Double Delicious - Good Simple Food For Busy Complicated Lives

DoubleDelicious!Good,SimpleFoodforBusy,ComplicatedLives

JessicaSeinfeld

PhotographsbyLisaHubbard•IllustrationsbySteveVanceDesignby3&Co.

ProducedbySmallwood&Stewart,Inc.

Tomygrandmother,Eleanor,whoisstillbrilliantandbeautifulatage97

Contents

IntroductionMeettheKitchenCabinetShoppingHealthfully&WiselyKnowYourFoodLabelRecipes

Breakfast

CrunchyAlmondGranolaCinnamon-MapleQuinoaMapleSpiceMuffinsJerry’sCinnamonBuns

BananaChocolate-ChipWafflesScrambledEggMuffinsBaconandEggCupsBird’sNest

Mealtime

ChickenandRiceSoupTomatoSoupProtein-PackedGrilledCheeseButternutTomatoSoupHoneyMustardChickenLemonChickenChickenandBiscuitsChickenSatayChickenEnchiladasChickenParmesanTeriyakiChickenChickenPizzaBalsamicChickenSandwichCreamyChickenTurkeyMeatloafSweetandSourMeatballsMeatballSubsOrangeBeefSesameBeefwithBroccoli

LoMeinOrange-GlazedPorkSalmonBurgersTunaCasseroleShrimpDumplingsPastawithPeaPestoOrzoRisottowithChickenPumpkinRavioliGnocchiFettucciniAlfredoMacaroniandCheeseChickenCannelloniEllen’sBakedZitiCreamyWhole-GrainRisottoSummerCornFrittersBlackBeanBurgersRicePilafCauliflowerGratinSautéedSpinachwithRaisinsandPineNutsHuevosRancherosCheeseNachosSkinnyEggSaladCornBreadFrenchDressingCaesarDressingThousandIslandDressing

Dessert

ChocolateBreadPuddingChocolateYogurtCheesecakeMaplePeanutButterFondueAppleCrumbleMixedBerryCobblerTiramisuNondairyChocolatePuddingBananaChocolateTartsChocolatePeanutButterPieWhoopiePiesLemonPoppySeedCakeCherriesJubileeBrowniesCinnamonRaisinPeanutButterCookiesChocolateChipCookiesDoughnutCookiesLemonCreamCookiesLemonBarsBlythe’sThumbprintCookiesGingerCookiesFigBarsOatmealRaisinCookiesCranberryBiscottiChocolateBiscotti

FrozenBananaPopsCarrotOrangePopsMintChocolateChipIceCreamCaramelCornWatermelonPunch

Essentials

EquipmentThePurees:HowToTheSkinnyonFats

AcknowledgmentsAbouttheAuthorCreditsCopyrightAboutthePublisher

Introduction

Asaparentofthreeyoungchildren,oneofmybiggestdailychallengesishelpingthemwiththehabits,attitudes,andorientationtowardfoodthatwillcarrythemthroughlife.BeforeIhadkids,Ithoughtthatwouldbesimple.Ihavealwayslovedtocook,andIgrewupeatingfreshvegetablesandfruits,soInaivelythoughttheywouldlovethesamehealthyfoodsasme.

HowwrongIwas.Tomyshockanddismay,puttinggoodfoodinfrontofthemnotonlydidn’t

work,itoftenputtheireatinghabitsintoreverse.AshardasItriedtomakecute-looking,“fun”meals,andtochopvegetablesintoteeny,tinypieces,thesewereultimatelylabor-intensiveandunsuccessfulmeals.Infact,therewerecountlessmealswhereitseemedasifmyoldertwochildrenatenexttonothing.Iwasreallyworriedthattheywerenotgettingtherightnutrients;atthesametime,Ialsoworriedthatstressandhighpressurearoundthetablewouldmakematters

alsoworriedthatstressandhighpressurearoundthetablewouldmakemattersworse,bothfortheshortandlongterm.Prettysoon,foodfatigueandfrustrationsettledinandIrealizedthatIhadtofindalternatives.

Thencamemyfirstpersonalbreakthrough:vegetablepurees—atime-honoreddevicethatworkedwonderswithmykidsthroughthenonintimidatingfoodstheyalreadyloved.ThatlittlepersonaltriumphbecametheimpetusformybookDeceptivelyDelicious.

Butevenaftermyinitialprogress,Iknewtherewasmoretonutritionandhealthfuleatingthanjustpureedveggies.Andlikeallthingsconcerningmychildren,Iwantedtodomoreforthem.SoIcontinuedmyfoodadventure:asearchformorehealthyoptions,freshandrichingredients,andalways—ALWAYS—deliciousflavor.Thisbookistheresultofthatadventure.

NOT-SO-SUPERMARKETS

Wouldn’titbegreatifsupermarketsandfoodcompaniesplacedthesamepriorityasparentsdoonmakinglifesimpleandhealthy?Butthefoodindustryandparentsareondifferentmissions.ThisbecamecleartomeasIstartedtolookfornutritionalanswersandstrategiesinthegrocerystore,andIwasquicklyoverwhelmedbyaseaofconfusingpackagesandconflictinglabels.

I’msureyouknowthedilemma.You’restaringatawallofbreakfastcereals.Eachcolorfulboxisscreamingitsnutritionalclaimsatyou:Vitamins!Fiber!Grains!Low-fat!Cholesterolfree!Trans-fat-free!Heart-healthy!Theyallclaimtobegoodforyou—eventheonesyouKNOWarenot.

Foodandingredientdecisionsaremoredifficultthanever.Companiesthatmakefoodmisrepresentormisleadusintobuyingproductswithlittleornonutritionalvalue.Storesthatsellfoodwillsometimestrytostrategicallyleadustowardtheleasthealthyfoodoptions.Andeachpublicationwereadbringsusanoverloadofnutritionalstudies,allcontradictingsomethingwe’vejustreadsomewhereelse.

Whatareyousupposedtobelieve?Whichhealthclaimsarereal,andwhicharetheretotrickyou?Howcanyougetbacktofoodbasics,buildamanageable,healthylifestyle,andmakesureyouaremakingtherightchoicesforyouandyourfamily?

CRACKINGTHECODE

Theanswerformewaseducationandtakingsmallsteps.First,IstartedreadingeverythingIcouldgetmyhandsonandspoketo

nutritionalexpertslikeJoyBauer.OnceIrealizedwhattheproblemswere,theanswersbecameobvious.Andforme,alittleeducationandalotofperseverancehavegonealongway.

Then,onceIhadaplantoimprovemyfamily’seatinghabits,IfollowedtheadviceoffoodandnutritionprofessionalssuchasNewYorkUniversityprofessorLisaSasson,whointroducedmetosimplewaysofgettingmorenutritiousfoodsintomyfamily.Shetaughtmehowtoshopforfoodwisely.Alongtheway,Ilearnedthatsuddenlychangingthewayyourfamilyeatsisprettyclosetoimpossible.Instead,theincrementalchangesIhavemadehavemeantthatmyfamilywasnotforcedorshockedintoeatingfoodthatlookedandtasteddifferentfromwhattheywereusedto.

Slowlybutsurely,IhavegottentheSeinfeldsfrompointA(verysimplefoodsthatcontainfewnutrients)topointB(foodsthatarefullofgoodthings,includingveggiesandwholegrains).AndIhavediscoveredthatthebenefitsofgood,healthyfoodgobeyondthewell-beingofeachindividual.Goodfoodmakesusahappyandharmoniousfamily.How,youask?Whenyoufeedyourfamilygoodfood,Iassureyou,youwillfeellikeyouaredoingagreatjobasaparent.Moreover,youdon’thavetopressurethemtoeateverything—becauseeveniftheyskipsomethings,youknowthenextmealtheyeatathomewillbenutritious,too.Itmakesforarelaxedandenjoyablemealtime.

FOODMATH!ADDITIONWITHOUTSUBTRACTION

Ifyoureadmyfirstbook,youknowthatIbelieveinfindingwaystomakeordinaryfoodsextraordinarybyloadingthemupwithhealthyingredients,suchaspureedvegetablesandfruits.

Butwhilefruitsandvegetablesareimportant,therearemanyothersimple,healthyingredientsthatyoucanaddtomakeeverydayfoodevenbetter.I’llsharewithyousomedeliciouswaystoaddwholegrainstoyourbakedgoods,boostsweetnesswithoutalotofsugar,andmakeluxurioussauceswithoutartery-cloggingfats.Youdon’tevenhavetotakemywordthattheserecipesaregoodforyou!Atthebottomofeachrecipewe’veaddedasimplenutritionalanalysisbyJoyBauersoyoucanseehowmanycaloriesorhowlittlefatisineachdish.Andjustasbefore,it’snotaboutmaking“healthfood.”It’saboutmakingthefoodyoueatdomoreforyourbodyandmakingitevenmoredelicious.

PEACE,LOVE,ANDHEALTHYINGREDIENTS

Inthepagesahead,you’llfindawholenewarrayoffamilyfavorites—breakfasts,lunches,dinners,snacks,andtreats—improvedbyaddinginthehealthynutrientsthatweallneed.

Notonlyaretheserecipesdeliciousandgoodforus,but,withafewexceptions,they’requickandeasytomake,too.Weallleadbusylivesanddon’thavealotofextratimetospendinthekitchen.Sothemajorityofrecipesinthisbookdon’trequirealotofpreptimeandcouldevenbemadebysomeonewithlimitedcookingexperience.AsIwasdevelopingthemIkeptthinking,“CanAllyhandlethis?”(sheismydearfriendwhoisjustlearninghowtocook),and“CanRebeccafindtimetomakethis?”(that’smysisterwhohas4youngkidsaswellasanotherfull-timejob).Recipesthathaveaspecialtabthatsays“Quick”requirejust20minutesorlessofhands-onpreptime,afterwhichyoucanleaveeverythingtocook.

Theserecipesaretheresultoflotsofexperimentation.I’malwaystrying,failing,refining,andimproving.Alongtheway,Icreateplentyofculinarydisasters.Believeme,Iknowwhatdoesn’twork.Butaftermanykitchendisasters(likegreenchocolate-chipcookies,hot-pinkspaghettisauce,andbreadsotoughyoucouldbounceitagainstthewall)andmanymoretriumphs,Irealizedfoodcanbefunandeasytoprepare,deliciousandsatisfyingtoeat,andarewardingsourceoffulfillmentthatcomesfromdoingsomethinggreatforthepeopleyoulovethemost.Inthepagesahead,Ihopeyou’llfindthattherecipesandtipsthatreallyworkformyfamily’shealthandhappinessworkforyoursaswell.

Let’sgetstarted!

MeettheKitchenCabinet

Jessica

IamverypleasedtointroduceyoutomyKitchenCabinet—myhusband,Jerry,mythreechildren,andnutritionistJoyBauer.Whileeveryonewhoeatsatmyhome—friendsandfamily—ispartofthereviewpanel,it’smyhusbandandchildrenwhoItrustmosttoadviseandhelpmetaste(andretaste)alloftherecipesinthisbook.IfyoureadDeceptivelyDelicious,youhavealreadybeenintroduced.Buttwoyearsisalongtime,particularlyinthelifeofachild,solet’sgetcaughtup.

Sascha

Ouroldestchild,andonlydaughter,isnine.IknewSaschawasgoingtomakethingsinterestingforuswhenshespitoutpeasinherhighchairthefirsttimeIgavethemtoherwhenshewasafewmonthsold.Asshehasgrown,shehasgottenabitbetterabouttryingnewfoods.Beinginthekitchenpreparingherownsnacksandcookingwithmehasdefinitelyhelped.Butsheisanibbleratbest,eatingonlylittlebitsoffoodatatime—exceptwhenitcomestodessert.

best,eatingonlylittlebitsoffoodatatime—exceptwhenitcomestodessert.Somehow,herappetitethengetsmuchbigger.

Julian

Ourmiddlechildissevenyearsoldandavoraciouseater.Julianwilleatanice,robustmealwithoutanyprodding,andheisoftenupforseconds.Heiscuriousbutcautiousaboutnewfoods.Hefirstlikestosmellnewfoodsheistrying.Thenhehasalittlelick,atinynibble,untilfinally,almostalways,asmileappearsandheannounces,“It’sgood!!”tothetable.

Shepherd

Our“baby”isnolongerababy!Heisfiveyearsoldandhasnoissueswithfood.Hereachesforbroccoliandsweetpotatoesonhisplatefirst!Easybreezy.MuchtotheamazementofSaschaandJulian,hejustlikesallfoods!Shepherdishisownmanandcouldnotcarelesswhathissiblingslikeordon’tlike.Infact,thereisnothinghewon’ttry.

Jerry

Mylovinghusbandisthebesteaterinthehouse.HeeatsandenjoysanythingImake.Heisalsoagreatdesserttaster.Nomatterhowfullheis,hewillalwaystrysomethingandgivemeaveryhonestanswer.Heisabiglate-nightsnacker,soIhavetohidetreatsIamworkingonfromhim.Heisgenerallyahealthyanddisciplinedeaterbuthedefinitelyknowshowtoletloose(hencethecinnamonbunsnamedforhiminthisbook).

Joy

JoyisourVERYstringentrecipevetter.ShemakessureIsticktoingredientsthatarelowinfatandsodiumandthatarenutritionallydenseaswell.NoteveryrecipepassedmusterwithJoy,becauseinmyreality,sometimesperfectnutritionmustbepassedoverforsuperquickandefficient.Butforthemostpart,everythinginthisbookwillkeepyouontrack,ifyoudoyourpartbykeepingyourportionsincheck.

ShoppingHealthfully&Wisely

ANAISLE-BY-AISLEGUIDETOYOURGROCERYSTORE

Itallstartswithsmartshopping.Withouttherightingredientsinthehouse,it’shardtoeatwell.Unfortunately,choosingtherightingredientsandproductsisnotthatsimple—ifitwere,wouldn’tweallbehealthyandfit?

Instead,whenfacedwithhundredsofproductsonthesupermarketshelves—manyoutrightunhealthyandsomemasqueradingashealthy—smartshoppingbecomesalmostlikeasearch-and-rescuemission.Tomakehealthy,nutritiouschoices,we,thewearyandoftenchild-totingshopper,mustnotbedistractedormisled,andmustfocusonseparatingthegoodfromthebad.Weneedtostayalertandthinklikeafoodscientist.

Alas,thinkinglikeascientistdoesn’tcomenaturallytomanyofus,certainlynottome,soIturnedtomyfriendLisaSasson,anutritionistintheDepartmentofNutrition,FoodStudies,andPublicHealthatNewYorkUniversity,tohelpmedevelopsomeguidelinesforselectingmorenutritiousfoods—innearlyeverypartofthestore—aislebyaisle.Ithasbecomemypersonalroadmaptothegrocerystoreandhasmadeshoppingfaster,easier,andhealthier.Ihopeyou’llfindithelpful,too.

VeryImportant!

KnowYourFoodLabel

Thefoodlabelthatappearsoneverythingfrombottledwatertobreakfastcerealrevealsmoreaboutwhatyou’rebuyingthananyofthemoreprominentclaimsonthefrontofthepackage.Useittocompareproducts,discoverwhattheytruly

contain,andcheckforallergenssoyoucanmakehealthierchoices.

1.Servingsize.Caloriesandnutrientsonthelabelarelistedperserving.Butservingsizesareusuallysmallerthanyouthink.Very

oftenyou’llconsumemorethanoneserving,soincreasethenutrientsandcaloriesproportionately.

2.Lookforalow(5%orless)PercentDailyValuesforfat,saturatedfat,cholesterol,andsodium.Mostofuseattoomuchofthesethings.Dietshighinthesenutrientscanincreaseyourriskofheartdiseaseandhighbloodpressure.

3.Transfat.Youmayalsoseetheterm“partiallyhydrogenatedfat.”Thistypeoffatissaidtodothemostdamagetoourarteries.It’sfoundincakes,cookies,friedfoods,saladdressings,snackfoods,andstickmargarines.Lookforproductsthatare“trans-fat-free.”

4.Lookforahigh(20%ormore)PercentDailyValuesfordietaryfiber,vitaminA,vitaminC,calcium,andiron(especiallyforchildren,teens,andpostmenopausalwomen).Eatingadequateamountsofthesenutrientscanimproveyourhealthandmayreduceyourriskofcertainchronicdiseases.NoonefoodhasahighPercentDailyValuesforeverynutrient,soavarieddietisessential.

5.Sugars.Thereisnorecommendationfortheamountofsugartoeatperday.Sugarsonthelabelincludenaturallyoccurringones(thosefoundinfruitsandmilk)andaddedsugarssuchascornsyrup,high-fructosecornsyrup,fruitjuiceconcentrate,molasses,maltose,dextrose,sucrose,brownsugar,invertsugar,rawsugar,turbinado,honey,andmaplesyrup.It’snotgoodtoconsumetoomuchaddedsugar,regardlessofthesource.

6.Recommendeddailyintakenumbers.Nutrientsthathaveupperlimits,suchasfat,cholesterol,andsodium,arelistedfirst.Thelowerlimitofothernutrients,suchasfiber,arelistednext,meaningweshouldeatatleastthisamountperday.Bearinmindthesefiguresarebasedona2,000-calorieand2,500-caloriediet,whichcoversmostadultfemalesandmales,respectively.Ourindividualcalorierequirementsdiffergreatlydependingonmanyfactors—principallyage,activitylevel,andgender.

7.Ingredientsarelistedbyweight,fromhighesttolowest.

BOTTOMLINE

Itrytostayawayfromproductswithalonglistofingredients,especiallythosewithlotsofaddedsugars,highsodium,ortransfats.

Fruits&Vegetables

It’ssafetosayweallneedtoeatmorevegetablesandfruits:They’reanessentialpartofagooddiet.Wealsoneedtoeatavarietyofthemtomakesurewegetthefullbenefitsnutritionally.Fortunately,naturehasdoneitsownlabeling:Thedifferentcolorsoffruitsandvegetablesactuallyindicatethepresenceofdifferentnutrients.So,simplycombiningasmanycolorsaspossibleinyourbasketensuresagoodmix.

Besidesmixingcolors,goforin-seasonproduce,ideallylocallygrown.Notonlydoesittastebetterbutit’slikelytobefresherandhavemorenutrients.Strawberriesorcornmaylookenticinginmidwinterbutafterthelongtransportandstorage,thenutrientsandflavorswillprobablyhavediminishedsignificantly.

Outofseason,considerfrozenproduce,whichcanhaveevenmorenutrientsthanfresh,becausethey’vebeenflashfrozenattheirpeak.Andofcourse,frozenfruitsandvegetablesneedlesspreparationinthekitchen—pureestakehalfthetime!

Cannedpumpkin,sweetpotato,andtomatoproductsarealsogoodoptionsoutofseason.Withanyfrozenorcannedfood,lookatthelabelandavoidthosewithaddedsalt,sugars,orfats.

WhatIBuy…Vegetables:Buywhateverisinseasonandlooksfresh.Broccoli,bellpeppers(allcolors),okra,carrots,tomatoes,squash,anddark,leafygreenssuchas

spinachorcollardgreensareamongthemostnutritiouschoices.

Fruits:Again,choosewhateverisinseasonandfresh.Topchoicesnutritionallyinclude:blackberries,blueberries,strawberries,raspberries,oranges,bananas,watermelon,apples,melon,pinkgrapefruit,pomegranate,grapes,cherries,kiwi,andmangoes.

Freshherbs:Herbs,likebasil,mint,rosemary,andsage,contributeaddedaromaandflavorsthatcanreducetheamountofsaltweuse.Theycanalsobeagoodsourceofvitamins,minerals,andphytochemicals(substancesfoundnaturallyinplantfoodsthatpromotehealthandreducetheriskofdisease).

Driedfruits:Iliketousedriedfruits,likeraisins,apricots,andprunes,toaddnaturalsweetnesstofoodsortoeatasasnackontherun.They’regoodsourcesofvitamins,minerals,andfiber.Butbecausethey’resoconcentrated,watchportionsize,ascaloriescanquicklyaddup.

Makesuredriedfruitdoesnothaveaddedsugarsoroils—checkthelabel!Also,beawarethattheconcentratednaturalsugarsindriedfruitcancontributetotoothdecay.Aquickrinsewithwater,atooth-brushing,orevenchewingsugarlessgumcutsdownonriskofdecay.

Dairy

Dairyproductsarerichincalcium,protein,andvitamins.Notsurprisingly,fatistheproblemhere.Thegoodnewsisthatskimmilkor1%low-fatmilkprovideallthesamenutritionwithlittleornofat.So,goforlow-fatoptionsinthisaisleandwatchoutforproductsthatsaythey’relow-fatbuthavelongingredientslists,likesomeyogurts,creamers,andwhippedtoppings.Forsourcreamand

lists,likesomeyogurts,creamers,andwhippedtoppings.Forsourcreamandfrozenyogurt,wherealittlefatmaybenecessaryforflavorandtexture,reducedfatcanbeatastieroptionthanlow-fatornon-fat.

WhatIBuy…Milk:Mosthealthauthoritiesagreethatchildrenunder2yearsshoulddrinkwholemilk,butforeveryoneelse,low-fat(1%)ornon-fat(skim)milkisamuchbetteralternative.Incaseyou’rewondering,thereisabigdifferencebetween1%,2%,andfull-fatmilk:1%milkhaslessthanhalfthefatof2%(andaquarterthatofwholemilk)!

Ifyouaregettingawayfromdairy-basedmilkaltogether,tryunsweetenedsoyorricemilk(withcalciumandvitaminDadded).Theytastebetterthanyoumightthink!

Low-fatsourcream:Low-fatsourcreamcontainshalfthefatofregular,andI’llbetyoucan’ttellthedifferencewhenit’susedonapotatoorinadip.

Low-fatGreekyogurt:Yogurtshouldhaveonlyacoupleofingredientsandlittleornoaddedsugarsandnoartificialsweeteners.IpreferGreekyogurtbecauseeventhelow-fatorfat-freevarietiesarecreamierthanmostregularyogurtsandtheycontainupto50%moreprotein.

Lookforyogurtswithlive,activecultures,whichmayaiddigestion.

Trans-fat-freesofttubmargarine:Soft(tub)orliquidmargarineshavelesshydrogenatedfatthanstickandaboutaquarterofthesaturatedfatofmostbutters.

Alittlebuttereverysooftenisfine.WhatIdon’tuse,Iwrapwellandfreezetopreservefreshnessaslongaspossible.Themostimportantthingistouseitsparingly.

Low-fatcheese:Whentoppingapizzaortuckedinaquesadilla,low-fatcheeseisaperfectlygoodsubstitutewithlessthanhalfthefatofatypicalcheese.Whenit’sthe“star,”suchaspartofanhorsd’oeuvre,I’llchooseareallydeliciousfull-

fatcheeseandserveitinsmallquantities.

Low-fatbuttermilk:Low-fat(1%)buttermilkcontainslessthanhalfthefatofwholemilk,yethasalltherichnessofflavor.Iuseittomakemashedpotatoesorsaladdressingscreamyortoaddmoisturetopancakes,cakes,andmuffins.

Eggs:Checkthedateonthecarton.Itisconsideredsafetouseeggsfourtofiveweeksaftertheir“sellby”date,butIdon’trecommendit.Thetasteandqualityoftheeggdiminishovertime.Thecolorofeggs,brownorwhite,makesnodifferencenutritionally.

Meat,Poultry&Fish

Goforleancutsofmeatandwhite-meatpoultry,thentrimtheexcessfatandremovetheskinfromchickenbeforecooking.Lookformeatcutslabeledas“lean”or“extra-lean.”

Evenwithleancuts,portioncontrolisimportant.Itisrecommendedthatmostadultsconsumenomorethan6ouncesofleanmeat,poultryorfishaday—that’sapieceonlyaboutthesizeof2decksofcards.

TheAmericanHeartAssociationrecommendseatingsomevarietyoffishtwiceaweek.Itisarichsourceofproteinandmanyvitaminsandminerals,andhasomega-3fattyacids(TheSkinnyonFats),whichappeartoprotecttheheart.Moststore-boughtfishisfarmraised;abetteroptioniswildfish,ifitisavailableandaffordable.Itishealthier,hasmoreflavor,andisbetterfortheenvironment.

Everyone,especiallychildrenandpregnantwomen,shouldavoidfishwithhighlevelsofmercury,suchasshark,swordfish,tilefish,andkingmackerel.Thesefishshouldbeconsumedsparinglybyanyone.Agoodsiteforinformationonmercuryinfishisepa.gov/waterscience/fish/states.htm.

WhatIBuy…Beef:Lookfortheword“round”or“loin”inthenameofthecut,suchastenderloinortopround;flanksteakisalsogood.Thesearetheleanestcuts.Ifyou’rechoosinggroundbeefselect90%lean.

Pork:Loincuts,suchastenderloin,loinchop,andloinroast,aretheleanestcuts,aswellasham.

ChickenandTurkey:Chooseskinlessbreast,orremovetheskinbeforecooking.Groundpoultry—turkeyorchickenbreast—isagreatlow-fatalternativetogroundbeefforburgersandmeatsauces.

Nitrate-freeorextra-leanTurkeyBacon:ThisismychoicewhenIabsolutelymusthavetheflavorofbacon.

Fish:Goodoptionsarecannedlighttuna,smallerfish(whichhavelowermercury),andshellfish.Lookforanchovies,catfish,clams,flounder,pollack,salmon,sardines,shrimp,scallops,tilapia,trout,orwhitefish.

Oils

Wheneverpossible,Iuseanoil-basedcookingspraytoprovideallthefatIneedtocookwithandnomore.CanolaoiloroliveoilaregoodchoiceswhenIdon’tuseaspray.

Properstorageisimportanttopreservethenutritionalbenefitsandflavorof

Properstorageisimportanttopreservethenutritionalbenefitsandflavorofoils.Exposuretooxygen,heat,andlightcancausethemtogorancid.Purchaseortransferoilstoglassormetalcontainers—thedarkerthebetter.Storeinadark,coolcabinet(notoverthestoveasIusedtodo!)andbuyinsmallamounts.

WhatIBuy…Canolaoil:Canolaoilisoneofthehealthiercookingoils,withmorehearthealthyomega-3fattyacids(TheSkinnyonFats)thanothervegetableoils.Becauseit’sflavorlessitcanbeusedinanynumberofways.

Extra-virginoliveoil:Extra-virginoliveoilisfromthefirstpressingofolives,soitistheleasthandledandretainsthemostnutrientproperties.Nutritionistssaythatoliveoilcontainsactivebiologicalcompoundsthatmayhelpreducetheincidenceofsomechronicdiseases,suchascancerandheartdisease.

