The Sneaky Chef Blog

Tomatoes in Tetra Paks, Better than Canned

TRY THIS!  Boxed tomatoes and tomato paste—also called Tetra Paks—are a better way to go than canned. Why? Because they have one of the highest levels of BPA of any canned food. The acidity in the tomatoes actually leaches this chemical from the can. Glass jars are another good option.

Creamy Tomato-Basil Soup

Makes 3 servings (Serving size: 2 cups)

Cauliflower Blend stands in for heavy cream in this homey soup—a trick you can use to add body to any creamy soup. I like to use whole boxed tomatoes, rather than the crushed or pureed kind, because food manufacturers tend to use higher-quality produce for them—who knew


2 tablespoons extra virgin olive oil

1 medium Vidalia onion, diced

1 clove minced garlic

1 28-ounce box whole tomatoes, with juice

½ cup low-sodium vegetable broth (or chicken broth)

½ cup Cauliflower Blend (see below)

¼ cup chopped fresh basil

Sea salt and pepper


Heat the oil in a skillet over medium heat. Add the onions and cook for about 5 to 6 minutes, until translucent. Add the garlic and cook for 1 minute. Add the tomatoes and their juice, the broth and the Blend and simmer, uncovered, for 15 minutes. Stir in the basil and season with salt and pepper to taste. Carefully pour the soup into a high-powered blender and puree until smooth. Serve.

Nutrition facts (per serving): 177 calories; 9 g fat; 158 mg sodium; 23 g carbs; 7 g fiber; 13 g sugar; 4 g protein

Cauliflower Base Blend

Makes 4 cups


10 cups cauliflower florets (about 2 medium heads)

Filtered water


Place a steamer basket into a large pot, pour in a few inches of water (make sure the water is below the bottom of the basket) and set it over high heat. Add the cauliflower and steam, covered, for 9 to 11 minutes, until fork tender. Remove from heat and blend cooked cauliflower with ¼ cup of water until smooth, adding more water as necessary.

I lean heavily on these super-good-for-you items in the meals, snacks, and treats in my new book, Sneaky Blends. Reserve your copy today at and grab your free copy of Sneaky Sweets, guaranteed to satisfy your cravings without adding to your waist-line.

These simple additions can make a big difference in your Health

I lean heavily on these super-good-for-you items in the meals, snacks, and treats in my new book, Sneaky Blends. Reserve your copy today at and grab your free copy of Sneaky Sweets, guaranteed to satisfy your cravings without adding to your waist-line.

Chia seeds Tiny, but mighty! Chia seeds are loaded with system-cleansing fiber—1 tablespoon delivers 5 grams of it, or about 20 percent of your daily requirement, as well as omega-3 fatty acids that gobble up free radicals and guard against cell damage. Result: You’ll eat less and lose weight faster.

Cinnamon This spice has been used for both culinary and medicinal reasons since 2800 B.C. And even small amounts may help lower blood glucose levels, blood pressure and cholesterol.


 Cocoa The polyphenols (a group of phytochemicals) in cocoa are extremely potent—more potent than those found in green tea and red wine.  Of course, I’m talking about the kind of cocoa you’d find in unsweetened cocoa powder or high-quality dark chocolate—not a Kit Kat.



Flaxseed Dubbed “one of most powerful plant foods on the planet,” flaxseed is loaded with both soluble and insoluble fiber, healthy omega-3 fats and is the richest source of lignans, an antioxidant that’s been shown to reduce the odds of cardiovascular disease, diabetes, cancers, arthritis, autoimmune diseases and neurological problems.

I lean heavily on these super-good-for-you items in the meals, snacks, and treats in my new book, Sneaky Blends. Reserve your copy today at and grab your free copy of Sneaky Sweets, guaranteed to satisfy your cravings without adding to your waist-line.

Meaty Mushroom Bolognese

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 Tired of Being a Short Order Cook making 3 different dinners?

This Meat Mushroom Bolognese is the one meal solutions...

Makes 6 servings • Serving size: 1 cup pasta, plus 1⁄2 cup sauce

The mushrooms in this dish allow you to use one third of the meat you’d usually use thanks to their natural meaty texture and flavor. Mushrooms are also nutrition powerhouses that boost your immunity, metabolism, and levels of vitamins D and B. And the Carrot–Sweet Potato Base Blend melds seamlessly into the sauce, while upping your antioxidant intake even more.


2 tablespoons extra-virgin olive oil

1 medium Vidalia onion, diced

1 to 2 garlic cloves, minced

1/2 pound 93% lean ground grass-fed beef (or turkey)

10 cremini mushrooms (about 10 ounces), diced

1 28-ounce box whole peeled tomatoes, with juice

1/2 teaspoon dried oregano

A few fresh basil leaves, torn

1/2 cup Carrot–Sweet Potato Base Blend (Click for Recipe)

1/4 teaspoon sea salt

Freshly ground black pepper

Pinch of ground cinnamon

12 ounces whole grain rigatoni

1/3 cup freshly grated Parmesan cheese


Place a large skillet over medium heat. Add the oil and sauté the onion and garlic for 3 to 5 minutes. Stir in the turkey and mushrooms and cook for 5 to 8 minutes until brown, breaking up the meat with a wooden spoon. Crush the tomatoes with your hands and add them to the pan with the juices from the container. Add the oregano, basil, blend, salt, pepper to taste, and cinnamon and bring to a boil. Reduce the heat and simmer until the liquid is reduced by half, about 20 minutes. Meanwhile, cook the pasta according to the package directions. Toss the sauce with the pasta and sprinkle with the Parmesan. Season with salt and pepper to taste and serve.

For more recipes like this and access to my 3 Day Blends Cleanse, check out my new book Sneaky Blends. Receive a FREE Downloadable copy of my eBook Sneaky Suites when you pre-order Sneaky Blends.

