February 2011 Archives

Clever Crepes Recipe

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Dear Missy,

I have just discovered your first Sneaky Chef book and I am very excited. I had great success this weekend with the quick fix to the store bought brownie recipe... Do you have recipes that incorporate ground flaxseed or flaxseed meal in your newer book? Thanks a million!

Cynthia C.
East Brunswick, NJ

Dear Cynthia,

Thanks for writing! Flax is truly a wonder food and worth slipping into your family’s diet! It’s full of Omega-3 good fats, fiber, and antioxidants that help protect against disease (Note that flax seeds need to be ground to make the nutrients available). I incorporated flax pretty extensively in Sneaky Fitness. Here's a great recipe for Breakfast Crepes that uses ground flax in the filling.

Crepes are very thin pancakes, traditionally folded and filled with sweet or savory ingredients. I serve the sweet versions below for breakfast—kids think they’re getting a treat, but you’ll know there’s some nutrition slipped in. Best of all, you can make them ahead, then refrigerate or freeze for later. On a busy weekday morning, all you have to do is grab ’em, fill ’em, and go! Wrap them in wax paper like they do on the streets of Paris, and your kids will say “ooo la la!”

Enjoy in good health!

Missy

CLEVER CREPES

Makes about 4 crepes

1 large egg
1 large egg white  (about 3 tablespoons liquid egg white)
3⁄4 cup low-fat milk
1 tablespoon sugar
1⁄4 teaspoon salt
1⁄2 cup Flour Blend (see Make-Ahead Recipe #8, p. 265)

In a large mixing bowl, whisk together all the ingredients until smooth. Unlike pancakes, you don’t want any lumps in crepe batter.

Heat a small (about 8-inch) nonstick frying pan over medium-high heat. Coat the entire bottom and sides of the pan generously with cooking spray oil.

Pour about 1⁄4 cup of batter into the hot pan. Lift and tilt the pan to swirl the batter so that it covers the bottom of the pan evenly, with no pools of batter remaining. Cook the crepe for about one minute, until the top is no longer wet and the edges start to brown. Loosen edges with a rubber-tipped spatula, flip, and cook the other side for another minute.

Repeat with remaining batter, re-spraying the pan before making each crepe. If serving immediately, see variations below and fill each crepe in the pan. 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).

Breakfast Crepe Fillings:

Put 1 tablespoon Peanut Butter or Nutella® mixed with 1⁄2 tablespoon Orange Puree (see Make-Ahead Recipe #2, p. 258) in the center of the crepe; add banana (optional), fold in quarters, and dust with powdered sugar.

Put 1 tablespoon jam mixed with 1 teaspoon ground flax seeds in the center of the crepe; add sliced strawberries or raspberries (optional), fold in quarters, and dust with powdered sugar.

Put 1 tablespoon chocolate syrup with sliced bananas in the center of the crepe, fold in quarters, and dust with powdered sugar.

Per Serving (1 Crepe, 100g): Calories 156; Total Fat 4g; Fiber 3g; Total Carbohydrate 22g; Sugars 3g; Protein 9g; Sodium 206mg; Cholesterol 157mg; Calcium 70mg

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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!

Banana Bread Pudding Recipe
Makes 8 servings
 
1 cup low-fat milk
2 large eggs
2 egg whites
2 tablespoons maple syrup
1 teaspoon pure vanilla extract
3 large bananas, mashed with the back of a fork (about 1 ½ cups)
½ teaspoon cinnamon
1 tablespoon butter, melted
4 slices whole grain bread, cut or torn into 2” pieces
Garnish with cinnamon sugar
 
Preheat oven to 350 degrees and grease or spray a 2-quart (approximately 11-inches by 7-inches) glass baking dish.
 
In the prepared baking dish, whisk together all ingredients except the bread. Add the bread and toss to combine. Let sit for a few minutes (or cover with foil and refrigerate overnight) until the bread is soft and has absorbed most of the liquid.
 
Bake, covered, for 30 minutes, then uncover, sprinkle with cinnamon sugar, and continue baking for another 15 to 20 minutes, until top is golden brown and the pudding is firm in the center.
 
Serve warm, drizzled with maple syrup and garnish with chopped walnuts, if desired.

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

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