fThe Hidden Ingredient Health

The Hidden Ingredient By Natasha Davis

Adding in nutrient dense ingredients into your everyday life

Oftentimes recipes have the same handful of ingredients. There isn’t anything wrong with those foods in moderation, but it’s important to focus on whole foods more often. We need to treat our bodies right with nutrients by eating a variety of fruits and vegetables. I love finding ways to sneak vegetables into my favorite desserts. I like to joke with my family that I’ll be one of those moms in the future getting my kids to eat their vegetables with zucchini muffins or avocado chocolate mousse. Over the years I’ve cooked up some recipes that go beyond your typical banana bread and zucchini bread...

Sweet Potato Brownies

1. Heat your oven to 350 degrees Fahrenheit and line a eight-by-four inch loaf pan with parchment paper.

2. Mix the wet ingredients together in a large mixing bowl until fully incorporated

3. Add in the cocoa powder, salt and cinnamon. I always do a ton as my heart always wants more than what’s usual.

4. Pour the batter into the loaf pan and lick the spoon clean if you’re feeling it.

5. Bake in the preheated oven for around 30 minutes or until a toothpick comes out clean. Let them cook and cool completely for the best texture. 6. Resist the temptation to eat the entire batch in one sitting. I’ve done it before and my stomach was not happy after.

1 cup mashed sweet potato ⅓ cup maple syrup ⅓ cup choice nut butter: almond preferred 1 egg OR 1 flax or chia egg ¼ cup cocoa powder 1 tsp vanilla extract 1 tsp cinnamon A dash of salt

How-To: Chia Egg

Combine 1 tbsp of chia OR flax seeds with 3 tbsp of water, and let sit for 10 minutes

Blender Pesto

Ingredients

1 avocado 2 handfuls of spinach ¼ cup unsweetened plant milk optional dash of olive oil spoonful of thick yogurt ½ tsp onion powder ¼ tsp paprika 2 tbsp nutritional yeast

Chickpea Chocolate Chip Cookies

I know some of you might be taken aback by the thought of putting beans in a beloved treat. But I always say don’t knock it until you try it!

Chickpeas are my favorite type of legume because they’re so versatile. Not only are they a great source of fiber, but according to Cleveland Clinic, they’re considered to be a complete plant based protein because they contain all nine essential amino acids. They’re also packed with nutritious minerals and vitamins.

Companies have started making chickpea pasta, but I think chickpea cookies are the real hype. You don’t even notice they’re flourless and they’re so sweet that you won’t be able to stay away. And who argues with chocolate? 1. Heat your oven to 350 degrees Fahrenheit and spray a sheet pan with nonstick oil or grab some parchment paper.

2. Blend all of the ingredients, except for the chocolate chips, in a blender. It’ll be pretty thick and doughy.

3. Fold in probably way too many chocolate chips using a spatula or spoon. To add even more nutrients in your diet, opt for dark chocolate with a high percentage of cacao. Brands like HU Kitchen offer coconut sugar instead of cane sugar.

4. Form into around 14 cookies depending on how big you want them.

5. Bake for 14 minutes for the best consistency: soft and chewy.

6. I know this one will be hard but let them cool before eating. The smell might be too enticing.

Vegan and Gluten-Free

Ingredients

1 15 oz can garbanzo beans,

drained and rinsed

½ cup choice nut butter: peanut preferred ⅓ cup maple syrup OR honey 2 tsp vanilla ½ tsp baking powder ~½ cup dark

chocolate chips

Easy Blender Pasta Sauces

Ingredients

insides of 1 small squash

[acorn preferred] ¾ cup of cashews ⅔ cup of unsweetened

plant milk

½ of a small yellow onion,

diced and cooked

2 garlic cloves 1 tbsp nutritional yeast 1 tsp paprika 1 tsp oregano

Pesto Ingredients on Page28!

Obviously your typical pasta sauce is already chock-full of tomatoes and spices. But marinara gets old fast and sometimes you want a little extra flavor. Here are two homemade pasta sauces that have a sneaky veggie. All you have to do is blend the ingredients and fold in your favorite pasta!

If you’re in the mood for macaroni and cheese, try a squash cashew cheese sauce. Squash is high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus and potassium. That’s a mouthful, but that’s health. These nutrients will improve your gut health, digestion, and sight. I highly recommend heating this on the stove and then folding in your noodles.