The Sneaky Chef

2012-01-31T16:38:03Z

Your Name: Alex C., Australia
Inquiry: I just wanted to say I haven't even made any of your recipes yet but I am so excited that someone finally is being serious about what our kids like and realise most kids like sweet treats. I have looked at so many vege cookie recipes before I stumbled upon yours. Who wants to eat actual vegies shaped like a cookie? Your recipes look so yummy and I really believe they will taste as good as they look simply because they will taste normal. Your recipes are exactly what I have been looking for thank you!

Dear Alex,
Wow, all the way from down under! We have lots of love from happy readers using Sneaky Chef in Australia, in fact! Can't wait to hear what you think of my recipes - and you're correct, kids are way too clever these days to simply cut veggies into cookie shapes and call them cookies....a rose by any other name....
Pls stay in touch!!
My best,
Missy

P.S. I couldn't resist sending this quote I got from a wonderful mom (Mum, as you say!) in Australia:

“I am a mum of six children ranging from 19 to 8. My three youngest have autism.
Finding food that they would eat is hard enough but healthy food is even harder. We decided to take out a lot of the preservatives in their diet as well as getting them to eat healthier. Finding your book was a Godsend. While making up the purees, I despaired getting them to eat them. Then I stood in awe as my 9-year-old took off with the bowl that I had made the "Brainy Brownies" in and began to lick it.

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

Cornflake and Cheese Pudding

2012-01-29T23:38:44Z

Twitter request
@harikanyc: @sneakychef corn flakes & cheese pudding? Sounds interesting!
Here you go, Harika....thanks for asking:

GRANDMA BETTY’S CORNFLAKE AND CHEESE PUDDING
From The Sneaky Chef to the Rescue
I dedicate this recipe to my late Grandma Betty. As with many of the recipes passed down from generations above, there’s no way to replicate the exact taste of my wonderful Grandma’s pudding (it was either the love – or some other secret ingredient they never wrote down – that made it taste different), but this is pretty darn close – even with all the extra healthful ingredients that I slipped in to give it a boost. I make this every Sunday and on rushed weekday mornings when I want to give the kids an instant hot breakfast.

Makes 6 servings
1 ½ cups low-fat cottage cheese (ideally “whipped”)
2 large eggs
¼ cup Sneaky Chef White Bean Puree
¼ teaspoon salt
1/3 cup sugar
2 teaspoons pure vanilla extract
2 cups whole grain cereal flakes (like Wheaties® or Total®)

Preheat oven to 375 degrees and grease or spray a loaf pan (approximately 9-inches by 5-inches) with oil.

Using a rolling pin, gently crush cereal (in a sealed plastic bag) into coarsely crushed flakes. Alternatively, you can quickly pulse the cereal in a food processor. Set aside.

In a large mixing bowl, whisk together the cottage cheese, eggs, White Bean Puree, salt, sugar, and vanilla. Pour about three-quarters of a cup of the crushed cereal on the bottom of the prepared loaf pan. Next, pour all of the cottage cheese mixture on top of the cereal, then top with the remaining crushed cereal. Spray the top with oil and bake for 45 minutes, uncovered. Serve with drizzle of maple syrup.

A Sure Bet for the Superbowl!

2012-01-29T16:04:48Z

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

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

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

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

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

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

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

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

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

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

What Paula Dean Did Wrong: Feeding America A Line of Bull

2012-01-19T23:50:43Z

Contributed by guest blogger: Robert Rosenthal, Short Order Dad

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

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

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

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

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

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

Except that she did.

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

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

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

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

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

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

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

My New Year's Resolutions for 2012 & Action Steps

2012-01-09T20:05:24Z

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

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

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

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

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

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

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

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

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

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

Guest Blog by MOMables! Healthy Creamy and Homemade: Macaroni & Cheese

2012-01-06T20:46:06Z

Thank you Laura Fuentes, Chief MOM
www.MOMables.com

Three years ago my daughter entered a picky eating stage and I could not get her to eat anything! My son followed her path a year later. I came across Missy’s book The Sneaky Chef and I immediately fell in love with her ingenuity! The brownies were such a hit that I began putting them in their lunch box. They wanted a treat? Have a brownie! I’d say.

