What better way to celebrate summer than with a delicious BBQ outing with the family? That's why I wanted to share a couple of my favorite BBQ recipes with you from my BBQ e-book, my BBQ Sneaky Turkey Burgers and Sneaky Greek Grilled Pizza. They're both packed with hidden healthy ingredients, yet you would never know by the taste. 

Mother’s Day is just around the corner, and I (as I’m sure all moms out there!) am looking forward to taking full advantage of this holiday. One of my favorite things about Mother’s Day is enjoying all the housework, cooking and cleaning I WON’T be doing. (My husband and kids are such good sports!)

Every year on Mother’s Day in thousands of households around the nation, children decide to “surprise” their moms with breakfast in bed. I absolutely love it! It’s great seeing my kids working together, taking pride in a job well done and let’s face it, who doesn’t love to be catered to? But after all is said and done and I’ve finished my breakfast, I’m typically overwhelmed by the tornado that seems to have become my kitchen!

With measuring cups and spoons tossed on the counters, and plates covered in who-knows-what, it’s easy to lose that Mother’s Day feel amidst a kitchen disaster. So this year, I’m determined to help myself and other moms keep Mother’s Day relaxing by offering some breakfast-in-bed recipes that are healthy, nutritious and most importantly, provide less mess!

What a party it was going to be that night! The guest of honor was receiving all the goodies any kitchen could want from a potato masher to a Panini maker to a 3 in 1 slow cooker. There were cookie sheets and muffin tins.  I stood there admiring the untouched beauty of a loaf pan that I was gift wrapping.

Sounds like a wedding shower doesn’t it? 

My son who had been diagnosed to be on the Autism spectrum several years before, turned 17 that day.  

Since The Sneaky Chef method so effectively removes the sensory concerns from so many foods, it allowed my son’s diet to drastically improve. Then The Sneaky Chef inspired methods were made part of his life skills training. He learned to love cooking.

The Sneaky Chef started him on his journey less than a year ago when I made for him the first burger. I used the green puree and rejoiced that my son ate veggies without gagging!

In no time at all, I watched my son shopping for fresh spinach and kale for him to chop up in a safety chopper and toss into ground chicken or a whole wheat veggie pizza crust he was making himself.  Whole wheat spinach waffles anyone?

We didn’t stop with just cooking projects, with our continuous supervision he agreed to be responsible to shop for and prepare all of his own foods.

I purchased a pair of kitchen islands to form his own counter space with bottom shelves used for his pantry and for his disability appropriate kitchenware and appliances.

He cooks the foods and stores them in the freezer. He eats them for his meals.

It’s a good feeling as his mother to know that he is he eating far better now. Further, it’s great to know that his daily life reinforces him being in the habit to thoughtfully prepare health foods for himself. It doesn’t bother me that we have to supervise him. It is what it is. He is far more independent than before.

Now I have only one question and it really is for him. I need to ask him if sometime I can borrow his mini muffin pans. His are nicer than mine ☺.

–Guest Blogger Cindy Appel is a midwest mom whose teenage son,diagnosed with autism, has focused being creative in not only what he eats, but in gaining important life skills. She tell us that it was an important breakthrough when they discovered The Sneaky Chef.

Happy Earth Day! As a mom, I’ve always believed in the importance of teaching my children about the benefits and gifts we receive daily from our planet. Although Earth Day is an ideal time to recycle and make steps to take better care of the environment, it’s also a perfect opportunity to teach our kids the difference between real, whole foods from nature, and overly-processed foods that are often filled with chemicals and fake ingredients.

Taking the time to enjoy foods that are as close to their natural form like, fresh fruit, vegetables, legumes, grains and lean proteins, can be a delicious and eye-opening way to celebrate Earth Day with your children, and all the bounty our planet provides us. 

One of the easiest ways I’ve found to teach my kids the difference between foods from the earth and heavily processed items is by taking them grocery shopping with me. It can be fun and educational to walk the perimeter of the store where the fresh produce is, and then show them a few examples of unhealthy packaged foods. I know how hard it can be to convince kids not to go for the super sugary cereals and fruit roll-ups, so here are a few different techniques to try:


1. Read them the nutrition labels and ingredients list. I like going by the rule of “if you can’t pronounce it; you probably shouldn’t be eating it.” Let them give it a try too! Reading labels will help set healthy habits for the rest of their lives early on. 

2. Try explaining how natural foods are changed by other ingredients to become something different that is less healthy for our bodies. Although some processed foods can be a part of a healthy diet, try to go for those that still have real ingredients in them (that you can pronounce). 

3. If your kids aren't impressed by Earth's natural bounty, try this win-win approach: make them my Earth Day Milkshake (recipe below) but don't tell them what's in it. About an hour later, ask them how they're feeling: good? sleepy? sugary crash? Now tell them that you made it really easy for them to eat their veggies today by putting them in the milkshake. Point out that you balanced out the sugar with the high quality nutrition of spinach. This is the classic "sneak and teach" approach. Kids get to experience first hand the energy and mood benefits of the veggies in a way that's completely easy and delicious for them. What's not to love about spinach when it tastes so good? Try this in my other free recipes for kids' favorites including: Sneaky Chef mac n' cheese, Speedy Stovetop Lasagna, chicken nuggets, Brainy Brownies, spaghetti and meatballs, Power Pizza, etc!" 


My Earth Day Milk Shake features one of my all-time favorite whole foods, spinach. This green superfood has countless nutritional benefits, and the green color makes it fun for the kids on Earth Day. 

I hope these tips and recipe helps you celebrate Earth Day with your children in a fun and delicious way!

Earth Day Milk Shake

Yes, it’s bright green, but so are mint chocolate chip and pistachio ice creams and that never stood in anyone’s way. Tell the kids you’re celebrating Earth Day or just having fun. They will gobble it up and you’ll be amazed. The key is to start with a really good tasting vanilla frozen yogurt or light ice cream; the vanilla extract will help its flavor shine through. Each tablespoon of Spinach Juice is the equivalent of eating about 1/4 cup of spinach, so you can feel great about serving this delicious treat. Start with the lesser amount of juice called for, and work up to more over time.Makes 2 servings

• 2 cups vanilla low-fat ice cream or frozen yogurt
• 4 to 6 tablespoons Spinach Juice (See Make-Ahead Recipe)
• 1/4 cup milk
• 1/2 teaspoon pure vanilla extract

Blend all ingredients together in a blender until smooth. Serve in tall glasses with a quick squirt of whipped cream and a straw.

For more fun recipes featuring spinach and other healthy veggies, click here!

My top tips and rules about texting in my home as part of the Care.com Interview Series


Check our my ground rules when it comes to texting ("Think twice, text once") and why it is important to be up front and open with your kids about rules and expectations for texting and phone use....more

In order to highlight the growing need for concern and awareness about autism, the Autism Society has been celebrating National Autism Awareness Month since the 1970s. The United States recognizes April as a special opportunity for everyone to educate the public about autism and issues within the autism community.


Many of these significant issues have to do with foods: texture, taste, color and flavor issues are frequently seen in children suffering from autism. This often results in inadequate nutrition, especially from vegetables, as well as severe limitations on the foods that the children will actually eat. 

Helping to ease this challenging situation was not what I originally set out to do when I first created the Sneaky Chef method, but I have since recieved hundreds of testimonial letters from families with autistic children. Here's one that brings tears to my eyes every time I read it: 

"I am a mum of six children ranging from 19 to 8. My three youngest have autism.

"Finding food that they would eat is hard enough but healthy food is even harder. We decided to take out a lot of the preservatives in their diet as well as getting them to eat healthier.

"Finding your book was a Godsend. While making up the purees, I despaired getting them to eat them. Then I stood in awe as my 9-year-old took off with the bowl that I had made the "Brainy Brownies" in and began to lick it. I can make up food now knowing that in most things they are getting such wonderful vegetables. Putting a white and an orange puree into plain baked beans and watching them eating it is incredible.

"My son’s teacher came up to me after two weeks and asked me what I had done. She told me that my son was now working alone without needing much help and his spelling and English had improved dramatically.

"My 9-year-old daughter is amazing. Since starting with the purees and other things in the book, her speech has improved dramatically and she had now at least twice the amount of words. When she got out of the car the other day, and just before she ran off to school, she turned and called out. ‘I love you mummy.’ I sat and cried because that is not something she says.

"If I could meet Missy I would give her the hugest hug because without this book I would definitely not have the kids I have today. Thank you, thank you, thank you for giving my kids back to me. Tina E., Australia (mum of 6)"

I'm still amazed by the positive effects that proper nutrition can bring to small bodies, minds and souls. 

With healthiest regards,

Missy

Celebrate Easter this year with these healthy recipes and treats the whole family will love – featuring sweet delicious strawberries, one of the first fruits of the spring season!
Sneaky ‘n Speedy Strawberry Cupcakes
This recipe is a terrific way to turn the ordinary into the extraordinary this Easter! All you need is a box of yellow cake mix. The Strawberry Puree and cranberry juice will add a super boost of fiber, vitamin C, and antioxidants and will make the cupcakes even more moist and flavorful.

Makes about 18 cupcakes
3 large eggs
3⁄4 cup Sneaky Chef Strawberry Puree (see Make-Ahead Recipe below)
1 cup cranberry juice
1⁄2 cup oat bran
1 box (about 18 ounces) yellow cake mix
Pink sprinkles and pink vanilla frosting, optional

Preheat oven to 350 degrees and line a muffin tin with pink paper muffin cups.
In the bowl of an electric mixer, place all ingredients, except sprinkles, if using. Blend at low speed for 30 seconds, then increase to medium speed for another 2 minutes. Using a spoon, mix 2 tablespoons of pink sprinkles into the batter. Pour batter into muffin tins. Bake for 19 to 21 minutes (until a toothpick inserted in the center comes out clean). Remove and cool before frosting with strawberry or vanilla frosting with pink sprinkles.

Sneaky Chef Make-Ahead Recipe: Strawberry Puree
2 1⁄2 cups fresh or frozen strawberries
1⁄2 teaspoon lemon juice
1 to 2 tablespoons water

Makes about 1 cup

Combine the strawberries, lemon juice, and 1 tablespoon of water in the bowl of a food processor and puree on high until as smooth as possible. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth out the puree.
Strawberry Puree will keep in the refrigerator up to 3 days, or you can freeze 1⁄4-cup portions in sealed plastic bags or small plastic containers. Also great for smoothies or mix into yogurt!

Sparkling Strawberry Float
You won’t have a problem helping your kids meet their goal of 5 fruits and veggies a day with this fizzy fruit drink! Serve it at your Easter brunch in champagne glasses (plastic ones, that is).

Makes 4 to 6 servings
1 1⁄2 cups frozen strawberries
1 1⁄2 cups cranberry juice, divided
2 tablespoons sugar
1 teaspoon fresh squeezed lemon juice
4 cups sparkling water, divided
Four whole fresh strawberries, straws, and/or drink umbrellas, for garnish, optional

Place frozen strawberries, 1⁄2 cup of the cranberry juice, sugar, and lemon juice in the bowl of a food processor, cover, and process on high, stopping occasionally to scrape the contents to the bottom to make a smooth sorbet. Note: At this point, the sorbet will be very soft—if you prefer a firmer “scoop,” simply pour sorbet into a plastic tub or glass baking dish, cover, and place in the freezer for at least an hour. When ready to serve, pour 1 cup of sparkling water and 1⁄4 cup cranberry juice into each glass. Scoop about 1⁄4 cup of sorbet into each glass. If desired, garnish each glass with a fresh strawberry, slightly split and placed on the rim of the glass, and serve with a straw and/or drink umbrella.

Anyone-Can-Make Crepes — Strawberry
Makes 4 crepes

1⁄2 cup Sneaky Chef Orange Puree or ½ cup baby food carrot puree
2 large eggs
1 teaspoon pure vanilla extract
1 tablespoon ground flaxseed
1⁄4 cup whole-grain pancake mix
2 tablespoons water

Lightly grease or spray an 8-inch or 9-inch nonstick pan with oil.
In a mixing bowl, whisk together the Orange Puree (or baby food), eggs, vanilla, flax, pancake mix, and 2 tablespoons of water (unlike pancakes, you don’t want any lumps in crepe batter).
Heat pan over medium. Pour in 1⁄4 cup of batter into prepared pan; tilt the pan with a circular motion so that the batter coats the surface evenly. Cook the crepe for 1 to 2 minutes until edges look golden and top looks dryer, then loosen with a spatula, turn and cook the other side for 1 minute.
Remove crepe to plate and set aside until ready to fill. Or, crepes can be made in advance, stacked between sheets of wax paper, wrapped in plastic, and stored refrigerated for 3 days or frozen for 3 months (thaw before using).
Brush or spray oil on pan before making each crepe.

Sneaky Strawberry Filling
1⁄4 cup all-fruit strawberry jam
2 tablespoons ground flaxseed
1 1⁄2 cups sliced fresh or frozen strawberries
Optional: powdered sugar

Mix the jam, flax, and berries in a bowl. Place one quarter of the mixture down the center of each crepe. Fold sides in over filling and turn over on the plate, seam side down. Dust with powdered sugar, if using.

Happy Easter!
 

We all know that kids are picky eaters and some won't even eat certain colors, especially "yucky" colors like green. If you have a picky eater in the family who refuses to eat anything green, St. Patrick's Day is a great way to introduce the color into their diet! Your kids are sure to enjoy green-colored meals to celebrate St. Patrick's Day with their friends and family, so give them green food that they'll want to enjoy all year long!

Adding green to food is easy, especially with my Sneaky Chef Green Juice made with spinach. The green juice can be added to almost any light-colored foods, like eggs, vanilla yogurt, ice cream, and even icing, while boosting the nutritional value since it's packed with spinach. The sneakiest trick is that baby spinach has almost no taste in this juice-form, so your family won't even notice a difference in taste!  You can find The Sneaky Chef Green Juice recipe below, along with a few of our favorite green-colored recipes. If your family has a favorite St. Patrick's Day recipe, then just add a few drops of the Sneaky Chef Green Juice and enjoy!

Hope you'll join top nutritionists from the prestigious NewYork-Presbyterian Hospital and me for a Twitter Chat to "Test Your Heart Health IQ" Thursday, Feb. 28, 3013 at 8pm EST


 

CLICK TO ENTER!!

Hey Sneaky Chefs!

Happy Holidays Sneaky Chefs!
The holidays are one of the best times for food, but also one of the most dangerous for your waist line. That's why I've created some healthier versions of my family's favorite traditional recipes, as well as some new ones too. In this post, you'll find recipes for two of my favorites-- a Christmas Morning Smoothie (a winner with the kids) and Santa's Sugar Cookies (a winner with the kids AND Santa!).

Plus my 5 Tips To Stay Slim This Holiday
1. Plan to indulge, but in moderation. Deprivation can lead to over-indulging.
2. Use a salad plate for your main course, so you'll grab less food.
3. Pop a mint or gum at a party, it will help you avoid snacking.
4. Don't serve "family style," you'll be more likely to go back for seconds!
5. Drink a large glass of water to stay hydrated and eat less.

Happy & Healthy Holidays,
Missy
 

Sugar and our kids. This is a tough issue for us parents, presenting choices and challenges all day long. From cold cereals at breakfast, to cupcakes at birthday parties, to the bedtime snack of cookies and (chocolate) milk, just about every “treat” – especially those aimed at kids – seems loaded with added sugars. 

As a member of the Children’s Advisory Council for the prestigious NewYork-Presbyterian Morgan Stanley Children’s Hospital, I was asked to join a panel of doctors to speak on the topic of sugar and our children. The parents present at this educational symposium asked some excellent questions. I’ve compiled 10 of them, along with our discussion, below.

First, the sickeningly sweet facts: According to the Center for Disease Control (CDC), the average teen consumes 125g of sugar a day, which amounts to about 500 calories (one quarter of a typical 2,000 calorie a day diet).  Considering the American Heart Association’s recommended amount of added sugar is no more than 12-36g per day, depending on age and gender, we are way, way over the limits. Read this excellent article to sort out the facts and help rebalance the scales:   

1.  Should I forbid sugar outright?
No! Don’t be the extreme mom who won’t let her kids have a slice of cake at the birthday party, or who bans all sweets on the home front.  Nothing makes kids want it more, and ultimately they’ll over-indulge when they find access to the “forbidden fruit.” 

From a scientific perspective, our brains need sugar every day to function –we just need to pay attention to what type of sugar and how much sugar is being ingested.

2. How are natural sugars different from “added” sugars?
Naturally occurring sugars are found in fruits (fructose), dairy (lactose), vegetables, and whole grains. They do not need to be avoided. If you serve your child a cup of fresh strawberries, for instance, she’ll be getting 7 grams of naturally occurring fructose sugar wrapped in nature’s perfect package of fiber, vitamins, minerals, and enzymes that help the body properly digest and utilize this natural sugar.

Any sugar that is not found naturally in the food is considered “added” sugar. This includes white or brown sugar, honey, maple syrup, and sweeteners such as corn syrup. See the American Heart Association’s (AHA) helpful guide for more. 

3.  How much sugar is too much sugar? 
According to the AHA, the recommended daily sugar intake for adult women is 20g, for adult men, 36g, and for children (depending on age) it's about 12g. But who’s going around counting the grams? The simple answer is moderation. If your kids are having a donut and hot cocoa for breakfast, cookies and juice for snack, and jellybeans after lunch, they’re having way too much!  

4.  Will sugar make my kids fat?
Added sugar makes food taste good (why do you think they sweeten children’s medicines) and makes us want to eat more. This can lead to overeating and possibly to obesity.

5.  Is it okay to serve dessert every night?
Yes.  Just make sure added sugar isn’t always high on the ingredient list, and that the dessert portions are on the small side (no need to bring out a whole pie—just one slice per person suffices). 

Variety is the spice of life, so broaden your definition of dessert to include juicy fruit (or fruit salad), popcorn, kale chips, dark chocolate, a homemade goody, or an occasional outing to an ice cream parlor (which is less damaging than making daily dips into an ice cream carton in the freezer!).  When you make a dessert, you can usually reduce the sugar the recipe calls for. Better yet, replace those undesirable “added sugars” the Sneaky Chef way, with naturally sweet fruit and veggie purees. 

6.  Are artificial sweeteners ok for kids? What about natural ones, like stevia?
While artificial sweeteners taste sweet, they are designed to be indigestible in the stomach. These sweeteners can lead to bloating, gas, and diarrhea.  They can also play tricks on the mind and body, sending all kinds of mixed signals and possibly making us crave sweets even more. Do not steer your children toward these unsafe sweeteners.

Stevia is a natural sweetener made from herbs. It is many times sweeter than table sugar, and has virtually no calories. A little goes an unbelievably long way, so follow the recommendations.

7.  How do I get my kids to eat their dinner (and not just want dessert)?
Two words: No grazing. Kids should eat 3 meals (with 1 or 2 small snacks) a day. They should come to the table hungry.  Make sure they don’t skip breakfast even if they say they’re not hungry. 

8.  Is sugar “toxic” or even cancerous?
Researchers who study the effects of sugar on the body are still unable to answer this conclusively.  Sugar does cause inflammation in the body, which can lead to numerous health issues, including obesity, diabetes, and metabolic syndrome. Here is a must-read article on the toxicity of sugar, by Gary Taubes (author of “Why We Get Fat”). 

9.  What’s an easy way to read a food label and look out for sugar?
Sugar is in almost all packaged and processed foods – from salad dressings to soups, condiments, fruit tubs, and of course, cereals. It lurks in large quantities in some surprising places, as well: for instance ketchup, bread, pasta sauce, many so-called “healthy” cookies, and BBQ sauce. 

An easy rule of thumb: if sugar (or High Fructose Corn Syrup) is the first or second ingredient, don’t buy it. And watch out for “low fat” and “fat free” versions of anything –  this usually means there’s more sugar to make up for the loss of fat.

10.  What can we do about sugar cravings?
If you think you or your kids are addicted to sugar, you’re probably right. When we eat something sugary, our brains release dopamine, which is a happy hormone that prods us to eat more of what is making us happy. 

Here are a few tips to quell sugar cravings:

•  Minimize munchies that combine sugar, salt, and fat (French fries, cookies, chips, etc.). When these three pair up, sugar cravings are amplified.

•  Make sure you’re giving your kids enough protein, which curbs sugar cravings.

•  Give your sweet tooth natural sugars (which are complex carbs)— rather than added sugars—whenever possible.  Simple sugars are too easy for the body to break down, and will make you get hungrier faster. Complex carbs, such as sweet potatoes and brown rice, will keep you fuller longer. 

•  Reduce the added sugar in recipes (I usually reduce it 25% without a problem).

•  Replace the “added sugar” in recipes with the Sneaky Chef solution: naturally sweet purees, made from veggies and fruits. 

The result? Healthier kids, no sugar spikes, and less cravings for the added sugars none of us need. Sweet!

Happy Thanksgiving Sneaky Chefs! While it's one of the most indulgent holidays of the year, it doesn't mean we can't slim things down a little bit. I've made a few changes to the traditonal Thanksgiving menu that cuts the extra calories and fat, without sacrificing the flavors of your favorite comfort foods. Check out this link  to get some of my sneaky recipes like Garlic Mashed Potatoes, Pumpkin Pie and Roasted Squash Soup. 

PS. Don't pay attention to those Thanksgiving food myths! Here's a great article busting them. 

Roasted Garlic Mashed Potatoes and Gravy

There are so many heavy foods at Thanksgiving; these mashed potatoes make for a wonderfully lighter version of the traditional. 

Prep Time: 50 mins
Serves 6

INGREDIENTS
2 pounds Yokon gold or russet potatoes (about 4 medium-sized potatoes), peeled and quartered
2 to 3 heads garlic
1/2 cup White Puree 
1/2 cup low-fat plain yogurt ("Greek" style works best)
1/2 teaspoon salt
2 tablespoons extra virgin olive oil
Freshly ground pepper, to taste 

PREPARATION INSTRUCTIONS
Preheat the oven to 350, and place potatoes in a large pot of cold, salted water and bring to a boil. Lower the heat, cover and simmer for 25 to 35 minutes, until the potatoes are completely tender.

Meanwhile, wrap the garlic heads in foil and roaste them in the oven for another 30 minutes. Remove the garlic from the oven and squeeze the garlic flesh out of the skins.

Drain the potatoes into a colander, then return them to the pot. Add the roasted garlic flesh, the white puree, and the yogurt, olive oil, salt, and pepper. Mash with a potato masher until well combined. Add a bit more yogurt if needed. Serve immediately, or keep the mashed potatoes hot on the stovetop in a metal bowl. Set over simmering water.

Serve with Sneaky Gravy. 

Enjoy!
 

Truth is, candy tastes really good and I’m fighting with my own demons that will make me want to raid my kids’ loot bag after trick or treating on Halloween!  It makes genetic sense that my two girls love sweets: I, too, was born with a sweet tooth.

Being a responsible parent, as well as a healthy cookbook author has made me wrestle with my own inner candy monster and I have, over the years,found some sneaky and not-so-sneaky ways to mitigate the damage unlimited candy can cause even the best of children and parents. Here are some tips to enjoy a happy Halloween with just the right amount of responsible restraint and plenty of sweets for all. Enjoy!



BEFORE HALLOWEEN

– Put off buying candy until the day before Halloween. You know those bears at Yosemite that rip open your tent to grab the granola bar they smell, even though you put it into a plastic container? Well, kids are even better at sniffing out candy stashes. By delaying your candy purchase, you will not only thwart your cublings: you will probably get your candy on sale.

– Do NOT buy family favorites. This way, if there are leftovers, your children will not mind if you dump or donate them.

– Focus on costumes, ghost stories, games and all the other Halloween traditions. If you notice candy-obsessed dialog, bring up the other sides of Halloween: those cool costumes, scary-looking houses, telling ghost stories by flashlight, bobbing for apples and other Halloween traditions.

DURING
– Give kids a good breakfast, lunch and dinner on Halloween.  By “good,” I mean food your kids will happily eat that is nutritious (high in protein and fiber, and low in—duh!—sugar!). Make them feel full and satisfied, which lessens their need to overeat candy during their trick or treating. Start their day with Pumpkin Pie Hot Cereal (see recipe below) and you’ll be their Halloween Queen. If you have trouble coming up with a lunch and supper menu that is as nutritious as it is delicious, visit my website where you’ll find scores of free recipes.  

 
– Chew gum while trick or treating -  If your kids want to dip into their goods between houses, limit them to chewing gum, which will keep their mouths happy and occupied for a relatively long time, for just a few calories.

-- Consider handing out non-food treats.  I’m not trying to get your house egged, just the opposite!  Be the cool house that gives out little toys instead of candy. Here’s some ideas of items that can be purchased for very inexpensively at party stores, dollar stores, or discount sites online: temporary tattoos, bubbles, glow-in-the-dark items, crayons, silly putty, bouncy balls, crazy straws, etc.

– You can’t skip the holiday, so keep on skipping. As your kids dip into their booty, avoid sugar spikes and mood-busting crashes by burning some sugar-fueled caloriesoff. Skip or hop from house to house. Enjoy setting the example, and savor seeing your youngsters following. The giggles will be well worth the effort!

AFTER

Be charitable. So now your youngsters have poured out their pumpkin-basket of goodies, and are gloating over their bounty. Believe it or not, they are probably willing togive some of it away. Besides donating to your church, synagogue, or homeless shelters, there are some non-profit organizations that collect extra candy for the troops overseas.

Even if your children choose to give just one or two bonbons away, they are learning the joy of being charitable.

Here is an adorable sneaky twist to the holiday that I heard about on CoolMomPicks: one clever mom came up with a “Switch Witch” tradition. She collects the candy the children don’t want or can give up, leaves it on the front step after Halloween, and the next morning  the “Switch Witch” has taken the candy and left a small toy for each kid.

Out of sight, out of mind (and tummy). To lessen temptation, keep the candy somewhat out of sight. Put it in a non-see-through bowl on an obscure counter top (a little too high for the youngest ones to reach!).

