in first thing in the morning. Below are the recipes taken from the book with Missy’s step by step instructions and tips.
BROCCOLI-PEA-SPINACH BASE BLEND
4 cups broccoli florets, fresh or frozen
3 cups frozen sweet green peas
4 cups baby spinach
Makes 4 cups
In many cases, I prefer the ease of frozen fruits and veggies, but go for the fresh, pre-washed, bagged baby spinach here—it has a milder flavor. If you must use frozen (the chopped spinach that comes in a block), only use 1 cup for this recipe. Oh, and if you like fresh baby kale better than spinach, go ahead and swap it in. Place a steamer basket into a large pot, pour in a few inches of tap water (make sure the water is below the bottom of the basket), and set it over high heat. Add the broccoli and steam, covered, for about 10 minutes if fresh, or about 2 minutes if frozen, until just tender. Add the frozen peas to the basket for the last 2 minutes of steaming. Pulse the spinach in a high-powered blender a few times to reduce its volume. Add the steamed veggies along with 2 to 3 tablespoons of filtered water, and puree until smooth, adding more water as necessary.
Nutrition facts (per 1 ⁄2 cup): 42 calories; 0 g fat; 67 mg sodium; 7 g carbs; 2 g fiber; 2 g sugar; 3 g protein
BROCCOLI-CHEDDAR MINI FRITTATA
Nonstick cooking spray 6 6-inch corn tortillas
4 large eggs
1 tablespoon chia seeds
2/3 cup shredded sharp cheddar cheese, divided
1/4 teaspoon sea salt
1/2 cup Broccoli-Pea-Spinach
3/4 cup finely chopped raw broccoli florets
Makes 6 servings
Serving size: 1 frittata
In the morning, it’s easy for a healthy breakfast to go out the window.
So I make these ahead when I’m not in a rush, and then pop one in the toaster oven to warm before jetting out the door.
They freeze perfectly, too. You can make these minus the tortilla, but I like that it gives this meal real portability.
Preheat the oven to 375 degrees.
Mist a muffin tin with nonstick cooking spray.
Wrap tortillas in a damp paper towel and microwave for 30 seconds to make them pliable.
Gently press 1 into each of 6 muffin cups.
In a large bowl, whisk together the eggs, chia seeds, ¼ cup of the cheese, salt, the blend, and the broccoli.
Pour ¼ cup of the egg mixture into each muffin cup and top with the remaining.
Bake for 22 minutes, until the eggs are just set. Serve warm. Leftover frittatas freeze well for up to 3 months.
Nutrition facts (per serving) 162 calories; 8 g fat; 258 mg sodium; 12 g carbs; 3 g fiber; 1 g sugar; 10 g protein
I highly recommend Sneaky Blends to everyone who wants to supercharge their health; and create yummy recipes with wholesome ingredients, and high antioxidant fruit and veggie based purees.