Mixed Berry Baby Kale Base Blend

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Eat Clean, Eat Healthy, Eat Blends

I usually use frozen berries, especially if they’re not in season. They’re cheaper than fresh, tend to have more antioxidants, and are easier to blend. Don’t worry about buying multiple bags and mixing them together; you can find bags of assorted berries already mixed in the freezer case. Note: This recipe calls for fresh baby kale, which I prefer, but if you have to use frozen, drop the amount called for to 1 ½ cups.

• Makes 2 cups •


6 cups baby kale, washed

4 cups frozen mixed berries

Filtered water



Place the kale in a high-powered blender and pulse a few times to reduce its volume. Give the berries a quick rinse in cold water just to thaw them slightly and add them to the blender along with 1 to 2 tablespoons of filtered  water and puree until smooth.

Nutrition facts (per 1⁄2 cup): 104 calories; 0 g fat; 26 mg sodium; 24 g carbs; 7 g fiber; 11 g sugar; 13 g protein

For more recipes like this, pre-order Sneaky Blends today and receive a FREE Download on My Sneaky Sweets cookbook!

Skinny Chocolate Cake

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 Guiltless, Gluten-Free Skinny Chocolate Cake

Makes 12 servings • Serving size: 1 slice

This ooey-gooey, dense chocolate cake is also gluten free. And the Black Bean–Blueberry–Baby Kale Base Blend totally disappears in all that deliciousness, yet somehow adds an incredible depth of flavor. Note: If you’ve never baked with almond meal before, you can find it in the baking or nut aisle of almost
every grocery store these days.


Nonstick cooking spray
3 ounces good dark chocolate
2 large eggs
1/4 teaspoon sea salt
1/2 teaspoon almond extract
1 tablespoon coconut oil
1/2 cup Black Bean–Blueberry–Baby Kale Base Blend (below)
1 tablespoon unsweetened cocoa powder
1/4 cup raw honey
1/2 cup plus 2 tablespoons almond meal *


Preheat the oven to 325 degrees. Mist a 9-inch round cake pan with cooking spray and set aside. Place a small heatproof bowl over a pot of simmering water to make a double boiler and add the chocolate, stirring often, until it melts; remove from the heat and allow to cool slightly. In a medium bowl, mix the remaining ingredients until well combined, then stir in the melted chocolate. Transfer to the prepared pan and bake for 30 to 32 minutes, until a toothpick inserted into the center comes out clean.
* If you can’t find almond meal at the store, it’s easy to make. Soak raw almonds (with the skins still on) overnight, drain, dry, then pulse them in a food processor until they form a meal-like consistency.

Nutrition facts (per serving): 122 calories; 7 g fat; 62 mg sodium; 13 g carbs; 2 g fiber; 10 g sugar; 3 g protein


Black Bean - Blueberry - Baby Kale Base Blend Recipe

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Get more recipes like this and more when you pre-order Sneaky Blends today! 

Sneaky Blends Tuna Salad

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White Bean Blend, Mayo Alternative

Want the creaminess of mayo without any of the saturated fat and useless calories?  

My White Bean Blend is a delicious alternative for mayo in your tuna and chicken salad recipes, sandwiches, or wherever you’d normally use mayonnaise.  Just swap out the mayo and swap in the White Bean Blend, tablespoon for tablespoon.

One serving of White Bean Blend has just 39 calories and 0 grams of fat; the same amount of mayo has 180 calories and 20 fat grams. It’s more proof that one small swap can make an enormous difference in your diet. Make this mayo swap just twice a week and you’ll effortlessly drop 5 pounds this year! 

White Bean Base Blend Recipe

Sneaky Blends Tuna Salad

Makes 2 servings
1/4 cup White Bean Blend (see below)
1  4- to 5-ounce can chunk light tuna in water
optional - 1 tablespoon chopped fresh thyme, or ½ teaspoon dried thyme
Sea salt and freshly ground black pepper
In a large bowl, add the Blend, thyme and tuna and fold to combine. Season with salt and pepper to taste and serve with salad or as sandwiches, like tuna melt above.

Nutrition facts (per serving): 99 calories; 1 g fat; 246 mg sodium; 7 g carbs; 2 g fiber; 0 g sugar; 15 g protein

Want more recipes like this...Pre-order Sneaky Blends and receive an exclusive free download of my Sneaky Sweets. 

Indulge Yourself Without the Guilt...

This mac n cheese recipe is so good, your kids will want to eat it too!

No more drooling over the kids’ mac n cheese – now you get one all for yourself (ok, share if you’re super nice)!  My new Sneaky Blends get in those veggie servings while shaving fat and calories off this creamy rich diet-friendly mac n cheese. Pre-Order Sneaky Blends today to get a Free downloadable Sneaky Sweets ebook. 

• Makes 1 serving •

The secret to this totally diet-friendly version of mac and cheese? The blend and cauliflower florets add volume—so you get to eat more—and I use superflavorful cheeses. Result: A decadent meal that has three times fewer calories than standard mac and cheese. 


3/4 cup cooked whole grain rotini pasta

1/3 cup Carrot–Sweet Potato Base Blend (see below)

1 egg white

1/8 teaspoon mustard powder

1/2 ounce goat cheese, crumbled

1 tablespoon low-fat milk

1 heaping tablespoon sharp cheddar cheese

1/2 cup chopped cauliflower florets

Pinch of sea salt and freshly ground black pepper

1 tablespoon freshly grated Parmesan cheese


Preheat the oven to 400 degrees. In a large bowl, mix all of the ingredients except the Parmesan together. Pour into an ovenproof bowl, sprinkle the Parmesan over the top, and bake for 20 minutes, until the top is browned and bubbly.

Nutrition facts (per serving): 302 calories; 7 g fat; 287 mg sodium; 41 g carbs; 6 g fiber; 6 g sugar; 20 g protein

Carrot Sweet-Potato Base Blend

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• Makes 4 1⁄2 cups •


2 medium sweet potatoes or yams, peeled and roughly chopped

6 medium to large carrots, peeled and roughly chopped

Filtered water


Place a steamer basket into a large pot, pour in a few inches of tap water (make sure the water is below the bottom of the basket), and set it over high heat. Add the sweet potatoes and carrots and steam, covered, for 15 to 20 minutes, until fork-tender. Puree the veggies with 2 to 3 tablespoons of filtered water until smooth, adding more water as necessary.

