June 28, 2012: Sneaky Chef Guacamole
Published Thursday, June 28, 2012 7:27AM EDT
Last Updated Thursday, June 28, 2012 9:20AM EDT
Getting more fibre into your diet may seem like a chore. It doesn’t have to be according to Missy Chase Lapine, creator of “The Sneaky Chef” series of books. Lapine shares these healthy recipes that can boost your fibre intake without compromising flavour.
Sneaky Chef Guacamole with Jicama “Fries” as Dippers
Mexican night in our house is not just fun, it also provides one of our healthiest meals. Avocado is one of the most nutrient-dense and fibre-rich fruits (yes, it’s a fruit!) on Earth. It also provides an excellent hiding place for the puréed broccoli, spinach and peas in my Green Purée.
- 1 ripe avocado
- 1/2 lime, freshly squeezed
- 1/2 teaspoon salt
- 1/4 cup Sneaky Chef Green Purée (spinach, broccoli and peas)
Optional extra boost: chopped red onion, chopped tomatoes chopped cilantro (or fresh basil), and/or chopped jalapenos, to taste
Halve the avocado lengthwise, remove the pit and scoop out the flesh. In a small bowl, combine the avocado with the lime juice, salt, Green Purée and optional extras, if desired. Mash with the back of a fork to desired consistency.
Makes about 4 small servings. Goes well with Jicama “Fries” (below) and/or homemade crunchy corn tortillas or Crunchy Corn Chips.
Jicama (pronounced HEE-ka-ma) is a root vegetable with a high water, high fibre, low carb count, with a crunchy texture and sweet taste, somewhere between an apple and a water chestnut. It makes crunchy raw sticks that look like uncooked French fries, making them that much more fun for kids and adults alike.
- 1 small to medium-sized jicama
I’ve found the easiest way to peel jicama is using a carrot peeler. Rinse the jicama, then slice off each end first. Peel as you would a potato. Once peeled, cut into French fry shaped sticks:
Sneaky Chef Surprise-icle
Remember those childhood creamsicles on a hot summer day? My version has the same classic orange and vanilla flavouring along with the daring addition of sweet orange veggie purée. The kids don’t stop to think twice as they lick their sticky fingers.
- 1⁄2 cup orange juice (no pulp)
- 1⁄4 cup Sneaky Chef Orange Purée (carrots/sweet potatoes)
- 1⁄2 cup vanilla yogurt
- 2 Tbsp sugar
- Rainbow sprinkles, optional
Blend all ingredients except sprinkles together in a blender until smooth. Drop a few sprinkles (if desired) into each Popsicle mold and then pour equal amounts of the mixture in each. Insert stick, and freeze for at least three hours. Makes about 6 Popsicles.
Cranberry Apple Bran Muffins (4g fibre)
Prep Time: 15 min. Total Time: 35 minutes Makes: 12 muffins
- 1 1/2 cups All-Bran Originalcereal
- 1 cup milk (1 per cent)
- 1 cup all-purpose flour
- 1/2 cup lightly packed brown sugar
- 4 tsp baking powder
- 1 tsp ground cinnamon
- 1/2 tsp each, ground nutmeg and salt
- 2 eggs
- 1/4 cup canola oil
- 3/4 cup chopped, frozen cranberries (do not thaw)
- 3/4 cup diced McIntosh apple (not peeled - 1/4″/6mm dice)
Combine cereal and milk in a medium bowl. Let stand for two minutes or until cereal softens.
Combine theflour, sugar, baking powder, cinnamon, nutmeg and salt in large bowl. Set aside.
Addeggs and canola oil to cereal mixture; beat well. Add liquid mixture to the dry ingredients, stirring until just combined. Fold in the cranberries and apple. Portion batter evenly into 12 (2 1/2″/6.5 cm) non-stick muffin pan cups, lightly coated with cooking spray. Bake in a 400°F (200°C) oven for 20 minutes or until tops spring back when lightly touched.
Tip: We like the sweetness of McIntosh apples to balance the tanginess of the cranberries in these muffins. If you prefer a more tart combination, choose an apple variety such as Empire or Spy.