These recipes were created to be fun, healthy and easy—in that order. They aim to get kids to enjoy cooking, creating and eating new and healthy things.



Pinwheels – Turkey and Cheese Roll-ups

Pinwheels Turkey and Cheese Roll-ups

These colorful pinwheels put a real spin on the usual turkey and cheese sandwiches. Packed with the hidden veggie power of sweet bell peppers or fresh herbs and spinach in the cream spread of your choice, your little ones will never know they are filling up on so many super-healthy ingredients with these yummy whirlygigs.

Pinwheels – Turkey and Cheese Roll-ups
Makes 2 pinwheels

  • 2 Carrot Gem Wraps
  • 2 tablespoons/30 ml Red Spread (see recipe below)
  • 2 lightly packed handfuls rinsed baby spinach leaves, chopped
  • 2 Roma tomatoes, cut crosswise into thin slices
  • 4 slices Swiss or cheddar cheese
  • 4 thin slices turkey breast

Peel plastic backing off of one Carrot Gem Wrap and lay, shiny side down, on a work surface.

Spread 1 tablespoon/15 ml of the spread of your choice all over wrap except for a 2-inch/5-cm border at the top. Sprinkle with spinach and top with tomato slices. Arrange 2 slices Swiss cheese and 2 slices turkey in even layers over the vegetables.

Dip a brush into a bowl of cool water, then dab brush onto a towel and swipe the top border of the Gem Wrap, making sure you get it evenly moistened. Then fold bottom edge of Wrap up and around ingredients and roll tightly forward. Let rest on the seam for a minute or two before cutting on the diagonal or crosswise into 8 even pieces. Repeat with remaining ingredients.

Red Spread: Red Bell Pepper Dip

This is one of my super stars that will lead your child’s taste buds down many clandestine, healthy paths. Packed with almost 2 cups/200 g of red bell pepper-vitamin C pow, Red Spread tastes so good with fresh veggie sticks or on rice crackers and Origami Chips. But the stealth genius comes when you can tuck in other super foods like salmon, chopped spinach and tomatoes. Based on calcium-rich cream cheese and feta, you can’t find a tastier undercover agent than Red Spread.

Makes about 2 cups (480 ml)

  • 2 fresh red bell peppers, lightly roasted, seeded and peeled (or 4–5 ounces/117–145 g of jarred, roasted red bell pepper)
  • 16 ounces/900 g cream cheese
  • 5 ounces/140 g feta cheese, crumbled
  • 1 teaspoon/5 ml water
  • 1/2 teaspoon fresh lemon juice
  • Sea salt and pepper, to taste

Place all ingredients in a blender or food processor and blend until smooth. Chill to set before using.

Emerald City Burgers – Veggie Burgers in Mini Pitas


A double dose of cheese helps these green guys go down. Packed with energy-rich beans and mighty spinach, these emerald burgers are just what the great and healthy Oz ordered.

Emerald City Burgers – Veggie Burgers in Mini Pitas
Makes 4 pitas

  • 1 16-ounce/450 g can pinto beans, drained and rinsed
  • 1/2 cup/27.5 g baby spinach leaves
  • 1/2 cup/75 g rice crumbs
  • 1/2 cup/45 g cheddar cheese, finely grated
  • 1/2 cup/75 g finely grated carrots
  • (about 2 medium carrots)
  • 1 scallion, finely chopped
  • 1 large egg, lightly beaten
  • Kosher salt and ground pepper, to taste
  • 1 tablespoon/15 ml olive oil
  • 4 ounces/113 g mozzarella cheese, shredded
  • 4 gluten-free mini pitas
  • Green Slime (see below) for serving
  • Alfalfa sprouts, for topping (optional)

In a food processor, briefly pulse the pinto beans and the spinach. Then add rice crumbs, cheddar cheese, carrots, scallion and egg, and pulse briefly again. Pour out into a bowl and season with salt and pepper, mixing with your hands. Form 8 small 3-inch/7.6 cm patties.

In a large skillet, heat olive oil over medium heat. Fry veggie patties, pressing lightly to flatten, until browned—about 3 minutes. Flip burgers, sprinkle mozzarella on tops and cook another 3 minutes.

Warm pitas, slice almost to the end and swipe a little Green Slime inside both pita sides. Tuck in a warm burger, and stuff in a couple of sprouts if you can!

Serve with Bunny Nibbles .

Green Slime: Avocado Butter

Avocados pack more than 25 essential nutrients, and the tiny kick of the jalapeño slyly adds almost 10% of the recommended daily value of vitamin C. Use as a healthier alternative to mayonnaise or as a delicious dip for after-school veggie sticks and whole-grain crackers. Slip the Slime to your kids!

