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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

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

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.

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
 

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 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.

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!



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!!
 

Nothing says autumn like the abundance of fresh, crisp, juicy, colorful apples. I get giddy when I go to my neighborhood farmer's market and see the beautiful display of barrels filled with red, yellow, and green apples!

I usually end up buying bags (yes, plural) of apples and still never have enough the upcoming weeks! Between snacking throughout the day on crisp apples, making apple pies & apple puree and using in numerous recipes like pancakes. It's the most versatile, healthy, loved fall fruit at the market! And the most amazing thing about apples are they actually have such great health benefit. We all grew up with the phrase, "an apple a day keeps the doctor away" and it kinda does! Apples are a good source of fiber and loaded with protective phytonutrients.

Here's a sneak peek from my new book, THE SPEEDY SNEAKY CHEF (due out Jan 2012):

HOT APPLE PIE PARFAIT (5 minute recipe)
The aroma of apples sautéing in butter and cinnamon on an early school morning is a sure way to get things moving! This dish will lure even the grumpiest kid—or hubby—out of bed with a smile.

Makes 2 parfaits
2 teaspoons unsalted butter
1 large apple, cored, and thinly sliced, ideally unpeeled
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 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 necessary, if apple mixture gets too dry.
In parfait or serving glasses, layer granola/flax/wheat germ, yogurt, and apples as desired, and serve.

Oh remember the long lazy days of summer….seems so far away already! I miss summer’s carefree attitude, the light clothing, the active lifestyle, the ice cream, the ice cream, the ice cream!Regardless of whether we are actually away or just spending lazy days at home during the summer, we tend to loosen up the "rules" in our household. And in one respect, that's what makes summer so much fun for everyone - even if we don't go on that much desired exotic cruise! So we all sleep a little later, become a little more lazy in the mornings and definitely eat a little more!

Then summer comes screeching to a halt with September!... it's painful! School, schedules, routines, activities, games, homework, preparations - it seems to all come too fast, too much!

This year I decided to stop reinventing the wheel and to start preparing in advance for this transition phase. I still refuse to corrupt my summer's carefree style, so I will put my emphasis on regaining my routine back slowly but steadily. One of the first priorities I have is gaining ground on our nutritional habits again. While I wouldn't say we are on a family diet, I would say that we need to start eating smarter and healthier again. So a few little sneaky weight loss strategies are always useful!!

Here are a few tactics that I have implemented in my daily dinner habits:

• Set a date on the calendar at least once (or more!) a week to have sit down dinner in the dining room - this ensures the family all sit down together for a more relaxing, less hurried meal – note: kitchen counter doesn’t count like dinner around the dining table.

• Downsize plates for optical illusion - After reading studies that show that eating from smaller plates creates the illusion of eating more and being more satisfied, I was sold! So I traded my huge dinner plates that I tend to overfill and we now eat better proportioned meals on smaller (appetizer sized) plates (same goes for ice cream bowls – oops, I mean cups!)

• Stop serving “family-style” dinners - Small changes make big differences! I now “plate the food” in the kitchen and do not leave bowls/platters on table. Again, I want to be in a better position to control portion sizes and discourage dipping back into the pasta bowl for seconds and thirds! Exception: Only salads and vegetables are displayed on family table and encouraged for second servings before anything else

• Serve less starchy options - I'm making meals with more fresh vegetable options and relying less on filling, less-nutritious starchy options.

If you have any ideas for breaking the summer habits, I would love to hear from you!! 

We’re off to a good start in the new school year, and my girls are finding their way with new teachers, new (and old) friends, and challenging new classes. I’m getting back into the swing of things, leaving the carefree days of summer in my rear view mirror and gearing up for homework, after-school activities, unavoidable chaos and of course, making healthy foods that my kids will actually eat and enjoy.

Even after just a few weeks of school, though, the kids are complaining they’re bored with sandwiches in their lunch box! Back to the drawing board.... Luckily my quest for something interesting and new gave rise to a totally delicious recipe that we are all psyched about - "Veggitos"!

Made with Veggie Patch’s Veggie Dogs, they take all the goodness of a meatless hot dog and a burrito and leave all the unnecessary and unhealthy out! They are fun, easy to make, portable, and most of all, the kids love them. And yes, you are right...they are absolutely healthy with vegetarian protein, beans, whole grains, and tomato! That will be our little secret though ;-)
Just pack a couple of extras in the lunch box because your kids will be hounded to share!!


VEGGITOS
Makes 6 servings
6 Veggie Patch Veggie Dogs
1/4 cup tomato paste
1⁄2 cup canned low-fat refried beans
1 to 2 teaspoons chili powder
6 (10- to 12-inch) flour tortillas, ideally whole wheat
3/4 cup low-fat shredded cheddar cheese, divided

Cook Veggie Dogs according to package directions. Set aside.
In a mixing bowl, combine the tomato paste, refried beans, and chili powder. Place tortillas between moist paper towels and microwave on high for 30 seconds to soften. Spoon 2 to 3 tablespoons of the bean mixture onto the bottom half of each tortilla. Top with the Veggie Dog and 2 tablespoons of cheese. Fold the end of the tortilla closest to you over the filling ingredients and then tuck the right end in and roll up. One end of the burrito is left open and unfolded. Repeat with the remaining burritos.
Wrap in wax or parchment paper, microwave on high for one minute, and serve immediately, or refrigerate for up to 2 days. Simply reheat for 30 seconds in the microwave when you’re ready to serve.

Safety note: This recipe is not advised for kids under 3, as hot dogs can pose a choking hazard. 

With the beginning of August comes the first thoughts of back-to-school, so I can't help but start to stock my freezer with ready-to-go meals that I can pull out in a pinch. Those first few weeks are always more hectic than I anticipate, and having some frozen meals at the ready never fails to take the pressure off when we're still organizing our daily routines. 

So while I'm making a dish now, I simply double the recipe and freeze half. I still have time during our relaxed summer schedule to make the special meals my kids appreciate so much, and when I trot them out during the beginning of the school year, they feel extra special. 

One of our favorites is my No-Harm Chick’n Parm recipe made with Veggie Patch Chick'n Cutlets. This meatless version has whole grains, nuts, protein, and vegetables. It's  essentially a large, thin meatless chicken nugget covered in sauce and cheese, which together provide ample opportunity to sneak in vegetables, none of which is visible to the eye or detectable by the taste buds. This recipe converts a decadent dish into a nutritional superstar and a favorite for the kid in all of us!

So make a little extra now, freeze it well wrapped, and your family's transition back to the school day schedule will be a breeze. 

You can also find a host of other good back to school ideas in a great article here, and another very interesting artcile on the evolution of school menus here.

Enjoy in good health, 

Missy

NO HARM CHICK’N PARM RECIPE

Makes 4 servings 

(double proportions to freeze half)

4 Veggie Patch Chick'n Cutlets

Olive oil for pan frying
1 1/2 cups grated mozzarella
1/2 cup store-bought tomato sauce (or Easy Homemade Pasta Sauce)
1/2 cup Orange Puree
1/2 cup grated Parmesan

Preheat oven to 375 degrees.

Heat 2 tablespoons oil in a large non-stick skillet over moderately high heat until hot but not smoking. Add two Cutlets 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. Place pan-fried Veggie Patch Chick'n Cutlet pieces on a large baking sheet, sprayed with cooking oil.

Mix the store bought tomato sauce with the Orange Puree.

Top each Veggie Patch Chick'n Cutlet with about 1/4 cup of tomato sauce/ Orange Puree mixture and cover sauce with mozzarella and a sprinkling of Parmesan. Bake 15 to 20 minutes or until cheese is lightly browned and bubbly.

Serve with whole wheat spaghetti and tomato sauce.

(NOTE: Be sure to wrap well for freezing)  

The summer is officially here, and with it comes all the fun little extras like barbeques, outdoor pools (if you have access to them) plus plenty of extra heat this week! 

With the temperatures as high as they are this week, there's no better way to keep the heat out of the kitchen, and therefore out of the house, than by cooking on the outdoor grill.

My family has been LOVINGVeggie Patch Ultimate Meatless Burgers, Veggie Dogs and Chick’n Cutlets for the past several days, deliciously slathered with my sneaky sauces, including a delicious mayo improvement I make by adding one part of my simple White Bean Puree to one part light mayonnaise, and my eat-it-with-a-spoon Orange Puree to the ketchup. It all takes only a few cool minutes to prepare.

Our family is not the only one enjoying–our neighbors have also been cooking on their grills, and we’re all sharing with each other. It’s really been taking the pressure, and the heat, out of the kitchen activities for all of us.

So grab the grillers and get together with some neighbors for a cool, fun time at the grill!

Enjoy in good health,

Missy

During the weekend I read this article that put a huge smile to my face - "Food companies take veggie cue from sneaky trend" by the Associated Press. Definitely worth reading as it introduces food labels in the market that have adopted the Sneaky Chef philosophy and are placing veggies in well-known packaged recipes.

Who would have thought that Kraft would put cauliflower in their infamous mac-and-cheese?! And it seems Chef Boyardee and Ragu have been hiding nutrients and vitamins for years!

Hopefully, this is a trend that is just starting. I would love to see more manufacturing companies looking out for the nutritional value of our kids! Have you seen any other companies following the trend? Let me know if I missed any!

With healthiest regards,

Missy

My good friends are coming for a Fourth of July blowout in just three days – so I'm in planning menu mode. This year I decided to do things a little differently and make crab cakes (recipe below) for my friends since they're trying not to eat red meat or chicken these days.

I thought back to my crab cake recipe I developed for my Mens' Book, and I was excited to replace high fat mayo with my simple puree of white beans. I also snuck in some amazingly healthy wheat germ instead of empty white bread crumbs – my hubby Rick loves these, and the best part is, no matter what time of year you make them, you'll feel like you're on vacation!

Just pick up a can of lump crab at the market (or even cheaper at Costco) and some canned white beans – I'll probably pick up some nitrate-free* organic hot dogs for the kids in case they're not feeling adventurous. 

I'm also making my sneaky cole slaw and potato salad (recipes below) using that same White Bean Puree to replace the mayo. Since I have to break out the new bathing suit, I will not be missing the extra fat in these salads!

*why nitrate-free? Although not proven, nitrates are being studied as possible carcinogens – why take the chance when really delicious nitrate-free versions are available these days? If you do serve regular hot dogs with nitrates, have a vitamin-C rich food or drink with them to mitigate the harmful effects (such as orange or tomato slices).

Here's to a delicious, fun and healthy Fourth,
Missy

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
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.

SIDE OF SLAW

Makes 6 servings
6 tablespoons White Bean Puree 
6 tablespoons light mayonnaise
1 teaspoon celery seed
1⁄4 cup oat bran
1 tablespoon sugar
Salt and freshly ground pepper, to taste
1 (16-ounce) bag pre-washed cole slaw mix
Optional extra boost: 2 tablespoons toasted slivered almonds; 2 green onions, chopped

In a large serving bowl, whisk together the White Bean Puree, mayonnaise, celery seed, oat bran, sugar, and salt and freshly ground pepper. Add the cole slaw mix and toss well. Garnish with the slivered almonds and green onions, if using. Serve chilled.

Sneaky Tip:
Green onions, also called scallions, have significant prostate cancer–fighting properties. In one study, men who ate as little as one-tenth of an ounce of green onions per day experienced a 70 percent reduction in the risk of developing prostate cancer.

PACKED POTATO SALAD

This is a classic potato salad, perfect for everyone who doesn’t like fancier versions. The herbs add great flavor, but feel free to omit them if seeing green will make anyone in your family see red! If you decide to limit yourself to the healthiest of all the optional extra boosts, go for the green onions.

Makes 4 servings
2 pounds small Yukon gold or small white potatoes
1⁄2 cup White Bean Puree
1⁄4 cup light mayonnaise
2 tablespoons freshly squeezed lemon juice
2 teaspoons Dijon mustard
1 teaspoon fresh tarragon and/or fresh dill (optional)
Salt and freshly ground pepper, to taste
Optional extra boost: 1⁄2 cup chopped celery and/or red or green onions 

Peel the potatoes if you don’t want to see the skins in the potato salad, then place them in a large pot of cold, salted water. Bring the water to a boil, lower the heat, and simmer, covered, for 20 to 25 minutes, until the potatoes are just tender. Drain the potatoes in a colander and let cool.

In a bowl large enough to hold the potatoes, whisk together the White Bean Puree, mayonnaise, lemon juice, mustard, fresh herbs, salt and pepper, and celery and/or onions, if using.

When the potatoes are cool enough to handle, quarter them and add them to the bowl, stirring gently until all the potatoes are coated with the mayonnaise mixture. Serve immediately or refrigerate for up to 3 days.

It’s that time of year again, when all the kids are finishing up school, the summer is heating up, and the fun begins! So we thought we would throw a party for the kids to kick off the summer and say goodbye to another school year. But we didn’t want to throw a typical, boring pizza party–we thought we’d kick it up a notch with a spread that the kids, and the parents, would really enjoy, while being healthy, too!

The party was all about letting the kids have fun (while saving time for the adults). We started everything off with my kids’ favorite Veggie Patch Mini Corn Dogs. I paired them with sneaky dipping sauces including ranch dressing with hidden plain Greek yogurt (mix up to half Greek yogurt into your ranch dressing to cut calories and increase the calcium & protein) and ketchup with up to 50% hidden orange puree.

The result? Everyone devoured the corn dogs so fast I had to break out the back ups! Fortunately, I also had a stock of Veggie Patch Broccoli Bites with Cheese on hand in the freezer. I warmed them up and had just enough to satisfy everyone. Everything was a hit with both kids and adults.

For dessert we kept it simple with lemon and watermelon ice pops. They were as easy as pureeing some watermelon, squeezing a few lemons with a hint of orange juice, and pouring the fruit into layers in disposable paper cups with a coffee stirrer. Then freeze and voila! A zesty and healthy treat to finish the party with.

Try these delicious, simple and healthy treats for a fun change from the typical pizza party!

Enjoy in good health,

Missy

One of the best things we can do for the man in our lives this Father's Day is to cook him up one of his favorite meals. And what man doesn't love breakfast in bed?!

Stacked Pancakes is one of the most requested recipes out of my Men's Book and guys go nuts over them. It's fast, easy, and it lets you make his favorite breakfast both tastier and healthier–he'll not only flip for the flavor but he'll be able to enjoy them
guilt free : )

These pancakes have more nutrition than a boring bowl of oatmeal, but they have the look and taste of a white flour pancake (and yet there is absolutely no flour in them!) and enough protein and whole grains to keep your man energized all morning long.

Plus, make an extra batch for future mornings when you want a great grab-n-go breakfast during the week. Just place the extra cooked pancakes in a plastic bag and freeze them for months, then simply toast them in the morning. He'll love them as a handheld breakfast in the car on the way to work, and remember his sweet Father's Day breakfast for many more mornings to come.

Happy Father's Day to one and all!

Missy

STACKED PANCAKES RECIPE:

4 egg whites
1⁄2 cup part-skim or fat-free ricotta cheese
1 teaspoon pure vanilla extract
1 teaspoon baking powder
1⁄4 teaspoon salt
1⁄2 cup oat bran
1⁄4 cup Ground Almonds
1⁄4 cup semisweet chocolate chips or 1⁄2 cup fresh or frozen (not thawed) blueberries
(optional)
Maple syrup, warmed, for serving

In a large bowl, whisk together the egg whites, ricotta, and vanilla. In another large bowl, whisk together the baking powder, salt, oat bran, and ground almonds. Stir the wet ingredients into the dry until just blended. Batter should be fairly thick and slightly lumpy. But if the batter is too thick, add a touch of milk. Add the chocolate chips or blueberries, if using, and mix lightly.

Butter or spray a 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 medium-size ladles of batter onto the skillet in batches, making sure there are some chocolate chips or blueberries 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 maple syrup.

Cinnamon apple pancake variation

Follow the instructions for Stacked Pancakes, adding 1⁄2 teaspoon of cinnamon and substituting a peeled, chopped apple for the chocolate chips or blueberries. For smoother texture, grate the apple before adding it to the batter. Serve with a dusting of cinnamon sugar.

Michelle Obama and Ag Secretary Tom Vilsack just unveiled a brilliant revision to the long standing US food pyramid. 

As expected, it emphasizes veggies, but surprisingly, and happily, it opens up the protein category beyond just meat and beans, calling it simply "protein," and has also expanded the milk portion to include all dairy products. This is exactly how I teach my kids to eat, and how I design my Sneaky Chef recipes as well.

Their practical and easy to use revision can be seen here, along with a good article by the Huffington Post on the topic.

Everyone will now be able to easily visualize ideal food proportions without having to consult a full color wall chart at every meal. Michelle Obama put it best when she said, "As long as our plates are half full of fruits and vegetables, and paired with lean proteins, whole grains and low-fat dairy, we're golden." 

Even nutrition watchdogs likes The Center for Science in the Public Interest are saying that it's a huge improvement, and so easy to understand that everyone will be able to remember what their own plate should look like.

Mrs. Obama got started on this revision as part of her Let's Move! campaign, aimed to solve the epidemic of childhood obesity within a generation.

I look forward to recommending this greatly simplified and practical tool to all of my readers. 

This Memorial Day, toss some of these outrageously delicious Sneaky Chef Veggie Dog Kebabs on the grill alongside juicy Veggie Patch Ultimate Meatless Burgers and watch your friends and family literally line up for more!

I love the warmth and ritual of tea... I start each morning with a cup to ease into the day. And when the girls come home from school, we often have our own tea party complete with Sneaky Chef brownies to catch up on the day and take the edge off an afternoon slump. A cup after dinners curbs my craving for something sweet & sugary.

That's why I'm so excited to have found the Tuffy Tea Steeper. It simplifies making an individual cup of tea. I just place the tea steeper in a cup, spoon in some special tealeaves, pour in water and let it steep. No brown, messy tea bags. No stale tea taste. The Tuffy Tea Steeper is collapsible, making it ideal for travel, and it’s made of food grade silicone so it’s dishwasher safe (music to my ears).

The Tea Spots’ assortment of these three loose-leaf tea blends is my favorite. From the minute I open a can and take an aroma therapeutic whiff, I’m already benefitting from calming effects. They’re so fresh and fragrant!

My day starts with Boulder Blues, a blend of Japanese green tea with an infusion of wild strawberries and rhubarb. (I serve it chilled in summer garnished with a few strawberries.) When I stop and take a moment during stressful days, I brew myself a cup of Meditative Mind, a medley of Chinese white tea, rosebuds and jasmine pearls that soothes and calms. I like a cup of Red Rocks with red rooibos, vanilla & almonds after dinner. Since it’s caffeine-free it won’t keep me up at night, and even my girls can enjoy a cup. Try it with a little milk.

This collection of teas will get you through the day and will suit you and everyone else to a tea!

I'm excited to share this find with you! Be sure to follow me on OpenSky to get the inside scoop this Friday!

With healthiest regards,

Missy