Refocus. Help your kids remember what the fun was all about: the silly skipping, the fab costumes, the scary houses, the great feeling of giving some of the candy away…ask them what their best memory was, and whip them up to expect even better times ahead.  No ifs, ands, or boo’s about it: Halloween can be fun!

PUMPKIN PIE HOT CEREAL (from The Speedy Sneaky Chef)
One of the unsung healthy heroes in the ready-made food world is 100% canned pumpkin. It’s also an excellent source of the vitally important antioxidant beta-carotene. Fun fact: Did you know pumpkin is a fruit?

Makes 2 servings (Make it in about 8 minutes!)
2 packets (about 2/3 cup) Instant Healthy Grain Original Cream of Wheat®, unsweetened
6 tablespoons canned 100% pure pumpkin
2 cups low fat milk
2 tablespoons pure maple syrup
1 teaspoon pumpkin pie spice or cinnamon
1/8 teaspoon salt
2 graham crackers
Add all ingredients except the graham crackers into a pot, stir, and bring to a boil. Reduce heat to low, stir, cover, and cook for about 5 minutes until cereal has thickened. Placegraham crackers in a plastic bag and using a rolling pin or your hands, gently crush crackers into coarse crumbs. Pour hot cereal mixture into bowls and top each with graham cracker crumbs, spreading evenly over the top.

September is National Childhood Obesity Awareness Month. I’d like to rename it: National Childhood Obesity Solutions Month. Why? There are sound scientific findings that show how calorie intake can be reduced in an easy, delicious way. Which just happens to be The Sneaky Chef way!

In a Penn State University study, research shows that preschoolers ate twice as many vegetables & 11% fewer calories just by eating their favorite foods - creatively enhanced with pureed fruits and veggies!! The study underscores what I have believed in and promoted for years now: slip the good stuff into the food your kids love, and they’ll have their veggies tonight, without a fight! It adds up to great health benefits and fewer calories. Did I say “adds up”? OK, well, here’s another addition equation for parents to solve by tonight:

Broccoli + Peas + Spinach =  ?


(Correct Answer: Green puree, which you can add invisibly to this meatball recipe your kid will happily eat tonight!)

Magic Meatballs

Nutrition Highlights: Whole grains, protein, and vegetables. Rich in vitamins A, K, B12, C and E, tryptophan, manganese, folate, zinc, protein, iron, and fiber



There’s no mystery about the health benefits of these perfectly “ normal”  looking and tasting meatballs. Yet unlike those at the Italian restaurant, our meatballs are loaded with whole grains and greens. Thanks to a little help from a preschool color wheel, I found that the green disappears into the color of meaty brown when mixed well with the tomato paste. My kids love to eat these off toothpicks or smothered in red sauce on top of their favorite spaghetti. The extras save well for months in the freezer packed in a sealed plastic bag. You can gradually work up to larger amounts of sneaky puree.

Makes about 42 small meatballs

6 to 8 tablespoons Green Puree (See Make-Ahead Recipe #3)
2 tablespoons tomato paste
1 teaspoon salt
1/4 cup wheat germ, unsweetened
1 large egg, beaten 
1 pound lean ground beef or turkey
1/2 cup extra virgin olive oil, for browning meatballs

In a large bowl, combine the Green Puree and tomato paste, mixing well (with the back of a fork) until the green color turns brownish. Mix in salt, wheat germ, and egg, and finally add the ground meat and mix with hands until well combined. Using damp hands, pinch off about 2 teaspoons of meat and gently shape mixture into mini meatballs. 

Sneaky tip: Mini one- bite meatballs work better than larger ones for hiding purees. 

(Below are 2 ways to cook the meatballs, depending on how much time you have. You will definitely get out of the kitchen quicker with the oven-baked method, and the result is nearly as good as the pan frying.)

Brown-in-pan method: 

Heat 2 tablespoons of oil in a large (10 inch or 12 inch) nonstick skillet over moderately high heat, until hot but not smoking. Add meatballs in four batches to avoid overcrowding the pan. Allow to brown on all sides for about 5 minutes, turning occasionally with the help of 2 teaspoons. Reduce heat to low and cook through for another 10 minutes. Transfer to a plate and add more oil as needed for the next batch. Serve with toothpicks as “ cocktail” meatballs, dropped in almost any soup, or smothered in Easy Homemade Pasta Sauce, (see Book 1) over spaghetti.

Oven-baked method: 

Preheat oven to 350 degrees. Brush a large cookie sheet with 2 tablespoons of oil, gently place meatballs on sheet, and bake for 10 minutes. Using a spatula to loosen, turn the meatballs over to brown on the other side, then return to oven for another 10 minutes. Serve with toothpicks as “ cocktail” meatballs, dropped in almost any soup, or smothered in Easy Homemade Pasta Sauce over spaghetti.

Enjoy in good health,

Missy

Summer is the season of family travel, which usually means more time spent in the car. With little ones (and older ones too), moms and dads need to stock up on car snacks to avoid those all-too-familiar “I’m hungry!” complaints. 

1. Grab N Go Crispy Granola Bars: this bar does it all, with a boost of whole grains, fiber, and calcium. The optional dark chocolate chips aren’t so optional in our family! 

 2. Peanut Butter & Jelly Muffins-no one gets tired of this classic taste, with a Sneaky twist! I've amped up the health factor by choosing whole grains, natural peanut butter (or a nut-free substitute), all-fruit jam, and of course, lots of sweet veggies inside. 3. Sweet & crunchy chick peas (super popular "Rattle Snacks" from my first book): Rinse a can of chick peas, spread them on a baking sheet and bake at 400 for 30 minutes (till crunchy). Season to taste with cinnamon sugar or sea salt, chili powder, etc. 4. Crunchy Snap Peas and/or Green Peas in the Shell: you may be surprised to see how kids take to these friendly green guys, even if they turn up their noses at a dinner plate with cooked peas. Popping open pods to find the sweet peas inside is as much fun as eating them!
5. Drive thru options: if you run short on rations, consider drive thru snacks that won’t transform your kids into hyper hellions five miles later. Options include BK Apple Fries & milk, Starbucks fruity smoothies, and Subway subs topped with superfood guac. 6. Popcorn: here’s a great snack to make with your kids before loading up! Let them each flavor a bag of popcorn (you can control the health factor by putting the possible seasonings on the counter). Our present favorite? A light dusting of cocoa powder & sea salt. 7.  Power drink: don’t let your darlings dehydrate! Before hitting the road, load some of my “Super Sports Cubes” in their water bottles, and you’ll love what these ice cubes, made with fruit concentrates, deliver: antioxidants galore, without the sugar level of sports drinks or sodas.
... MOST OF ALL, PLEASE DRIVE DEFENSIVELY & BE SAFE!!
HAPPY TRAILS.

CLICK HERE TO SEE MY BEST-SELLING RECIPES & TIPS ON HOW TO GET YOUR FAMILY EATING BETTER!

 

It's back-to-school time and that means we need ideas for simple recipes to make-ahead and put in the lunch box...my kids love a change from boring sandwiches - here are some fun options using my Sneaky Chef Orange Puree (carrots and sweet potatoes) and other nutritious boosts:

LUNCH BOX MUFFINS – MAC ‘N CHEESE FLAVOR
These are a handy lunch box alternative to sandwiches and loaded with hidden veggies! The Sneaky Chef mac 'n cheese formula is tried and true, and this turns it into a hand-held meal that can be popped into the kids’ lunch boxes. No fork is needed as they are eaten just like a muffin. (For some reason, children prefer to give up flatware whenever they can and eat with their hands.) Kids don't mind them cold. Make ahead and freeze, take them out and put into the fridge the night before, and you are set to go.
Makes 8 muffins
4 large eggs
1 cup Orange Puree or baby food carrot puree
2 cups low-fat shredded cheese
2 cups cooked macaroni
Salt and pepper, to taste

Below are two ways to cook the muffins:

Oven baked method:
Preheat oven to 350 degrees and line a muffin tin with paper liners. Lightly spray liners with oil.

In a mixing bowl, whisk the eggs and Orange Puree. Mix in the macaroni and ¾ cup of the cheese. Divide the mixture evenly among the 8 muffin cups. Top each with about one tablespoon of cheese and bake for 20 to 22 minutes, until cheese is lightly browned and bubbly on top. Season with salt and pepper, to taste.

Microwave method:
Line 8 microwave safe ramekins or custard cups with paper muffin liners. Lightly spray liners with oil.

In a mixing bowl, whisk the eggs and Orange Puree. Mix in the macaroni and ¾ cup of the cheese. Divide the mixture evenly among the 8 lined ramekins. Top each with about one tablespoon of cheese and microwave on high for 3 minutes. Season with salt and pepper, to taste.

SNEAK-WICHES
By now you know what a fan I am of taking time to make things ahead so they are ready to grab when we’re in a rush. “Sneak-wiches” are a good example of this method. Much like the packaged versions in the grocery store, this is a homemade, healthier version of the conveniently made-ahead sandwich that you keep in the freezer. The key is to remove the crusts of the bread and crimp together the edges to “seal” the sandwich together. I suggest making several sandwiches at a time, and freeze each individually in a plastic bag. There are several filling options below.

Makes 1 sandwich
2 slices sandwich bread, ideally whole grain
Choose fillings below

Filling options: mix puree with other ingredient, then spread on each side of bread
-one tablespoon each Orange Puree and Tomato Sauce plus 1-2 tablespoons cheese
-one tablespoon each Orange Puree (or White Bean Puree) and peanut butter, plus jam, if desired
-one tablespoon each Cherry or Strawberry Puree and light cream cheese
-one tablespoon each Orange Puree and shredded cheese plus 1-2 slices ham
-one tablespoon light cream cheese mixed with mashed sardines (and/or tuna fish)
-one tablespoon each Green Puree and mashed avocado, plus cucumber slices if desired

Trim crust off bread. Use a rolling pin to roll out each slice of bread on a cutting board until flattened (alternatively, use the palm of your hand to flatten the bread). In a small bowl, mix the filling ingredients. Spread about a tablespoon of the fillings on each flattened slice of bread, keeping about 1⁄4 inch away from the edges. Crimp the edges together with your fingers, then put sandwich in a plastic bag and freeze until ready to eat. Put in lunch box frozen and it will defrost by lunch time.

PORTABLE PIZZA MUFFINS
These are great for the lunch box, especially for kids who are tired and bored with sandwiches. They get three top-notch veggies, three whole grains, calcium, and protein all in a portable package of a muffin. Kids love anything called "pizza." They are also a great after school snack.

Makes 8 muffins
1 cup Flour Blend (equal parts whole grain flour, white flour and wheat germ)
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon each salt and dried oregano and/or basil
2 large eggs
2 tablespoons brown sugar, packed
3 tablespoons canola or vegetable oil
¼ cup tomato paste plus 3 tablespoons tomato paste (for the tops)
½ cup Orange Puree or baby food carrot puree
½ cup grated Parmesan cheese
Optional extra boost: 1 cup chopped mushrooms, onions, and/or olives

Preheat oven to 350 degrees and grease a 12-muffin pan or line with paper muffin cups.

In a large bowl, whisk together the Flour Blend, baking powder, baking soda, salt, and oregano (and/or basil). In another large bowl, whisk together the eggs, brown sugar, canola or vegetable oil, ¼ cup of the tomato paste, Orange Puree, and grated Parmesan cheese until well combined. Fold the wet ingredients into the dry and mix until the flour is just moistened. Stir in optional extras, if using. Don’t over mix.

Divide the batter evenly among the 8 muffin cups. Top each muffin with a dollop (teaspoon) of tomato paste and about one tablespoon of grated mozzarella.

Bake 25 to 30 minutes, until a toothpick inserted in the center comes out clean. Turn the muffins out of the tins to cool or serve warm.

NO-BAKE PEANUT BUTTER BAR - GLUTEN FREE Because my kids are always asking for protein bars, I wanted to come up with a simpler, homemade, less processed version. I was so excited to come up with a delicious, easy-to-make, “mini-meal-replacement” bar. This one requires no baking, so it is a speedy staple for peanut-friendly houses or schools. These are great as an after-school or after-sports snack. My husband eats them frozen, but I prefer mine slightly thawed so I can gobble it up even quicker!

Makes about 12 bars

1 cup Orange Puree or baby food carrot puree
1⁄2 cup creamy peanut butter
2 tablespoons all-fruit jam
3⁄4 cup nonfat dry milk powder
1 cup ground flaxseed
2 cups crispy rice cereal, ideally brown rice (gluten free)
1⁄4 cup sugar, ideally raw sugar

Line an 8-inch or 9-inch square baking pan with foil, letting the foil extend over edges of pan. Spray with oil.
In a mixing bowl, combine puree and peanut butter, then stir in jam, milk powder, flax, and rice cereal. Pat into prepared pan, and sprinkle sugar evenly over the top. Freeze for at least one hour. Lift out foil and cut into approximately 12 rectangular bars, place in individual sealed plastic bags, or in a plastic container with wax paper between layers, and keep frozen for up to 3 months.

CLICK HERE TO SEE MY BEST-SELLING RECIPES & TIPS ON HOW TO GET YOUR FAMILY EATING BETTER! 

BBQ SNEAKY TURKEY BURGERS
No one will guess these are turkey burgers - they look and taste like beef! Adding my beautiful Purple Puree of blueberries and spinach not only gives a sweet moistness to turkey burgers which can often be dry – and combined with tomato paste (the ultimate healthy ready-made puree) and seasoning make these burgers look and taste like the real thing! I love these on whole grain English Muffins.

Makes 4 burgers
¼ cup Sneaky Chef Purple Puree (see Make-Ahead Recipe #1)
2 tablespoons tomato paste
1 teaspoon Worcestershire sauce
1 teaspoon chili each chili powder and onion powder
½ teaspoon salt and a few turns of freshly ground pepper
½ cup ground oats (ground in a food processor or blender) or ground flaxseed
1 pound ground turkey (ideally white meat, or a mix of light and dark meat)
4 whole grain English Muffins
Optional topping ideas: tomato slices, pickles, cheese, onions, mustard, ketchup

In a mixing bowl, whisk together the Purple Puree, tomato paste, Worcestershire sauce, chili powder, onion powder, salt, and pepper. Add in the oats and ground turkey, mixing until combined (easiest to mix using your hands). Dampen hands and form into 4 equal sized balls, then gently press into patties, about ½ to ¾-inch thick.

Preheat an outdoor grill (or indoor grill pan) to medium-high and brush or wipe both the grill and both sides of the burgers generously with oil.

Grill burgers for 7 to 8 minutes on each side until cooked through and no longer pink inside (or until burgers reach internal temp of 160 degrees Fahrenheit).
Serve on warmed English Muffins (or hamburger buns) with optional toppings. 

For more BBQ recipes, take 1 minute to download my new e-cookbook
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A simple marinade adds flavor and tenderizes meat, plus adds an unexpected health benefit. Before grilling beef, marinate it in a thin liquid to infuse flavor and reduce the health risks that can accompany high-heat grilling. According to the American Institute for Cancer Research (AICR), marinating meat can reduce formation of potentially carcinogenic HCAs as much as 92 to 99 percent.

Pomegranate Marinade for Beef or Chicken
Makes 1 cup marinade, enough for about 2 pounds of meat or chicken2 tablespoons Worcestershire sauce
2 tablespoons balsamic vinegar
2 garlic cloves, minced
1 teaspoon onion powder
2 tablespoons low-sodium soy sauce
2 tablespoons extra-virgin olive oil
1⁄2 cup pomegranate juice
Freshly ground pepper, to taste

In a medium-size bowl, whisk together all the ingredients. Cover and store in the refrigerator for up to 3 days.

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4TH OF JULY RECIPE: BBQ CHICKEN DRUMSTICKS WITH BLUE CHEESE SNEAKY DIPPING SAUCEChicken drumsticks offer more meat and all the fun of finger-licking Buffalo wings with cool and creamy blue cheese dip, and with a few of my Sneaky Swaps like yogurt for sour cream, you can happily eat them without the guilt. Happy & healthy 4th of July!

Makes 4 servings
8 chicken drumsticks, rinsed and patted dry
3 tablespoons olive oil
Approximately 1 teaspoon Tabasco or hot sauce
2 tablespoons reduced fat mayonnaise
2 tablespoons plain low fat Greek yogurt
2 tablespoons White Puree (see simple Make-Ahead Recipe #4)
2 tablespoons white or champagne vinegar
¼ cup crumbled blue cheese (about 1 ounce)
Salt and freshly ground pepper, to taste
6 ribs of celery, sliced into sticks

Preheat an outdoor grill (or indoor grill pan) to medium-high and brush or wipe the grill with oil.

In a small mixing bowl, combine the olive oil and hot sauce, to taste. Brush the chicken with the hot sauce mixture and place on heated grill. Cook, covered, turning occasionally to evenly brown, for about 30 to 35 minutes or until internal temperature reaches a minimum of 170 degrees Farenheit.

For the blue cheese dipping sauce:
Combine the mayonnaise, Greek yogurt, White Puree, vinegar, blue cheese and salt and pepper in a serving bowl (for a smoother sauce, place ingredients in the bowl of a food processor and process until smooth).
Serve drumsticks with celery and dipping sauce.

For more BBQ recipes, take 1 minute to download my new e-cookbook for just $2.99!
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A new series by food humorist and commentator, Rob Rosenthal. He calls himself a "modern food man."  What does he mean by that? We're about to find out...
Enjoy this short, funny video on complicated subject of food these days!  

Just in time for summer season, the following is adapted from my first in a series of e-books that I plan to offer this year! In this book, we take a sneaky detour outside to the family BBQ, the center of all things yummy and historically not-so-good-for-you meals. In the warm weather months, I loosen my sneaky mask to reveal the abundance of fresh, seasonal, mouth-watering ingredients, simple to make and enjoy with family and friends. When I think about summer, I think BBQ and the smell of juicy burgers on the grill, the taste of fresh local peaches, corn, and tomatoes, icy refreshing strawberry slushies, and of course, my sneaky dipping sauces!
I never had the courage to take my sneaky wand outside and tackle what had traditionally been known as “the man’s kitchen,” the outdoor BBQ grill! As a result, I’m happy to bring you 15 all-new delicious and healthy meals you can share with your family and friends (and not feel guilty the next day) - and best of all, you never have to turn on the oven!

CLICK BELOW TO DOWNLOAD FULL E-BOOK FOR 15 DELICIOUS & HEALTHY BBQ RECIPES!
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STRAWBERRY LIME SLUSHY
I recently asked my Facebook fans what flavor they wanted for a healthier “Slurpee” or “Icee” copycat recipe – strawberry lime won hands down, so here it is – equally as refreshing, delicious and fun, without all the artificial color, sweeteners and chemicals!

Makes 3 servings 
2 tablespoons pomegranate or cranberry juice
Juice of one lime (about 2 tablespoons fresh squeezed lime juice)
2 tablespoons sugar, ideally raw
2 cups fresh, sliced strawberries
3 to 4 cups ice cubes

Fill blender or food processor with pomegranate (or cranberry) and lime juices, first, then sugar, strawberries, and ice. Blend or puree until thick and smooth, stopping to mix contents and push ice to bottom, if needed.
Serve in a tall glass with a straw.

SNEAKY GREEK GRILLED PIZZA
Bring the taste of the Mediterranean into your backyard with this Greek-inspired grilled pizza. Convert your outdoor grill to a high-heat pizza oven simply by closing the lid! Pocketless pita bread makes the perfect-sized ready-made pizza crust (use whole grain, if available).

Diverging from my usual puree of cauliflower, now we’re going to simply “rice” raw cauliflower and sprinkle it in with flavorful feta cheese – the vitamin-rich cauliflower crumbles will disappear, so no one will know!Makes 4 Personal Pizzas
4 pocketless “Greek-style” pita breads
4 tablespoons olive oil, divided
1 cup raw cauliflower florets
4 ounces feta cheese, about 1 cup crumbled
1 teaspoon dried oregano (or 2 tablespoons chopped fresh oregano)
2 medium tomatoes, seeded and chopped
24 kalamata olives, sliced in half and pitted
Freshly ground black pepper

Preheat an outdoor grill to medium (or inside oven to 400 degrees) and take out a pizza stone or large baking sheet.

“Rice” the cauliflower by pulsing the raw florets in a food processor until they resemble rice or crumbles (not pureed).

In a mixing bowl, combine the riced cauliflower together with feta, 2 tablespoons of the olive oil, oregano, tomatoes, olives, and a few turns of freshly ground black pepper. Place pitas on pizza stone or large baking sheet and brush with the remaining olive oil.

Top pitas with the feta mixture, divided evenly among 4 crusts. Transfer onto the grill (or oven), close grill cover, and cook for about 10 to 12 minutes or crust is golden and cheese is slightly melted. Remove from heat and serve – can also be eaten folded in half like a soft taco.

Tip to Make More Kid-Friendly: use the pitas as crust, but substitute kids’ favorite pasta or pizza sauce mixed with some Sneaky Chef Orange Puree and/or White Puree. Top with favorite cheese and grill as above. 

CLICK BELOW TO DOWNLOAD FULL E-BOOK FOR 15 DELICIOUS & HEALTHY BBQ RECIPES!
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How I gained weight on this trendy diet

Check out my article just up on The Huffington Post - My gluten-free diet disaster - see why I gained weight eating gluten-free foods (some are almost double the calories with no fiber of regular foods!)

Gluten-free Pasta can have 50 percent more calories and less fiber

This gluten-free bun has more than twice the calories plus 6 more grams of fat and 3 fewer grams of fiber. 

More comparisons here.

In light of the new "Slurpee Lite" at 7-Eleven aka chemical cocktail - even if it has only 20 calories (please save yourself and avoid this sacrificial artificial load on your body)....I'm coming up with a healthier Slurpee knock-off recipe.
I recently asked my Facebook fans what flavor they wanted for a healthier “Slurpee” copycat recipe – strawberry lime won (fizzy berry came in second), so here they are -  equally as refreshing, delicious and fun, without all the artificial color, sweeteners and chemicals!

Strawberry Lime Slushy
Makes 4 servings –
1/4 cup pomegranate or cranberry juice
juice of two limes (about 1/3 cup fresh lime juice)
2 tablespoons sugar, ideally raw
4 ½ cups ice cubes
5 cups fresh strawberries, washed and caps removed

Fill blender or food processor with pomegranate and lime juices, first, then sugar, ice, and strawberries. Blend or puree until thick and smooth, stopping to mix contents and push ice to bottom, if needed.
Serve in a tall glass with a straw.

Fizzy Berry Slushy
Makes 2 servings – 
2 ½ cups frozen mixed berries
2 tablespoons sugar, ideally raw
1 cup seltzer water or club soda, unsweetened

Fill blender or food processor with frozen berries, sugar and seltzer.
Serve in a tall glass with a straw.
 

Apple Pie Parfait for Mother's Day - so easy even the guys and kids can put this together while we stay in bed!

Ingredients:
- vanilla yogurt
- apple slices or sliced berries (adults please do the slicing)
- granola or any cereal
- dash of cinnamon (if using apples)
- tall glass

Assemble Parfait:
1. Put some fruit in bottom of glass (if using apple slices, sprinkle cinnamon on top of apples).
2. Spoon some yogurt on top of the fruit.
3. Sprinkle a handful of granola or cereal on top of yogurt.
4. Repeat steps 1,2, 3
5. Clean-up kitchen

Serve to mom in bed with hugs & flowers!  Happy Mother's Day!!
For more tips & healthy kids' recipes, follow The Sneaky Chef on Twitter & Facebook!

Mac ’n’ cheese continues to be one of the favorite American comfort foods. You can never have enough varieties to choose from of this cheesy, creamy family staple.

There’s not a kids’ menu in the United States that doesn’t offer some variation of macaroni and cheese — the favorite — if not the most popular — of American comfort foods. Kraft now sells more than one million boxes every day! The beauty of these easy mac 'n cheese recipes is that even the packaged version offers ample opportunity for Sneaky Chefs to slip in extra nutrition that even the toughest little critics won’t detect. Try to keep a straight face as your kids beg for more of these surprisingly healthy variations.

Note: Yellow macaroni and cheese usually contains yellow food dye (which has come under scrutiny for good reason), whereas the white version does not. If your child insists on yellow, you can add a slice of yellow American or cheddar cheese and a dash of paprika to the white cheese sauce, which will help safely change the color to yellow without affecting the taste.

Each of the nutritional boosters listed here are nutrient-dense superfoods and have been kid-tested and has proven to be undetectable in taste, texture and color. Start by adding the least amount recommended of just one of the nutritional boosters listed below. Add a little more each time you serve this dish (which is served in our house every day!).You can also mix two or more of thesuperfood boosters as long as the total is no more than about 1/2 cup total of puree per six ounce box of macaroni and cheese.

• 2 to 4 tablespoons butternut squash puree (frozen or baby food squash puree)

• 2 to 4 tablespoons Sneaky Chef Orange Puree (carrots & sweet potatoes) or the baby food equivalent)
• 2 to 4 tablespoons Sneaky Chef White Puree (cauliflower & zucchini)

• 2 to 4 tablespoons Sneaky Chef White Bean Puree or hummus (more flavorful, so be careful)
• 1 to 2 slices American cheese or 1⁄4 cup grated cheddar cheese - for extra protein & calcium

Yes, I’m The Sneaky Chef and I’m known for hiding healthy foods in kids’ favorite meals…..however, this post is from my alter ego, The not so Sneaky Chef! There are certain fun, healthy foods that most kids will eat without any arm-twisting. This is probably the least sneaky of all of my tricks because most mothers have figured out which fruits and vegetables their kids will think of as snacks and not resist. More often than not, they are finger foods of some kind. For reasons child psychologists haven’t figured out, children like little foods they can hold in their hand and pop in their mouth. They provide kids with a kind of mini-adventure in the culinary realm. The moment they have to use a knife and fork, it isn’t so fun anymore.

