Sam Smith Health + Nutrition Coaching
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Sneaky Recipes

Nutritious Purees

Purple

Orange

Orange

3+ cups of raw organic spinach

1.5 cups fresh or frozen blueberries


Use 1-2 Tablespoons of water to puree in a food processor or blender (blender may require more water, use as little as possible)


Orange

Orange

Orange

Steam or Boil until soft before puree-ing any combination of the following to equal about 3 cups of fresh, cut vegetable

- Sweet Potato

-Yam

- Carrot

- Butternut Squash

Green

Orange

Green

2 cups raw spinach

2 cups broccoli

1 cup sweet peas 


Steam or Boil Broccoli + Sweet Peas until soft. Cool. Puree all 3 vegetables until smooth.

White

White Bean

Green

2 cups cauliflower

2 cups zucchini (peeled & cut into chunks)


Steam or Boil vegetables until soft. Cool. Puree all vegetables until smooth.

White Bean

White Bean

White Bean

Puree one can or equivalent amount of home-cooked White Beans until smooth, adding water sparingly as needed.


White Beans - Cannellini - Great Northern - Navy

Brownies

Ingredients

How to make them

How to make them

1 package Brownie mix

1/4 cup ground flaxseed

1/2 teaspoon cinnamon

1/2 cup Purple puree or blueberry and/or prune babyfood puree


Optional: Add dark chocolate chunks to make it extra chocolate-y


How to make them

How to make them

How to make them

Prepare Brownie Mix according to package instructions, adding other listed ingredients before mixing well. (Optional: Use Unsweetened Applesauce in space of oil)


Bake according to the package recommendations, checking for doneness a few minutes before the recommended time is up.

Breakfast Pumpkin Bread

Ingredients

How to make it

How to make it

1 package Pumpkin Bread mix (or healthier at-home blend)

2 large Eggs

1/4 cup unsweetened applesauce

1/4 cup cottage cheese

1/2 - 3/4 cup Orange Puree or Pumpkin

1/2 cup milk of your preference

1/4 cup ground flaxseed (if using store bought mix)



How to make it

How to make it

How to make it

Preheat oven to 375F and grease a loaf pan or line muffin pan with cupcake papers. 


In a large bowl, mix all of the wet ingredients well before adding the bread mix. Fully incorporate the wet and dry ingredients.


Bake for 40 minutes in the loaf pan, or 25 minutes in muffin tin. Allow to cool before slicing.

Home-made Pumpkin Bread Mix

Ingredients

How to make it

How to make it

3 cups Wheat Flour 

(or a mix of 2 cups white plus 1 cup whole wheat flour, garbanzo flour, or other whole grain flour)

1-1/2 cups Brown Sugar

3 tablespoons Gground Flaxseed

3 teaspoons Pumpkin Pie Spice

1 teaspoon Salt

1-1/2 teaspoon Baking Soda

2 teaspoons Baking Powder

How to make it

How to make it

How to make it

Mix all ingredients together and use immediately or store in an airtight container for future use.

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