Breads&Cereals

Therearealotofconfusinghealthclaimsmadeonbreadandbreakfastcerealpackaging.Regardless,theingredientslistiswhereyou’lldiscoverthetruecontents—notonthefrontofthepackage.Lookfora“whole”grainasafirstingredient,suchaswholewheat.Whole-grainproductscontainthewholekernel,whichisrichinfiber,vitamins,minerals,andotheractivecompoundsthatmayhelpreducetheriskofheartdisease,diabetes,andcancer.Grainsthatare“refined”havethesepartsofthekernelremovedandlosethemostimportantnutrients.Breadsthatclaimtobe“madewith”wholewheat,wheat,multigrain,sevengrain,and/orstonedwheat,areprobablymadefrommostlyrefined,notwholegrains.

Mostbreakfastcereals,evensomemadewithwholegrains,containalotofaddedsugars.Ifsugar,high-fructosecornsyrup,dextrose,maplesugar,etc.,appearshighupintheingredientslist,findanotheroption!Iprefertosweeten

appearshighupintheingredientslist,findanotheroption!Iprefertosweetenmyowncerealwithfreshordriedfruitratherthanhavethemanufacturerdoit.Also,Idon’tbuyanycerealthatusesartificialfoodcoloring.

Granolacerealsalwayslookandsoundhealthy,buttheycanbehighinfatandcaloriesandmaycontainsomehydrogenatedfats.Ilookforlow-fatgranolaormakemyown(CrunchyAlmondGranola).

Finally,checkportionsizewhencomparingbreakfastcereals.Thenutritionalanalysisonthesideoftheboxisforamodest2–1cupserving.Mostofustakemuchmore.IuseameasuringcupeverytimeIpourabowlformyself.

WhatIBuy…Whole-grainbreads:Lookfor“wholegrain”or“wholewheat”asthefirstingredientandcheckoutthegramsoffiber.Breadsthataregoodsourcesoffiberhavearound3gramsperslice(recommendeddailyfiberintakeforadultsis25to35grams.)

Breakfastcereals:Choosecerealswithatleast3gramsoffiberperservingandlowsugar—thesugarcontentofasingleservingcanrangefrom0to21grams(4gramsisateaspoonful)!

Pasta,Rice,Beans&Grains

Beansandgrainsareamongthehealthiestandmostversatilefoodsyoucanfind.They’regoodsourcesofprotein,fiber,vitamins,phytochemicals,andminerals;they’reanexcellent,inexpensivesubstituteformeat;andbestofall,they’resatisfyingwithoutaddingalotofcalories.

Lookforwhole-grainproductsfirst.Iftheproducthas“enriched”onthe

Lookforwhole-grainproductsfirst.Iftheproducthas“enriched”onthelabel,itmeansthegrainisrefinedwithsomevitaminsandmineralsaddedbackduringprocessing.Wholegrainsnaturallyhaveno(orverylittle)salt,providehearthealthyunsaturatedfat(althoughverylittle),andaregoodsourcesoffiber.

MyfamilylovespastasoI’mhappywe’vemadetheswitchtowhole-wheatvarieties,whichhaveallthenutritionalbenefitsofanywhole-grainproduct.Howlongyoucookpastamattersalotandinfact,theexpertssaythatitactuallyaffectsitsnutritionalvalue.Theysaypastaisbestcookedaldente(whichtranslatesas“tothebite”)sothatit’sslightlyfirm.

Likeoils,brownriceandotherwhole-grainscangorancid,losingtheirnutritionalvalueaswellastheirflavor.Sobuytheminsmallquantities,findadark,coolcupboardforshort-termstorage(uptoacoupleofmonths),andkeepwhole-grainfloursinthefreezerforlongerperiods.

WhatIBuy…Whole-wheatpasta:Switchingtowhole-wheatormultigrainpastaisoneofthesimplestandquickestwaystoincreaseyourfamily’sfiberintake(whole-wheathasuptothreetimesthefiberofregularpasta).Imadetheswitchbyservinghalfregularandhalfwhole-wheatpastatogether,andslowlymovingtoallwhole-wheat.

Brownrice:Nuttierandchewierthanregularwhiterice,brownriceisalsohigherinfiberandvitaminE.Again,youcanintroduceitslowly,graduallymixingitinwithregularrice.

Oatmeal:Oatmealisoneofmyfavoritegrains,andcanbesomuchmorethanadeliciousbreakfast.It’sgreatforcookiesandasatoppingincakes,pies,andcrumbles.

Quinoa(pronouncedkeen-wah):Likekasha,wildrice,barley,andwheatberries,quinoaisrichinprotein,vitamins,andmineralsandhighinfiber.Quinoaisactuallyamild-flavoredseedthatcookslikerice,butmuchfaster.Useitinsoups,asasubstituteforrice,orasahotcereal(Cinnamon-MapleQuinoa).

Whole-wheatflour:Whole-wheatflourwillboostthefiberinyourdietandaddallthehealthbenefitsofwholegrains.Indoughsorbatters,whole-wheatflourcanreplacerefinedwhiteflourorall-purposeflour.Becausewhole-wheatflourcanmakebakedgoodstoodense,I’lloftenmixwhole-wheatandall-purposeflour.

Flaxseed:Iuseflaxseedalot,sprinklingitoncerealoryogurtoraddingittobreadcrumbtoppingsorinbakedgoods,becauseit’sareallygoodsourceofomega-3fattyacidsandfiber.Initswholeform,flaxseedislesssusceptibletospoilage,butshouldbegroundbeforeusesoyoucanabsorbitmoreeasily.Storewholeflaxseedinadarkcontainerinacoolplace;groundflaxseedshouldbestoredintherefrigeratoror,betterstill,keptinthefreezer.

Cannedbeans:Mostcannedbeanshaveaddedsalt,soIrinsethemafewtimesorusedried.Preparingdriedbeansiseasy,butitdoestaketime:Soakthebeansaroundeighthoursorovernight,thendrainthewateracoupleoftimes(whichhelpstomakethemlessgassy).Thencookthemfor1–4hours,dependingonthebean,untiltheyaretender.

Juices&Sodas

Sincetheywerelittle,I’vetriedtotrainmykidsnottoexpectsomethingsweettosatisfytheirthirst.Sothedrinkofchoiceformyfamilyisfilteredtapwaterorbottledwater,whennecessary.Juiceisconsideredaspecialtreatonoccasion.Wehavelotsoffunmakingourownfreshlysqueezedorangejuice.Iuseanelectriccitrusjuicer,whichyoucanfindforlessthantwentydollarsonline,tomakepurehomemadejuices.

IfIbuyjuice,Ilookfor100%fruitorvegetablejuice.Toberealjuice,fruits

IfIbuyjuice,Ilookfor100%fruitorvegetablejuice.Toberealjuice,fruitsorvegetablesshouldbetheonlyingredients.

Checkdrinkscloselythatsaytheyare“madewithrealfruit”—theymayactuallycontainverylittlerealfruitjuiceandlotsofaddedsugarsand,quiteoften,artificialcoloring.Theword“drink”onthelabelalsoprobablysignifiesthatitismadewithsomethingotherthan100%juice.

Also,rememberthatalljuices—and,ofcourse,allsodas—containsugar,sotheycancontributetotoothdecay.Carbonatedsoftdrinks,fruitdrinks,punches,fruitades,sweetenedteas,andcoffeedrinksareusuallyhighinaddedsugarsandcalorieswithlittleifanynutritionalbenefits.Manycommerciallymadesmoothiesalsofallintothiscategory.

WhatIBuy…Juice:Ifyoubuyjuiceboxes,makesuretheyarethesmall4-ouncesizeandthattheyare100%juice.AccordingtotheAmericanAcademyofPediatrics,dailyjuiceconsumptionfor1-to6-year-oldsshouldbelimitedto4–6ouncesandto8–12ouncesfor7-to18-year-olds.

Snacks

Iamsorrytobreakthenews,butnomatterwhatthelabelsays,snackfoodswillnotcontributesignificantamountsofhealthynutrientstoyourdiet.They’remeanttobetasty.Regardlessofwhatthelabelboasts,snackfoodsaretreats—thatmeanstheyaretobeenjoyedonoccasionandinmoderation.

Thethingthatdoomsmuchofoursnackingisportionsize.Evensmallbagsthatlooklikeasingleportionareoftenmore—sometimes3timesmore!Trybuyingindividual-servingbags,orbuyinbulkandthenportionitoutyourselfinsmallsandwichbags.Snackspackagedin“singleserving”sizesmakeithardertoovereat.

And,asalways,readthelabelcarefully.Therearesomelow-fatoptions,but

And,asalways,readthelabelcarefully.Therearesomelow-fatoptions,butbeawarethatalthoughthelabelmayadvertise“low-fat”or“trans-fat-free,”theproductcanstillbehighinaddedsugarsand/orcaloriesandsodium.

Almosteverybodybuyspotatochipsfromtimetotime.Regularchipshavearound9–10gramsoftotalfatperserving;reduced-fatchips,withabouthalfthatamount,areabetteroption.

Bakedchipsdohavelessfat,buttomeitallcomesdowntotaste.Iprefertoeatfewerregularchipstosatisfymycravingforsomethingsavoryandcrunchy,ratherthaneatingmoreofsomeoverlyprocessedbakedchips,whichmaystillleavemewiththesamecraving!

Vegetablechipsmaysoundnutritious—andlookpretty—butnutritionallytheyarenotmuchdifferentthanregularchips.Mostofthevegetables’nutritioniswashed,deepfried,andprocessedaway.

WhatIBuy…Cookies:Whenchoosingcookies,buythesimplestonesyoucanfind.Theytendtohavefewercaloriesandfewerunhealthyingredients.Ibuywhole-wheatgrahamcrackers,BunnyorTeddyGrahams,gingersnaps,andfruitbars.

Granolaandcerealbars:Ilookforproductsmadewithwholegrains,thenselectthosewithlowcaloriesandhighfiber.Lotsofthesebars,particularlyso-calledenergybars,containmanytypesofsugarsandsyrupsandaresimilarinnutritiontocandybars—withsomevitaminsandmineralssprinkledin.Itrytochoosegranolaorcerealbarsthathavearound130caloriesorlessperbar.ClifZBarsforkidsarepopularintheSeinfeldhome(Iremindeveryonetobrushtheirteethafterward!)

Pretzels:Pretzelsshouldhavenofatandonlyafewingredients.Stayawayfromthosethathaveaddedfatsandflavorings.

NutsandSeeds:Almonds,cashews,sunflowerseeds,pumpkinseeds,walnuts,andpeanutsaregoodsourcesofvitamins,minerals,phytochemcials,fiber,andheart-healthyfats.Althoughrichinnutrients,allnutsandseedsarehighincalories,soeatinmoderation.Ilookfornutsandseedsthatdonothaveadded

salt,sugars,flavorings,oroils.

Breakfast

CrunchyAlmondGranola

Store-boughtgranolascanbeloadedwithsaturatedfatandsugar.Idevelopedmyownthat’shealthier(andIthinktastier).It’saddictive,soIpre-measure½cupservingsinbaggiestoensureportioncontrol!

QUICK!

Prep:5minutesTotal:35minutesYield:Serves8

¼cupsesameseeds¼cupflaxseedmeal¼cuprawalmonds¼cuprawcashews¼cupraisins¼cupdates,chopped½cupbrancereal,suchasNature’sPathSmartBran1cupunsweetenedcrispybrownricecereal,suchasErewhonCrispyBrownRiceCereal1cupold-fashionedoats1teaspooncinnamon¼cuphoney½cupcarrotpuree

1.Preheattheovento350°F.

2.Combinealltheingredientsinalargebowl.

3.Spreadevenlyontoagreasedbakingsheet.Bakefor30minutes,stirringoccasionallytopreventoverbrowning.Letcool.Storeinanairtightcontainerorzipper-lockplasticbag.

Julian:Thisismydad’sfavoritebreakfastcereal.

Shepherd:Minetoo!

Calories:209,Carbohydrate:36g,Protein:5g,TotalFat:7g,SaturatedFat:1g,Sodium:35mg,Fiber:6.5g

Cinnamon-MapleQuinoa

Quinoaisoneofthosesuper-healthyfoodsthat’ssodeliciousandeasytoprepare,youwonderwhywedon’teatitmoreoften.Packedwithprotein,fiber,andminerals,itmakesagreatcomfyandcozy(gluten-free)breakfast.

QUICK!


1¼cupswater1cupquinoa1tablespoontrans-fat-freesofttubmargarinespread½cupsweetpotatopuree1tablespoonpuremaplesyrup1/3cuplightvanillasoymilkornonfat(skim)milk¼teaspooncinnamonPinchofsalt6teaspoonspuremaplesyrup,dividedforgarnish6teaspoonschoppedwalnutsoralmonds,dividedforgarnish

1.Inasmallsaucepan,bringthewatertoaboil.Meanwhile,rinsethequinoaincoldwaterandstrain.Addthequinoatotheboilingwaterandreduceheattoasimmer.Cookfor12minutes,uncovered.Removethepotfromtheheat,cover,andletsitfor5minutes.

2.Inaseparatepot,meltthemargarine.Stirinthesweetpotatopuree,1tablespoonofthemaplesyrup,soymilk,cinnamon,andsalt.Whenthequinoahasfinishedcooking,stirinthesweetpotatomixture.Divideintobowlsandtopwithateaspooneachofmaplesyrupandnuts.

Joy:Thoughit’sconsideredawholegrain,quinoaisactuallyaprotein-richseed.Itmakesagreatalternativetooatmealinthemorning.

Calories:186,Carbohydrate:30g,Protein:5.5g,TotalFat:5g,SaturatedFat:0.5g,Sodium:100mg,Fiber:3g

MapleSpiceMuffins

Yousimplycan’tgowrongwithmapleandallspice.Atleastinourhouseyoucan’t.Myhusbandactuallyclaimsthat“thisiswhatheavensmellslike.”ShownherewithJerry’sCinnamonBuns(recipeJerry’sCinnamonBuns).

QUICK!

Prep:20minutes

Total:50minutes

Yield:Makes12muffins

Nonstickcookingspray¼cuptrans-fat-freesofttubmargarinespread½cuppuremaplesyrup1(6-ounce)containeroflow-fatlemonyogurt½cupnonfatsourcream1largeegg1largecarrot,washedandgrated1smallapple,grated½cupraisins1cupall-purposeflour1cupwhole-wheatpastryflour1teaspoonbakingsoda1teaspoonbakingpowder1½teaspoonscinnamon1teaspoonallspice½teaspoongroundclove¼teaspoonsalt

1.Preheattheovento350°F.Coata12-cupmuffintinwithcooking

sprayorlinewithpaperbakingcups.

2.Inalargebowl,stirthemargarine,maplesyrup,yogurt,sourcream,egg,carrot,apple,andraisins,breakingupthemargarinewithaspoon.

3.Sprinklethe2typesofflour,bakingsoda,bakingpowder,cinnamon,allspice,clove,andsaltoverthemargarinemixture.Stiruntiljustcombined,butdonotovermix—thebatterissupposedtobelumpy.

4.Dividethebatteramongthemuffincups.Bakeuntilthetopsofthemuffinsarelightlybrownedandatoothpickcomesoutcleanwheninsertedintothecenter,20to25minutes.Turnthemuffinsoutontoaracktocool.

5.Storeinanairtightcontaineratroomtemperatureforupto2days,orwrapindividuallyandfreezeforupto1month.

Shepherd:Doesheavenreallysmelllikecinnamon?

1serving=1muffinCalories:198,Carbohydrate:35g,Protein:4g,TotalFat:5g,SaturatedFat:1g,

Sodium:250mg,Fiber:2.5g

Jerry’sCinnamonBuns

ThereisnothingJerrylovesmorethancinnamonbuns.Nothing.SoIcameupwithasubstitutefortheonesloadedwithfatandcaloriesthathe’llsometimeseatontheroad.Photograph“Cinnamon-MapleQuinoa”.

Prep:1hour45minutes

Total:2hours

Yield:Makes16buns

SPONGE1½cupslukewarmnonfat(skim)milk¼cup100%orangejuice2(¼-ounce)packetsactivedryyeast¼cupgranulatedsugar

DOUGH2cupsall-purposeflour2cupswhole-wheatpastryflour¼cupnonfat(skim)milkpowder¾teaspoonsalt½cupcarrotpuree1largeegg3tablespoonstrans-fat-freesofttubmargarinespreadNonstickcookingspray½cupfirmlypackedlightordarkbrownsugar2tablespoonsgroundcinnamon

GLAZE¼cupcauliflowerpuree3tablespoonsconfectioners’sugar1teaspoonpurevanillaextract1teaspoon100%orangejuice

1.Tomakethesponge,placethemilkinasmallglassbowlandmicrowave40to50secondsonhighuntilthemixtureislukewarm.Stirintheorangejuice,yeast,andsugar.Setasideinawarmplaceuntilfoamy,about10to15minutes.

2.Tomakethedough,inthebowlofastandingmixerusingadoughhook,combinebothtypesofflour,themilkpowder,andsalt,andmixonlowuntilcombined.Withthemixerstillonlowspeed,addtheyeastmixture,carrotpuree,andegg.Increasethespeedtomediumandkneadfor5minutes.

3.Addthemargarineandrunthemixer1minutemore—thedoughwillbecomestickyandwillclingtothehook.Withflouredfingers,removethedoughstucktothehookandplaceitinthebowl.Coverthebowlwithplasticwrapandletthedoughriseinawarmplaceuntildoubled,about1hour.

4.Afterdoughhasdoubledinsize,placeitonacuttingboardwithflouredhands.Cutthedoughinhalf.

5.Coatalargebakingsheetwithcookingsprayandplacehalfthedoughonit.Flattenthedoughoutwithyourfingers,pattingtheedgestomakethemeven.Sprinklethesurfaceofthedoughwithhalfofthebrownsugarand1tablespoonofthecinnamon.

6.Rollthelongestedgeofthedoughawayfromyoutoformalog.Withaserratedknife,slicethedoughinto1-inchroundsandflipthemswirl-sidedownonthebakingsheet.

7.Repeatsteps5and6withtheremainingdough.

8.Preheattheovento350°Fwhiletherollsrisefor15minutesmore.

9.Meanwhile,maketheglaze.Whiskalltheingredientsfortheglazeinasmallbowlandsetaside.

10.Bakethebunsuntiltheyarecookedthroughbutstillsofttothetouch,18to20minutes.Removeandcoolbeforedrizzlingwiththeglaze.

Joy:Thesecinnamonbunshaveaboutone-tenththefatoftheonesyoubuyatthemall,plusofferupasplashofvitaminCthankstothecauliflowerfrosting.

1serving=1bunCalories:203,Carbohydrate:39g,Protein:5g,TotalFat:3g,SaturatedFat:0.5

g,Sodium:165mg,Fiber:3.5g

BananaChocolate-ChipWaffles

Abrunchfavorite.Ittakesjustafewgooey,meltedchocolatechipstomakethesewafflesfeellikeaspecialtreatonaweekendmorning.

QUICK!


1cupwhole-wheatpastryflour1teaspoonbakingsoda¼teaspoonbakingpowder¼teaspoonsalt3tablespoonscanolaoil2largeeggwhites½cuplow-fat(1%)buttermilk½cupcarrotpuree1ripebanana,mashed(about½cup)2tablespoonsbittersweetordarkchocolatechipsNonstickcookingspray

1.Preheatawaffleirononhigh.Inalargebowlorzipper-lockplasticbag,mixtheflour,bakingsoda,bakingpowder,andsalt.Inanotherlargebowl,beattheoil,eggwhites,buttermilk,carrotpuree,andbananawithanelectricmixer.Mixonlowspeedfor1minuteuntilsmooth.Stirinthechocolatechips.

2.Addtheflourmixture.Stirwithawoodenspoonuntiljustcombined—thebatterwillbelumpy.Coatthewaffleironwithcookingspray.Ladle8to4cupofthebatterintoeachcompartmentoftheiron.Cookuntilthetopoftheironreleaseseasilyandthewaffleislightlybrown,4to5minutes.Serveimmediately.

Jessica:Myrule—chocolatechipsatbreakfastonlyhappenonweekendsorholidays.

Calories:298,Carbohydrate:40g,Protein:7g,TotalFat:13.5g,SaturatedFat:2g,Sodium:565mg,Fiber:6.5g

ScrambledEggMuffins

Weeatlotsofeggs—specificallyeggwhitescombinedwithawholeegg,tolightenthingsup.HereI’veaddedchickpeastokeepthingslowinfatbuthighinprotein.

QUICK!


Nonstickcookingspray4slicesnitrate-freeturkeybacon3largeeggwhites1largeegg½cupchopped,low-sodiumchickpeas,rinsedanddrained¼cupnonfat(skim)milk4teaspoonsgratedParmesan

1.Preheattheovento400°F.Coatan8-inchsquarepieceofaluminumfoilwithcookingsprayandlaythebacononthefoil.Transfertotheovenandbakefor10–15minuteswhileyoupreparetheeggfilling.

2.Inasmallbowl,whisktheeggwhites,egg,chickpeas,andmilk.Ina6-cupmuffintin,coat4ofthecupswithcookingspray.Dividetheeggmixtureamongthe4cups.Removethebaconfromtheovenandsnipwithscissorsorthinlyslice.Sprinklethebaconovertheeggsandtopwith1teaspoonoftheParmesan.

3.Bakeuntiltheeggspuffandarecookedthrough,12to15minutes.Removefromthemuffinpanandcoolslightlybeforeserving.

Jessica:Thiscutebreakfastcanbetakenontherun,yetiselegantenoughforasit-downbrunch.

Calories:117,Carbohydrate:6g,Protein:14g,TotalFat:4g,SaturatedFat:1g,Sodium:370mg,Fiber:2g

BaconandEggCups

Thesearesimpletomake.Mykidslovetohelpcraftthelittletortillacupsbeforetheygointothemuffintin.

QUICK!


Nonstickcookingspray4fajita-size(6-inch)whole-wheattortillas1largeegg3largeeggwhites½cupcauliflowerpuree2slicesnitrate-freeturkeybacon,chopped4tablespoonsshreddedreduced-fat(2%)cheddarcheeseHandfulofchoppedtomatoesandscallions(optional)

1.Preheattheovento350°F.Ina6-cupmuffintin,coat4ofthecupswithcookingspray.Holdupatortillaandmake2pleats,foldingthetortillaintoacup.Pressitdownonthecounter,sothatyoumakethebottomflatandthenfititintooneofthesprayedmuffincups.Repeatwiththeremainingtortillas.

2.Inasmallbowl,whisktheegg,eggwhites,andcauliflowerpureeuntilsmooth.Distributetheeggmixtureamongthefourtortillas.Sprinklewiththebaconandcheddarcheese.Bake,uncovered,untiltheeggiscookedthroughandthecheeseismeltedandlightlybrowned,about15to20minutes.Servetoppedwithchoppedtomatoesandscallions.

Julian:Ilovehowcrispythecupgets.It’slikeeatingachipinthemorning!

Calories:153,Carbohydrate:14g,Protein:12.5g,TotalFat:5.5g,SaturatedFat:1.5g,Sodium:465mg,Fiber:0.5g

Bird’sNest

Pastathat’scrunchyANDcheesyisirresistible,especiallyforbreakfast!Thislookssopretty,noonewillguessyouusedlastnight’sleftoverspaghetti.


2cupsleftovercookedwhole-wheatspaghetti½cupcauliflowerpuree¼cupgratedParmesan2teaspoonscornstarchPinchofsalt¼cupflaxseedmeal1tablespooncanolaoil6largeeggs

1.Combinethespaghetti,cauliflowerpuree,Parmesan,cornstarch,salt,andflaxseedmealinamediumbowl.

2.Setalargenonstickskilletovermedium-highheat.Add½teaspoonofthecanolaoil.TakesomeofthepastaandformitintoanOshape,leavinga2½-inchopeninginthecenter.Sauté2to3minutesuntilbrown.

3.CarefullyfliptheOover.Crack1oftheeggsintothecenteroftheO,takingcarenottobreaktheyolk.Coverandcook2to3minuteslonger,untiltheeggiscookedtoyourliking.

4.Repeatwiththeremainingpastaandeggstomake6nests.Sprinklewithsaltjustbeforeserving.Servewarm!

Joy:Eggsareagoodsourceofcholine,avitalnutrientthatsupportsbraindevelopmentinkids.


WholeGrains:TheSmartStart

Nutritionistsoftensaythatbreakfastisthemostimportantmealoftheday.Wholegrainsareanespeciallyhealthfulchoiceforbreakfastbecausetheyarepackedwithnutrientsandfiberandleaveyoufeelingsatisfied.Butforme,morningsarewhenIhavetheleasttime.So,herearesomewaystogetthegreatbenefitsofwholegrainswithoutalotoffuss.

HotBrownRiceCereal:Itrytocookextrabrownriceatdinner(withoutsalt)soIcanuseitforbreakfastinthemorning.Heatabout3cupscookedbrownricewith1tablespoontrans-fat-freesofttubmargarine,andasprinklingofraisinsorslicedbananas.Servewithwarmedlow-fatmilkorsoyorricemilk,andalittlebitofhoneyorbrownsugar.Itopwithahandfulofsliced,toastedalmondsorwalnuts(toastthemonhighinasautépanwhileheatinguptherice).

YogurtSmoothie:Uselow-fatyogurtasabaseandstirinraw,uncookedoats,groundflaxseed,orwheatgerm.Addsomefreshorfrozenfruitforcolorandsweetness,or,ifyouhaveabitoffreshmint,dicealeafandsprinkleontop.Throwitallinablenderwithsomeicecubesandyouhaveadelicioussmoothie.Nocookingrequired!

HomemadeMuesli:Ilovetomakemyownmuesli.Iusuallyhaveeverythingin

mycupboardsoIcanthrowittogetherwithinminutes.Inabowlorplasticbag,addlotsofwholeoats(nottheinstantkind)asthebase.Thenaddsomewhole-wheatflakesand/orbrancereal.Iaddbrownricecrispiestomakeitmoreappealingtomykids.Chopupsomedates,adddriedraisinsorcranberries(thekindsweetenedwithfruitjuiceonly—nosugars!),flaxseed,andsomechoppedwalnuts.Shreddedcoconutisnice,ifyouhaveit.MixinGreekyogurtandletitsitforawhile.Finally,drizzlewithhoneybeforeeating.

Mealtime

ChickenandRiceSoup

Myfamilycannotgetenoughofthisrichandcreamysoup.Mykidswouldprefertoeatthisaboveanythingelse.Iaddasqueezeoflemonattheend—myfriend’sItaliangrandmothertaughtmethisoldMediterraneansecret.