Through experimentation, I have pinpointed the top 10 unusual, surprisingly popular fruits and vegetables that (most) kids will eat without a fight:

1. Artichokes, whole
2. Edamame (soybeans), in pod
3. Strawberries
4. Sweet green peas, in shell
5. Grapes
6. Cherries
7. Pomegranates
8. Popcorn
9. Snap peas, raw
10. Corn on the cob

And just in case your kids aren't willing to try these new foods, here are my top 5 ways to entice kids to eat the above healthy foods in their natural, undisguised state:

1. Offer the new food without competition - don't put out the snap peas you want them to try next to their favorite bowl of chips.
2. Make sure the kids are hungry when you set out a new food.
3. Don't tell them this new food is "healthy" or that they "must" try it.
4. Eat it yourself - let the kids see you enjoying the food you want them to try.
5. Call the new food a "special treat."
   
   What's your child's favorite fruit or vegetable?

Special thanks to Janet Lynch for this guest blog. Janet works with people to help them meet their weight-loss goals. Through a well chosen delivery diet many of the people she helps are able to easily achieve their goals.

With today’s focus on better eating habits – and especially in light of the fact that the U.S. is estimated to have nearly 20 percent of its children in the overweight category – the upcoming Easter holiday could call for more healthy choices in kids’ baskets.
Yes, gone are the days of lining up the jelly bean trail and filling up the kids’ Easter baskets with chocolate bunnies and extra large Cadbury eggs – or at least those days should be gone in order to promote a healthier holiday as well as better overall food choices.
The truth is that the long term effects of eating sugary foods are not very sweet. Over time, an abundance of sugar in the body’s system can lead to reduced bacteria-fighting white blood cells and an overall compromised immune system. In addition, the blood glucose effect can even be a trigger for the onset of diabetes.

Some Healthier Alternatives
Although it may seem a bit out of the ordinary to forgo candy at Easter, there are a number of healthier alternatives – some that aren’t even consumable at all – that should be considered for kids today.
Filling Baskets with Treats You Can’t Eat
In taking the focus completely away from eating, there are a wide variety of items that can be used to overflow the Easter baskets of your little ones. In fact, many of these items may even be much more preferable and longer lasting than candy. Here are some suggestions:

● Small Toys – Depending upon the age of your children, small toys such as super balls, a set of jacks, or even a deck of cards can do the trick. For those with fancier tastes, gifts such as iPods or video games will also suffice.

● Movie Passes – Putting some movie passes or other types of gift certificates in kids’ baskets are another great way to say Happy Easter, without a lot of sugary candies.

● Money – For any age child, you would be hard pressed to find one who would not be happy to find money in their Easter basket. This can be cleverly disguised inside of a plastic egg or other similar item.
Good Tasting Treats that Won’t Cause a Sugar High
For those who simply want to keep Easter somewhat traditional in that baskets should be filled with something eatable, there are several suggestions that will help keep the tradition alive, while at the same time not spiking kids’ sugar levels. Some of these can include:
● Nuts and Seeds – Treats such as sunflower seeds, cashews, and pistachios can make for wonderful Easter basket treats, while also offering protein rather than a mouth full of sugar.

● Fresh Fruits – Fresh fruits such as blueberries, grapes, and strawberries can not only make for a healthy basket but can also add a great deal of color.

● Hard Boiled Eggs – Certainly, no Easter basket would be complete without some colorful hard boiled eggs. And, by adding just a touch of salt, these can be a much healthier alternative to the chocolate egg version.

Janet Lynch works with people to help them meet their weight-loss goals. Through a well chosen delivery diet many of the people she helps are able to easily achieve their goals.

CLICK HERE TO SEE MY BEST-SELLING RECIPES & TIPS ON HOW TO GET YOUR FAMILY EATING BETTER!

I always draw a sharp breath when I see the school's number pop up on my caller ID in the middle of the day. I know I'm not the only parent who kisses their kids goodbye at the bus stop and silently prays it'll be just another normal, uneventful day. This time, it wasn't. My 11-year-old daughter, Samantha ("Sammy," as we call her), had fallen and hit her head on the pavement while playing touch football at recess. I asked all the questions moms ask -- is she OK, how serious do you think the injury is? The nurse told me Sammy seemed well enough to stay at school, but suggested I watch her carefully over the next few days to make sure she didn't show any signs of concussion. The hallmarks are headache, confusion, nausea or vomiting, slurred speech and fatigue. And they're often not immediately apparent. And with spring sports upon us, we should all be aware of these symptoms and how to treat them.

Sammy did, indeed, get increasingly dizzy, nauseous, confused (uh, even more than usual!) and complained of wicked headaches. She couldn't concentrate. And her vision became so blurred that she couldn't read a word. Her doctor diagnosed her with a mild concussion and prescribed both physical rest and "cognitive rest" for two weeks -- as in, no heart rate elevating physical activity of any kind -- and no texting, video games or any other kinds of electronic stimulation. Research has shown all of these things to be mentally taxing -- even more so than schoolwork -- which can slow the healing process. Sammy was allowed only one hour of TV a day, which had to be broken up into two half-hour sessions.

We're not all that big on screen time in our house in the first place. But take away that and reading and anything active and I couldn't help but think: What the heck is she going to do for the next 14 days? Sammy is super athletic -- not the type of kid who would be content to just blob around in bed. This was all completely new and eye-opening to me. No one ever talks about how to handle that aspect of helping a kid with a concussion, right? I'll tell you two key things that worked for me -- about how to pass the time, as well as how to actually speed the healing process.

Considering that nearly half a million kids are admitted to the ER each year with a traumatic brain injury -- and many more cases of concussion are diagnosed by pediatricians -- this advice may come in handy someday. (Of course, I do hope you won't ever have to use it!) First, Sammy and I raided the craft store. It was a goldmine. She spent hours and hours making friendship bracelets -- and have you seen all the other cute projects and kits that are out there, too? And since Sammy couldn't actually read, I got her a bunch of audio books (the entire Hunger Games book series downloaded from iTunes). Baking -- muffins, cookies, you name it -- also helped pass a lot of time. And we took a lot of nice, easy walks together.

What made the biggest difference, however: Her diet. A few days into Sammy's recovery, I remembered my New Year's Eve dinner partner, Dr. Michael Lewis, a physician who, after retiring recently following a career in the Army, started the Brain Health Education and Research Institute to continue his work on the role of omega-3s and concussions. Michael makes the case that omega-3s are the foundation of the brain and, if they are essential for the brain to develop, maybe they would help the brain heal when it gets damaged. There's some evidence that healthy doses of it may reduce inflammation in the brain and could even help it recover faster from an injury. Omega-3s are good for so many other reasons, anyway -- like heart health and mood -- that I thought why not give it a shot.

I mashed sardines into Sammy's beloved tuna salad. They don't really alter the flavor, but they do boost -- by a ton -- the amount of Omega-3s you get from just the tuna (while reducing the mercury). I fed her edamame, put extra beans and veggies in the muffins we baked, and sprinkled flax seed on her morning cereal -- all foods rich in Omega-3 fats. And I whipped up a batch of what I dubbed "concussion chowder," made with clams, sardines, broth and veggies. 

Within 7 days Sammy felt better, and by day 10 she was able to read again. The doctor had told me the symptoms would probably last two weeks -- and that Sammy wouldn't be able to read or concentrate until the tail end of that time. I have no way of knowing for sure if Omega-loading my daughter helped her recover as fast as she did. But I believe it did make a big impact. I'd tell any parent to give it a try. At the very least, you'll have a kid who is happier and heart-healthier. And who doesn't want that?
 

The following story was reprinted from The Sneaky Chef to the Rescue. I wanted to share it with you in recognition of World Autism Awareness Day.

“I am a mum of six children ranging from 19 to 8. My three youngest have autism.
Finding food that they would eat is hard enough but healthy food is even harder. We decided to take out a lot of the preservatives in their diet as well as getting them to eat healthier.
Finding your book was a Godsend. While making up the purees, I despaired getting them to eat them. Then I stood in awe as my 9-year-old took off with the bowl that I had made the "Brainy Brownies" in and began to lick it. I can make up food now knowing that in most things they are getting such wonderful vegetables. Putting your White and Orange Puree into plain baked beans and watching them eating it is incredible.

My son’s teacher came up to me after two weeks and asked me what I had done. She told me that my son was now working alone without needing much help and his spelling and English had improved dramatically. My 9-year-old daughter is amazing. Since starting with the purees and other things in the book, her speech has improved dramatically and she had now at least twice the amount of words. When she got out of the car the other day, and just before she ran off to school, she turned and called out. "I love you mummy." I sat and cried because that is not something she says. If I could meet Missy I would give her the hugest hug because without this book I would definitely not have the kids I have today. Thank you, thank you, thank you for giving my kids back to me.” Tina E., Australia (mum of 6)

A delicious Manhattan-style clam chowder loaded with brain-boosting omega-3 fish oil from clams & sardines - suggested to aid in the recovery from concussions and other brain injuries.

Concussion Chowder
Makes 4 servings
1 tablespoon extra-virgin olive oil
1 medium-size onion, diced (about 1 cup)
1⁄2 teaspoon salt
3 to 4 garlic cloves, minced
1⁄2 cup White Puree or Orange Puree
1 (6-ounce) can tomato paste
3 (8-ounce) bottles clam juice
1 (28-ounce) can diced, peeled tomatoes, with liquid
1 large russet potato,* diced, with skin
2 (61⁄2-ounce) cans chopped clams, with liquid
1 (3- to 4-ounce) can skinless and boneless sardines, packed in water, drained
Freshly ground black pepper, to taste
Dried red pepper flakes, to taste
Optional extra boost: 2 celery ribs, diced

Heat the oil in a large soup pot over medium heat. Add the onion and salt and sauté until they are slightly translucent, about 10 minutes. Add the celery (if using) and sauté for another 5 minutes. Add the garlic, White or Orange Puree, tomato paste, clam juice, diced tomatoes, potato, and clams with their liquid. Stir to combine well. Add the sardines, breaking them up with the spoon, slightly mashing them into the pot so there are no remaining visible pieces. Bring to a boil, then reduce heat to medium-low, cover, and simmer for about 30 minutes or until the potatoes are tender. Ladle into 4 soup bowls, and season with freshly ground pepper and red pepper flakes.

Sneaky Time Saving Tip:
Use low-fat frozen hash browns instead of dicing fresh potatoes

FOR MORE TIPS & TRICKS, FOLLOW ME ON TWITTER!

Top reasons to eat blueberries & spinach:
• Blueberries are packed with more antioxidants than any other fruit or vegetable.
• Blueberries contain 38 percent more heart-healthy anthocyanins than red wine.
• Blueberries boost lutein which helps protect vision.
• Calorie for calorie, leafy greens like spinach provide more nutrients than almost any other food.
• Spinach is an excellent source of antioxidants, including vitamin C, vitamin E, beta-carotene, and manganese.

Easiest Ways to Get Spinach & Blueberries into Your Diet
- Make Sneaky Chef Purple Puree & Add it to:
• muffins & other chocolate baked goods
• chocolate pancakes
• taco meat - beef and/or turkey
• hamburgers
• smoothies & Sneaky Chef Breakfast Ice Cream

Click here for healthy kids' recipes & follow me on twitter for healthy tips & more ideas

Excerpt adapted from "The Speedy Sneaky Chef: Quick, Healthy Fixes for Your Favorite Packaged Foods"

It's a weekday evening and I'm standing in my kitchen. Our dogs Princess and Buddie are chasing each other around the island, my daughter Emily is looking for a notebook she needs for her homework, and her sister Samantha is finishing violin practice -- with gusto. Everyone, including my husband Rick, is starving, the clock is ticking, and I am just about to see if I can find something deep in the bottom of the freezer to shove in the microwave, or failing that, to pick up the phone for takeout, when I stop myself. I'm the Sneaky Chef for crying out loud! I've written five books on how to feed families healthfully and deliciously. I dream in menu plans, can recite nutritious shopping lists by heart, and have a pantry that's stocked with good-for-you choices. But what I don't have is time. So, I slow down -- deep breath -- and remind myself: I don't need lots of time. Quick meals kids will gobble up are at our fingertips....more

Here are 10 superfast, supercharged Speedy Sneaky Chef recipes that you can cook in under 2-minutes flat. 

Strawberry Short Shake
Makes 2 servings
1⁄2 cup low-fat milk
1⁄4 cup low-fat cottage cheese
1⁄4 cup low-fat strawberry yogurt
8 strawberries (about 1⁄2 cup fresh or frozen), no added syrup or sweetener
Handful of ice, if not using frozen strawberries
2 whole-grain mini waffles, toasted
Optional: whipped cream and honey or sweetener, to taste

In a blender, combine all ingredients except the waffles. Blend until smooth. Pour into tall glasses. Make a small cut in each waffle and hang off the side of each glass. Serve with straws and top with a squirt of whipped cream, if desired. Add honey or sweetener to taste, if desired.

CLICK FOR ALL 10 RECIPES

Per Serving:
Calories 102; Total Fat 2g; Saturated Fat 1g; Trans Fat 0g; Cholesterol 10mg; Sodium 198mg; Carbohydrate 15.1g; Dietary Fiber 1.2g; Sugars 8.4g; Protein 6.6g; Vitamin A 8%; Vitamin C 39%; Calcium 16%; Iron 5%.

CLICK HERE TO SEE MY BEST-SELLING RECIPES & TIPS ON HOW TO GET YOUR FAMILY EATING BETTER!

While some kids run screaming from naturally green foods (think spinach & broccoli), St. Patrick’s Day is a fun way to get them to try almost anything green – no food dye required! Here are some kid-friendly, fun ideas:

1.  "St. Sneaky Day"  Green Milk Shake
Makes 2 servings
2 cups vanilla low-fat ice cream or frozen yogurt
¼ cup Sneaky Chef Green Juice (See recipe below)
1/4 cup milk
1/2 teaspoon pure vanilla extract
ice, if needed
Blend all ingredients together in a blender until smooth. Serve in tall glasses with a quick squirt of whipped cream and a straw.

2.  “Green Juice” as food coloring
use a few drops of this Sneaky Chef Green Juice to naturally color vanilla yogurt, ice cream, even icing (note: baby spinach has almost no taste in this form):

Sneaky Chef Make-Ahead Recipe: Green Juice
3 cups raw baby spinach leaves
1 cup water
(Makes about 1 cup of juice)
Thoroughly wash the spinach, even if the package says “prewashed.” In a medium-sized pot, heat the spinach and the water to a boil; reduce the heat to low and simmer for 10 minutes. Pour into a fine mesh strainer over a container or bowl, pressing the green “pulp” with the back of a spoon until all the liquid is released.
This recipe makes about 1 cup of juice; double it if you want to store another cup. 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.

3.  Guacamole with Green Puree – use St. Patty’s Day as an excuse to get your kids to try this delicious and healthy dip!


4.  Green Eggs n Ham
Mix ¼ cup of Sneaky Chef Green Juice (recipe above)  into 2 raw eggs, then scramble or make into omelette. Add light colored cheese and ham, if desired.


5.  Green Goddess Dressing
Makes about ½ cup
2 tablespoons low-fat Ranch dressing
Juice of whole lime
1 tablespoon red wine or apple cider vinegar
2 tablespoons Sneaky Chef Green Puree
In a medium-size bowl, whisk together the Ranch dressing, lime juice, vinegar, and Green Puree. Season with salt and pepper. Cover and store in the refrigerator for up to 3 days.

CLICK HERE TO SEE MY BEST-SELLING RECIPES & TIPS ON HOW TO GET YOUR FAMILY EATING BETTER!

I wanted to share one of my favorite quotes - and how I aspire to raise my children 

Back to Sneaky Chef recipes!

It's Sunday Soup Day! Today is Kabocha Squash Apple Soup. I find the easiest way to cook squash is to treat it like a baked potato - prick it whole, bake at 375 degrees for 45 mins, then it slices open effortlessly. Discard seeds, add squash flesh to pot with veg broth, sliced peeled apple, carrot (or 1/2 cup Sneaky Chef Orange Puree) & dash of salt & cinnamon. Simmer 20 minutes....Puree with stick blender or let cool a bit & transfer to blender. Puree until smooth. Top with a handful of pumpkin seeds or croutons, if desired. Enjoy with a slice of crusty warm bread for a comforting & healthy Sunday supper!  Let me know your favorite way to cook with squash!

QUICK FIXES FOR BOXED PANCAKE MIX
You do it, I do it, we all do it. You know what I’m talking about. Dare I say out loud that we use boxed pancake mix instead of making pancakes from scratch! C’mon, we live in the real world where convenience is a must. Here are several ways to add a nutritious home-made touch to your favorite boxed mix. 

Banana Pancakes:
1 large egg
¾ cup low-fat milk
1 tablespoon canola or vegetable oil
1 large banana, mashed
¼ cup Orange Puree (click for simple reicpe)
1 cup boxed pancake mix
¼ cup wheat germ

In a large mixing bowl, whisk together the egg, milk, oil, mashed banana, and Orange Puree. Add boxed pancake mix and wheat germ, mixing just until combined (don’t over mix - leave small lumps). If the batter is too thick, add a little more milk.

Chocolate Pancakes:
1 large egg
¾ cup low-fat milk
1 tablespoon canola or vegetable oil
½ cup Purple Puree (click for simple recipe)
1 cup boxed pancake mix
1 tablespoon unsweetened cocoa powder
¼ cup oat bran
¼ cup semi-sweet chocolate chips, optional

In a large mixing bowl, whisk together the egg, milk, oil, and Purple Puree. Add boxed pancake mix, cocoa powder, and oat bran, and chocolate chips, if using, mixing just until combined (don’t over mix - leave small lumps). If the batter is too thick, add a little more milk.

CLICK HERE TO SEE MY BEST-SELLING RECIPES & TIPS ON HOW TO GET YOUR FAMILY EATING BETTER! 

A reader recently asked me, "What does a day in the life of a Sneaky Chef Household look like meal-wise? I would love a daily food log that I could sort of use as a mold to create my own family menus." -Stephanie

I LOVE that question, Stephanie! This is for a typical day in my house - I must admit, a little prep ahead of time goes a long way toward easier weekdays when schedules are busy - not sure if you have my books, but I cook out of all of them....although I end up using my first book a lot (and my newest book, The Speedy Sneaky Chef).

School Day 5-minute Breakfast: Breakfast Ice Cream (from my first book-blue border) - frozen chopped banana/cocoa/avocado//Greek yogurt/touch of honey and milk in mini food processor - puree to "soft serve" consistency; serve in a parfait glass with a little squirt of organic whipped cream for fun!

Lunch box: Quick Fix for Tuna Fish Sandwich (recipe here) - mix chunk light tuna with skinless/boneless sardines and my White Bean Puree/touch of light mayo and a little wheat germ - add chopped celery or dill, if desired; serve on whole grain bread. Carrot sticks/apple or applesauce on side.

After-school snack: Red pepper slices with light ranch dressing/plain nonfat Greek yogurt dip (I try to do less and less Ranch, more and more plain Greek yogurt) or One & Only Guacamole (guac with my Green Puree mixed in - I keep my purees made in baggies in the freezer); they also love the homemade corn chips (just brush corn tortillas with olive oil, salt, cut into triangles, bake for 10-15 minutes on 400 degrees until crisp)

Dinner: Saucy Turkey Meat Sauce (from my first book - blue border) over whole grain pasta (one of my girls is gluten-free now, so we make 2 kinds of pasta) - served with a romaine salad with olive oil and vinegar (they'll eat it if I call it a "Caesar Salad" and add grated Parmesan)

Dessert: a "sometimes" event - My Say Yes to Sorbet (also book 1) - frozen berries and pom juice in food processor; or an orange or an ice pop from one of my books - sometimes I just pour chocolate coconut water into popsicle molds and freeze - they love this too (so do I - and very few calories)

The twelve most important foods to buy organic
Sometimes referred to as the “ dirty dozen,” the following fruits and vegetables have been found by the USDA Pesticide Data Program to be the most contaminated with pesticide residues. Therefore, they warrant buying organic whenever possible. You will notice that most items on the list below have either thin skin or no skins, which is the reason they are exposed to more pesticides that we end up ingesting. If you eat these foods on a regular basis, you are exposing yourself to more than twenty different pesticides per day.

If you can’t always buy organic, then be sure to wash your produce with a good fruit/veggie spray - I like Eat Cleaner Wipes & Wash, available here

Here’s the list of the “Dirty Dozen” – they are cataloged from the most to least contaminated:

1 - Apples
2 - Celery
3 - Strawberries
4 - Peaches
5 - Spinach
6 - Nectarines-imported
7 - Grapes-imported
8 - Sweet Bell Peppers
9 - Potatoes
10 - Blueberries-domestic
11 - Lettuce
12 - Kale/Collard Greens

Click for more info on the Dirty Dozen and the Clean List.

CLICK HERE TO SEE MY BEST-SELLING RECIPES & TIPS ON HOW TO GET YOUR FAMILY EATING BETTER!

 Join The Sneaky Chef community on Twitter and Facebook to get free recipes, tips on healthy eating, giveaways, and meet other "sneaky" parents & share your stories and opinions! Looking forward to seeing you there! Missy

Valentine's Day is a great day to spoil our loved ones...and I love love love making all sorts of Sneaky Chef Breakfast Ice Creams! What a fun way to start your day with lots of giggles when you call your kids down to breakfast and hand them an ice-cream cone -- never mind it's loaded with fiber & antioxidant rich superfruits, avocado & protein-rich yogurt, all they'll know is it's deelish and fun!

Valentine’s Soft Serve
For homemade ice cream in a hurry, whip out your mini food processor. If you use less liquid than you would for a smoothie, you’ll end up with a great soft-serve consistency. Put it in a cone or parfait glass and your kids will be screaming for it in minutes!

Makes 2 servings
1 cup frozen raspberries, no added syrup or sugar
1⁄2 cup strawberry or raspberry yogurt
2 tablespoons ripe avocado
1 to 2 tablespoons sugar
Optional: 2 wafer ice cream cones
Put all ingredients in a food processor and puree on high (add a little more yogurt if needed to make a smooth, thick consistency). Serve in an ice-cream cone or parfait glass. If you desire harder ice cream, freeze for at least 30 minutes.

For lots more fun healthy recipes, see my new book, The Speedy Sneaky Chef.

Two sure bets on Superbowl Sunday – one set of fans will be disappointed and everyone will overeat! Here's a way to make everyone a winner with a few of my Superbowl recipes that taste way too good to be healthy!  From my new book, The Speedy Sneaky Chef: Quick, Healthy Fixes for Your Favorite Packaged Foods

Sneaky Chef Too-Good-to-Be-True Taquitos
Makes 8 taquitos (4 servings) 
4 ounces cooked chicken, turkey, or ham
2 tablespoons ground flaxseed 
1⁄4 cup Sneaky Chef Green Puree or baby food mixed green 
vegetable puree
1⁄4 cup tomato paste
1 to 2 tablespoons taco seasoning mix 
8 (6-inch round) corn tortillas (white or yellow)
1⁄2 cup shredded, reduced-fat Mexican or cheddar cheese
Toothpicks

Preheat oven to 400 degrees and spray a baking sheet with oil.
Cut chicken, turkey, or ham into thin strips, easily done using kitchen scissors. Set aside.
In a mixing bowl, combine the flax, puree, tomato paste, and seasoning. 
Wrap tortillas in damp paper towels and microwave on high for 30 seconds to one minute to make soft and pliable (you may want to do a few tortillas at a time so they don’t get stiff again).
Remove paper towels and lay soft tortillas out on the baking sheet. Spread each with about one tablespoon of the tomato mixture, top with about 1⁄2 ounce of chicken, turkey, or ham, and one tablespoon of cheese. Roll tightly and place seam-side down on the baking sheet (secure with a toothpick, if necessary). Spray the tops of the taquitos with more oil and bake for 10 minutes or until lightly browned. Remove toothpicks and serve warm, or allow to cool and freeze for up to 3 months (simply pop the taquito in microwave)
 

Sneaky Chef Easy Cheesy Chicken Nachos
Makes 4 servings
12 (6-inch round) corn tortillas (white or yellow) 
2 tablespoons extra virgin olive oil
1 tablespoon ground flaxseed
2 tablespoons taco seasoning mix
1⁄4 cup tomato paste
1⁄4 cup Sneaky Chef Orange Puree or baby food carrot puree
2 cups cooked chicken, shredded
1⁄2 cup shredded, reduced-fat Mexican or cheddar cheese
Optional garnish: plain Greek yogurt, chopped jalapeños, salsa

Preheat oven to 400 degrees.
If not using my Make-Ahead “Instant” Tortilla Chips, brush or spray both sides of the tortillas with oil. Stack 6 of them together and, using kitchen scissors, cut the stack into 8 triangles. Repeat with the final 6 tortillas, for a total of 96 chips. Scatter the chips in a single layer onto a large cookie sheet and sprinkle them evenly with the flax and taco seasoning. Bake for about 10 minutes, or until lightly browned and crispy. Remove from oven and transfer to an ovenproof serving bowl or casserole dish.

In a mixing bowl, combine the tomato paste, puree, and cooked chicken. Spoon the chicken mixture evenly over the crispy corn chips, top with cheese, and bake until chicken is warmed through and cheese is melted, about 7 to 10 minutes.
Top with optional garnishes and serve warm.

Sneaky Chef Parmesan Chicken Fries
Makes 4 servings
2 tablespoons ground flaxseed 
2 tablespoons wheat germ 
1 cup breadcrumbs, ideally whole grain
12 ounces uncooked boneless, skinless, thinly sliced chicken breasts
Cooking spray oil

Dip:
1⁄2 cup store-bought marinara sauce
1⁄4 cup Sneaky Chef Orange Puree or baby food carrot or 
sweet potato puree

Preheat oven to 425 degrees and generously coat baking sheet with cooking spray oil.
Cut tenders into French fry–shaped strips, easily done using kitchen scissors. Combine flax, wheat germ, and breadcrumbs in zip-top plastic bag, seal, and shake to mix. Add chicken strips, seal, and shake to coat chicken evenly. Remove chicken pieces and place on prepared baking sheet. Generously coat top of chicken with more cooking spray and bake for 12 to 14 minutes or until browned and cooked through.
Combine marinara sauce with puree and serve as dip alongside the chicken fries.