Makes about 11/2 cups/360 ml

  • 2 ripe avocados, pitted and skinned
  • 1/2 cup/56 g sour cream or plain
  • yogurt (for more tang)
  • 3 tablespoons/7.5 g chopped basil (6–7 leaves)
  • 1/2 cup/15 g roughly chopped spinach
  • 2 teaspoons/10 ml fresh lime juice
  • 1/2 jalapeno, seeded and minced (optional)
  • Sea salt and black pepper, to taste

Puree all ingredients in a blender or mini food processor until smooth. Add water to thin, if needed.

Caterpillar Roll – Cucumber and Avocado Inside-out Nori Rolls

Caterpillar Roll Cucumber and Avocado Inside-out Nori Rolls from Stealth Health Lunches Kids Love

This darling bug of a roll wears a sly coat of avocado—one of the healthiest fruits on the planet. Your little chef will be excited about making antennae and eyes for this healthy roll!

Caterpillar Roll – Cucumber and Avocado Inside-out Nori Rolls
Makes 2 caterpillars

  • 1/2 medium carrot, peeled and halved crosswise
  • 1 avocado, pitted and split lengthwise
  • 1 1/2 cups/315 g Easy and Perfect Sushi Rice (recipe here)
  • 2 half-sheets nori
  • 1/2 English cucumber, cut into 4” x 1/4”/10 x 0.6 cm sticks
  • 2 teaspoons/9.5 g sesame seeds (optional garnish)
  • 1/2 cup/120 ml Orange Tamari Sauce

Chop the skinny end of the carrot into 10 to 12 small, thin discs. These are the eyes and spots of your bug. Now cut carrot in half lengthwise.

Lay flat side down and trim off 4 long, slender strips that get thinner at one end. These will be the antennae. Set aside.

Scoop out the avocado flesh with a tablespoon, keeping it in one whole piece. Set it hole-side down and cut crosswise into very thin slices. (Avocado is easiest to slice by putting your knife tip 2”/5 cm above the avocado half and pulling the knife through the flesh.)

Cover your sushi rolling mat with plastic wrap. Place one nori sheet on the rolling mat. Wet hands and spread about 1/2 cup/105 g of Easy and Perfect Sushi Rice evenly over entire nori. Flip the nori sheet over and arrange on mat, allowing a 1/2”/1.3 cm border between bottom edge of mat and long bottom edge of nori. Place two double sticks of cucumber in a line across the middle of the nori. Roll forward using mat, let roll rest on its seam for at least 1 minute to seal. Repeat for remaining roll.

Now, slide a long knife under one sliced avocado half and place it on top of the sushi roll and fan it out (like dominoes) to fit end to end. Take a sheet of plastic wrap and cover the roll. Place the sushi mat over the roll and give it a gentle squeeze to adhere the avocado to the rice.

Remove mat and, leaving plastic wrap in place, cut through plastic into 8 even pieces. Use a very sharp knife for this or it will squish the bug. Gently pull off the plastic wrap. Now the little chefs can come decorate.

Place carrot eyes and line spots down the back. Stick in two antennae near the head. Sprinkle on sesame seeds if desired. Repeat with remaining roll.

Serve with Orange Tamari Sauce for dipping and Crunchy Pebbles

Unicorn Roll Crispy Chicken Fingers and Apples


These crunchy chicken and apple rolls look like horns but taste so good! From helping keep your teeth clean to deliciously providing soluble fiber, no wonder an apple a day keeps the doctor away.

Unicorn Roll Crispy Chicken Fingers and Apples
Makes 4 rolls

1/2 cup/120 ml bottled sweet Thai
chili sauce, plus more for dipping
8 tablespoons/113 g (1 stick) unsalted butter, melted
1 teaspoon/6.7 g sea salt
1 Granny Smith apple, peeled, cored and cut into 16 thin wedges
1 pound/450 g skinless, boneless chicken breast halves
3 1/2 cups/100 g cornflakes, coarsely crushed
4 gluten-free tortillas (recipe for homemade on page 63 of Stealth Health)
8 tablespoons/120 ml Red Spread (page 156) or Golden Spread (page 162)
1 cup/55 g shredded green leaf lettuce

Preheat oven to 425 degree F/232 degree C. Place one baking rack in the top third of the oven and one in the lower third.

In a small saucepan over low, heat sweet Thai chili sauce until warm, about 3 minutes. Remove from heat and whisk in butter and salt. Set glaze aside in pan.

In a medium bowl, toss apples with 2 tablespoons/30 ml of the glaze. Arrange in a single layer on a greased baking sheet. Set aside.

