Healthy Turkey “Sneaky” Recipes
By: Missy Chase Lapine
Six Simple Sneaky Chef “S” strategies to avoid overeating at Thanksgiving dinner
1. Sip – a full glass of room temperature water before sitting down to the meal.
2. Slow down – put your fork down between bites and sip water throughout the meal.
3. Splurge – on just two bites of each dessert you want to try.
4. Stay calm – stress will make you eat more and faster. Breathe deep.
5. Separate – yourself from the more fattening dishes so they are not within reach.
6. Sneak – in the veggies, whole grains, and beans wherever you can to increase nutrition and lower fat and calories of favorite recipes!
SNEAKY CHEF MYSTERY MASHED POTATOES:
Comforting, homey and full of fat, most mashed potato recipes call for a stick of butter and a cup of heavy cream. I used to reserve this dish for major holidays, but with this revamped recipe, we can enjoy these delicious mashed potatoes whenever the urge strikes. You’ll hardly miss the heavy cream and butter with the clever use of calcium-rich evaporated skim milk, which is concentrated and has a consistency similar to cream. And the pureed cauliflower and zucchini disappear in the creamy white texture of this dish. For myself, I more than triple the amount of White Puree, since I don’t mind the taste of the veggies and I want to cut way back on carbs. But for the family, start at lower amount of White Puree called for, and gradually increase a little each time you make these, until it gets too noticeable.
Makes 6 to 8 servings
2 pounds Yukon Gold or russet potatoes, peeled and quartered
4 to 8 tablespoons White Puree (see Make-Ahead Recipe #4 below)
2 tablespoons low fat sour cream
2 tablespoons butter
1/2 teaspoon salt
1/4 cup evaporated skim milk
Place the potatoes in a large pot of cold, salted water and bring to a boil. Lower the heat and simmer covered for 25 to 35 minutes, until the potatoes are completely tender.
Drain potatoes in a colander, and then return to pot along with butter, evaporated milk, White Puree, sour cream and salt. Mash with a potato masher until combined well.
Serve immediately, or keep the mashed potatoes hot on the stovetop in a metal bowl set over simmering water.
SNEAKY CHEF COMPLETE CORN MUFFINS
I use a few chocolate chips on top as a lure to get the kids to eat these whole grain, three-veggie corn muffins. The chocolate does the trick every time. Or for cheese lovers, sprinkle a little shredded cheddar on the tops before baking for a quick conversion to bubbly, cheesy muffins.
Makes 6 large muffins (or 12 mini-muffins)
1/2 cup Flour Blend (equal parts white flour, whole wheat flour, and wheat germ)
1/2 cup yellow cornmeal
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
2 large eggs
1/4 cup brown sugar
1/4 cup canola oil
1/2 cup White Puree (See Make-Ahead Recipe #4 below)
1/2 cup fresh or frozen corn kernels, pureed
Optional toppings: 1/4 cup chocolate chips or 1/4 cup shredded low-fat cheese
Preheat oven to 350 degrees and line a muffin tin with paper liners.
In a mixing bowl, whisk together the Flour Blend, cornmeal, baking powder, baking soda, and salt. In another large bowl, whisk together the eggs and sugar until well combined, then whisk in the oil, White Puree, and pureed corn. Fold the wet ingredients into the dry and mix until flour is just moistened (don’t over-mix or the muffins will be dense).
Scoop the batter into muffin tins, filling just over the top. If you’re using mini muffin cups, scale back quantities to fit into the smaller sized cups. Top with a few chocolate chips, or sprinkle with shredded cheese, and bake for 22 to 24 minutes until tops are golden brown and a toothpick inserted in the center comes out clean.
Sneaky Chef Make-Ahead Recipe #4: White Puree
2 cups cauliflower, cut into florets
2 small to medium zucchini, peeled and rough chopped
1 teaspoon fresh lemon juice
1-2 tablespoons water, if necessary
Steam cauliflower in a vegetable steamer over 2 inches of water, using a tightly-covered pot, for about 10 to 12 minutes until very tender. Alternatively, place cauliflower in a microwave-safe bowl , cover with water, and microwave on high for 8 to 10 minutes until very tender.
While waiting for the cauliflower to finish steaming, start to pulse the raw peeled zucchini with the lemon juice only (no water at this point). Drain the cooked cauliflower. Working in batches if necessary, add it to the pulsed zucchini in the bowl of the food processor with one tablespoon of water. Puree on high until smooth. Stop occasionally and push contents from the top to the bottom. If necessary, use the second tablespoon of water to make a smooth (but not wet) puree.
Makes about 2 cups of puree. Double recipe if you want to store even more, which can be done in the refrigerator for up to 3 days, or freeze 1/4 cup portions in sealed plastic bags or the small plastic containers.
SNEAKY CHEF HI-FI PIE CRUST:
Makes 1 pie crust
One-half cup Flour Blend (equal parts whole wheat flour, white flour, and wheat germ) One-half cup ground walnuts
One-half cup oat bran
One-quarter teaspoon salt
One-quarter cup sugar
1 teaspoon cinnamon
One-quarter cup walnut, almond, or canola oil
1 tablespoon water
Preheat oven to 350 degrees and spray a 9-inch pie pan with oil.
In a medium mixing bowl, combine the Flour Blend, ground walnuts, oat bran, salt, sugar, and cinnamon. Mix in the oil and water, if needed. Press into prepared pie pan (or spring form pan), prick a few times with a fork, and bake for 14 minutes until golden brown.
For more ingenious dishes pick up her book, the Sneaky Chef
©Missy Chase Lapine
The Sneaky Chef
Adapted from The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids’ Favorite Meals