April 2010 Archives

Waffles & Pancakes

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Hi Missy,

Just discovered your cookbooks and my 6-year old no-veggie man just gobbled down brainy brownies and loved them.  Above all else he eats frozen waffles for breakfast. I can only find one waffle recipe in your books, and he doesn't like peanut butter. Can you make some suggestions about adapting that to skip the PB? I am going to try adapting the pancake recipe, but i'm not much of a cook so i don't know the difference. 


Dear Rebecca,

It sounds like you're more of a cook than you give yourself credit for! Try leaving out the peanut butter and substituting something else which is about as moist. You might try some of my orange puree. Just make it using as little water as possible. Or you could try banana if he likes those. 

The pancake recipe should also work just fine. And you'll find lots of pancake recipes in my books to choose from. Below is my recipe for Chocolate Chip Pancakes in case you don't have it. 

Keep up the great work!

With healthiest regards,


Chocolate Chip Pancakes

Nutrition Highlights: Whole grains, fruit, calcium, nuts, and protein 
Rich in vitamins C and E, fiber, calcium, and protein 

Kids may love to eat ordinary pancakes, but the ingredients consist of bleached white flour, eggs, oil, and water. Since this healthy recipe calls for whole wheat flour and wheat germ, the pancakes have a slightly denser quality. Hence, we put in chocolate chips as a texture and flavor decoy. 

One of the conveniences of this recipe is that you can actually make the batter the night before for freshly made pancakes every day of the week, or you can place the cooked pancakes in a plastic bag and freeze them for months, then simply toast them in the morning. They also hold up well as a “ grab and go” hand-held breakfast in the car on the way to school.

Makes about 18 pancakes

3/4 cups Flour Blend (see Make-Ahead Recipe #13)
1 teaspoon baking powder
1/2 teaspoon salt
1/4 cup blanched, slivered almonds, finely ground in a food processor (omit if allergies)
1/2 cup unsweetened applesauce (or grated fresh apple)
1/4 cup plain yogurt
1 teaspoon pure vanilla extract
2 tablespoons milk
1 large egg
2 tablespoons honey or pure maple syrup 
1/4 cup chocolate chips 
Butter or cooking spray, for greasing skillet
Optional Extra Boost: 1/4 cup fresh or frozen blueberries

Mix together Flour Blend, baking powder, salt and ground almonds (optional). Set aside, if using immediately. (To store for later use, triple the dry ingredients and keep in a sealed, labeled plastic bag. You’ll have instant pancake mix anytime you want it.)

In another bowl, whisk together the applesauce, yogurt, vanilla, milk, egg, and honey (or maple syrup) and optional blueberries, if desired. (If using frozen berries, don’t thaw them before adding; this will prevent bleeding). Add the wet ingredients to the dry ones until just blended. If the batter is too thick, add a little more milk. Add the chocolate chips and mix lightly.

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

Drop tablespoons or small ladles of batter onto the skillet in batches. Try to get chocolate chips in with each pancake. When bubbles begin to set around the edges of the pancake and the skillet-side is golden (peek under), gently flip them over. Continue to cook 2 to 3 minutes or until the pancake is set. 

Serve stacked high drizzled with warm maple syrup or, for an extra boost of fruit, Homemade Berry Syrup.

According to a Harvard Medical School survey, children who eat breakfast do better academically and emotionally in school, resulting in better grades, behavior and attendance.

Homemade Berry Syrup

Nutrition Highlights: Fruit

Rich in vitamins A, C, and E, manganese, and antioxidants

There are more subtle ways to add fruit to pancakes or waffles without having kids see them and then possibly object. You know kids, even if they like something, they don’t always like it in combination with other things. Here, we get almost all of the rich nutrients of the fruit, mixed in with syrup, for a great tasting and fun dip.

Makes 1/2 cup of syrup

1/4 cup pure maple syrup
1/4 cup Blueberry, Cherry, or Strawberry Juice (see Make Ahead Recipe #6, 7, or 8)

Combine maple syrup and Juice. Serve warm.

Hi Missy:

i know i read somewhere on your blog a question that someone else posted and now I can't find it again. I am wondering about the difference in the nutritional value of the cooked purees that we use in our recipes as opposed to eating just raw food. Are there nutrients lost because of the steaming or cooking some of the veggies.  Of course, I'm just happy that my kids are eating what i'm sneaking in...cooked or not.  So the benefit that they recieve is better than what it was without the purees.  I\'m just curious if there is a big difference. 

By the way, I wanted to add that since I have been sneaking in the purees... my kids haven't noticed and on some occasions have actually said, wow this is the best mac and cheese ever.  Just the other day I made an orange smoothie for my 5 year old vegetable phobic son and he walked away saying, "Mmmmmm this is the best one yet"  Little did he know he was eating sweet potatoes, carrots, cauliflower and zuchhini! 

It was so awesome!  
If you're interested here is my concoction of my orange julius drink.
1 1/2 c. orange juice
1/4 c. orange puree
1/4 c. white puree
1 T. ground flax seeds
2 tsp. dream whip topping (dry powder)
Agave nectar or a few T. sugar to taste.
Blend it all up in the blender and serve.  
It makes it a little more orange than my original which was just the juice and no veggies... He asked why it was more orange.  I just told him we changed brands of orange juice.  
I have a couple other recipes I've sneakified... do you have a specific link with just recipes where we can send in our recipes and read others submissions?

Hi Holly,

This is a great question. The answer is actually both. Some nutrition is lost by heating any food, but some nutrition is also gained. Here's why: At temperatures above about 115 degrees F, the intrinsic enzymatic activity contained in raw foods is lost. This means that our bodies have to supply their own enzymes for digestion. However, heating also acts to break down the tough cell walls in many foods, releasing valuable nutrition contained inside, making it easier to digest. 

So it really depends on the specific food. Anyone who's paying attention after a meal will know which foods digest easily in their raw state and which need cooking. Broccoli and cauliflower are good examples. I can only eat a little raw, but much more cooked. 

Finally, less heat is better. For example, steaming or boiling cooks foods at 212 degrees is sufficient for breaking down cell walls and this is far better for retaining nutrition than baking or stovetop cooking at say, 400 degrees. It also uses no cooking oils and is faster. This is why I recommend steaming and pureeing, rather than any other method. 

Thanks for your fun orange julius recipe. You can send them anytime to this forum and I'll post them. 

Keep up the great work!

With healthiest regards,


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, 


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,


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