From my new book, The Speedy Sneaky Chef: Quick, Healthy Fixes for Your Favorite Packaged Foods

Contributed by guest blogger: Robert Rosenthal, Short Order Dad

Paula Deen is a hero to millions. With restaurants, books, magazines, TV shows and more, Deen is both an icon and an industry.

So many people really seem to love her, understandably. She is lively, gregarious, charming and fun. And she cooks the kind of Southern fried favorites that people dream of, doing it with joy in her heart.

But hers is also the kind of food that can bring you some trouble over the long term if you eat too much of it too often. As evidenced now by Paula Deen herself. Hey, I like fried chicken as much as the next guy, but I don't make a steady diet of it.

So when it was announced this week on the Today Show that Paula was diagnosed with Type II diabetes, it was as surprising as an alcoholic waking up with a hangover and tremors.

The real surprise surfaced when she revealed that she was diagnosed three years ago. She has known about her condition for three years. Al Roker rightly inquired as to why she waited until now to say anything at all about it.

Because, she said, she had "nothing to bring to the table."

Except that she did.

For three whole years, she continued to bring to the American table a steady diet of the very same death-defying food that brought her Type II diabetes. Her belated claims of having preached moderation would be laughable if they weren't so transparent.

What finally brought Paula out of the pantry was her announcement that she is now being paid as a spokesperson for a big drug company that sells diabetes medicine. She had the opportunity to do the right thing without having to be compensated. Instead, whether one views hers as a savvy business maneuver or distasteful, disingenuous hypocrisy is up for discussion. As is her legacy.

She had the prerogative not to say a word, but how many others have been similarly diagnosed during her three-year silence? She has to live with her coverup.

As of now, the Paula Deen message is that you can eat as much of whatever you want as you'd like without regard or worry because there's a drug for that.

But she still has the opportunity to do the right thing and turn this into what they call a "teachable moment."

Let us know how you feel about the way Paula handled the situation.

Robert Rosenthal is the Short Order Dad®, making food fun for parents. On Twitter @shortorderdad or facebook.com/ShortOrderDad

Here we are, a couple of weeks into the New Year, and I don’t know about you, but I’m ready to renew and reinvigorate my resolutions! As The Sneaky Chef and a cookbook author known for the art of hiding healthy foods in everyone’s favorite meals, you’d think I have this health thing nailed – but I’m the first to admit when there’s room for improvement!

I know they say writing down resolutions helps ensure success – and I’m posting mine here for YOU to help keep me accountable on these 5 resolutions!

Resolution: get more superfoods into my family’s meals – including leafy greens, broccoli and blueberries
Action Step: take a page out of my own books (lol!) and when I need a quick fix, serve veggie products the kids love, like Veggie Patch Broccoli Bites with Cheese

Resolution: swap sugary desserts for fruit-based desserts most days
Action Step: make my Breakfast Ice Cream for dessert! Check out my newest flavor, Tropical Twist, just published in The Speedy Sneaky Chef 

Resolution: lose those stubborn 5 (ok, 8) pounds (and help hubby lose a few too!)Action Step: slip those veggie purees into my recipes since research shows this sneaky method can cut out about 360 calories/day which can equate to more than a pound of weight loss every 10 days! 

Resolution: serve at least one completely vegetarian dinner per week
Action Step: use smart vegetarian substitutes such as Veggie Patch Chick’n Nuggets instead of chicken in my kids’ fave new recipe Chick’n Parm Pops below or Meatless Meatballs with spaghetti.

Resolution: do at least 2 spinning classes and 3 exercise videos per weekAction Step: just do it, as they say!

What are your resolutions for this year? Please share with us!

Chick’n Parm Parm Bites
Serves 4
1 package (about 14) Veggie Patch Chick 'n Nuggets
1/2 cup store-bought tomato sauce
1/4 cup Sneaky Chef Orange Puree
1 cup reduced fat shredded Mozzarella cheese
14 skewers or craft sticks, optional

Preheat oven to 375 degrees and spray a baking sheet with oil.
In a mixing bowl, combine tomato sauce and Orange Puree. Dip one side each nugget in the sauce mixture, place on the prepared baking sheet, then sprinkle with about a tablespoon of cheese. Bake for 10 to 12 minutes until cheese is lightly browned and bubbly. If using, insert a skewer or craft stick into each nugget and serve.

Scroll down to skip to 4 new recipes
It’s a weekday evening and I’m standing in my kitchen. Our pooches Princess and Buddie are chasing each other around the island, my daughter Emily is looking for a notebook she needs for her homework, and her sister Samantha is finishing violin practice—with gusto. Everyone, including my husband Rick, is starving, the clock is ticking, and I am just about to see if I can find something deep in the bottom of the freezer to shove in the microwave, or failing that, to pick up the phone for takeout, when I stop myself. I’m the Sneaky Chef, for crying out loud! I’ve written five books on how to feed families healthfully and deliciously. I dream in menu plans, can recite nutritious shopping lists by heart, and have a pantry that’s stocked with good-for-you choices. But what I don’t have is time.

The above is the opening paragraph in my newest book, The Speedy Sneaky Chef
Quick, Healthy Fixes for Your Family’s Favorite Packaged Foods & Healthy Meals in a Hurry.

In The Speedy Sneaky Chef, I extend the concept of “sneaky” into “speedy”, giving you more than 80 all-new healthy recipes that you can prepare in a flash, including:

• Quick fixes for jarred tomato sauce, mac-and-cheese, pancake mixes, and cereals.
• Clever shortcuts that will get weeknight cooks out of the kitchen in a hurry.
• Info on navigating options in the supermarket, and what to look for when choosing packaged foods, which can shave minutes—and calories—from every shopping trip.
• Recipes that are dense in nutrients, while low in calories, fat, sodium, and sugars.


The Speedy Sneaky Chef is not only about saving you time, it’s also about sharing what I’ve learned over the course of writing five cookbooks—spilling all the secret tips and tricks I’ve discovered during the course of creating and testing thousands of recipes myself, and hearing feedback from countless readers every day. This is my best book ever and I'm so excited that you can now order your own copy.

“Moms and dads, if you’re at your wit’s end trying to get your kids to eat healthy . . . well, fret no more! . . . As the mother of a very picky eater, the only way to get my son Josh to eat his veggies is to sneak it, and Missy’s recipes are not only creative and delicious, they are a lifesaver for this often over-worried mom.”
Natalie Morales, co-host, NBC’s Today Show

CHICKEN FRIES 

Makes 4 servings2 tablespoons ground flaxseed
2 tablespoons wheat germ
1 cup breadcrumbs, ideally whole grain
12 ounces uncooked boneless, skinless, thinly sliced chicken breasts
Cooking spray oil

Dip:
1⁄2 cup store-bought marinara sauce
1⁄4 cup Orange Puree (see Make-Ahead Recipe) or baby food carrot or
sweet potato puree

Preheat oven to 425 degrees and generously coat baking sheet with cooking spray oil.
Cut tenders into French fry–shaped strips, easily done using kitchen scissors. Combine flax, wheat germ, and breadcrumbs in zip-top plastic bag, seal, and shake to mix. Add chicken strips, seal, and shake to coat chicken evenly. Remove chicken pieces and place on prepared baking sheet. Generously coat top of chicken with more cooking spray and bake for 12 to 14 minutes or until browned and cooked through.
Combine marinara sauce with puree and serve as dip alongside the chicken fries. ORDER BOOK

TROPICAL TWIST BREAKFAST ICE-CREAM CONES  

Makes 2 servings
1⁄2 cup frozen mango, no added syrup or sugar
1⁄2 cup frozen strawberries, no added syrup or sugar
1 banana, peeled and chopped frozen or fresh)
1⁄2 cup low-fat milk
1 to 2 tablespoons honey or sugar
4 wafer ice-cream cones
Fill bowl of food processor with frozen fruit and pulse several times to start the puree. Add banana, milk, and sugar and puree on high until smooth, stopping if needed to scrape down the sides of the bowl and push contents to the bottom. Ice cream will be soft—fill cones to just below the top, cover with plastic wrap, and freeze to further harden (or fill cones and serve immediately). ORDER BOOK

CHICKEN PARM POPS

Makes 4 servings
1 package (about 14) fully cooked chicken nuggets or One-Step Chicken Nuggets
(p. 159)
1⁄2 cup store-bought tomato sauce
1⁄4 cup Orange Puree (see Make-Ahead Recipe) or baby food squash or
carrot puree
1 cup shredded, reduced-fat mozzarella cheese
Optional: 14 skewers or craft sticks
Preheat oven to 375 degrees and spray a baking sheet with oil.
In a mixing bowl, combine tomato sauce and puree. Dip one side of each nugget in the sauce mixture, place on the prepared baking sheet, then sprinkle with about a tablespoon of cheese. Bake for 10 to 12 minutes until cheese is lightly browned and bubbly. If using, insert a skewer or craft stick into each nugget and serve. ORDER BOOK

4O-SECOND SOFT TACOS  
Makes 4 tacos (2 servings)6 tablespoons canned refried beans, no lard
2 tablespoons tomato paste 
2 tablespoons wheat germ or ground flaxseed
Pinch of salt
1⁄2 cup shredded, reduced-fat Mexican cheese
4 (6-inch round) corn or flour tortillas, ideally whole grain
Optional toppings: dash of taco seasoning, shredded lettuce, salsa, and/or plain 
Greek yogurt

In a mixing bowl, combine the refried beans, tomato paste, and wheat germ or flax. Lay a few wet paper towels on the microwave turntable, place 2 of the tortillas on the paper towels, and top each tortilla with about 2 tablespoons of the bean mixture. Top each with about 2 tablespoons cheese and a pinch of salt. Leave open-faced and microwave on high for 40 seconds. Remove tacos from microwave, add optional toppings, fold in half and serve warm. Repeat with remaining 2 tacos. ORDER BOOK
 

Let's be honest...the Thanksgiving feast doesn't just last one day -- it marks the beginning of a free-for-all eating season that lasts through New Year's. A time when we celebrate less, not more, structure in our food lives. However, the holiday food fest doesn't have to derail any work you've done feeding your family healthier meals.

As The Sneaky Chef, I’m known for hiding healthy foods in everyone’s favorite meals – and one of my key “methods of disguise” is simply adding pureed vegetables to traditional comfort foods. Research now validates this method as a way to cut calories and increase vegetable intake for kids and adults alike. In a recent study, researchers at Penn State found that by “adding puréed vegetables to favorite foods, children consumed nearly twice as many vegetables and 11 percent fewer calories over the course of a day.”

Don't worry, I'm not going to suggest cutting out pumpkin pie or not serving creamy mashed potatoes. But I am going to suggest making small alterations to your already loved and anticipated Thanksgiving recipes. Even the most traditional dishes offer lots of great hiding places for us Sneaky Chefs to slip in the good stuff, cut calories, and enhance nutrition and flavor.
So who says we can't have our pumpkin pie and eat it too? Just follow some of my simple tips and sneaky swaps below!

Sneaky Roasted Squash and Apple Soup:
Everyone loves a hearty autumn soup as a first course, so don't leave out this family favorite! But do leave out the heavy cream as the added fat calories just get in the way of your delicious delight. Use evaporated skim milk instead, and add some carrot or white bean puree to thicken this creamy soup.

Sneaky Gravy:
No Thanksgiving meal is complete without gravy, but it can load on the fat calories. In my sneaky gravy, I use pureed lentils and less pan drippings to cut the fat in traditional gravy by a whopping 72%, while adding a depth of hearty flavor as well as a great dose of fiber and nutrition. To further thicken gravy, substitute whole grain pastry flour for white flour – the whole grain pastry flour retains the fiber and nutrients of regular whole grain flour, but has a much lighter texture so works magically in soups, stews, or your baked goods. You can find whole grain pastry flour at Whole Foods Market or Amazon.

Sneaky Mashed Potatoes:
One of my favorite tricks for reducing fat in almost any dish is to add a “flavor decoy” – this is a burst of bold flavor that you know people love – make roasted garlic, parmesan cheese, chives, or even real bacon bits the hero of your mashed potatoes, so you can use less butter and heavy cream.

I also substitute low-fat plain Greek yogurt for the heavy cream and use extra virgin olive oil in place of some of the butter - it's delicious and so much better for you! For an added boost of nutrients, I include pureed cauliflower, which also provides a beautiful taste and texture.

A special treat for the kids: Sneaky Temples
As we’re often blessed to be surrounded by children at our table, let's try to make them happy without causing a sugar rush that can interfere with the tranquility of this holiday! If your kids are anything like mine, they will love and appreciate anything special you make for them. But instead of providing a common Shirley Temple filed with color dyes and sugars, why not make them a Sneaky Temple? Merely swap ginger ale (which is high in sugars) for plain seltzer and swap out the grenadine (made with food dye) for real pomegranate juice! For extra pizzazz, place a real cherry or strawberry in each glass, and let them enjoy this fun mocktail.

Finally, Yummy Sneaky Pumpkin Pie:
If you’re not starting with fresh pumpkin (and not many of us are), one big trick here is to always use 100% pure canned pumpkin, as opposed to canned Pumpkin Pie Mix, which is filled with unnecessary sugars. You can, however, save time and money by using a pumpkin pie spice blend (which combines cinnamon, ginger, allspice, and nutmeg) to add the traditional flavor to your pumpkin can. Another trick is to substitute vanilla low-fat yogurt for sweetened condensed milk (which has tons of sugars and even corn syrup) and/or blend in some tofu or carrot/sweet potato puree with the pumpkin for a great texture and boost of nutrients. Follow you own recipe and eat to your heart's content with no guilt!

Here’s to a healthy, happy Thanksgiving, and remember to “Treat your family like friends and your friends like family.” – Anonymous

Chicken Soup with Veggie Patch Broccoli Cheese Croutons

The leaves are falling and the weather is getting colder and colder and colder! That can only mean one thing...fall is here to stay! I actually adore the fall because two of my favorite things occur doing this time: the chance to light up the fireplace, and the opportunity to eat delicious comfort foods!

On the downside it seems that the fall brings on sniffles, chills and runny noses. Luckily though, it seems that one of the remedies for the cold or flu is yummy, comforting chicken soup! The steam of the soup works to open the air passages and thus making it easier to breathe. Plus, it seems the one thing that actually tastes enticing when your nose hurts, your eyes are watery and your bones ache.

The truth is, I actually love chicken soup any time of the year, for any occasion. That is why I have spent a lot of time perfecting my chicken soup recipes and trying to make them even healthier and more nutritious (note the sneaky inclusion of my White Bean Puree). Now that we are in the pre-Thanksgiving madness season, chicken soup is the ultimate comfort food to enjoy! I tend to want to eat lighter and healthier the days leading up to the Thanksgiving feast (and leftovers) so that I can overindulge without guilt or restrictions! And this recipe does the trick! It provides the steamy tastefulness of the soup with the added crunch of delicious and nutritious Veggie Patch Broccoli Bites with Cheese!

So enjoy in good health or in sniffles!

Chicken Noodle Soup with Veggie Patch Broccoli Cheese Croutons
Makes about 4 servings
1 tablespoon butter
1 tablespoon all-purpose flour
2 cups chicken broth, homemade or low-sodium
1/4 cup White Bean Puree (See Make Ahead Recipe below)
1/4 cup dry egg noodles or macaroni
1 cup diced, cooked chicken meat
1/4 cup evaporated low-fat milk
1 cup total diced celery, carrots and/or parsnips
1 box Veggie Patch Broccoli Bites with Cheese
Salt to taste

Cook Broccoli Bites with Cheese according to package directions. Set aside. 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. Pour in the broth and mix in the White Bean Puree, dry pasta, and diced vegetables of choice. Lower the heat and simmer for 10 to 15 minutes or until the pasta and vegetables are soft. Stir in the cooked chicken and the evaporated milk, mixing for a minute. Cut Broccoli Bites with Cheese in half. Ladle soup into serving bowls, top with Broccoli Bites with Cheese, and serve. Season with salt and pepper, to taste.

Sneaky Chef Make-Ahead Recipe: White Bean Puree
1 (15-ounce) can white beans*(Great Northern, navy, butter, or cannellini)
1 to 2 tablespoons water

*If you prefer to use dried beans, soak overnight and cook as directed

Makes about 1 cup

Rinse and drain the beans and place them in the bowl of your food processor. Add 1 tablespoon of the water, then pulse on high until you have a smooth puree. If necessary, use a little more water, a tiny bit at a time, until the mixture smoothes out and no pieces or full beans are visible.
White Bean Puree 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, and store for 3 months.

Would You Act Differently if Your Kids Were Secretly Videotaping You?

The recent youtube post by Hillary Adams, the daughter of Texas Judge William Adams, showing her father beating the then 16-yr old girl with his belt, is disturbing beyond words. According to a description of the video, the judge “took a belt to his own teenage daughter as punishment for using the internet to acquire music and games that were unavailable for legal purchase at the time. She has had ataxic cerebral palsy from birth that led her to a passion for technology.”

As a mom, I’ll tell you right up front that I don’t believe in hitting/spanking/smacking or any other form of physical punishment for children, and what this guy did to his daughter was way over the line, no matter what parenting camp you live in. Not to mention the fact that she has Cerebral Palsy, or the fact that this monster is a prominent judge in a position to affect other children’s well-being. In my opinion, this video of his home life has definite bearing on his character to stand as a public official, but that is not my role or business to address. Hopefully the proper authorities will take into consideration society’s (and my) outrage on such matters and place the appropriate consequences on this "parent.”

That said, it made me think about whether I would do things differently in my everyday life as a mother if I knew a video camera were rolling onto the internet for all to see and judge. Vanity aside (I’d probably put on a bit of concealer and lip gloss before serving breakfast), I don’t think I’d make major changes to how I parent my daughters. I’m no saint as a mom, wife, sister, or any other role in my life. I’m not always proud of every reaction or lack of patience or retort that I blurt out without the benefit of the “filter” between my brain and my mouth that I should be using more often. There are lots of times that make me cringe as I think back on how I mishandled situations, screamed like a raving lunatic, or used the dreaded “you are” phrase before some pretty harsh character-assassinating adjectives. I would like to redo those ugly parenting moments.

Thinking back, I wouldn't look my proudest on camera when the kids were younger and I had to plop them in front of the television (aka substitute babysitter) while I hurried a deadline or scrambled to get work done from home. Maybe yelling at the kids not to yell was not my best self and wouldn't go over too well on the small screen, nor would screaming at them to eat their veggies, in direct contrast to my philosophy as The Sneaky Chef. But overall, I am proud to be a person of integrity, and I live by my word.

It’s a good question to ask ourselves as parents – it’s a good exercise to imagine yourself being videotaped, and to ask yourself whether you’d make any real changes to your style.

It seems that parents are getting caught on camera left and right doing horrific acts towards their children (e.g., hot sauce mom and Botox mom). And since, in many cases, this seems to be only way to expose the acts and the people who seem to think this behavior is okay, I say let the cameras roll! Although the majority of us care for our children immensely and would go to great lengths to make sure they are safe and well and happy, we are only human. The little imperfection in our patenting skills can only be excused if we take a chance to periodically examine what and how we do things. So it seems like a great opportunity to take a look our exposed life and make sure we are happily on track.

Because, in the end, “it’s what we do when nobody’s looking that makes us champions.” And, thank goodness, most of us would pass with flying colors!



Let the kids have some squishy spooky fun this Halloween! 

I love putting out a healthy (but no less FUN) dinner before the kids go out to Trick or Treat! My motto is, if you feed them good protein and whole grains and veggies before going out, the temptation to fill up on candy will be so much less….and even if they do eat some candy, the sugar spike (and corresponding crash) won’t be nearly as bad if their bellies are filled with nutritious foods.



So let’s play Spaghetti, Brains ‘n Fingers! 
Just make a bowl of whole grain spaghetti, toss it with olive oil and add some chopped Veggie Patch Veggie Dogs – cut in varying lengths so they resemble fingers (or pieces of cut off fingers….mwahaha!!)
Add some lightly steamed cauliflower florets for “brains” and to take it one step further, let the kids eat out of their own bowls with their clean hands….blindfolded!! Tell them to find the cut off fingers among the spaghetti “intestines,” but to watch out for the edible “brains” along the way. So fun, and a really tasty, healthy meal!


Another “trick” I use for Halloween is to make special spooky dipping sauces for my kids favorite Veggie Patch Corn Dogs. They go great with seasonal colors and flavors like “bloody” ketchup with some baby food carrot puree mixed in, and green “slime” (guacamole) with my Green Puree mixed in!



Here’s some more of my sneaky tips to help us all get through this nutritionally challenging holiday – these have saved my kids and me lots of lots of extra calories!:



-Don’t buy Halloween candy early – get it only the day before – that’ll prevent eating it before the 31st.



-As described above, give kids a good dinner (high protein and fiber) before they go out trick or treating - this will keep them full and prevent overeating candy during the evening; see ideas above.



-If your kids want to eat candy throughout their time trick or treating, give them a lollipop to suck – this will keep their mouths happy for very few calories (it’s a trick I use on myself when I take the kids out – so I don’t nibble on too much candy!).


-After Halloween, give away a handful of candy everyday until it magically disappears – tossing the entire bag out at once will cause a riot. Allow kids to eat a piece or two of candy a day.



-To avoid temptation, keep the candy somewhat out of sight (and hopefully out of mind) – not in clear glass bowls/jars out on the counter.

Have a sneaky and spooky Halloween!!
 

Nothing says autumn like the abundance of fresh, crisp, juicy, colorful apples. I get giddy when I go to my neighborhood farmer's market and see the beautiful display of barrels filled with red, yellow, and green apples!

I usually end up buying bags (yes, plural) of apples and still never have enough the upcoming weeks! Between snacking throughout the day on crisp apples, making apple pies & apple puree and using in numerous recipes like pancakes. It's the most versatile, healthy, loved fall fruit at the market! And the most amazing thing about apples are they actually have such great health benefit. We all grew up with the phrase, "an apple a day keeps the doctor away" and it kinda does! Apples are a good source of fiber and loaded with protective phytonutrients.

Here's a sneak peek from my new book, THE SPEEDY SNEAKY CHEF (due out Jan 2012):

HOT APPLE PIE PARFAIT (5 minute recipe)
The aroma of apples sautéing in butter and cinnamon on an early school morning is a sure way to get things moving! This dish will lure even the grumpiest kid—or hubby—out of bed with a smile.

Makes 2 parfaits
2 teaspoons unsalted butter
1 large apple, cored, and thinly sliced, ideally unpeeled
2 teaspoons brown sugar
Pinch of cinnamon or apple pie spice
1/2 cup low-fat granola
2 tablespoons ground flaxseed and/or wheat germ
1/2 cup vanilla yogurt

Add butter to saucepan and melt over medium heat. Mix in the apple slices, brown sugar, and cinnamon or spice, sautéing for about 5 minutes. Add a tablespoon of water to pan, if necessary, if apple mixture gets too dry.
In parfait or serving glasses, layer granola/flax/wheat germ, yogurt, and apples as desired, and serve.

Oh remember the long lazy days of summer….seems so far away already! I miss summer’s carefree attitude, the light clothing, the active lifestyle, the ice cream, the ice cream, the ice cream!Regardless of whether we are actually away or just spending lazy days at home during the summer, we tend to loosen up the "rules" in our household. And in one respect, that's what makes summer so much fun for everyone - even if we don't go on that much desired exotic cruise! So we all sleep a little later, become a little more lazy in the mornings and definitely eat a little more!

Then summer comes screeching to a halt with September!... it's painful! School, schedules, routines, activities, games, homework, preparations - it seems to all come too fast, too much!

This year I decided to stop reinventing the wheel and to start preparing in advance for this transition phase. I still refuse to corrupt my summer's carefree style, so I will put my emphasis on regaining my routine back slowly but steadily. One of the first priorities I have is gaining ground on our nutritional habits again. While I wouldn't say we are on a family diet, I would say that we need to start eating smarter and healthier again. So a few little sneaky weight loss strategies are always useful!!

Here are a few tactics that I have implemented in my daily dinner habits:

• Set a date on the calendar at least once (or more!) a week to have sit down dinner in the dining room - this ensures the family all sit down together for a more relaxing, less hurried meal – note: kitchen counter doesn’t count like dinner around the dining table.

• Downsize plates for optical illusion - After reading studies that show that eating from smaller plates creates the illusion of eating more and being more satisfied, I was sold! So I traded my huge dinner plates that I tend to overfill and we now eat better proportioned meals on smaller (appetizer sized) plates (same goes for ice cream bowls – oops, I mean cups!)

• Stop serving “family-style” dinners - Small changes make big differences! I now “plate the food” in the kitchen and do not leave bowls/platters on table. Again, I want to be in a better position to control portion sizes and discourage dipping back into the pasta bowl for seconds and thirds! Exception: Only salads and vegetables are displayed on family table and encouraged for second servings before anything else

• Serve less starchy options - I'm making meals with more fresh vegetable options and relying less on filling, less-nutritious starchy options.

If you have any ideas for breaking the summer habits, I would love to hear from you!! 

We’re off to a good start in the new school year, and my girls are finding their way with new teachers, new (and old) friends, and challenging new classes. I’m getting back into the swing of things, leaving the carefree days of summer in my rear view mirror and gearing up for homework, after-school activities, unavoidable chaos and of course, making healthy foods that my kids will actually eat and enjoy.

Even after just a few weeks of school, though, the kids are complaining they’re bored with sandwiches in their lunch box! Back to the drawing board.... Luckily my quest for something interesting and new gave rise to a totally delicious recipe that we are all psyched about - "Veggitos"!