Butter a 9” x 13” /23 x 33 cm baking dish. Pour cornflakes into a shallow dish. Cut chicken lengthwise into 1/2-inch/ 1.3-cm strips. Dip one chicken strip at a time into remaining butter glaze, then dredge in cornflakes, pressing firmly. Transfer coated strips to buttered baking dish.

Place chicken dish on top oven rack and apples on lower oven rack. Bake until chicken is golden and apples are lightly baked, turning pans around halfway through cooking, about 15 to 20 minutes total. Cool chicken strips and apple wedges in pans to room temperature. Sprinkle with a little additional sea salt.

Place tortillas in oven or toaster to warm for a few minutes just before use. Place one tortilla on work surface and spread about 2 tablespoons/30 ml of Red Spread evenly over tortilla. Scatter lettuce over spread.

Place 2 to 3 chicken strips and 4 apple wedges across lower third of tortilla. Roll bottom edge of tortilla up and around ingredients, grasp tightly and then roll up into a snug roll. Cut on the diagonal. Repeat with remaining ingredients.

Red Spread-Red Bell Pepper Dip
Makes about 2 cups (480 ml)

2 fresh red bell peppers, lightly roasted, seeded and peeled (or 4–5 ounces/117–145 g of jarred, roasted red bell pepper)
16 ounces/900 g cream cheese
5 ounces/140 g feta cheese, crumbled
1 teaspoon/5 ml water
½ teaspoon fresh lemon juice
Sea salt and pepper, to taste

Place all ingredients in a blender or food processor and blend until
smooth. Chill to set before using.

Chicken Run Wrap – Sweet and Sour Chicken in Origami Wraps

Chicken Run Wrap from Stealth Health

The taste-bud party that sweet n’ sour chicken hosts is a favorite of kids all over the world. When testing recipes, from Hong Kong to New Jersey, I found this wrap always scored highest. This chicken tastes best if you can marinate it overnight—but even an hour will let the flavor shine through. It tastes great rolled with a tortilla as a burrito, too.

Chicken Run Wrap – Sweet and Sour Chicken in Origami Wraps
Makes 4 rolls

2 pounds/900 g boneless, skinless
chicken thighs, cut into bite-sized pieces (white meat is also fine)
1 tablespoon/15 ml tamari sauce
2 tablespoons/15 g fresh ginger, chopped
1 clove garlic, pressed
1/4 cup/60 ml water
4 cups/946 ml canola oil, for frying
2 cups/300 g rice crumbs
4 Origami Red Bell Pepper or Carrot Ginger Wraps
1/2 red bell pepper, cut into 4” x 1/4”/10 x 0.6 cm strips (optional)
3 cups/630 g Easy and Perfect Sushi Rice (see recipe below)
sweet Thai chili sauce for dipping

In a large zipper-lock bag, mix the chicken, tamari sauce, ginger, garlic and water. Marinate in the refrigerator overnight or for at least 1 hour.

In a medium frying pan, heat oil over medium heat to 350 degrees F/177 degrees C. Place the rice crumbs in another zipper-lock bag. Working with four or five pieces of chicken at a time, take them out of the marinade and add them to the rice crumbs and toss to coat.

Fry coated chicken in batches for about 2 minutes until golden brown. Use a slotted spoon to transfer chicken to a cooling rack while you finish the rest of the chicken pieces. When all the chicken is finished, cut into 1/4”/0.6 cm slices and set aside to roll.

Peel plastic backing off one Origami Wrap and place, shiny side down, on rolling mat. Leave a 1/2”/1.3 cm space between bottom of mat and bottom edge of wrap.

Wet hands and press 3/4 cup/160 g Sushi Rice evenly in a thin layer across the wrap, leaving a 3/4-inch/1.9-cm rice-free border at the top. Place 3 to 4 pepper strips (if using) followed by 5 to 6 chicken strips in an even line across lower third of rice, protruding slightly over the end of the wrapper.

Lightly swipe the top border with a wet, but not dripping, brush. Be careful to evenly dampen the whole border. Roll forward using mat and let roll rest on its seam for at least 1 minute to seal. Repeat with remaining ingredients. Serve with the sweet Thai chili sauce.

Easy and Perfect Sushi Rice – Short-grained rice with sushi dressing

A rice cooker is a sure-fire way to cook rice perfectly every time and is a worthy addition to your kitchen gear. Note: Sushi rice requires less water than other white rice, about a 1:1.25 ratio.

Makes about 3 cups

1 large, flat-bottomed sieve
1 6–8 cup/1.4–1.9 L rice cooker and rice paddle (comes with rice cooker)
2 cups/400 g premium, short-grain, sushi rice
2 1/4 cups/535 ml water
Pinch of salt

Pour rice into sieve. Under cold tap water, swish rice around with your fingers until water runs almost clear, about 2 minutes. Place rice and water in the rice cooker and click to the “cook” setting.

