Results tagged “recipe” from The Sneaky Chef

Too Good to be True Taquitos


I like to make this good-for-you version of a Mexican favorite in a few batches at a time and freeze them. When it’s time to load up the lunchboxes, I simply thaw them in the microwave!

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Makes 8 taquitos (4 servings)


4 ounces cooked chicken, turkey, or ham

2 tablespoons ground flaxseed

1⁄4 cup Green 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




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).


Brownie Cookies


Need a homemade brownie fix fast? These scrumptious cookies bake up in one-third the time it takes to bake pan brownies. And, they have all the taste of my signature Brainy Brownies, the treats that had pastry chefs scratching their heads trying to figure out how I managed to sneak spinach and blueberries into a fudgy, delicious dessert!


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Makes about 36 cookies


1 tablespoon unsalted butter

1⁄4 cup ground flaxseed

2 large eggs

1⁄2 teaspoon cinnamon

1⁄4 cup Purple Puree or baby food blueberry puree

1 box (about 19 ounces) brownie mix (ideally dark chocolate) or Make-Ahead “Instant” Brownie Mix 

Optional: 1⁄2 cup white chocolate chips


Preheat oven to 350 degrees. Line a baking sheet with parchment paper.

Melt butter in a microwave-safe glass or ceramic bowl in microwave on high for one minute (cover with wet paper towel). Set aside to cool.

In a large bowl, whisk together the flax, eggs, cinnamon, puree, and brownie mix. Add slightly cooled melted butter and chocolate chips, if using, and mix until well incorporated (batter will be fairly thick). Drop single tablespoonfuls onto the baking sheet, leaving about an inch between cookies.

Bake for 9 to 11 minutes or until golden brown. Allow to cool. Store in an airtight container or freeze in a sealed plastic bag for up to 3 months.

Stacked Blueberry Pancakes


Expecting guests for the long weekend ahead?  These protein packed sneaky Stacked Blueberry Pancakes will give them all the energy they need for the fun-filled days you’ve got planned. They may look like the pancakes your kids love -- but wait til you see what I’ve snuck in!

Stacked Blueberry Pancakes 2 small

Makes 8 to 10 large pancakes
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
1⁄2 cup fresh or frozen (not thawed) blueberries 
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.

Roasted Squash Soup


This Roasted Squash Soup is the perfect beginning to a festive holiday. It’s not only beautiful, but with the magic of a sneaky puree, your kids are getting more vegetables than they’d ever agree to eat during Thanksgiving dinner -- especially with all that other good stuff in front of them! And Sneaky Moms, as creamy as this looks, it’s fat free too!



Makes 6 to 8 servings


- 1 large butternut squash

- 1 red onion, quartered

- 4 cups vegetable broth 

- 1/4 teaspoon cinnamon

- 1 apple, peeled and quartered

- 1 cup Orange Puree

- 1/2 teaspoon salt

- 1/2 cup evaporated skim milk, optional

- Optional garnish: one-quarter cup toasted, shelled pumpkin seeds


Preheat oven to 375. 

Rinse whole squash, prick with fork (as you would a baked potato), place on a baking sheet with the onion and bake for 45 minutes.

Remove squash and onion from oven. Set the onion aside while you cut open the squash and scoop the flesh from the skin. Place the onion, squash flesh, broth, cinnamon, salt, apple, and Orange Puree in a large soup pot. Bring to a simmer and cook for 15 to 20 minutes. Use an immersion blender to puree the soup to a smooth consistency. Alternately, you can puree the soup in batches using a blender.

Stir in the evaporated milk, if using, and serve. Top with toasted pumpkin seeds, if using.



Magic Meatballs and Sauce


While you may have packed away the costumes til next year, there’s no reason Moms can’t add a little magic to dinner tonight. Our Sneaky Magic Meatballs and Sauce will do the trick. They’re loaded with whole grains and greens, but we promise, they’ll disappear right off of your children’s plates! 

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Makes about 42 small meatballs: 

- 6 to 8 tablespoons Green Puree

- 2 tablespoons tomato paste 

- 1 teaspoon salt 

- 1/4 cup wheat germ, unsweetened 

- 1 large egg, beaten 

- 1 pound lean ground beef or turkey 

- 1/2 cup extra virgin olive oil, for browning meatballs 

> In a large bowl, combine the Green Puree and tomato paste, mixing well (with the back of a fork) until the green color turns brownish. Mix in salt, wheat germ, and egg, and finally add the ground meat and mix with hands until well combined. Using damp hands, pinch off about 2 teaspoons of meat and gently shape mixture into mini meatballs. 

> Sneaky tip: Mini one- bite meatballs work better than larger ones for hiding purees. 

(Below are 2 ways to cook the meatballs, depending on how much time you have. You will definitely get out of the kitchen quicker with the oven-baked method, and the result is nearly as good as the pan frying.) 

Brown-in-pan method: 

Heat 2 tablespoons of oil in a large (10 inch or 12 inch) nonstick skillet over moderately high heat, until hot but not smoking. Add meatballs in four batches to avoid overcrowding the pan. Allow to brown on all sides for about 5 minutes, turning occasionally with the help of 2 teaspoons. Reduce heat to low and cook through for another 10 minutes. Transfer to a plate and add more oil as needed for the next batch. Serve with toothpicks as "cocktail" meatballs, dropped in almost any soup, or smothered in my Smooth Red Pasta Sauce over spaghetti. 

Oven-baked method: 

Preheat oven to 350 degrees. Brush a large cookie sheet with 2 tablespoons of oil, gently place meatballs on sheet, and bake for 10 minutes. Using a spatula to loosen, turn the meatballs over to brown on the other side, then return to oven for another 10 minutes. Serve with toothpicks as " cocktail" meatballs, dropped in almost any soup, or smothered in my Smooth Red Pasta Sauce over spaghetti.



Doctor's Choice Chili


What’s better than the aroma of a warm pot of chili on a crisp Fall day? A warm pot of chili that’s packed with protein and vegetables! We won’t spill the beans if you won’t! 



Makes 6 Servings


- One tablespoon extra virgin olive oil 

- 1 large onion, minced 

- 1 pound lean ground beef or turkey (or a combination) 

- 1 to 2 cloves garlic, minced 

- 2 tablespoons chili powder 

- 1 teaspoon ground cumin 

- One-quarter teaspoon cayenne 

- One-half cup to 1 cup White Puree (see Make-Ahead Recipe #4) 

- One-half cup Green Puree (see Make-Ahead Recipe #3) 

- 1 (6 ounce) can tomato paste 

- 1 (28 ounce) can diced tomatoes 

- 1 (15 ounce) can kidney beans, drained* 

- 1 to 2 cups vegetable broth 

- Salt and pepper to taste 

Optional garnishes: chopped green or yellow onions, low-fat sour cream, and shredded low-fat cheese 

*if your guy objects to whole, visible beans in his chili, simply substitute one cup of White Bean Puree or one-half cup of oat bran for same nutritious effect. 


> Heat oil over medium heat in a chili or soup pot. Cook the onions until they are slightly translucent, about 10 minutes, and then add ground meat, stirring to break it up, cooking about 5 minutes until meat is no longer red. Then add the garlic, chili powder, cumin, cayenne, and a few grinds of pepper. Add the White and Green Purees, tomato paste, tomatoes, 1 cup of vegetable broth, and the kidney beans, and mix well to combine the colors. Return to a boil, then reduce heat to low and simmer for 45 minutes to 1 hour, adding more vegetable broth as necessary. Season with salt, pepper, more cayenne for extra spice, and top with optional garnishes. 

Save leftovers and put a portion in a thermos or plastic container for your man’s lunch pail. 

Chili represents your three stages of matter: solid, liquid, and eventually gas. Roseanne 

Vegetarian Variation: 

> Omit the meat and add 2 more cans of pinto and/or kidney beans. 

Serve with Grilled Corn Bread from The Sneaky Chef book. 

Sneaky Tip: Yale researchers report that eating just one-half cup a day of beans can help significantly in keeping diabetes away. So sneak some White Bean Puree in chili, soup, salad or your favorite casseroles and help beat the diabetes epidemic.


After the Sugar Rush: Power Pizza


 What do kids love most on Halloween? Well, right behind chocolate and maybe costumes, it’s probably pizza! Halloween is one of the busiest nights of the year for pizza delivery. So why wait? Especially when you’ve got a sneaky way to give them the extra protein and veggies they’ll need to ward off those ghouls and goblins!


Power Pizza
Makes 1 large pizza or 4 smaller pizzas 


- 1 store bought pizza dough or 4 "Greek style" pocketless pitas (whole wheat preferred) 

- 3/4 cup Sneaky Chef Pasta Sauce (Smooth Red, Cheesy Red, or Turkey) OR 3/4 cup tomato sauce mixed with 3 tablespoons Orange Puree (see Make-Ahead Recipe #2) 

- 1 to 2 cups low-fat shredded mozzarella cheese 

- Toppings: sliced mushrooms, onions, sweet peppers, artichoke hearts, etc. 

- Preheat oven to 400 degrees and preheat a pizza stone, if using one, or spray a baking sheet with oil. 


Stretch pizza dough, or roll out with floured rolling pin on floured surface, to form a pie and transfer it to the stone or baking sheet. If using pocketless pitas, place them on the prepared baking sheet. Spread 1/2 to 1 cup of the sauce mixture across the large pizza dough (use only 1/4 cup of sauce for each pita), then top with about 1 cup of mozzarella (use about 1/2 cup of cheese per pita). Bake for 15 to 20 minutes until bubbly and lightly browned. Allow to cool a few minutes, then cut into triangles and serve.



Thank you Laura Fuentes, Chief MOM

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.
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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
momables mac n cheese 2[1].jpgCourtesy of MOMables™’ Recipe Stash

Large Make ahead recipe: yields 12 1cup servings.
• 5lb bag organic carrots, peeled and washed
• 32oz (2lb) container part skim ricotta cheese
• 12 oz sharp cheddar cheese
• 1/2 cup milk
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
• 3/4 cup steamed carrots
• 1/3 cup ricotta cheese
• 1-2 oz sharp cheddar cheese
• 2TB milk
Repeat directions.

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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,, 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


Purple Puree Recipe Update


Quick question - book 1 purple puree said to cook spinach - book 2 said to just puree - which is better? obviously faster to not cook but just noticed difference. Thanks! Andrea S.

Dear Andrea,

I updated the recipe after book 1 because the puree was being cooked in the final recipe anyway. There is no need to cook it twice. So go with book 2 : )

Enjoy in good health!


Halloween is fast approaching and I'd like to share my great Sneaky Halloween Cupcake Recipe, plus some Sneaky Tips to help families get through this nutritionally challenging holiday. 

-> Don't buy Halloween candy yet–buy it Friday or Saturday–that'll prevent eating it before the 31st. Plus, you can get it on sale! And be sure NOT to buy your kids' favorites.
-> Give kids a good dinner (high protein and fiber) before they go out trick or treating. This will keep them full and prevent overeating candy during the evening. Examples of a good dinner are whole grain pasta with turkey meatballs or meat sauce, or Speedy Stovetop Lasagna loaded with pureed veggies in the sauce.
-> If your kids want to eat candy throughout their time trick or treating, give them a lollipop to suck–this will keep their mouths happy for very few calories (it's a trick I use on myself when I take the kids out, so this mom doesn't nibble too much candy!).
–> Encourage your kids to skip or hop to their next Halloween destination instead of just walking. Not only will they burn at least twice the calories, they'll use up a lot of the excess sugar energy they're eating, and they'll have a lot more fun doing it!
Here's to the best Halloween ever!
With healthiest regards,
(In case you missed it above, here's the link again to my great Sneaky Halloween Cupcake Recipe. Enjoy in good health!)
Read More>
Enjoy in good health!

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 to sink his teeth into a great, juicy burger? Try my recipe below for delicious and nutritious Barbell Burgers, fortified with completely hidden spinach and blueberries. It's one of the most requested recipes out of my Men's Book and guys go nuts over it. It's fast, easy, and it lets you make his favorite burger both tastier and healthier–he'll not only flip for the flavor but he'll be able to enjoy them guilt free : )

And for dessert, whip up some rich n' chocolaty Brawny Brownies. They taste like just  like his favorite decadent brownie, but they've got hidden spinach, blueberries and whole grains for a nutritious punch that will leave him feeling happy and loved on his special day.

Happy Father's Day to one and all!


Recipe for Surprise Cheese Fries


 Thank you so much for the quick response! Over the weekend I went and got 2 of your books! LOVE THEM! I have discovered a whole new world. I have never cooked anything (I'm 36!) and I've made some dishes from your cook books that have even passed the taste test of my husband and my pickiest daughter who is 6. I also have 2 boys (3&4). I work full time so I appreciate the simplicity of the recipes!

Over the weekend I made the bagel pizzas ( can't recall the exact name)which called for the white and orange purees. I had my daughter helping me. Well I'll be darned if the pickiest eater wasn't eatting the sauce right from the mixing bowl! 
Thank you thank you for helping parents feel good and empowered about we are feeding our families!
Lauri W.
Hi Lauri,
I assumed that you only wanted a recipe for naked baked potato fries themselves, without any kind of sauce. But perhaps my Surprise Cheese Fries will work for you. They have a cheese sauce into which I was able to hide White Puree, which has cauliflower and zucchini.

Here's the recipe:


The Canadians call these national favorite fries with cheese sauce “Poutines,”— but I’ll bet they’re not slipping cauliflower into them north of the boarder!

Makes 4 servings
1 tablespoon olive oil
russet potatoes (about 1 pound)
1 tablespoon cornstarch
1 tablespoon cornmeal
Salt/pepper to taste
For the cheese sauce:
3 ounces American cheese
¼ cup White Puree (see Make-Ahead Recipe on Website)
Preheat the oven to 400 degrees. Rub a baking sheet with the olive oil.
Cut each potato into 8 wedges or several thin sticks and place
them in a mixing bowl. Dust with cornstarch and cornmeal, then toss to coat evenly. Spread them in a single layer on the oiled baking sheet. Spray the potatoes generously with oil. Bake for 30 minutes, use a spatula to flip them, and return them to the oven for another 10 to 15, until crispy and golden brown. Season with salt and pepper to taste.
To Make the Cheese Sauce:
Put the cheese in a microwave-safe bowl. Cover the top of the bowl with a wet paper towel and microwave on high for 30 seconds at a time until fully melted. Alternatively, you can cook mixture over a double boiler or in a metal bowl over a pot of boiling water. Stir in White Puree and serve hot. This sauce thickens as it cools, so if there is a delay in serving it, simply put it back in the microwave for another 15 to 30 seconds.

Serve fries with hot cheese sauce on the side or drizzled over the potatoes.

Goes well with Sneaky Sliders


Hi Missy,

I was at the Heathcote presentation last week.  It was great!  I
especially liked that there were so many things to sample.

I tried the blueberry muffins and liked them, but cannot find the
recipe in the book.  Where can I find the recipe for that??


PS - Made the corn tortilla chips when I got home.  They were a
complete hit!  Thanks for the great ideas!

Hi Judy,

Thanks for the nice note!  The blueberry muffins are from my 2nd
book for men here:

In the meantime, here's the recipe *you have the Flour Blend and
White Bean Puree recipes in kids' book:

Blockbuster Blueberry Muffins

These days, the average supersized muffin costs you half a day’s
calories and fat grams. The ones that taste good are no better than
cupcakes without the icing (and the ones that are whole grain and
low-fat taste just like the box they came in!). If you want the
best of both worlds—great taste and lower fat—these muffins may
become your family’s favorite morning staple. White Bean Puree
works overtime to cut the fat and provide fiber, and the oat bran
and wheat germ disappear behind the world’s healthiest berry.

Be sure to make extras and freeze them in a plastic bag.
When you’re ready to eat, simply pull one out and toast it!

Makes 6 large muffins
2 large eggs
1⁄4 cup sugar
1⁄4 cup almond or canola oil
1⁄2 cup White Bean Puree (see Make-Ahead Recipe #9)
2 teaspoons pure vanilla extract
3⁄4 cup Flour Blend (see Make-Ahead Recipe #13)
2 teaspoons baking powder
1⁄2 teaspoon cinnamon
1⁄2 cup oat bran
1⁄2 teaspoon salt
1 cup fresh or frozen (not thawed) blueberries

Preheat the oven to 375 degrees. Line a muffin tin with paper liners.
In a large bowl, whisk together the eggs and sugar until well
combined, then whisk in the oil, White Bean Puree, and vanilla. In
another bowl, whisk together the Flour Blend, baking powder,
cinnamon, oat bran, and salt. Fold the dry ingredients into the
wet, mixing until the flour is just moistened, then lightly mix in
the blueberries. Don’t overmix, or the muffins will be dense.
Fill each muffin cup to the top, spooning about 1⁄4 cup of batter
into each. Bake for 22 to 25 minutes, until the tops are golden brown.

Grilled Muffin Variation
Once cool, slice the muffins in half, butter each side very
lightly, and place buttered-side down on a hot indoor grill pan or
outdoor grill until toasted the muffin is toasted and grill marks
appear. Serve hot, with coffee.

My best,

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