2carrots,peeled1stalkcelery1smallonion,peeled2tablespoonsoliveoil¼teaspoonpepper½teaspoonsweetpaprika¼cupshort-grainwhiterice1quartwater1quartlow-fat,reduced-sodiumchickenbroth2skinlesschickenbreastsonthebone1cupcauliflowerpuree½cupcarrotpuree1tablespooncornstarch2tablespoonsreduced-fatcreamcheese,atroomtemperature¼cupfreshlysqueezedlemonjuice

1.Finelychopthecarrots,celery,andonionbyhandorinafoodprocessor.Heattheoliveoilalargestockpotovermedium-highheat.Addthechoppedvegetables,pepper,andpaprika.Cookuntilthevegetablessoftenbutdonotbrown,6to8minutes.Addthericeandcook1to2minutesmore,untiltheendsofthericeturntranslucent.

2.Addthewaterandbrothandbringtoaboil.Addthechickenandcover.Turnofftheheatandletthechickencookinthehotwateruntilit’snolongerpinkatthebone,25to30minutes.Oncethechickenhascookedthrough,removethemeatfromthebone,shredit,andreturnittothepot.

3.Stirthepureesintothesoup.Inasmallbowl,mashthecornstarchintothecreamcheese.Remove1cupofthesoupandwhiskitintothecreamcheesemixtureuntilitissmoothandalllumpsaregone.Stirthesoupandcream-cheesemixturebackintothepotandwarmthroughifnecessary.Stirinthelemonjuicejustbeforeserving.

Julian:Icouldeatthiseveryday.


TomatoSoup

IloveTomatoSoupwithgrilledcheese.Mychildren,predictably,won’ttouchtomatosoup.ButwhenIaddsomeminiturkeymeatballs,they’lleat“meatball”soupwithnoproblem.ShownherewithProtein-PackedGrilledCheese(recipe“Protein-PackedGrilledCheese”).

QUICK!


2tablespoonsoliveoil2stalkscelery,chopped1smallonion,minced3clovesgarlic,minced1(28-ounce)can“nosaltadded”whole,peeledtomatoes1cupsweetpotatopuree½cupbroccolipuree1quart(4cups)low-fat,reduced-sodiumbeefbroth1bayleaf¼teaspoonpepper4ouncesreduced-fatcreamcheese,atroomtemperature

1.Warmtheoilinalargestockpotovermedium-highheat.Addthecelery,onion,andgarlic.Cookuntiltheonionsoftens,6to8minutes.Addthetomatoes,sweetpotatoandbroccolipurees,broth,bayleaf,andpepper.

2.Bringtoaboil.Reducetoaslowsimmerandcookuntilthesoupbeginstothicken,about10minutes.Offtheheat,addthecreamcheese.Removethebayleaf.Blendwithanimmersionorstick

blenderuntilsmooth.Serveimmediately.

Joy:Thissouphitstheantioxidanttrifecta.TomatoesprovidelycopeneandvitaminC,andsweetpotatoisanexcellentsourceofbeta-carotene.

Calories:130,Carbohydrate:15g,Protein:4.5g,TotalFat:6.5g,SaturatedFat:2g,Sodium:285mg,Fiber:3.5g

Protein-PackedGrilledCheese

Thebeanspreadunderthemeltedcheesemakesthisareallysatisfyingmeal.Ihavealsoservedtheseaslittleappetizers,especiallywhenmyvegetarianfriendscomefordinner.Photograph“ChickenandRiceSoup”.

QUICK!

Prep:10minutes

Total:15minutes

Yield:Serves4

BEANSPREAD1cuplow-sodiumwhitebeans,suchasnavyorcannellini,drainedandrinsed2teaspoonslemonjuice¼cuppart-skimricotta1teaspoonoliveoil½clovegarlic,roughlychopped¼teaspoonsalt1/8teaspoonpepper

4sliceswhole-wheatbread8tablespoonsbeanspread8tablespoonsshreddedpart-skimmozzarella

1.Forthebeanspread,placethebeans,lemonjuice,ricotta,oliveoil,garlic,salt,andpepperinamini-chopperandblenduntilsmooth.Spreadeachsliceofbreadwith2tablespoonfulsofthebeanspread.Dividethecheeseamongthe4slicesandtoastinatoasterovenuntil

thecheeseisgoldenandmelted.

2.Storeremainingdipinanairtightcontainer.Canberefrigeratedforupto1week.

Joy:Beansareanexcellentsourceoffiber(about6gramsperhalfcup),something

thatmostpeoplecouldusemoreofintheirdiet.

Calories:157,Carbohydrate:20g,Protein:10g,TotalFat:4.5g,SaturatedFat:2g,Sodium:370mg,Fiber:4g

OtherMothersKnowBest!

“Necessity,whoisthemotherofinvention…”

That’swhatPlatowrotemorethan2,000yearsago—andit’sstilltrue.Buthonestly,whodealswithnecessitymorethanmothers?WhenIpolledmyfriendsfortheirfavoritewaysofhelpingtheirfamilieseatbetter,Iwasamazedathowcreativeandskillfultheirideaswere.Ilearnedalot,sojustasbefore,I’vedecidedtosprinkletheirwisdomthroughoutthisbook.Becausereally,isn’tmotherhoodthemotherofinvention?

Nanette,motherofHenry(8)andLily(10):

Whole-wheatwafflesareagreatsourceofvitaminsandfiber,butmykidsgetboredwiththem.ForHenry,mysnowboarder,Itopthewafflewitha

“mountain”ofvanillayogurtontowhichhesprinklesa“blizzard”ofcoconutsnow.Lily,myartist,swirlspeanutbutterandstrawberryjamonherwafflefor

aninspiredanddeliciousmasterpiece!

ButternutTomatoSoup

Thisnondairy,sweet,andtangysoupworksforeveryone.Ioftenturnitintoacompletemealbydicingupchickenandservingsomepastaontheside(whichmykidsquicklydumpintothesoup).

Prep:25minutesTotal:1hour

Yield:Serves10

3shallots,peeled4stalkscelery2tablespoonsoliveoil5cupsdiced,peeled,andseededbutternutsquash(1smallsquash,about2½pounds)1½quartslow-fat,reduced-sodiumvegetablebroth1(15-ounce)candicedtomatoes,preferably“nosaltadded”½teaspoonsalt½teaspoonpepper

TOPPING(OPTIONAL)1cupsilkentofu2tablespoonsgratedParmesan¼teaspoonsalt

1.Slicetheshallotsandcelerywiththeslicingattachmentonafoodprocessor.Heattheoilinalargestockpotovermedium-highheat.Addtheshallotsandcelery.Cookuntiltheshallotsbegintosoftenbutnotbrown,5to7minutes.

2.Addthebutternutsquash,vegetablebroth,dicedtomatoes,salt,andpepper.Bringtoaboil,thenreducetoasimmer.

3.Coverandcookuntilthebutternutsquashbecomestenderandiseasilymashedwiththebackofametalspoon,about45minutes.

4.Pureethesoupwithanimmersionblender,orinastandingblenderorfoodprocessorinbatches.

5.Tomakethetopping,placethetofu,Parmesan,andsaltinamini-chopperorfoodprocessor.Whipuntilsmoothandservewiththesoup.

Jessica:WhenIletmykidsdecidewhattoaddtothishealthysoup,itbecomesfunandresistance-free!

Calories:91,Carbohydrate:12g,Protein:4g,TotalFat:3.5g,SaturatedFat:0.5g,Sodium:260mg,Fiber:2.5g

MyEverydayHealthyShortcuts

We’realllookingforsimplewaystoeatbetter,right?Sometimesit’sjustamatterofmakingafewsmallchangestothewaywecook,because,intheend,everylittlebitaddsup.

Tominimizeaddedfat,useanoil-basedcookingspraywhensearingmeatsorsautéingvegetablesinsteadofpouringinoilfromabottle.Itrytousemycast-ironskilletasmuchaspossible:Itcooksfoodevenlywithverylittleoilandasanaddedbonusisagoodwaytoaddalittleirontoourdiet!

Replacesomewholeeggswitheggwhitesforalighterbreakfast.

Cutthefatinmeatloaf,meatballs,ormeatsaucesbyreplacinggroundbeefwithgroundturkeyorgroundchickenbreast.Addalittlegratedyellowsquash,carrot,orzucchiniorsomeveggiepureetokeepthemixturemoist.

Replacewholeeggormilkwitheggwhitesor1%buttermilkwhencoatingchickenorfishinbreadcrumbs.Mixsomeflaxseedmealintothecoatingforaddedgoodness.

Cutdownonaddedsaltinsaladdressings,soups,andstews.Getinthehabitofusingotherflavorings,likefreshherbsorlemon,lime,ororangezest.

HoneyMustardChicken

Ifyoulovepretzelsandhoneymustardyouwilllovethis!Thecrushedpretzelsaddanextracrunchthat’softenmissingfromregularbreadcrumbcoatings.

QUICK!


1cupwhole-wheatbreadcrumbs½cupfinelycrushedunsaltedpretzels1tablespoongratedParmesan½teaspoonsweetpaprika½teaspoongarlicpowder½teaspoononionpowder1cupsweetpotatopuree3tablespoonshoney1largeegg1teaspoonDijonmustard1½poundsboneless,skinlesschickenbreasts,cutintosmallchunksNonfatcookingspray1tablespoonoliveoil

1.Onapieceofwaxedpaperoraluminumfoil,stirbreadcrumbs,pretzelcrumbs,Parmesan,paprika,garlicpowder,andonionpowdertogether.

2.Inashallowdish,mixthesweetpotatopuree,honey,egg,andmustard.Dipthechickenchunksintothesweetpotatomixtureandthencoatinthebreadcrumbmixture.Setaside.

3.Coatalargeskilletwithcookingspray,addtheoliveoil,andsetover

medium-highheat.Brownthechickenonthefirstside,cooking4to5minutes,untilthebreadcrumbcoatingiscrispyandgolden.Turnthechickenandcook4to5minutesmore,untilthechickeniscookedthrough.Serveimmediately(orcoolcompletelybeforepackinginanairtightcontainer).

Sascha:Ilovepretzels!Ihelpmakethismealbybeingthepretzelcrusher.

Calories:522,Carbohydrate:64g,Protein:48g,TotalFat:8g,SaturatedFat:1.5g,Sodium:440mg,Fiber:6.5g

LemonChicken

Handsdown,thisismyfavoritechickendishintheworld.Itisjuicyandrich-tasting,yetlightandlemony.Whatacombination!ShownherewithCauliflowerGratin(recipe“CauliflowerGratin”).

QUICK!


1tablespoonchoppedgarlic2tablespoonsplus1teaspoonoliveoil,separated3cupslow-fat,reduced-sodiumchickenbroth2tablespoonsfreshlysqueezedlemonjuice2teaspoonswater2teaspoonscornstarch½cupcauliflowerpuree1tablespoonchoppedparsley(optional)2largeeggwhites1largeegg1cupwhole-wheatflour½teaspoonsalt1teaspoongarlicpowder6boneless,skinlesschickenbreastcutlets(about2¼pounds)

1.Inaheavy-bottomedsaucepanovermediumheat,sautéthechoppedgarlicin1teaspoonoftheoliveoiluntilitbeginstoturngoldenbrown.Addthechickenbroth,turntheheattohigh,andreducebyhalf,about8minutes.Addthelemonjuice.

2.Inasmallbowl,combinethewaterandcornstarch.Slowlystirthecornstarchmixtureintotheboilingchickenbroth.Themixturewill

thickenquickly.Addthecauliflowerpuree.Sprinkleinparsley,ifdesired.Covertokeepwarmandsetaside.

3.Meanwhile,beginheatingtheremaining2tablespoonsoliveoilinalargeheavy-bottomedskilletovermediumheat.Whisktheeggwhitesandegginashallowbowl.Combinetheflour,salt,andgarlicpowderonalargeplate.Dredgeeachchickencutletintheseasonedflourandthendipintheeggmixture.Dropthecutletsdirectlyintotheheatedskillet.Sauté4to5minutesperside,untilthechickenisgoldenbrownandcookedthrough.Addthelemonsauceandcook2to3minutesmoretocombineflavors.Serve.

Calories:333,Carbohydrate:18g,Protein:45g,TotalFat:8.5g,SaturatedFat:1.5g,Sodium:565mg,Fiber:3g

ChickenandBiscuits

Thisisamorenutritiousandlower-fattakeonatraditionalfavorite,withoutsacrificingflavor.It’salsoaquickmealtoprepare.Light,fluffybiscuitstoptherichgravy—thisiscomfortfoodforeveryone.


Yield:Serves6

1tablespoonoliveoil2boneless,skinlesschickenbreasts,cubed(about1pound)1/8teaspoonfreshlygroundblackpepper1(8.5-ounce)canreduced-fatcreamofcelerysoup½cupnonfat(skim)milk½cuppumpkin,carrot,orsweetpotatopuree

BISCUITTOPPING1½cupswhole-wheatflour2teaspoonsbakingpowder¼teaspoonsalt½cuptrans-fat-free,softtubmargarinespread1largeegg,beaten¼cuphoney½teaspooncreamoftartar¾cuplow-fat(1%)buttermilk

1.HeattheoilinaflameproofcasseroleorDutchovenoverhighheat.Sprinklethechickenwithpepper.Addittothecasseroleandcookuntilthechickenbeginstobrown,4to5minutes.Stirinthesoup,milk,andvegetablepureeuntilallingredientsarewellcombined.Removefromheat.

2.Preheattheovento375°F.Preparethebiscuits.Inalargebowl,combinetheflour,bakingpowder,andsalt.Rubthemargarineintotheflourwithyourfingertipsuntilthemixtureresemblescoarsecrumbs.Addtheegg,honey,creamoftartar,andbuttermilkallatonce.Mixjustuntilasoftdoughforms.Dotthebiscuitdoughoverthechickenmixture.Bake20to25minutes,uncovered,untilthebiscuitsarecookedthroughandgoldenontop.Serveimmediately.

Withpumpkinpuree:Calories:442,Carbohydrate:41g,Protein:25g,TotalFat:21g,SaturatedFat:3.5g,Sodium:745mg,Fiber:5g

Withcarrotpuree:Calories:447,Carbohydrate:42g,Protein:25g,TotalFat:21g,SaturatedFat:3.5g,Sodium:765mg,Fiber:5g

Withsweetpotatopuree:Calories:455,Carbohydrate:43g,Protein:25g,TotalFat:21g,SaturatedFat:3.5g,Sodium:755mg,Fiber:5g

ChickenSatay

Anythingservedonastickisexcitingtomyfamily.Thissauceissensational—“peanutty”andsweet.Servewithveggiesandriceforafundinner.


SAUCE1clovegarlic,cutinhalf¼cuplitecoconutmilk¼cupsweetpotatopuree3tablespoonsnaturalpeanutbutter(creamy)2tablespoonsreduced-sodiumsoysauce2tablespoonslimejuice(about1largelime)Pinchofcayennepepper(optional)

SKEWERS1½poundsboneless,skinlesschickenbreasts30(10-inch)woodenskewers½teaspoonsalt½teaspoongarlicpowder¼teaspoonpepper¼teaspoonsweetpaprika2tablespoonsoliveoil

1.Chopthegarlicinamini-chopper.Addthecoconutmilk,sweetpotatopuree,peanutbutter,soysauce,limejuice,andcayenne.Blenduntilsmooth.Setaside.

2.Cutthechickenintothinstrips,about1-inchwide.Threadthechickenontotheskewers.Sprinklewiththesalt,garlicpowder,pepper,andpaprika.

3.Warm1tablespoonoftheoliveoilinalargeskillet.Addhalftheskewers.Cook7to8minutesperside,turningonce,untilthechickeniscookedthroughandnolongerpink.Transfertoaplatterandaddtheremainingtablespoonofoil.Repeatwiththerestoftheskewers.Serveimmediatelywithdippingsauce.


ChickenEnchiladas

Thisisagreatdishforapotluckdinnerbecausealltheworkcanbedoneinadvance—itjustneedstobepoppedintheoven.Imadetheseforourkids’classdinner,andtheparentsdemolishedtheplatters.

Prep:30minutesTotal:1hour10minutesYield:Serves6

Nonstickcookingspray1tablespoonoliveoil2boneless,skinlesschickenbreasts,cubed(aboutwpound)½teaspoongarlicpowder¼teaspoonpepper½cupsweetpotatoorcarrotpuree¼cupfat-freesourcream1cupshredded,reduced-fat(2%)cheddarcheeseorpart-skimmozzarella,divided6(9-inch)whole-grainorwhole-wheatflourtortillas½cupspinachpuree½cupmildtomatosalsa

1.Preheattheovento350°F.Coata9x12-inchbakingdishwithcookingspray.Warmtheoilinalargeskilletovermedium-highheat.Sprinklethechickenwithgarlicpowderandpepper.Cookthechicken4to5minutes,stirringoccasionally,untilitiscookedthroughandnolongerpinkinthecenter.Offtheheat,mixthesweetpotatoorcarrotpuree,sourcream,andhalfthecheeseintotheskillet.

2.Filleachtortillawiththechickenmixtureandrollup.Placeseam-sidedowninthepreparedbakingdish.Dotthetopsoftheenchiladaswithspinachpuree.Spoonthesalsaovertheenchiladasandsprinkle

withtheremainingcheese.Coverthedishwithaluminumfoilandbakeuntilthecheesemeltsandthefillingishot,35to40minutes.

Withsweetpotatopuree:Calories:310,Carbohydrate:39g,Protein:24g,TotalFat:11g,SaturatedFat:3g,Sodium:755mg,Fiber:11g

Withcarrotpuree:Calories:302,Carbohydrate:37g,Protein:25g,TotalFat:11g,SaturatedFat:3g,Sodium:760mg,Fiber:11g

ChickenParmesan

IhavebeenmakingChickenParmesansinceIwasinhighschool.Itwasmyfirstspecialtyinthekitchen.Therecentadditionofspinachpureeaddscrispinessandjuiciness—IwishIhadknownaboutitlongago!


1½cupsjarredmarinarasauce½cupcarrotpuree4boneless,skinlesschickenbreasts(about1½pounds)Juicefrom1lemon2largeeggwhites½cupspinachpuree¼teaspoonpepper½cupwhole-wheatflour¾cupwhole-wheatbreadcrumbsNonstickcookingspray1tablespoonoliveoil½cupgratedpart-skimmozzarella2tablespoonsgratedParmesan

1.Preheattheovento400°F.Inasmallbowl,mixthemarinarasauceandcarrotpuree.Pour1cupofthemarinara–carrotmixtureintoan8x12-inchdish.Setaside.

2.Placethechickenbetween2sheetsofwaxedpaper.Withamallet,poundthechickenthin.Placeinacolanderandrinseundercoldwater.Squeezethelemonjuiceontopofthechickenandletitdrain.

3.Inabowl,whisktheeggwhitesandspinachpuree.Sprinklethechickenwithpepper.Placetheflouronasheetofwaxedpaper.Place

thebreadcrumbsinashallowdish.Dredgethechickenintheflour,dipintheeggwash,thenpressintothebreadcrumbstocoatbothsides.

4.Coat2medium-sizedskilletswithcookingspray.Dividetheoilbetweenthe2skilletsandheatovermedium-high.Whentheoilishot,addthechickenandcook5to6minutes,turningonce,untilbothsidesarebrown.Transfertotheprepareddishandlayoverthesauce.Topwiththeremainingsauce,thensprinklewiththecheeses.

5.Bakeinthepreheatedoven15to20minutesuncovered,untilthecheeseismelted.Serveimmediately.

Joy:Hardtofathom,butoneportionoffriedchickenparmcanoozewithover50goffat!Jessica’sbakedversion,with10goffat,isarefreshingalternative,

plusit’sloadedwithleanproteinandcalcium-richcheese.

Calories:490,Carbohydrate:46g,Protein:54g,TotalFat:10.5g,SaturatedFat:3g,Sodium:765mg,Fiber:8.5g


Weallknowhowharditistoshopwithkids—ittakesmetwiceaslongandcoststwiceasmuch!Toquietthem,andgetdoneandoutofthestore,IendupbuyingthingsIdon’twantanddon’tneed.Ideally,we’dshopalone,butsincethisisnotanidealworld,I’vedevelopedmyownstrategiesandpickedupsomeideasfrommyfriends.Ingeneral,Itrytosticktotheperimeteraisleswherefruitsandveggies,dairy,meat,andfisharelocated.Iavoidthecenteraisles,wheretheprocessedfoodsandsweetenedbeveragesare,orleavethemuntillast.

Liz,motherofLucy(4)andDanielle(6):

Itrytogetmytwokidsinvolved.Sotherearefewerdisagreementsinthestore,wecreatealistinadvance.ThenItrytomaketheshoppingexperiencefunbyturningitintoascavengerhunt.Ihavethekidsaskthestoreemployeeswhere

thingsarelocated.

Kate,motherofDylan(3):

Icarryabookinmybag,abottleofwater,smalltoys—anythingtokeepheroccupiedorfromreachingforcandyatthecheckout!

Martha,motherofJaden(8):

Asasinglemom,Ineedmyson’shelpwithlotsofthingsaroundthehouse.Oneofhisjobsistobeinchargeofourshoppinglist—athomehepracticeshis

writingbymakingalistofthingsweneed.Then,inthestore,he’sinchargeofcheckingofftheitemsaswefindthem.Ialwaystrytogoshoppingwhenthe

storeisemptyandquiet,sowecancomeandgoquickly.

TeriyakiChicken

Afamilyfavoriteservedweeklyatourhouse,withasideofriceandbroccoli.ShownherewithRicePilaf(recipe“RicePilaf”).

Prep:30minutes

Total:55minutes

Yield:Serves4

TERIYAKISAUCE3tablespoonsreduced-sodiumsoysauce¼cupcarrotpuree1tablespoonfirmlypackeddarkbrownsugar¼cup100%orangejuice1clovegarlic,cutinhalf2greenonions,cutinthirds½-inchpiecefreshginger,sliced(noneedtopeel)

1tablespoonoliveoil4boneless,skinlesschickenbreasts(about1½pounds)¼teaspoonpepper¼teaspoonsweetpaprika

1.Preheattheovento350°F.Placealltheingredientsfortheteriyakisauceinasmallsaucepan.Bringtoaboil.Reducetoasimmer,thencookuntilthemixturethickens,8to10minutes.Removethegarlic,onions,andginger.

2.Heattheoliveoilinalargeovenproofskilletoverhighheat.Sprinklethechickenwiththepepperandpaprika.Whentheoilishot,addthechickenandcook4to5minutesperside,untilbothsidesaregolden.Offtheheat,carefullypourintheteriyakisauce.Slidetheskilletintotheoven.Bakeuntilthechickeniscookedthrough,20to25minutes.Serveimmediately.

Shepherd:Thischickentastessweet!

Sascha:Momalsomakesusteriyakisalmonusingthesamesauce.


ChickenPizza

Freshandcrispyfromtheoven,homemadepizzaisirresistible.Tomakeitmorefun(andnutritious),servewithamixoftoppings—peppers,freshbasil,mushrooms.

QUICK!

Prep:20minutesTotal:30minutesYield:Makes2mediumpizzas.Serves8

Nonstickcookingspray2boneless,skinlesschickenbreasts(about¾pound)½teaspoongarlicpowder¼teaspoonsweetpaprika¼teaspoonpepper2teaspoonsoliveoil1½cupsjarredmarinarasauce½cupcarrotpuree1poundfrozenpizzadough,preferablywhole-wheatorwhole-grain,thawed2cupsgratedpart-skimmozzarella

1.Preheattheovento450°F.Coat2largebakingsheetswithcookingspray.Sprinklethechickenwiththegarlicpowder,paprika,andpepper.Heattheoilinalargeovenproofskilletovermedium-highheat.Brownthechickenonbothsides5to7minutes,turningonce,untilitiscookedthroughandnolongerpinkinthecenter.Whenthechickeniscooltothetouch,thinlyslice.

2.Inamediumbowl,mixthemarinarasauceandcarrotpureeuntilsmooth.Cutthedoughinhalf.Rollouteachpieceofdoughona

lightlyflouredsurfaceandshapeintoarounddiskwithyourfingers.

3.Placethedoughontothepreparedbakingsheets.Topeachpizzawiththesauce.Topwiththeslicedchicken,thensprinklewiththecheese.Bakeuntilthecrustiscookedandthecheeseislightlybrowned,10to15minutes.Allowtocool5minutesbeforeslicing.

Sascha:Pizzaisourfavoritefood.WeloveitwhenMommymakesitniceandcheesy!


BalsamicChickenSandwich

ThisisbasedonasandwichJerryandIfellinlovewithinItaly.Forahealthierversion,substitutetheItalianbreadwithwhole-grainrollsorwhole-wheatbread.Itisdeliciousanywayyouserveit!


2poundsboneless,skinlesschickenbreasts,cubed½teaspoonsalt½teaspoonpepper¼cupwhole-wheatflour3tablespoonsoliveoil3clovesgarlic,minced1cuplow-fat,reduced-sodiumchickenbroth½cupbalsamicvinegar6tablespoonsfirmlypackeddarkbrownsugar½cupbroccolipuree6largeslicestomato6ciabattarolls,or6largeslicescrustyItalianbread½cupgratedpart-skimmozzarella

1.Sprinklethechickenwithsaltandpepper.Placetheflouronasheetofwaxedpaper.Tossthechickenchunksintheflourandcoatcompletely.Preheattheovento350°F.

2.Warmtheoilinalargeskilletovermedium-highheat.Addthechickenandgarlic.Decreasetheheattomediumandcontinuetocookuntilthechickenbeginstobrownandthegarlicbecomesfragrant,8to10minutes.

3.Addthechickenbroth,vinegar,andbrownsugar.Bringtoaboil.

Coverandsimmer10to15minutes,untilthechickeniscookedthroughandnolongerpinkinthecenter.Addthepureeandcook2to3minutesmore,untiltheflavorsarewellblended.

4.Placethebreadonalargebakingsheet.Topeachwithatomatoslice.Dividethechickenbetweenthe6piecesofbreadandtopwithmozzarella.Bakeuntilthecheeseismeltedandedgesofthebreadarecrisp,5to7minutes.Serveimmediately.

Jerry:IlovewhenJessicadoesherowntakeonrestaurantmeals.Thisonemakesmefeellikewe’rebackinItaly.

