Read Double Delicious for Free Online

sprinkle their wisdom throughout this book. Because really, isn’t motherhood the mother of invention?

    Nanette, mother of Henry (8) and Lily (10):
    Whole-wheat waffles are a great source of vitamins and fiber, but my kids get bored with them. For Henry, my snowboarder, I top the waffle with a “mountain” of vanilla yogurt onto which he sprinkles a “blizzard” of coconut snow. Lily, my artist, swirls peanut butter and strawberry jam on her waffle for an inspired and delicious masterpiece!
     

Butternut Tomato Soup
    This nondairy, sweet, and tangy soup works for everyone. I often turn it into a complete meal by dicing up chicken and serving some pasta on the side (which my kids quickly dump into the soup).
----
Prep:
25 minutes
     
Total:
1 hour
     
Yield:
Serves 10
----
     
3 shallots, peeled
4 stalks celery
2 tablespoons olive oil
5 cups diced, peeled, and seeded butternut squash (1 small squash, about 2 ½ pounds)
1½ quarts low-fat, reduced-sodium vegetable broth
1 (15-ounce) can diced tomatoes, preferably “no salt added”
½ teaspoon salt
½ teaspoon pepper
TOPPING (OPTIONAL)
1 cup silken tofu
2 tablespoons grated Parmesan
¼ teaspoon salt
     
1. Slice the shallots and celery with the slicing attachment on a food processor. Heat the oil in a large stockpot over medium-high heat. Add the shallots and celery. Cook until the shallots begin to soften but not brown, 5 to 7 minutes.
2. Add the butternut squash, vegetable broth, diced tomatoes, salt, and pepper. Bring to a boil, then reduce to a simmer.
3. Cover and cook until the butternut squash becomes tender and is easily mashed with the back of a metal spoon, about 45 minutes.
4. Puree the soup with an immersion blender, or in a standing blender or food processor in batches.
5. To make the topping, place the tofu, Parmesan, and salt in a mini-chopper or food processor. Whip until smooth and serve with the soup.

    Jessica:
    When I let my kids decide what to add to this healthy soup, it becomes fun and resistance-free!
     
    Calories: 91, Carbohydrate: 12 g, Protein: 4 g, Total Fat: 3.5 g, Saturated Fat: 0.5 g, Sodium: 260 mg, Fiber: 2.5 g

My Everyday Healthy Shortcuts

    W e’re all looking for simple ways to eat better, right? Sometimes it’s just a matter of making a few small changes to the way we cook, because, in the end, every little bit adds up.
     
To minimize added fat, use an oil-based cooking spray when searing meats or sautéing vegetables instead of pouring in oil from a bottle. I try to use my cast-iron skillet as much as possible: It cooks food evenly with very little oil and as an added bonus is a good way to add a little iron to our diet!
Replace some whole eggs with egg whites for a lighter breakfast.
Cut the fat in meatloaf, meatballs, or meat sauces by replacing ground beef with ground turkey or ground chicken breast. Add a little grated yellow squash, carrot, or zucchini or some veggie puree to keep the mixture moist.
Replace whole egg or milk with egg whites or 1% buttermilk when coating chicken or fish in breadcrumbs. Mix some flaxseed meal into the coating for added goodness.
Cut down on added salt in salad dressings, soups, and stews. Get in the habit of using other flavorings, like fresh herbs or lemon, lime, or orange zest.

Honey Mustard Chicken
    If you love pretzels and honey mustard you will love this! The crushed pretzels add an extra crunch that’s often missing from regular breadcrumb coatings.
----
QUICK!
Prep:
20 minutes
     
Total: 30 minutes
     
Yield: Serves 4
----
     
1 cup whole-wheat breadcrumbs
½ cup finely crushed unsalted pretzels
1 tablespoon grated Parmesan
½ teaspoon sweet paprika
½ teaspoon garlic powder
½ teaspoon onion powder
1 cup sweet potato puree
3 tablespoons honey
1 large egg
1 teaspoon Dijon mustard
1½ pounds boneless, skinless chicken breasts, cut into small chunks
Nonfat cooking spray
1 tablespoon olive oil
     
1. On a piece of waxed paper or aluminum foil, stir breadcrumbs, pretzel crumbs, Parmesan,