Made with Veggie Patch’s Veggie Dogs, they take all the goodness of a meatless hot dog and a burrito and leave all the unnecessary and unhealthy out! They are fun, easy to make, portable, and most of all, the kids love them. And yes, you are right...they are absolutely healthy with vegetarian protein, beans, whole grains, and tomato! That will be our little secret though ;-)
Just pack a couple of extras in the lunch box because your kids will be hounded to share!!


VEGGITOS
Makes 6 servings
6 Veggie Patch Veggie Dogs
1/4 cup tomato paste
1⁄2 cup canned low-fat refried beans
1 to 2 teaspoons chili powder
6 (10- to 12-inch) flour tortillas, ideally whole wheat
3/4 cup low-fat shredded cheddar cheese, divided

Cook Veggie Dogs according to package directions. Set aside.
In a mixing bowl, combine the tomato paste, refried beans, and chili powder. Place tortillas between moist paper towels and microwave on high for 30 seconds to soften. Spoon 2 to 3 tablespoons of the bean mixture onto the bottom half of each tortilla. Top with the Veggie Dog and 2 tablespoons of cheese. Fold the end of the tortilla closest to you over the filling ingredients and then tuck the right end in and roll up. One end of the burrito is left open and unfolded. Repeat with the remaining burritos.
Wrap in wax or parchment paper, microwave on high for one minute, and serve immediately, or refrigerate for up to 2 days. Simply reheat for 30 seconds in the microwave when you’re ready to serve.

Safety note: This recipe is not advised for kids under 3, as hot dogs can pose a choking hazard. 

With the beginning of August comes the first thoughts of back-to-school, so I can't help but start to stock my freezer with ready-to-go meals that I can pull out in a pinch. Those first few weeks are always more hectic than I anticipate, and having some frozen meals at the ready never fails to take the pressure off when we're still organizing our daily routines. 

So while I'm making a dish now, I simply double the recipe and freeze half. I still have time during our relaxed summer schedule to make the special meals my kids appreciate so much, and when I trot them out during the beginning of the school year, they feel extra special. 

One of our favorites is my No-Harm Chick’n Parm recipe made with Veggie Patch Chick'n Cutlets. This meatless version has whole grains, nuts, protein, and vegetables. It's  essentially a large, thin meatless chicken nugget covered in sauce and cheese, which together provide ample opportunity to sneak in vegetables, none of which is visible to the eye or detectable by the taste buds. This recipe converts a decadent dish into a nutritional superstar and a favorite for the kid in all of us!

So make a little extra now, freeze it well wrapped, and your family's transition back to the school day schedule will be a breeze. 

You can also find a host of other good back to school ideas in a great article here, and another very interesting artcile on the evolution of school menus here.

Enjoy in good health, 

Missy

NO HARM CHICK’N PARM RECIPE

Makes 4 servings 

(double proportions to freeze half)

4 Veggie Patch Chick'n Cutlets

Olive oil for pan frying
1 1/2 cups grated mozzarella
1/2 cup store-bought tomato sauce (or Easy Homemade Pasta Sauce)
1/2 cup Orange Puree
1/2 cup grated Parmesan

Preheat oven to 375 degrees.

Heat 2 tablespoons oil in a large non-stick skillet over moderately high heat until hot but not smoking. Add two Cutlets at a time, pan frying on one side until the crumbs look golden, about 2 to 3 minutes. Watch for burning and turn down heat if necessary. With tongs, turn the pieces over and lightly brown the second side until golden, about 3 minutes. Place pan-fried Veggie Patch Chick'n Cutlet pieces on a large baking sheet, sprayed with cooking oil.

Mix the store bought tomato sauce with the Orange Puree.

Top each Veggie Patch Chick'n Cutlet with about 1/4 cup of tomato sauce/ Orange Puree mixture and cover sauce with mozzarella and a sprinkling of Parmesan. Bake 15 to 20 minutes or until cheese is lightly browned and bubbly.

Serve with whole wheat spaghetti and tomato sauce.

(NOTE: Be sure to wrap well for freezing)  

The summer is officially here, and with it comes all the fun little extras like barbeques, outdoor pools (if you have access to them) plus plenty of extra heat this week! 

With the temperatures as high as they are this week, there's no better way to keep the heat out of the kitchen, and therefore out of the house, than by cooking on the outdoor grill.

My family has been LOVINGVeggie Patch Ultimate Meatless Burgers, Veggie Dogs and Chick’n Cutlets for the past several days, deliciously slathered with my sneaky sauces, including a delicious mayo improvement I make by adding one part of my simple White Bean Puree to one part light mayonnaise, and my eat-it-with-a-spoon Orange Puree to the ketchup. It all takes only a few cool minutes to prepare.

Our family is not the only one enjoying–our neighbors have also been cooking on their grills, and we’re all sharing with each other. It’s really been taking the pressure, and the heat, out of the kitchen activities for all of us.

So grab the grillers and get together with some neighbors for a cool, fun time at the grill!

Enjoy in good health,

Missy

During the weekend I read this article that put a huge smile to my face - "Food companies take veggie cue from sneaky trend" by the Associated Press. Definitely worth reading as it introduces food labels in the market that have adopted the Sneaky Chef philosophy and are placing veggies in well-known packaged recipes.

Who would have thought that Kraft would put cauliflower in their infamous mac-and-cheese?! And it seems Chef Boyardee and Ragu have been hiding nutrients and vitamins for years!

Hopefully, this is a trend that is just starting. I would love to see more manufacturing companies looking out for the nutritional value of our kids! Have you seen any other companies following the trend? Let me know if I missed any!

With healthiest regards,

Missy

My good friends are coming for a Fourth of July blowout in just three days – so I'm in planning menu mode. This year I decided to do things a little differently and make crab cakes (recipe below) for my friends since they're trying not to eat red meat or chicken these days.

I thought back to my crab cake recipe I developed for my Mens' Book, and I was excited to replace high fat mayo with my simple puree of white beans. I also snuck in some amazingly healthy wheat germ instead of empty white bread crumbs – my hubby Rick loves these, and the best part is, no matter what time of year you make them, you'll feel like you're on vacation!

Just pick up a can of lump crab at the market (or even cheaper at Costco) and some canned white beans – I'll probably pick up some nitrate-free* organic hot dogs for the kids in case they're not feeling adventurous. 

I'm also making my sneaky cole slaw and potato salad (recipes below) using that same White Bean Puree to replace the mayo. Since I have to break out the new bathing suit, I will not be missing the extra fat in these salads!

*why nitrate-free? Although not proven, nitrates are being studied as possible carcinogens – why take the chance when really delicious nitrate-free versions are available these days? If you do serve regular hot dogs with nitrates, have a vitamin-C rich food or drink with them to mitigate the harmful effects (such as orange or tomato slices).

Here's to a delicious, fun and healthy Fourth,
Missy

CONCEALED CRAB CAKES

I can’t think of a tastier way to give your man a good dose of fiber and omega-3s than with these authentic yet low-fat crab cakes. Put on a Jimmy Buffet disc and your favorite sundress and you’ll feel like you’re in Key West for a romantic getaway.

Makes 8 crab cakes
1 tablespoon light mayonnaise 
1 egg white
1⁄4 cup White Bean Puree
1 tablespoon Dijon or coarse-grain mustard
1⁄4 to 1⁄2 teaspoon hot sauce
1 teaspoon Old Bay Seasoning
1⁄3 plus 1⁄3 cup wheat germ
Freshly ground pepper
1⁄2 pound fresh lump crabmeat (about 2 cups), drained
Optional extra boost: handful of chopped green onions, celery, and/or bell peppers 

Preheat the oven to 400 degrees. Spray a baking sheet with oil.

In a medium-size bowl, whisk the egg white, then mix in the White Bean Puree, mustard, hot sauce, Old Bay, 1⁄3 cup of the wheat germ, a few grinds of pepper, and the crabmeat. 

Pour the remaining 1⁄3 cup of wheat germ on a plate. Scoop about 1⁄3 cup of crab mixture and form it into a fairly thick cake. Dredge the cakes in the wheat germ, fully covering all sides of the cake, and place the crab cake on the prepared baking sheet. Repeat with remaining crab mixture. Spray the top side of the cakes with oil and bake for 10 minutes. Flip once, spray oil on the tops of the cakes, and bake for another 8 to 10 minutes, until golden brown.

SIDE OF SLAW

Makes 6 servings
6 tablespoons White Bean Puree 
6 tablespoons light mayonnaise
1 teaspoon celery seed
1⁄4 cup oat bran
1 tablespoon sugar
Salt and freshly ground pepper, to taste
1 (16-ounce) bag pre-washed cole slaw mix
Optional extra boost: 2 tablespoons toasted slivered almonds; 2 green onions, chopped

In a large serving bowl, whisk together the White Bean Puree, mayonnaise, celery seed, oat bran, sugar, and salt and freshly ground pepper. Add the cole slaw mix and toss well. Garnish with the slivered almonds and green onions, if using. Serve chilled.

Sneaky Tip:
Green onions, also called scallions, have significant prostate cancer–fighting properties. In one study, men who ate as little as one-tenth of an ounce of green onions per day experienced a 70 percent reduction in the risk of developing prostate cancer.

PACKED POTATO SALAD

This is a classic potato salad, perfect for everyone who doesn’t like fancier versions. The herbs add great flavor, but feel free to omit them if seeing green will make anyone in your family see red! If you decide to limit yourself to the healthiest of all the optional extra boosts, go for the green onions.

Makes 4 servings
2 pounds small Yukon gold or small white potatoes
1⁄2 cup White Bean Puree
1⁄4 cup light mayonnaise
2 tablespoons freshly squeezed lemon juice
2 teaspoons Dijon mustard
1 teaspoon fresh tarragon and/or fresh dill (optional)
Salt and freshly ground pepper, to taste
Optional extra boost: 1⁄2 cup chopped celery and/or red or green onions 

Peel the potatoes if you don’t want to see the skins in the potato salad, then place them in a large pot of cold, salted water. Bring the water to a boil, lower the heat, and simmer, covered, for 20 to 25 minutes, until the potatoes are just tender. Drain the potatoes in a colander and let cool.

In a bowl large enough to hold the potatoes, whisk together the White Bean Puree, mayonnaise, lemon juice, mustard, fresh herbs, salt and pepper, and celery and/or onions, if using.

When the potatoes are cool enough to handle, quarter them and add them to the bowl, stirring gently until all the potatoes are coated with the mayonnaise mixture. Serve immediately or refrigerate for up to 3 days.

It’s that time of year again, when all the kids are finishing up school, the summer is heating up, and the fun begins! So we thought we would throw a party for the kids to kick off the summer and say goodbye to another school year. But we didn’t want to throw a typical, boring pizza party–we thought we’d kick it up a notch with a spread that the kids, and the parents, would really enjoy, while being healthy, too!

The party was all about letting the kids have fun (while saving time for the adults). We started everything off with my kids’ favorite Veggie Patch Mini Corn Dogs. I paired them with sneaky dipping sauces including ranch dressing with hidden plain Greek yogurt (mix up to half Greek yogurt into your ranch dressing to cut calories and increase the calcium & protein) and ketchup with up to 50% hidden orange puree.

The result? Everyone devoured the corn dogs so fast I had to break out the back ups! Fortunately, I also had a stock of Veggie Patch Broccoli Bites with Cheese on hand in the freezer. I warmed them up and had just enough to satisfy everyone. Everything was a hit with both kids and adults.

For dessert we kept it simple with lemon and watermelon ice pops. They were as easy as pureeing some watermelon, squeezing a few lemons with a hint of orange juice, and pouring the fruit into layers in disposable paper cups with a coffee stirrer. Then freeze and voila! A zesty and healthy treat to finish the party with.

Try these delicious, simple and healthy treats for a fun change from the typical pizza party!

Enjoy in good health,

Missy

One of the best things we can do for the man in our lives this Father's Day is to cook him up one of his favorite meals. And what man doesn't love breakfast in bed?!

Stacked Pancakes is one of the most requested recipes out of my Men's Book and guys go nuts over them. It's fast, easy, and it lets you make his favorite breakfast both tastier and healthier–he'll not only flip for the flavor but he'll be able to enjoy them
guilt free : )

These pancakes have more nutrition than a boring bowl of oatmeal, but they have the look and taste of a white flour pancake (and yet there is absolutely no flour in them!) and enough protein and whole grains to keep your man energized all morning long.

Plus, make an extra batch for future mornings when you want a great grab-n-go breakfast during the week. Just place the extra cooked pancakes in a plastic bag and freeze them for months, then simply toast them in the morning. He'll love them as a handheld breakfast in the car on the way to work, and remember his sweet Father's Day breakfast for many more mornings to come.

Happy Father's Day to one and all!

Missy

STACKED PANCAKES RECIPE:

4 egg whites
1⁄2 cup part-skim or fat-free ricotta cheese
1 teaspoon pure vanilla extract
1 teaspoon baking powder
1⁄4 teaspoon salt
1⁄2 cup oat bran
1⁄4 cup Ground Almonds
1⁄4 cup semisweet chocolate chips or 1⁄2 cup fresh or frozen (not thawed) blueberries
(optional)
Maple syrup, warmed, for serving

In a large bowl, whisk together the egg whites, ricotta, and vanilla. In another large bowl, whisk together the baking powder, salt, oat bran, and ground almonds. Stir the wet ingredients into the dry until just blended. Batter should be fairly thick and slightly lumpy. But if the batter is too thick, add a touch of milk. Add the chocolate chips or blueberries, if using, and mix lightly.

Butter or spray a large skillet over medium heat. Test the pan by tossing in a few drops of water; it will sizzle when it’s hot enough. The skillet will grow hotter over time, so turn down the heat if the pan starts to smoke.

Drop medium-size ladles of batter onto the skillet in batches, making sure there are some chocolate chips or blueberries in each pancake. When bubbles begin to set around the edges and the skillet-side of each pancake is golden (peek underneath), gently flip them over. Continue to cook 2 to 3 minutes or until the pancake is fully set.

Serve stacked high, drizzled with a little warm maple syrup.

Cinnamon apple pancake variation

Follow the instructions for Stacked Pancakes, adding 1⁄2 teaspoon of cinnamon and substituting a peeled, chopped apple for the chocolate chips or blueberries. For smoother texture, grate the apple before adding it to the batter. Serve with a dusting of cinnamon sugar.

Michelle Obama and Ag Secretary Tom Vilsack just unveiled a brilliant revision to the long standing US food pyramid. 

As expected, it emphasizes veggies, but surprisingly, and happily, it opens up the protein category beyond just meat and beans, calling it simply "protein," and has also expanded the milk portion to include all dairy products. This is exactly how I teach my kids to eat, and how I design my Sneaky Chef recipes as well.

Their practical and easy to use revision can be seen here, along with a good article by the Huffington Post on the topic.

Everyone will now be able to easily visualize ideal food proportions without having to consult a full color wall chart at every meal. Michelle Obama put it best when she said, "As long as our plates are half full of fruits and vegetables, and paired with lean proteins, whole grains and low-fat dairy, we're golden." 

Even nutrition watchdogs likes The Center for Science in the Public Interest are saying that it's a huge improvement, and so easy to understand that everyone will be able to remember what their own plate should look like.

Mrs. Obama got started on this revision as part of her Let's Move! campaign, aimed to solve the epidemic of childhood obesity within a generation.

I look forward to recommending this greatly simplified and practical tool to all of my readers. 

This Memorial Day, toss some of these outrageously delicious Sneaky Chef Veggie Dog Kebabs on the grill alongside juicy Veggie Patch Ultimate Meatless Burgers and watch your friends and family literally line up for more!

I love the warmth and ritual of tea... I start each morning with a cup to ease into the day. And when the girls come home from school, we often have our own tea party complete with Sneaky Chef brownies to catch up on the day and take the edge off an afternoon slump. A cup after dinners curbs my craving for something sweet & sugary.

That's why I'm so excited to have found the Tuffy Tea Steeper. It simplifies making an individual cup of tea. I just place the tea steeper in a cup, spoon in some special tealeaves, pour in water and let it steep. No brown, messy tea bags. No stale tea taste. The Tuffy Tea Steeper is collapsible, making it ideal for travel, and it’s made of food grade silicone so it’s dishwasher safe (music to my ears).

The Tea Spots’ assortment of these three loose-leaf tea blends is my favorite. From the minute I open a can and take an aroma therapeutic whiff, I’m already benefitting from calming effects. They’re so fresh and fragrant!

My day starts with Boulder Blues, a blend of Japanese green tea with an infusion of wild strawberries and rhubarb. (I serve it chilled in summer garnished with a few strawberries.) When I stop and take a moment during stressful days, I brew myself a cup of Meditative Mind, a medley of Chinese white tea, rosebuds and jasmine pearls that soothes and calms. I like a cup of Red Rocks with red rooibos, vanilla & almonds after dinner. Since it’s caffeine-free it won’t keep me up at night, and even my girls can enjoy a cup. Try it with a little milk.

This collection of teas will get you through the day and will suit you and everyone else to a tea!

I'm excited to share this find with you! Be sure to follow me on OpenSky to get the inside scoop this Friday!

With healthiest regards,

Missy

Mother's Day is May 8th so it's time to start planning! We all know how hard our moms work every day of the year, so this year dad and the kids should show her the ultimate gesture of appreciation: Breakfast in bed! (Now, if you happen to be a mom reading this and want to pass it on to your kids or husband as a subtle hint: just make some Orange Puree a few days ahead and leave it in the fridge with the this blog and recipe printed out underneath it ; )

Nothing beats a warm, comforting quiche right out of the oven to make any mom feel loved. Here's my quick, unbelievably delicious quiche recipe that I've been working on all year which will be perfect, guaranteed. I've named it "Veggie Patch Spinach Bites Quiche" since it uses Veggie Patch’s Spinach and Cheese Bites as an instant and outrageously delicious crust.

WOW are they good! Using the Spinach and Cheese Bites also makes the prep time way faster, easier and more delicious than traditional quiche. No need to measure out flour, fold in butter and roll out the dough, hoping it turns out right. Simply line the pan with the Spinach and Cheese Bites and cover them with the whisked ingredients. Then pop it in oven till it's set and top with cheese. It's done when the cheese has melted and it looks bubbly and lightly brown on top.

Let cool for a few minutes before cutting a wedge, and serve on a special plate (not one that's used every day) with a side of fresh squeezed OJ and a bud vase. You'll all be heroes and mom won't know what hit her!

Have a happy Mother's Day everyone!

With healthiest regards,

Missy

VEGGIE PATCH SPINACH & CHEESE BITES QUICHE

Makes 6 to 8 servings

3/4 cup shredded low-fat cheddar or Colby cheese, divided
1/3 cup liquid egg whites (3 large egg whites)
2 large eggs
1/4 cup low fat milk
1⁄3 cup Sneaky Chef Orange Puree (see Make-Ahead below)
1 package (11 pieces) Veggie Patch Spinach & Cheese Bites
Salt and pepper to taste

Preheat oven to 375 degrees and grease or spray a 9 to 12 inch pie pan.

Place Veggie Patch Spinach & Cheese Bites on bottom of pie plate and bake for 13 minutes.

Meanwhile, in a mixing bowl, whisk the eggs, egg whites, Orange Puree, milk and 1/4 cup of the cheese.

Remove Spinach & Cheese Bites from oven and pour mixture over the top of the Spinach and Cheese Bites, then top with the remaining cheese. Bake for 35 to 40 minutes until eggs are set and cheese is lightly browned and bubbly. Let stand five minutes, then cut into wedges and serve.

Sneaky Chef Make-Ahead Recipe: Orange Puree

1 medium sweet potato or yam, peeled and coarsely chopped
3 medium to large carrots, peeled and sliced into thick chunks
2 to 3 tablespoons water

Place the sweet potatoes and carrots in a medium-sized pot and cover with cold water. Bring to a boil and cook for about 20 minutes, until carrots are very tender. Careful—if the carrots aren’t tender enough, they may leave telltale little nuggets of vegetable in recipes, which will reveal their presence to your kids, a gigantic no-no for The Sneaky Chef.

Drain the carrots and sweet potatoes and put them in the food processor with 2 tablespoons of water. Puree on high until completely smooth—until no pieces of vegetable show. 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. Orange Puree 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, and store for 3 months.

Great news! I'm one of the newest OpenSky Curators! 

For those who aren't familiar, OpenSky is a members only shopping site that allows me to hand-pick all of the things I know and love, and share them with you at a VIP price.

As I discover different products & tools while I'm creating my Sneaky Chef cookbook series, OpenSky will help me get those amazing products for you at an insider price for a limited time. All you have to do is sign-up to follow me on OpenSky here.

Once you join, you'll be invited to weekly private sales featuring all the kitchen tools and delicious foods items that'll keep your family healthy and happy!

And to celebrate this amazing new adventure, I'm giving away a VitaMix Blender! Not only can you make my delicious purees, you can also make super nutritious whole food soups, sauces, and smoothies; plus, grind grains, make fresh low-fat ice cream, nut butters, cole slaw, hummus, knead dough, and a whole lot more. 

All you need to do is follow me before my first offer on Friday, April 15!

So what are you waiting for? Come shop with me!

With healthiest regards,

Missy

Click HERE to watch a fun new video of Sneaky Chef Masterful Mac n' Cheese in action: Fitness Guru Michael Feigin and his adorable daughter Elle do a blind taste test of Annie's boxed mac n' cheese made the traditional way versus the Sneaky Chef way. Click Here to see who won!

Parenting magazine just posted a great article with fast, healthy recipes for each meal of the day ranging from good to better to best. Click Here for the full article. 

And ParentDish.com has some great tips for the parents of Picky Eaters on How to Get Your Kids to Try Healthy Foods. 

Enjoy in good health!

Missy

Did you know that the more colors you eat the better? You can actually identify the health benefits of super veggies by their colors. Cook with as many colors as you can, and watch your family's eyes light up, as well as their health.

Green foods, like spinach, kale, lettuce, broccoli and cabbage are loaded with B vitamins, minerals and phytonutrients, which include powerful anti-cancer compounds. And the best news is that these whole food sources work way better than the pill form!

Green & yellow foods like avocado, peas, corn and collards have carotenoids that are great for vision and help reduce the risk of osteoporosis.

Purple, red & blue foods, like blueberries, strawberries, red apples, beets and cranberries have powerful antioxidants that protect again heart disease and have many anti-aging phytonutrients.

White & green foods like celery, onions, garlic and pears have a plethora of phytonutrients. That particular strong taste in garlic and onions is allicin, a potent anti-viral/ anti-bacterial/ anti-fungal. Celery is wonderfully alkalizing to the body and has easily absorbable minerals that keep our body's tissues healthy.

Yellow & orange foods like peaches, tangerines, oranges, and pineapple are high in antioxidants like vitamin C, have been shown to strengthen the body's resistance to invaders and help to prevent inflammation, which studies are now showing may be involved in many more ailments than previously thought.

Red foods, like tomatoes and red cabbage, have powerful phytonutrients including lycopene to ward off free radicals and protect the skin.

Orange foods like carrots, sweet potatoes, squash, and pumpkin are absolutely loaded with carotenoids which do everything from helping prevent cancer to improving our vision.

The web is filled with info about the health benefits of foods by color, so do a simple Google search and dig in!

Enjoy in good health,

Missy

My friends Amy and Rich had been to a cooking school recently and learned twelve new ways to make bread pudding, all of which were loaded with high fat, artery-clogging sinful ingredients. On a recent day off from school, the kids were playing hide-and-go seek in the living room, while the grown-ups were playing the same game in the kitchen, but to a more serious purpose. We were trying to come up with a healthier version of bread pudding that we could eat for breakfast, with all the flavor and none of the guilt. Rich proclaimed this equally as satisfying as the vacation bread puddings!

Vote for the grand prize winner this week in Veggie Patch's Ultimate Sneak-Away Contest--the winner will be announced on Feb. 23rd!

Mom's from across the country have submitted their favorite sneaky recipes and tips for great weekly prizes, and their chance to win the grand prize. The grand prize includes an exclusive culinary consultation with me at the lucky winner's house, where I'll teach them great ways to sneak veggies into meals, snacks and desserts and share advice for how to get their family the nutrition they need with foods that taste great. I'll also prepare a delicious dinner for their whole family, while they use a $150 SpaFinder gift card to sneak away and indulge at a spa!

I had a great time helping to choose the Undercover Mothers from all of the fantastic entries submitted over the past five weeks. One of these will be chosen as the lucky grand prize winner, so check out the delicious sneaky recipes submitted by the Undercover Mothers and vote for your favorite now!

I can't wait to see who wins!

With healthiest regards,

Missy

Here's an excerpt of a great article on Picky Eaters on Parenting.com:

If it seems like your child's eating only a few bites of plain pasta, you're not alone. Nearly 40 percent of kids under 6 are picky eaters, and while it can be frustrating for you, it's actually a normal developmental stage.

At this age, kids' instinctual response to something new is suspicion and caution, and they may be asserting their independence by refusing your offerings. But picky eating won't last forever - most kids grow out of it by age 8 or 9. In the meantime, there are plenty of things you can do to try to expand his palate:

Encourage adventurous eating: Use these tips and your child may finally eat his broccoli:

Set the Salad Bar...

Rename it...

Ditch plates...

Roll it up...

Stick it...

Add flavor...

And more!

Here's to your success with your picky eater!

Happy reading,

Missy

It looks like the Blizzard of 2011 won't be delaying this weekend's big game–but I've got my own plans for a "white out" in the kitchen!

With company coming, I'm going to make a big batch of Doctor's Choice Chili from my Men's Book with healthy additions of two of my white purees. Now this is good stuff!

The tomato sauce is made even smoother and creamier with addition of healthy portions of White Puree (cauliflower and zucchini) and White Bean Puree. Then, add extra virgin olive oil, onions, and great spices like cumin, cayenne pepper, and chili powder, plus a good dose of vegetable broth, and you've got a fantastically delicious and nutritious super bowl meal that everyone will rave about!

I've also posted the vegetarian version. Click Here for the full recipes.

And when you're looking to get your younger couch potatoes moving, be sure to check out the new article on Sneaky Fitness on this week's Scholastic.com website.