Calories:416,Carbohydrate:34g,Protein:42g,TotalFat:11g,SaturatedFat:2.5g,Sodium:615mg,Fiber:3g

CreamyChicken

Everychildwhoeatsatmyhousehasatleasttwohelpingsofthis.Theyarepassionateaboutit!Servewithpastaorrice.

QUICK!

Prep:10minutes

Total:15minutes

Yield:Serves4

1poundboneless,skinlesschickenbreast¼teaspoonsalt1½teaspoonsgarlicpowder2tablespoonstrans-fat-freesofttubmargarinespread1½tablespoonswhole-wheatflour1cuplow-fat,reduced-sodiumchickenbroth1cupnonfat(skim)milk1cupcauliflowerorbutternutsquashpuree

1.Washthechickenandcutintosmall,1-inchpieces.Placeinazipper-lockplasticbag.Pourinthesaltandgarlicpowder.Closethebag,thenshakeandsqueezethebagtospreadthespicesaround.

2.Heat1tablespoonofthemargarineinalargeheavy-bottomedskillet.Addthechickenandlightlybrownit,about2to3minutes.Takethechickenoutwithaslottedspoonandsetaside.

3.Addtheremainingtablespoonofmargarinetotheskillet,thenaddtheflour.Whiskinthechickenbrothandstirforapproximately2

minutes,makingsurethattherearenolumps.Whensmooth,slowlyaddthemilk.

4.Letmixturecookfor2minutes,stirringoccasionallyasitthickens.Thenaddthechickenbacktothepanuntilitiscookedthrough,about4minutes.

5.Addthepuree.Thenletthechickensitofftheheat,allowingthesaucetothicken.

Withcauliflowerpuree:Calories:222,Carbohydrate:8g,Protein:30g,TotalFat:7g,SaturatedFat:1g,Sodium:445mg,Fiber:1.5g

Withbutternutsquashpuree:Calories:247,Carbohydrate:15g,Protein:30g,TotalFat:7g,SaturatedFat:1g,Sodium:435mg,Fiber:3.5g

TurkeyMeatloaf

Lotsofaddedvegetablesherebutno“greenstuff”makesthisagreatoptionforverypickyeaters.Theflavorisamazing.

QUICK!


Nonstickcookingspray2poundsleangroundturkey1teaspoongarlicpowder1teaspoononionpowder1teaspoonsalt1/3cupwhole-wheatbreadcrumbs1tablespoonWorcestershiresauce3largeeggwhites½cupcarrotpuree½cupcauliflowerpureeJarredtomatosauce(optional)

1.Preheattheovento375°F.Coata9x5-inchloafpanwithcookingspray.Mixalltheingredientsinalargebowlandstirtocombine.

2.Pressthemixtureintotheloafpan.Bakeuntilgoldenbrownandnolongerpinkinthecenter,50to55minutes.Cutintoslicesandserve.

3.Servewithtomatosauce,ifyouwish.

Jessica:Thisrecipegetsyououtofthekitcheninminutes—leavingtimeforotherchoresoractivities.

Joy:Usinggroundturkey(atleast90%lean)inplaceoffattygroundbeefcutswaybackonthesaturatedfatinthismeatloaf.Trustme,yourkidswillnottaste

thedifference.


SweetandSourMeatballs

Thisisnotjustcocktailpartyfood—kidsloveeatingthesetastyminimeatballswithtoothpicksasafunmealservedwitheggnoodlesandveggies.


2tablespoonsoliveoil1smallonion,finelychopped2clovesgarlic,minced2slicessoftwhole-wheatbread,crustremoved,torninpieces½cupnonfatplainyogurt½cupbroccolipuree1largeegg½poundgroundchickenorturkey(atleast90%lean)½teaspoonsalt½teaspoonnutmeg¼teaspoonpepper

SAUCE2teaspoonsoliveoil1mediumonion,chopped2teaspoonsfirmlypackeddarkbrownsugar½cuplow-fat,reduced-sodiumbeefbroth1tablespoonketchup2teaspoonssteaksauce¼cupcrushedpineappleinnaturaljuice,or¼cupfreshpureedpineapple1tablespoonorangemarmalade

1.Preheattheovento350°F.Heat1tablespoonoftheoliveoilinalargeskilletovermediumheat.Addtheonionandcook7to8

minutes,stirringoften,untiltheonionsoftens.Addthegarlicandcook1minutemore,untilthegarlicisfragrant.Placethebreadinalargemixingbowlwiththecookedonionandgarlic,yogurt,broccolipuree,egg,chicken,salt,nutmeg,andpepper.Beatwithanelectricmixeronmediumspeeduntilsmooth.Forminto½-inchmeatballsandsetonasheetofwaxedpaper.

2.Heattheremainingoliveoilintheskilletovermedium-highheat.Addhalfofthemeatballsandcook7to8minutes,turningoccasionally,untiltheyarebrowned.Transfertoaplateandrepeatwiththeremainingmeatballs.

3.Meanwhile,preparethesauce.Heattheoilinasmallsaucepan.Addtheonionandsugar.Cook7to8minutes,stirringoccasionally,untiltheonionsaresoftandslightlybrowned.Addtheremainingingredientsandbringtoaboil,cooking1minutemore.Pureewithanimmersionblenderortransfertoafoodprocessorandblenduntilsmooth.Pouroverthemeatballsandserve.


MeatballSubs

Mykidslovealmostanythingservedinabun.AndJerrysaysfoodthat’swrappedin“fancypaper”alwaystastesdelicious,nomatterwhatitis.IsendhimtoNYMetsgameswiththishealthy,high-proteintakeonaregularsub.

Prep:30minutesTotal:1hourYield:Serves8

½cupwhole-wheatbreadcrumbs1cuplow-fat,reduced-sodiumchickenbroth1cupsweetpotatopuree1largeeggwhite1clovegarlic,chopped¼teaspoonsalt¼teaspoonpepper½poundgroundbeef(atleast90%lean)½poundgroundturkey(allwhitemeat)1tablespoonoliveoil½onion,chopped2tablespoonstomatopaste1(28-ounce)can“nosaltadded”dicedtomatoes8whole-wheathotdogrolls,warmed1cupgratedpart-skimmozzarella

1.Inalargebowl,mixthebreadcrumbs,½cupofthechickenbroth,thepuree,eggwhite,garlic,salt,andthepepper.Gentlymixinthemeat.Formmeatballs,2inchesindiameter,andplacethemonasheetofwaxedpaper.

2.Heattheoilinalargestockpotovermedium-highheat.Addtheonions.Cookuntiltheybegintosoften,4to6minutes.Addthe

meatballsandcontinuetocook8to10minutes,turningthemeatballsoccasionally.Clearasmallspaceinthepanandaddthetomatopaste.Cook1additionalminutemore,untilthepastebrownsslightly.Thenmixinthedicedtomatoesandremainingbroth.

3.Bringtoaslowboil,thenimmediatelyreducetoasimmer.Coverandcook35to40minutes,occasionallystirringgently,untilthemeatballsarecookedthrough.Transfer3meatballstoeachhotdogroll.Topeachwith2tablespoonsofthesauceandsprinklewithcheese.


OrangeBeef

ThisaleanerversionofafavoriteChinesedish.SometimesI’llmakeitextraspicyforJerryorsubstitutetofuforourvegetarianfriends.

QUICK!


1½poundsfiletorleanbeef,cutintocubes,or1(14-ounce)packageoffirmtofu,drainedandcutinto½-inchcubes¼cupcornstarch,plus1teaspoon½teaspoonpepper2tablespoonscanolaoil2tablespoonsreduced-sodiumsoysauce½cup100%orangejuiceZestof1orange¼cupwarmwater½cupsweetpotatopuree1tablespoonlightbrownsugar1teaspoonfreshlygratedginger1teaspoonhotchilipaste(ifyouarenotusingchilipaste,add2clovesgarlic)2mediumcarrots,sliced(about1½cups)2cupsbroccoliflorets1tablespooncanolaoil¼cupchoppedscallions(optional)

1.Coatthebeefortofuwith4cupofthecornstarchandthepepperinalargebowl.Heatthe2tablespoonsofcanolaoilonhighheatinawokorsautépanandthencarefullyaddthecubedbeefortofu.Cookuntil

goldenbrownandcrispy,about7to8minutes,stirringonceortwice.Transfertopapertowelstodrainexcessfat.

2.Inaseparatebowl,combinethesoysauce,orangejuice,zest,water,sweetpotatopuree,brownsugar,ginger,chilipasteorgarlic,andtheremainingcornstarchandmixuntilsmooth.

3.Inacleansautépan,sautéthecarrotsandbroccoliin1tablespoonofoilfor1to2minutes.Pushthecarrotsofftotheside,addthesoysaucemixture,andbringthesaucetoaboil.Thenaddthebeefortofutothepanandcoatwiththesauce.Cook1to2minutesmore,untilthesaucethickens.Garnishwithscallionsandserveimmediately.

Withbeef:Calories:457,Carbohydrate:28g,Protein:39g,TotalFat:20g,SaturatedFat:4g,Sodium:445mg,Fiber:3.5g

Withtofu:Calories:303,Carbohydrate:31g,Protein:12g,TotalFat:14g,SaturatedFat:1g,Sodium:355mg,Fiber:4g

SesameBeefwithBroccoli

Anotherfamilyfavorite.Ialwaysmakesuretheskilletisveryhotbeforeaddingtheslicesofbeefsoit’ssearedproperlyandstaysjuicy.


2teaspoonsreduced-sodiumsoysauce1teaspoongranulatedsugar1teaspooncornstarch1clovegarlic,minced¾poundbonelesssirloin,cutacrossthegraininto¼-inch-thickslices

SAUCE½cupcarrotpuree2cupslow-fat,reduced-sodiumbeefbroth1tablespoonreduced-sodiumsoysauce2teaspoonscornstarch2teaspoonssesameoil½-inchpiecefreshginger,peeledandminced2clovesgarlic,minced

1tablespoonoliveoil1poundbroccoli,cutintoflorets,thestemspeeledandcutinto½-inch-thicksticks½cupwater1cupshort-grainbrownrice,cookedaccordingtothepackageinstructions(makes4cups)

1.Inasmallbowl,stirtogetherthesoysauce,sugar,cornstarch,and

garlic.Addthebeefandletitmarinatefor20minutes.

2.Makethesauce.Inasmallbowl,whiskthepuree,broth,soysauce,cornstarch,sesameoil,ginger,andgarlic.

3.Inalargeskillet,warmtheoliveoiloverhighheat.Whenthepanishot,addthebeefandmarinade.Cook1to2minutes,untilthebeefiswellsearedandnolongerpinkontheoutside,stirring3or4times.Removethemeatandtransfertoabowlorplate.Reducetheheattomediumandaddthebroccolitothepan.Cook4to5minutes,stirringoccasionally.

4.Addthewaterandcover,cooking2to3minutesmore,untilthebroccoliistenderbutcrisp.Pourthesauceoverthebroccoli.Cook2to3minutesmore,untilthesaucethickens.Returnthebeeftothepanandstirwelluntilcombined.Serveimmediatelywiththepreparedrice.


LoMein

Aneasy-to-makeversionofagreatChineseclassic—tastier,healthier,andlessgreasy.Servewarmorcoldwithfreshslicedcucumber,asprinkleoftoastedsesameseeds,orevenbabycorn,whichlotsofkidsseemtolove.

QUICK!


1(12-ounce)boxwhole-wheatspaghetti½cuplow-fat,reduced-sodiumchickenbroth,plus¼cup½cupsweetpotatopuree2tablespoonsreduced-sodiumsoysauce1tablespoonfirmlypackeddarkorlightbrownsugar1teaspoonsesameoil2teaspoonscornstarch2tablespoonsoliveoil3clovesgarlic,minced4greenonions,whiteendsonly,thinlysliced4(6-ounce)center-cutporkchopsorcutlets,trimmedoffatandcutacrossthegraininto¼-inch-thickslices

1.Cookthespaghettiaccordingtothepackageinstructionsandsetaside.Inamediumbowl,whiskthe½cupofchickenbroth,sweetpotatopuree,soysauce,brownsugar,sesameoil,andcornstarch.Setaside.

2.Heattheoliveoilinalargeskilletovermedium-highheat.Addthegarlic,greenonions,andpork.Cookuntilthegarlicandonionsbecomefragrantandtheporkbeginstobrown,4to5minutes.

3.Addthesoysaucemixtureandspaghettitotheskillet.Reducetheheattolow.Cook1to2minutesmore,stirringwell,untilathicksauceformsandcoatsthenoodles.Addtheremainingchickenbrothifthesauceistoothick.Serveimmediately.

Sascha:Babycornissocute.


Orange-GlazedPork

Ilovetomakethisintheearlywinter,butit’sgreattomakeanytimeofyearbecauseit’ssweetandtastyandsimpletoprepare!Servehotoratroomtemperature.

QUICK!


GLAZE3tablespoonsorangemarmalade½cupwater½cupcarrotpuree1tablespoonreduced-sodiumsoysauce1teaspoonchoppedfreshginger2teaspoonsappleciderorwhitevinegar2clovesgarlic,chopped½teaspooncinnamon¼to½teaspoonredpepperflakesorgroundcayenne

2poundsporktenderloin(usually2smallpieces)½teaspoonsalt¼teaspoonpepper1tablespoonoliveoil½cupwater

1.Preheattheovento400°F.Inamediumsaucepan,whiskallingredientsfortheglazeuntilsmooth.Warmtheglazeovermediumheatuntilitbeginstobubble.Cook10to15minutesmore,untiltheliquidisreducedbyonequarterandtheglazethickens.

2.Meanwhile,sprinkletheporkloinwithsaltandpepper.Heattheoliveoilinalargeovenproofskilletoverhighheat.Carefullyaddtheporkandcook10minutes,turningonceuntilbothsidesarebrowned.

3.Offtheheat,addtheglaze.Turntheporkoncetocoatintheglaze.Slidetheskilletintotheovenandbakeuntiltheglazestartstobrownaroundtheinneredgesoftheskillet,15to20minutes.Removetheskillet,addthewater,andcontinuetobake15to20minutesmore,untiltheporkiscookedthroughandthewaterhasevaporated.Removetheporktoacuttingboardandstirtheglazeuntilsmooth.Slicetheporkandservewiththeglaze.


SalmonBurgers

Makesurethesalmonhasnopinbones.Ifitdoes,pullthebonesoutwithcleanpliers—it’sactuallyquitetherapeutic.That’stheonlytime-consumingpartofthisrecipe.Otherwise,it’sabreeze.ShownherewithSummerCornFritters(recipe“SummerCornFritters”).

QUICK!

Prep:15minutesTotal:1hour25minutes(includingchilltime)Yield:Serves6

2tablespoonschoppedfreshginger2clovesgarlic1tablespoonreduced-sodiumsoysauce2tablespoonshoisinsauce,plusmoretotoptheburgers,ifdesired2tablespoonsreduced-fatmayonnaise½cupcarrotpuree¼teaspoonsalt2poundswildsalmon,pinbonesandskinremoved,cutinto1-inchpieces1teaspoonoliveoil6whole-wheathamburgerbunsLettuceandslicedtomato,forgarnish(optional)

1.Putthegingerandgarlicinafoodprocessorandpulseuntilfinelychopped.Addthesoysauce,hoisin,mayonnaise,carrotpuree,salt,andsalmon.Pulseuntiltheingredientsarecombinedandbegintoholdtogether.

2.Formthesalmonmixtureinto6patties.(Themixturewillbeverysoft.)Refrigerateforatleast1hourtofirmthemup.

3.Inaheavy-bottomedskilletovermediumheat,browntheburgersintheoliveoil,approximately2to3minutesperside.Serveontoastedbunsspreadwithhoisinsauceandtopwithlettuceandtomatoes,ifdesired.

Joy:Wildsalmonisoneofthebestsourcesofomega-3fats.Ingrowingkids,omega-3sareespeciallyimportantforhealthybraindevelopment.


MyKitchen,MyKids

Whenmyfirsttwochildrenwereverysmall,Isawmykitchenasonebigdangerzone:thesimmeringsaucepansonthestove,thehotoven,thesharpknives,andmyeagerkidsbalancingonchairsinthemiddleofitall.Inmymind,itwasaperfectstormofdisaster.Besidesworryingaboutsafety,therewasmysanity.Onechildinevitablywantedtodowhatanotherwasdoing,likestirthepancakebatterinsteadofcrackingtheegg.Thatwouldleadtoapushhere,apullthere,andifIdidn’tcatchitintime,adownwardspiralintoaminicrisiswheresomeoneleftthekitcheninahuff.Allofthistomakepancakestogether!

Butjustasmykidshavechangedasthey’vegrown,sotoohasmyviewoftheminthekitchen.Overtheyears,Iwitnessedwithawethesenseofaccomplishmentandindependencetheygotfrom“bigkid”skills—everythingfromclearingthetableafterdinnertowashinganddryingthedishes.Graduallyitdawnedonme(asithasonmanyothermoms,I’msure)thatcookingwasactuallyanextlogicalstepintheirbig-kiddevelopment.

Thencamethelightningbolt.Shortlyaftermytheneight-year-olddaughterstartedtakingacookingclassafterschool,sheexcitedlybroughthomemanicottishehadmadeanddevouredit,alongwiththerestofus,atdinnerthatnight.Twoweeksearlier,Ihadmademanicottiandshehadraisedhereyebrows,pushedher

plateawaywithouteventryinganything,andsatbackinherchair.Irealizedwhenshebroughtherversionhomethatitwastimetobringmykidsintothekitchenwithme.

Westartedslowly,butquicklyIrealizednotonlydidtheyenjoytakingownershipofwhattheyhadprepared,theywereactuallyinterestedinhowfoodisgrown,harvested,transported,andsold.IsooncametoseeinmyownchildrenwhatI’vesincelearned—thatwhenchildrentouchfood,smellfood,andunderstandtheseasonsinwhichthesefoodsgrow,theydevelopanunderstandingofagriculture,geography,andeconomics,aswellasanoverallcomfortwiththesefoodswhentheygettotastethem.

Istillworryaboutmykidsinthekitchen.We’reverycareful,andwedofollowrules.Butwealsohavealotoffun.Andlet’sfaceit:it’salothardertosay,“I’mnoteatingthat—it’sgross!”toamealthatyouhadahandinpreparing.

TunaCasserole

Betweenthetuna,whole-grainwheat,andthepureetuckedinside,thisisacompleteone-potmealthat’spackedwithnutrition.Servewithasideofrawveggies.


Nonstickcookingspray2tablespoonsoliveoil2ribscelery,chopped½largeonion,chopped2tablespoonswhole-wheatflour3cupsnonfat(skim)milk2(6-ounce)canslighttunapackedinwater,drained1½cupspart-skimmozzarella1cupcarrotpuree½teaspoongarlicpowder¼teaspoonpaprika¼teaspoonfreshlygroundblackpepper1poundriceorwhole-wheatpasta,suchasshellsorrotini,cookedaccordingtothepackageinstructions¼cupwhole-grainbreadcrumbs

1.Preheatovento350°F.Coatan8x12-inchbakingdishwithcookingsprayandsetaside.Heattheoilovermedium-highheatinalargeskillet.Addtheceleryandonion.Cook8to10minutes,stirringoccasionally,untilthevegetablesbegintosoftenbutbeforetheybrown.Sprinkletheflouroverthevegetablesandcook2to3minutesmore,untiltheflourformsapastearoundthevegetables.Add1½cupsofmilkandwhiskuntilathicksauceforms,about1to2

minutes.

2.Inalargebowl,mixtheremainingmilk,thetuna,mozzarella,carrotpuree,garlicpowder,paprika,andblackpepper.Mixwithawoodenspoon,breakingupthetuna.Addthevegetablesfromtheskillet,alongwiththecookednoodles.Stiruntilwellcombined.

3.Transferthenoodlemixtureintothebakingdishandsprinklewithbreadcrumbs.Coverwithaluminumfoilandbake40to45minutes.Thenremovethecoverandbakefor15minutesmoretobrown.Coolfor15minutesbeforeserving.


ShrimpDumplings

Funforkidsandareallyelegantappetizerforgrown-ups,thesescrumptiousdumplingsseemspecialbutareeasytomake,evenwithyourchildren.Iservethemwithlow-sodiumsoysauce.Toppingthemwithsomethinlyslicedscallionsisalsonice.


1(8-ounce)canslicedwaterchestnuts,drained3scallions,whitepartsonly,cutinthirds1clovegarlic,cutinhalf½-inchpiecepeeledginger,cutinthirds½poundrawmediumshrimp,tailsandshellsremoved½cupcauliflowerpuree1tablespoonreduced-fat,low-sodiumsoysauce1tablespoonsesameoil1(12-ounce)packagewontonwrappers1tablespoonoliveoilNonstickcookingspray

1.Preheattheovento350°F.Placethewaterchestnuts,scallions,garlic,andgingerinthebowlofafoodprocessor.Pulseuntilthechestnutsandscallionsarefinelychopped.Addtheshrimp,cauliflowerpuree,soysauce,andsesameoil.Pulse4or5timesuntilthemixtureiswetbutstillchunky.

2.Onaflatsurface,setout6ofthewontonwrappers.Dotthecentersofeachwrapperwithaheapingteaspoonofthefilling.Drizzletheoliveoilonto2largebakingsheets.

3.Putsomewaterinasmallbowl.Usingyourfingertips,wettheedges

ofthewrapperwiththewaterandfoldtheendstogetherdiagonally.Presstoseal.Placeontheoiledbakingsheetandrepeatwiththeremainingwrappersuntilyouhaveusedallthefilling.

4.Sprayalightcoatingofcookingsprayoverthedumplings.Bake20to25minutes,turningonce,untilthewontonsarecrispandthefillingiscookedthrough.

Jessica:Thesedaysyoucanfindwontonwrappersintherefrigeratororfreezersectionofanylocalgrocerystore.

1serving=5dumplingsCalories:157,Carbohydrate:24g,Protein:9g,TotalFat:3.5g,SaturatedFat:

0.5g,Sodium:290mg,Fiber:1g

PastawithPeaPesto

Everyoneneedsachangefromtomatosaucesometimes.Ilovethiscoldasasummerlunchorwarmfordinneryear-round.

QUICK!

Prep:10minutes

Total:25minutes

Yield:Serves6

PESTO2cupspeas(freshorfrozen,blanchedinboilingwaterfor30secondsandshockedincoldwater)½cupgratedParmesan½cuppinenuts2mediumclovesgarlic¼cupextra-virginoliveoil2tablespoonswater¼teaspoonsalt

CHICKEN6boneless,skinlesschickenbreasts(about2¼pounds)½teaspoongarlicpowder¼teaspoonsalt¼teaspoonpepper1teaspoonoliveoil

8ounceswhole-wheatpasta,suchaspenneorfusilli

1.Forthepesto,combinethepeas,Parmesan,pinenuts,garlic,oliveoil,water,andsaltinafoodprocessor.Blenduntiltheingredientsarecombinedandformathicksauce.

2.Seasonthechickenbreastswithgarlicpowder,salt,andpepper.Heattheoilinaskilletovermediumheat.Brownthechickenoneachsideuntilcookedthrough,approximately5to6minutesperside.Cutinto1-inchcubes.

3.Meanwhile,cookpastaaccordingtopackagedirections.Tosstogetherthepasta,pesto,andchickenandserveimmediately.

Julian:IlikethiswithextraParmesancheese.


OrzoRisottowithChicken

Thankstothepuree,thisisacreamy,richrisottowithoutthefat.Cauliflowerandcreamcheesemakealovelycombination,enhancedwithjustahintoflemon.

QUICK!


1cupwhole-wheatorzopasta1poundboneless,skinlesschickenbreasts,thinlysliced½teaspoonsalt¼teaspoonpepper½teaspoonsweetpaprika2tablespoonsoliveoil½smallVidaliaonion,or1smallyellowonion,chopped2clovesgarlic,finelychopped½cuplow-fat,reduced-sodiumchickenbroth1cupcauliflowerpureeZestandjuicefrom1largelemon¼cupreduced-fatcreamcheese¼cupgratedParmesanorRomanocheese

1.Cooktheorzo5minuteslessthanthepackageinstructions.Drainandsetaside.

2.Sprinklethechickenwiththesalt,pepper,andpaprika.Heat1tablespoonoftheoliveoilinalargeskilletoverhighheat.Addthechickenandcookuntilit’sbrownontheoutsideandnolongerpinkinthecenter,5to6minutesperside.Removetoacuttingboard.Whenthechickeniscooltothetouch,shreditwithyourfingers.Setaside.

3.Inthesameskillet,addtheremainingtablespoonofoliveoilandplaceovermediumheat.Addtheonionsandgarlic.Cookuntiltheonionsbegintosoftenbutnotbrown,5to6minutes.Stirintheorzo,chicken,broth,andcauliflowerpuree.Addthelemonzest,creamcheese,andParmesanorRomano,stirringuntilthecreamcheesemeltscompletelyandmixtureiscreamy.Stirinthelemonjuicejustbeforeserving.

Joy:Thisupdatedtakeontheclassiccomfortfood“chickenandrice”deliversgreattastewithoutallofthecalories,saturatedfat,andsalt.


My5FavoriteWhole-GrainTips

Wholegrainsareoneofnature’ssimplestwaysofdeliveringallkindsofgoodthings,fromproteintofibertovitaminsandminerals.They’reinexpensive,easytocook,andgreattohaveonhand.Andreally,there’snoneedtorelearnthewayyoucookoreat.Addingwholegrainstoyourmealscouldnotbeeasier.

Add½cupofcookedwildrice,brownrice,orbarleytoyourfavoritecannedorhomemadesouporstew.

Nexttimeyoumakemeatballs,burgers,ormeatloaf,mixwcupofgroundbrancerealorflaxseedmealorwheatgermintoeachpoundofgroundchickenorturkey.

Wheneverabakingrecipecallsforall-purposeflour,substitutehalfofitwithwhole-wheatflour.

Makewhole-wheatpretzelsorwhole-graincrackersthefamilysnackfoodandservewithhummus,salsa,orbeandip.

Notmanypeoplethinkofpopcornasawholegrain,but,ifpreparedhealthfullyonthestovetopusingwholepopcornkernels,itcanbeoneof

thehealthiestsnackstoeat.It’sagoodsourceoffiber,hasallthebenefitsofanyotherwholegrain,andisquitefilling—allgoodthingsforasnack!Thebestpartisthatit’slowincalories.I’llseasonitwithalittlegratedcheeseandsprinklewithsaltorspices,likecayennepepperorcinnamon.

PumpkinRavioli

Homemaderavioliseemsimpossible,right?Notatall!Thisisboththetastiestandtheprettiestdish.Ilovetoservethisforacasualmeal,andtheyaresoelegantthattheyworkforafancydinnerpartyaswell.