Nutrition facts (per 1⁄2 cup): 47 calories; 1 g fat; 50 mg sodium; 11 g carbs; 2 g fiber; 4 g sugar; 1 g protein

Want more recipes like this? Pre-Order Sneaky Blends today for an exclusive Free Gift!

Cinnamon-Oat Protein Pancakes

with Sweet Potato and Carrots!

My new Sneaky Blends work double duty for the whole family! Make-ahead a few batches of my Sweet Cinnamon Protein Pancakes, freeze, then simply warm them in the morning for grab n go breakfasts. Save extra Carrot-Sweet Potato Blend for mom’s afternoon snack (see below)!  

Makes 14 pancakes, Serving size: 6 pancakes

2 tablespoons part-skim ricotta cheese
1 large egg
¼ teaspoon sea salt
¼ teaspoon ground cinnamon
1 teaspoon pure vanilla extract
¼ cup Carrot-Sweet Potato Blend (below)
¼ cup low-fat milk (or unsweetened plant-based milk)
1 tablespoon pure maple syrup
½ cup, plus 1 tablespoon rolled oats, finely ground (gluten free)
2 scoops unsweetened protein powder

Nonstick cooking spray.  In a large bowl, whisk together all of the ingredients. Mist a griddle or large skillet with cooking spray and set over medium heat. Pour rounded tablespoons of batter into the pan and cook until bubbles begin to set around the edges and pancake is golden underneath. Flip ad cook 2 to 3 minutes more. Repeat with remaining batter, then serve.
Nutrition facts (per serving): 215 calories; 5 g fat; 330 mg sodium; 26 g carbs; 3 g fiber; 8 g sugar; 16 g protein

Carrot-Sweet Potato Base Blend 
Makes about 4 ½ cups

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2 large sweet potatoes or yams, peeled and rough chopped
6 large carrots, peeled and rough chopped
Filtered water
Place a steamer basket into a large pot, pour in a few inches of water (make sure the water is below the bottom of the basket) and set it over high heat. Add the sweet potatoes and carrots and steam, covered, for 15 to 20 minutes, until fork tender. Blend veggies into a with 2 to 3 tablespoons of water and until smooth, adding more water as necessary.

FOR MOM - BACK TO ME! add a dash of cinnamon, sea salt and 1 tsp olive oil to the above blend, warm and enjoy as your afternoon snack!


Skinny Sweet Potato Donut Bites

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Healthy Donuts...What?

One summer, I visited Portland, Maine, where they’re famous for potato donuts—which are great, but weigh about 2 pounds each! I came home inspired to make them, only waaay lighter and healthier. Mine use sweet potatoes and carrots and I bake them instead of frying them. OMG are they delish.

Makes 6 servings • Serving size: 4 donut bites (or 2 mini muffin bites)


  • Nonstick cooking spray
  • 1/2 cup plus 2 tablespoons whole grain pastry flour
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon sea salt
  • 1 teaspoon baking powder
  • 1/4 cup canola or light olive oil
  • 1/4 cup pure maple syrup
  • 1 large egg
  • 2 tablespoons plain low-fat Greek yogurt
  • 1/2 cup Carrot–Sweet Potato Base Blend (see below)
  • 1/2 teaspoon pure vanilla extract
  • For dusting the tops: 1 tablespoon organic sugar (optional)
  • 1/2 teaspoon cinnamon Pinch of sea salt


Preheat the oven to 350 degrees. Generously mist a mini donut or mini muffin tin with cooking spray. In a large bowl, combine the flour, cinnamon, salt, and baking powder. In a medium bowl, whisk together the oil, maple syrup, egg, yogurt, the blend, and the vanilla. Stir the dry mixture into the wet ingredients until just combined. Spoon the batter into the baking tin, filling each individual well about three-quarters full. Bake for 16 minutes, until a toothpick comes out clean. To dust the tops: Mix the sugar (if using), cinnamon, and salt in a small bowl. Allow the donuts to cool or dive in while they’re warm. Lightly mist the tops of the donuts with cooking spray and dust with the sugar mixture.

Heat 2 tablespoons oil in a large skillet over moderately high heat until hot but not smoking. Add a few strips 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. Reduce the heat to low and continue heating chicken until cooked through, about another 10 minutes. Blot cooked tenders on paper towels to remove excess oil.

Nutrition facts (per serving):

191 calories; 11 g fat; 385 mg sodium; 22 g carbs; 2 g fiber; 11 g sugar; 3 g protein

Carrot-Sweet Potato Base Blend Recipe

For more recipes like these, Pre-Order Sneaky Blends today!




If you want to go ahead and begin the 3-Day Reboot right away—perhaps you’ve done it before and know the drill—here are the basic guidelines to follow for the next few days. More instructions follow, though, that give you more how-whatwhy details.

There are only five simple guidelines to remember for your 3-Day Reboot (which I also call the Blends Cleanse™):

Replace three meals a day with vegetable and fruit purees from Sneaky Blends for three days. Followthe exact recipes and portion sizes, and promise me you won’t skip.

Eat two snacks each day—and dessert.

Stick to the Cleanse Blend options in the meal provided in the book. They’re designed to give you the right balance of nutrients from a variety of foods over the course of the day. If you only eat one blend, you’ll miss out.

Go ahead and have a cup or two of coffee a day—or caffeinated tea. You can also add a splash of organic milk, unsweetened plant-based milk, and a little raw honey or Stevia. But steer clear of processed stuff like nondairy creamers and sugar (regular sugar or artificial).

Ditch the booze for now.

Couldn’t be easier, right?

You’ll find more helpful info about the guidelines in Sneaky Blends and remember to weigh yourself before you start the Reboot and then again on the morning of day four so you can measure your results!