Have a fun weekend with lots of good food!

With healthiest regards,

Missy

I'm so excited to share the first three week's of responses from Veggie Patch's Ultimate Sneak-Away Contest! The contest is almost half way through and we already have nine of the 15 winners. But there are two weeks still to go! It's super easy to enter, just click Here. Every time I look, there are more fantastic recipes freshly uploaded by moms across the country. I can't believe how creative and sneaky you all are!

Recent winners included simple and delicious gluten-free pizza crust, power cupcakes, cauliflower rice and veggie potato pancakes.

You can see why it's so difficult to choose only three Undercover Mothers each week from so many truly great entries and tips. Take a look at the contest entries page and you'll see all of the recipes. So far, six moms have each won a camcorder, Veggie Patch apron, my best selling book and an entire year's supply of Veggie Patch products.

Plus, one of them will win the Grand Prize which includes an exclusive culinary consultation with me at your house, where I'll personally teach you great ways to sneak veggies into meals, snacks and desserts and share advice for how to get your family the nutrition they need with foods that taste great.
I'll also prepare a delicious dinner for your whole family, while you use your $150 SpaFinder gift card to sneak away and indulge at a spa!

So what are you waiting for--Check it out Here!

I can't wait to hear from you all : )

With healthiest regards,

Missy

We all know I love to sneak vegetables into kids’ meals and am always eager to hear your favorite sneaky recipes!

I am excited to announce that I have teamed up with Veggie Patch, makers of better-for-you vegetarian foods and meatless snack options, to host The Ultimate Sneak-Away Contest and celebrate moms across America!

We’re asking moms to share their favorite ideas for sneaking vegetables into family meals for the chance to win fabulous prizes… including an in-person consultation with me and a relaxing trip to a spa in your hometown!

In case you need a little inspiration, here are a couple of my favorite sneaky recipe ideas!

• Magic Meatballs with eight hidden veggies (including the dreaded green ones) – how many can you hide?
• Masterful Mac 'n Cheese with hidden sweet potatoes and carrots
• Chocolate Banana Avocado Breakfast Ice Cream
• Brainy Brownies baked with spinach and blueberries

Now it’s time for you to show me what you can do with veggies. Enter on the Veggie Patch Facebook page for your chance to be recognized as one of 15 Undercover Mother’s across the U.S. who will compete for the ultimate grand prize!

I’m excited to see what fun, healthy and tasty recipes you come up with! And don’t forget to check back often for new recipes and ideas from other moms.

Good luck,

Missy

Thanksgiving is one of my favorite holidays (as you might have imagined!). It's a holiday that includes everyone and it's all about being at home with family and enjoying wonderful homemade food. I'm excited to share with you the recipes that my family will be enjoying this year.

We're starting with Cranberry Apple Turkey which uses a 4-5 pound turkey breast, not the entire turkey. It's good for a smaller group of about 8 or so people as it cooks much faster than the whole turkey.

Then we'll be adding some of my favorite sides, including Garlic Mashed Potatoes & Gravy, Roasted Squash Soup for the Holidays, and Pumpkin Pie. These are every bit as delicious as their traditional counterparts, and no one will ever know that they've been made sneakily healthier with hidden cauliflower, zucchini, sweet potatoes, carrots, pomegranate, yogurt, whole wheat flour, apple sauce, tofu and more! These super healthy additions replace much of the unwanted fat while actually enhancing the flavor.

My warmest wishes for a healthy and happy Thanksgiving!

Missy 

I'd like to thank my health food idol, Jane Brody, for including my suggestion in her recent New York Times column "Learning to Love Veggies: Readers Weigh In". 

Ms. Brody opens the follow-up to her original article by saying, "I’m overwhelmed! A recent column asking for suggestions on how to entice Americans to eat more vegetables drew nearly 600 e-mailed responses and a long, long menu of food for thought."

She then goes on to mention some of the best responses, including one of my own favorites: "Missy Chase Lapine, who has won fame as the Sneaky Chef, suggested 'slipping veggies in the meals people already like to eat, like spaghetti and meatballs. Once people realize that the meal they just loved contained spinach, they become more open to trying spinach straight up.'”

Ms. Brody's original article was spurred by a recent CDC (Centers for Disease Control and Prevention) report which noted, "that Americans have fallen far short of the goals set a decade ago to increase consumption of vegetables. In 2009, just 26 percent of adults had three or more servings a day (including those who count a tomato slice and a lettuce leaf on a burger as a vegetable serving). That was half the percentage public health officials had hoped for."

There are dozens of wonderful suggestions contained in the article and I encourage anyone wishing to increase the consumption of fruits and vegetables–either for themselves or for their kids–to read through it. 

Thank you, Ms. Brody, for continuing to lead Americans towards a healthier way of life!

With healthiest regards,

Missy Chase Lapine
The Sneaky Chef 

Halloween is fast approaching and I'd like to share my great Sneaky Halloween Cupcake Recipe, plus some Sneaky Tips to help families get through this nutritionally challenging holiday. 

Dear Ms. Brody,

Like you, I was extremely disheartened to read the recent CDC report showing that nearly all of the efforts and billions of dollars spent on nutritional education has resulted in Americans eating fewer vegetables than ever.

Nutrition education has failed because it addresses the wrong premise–everyone now knows that they should eat their veggies. The problem is how to get them to do it. 

That’s why slipping veggies in the meals people already like to eat can be such a huge help. It gives people an easy way to experience the benefits that eating a healthy diet can bring, yet still lets them enjoy their favorite comfort foods, like spaghetti and meatballs–-only now they’re loaded with spinach, broccoli, peas, wheat germ and cauliflower. This is a different means to the same healthy end. 

Pureeing and hiding veggies takes less than 10 minutes, and even store-bought purees can be used for a nutritional punch-–like baby food carrots, sweet potatoes, beans or peas. The best part is that hiding healthy foods doesn’t mean sneaking forever.  Many children and adults are now “in on it” and actually prefer that their favorite foods be made with hidden healthy ingredients–-as long they don't change the taste, or look, of the foods they love. Sneaking in this way actually facilitates teaching. Once people realize that the meal they just loved contained spinach, they become more open to trying that spinach straight up. 

Perhaps these reader letters sum it up best:

“I always knew WHAT to feed my family, but did not know HOW to get them to eat it.” 

–Andrew C., Philadelphia, PA

“Every time I use one of your healthy (and sneaky) tips or wonderful recipes, I just want to scream with joy because they eat it." –Mindi B., Keller, TX

Thank you for bringing this invaluable awareness to the world.

With healthiest regards,

Missy Chase Lapine, The Sneaky Chef

<Read the original New York Times Article here:  www.nytimes.com/2010/10/05/health/05brody.html>

“We have to make the healthy choice the easy choice.”–Dr. Jennifer Foltz


The New York Times just published an eye popping article on this week's study by the Centers for Disease Control & Prevention (CDC). The article gives an astounding overview of the CDC's comprehensive nationwide behavioral study of fruit and vegetable consumption. The conclusion: only 26 percent of the nation’s adults eat vegetables three or more times a day. (And no, that does not include French fries.)

These results fell far short of health objectives set by the federal government a decade ago. The amount of vegetables Americans eat is less than half of what public health officials had hoped. Worse, it has barely budged since 2000.

“It is disappointing,” said Dr. Jennifer Foltz, a pediatrician who helped compile the report. She, like other public health officials dedicated to improving the American diet, concedes that perhaps simply telling people to eat more vegetables isn’t working.

“There is nothing you can say that will get people to eat more veggies,” said Harry Balzer, the chief industry analyst for the NPD Group, a market research company.

There may be nothing we can SAY, but there is everything we can DO about it. Make it easy: Sneak it in! 

Tell kids they're having "ice cream" for breakfast and watch them literally jump out of bed to get to the table those first few days of school! Fortified with low fat yogurt--one of my favorite power tools of health--my soft serve has probiotics to boost kids immune system and protect our kids for those first weeks back at school.  

Kids absolutely love the chocolate, fresh banana and strawberry flavors. You'll love them because they're super healthy and take 2 minutes to make. 

Enjoy in good health, 

Missy

Breakfast Ice Creams

Nutrition Highlights: Fruit, calcium, and probiotics

The name alone makes kids giggle and school mornings go a bit smoother. Your kids will think you’re the best when you call them into the kitchen for their morning “ ice cream” ! These two-minute recipes are fun enough to entice even the grumpiest kids. 

Your food processor is the only way to puree the frozen fruit without having to add a lot of liquid — and for these small quantities, a three-cup mini food processor works best. These recipes can be quickly converted to a thinner smoothie by adding an extra ½ cup of milk to all the variations below and then mixing them in the blender:

Each variation below serves 2 children

Extra Sneaky Strawberry Breakfast Ice Cream

Rich in vitamins C and K, potassium, folate, calcium, fiber and protein.
1/4 ripe avocado
1/2 cup frozen strawberries, without syrup or added sweeteners
2 tablespoons plain yogurt
1 tablespoon honey or sugar

Banana Breakfast Ice Cream

Rich in vitamins B6, C, potassium, fiber, calcium, and protein
1 frozen banana, cut in pieces (about 1 cup)
2 tablespoons plain yogurt
1 tablespoon honey or sugar

Chocolate Banana Breakfast Ice Cream

Rich in vitamins B6, C, potassium, fiber, calcium, protein, and antioxidants
1 frozen banana, cut in pieces (about 1 cup)
2 tablespoons plain yogurt
1 tablespoon honey or sugar
1/2 teaspoon unsweetened cocoa powder

Note: If you prefer to use sweetened yogurt (the vanilla flavored yogurt works well with all of the above), you probably won’t need the extra sugar or honey.

For each of the above Breakfast Ice Creams, put all ingredients in food processor and puree on high —  hold on tight, the first few seconds are a bit rough until the mixture smoothes out. Each makes about 1 1/2 cups of ice cream. 

Another sneaky hint: Make popsicles out of these ice creams by pouring them into ice pop molds and freezing the night before. It’s double the fun to eat it this way in the morning!

I'll be in New York all day today doing a "Satellite Media TV Tour " where I'll be demonstrating my newest back-to-school recipes on morning shows across the nation.

I'll be using Uncle Ben's whole grain white rice as the featured ingredient. It's an amazing new product that will become every mom's secret weapon in the kitchen!

It's the first and only whole grain rice that looks and tastes like white rice.

This is truly the ultimate sneaky product and, as you can imagine, my dream come true. It even has twice the amount of fiber of brown rice! 

Kids will never know they're eating something healthy.

I can't tell you how good I feel about this product. 

See you on your local morning show!



Enjoy in good health,

I've just seen the shocking new study linking calcium supplement to heart attacks. The study Shows Patients Taking Pills to Boost Calcium Levels Face 31 Percent Increase in Heart Attacks. 

My kids and I have been taking calcium supplements for years. Not any more. Foods naturally rich in calcium are far better – they raise the blood level of calcium slower than supplements, avoiding the artery-clogging mechanism described in the study. There are many excellent whole foods that are rich in calcium: figs, for example, have as much calcium as skim milk!

And check out these other great whole food sources: Sardines and salmon (canned, with bones) are rich in calcium, as are sesame seeds (think tahini in hummus), almonds, kale, yogurt, and cheddar cheese.

Eating the whole food has always been my philosophy, and this new study bears this out again. See below for a list of calcium-rich foods to eat instead of taking supplements. I agree with the article that more study is definitely needed, but now it looks like it's better to get calcium through food, which doesn't seem to cause this type of heart problem.

Another mitigating factor is that taking vitamin D along with calcium helps to reduce the risk. 

Here's a list of whole foods that contain lots of calcium:

This July 4th weekend, give your family all the delicious fun foods they’re expecting while still ensuring that they get all the nutrition they need. I’ve got a fantastic recipe I’ve named “Bonus Burgers” that’s a guaranteed hit!

This version of the traditional hamburger has been deliciously "sweetened up" with completely hidden pureed blueberries and spinach, plus whole grains. The blueberries add a mild sweetness that everyone loves, plus loads of nutrition your family needs.

Plus, if you’re adding the optional chickpeas, you’ll boost the fiber and vitamin content, so as you sit back and watch everyone devour these burgers, you’ll know that you’ve made this Fourth of July the most delicious and nutritionally fun holiday weekend ever! Click Here for the Free Recipe.

Enjoy in good health,

Missy

BONUS BURGERS

Makes 8 to 10 burgers

1 large egg
1/4 cup Purple Puree (see Make Ahead Recipe #1)
3 tablespoons ketchup
1 teaspoon salt
1/4 cup fresh whole wheat bread crumbs
1 pound lean ground beef
8 to 10 American cheese slices (optional)
8 to 10 hamburger buns or English muffins (preferably whole grain)
Pickle slices and ketchup to garnish
Optional extra boost: 2 teaspoons Chickpea Puree (See Make-Ahead Recipe Below)

In a large bowl, mix egg, Purple Puree, ketchup, salt, and bread crumbs. Then add the ground beef, mixing with hands until well combined. If too sticky, add a few more bread crumbs. 

Using damp hands, shape mixture into 8 to 10 patties that are fairly thin. At this point, the burgers may be prepared a day ahead and kept covered in the refrigerator. If you are not freezing for future use, proceed to next steps.

Spray a large skillet or grill pan with nonstick cooking spray and set over moderately high heat until hot but not smoking. Cook the burgers for 3 minutes on each side then flip and add cheese (optional) to melt over patties for another 3 minutes.

Serve on fresh, soft burger buns or English muffins with ketchup and pickles. 

Make-Ahead Recipe #8: Chickpea Puree 

1 (15-ounce) can chickpeas* (garbanzo beans)
2 to 3 tablespoons water
*If you prefer to use whole beans, soak overnight and cook as directed

Rinse and drain the chickpeas and place them in the bowl of your food processor. Add 1 tablespoon of the water, then pulse on high until you have a smooth puree. If necessary, use a little more water, a tiny bit at a time, until the mixture smoothes out and no pieces or full chickpeas are visible.

This recipe makes about 1 cup of puree; double it if you want to store another cup. 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.

This Father’s Day, make him feel special right from the start with a decadent treat he’s guaranteed to love. Deliver breakfast in bed this Sunday with a stack of hot fresh pancakes and warm strawberry syrup. These pancakes have the look and taste of a white flour pancake, yet there is absolutely no flour in them! You’ll be nourishing him with hearty fare, packed with enough protein and whole grains to keep him feeling good all morning long.  And when dad’s happy, everyone’s happy!

Keep this recipe for regular weekdays when your mornings are rushed (and whose aren’t?!). You can make the batter the night before, then serve freshly made pancakes any day of the week; or place the cooked pancakes in a plastic bag and freeze them for up to three months, then simply toast them in the morning. These pancakes also hold up well as a “grab and go” handheld breakfast in the car on the way to work. You can find the Free Recipe right below this post.

Make the man you love feel special this Father’s Day!

With healthiest regards,

Missy 

Sneaky Chef Father's Day Pancakes with Warm Strawberry Syrup

Makes about 6 servings

1⁄2 cup low-fat cottage cheese
1⁄2 cup low-fat milk
1 teaspoon pure vanilla extract
1 large egg
1⁄2 cup rolled oats
1⁄4 teaspoon salt
1 teaspoon baking powder 
1⁄2 cup Flour Blend (equal parts all-purpose flour, whole wheat flour and wheat germ) 
2 to 4 tablespoons semi-sweet chocolate chips, optional

In the container of a blender, combine all ingredients except Flour Blend and chocolate chips and blend until smooth. Add Flour Blend and pulse a few times until the dry ingredients are fully incorporated. Add the chocolate chips and mix lightly with a spoon (do not blend the chips if you want them to remain whole).

   Spray non-stick cooking oil on a griddle or large skillet over medium heat. Test the pan by tossing in a few drops of water; it will sizzle when it’s hot enough. The skillet will grow hotter over time, so turn down the heat if the pan starts to smoke.

   Drop small ladles (about 1 tablespoon) of batter onto the skillet in batches, making sure there are some chocolate chips in each pancake. When bubbles begin to set around the edges and the skillet-side of each pancake is golden (peek underneath), gently flip them over. Continue to cook 2 to 3 minutes or until the pancake is fully set.

   Serve stacked high, drizzled with a little warm Strawberry Syrup (see recipe below) or dusted with powdered sugar.

Strawberry Syrup: 

Strawberries (fresh or frozen) combined with an equal part pure maple syrup. Pulse in blender. Warm, and serve.

Sneaky Time-Saving Tip! 

Put all ingredients (except the sprinkles) in the blender the night before and refrigerate overnight. 




Earlier this week I spent a truly remarkable day at the Children's Hospital of New York–Presbyterian  (CHONY). I've been trying to find a way to write about it all week.



I was invited to spend a couple of hours at the integrative therapies program for children with cancer, in order to teach kids about good nutrition. But as often happens with kids, it was the teacher who became the student. I learned more about hope and love, and real joy, on that one day, than I have in my whole life.



There was one six year old boy in particular, Justin (in photo above), who was so happy the whole time, and who was totally eager to dive into everything that was going on around him. The hardship that he was going through was plain to see on his physical body, but this did not dampen his enthusiasm one bit. His spirit was magnificently contagious and everyone was touched by him. I completely fell in love.



I felt compelled to share his joy and carefully picked him up over my head. He loved it. But not as much as I did. This child reminded me how to fully live in each moment, and why it's so important to love freely and completely in every moment that we have. 



I will never forget this day at CHONY, and I dedicate this blog to my wonderful friend Justin.

Missy

This just in: The Huffington Post just did an article on 5 Remarkable Female Entrepreneurs. I'm flattered to have been chosen by Rob Rosenthal!

The"Mompreneur": Missy Chase Lapine
The mompreneur seamlessly blends motherhood with commerce. That's no easy feat as looking after children is itself a full time proposition. But if it can be done it comes with the built-in advantage that the mompreneur is her own "walking demo" -- she really knows her audience. 

MyRecipes.com just did a feature story loaded with great recipes. You can find easy and healthy recipes, quick dinner ideas, and kid-friendly meals–approved by kids and moms. 

Here's their first question and my answer:

Q: What is your definition of a healthy recipe for kids?

Sneaky Chef: A recipe is only healthy if you can get kids to eat it! By starting with tried-and-true favorites that kids already love (macaroni and cheese or chicken nuggets) and hiding healthy ingredients inside, you're sure to have a winner. This is what differentiates Sneak Chef recipes from the other "healthy" recipes out there.

Q: How do you hide nutrients in kid-friendly recipes?

Sneaky Chef: I actually have 13Sneaky Chef "methods of disguise;" the most famous of which is to pureesuperfoods–such as carrots, yams, whole grains, beans, broccoli, spinach, and blueberries–and hide them in kids' favorite foods (try my Barbell Burgers or Power Pizza). The other methods include decoys (like a few rainbow sprinkles or chocolate chips) to make foods look totally fun and kid-friendly, plus healthy substitutes for common ingredients.

Next: Parents' Questions >

Enjoy in good health, 

Missy 

One of the great perks of being the Sneaky Chef is meeting people who love food and fun as much as I do! I had a great time last week with a truly amazing group or women: Dallas' top mom bloggers. Thanks to Uncle Ben’s who brought us together, I got to connect with this bunch of passionate, energetic, fun-loving folk. We had plenty of laughs as we whipped up pizza rice balls, chocolate rice pudding, and lots more.

One of the bloggers posted this entertaining blog after the event:

“I am still toying around with the name of this post. I had to so much fun today that I just don’t know what title fits best. I met some old friends and some new friends today. It goes to show that in Texas, no one is a stranger. You would have sworn we were all family. Just check out our family photo:


“What could bring this quirky group together? FOOD! Today, myself and a few of my blogging buddies were blessed to be able to learn how to be sneak from Missy Lapine, The Sneaky Chef. Missy showed us how to become more diverse with our cooking and with Uncle Ben’s (WHITE) Whole Grain Rice. Now me being the child of the group, I didn’t want to try anything! The thought of veggies touching these lips was unheard of and quite frankly, not gonna happen. I figured I would make the suggested recipes and then feed them to my veggie eating crumb snatchers at home. My kids love veggies but me on the other hand, yeah not happening…

“Long story short, as Dr. Phil would say, this is the changing day in my life. I was convinced that one of the wonderful recipes was worth trying so I tried <http://www.thesneakychef.com/index.php> Sneaky Chef Pizza Rice Balls. Let me make this announcement now because it rarely ever happens but, I was wrong. Those little balls of rice renewed my faith in vegetables and made me wanna buy wheat germ! I am as picky as it gets and this dish tastes like a delicious pasta or spaghetti o’s to a kid. I had trouble saving some for my kids but I did and guess what, they no longer think that Missy Lapine should be brought up on charges of treason!”

Read another great blog Here (scroll down to May 13th)  

I'm thrilled when celebrities come out in support of kids and veggies. Jenny Garth just posted a great interview online where she talks about how The Sneaky Chefcookbooks help her to get her family to eat their veggies. You can view the entire interview at: CelebrityBabyScoop.com.

Here's the quote:

JG: "I was shocked to find out how many kids are not provided with fruits and vegetables every day... We have our own garden and have a great appreciation for fresh vegetables at our house, but I have been known to use The Sneaky Chefcookbook now and then."

Even with her own garden, the Sneaky Chef method helps to get her kids to eat their delicious home grown veggies. Try it. It will help you, too!

Enjoy in good health, 

Missy

I just completed a great new full length cooking demo that was filmed at a recent event. Don't miss it!

Enjoy in good health,

Missy 

Look for me demonstrating Sneaky Fitness on the 700 Club on Wednesday morning, March 10th. The exact time is pending, but it looks like about 9AM. 

It's going to be a great segment on Sneaky Fitness. Don't miss it!

Enjoy in good health,

Missy

If food is love, then your family will adore this Sneaky Chef Valentine’s Day recipe that’ll keep their precious hearts healthy! 

These treats are so cute that my daughter, Sammy, is bringing them to school for the other kids on Valentine’s Day. They are a nice change from the heart-shaped lollipops and chocolates that the other kids share. 

Enjoy in good health!

Missy

Make 6 balls

6 cups popped popcorn 
4 ounces regular marshmallows (a little less than half of a 10-ounce package)
1 teaspoon canola or vegetable oil
2 tablespoons Cherry Puree (see Make-Ahead Recipe below)
3 tablespoons oat bran
6 craft sticks

Place popcorn in a large bowl; set aside. In a saucepan, melt marshmallows and canola or vegetable oil over low heat. Stir in Cherry Puree and oat bran. Pour over popcorn and toss to coat. Allow to cool for 5 to 10 minutes, then spray your hands with oil and shape mixture into 6 baseball-sized balls. Re-spray hands with oil as needed.

Insert a craft stick into the end of each ball and place on wax or parchment paper to harden. 

Make-Ahead Recipe #7: Cherry Puree

2 ½ cups fresh or frozen cherries,* no syrup or sugar added
½ teaspoon lemon juice
1 to 2 tablespoons water

Makes about 1 cup of puree

Fill the bowl of your food processor with the cherries, lemon juice, and 1 tablespoon of water; puree on high until as smooth as possible. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth-out the puree.

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

*Try to use organic cherries, since they rank high on the “dirty dozen” list of produce most contaminated with pesticide residues.

For more Valentine’s Day recipes, check out The Sneaky Chef to the Rescue: 101 All-New Recipes and “Sneaky” Tricks for Creating Healthy Meals Kids Will Love

 I just had to comment on this recent reader story in my blog: 

Lori from Brighton, Colorado, previously wrote me a very moving testimonial about her 2 year-old son being able to grow from the first percentile in weight and height to the 50th percentile in under a year using Sneaky Chef recipes (see "incredibly Moving Story" in "Ask the Sneaky Chef" forum). Now she writes that since her son has seen her making the Purple Puree with spinach in it and he likes that, he'll eat spinach on other foods too, like pizza and ziti!

I have always maintained that sneaking facilitates teaching for lots of reasons, and "transference" is certainly one of them. "Like it here, like it there" is a big part of kids' mentality. Bringing peace back to the table also creates an unpressured learning environment which helps kids learn more easily and normally, too. 

So sneak and teach, everyone : ) 

Enjoy in good health,

Missy

Startling new research reveals that our kids are spending about 8 hours a day in front of electronic devices like computers, TVs and cell phones. Plus, another recent study found that people who spend most of their days sitting are more likely to have health problems of all kinds.  With a 17% kids' obesity rate in the US, parents can draw the conclusion that it is extremely urgent that we address our kids' inactive lifestyles immediately!

Reuters reported today that Jessica Matthews, spokesperson for the American Council of Exercise, likes the Sneaky Fitness philosophy: "Adults hop on a treadmill for 40 or 60 minutes, but for a child that's not enjoyable," said Matthews, a former K-12 physical education teacher. "But fold in exercise with fun activities and games throughout the day and children will respond."

And it doesn't have to be work, it can be fun. A new study shows that watching TV substantially shortens life span, simply because people are sitting still for long periods of time. 

I always hold my breath as the first reviews start to roll in, and I can't tell you how exciting it when they're great! Sneaky Fitness just hit the desk of it's first major reviewer, The Library Journal, and here's the results in their own words: 

"When reality inevitably strikes, sneak it in! I applaud the design that went into Sneaky Fitness to make it so easy to read and use."

I am thrilled to know that Sneaky Fitness is going to help as many people as The Sneaky Chef has : )

Missy

If there's a more fun way to get my kids moving again, I can't imagine it! We just brought home a Cockapoo puppy (a cross between a Cocker Spaniel and a Poodle), and the kids are frolicking with it all over the house; our Labrador, Princess, is chasing them, and I'm chasing the whole group!

No doubt, a puppy is a big responsibility, but all the fun is outweighing the work involved. Besides, having two dogs isn't really so much more work than having just one, right? (am I rationalizing?!) 

Princess loves the whole affair, but our fluffy cat, Casper, doesn't know what to make of it at all! But he'll come around–not even he will be able to resist the endlessly playful charm of this little guy. 