Prep:25minutesTotal:30minutesYield:Makes36ravioli

1(15-ounce)canlow-sodiumwhitebeans,suchasnavy,rinsedanddrained½cupcanned100%purepumpkinpuree½cuppart-skimricottacheese¼cupgratedParmesan¾teaspoongarlicpowder1largeegg72wontonwrappers,about1½(12-ounce)packages1tablespooncornstarch1½cupsjarredmarinarasauce,microwaved1minuteoruntilwarm

1.Fillalargestockpotwithwaterandbringtoaboil.Placethebeans,pumpkinpuree,ricotta,Parmesan,andgarlicpowderintoafoodprocessor.Processuntilsmooth.

2.Inasmallbowl,beattheeggwithabout1tablespoonofwater.

3.Setthewontonwrappersonacuttingboard.Place1tablespoonofthemixtureontoawrapper.Brushtheedgesofthewontonwiththeeggwash.Topoffwithanotherwontonsheet.Tomakearoundshape,cutaroundthebaseofthepumpkincan.Presstheedgesoftheraviolitogetherfirmly,toseal.

4.Placetheraviolionabakingsheetsprinkledwiththecornstarch.

Whenalltheravioliarecutout,carefullyplacethemintheboilingwaterusingaslottedspoon.Assoonastheyrise,about4minutes,theyaredone.Liftthemoutwiththeslottedspoonanddividetheraviolibetween6bowls.Topeachportionwith4cupmarinarasauceandserveimmediately.

Julian:What’sinsidetheseravioli?Theytastedelicious!

1serving=6ravioliCalories:352,Carbohydrate:62g,Protein:15g,TotalFat:6g,SaturatedFat:2


Gnocchi

Youwillnotbelievehoweasythisdishistoprepare.Thesefreshgnocchiaresomuchcreamierandmoredeliciousthanstore-boughtkindsI’vetried.


1(15-ounce)containerpart-skimricottacheese½cupsweetpotatopuree1largeegg1largeeggwhite¼cupgratedParmesan½teaspoonbakingpowder¼teaspoonsalt1cupwhole-wheatpastryflour,plus¼cuptorolloutthedough1cupall-purposeflour1(24-ounce)jarredpastasauce,heatedoratroomtemperature

1.Inalargebowl,mixthericottacheese,sweetpotatopuree,egg,eggwhite,Parmesan,bakingpowder,andsalt.Addbothtypesofflouratonce.Mixwithawoodenspoonuntiltheflourisjustabsorbed,thepureeiswellcombined,andasoftstickydoughforms.

2.Cover2bakingsheetswithwaxedpaperoraluminumfoil.Cutthedoughinto8pieces.Onalightlyflouredcounter,rollthedoughintoalogabout12incheslongand1inchthick.Sliceoff1x1½-inchpiecesofdoughtoformthegnocchi.Transfertothebakingsheetandrepeatwithremainingdough.

3.Fillan8-quartstockpotwithwaterandbringtoaboil.Addhalfthegnocchi(sothattheydon’tstick)andgentlystir.Cookuntilthepastaistenderandnolongertranslucentinthecenter,4to6minutes.The

gnocchishouldbefloating.Liftthemoutwithaslottedspoonandtransfertoalargeservingdish.Coverwithaluminumfoil.Repeatwiththeremaininggnocchiandtopwithsauce.Serveimmediately.

Shepherd:Ilovetorollthedough!


FettuccineAlfredo

Caulifloweristheperfectadditiontothisclassicwhitesauce.Notonlydoesitaddtothecreaminesswithoutthefat,butitalsohelpskeepthesaucesmooth.Alittlefriendofourfamilyclaimsheonlylikes“plainpastawithnothingonit”—buthelovestoeatthis.


12ounceswhole-wheatfettuccine2tablespoonstrans-fat-freesofttubmargarinespread2clovesgarlic,minced2tablespoonswhole-wheatflour1cupnonfat(skim)milk¾cupgratedreduced-fat(2%)sharpcheddarorpart-skimmozzarellacheese½cupcauliflowerpuree¼cupgratedParmesan¼teaspoonsalt¼teaspoonpepper¼teaspoonsweetpaprika1to2sprigsfreshbasil(optional)

1.Cookthepastaaccordingtopackageinstructions.Reserve½cupofthecookingwater,thenstrainthepasta.Setaside.

2.Heatthemargarineinalargeskilletwithdeepsidesovermediumheat.Whenthemargarinefoams,addthegarlic.Cookuntilthegarlicisfragrantbutdoesnotbrown,1to2minutes.Addtheflourandcook4to5minutes,mashingtheflourintothemargarineuntilitformsasmoothpaste.

3.Add¼cupofthemilkatatimeandwhiskconstantlyuntilthemilkisabsorbedandacreamysaucestartstoform.Onceallthemilkisincorporated,bringthesaucetoaslowboil,whisking1minutemore.

4.Stirinthecheddarormozzarella,thecauliflowerpuree,andParmesan,mixinguntilsmooth,about1to2minutes.Addthesalt,pepper,paprika,andpasta.Tosstocoat.Addalittleofthereservedpastawaterifthemixtureistoothick.Topwithasprigortwooffreshbasil,ifusing,andserveimmediately.

Sascha:Ilovethispasta!It’ssobuttery-tasting!



Sarah,motherofAmanda(5):

Mykidsweredrinkingwaytoomuchjuiceandsweeteneddrinks.Theyfoundwater“boring.”NowIfreezefruitjuiceinicecubetraysandaddafew“juicecubes”toseltzerorwaterforalittlesweetness.Theylovethetasteandallthe

different-coloredcubes.

Deirdre,motherofNathan(3)andJeremy(6):

Irefusetobuythosesugarcerealsmykidssee(andsubsequentlywant!)onTV.Instead,Iallowthemtoaddtheirownsugartoanunsweetenedcereal.You’dbesurprisedathowlittlesugarisneededtoaddsomesweetness,especiallywhen

comparedtowhatgoesintothoseonthesupermarketshelves.Ahalf-teaspoonfulofsugarsprinkledontopwilllookandfeellikealotwhenkidsget

tospoonitonthemselves.

MacaroniandCheese

Tome,there’snothingmorecomfortingoruniversallycrowd-pleasingthanmacandcheese.It’sastapleatourhomeyear-round,andapparentlyatmanyotherhomes,too.SoforallthereadersofDeceptivelyDeliciousthataskedforanotherversion,hereitis!

QUICK!


1poundwhole-wheatpasta,suchaselbowsorshellsNonstickcookingspray2tablespoonstrans-fat-freesofttubmargarinespread1½tablespoonsflour2½cupsnonfat(skim)milk1cupshreddedreduced-fat(2%)cheddarcheese1teaspoonsalt½cupcarrotorsweetpotatopuree¼cupwhole-wheatbreadcrumbs2tablespoonsgratedParmesan

1.Bringalargepotofsaltedwatertoaboil.Addthepastaandcookaccordingtopackagedirectionsuntilaldente.

2.Preheattheovento375°F.Coata9x12-inchbakingdishwithcookingspray.

3.Heatthemargarineinaheavy-bottomedsaucepan.Whiskintheflourtocombine.Slowlywhiskinmilktopreventlumpsfromforming.Bringtoaboilandcookuntilthemixturethickensslightly,about5minutes.Addthecheddarcheese,salt,andcarrotpuree.Whiskuntil

smooth.Stirthecheesemixtureintothepasta.

4.Transfertoabakingdish.SprinklethetopwithbreadcrumbsandParmesan.Bakeuntilthemacaroniandcheeseisbubblyandthebreadcrumbsbegintobrown,20minutes.

Joy:Nopowderedcheesesaucehere!Thisrecipeusesreduced-fatcheese,whichprovidesahealthydoseofcreamycalciumwhilecuttingoutsomeofthe

saturatedfat.

Withcarrotpuree:Calories:330,Carbohydrate:53g,Protein:16g,TotalFat:7g,SaturatedFat:3g,Sodium:545mg,Fiber:6g

Withsweetpotatopuree:Calories:335,Carbohydrate:55g,Protein:16g,TotalFat:7g,SaturatedFat:3g,Sodium:540mg,Fiber:6g

ChickenCannelloni

Thisquickanddeliciousmeallookslikeyouspenthoursslavingaway,wheninfactthepreptakesnotimeatall.

QUICK!


8whole-wheatlasagnasheets,(4x4inchesor3x6inches)Nonstickcookingspray1poundboneless,skinlesschickenbreasts,cookedandthinlyshredded¾cuppart-skimricottacheese¾cupcauliflowerpuree¼cupgratedParmesan1teaspoongarlicpowder¼teaspoonsalt2cupsjarredtomatosauce1cupshreddedpart-skimmozzarella

1.Boilandsaltthewaterforlasagnasheets.Cook,drain,andthenplacethelasagnainabowlofcoolwater.

2.Preheattheovento350°F.Coatan9x12-inchdishwithcookingspray.

3.Inalargebowl,mixthechicken,ricotta,cauliflowerpuree,Parmesan,garlicpowder,andsaltuntilthechickeniswellcoated.

4.Place1lasagnasheetonthecuttingboard.Ontheedgeclosesttoyou,spreadout4cupofthefillingsothatitcoversonethirdofthesheet.Withyourfingertips,rollthelasagnaintoatube(lifttheedgeofthe

pastawithfillingandroll).Transferseam-sidedowntothebakingdish.Repeatwiththeremainingsheets.Pourthesaucearoundthecannellonibutnotontop.Sprinklewithmozzarellaandbake,uncovered,25to30minutes.

Jessica:Thisisagreatmealtopreparethenightbeforeandbakethenextdayafterwork.

1serving=2cannelloniCalories:510,Carbohydrate:57g,Protein:47g,TotalFat:12g,SaturatedFat:6

g,Sodium:850mg,Fiber:9g

Ellen’sBakedZiti

Growingup,mymomwouldpreparethisdishatnightaftermysistersandIwenttobed.ThenextdayIwouldputitintheovenforhersodinnerwouldbereadywhenshegothomefromwork.Somesteamedveggiesandaneasysaladaregreatontheside.

QUICK!


14ounceswhole-wheatziti2cupsjarredtomatosauce½cupcarrotpuree1cuppart-skimricottacheese½cupcauliflowerpuree2largeeggwhites1cupshreddedpart-skimmozzarella2clovesgarlic,finelychopped¼teaspoonpepper¼cupgratedParmesan

1.Preheattheovento450°F.Cookthepastaafewminuteslessthanthepackageinstructionsindicatesothatitwillstillbefirmwhenbaked.Drainandsetaside.

2.Pourthetomatosauceintoamediumbowl.Addthecarrotpureeandmixuntilwellcombined.

3.Inanothersmallbowl,combinethericotta,cauliflowerpuree,eggwhites,½cupofthemozzarella,garlic,andpepper.

4.Spreadabouthalfofthetomatosauceontothebottomofaglasspanorcasseroledish.Thenaddalayerwithhalfthepasta.Spoonthericottamixtureontopandcoverwiththerestofthepasta.Topitoffwithremainingsauce.ThensprinklewiththeParmesanandremainingmozzarella.Bakeforabout30minutes,untilthecheesestartstobrownandthefillingishot.Orcoverwithaluminumfoil,refrigerate,andbakethenextday.

Shepherd:IlovewhenGrandmaEllenmakesthisforus.

Calories:413,Carbohydrate:66g,Protein:22g,TotalFat:8.5g,SaturatedFat:4.5g,Sodium:520mg,Fiber:2.5g

CreamyWhole-GrainRisotto

Mucheasierthanregularrisottobecausethecreaminessofthepureemeansitdoesn’trequireconstantstirring.Itgoeswithoutsayingthatit’salsomuchlowerinfatandcalories.

QUICK!


Yield:Serves8

2cupsshort-grainbrownrice2tablespoonsoliveoil1largeonion,chopped4clovesgarlic,chopped2cupslow-fat,reduced-sodiumvegetableorchickenbroth1cupcauliflowerpuree1cupcarrotpuree1sprigfreshbasil½teaspoonsalt¼teaspoonpepper2tablespoonstrans-fat-freesofttubmargarinespread½cupgratedParmesan

1.Inamediumsaucepan,addthebrownriceand4cupsofwater.Bringtoaboil.Immediatelycoverandreducetoalowsimmer.Cookuntilthericeistender,40to45minutes.Turntheheatoffandletthericesteamwiththelidonfor5minutes.Drainthericeandsetaside.

2.Meanwhile,heattheoilinalargeskilletovermedium-highheat.Whentheoilishot,addtheonionandgarlic.Cook8to10minutes,

stirringoccasionally,untiltheonionsbegintosoftenbutnotbrown.Addtherice,broth,bothpurees,basil,salt,andpepper.Simmeronlowheatfor5minutesmore,untilonequarteroftheliquidevaporates.Offtheheat,stirinthemargarineandremovethebasil.SprinklewithParmesanandserveimmediately.


SummerCornFritters

MykidsgocrazywhenImakethese,becausetheymakethehousesmelllikefrenchfries.Photograph“Orange-GlazedPork”.

QUICK!

Prep:15minutes

Total:35minutes

Yield:Serves12

1cupmedium-groundyellowcornmeal½cupwhole-wheatpastryflour2teaspoonsbakingpowder¼teaspoongarlicpowder¼teaspoonsalt¼teaspoonpepper1cupcarrotorcauliflowerpuree1cuplow-fat(1%)buttermilk4sliceslow-sodiumham,chopped(about¾cup),ifdesired½cupcornkernels,defrostediffrozen,orfreshfrom1earofcorn2scallions,whitepartonly,chopped2largeeggwhites2tablespoonshoney2tablespoonsoliveoil

1.Inalargebowl,mixthecornmeal,flour,bakingpowder,garlicpowder,salt,andpepper.

2.Makeawellinthecenterofthecornmealmixturewithawoodenspoon.Inthecenterofthewell,placethecarrotorcauliflowerpuree,buttermilk,hamifusing,corn,scallions,eggwhites,andhoney.Mixthewetingredientstogetherinthewell,slowlycombiningthecornmixtureuntiljustcombined,about10turnswithawoodenspoon.Batterwillbelumpy.

3.Heat1tablespoonoftheoliveoilinalargeskilletovermedium-highheat.Drop4cupfulsofbatterintotheskilletabout1inchapart.Cookuntilgolden,4to5minutesperside,andtransfertoaplate.Repeatwiththeremainingtablespoonofoliveoilandbatter.Serveimmediately.

Jessica:Cookingtheseinacast-ironskilletmakesthemevenmorecrispyandperfect.Iuseanice-creamscooptotransferthebattertotheskillet.

Withcarrotpuree:1serving=1fritterCalories:129,Carbohydrate:25g,Protein:4g,TotalFat:3g,SaturatedFat:0.5

g,Sodium:180mg,Fiber:2gWithcauliflowerpuree:1serving=1fritter


BlackBeanBurgers

Agreatmeatlessmealthatisnotjustforvegetarians.Meateaterslovethesehearty,flavorfulburgerstoo!ShownherewithCornBread(recipe“CornBread”).

QUICK!

Prep:20minutes

Total:30minutes

Yield:Serves6

½cuponion,chopped2clovesgarlic,minced1½cupsmixedvegetables,suchassquash,zucchini,peppers,portabellamushrooms,andcorn,diced3teaspoonsoliveoil2(15-ounce)canslow-sodiumblackbeans,drainedandrinsed1largeegg1cupwhole-wheatbreadcrumbs¼teaspoonsalt1teaspoonpepper1teaspoonchilipowder6whole-wheatsandwichbuns

1.Sautétheonion,garlic,andvegetablesin1teaspoonoftheoliveoiluntilthevegetablessoften.

2.Combinethesautéedvegetables,blackbeans,egg,breadcrumbs,salt,pepper,andchilipowderinthebowlofanelectricmixer.Usingapaddle,blenduntilsomeofthebeansarebrokenupandthemixture

beginstoholdtogether.Formthemixtureinto6patties.

3.Sautéthepattiesintheremaining2teaspoonsofoliveoiluntilbrowned,approximately2to3minutesperside.Serveontoastedsandwichbuns.

Jerry:Thesearefantastic!AndIamahamburgerlover.


Whole-GrainWinterSalads

Assomeonewholovesvegetables,Ieatlotsofsalads.Duringwinter,whensolittleisinseasonwhereIlive,itcanbedifficulttocomeupwithappealingandfresh-tastingideas.Onewaytoadjusttothemonths—andto“winterize”saladsabit—isbyusingwholegrains.Simplyaddinghealthygrainsmakessaladsmoreinterestingandturnsthemintocompletemeals,lowinfatandhighingoodthingslikeprotein,fiber,carbohydrates,andvitamins.Asanaddedbonus,thesesaladskeepwellinyourfridgefordays!

Wheatberryiseasytocookandhasagreatshapeandmildflavor.Tryasaladofgratedcarrotandfennel,someraisinsordicedapples,andafewtoastedpecansorwalnutswithcookedwheatberries.Addalittleorangezesttoanoilandvinegardressingtoliventhingsup.

Farrohasamild,almostnuttyflavor.FarroisusedquiteabitinItaly,whichiswhereIfirsttriedit,atarestaurantinFortedeiMarmi,Italy.Thesaladwasmadewithcubedbakedbutternutsquash,peas(youcanusefrozen),andslicedredonion,toppedwithalightvinaigrette.

Quinoaisaperfectlittleproteinfood,lightandfluffyandeasytousehotorcold.Itgoesbeautifullywithchoppedredpepper,fetacheese,blackbeans,scallions,andsomechoppedcilantroorparsley.Addabitofgoodoliveoilandasqueezeoflime.

RicePilaf

Usingbrownriceandcauliflowerpureemakesaveryhealthyversionofapilaf.Iserveitwithalmostanychicken,fish,orbeefdish.Photograph“OtherMothersKnowBest!”.

QUICK!


2clovesgarlic,chopped1teaspoonoliveoil1cupbrownrice½cupcauliflowerpuree1¼cupslow-fat,reduced-sodiumchickenbroth¼teaspoonsalt

1.Inaheavy-bottomedsaucepan,sautéthegarlicintheoliveoiluntilitjustbeginstoturngoldenontheedges.Addtheuncookedriceandtosstocoat,approximately30seconds.

2.Addthecauliflowerpuree,chickenbroth,andsalt.Coverandbringtoaboil.Turntheheatdowntoasimmerandcookwiththelidtightlyinplace,approximately45minutes,oruntilthericeistender.Donotstir!

3.Letthericestand5minutes.Fluffwithaforkandserve.

Shepherd,Sascha,andJulian:Thisisourfavoriterice.Wecouldeatiteverynight!


CauliflowerGratin

Igotmykidseatingwholecauliflowerbecauseofthismiraclerecipe!Ialsomakeabroccoliversionthesameway.Photograph“LemonChicken”.

QUICK!

Prep:15minutes

Total:30minutes

Yield:Serves6

1mediumheadcauliflower1tablespoontrans-fat-freesofttubmargarinespread2teaspoonsflour(all-purposeorwhole-wheat)1cupnonfat(skim)milk½cupreduced-fat(2%)shreddedcheddarcheese½cupbutternutsquashorcarrotpuree½teaspoonsalt¼teaspoonpepper2tablespoonsgratedParmesan

1.Preheattheovento400°F.Bringamediumsaucepanofsaltedwatertoaboil.Cutthecauliflowerintobite-sizeflorets.Blanchfor2to3minutessothattheyjustbegintogettenderbutarestillfirm.Draininacolanderandsetaside.

2.Inthesamesaucepan,meltthemargarine.Whiskintheflourandcook1minuteovermediumheat.Slowlywhiskinthemilktopreventlumpsfromformingandbringtoaboil.Themixturewillbegintothicken.Cook2to3minutesmore.Reducetheheattolowandaddthecheddar,butternutsquashorcarrotpuree,salt,andpepper.

3.Addthecauliflowertothecheesemixtureandtransfertoagreased9-inchbakingdish.TopwithgratedParmesan.Bakefor15minutesuntilthegratinisbubblyandthetopbeginstobrown.Serveimmediately.

Joy:CauliflowerisfromtheCruciferousfamily,justlikebroccoli,andhasmanyof

thesamecancer-fightingnutrients…butamuchmilderflavor.

Withcarrotpuree:Calories:102,Carbohydrate:11g,Protein:7g,TotalFat:4.5g,SaturatedFat:1.5g,Sodium:385mg,Fiber:3g

Withsquashpuree:Calories:102,Carbohydrate:11g,Protein:7g,TotalFat:4.5g,SaturatedFat:1.5g,Sodium:370mg,Fiber:3g

SautéedSpinachwithRaisinsandPineNuts

MyfriendBrucehasarestaurantthatmakesthemostdeliciouscreamedspinachwithnutmeginit.Thisismyversion!

QUICK!


1/3cupraisins¼cupreduced-fat,low-sodiumchickenbroth6tablespoonspinenuts1tablespoonoliveoil1(12-ounce)packageofbabyspinach,rinsedandsqueezeddry¼teaspoonsalt¼teaspoonpepper½teaspoonfreshlygratednutmeg¼teaspooncinnamon2tablespoonsreduced-fatsourcream

1.Placetheraisinsandchickenbrothinasmallglassbowl.Heatinthemicrowavefor30secondstoplumptheraisins.Draintheraisinsandreservetheliquid.Setaside.

2.Heatalargeskilletovermedium-highheat.Addthepinenutsandtoast10to15minutes,stirringoccasionally,untilthenutsbegintobrown.Reduceheatifthepinenutsbegintoburn.

3.Increasetheheattohigh.Pourtheoliveoiloverthepinenuts.Addhalfthespinach,thesalt,pepper,nutmeg,andcinnamon.Pressthespinachdownwithasmallpotliduntilitwilts,about1to2minutes.Addtherestofthespinachwhenthereisenoughspaceinthepan.

Continuetocook1to2minutesmore,untilallthespinachiswiltedbutdoesnotbrown.Ifthespinachistoodryorstartstobrown,addalittleofthereservedliquid.Coolslightlybeforestirringintheraisinsandsourcream,thenserveimmediately.

Shepherd:Ilovespinach!Iloveitplainorthecreamyandcrunchykindmymommakes.


HuevosRancheros

IservethisforSundaybrunchorlunch—especiallyonFather’sDay.ShownherewithWatermelonPunch(recipe“WatermelonPunch”).

QUICK!


1tablespoonoliveoil1smallredonion,chopped1smallyellowonion,chopped1(15-ounce)canlow-sodiumblackbeansorredkidneybeans,drainedandrinsed2teaspoonsgroundcumin½cupcauliflowerpuree½cupsalsa6(8-inch)whole-wheatsofttortillasNonstickcookingspray6tablespoonsshreddedreduced-fat(2%)cheddarcheese1to2tablespoonschoppedpickledjalapeños6mediumeggs6tablespoonsfat-freesourcream

1.Addtheoliveoiltoamediumsautépan.Addbothonionsandsautéfor2to3minutesuntilsoft.Addthebeansandcumin.Stirinthepuree,thenthesalsa.Cooktogetheruntilalltheingredientsarehotandtheflavorscombine.

2.Setasmallskilletovermedium-highheat.Whenthepanishot,coatatortillawithalightlayerofcookingspray.Brownthetortillauntilitbecomescrispy,turningonce,1to2minutes.Repeatwiththe

remainingtortillas.

3.Placethetortillasonindividualplates.Dividethebeanmixtureevenlybetweenthemandtopwith1tablespoonofshreddedcheeseandjalapeños.

4.Inthesamepanasthetortillas,fryeachegguntildonetoyourliking—overeasy,medium,orhard—usingalightcoatingofcookingspray.Youcanalsoscramblethem.Placetheeggsontopofthecheeseonthetortillas.Topeachtortillawith1tablespoonofthesourcream.

Jerry:Ilovethecrunchytortillaonthebottom.


CheeseNachos

ImaketheseformyhusbandandhisfriendswhentheyarewatchingsportsonT.V.Thisheartydishisalwaysahugehitandoftenrequested,especiallybyJerry’sfriendGeorgeWallace.

QUICK!


Nonstickcookingspray1poundextra-leangroundturkeybreast2teaspoonsgroundcumin2teaspoonschilipowder1½teaspoonsgarlicpowder½teaspoonsalt½teaspoondriedoregano½cupcauliflowerpuree1tablespoon“nosaltadded”tomatopaste1tablespoonoliveoil2tablespoonswhole-wheatflour1cupnonfat(skim)milk½cupcarrotpuree¾cupgratedreduced-fat(2%)cheddarcheese2-3teaspoonschoppedpickledjalapeños6ouncesbakedtortillachips¼cupjarredmildtomatosalsa

1.Setalargeskilletoverhighheat.Coatwithathinlayerofcookingsprayandaddtheturkey.Sprinkletheturkeywiththecumin,chilipowder,1teaspoonofthegarlicpowder,salt,andoregano.Cookuntil

theturkeybeginstobrownandiscookedthrough,4to5minutes.Offtheheat,addthecauliflowerpureeandtomatopaste,stirringwelltocombine.Setaside.

2.Heattheoilinasmallsaucepanovermedium-highheat.Addtheflourandcook2to3minutes,stirringoccasionallyuntilathickpasteforms.Increasetheheattohighandaddthemilk.Whiskvigorouslyandbringtoaboil.Reducetoasimmerandwhiskinthecarrotpuree,cheddarcheese,jalapeños,andtheremaining½teaspoonofgarlicpowder,stirring1minuteuntilthecheeseismelted.

3.Placethetortillachipsonalargeplatter.Spoontheturkeymixtureandsalsaoverthechips,thenpourthecheesemixtureontop.Ifyouwish,youcanheatthechipsfirstintheoven,onanoven-safepan.

Sascha:MybrothersandIliketoeatnachoswhilewewatchsportswithourdad.


SkinnyEggSalad

Theseingredientsarealwaysstockedinmykitchen,soI’lloftenmakethisforlunchinapinch.MygrandmotherusedtomakemeeggsaladwhenIwaslittle.Thisversionisfarlessfatteningandjustasgood.

QUICK!


1dozenlargeeggs4greenonions6tablespoonsreduced-fatmayonnaise¼cupnonfatplainyogurt½cupcauliflowerpuree1teaspoonDijonmustard¼teaspoonpepperPinchor2ofsweetpaprika8sliceswhole-wheatsandwichbread

1.Placetheeggsinalargesaucepan.Covercompletelywithcoldwater.Bringtoaboil,thenremovefromtheheat.Coverandlettheeggsrest15minutes.Draintheeggs,peel,andcutinhalf.Chopallofthewhitesand4yolks,discardtherest.

