The Sneaky Chef

Satellite Media Tour Today

2010-08-19T16:59:50Z

I'll be in New York all day today doing a "Satellite Media TV Tour " where I'll be demonstrating my newest back-to-school recipes on morning shows across the nation.

I'll be using Uncle Ben's whole grain white rice as the featured ingredient. It's an amazing new product that will become every mom's secret weapon in the kitchen!  It's the first and only whole grain rice that looks and tastes like white rice.

This is truly the ultimate sneaky product and, as you can imagine, my dream come true. It even has twice the amount of fiber of brown rice!   Kids will never know they're eating something healthy.

I can't tell you how good I feel about this product.   See you on your local morning show!  

Enjoy in good health,

Missy

Gravy & Fries

2010-08-11T18:48:13Z

Hi Missy!!!

I have been using the sneaky chef for a few months and I LOVE the speedy stovetop lasanga!My mother bought this book for me because I am a HEALTH NUT!!!(I am only 12!) but one thing I was wondering was in your recipe "Suprise Cheese Fries" you said it was called "poutine" in canada but that isn't poutine...poutine is cheese curd or mozza cheese with gravy and fries...way too fattening I was wondering..is there anyway too make it more healthy???? compliments to the sneaky chef!!!!!! –Lauren

Dear Lauren,

I am also a health nut as you may have guessed already! And I'm thrilled you love my Speedy Stovetop Lasagne–it's one of my favorite recipes. Fast, delicious, only one pan to wash!

I've learned about my Poutine typo from other Canadians like you--whoops! It sounds like we could make real nutrition gains with poutine by using Sneaky Chef baked fries and Sneaky Chef gravy instead. I've pasted the recipes below.

Enjoy in good health!

Missy

Crispy No-Fry Fries
Nutrition Highlights: Vegetables and whole grains
Rich in vitamins B complex and C, folate, antioxidants, and fiber

The humble russet potato surprised the health community and took top honors recently with one of the highest disease-fighting antioxidant ratings of all vegetables. That’s not to say we should all run out to eat french fries, which are full of saturated fat. This low-fat version uses a touch of heart-healthy olive oil and a dusting of cornmeal to help mimic the texture of the deep-fried variety that is so often lacking in oven-baked fries. It also adds a bit of extra fiber and whole grain nutrition. Egg whites cut down on the need for a lot of oil and also help the potatoes achieve a nice golden crust.
If you want to scrub and cut the potatoes earlier in the day or even the day before, simply place the wedges in a bowl of water and refrigerate until ready to cook, and then pat dry before proceeding.
Sneaky tip: Serve these fries in an ice cream parfait (or regular) glass lined with parchment paper sticking out of the top.

Makes 4 servings
2 russet potatoes
1 large egg white
1 tablespoon extra-virgin olive oil
1/2 teaspoon salt
1 tablespoon cornmeal

Preheat oven to 400 degrees.
Cut each potato into 8 wedges or several thin sticks. Toss potatoes in a mixing bowl with the egg white, olive oil, and salt, coating evenly. Then dust with cornmeal and spread the potatoes in a single layer on a baking sheet sprayed with oil.
Bake 50 to 60 minutes or until golden brown.
Goes well with Hi-Fi Fish Sticks, page __, Crunchy Chicken Tenders, page __ or Bonus Burgers, page __

Cheese fry variation:
Same method as No-Fry Fries above, but sprinkle with 1 to 2 tablespoons of grated Parmesan cheese at the same time you dust with the cornmeal.