With the Blends Cleanse the recommended Total Calories for the Day is approximately 1,250. For all my Blends Cleanse Recipes Pre-Order Sneaky Blends Today and follow me on social media for exclusive recipe sneak peeks.

The Sneaky Chef and the Skinny Mom

Another fabulous recipe from the Skinny Mom with a Sneaky Allergy Friendly Alternative Twist, just use my Sneaky Chef No-Nut Butter in place of the traditional peanut butter the recipe calls for. You are going to love this one!

PB&J "Brinner" Casserole

Prep Time: 10 minutes, plus 2 hours chilling time Cook Time: 1 hour
Serves: 8
Serving Size: 1/8 of the casserole (a 3 x 4 1/4-inch square)


6 tablespoons creamy natural peanut butter (or use Sneaky Chef's No-Nut Butter)
6 whole wheat hamburger buns
1/2 cup reduced-sugar raspberry preserves (I like Smucker's Low Sugar)
4 ounces 1/3-less-fat cream cheese, softened
2 teaspoons stevia
2 eggs
4 egg whites
2 1/2 cups Silk Unsweetened Original Almond milk (or allergy friendly milk-substitute)
3 tablespoons sugar-free maple-flavor syrup (I like Maple Grove Farms)
2 teaspoons vanilla extract
1/4 cup old fashioned rolled oats
1/2 cup fresh raspberries


  1. Coat a 13 x 9 - inch baking dish with cooking spray.
  2. Spread 1 tablespoon of the peanut butter onto the bottom of each of the bun halves. Put the top and bottom halves back together and cut the buns into 1-inch cubes. Spread the bread cubes evenly in the baking dish. Using a teaspoon, drop mounds of raspberry jam evenly over the bread cubes.
  3. In a medium bowl, fold the cream cheese and stevia together until mixed well. Use the teaspoon again to drop the cream cheese evenly over the bread cubes.
  4. In a separate medium bowl, whisk together the whole eggs, egg whites, almond milk, syrup, and vanilla. Pour the egg mixture over the bread cubes. Cover with foil and refrigerate for at least 2 hours or up to overnight.
  5. Remove the baking dish from the refrigerator and let stand at room temperature for 20 minutes.
  6. Preheat oven to 350°F
  7. Uncover the baking dish and sprinkle the oats evenly over the top of the casserole.
  8. Re-cover with the foil and bake for 40 minutes, rotating the baking dish front to back after 20 minutes. Uncover and bake until a knife inserted into the center comes out clean, about 20 minutes longer, rotating the baking dish front to back halfway through the cooking.
  9. Remove from the oven. Cool on a wire rack for 10 minutes before serving. Cut into squares and serve sprinkled with the fresh raspberries.

Stay tuned for more delicious recipes from The Sneaky Chef and the Skinny Mom.

About the Skinny Mom:

Brooke Griffin is the creator of, where moms 'get the skinny' on healthy living and author of best-selling cookbook Skinny Suppers: 125 Lightened-Up, Healthier Meals for Your Family. Through lightening up family-favorite recipes and creating quick, effective at-home workouts, Brooke hopes to encourage women to live their healthiest, happiest lives. 

Sneaky Blends Book Cover.jpg

In the past, my cookbooks and recipes have been centered around children with allergies and ways to get picky eaters to eat healthy with hidden veggie recipes. As you and I both know, getting the whole family to eat healthy and enjoy the same things is a challenge for us all. Moms sometimes feed the family what they know their family will eat, even at the expense of their own health. It is time for moms to consider themselves and their health as well as their family's.

I am very excited to introduce my newest cook book, Sneaky Blends. It is focused on moms and ways to eat heathy that are so delicious your family will enjoy them too. I call it my "undiet" becuase these recipes are so satisfying and sneakily nutritous you won't even know you are dieting. This book gives you all the tips and tools you need to get started, plus a Reboot plan to jump-start weight loss and detailed information on how to incorporate blends into not just the recipes in my book but your own favorite dishes, from soups to pastas to brownies.

If you are familiar with my other books, you have probably tried my orange base blend with sweet potatoes and carrots or maybe my white bean base blend with white beans or chick peas. Now you can kick these base blends up a notch and turn them into Detox Blends or Detox Shakes for a nutrious and delicious undiet that is sure to help you drop some of those unwanted pounds.

Here's a sneak peak into one of my favorite recipes from the new book coming out September 27th, 2016...Want more? You can pre-order your copy of Sneaky Blends cook book on Amazon today!

Crunchy Kale-Crust Pizza
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I'm always on the lookout for a pizza crust that isn't just a refined carb fest and this is one of the best I've ever had. It's incredibily good for you in and of itslef, not just a delivery system for the sauce and cheese. What's not to love?

Makes 4 Servings - Serving Size: 1 Pizza
Nutrition facts (per serving): 161 calories; 8 g fat; 277 mg sodium; 13 g carbs; 2 g fiber; 1 g sugar; 14 g protein


  • 1 tablespoon tomato paste
  • 1/3 cup chopped fresh basil leaves
  • 1/2 cups eggs whites (about 3 eggs)
  • 1/4 teaspoon dried oregeno
  • 1 cup finely chopped baby kale
  • 1/4 cup White Bean Base Blend
  • 3 tablespoons grated parmesan cheese
  • 1/4 cup gluten free flour
  • Nonstick cooking spray
  • 3/4 cup of your favorite marinara or pizza sauce (Make-It-In-Minutes Marinara is another new recipe in Sneaky Blends)
  • 1 cup grated part-skim mozzarella


In a medium bowl, whisk togehter the first 7 ingredients. Add the flour and mix well to combine. Mist an 8-inch skilet with the cooking spray and place over medium-high heat/ Add 1/4 cup batter and shake the pan to make the crust spread out. Cook for a few minutes until the bottom is crisp and browned, then flip and cook for another few minutes Repeat with the remaining batter, respraying the pan between batches (the batter makes 4 crusts).

Preheat the broiler. Place the crusts on a baking sheet and divide the sauce and mozzarella equally among them. Broil for a few minutes until the cheese is browned and bubbly.