2.Thinlyslicethewhitepartofthegreenonionsandplaceinalargebowl.Addthemayonnaise,yogurt,cauliflowerpuree,andmustard.

3.Gentlystirintheeggsandyolks,andaddthepepperandpaprika.

4.Dividethefillingevenlyontopof4slicesofbread.Topwiththeremainingslicesofbreadandserve.

Shepherd:Sometimesmymomputsthisinapitapocketforme.


CornBread

Weareacornbreadfamily.Weloveit.Period.Iserveitwitheggsandblackbeansforbreakfast,spicygrilledchickenforlunchordinner,andJerryandthekidsloveitasasnack,too.Photograph“SummerCornFritters”.

QUICK!


Nonstickcookingspray1½cupsfinegroundcornmeal½cupall-purposeflour½cupwhole-wheatflour1tablespoonbakingpowder½teaspoonsalt1cupofnonfat(skim)milk½cupcarrotpuree2tablespoonspuremaplesyrup¼cuplightoliveoilorcanolaoil2largeeggs

1.Preheattheovento400°F.Spraya9x9-inchsquarepanor9-inchroundbakingpanwithcookingspray.

2.Inamixingbowl,whiskthecornmeal,flours,bakingpowder,andsaltuntilwellcombined.Inasmallbowl,whisktogetherthemilk,carrotpuree,maplesyrup,oil,andeggs.Addtheliquidtotheflourmixtureandstiruntiljustcombined—theremaystillbesomeunmixedflourorcornmeal.Don’tovermix.

3.Pourthebatterintothesprayedpanandbakeuntillightlybrowned,20to25minutes.Thecornbreadiscookedwhenacaketester(ortoothpick)insertedintothecentercomesoutclean.Ifthetopbeginstobrowntoomuch,coverwithasmallsheetofaluminumfoilandfinishbaking.

Sascha:Iliketohavejamonmycornbread.

Calories:57,Carbohydrate:8.5g,Protein:1.5g,TotalFat:2g,SaturatedFat:0g,Sodium:62mg,Fiber:0.5g

FrenchDressing

Ahealthierandtastierversionthanthebottledkind,madewithcarrotpuree.Oneofmyfriendslovestoservethisdressingontopoflongstemsofcrunchyromainelettuce.Photograph“FrenchDressing”.

QUICK!

Prep:10minutesTotal:10minutesYield:¾cup

½cupcarrotpuree2tablespoonsketchup2tablespoonsreduced-fatmayonnaiseJuiceof1largelemon(about2tablespoons)1tablespooncanolaoil1tablespoonwater1clovegarlic,minced¼teaspoonsalt½teaspoonsweetpaprika½teaspoongarlicpowder½teaspoononionpowder

1.Combinealltheingredientsinamini-chopperandblenduntilsmooth.Store,refrigerated,inanairtightcontainerforupto1week.

1serving=2tablespoonsCalories:55,Carbohydrate:5g,Protein:0.5g,TotalFat:4g,SaturatedFat:0.5

g,Sodium:210mg,Fiber:1g

CaesarDressing

IlovethatyoucanreducefatbyusingcauliflowerpureeandstillmaintainalltheflavorofagoodCaesardressing.Thisdressinghelpedmegetmykidstoenjoysalad.ShownherewithFrenchandThousandIslandDressings(recipes“FrenchDressing”and“ThousandIslandDressing”).

QUICK!

Prep:10minutesTotal:10minutesYield:1cup

¾cupcauliflowerpuree¼cupgratedParmesanJuiceof1largelemon(about2tablespoons)2tablespoonswater1tablespoonoliveoil¼teaspoonsalt1clovegarlic,finelyminced½teaspoonlow-sodiumWorcestershiresauce½teaspoonhotsauce(suchasTabasco)¼teaspoonpepper

1.Placealltheingredientsinamini-chopperandblenduntilsmooth.Storeinanairtightcontainer,refrigerated,4to5days.

Sascha:Iloveromainelettucebecauseit’scrunchy.Thisdressingissogoodontop.

1serving=2tablespoonsCalories:32,Carbohydrate:1.5g,Protein:1.5g,TotalFat:2.5g,SaturatedFat:

0.5g,Sodium:120mg,Fiber:0.5g

ThousandIslandDressing

Thebutternutsquashpureegivesthisdressingmoregoodnessthanthestore-boughtkind,whichisoftenhighincalories,sodium,andpreservatives.Photograph“FrenchDressing”.

QUICK!

Prep:10minutesTotal:10minutesYield:1cup

1largeegg,hard-boiled½cupbutternutsquashpuree2tablespoonsreduced-fatmayonnaise2tablespoonsreduced-fatsourcream1pickle,cutinthirds1teaspoonchilisauce¼teaspoonsalt¼teaspoonsweetpaprika½teaspoongarlicpowder

1.Peelthehard-boiledegganddiscardtheyolk.

2.Placethewhiteinamini-chopper,alongwiththebutternutsquashpuree,mayonnaise,sourcream,pickle,chilisauce,salt,paprika,andgarlicpowder.Blenduntilsmooth.

3.Store,refrigerated,inanairtightcontainerforupto5days.

1serving=2tablespoonsCalories:38,Carbohydrate:3g,Protein:1g,TotalFat:2g,SaturatedFat:0.5g,

Sodium:200mg,Fiber:1g

Dessert

TreatsWithoutGuilt

Ihaveincludedanice-sizeddessertsectioninthisbook.Ilovesweets,andjudgingbytheenthusiasmandinterestreadershadinthedessertsectionofmyfirstbook,Iamnotalone.Homemadetreatsarebetterforyou,moreeconomical,andfarmoredeliciousthanstore-boughtones—andmakingthemcanbeafunactivityaloneorwithyourkids.

Iwouldalsoventuretosaythattreatsareanimportantpartofgoodeating.Ifyoukeepyouringredientswholesome,watchtheamountofsugarandsaturatedfatyoucookwith,andcontrolyourportionsize,thenhavingatreatshouldbecompletelyenjoyable.Infact,ifyouenjoyyourtreatswithoutguilt,itisasurefirewaytostayontrackwithhealthy,balancedeating.Deprivationalwaysleadsdownthewrongpath.

So,Isay,enjoytherightfoods,indulgeinmoderation,andloveeveryminuteofit!Andwiththat,Igiveyouthefollowingpages.

Julian:Ilovetomakechocolate-chipcookieswithmymombecausetherearealotoffunjobsIcando,likemeasuringtheflourandcrackingtheeggs,whichIam

gettingreallygoodat.

Sascha:IlovetomakethedoughnutcookiesbecauseitislikeplayingwithPlay-Doh

whenIgettorolloutthedoughwithmyfingers.

ChocolateBreadPudding

Iamcherry-crazy.Addthemtochocolateandbread?Heaven!Iuseenormousself-controltospoonoutonlyonecupforeachserving.


Nonstickcookingspray3cupsnonfat(skim)milk6tablespoonsunsweetenedcocoapowder½cupfirmlypackedlightbrownsugar1cupcarrotpuree8ouncessoftwhole-wheatbread,cubed(about10cups)½cupdriedcherries2largeeggwhites1largeegg2teaspoonspurevanillaextract2teaspoonspurealmondextract

1.Preheattheovento375°F.Coata1-poundloafpanor8x8-inchsquarebakingdishwithcookingspray.

2.Inasmallsaucepan,whiskthemilk,cocoapowder,andsugar.Bringthemilkmixturetoanearboil.Removefromtheheat.

Pourintoalargebowlandstirinthecarrotpuree.Addthebreadandstirtocoat.Soakfor10to15minutes,untilthemilkmixturecoolsenoughtotouch.

3.Addthecherries,eggwhites,egg,vanilla,andalmondextracts.Stirwell,untiltheeggsareincorporatedandtheliquidbecomessmoothandcoatsthebread.

4.Transfertothebakingpanandbakeuntilthebreadpuddingiscrustyontopandpuffyinthecenter,45to50minutes.

Shepherd:Ilovetopickthecherriesoutofthechocolateandeatthemfirst.


ChocolateYogurtCheesecake

Thisseeminglydecadentdessertalwaysgetsthesameresponse:“ThereisNOWAYthisislow-fat.It’stoogood!”Thegrahamcrackerandhazelnutcrustcouldn’tbesimplertomake.

QUICK!

Prep:20minutesTotal:3hours(includingchilltime)Yield:Serves12

½cuphazelnutsorhazelnutpieces6grahamcrackersquares,or1cupgrahamcrackercrumbs1teaspooncinnamon2tablespoonscanolaoil3largeeggwhites¼teaspoonsalt1½cupslow-fatplainGreekyogurt½cupnonfatsourcream3tablespoonsunsweetenedcocoa¾cupfirmlypackeddarkbrownsugar½cupcarrotpuree6tablespoonsall-purposeflour2teaspoonspurevanillaextract

1.Preheattheovento325°F.Placethehazelnutsinafoodprocessorandfinelychop.Breakupthegrahamcrackersandaddthemtothenuts,alongwiththecinnamon.Processintofinecrumbs.Addtheoilandpulse2to3times,untilthegrahamcrackersaremoist.Pressthegrahamcrackermixtureintothebottomofan8-inch-rounddeep-dishpieplateoran8-inchspringformpan.

2.Placetheeggwhitesandsaltinalarge,cleanmetalbowl.Witha

mixeronhigh,beattheeggwhitesuntiltheyarefluffyandclingtothebowlwhentilted,about2minutes.Setaside.

3.Inanotherlargebowl,whisktheyogurt,sourcream,cocoa,brownsugar,carrotpuree,flour,andvanilla.Witharubberspatula,foldintheeggwhitesin3batches.Pourthebatteroverthecrustandsmoothwitharubberspatula.

4.Bakeuntiltheedgesareslightlybrownedbutthecenterisstillsoftandwobbleswhenthepanismoved,35to40minutes.Transfertoawirerackandallowtocoolbeforeremovingfromthepan.Coverandchillfor2hoursbeforeserving.


MaplePeanutButterFondue

Tomakefruitfordessertmoreexciting,Iportionoutlittlebowlsofthisfondue(about¼cupeach)fordipping.It’llstayfreshinthefridgeforaweekormore,butit’llbegonebeforethat!

QUICK!


1cuppuremaplesyrup1cupnaturalpeanutbutter(creamy)1teaspoonpurevanillaextract½cupcauliflowerpuree½cupyellowsquashpuree6cupsfruit,cutinto1-inchslices,suchasapples,bananas,pineapple,mango,strawberries,orgrapes.

1.Combinethemaplesyrupandpeanutbutterinaheavy-bottomedsaucepan.Cookovermediumheat,whiskinguntilsmooth.Addthevanillaandthecauliflowerandsquashpurees,thenstirtocombine.

2.Servewithslicedfruit.

Note:Forthecreamiestresults,useapeanutbutterthatdoesn’tseparateandrequirestirring.

Shepherd,Sascha,andJulian:Weusetoothpickstodip!

Calories:236,Carbohydrate:33g,Protein:5.5g,TotalFat:11g,SaturatedFat:2.5g,Sodium:105mg,Fiber:3g

AppleCrumble

Everyfall,wegotoagreatorchardinLongIsland,NewYork,andpicktonsofapples.Imakethisapplecrumblewiththeoneswecan’tfinish.


Nonstickcookingspray

FILLING4largeGoldenDeliciousorGalaapples(about3pounds)½cupbutternutsquashpuree¼cupfirmlypackedlightbrownsugarJuiceof1lemon(about2tablespoons)2tablespoonswhole-wheatflour1teaspoongroundcinnamon1teaspoonpurevanillaextract

TOPPING½cupwalnuts,pecans,oralmonds,roughlychopped1cupwhole-wheatpastryflour1¼cupsold-fashionedoats¼cupfirmlypackedlightbrownsugar1teaspoongroundcinnamon¼teaspoonsalt½cuptrans-fat-freesofttubmargarinespread,frozen

1.Preheattheovento350°F.Coata9x13-inchbakingdishwithcookingspray.Peel,core,andslicetheapplesinto¼-inchslices.Inalargemixingbowl,tosstheapples,squashpuree,brownsugar,lemonjuice,flour,cinnamon,andvanilla.Transfertothedishandspreadout

inanevenlayer.Setaside.

2.Makethetopping.Inanotherlargebowl,mixtogetherthenuts,pastryflour,oats,sugar,cinnamon,andsalt.Usingyourfingertips,gentlyworkinthefrozenmargarineuntilpea-sizelumpsform.Ifthemargarinebeginstomelt,placethebowlinthefreezerfor5to10minutes.

3.Toptheapplesevenlywiththenutmixtureandbake,uncovered,untiltheapplesarebubblyandthetoppingisgoldenbrown,about45to50minutes.Servewarmoratroomtemperature.

Joy:Noproblemgettingkidstoeatan“appleaday”whenservingthishomestyledessert.Bonus—they’llgetheart-healthyfatsfromthewalnuts,fiberfromthewholegrains,andbeta-carotenefromthebutternutsquash.


MixedBerryCobbler

Ifyoudon’thavefreshberriestomakethiswonderfuldessert,frozenworkjustaswell,andbotharefullofgreatantioxidants.Sprinklingboilingwateroverthewhole-wheattoppingmakesitwonderfullycrunchy.

QUICK!


4cupsassortedberries,suchasstrawberries,blueberries,orblackberries,freshor,iffrozen,thawed½cupyellowsquashorcarrotpuree2tablespoonsgranulatedsugar

TOPPING1cupwhitewhole-wheatorwhole-wheatpastryflour6tablespoonsgranulatedsugar,divided1teaspoonbakingpowder¼teaspoonsalt3tablespoonstrans-fat-freesofttubmargarinespread½cuplow-fat(1%)buttermilk½teaspooncinnamon1tablespooncornstarch1cupboilingwater

1.Preheattheovento350°F.Mixtheberries,squashorcarrotpuree,and2tablespoonssugarinan8x12-inchbakingdish.Setaside.

2.Makethetopping.Placetheflour,4tablespoonsofthesugar,bakingpowder,andsaltinafoodprocessor.Pulse2or3timestomix.Addthemargarineandpulse4to5times,untilthemargarineformspea-

sizeballswiththeflour.Donotovermixorthemargarinewillmelt.Addthebuttermilkandpulse2to3times,untiltheliquidbeginstocombinewiththeflour.(Theremightbesomeflourthatisnotmixedin,andthebatterwillbeloose.)Donotovermix.

3.Withalargespoon,dotthetopoftheberrymixturewiththetoppingmixture.

4.Inamediumbowl,stirtheremaining2tablespoonsofthesugar,cinnamon,andcornstarch.Sprinkleevenlyoverthetoppingmixture.Drizzletheboilingwateroverthecobblerandbakeuntilthetopiscrispyandthetoppingiscookedthrough,30to35minutes.

Withcarrotpuree:Calories:193,Carbohydrate:36g,Protein:3g,TotalFat:5g,SaturatedFat:0.5g,Sodium:195mg,Fiber:5.5g

Withsquashpuree:Calories:190,Carbohydrate:35g,Protein:3g,TotalFat:5g,SaturatedFat:0.5g,Sodium:185mg,Fiber:5g

Tiramisu

Thisrecipeisquickandfun,aswellasbeingano-bakedessert.Unliketraditionaltiramisurecipes,it’snotloadedwithfatandhassomebonusbeta-carotenefromthecarrot!

QUICK!

Prep:15minutes

Total:1hour15minutes(includingchilltime)Yield:Serves8

CHOCOLATEFILLING½cupconfectioners’sugar½cupcarrotpuree½cupfat-freesourcream6tablespoonsunsweetenedcocoapowder½cupwarmwater1tablespooninstantdecafcoffeegranules1tablespoonpurevanillaextract

RICOTTAFILLING1(15-ounce)containerfat-freericottacheese2tablespoonsreduced-fatsourcream1teaspoonpurevanillaextract¼cupconfectioners’sugar1(3-ounce)packagestore-boughtladyfingers,or3ouncesthinlyslicedangelfoodcake¼teaspooncinnamon¼cupchoppedbittersweetchocolate

1.Makethechocolatefilling.Inafoodprocessor,addtheconfectioners’sugar,carrotpuree,sourcream,cocoa,water,coffeegranules,andvanillaextract.Blenduntilsmooth.Transfertoabowl.

2.Makethecreamfilling.Rinsethefoodprocessorandaddthericotta,sourcream,vanillaextract,andconfectioners’sugar.Blenduntilsmooth.

3.Put1/3ofthechocolatefillinginamediumglassbowl.Pressone-thirdoftheladyfingersorangelfoodcakeoverthechocolate.Topwith1/3ofthericottafilling.Repeat,alternatinglayersofchocolate,ladyfingersorcake,andricotta,endingwithricotta.Sprinklewiththecinnamonandchoppedbittersweetchocolate.Coverandrefrigerate.Chillatleast1hourandserve.

Sascha:Thespecialhiddencookiesaremyfavorite!


NondairyChocolatePudding

LotsofpeopletellmetheylovethechocolatepuddinginDeceptivelyDelicious,butIhadsomereadersaskforanondairyversion.Hereitis,friends—easytomakeanddelectable!(Dairyloverswillloveit,too.)

QUICK!

Prep:20minutesTotal:2hours20minutes(includingchilltime)Yield:Serves5

8ouncessilkentofu1cuplightsoymilk1packetunflavoredgelatin4ouncessemisweetchocolatechips2tablespoonshoney

1.Placethetofuinafoodprocessorandmixuntilsmoothandcreamy.

2.Bringthesoymilktoaboilinasaucepan.Whiskinthegelatin.

3.Inamediumbowl,pourthehotsoymilkoverthechocolatechips.Whisktoblend.Addthehoneyandwhiskagain.

4.Pourthetofuintothechocolatemixtureandwhiskuntilblendedtogether.

5.Pourthemixtureintoacleanservingbowlandchillintherefrigeratorfor2hours.

Joy:Tofu,theshiningstarinthisrecipe,providesprotein,calcium,andiron,threenutrientsthatarevitalforgrowingbodies.


BananaChocolateTarts

Idon’tknowaboutyoubutIalwayshavebananasinmyhouse—andquiteoftentheyareturningbrown.SoIloveusingthemtomakethisverysimpledessert.Therecipecouldn’tbeeasierandmykidslovemakingthedoughintointerestingshapes.

Prep:30minutes

Total:4hours50minutes(includingchilltime)Yield:Makes24tarts

DOUGH½cuptrans-fat-freesofttubmargarinespread¾cupgranulatedsugar2largeeggwhites2teaspoonspurevanillaextract1¼cupswhole-wheatpastryflour,plus¼cuptorolloutthedough1¼cupsall-purposeflour1teaspoonbakingpowder¼teaspoonsalt½cupfat-freesourcreamNonstickcookingspray

FILLING3largeripebananas,cutinto¼-inch-thickslices½cupbittersweetchocolatechips

1.Tomakethedough,placethemargarine,sugar,eggwhites,and

vanillainalargebowlandbeatwithanelectricmixeronmediumspeed.Sprinklebothtypesofflour,thebakingpowder,andsaltoverthemargarinemixture.Onlowspeed,beatuntilsmallcrumbsstarttoform,about1minute.Addthesourcreamandmixonlowspeeduntilasoftdoughforms.

2.Dividethedoughinto2equalportions.Shapeeachintoaball,thenflattenintodisks.Wrapinplasticwrapandrefrigerate3to4hoursorovernight.Letthedoughsoftenslightlyatroomtemperaturebeforecontinuing.

3.Preheattheovento350°F.Coat2largebakingsheetswithcookingspray.Onaworksurfacelightlysprinkledwiththe¼cupextraflour,rollouteachdiskintoa¼-inch-thickcircle.Usinga2-inchroundbiscuitcutterordrinkingglass,cutcirclesfromthedough.Rerollthedoughscrapsandrepeat.

1serving=1tartCalories:151,Carbohydrate:24g,Protein:2.5g,TotalFat:5.5g,SaturatedFat:

1g,Sodium:95mg,Fiber:2g

4.Transferthetartstothebakingsheetsanddotthecenterofeachtartwith2to3slicesofbananaanda½teaspoonofchocolatechips(about3to4chips)ononesideofthecircle.Foldthedoughoverandpresstheedgestogetherwithyourfingertips.

5.Bakeuntilthetartsarelightlybrownedandthedoughisfirm,15to18minutes.

6.Allowtocoolcompletelyonawirerackbeforetasting—thefillingwillbehot.Coolcompletelybeforerefrigeratinginanairtightcontainerforupto3days.

Julian:CanIhaveabananatart?

Jerry:Ifinishedthem!

Jessica:Youfinishedallofthem?


Toby,motherofCleo(9)andWilson(7):

I’mstillsurprisedathowcarrotandsweetpotato“fries”getgobbleduptheminutethey’reoutoftheoven.Thethinneryoucutthem,thebetter—mixasmanycarrotsand/orsweetpotatoesasyoucangetonyourroastingpan—but

givethemspace.Spritzwithcookingspray,sprinklewithseaorkoshersalt,androastinapreheatedovenat400ºFforabout20minutes,shovelingthemaroundhalfwaythrough.They’redonewhenthey’recarmelizedandcrispy-looking.Ilikemakingonionringsthesameway—alsosweetandtastyandgoodwithany

kindofmeat.

ChocolatePeanutButterPie

Thisistheultimatedessert!Peanutbutter,grahamcrackers,andchocolateareallfavoritetreatsinourhouse.Ifyouarecarefulwithyourportionsize,youcanfeelguilt-freeaboutthishealthierversionofabelovedclassic!

QUICK!

Prep:20minutesTotal:2hours20minutes(includingchilltime)Yield:Serves12

1½cupsreduced-fathoneygrahamcrackercrumbs3tablespoonstrans-fat-freesofttubmargarinespread,melted2cupsnonfat(skim)milk¼cupcornstarch1/3cupgranulatedsugar,plus3tablespoons¼teaspoonsalt1largeegg1largeeggwhite1tablespoonpurevanillaextract½cupyellowsquashpuree½cupnaturalpeanutbutter(creamy)1tablespoonunsweetenedcocoapowder2tablespoonsshavedchocolateorchoppedpeanuts,forgarnish(optional)

1.Preheattheovento350°F.Inamediumbowl,combinethegrahamcrackercrumbsandmargarine.Pourintoa9-inchpieplateandpressthecrumbmixtureintothebottomandsidesoftheplatetoformanevencrust.Bakefor5minutes,oruntilgoldenbrown.Setasidetocool.

2.Inalargesaucepanovermediumheat,whisktogetherthemilk,cornstarch,3cupofsugar,salt,egg,andeggwhite.Stiroccasionally.Whenthemixturebeginstothicken,stirconstantlytoavoidlumps.Turnofftheheatwhenthemixturecomestoaboilandhasreachedapuddingconsistency.

3.Addthevanillaextractandsquashpuree.Pourhalfofthemixtureintoamediumbowl.Makethepeanutbutterlayerbyaddingtheremaining3tablespoonsofsugarandpeanutbuttertoone-halfofthemixtureandstirringtoincorporate.Addthecocoapowdertotheotherhalfofthemilkmixturetomakethechocolatelayer.

4.Pourthechocolatemixtureintothepiecrust,thentopwiththepeanutbutterlayer.Coverwithplasticwrapandrefrigerate,atleast2hours,untilset.Garnishwithshavedchocolateorpeanuts.

Sascha:MydadandIlovetoeatthistogether.


WhoopiePies

Ihadtoincludethisfamilyfavorite.No,itisNOTAPPROVEDBYJOYBAUER.Butit’sveryimportantthatweallfeelwecanindulge(inmoderation)onceinawhile.Icuttheseinhalfformykidsandweallsharethem.

Prep:25minutes

Total:40minutes

Yield:Makes16pies

CAKES1cupall-purposeflour1cupwhole-wheatpastryflour½cupunsweetenedcocoapowder1teaspoonbakingsoda½teaspoonbakingpowder¼teaspoonsalt½cuplightoliveoil1¼cupspackedbrownsugar2eggwhites½cupspinachpuree2teaspoonspurevanillaextract½cuplow-fat(1%)buttermilkNonstickcookingspray

FILLING1stick(½cup)unsaltedbutter,softened1¼cupsconfectioners’sugar2cupsmarshmallowcream1teaspoonpurevanillaextract

1.Preheattheovento350°F.Whisktogethertheflours,cocoa,bakingsoda,bakingpowder,andsaltinabowlorshakeinazipper-lockplasticbaguntilcombined.

2.Inalargebowlorstandingmixer,beattheoilandbrownsugarwithanelectricmixeratmedium-highspeeduntilwellcombined.Addtheeggwhitesandmixonlowuntilwellblended.Blendinthespinachpureeandvanilla.

3.Alternatelyaddintheflourmixtureandthebuttermilk,beginningandendingwithflour,mixinguntilsmoothandjustcombined.

4.Coat2largebakingsheetswithcookingspray.Placetablespoonfulsofbatterabout2inchesapartontobakingsheets.Bakeuntilthecakesarecookedthroughandspringbacktothetouch,8to10minutes.Transfertoaracktocoolcompletely.

5.Makethefilling.Withanelectricmixeronmediumspeed,beattogetheralltheingredientsuntilsmooth,about3minutes.Spreadaroundedtablespoonfuloffillingontheflatsidesofhalfofthecakesandtopwiththeremainingcakes.

1serving=1pieCalories:345,Carbohydrate:55g,Protein:3g,TotalFat:13g,SaturatedFat:5g,Sodium:165mg,Fiber:2g

LemonPoppySeedCake

Ilovethiscakewithanicehotcupoftea.Mykidsenjoyitwithaglassofcoldlow-fatmilk.

QUICK!

Prep:20minutesTotal:1hour10minutesYield:16slices

Nonstickcookingspray¾cupgranulatedsugar¼cupreduced-fatcreamcheese1/3cuplightoliveoil2largeeggwhites½cupcarrotpuree1tablespoonlemonzest¼cuplemonjuice(fromabout2largelemons)1tablespoonpoppyseeds2cupswhole-wheatpastryflourorwhitewhole-wheatflour¼cupflaxseedmeal2teaspoonsbakingpowder1teaspoonbakingsoda¼teaspoonsalt

1.Coata1-poundloafpanwithcookingspray.Preheattheovento350°F.

2.Inalargebowl,mashthesugarandcreamcheesewithawoodenspoonuntilwellcombined.Stirintheoliveoil,eggwhites,carrotpuree,lemonzest,lemonjuice,andpoppyseeds.Mixwelluntilsmooth.