In about 20 minutes (or longer, depending on your cooker), the rice cooker will click off. Do not open the lid; let rice rest untouched for about 15 minutes. This is the steaming time and is essential to the rice’s perfection.

Bunny Nibbles – Carrot Crisps with Green Goddess Dressing

Bunny Nibbles from Stealth Health Lunches Kids Love

Carrots! Everyone knows, especially bunnies, the delights of the crunchy, sweet, juicy blast that carrots kick around in your mouth. They’re high in fiber, vitamin A and beta carotene. What’s better for dipping than raw carrots? Bunny Nibbles! Paired with Green Goddess Dressing, you have a “garden-variety” hit on your healthy kids’ hands.

Bunny Nibbles – Carrot Crisps with Green Goddess Dressing
Makes about 30–40 long chips

2 large carrots (at least 1”/2.5 cm in diameter), peeled
1 1/2 teaspoons/7.5 ml olive oil
1/2 teaspoon sea or pink salt
1/2 cup/120 ml Green Goddess Dressing, for dipping (recipe below)

Preheat oven to 200 degrees F/107 degrees C.

With a Y-shaped vegetable peeler (see Equipment, page 183), shave the carrots into thin, even slices. Place the carrot strips in a medium bowl, add the oil and salt to taste, and toss with your hands until thoroughly coated. Place the strips in a single layer on 2 baking sheets lined with parchment paper. Allow the strips to touch but not overlap.

Bake for 45 minutes, and then rotate the pans between the racks.

Bake until the edges of the chips are just turning golden brown, about 45 minutes more. Let crisps cool before serving with a dipping bowl of Green Goddess Dressing.

Store in an airtight container for up to 5 days.

Green Goddess Dressing – Fresh Green Herb, Garlic and Sour Cream Dressing
Makes about 1 cup/240 ml

1/2 cup/20 g parsley leaves
1/2 cup/15 g baby spinach
1/4 cup/10 g basil leaves, roughly chopped
1/2 small clove garlic, mashed to a paste, with salt
1/4 cup/50 g sour cream
1/2 cup/120 g mayonnaise
1/2 avocado, peeled and seeded
1 teaspoon/5 ml fresh lemon juice
1 teaspoon/5 ml water
1/2 teaspoon anchovy paste (optional)
Sea salt and fresh black pepper, to taste

Place all dressing ingredients in a blender and puree until smooth.

Dressing will keep for 3 to 4 days in the refrigerator.


Hello Kitty Roll – Salmon Cucumber Sandwich with Green Dream


These lovely pastel pinwheels are packed with super salmon and cool cucumber. It’s from the Pita Pocket chapter in Stealth Health.

These whirlies are excellent choices for freezing as well. Rolling these up like little pinwheels gives a different look from a plain old stuffed pita.

Salmon Cucumber Sandwich with Green Dream
Makes 4 pinwheels

2 gluten-free pitas, split open
½ cup/120 ml Green Dream
½ cup/75 g English cucumber, very  thinly sliced on mandolin
6 ounces/170 g boneless cooked  salmon or smoked salmon, sliced  wafer-thin

For each pita, spread Green Dream to cover the inside. Leaving  a ½-inch/1.3-cm border all around the edges, place cucumber slices  over Green Dream, then lay several wafer-thin layers of salmon over the cucumbers.

Crimp the lower pita edge and then roll tightly forward like you’re  rolling up a magazine. Let the pinwheeled pita rest on the seam while  you repeat rolling the remaining pitas. Cut in half on the diagonal to  make 4 pinwheels, or cut into even pieces for smaller pinwheels.

Green Dream: Green Cashew Aioli
Makes about 1 cup/240 ml

This dip is a double-happiness dream of garlic, which wards off bacterial bugs (as well as vampires), and raw foods that help the body stay full of alkaline electrons, so little batteries stay super-charged. They don’t need to know all that (except maybe the vampire part), but you can feel good about delivering a dream as green as this.

1/2 cup/150 g raw cashews
1/4 cup/60 ml water
2 cups/80 g basil leaves
1/2 cup/15 g roughly chopped spinach leaves
1 cup/40 g fresh cilantro leaves (optional)
1/4 cup/10 g fresh mint leaves (optional)
3 tablespoons/45 ml lemon juice
1 tablespoon/17 g white miso paste
1 small clove fresh garlic, pressed
1/2 teaspoon sea salt, to taste

Puree all ingredients until smooth. Add water to thin, if needed.