*Check out my Sneaky Chef pasta sauces with hidden veggies for an easy and health go-to pizza sauce

Share you favorite healthy pizza variations with me in the comments!

Don't forget, pre-order Sneaky Blends today to be one of the first to get your copies upon my September 27th launch!

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Gluten-Free Chicken Tenders

My gluten-free friends and readers have two words to describe packaged GF chicken nuggets and tenders: mushy and weird! Since I have never had to eat this way myself, I decided to do a little taste-testing among the packaged GF chicken available in my markets. I have to admit, I couldn’t even finish a single nugget! They were, indeed, strange tasting and the texture was just plain off. Here is the sneaky version of a GF tender, proclaimed by my GF tasters as “crispy and delicious.”

Makes 4 Servings


  • 1 pound boneless, skinless chicken tenders (or boneless, skinless chicken breasts, cut into strips)
  • 1/2 teaspoon salt
  • 1/2 cup cornstarch
  • 2 large eggs
  • 1/4 cup Orange Puree (see Make-Ahead Orange Recipe)
  • 2 cups GF Better Breading (see below)
  • 1/2 cup grated Parmesan cheese
  • Olive oil for pan frying method


Season chicken tenders with salt. Place corn starch in a shallow dish or on a plate. Beat eggs with Orange Puree in shallow bowl and place next to the flour. In a third shallow dish or on a paper plate, combine the GF Better Breading with the Parmesan cheese.

Dredge each piece of chicken in the corn starch, shaking off excess, then the egg mixture, and then the GF Better Breading mixture. Press the breading evenly onto both sides of the chicken. Put on wax or parchment paper and store in the refrigerator for cooking tomorrow or proceed to cook immediately.

Pan-fry method:

Heat 2 tablespoons oil in a large skillet over moderately high heat until hot but not smoking. Add a few strips 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. Reduce the heat to low and continue heating chicken until cooked through, about another 10 minutes. Blot cooked tenders on paper towels to remove excess oil.

Oven-bake method (not as brown and crisp, but quicker):

Preheat oven to 400 degrees. Place breaded tenders on a lightly sprayed cookie sheet and bake for 10 to 12 minutes. Turn chicken tenders over once with tongs, then return to oven for another 10 to 12 minutes until cooked through.

Gluten Free Better Breading


  • 1 cup almonds, slivered and blanched (optional; omit if allergic)
  • 1 1/2 cups rice krispies
  • 1/2 cup cornmeal
  • 2 tablespoons Parmesan cheese
  • Freshly ground pepper, to taste


Pulse the almonds in food processor. Don’t let the food processor run continually or you’ll end up with nut butter. Pour the ground almonds into a plastic bag, and then add the bread crumbs, wheat germ, and salt. Seal and refrigerate up to 2 weeks.

*Sneaky Tip: Whole wheat bread crumbs can be found in natural and organic food stores, but you can easily make your own by pulsing whole grain bread in a food processor to achieve fine crumbs. It’s that simple. Three slices of bread yield about one cup of fresh crumbs. They keep for weeks in a sealed bag in the freezer.

Delicious, Healthy, and Easy to Make

Sneaky Chef Pulled BBQ Chicken, BBQ Sauce and Mighty Tots Blog

The idea behind slow cookers is to have a tender, delicious dinner that’s cooking while you’re gone and ready when you walk in the door. This will be a home run hit in your house.

Makes 6 servings


  • 1 ¼ cups store-bought BBQ sauce* (or 2 cups Down Under BBQ below)
  • ¾ cup White or Orange Puree (see Make-Ahead Recipe White Puree or Make-Ahead Recipe Orange Puree)
  • ¼ cup vegetable or chicken broth
  • 2 tablespoons oat bran
  • 4 skinless half chicken breasts, with bone (about 2 lbs)
  • 6 hamburger buns or English muffins (ideally whole grain)

*If using Down Under BBQ Sauce, page__, use 2 cups of sauce and omit the additional Orange or White Puree in this recipe


Preheat slow cooker to desired setting.

In the slow cooker pot, mix BBQ sauce with White or Orange Puree, broth, and oat bran. Add chicken to slow cooker and toss. Cover. Cook 5 hours on low or 2 ½ hours on high. Remove chicken from slow cooker. Shred chicken using 2 forks and toss with the hot sauce. Serve on warm hamburger buns or English muffins, if desired. Note: For best results, do not remove cover during cooking.


This recipe is dedicated to Tina E., of Australia, who submitted a beautiful account of how Sneaky Chef recipes have helped her family. I hope this homemade barbecue sauce will be a sneaky staple not only in Tina’s home “Down Under,” but in homes worldwide.

Makes 2 cups of sauce

  • ½ cup vegetable broth
  • One cup White or Orange Puree (see Make-Ahead Recipe White Puree or Make-Ahead Recipe Orange Puree)
  • One-half cup cider vinegar
  • Three-quarters cup tomato paste
  • One-quarter teaspoon each salt and garlic powder
  • 2 tablespoons Worcester sauce
  • 2 tablespoons honey
  • 1 to 2 teaspoons chili powder
  • Hot sauce to taste
  • Freshly ground pepper


Whisk together all ingredients except chili powder, hot sauce, and pepper. Add chili powder, hot sauce, and freshly ground pepper to taste. Thin with more vegetable broth, if desired. Store in the refrigerator for up to 3 days.

Mighty Tots

Turn a side dish that isn’t particularly healthy into a main course filled with whole grains and protein. Make a few batches at a time, then freeze in plastic bags for your own version of frozen tots.


  • 2 tablespoons canola or vegetable oil (more if needed)
  • 2 cups frozen shredded hash browns, thawed and drained ½ White Bean Puree (see Make-Ahead Recipe White Puree) ¼ cup oat bran


In a medium-size bowl, mix together the hash browns, White Bean Puree, and oat bran. Form teaspoon-sized scoops into small balls.