3.Addtheflour,flaxseedmeal,bakingpowder,bakingsoda,andsalt.Stiruntiljustcombined—thebatterwillbeslightlylumpy.Pourthedoughintoloafpanandsmooththetopwitharubberspatula.

4.Bakeuntilthecakebeginstobrownaroundtheedgesandatoothpickcomesoutcleanwheninsertedinthecenter,45to50minutes.Coolforfiveminutesinthepan.Transfertoawireracktocoolcompletely.

Sascha:Ilovelemoncake,lemonsorbet,lemonade,lemoncookies,lemonbars,lemonEVERYTHING!

1serving=1sliceCalories:158,Carbohydrate:23g,Protein:3g,TotalFat:6g,SaturatedFat:1g,Sodium:170mg,Fiber:3g

CherriesJubileeBrownies

Myhusbandispowerlesstoresistthechocolate-cherrycombinationandthecreamcheesetopping.

QUICK!

Prep:20minutes

Total:1hour

Yield:Makes12brownies

Nonstickcookingspray¼cupcanolaoil2/3cupbittersweetchocolatechips(4ounces),melted½cupgranulatedsugar½cupspinachpuree2largeeggwhites2teaspoonspurevanillaextract2/3cupall-purposeflour½teaspoonbakingpowder¼teaspoonsalt1(10-ounce)bag“nosugaradded”frozencherries,defrosted,liquiddrained(about1½cupscherries)

TOPPING1/4cupfat-freecreamcheese1tablespoonall-purposeflour1tablespoonconfectioners’sugar1largeeggwhite1teaspoonpurevanillaextract

1.Preheattheovento350°F.Coatan8x8-inchbakingpanwithcookingspray.Inalargebowl,combinetheoil,chocolatechips,sugar,spinachpuree,eggwhites,andvanilla.Blenduntilsmooth.Addtheflour,bakingpowder,andsalt.Blendonlowspeed,1to2minutes,untilsmooth.Stirinthecherries.Transferthebattertothepanandsmoothwitharubberspatula.

2.Makethetopping.Inaseparatebowl,blendthecreamcheese,flour,andconfectioners’sugar.Addtheeggwhiteandvanilla,andmixuntilcreamy.

3.Dotthecreamcheesemixtureontopofthebatter.Runatoothpickthroughthecreamcheesemixturetomakeswirls.Bakeuntiltheedgesofthebrowniearefirmbutthecenterisstillsoft,35to40minutes.Coolcompletelyinthepanandthencutinto12squares.

1serving=1brownieCalories:184,Carbohydrate:25g,Protein:3.5g,TotalFat:8.5g,SaturatedFat:2.5g,Sodium:110mg,Fiber:1.5g

CinnamonRaisinPeanutButterCookies

Thiscombinationofflavorsissodelicious,sofragrant,justperfect.

QUICK!

Prep:10minutesTotal:30minutesYield:Makes48cookies

2cupswhole-wheatpastryflour1teaspoonbakingsoda1teaspooncinnamon½teaspoonkoshersalt1cupnaturalpeanutbutter(creamy)¾cuppuremaplesyrup½cupcarrotpuree¼cupcanolaoil2teaspoonspurevanillaextract½cupraisinsNonstickcookingspray

1.Preheattheovento350°F.Inamixingbowl,combinetheflour,bakingsoda,cinnamon,andsalt.Setaside.

2.Inalargebowl,mixtogetherthepeanutbutter,maplesyrup,carrotpuree,canolaoil,andvanilla.Stiruntilcombined.

3.Pourtheflourmixtureoverthepeanutbuttermixture.Turnthebatteroverwithaspatulaabout7times.Donotovermix!Therewillbedryspots.Stirinraisins.

4.Whilethebatterisresting,spray2bakingsheetswithcookingspray.Usinga2-ounceicecreamscoop,droptablespoonfulsofdoughonto

thebakingsheets1inchapart.Fillasmallbowlwithwaterand,usingafork,pressdownonthedough,makingacrisscrossoneachcookie.Wettheforkeachtime.

5.Bakefor8to10minutes.Transferthecookiestoawireracktocoolbeforepackinginanairtightcontainerforupto4days.

Jerry:Iftheseareleftoutatnight,itishighlyunlikelytherewillbeanyleftinthemorning.

1serving=2cookiesCalories:166,Carbohydrate:20g,Protein:4g,TotalFat:8g,SaturatedFat:1g,Sodium:135mg,Fiber:2.5g

ChocolateChipCookies

IheardalotofenthusiasmforthechocolatechipcookiesinDeceptivelyDelicious.SoIdevelopedthisversion,whichaddsthebenefitsofwholegrains.

Prep:30minutes

Total:40minutes

Yield:Makes20cookies

1(15-ounce)canlow-sodiumchickpeas,drainedandrinsedNonstickcookingspray1½cupswhitewhole-wheatflour½teaspoonbakingsoda¼teaspoonsalt6tablespoonstrans-fat-freesofttubmargarinespread¼cupgranulatedsugar½cupfirmlypackedlightbrownsugar¼cupunsweetenedapplesauce2tablespoonsnonfat(skim)milk1tablespoonpurevanillaextract2largeeggwhites½cupsemisweetchocolatechips

1.Inamini-chopper,pureethechickpeasuntilsmooth,thensetaside.Preheattheovento375°F.Coat2largebakingsheetswithcookingspray.

2.Inlargebowl,mixtheflour,bakingsoda,andsalt.Setaside.

3.Inanotherlargebowl,beatthemargarine,sugars,andapplesauce

withanelectricmixeronlowspeedfor1to2minutesuntilsmooth.Addthechickpeas,milk,vanillaextract,andeggwhites.Blenduntilsmooth.Slowlyaddthedryingredientsandchocolatechips,andmixwithaspatulauntiltheflourisjustcombined.

4.Witha2-ounceicecreamscoop,dropthedoughontothebakingsheetsandspaceeachscoop1inchapart.Bakeuntilthecookiesaregoldenbrown,about10to12minutes.Coolonthebakingsheets1to2minutesbeforetransferringthecookiestoawireracktocoolcompletely.

Jessica:Imaketheselargesothatyouonlyeatone,butoneisenoughbecausetheyareverysatisfying.

1serving=1cookieCalories:135,Carbohydrate:20g,Protein:3g,TotalFat:5g,SaturatedFat:1g,Sodium:135mg,Fiber:2.5g

DoughnutCookies

Craftingdoughnutsisaperfectholidaybakingactivity.Thetwoglazes—lemonandchocolate—aresosimpletomakeandkidslovetodrizzlethemonthecookiesthemselves.DoughnutCookiesshownwithLemonCreamCookies(recipe“LemonCreamCookies”).

Prep:30minutes

Total:1hour


Nonstickcookingspray2cupswhole-wheatpastryflourorwhitewhole-wheatflour¼cupgranulatedsugar1teaspoonbakingpowder¼cuplightoliveoil2largeeggs1teaspoonpurealmondorvanillaextract

CHOCOLATEGLAZE2teaspoonsunsweetenedcocoapowder1¼tablespoonsconfectioners’sugar1tablespoonnonfat(skim)milk1teaspoonpurevanillaextract

LEMONGLAZE2tablespoonsconfectioners’sugar2teaspoonsfreshlemonjuice,from½lemon½teaspoongratedlemonzest,from½lemon

1.Preheattheovento350°F.Coat2largebakingsheetswithcookingspray.Inalargebowl,mixtheflour,sugar,andbakingpowder.

2.Makeawellinthecenteroftheflourwithawoodenspoon.Placetheoil,eggs,andalmondorvanillaextractinthewell.Mixtheliquidwhileincorporatingtheflour.Whenmostoftheflourisabsorbedandthedoughisfirmandnolongersticky,turnitoutontoalightlyflouredsurface.

3.Bringthedoughtogetherintoaball.Kneadbypressingthedoughdownontothesurfaceawayfromyou,gatheringthedriercrumbsasyoucontinue.Kneadthedough12to15times,untilitnolongerstickstoyourfingersandnodryspotsremain.

Jessica:Kneadingthedoughhelpstoreleasetheglutentomakeitmoreelasticandeasytohandle.

1serving=2cookiesForchocolateorlemonglaze:Calories:70,Carbohydrate:10g,Protein:1.5g,

TotalFat:2.5g,SaturatedFat:0.5g,Sodium:15mg,Fiber:1.5g

4.Roll1teaspoonfulofdoughbetweenyourfingersandsqueezetheendstogethertoformadoughnut.Placeonabakingsheetandrepeatwiththeremainingdough,spacingthemabout½-inchapart.You’llhaveabout50minidoughnutcookies.Bake5to8minutesuntilthedoughnutsarefirmbutnothard.Transfertoawireracktocoolcompletely.

5.Topreparethechocolateorlemonglaze,mixalltheingredientsforeachglazewithateaspooninasmallbowluntilsmooth.Oncethedoughnutcookiesarecool,dipthetopsintotheglaze.Placeonasheetofwaxedpaperuntiltheglazedries,about20minutes.Storeinanairtightcontainerforupto3days.

Shepherd:Ilikethechocolate.

Sascha:Ilikethelemon.

Julian:Ilikethemboth!

Joy:Theseminicookiesarejustenoughtosatisfyyourlittleone’ssweettooth—

withoutgoingoverboardondessert.Servethemwithacoldglassofskimmilk.

LemonCreamCookies

Handsdown,thebestcookieIhaveevertasted.Ourfamily,andallofourfriends,goinsaneforthese.Infact,onefriendtoldmeshewas“possessed”bythem.Photograph“DoughnutCookies”.

Prep:30minutes

Total:1hour50minutes(includingchilltime)Yield:Makes50cookies

Nonstickcookingspray

FILLING2tablespoonsreduced-fatcreamcheese,atroomtemperature2tablespoonsconfectioners’sugar2tablespoonsyellowsquashpureeZestof1lemon(about1teaspoon)1teaspoonpurelemonextract

COOKIES1¼cupswhole-wheatpastryflour¼cupflaxseedmeal1teaspoonbakingsoda¼teaspoonsalt¾cuptrans-fat-freesofttubmargarinespread1cupgranulatedsugar1tablespoonlemonzest1teaspoonlemonjuice

1.Coat3bakingsheetswithcookingspray.Makethefilling.Inalarge

bowl,beatthecreamcheeseandconfectioners’sugarwithanelectricmixeruntilsmoothandcreamy.Beatinthesquashpuree,lemonzest,andextract.Refrigerate.

2.Makethecookies.Inalargebowlmixtheflour,flaxseedmeal,bakingsoda,andsaltuntilwellcombined.Inaseparatebowl,mixthemargarine,sugar,zest,andjuicewithawoodenspoonuntiljustcombined.Stirintheflourmixture.Dividethedoughinto3piecesandshapeintodisks.Wrapinplasticwrapandrefrigeratefor1hour.

3.Rollouteachdiskbetweenplasticwrap.Cutwitha2-inchcookiecutter.Transfertothebakingsheets.Repeatwiththeremainingdough.

4.Bakeuntilthecookiesbegintobrownaroundtheedgesandbecomefirmtothetouch,7to10minutes.Leaveonthebakingsheetsfor5minutesbeforetransferringtoawireracktocoolcompletely.

5.Spread½teaspoonofthefillingonhalfthecookies.Topwiththeremainingcookies.

1serving=2cookiesCalories:113,Carbohydrate:14g,Protein:1g,TotalFat:6g,SaturatedFat:1g,Sodium:150mg,Fiber:1g

LemonBars

TheSeinfeldslovelemon,specificallytheselemonbars.Thewhole-graincrustisahealthytwistontheclassicrecipe,asisthelow-fattopping.Buttheystillhavethesamelusciousflavorasthefull-fatversion,I’mhappytoreport.

Prep:30minutes

Total:1hour45minutesYield:Makes12bars

CRUSTNonstickcookingspray½cupwhole-wheatpastryflour2tablespoonsflaxseedmeal1tablespoongranulatedsugarPinchofsaltPinchofgroundcinnamon3tablespoonstrans-fat-freesoft-tubmargarinespread,frozen

FILLING¾cupgranulatedsugar¼cupwhole-wheatflour¼teaspoonsalt1tablespoonplus2teaspoonsfinelygratedlemonzest2teaspoonsfinelygratedorangezest5largeeggs1cupfreshlemonjuice½cupcauliflowerpuree½cupnonfat(skim)milk2¼tablespoonscornstarch2teaspoonsconfectioners’sugarfordusting(optional)

1.Preheattheovento350°F.Lightlysprayan8x12-inchceramicorglassbakingdish.Inafoodprocessor,combinetheflour,flaxseedmeal,granulatedsugar,salt,andcinnamon.Pulsebrieflyuntilblended.Addthemargarineandpulseabout8to10times,untilthedoughformsmoistcrumbsandstickstogetherwhenpressed.Thedoughshouldlookcrumbly.Donotoverwork—otherwisethecrustwillbetough.

2.Pressthedoughintothebottomofthepreparedbakingdish,usingarubberspatulaandnotyourfingers.Bakethecrustuntilpalegolden,20to25minutes.Transferthepantoawirerackandletthecrustcoolcompletely.Reducetheoventemperatureto325°F.

3.Tomakethefilling,whisktogetherthesugar,flour,salt,lemonandorangezestinalargebowl.Addtheeggs,lemonjuice,cauliflowerpuree,milk,andcornstarch.Carefullypourthemixtureoverthebakedcrust.Bakeuntilthefillingissetbutstilljigglesslightlywhenthedishisgentlyshaken,about35to40minutes.

1serving=1bar(includingconfectioners’sugarfordusting)Calories:157,Carbohydrate:24g,Protein:4g,TotalFat:5g,SaturatedFat:1g,Sodium:140mg,Fiber:2g

4.Transferthedishtothewirerackandletcoolforabout30minutes.Runthetipofasmallknifealongtheinsideofthedishtoloosenthebarsfromthesidesofthepan,thencoolcompletely.

5.Cutinto12smallrectangles.Usingaspatula,carefullyremovethebarsfromthedish.Justbeforeserving,siftadustingofconfectioners’sugaroverthebars,ifdesired.

ZESTITUP!

Lemon,lime,ororangezestisawonderfulwaytoaddinstantflavortoanythingfromcookiestosoupstosaladswithoutaddingcalories,fat,sodium,orsugar.Theoilsintherindpassonagorgeous,freshflavor.

Thebesttooltogetlong,threadlikestrandsisazester.Butyoucanuseacheesegrater,paringknife,orvegetablepeelerandfinelychopthepeel.Justmakesureyougetonlythezestandaslittleofthebitterwhitepithaspossible.Ifyoucan,chooseorganicfruitthathasn’tbeentreatedwithdyeorwax.


Orli,motherofScarlet(5)andKate(7):

Whole-wheatcouscousisoneofmystandbys.It’samild-flavoredsourceofgoodwholegrainsthateveryonelikes,andittakesnoefforttoprepare.Justboilwater,throwinthecouscous,removefromtheheat,andletsteepforafew

minutesuntilthewaterisabsorbed.It’sthateasy.Itmakesagreatsidedish,orisperfectwithalittletomatosauceorsteamedveggiesontop.Mykidseatitcoldforlunchthenextdaywithraisins,choppedapple,andasprinklingoftoasted

nuts.

Igotmykidstoeatquinoabylightlytoastingitbeforecooking.Justafewmomentsinadryskilletgivesitawonderfullynuttyflavortheyreallylove.

Workswithbarley,too.

Blythe’sThumbprintCookies

Thisisalovelynondairy/wheat-freedessertrecipegiventomebymyfriend’smother.Theytakenotimetoprepareandbake.ShownherewithGingerCookiesandFigBars(recipes“GingerCookies”and“FigBars”).

QUICK!

Prep:20minutesTotal:50minutesYield:Makes48cookies

½cupgroundalmonds1½cupsbarleyflour½cuppuremaplesyrup½cupcanolaoil1teaspoonpurevanillaextract¼teaspoonsalt½cupstrawberry,apricot,oranyfruitjamNonstickcookingspray

1.Preheattheovento350°F.Placethealmonds,barleyflour,maplesyrup,canolaoil,vanilla,andsaltinalargebowl.Beatonlowspeeduntilwellcombinedandthenmixonhighfor30secondsuntiltexturebecomesfluffy.

2.Coat2largebakingsheetswithnonstickspray.Drop12tablespoonfulsofdough,1inchapart,ontoeachbakingsheet.Pressthecenterofeachcookiewithyourthumb.Filleachcookiewith½teaspoonfulofjam.

3.Bakeuntiltheedgesarelightlybrowned,10to15minutes.Repeatwiththeremainingdough.Transfertoawireracktocoolcompletely.

Storeinanairtightcontainerforupto3days.

Jessica:ImakethesecookiesreallysmallbecauseIfindtheyarecrispierandthekidsthinktheyareverycutethatway.

1serving=2cookiesCalories:120,Carbohydrate:16g,Protein1.5g,TotalFat:6g,SaturatedFat:0g,Sodium:25mg,Fiber:1g

GingerCookies

Ilovehowsoftandsweetthesecookiesare!FallandwinteraretheusualseasonsforGingerCookies,butImakethemyear-round.Photograph“Blythe’sThumbprintCookies”.

QUICK!

Prep:20minutes

Total:40minutes


1cupwhole-wheatflour1¼cupsall-purposeflour4teaspoonsallspice4teaspoonsgroundginger2teaspoonscinnamon½teaspoonsalt1½teaspoonsbakingsoda1cupgranulatedsugar¾cupcanolaoil½cuppureedpumpkin(solid-packpumpkininacan),atroomtemperature1largeegg1teaspoonpurevanillaextract1/3cupmolasses1cupcannedblackbeans,rinsedandpureed

1.Preheattheovento350°F.Inasmallbowl,mixtogetherbothtypesofflour,thespices,salt,andbakingsoda.

2.Inalargemixingbowl,beatthesugar,canolaoil,pumpkin,egg,andvanillauntilsmoothandfluffy.Addthemolassesandbeans.Stirwell.Slowlyaddthedryingredientstoformasmooth,softdough.

3.Dropteaspoonfulsofdoughontoalightlygreasedbakingsheet.Bakefor10to12minutes.Donotoverbake!Coolonwireracks.

Jessica:Iliketoundercookthesejustabitsothattheystaysoftandmoistinside.

Shepherd:Ilovewhentheyarewarminthemiddle.

1serving=2cookiesCalories:128,Carbohydrate:18g,Protein:2g,TotalFat:6g,SaturatedFat:0.5


FigBars

NoonebelievesmewhenItellthemwhatisstashedinside—anice,healthyportionofspinach,whichistotallyundetectable.Mykidsmarvelathowsimilarminelooktothestore-boughtkind.Photograph“Blythe’sThumbprintCookies”.

Prep:30minutes

Total:45minutes(plusovernightchilling)Yield:Makes20cookies

1cupwhole-wheatpastryflour1cupall-purposeflour¼teaspoonbakingsoda1/8teaspoonbakingpowder1/8teaspoonsalt3teaspoonscanolaoil1½tablespoonshoney3–4tablespoonswater2largeeggwhites2tablespoonslemonjuiceNonstickcookingspray

FILLING1pounddriedfigs½cupwater2tablespoons100%orangejuiceconcentrate2tablespoonshoney¾cupspinachpureeNonstickcookingspray

1.Inalargebowl,mixtheflours,bakingsoda,bakingpowder,andsaltwithawoodenspoon.Makeawellinthecenteroftheflourmixtureandaddtheoil,honey,2tablespoonswater,eggwhites,andlemonjuice.Mixwelluntilasmoothdoughforms.Add1to2tablespoonsmorewaterifthedoughistoodry.Wraptightlyinplasticwrapandrefrigeratethedoughovernight.

2.Makethefilling.Chopthefigsinafoodprocessorwith½cupofwater.Spoonthepureeintoamediumsaucepanandaddtheorangeconcentrateandhoney.Bringthemixturetoaboil,thenlowertheheattomedium.Cookuntilmostoftheliquidevaporatesandthemixtureisthick,stirringoccasionally,about4to5minutes.Removefromtheheat.Stirinthespinachpuree.Ifthemixtureisnotsmooth,returnittothefoodprocessorandprocessfor30seconds.

3.Preheattheovento325°F.Coatabakingsheetwithcookingspray.Removethedoughfromtherefrigeratoranddivideitinto4equalparts.Rolleachpartoutintoarectangleabout¼inchthick.Spreadthefillingequallyovereachsectionofthedough.Foldbothlongsidestowardsthemiddle,overlappingthemtoformaseam.Placetherollsseam-sidedownontothebakingsheet.

4.Bakeuntiltherollsbrownslightlyandarefirmtothetouch,12to15minutes.Coolfor5minutes,thencuteachrollinto5cookies.Oncecooled,storeinanairtightcontainerforupto3days.

Joy:Driedfigsareafabuloussourceoffiber,potassium,andiron.

1serving=1barCalories:127,Carbohydrate:28g,Protein:3g,TotalFat:1g,SaturatedFat:0g,

Sodium:45mg,Fiber:3.5g


Amy,motherofFinn(7)andAda(4):

Usuallymysonwilleatanentireslicedapplewitheachmeal.Ourdaughterwilleatanorange.Aftertheyfinishtheirfruit,Igivethemsmallportionsofveggiessuchassteamedbroccoli,babycarrots,andedamame,eachonitsownvery

smalldish.Thereistheminiatureaspect,whichthekidsreallylike.Then,oncetheyareclosetofinishingtheirtinyplatesofveggies,Iofferthemasmallbowl

ofriceandaprotein,likestir-friedchicken,beef,pork,ortofu.

MaryEllen,motherofKate(12):

Ihatebuyingcreamystore-boughtdips,whichcanbehighinfatandsodium.Instead,Ipureesomecannedbeanswithalittlegarlic,choppedtomato,and

finelychoppedonionorscallionsasadipfortortillachipsorslicedrawveggies.

OatmealRaisinCookies

They’vebeenaroundforever,butthisisanewandnutritioustakeonaclassic.

QUICK!

Prep:15minutes

Total:45minutes


Nonstickcookingspray1½cupsold-fashionedoats1cupwhole-wheatpastryflourorwhitewhole-wheatflour½cupraisins½teaspoonbakingpowder1teaspoongroundcinnamon½teaspoonnutmeg¼teaspoonsalt6tablespoonscanolaoil½cupfirmlypackedlightbrownsugar½cupsweetpotatopuree2largeeggwhites2teaspoonspurevanillaextract1/3cupbittersweetchocolatechips

1.Preheattheovento350°F.Coat2largebakingsheetswithcookingspray.

2.Inalargebowl,mixtheoats,flour,raisins,bakingpowder,cinnamon,nutmeg,andsalt.Setaside.

3.Inanotherlargebowl,usingawoodenspoon,mixtheoilintothe

brownsugaruntilwellcombined.Mixinthesweetpotatopuree,eggwhites,andvanilla.Addthechocolatechips.

4.Addtheflourmixtureallatonce.Stiruntilathickdoughforms.Dropthedoughbythetablespoonfulabout1inchapartontothepreparedbakingsheets.Flattenthecookiemoundswiththebackofafork.

5.Bakethecookiesuntiltheyaregoldenbrownaroundtheedges,about12to15minutes.Usingametalspatula,movethecookiesontoarackandletthemcoolcompletely.Repeatwiththerestofthecookies.

1serving=2cookiesCalories:114,Carbohydrate:17g,Protein:2g,TotalFat:5g,SaturatedFat:1g,Sodium:35mg,Fiber:1.5g

CranberryBiscotti

Iliketohavethesebiscottiaroundbecausethey’relowinfatandcaloriesandaresuchanicetreatwhenfriendscomeoverforteaorcoffee.Thisversionismadewithwholegrains.ShownherewithChocolateBiscotti(recipe“ChocolateBiscotti”).

QUICK!

Prep:20minutes

Total:1hour


1½cupsoatflour21/3cupswhole-wheatpastryflour,plus2tablespoonsforrollingout2½teaspoonsbakingsoda¼teaspoonbakingpowder¼teaspoonsalt¼cupcanolaoil1¼cupsgranulatedsugar2largeeggs2largeeggwhitesZestof1lemon(about2teaspoons)Zestof1orange(about1tablespoon)1/3cupunsweetenedapplesauce1teaspoonpurealmondextract1½teaspoonspurevanillaextract½cupdriedcranberriesNonstickcookingspray

1.Preheattheovento375°F.Inalargebowlorzipper-lockplasticbag,

mixtheflours,bakingsoda,bakingpowder,andsalt.Inanotherlargebowlmixtheoil,sugar,eggs,eggwhites,zests,applesauce,andextractsonlowspeeduntilsmooth.Graduallyaddtheflourmixtureandmixuntilasmooth,softdoughforms.Stirinthecranberries.

2.Coat3bakingsheetswithnonstickcookingspray.Cutthedoughinthirds.Withflouredhands,transfereachsectionofdoughontoseparatebakingsheets.Formintotwo10-inchlogs.

3.Bakeuntilthelogsarefirmtothetouch,15to20minutes.Removethelogsfromthebakingsheetsand,usingaserratedknife,cutinto½-inch-thickslices.Returntothebakingsheets,cut-sidedown,andbake20to25minutesmore,untilthecookiesarecrisp.Transfertoawireracktocoolcompletely.

1serving=1cookieCalories:86,Carbohydrate:15.5g,Protein:1.5g,TotalFat:2g,SaturatedFat:0g,Sodium:100mg,Fiber:1.5g

ChocolateBiscotti

Chocolateandalmondsareamatchmadeinheaven!Forsolittlechocolatethesebiscottihaveaveryrich,satisfyingflavor.Photograph“OatmealRaisinCookies”.

Prep:30minutes

Total:2½hours


Nonstickcookingspray1cupall-purposeflour1cupwhole-wheatpastryflourorwhitewhole-wheatflour½cupunsweetenedcocoapowder1teaspoonbakingsoda¼teaspoonsalt¾cupfirmlypackeddarkbrownsugar¼cupcarrotpuree1largeegg2largeeggwhites2teaspoonspurevanillaextract2teaspoonspurealmondextract½cupsliveredalmonds¼cupbittersweetchocolatechips

TOPPING¼cupbittersweetchocolatechips1tablespoontrans-fat-freesofttubmargarinespread

1.Preheattheovento300°F.Coat2largebakingsheetswithcookingspray.Setaside.Sifttogetherbothtypesofflour,cocoapowder,

bakingsoda,andsaltintoabowl.Setaside.Inalargebowl,beatthesugar,carrotpuree,egg,eggwhites,andvanillaandalmondextractswithanelectricmixeronmediumspeeduntilsmooth.

2.Reducethespeedtolowandmixintheflourmixtureuntilasoftdoughforms,addingthealmondsandchocolatechipswhenthedoughisabouthalfmixed.

3.Onaflouredsurface,dividethedoughinhalf.Formeachhalfintoalog12incheslong.Transferthelogstoapreparedbakingsheet,spacingthemwellapart,andpattoeventheshapes.

4.Bakeuntilalmostfirmtothetouch,about50minutes—logswillspreadduringbaking.Removefromtheovenandletcoolfor10minutes.Leavetheovensetat300°F.

5.Usingaspatula,carefullytransferthelogstoaworksurface.Usingaserratedknife,cutlogsonthediagonalintoslices½to¼inchthick.Arrangetheslices,cut-sidedown,onthebakingsheets.Bakefor45to50minutesmore,untilcrisp,turningonce.Transfertoawireracktocoolcompletely.

6.Makethetopping.Placechocolatechipsinasmallglassbowlwiththemargarine.Microwaveonhighfor40to50secondsuntilthechocolateismelted.Stirwell.Topeachcookiewithateaspoonfulofthechocolatemixtureandsmoothwithaspoon.

Joy:Usingcocoaandbittersweetchocolate(insteadofmilkchocolate)givesthesetreatsalittleantioxidantboost,thankstotheirhighconcentrationof

plantcompoundscalledflavonoids.

1serving=1cookieCalories:70,Carbohydrate:11g,Protein:1.5g,TotalFat:2.5g,SaturatedFat:1g,Sodium:55mg,Fiber:1g

2.5g,SaturatedFat:1g,Sodium:55mg,Fiber:1g

FrozenBananaPops

Anyonecanmakethese—nocookingskillsrequired!Thisissuchafunactivitytodowithyourkids.

QUICK!

Prep:15minutes

Total:1hour15minutes(includingchilltime)Yield:8bananapops

8woodenice-popsticksor4-inchwoodenskewers4bananas,peeledandhalved1/3cupbittersweetchocolatechips4teaspoonstrans-fat-freesofttubmargarinespread¼cupunsweetenedshreddedcoconut¼cupcrushedwhole-graincereal,suchaswhole-graincrispedrice(optional)2tablespoonsflaxseedmeal

1.Insertanice-popstickorwoodenskewerintotheflatendofeachbanana.Placethechocolatechipsandmargarineinaglass1-cupmeasuringcup.Microwave40to50secondsonhigh,uncovered,untilthemargarineismeltedandthechipsarecompletelymelted.Stirtocombinethechocolateandmargarine.

2.Mixthecoconut,cereal,andflaxseedmealonwaxedpaperwithyourfingertips.Dipthebananasintothemeltedchocolate.Immediatelyrollincoconuttopping.Placethebananasona12x16-inchsheetofwaxedpaper.

3.Onceallthebananasaredipped,foldthewaxedpaperinhalftocoverandwrapinaluminumfoil.Freezeuntilsolid,about1hour,beforeserving.Thesekeepupto2monthsinthefreezerinanairtightcontainer.

Shepherd:Ilikeminecrunchywithbrownricecereal!

Julian:I’mrollingmineincoconut.

1serving=1pop(½banana)Calories:139,Carbohydrate:19g,Protein:2g,TotalFat:7.5g,SaturatedFat:

3.5g,Sodium:25mg,Fiber:3g

CarrotOrangePops

WhenImakefresh-squeezedorangejuiceitturnssourafteracoupleofdays.That’swhyIcameupwiththisrecipe—touseuptheextraandfreezeitwhilethenutrientsarestillattheirbest.

QUICK!

Prep:5minutes

Total:2hours5minutes(includingchilltime)Yield:Makes6icepops

1½cups100%orangejuice½cupcarrotpuree1ice-popmold6woodenice-popsticks

1.Whisktheorangejuiceandthecarrotpureeuntilsmooth.Dividetheliquidbetweentheice-popmolds.Inserttheice-popsticksorhandles.

2.Freezeatleast2hoursuntilfirm.

Sascha:Icanmaketheseallbymyself.

Julian:Iliketohelp.

1serving=1popCalories:39,Carbohydrate:9g,Protein:1g,TotalFat:0g,SaturatedFat:0g,

Sodium:19mg,Fiber:1g

MintChocolateChipIceCream

It’sastonishingthatsuchaspecialtreatcanbemadesoeasily!Youcanwhipupthisrefreshingdessertinnotimeatall.

QUICK!

Prep:10minutes

Total:2hours10minutes(includingchilltime)Yield:Serves12

½cupspinachpuree¼teaspoonpuremintextract3cupsnonfatplainGreekyogurt1cupconfectioners’sugar1cupbittersweetchocolatechips

1.Placethespinachpureeandmintextractinamini-chopperandpureeuntilverysmooth.

2.Inamediumbowl,stirthespinachmixture,yogurt,confectioners’sugar,andchocolatechips.Freezeinanairtightcontaineratleast2hoursuntilsolid.

Jessica:Thekeytothisrecipeisverysmoothspinachpuree.

Kids:Thereisspinachinhere?WOW!Youcan’ttell!


CaramelCorn

Wemakethisreallyspecial,easy-to-preparetreatformovienightatourhouse.Becauseofthesugar,I’mcarefulwiththeportionsizeandmakelittlebowlsforeveryone.


Yield:Serves12

1¼cupspopcornkernels1teaspooncanolaoil¼cupfirmlypackedlightbrownsugar¼cuphoney¾cupsweetpotatopuree¼cupflaxseedmeal¼teaspoonsaltNonstickcookingspray

1.Inamediumsaucepanovermedium-highheat,combinethepopcornandcanolaoil.Coverandletcook,shakingthepotoccasionally,untilyouhearthepopcornbegintopop,approximately1to2minutes.Oncethepopcornbeginstopop,shakethepotcontinuouslyuntilthepoppingslowsdowntoonceeveryfewseconds.Turnofftheheatandleavethepotcovereduntilallthepoppinghasstopped.Transferthepopcorntoalargebowl.

2.Preheattheovento350°F.Inasmall,heavy-bottomedsaucepan,combinethebrownsugarandhoney.Overmediumheat,bringtoaboilandcook2to3minutes,takingcarenottoburnthesugarmixture.Whiskinthesweetpotatopuree,flaxseedmeal,andsalt.

3.Pourthemixtureoverthepopcornandtosstoevenlycoatthekernels.Spreadthemixtureontotwolargerimmedbakingsheetssprayedwithcookingspray.

4.Bakefor40minutes.Stiroccasionallyatthebeginningandmorefrequentlyasthemixturebeginstodryout.Themixturewillbesoggyatfirstbutafteritcools,itwillbecrispanddelicious!Storeinazipper-lockplasticbag.

Jessica:Towatchthesugarintake,Icombinethecaramelcornwithplainpoppedpopcorn.


WatermelonPunch

SimplythemostrefreshingdrinkIhaveevertasted!Serveonahotsummer’sdayatabarbecueorpicnic.Orkeepanice-coldpitcherofitinthefridgeallsummerlong.Photograph“SautéedSpinachwithRaisinsandPineNuts”.

QUICK!


5cupscubed,seededwatermelon1cupwater½cupcarrotpuree1tablespoongranulatedsugar½teaspooncinnamon

1.Combinealltheingredientsinablenderorfoodprocessor.Blenduntilsmooth,thenchillorserveoverice.

Sascha:WelovethisspecialWatermelonPunch.Shepherdthinksit’salittlespicybutit’sjustcinnamon.

Calories:70,Carbohydrate:17g,Protein:1g,TotalFat:0g,SaturatedFat:0g,


Essentials

Equipment

Ireceivedsomanye-mails,letters,andcommentsfromDeceptivelyDeliciousreaderswholovedmyprimeronkitchenbasicsthatI’vedecidedtobringthembackforthisbook,too—sothattheyarealwaysatyourfingertips.Ofcourse,I’velearnedafewnewtipssincethen,soconsiderthisanewandimprovedkitchenupdate!Thetoolsforpureeingremainthemust-haveitemsformykitchen.Whatworksbest,however,isamatterofpersonalchoice.

I’veheardfromalotofhomecooksthatwhenitcomestopureeing,sizedoesmatter.Whenyouareattackingabigbatchofvegetablesorfruit,manyofyoulikethepowerofastandard-sizedfoodprocessororblender.Forme,counterspaceandsinkspaceareanissue,soIamstillpartialtoamini-foodprocessor,becauseIcanmakesmallbatchesonthefly.ButIoftenfindmyselfusingthestandardsizeprocessortomakebigbatchesofpurees.

Forsteaming,thechoicesaretheoldstandards:acollapsiblesteamer,pastapotwithadrainerbasket,orricesteamer.Iusethemall,dependingonwhatI’msteamingandhowmuch,butforconvenience,nothingbeatsmyricesteamer,simplybecauseifIgetdistracted(ormorelikely,ifmykidsdistractme),thesteamerisonatimerandturnsoffautomatically,keepingeverythingwarm.Inmylife,andI’mguessinginyours,it’sallaboutmultitasking.

FORPureeing

Blender,foodprocessor,orimmersionblenderRicesteamer,collapsiblesteamer,orpastapotwithadrainerbasketStrainerorcolanderCuttingboardVegetablepeelerLarge(10-inch)chef’sknifeSmallparingknife1-and2-quartsaucepans6-and8-quartpotsKitchentimerWoodenspoons:small,medium,largeMeasuringcupsandspoonsFoodstoragebagsBlackpermanentmarkerstolabelpureebagsOptional:icecubetraysormuffintinsforpurees

HELPFULTools

PlasticstoragebinsScissors(tosnipopenzipper-lockplasticbagsofpuree)Boxgrater

Waxedpaper,aluminumfoil,andcookingparchmentPotatoricerorpotatomasherLarge(12-inch)nonstickskilletandlargeovenproofnonstickskilletBakingdishesIce-popmold(2-ouncepops)9x5-inchloafpanImmersionblenderCitruszesterorgrater

FORBaking

HeatproofsiliconespatulaWhiskMixingbowlsIcecreamscoopforfillingmuffincups12-cupand6-cupmuffinpanLargebakingsheetsBakingpans(8x8-inchand9x12-inch)Coolingrack9-inchcakepan9-inchpieplateElectricmixer(optional,butgreattohave)Paperbakingcups

ThePurees:HowTo

I’mcommitted,asalways,tothevirtuesofpurees.Sohere’sarefreshercourseontheA–B–CsofwhatIthinkisoneofthemostbeneficialpartsofmyrecipes.

Ifyouarebrand-newtopureeinganddon’tknowwhatwillworkbestforyourfamily,Irecommendstartingwithnongreenveggies—cauliflower,butternutsquash,sweetpotato,carrots,zucchini,andyellowsquash.Theyarehardertosee,andmanypeoplefeeltheydon’thaveasdistinctiveatasteeither.Startwithapoundofeachveggieoraheadofcauliflower.

Asbefore,Idostilltrytomakeallmypureesfortheweekinonekitchensession.Youcandothisevenwithoutamealplan—justkeepahealthystockofallpureesinyourfreezeratalltimes.I’llsayitagain:Ittakesonlyanhourtomakeatonofpurees,andit’ssucheasyworkthatyoucandootherthingswhileyouarepureeing—paysomebills,answere-mails,orcatchupwithyourfriendsorspouse.Ifyouplanahead,therearesomevegetablesyoucancookanytimeyouhavetheovenon.Sweetpotatoesorsquashcanberoastedwhileyouaremakingroastchicken,forexample.Youcanstorethecookedveggiesinthefridgeuntilyouarereadytopureeorpureethemrightaway.Spinachpureetakesbarely5minutestomake,soconsideritaquickieoptionwhenyouareespeciallyshortontime.

1

PrepandCooktheVegetables

Cookingiswhereyouneedtobecareful,becausetoomuchtimeonthestovewillevaporatepreciousnutrientsandtoolittletimewillmakethepureeingdifficultandtheresultsalittlegrainy.Aswithequipment,it’simportanttochoosethemethodthat’seasiestandmosteffectiveforyou—experiment!Here’sareviewofthedifferentwaysIcookmyveggiesforpurees.

STEAMING(allveggies)

1.Washthevegetablesanddraintheminacolander.

2.Peel,trim,andcutupthevegetablesasrecommended“VegetablePurees:HowTo”.

3.Putabout1inchofwaterinthebottomofthepot.Addasteamerbasket(withoutthevegetables),cover,andbringthewatertoaboil.(Orfollowtheinstructionsthatcomewithyourricesteamer.)Ifyoudon’thaveanyothertypeofsteamer,youalsocansteaminasaucepan.Bring½inchofwatertoaboil,addtheveggies,cover,andsteam.Butbecareful—thewaterevaporatesquickly.Ifitdoes,thevegetables(andpan!)mayburn.

4.Placethevegetablesinthesteamer—uptoadoublelayerofveggieswillsteamwell—cover,andsteamthenumberofminutesrecommended“VegetablePurees:HowTo”.

5.Drainthevegetablesinacolander.Ifyou’resteamingseveraldifferentbatchesofvegetables,starteachbatchwithfreshwater.Particularlywithgreenvegetables,thesteamingwatergetsbitter,anditwillturnthevegetablesbittertoo.

ROASTING(sweetpotatoesandbutternutsquash)

1.Preheattheovento400°F.


3.Preparethevegetablesasindicated,unpeeled,andplacethemona

foil-linedbakingsheet.Roastuntiltender.

4.Setthevegetablesasideuntilcoolenoughtohandle.Thenscoopsweetpotatoorsquashoutofthepeelwithatablespoon.

MICROWAVING(allveggies)


2.Peel,trim,andcutupthevegetables.

3.Putthevegetablesinaglassorceramiccontainer.(Nometal!)Add2tablespoonsofwater.Looselycoverwithmicrowave-safeplasticwrap,amicrowave-safelid,orwaxedpaper.

4.Microwaveinone-minuteincrementsuntilthevegetablesaretenderwhenpiercedwiththetipofasharpknife.

2

Puree

1.Puttheveggiesintoafoodprocessororblender,securethelid,pressthe“on”button(“grind”onamini-foodprocessor),andpureeuntilsmoothandcreamy.Generally,thistakesabouttwominutes.Pureelargequantitiesinastandard-sizedfoodprocessor;amini-chopperworksbestforsmallquantities.

2.Youmayneedtoaddateaspoonorsoofwatertocauliflower,carrots,andbroccolitomakeasmooth,creamypuree.

3

PortionandPackagethePurees

1.Measurethepureesinto2-cupportions(sometimesImake4-cupportions,dependingontherecipe)andpackageinsmallzipper-lockplasticbagsifyouplantousethepureewithinafewdays(orinfreezerbagsforlongerstorage).Manypeoplehavetoldmetheyuseice-cubetrays.Whateverworksforyouisgreat!FromtimetotimeI’lluseamuffintin,butbaggiesworkwellformemostoften.

2.Usingapermanentmarker,labeleachbagwiththetypeandamountofpureeandthedate.Forexample,“½cupsquash,6/27/10.”

3.Refrigeratepureesthatwillbeusedinthenextcoupleofdays;freezetherest.Iuseplasticstoragebinsinboththefridgeandthefreezertoholdthebaggedpurees.Thebagsstaymoreorganized,andit’seasiertokeeptrackofwhichonestousefirst.

4

Cook

Nowthatyouhaveyourkitchenandpantrystocked,you’rereadytousetherecipes.

1.Scantherecipesandchoosethepureesyouneed.Alwaysuseolderpureesfirst(checkthedate).

2.Thawbagsoffrozenpureeinabowlofhottapwater.

3.Snipthecornerofthebagwithscissorstosqueezeoutthepureeforyourrecipe.

VegetablePurees:HowTo

BROCCOLI

Prep:Cutintoflorets.Cook:Steamfor6to7minutes.Floretsshouldbetenderbutstillbright

green.(Ifthey’reanolivegreen,they’reovercooked.)Puree:Useafoodprocessororblenderforabout2minutes.Mayneedafewteaspoonsofwater,forasmooth,creamytexture.

CARROTS

Prep:Peel,trimtheends,andcutinto3-inchchunks.Cook:Steamfor10to12minutes.Puree:Useafoodprocessororblenderforabout2minutes,withafew

teaspoonsofwater,forasmoothtexture.

BUTTERNUTSQUASH

Prep:Donotpeel.Cutoffstem,cutsquashinhalflengthwiseandscrapeouttheseeds.

Cook:Roastthehalvesonabakingsheet,flesh-sidedown,ina400°Fovenfor45to50minutes.

Puree:Scoopoutthefleshandpureeinafoodprocessororblenderforabout2minutes.

CAULIFLOWER

Prep:Cutofffloretsanddiscardthecore.Cook:Steamfor8to10minutes.Puree:Useafoodprocessororblenderforabout2minutes,withafew

teaspoonsofwaterifneededforasmooth,creamytexture.

SWEETPOTATOES

Prep:Donotpeel.Cutintoquartersifsteaming.Leavewholeifroasting.Cook:Steamfor40to45minutes.Roastina400°Fovenfor50to60

minutes.Puree:Scoopoutthefleshandpureeinafoodprocessororblender.

YELLOWSQUASH

Prep:Trimofftheendsandcutinto1-inchpieces.Cook:Steamfor6to8minutes.Puree:Useafoodprocessororblenderforabout2minutes,untilsmooth.

SPINACH

Prep:Noprepatallforbabyspinach.Formaturespinach,foldleavesinhalflengthwisewiththestemoutside,thenstripthestemofftheleaf.

Cook:Steamfor30to40seconds,orcookinaskilletwith1tablespoonwaterforabout90seconds,orjustuntilwilted.

Puree:Useafoodprocessororblenderforabout2minutes,untilsmoothandcreamy.

TheSkinnyonFats

Somanypeopleareconcerned,rightfullyso,withfatsandoilsintheirfood.It’ssuchaconfusingsubjectthatIaskedLisaSassontoweighin:“Fatimprovesthetasteandaromaofmanyfoods.It’salsoanessentialnutrientthatprovidesmanyhealthbenefits.Infact,wecan’tlivewithoutit!Addingalittlefat—suchassaladdressingordrizzlingalittleoilonyourvegetables—helpsyourbodyabsorbsomeofthevitalnutrients.Soafat-freeorverylow-fatdietshouldNOTbeahealthgoal.

Instead,thefocusshouldbeonconsumingmoderateamountsofhealthyfatsandtoenjoytheminsteadoffeelingguilty!”Thatsoundsgreattome,especiallybecauseIlovetheflavorofoliveoilandenjoyfull-fatcheesefromtimetotime.I’mgladIcanenjoythemwithoutalotofworry.Instead,Ipayattentiontomyportionsizes.

Basically,tobeasmarterfoodshopper,youshouldknowaboutthreetypesoffat:saturatedfats,unsaturatedfats,andtransfats.

SATURATEDFATissolidatroomtemperatureandisfoundinanimalproductslikebutter,full-fatdairyproducts,meats,andinsomevegetableoils,suchaspalm,palmkernel,andcoconutoil.Mostofuseatsaturatedfatseverydayinredmeatsanddairyproductsandsuchpackagedgoodsascookies,cakes,crackers,anddairycreamers.Alittlesaturatedfatisfine;dietshighinsaturatedfatscanraisebadcholesterolandmayincreaseyourriskofheartdisease.

UNSATURATEDFATisliquidatroomtemperatureandisclassifiedintwocategories:polyunsaturatedandmonounsaturatedfats.Thesefatscomefromvegetablesources,sotheycontainnocholesterol(unlikemostofthesaturatedfats,whichcomefromanimalsources).Replacingsaturatedfatinourdietwithpolyunsaturatedandmonounsaturatedfatsappearstohavemanyhealthbenefits.

Polyunsaturatedfatsappearincorn,safflower,soybean,sunflower,andsesameoilsandinfish.Monounsaturatedfatsareinmostnuts,peanutoil,sesameseedoil,canolaoil,oliveoil,andavocados.Saturatedandunsaturatedfatshavethesamenumberofcalories,around120pertablespoon.

Omega-3fattyacidsareatypeofpolyunsaturatedfatthatareoftensingledoutbecausetheymayhelpprotectagainstheartdiseaseandreduceinflammation,whichisassociatedwithheartdisease,arthritis,andstrokes.Thebestsourcesofomega-3fattyacidscomefromfish,suchassalmon,tuna,sardines,andherring.Nonfishsourcesofomega-3fattyacidsincludewalnuts,flaxseed,andsomegreenvegetables,suchaskale,spinach,andsaladgreens,andcanolaandsoybeanoils.

TRANSFAT.Transfatsappeartoraiseyourbloodcholesterollevelmorethananyotherfat.Althoughaverysmallamountoftransfatisfoundnaturallyinmeatanddairyproducts,mosttransfatthatisofhealthconcernismadethroughanindustrialprocesscalledhydrogenationwhichchangesoiltobemoresolid.Foodmanufacturerslovethistypeoffat,alsoknownaspartiallyhydrogenatedfat,becauseitmakesbakedgoodscrispy,oilsandfatsmorespreadable,andextendstheshelflifeofprocessedfoods.Unfortunately,ourheartsdon’t!

Thefoodlabelwillrevealifthereistransfatintheproduct.It’smostlyfoundincookies,crackers,andotherpackagedbakedgoodsandcommerciallyfriedfoodslikeFrenchfriesanddoughnuts.Ifyousee“partiallyhydrogenatedfat”nearthetopoftheingredientslistoranygramsoftransfatinthenutritionalpanel,lookforanalternativeproduct.Ultimately,thebestwaytoavoidunhealthytransfatsistoeatfewerprocessedfoods.Preparingyourownfoodmeansyouarelesslikelytoincludeunhealthyfatsinyourdiet.

BOTTOMLINE

Akeytoeatingbetteristoreducetheamountofsaturatedfatinyourdietandkeeptransfatsaslowaspossible.Replacefattycutsofmeatandfull-fatdairywithleancutsofmeatandpoultry,fish,low-fatdairyproducts,hearthealthyfatslikeoliveoil,canolaoil,wheatgerm,avocado,nutsandseeds,andofcourseplentyoffreshfruitsandvegetables,wholegrains,andbeans.

Acknowledgments

SpecialandendlessthanksgotoJenniferRudolphWalshatWME,MaryEllenO’NeillatHarperCollins,JohnSmallwoodatSmallwood&Stewart,AmyHarteandMeridethHarteLondaginat3&Co,JenniferIserloh,LucTurbier,OliviaDupin,TomKeaney,JoyBauer,LisaSasson,LisaHubbard,SteveVance,AnneDisrude,DeborahWilliams,Orin(andJeremy)Snyder,LarryShire,JonathanEhrlich,LauraK.O’Boyle,ShelbyMeizlik,KeleighThomas,KatherineSnider,theteamatBabyBuggy,andtheamazingRicardoSouza.

Thankstoallthestoresandshops,largeandsmall,onlineandoff,thatweresoverysupportiveofDeceptivelyDelicious.Notleast,ofcourse,I’mgratefultoallmyreaders.Fromcasualpassersbytothoseofyouwhowroteoremailed,Itrulyappreciateyourenthusiasmandsupport.Ihopeyoufindthisbookequallyashelpful.

Finally,anenormousthankyougoestomyhusbandandchildren,mygrandmother,myparents,mysistersandtheirfamilies,andmanyfriendsfortasting,re-tastingandweighinginoneveryrecipeanddetailofthisbook.

AbouttheAuthor

InherbestsellingbookDeceptivelyDelicious,JessicaSeinfeldinspiredmillionsofparentstoimprovetheirkids’eatinghabitsbygivingeverydayclassicsanutritionalboostwithhiddenvegetablepurees.NowinDoubleDelicious!,she’sturnedherattentiontothewholefamily.Herearemoreofhereasy,imaginativerecipesthatusethepowerofpureestomakeeverythinghealthier,fromaheartyTurkeyMeatloaftoanirresistibleTiramisu.Again,she’sraisedthebarnutritionallyandeliminatedunnecessarysugarandfat,boostedfiberandnutrients,andcutwaybackonsodiumtobringusmorehealthfulfoodwithfantasticflavor.(She’sevendevelopedaChocolatePeanutButterPiethatnutritionistJoyBauerloves!)Visitwww.AuthorTracker.comforexclusiveinformationonyourfavoriteHarperCollinsauthor.

Credits

Illustrations©2010SteveVancePhotographs©2010LisaHubbardFoodstyling:AnnDisrudePropstyling:DeborahWilliams

Copyright

Thisbookisintendedtobeinformationalandshouldnotbeconsideredasubstituteforadvicefromamedicalprofessionalornutritionist.Theauthorandthepublisherexpresslydisclaimresponsibilityforanyadverseeffectsarisingfromtheuseorapplicationoftheinformationcontainedinthisbook.

DOUBLEDELICIOUS.Copyright©2010RaspberryPatch,LLC.AllrightsreservedunderInternationalandPan-AmericanCopyrightConventions.Bypaymentoftherequiredfees,youhavebeengrantedthenon-exclusive,non-transferablerighttoaccessandreadthetextofthise-bookon-screen.Nopartofthistextmaybereproduced,transmitted,down-loaded,decompiled,reverseengineered,orstoredinorintroducedintoanyinformationstorageandretrievalsystem,inanyformorbyanymeans,whetherelectronicormechanical,nowknownorhereinafterinvented,withouttheexpresswrittenpermissionofHarperCollinse-books.

FIRSTEDITION

ThisbookwasproducedbySmallwood&Stewart,Inc.5East20thStreet,NewYork,NY10003www.smallwoodandstewart.com

LibraryofCongressCataloging-in-Publicationdataisavailableuponrequest.

EPubEdition©July2010ISBN:978-0-06-201843-4

10987654321

AboutthePublisher

AustraliaHarperCollinsPublishers(Australia)Pty.Ltd.25RydeRoad(POBox321)Pymble,NSW2073,Australiahttp://www.harpercollinsebooks.com.auCanadaHarperCollinsCanada2BloorStreetEast-20thFloorToronto,ON,M4W,1A8,Canadahttp://www.harpercollinsebooks.caNewZealandHarperCollinsPublishers(NewZealand)LimitedP.O.Box1Auckland,NewZealandhttp://www.harpercollinsebooks.co.nzUnitedKingdomHarperCollinsPublishersLtd.77-85FulhamPalaceRoadLondon,W68JB,UKhttp://www.harpercollinsebooks.co.ukUnitedStatesHarperCollinsPublishersInc.10East53rdStreetNewYork,NY10022http://www.harpercollinsebooks.com

Documents

Double Delicious - Good Simple Food For Busy Complicated Lives