My daughter has slowly grown more open to trying new things; my son is another story. For the past year he has eaten macaroni and cheese nearly 2-3 times per week. Initially, I used Missy’s technique of adding pureed carrots or squash (anything orange) to add a nutritional boost to the organic, out of the box pasta. Soon, it became apparent that I needed to come up with my own “power sauce” in order to really maximize nutrition.

They say desperation is the mother of all invention. After trying many sauces and online recipes, I realized that simple ingredients worked best. There are days I whip up a single serving of “power sauce” while the pasta cooks; other days, I get really inspired and whip up a huge batch so all I have to do is pull a serving from the freezer and warm it up. Below, I’ll share with you both options so you can make the power sauce at home.

Power Sauce: Homemade Creamy Cheese Sauce
Courtesy of MOMables™’ Recipe Stash

Large Make ahead recipe: yields 12 1cup servings.
Ingredients:
• 5lb bag organic carrots, peeled and washed
• 32oz (2lb) container part skim ricotta cheese
• 12 oz sharp cheddar cheese
• 1/2 cup milk
Directions:
1. Peel and wash carrots. Cut in a few pieces. Steam
2. Steam carrots until soft (12-15min for that size load)
3. In a blender/food processor add half of all the ingredients above and blend/puree well.
4. Repeat process for second batch.
5. After cooling, pour 1 cup of pureed mac and cheese into individual zip bags or freezer containers.
6. To make mac and cheese dinner: pour 1 cup power sauce and mix with cooked pasta (12oz dry pasta)

Single Batch: yields approx. 1cup sauce
Ingredients:
• 3/4 cup steamed carrots
• 1/3 cup ricotta cheese
• 1-2 oz sharp cheddar cheese
• 2TB milk
Repeat directions.

Enjoy!

Laura Fuentes is the Chief MOM at MOMables™. A wife, mother of 3 and a lunch enthusiast who insists on healthy, wholesome food for her family.  She’s on a mission to help busy parents overcome the difficulties of packing fresh school lunches. On her personal blog, SuperGlueMom.com, she writes about motherhood, deadlines, healthier living, and keeping her cool, even when her kids super-glued her hair. She’s also a food contributor to numerous sites and is published weekly on an online news hub.
You can find her on Facebook or Twitter and MOMables on Facebook and Twitter

2011-12-29T16:17:42Z

Hi Missy,
My name is Sophia and I'm a 15-year-old who loves baking. My mom just bought me The Sneaky Chef to the Rescue on Christmas Eve and I'm loving it! For your recipes, I used mashed avocado instead of butter/margarine when I wanted to make it healthier for my family. I realized that in baking, everything needs a little bit of fat, but I wanted to use healthy fats instead, so I thought of avocado. Sometimes, when the avocado is too thick, I would add a little bit of applesauce so that it can mix better with the other ingredients. I also use applesauce to replace at least half of the oil in recipes. I know that some people might not like artificial sweeteners, but if you do then you can use those in place of sugar. I made your Light Brainy Brownies last night. I just tried them and they were the BEST! When I made the Purple Puree I accidentally put a little more spinach than I thought was required, so it didn't really have the purple color that I was looking for, but the brownies still came out chocolaty. My family still love the things that I bake for them, but they don't know about the things I put in them...yet :D

Thank you so much for telling us about the great idea of disguising tasty foods with the things we never expected to be in there! Now I have a better excuse to let my mom eat my favorite treats!
-Sophia S., New York, NY

Hi Sophia!
What a wonderful email – thank you for taking the time to share this with me. I just read it with my own daughter, Emily, reading over my shoulder. She suggested (and I agree) that you should have your own official Sneaky Chef apron….so I want to send you one!

As for avocado, love that idea…..it's indeed a good fat, and it would coat the gluten/flour just fine, I think. Did you see I have a brand new book out just this week? Check it out below – the Speedy Sneaky Chef! Anyway, thank you again for taking the time to reach out to me. You're terrific! Email anytime with questions or whatever.

My best,
Missy

2011-12-22T03:21:10Z

Dear Missy,
I have looked at your new book- it’s exactly what I’ve been doing for years but without the guesswork. So glad your test kitchen has worked out the kinks for me! Between Chanukah and Christmas, I’m hoping that book will find its way to my kitchen counter.

Just so you know, your cookbooks saved us –bridging the time when my twin sons ate literally 5 foods, to this past summer, when they willingly began to eat tossed salads and “normal” food like meatloaf and tacos. They’re still picky, but at least I can finally make one dinner for the whole family.

