March 2012 Archives

 

concussion chowder smaller.jpgA 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

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blueberry photo.jpgTop 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:
brownies 190x150.jpg• 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"
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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. 

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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!


 

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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):

spinach photo.jpgSneaky 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 

children learn what they live quote.jpg

 

Back to Sneaky Chef recipes!

squash cooked crop.jpgIt'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....squash soup before puree.jpgPuree 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!

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don winner.jpgDear Missy,
Several weeks ago, our son Don decided to enter a Sodexo Future Chefs competition. The competition focused on Middle School children. Each contestant had to prepare a healthy breakfast recipe utilizing some great ingredients: whole grain cereal, low fat cheese, turkey sausage, sweet potatoes, eggs, tortilla, etc. He picked one of the Sneaky Chefs recipes – The Roll Out the Door Omelet from your newest book (our fave so far, by the way), The Speedy Sneaky Chef. It was so great of you to correspond with him via e-mail. Thanks for all your inspiration. I wanted to let you know he WON the competition!!

He will next participate in the Sodexo regional competition using the same Sneaky Chef recipe. I’ve attached a few pictures of the event:.

1. First, he prepared all the ingredients for your Orange Puree.
don w puree.jpg2. Went to school at 5PM to start the cooking competition:.
don omelette.jpg3. The actual competition lasted from 5PM until 8:30PM where he was announced the winner.

It was a great family event. The Sneaky Chef has definitely become a big part of our family meals.

Thanks again,
Don Bryant

 

pancakes smaller.jpg

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! 

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