But most of all, everyone is getting more exercise–oops, I mean play–than we have in years. If this is exercise, count me in every day of the week!

More soon, 

Missy

I had a great time choosing the winner of the Mott's Thanksgiving Recipe Contest this year. The winning recipe for Thanksgiving Bisque received a $500 Target gift card and $50 worth of Mott's products. I loved this recipe for its deliciously creative use of leftover turkey and mashed potatoes, resulting in a warm gourmet bisque with the delicate sweet richness of apple layered deep within. The directions are very concise and easy to follow. You've got to try it!



For second prize, I chose a wonderful "Apple & Caramel Ice Cream Wafflewiches with Spiced Pecans." This is a delicious dessert recipe with the  applesauce folded right into the ice cream, then placed between two softly sweet waffle layers and rolled into warm, crunchy, yummy pecans. A gourmet dessert if ever there was one!



Third place went to a wonderful breakfast recipe for "Apple Cranberry French Toast." It makes delicious use of yesterday's fresh bread for a fantastic sweet and mildly tangy morning French Toast.  


I can't wait 'till next year, and I will be using these wonderful recipes this Holiday!



Enjoy in good health,

–Missy

Yesterday, celebrity Chris O'Donnel asked the MD's on CBS' "The Doctors" show how to get his kids to eat more veggies, and the prescription is in: Sneak Chef it!

The Doctors recommended three deliciously healthy recipes from The Sneaky Chef to the Rescue: Sneaky Sliders (with hidden spinach, broccoli & peas), Surprise Cheese Fries (with hidden cauliflower & zucchini) & Chocolate Egg Cream (with hidden cherries & strawberries). All recipes are substantially lower in fat and calories while being loaded with great nutrition. It's no wonder the The Doctors recommend them!

Everyone in the audience went home with copy of The Sneaky Chef to the Rescue. This was a glowing endorsement of the Sneaky Chef method. Click here to watch the video, and click here to get the recipes in the book. Enjoy in good health! –Missy

PS: Be sure to check out my yummy holiday recipes in Rescue!

There was a procedural setback in my plagiarism case against the Seinfelds. It's clear that I’m up against very powerful opponents. 

It is important to note that the court did not dismiss my defamation claim against Jerry Seinfeld or my claims against the publisher, Harper Collins. It is not a joke that Jerry Seinfeld used national television to paint me in the minds of millions of people as a "wacko" and an "assassin."  There is no defense of a sense of humor that can justify this.

I can and will continue to pursue these claims in NY state court for the harm the Seinfelds caused me and my family.

Thank you all for your continued support!

With fondest regards,

Missy

Back-to-school can mean lots of last-minute trips to the store for all kinds of forgotten items. It's just not possible, unless you're Supermom, to plan ahead for everything that's going to be needed until you're in the thick of it. 

In all the rush, thinking about what your child is going to eat for lunch on the first day of school doesn't usually come to mind until the night before, when your child appears in the kitchen holding their lunch box and asking what you're going to give them for lunch tomorrow. 

But when it comes to food, last-minute translates to poorer quality. We reach for quick, processed foods that require minimal prep time on our part. Do your child a favor: plan ahead just a day or two now, and you'll be able to make sure that your child isn't at a nutritional disadvantage on that all-important first day. First impressions are just as important for kids as they are for us, and study after study shows that kids who eat right have more balanced moods and energy, and do better in school as well.

If you put yourself in your child’s shoes, you’ll remember those back to school butterflies. Who will be sitting next to you, how hard are the classes going to be, how do you get everywhere, and most important of all: how do you fit in socially.

As a parent, you can be your child’s invisible guardian angel by making sure they feel good about themselves, with a clear head and high energy. By fueling them up with balanced, long lasting nutrition, instead of heavy foods that will make them sluggish or sugary foods that will burn out too quickly, they will feel at the top of their game, and that can make all the difference.

In the next 30 minutes, you can make a whole week’s worth of Sneaky Chef purees–just steam and puree some veggies, then throw half of it in the fridge and half in the freezer. You’ll have all you need to make any Sneaky Chef recipe every day for a week! 

Download free recipes from this website, or get some Sneaky Chef books from the library or bookstore. They’ll show you the fastest, easiest way to ensure that your child has every advantage right from the start.  

Dear Missy,

My son is allergic to cocoa powder and can't eat the choc-ful donuts.  Do you have another kid friendly donut recipe.

Thanks! –Donna

Dear Donna,

In my third book, "The Sneaky Chef to the Rescue," I have a fabulous Pumpkin Spice Donut. Here it is.

With healthiest regards,

Makes 6 muffins or 12 donuts

1 ¼ cups Flour Blend (see Make-Ahead Recipe #13 on Free Recipe Page of this website
2 teaspoons baking powder
One-half teaspoon salt
2 ½ teaspoons pumpkin pie spice (or equal parts cinnamon, ground ginger, and nutmeg)
2 large eggs
3 tablespoons walnut, canola or vegetable oil
6 tablespoons Orange Puree (see Make-Ahead Recipe #2 on Free Recipe Page of this website)
½ cup pumpkin puree
1 teaspoon pure vanilla extract
One-half cup brown sugar, packed

Optional decorations: white or orange colored frosting with orange and black sprinkles or Halloween candies

Did you know that many Sneaky Chef meals can be made for less than $2 per person?  We’ve been doing some math over here, and we’re excited to share this exciting news with you!!

One of the best things we can do for the man in our lives this Father's Day is to cook him up one of his favorite meals. And what man doesn't love to sink his teeth into a great, juicy burger? Try my recipe below for delicious and nutritious Barbell Burgers, fortified with completely hidden spinach and blueberries. It's one of the most requested recipes out of my Men's Book and guys go nuts over it. It's fast, easy, and it lets you make his favorite burger both tastier and healthier–he'll not only flip for the flavor but he'll be able to enjoy them guilt free : )

And for dessert, whip up some rich n' chocolaty Brawny Brownies. They taste like just  like his favorite decadent brownie, but they've got hidden spinach, blueberries and whole grains for a nutritious punch that will leave him feeling happy and loved on his special day.

Happy Father's Day to one and all!

Missy

Dear Missy,

Here's an entertaining story that only having kids could make possible:

Here’s a fun photo of the kids:

Hi Missy! I've used your first book since it came out, for my husband :). I bought your second book right away  too. I can't wait to read your third!

RECIPE FOR CHOCOLATE CUPCAKES:

Hi Everyone,

I woke up to increasingly unsettling news about Swine Flu and a global pandemic. When bombarded with Swine Flu information on every news program, article and blog, you can't help but ask yourself, " What can I do to keep my family safe?"

Like most moms, I'm not the type to just sit around–I have to do something. Stocking up on pantry items gives me some sense of control over the situation. Like all of us, I worry first about my children and how to protect them. As The Sneaky Chef, I've always turned to healthy food as my best weapon against illness – swine flu or any other.

Among the obvious things, like washing hands and covering our coughs, the CDC is also recommending nutritious food as one way to avoid getting the flu. Not that we didn't know that already, but it's nice to see it on their website. 

So here’s one of the ways I’m getting more immune-boosting foods into my family – a cold, sweet, refreshing smoothie. It just so happens to be pretty warm here in NY, so I was already thinking about a naturally sweet and delicious treat for my kids to both refresh and fortify them. It's loaded with vitamin C and I'm giving it to my kids every afternoon. I call it the Sneaky Chef Flu Fighter:

I had the most fantastic experience on Fox & Friends on Sunday morning. I was invited to be a guest on the show to make Sneaky Chef chocolate pancakes. 

They had a few children standing by to do a "taste test" on my chocolate pancakes boosted with hidden spinach, blueberries, and whole grains. 

The kids loved them!! They said the pancakes were "delicious," and that although they now knew that spinach was hidden inside, they would still eat them at home. 

The show's producers and hosts, Alisyn Camerota, David Briggs and Clayton Morris were warm and welcoming to me, and said they were excited about trying Sneaky Chef recipes at home! 

The whole show felt really good, and made getting up at 4:00am worthwhile ; )

Click Here to watch the video. 

The past week's been a blast: The Today Show on Friday, radio and print interviews every day and a media tour (via satellite) today to 17 cities in a row. Whew! I'm bushed but loving it.  Book 3 has now officially taken over my life ; )

Today's satellite tour took place in a television studio in New York City and we broadcast to Jacksonville, Houston, Denver... The whole thing was really interesting. Keeping my energy up for 17 in a row was a challenge. I gave each show my all. Fortunately, I got a good night's sleep, exercised and ate right. It's not too different from preparing for marathon, actually ; )

I always look forward to this time right after one of my books has been released, and this one is really no exception. I've gotten so many emails from parents who have already used the new book with great success. I can't tell you how rewarding this is : ) I think about all those kids eating all those veggies and it just makes me happy (I know that sounds corny but it does!).

So right now, there's no time for writing and no time for testing recipes in the kitchen. It's all about being out there. I couldn't be having more fun right now if I tried : )  More soon!

Sick of picky eater struggles? Parenting Magazine is giving away copies of The Sneaky Chef to the Rescue.

Go To Parenting Magazine's web page for your chance to win!

More >

I am so excited that my third book, The Sneaky Chef to the Rescue,
has just hit the (virtual) shelves! Amazon.com and Barnes&Noble.com
have it available for immediate shipment, and the bricks and mortar
stores will be unpacking their boxes and getting them out on
display day by day!

Plus, the Associated Press just did a great article on the book.
You can read it here: Cookbook Author Up to Her Old Sneaky Tricks
Again!

As every author will attest, it feels great to have the product of
so much hard work finally be out there in the public. People start using the recipes and as the feedback starts to pour in, there's a feeling that you can finally relax
and let the food processor cool down a little. But then... the
ideas for the next book are already percolating!

Can't wait to hear from you all!

In the best of health,

Missy : )

The New York Time's Dining and Wine Section had an interesting article on the Obamas this week. Seems they're as into healthy food as we are! It's bound to have a positive affect on the nutritional awareness of  Americans, and even the world.

In a speech at the Department of Agriculture last month, Mrs. Obama described herself as “a big believer” in community gardens that provide “fresh fruits and vegetables for so many communities across this nation and world.”

The White House Chef tried sautéed spinach with olive oil and shallots, whipped into a purée. But Mrs. Obama conceded, the dish was not a hit with Sasha. No matter what you do, she said ruefully, “sometimes kids are like, ‘It’s green!’ ” Gotta' try sneaking it in, Michelle! A little green purée goes a long way :)

Parenting Magazine is currently giving away 10 copies of my newest book, The Sneaky Chef to the Rescue. Go to Parenting Magazine's web page to enter for your chance to win!

Good Luck!

Dear Sneaky Chef,

Recently we made a temporary move from San Diego to the Sedona area (also known as 'the sticks') to care for my mother-in-law who has stage 4 liver cancer.  I am now cooking for 2 toddlers, one of which is very picky, my husband (who likes all of 2 vegetables), and a chemo patient who would rather eat doughnuts.  And then I found The Sneaky Chef (just now I was trying to find a Sneaky Chef page on FB to become a fan).

A  HUGE thank you.  You've just made my life considerably easier.

–A Fan for Many Reasons

Obama was referring to a simple restaurant in Chicago where they still make everything from scratch–delicious wholesome fare, at a fair price.

He is a man after my own heart. Every recipe I’ve developed for The Sneaky Chef has to pass three tests before it goes to print: first, it has to be delicious, second, it has to be packed with nutrition, and last but not least, it has to be made from accessible, real life, practical ingredients you can easily find and easily afford.

All three have to work together successfully if you’re going to feel really good about what you’re eating. A meal like this will give you the kind of deep down, lasting satisfaction that you feel all day long.

So, first, delicious. Either you really like it, or you’ll just be trying to convince yourself with every bite. If it doesn’t pass the taste test, it’s not going to be something that you’ll choose to make again.

Second, real nutrition. Our bodies and our energy levels never lie. It takes just one time to experience the difference between, say, how my Brainy Brownies (with hidden spinach and blueberries) leave you feeling, or your kids behaving, and the effect that regular brownies have.

Finally, real life ingredients you can use daily. If you have to travel to three specialty stores all over town to round up a bunch of exotic ingredients, it’s just not practical and certainly not economical. Compare that to the feeling of satisfaction you get when you can suddenly create all new nutrition-packed meals from the same store you always shop at, only now with a new eye for what you can put together quickly and easily.

At the end of the day, you’ll have made delicious, nutritious meals from readily available ingredients that leave you and your family feeling great for all the right reasons. It’s awesome having a foodie in the White House ☺

I love Valentine’s Day. It provides a great excuse to shower my husband (and my kids) with their favorite treats and surprises, and of course, lots more hugs all around :)

This year is going to be a little more challenging, though–I’ll be away on the 14th for a speaking engagement, so we have to postpone Valentine’s by one day. Postponing Valentine’s Day is not exactly the most romantic thing a person can do, but I know we’ll have lots of fun and more than make up for the short delay.

On Sunday morning, I’m planning to start the day by serving the girls and Rick a sweet and delicious Valentine’s Day red smoothie (see recipes below) from my men’s book.  Not only are these smoothies fun for the holiday, but they’re loaded with energy-boosting vitamins and nutrients that’ll give us energy for some fun outdoor activities now that the weather’s warmed up a bit.

Rick loves Sneaky Chef crab cakes (see recipes below), so I’m planning to make those for Valentine’s dinner.  They’re a yummy and low-cal way to sneak in some whole grains from the crunchy wheat germ coating and heart-healthy omega-3’s from the crab meat.  I have to run over to Costco today to get those large cans of top-rate lump crab at an affordable price!

So here’s to a healthy and happy Valentine’s Day for all of you!  Cheers!

Missy

Sneaky Chef Valentine’s Day Red Smoothie:
 
Makes 2 servings
1 cup frozen cherries, without syrup or added sweeteners
1 cup frozen strawberries, without syrup or added sweeteners
½ cup pomegranate juice
2 teaspoons sugar
 
In the container of a blender, combine the cherries, strawberries, pomegranate juice, and sugar, and pulse until smooth (add more juice if needed). Serve in a tall glass with a straw.
 
 
Sneaky Chef Concealed Crab Cakes
 
Makes 8 crab cakes
1 tablespoon light mayonnaise
1 egg white
1⁄4 cup White Bean Puree http://www.thesneakychef.com/free_recipe_white_bean_puree.php
1 tablespoon Dijon or coarse-grain mustard
1⁄4 to 1⁄2 teaspoon hot sauce
1 teaspoon Old Bay Seasoning
1⁄3 plus 1⁄3 cup wheat germ
Freshly ground pepper
1⁄2 pound fresh lump crabmeat (about 2 cups), drained
Optional extra boost: handful of chopped green onions, celery, and/or bell peppers
 
Preheat the oven to 400 degrees. Spray a baking sheet with oil.
 
In a medium-size bowl, whisk the egg white, then mix in the White Bean Puree, mustard, hot sauce, Old Bay, 1⁄3 cup of the wheat germ, a few grinds of pepper, and the crabmeat.
Pour the remaining 1⁄3 cup of wheat germ on a plate. Scoop about 1⁄3 cup of crab mixture and form it into a fairly thick cake. Dredge the cakes in the wheat germ, fully covering all sides of the cake, and place the crab cake on the prepared baking sheet. Repeat with remaining crab mixture. Spray the top side of the cakes with oil and bake for 10 minutes. Flip once, spray oil on the tops of the cakes, and bake for another 8 to 10 minutes, until golden brown.
 
 

Dear Michelle,

I wasn’t at the inauguration, but joined the millions at home who were deeply touched. I haven’t felt so much hope—and determination to do my part—in my entire life.

I have two daughters the same age as yours, so I was also happy to hear kind words addressed to Malia and Sasha during the ceremonies. Emily, Sammy and I have had some fun conversations imagining what they would do if they were transitioning to the White House! Exploring for secret passages tops the list at this point.

As the author of three Sneaky Chef recipe books, I was interested to hear that more people clicked on the recipe link for the inaugural luncheon than any other link on the inaugural website! Who can resist a good recipe? Which brings me to why I’m writing this: I’d like to share a recipe with you—or your cook-- that has been a hit with my fans. “Brainy Brownies” is the real deal: yummy, chocolaty treats. They also have a hidden purple puree that stars two nutrition superstars : blueberries and spinach!

I can guarantee that your daughters won’t detect the sneaky twist, and I’m willing to bet you’ll notice the benefits of eating a healthy, non-sugary snack. In fact, while I came up with this recipe for children, it has been just as popular with adults who need a goody that sustains energy and isn’t caloric. May I even suggest that both you and the President, with your figurative plates so full, might enjoy and benefit!

Please accept my deepest respect for what your entire family—including your mother—is willing to do for our nation. And enjoy the brownies for what they are: a delicious treat that makes life in America even sweeter and healthier.

With healthiest regards for you, your family, and all Americans,

Missy

Rarely do I see information that is as useful as "The Minimalist" article that was posted on the front page of the New York Times Dining Section the other day. It lists fantastic healthy and tasty alternatives to so many of the canned, boxed and dried items that often clog up our pantries for months on end.

If you haven't seen it, here's the link: www.nytimes.com/2009/01/07/dining/07mini.html

It's got great, healthy substitutions for everything from bread crumbs and salad dressings to vanilla extract and canned vegetables.

Mark Bittman must have been working on this article for months in order to pull together such a great list of easy, practical and economical information. Anyone who cooks should take a minute to read through this artcile. The recommendations it contains will save you time, money, and most of all, enhance the quality and nutrition of almost any dish you make.

Thanks for the great work, Mark!

As we wind down the first half of the school year, the kids are both home with the sniffles. I’m pampering them with high C treats, and I know they’ll be in high spirits for the holidays.



The fast-approaching new year makes me look back at an extraordinary 2008. Personally, I was soaring with the sneaky chef, and lots of happy home time. But what about that last quarter, that economic bruiser out of the blue? Well, here we all are...



In our house, the upside is that we find ourselves more grateful for everything in our lives on a daily basis now. We don't take things for granted like we used to. And we’ve decided to get more creative with gifts this year. It's far more than just bargain hunting. It's about making something truly meaningful from what's readily available.



I can't help but use a kitchen analogy here. Have you ever noticed how some of your greatest creations come about when you have to improvise a little bit on recipe? Maybe you’re missing an ingredient or don’t have enough of something. The recipe becomes a guide to your creation. Without it, you couldn’t have even started. But in the end, it becomes your own. There's a unique creativity that emerges. And that's where the flavor is.



While I’m still in “kitchen mode,” let me add this: I have to admit that I get completely warm and fuzzy when I think about all of the families who have invited me to join them for meals and snacks on a daily basis this past year. I am truly humbled and honored. Thank you! I'm also excited that Tyler Florence has agreed to write the forward for my next book, due out in April.  I'm finishing up the final proofreading and retesting recipes for about the sixth time! There's a media tour scheduled for April, so I'm trying to lose 5 lbs now, at the worst time of the year. But I figure this year, I'm going to outsmart the holidays in more ways than one ; )
 

I've been in New York for the past two weeks doing food photography for book #3 in the Sneaky Chef series, Sneaky Chef to the Rescue. (It's not even out for pre-order yet, but should be available in the next couple of months).

The photography of the recipes is a fascinating process. First, we actually have to make every single recipe from scratch, exactly like readers will make out of the book. All of the ingredients are identical to what's in each recipe.

There's a restaurant kitchen right inside the photo studio. Once the dish is ready, I work with a professional "food stylist" to arrange each recipe into it's own "story." To create a pic nic, for example, we have to gather a wicker basket, a plaid blanket, some colored plastic plates and glasses, etc. For other scenes, like chile cooking on the stove, we show the chile in a cast iron pot with other interesting rustic wooden service utensils and country style props in the background, slightly out of focus.

The lighting and arrangement of the whole scene is then perfected by the photographer and he takes a myriad of shots that we'll all sit around and pour through later to select the best one. The effect is what you see on the pages of magazines and in professionally done cookbooks like The Sneaky Chef. It gives the shot depth and feeling. A plain photograph of the recipe just wouldn't be nearly as interesting or inspiring to the reader.

So the next time you're looking at a beautiful photograph of sneakily fortified birthday cake with a piece cut out to reveal the delicious layers within, and all of the party favors in the room all around, just slightly out of focus, you'll be able to see behind the scene and appreciate each shot is its own work of art : )

With Halloween fast approaching, I’d like to share some sneaky tips to help families get through this nutritionally rough holiday:
 
-Don’t buy Halloween candy early – get it a day before – that’ll prevent eating it before the 31st.
 
-Give kids a good dinner (high protein and fiber) before they go out trick or treating  - this will keep them full and prevent overeating candy during the evening; examples of a good dinner are whole grain pasta with turkey meatballs or meatsauce – loaded with pureed veggies in the sauce.
 
-If your kids want to eat candy throughout their time trick or treating, give them a lollipop to suck – this will keep their mouths happy for very few calories (it’s a trick I use on myself when I take the kids out – so this mom doesn’t nibble too much candy!).
 
-After Halloween, give away a handful of candy everyday until it magically disappears – tossing the entire bag out at once will cause a riot. Allow kids to eat a piece or two of candy a day.
 
-To avoid temptation, keep the candy somewhat out of sight (and hopefully out of mind) – not in clear glass bowls/jars out on the counter.
 

Lately there's a feeling to get back into the kitchen.  Our outdoor barbeque has been covered for the season, and it's easily cool enough to cook inside again.  But my urge to cook is coming from more than just the change in temperature. My two girls are back in their school routine, and they seem like they need an extra special touch of "mommy love" from me by the end of the day. It's now that I start to really put all of the extras that I can come with into every lunch I send with them, every dinner they come home to, and every snack that meets them at the door.
 
When I go to meet their school bus at the end of the day, the leaves around us seem to be hinting about starting to fall. The kid's demanding schedules are again ruling the days, and food seems to have  retaken its primary role of feeding their souls, as well as their bodies.

I watch all of the neighborhood kids around me, and it's obvious that transitions can be hard on them, even if they're confident like my daughter, Sammy. The first days of school can bring out snarls and growls and sometimes mysterious bad moods.  I've learned that responding with a barrage of words can be less effective than giving them a bit of space to relax, and bowl of warm soup to help them find their center again.

Plates of warm, sneakily enhanced chocolate chip cookies get devoured in the neighborhood in a matter of minutes, and the effect on the kids is wonderful. I remember that feeling when we were kids–playing hard, and my mother somehow knowing that we were hungry, even if we weren't aware of it, then magically appearing with a plateful of warm, delicious treats that made us feel so good inside. But it wasn't the food–I think mostly it was because she knew something about us that we weren't aware of ourselves, and we knew that she was always there, looking out for us.
 
Warm, nutritious foods, delivered at just the right moment, made us feel safe and happy and cared for, and there are few gifts I now enjoy giving as much as healthy, deliciously homemade treats for everyone around me.

How inspiring was this year's olympics!? I watched with my family from high in the mountains of Colorado, along with the rest of the country, while the astonishing Michael Phelps made history. But my attention was also very much on the 22 mothers who were competing in the olympics. There was the 33 year old mother and gymnast who medaled against world class athletes half her age or less. Even more captivating was 41 year old gold medalist and mother, Dara Torres, swimming against 16 year olds. I had no idea that there were 22 olympic athlete moms. Mothers competing against the world's greatest athletes? I can't tell you how inspiring that is.
 
My entire family was inspired. We biked and hiked and swam like we never have before. There was an advertisement on during the events that said that there is one marathon more grueling than any olympic event: being a mother. I loved seeing that ad. I think about the incredible discipline and focus that must be required to be an olympian, and then I think about how much the average mom has to do to raise children, and often maintain a career on top of it, in today's world. It's pretty much a toss up in my book.
 
While watching these olympics, I renewed my commitment to do at least one full hour a day of real exercise. I know that doesn't sound like much in comparison to what these olympic moms are doing, but it'll be great for me, and for my relationship with my family. Between the new tae kwon do classes with my daughter, Sammy, walking the hills around my home, and tennis a few times a week, I am determined to   increase my energy for life. I know I am so much more productive with regular exercise, and my relationships with my family and friends always improve as well.  
 
Thank you, olympic moms, for inspiring us all.

My youngest daughter Sammy, who turns 8 this week, started tae kwon do lessons last month. It’s a great fit for my “warrior” daughter: she is one of those super-balanced, coordinated types, with a big need to take on life physically. To say she gets “a bang” out of life would be an understatement.

Watching her from the sidelines, I saw that the lessons were fast-paced, non-stop action, though the instructor also sneaked in a few words here and there on the higher ideals of the sport: self control, respect for others, perseverance, integrity, courtesy… I smiled, realizing that I’m not the only one sneaking in the good-for-you ingredients into a yummy-for-you deal. Seriously, though, I appreciated that my daughter was embracing a whole new level of ethics without the resistance a lecture at home or school would have triggered.

Three weeks ago, the instructor invited me into the class! Uh, wait a minute…I was comfortable watching my warrior girl, and letting this be her thing. Did I really want to join the action? But Sammy seemed happy to include me in, and before I knew it, I was throwing kicks and learning blocks with the rest of them. I'm not only getting into some of the best physical shape I've enjoyed in a long while, but Sammy and I have bonded in whole new way. I can't say enough good things about it. I’m also enjoying those little lectures on higher ideals. They slip right in.

I’m going to whip up some sneaky chef dish to commemorate this great experience–maybe Karate Kakes or something like that. With that name, I know Sammy will like them no matter what I put in them!  See you on the mats! 

Missy

By Emily Chase Lapine, Age 10

Have you ever wondered what our world will be like in 100 or so years, if we don’t act fast about landfills, global warming, and the environment in general? “Nobody knows what is going to happen” says environmentalist John Mape. “But whatever is we are doing the best we can to stop it.”  Every day you are polluting greenhouse gasses in to the air which come from cars, planes, factories, ect... But also every day you are helping the environment without even knowing it? We can not just stop driving our cars in a matter of one day to stop pollution, but we can cut back on a lot of things that we do that effect the environment. For example we can buy cars that are better for the environment because they travel on less gas, and pollute less.