Can’t wait to tell my colleagues that I won a Sneaky Chef apron...I just brought them a batch of Brownie Cookies (quick fix version) with the surprising recipe!

Happy holidays to you and yours-

Melanie S.

Dear Melanie,

That's awesome!! Thanks for sharing this great success story. I'll send out the apron shortly
My best to you and your family for a healthy and happy holiday!
Missy

A Sneak Peek at My New Book The SPEEDY Sneaky Chef

2011-12-15T09:33:33Z

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

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

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

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

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

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

CHICKEN FRIES

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

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

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

TROPICAL TWIST BREAKFAST ICE-CREAM CONES

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

CHICKEN PARM POPS

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

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

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

5 Healthy & Sneaky Thanksgiving Recipes

2011-11-21T14:36:33Z

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

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

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

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

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

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

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

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

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

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

Chicken Soup with Broccoli Cheese Croutons

2011-11-09T23:16:53Z

Chicken Soup with Veggie Patch Broccoli Cheese Croutons

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

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

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

So enjoy in good health or in sniffles!

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

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

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

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

Makes about 1 cup

Rinse and drain the beans and place them in the bowl of your food processor. Add 1 tablespoon of the water, then pulse on high until you have a smooth puree. If necessary, use a little more water, a tiny bit at a time, until the mixture smoothes out and no pieces or full beans are visible.
White Bean Puree will keep in the refrigerator for up to 3 days, or you can freeze 1⁄4-cup portions in sealed plastic bags or small plastic containers, and store for 3 months.

Parenting in the Age of YouTube

2011-11-04T14:28:57Z

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

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

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

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

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

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

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

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

2011-10-12T01:25:28Z

Message: Hello,
What does a day in the life of a Sneaky Chef Household look like meal-
wise? I would love a daily food log that I could sort of use as a mold
to create my own family menus.
I hope you answer this question, it would be vital for my home!!!
Thanks
Stephanie

I LOVE that question, Stephanie! That's the best email I've gotten in a long time...this is for a typical day in my house - I must admit, a little prep ahead of time goes a long way toward easier weekdays when schedules are busy - not sure if you have my books, but I cook out of all of them....although I end up using my first book a lot (and my newest book, coming out in January-see below):

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

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

After-school snack: Red pepper slices with light ranch dressing/plain nonfat Greek yogurt dip (I try to do less and less Ranch, more and more plain Greek yogurt) or No Doc Guacamole (guac with my Green Puree mixed in - I keep my purees made in baggies in the freezer); they also love the homemade corn chips (just brush corn tortillas with olive oil, salt, cut into triangles, bake for 10-15 minutes on 400 degrees until crisp)

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

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

Hope that helps!

And great news - 80+ more recipes coming your way this January! You can pre-order my new book, The Speedy Sneaky Chef, here at amazon:

With healthy regards,

Missy

Halloween Spaghetti, Brains 'n Fingers

2011-10-11T16:44:26Z

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

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

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

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

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

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

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

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

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

Have a sneaky and spooky Halloween!!

2011-10-03T18:30:31Z

Hi Missy,

I have really enjoyed your books and have tried several recipes which have gone over well at our house.

I am wanting to implement this at every meal but am struggling with setting up an easy grocery list. Do you have an easy way to shop that you could share?

Thanks in advance!

Jessica L.

Hi Jessica!
Thanks for taking the time to write, and I'm so happy to hear my recipes are working well for you!

Below is an exclusive preview – a new master shopping list - from my new book The Speedy Sneaky Chef - 80+ more recipes coming your way this January!

Also, here are some meal planning tips:

Sneaky Chef's Meal Planning Tips:
-try a new fruit or veggie every week

-make meals once, use leftovers in another form next day (e.g., meat sauce one day, cheeseburger stuffed potatoes next day)

-choose one puree a day and make all recipes using that puree

-make several batches of purees ahead – one time a week; store in refrigerator for 3 days or freezer for 3 months

-clean and chop veggies and store in plastic bags for a few days so they are ready to use

You can pre-order my new book here at amazon:

With healthiest regards,

Missy

Sneaky—and Snappy—Staples to Keep in the Kitchen (reproduced from The Speedy Sneaky Chef, Jan 2012)
Stock your pantry, fridge, and freezer with the following items and you’ll be ready to cook up any healthy Sneaky Chef recipe, in an instant! Copy this Sneaky Chef Master Shopping List so you always have it in your purse:

FRESH PRODUCE:
• Baby spinach
• Zucchini
• Broccoli
• Sweet potatoes (or yams)
• Cauliflower
• Berries, in season
• Bananas
• Avocados
• Onions
• Russet potatoes
• Lemons

MEAT/FISH
• Beef, lean ground (ideally “grass fed”)
• Turkey, lean ground
• Hot dogs (no nitrates)
• Fish fillets—salmon, tilapia, or flounder (ideally not farm-raised)
• Chicken—skinless, boneless thin sliced breasts and tenders

CEREALS/FLOUR
• Wheat germ, unsweetened
• Oat bran
• Old-fashioned and quick cooking rolled oats
• Shredded Mini-Wheats®
• Whole-grain Cream of Wheat® packets
• Instant oatmeal packets, variety flavor
• Cereal, high-fiber flakes
• Cereal, brown rice
• Flour, whole wheat (stone ground)
• Flour, white (unbleached)
• Pancake mix, whole grain
• Whole-grain “pastry” flour
• Cornmeal
• Flaxseed, ground
• Corn muffin mix, ideally whole grain

RICE/PASTA
• Brown rice
• Macaroni and cheese, boxed (ideally whole grain; without artificial colors)
• Whole-grain pasta, elbows and ziti
• Wonton wrappers
• Lasagna noodles, “no boil”
• Whole grain white rice
• Quinoa

BREAD
• Bread, whole wheat
• Tortillas, whole wheat
• Tortillas, corn
• Bread crumbs, whole wheat
• Pita bread, whole wheat, pocketless
• Bagels, whole wheat

CANNED GOODS
• Garbanzo beans (chickpeas)
• White beans (butter beans, navy, or cannellini)
• Refried beans, low-fat, vegetarian
• Baked beans, vegetarian
• Tomatoes, plum, whole
• Sardines, in water, skinless and boneless
• Tuna, in water (preferably “chunk light”)
• Tomato paste
• Evaporated skim milk
• Tomato soup, ideally low-sodium

JARS/BOTTLES
• Baby foods—especially sweet potatoes, carrots, peas, zucchini, garden vegetables, prunes, plums, apricots, blueberries, spinach, squash, and broccoli
• Pomegranate juice
• Salsa
• Applesauce
• Ranch dressing (no MSG)
• Ketchup
• Marinara sauce
• Tomato sauce

FROZEN FOODS
• Blueberries (without added syrup or sweeteners)
• Strawberries (without added syrup or sweeteners)
• Cherries (without added syrup or sweeteners)
• Green peas, sweet
• Corn, yellow, off cob
• Edamame (soybeans in shell or shelled)
• Frozen pureed butternut squash
• Cauliflower florets
• Broccoli florets
• Onions, chopped

NUTS/OILS
• Almonds, blanched and slivered
• Walnuts
• Extra virgin olive oil
• Canola oil
• Cooking oil, spray

TEA/COCOA
• Cocoa, unsweetened
• Green and herbal teas, decaffeinated

DESSERTS
• Chocolate chips, semisweet
• Gelatin, unflavored
• Chocolate syrup
• Whipped cream, spray can
• Frozen yogurt, low-fat

DAIRY/EGGS
• Yogurt, low fat, plain
• Yogurt, low fat, Greek style
• Cheese, reduced fat, shredded cheddar
• Cheese, reduced fat shredded Mexican blend
• American cheese slices, 2% milk
• cheese, reduced fat shredded Italian blend
• Ricotta cheese, part skim
• Tofu, firm block
• Eggs (with added Omega-3)
• Parmesan cheese,
• Powdered milk, nonfat

OTHER
• Chicken broth, boxed (no MSG), ideally low-sodium
• Vegetable broth, boxed, (no MSG), ideally low-sodium
• Cinnamon
• Honey
• Pure maple syrup
• Pure vanilla extract
• Baking powder, non-aluminum
• Baking soda
• Powdered sugar
• Brown sugar
• Raw or Turbinado sugar
• Jam, no sugar added
• Lentils (dried or canned)
• Hummus
• Italian seasoning
• Taco seasoning (no MSG)
• Chili powder