SNEAKY GRAVY
IMHO – blog version of “in my humble opinion” -- there’s nothing sexy about gravy. In fact, it’s my least favorite part of Thanksgiving dinner since it traditionally needs to be made at the last minute from pan drippings as guests are just arriving at your door. You can cheat a little and make this gravy with a good quality packaged chicken broth, or do it the traditional way from the turkey itself. Either way, the Lentil Puree adds a depth of hearty flavor as well as a great dose of fiber that will help rid the body of all that unhealthy fat that’s just accepted as an unavoidable part of this holiday meal

Makes about 3 cups gravy
2 tablespoons butter or pan drippings (from chicken or turkey)
1 ½ tablespoons whole wheat flour
2 cups chicken broth
1 ½ teaspoons Worcester sauce (or “Gravy Master”)
½ cup Lentil Puree (see Make-Ahead Recipe #_, page _)
Salt and pepper to taste
Optional Extra Boost: ½ onion, minced or pureed

Heat the butter or pan drippings over medium heat in a sauté pan. Add the onions (if using) and cook until they are lightly browned, about 10 minutes. Whisk in the flour, then the broth, Worcester sauce (or Gravy Master) and Lentil Puree. Cook for about 5 minutes until thickened. Add a touch of milk, if you desire lighter colored gravy. Season with salt and pepper to taste.

Make-Ahead Recipe #5: Lentil Puree
2/3 cup lentils* (about 4 ounces), rinsed
2 cups water plus 2 tablespoons water
*Green Lentils have the most fiber, but you can use any color lentil for this recipe - green, brown, orange, black; also feel free to substitute canned lentils and skip the cooking step – go right to pureeing.

Combine the lentils and the water in a saucepan over medium-high heat. Bring to a simmer, cover, and simmer for 35 to 40 minutes, or until lentils are tender. Drain any excess liquid and fill the bowl of your food processor with the lentils and 1 tablespoon of water. Puree on high until as smooth as possible, adding the other tablespoon of water if needed. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth-out the puree.
This recipe makes about 1 ½ cups of puree; double it if you want to store more. It will keep in the refrigerator up to 3 days, or you can freeze 1⁄4-cup portions in sealed plastic bags or small plastic containers.

Lentil Puree is used in the following recipes:
Mexican Cheeseburger
Sneaky Sliders
Sneaky Gravy

Big News about Calcium

2010-08-06T21:13:17Z

I've just seen the shocking new study linking calcium supplement to heart attacks. The study Shows Patients Taking Pills to Boost Calcium Levels Face 31 Percent Increase in Heart Attacks.

My kids and I have been taking calcium supplements for years. Not any more. Foods naturally rich in calcium are far better – they raise the blood level of calcium slower than supplements, avoiding the artery-clogging mechanism described in the study. There are many excellent whole foods that are rich in calcium: figs, for example, have as much calcium as skim milk!

And check out these other great whole food sources: Sardines and salmon (canned, with bones) are rich in calcium, as are sesame seeds (think tahini in hummus), almonds, kale, yogurt, and cheddar cheese.

Eating the whole food has always been my philosophy, and this new study bears this out again. See below for a list of calcium-rich foods to eat instead of taking supplements. I agree with the article that more study is definitely needed, but now it looks like it's better to get calcium through food, which doesn't seem to cause this type of heart problem.

Another mitigating factor is that taking vitamin D along with calcium helps to reduce the risk.

Here's a list of whole foods that contain lots of calcium:

Top 5 Non-Dairy Foods High in Calcium

1. Figs (four pieces contain 506 milligrams of calcium)

2. Sardines with bones (3 ounces contain 324 milligrams)

3. Soybeans (1 cup contains 261 milligrams)

4. Salmon with bones (3 ounces contain 181 milligrams)

5. Sesame Seeds (1 tablespoon contains 80 milligrams)

Top 3 Foods with Calcium (by Category)

Nuts

1. Sesame Seeds

2. Almonds

3. Walnuts

Fish/Shellfish

1. Sardines (with bones)

2. Salmon (with bones)

3. Oysters

Vegetables

1. Soybeans

2. Broccoli

3. Chick Peas

Fruits

1. Figs

2. Apricots

3. Oranges

Reprinting of Original Make-Ahead Recipes

2010-08-06T17:25:04Z

Hi Missy,

I was woundering if there was a second book that only contained the new recipes verse the one with all the beging repeated chapters. Thanks! Michelle S.