Read on to find some easy ways you can help the environment and ways you are already helping the environment!
   
Easy ways you can help the environment

Helping the environment is not a big task. Most people think that helping the environment just stay clean takes up every minute of your life. But you really can help so much in your daily life without even noticing. Here are some ways that you can go green the easy way!

Did you know that when you stop buying cd’s and download music to your I-Pod or MP3 player you are already helping the environment. By not buying cd’s you are not throwing away so much stuff. Especially throwing away cd’s because the take so, so, so long to disintegrate and when they finally do they leak a toxic acid which is very, very harmful to the environment.

Also when you buy stuff and sell stuff on Ebay you are also helping the environment, because you are not throwing away your stuff like furniture, electronics, and tons of other stuff. Do you know how much that helps our environment?   

My friend Olivia says, “People don’t care enough about the environment to understand that our world is getting ruined by littering and air pollution as we speak.” Well Olivia is right, we don’t care enough about our environment to take time and actually think about what is happening to the world. If you want to help stop the global warming and all of the stuff that is hurting our world, take a day and go help clean up a local park and do some other stuff to help the environment. Just remember that you can make a difference.

Air pollution

Air pollution is also a big problem for our world. Studies show the biggest ways of traveling are by car, and by plane which is not very good for our environment. All things that run on fuel, which produce pollution are destroying our world. Cars are an important part of life for most people. But cars also release pollution and greenhouse gasses in to the air. Fortunately, car manufacturers are making cars better for the environment by making them run on battery and less gasoline called Hybrids. They don’t pollute as much as regular cars, using these cars can help reduce the amount of greenhouse gasses in the air.

Factories and transportation depend on huge amounts of fuel, billions of tons of coal and oil are consumed around the world every year. When these fuels burn they introduce smoke and other less visible by-products in to the atmosphere. Although wind and rain occasionally wash away the smoke and other bad stuff in the air from power plants and automobiles it still effects our world. The cumulative effect of air pollution gives a great threat to humans and the environment.

How it effects our world

I bet you didn’t know that everyday one small Ice berg melts, every month a chunk of the North Pole floats away, and every 5 years a glacier melts. The point is that global warming is just bad and so is air pollution and all of those other things in the world that are bad for the environment. I wrote this article to get people to start helping and actually know what is happening to our environment every single day. Just know that every person counts.

The cover of Time Magazine caught my eye yesterday: on it was a clearly overweight boy with a double scoop ice cream cone, standing on a stressed out skateboard sagging under his weight. The magazine dedicated almost 40 pages to “our super-sized kids,” addressing “the most important public health problem facing the country today.”
 
The article, written in Time Magazine on June 12, is called, How America's Children Packed On the Pounds by Jeffrey Kluger. It provides an excellent history on how America’s kids have arrived at the state they’re currently in.
 
I picked up the issue and devoured it in one sitting. Overall, Time’s coverage gets high marks. But there were some blind spots:  “If you can’t be bothered to hunt up some veggies (…) now and then, your weight problems are you own,” stated one journalist. While I agree that eating veggies instead of processed foods is one of the most important ways to help kids lose weight, our kids don’t always agree with this ideal–I don’t know when the last time was that I last saw my daughters or their friends on a veggie safari, stalking celery in the fridge. Realistically, I think we’d better find new and exciting ways to get the veggies from the fridge into our children’s tummies, and in my unbiased (ahem…) opinion, the Sneaky Chef way is probably the easiest and most effective.
 
In fact, a recent study at Penn State University showed that calories and fat can be significantly reduced by simply substituting some veggies into meals that kids already like to eat.
 
In the Time article, there are three two page, full color, double spread images–real eye candy. The first features a typical cafeteria meal from the 1950’s. The second is a photo of a typical cafeteria meal today, and the third is an idealistic cafeteria tray of the future. We need figure out how to get to that ideal from where we are.
 
The first tray has pot roast with gravy flanked by mashed potatoes with butter, peas and corn, and a slice of buttered bread; a cup of whole milk; an apple; and for dessert, ice cream.
 
On the next photo spread is typical, modern day fare: nachos with cheese and salsa, refried beans, Mexican rice, a couple of chocolate chip cookies, and canned peaches for dessert. Hmmm, definitely appealing, but with alarming amounts of fat, sodium and calories that are far from healthy–unless, that is, we do a Sneaky Chef makeover. For example, I’ve got special recipes for nachos, chocolate chip cookies and salsa that will cut the unhealthy elements of those dishes in half, while adding beans, fruits and vegetables that will be eaten with a smile! Pardon me for tooting my own horn here, but this just seems so obvious. Is there any reason not to make these dishes the healthy way?
 
Flip to the next page, and we’re into the idyllic imaginary future, which represents the perfect meal for our ideally healthy children: a turkey wrap with whole wheat tortilla, vegetable soup swimming with whole vegetables, raw carrot sticks with dip, a bunch of grapes and a handful of strawberries. Things I personally love to eat, but kids’ palates today have been trained to prefer higher fat, more processed “fun” foods rather than these wholesome foods in their natural states. As beautiful as the spread looks, I can’t think of many children who will find it palatable (unless they augment the meal at a few vending machines).
 
Turning back one page to the previous photo spread of today’s classic meal, we find ourselves where our kids really are today in terms of what they’ll actually eat. What’s needed are transitional recipes that will take them from where they are to where they need to be. We have a tool to change our present day predicaments into opportunities to feed our kids wholesome foods that they’ll actually eat with Sneaky Chef makeovers.

Marion Nestle, Professor of Nutrition at New York University is quoted in the article as saying, “I would look for little ways to introduce more fruits, whole grains and veggies into these diets.” I wholeheartedly agree, and I think I know a way…
 
As a sneaky chef you are addressing this problem head on in a way that ensures success.
 

Food Bank of Westchester
Hunger Heroes Third Annual Breakfast
June 11, 2008

Missy Chase Lapine, The Sneaky Chef

When I told my kids I was speaking at a superheroes breakfast this morning, my youngest asked me if I wanted to borrow her Spiderman costume! When I further explained that these were not comic characters, but rather heroes because of their ongoing support of The Food Bank for Westchester, she remarked that she had no idea what kind of costumes those heroes wear. I promised her a picture when I got home. From up here, even without your costumes, you all look like heroes to me.

I would like to thank Christina Ro-hay-tinski, Judy Matson, Marie Rossi, and the other leaders of the The Food Bank for Westchester for this privilege. I would also like to recognize the sponsors and award winners of the Food Bank here today, without whose dedication and vision The Food Bank would not have the success it has to date in combating the hunger around us. Supporters such as you all have come together to move mountains -- mountains of food that is, to make sure the hungry get fed.

To be able to participate in an event this important - so close to my home - is both an honor and a stark reality. When I spoke with friends about the event and the organization, it was met with a response that I am certain the Food Bank has heard more than a few times.  “You mean that there are actually hungry people in Westchester County, one of the most affluent counties in the country?” People were stunned to learn of such an organization right in the middle of our comfortable neighborhood.

Certainly many of us grew up hearing the line, “eat your veggies, there are starving children in Africa,” How about eat your veggies there are starving children in Westchester County? From the outside it would seem this is a problem that can be solved by throwing bags of overproduced or undersold food products at it.

However, as I studied more about the organization, I realized that the problem runs much deeper than just a bag of groceries for those who cannot afford to buy them, and that hunger is not just lack of food. In more cases that not, it is a lack of the right foods -- the ones that fuel health, growth, and energy needed by all of us to simply keep up with the demands of our daily lives.

I personally struggled with the request of being the guest speaker today. My main work to date, including two books published, with a third on the way, is dealing with the opposite of what we are here today to support.

The Sneaky Chef deals with children who are overfed, yet undernourished - who are literally fighting to keep the good stuff off their plates. What credential do I have to stand up here and talk about children that don’t have such options? As I came to understand this process more clearly, I ultimately realized the common denominator in both cases is children who are undernourished. Whether in abundance or scarcity, far too many children, and many adults are undernourished today in our modern and plentiful world.

The Sneaky Chef work has been so focused on good nutrition that it is easy to forget that feeding the hungry is a primary need, even when the nutrition must be subordinated to satisfying that hunger.  But can we do both? Can we help advance the cause of not only feeding the hungry, but also making that food more nutritious and more palatable?

My first focus in The Sneaky Chef is on children who are our future. Good nutrition is the must-have-ticket to think straight, grow straight and stay on the straight and narrow.  We want to raise children whose brains are functioning at a level that helps them to be creative, honest, productive members of society. It’s easy to think that drugs and alcohol are the evils that lead our kids astray, but lack of good nutrition fails to fuel the growth that children need to make the proper choices later in life.

A study was done by Oxford University in the late 1990’s. They studied prisoners in England where half were given fish oil and vitamins and the other half placebos. The group given the fish oil showed a marked reduction in violence, specifically 35% fewer violent incidents than the group that was fed placebos. Could proper feeding of the hungry have that much impact on health and behavior? Absolutely.

Research has shown time again, that children who eat a good breakfast have better standardized test scores, better behavior, and are less hyperactive than children who skip breakfast.

Fast forward that into adult lives and understand this basic rule never changes. Even if we can supply foods for breakfast to the hungry, our work cannot be done until we have also helped the hungry understand how to maximize the food they receive. And it’s not just empty stomachs equal empty brains. The wrong food can often have even more devastating life effects. For example, obesity and a lifetime of health issues associated with it, comes more times than not from a lack of good nutrition, as opposed to overabundance of food. Simply put, eating without proper balance is a prescription for so many problems and challenges to everyone, not just the underfed.

I have devoted myself to simplifying this seemingly daunting task of implementing nutrition in every meal. Let’s do our own experiment today. Under normal banquet conditions the bread basket in front of you would contain just enough carbs, sugar and fat to make you feel satisfied as you listen to the speeches and awards. Today’s basket, however, is an example that good nutrition can happen anywhere, at any time. The chocolate, blueberry and banana muffins were prepared with the Sneaky Chef method, which substitutes blueberries, spinach, white beans, yams, carrots, wheat germ and oat bran. You didn’t realize you have been eating a salad of healthy ingredients hidden in a bread basket.

Feeding the hungry and teaching good nutrition simultaneously is not an easy task, but with knowledge you can help people turn every meal in one worth eating.

My dear friend is a chef whose tag line is “never waste a meal.” Well I say never waste a chance to make a meal as beneficial and as nurturing as it can be. I believe you will see from your bread basket indulgences this morning that the protein and fiber from the whole grains and veggies will keep you satisfied until lunchtime, or at least awake throughout my speech!

On the contrary, giving your children, or feeding the hungry for that matter, sugary breakfast cereal or white flour pancakes with syrup, will leave them hungry, tired and foggy thinking by mid morning. With the Sneaky Chef method you can take those most fundamental of American foods and use ingredients - basic every day ones, not just expensive ones, and enhance the results for child and adult alike. High glycemic sugary foods leave people hungrier – and this is not the result a family whose cupboards are bare needs after a meal.

For example, a simple can of beans, one of the most commonly donated foods the warehouse receives, can be hidden into a multitude of simple meals, and increase the value and results of every bite. You need simply mash them with the back of a fork and mix them into the tomato sauce that goes on the pasta, or into the mac ‘n cheese, and you have complemented the protein of a carbohydrate meal, giving it twice the normal staying power as well as twice the nutrients.  With this kind of awareness, we have the chance to prove that food supplies and knowledge are critical partners to eradicating hunger and undernourishment.

My message is about teaching people that a can of beans for .69 cents is worth a great deal more to a life than a bag of potato chips that costs three dollars. It is not abundance that will stamp out hunger and malnutrition, it is balance that can have a lasting impact on the undernourished in our county, and in our world.

The problem is that empty foods are cheaper, more accessible and seemingly more filling. But that destructive cycle of malnourishment and lower enrichment, is met with quicker hunger after a meal and the loop never ends. This is what we have to combat. It is not enough just to fill their bellies. It is our job to help create a healthier population, can by can, box by box.

This education is already being addressed here with the successful Steps Program and Kids Café.  We need to teach people how to fish, and not just give them fish. Let’s teach our beneficiaries how to use what’s being given to improve and enhance every opportunity they have.

I had the opportunity to volunteer with my husband and daughters this past Saturday in the Food Bank warehouse, helping sort and repack individual donations. I had the chance to work side-by-side with several other families who brought nothing with them into the room but the understanding of the urgency of keeping this organization and the people it serves moving. And that is how you come into the picture today.

You are either here to be recognized for your contribution to this most worthy and urgent of causes, or have indicated support, and today are being encouraged to step up the level of your game.

So let’s take the next step together.  Let’s help those who can’t acquire the food on their own not only have access to the proper foods needed to promote health and well being, but also to use them in a way that will increase the yield of vitamins and fibers, and increase the chances of the next day in their lives being one step healthier and wiser.

We have an obligation not just to give them that bag of food, but also the education to go along with it. Let’s add that knowledge in the most accessible form possible, to the cartons and bags of food we provide, so even a grade-schooler can understand. My challenge is to make the most of every single can and every single meal.

Let’s teach healthy recipes using simple cooking techniques and a few basic ingredients like brown rice, beans, sweet potatoes, yams, and leafy greens.

And for those parents who work all day and oftentimes into the evening, let’s teach them how to leave snacks and meals for their loved ones that will enrich their lives, not just convenience foods that can rob them of the good nutrition they deserve to have. One of the main themes of my books is how easy it is to compete with the convenience foods. Let’s pass that message around.

What is happening in this organization, and in sister organizations around the country, is crucial and special. And looking out at a room filled with passionate people like you makes me believe anything we dream is possible.

It is a privilege for me to be invited to talk with people at your level of intellect and success. I am proud to join with you in support of this organization devoted to such a high calling as the care of the needy in our own community. Whether it is Westchester or the world, the drive must be in all of us to care for the hungry as we care for ourselves.

Thank you.

I was thinking hard about what to do for my devoted husband Rick for Father's Day this year, as I do every year. This took some real soul searching as it seems to only get harder to think of something that he'll actually value. I can't say that he has everything, but it seems that he already has everything that he wants. He's told me that all he really wants is a little extra love and attention from us, but I've never really accepted that as true until now.

So what can we give our guys that money can't buy? How about his favorite meals, made way healthier with the same great taste. They can buy their toys if they want to, and they usually have such a particular idea in mind of what they want that it would better for us not to even try.

Why my new-found understanding? It seems ironic when I think about it, but it's really been through cooking special meals for Rick, and observing the reactions my friends were getting from their husbands, that I've come to experience this first hand. This is not a theory I would have come up with. It's a genuine observation. I know that when I stopped nagging Rick and started simply tweaking his favorite meals to make them healthier, it was the best gift I could give him. Devoting ourselves to cooking our guy's favorite meals for them shows them that we love them in a very satisfying way. Going to the extra effort of figuring out how to make their favorites healthier, but still taste as good as it always does, adds another layer of love and appreciation that they feel, since it shows that we care for their health as well.

So that's how I settled on crab cakes for dinner on Father's Day. Rick loves crab cakes but unfortunately they're usually loaded with fat. Here they are with a lightly spiced tangy mayo-mustard flavor (see below for recipe)*. And then I thought about what the kids might be able to make on their own to serve to their dad breakfast for in bed. They could make a breakfast fruit smoothie. Smoothie ingredients would be easy for me to prepare ahead of time, so that all the kids would have to is load the fresh fruit chunks in the blender with some fresh juice and turn it on. Rick loves smoothies in the morning.

So that's how Father's Day is going to get off to a great start this year. Two of his favorite meals made healthy and delicious. The rest will take care of itself, I just know it.

Happy Father's Day : )

Missy Chase Lapine
The Sneaky Chef

*Click here to order my Men's Book with another 125 recipes for classic guy foods made healthier.

Concealed Crab Cakes

I can’t think of a tastier way to give your man a good dose of fiber and omega-3s than with these authentic yet low-fat crab cakes. Put on a Jimmy Buffet disc and your favorite sundress and you’ll feel like you’re in Key West for a romantic getaway.

Makes 8 crab cakes
1 tablespoon light mayonnaise
1 egg white
1⁄4 cup White Bean Puree (see Make-Ahead Recipe #9)
1 tablespoon Dijon or coarse-grain mustard
1⁄4 to 1⁄2 teaspoon hot sauce
1 teaspoon Old Bay Seasoning
1⁄3 plus 1⁄3 cup wheat germ
Freshly ground pepper
1⁄2 pound fresh lump crabmeat (about 2 cups), drained
Optional extra boost: handful of chopped green onions, celery, and/or bell peppers

Preheat the oven to 400 degrees. Spray a baking sheet with oil.
In a medium-size bowl, whisk the egg white, then mix in the White Bean Puree, mustard, hot sauce, Old Bay, 1⁄3 cup of the wheat germ, a few grinds of pepper, and the crabmeat.
Pour the remaining 1⁄3 cup of wheat germ on a plate. Scoop about 1⁄3 cup of crab mixture and form it into a fairly thick cake. Dredge the cakes in the wheat germ, fully covering all sides of the cake, and place the crab cake on the prepared baking sheet. Repeat with remaining crab mixture. Spray the top side of the cakes with oil and bake for 10 minutes. Flip once, spray oil on the tops of the cakes, and bake for another 8 to 10 minutes, until golden brown.

Serve cakes with a lemon wedges and Side of Slaw

Some of you have noticed that I've started to add nutritional analysis to the free recipes offered on my website, prompted by your requests.  While I intentionally designed all of my recipes to be lower in calories and fat and high in fiber, I was also concerned with slipping in the superfoods that can change our health for the better. It wasn't until I saw the numbers myself  that I realized the final Sneaky Chef recipes often have only a fraction of the calories and fat of their traditional counterparts, and usually many times the fiber. It's no wonder my husband is losing weight and his cholesterol is down!

One group of firemen I interviewed for the Sneaky Chef Men's Book told me that it would be one thing to hide what they called "super veggies" in their favorite foods, but that it would be quite another to have their favorite comfort foods remade to be lower in calories and fat. They didn't believe I could do it while still having their favorite meals turn out tasting as good as the original. That was what they wanted: to have it taste like the original, but be healthy.

So the challenge was laid out before me. I'd been able to do it with kid's meals, but these were grown men. They were ready to detect  anything even slightly different, and I took this as a challenge.
Their desires resulted in sneakily enhanced versions of many of their favorites, including Boosted Buffalo Wings, Major Leek Soup, Hobo Hash and Stacked Pancakes (click here to go to The Sneaky Chef: How to Cheat on Your Man in the Kitchen).

I say, if you can make it taste just as good, why not make every recipe as healthy as it can be? If you'd like to see your favorite fattening recipe remade The Sneaky Chef way and made way healthier, please send it to me in this blog or to my email at Missy@TheSneakyChef.com.  I'll work on as many recipes as I can, and post the results and the before and after nutritional comparisons on this site.

Thanks for all your great comments and support!

With healthiest regards,

Missy Chase Lapine
The Sneaky Chef

"Yesterday was truly incredible–a once in a lifetime kind of feeling. I went to my first meeting as a member of the Children's Advisory Council of Morgan Stanley Children's Hospital of New York-Presbyterian and I was completely blown away. There are about 30 people on the committee and every one of them is a champion of kids healthcare in America. Not only did each person have expertise that children's health care vitally needs, but it was plainly evident that their hearts were in it even more so.
 
Present in the group were an array of experts, from industry leaders to the parents of sick children who had been treated at the hospital. All were visionary professionals with open hearts and a clear passion for helping children. I was particularly inspired by two parents in particular who had recognized the needs that siblings of pediatric patients have, and so they pioneered a sibling support program which has become a model for hospitals nationwide. The hospital administration recognized the value of this program and their state-of-the-art newly remodeled hospital is built to be sibling and family supportive, recognizing the crucial role that family members play in the healing process. They even created sleeping areas and facilities for family members who have to spend extended time near their sick children, brothers and sisters.  What this hospital has done is truly inspirational.  
 
This kind of innovative and forward thinking attitude is I why I chose to work with Morgan Stanley Children's Hospital in the first place (read the November, 2007, press release here). Although I knew that they were rated among the top 10 of children's hospitals in the nation, it was the responsiveness of the people that I was dealing with that was so fantastic. I thought I was approaching a huge institution with the idea of revamping menu items to sneakily improve their nutritional value, without sparking any resistance from the children. But in reality, I was dealing with highly responsive individuals, rather than a bureaucracy, who not only recognized the value of my proposal, but implemented it with such speed and agility that you'd think I was dealing with a kitchen and hospital staff that served dozens of meals each day, not thousands. Their responsiveness has prompted me to now refer to them as "the barge that turned on a dime." That such a large institution could deliver this program to its patients from start to finish in so few months is nothing short of amazing.
 
I'll never forget the day I attended the opening event, marking the first "official" Sneaky Chef meals being served to patients. I was standing next to a little girl who was enjoying some sneakily enhanced mac ‘n cheese that the hospital kitchen had prepared. I could see that she was enjoying it like any other bowl of pasta, but I had a deeper sense of satisfaction as well, knowing that she was getting the nutrition of hidden vegetables, not just pasta and cheese sauce. I smiled silently to myself, knowing that I had done a good deed without her even being aware of it (I feel that's the best kind) and asked her why she was there. She said that was waiting for a new heart. Believe me, it was all I could do to hold it together in the moment.  And in retelling this story, I am suddenly finding it hard to see my screen clearly...  
 
... I have gotten to know many of the staff even more intimately in recent months, as I chose to take my seven year old daughter, Sammy, there when she broke two bones in her arm while sledding. The hospital is known to have the best orthopedic surgeons in the country, and now can see why. Their level of care, commitment and expertise is world class. They are willing to go to great lengths to bring comfort and healing to their patients.  There are clowns in the hallways, walls dedicated to characters from favorite children's books, balloons, magicians... This is a hospital that doesn't feel like a hospital, and the children love and respond to it. If it weren't a hospital, it would be a great place for the family to hang out!
 
The members of the Children's Advisory Council have seen to it that this hospital heals on every available level. It was so inspiring for me to be among this group of dedicated top notch professionals volunteering their time, working silently behind the scenes, to improve the quality of children's health care in America. I am completely honored to be counted among them, and I am truly excited about the impact that we will make together in improving children's nutrition.
 

This past week my two daughters were at home on Spring Vacation. The weather wasn't so great, so one day my husband Rick and I decided to take them on a picnic--right here in our living room. Talk about instant excitement! We spread out our picnic blanket and decked it with paper plates, Sneaky Chef favorites, and a bowl of crunchy carrots, celery and dip. Everyone clambered onto the now limited blanket space including Princess, our stout retriever. Before I knew it, my youngest had rocked on her back in a burst of giggles as "Prinny" persistently wriggled toward her plate of goodies. Then she rocked back up, and PLOP! one cute but way too dirty foot went straight into the bowl of baked beans! Only my daughter Sammy could end up with her foot in a bowl of baked beans : )

Food can be fun together, and eating can be one of the most relaxing things we do as a family. When I don't have to worry about whether or not my daughters are getting their quota of nutrients, or nag my husband to eat smart, I'm free to focus more on just having fun. I encourage everyone to boost your family favorites the Sneaky Chef way. Or if you have a favorite I haven't yet "sneakified" in my two books, let me know and I'll get straight to work so that you can enjoy more at the table, too!

With healthiest regards,

Missy

My oldest daughter Emmy just turned ten this week and I think the double digits are making me see her in a whole new light. For so many years she was my adorable baby and little girl. Now she is a real "tween," with definite tastes about fashion, music, and even food! As much as she is her own person, I have to smile when I think of how the Sneaky Chef techniques in my kitchen have shaped her palate.  Emmy loves the dishes I serve. Her taste buds seem to have settled into appreciating good food that’s good for her, heaping her plate with veggies every night.

Little Sammy, my eight year old, is another story: she's just as happy eating Chinese noodles as the rest of us, but the fork would come to a screeching halt if she found out there’s actually 3 hidden veggies in our family favorite.

I think it's important to keep in mind that my recipes benefit everyone, whether they love eating fruits and veggies straight up, or do best not knowing they're in there. In every delicious recipe I've created, I sneak in powerful foods so that our kids, our men and even ourselves feel better than ever before-no matter what we’ve all been eating.

Emmy says the Sneaky Chef is the smartest, best food around (she knows what’s in it). Sammy says it's the yummiest (she doesn’t know ; ). Ask your kids and your men what they think - I’m always extremely interested to know.

With healthiest regards,

Missy

Moms, dads, and even kids have been writing in daily with testimonials about the men's recipes in my new book released last week, "How to Cheat on Your Man in the Kitchen."  I can't tell how good that makes me feel. Even though The Sneaky Chef for Kids continues to be a best seller, I have to admit that I still had a bit of anxiety in me about the publication of the men's recipes. Well, I am sleeping well now, thanks to everyone who has told me that the man in their life is gobbling up the food and asking for more.

It seems that our test groups of firemen were right-they didn't care if it was healthy as long as it tasted good.  In fact, they preferred it healthy. This makes sense to me because that's what I want, too. Now it's been validated by men everywhere, and I couldn't be happier about it.  

Why not make every recipe as healthy as it can be? If it tastes as good as the original, there's absolutely no reason not to.  And given that food is our best weapon against disease, there is even more reason to include super foods in our favorite recipes whenever we can. This is only getting better and better!

With healthiest regards,

Missy

Hi Everyone 
It's been super busy around here, as anyone who has ever built a new website will attest. The second book (How to Cheat on Your Man in the Kitchen!) has just been published, with its associated publicity tour and appearance on the Today Show, plus I'm still spending time most days perfecting another 100 recipes for book 3. All in all, the incredible success of the Sneaky Chef Brand has been keeping me hopping. But along with that comes some great energy, so now I can keep up with my 8 and 10 year olds ;)  It used to be they could wear me out–now we all happily collapse at the end of our energetic days, having burned up all of the great food we've eaten all day : )

Talk with you soon!

With healthiest regards,

Missy