Sneaky Bowling Night Bolognese

Bowling Night Bolognese from the Sneaky Chef

As a busy mom, planning a healthy dinner the whole family will enjoy can be a challenge. Especially with a hectic schedule with work, school, and kids' after school activities and sports. This simple bolognese is perfect for a quick week night meal. Make it even faster by using one of my Sneaky Chef Pasta Sauces.

This traditional meat sauce for pasta or lasagna, doctored up with seven sneaky veggies, whole grains, and calcium makes dinner time healthy and delicious. Want to make it ultra lean? Use ground turkey breast instead.

Makes 6 servings


  • 1 tablespoon extra virgin olive oil
  • 1 medium-size onion, finely chopped (about 1 1/2 cups)
  • 1 ounce turkey bacon, cooked and finely chopped
  • 1 pound lean ground beef or turkey (or mix both), cooked and crumbled
  • 3 to 4 garlic cloves, finely minced
  • 3⁄4 cup Green or Orange Puree (see Make-Ahead Recipe #3 or Make-Ahead Recipe #2)
  • 1 (6-ounce) can tomato paste
  • 1 (28-ounce) can diced tomatoes, with juice
  • 1 cup evaporated skim milk
  • 1⁄4 cup oat bran
  • 1⁄2 teaspoon salt
  • Freshly ground pepper, to taste
  • Optional extra boost: 1 carrot or celery rib, finely chopped


Heat the oil over medium heat in a deep skillet or earthenware pot. Add the onions and cook until they are slightly translucent, about 10 minutes; add the carrot and celery (if using) and sauté for another 5 minutes. Add the turkey bacon and beef (or turkey), stirring to break it up, and cook for about 5 minutes, until the meat is no longer red. Stir in the garlic, Green or Orange Puree, tomato paste, diced tomatoes, evaporated milk, oat bran, salt, and a few grinds of pepper. Bring to a boil, and then reduce heat to low and simmer for 30 to 45 minutes.

To serve, add cooked pasta of any shape to the pot of sauce and toss to coat every piece well. Top with grated Parmesan or Romano cheese.

Now sit down and enjoy a healthy meal around the table with your family and friends. Don't forget to save the leftovers, if there are any, for a healthy lunch alternative at work or school. Healthy moms know best!

Free Recipes: Power Pizza

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Power Pizza


Healthy Alternative Power Pizza


Nutrition Highlights: Vegetables, beans, calcium, fiber, and protein Rich in vitamins A, C, and K, magnesium, iron, lycopene, manganese, folate, tryptophan, fiber, protein, and calcium

With uncooked pizza dough on hand, or just some pocketless pita breads, this pizza is quicker to make than calling out for delivery from the local pizza place. And I’m sure Tony’s not sneaking carrots, yams, and beans into his sauce! I mix the healthy purees right into the bottle of store-bought tomato sauce (it looks perfectly normal), then I let the kids do the rest, adding any additional toppings they like. They’ve never once suspected anything in the sauce, especially under that blanket of bubbly cheese. You can even prepare this pizza ahead of time without cooking it, and then refrigerate for a day or two. Simply bake when you’re ready to eat.

Makes 1 large pizza or 4 smaller pizzas


1 store bought pizza dough or 4 “ Greek style” pocketless pitas (whole wheat preferred)
3/4 cup store-bought tomato sauce* (Like my Sneaky Chef Pasta Sauce or homemade)
3 tablespoons Orange Puree (See Make-Ahead Recipe #2)
1/4 cup White Bean Puree (See Make-Ahead Recipe #9)
1 to 2 cups low-fat shredded mozzarella cheese

Optional extra boost: sliced mushrooms, onions, sweet peppers, or artichoke hearts

*If using Easy Homemade Pasta Sauce, add 1 cup of that sauce and omit the additional Orange Puree.


Preheat oven to 400 degrees and preheat a pizza stone, if using one, or spray a baking sheet with oil. Stretch pizza dough, or roll out with floured rolling pin on floured surface, to form a pie and transfer it to the stone or baking sheet. If using pocketless pitas, place them on the prepared baking sheet. Combine tomato sauce with White Bean and Orange Purees. Mix well. Spread 1/2 to 1 cup of the sauce mixture across the large pizza dough (use only 1/4 cup of sauce for each pita), then top with about 1 cup of mozzarella (use about 1/2 cup of cheese per pita). Cover and refrigerate at this point, or bake for 15 to 20 minutes until bubbly and lightly browned. Allow to cool a few minutes, then cut into triangles and serve.

Now serve and enjoy watching your family devour this tastey treat!

The Sneaky Chef and the Skinny Mom

Eat Healthy, Be Happy

Eating healthy and getting the picky eaters in your life to eat the food you make, don’t always go hand-in-hand. This tasty recipe from, Brooke Griffin, the Skinny Mom, will make the whole family happy and healthy. The Farmers’ Market Garden Bake is choked full of goodness from the garden with a variety of colors, tastes, and textures. This recipe is a true testament to Brooke’s mission of bringing light and balanced meals to moms.

Remember to check your local farmers’ markets for veggies that are in season. Not only will you be eating the freshest produce, but you’ll be supporting your local agriculture and community. Feel free to use any vegetables that you choose in this dish, the possibilities are endless.

For even more nutrients, try adding ¼ to ½ cup of one of my Make-Ahead Sneaky purees to the sauce: White Bean Puree Make-Ahead Recipe or White Puree Make-Ahead Recipe are both excellent options. 