Dear Michelle,

If I'm understanding your question correctly, you'd like to know why each one of my four books has to start with the make-ahead recipes. The reason is that first time readers need to know how to create the make-aheads when they're called for later in the book--for some readers, book 2, 3 or 4 is their first purchase.

You'll find over 200 new recipes in books 2,3 and 4. Plus, I've published dozens of additional recipes on my website, both on the Free Recipe pages, as well as in the Ask The Sneaky Chef forum.

Enjoy in good health!

Missy

Marathon Bon Bons

2010-07-20T00:10:31Z

Dear Missy,

I love the Sneaky "Bonbons" in The Sneaky Chef to the Rescue. The perfect blend of carbs and protein from the whole grains, antioxident-rich sweet potato, and peanut butter, along with the indulgent chocolate, make these the perfect post-run snack, better than any energy bar! I will keep a stash of these in the freezer as I train for the marathon. –Cathy R.

Dear Cathy,

You are an athlete after my own heart! I also love these (seemingly) decadent treats as they are packed with solid nutrition--perfect for after a workout.

Which marathon are you training for? When is it? I'm jealous!

Looking forward to hearing from you,

Missy

Chocolate, Banana & Strawberry "Ice Creams!"

2010-07-19T17:23:05Z

The weather is finally back to normal summer temperatures, having backed down from triple digits last week. Everyone is able to resume normal outdoor summer activities and the fun foods that go with them!

In celebration, I thought I'd share with you some of my coolest summer recipe ideas, and one of the most requested: Breakfast "Ice Creams." They're a cool way to start the day and kids absolutely love the chocolate, banana and strawberry flavors. You'll love them because they're healthy. And they're delicious served anytime during the day!

Breakfast Ice Creams

Nutrition Highlights: Fruit, calcium, and probiotics

The name alone makes kids giggle and school mornings go a bit smoother. Your kids will think you’re the best when you call them into the kitchen for their morning “ ice cream” ! These two-minute recipes are fun enough to entice even the grumpiest kids. This is the only way I got my youngest daughter, Samantha, to eat anything in the morning all during her first year of kindergarten.

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:

Each variation below serves 2 children

Really Easy Strawberry Breakfast Ice Cream

Rich in vitamins C and K, potassium, folate, calcium, fiber, and protein

1 1/2 cups frozen strawberries, without syrup or added sweeteners

1/2 cup milk

1 tablespoon honey or sugar

Extra Sneaky Strawberry Breakfast Ice Cream

Rich in vitamins C and K, potassium, folate, calcium, fiber and protein.

1/4 ripe avocado

1/2 cup frozen strawberries, without syrup or added sweeteners

2 tablespoons plain yogurt

1 tablespoon honey or sugar

Banana Breakfast Ice Cream

Rich in vitamins B6, C, potassium, fiber, calcium, and protein

1 frozen banana, cut in pieces (about 1 cup)

2 tablespoons plain yogurt

1 tablespoon honey or sugar

Chocolate Banana Breakfast Ice Cream

Rich in vitamins B6, C, potassium, fiber, calcium, protein, and antioxidants

1 frozen banana, cut in pieces (about 1 cup)

2 tablespoons plain yogurt

1 tablespoon honey or sugar

1/2 teaspoon unsweetened cocoa powder

Note: If you prefer to use sweetened yogurt (the vanilla flavored yogurt works well with all of the above), you probably won’t need the extra sugar or honey.

For each of the above Breakfast Ice Creams, put all ingredients in food processor and puree on high — hold on tight, the first few seconds are a bit rough until the mixture smoothes out. Each makes about 1 1/2 cups of ice cream.

Another sneaky hint: Make popsicles out of these ice creams by pouring them into ice pop molds and freezing the night before. It’s double the fun to eat it this way in the morning!

Great Egg Salad Sandwich Recipe

2010-07-13T17:41:36Z

Dear Missy,

What creative way can you get my children to eat egg salad? Thanks!

