Stealth Health: Sneaking Immune-Boosting Foods into Your Diet

With a little ingenuity and preparation, you can expand your gastronomical horizons while keeping your body healthy. For more information, visit www.thesneakychef.com.

Bonus! There's nothing more soothing than a steaming bowl of chicken soup to relieve nasal congestion and the symptoms of a cold or flu. As an added bonus, Chase Lapine's recipe contains a hidden puree of cauliflower and zucchini, both excellent sources of Vitamin C.

The Sneaky Chef Creamy Chicken Soup, www.thesneakychef.com
Makes about 4 servings

1 tablespoon butter

1 tablespoon white flour

2 cups chicken broth, homemade or low-sodium canned/boxed (no MSG)

1/4 cup White Puree (See Sneaky Chef Make Ahead Recipe #4 below)

1/4 cup dry egg noodles or macaroni

1 cup diced, cooked chicken meat

1/4 cup evaporated low-fat milk

Salt to taste

Optional extra boost: diced celery, carrots and/or parsnips

Melt the butter in a soup pot over medium heat. Sprinkle the flour over the butter and stir constantly for a minute with a wooden spoon (this is a roux, a fancy name for a thickener). Pour in the broth and mix in the dry pasta. If you are adding any optional vegetables, do so at this point. Lower the heat and simmer for 10 to 15 minutes or until the pasta and vegetables are soft. Stir in the White Puree, cooked chicken, and the evaporated milk, mixing for a minute. Remove from heat and serve.

The Sneaky Chef's Recipe #4: White Puree

2 cups cauliflower florets (about 1⁄2 a small head)

2 small to medium zucchini, peeled and coarsely chopped

1 teaspoon fresh lemon juice

1 to 2 tablespoons water, if necessary

Makes about 2 cups of puree

Pour about 2 inches of water into a pot with a tight-fitting lid. Put a vegetable steamer basket into the pot, add the cauliflower, and steam for 10 to 12 minutes or until very tender. Drain. Alternatively, place the cauliflower in a microwave-safe bowl, cover the cauliflower with water, and microwave on high for 8 to 10 minutes or until very tender. Drain.

While cauliflower steams, pulse the raw peeled zucchini with the lemon juice (no water at this point) in your food processor. Once the cauliflower is cooked and tender, working in batches if necessary, add 1 tablespoon of water and some of the cauliflower to the food processor with the pulsed zucchini. Puree on high until smooth. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth out the puree, but the less water, the better.

This recipe makes about 2 cups of puree; double it if you want to store another 2 cups. It will keep in the refrigerator for up to 3 days, or you can freeze 1⁄4-cup portions in sealed plastic bags or small plastic containers.