Farmers’ Market Garden Bake

Prep Time: 10 minutes
Cook Time: 20 minutes
Serves: 6
Serving Size: 2 cups


8 ounces high-protein farfalle pasta
1 tablespoon extra-virgin olive oil
1 tablespoon minced garlic
1 small zucchini, diced
1 small yellow squash, diced
1 pound asparagus, cut into 1-inch pieces
½ cup frozen pearl onions
1 tomato, diced


¼ cup cooking sherry or low-sodium vegetable broth
1 cup part-skim ricotta cheese
1 teaspoon grated lemon zest
1 teaspoon dried basil
½ teaspoon dried oregano
½ teaspoon salt
¼ teaspoon black pepper
1 cup shredded reduced-fat mozzarella cheese
½ cup pasta water (reserved from step 2)


  1. Preheat the oven to 350°F. Coat a 13 x 9-inch baking dish with cooking spray.
  2. Bring a large pot of water to a boil over high heat. Cook the pasta to al dente according to the package directions. Reserving ½ cup of the pasta water, drain the pasta and set aside.
  3. In a large skillet, heat the olive oil over medium high heat. Add the garlic, squash, zucchini, bell pepper, asparagus, and onions and sauté for 5 minutes. Add the tomato and sauté for an additional 2 minutes, until the vegetables have softened.
  4. Remove the vegetables from the heat and fold in the cooked pasta.
  5. To make the sauce: In a small saucepan, bring the sherry to a simmer over medium heat. Add the reserved ½ cup pasta water and the ricotta and whisk for about 2 minutes to incorporate. (Optional: Add the ¼ to ½ cup of Make-Ahead Puree at this time to combine) Season with the lemon zest, basil, oregano, salt, and pepper. Add ½ cup of the mozzarella and stir until melted, about 2 minutes. If sauce it too thick, you may small amounts of pasta water or sherry/broth to loosen it up. Carefully transfer the sauce to a blender (or use an immersion blender) and blend for 1 to 2 minutes until smooth.

Stay tuned for more delicious recipes from The Sneaky Chef and the Skinny Mom.

About the Skinny Mom:

Brooke Griffin is the creator of, where moms 'get the skinny' on healthy living and author of best-selling cookbook Skinny Suppers: 125 Lightened-Up, Healthier Meals for Your Family. Through lightening up family-favorite recipes and creating quick, effective at-home workouts, Brooke hopes to encourage women to live their healthiest, happiest lives. 

Happy Mother's Day

I understand that all any mother of a picky eater wants is peace at the dinner table. With Sneaky recipes you can be sure your kids will love what they are eating while knowing they are getting the vitamins and nutrients they need to grow big and strong.

Here are some deliciously simple recipes that your husband and kids will be able to "surprise" you with.

Banana Berry Breakfast Crumble (20 minutes / 4 servings)

Dessert for breakfast? Sounds decadent, doesn’t it? Rest assured, this fast, fruity, and fun dish is healthier than it appears. Plus, it cooks itself so it is a perfect recipe for kids and non-cooking husbands.  


2 instant oatmeal packets, any flavor, sweetened
2 tablespoons ground flaxseed
2 cups frozen mixed berries (such as blueberries, blackberries, strawberries, and/or raspberries), unthawed, no added syrup or sugar
1 banana, sliced
4 teaspoons butter, diced
Optional topping: low-fat vanilla or blueberry yogurt


Preheat oven or toaster oven to 400 degrees. Spray 4 individual ramekins with oil, or for one large crisp, spray the bottom and sides of an 8-inch or 9-inch square baking dish.

Empty the oatmeal packets into a mixing bowl and mix in the flax. Place about 1⁄2-cup of berries in each individual ramekin, or place all the berries in one baking dish. Add banana slices.

Sprinkle the oat mixture evenly on top of banana and berries, then dot the tops evenly with butter and lightly spray top with cooking spray oil. Bake 15 to 20 minutes until topping is golden brown.

Serve warm, with a dollop of yogurt if desired.  

Tropical Breakfast Ice Cream ( 10 minutes / 2 serviings)

Tropical Breakfast Ice Cream

Yes, you read that right, ice cream for breakfast. The name alone will will send you right back to your childhood and is easy and fun to make for all! Try other frozen fruits for additional flavors.

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.


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 honey or sugar


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).

Hot Apple Pie Parfait (5 minutes / 2 servings)

Hot Apple Pie Parfait

Nothing beats the aroma of apples sautéing in butter and cinnamon on Mother's Day morning, especially if you are not the one cooking it!


2 teaspoons unsalted butter
1 large apple, cored, and thinly sliced, ideally unpeeled or 1 packet of presliced apples, such as Mott’s®
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 low-fat 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 apple mixture gets too dry.

In parfait or serving glasses, layer granola/flax/wheat germ, yogurt, and apples as desired, and serve. 

Strawberry Short Shake (2 minutes / 2 servings)

Happy Mother's Day

We all love strawberry shortcake, so why not put that flavor in a glass? I hung a mini waffle (the “cake” part) off the side of a tall glass and stuck in a straw for extra flair. 


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.

I hope you enjoy my Sneaky Mother's Day Recipes. If you happen to try one or more, I would love to hear from you. Please share on Facebook, Instagram or Twitter if you have an account, #SneakyChef.

Keep it Sneaky!
Missy Chase Lapine
The Sneaky Chef

Enter to Win The Book!

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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! and Barnes&
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

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 :)

Book Giveaway!

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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!

A Fan for Many Reasons

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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 ☺

Fun Valentine's Day Recipes

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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!


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
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.

Just Sent This to Michelle Obama

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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,


How to Stock Your Pantry

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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:

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!

Gratitude at Year End

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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 ; )

The Making of Book 3

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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 : )

Sneaky Halloween Help

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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.

Season of Change

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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.

Olympic Moms

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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.

Tae Kwon Do with the Kids

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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! 


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.

A Real Father's Day Gift

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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  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.

idol touch up.jpg

Ace Young, American Idol Finalist with Missy Chase Lapine, The Sneaky
Chef in Philadelphia on tour.



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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,


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,


Wow! What a great response!