Dear Christy,

Here's my recipe for egg salad from my Men's Book. If you're making it for your children, just reduce the mustard by about 2/3 or eliminate it altogether. The result will be some of the best egg salad they've ever tasted, fortified with a substantial amount of tofu and white beans to boot!

Enjoy in good health!

Missy

Egg-Me-On Salad Sandwich

If your guy likes thick, old-fashioned egg salad sandwiches, he’ll love this recipe. He won’t notice the missing egg yolks or the hidden, cholesterol-cutting tofu and White Bean Puree, both of which increase the volume of the salad while reducing the fat. For kids, just reduce the mustard by 2/3 or eliminate altogether.

Makes 2 sandwiches

4 large eggs

1 cup (1⁄2 of a 14-ounce block) firm tofu

2 tablespoons light mayonnaise

2 teaspoons mustard

2 tablespoons White Bean Puree (see Make-Ahead Recipe #9)

Salt and freshly ground pepper, to taste

4 slices whole grain bread

Optional extra boost: chopped celery and pickles; lettuce leaves

Place the eggs in a small pot and cover with cold water. Bring the water to a boil over high heat; cover, reduce heat to low, and simmer for 10 minutes. Use a slotted spoon to remove the eggs from the simmering water and place them in a bowl of cold water to cool.

Place the tofu in the simmering water for 2 minutes. Whisk the mayonnaise, mustard, and White Bean Puree in a bowl. Drain the tofu, chop it into small pieces, and add it to the mayonnaise mixture.

Once eggs are cool enough to handle, crack and peel them. Cut the eggs in half lengthwise, remove 2 yolks, and set them aside for another use. Chop the whites and the remaining yolks into small pieces. Add them to the tofu mixture and stir together all ingredients, including any optional extras, until well combined. Season with salt and pepper, and serve on whole grain bread with any optional ingredients.

July 4th Bonus Burgers!

2010-06-30T15:25:22Z

This July 4th weekend, give your family all the delicious fun foods they’re expecting while still ensuring that they get all the nutrition they need. I’ve got a fantastic recipe I’ve named “Bonus Burgers” that’s a guaranteed hit!

This version of the traditional hamburger has been deliciously "sweetened up" with completely hidden pureed blueberries and spinach, plus whole grains. The blueberries add a mild sweetness that everyone loves, plus loads of nutrition your family needs.

Plus, if you’re adding the optional chickpeas, you’ll boost the fiber and vitamin content, so as you sit back and watch everyone devour these burgers, you’ll know that you’ve made this Fourth of July the most delicious and nutritionally fun holiday weekend ever! Click Here for the Free Recipe.

Enjoy in good health,

Missy

BONUS BURGERS

Makes 8 to 10 burgers

1 large egg
1/4 cup Purple Puree (see Make Ahead Recipe #1)
3 tablespoons ketchup
1 teaspoon salt
1/4 cup fresh whole wheat bread crumbs
1 pound lean ground beef
8 to 10 American cheese slices (optional)
8 to 10 hamburger buns or English muffins (preferably whole grain)
Pickle slices and ketchup to garnish
Optional extra boost: 2 teaspoons Chickpea Puree (See Make-Ahead Recipe Below)

In a large bowl, mix egg, Purple Puree, ketchup, salt, and bread crumbs. Then add the ground beef, mixing with hands until well combined. If too sticky, add a few more bread crumbs.

Using damp hands, shape mixture into 8 to 10 patties that are fairly thin. At this point, the burgers may be prepared a day ahead and kept covered in the refrigerator. If you are not freezing for future use, proceed to next steps.

Spray a large skillet or grill pan with nonstick cooking spray and set over moderately high heat until hot but not smoking. Cook the burgers for 3 minutes on each side then flip and add cheese (optional) to melt over patties for another 3 minutes.

Serve on fresh, soft burger buns or English muffins with ketchup and pickles.

Make-Ahead Recipe #8: Chickpea Puree

1 (15-ounce) can chickpeas* (garbanzo beans)
2 to 3 tablespoons water
*If you prefer to use whole beans, soak overnight and cook as directed

Rinse and drain the chickpeas 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 chickpeas are visible.

