Muffins, Mastered

I'm always on the lookout for a fine muffin recipe. The store-bought muffins almost always are out of my caloric league (One oatmeal bran muffin will cost ya 470-500+ calories with a meager 2 grams of fiber to boot). I've tested the culinary limits to attempt a "healthy muffin" full of whole grains, dried fruits, and little sugar, but the results are often poor and unsuccessful. I find the Bob's Red Mill recipes are pretty good, but again, I always find myself substituting ingredients to give the muffin the competitive edge I feel it needs. I was at my wits end recently when another batch of muffins went straight to the trash. Then I remembered a Cooking Light recipe from Jan/Feb 2008 that I made last summer. I searched my old magazines and rustled up the recipe. I sighed, realizing a was missing a few ingredients and would be making substitutions, probably resulting in a less than perfect product. I stunned even myself with the final product. It's the best muffin I've ever eaten! And with whole wheat flour, frozen fruit and a dose of omega-3s from the flaxseed, this recipe is a keeper! The original recipe is called Orange Cranberry Wheat Germ Muffins. My creation is affectionately dubbed "Lemon-Orange Raspberry Flaxseed Muffins".

1 cup all-purpose flour
1/2 cup whole wheat flour
1/2 ground flaxseed
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp ground cinnamon
1/4 tsp salt
1/8 tsp ground nutmeg
3/4 cup packed brown sugar
1/4 cup canola oil
1 Tbsp grated lemon rind
1/2 cup orange juice
2 large eggs
1/2 cup frozen raspberries
Cooking spray

1. Preheat oven to 375 degrees.
2. Mix flours, flaxseed, baking soda, baking powder, spices, salt together. Make a well in the center.
3. Combine brown sugar, oil, rind, OJ, and eggs. Add this and frozen raspberries to flour mixture; stir until just combined. Spoon batter into 12 nuffin cups, coated with cooking spray. Bake at 375 degrees for 18 minutes.
4. ENJOY with a Tbsp of almond butter for an additional nutritional punch!


The muffin man would surely approve.

Arizona Appetites

I'm reporting about the tastes and flavors from our delicious trip to Arizona. I accompanied TC and Company to Sierra Vista, AZ for some sightseeing, hiking, fresh air, a crash course in birding, and some great eating. On Saturday, in honor of Earth Day, the Sierra Vista Farmers Market was in full swing. TC and I bought desert-fresh ingredients so that we could prepare an Arizonan-authentic dinner. We decided on burritos made with grilled vegetables, free-range chicken and grass-fed steak, and brown rice, all rolled up in an amazingly delicious mesquite tortilla. We topped our burritos with a freshly made mango-yellow tomato-cilantro salsa and green tea tomatillo salsa bought from a vendor at the market. The mango-yellow tomato-cilantro salsa was a recipe I haven't made for a few years, but as soon as I tasted its crisp flavor, I questioned why I ever bought store-brand salsa. Try it on chicken or steak burritos for diiner, or have it on egg and bean burritos for a great breakfast treat.

Mango-yellow tomato-cilantro Salsa

6 medium yellow tomatoes or 4 large red tomatoes, diced
1 ripe mango, diced
1 green pepper, diced
1 Tbsp EVOO
1-2 Tbsp cilantro, finely chopped

This recipe is mild, but to give your salsa a kick, add some green chiles and a bit of chili powder. Also, preparing this ahead of time and refrigerating it will allow the flavors to blend and create an even more delicious product.

The mesquite tortillas were made fresh by a couple at the farmers market, and although they were a bit pricey, the sweet mesquite flavor surely made it worthwhile. I'm on the lookout for mesquite flour, so I can give these tortillas a try at home.

Despite the fact that we were in the desert, fresh, delicious meals were only a farmers market away! If you're curious about southwestern cuisine and the local food scene in AZ, read Gary Nabhan's book, "Coming Home to Eat". He's a writer, professor, conservation scientist, and founder of the RAFT (Renewing America's Food Traditions) consortium. In addition to Michael Pollan, Marion Nestle, and Alice Waters, he's one of my food heroes. Check him out at his website: www.garynabhan.com.

Lima Bean Dip Delight

reciDuring a recent cooking demo, I tried out a new recipe that was sure to cause a stir. It's lima bean dip, and although many were cautious of its creamy texture and unusually green hue, once it was sampled, it was an instant hit. This bean dip recipe can be found on the eatingwell.com website, and is on the same idea of hummus.I boiled one bag of frozen lima beans for five minutes, and then pulverized them in a food processor until smooth. I transferred this to a fancy serving bowl and added:

2 Tbsp EVOO
3 Tbsp lemon juice
2 cloves of garlic, finely minced
1 tsp of cumin
1 tsp of each fresh cilantro, mint, and dill

I mixed these together, and addded salt and pepper to taste. You may need to add a bit more lemon juice, depending on your taste.

I cut up some cauliflower, broccoli and carrots, and rinsed some sugar snap peas as the "tools for dipping". Prepping some fresh, crunchy vegetables and a delicious dip is a great way to get in your daily dose of veggies (especially for kids). This snack/appetizer is also low in calories, inexpensive, and takes less than 15 minutes to prepare. I would also use this as a spread for veggie burgers or in place of hummus or guacamole. Enjoy!

A Breakfast for Champs

Last weekend, TC and I were debating whether we wanted to get eggs & toast out at one of our favorite brunch spots, or just prepare something ourselves. We decided to boil up some of the most delicious and fresh eggs you've ever tasted, from The Country Hen in Hubbardston. These eggs come from hens that live in "sunlit, spacious barns" and are fed a diet high in omega-3 fatty acid organic feed.

Egg whites are nature's "perfect" protein, and the egg yolks are filled with nutritional goodies like choline, omega-3 fatty acids, and antioxidants like lutein and zeaxanthin (both important for eye health!). Eggs have historically received a bad rap for the cholesterol and fat content; however, eating eggs in moderation (3-4 per week) as part of an otherwise varied and wholesome diet can provide you with an extra dose of nutritional health. If you plan on including eggs in your regular diet, be sure you know your cholesterol numbers and include other lower-fat items into your diet throughout the day.

While these eggs are priced somewhat high, the quality is unsurpassable. Country Hen eggs can be found at most grocery stores in Massachusetts, including Whole Foods, Hannaford, Shaw's, and the good ol' Price Chopper.

So, we boiled up some eggs, (in preparation for the annual, hard-boiled, dyed Easter egg tradition) and toasted some frozen whole wheat waffles. We experimented with a new type of vegan bacon found at Hannaford. Pan-frying it left it with a somewhat chewy, un-bacon taste compared to other brands. My favorite brand thus far of vegetarian bacon is Morning Star Farms bacon. If you pan fry it for 5-6 minutes, it gets crispy and tastes almost like the real thing.

As you can see, I like to play with food; whether it's "playing" in the sense of trying new recipes, combining unique flavors, or designing interesting plating techniques, I'll try anything. During this breakfast, I stumbled upon a whole new meaning to the phrase "playing with your food". TC enjoyed it, and I hope you do too!

Tip: In addition to this hearty breakfast, I would suggest a small bowl of sliced strawberries or mango to round out the meal. A cup of freshly brewed Dean's Beans coffee is ideal as well. Stay tuned for my upcoming post about Dean's Beans!