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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,


New Book, New Website

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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,


New Website

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Dear Sneaky Visitor,
I am so excited to share my new web site with you.
Our family of sneaky chefs has grown over the last year since the publishing of my first book, The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kid's Favorite Meals, and so, too, has the need for more information in an easier to find manner. I know you will enjoy our new features and the easy-on-the-eyes graphic format, and I invite you to write me at any time with comments, questions and ideas in the "Ask the Sneaky Chef" section of my website. With the publishing of my newest book in the first week of April 2008 , The Sneaky Chef: How to Cheat on Your Man (in the Kitchen), this is a very exciting time not only for my family and myself, but for the Sneaky Chef family of chefs around the world who care about their family's health.
With healthiest regards, and much gratitude,
Missy Chase Lapine

November 8: Press Event Announcing Partnership with Morgan Stanley Children's Hospital of New York: November 8 - Press Event Announcing Partnership with Morgan Stanley Children's Hospital of New York I was a little nervous. I was about to give the most personal and heartfelt speech I'd ever given in my life. Here it was, five years after starting The Sneaky Chef in my own home kitchen, and now this method was about to be served in patient rooms at one of the world's leading children's hospitals. The room was filled with hospital personnel, patients, camera crews, doctors and nurses. It was only when I looked at the patients, the children, that I began to relax. Although I'd already received thousands of testimonials from parents around the world whose lives had been changed by the Sneaky Chef method, coming face to face with so many children who were going through so much was truly incredible. Each of them was sitting there with a plate full of nutritionally enhanced foods I'd helped to provide. This was the culmination of a life long goal. At one point I was introduced to a particularly beautiful and brave little girl. She is facing an unimaginable medical challenge with a calm and cheerful heart that is truly inspiring. It put everything into perspective in a flash. I am now more determined, more energized, and more convinced than ever that my approach to kids' nutrition can make an impact in the lives of children everywhere. In sickness or in health, serving nutritional meals that kids will actually eat is paramount to healthier lives. I am honored that Sneaky Chef foods will be served to these brave patients at Children's Hospital of New York. I am proud to make even the smallest difference in these wonderful children's lives. Missy

With Gratitude…

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As you may have noticed, there’s been a lively dialogue going on about The Sneaky Chef in the media over the past few days. As this discussion has unfolded, I have been truly overwhelmed by the outpouring of support I have received from Sneaky Chef fans worldwide, who have made their passionate, articulate opinions known across the Internet! It is a pleasure and a privilege to be connected to parents who are so deeply committed to their children’s health and well-being. I am extraordinarily moved by everyone’s kind words, and more grateful than I can say for all of your help in making The Sneaky Chef a household name. My Best to You and to Your Families, Missy

On May 1, 2007 a new Pennsylvania State University clinical study --conducted by Dr. Barbara Rolls and funded by the Robert Wood Johnson Foundation -- was released. The study showed that sneaking vegetables into children’s meals reduces their consumption of calorie-dense foods, which is what’s contributing to an epidemic in childhood obesity. By increasing kids’ intake of nutrient-rich vegetables, they may be able to maintain a healthy weight. In the study, children who ate lower-calorie pasta with the hidden vegetables mixed in did not seem to favor one dish over the other so there was no downside to eating the healthier version. They consumed 17 percent fewer calories and ate significantly more vegetables. All indicators are that this study will have far-reaching implications. In April of this year, my new book, The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids' Favorite Meals (Running Press, April, 2007) hit the stores. This book is quickly transforming how America feeds its children. It shows parents how to hide the foods that are super-rich in nutrients inside kids’ most popular dishes. With these recipes, children have begun to eat the fruit, vegetables, and whole grains that will fortify their bodies, and they pretty much have no idea they’re doing it. On its own, The Sneaky Chef was an instant star, rising to the New York Times bestseller list within weeks. Now there is proof that the book deserves its success. The Penn State study is compelling proof that the "sneaking technique" really works. The vegetables that children used to resist, they will now eat without a fight, and their bodies will prosper because of it. Sneaking is proving itself to be a highly effective way to get kids to consume more from the healthier food groups and less from the undesirable foods, like fats and sugars. The only real difference between the study and the book is that the book picks up where the study leaves off. The purpose of the study is to tell parents what to do. It doesn’t tell them how. In my book, I present a dozen creative methods for sneaking superfoods into meals that kids will actually eat without a fight. The Penn State University study offers the proof; The Sneaky Chef offers the solution: over 75 kid-tested recipes that employ a variety of simple sneaking techniques for parents to use and experiment with on their own. The extra bonus is that it avoids the usual dinner-table fight. Parents have known for years that this is a fight they cannot afford to lose, and now they have an important tool for winning. For more information, please see

The Today Show with Beyonce

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Whew! The Today Show appearance is over and I can go back to my life in the kitchen. But not before I share my female insecurities with you first! When I heard Beyonce was going to be on the Today Show the same day as my appearance, this put my insecurities over the edge. I don't care if you're Julia Roberts, any woman looks shabby next to this goddess! I had planned to wear a tight fitting "Juicy" cotton turtle neck under my apron for the cooking segment, when I realized that Beyonce would probably be gorgeous and half naked on the Plaza. So I set out to my local mall to find a more interesting, dare I say sexy, shirt for under my apron, (already an oxymoron for anything Beyonce) not so much to compete with the Goddess, but just so I could feel good. No less than 10 stores and blistered feet later, I ended up with a James Perse sleeve tight-fitting button down shirt in navy, open at the neck, but as soon as I put it on, I FELT great! I no longer cared that I would be in the same room as Beyonce, because something about this shirt made me feel confident and in touch with my own inner goddess (haha), even if I had a big 'ol apron on top. In the end, Beyonce and I were in separate "green rooms," although I did get a great view of the concert which was awe-inspiring. So goes my day at the Today Show with Beyonce! Back to the kitchen!

Countdown to the book!

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Hi, I’m Missy Lapine, author of the new book, The Sneaky Chef (Running Press, March 26, 2007). I want to let you in on my little (ok, BIG!) secret... you can get your kids eating their veggies tonight... without a fight!  How? By hanging out with me – our own secret mom's group — and sharing my signature "methods of disguise" and simple strategies for hiding healthy foods in your kids’ favorite meals.  Be sure to check in daily for all kinds of sneaky tips and tricks, ideas, and testimonials from those of us in the trenches with picky eaters.  Together, we'll have your loved ones happily eating healthy without the nightly food fight.

The Sneaky Chef is available at fine booksellers everywhere: