Make a few batches and store extra cookies in plastic bags in your freezer. They defrost quickly on the counter or in the car on the way to school (but they’re great frozen, too!).

• 1 large egg


• 6 tablespoons walnut, almond, or canola oil


• 6 tablespoons brown sugar


• 1 teaspoon pure vanilla extract


• 3⁄4 cup Purple Puree (see Make-Ahead, below)


• 11⁄4 cup Flour Blend (see Make-Ahead Recipe, below)


• 1⁄2 teaspoon baking soda


• 1⁄2 teaspoon salt


• 1⁄4 cup unsweetened cocoa powder


• 2 tablespoons Ground Walnuts


• 1 teaspoon cinnamon


• Powdered sugar, for dusting

Preheat the oven to 350 degrees. Line a baking sheet with parchment paper (or spray with oil).

In a large bowl, whisk together the egg, oil, brown sugar, vanilla, and Purple Puree. In another large bowl, whisk together the Flour Blend, baking soda, salt, cocoa powder, ground walnuts, and cinnamon. Add the dry ingredients to the wet and mix just enough to moisten the dry ingredients. Drop large tablespoonfuls of batter onto the baking sheets, leaving about an inch between each cookie. Flatten the cookies with the back of a fork. Bake 12 to 14 minutes, until lightly browned around the edges.

Remove from the pan and let cool on a rack. Dust with a little powdered sugar and serve!

• 1 cup all-purpose, unbleached white flour


• 1 cup whole wheat flour


• 1 cup wheat germ, unsweetened

This blend can be stored in a sealed, labeled plastic bag or container in the refrigerator for up to 3 months.

• 3 cups raw baby spinach leaves


• 11⁄2 cups fresh or frozen blueberries, no syrup or sugar added


• 1⁄2 teaspoon lemon juice


• 1 to 2 tablespoons water

Thoroughly wash the spinach, even if the package says “prewashed.” If using frozen blueberries, quickly rinse them under cold water to thaw a little, and then drain.

Fill the bowl of your food processor with the spinach, blueberries, lemon juice, and 1 tablespoon of water; 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.

This recipe makes about 1 cup of puree; double it if you want to store another cup. 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.

Makes 4 to 6 servings

• 2 pounds Yukon gold or russet potatoes (about 4 medium-sized potatoes), peeled and quartered


• 2 to 3 heads garlic


• 1⁄2 cup White Puree (see Make-Ahead Recipe #4)


• 1⁄2 cup low-fat plain yogurt


• 2 tablespoons extra-virgin olive oil


• 1⁄2 teaspoon salt


• Freshly ground pepper, to taste


• Optional extra boost: 3 tablespoons chopped chives

1. Preheat the oven to 350 degrees.


2. Place the potatoes in a large pot of cold, salted water and bring to a boil. Lower the heat, cover, and simmer for 25 to 35 minutes, until the potatoes are completely tender.


3. Meanwhile, wrap the garlic heads in foil and roast them in the oven for 30 minutes. Remove the garlic from the oven and squeeze the garlic flesh out of the skins.


4. Drain the potatoes into a colander, then return them to the pot. Add the roasted garlic flesh, the White Puree, and the yogurt, olive oil, salt, and pepper. Mash with a potato masher until well combined. Add a bit more yogurt if needed. Garnish with the chives, if using. Serve immediately, or keep the mashed potatoes hot on the stovetop in a metal bowl set over simmering water.

Make-Ahead Recipe #4: White Puree

• 2 cups cauliflower florets (about 1⁄2 a small head)


• 2 small to medium zucchini, peeled and coarsely chopped


• 1 teaspoon fresh lemon juice


• 1 to 2 tablespoons water, if necessary

Makes about 2 cups of puree

Pour about 2 inches of water into a pot with a tight-fitting lid. Put a vegetable steamer basket into the pot, add the cauliflower, and steam for 10 to 12 minutes or until very tender. Drain. Alternatively, place the cauliflower in a microwave-safe bowl, cover the cauliflower with water, and microwave on high for 8 to 10 minutes or until very tender. Drain.

While cauliflower steams, pulse the raw peeled zucchini with the lemon juice (no water at this point) in your food processor. Once the cauliflower is cooked and tender, working in batches if necessary, add 1 tablespoon of water and some of the cauliflower to the food processor with the pulsed zucchini. Puree on high until smooth. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth out the puree, but the less water, the better.

This recipe makes about 2 cups of puree; double it if you want to store another 2 cups. 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.

Makes 4 servings

• 2 pounds small Yukon gold or small white potatoes


• 1⁄2 cup White Bean Puree (see Make-Ahead Recipe below)


• 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

1. 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.


2. 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.


3. 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.

Make-Ahead Recipe #9: White Bean Puree

• 1 (15-ounce) can white beans* (Great Northern, navy, butter, or cannellini)


• 1 to 2 tablespoons water

*If you are starting with dry beans, soak 1 cup for an hour, then cook according to instructions.

Makes about 1 cup of puree

Rinse and drain the beans and put them into the bowl of your food processor. Add 1 tablespoon of the water, then pulse several times to puree, stopping occasionally to scrape the contents to the bottom. The goal is a smooth, but not wet, puree, about the consistency of peanut butter. If necessary, use a little more water, one teaspoonful at a time, to smooth-out the puree until there are no flecks of whole beans 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.

• 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, below)


• 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.

White Bean Puree Make-Ahead Recipe

• 1 (15-ounce) can white beans* (Great Northern, navy, butter, or cannellini)


• 1 to 2 tablespoons water

*If you are starting with dry beans, soak 1 cup for an hour, then cook according to instructions.

Makes about 1 cup of puree

Rinse and drain the beans and put them into the bowl of your food processor. Add 1 tablespoon of the water, then pulse several times to puree, stopping occasionally to scrape the contents to the bottom. The goal is a smooth, but not wet, puree, about the consistency of peanut butter. If necessary, use a little more water, one teaspoonful at a time, to smooth-out the puree until there are no flecks of whole beans 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.

Makes 5 burgers

• 2 egg whites


• 3 tablespoons freshly squeezed lemon juice (1 lemon)


• 1⁄4 cup Orange Puree (see Make-Ahead Recipe #2 below)


• 1⁄2 cup plus 3 tablespoons oat bran


• 1 teaspoon Old Bay seasoning


• 1 teaspoon chopped fresh dill, or 1⁄2 teaspoon dried


• Freshly ground pepper, to taste


• 12 ounces fresh wild salmon filets, flaked (or 12 ounces canned salmon, drained and flaked)


• 4 hamburger buns or English muffins, preferably whole grain

Preheat an outdoor grill to medium, or heat an indoor grill pan to medium and spray with oil.

In a large bowl, whisk the egg whites with the lemon juice, Orange Puree, oat bran, Old Bay, fresh dill, and pepper. Add the flaked salmon, mixing with your hands until well combined. If it’s too wet, add a bit more oat bran.

Using damp hands, shape mixture into 5 patties. At this point, the burgers may be prepared a day ahead and kept covered in the refrigerator, or frozen. If you are not freezing for future use, proceed to next steps.

Spray both sides of the salmon burgers with oil and place them on the prepared grill. Cook for 4 to 5 minutes on each side, or until cooked through.

Serve on whole grain buns slathered with Perfect Pesto or No Doc Guac.

Make-Ahead Recipe #2: Orange Puree

• 1 medium sweet potato or yam, peeled and coarsely chopped


• 3 medium to large carrots, peeled and sliced into thick chunks


• 2 to 3 tablespoons water

Makes about 2 cups of puree

In a medium-sized pot, cover the sweet potatoes and carrots with cold water and boil for about 20 minutes, until carrots are very tender. If the carrots aren’t thoroughly cooked, they’ll leave telltale little nuggets of vegetables in recipes, which will reveal their presence to your man—a gigantic no-no for the Sneaky Chef.

Drain the sweet potatoes and carrots and put them in the food processor with two tablespoons of water. Puree on high until smooth; no pieces of carrots or potatoes should remain. Stop

occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth out the puree, but the less water, the better.

This recipe makes about 2 cups of puree; double it if you want to store another 2 cups. 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.

• 1 tablespoon light mayonnaise


• 1 egg white


• 1⁄4 cup White Bean Puree (see Make-Ahead Recipe below)


• 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.

• 4 egg whites


• 1 teaspoon pure vanilla extract


• 1⁄4 teaspoon salt


• 1⁄2 cup Orange Puree (see Make-Ahead Recipe #2)


• 2 teaspoons maple syrup, plus additional for serving


• 2 large bananas, mashed with the back of a fork (about 1⁄2 cup)


• 2 tablespoons Ground Walnuts


• 3⁄4 cup Flour Blend (see Make-Ahead Recipe #13)


• 2 teaspoons baking powder


• 1⁄2 teaspoon cinnamon


• Milk, as needed

In a large mixing bowl, whisk together the egg whites, vanilla, salt, Orange Puree, maple syrup, mashed bananas, and ground walnuts. In a large bowl, whisk together the Flour Blend, baking powder, and cinnamon. Add the wet ingredients to the dry, stirring until just blended. Batter should be fairly thick and slightly lumpy. But if too thick, add a touch of milk.

Spoon 1⁄3 to 1⁄2 cup batter onto the center of the prepared waffle iron (the amount of batter needed will vary according to the size and type of the waffle iron you’re using). Close the top and cook until the waffle is lightly browned, crisp, and lifts easily off the grids, about 5 minutes. Repeat with the remaining batter, spraying the waffle iron with more oil if needed.

Serve immediately as the waffles come off the iron, or keep them warm on a plate, covered with aluminum foil. Serve drizzled with maple syrup.

To make your morning breakfast quicker, you can make the batter for any of the sneaky pancake and waffle recipes the night before and leave it covered in the refrigerator overnight.

• 2⁄3 cup rolled oats


• 2⁄3 cup Flour Blend (see Make-Ahead Recipe, below)


• 2 tablespoons packed brown sugar (half the sugar of traditional crisp)


• 1⁄3 cup Ground Walnuts


• 1⁄2 teaspoon cinnamon


• 1⁄4 teaspoon salt


• 3 tablespoons cold unsalted butter, cut into bits


• 1 tablespoon walnut or almond oil

In a medium-size bowl, whisk together the oats, Flour Blend, brown sugar, ground walnuts, cinnamon, and salt. Using your fingertips, work the butter and oil into the dry mixture evenly, forming little pea-sized clumps. Refrigerate for use within a day, or proceed to make one of the fruit crisps on the following pages.

Flour Blend

Makes 3 cups of flour blend

• 1 cup all-purpose, unbleached white flour


• 1 cup whole wheat flour


• 1 cup wheat germ, unsweetened

Combine the flours and wheat germ in a large bowl. This blend can be stored in a sealed, labeled plastic bag or container in the refrigerator for up to 3 months.

• 2 cups frozen blueberries or mixed berries, no sugar or syrup added


• 2 teaspoons freshly squeezed lemon juice


• 2 teaspoons sugar


• 1⁄2 teaspoon cinnamon


• 2 cups Feel-Good Fruit Crisp Topping


• Low-fat vanilla ice cream or frozen yogurt, for serving (optional)

Preheat the oven to 375 degrees. Spray 4 individual ramekins with oil, or for one large crisp, spray the bottom and sides of a 9-inch square baking dish.

Place the berries in a colander and rinse them under cold water to thaw slightly. Drain. Place the berries, lemon juice, sugar, and cinnamon in a medium-size bowl and mix well. Spoon the fruit mixture evenly into the prepared ramekins, sprinkle about 1⁄2 cup of the crisp topping over the fruit in each ramekin, and place the ramekins on a baking sheet. If using a 9-inch baking dish, pour in the fruit mixture and sprinkle on the topping. Bake for 30 to 35 minutes, or until the top is golden brown.

Serve warm, with a small scoop of low-fat vanilla ice cream or frozen yogurt, if desired.

Makes 2 servings (12 two-bite pieces)

4 slices whole grain bread (cinnamon raisin bread works well)

1⁄4 cup (1⁄8 of a 14-ounce block) firm tofu, mashed well or pureed in a food processor

1⁄4 cup part-skim or fat-free ricotta cheese

4 egg whites

1⁄2 teaspoon cinnamon

1⁄4 teaspoon salt

1 teaspoon pure vanilla extract

1 tablespoon canola oil

Cinnamon sugar, for dusting

Use a rolling pin to roll out each slice of bread on a cutting board until flattened. In a small bowl, mix the tofu with the ricotta cheese. Spread about 2 tablespoons of the tofu-ricotta mixture on each flattened slice of bread, keeping about 1⁄4 inch away from the edges. Roll up each slice of bread, pressing to seal the edges, and cut each roll into 3 horizontal pieces.

In a large shallow baking dish, whisk together the egg whites, cinnamon, salt, and vanilla. Dip each piece in the egg mixture until saturated on all sides, then cook in a well-greased skillet over moderate heat, turning to brown each side. Remove from heat and lightly dust each piece with cinnamon sugar before serving.

Makes 1 large pizza or 4 smaller pizzas

Ingredients:

1 bag store-bought pizza dough

3/4 cup store-bought pesto sauce

1/4 cup Green Puree (see Make-Ahead Recipe #3)

1 cup shredded low-fat mozzarella cheese

Optional extra boost: sliced tomatoes, leftover pieces of roasted chicken, artichoke hearts.

Preheat the oven to 400 degrees. If you are using a pizza stone, preheat it as well, or spray a baking sheet with oil.

Stretch the pizza dough to form desired shape, or use a floured rolling pin to roll out the dough to a 1⁄2-inch thickness on a floured surface. Transfer the dough to the prepared pizza stone or baking sheet.

Combine the pesto sauce with the Green Puree. Mix well. Spread the sauce mixture across the prepared pizza dough, then add optional toppings, if using, and cover with the mozzarella. Bake for 15 to 20 minutes, until cheese melts. Allow to cool a few minutes, then cut into triangles and serve.

Grilled Pizza Variation

Preheat an outdoor grill to medium-high. Spray or brush the pizza dough with olive oil. Place the dough on the grill, close the lid, and grill for about 2 minutes. Flip the dough, spray or brush with oil on the other side, and grill for another 2 minutes. Reduce heat to medium-low and spread on the pesto sauce, optional toppings (if using), and cheese. Cook for another 2 to 3 minutes, until the cheese melts.

Pesto Pita Pizza Variation

Follow instructions for Pizza Pesto, but use 4 “Greek style” pocketless pitas (whole wheat preferred) instead of the store-bought pizza dough. Cover each pita with 1⁄4 cup of the sauce mixture and 1⁄2 cup of mozzarella cheese.

To make pitas on the grill, follow instructions for the Grilled Pizza Variation.

Make-Ahead Recipe #3: Green Puree

2 cups raw baby spinach leaves

2 cups broccoli florets, fresh or frozen

1 cup sweet green peas, frozen

2 to 3 tablespoons water

Makes about 2 cups of puree

If using raw spinach, thoroughly wash it, even if the package says “prewashed.”

To prepare on the stovetop, pour about 2 inches of water into a pot with a tight-fitting lid. Put a vegetable steamer basket into the pot, add the spinach and broccoli, and steam for about 10 minutes, until very tender. Add the frozen peas to the basket for the last 2 minutes of steaming. Drain.

To prepare in the microwave, place the broccoli and spinach in a microwave-safe bowl, cover with water, and microwave on high for 8 to 10 minutes, until very tender. Add peas for last 2 minutes of cooking. Drain.

Place the vegetables in the bowl of your food processor along with 2 tablespoons of water. 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.

This recipe makes about 2 cups of puree; double it if you want to store another 2 cups. 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.

Each variation below makes 1 tall smoothie

• 1 green tea bag


• 1⁄4 ripe avocado


• 1⁄4 cup plus 2 tablespoons pomegranate juice


• 1⁄2 cup frozen blueberries (no syrup or sugar added)


• 1 tablespoon honey or maple syrup


• 4 to 6 ice cubes

Steep the tea bag in 1⁄2 cup boiling water for 2 minutes (no longer or it will taste bitter). Allow the tea to cool.

In the container of a blender, combine 1⁄2 cup of tea with the avocado, pomegranate juice, blueberries, honey, and ice cubes and pulse until smooth. Serve in a tall glass with a straw.

• 1 green tea bag


• 1⁄4 ripe avocado


• 1⁄4 cup plus 2 tablespoons pomegranate juice


• 1⁄2 cup frozen cherries (no syrup or sugar added)


• 1 tablespoon honey or maple syrup


• 4 to 6 ice cubes

Steep the tea bag in 1⁄2 cup boiling water for 2 minutes (no longer or it will taste bitter). Allow the tea to cool.

In the container of a blender, combine the tea with the avocado, pomegranate juice, cherries, honey, and ice cubes and pulse until smooth. Serve in a tall glass with a straw.

• 1 green tea bag


• 1 large frozen banana (see Make-Ahead Recipe #11)


• 1⁄4 ripe avocado


• 1⁄4 cup plus 2 tablespoons pomegranate juice


• 1⁄2 cup frozen strawberries (no syrup or sugar added)


• 1 tablespoon honey or maple syrup


• 4 to 6 ice cubes

Steep the tea bag in 1⁄2 cup boiling water for 2 minutes (no longer or the tea will taste bitter). Allow to cool.

In the container of a blender, combine the tea with the banana, avocado, pomegranate juice, strawberries, honey, and ice cubes and pulse until smooth. Serve in a tall glass with a straw.

For maximum authenticity, serve in an ovenproof crock topped with a whole grain crouton and bubbly low-fat Swiss cheese. Pair with a side salad for a super-satisfying meal.

• 1 tablespoon butter


• 2 tablespoons extra-virgin olive oil


• 3 large sweet onions (such as Vidalia), sliced thin (about 6 cups)


• 1⁄2 teaspoon salt


• 2 bay leaves


• Freshly ground pepper, to taste


• 1 cup pomegranate juice


• 3 cups low-sodium beef* broth


• 1 cup Orange Puree (see Make-Ahead Recipe, below)


• Salt, to taste


• 4 slices whole grain bread, cut into a circle


• 4 slices low-fat Swiss cheese

*Use vegetable broth to make vegetarian

In a large soup pot over moderate heat, melt the butter with oil. Add the onions, salt, bay leaves, and a few grinds of pepper. Cook, stirring often, for about 20 minutes. Add the pomegranate juice and continue cooking onions for another 5 minutes. Add the beef (or vegetable) broth and the Orange Puree and bring to a boil. Reduce the heat to low and simmer, partially covered, for another 20 minutes. Discard the bay leaves. Ladle the soup into 4 soup bowls or ovenproof crocks. Season with salt and additional freshly ground pepper.

To serve authentic French onion soup, gratiné style, place a small round piece of whole grain toast on top of each soup-filled crock. Lay a slice of cheese over top of the entire ovenproof crock and broil on high for 1 to 2 minutes, until cheese is melted and bubbly.

To avoid scalding your hands when blending hot liquids, let the liquid cool for

a few minutes, then fill the blender no more than halfway and cover the closed top with a kitchen towel. Pulse a few times before setting the blender to run on high speed.

Orange Puree Make-Ahead Recipe:

• 1 medium sweet potato or yam, peeled and coarsely chopped


• 3 medium to large carrots, peeled and sliced into thick chunks


• 2 to 3 tablespoons water
  
  

Makes about 2 cups of puree

In a medium-sized pot, cover the sweet potatoes and carrots with cold water and boil for about 20 minutes, until carrots are very tender. If the carrots aren’t thoroughly cooked, they’ll leave telltale little nuggets of vegetables in recipes, which will reveal their presence to your man—a gigantic no-no for the Sneaky Chef.

Drain the sweet potatoes and carrots and put them in the food processor with two tablespoons of water. Puree on high until smooth; no pieces of carrots or potatoes should remain. Stop

occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth out the puree, but the less water, the better.

This recipe makes about 2 cups of puree; double it if you want to store another 2 cups. 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.

• 1 cup Basic Marinade for Chicken (recipe below)


• 4 boneless, skinless chicken breasts, pounded thin (about 11⁄2 pounds)


• 11⁄2 cups store-bought tomato sauce


• 1⁄2 cup Orange Puree (see Make-Ahead Recipe, below)


• 1⁄4 cup grated Parmesan cheese


• 1⁄2 cup grated part-skim mozzarella cheese


• Salt and freshly ground pepper, to taste

Put the marinade into a gallon-size zip-top plastic bag, add the chicken, zip tight, and shake. Let the chicken marinate in the refrigerator for at least 1 hour and as long as 24 hours, shaking the bag occasionally.

Preheat an outdoor grill to medium-high, or heat an indoor grill pan to medium-high and spray with oil.

Remove the chicken from the marinade, discard the liquid, and grill the chicken for 3 to 4 minutes per side or until no longer pink inside. Meanwhile, in a medium-size bowl, mix the tomato sauce with the Orange or White Puree.

Preheat the broiler to high. Spread 3⁄4 cup of sauce on the bottom of a 13 x 9-inch glass or ceramic baking dish. Lay 2 of the grilled cutlets on top of the sauce, sprinkle with half the grated Parmesan, and then layer the remaining 2 grilled cutlets on top of the Parmesan. Top the chicken with the remaining sauce and sprinkle with the mozzarella and the remaining Parmesan. Broil, uncovered, for 2 to 3 minutes, or until cheese is lightly browned and bubbly.

• 1 tablespoon extra-virgin olive oil


• 1 medium-size onion, chopped (about 1 cup)


• 2 to 3 garlic cloves, chopped


• 1⁄2 cup Orange Puree (see Make-Ahead Recipe, below)


• 3 tablespoons tomato paste


• 1 (8-ounce) bottle clam juice


• 1 (28-ounce) can diced tomatoes


• 2 (61⁄2-ounce) cans chopped clams, drained


• 1 (3- to 4-ounce) can skinless and boneless sardines, packed in water, drained


• Salt and freshly ground pepper, to taste


• 1⁄4 to 1⁄2 teaspoon dried red pepper flakes, to taste


• 1 pound linguine, ideally whole wheat, freshly cooked

Heat the oil over medium heat in a deep skillet or earthenware pot. Add the onion and cook until they are slightly translucent, about 5 minutes. Add the garlic, Orange Puree, tomato paste, clam juice, diced tomatoes, and clams. Stir to combine well. Add the sardines, breaking them up with the spoon, slightly mashing into the pot so there are no remaining pieces visible. Bring to a boil, then reduce the heat to medium-low and simmer for 10 to 15 minutes or until the sauce has thickened. Season with salt, freshly ground pepper, and red pepper flakes, to taste.

Add the linguine to the sauce and toss to coat. Transfer to a large serving bowl and serve.

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

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

Green Puree Make-Ahead Recipe

1 cup sweet green peas, frozen

2 cups raw baby spinach leaves (or 1 cup frozen chopped spinach, or frozen chopped collard greens)

2 cups broccoli florets, fresh or frozen

2 to 3 tablespoons water

If using raw spinach, thoroughly wash it, even if the package says “prewashed.” Using a vegetable steamer, steam broccoli in 2 inches of water in a tightly covered pot for about 10 minutes until very tender. Add the frozen peas and raw or frozen spinach (or collards) to the steamer basket for the last five minutes of steaming.

Alternatively, place broccoli, spinach (or collards) in a microwave-safe bowl, cover with water, and microwave on high for 8 to 10 minutes until very tender.

Once cooked, drain the broccoli, spinach, and peas and place them in the bowl of your food processor along with 2 tablespoons of water. Puree on high until as smooth as possible. Stop occasionally and push contents from the top to the bottom. If necessary, add the third tablespoon of water to make a smoother puree.

Makes about 2 cups of puree. Double this recipe if you want to store an extra cup. Store in refrigerator up to 3 days, or freeze 1/4> cup portions in sealed plastic bags or small plastic containers.

• 1⁄4 cup White Bean Puree (see Make-Ahead Recipe below)


• 1⁄4 cup oat bran, plus additional as needed


• 2 teaspoons Worcestershire sauce


• 1⁄2 teaspoon salt


• Freshly ground pepper, to taste


• 1 pound ground turkey (ideally white meat, or a mix of light and dark meat)


• 4 hamburger buns or English muffins, preferably whole grain


• Optional extra boost: lettuce, tomato slices, or grilled onions and mushrooms

Preheat an outdoor grill to medium-high, or heat an indoor grill pan to medium-high and spray with oil.

In a large bowl, mix the White Bean Puree, oat bran, Worcestershire sauce, salt, and pepper. Add the ground turkey, mixing it with your hands until well combined. If it is too sticky, add a bit more oat bran.

Using damp hands, shape the mixture into 41⁄4-pound patties. At this point, the burgers may be prepared a day ahead and kept covered in the refrigerator or frozen. If you are not freezing for future use, proceed to the next steps.

Spray both sides of the burgers with oil and place them on the prepared grill. Cook for 5 to 7 minutes on each side or until cooked through and no longer pink inside. Serve on whole wheat buns.

White Bean Puree Make-Ahead Recipe:

• 1 (15-ounce) can white beans* (Great Northern, navy, butter, or cannellini)


• 1 to 2 tablespoons water

*If you are starting with dry beans, soak 1 cup for an hour, then cook according to instructions.

Makes about 1 cup of puree

Rinse and drain the beans and put them into the bowl of your food processor. Add 1 tablespoon of the water, then pulse several times to puree, stopping occasionally to scrape the contents to the bottom. The goal is a smooth, but not wet, puree, about the consistency of peanut butter. If necessary, use a little more water, one teaspoonful at a time, to smooth-out the puree until there are no flecks of whole beans 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.

Whisk the egg whites in a medium-size bowl. Mix in the White Puree, onion, corn, condensed milk, and salt. Mix in the cornmeal, flour, jalapeño peppers, and freshly ground pepper.

Coat a large skillet with cooking spray. Heat the skillet over medium-high heat, then add 1 teaspoon of the olive oil. Turn the heat down to medium if the oil starts to smoke.

Drop four single tablespoonfuls of batter onto the hot skillet, gently flattening each with a spatula. Cook until browned on one side, about 4 minutes. Turn the fritters over with a spatula and cook the other sides until golden brown, another 2 to 3 minutes. Repeat with the next batch of 4 fritters, adding more oil to the pan as needed. Place the cooked fritters on a plate lined with paper towels to blot away excess oil.

White Puree Make-Ahead Recipe:

• 2 cups cauliflower florets (about 1⁄2 a small head)


• 2 small to medium zucchini, peeled and coarsely chopped


• 1 teaspoon fresh lemon juice


• 1 to 2 tablespoons water, if necessary

Makes about 2 cups of puree

Pour about 2 inches of water into a pot with a tight-fitting lid. Put a vegetable steamer basket into the pot, add the cauliflower, and steam for 10 to 12 minutes or until very tender. Drain. Alternatively, place the cauliflower in a microwave-safe bowl, cover the cauliflower with water, and microwave on high for 8 to 10 minutes or until very tender. Drain.

While cauliflower steams, pulse the raw peeled zucchini with the lemon juice (no water at this point) in your food processor. Once the cauliflower is cooked and tender, working in batches if necessary, add 1 tablespoon of water and some of the cauliflower to the food processor with the pulsed zucchini. Puree on high until smooth. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth out the puree, but the less water, the better.

This recipe makes about 2 cups of puree; double it if you want to store another 2 cups. 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.

Heat the oil in a deep saucepan over medium heat. Add the onions and garlic and cook, stirring occasionally, until the onions are slightly translucent but not brown. Mix in the tomatoes, tomato paste, basil, oregano, red pepper flakes, Orange Puree, and White Puree, and bring to a boil. Lower the heat and simmer 15 to 20 minutes, until the sauce thickens. Transfer the sauce to a blender in batches, filling it no more than halfway at a time. Puree, pulsing a few times before turning the blender on high, or insert a handheld blender directly into the pot. Stir in the salt and several grinds of pepper. Use immediately, or cover and store in the refrigerator for up to 1 week, or freeze for up to 6 months.

Orange Puree Make-Ahead Recipe:

• 1 medium sweet potato or yam, peeled and coarsely chopped


• 3 medium to large carrots, peeled and sliced into thick chunks


• 2 to 3 tablespoons water

Makes about 2 cups of puree

In a medium-sized pot, cover the sweet potatoes and carrots with cold water and boil for about 20 minutes, until carrots are very tender. If the carrots aren’t thoroughly cooked, they’ll leave telltale little nuggets of vegetables in recipes, which will reveal their presence to your man—a gigantic no-no for the Sneaky Chef.

Drain the sweet potatoes and carrots and put them in the food processor with two tablespoons of water. Puree on high until smooth; no pieces of carrots or potatoes should remain. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth out the puree, but the less water, the better.

This recipe makes about 2 cups of puree; double it if you want to store another 2 cups. 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.

White Puree Make-Ahead Recipe:

• 2 cups cauliflower florets (about 1⁄2 a small head)


• 2 small to medium zucchini, peeled and coarsely chopped


• 1 teaspoon fresh lemon juice


• 1 to 2 tablespoons water, if necessary

Makes about 2 cups of puree

Pour about 2 inches of water into a pot with a tight-fitting lid. Put a vegetable steamer basket into the pot, add the cauliflower, and steam for 10 to 12 minutes or until very tender. Drain. Alternatively, place the cauliflower in a microwave-safe bowl, cover the cauliflower with water, and microwave on high for 8 to 10 minutes or until very tender. Drain.

While cauliflower steams, pulse the raw peeled zucchini with the lemon juice (no water at this point) in your food processor. Once the cauliflower is cooked and tender, working in batches if necessary, add 1 tablespoon of water and some of the cauliflower to the food processor with the pulsed zucchini. Puree on high until smooth. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth out the puree, but the less water, the better.

This recipe makes about 2 cups of puree; double it if you want to store another 2 cups. 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.

Makes 6 servings

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


• 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.

Make-Ahead Recipe #9: White Bean Puree

• 1 (15-ounce) can white beans* (Great Northern, navy, butter, or cannellini)


• 1 to 2 tablespoons water

*If you are starting with dry beans, soak 1 cup for an hour, then cook according to instructions.

Makes about 1 cup of puree

Rinse and drain the beans and put them into the bowl of your food processor. Add 1 tablespoon of the water, then pulse several times to puree, stopping occasionally to scrape the contents to the bottom. The goal is a smooth, but not wet, puree, about the consistency of peanut butter. If necessary, use a little more water, one teaspoonful at a time, to smooth-out the puree until there are no flecks of whole beans 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.

Makes 4 servings

Ingredients

11⁄2 cups Sweet and Sour Sauce, see below

1⁄2 cup sesame seeds

1⁄8 teaspoon salt

Freshly ground pepper, to taste

1 pound boneless, skinless chicken tenders, or boneless, skinless chicken breasts, cut into strips

Preheat the oven to 350 degrees. Spray a 13 x 9-inch glass baking dish with oil. Spread half the sweet and sour sauce on the bottom of the prepared baking dish.

Pour the sesame seeds on a plate, along with the salt and freshly ground pepper. Press the chicken pieces on the plate, coating each piece evenly with sesame seeds. Gently lay the chicken pieces on the baking dish and cover with the remaining sauce. Bake for 25 to 30 minutes; until chicken is cooked through (no need to flip).

Serve over brown rice.

Sweet and Sour Sauce

Makes about 1 cup of sauce

Ingredients

3 tablespoons low-sodium soy sauce

3 tablespoons brown sugar

1⁄2 cups Orange Puree (see Make-Ahead Recipe below)

1⁄4 cup pomegranate juice

4 teaspoons cider vinegar

1⁄2 to 3⁄4 teaspoon cayenne

2 teaspoons ground ginger

Optional extra boost: 1⁄2 cup pineapple chunks

Whisk together the soy sauce, brown sugar, Orange Puree, pomegranate juice, vinegar, cayenne, and ginger. Mix in the pineapple chunks, if using. Cover and store in the refrigerator for up to 3 days.

Orange Puree

Ingredients

1 medium sweet potato or yam, peeled and coarsely chopped

3 medium to large carrots, peeled and sliced into thick chunks

2 to 3 tablespoons water

In a medium-sized pot, cover the sweet potatoes and carrots with cold water and boil for about 20 minutes, until carrots are very tender. If the carrots aren’t thoroughly cooked, they’ll leave telltale little nuggets of vegetables in recipes, which will reveal their presence—a gigantic no-no for the Sneaky Chef.

Drain the sweet potatoes and carrots and put them in the food processor with two tablespoons of water. Puree on high until smooth; no pieces of carrots or potatoes should remain. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth out the puree, but the less water, the better.

This recipe makes about 2 cups of puree; double it if you want to store another 2 cups. 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.

Ingredients:

Directions:

Preheat the oven to 425 degrees. Spray a baking sheet with oil.

Combine the flour and salt in a shallow dish or plate. In another shallow dish, beat together the egg whites and the White or Orange Puree and place the mixture next to the flour. In a third shallow bowl or plate, combine the ground almonds, cornmeal, cayenne, onion powder, garlic powder, and freshly ground pepper; mix well.

Dredge the chicken breasts in the flour and shake off the excess. Dip the chicken in the egg mixture, and then in the cornmeal mixture. Press the breading evenly onto all sides of the chicken breasts.

Place the breaded chicken on the prepared baking sheet. Spray the top of the chicken with oil and bake for about 25 minutes. With a spatula, turn the breasts over once, spray with oil, and then return the baking sheet to the oven for another 20 to 25 minutes, until the coating is lightly browned, crisp, and the chicken is cooked through.

White Puree Make-Ahead Recipe:

2 cups cauliflower florets (about 1⁄2 a small head)

2 small to medium zucchini, peeled and coarsely chopped

1 teaspoon fresh lemon juice

1 to 2 tablespoons water, if necessary

Makes about 2 cups of puree

Pour about 2 inches of water into a pot with a tight-fitting lid. Put a vegetable steamer basket into the pot, add the cauliflower, and steam for 10 to 12 minutes or until very tender. Drain. Alternatively, place the cauliflower in a microwave-safe bowl, cover the cauliflower with water, and microwave on high for 8 to 10 minutes or until very tender. Drain.

While cauliflower steams, pulse the raw peeled zucchini with the lemon juice (no water at this point) in your food processor. Once the cauliflower is cooked and tender, working in batches if necessary, add 1 tablespoon of water and some of the cauliflower to the food processor with the pulsed zucchini. Puree on high until smooth. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth out the puree, but the less water, the better.

This recipe makes about 2 cups of puree; double it if you want to store another 2 cups. 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.

Ground Almond Make-Ahead Recipe:

1 cup almonds, slivered and blanched

Makes 1 cup

Pulse the almonds in a food processor. Don’t let the food processor run continually, or you will end up with nut butter. You are aiming for the consistency of cornmeal, not bread flour.

Keep refrigerated in a sealed, labeled plastic bag for up to 2 weeks.

1⁄4 cup Bountiful Blue Cheese Dressing (recipe below)

In a large bowl, mix together the blue cheese dressing, celery, chicken, and hot sauce. Spread half the chicken mixture onto the bottom third of each tortilla. Top with the lettuce leaves, if using. Fold the bottom quarter of each tortilla up and over the filling, fold both sides toward the middle, and roll into sealed packets. Tightly wrap the packets in parchment paper to secure. Voila!

Bountiful Blue Cheese Dressing (Makes about 1 cup of dressing)

2 tablespoons light mayonnaise

2 tablespoons White Puree (see Make-Ahead Recipe, below)

2 tablespoons part-skim ricotta cheese

1 to 2 garlic cloves, minced

2 tablespoons freshly squeezed lemon juice

1⁄3 cup blue cheese, crumbled

In a medium-size bowl, whisk together the mayonnaise, White Puree, ricotta, garlic, lemon juice, and blue cheese. Cover and store in the refrigerator for up to 3 days.

White Puree Make-Ahead Recipe (Makes about 2 cups of puree)

2 cups cauliflower florets (about 1⁄2 a small head)

2 small to medium zucchini, peeled and coarsely chopped

1 teaspoon fresh lemon juice

1 to 2 tablespoons water, if necessary

Pour about 2 inches of water into a pot with a tight-fitting lid. Put a vegetable steamer basket into the pot, add the cauliflower, and steam for 10 to 12 minutes or until very tender. Drain. Alternatively, place the cauliflower in a microwave-safe bowl, cover the cauliflower with water, and microwave on high for 8 to 10 minutes or until very tender. Drain.

While cauliflower steams, pulse the raw peeled zucchini with the lemon juice (no water at this point) in your food processor. Once the cauliflower is cooked and tender, working in batches if necessary, add 1 tablespoon of water and some of the cauliflower to the food processor with the pulsed zucchini. Puree on high until smooth. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth out the puree, but the less water, the better.

This recipe makes about 2 cups of puree; double it if you want to store another 2 cups. 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.

This is a great lunch pail choice, since it can be served cold. Toss some whole grain pasta in the sauce, and place it in a plastic container for your little guy’s lunch.

Some other serving suggestions: Toss with any shaped pasta or spaghetti, add a dollop to soups, spread on whole grain bread topped with sliced tomato, or use as a cold sauce for simple grilled chicken, fish, or steak.

6 cups fresh basil leaves, rinsed and packed

1⁄2 cup vegetable broth

1⁄2 cup Green Puree (see Make-Ahead Recipe #3)

1⁄2 cup walnut oil or extra-virgin olive oil

Place the basil in the bowl of your food processor and pulse a few times. Add the walnuts, garlic, salt, lemon juice, vegetable broth, Green Puree, and a few grinds of pepper. Puree on high until smooth. With the processor running, slowly stream the oil through the processor’s feed tube. Add the cheese and puree for another few seconds. Use or store immediately. The pesto will keep in the refrigerator for 3 days, or in the freezer for 3 months. Before storing, cover the top of the container with a thin layer of olive oil to keep the pesto from oxidizing and turning brown.

Makes 4 servings

• 2 tablespoons extra-virgin olive oil


• 1 tablespoon unbleached white flour


• 2 cups evaporated skim milk


• 1⁄2 cup (1⁄4 of a 14-ounce block) firm tofu, mashed well or pureed in a food processor


• 1⁄2 cup grated Parmesan or Romano cheese


• 1 pound fettuccine, ideally whole wheat, cooked according to package directions


• 2 tablespoons diced prosciutto or turkey bacon bits, for garnish (optional)


• 1⁄4 teaspoon salt


• Freshly ground pepper, to taste

Heat the oil in a saucepan over medium heat. Sprinkle the flour over the oil and stir constantly with a wooden spoon for about 1 minute (this is a roux, a fancy name for a thickener). Whisk in the evaporated milk, tofu, and cheese. Reduce the heat to simmer and cook for about 5 minutes, whisking constantly, until the sauce has thickened.

Put the hot fettuccine into a large serving bowl and pour on the sauce, tossing well to coat the pasta evenly. Garnish with the prosciutto or bacon, if using, and season with salt and freshly ground pepper. Serve immediately.

Sneaky Tip:

Prosciutto has all of bacon’s flavor, but less of its fat.

3 large leeks, washed and chopped, white and pale green parts only (about 4 cups)

2 large russet potatoes (about 11⁄2 pounds), peeled and chopped

31⁄2 to 4 cups low-sodium vegetable or chicken broth

1 cup White Puree (see Make-Ahead Recipe below)

Salt and freshly ground pepper, to taste

Turkey bacon bits, for garnish (optional)

Chopped chives, for garnish (optional)

Heat the oil in a large soup pot over medium heat. Add the leeks, onion, and salt. Cook until tender, about 15 minutes, stirring occasionally to prevent browning. Add the potatoes, broth, White Puree, and bay leaf. Increase heat to high, and bring to a boil. Reduce heat to low, cover, and simmer until the potatoes are tender, about 30 minutes. Discard the bay leaf. Transfer the soup to a blender in batches and puree, or insert a handheld blender directly into the pot.

Stir in salt and a few grinds of pepper. Garnish with a handful of turkey bacon bits and chives, if using. Serve hot or cold.

Make-Ahead Recipe #4: White Puree

Makes about 2 cups of puree

2 cups cauliflower florets (about 1⁄2 a small head)

2 small to medium zucchini, peeled and coarsely chopped

1 teaspoon fresh lemon juice

1 to 2 tablespoons water, if necessary

Pour about 2 inches of water into a pot with a tight-fitting lid. Put a vegetable steamer basket into the pot, add the cauliflower, and steam for 10 to 12 minutes or until very tender. Drain. Alternatively, place the cauliflower in a microwave-safe bowl, cover the cauliflower with water, and microwave on high for 8 to 10 minutes or until very tender. Drain.

While cauliflower steams, pulse the raw peeled zucchini with the lemon juice (no water at this point) in your food processor. Once the cauliflower is cooked and tender, working in batches if necessary, add 1 tablespoon of water and some of the cauliflower to the food processor with the pulsed zucchini. Puree on high until smooth. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth out the puree, but the less water, the better.

This recipe makes about 2 cups of puree; double it if you want to store another 2 cups. 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.

I’ve made these low-fat fries with a touch of heart-healthy olive oil and a dusting of cornmeal, which mimics the texture of the deep-fried variety. The cornmeal also adds a little extra fiber and whole grain nutrition. Egg whites cut down on the need for a lot of oil, and they also help the potatoes achieve a nice golden crust. Feel free to adjust the amount of spice in this recipe to suit your taste.

To create a French bistro feeling, serve these fries in an ice cream parfait glass lined with parchment paper sticking out of the top.

Makes 4 servings

• 4 russet potatoes (about 2 pounds)


• 2 egg whites


• 2 tablespoons extra-virgin olive oil


• 1⁄2 teaspoon salt


• 2 tablespoons cornmeal


• Optional spice mixture: 1⁄4 teaspoon chili powder; 1⁄4 teaspoon cumin; and/or 1⁄4 teaspoon cayenne

Preheat the oven to 400 degrees. Spray a baking sheet with oil.

Cut each potato into 8 wedges or several thin sticks. In a large bowl, toss the potatoes with the egg whites, olive oil, and salt, coating evenly. Dust the potatoes with the cornmeal and the spice mixture, if using, and spread them in a single layer on the baking sheet.

Bake 50 to 60 minutes or until golden brown. Serve American style, with ketchup, or British style, sprinkled with malt vinegar.

Ingredients:

1 cup plus 3 tablespoons Flour Blend (see Make-Ahead Recipe below)

2 teaspoons baking powder

1/2 teaspoon salt

1 teaspoon instant coffee granules

1/2 teaspoon cinnamon

3 tablespoons unsweetened cocoa powder

1 large egg

1/2 cup sugar

3 tablespoons walnut, almond, or canola oil

3/4 cup Purple Puree (see Make-Ahead Recipe below)

1 teaspoon pure vanilla extract

Powdered sugar, for dusting

Preheat the oven to 350 degrees. If you are making donuts, spray a mini Bundt pan with oil. If you are making muffins, line a muffin tin with paper liners.

In a large bowl, whisk together the Flour Blend, baking powder, salt, coffee granules, cinnamon, and cocoa powder. In another large bowl, whisk together the egg whites and sugar until well combined, then whisk in the oil, Purple Puree, and vanilla. Fold the wet ingredients into the dry and mix until the flour is just moistened. Don't overmix.

 Divide the batter evenly among the 12 mini Bundt molds or fill 6 muffin cups to the top.

For donuts:

Bake 12 to 14 minutes, until the tops spring back when pressed lightly. Loosen the edges with a knife and turn the donuts out over a plate to cool. Dust with powdered sugar before serving.

For muffins:

Bake 23 to 25 minutes, until a toothpick inserted in the center comes out clean. Turn the muffins out of the tins to cool. Dust tops with powdered sugar before serving.

Flour Blend Make-Ahead Recipe (Makes 3 cups)

1 cup all -purpose, unbleached white flour

1 cup whole wheat flour

1 cup wheat germ, unsweetened

Combine the flours and wheat germ in a large bowl.

This blend can be stored in a sealed, labeled plastic bag or container in the refrigerator for up to 3 months.

 

Purple Puree Make-Ahead Recipe (Makes about 1 cup of puree)

3 cups raw baby spinach leaves (about TK ounces)

1 1/2 cups fresh or frozen blueberries, no syrup or sugar added

1/2 teaspoon lemon juice

1 to 2 tablespoons water

Thoroughly wash the spinach, even if the package says "prewashed." If using frozen blueberries, quickly rinse them under cold water to thaw them a little, and then drain.

Fill the bowl of your food processor with the spinach, blueberries, lemon juice, and 1 tablespoon of water; 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.

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 2 days, or you can freeze 1/4 cup portions in sealed bags or small plastic containers.

Ingredients

1 cup bread crumbs, preferable whole wheat

1 cup almonds, slivered and blanched (optional; omit if allergic)

1 cup wheat germ, unsweetened

1 teaspoon salt

With this recipe, you are aiming at the consistency of cornmeal. Pulse almonds in food processor. Don't let the food processor run continually; if you don't pulse it, you will end up with nut butter. Pour the meal into a bowl, and then combine into it the ground bread crumbs, wheat germ, and salt. Keep refrigerated in a sealed, labeled plastic bag for up to 2 weeks.

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

Ingredients:

1 large egg

1/4 cup Purple Puree (see Make-Ahead recipe, below)

3 tablespoons ketchup

1 teaspoon salt

1/4 cup fresh whole wheat bread crumbs*

1 pound lean ground beef or turkey

8 to 10 American cheese slices (optional)

8 to 10 hamburger buns or English muffins (preferably whole grain)

Pickle slices and ketchup to garnish

In a large bowl, mix egg, Purple Puree, ketchup, salt, and bread crumbs. Then add the meat, 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.

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

Purple Puree Make-Ahead Recipe:

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

1 1/2 cups fresh or frozen blueberries (no syrup or sugar added)

1/2 teaspoon lemon juice

1/2 tablespoons water

Fill the bowl of your food processor with the blueberries and cooked spinach, (or collards) along with the lemon juice and 1 tablespoon of water, and puree on high until as smooth as possible. Stop occasionally to push top contents to bottom. If necessary, use a second tablespoon of water to make a fairly smooth puree.

This amount of spinach and blueberries makes only about 1 cup of puree. Double the recipe if you want to store another cup of the puree. It will store in the refrigerator up to 2 days, or you can freeze  1/4 cup portions in sealed plastic bags or small plastic containers.

Makes 4 servings

Ingredients:

1 tablespoon extra-virgin olive oil

1 medium-size onion, diced

1/2 teaspoon salt

2 slices turkey bacon, chopped

4 cups vegetable

1/2 cup White Bean Puree (see Make-Ahead Recipe below)

1/4 cup oat bran

1 russet potato, diced, with skin

3 cups frozen corn kernels

1 cup evaporated skim milk

Freshly ground pepper

Optional extra boost: 2 celery ribs, diced; and/or 1 red bell pepper, diced

Heat the oil in a large soup pot over medium heat. Cook the onions until they are slightly translucent, about 10 minutes, and then add the celery and bell pepper (if using), sauteing for another 5 minutes.

Add the turkey bacon, cooking about 5 minutes more. Add the vegetable broth, White Bean Puree, oat bran, and potato. Increase the heat and bring to a boil, then immediately reduce the heat to low, cover and simmer for about 30 minutes or until the potatoes are tender. Add the corn and the evaporated milk and cook for another 5 minutes.

Ladle into 4 soup bowls, and season with freshly ground pepper to taste.

Sneaky Time Saving Tip: Use low-fat frozen hash browns instead of dicing fresh potatoes.

White Bean Puree Make-Ahead Recipe

Makes about 1 cup of puree

Ingredients:

1 (15-ounce) can white beans (Great Northern, navy, butter, or cannellini)*

1 to 2 tablespoons water

* If you are starting with dry beans, soak 1 cup for an hour, then cook according to instructions.

Rinse and drain the beans and put them into the bowl of your food processor. Add 1 tablespoon of the water, then pulse several times to puree, stopping occasionally to scrape the contents to the bottom. The goal is a smooth, but not wet, puree, about the consistency of peanut butter. If necessary, use a little more water, one teaspoonful at a time, to smooth-out the puree until there are no flecks of whole beans 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.

• Name It – Call your recipe a fun name like “Breakfast Ice Cream”.  That’s what I call my extra thick fruit and yogurt smoothies. Who could resist that?

• Hide It – Steam, and then puree your veggies and mix them into kids’ favorite foods, like pureed peas, broccoli, and spinach mixed into meatballs or meatloaf.  Kids eat with their eyes, and they don’t fight over what they don’t see.

• Top It- Use “visual decoys”.  Top that healthy fruit smoothie with a few calories of whipped cream to eliminate all resistance.  Dust whole grain cookies and muffins with powdered sugar or top them with a few sprinkles or chocolate chips.  Put that smoothie in a fun parfait glass with a straw.  Lure your kids into that first sip or bite.

• Fake It- Use “taste decoys” so they’ll take a second, third, and fourth bite.  Add kids’ favorite flavors like ketchup, cheese or chocolate to cover up any new taste that your healthy foods might add to a recipe.  Spread ketchup over your meatloaf or inside hamburgers that have hidden pureed veggies inside them.

• Shhh It!- Don’t tell them it’s healthy – trust me on this one.  

Makes 8 large muffins (or 16 mini muffins)

Ingredients:

1 cup Flour Blend (see Make-Ahead recipe below)

2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

2 large eggs

1/4 cup brown sugar

1/4 cup canola oil

3/4 cup Orange Puree (see Make-Ahead recipe below)

3/4 cup smooth peanut butter

8 heaping teaspoons favorite jam

Preheat oven to 350 degrees and line a muffin tin with paper liners.

In a mixing bowl, whisk together the Flour Blend, baking powder, baking soda and salt; set aside. In another large bowl, whisk together the eggs and sugar until well combined, then whisk in the oil, Orange Puree, and peanut butter. Fold the dry ingredients into the wet and mix until flour is just moistened (don't over-mix or the muffins will be dense).

Scoop about two tablespoons of batter into the large muffin cups until half full. Place a heapiong teaspoon of jam in the center of each muffin. Cover the jam with another 2 tablespoons or so of batter, filling the cups just over the top. If you're using mini-muffin cups, scale back quantities to fit into the smaller sized cups.

Bake for 25 to 30 minutes, until the tops are golden brown.

Flour Blend Make-Ahead Recipe:

1 cup all-purpose, unbleached white flour

1 cup whole wheat flour

1 cup wheat germ, unsweetened

Combine the flours and wheat germ in a bowl. This blend can be stored in a sealed, labeled plastic bag for months.

Orange Puree Make-Ahead Recipe:

1 medium sweet potato or yam, peeled and rough chopped

3 medium to large carrots, peeled and sliced into thick chunks

2-3 tablespoons water

In a medium pot, cover carrots and potatoes with cold water and boil for about 20 minutes until yams, and especially carrots, are very tender. If the carrots aren’t thoroughly cooked, they’ll leave telltale little nuggets of vegetables, which will reveal their presence (a gigantic no-no for the sneaky chef).

Drain the potatoes and carrots and put them in the food processor with two tablespoons of water. Puree on high until smooth; no pieces of carrots or potatoes should remain. Stop occasionally to push the contents from the top to the bottom. If necessary, use the third tablespoon of water to make a smooth puree, but the less water the better.

This makes about 2 cups of puree. Double the recipe if you want to store another cup of puree.Store in refrigerator up to three days, or freeze 1/4 cup portions in sealed plastic bags or small plastic containers.

Makes 2 small servings

Ingredients:

Butter for pan

2 large eggs

1/4 cup Green Juice (see Make-Ahead Recipe below)

2 soft flour tortillas (preferably whole wheat)

2 slices American cheese (optional)

Salt

Melt butter in small nonstick skillet over medium heat. Crack the eggs into a mixing bowl and whisk in the Green 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 the uncooked part run underneath until omelette is completely set.

Place half of the omelette 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.

Green Juice Make-Ahead Recipe:

Ingredients:

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 the package says "prewashed." Bring spinach or collards and water to a 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 liquid is released.

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

 

Makes about 12 small tacos

1 tablespoon extra virgin olive oil

1 onion, finely minced or pureed

1 pound lean ground beef or turkey

1/4 teaspoon salt

Freshly ground pepper

1/2 cup Purple Puree (See Recipe Below)

3/4 cup mild salsa

1/4 cup tomato paste

12 hard taco shells

Optional toppings: shredded lettuce, grated low-fat cheddar cheese, chopped fresh tomatoes, low-fat sour cream

Directions

Makes 4 to 6 servings

Ingredients:

1/2 cup flour, preferably whole wheat

1/2 teaspoon salt

2 large eggs

1/2 cup White Puree (see Make-Ahead Recipe below)

2 cups Better Breading (see Make-Ahead Recipe below)

1 pound tilapia or flounder filets, cut into 1-inch wide strips

Olive oil for pan frying

Lemon wedges

Directions:

Combine flour and salt in a shallow dish or plate. Beat eggs with White Puree in another shallow bowl and place next to the flour. Put the Better Breading in a third shallow dish or on a plate.

Dredge each side of the fish first in the flour and shake off the excess, then dip in the egg mixture, and then the Better Breading mixture. Press the breading evenly onto both sides of the fish. Lay on waxed or parchment paper and store in the refirgerator for cooking the next day or proceed to cook immediately.

Pan Fry Method:

Heat 2 tablespoons oil in a large skillet over moderately high heat untilhot but not smoking. Add a few fish sticks 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 a spatula, turn the pieces over and lightly brown the second side until golden, about 3 minutes. Reduce the heat to low and continue heating fish until cooked through, about another 2 to 3 minutes. Blot cooked fish on paper towels to remove excess oil. Serve with lemon wedges.

Oven-bake method:

Preheat oven to 400 degrees. Place breaded fish sticks on a lightly sprayed cookie sheet. Spray the top side of the fish with oil and bake for about 6 minutes. With a spatula, turn fish over once and them return to oven for another 4 to 6 minutes until fish is cooked through and firm to the touch. Serve with lemon wedges.

Make-Ahead Recipe: White Puree

2 cups cauliflower, cut into florets

2 small to medium zucchini, peeled and rough chopped

1 teaspoon fresh lemon juice

1-2 tablespoons water, if necessary



Steam cauliflower in a vegetable steamer over 2 inches of water, using a tightly covered pot, for about 10 to 12 minutes until very tender. Alternatively, place cauliflower in a microwave-safe bowl, cover with water, and microwave on high for 8 to 10 minutes until very tender.



While waiting for the cauliflower to finish steaming, start to pulse the raw peeled zucchini with the lemon juice only (no water at this point). Drain the cooked cauliflower. Working in batches if necessary, add it to the pulsed zucchini in the bowl of the food processor with one tablespoon of water. Puree on high until smooth. Stop occasionally and push contents from the top to the bottom. If necessary, use the second tablespoon of water to make a smooth (but not wet) puree.



Makes about 2 cups of puree. Double recipe if you want to store even more, which can be done in the refrigerator for up to 3 days, or freeze 1/4 cup portions in sealed plastic bags or the small plastic containers.

Make-Ahead Recipe: Better Breading

1 cup bread crumbs, preferably whole wheat*

1 cup almonds, slivered and blanched (optional; omit if allergic)

1 cup wheat germ, unsweetened

1 teaspoon salt

With this recipe, you are aiming at the consistency of cornmeal, not bread flour. Pulse almonds in food processor. Don’t let the food processor run continually; if you don’t pulse it, you will end up with nut butter. Pour the meal into a bowl, and then combine into it the ground bread crumbs, wheat germ and salt.

Keep refrigerated in a sealed, labeled plastic bag up to 2 weeks.

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

Makes about 4 servings

1 tablespoon butter

1 tablespoon white flour

2 cups chicken broth, homemade or low-sodium canned/boxed (no MSG)

1/4 White Bean Puree (see Make-Ahead Recipe below)

1/4 cup cooked egg noodles or macaroni

1 cup diced, cooked chicken meat

1/4 cup evaporated low-fat milk

Salt to taste

Optional extra boost: diced celery, carrots, and/or parsnips

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 (this is a roux, a fancy name for a thickener). Pour in the broth and mix in the White Bean Puree and pasta. If you are adding any optional vegetables, do so at this point. Lower the heat and simmer for 10 to 15 minutes or until the vegetables are soft. Stir in the cooked chicken, cooked pasta, and evaporated milk, mixing for a minute. Remove from heat and serve.

White Puree Make-Ahead Recipe:

2 cups cauliflower, cut into florets

2 small to medium zucchini, peeled and rough chopped

1 teaspoon fresh lemon juice

1-2 tablespoons water, if necessary



Steam cauliflower in a vegetable steamer over 2 inches of water, using a tightly covered pot, for about 10 to 12 minutes until very tender. Alternatively, place cauliflower in a microwave-safe bowl, cover with water, and microwave on high for 8 to 10 minutes until very tender.



While waiting for the cauliflower to finish steaming, start to pulse the raw peeled zucchini with the lemon juice only (no water at this point). Drain the cooked cauliflower. Working in batches if necessary, add it to the pulsed zucchini in the bowl of the food processor with one tablespoon of water. Puree on high until smooth. Stop occasionally and push contents from the top to the bottom. If necessary, use the second tablespoon of water to make a smooth (but not wet) puree.



Makes about 2 cups of puree. Double recipe if you want to store even more, which can be done in the refrigerator for up to 3 days, or freeze 1/4 cup portions in sealed plastic bags or the small plastic containers.

1/2 lime, freshly squeezed

1/2 teaspoon salt

2 to 4 tablespoons Green Puree (See Make-Ahead Recipe #3 below)

Halve the avocado lengthwise, remove the pit, and scoop out the flesh. In a small bowl, combine the avocado with the lime juice, sat, and Green Puree and blend well with a fork.

Sneaky Chef Make-Ahead Recipe #3: Green Puree

2 cups raw baby spinach leaves (or 1 cup frozen chopped spinach, or frozen chopped collard greens)

If using raw spinach, thoroughly wash it, even if the package says “prewashed.” Using a vegetable steamer, steam broccoli in 2 inches of water in a tightly covered pot for about 10 minutes until very tender. Add the frozen peas and raw or frozen spinach (or collards) to the steamer basket for the last five minutes of steaming.

Alternatively, place broccoli, spinach (or collards) in a microwave-safe bowl, cover with water, and microwave on high for 8 to 10 minutes until very tender.

Once cooked, drain the broccoli, spinach, and peas and place them in the bowl of your food processor along with 2 tablespoons of water. Puree on high until as smooth as possible. Stop occasionally and push contents from the top to the bottom. If necessary, add the third tablespoon of water to make a smoother puree.

Makes about 2 cups of puree. Double this recipe if you want to store an extra cup. Store in refrigerator up to 3 days, or freeze 1/4 cup portions in sealed plastic bags or small plastic containers.

2/3 cup rolled oats, ground in a food processor to about ½ cup

½ cup blanched, slivered almonds, ground in a food processor to about 1/3 cup (omit if allergic, and add another 1/3 cup of ground oats instead)

1 cup crispy brown rice cereal (or Rice Krispies)

Optional extra boost: ¼ cup raisins or dried blueberries

Preheat oven to 300 degrees. Line a 9-inch square or 13-by-9 inch baking pan completely with foil and butter the foil (or spray with oil).

In a medium bowl, combine oats, almonds (if using), wheat germ, cereal, dry milk, cinnamon, and salt. Mix in the canola oil, honey, vanilla extract, and chocolate chips (and/or dried fruit, optional). Mix well, then pour into the prepared baking sheet. Press down with palm of hand, evenly distributing the mixture into the corners of the dish and bake for 15 to 18 minutes. Check occasionally to prevent burning.

Remove from the oven and using the foil to help you, lift the giant bar out of ban. Place on a flat surface and while still warm, cut into small bars.

Store in an airtight container for up to a week, or freeze in plastic bags.

Makes 6 large muffins (or 12 mini-muffins)

1/2 cup Flour Blend (See Make-Ahead Recipe below)

1/2 cup yellow cornmeal

2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

2 large eggs

1/4 cup brown sugar

1/4 cup canola oil

1/2 cup White Puree (See Make-Ahead Recipe below)

1/2 cup fresh or frozen corn kernels, pureed

1/4 cup shredded low-fat cheese

Preheat oven to 350 degrees and line a muffin tin with paper liners. In a mixing bowl, whisk together the Flour Blend, cornmeal, baking powder, baking soda, and salt. In another large bowl, whisk together the eggs and sugar until well combined, then whisk in the oil, White Puree, and pureed corn. Fold the wet ingredients into the dry and mix until flour is just moistened (don't over-mix or the muffins will be dense). Scoop the batter into muffin tins, filling just over the top. If you're using mini-muffin cups, scale back quantities to fit into the smaller sized cups. Sprinkle with shredded cheese, and bake for 22 to 24 minutes until tops are golden brown and a toothpick inserted in the center comes out clean.

Flour Blend Make-Ahead Recipe:

1 cup all-purpose, unbleached white flour

1 cup whole wheat flour

1 cup wheat germ, unsweetened

Combine the flours and wheat germ in a bowl. This blend can be stored in a sealed, labeled plastic bag for months.

White Puree Make-Ahead Recipe:



2 cups cauliflower, cut into florets

2 small to medium zucchini, peeled and rough chopped

1 teaspoon fresh lemon juice

1-2 tablespoons water, if necessary



Steam cauliflower in a vegetable steamer over 2 inches of water, using a tightly covered pot, for about 10 to 12 minutes until very tender. Alternatively, place cauliflower in a microwave-safe bowl, cover with water, and microwave on high for 8 to 10 minutes until very tender.



While waiting for the cauliflower to finish steaming, start to pulse the raw peeled zucchini with the lemon juice only (no water at this point). Drain the cooked cauliflower. Working in batches if necessary, add it to the pulsed zucchini in the bowl of the food processor with one tablespoon of water. Puree on high until smooth. Stop occasionally and push contents from the top to the bottom. If necessary, use the second tablespoon of water to make a smooth (but not wet) puree.



Makes about 2 cups of puree. Double recipe if you want to store even more, which can be done in the refrigerator for up to 3 days, or freeze 1/4 cup portions in sealed plastic bags or the small plastic containers.

Makes 8 sandwiches

3 tablespoons wheat germ, unsweetened

6 tablespoons White Puree (see Make-Ahead recipe below)

1 store bought pizza dough (preferably whole wheat)

8 slices American cheese

8 hot dogs, turkey or beef (preferably with no nitrates)

Preheat oven to 375 degrees. Spray a baking sheet with oil. In a bowl, mix the wheat germ and White Puree. Tear off 8 small handfuls of dough and spread them into approximately 6-inch circles. Alternatively, you can roll out dough balls with a floured surface to approximately 6-inch circles. Spread about a tablespoon of the puree mixture in the center of each circle, leaving about a 1-inch border with no puree (so that it doesn't ooze out during cooking). Lay a slice of cheese on top of the puree, then add a hot dog and roll up. The ends of the hot fog can stick out of the dough a little. Place sandwiches (seam-side down so that they don't unroll) on your prepared baking sheet and spray the tops with oil. Bake for 15 to 20 minutes until golden brown. Let cool for at least 5 minutes, as the center is very hot.

White Puree Make-Ahead Recipe:

2 cups cauliflower, cut into florets

2 small to medium zucchini, peeled and rough chopped

1 teaspoon fresh lemon juice

1-2 tablespoons water, if necessary



Steam cauliflower in a vegetable steamer over 2 inches of water, using a tightly covered pot, for about 10 to 12 minutes until very tender. Alternatively, place cauliflower in a microwave-safe bowl, cover with water, and microwave on high for 8 to 10 minutes until very tender.



While waiting for the cauliflower to finish steaming, start to pulse the raw peeled zucchini with the lemon juice only (no water at this point). Drain the cooked cauliflower. Working in batches if necessary, add it to the pulsed zucchini in the bowl of the food processor with one tablespoon of water. Puree on high until smooth. Stop occasionally and push contents from the top to the bottom. If necessary, use the second tablespoon of water to make a smooth (but not wet) puree.



Makes about 2 cups of puree. Double recipe if you want to store even more, which can be done in the refrigerator for up to 3 days, or freeze 1/4 cup portions in sealed plastic bags or the small plastic containers.

That cookie has arrived, and its delicious flavor, nutritional value, and tell-tale thumbprint center will leave a big impression on family and friends. It's packed with veggies, whole grains, and nutrition-rich nuts, and is rich in vitamins, iron, potassium, and fiber. So give your self a little gift: the piece of mind that your family is happy - and healthy!

Makes 20 to 22 cookies



2 cups whole grain cereal flakes (such as Wheaties or Total)

1/3 cup Flour Blend (see Make-Ahead recipe below)

1/2 teaspoon baking soda

1/2 teaspoon salt

1 large egg

1/2 cup brown sugar

3 tablespoons canola oil

3/4 cup smooth peanut butter

1/2 cup Orange Puree (see Make-Ahead recipe below)

1 teaspoon pure vanilla extract

1/4 cup semi-sweet chocolate chips or 1/4 cup favorite jam



Preheat oven to 400 degrees and spray a baking sheet with oil (or line with parchment paper). Using a rolling pin, gently crush cereal (in a sealed plastic bag) into coarsely crushed flakes. Alternatively, you can quickly pulse the cereal in a food processor. In a large mixing bowl, whisk together egg, sugar, oil, peanut butter, Orange Puree and vanilla. Add the dry ingredients to the wet and mix until just combined. Pinch off tablespoon amounts of dough and roll about 20 balls in your hands. Place on the prepared cookie sheet about an inch apart. Gently press your thumb into the center of each ball to make an indent. Fill the indent with a few chocolate chips or a half teaspoon of jam. Bake 16 to 18 minutes, or until golden brown.



Flour Blend Make-Ahead Recipe:

1 cup all-purpose, unbleached white flour

1 cup whole wheat flour

1 cup wheat germ, unsweetened

Combine the flours and wheat germ in a bowl. This blend can be stored in a sealed, labeled plastic bag for months.

Orange Puree Make-Ahead Recipe:

1 medium sweet potato or yam, peeled and rough chopped

3 medium to large carrots, peeled and sliced into thick chunks

2-3 tablespoons water

In a medium pot, cover carrots and potatoes with cold water and boil for about 20 minutes until yams, and especially carrots, are very tender. If the carrots aren’t thoroughly cooked, they’ll leave telltale little nuggets of vegetables, which will reveal their presence (a gigantic no-no for the sneaky chef).

Drain the potatoes and carrots and put them in the food processor with two tablespoons of water. Puree on high until smooth; no pieces of carrots or potatoes should remain. Stop occasionally to push the contents from the top to the bottom. If necessary, use the third tablespoon of water to make a smooth puree, but the less water the better.

This makes about 2 cups of puree. Double the recipe if you want to store another cup of puree.Store in refrigerator up to three days, or freeze 1/4 cup portions in sealed plastic bags or small plastic containers.

1/4 cup Green Puree (See Make-Ahead Recipe)

2 tablespoons tomato paste

4 tablespoons ketchup, divided

1 large egg, beaten

1/2 medium onion (about 1/2 cup), finely minced or pureed in a food processor

1 teaspoon Worcestershire sauce

1/2 cup rolled oats, ground in a food processor

1/3 cup wheat germ, unsweetened

1 teaspoon salt

1 pound lean ground beef or turkey

Cooking spray for baking sheet

Preheat oven to 350 degrees and spray a baking sheet with oil. 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 2 tablespoons of ketchup, egg, onion, Worcestershire, oats, wheat germ, and salt. Add the ground meat to this mixture and mix with your hands until well combined, then shape it into a single rectangular loaf, or 4 mini-loaves, on the prepared baking sheet. Glaze the top and sides of the loaf or loaves with the remaining ketchup, adding a little more if needed to cover the top and sides of the loaf. Bake for about 50 to 55 minutes, until the internal temperature is 160 degrees.

Green Puree Make-Ahead Recipe

1 cup sweet green peas, frozen

2 cups raw baby spinach leaves (or 1 cup frozen chopped spinach, or frozen chopped collard greens)

2 cups broccoli florets, fresh or frozen

2 to 3 tablespoons water

If using raw spinach, thoroughly wash it, even if the package says “prewashed.” Using a vegetable steamer, steam broccoli in 2 inches of water in a tightly covered pot for about 10 minutes until very tender. Add the frozen peas and raw or frozen spinach (or collards) to the steamer basket for the last five minutes of steaming.

Alternatively, place broccoli, spinach (or collards) in a microwave-safe bowl, cover with water, and microwave on high for 8 to 10 minutes until very tender.

Once cooked, drain the broccoli, spinach, and peas and place them in the bowl of your food processor along with 2 tablespoons of water. Puree on high until as smooth as possible. Stop occasionally and push contents from the top to the bottom. If necessary, add the third tablespoon of water to make a smoother puree.

Makes about 2 cups of puree. Double this recipe if you want to store an extra cup. Store in refrigerator up to 3 days, or freeze 1/4 cup portions in sealed plastic bags or small plastic containers.

Sneaky Tip:

Kids still won't eat it? No problem! Here are three more ways to hide it:

• Serve cold meatloaf in a sandwich

• Layer meatloaf with cheese and sauce to make lasagna

• Wrap little pieces of meatloaf in wonton wrappers to make ravioli

Makes 6 to 8 servings

1 tablespoon extra virgin olive oil

1 medium onion, pureed or very finely chopped

2 (4-ounce) cans tomato paste

1/2 cup mild salsa

1/4 cup Orange Puree (See Make-Ahead Recipe)

1/4 cup White Bean Puree (See Make-Ahead Recipe)

4 cups chicken broth, homemade or low-sodium canned/boxed (no MSG)

1 pound chicken meat, cooked and shredded

2 teaspoons fresh lime juice

Salt and pepper to taste

Optional garnished: crumbled tortilla chips, shredded cheddar, low-fat sour cream, corn

Heat oil over medium heat in a soup pot or Dutch oven. Cook the onions until they are slightly translucent, then add the tomato paste, salsa, and Orange and White Bean purees, and stir for a minute. Add the chicken broth and bring to a simmer for 10 to 15 minutes, stirring occasionally. Add the chicken and simmer for another few minutes. Add the lime juice and season with salt and pepper to taste. Remove from heat and ladle soup into individual bowls.

Place the garnishes on the table in separate bowls. Let the children top their soup with whatever garnishes they desire. They're more likely to eat when they help prepare the food themselves.

Make-Ahead Orange Puree:

1 medium sweet potato or yam, peeled and rough chopped

3 medium to large carrots, peeled and sliced into thick chunks

2-3 tablespoons water

In a medium pot, cover carrots and potatoes with cold water and boil for about 20 minutes until yams, and especially carrots, are very tender. If the carrots aren’t thoroughly cooked, they’ll leave telltale little nuggets of vegetables, which will reveal their presence (a gigantic no-no for the sneaky chef).

Drain the potatoes and carrots and put them in the food processor with two tablespoons of water. Puree on high until smooth; no pieces of carrots or potatoes should remain. Stop occasionally to push the contents from the top to the bottom. If necessary, use the third tablespoon of water to make a smooth puree, but the less water the better.

This makes about 2 cups of puree. Double the recipe if you want to store even more. Store in refrigerator up to three days, or freeze 1/4 cup portions in sealed plastic bags or small plastic containers.

Once you've made the puree, prepare macaroni and cheese according to the directions on the package. Add 2-4 tablespoons of Orange Puree into the cheese sauce, mixing until well blended. This one works best with an extra slice of American cheese or 1/4 cup of grated cheddar melted into the sauce to help mask the carrots, which have a bit more distinguishable taste, in the puree.

Make-Ahead White Bean Puree:

2 cups cauliflower, cut into florets

2 small to medium zucchini, peeled and rough chopped

1 teaspoon fresh lemon juice

1-2 tablespoons water, if necessary

Steam cauliflower in a vegetable steamer over 2 inches of water, using a tightly-covered pot, for about 10 to 12 minutes until very tender. Alternatively, place cauliflower in a microwave-safe bowl , cover with water, and microwave on high for 8 to 10 minutes until very tender.

While waiting for the cauliflower to finish steaming, start to pulse the raw peeled zucchini with the lemon juice only (no water at this point). Drain the cooked cauliflower. Working in batches if necessary, add it to the pulsed zucchini in the bowl of the food processor with one tablespoon of water. Puree on high until smooth. Stop occasionally and push contents from the top to the bottom. If necessary, use the second tablespoon of water to make a smooth (but not wet) puree.

Makes about 2 cups of puree. Double recipe if you want to store even more, which can be done in the refrigerator for up to 3 days, or freeze 1/4 cup portions in sealed plastic bags or the small plastic containers.

Once you've made the puree, prepare macaroni and cheese according to the directions on the package. Then add 2-4 tablespoons of pureed white beans into the cheese sauce, mixing until well blended.

When time's running down and the kids are hungry, no one can save the day quite like good old Sloppy Joe. But with a veggie boost undetectable to the palate of youngsters, this tried and true favorite just got a whole lot better. This sneaky recipe provides a healthy dose of vitamins A, B12, C and K, as well as iron, folate, zinc, tryptophan, lycopene, manganese, protein, and fiber. Plus, it'll have the whole family begging for more.

Makes 6 -8 sandwiches

1 tablespoon extra-virgin olive oil

1 medium onion, pureed

1 pound lean ground beef or turkey

1/4 teaspoon salt

1 can (10 3/4 ounce) tomato soup, condensed

1/4 cup ketchup

1/4 to 1/2 cup White Puree (see Make-Ahead Recipe below)

4 to 6 hamburger buns (preferably whole wheat)

Heat oil over medium heat in a deep skillet or earthenware pot. Cook the onions until they are slightly translucent, and then add the beef, stirring to break it up, cooking about 5 minutes until beef is no longer red. Add the salt, tomato soup, ketchup, and White Puree. Reduce heat to low and simmer about 5 to 10 minutes, stirring occasionally until the ingredients are well combined. Ladle generously over warm hamburger buns.

Make-Ahead White Puree:

2 cups cauliflower, cut into florets

2 small to medium zucchini, peeled and rough chopped

1 teaspoon fresh lemon juice

1-2 tablespoons water, if necessary

Steam cauliflower in a vegetable steamer over 2 inches of water, using a tightly-covered pot, for about 10 to 12 minutes until very tender. Alternatively, place cauliflower in a microwave-safe bowl , cover with water, and microwave on high for 8 to 10 minutes until very tender.

While waiting for the cauliflower to finish steaming, start to pulse the raw peeled zucchini with the lemon juice only (no water at this point). Drain the cooked cauliflower. Working in batches if necessary, add it to the pulsed zucchini in the bowl of the food processor with one tablespoon of water. Puree on high until smooth. Stop occasionally and push contents from the top to the bottom. If necessary, use the second tablespoon of water to make a smooth (but not wet) puree.

Makes about 2 cups of puree. Double recipe if you want to store even more, which can be done in the refrigerator for up to 3 days, or freeze 1/4 cup portions in sealed plastic bags or the small plastic containers.

Here's a great recipe for a favorite hors d'oeuvre: Nacho Cheese Dip. This is normally an intensely rich snack, but the same dip can be prepared with a significant amount of sweet potatoes and carrots pureed and snuck inside. For a one cup serving, this reduces the calories by 28 percent and the total fat by 40 percent. At the same time, the makeover is delivering over ten times the amount of Vitamin A, and outshines regular cheese dip in most of the other vitamins, as well. There's also added fiber to an otherwise fiber-less food. Now there's a dip I like to see my kids dip into!

Makes about 1 cup:

4 ounces (or 6 slices) American cheese

¼ cup milk

¼ cup Orange Puree (see recipe below)

Combine cheese, milk, and Orange Puree in a microwave-safe bowl Cover the top of the bowl with a wet paper towel and microwave on high for 2 to 3 minutes, stopping to check and stir every 30 seconds until fully melted. Alternatively, you can cook mixture over a double boiler or in a metal bowl over a pot of boiling water.

This dip thickens as it cools, so if there is a delay in serving it, simply put it back in the microwave for another 30 seconds first.

Serve with pretzel sticks, or over broccoli or other veggies.

Sneaky Chef Make-Ahead Recipe: Orange Puree

1 medium sweet potato or yam, peeled and rough chopped

3 medium to large carrots, peeled and sliced into thick chunks

2-3 tablespoons water



In a medium pot, cover carrots and potatoes with cold water and boil for about 20 minutes until yams, and especially carrots, are very tender. If the carrots aren’t thoroughly cooked, they’ll leave telltale little nuggets of vegetables, which will reveal their presence (a gigantic no-no for the sneaky chef).



Drain the potatoes and carrots and put them in the food processor with two tablespoons of water. Puree on high until smooth; no pieces of carrots or potatoes should remain. Stop occasionally to push the contents from the top to the bottom. If necessary, use the third tablespoon of water to make a smooth puree, but the less water the better. This makes about 2 cups of puree. Double the recipe if you want to store another cup of puree. Store in the refrigerator for up to three days, or freeze 1/4 cup portions in sealed plastic bags or small plastic containers.

Each of the nutritional boosters listed here have been kid tested and have proven to be undetectable in taste, texture and color. Start by adding the least amount recommended of just one of the nutritional purees listed below. Add a little more each time you serve this dish (which is served in our house every day!) You can also mix two or more of the purees or boosters, as long as the total is no more than about half cup total, per six ounce box of macaroni and cheese.

White Puree:

2 cups cauliflower, cut into florets

2 small to medium zucchini, peeled and rough chopped

1 teaspoon fresh lemon juice

1-2 tablespoons water, if necessary

Steam cauliflower in a vegetable steamer over 2 inches of water, using a tightly-covered pot, for about 10 to 12 minutes until very tender. Alternatively, place cauliflower in a microwave-safe bowl , cover with water, and microwave on high for 8 to 10 minutes until very tender.

While waiting for the cauliflower to finish steaming, start to pulse the raw peeled zucchini with the lemon juice only (no water at this point). Drain the cooked cauliflower. Working in batches if necessary, add it to the pulsed zucchini in the bowl of the food processor with one tablespoon of water. Puree on high until smooth. Stop occasionally and push contents from the top to the bottom. If necessary, use the second tablespoon of water to make a smooth (but not wet) puree.

Makes about 2 cups of puree. Double recipe if you want to store even more, which can be done in the refrigerator for up to 3 days, or freeze 1/4 cup portions in sealed plastic bags or the small plastic containers.

Once you've made the puree, prepare macaroni and cheese according to the directions on the package. Add 2-4 tablespoons of White Puree into the cheese sauce, mixing until well blended. If sauce becomes too dry, simply add an extra tablespoon of milk and extra cheese (either a slice of American cheese or 1/4 cup of grated cheddar melted into the sauce).

Orange Puree:

1 medium sweet potato or yam, peeled and rough chopped

3 medium to large carrots, peeled and sliced into thick chunks

2-3 tablespoons water

In a medium pot, cover carrots and potatoes with cold water and boil for about 20 minutes until yams, and especially carrots, are very tender. If the carrots aren’t thoroughly cooked, they’ll leave telltale little nuggets of vegetables, which will reveal their presence (a gigantic no-no for the sneaky chef).

Drain the potatoes and carrots and put them in the food processor with two tablespoons of water. Puree on high until smooth; no pieces of carrots or potatoes should remain. Stop occasionally to push the contents from the top to the bottom. If necessary, use the third tablespoon of water to make a smooth puree, but the less water the better.

This makes about 2 cups of puree. Double the recipe if you want to store even more. Store in refrigerator up to three days, or freeze 1/4 cup portions in sealed plastic bags or small plastic containers.

Once you've made the puree, prepare macaroni and cheese according to the directions on the package. Add 2-4 tablespoons of Orange Puree into the cheese sauce, mixing until well blended. This one works best with an extra slice of American cheese or 1/4 cup of grated cheddar melted into the sauce to help mask the carrots, which have a bit more distinguishable taste, in the puree.

Optional Boosts

For those days when a puree seems like too much work (or to add even more nutrition, above and beyond the puree ingredients), consider these additions:

1/4 cup to 1/2 cup tofu: Prepare macaroni and cheese according to the directions on the package. Puree tofu in a food processor until smooth or mash it well with the back of a fork. Add pureed tofu into the cheese sauce, mixing until well blended.

1 to 2 slices American cheese or ¼ cup grated cheddar cheese: Prepare macaroni and cheese according to the directions on the package. Add extra cheese to the packaged cheese sauce, mixing well until completely melted.

Without further ado, here are The Sneaky Chef’s favorite store-bought snack foods for lunch boxes – I chose these because they have more nutrients than traditional snacks, and many have more “staying” power to keep kids full longer at school – not to mention kid-appeal.

• 
  

  Dark chocolate-covered raisins or almonds.

  
  

• 
  
  Honey roasted cashews or almonds.
  
  

• 
  
  Trail mix.
  
  

• 
  

  Popcorn -- ideally home-made (or buy the almost naked kind in the bag).

  
  

• 
  
  Whole grain Fig Newtons.
  
  

• 
  

  Whole grain crackers with squeeze peanut butter or string cheese.

  
  

• 
  

  Whole wheat pretzels.

  
  

• 
  

  Organic yogurt tubes (freeze them).

  
  

• 
  

  Mandarin oranges or peaches in plastic tub.

  
  

• 
  
  Whole grain tortilla chips.
  
  

• 
  
  Applesauce tubes (freeze them).
  
  

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  Baby carrots with dressing.
  
  

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  Banana, apple, or pear.
  
  

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  Cheese stick (part-skim) or individually wrapped cheese squares (with ice pack).

  
  

The argument centers on educating children about proper nutrition. Everyone was in agreement that the school cafeteria needed to go on a diet. But banning cupcakes is tantamount to outlawing one of the last remaining bits of childhood that kids today have left. Merry-go-rounds, walking to school, trick-or-treating, and simply playing outside are now nearly things of the past.

It’s apparent that the only way we’re going to have our cupcake and eat it, too, is to build a better one. Believe it or not, cupcakes are the perfect “carrier” to deliver valuable nutrition. How? By simply adding a few hidden ingredients. And what school nutritionist could object to a cupcake invisibly enhanced with pureed blueberries, spinach and whole wheat pastry flour, and with only half the fat and sugar?

Parents, we must unite to save the cupcake! By adding some sneaky nutrition, we can get cupcakes taken off the endangered species list and back into happy tummies. Let’s start baking again for fund-raisers, and keep the fun in childhood and the specialness in birthdays!

I now present my recipe for healthier chocolate cupcakes–boosted with hidden veggies, fruits, and whole grains. They contain half the fat and sugar of standard cupcakes and, by the way, have earned the seal of approval from the most discriminating taste-testers of all: kids!

Nutrition Highlights: whole grains, fruit, and vegetables, rich in vitamins A, C, E and K, potassium, manganese, folate, iron, fiber, antioxidants, and flavonoids.

1 cup Flour Blend (equal parts whole wheat flour, white flour, and wheat germ)

Preheat oven to 350 degrees and line a muffin tin with paper liners.

Melt the butter and chocolate chips together in a double boiler or a metal bowl over simmering water (or in the microwave, checking every 15 seconds).

Remove from heat and allow mixture to cool a bit.

Meanwhile, in another bowl, stir together the egg, vanilla, Purple Puree, and sugar. Combine this purple egg mixture with the cooled chocolate mixture.

In a mixing bowl, stir together Flour Blend, cocoa powder, baking powder and salt. Add this to the chocolate mixture and blend thoroughly. Fill muffin cups almost to the top.

Bake 23 to 25 minutes, until a toothpick inserted in the center comes out clean. Turn the cupcakes out of the tins to cool. Dust tops with powdered sugar.

Make-ahead Recipe: Purple Puree

3 cups raw baby spinach leaves (or 1 cup frozen chopped spinach, or frozen chopped collard greens)

1 1/2 cups fresh or frozen blueberries (no syrup or sugar added)

If using raw spinach, thoroughly wash it, even if the 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. If using frozen blueberries, quickly rinse them under cold water to thaw a little, and then drain.

Fill the bowl of your food processor with the blueberries and cooked spinach, (or collards) along with the lemon juice and 1 tablespoon of water, and puree on high until as smooth as possible. Stop occasionally to push top contents to bottom. If necessary, use a second tablespoon of water to make a fairly smooth puree.

This amount of spinach and blueberries makes only about 1 cup of puree. Double the recipe if you want to store another cup of the puree. It will store in the refrigerator up to 2 days, or you can freeze 1/4 cup portions in sealed plastic bags or small plastic containers.

The breading technique is standard—the ingredients are anything but. Using the classic “ dry/wet/dry” technique, I upgraded the flour to whole grain, then added pureed carrots and sweet potatoes to the egg batter, and enhanced the final breading with wheat germ and almonds (omit if allergic). The pureed vegetables add a hint of sweetness to the chicken, while hiding beautifully under a blanket of crunchy breading. Each time you make this recipe, you can gradually increase the amount of the Orange Puree used in the batter. They may not be able to see the veggies under the crunchy breading, but their little bodies know the nutrients are there and they thank you for the extra effort!

You can pan fry these in a little heart-healthy olive oil or oven bake them if you are short on time in the kitchen.

Makes 4 to 6 servings

1 pound boneless, skinless chicken tenders (or boneless, skinless chicken

breasts, cut into strips)

1/2 teaspoon salt

1/2 cup flour, preferably whole wheat

2 large eggs

1/4 to 1/2 cup Orange Puree (see Make-Ahead Recipe #2 below)

2 cups Better Breading (see Make-Ahead Recipe #12 below)

1/2 cup grated Parmesan cheese

Olive oil for pan frying

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

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

Pan-fry method:

Heat 2 tablespoons oil in a large skillet over moderately high heat until hot but not smoking. Add a few strips at a time, pan frying on one side until the crumbs look golden, about 2 to 3 minutes. Watch for burning, and turn down heat if necessary. With tongs, turn the pieces over and lightly brown the second side until golden, about 3 minutes. Reduce the heat to low and continue heating chicken until cooked through, about another 10 minutes. Blot cooked tenders on paper towels to remove excess oil.

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

Preheat oven to 400 degrees.

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

An Emory University study asked twenty-three children to go organic, and after only three days, the kids’ bodies no longer showed traces of two common pesticides: malathion and chlorpyrifos. Once the kids went back to their usual diet, the chemicals returned.

Sneaky Chef Make-Ahead Recipe #2: Orange Puree

1 medium sweet potato or yam, peeled and rough chopped

3 medium to large carrots, peeled and sliced into thick chunks

2-3 tablespoons water

In a medium pot, cover carrots and potatoes with cold water and boil for about 20 minutes until yams, and especially carrots, are very tender. If the carrots aren’t thoroughly cooked, they’ll leave telltale little nuggets of vegetables, which will reveal their presence (a gigantic no-no for the sneaky chef).

Drain the potatoes and carrots and put them in the food processor with two tablespoons of water. Puree on high until smooth; no pieces of carrots or potatoes should remain. Stop occasionally to push the contents from the top to the bottom. If necessary, use the third tablespoon of water to make a smooth puree, but the less water the better.

This makes about 2 cups of puree. Double the recipe if you want to store another cup of puree.Store in refrigerator up to three days, or freeze 1/4 cup portions in sealed plastic bags or small plastic containers.

Sneaky Chef Make-Ahead Recipe #12: Better Breading

1 cup bread crumbs, preferably whole wheat*

1 cup almonds, slivered and blanched (optional; omit if allergic)

1 cup wheat germ, unsweetened

1 teaspoon salt

With this recipe, you are aiming at the consistency of cornmeal, not bread flour. Pulse almonds in food processor. Don’t let the food processor run continually; if you don’t pulse it, you will end up with nut butter. Pour the meal into a bowl, and then combine into it the ground bread crumbs, wheat germ and salt.

Keep refrigerated in a sealed, labeled plastic bag up to 2 weeks.

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

Each of the nutritional boosters listed here have been kid tested and have proven to be undetectable in taste, texture and color. Start by adding the least amount recommended of just one of the nutritional purees listed below. Add a little more each time you serve this dish (which is served in our house every day!) You can also mix two or more of the purees or boosters, as long as the total is no more than about half cup total, per six ounce box of macaroni and cheese.

White Bean Puree:

2 cups cauliflower, cut into florets

2 small to medium zucchini, peeled and rough chopped

1 teaspoon fresh lemon juice

1-2 tablespoons water, if necessary

Steam cauliflower in a vegetable steamer over 2 inches of water, using a tightly-covered pot, for about 10 to 12 minutes until very tender. Alternatively, place cauliflower in a microwave-safe bowl , cover with water, and microwave on high for 8 to 10 minutes until very tender.

While waiting for the cauliflower to finish steaming, start to pulse the raw peeled zucchini with the lemon juice only (no water at this point). Drain the cooked cauliflower. Working in batches if necessary, add it to the pulsed zucchini in the bowl of the food processor with one tablespoon of water. Puree on high until smooth. Stop occasionally and push contents from the top to the bottom. If necessary, use the second tablespoon of water to make a smooth (but not wet) puree.

Makes about 2 cups of puree. Double recipe if you want to store even more, which can be done in the refrigerator for up to 3 days, or freeze 1/4 cup portions in sealed plastic bags or the small plastic containers.

Once you've made the puree, prepare macaroni and cheese according to the directions on the package. Then add 2-4 tablespoons of pureed white beans into the cheese sauce, mixing until well blended.

 

White Puree:

2 cups cauliflower, cut into florets

2 small to medium zucchini, peeled and rough chopped

1 teaspoon fresh lemon juice

1-2 tablespoons water, if necessary

Steam cauliflower in a vegetable steamer over 2 inches of water, using a tightly-covered pot, for about 10 to 12 minutes until very tender. Alternatively, place cauliflower in a microwave-safe bowl , cover with water, and microwave on high for 8 to 10 minutes until very tender.

While waiting for the cauliflower to finish steaming, start to pulse the raw peeled zucchini with the lemon juice only (no water at this point). Drain the cooked cauliflower. Working in batches if necessary, add it to the pulsed zucchini in the bowl of the food processor with one tablespoon of water. Puree on high until smooth. Stop occasionally and push contents from the top to the bottom. If necessary, use the second tablespoon of water to make a smooth (but not wet) puree.

Makes about 2 cups of puree. Double recipe if you want to store even more, which can be done in the refrigerator for up to 3 days, or freeze 1/4 cup portions in sealed plastic bags or the small plastic containers.

Once you've made the puree, prepare macaroni and cheese according to the directions on the package. Add 2-4 tablespoons of White Puree into the cheese sauce, mixing until well blended. If sauce becomes too dry, simply add an extra tablespoon of milk and extra cheese (either a slice of American cheese or 1/4 cup of grated cheddar melted into the sauce).

Orange Puree:

1 medium sweet potato or yam, peeled and rough chopped

3 medium to large carrots, peeled and sliced into thick chunks

2-3 tablespoons water

In a medium pot, cover carrots and potatoes with cold water and boil for about 20 minutes until yams, and especially carrots, are very tender. If the carrots aren’t thoroughly cooked, they’ll leave telltale little nuggets of vegetables, which will reveal their presence (a gigantic no-no for the sneaky chef).

Drain the potatoes and carrots and put them in the food processor with two tablespoons of water. Puree on high until smooth; no pieces of carrots or potatoes should remain. Stop occasionally to push the contents from the top to the bottom. If necessary, use the third tablespoon of water to make a smooth puree, but the less water the better.

This makes about 2 cups of puree. Double the recipe if you want to store even more. Store in refrigerator up to three days, or freeze 1/4 cup portions in sealed plastic bags or small plastic containers.

Once you've made the puree, prepare macaroni and cheese according to the directions on the package. Add 2-4 tablespoons of Orange Puree into the cheese sauce, mixing until well blended. This one works best with an extra slice of American cheese or 1/4 cup of grated cheddar melted into the sauce to help mask the carrots, which have a bit more distinguishable taste, in the puree.

Optional Boosts

For those days when a puree seems like too much work (or to add even more nutrition, above and beyond the puree ingredients), consider these additions:

1/4 cup to 1/2 cup tofu: Prepare macaroni and cheese according to the directions on the package. Puree tofu in a food processor until smooth or mash it well with the back of a fork. Add pureed tofu into the cheese sauce, mixing until well blended.

1 to 2 slices American cheese or ¼ cup grated cheddar cheese: Prepare macaroni and cheese according to the directions on the package. Add extra cheese to the packaged cheese sauce, mixing well until completely melted.

Makes about 42 small meatballs

6 to 8 tablespoons Green Puree (See Make-Ahead Recipe #3 below)

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 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 pasta sauce over spaghetti.

Sneaky Chef Make-Ahead Recipe #3: Green Puree

1 cup sweet green peas, frozen

2 cups raw baby spinach leaves (or 1 cup frozen chopped spinach, or frozen chopped collard greens)

2 cups broccoli florets, fresh or frozen

2 to 3 tablespoons water

If using raw spinach, thoroughly wash it, even if the package says “prewashed.” Using a vegetable steamer, steam broccoli in 2 inches of water in a tightly covered pot for about 10 minutes until very tender. Add the frozen peas and raw or frozen spinach (or collards) to the steamer basket for the last five minutes of steaming.

Alternatively, place broccoli, spinach (or collards) in a microwave-safe bowl, cover with water, and microwave on high for 8 to 10 minutes until very tender.

Once cooked, drain the broccoli, spinach, and peas and place them in the bowl of your food processor along with 2 tablespoons of water. Puree on high until as smooth as possible. Stop occasionally and push contents from the top to the bottom. If necessary, add the third tablespoon of water to make a smoother puree.

Makes about 2 cups of puree. Double this recipe if you want to store an extra cup. Store in refrigerator up to 3 days, or freeze 1/4 cup portions in sealed plastic bags or small plastic containers.

Makes about 50 two-bite cookies

1 cup Flour Blend (equal parts whole wheat flour, white flour, and wheat germ)

1/2 teaspoon baking soda

1/2 teaspoon salt

1/4 cup rolled oats, finely ground in a food processor

2 tablespoons blanched, slivered almonds, finely ground in a food processor (omit if allergic)

8 tablespoons unsalted butter

1/4 cup sugar

1/4 cup brown sugar

1 large egg

1 teaspoon pure vanilla extract

1/4 cup White Bean Puree (see Make-Ahead Recipe #9 below)

1/2 cup semi-sweet chocolate chips

Optional extra boost: 1 cup chopped walnuts or dried berries such as blueberries or raisins

Preheat oven to 375 degrees. Remove butter from refrigerator to let soften.

In a large bowl, whisk together Flour Blend, baking soda, salt, ground oats, and ground almonds (optional). Set aside.

In the bowl of an electric mixer, beat butter and both sugars until creamy. Beat in egg, vanilla, and White Bean Puree. Add dry ingredients and mix on low speed. Stir in chocolate chips (and walnuts or dried berries, optional). Make two-bite cookies by dropping rounded half-teaspoonfuls spaced 2 inches apart, onto nonstick or parchment- lined baking sheets.

Bake for 12 to 14 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.

Sneaky Chef Make-Ahead Recipe #9: White Bean Puree

1 15-ounce can white beans (great northern, navy, butter or cannellini) If you are starting with dry beans, soak 1 cup for an hour, then cook according to instructions.

1 to 2 tablespoons water

Rinse and drain the beans and put in the bowl of your food processor. Pulsing in on/off turns, puree the drained beans with just 1 tablespoon of water in processor until smooth, stopping occasionally to scrape down sides of bowl. The goal is a smooth, but not wet puree. (You are aiming for the consistency of peanut butter.) If necessary, thin with a little more water by one teaspoonful at a time until there are no flecks of whole beans visible.

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

Thankfully, my parents taught me that when a new challenge pops up in life, there are ways to meet it. And so, for all of you out there who may feel a sense of helplessness when it comes to your child’s less than ideal diet, let me say this: there are plenty of practical steps you can take today that will help you and your kids eat healthier and live longer, happier lives.

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  If possible (and don’t worry if it’s not), start good eating habits early. Studies show that one of the most effective ways of having children accept fruits and veggies is by having this be a normal part of their diet from the time they start solids.

  
  

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  Make every effort to eat well in front of your children. What message is broadcast if that luscious fruit bowl on the table is only frequented by fruit flies? Go up to a bowl of strawberries, select a red ripe yummy, and pop it into your mouth with a long, languorous, “Mmmmmm!” Rest assured that you have made an impact which will ever so slightly counter the 81 ads a day your children see on TV condoning junk food.

  
  

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  Make a game out of eating, and consider table time the most relaxing part of the day. I am serious about making silly things with food because I believe good food goes down better with smiles.

  
  

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  Visit a farm or orchard with your kids. U-pick is a great way to come home with bounty that is shown off, shared, and eaten. Also check out local farmers’ events such as hayrides and corn mazes.

  
  

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  If you have some time, grow your own little garden. Even an indoor herb basket is sufficient. Don’t expect your children to become instant gardeners toiling with a hoe. Perhaps their enjoyment will be an occasional visit to their tomato seeds that are sprouting. Again, the smallest things add up to a deeper connection to real food.

  
  

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  Shop with your kids at open air markets. The sights and smells are wonderful, the vendors are friendly and often encourage people to try samples, and there are no distracting candy bars in the vicinity. You can have your kids be in charge of selecting fruits and veggies

  
  

Recently I converted my sister-in-law to my tactics. It began at the breakfast table, with a stack of French toast. “Yum, this is so decadent! I thought you were going to show me a healthy breakfast to serve my daughter, but I’m kind of glad you forgot!”

The time had come. “Why do you think I’m called the Sneaky Chef? I call this ‘Fortified French toast’.” Into the batter, I’ve snuck a generous amount of my Orange Puree, which contains sweet potato and carrots. These two superfoods lend a hint of sweetness, plus they add fiber and vitamins B, C, A and K.

Makes 4 slices French toast

• 2 large eggs


• 1/2 cup milk


• 1/4 cup Orange Puree (see Make-Ahead Recipe below)


• 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.

Make-Ahead Recipe: Orange Puree

• 1 medium sweet potato or yam, peeled and rough chopped


• 3 medium to large carrots, peeled and sliced into thick chunks


• 2-3 tablespoons water

In a medium pot, cover carrots and potatoes with cold water and boil for about 20 minutes until yams, and especially carrots, are very tender. If the carrots aren’t thoroughly cooked, they’ll leave telltale little nuggets of vegetables, which will reveal their presence (a gigantic no-no for the sneaky chef).

Drain the potatoes and carrots and put them in the food processor with two tablespoons of water. Puree on high until smooth; no pieces of carrots or potatoes should remain. Stop occasionally to push the contents from the top to the bottom. If necessary, use the third tablespoon of water to make a smooth puree, but the less water the better.

This makes about 2 cups of puree. Double the recipe if you want to store another 2 cups of puree.Store in refrigerator up to three days, or freeze 1/4 cup portions in sealed plastic bags or small plastic containers.

Texture is more important than we think when it comes to food, which is why savvy marketing often links evocative words such as “creamy,” “crispy,” “crunchy,” or “smooth” to their product. When it comes to picky eaters, texture can be of paramount importance. If the food you make doesn’t feel just right—if there's a hint of lumpiness or grittiness, or the vaguest sensation of eating a leaf, or if it's simply drier or wetter than usual—it will be rejected, and all your careful efforts will be in vain.

This is why I concentrate just as much on texture as on taste or looks of any dish I serve my children. It’s that important. And luckily, I’ve come up with great “texture decoys” if my recipe doesn’t have the exact texture my children expect:

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  Sprinkles are one of my favorite decoys. More than just special looking, they divert my kids from assessing any slight textural difference. I add sprinkles on top of my pureed avocado hidden in chocolate pudding, or cover this pudding with chocolate chips. I also add sprinkles to my spinach and blueberry brownies while the chocolate is still hot.

  
  

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  Adding a bit more of an ingredient can often mask its texture. For example, I’ll add a bit more cheese to my macaroni and cheese, to cover any texture change that the hidden puree of cauliflower and white beans might create.

  
  


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  Crushed cereal topping makes a dish crunchier. My French toast fortified with wheat germ passes texture scrutiny with this tactic. You can also sprinkle some on top of mac ‘n cheese and bake.

  
  


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  Chocolate chips, raisins and other goodies are just as effective decoys inside of cookies as sprinkles are on top of things.

  
  

The number of calories added by these decoys is minimal, yet their effect is great and goes beyond making just a textural difference: these simple flourishes add pleasure and satisfaction to eating healthily. Perhaps, too, they send a subtle message to your child: you have taken just a bit more time and effort to transform a good dish into a special dish for the apple of your eye.

When I became a sneaky chef, I put down my arms, and wooed my little soldier with a plate of warm brownies. At least, that is what my daughter Sammy perceived: “Hey, mommy’s bringing me yummy brownies. She’s calling a truce. Wow, now Mommy’s giving me my favorite, mac-n-cheese. And whoa, what’s this! Breakfast ice cream? I will fight no more forever!”

While Sammy saw me pleasantly waving a white flag at each meal, I had the satisfaction of knowing that the war truly was over—and I had won it! My brownies were loaded with spinach and blueberries, and less than half the fat and sugar of normal brownies. That mac-n-cheese contained my white puree of zucchini and cauliflower. And the breakfast ice cream she was gobbling down was my fool-proof way of serving her a bowl of fruit, including avocado and yogurt.

I equate sneaky with smart. It makes a whole lot more sense to have a cooperative, happy eater who is getting her daily dose of fruits and vegetables than to deal with an unpleasant, resistant child who declares war on anything that might be good for her. In a war, only one side wins. In my house, “Veggies tonight, without a fight!” means we have a win-win situation.

Of course, even though the main dish may contain stealth-carrots, I still have a dish of veggies or salad at dinner. But since I started my “sneak attack,” the pressure to force good food into my little one is gone, and I can give her the choice to eat undisguised vegetables or not. More often than not, as she sees the others at the table enjoying them, she quietly joins in—a traitor to her own cause!

Nutrition Highlights: Fruit, calcium, and probiotics

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:

Extra Sneaky Strawberry Breakfast Ice Cream (serves 2 children)

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

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

Put all ingredients in food processor and puree on high — hold on tight, the first few seconds are a bit rough until the mixture smooths out. Each makes about 1 1/2 cups of ice cream.

Chocolate Banana Breakfast Ice Cream (serves 2 children)

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

Ingredients:

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

Put all ingredients in food processor and puree on high. Each makes about 1 1/2 cups of ice cream.

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!

So why not head into the kitchen and make the best, and healthiest pizza you and your family will ever eat? I’ve got a sneaky recipe that doesn’t change any of the satisfying taste and texture we all love, while adding a big boost of nutrition to each slice. Two of my super healthy sneaky purees can be added to any pizza sauce (home made or store bought) and no one will be the wiser. While your family happily munches away, you’ll have the satisfaction of knowing that they’re also eating yams, carrots and white beans—excellent sources of fiber, calcium, protein and vitamins. In fact, these additional superfoods actually make the sauce taste sweeter and less acidic, so everyone raves about the taste and it’s easier to digest. And who ever thought pizza could get any better…?

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

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

3 tablespoons Orange Puree (See Make-Ahead Recipe Below)

1/4 cup White Bean Puree (See Make-Ahead Recipe Below)

1 to 2 cups low-fat shredded mozzarella cheese

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

Directions:

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

Stretch pizza dough, or roll out with floured rolling pin on floured surface, to form a pie and transfer it to the stone or baking sheet. If using pocketless pitas, place them on the prepared baking sheet.

Combine tomato sauce with White Bean and Orange Purees. Mix well.

Spread 1/2 to 1 cup of the sauce mixture across the large pizza dough (use only 1/4 cup of sauce for each pita), then top with about 1 cup of mozzarella (use about 1/2 cup of cheese per pita).

Cover and refrigerate at this point, or bake for 15 to 20 minutes until bubbly and lightly browned.

Allow to cool a few minutes, then cut into triangles and serve.

Sneaky Chef Make-Ahead Recipe: Orange Puree

• 1 medium sweet potato or yam, peeled and rough chopped

• 3 medium to large carrots, peeled and sliced into thick chunks

In a medium pot, cover carrots and potatoes with cold water and boil for about 20 minutes until yams, and especially carrots, are very tender. If the carrots aren’t thoroughly cooked, they’ll leave telltale little nuggets of vegetables, which will reveal their presence (a gigantic no-no for the sneaky chef).

Drain the potatoes and carrots and put them in the food processor with two tablespoons of water. Puree on high until smooth; no pieces of carrots or potatoes should remain. Stop occasionally to push the contents from the top to the bottom. If necessary, use the third tablespoon of water to make a smooth puree, but the less water the better.

This makes about 2 cups of puree. Double the recipe if you want to store another cup of puree. Store in refrigerator up to three days, or freeze 1/4 cup portions in sealed plastic bags or small plastic containers.

Sneaky Chef Make-Ahead Recipe: White Bean Puree

• 1 15-ounce can white beans (great northern, navy, butter or cannellini)

Rinse and drain the beans and put in the bowl of your food processor. Pulsing in on/off turns, puree the drained beans with just 1 tablespoon of water in processor until smooth, stopping occasionally to scrape down sides of bowl. The goal is a smooth, but not wet, puree. (You are aiming for the consistency of peanut butter.) If necessary, thin with a little more water by one teaspoonful at a time until there are no flecks of whole beans visible.

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

I found out that what was going on in my neighborhood was representative of the rest of the country as well: that most American families today are struggling to improve their children’s diet.

Now, as I look at the studies that are coming out, I realize that what was started from my heart has serious applications at many levels. Take, for example, the recent study from Penn State University, in which “stealth vegetables” were added as nutritional fillers to a pasta dish served to children. In this study, researchers found that by adding these undetectable veggies, the resulting pasta dish had higher nutritional content but lower calories, and the children showed no preference for either the sneaky pasta or the traditional pasta.

Using vegetables and fruits as fillers has the potential to revolutionize this country’s approach to healthy eating. It offers a real solution to the problems of childhood obesity and many other nutritionally based ailments, with all their ramifications. It is the answer to an over-processed, imbalanced diet, and it works 100%, because it does not deprive kids (or anyone) of the tastes and textures they want and expect.

Take something as decadent as nachos cheese dip–normally an intensely rich snack that everyone loves. The same dip can be prepared with a significant amount of sweet potatoes and yams snuck inside. For a one cup serving, this reduces the calories by 30% and the total fat by 40%. At the same time, the makeover is delivering over ten times the amount of Vitamin A, and outshines regular cheese dip in most of the other vitamins, as well. There’s also added fiber to an otherwise fiber-less food. Now there’s a dip I like to see my kids dip into! And using the same puree of sweet potatoes and yams, I’ve boosted the nutritional value and lowered the calories of quesadillas and many other normally rich foods in much the same way, without anyone being able to tell the difference.

Triple-Stuffed Potatoes, another rich and creamy dish, is the perfect vehicle for a White Puree, which consists of cauliflower, zucchini and lemon juice, or even a White Bean Puree. Again, calories go down as improved nutrition slides down to willing tummies.

Fillers can also coat a dish. Chicken Tenders, a kid favorite for sure, can use two weapons from the sneaky arsenal: Orange Puree and Better Breading. This dynamic duo wallops a more traditional coating: calories down by 75%; total fat down by 90%; three and a half times more fiber; and lots more vitamins.

The bottom line is clear: healthy veggie “fillers” (which should more correctly be termed “superfoods”) are delivering the nutrition our children need, while lowering their caloric intake, and it makes me feel wonderful to help my family eat well, one delicious meal at a time. The only thing better is knowing that other families, like mine, are joining the sneaky chef ranks and improving their health. Bon appetit!