This recipe makes about 1 cup of puree; double it if you want to store another cup. It will keep in the refrigerator for up to 3 days, or you can freeze 1⁄4-cup portions in sealed plastic bags or small plastic containers.

Light Chocolate Chip Cookies

2010-06-29T18:07:47Z

Hey Missy,

I have your cookbook and LOVE it. As I am trying to count my calories, I was jut wondering how many calories are in a serving of your Unbelievable Chocolate Chip Cookies.

Thanks,

Jody

Dear Jody,

I'm so glad you love my book(s)! Here's the nutritional info on Unbelievable Chocolate Chip Cookies, plus I'm including the recipe and nutritional info for my Light Chocolate Chip Cookies from my third book, Sneaky Chef to the Rescue. That book has lots of light recipes in it, in addition to recipes for food allergies and holidays : )

Enjoy in good health!

Missy

LIGHT CHOCOLATE CHIP COOKIES

I was very pleased with the way these lower fat chocolate chip cookies turned out. While I wasn’t able to reduce the sugar content (which was already low in the original recipe), I did manage to successfully replace half the butter with more White Bean Puree. Another good trick here is to use mini chocolate chips so you get more chips per cookie for less calories. Making these cookies smaller let’s kids have two for the price of one.

Makes 72 cookies – one serving equals 2 cookies

1 cup Flour Blend (see Make-Ahead Recipe #13)

½ teaspoon each baking soda and salt

¼ cup oat bran

4 tablespoons unsalted butter

¼ cup brown sugar, packed

¼ cup sugar

2 egg yolks

2 teaspoons pure vanilla extract

½ cup White Bean Puree (see Make-Ahead Recipe #9)

½ cup plain yogurt

½ cup semi-sweet chocolate chips (ideally “mini” chocolate chips)

Preheat oven to 350 degrees. Remove butter from refrigerator to let soften.

In a large bowl, whisk together Flour Blend, baking soda, salt, and oat bran. Set aside.

In the bowl of an electric mixer, beat butter and both sugars until creamy. Beat in egg yolks, vanilla, White Bean Puree, and yogurt. Add dry ingredients and mix on low speed. Stir in chocolate chips. Make small cookies by dropping rounded teaspoonfuls, spaced about an inch apart, onto nonstick or parchment- lined baking sheets. Spray tops of cookies lightly with oil and flatten with the back of a spatula.

Bake for 14 to 16 minutes or until golden brown. Let cool on a metal rack.

Store cookies in airtight container at room temperature.

Sneaky tip: double or triple this recipe and save some of the batter rolled in plastic wrap in the freezer for homemade “slice and bake” cookies anytime.

UNBELIEVABLE CHOCOLATE CHIP COOKIES

Per Serving (1 cookie, 21g): Calories 46; Total Fat 2.6g; Fiber 0.5g; Total Carbohydrates 5.6g; Sugars 3.0g; Protein 0.8g; Sodium 37mg; Cholesterol 9mg. 11% less calories, 10% less fat, 11% less carbs, 55% more fiber, 48% more potassium, 20% less sodium, 26% more protein, and 25% less sugars than traditional recipe.

LIGHT CHOCOLATE CHIP COOKIES

Per Serving (1 Cookie, 14g): Calories 44; Total Fat 1.9g; Fiber 0.6g; Total Carbohydrates 6.4g; Sugars 3.3g; Protein 1.1g; Sodium 39mg; Cholesterol 10mg; Calcium 10mg. 33% less calories, 49% less fat, 62% more potassium, 47% more fiber, 29% more protein, and 37% less sugar than traditional recipe.

Father's Day Pancake Recipe

2010-06-17T17:25:24Z

This Father’s Day, make him feel special right from the start with a decadent treat he’s guaranteed to love. Deliver breakfast in bed this Sunday with a stack of hot fresh pancakes and warm strawberry syrup. These pancakes have the look and taste of a white flour pancake, yet there is absolutely no flour in them! You’ll be nourishing him with hearty fare, packed with enough protein and whole grains to keep him feeling good all morning long. And when dad’s happy, everyone’s happy!

Keep this recipe for regular weekdays when your mornings are rushed (and whose aren’t?!). You can make the batter the night before, then serve freshly made pancakes any day of the week; or place the cooked pancakes in a plastic bag and freeze them for up to three months, then simply toast them in the morning. These pancakes also hold up well as a “grab and go” handheld breakfast in the car on the way to work. You can find the Free Recipe right below this post.

Make the man you love feel special this Father’s Day!

With healthiest regards,

Missy

Sneaky Chef Father's Day Pancakes with Warm Strawberry Syrup

Makes about 6 servings

1⁄2 cup low-fat cottage cheese
1⁄2 cup low-fat milk
1 teaspoon pure vanilla extract
1 large egg
1⁄2 cup rolled oats
1⁄4 teaspoon salt
1 teaspoon baking powder
1⁄2 cup Flour Blend (equal parts all-purpose flour, whole wheat flour and wheat germ)
2 to 4 tablespoons semi-sweet chocolate chips, optional

In the container of a blender, combine all ingredients except Flour Blend and chocolate chips and blend until smooth. Add Flour Blend and pulse a few times until the dry ingredients are fully incorporated. Add the chocolate chips and mix lightly with a spoon (do not blend the chips if you want them to remain whole).

Spray non-stick cooking oil on a griddle or large skillet over medium heat. Test the pan by tossing in a few drops of water; it will sizzle when it’s hot enough. The skillet will grow hotter over time, so turn down the heat if the pan starts to smoke.

Drop small ladles (about 1 tablespoon) of batter onto the skillet in batches, making sure there are some chocolate chips in each pancake. When bubbles begin to set around the edges and the skillet-side of each pancake is golden (peek underneath), gently flip them over. Continue to cook 2 to 3 minutes or until the pancake is fully set.

Serve stacked high, drizzled with a little warm Strawberry Syrup (see recipe below) or dusted with powdered sugar.

Strawberry Syrup:

Strawberries (fresh or frozen) combined with an equal part pure maple syrup. Pulse in blender. Warm, and serve.

Sneaky Time-Saving Tip!

Put all ingredients (except the sprinkles) in the blender the night before and refrigerate overnight.

Asparagus Puree can Work

2010-06-11T19:07:22Z

Dear Missy,

Greetings! I noticed in your first book that you decided not to use asparagus in the purees because the flavor was too hard to hide... I recently became inundated with asparagus, so I made a huge batch of green puree with broccoli, asparagus, and spinach. I used a full cup of puree in the 'Speedy Stovetop Lasagna' and there was not a hint of asparagus in the final product. Yay! Just wanted to let you know that it can work!

Thanks! Stephanie

Dear Stephanie,

Thanks so much for sharing this great puree experience! I can't wait to give it a whirl myself!

Enjoy more sneaky cooking, and congrats for your asparagus puree.

With healthiest regards,

Missy

Inspiring Day at CHONY

2010-06-10T17:52:41Z

   Earlier this week I spent a truly remarkable day at the Children's Hospital of New York–Presbyterian (CHONY). I've been trying to find a way to write about it all week.

  I was invited to spend a couple of hours at the integrative therapies program for children with cancer, in order to teach kids about good nutrition. But as often happens with kids, it was the teacher who became the student. I learned more about hope and love, and real joy, on that one day, than I have in my whole life.  

There was one six year old boy in particular, Justin (in photo above), who was so happy the whole time, and who was totally eager to dive into everything that was going on around him. The hardship that he was going through was plain to see on his physical body, but this did not dampen his enthusiasm one bit. His spirit was magnificently contagious and everyone was touched by him. I completely fell in love.

  I felt compelled to share his joy and carefully picked him up over my head. He loved it. But not as much as I did. This child reminded me how to fully live in each moment, and why it's so important to love freely and completely in every moment that we have.   

I will never forget this day at CHONY, and I dedicate this blog to my wonderful friend Justin.

Missy

Fortified French Toast & Popeye's Eggs

2010-06-03T15:46:00Z

Dear Missy,

how do you get eggs to appeal to kids so they will like them.I would like to do eggs (scrambled, sunny side up) and french toast for breakfast, egg salad for lunch... Thanks! Christy

Dear Christy,

Here's my recipe for Fortified French Toast, French Toast Dip Sticks and Popeye's Eggs. That should get you off to a great start!

Enjoy in good health,

Missy

Fortified French Toast

Nutrition Highlights: Whole grains, protein, and vegetables

Rich in vitamins B, C, A, and K, potassium, fiber and calcium

I often make this batter the night before and leave it covered in the refrigerator for quicker french toast in the morning. The pureed sweet potatoes and carrots in the batter lend a hint of sweetness to the already delicious batter, and the optional crunchy topping is not only a great decoy technique, it adds whole grain health. If you don’t have time for the topping, a light dusting of powdered sugar also does the trick.

Makes 4 slices French toast

2 large eggs

1/2 cup milk

1/4 cup Orange Puree (see Make-Ahead Recipe #2 on Free Recipe Page this website)

1 tablespoon pure maple syrup or honey

1 teaspoon cinnamon

1 teaspoon pure vanilla extract

4 slices bread (preferably whole wheat)

Butter for pan frying

Powdered sugar for dusting

In a large shallow baking dish, whisk together the eggs, milk, Orange Puree, maple syrup (or honey), cinnamon, and vanilla. Dip bread until soaked through, then flip and soak other side. Cook on a moderately hot, well-greased skillet or frying pan, turning to brown each side. Dust lightly with powdered sugar.

French Toast Dip Sticks

Following recipe above, cut the pieces of french toast into kid-friendly finger-sized sticks so that they can dip them into maple syrup or Homemade Berry Syrup (see recipe, pg.(book only)).

Crunchy French Toast Variation

1 cup whole grain cereal flakes (like Wheaties or Total)

1/4 c wheat germ, unsweetened

Using a rolling pin, gently crush cereal (in a sealed plastic bag) to coarse crushed flakes. Alternatively, you can quickly pulse the cereal in a food processor. Pour crushed cereal on a plate, and add the wheat germ. Mix well. Dip each side of the soaked bread from the above recipe in the topping. Proceed to pan fry in butter as instructed above.

Popeye’s Eggs

Nutrition Highlights: Protein, vegetables, whole grains, and calcium

Rich in vitamins A and K, folate, iron, tryptophan, selenium, and calcium

Here’s a wacky recipe that goes really well with a breakfast reading of Dr. Seuss’ Green Eggs and Ham. It’s also a fun way to celebrate St. Patrick’s Day or Earth Day. It’s hard to believe, but the spinach juice leaves no discernable taste, only a terrific green color. This dish will either be a big hit with the kids or get you laughed out of the kitchen. You can also use the tortilla and cheese to hide the green eggs inside a breakfast wrap. The ham is strictly optional.

Makes 2 small servings

Butter for pan

2 large eggs

1/4 cup Spinach Juice (see Make Ahead Recipe #5 below)

2 soft flour tortillas (preferably whole wheat)

2 slices American cheese (optional)

Salt

Melt butter in a small nonstick skillet over medium heat. Crack the eggs into a mixing bowl and whisk in the Spinach Juice until well incorporated. Add the beaten egg mixture to the skillet, allow to set briefly, and then, using a rubber spatula, lift edges of eggs as they cook, letting uncooked part run underneath until omelet is completely set.

Place half of the omelet in each tortilla, season with salt, and top each with a slice of cheese and roll up. The cheese will melt under the hot eggs.

If you prefer to serve these as scrambled eggs, simply pour the egg mixture into the hot skillet and stir frequently until they are cooked through.

Sneaky tip: Smell eggs after cracking to be sure there is no off odor.

Make-Ahead Recipe #5: Green Juice

3 cups raw baby spinach leaves (or 2 cups frozen chopped spinach, or frozen chopped collard greens)

1 cup water

If using raw spinach, thoroughly wash it, even if package says “ prewashed.” Bring spinach or collards and water to boil in a medium pot. Turn heat to low and allow to simmer for 10 minutes. Pour into a fine mesh strainer over a container or bowl, pressing the green “pulp” with the back of a spoon until all the liquid is released.

Store in refrigerator up to 3 days, or freeze 1/4 cup portions in sealed plastic bags or small plastic containers. This makes about 1 cup of Green juice. Double the recipe if you want to store another cup of juice.

Green Juice is used in the following recipes:

Quick Fixes for Store-Bought Chocolate Pudding

Earth Day Milk Shake

Chocolate Shake

Popeye’s Eggs

Green Icing

Nutritional Information for Green Juice:

Green Juice is an extremely nutrient dense food. One tablespoon of it is comparable to eating about 1/4 cup of spinach leaves. It has been boiled for safety, and it possesses the motherlode of nutrients like iron, calcium and enzymes for digestion, as well as chlorophyll and carotenes for disease-fighting power.

Double Purees

2010-05-31T17:40:02Z

Hi Missy,

I have been using your cookbooks off and on for a month now and am loving the results. I have been able to get everyone to eat beans and zucchini. Things they would never eat before.

I have even been sneaking in additional purees into the foods that they are eating. Into mac and cheese I put about an 1/8 cup of either chickpea or white bean puree. They all love it and don't know it's there. In your chili recipe i put double the beans and the oats. No one was the wiser and they ate all of it.

Thank you very much for allowing me to better the health of my family without them knowing. – Angela

Dear Angela,

Letters like yours make me all the more passionate and committed to getting Sneaky Chef fare on every table in America! I love how you're adding even more "sneaky" to my recipes.

Be sure to check out my website, TheSneakyChef.com, to read what I've been up to lately. And keep up the good work! Your family is lucky to have you!

Keep up the great work : )

With healthiest regards,

Missy

Strawberry Cupcakes with Mott's Medleys

2010-05-20T10:39:58Z

My new favorite “sneaky” treat – all-new Mott’s Medleys Juice. The juice comes in three flavors – Apple, Grape and Tropical and sneaks two servings of fruit and veggies into every eight ounce glass. Plus, Mott’s Medleys works well as a substitute in many of my recipes like my Sweet Strawberry Cupcakes. And it’s the perfect way to cool down after a Sneaky Fitness workout. You can find all-new Mott’s Medleys at your local grocery store or click Here to find it in a store near you.

Ingredients:

· 3 eggs

· ¾ cup Strawberry Puree (see recipe below)

· 1 cup Mott’s Medleys Apple Flavor

· ½ cup oat bran

· 1 box yellow cake mix

· Pink sprinkles and pink vanilla frosting, optional

Directions:

Preheat oven to 350 degrees and line muffin tin with pink paper muffin cups.

In the bowl of an electric mixer, place all ingredients, except sprinkles, if using. Blend at low speed for 30 seconds, then increase to medium speed for another 2 minutes. Using a spoon, mix 2 tablespoons of pink sprinkles into the batter. Pour batter into muffin tins. Bake for 19 to 21 minutes (until a toothpick inserted in the center comes out clean). Remove and cool before frosting with strawberry or vanilla frosting with pink sprinkles.

Strawberry Puree

21⁄2 cups fresh or frozen strawberries,* no syrup or sugar added

1⁄2 teaspoon lemon juice

1 to 2 tablespoons water

*Try to use organic strawberries, since they rank high on the “dirty dozen” list of produce most contaminated with pesticide residues.

Makes about 1 cup

Combine the strawberries, lemon juice, and 1 tablespoon of water in the bowl of a food processor and puree on high until as smooth as possible. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth out the puree.

Strawberry Puree will keep in the refrigerator up to 3 days, or you can freeze 1⁄4-cup portions in sealed plastic bags or small plastic containers.