Crumbs

I really hate wasting food. So much so, that it is even hard for me to throw out the crumbs leftover in the bottom of the cereal box. However, I also have an aversion to starting my day with a bowl of soggy cereal dust. With dismay at these choices, I have decided to opt out of both and have come up with an alternative. Instead, I put the cereal crumbs in a small glass jar in my cupboard and continue to add to the jar until I have saved enough (2 cups) to make my new favorite - Cereal Muffins. This healthy whole grain muffin is your quick breakfast all rolled into one – cereal, milk, banana, orange juice…. All you’re missing is a cup of coffee.


Cereal Muffins
These moist, hearty muffins are a great way to make something out of nothing – cereal crumbs that would have been tossed away turn into a perfect on the go breakfast or snack. It is also a great way to use up any leftover nuts or dried fruit in the pantry.


Makes 12

Ingredients

- 2 cups whole grain cereal
- 1 1/2 cup soymilk (or substitute low fat milk) 1/3 cup brown sugar
- 3/4 cup mashed ripe banana
- 1/3 cup canola oil
- 3/4 cup whole wheat flour
- 3/4 cup whole wheat pastry flour
- 1/2 teaspoon salt
- 1 tablespoon baking soda
- 1 teaspoon ground cinnamon
- 1/4 teaspoon fresh ground nutmeg
- 1/2 teaspoon vanilla extract
- 2/3 cup fresh orange juice
- 1 cup dried fruit
- 1 cup toasted nuts

Preheat the oven temperature to 375 degrees F. Lightly grease 12 muffin tins with canola oil. Combine the cereal with the milk and let sit for 10 minutes.
Stir the brown sugar, mashed banana, canola oil and vanilla extract into the moist cereal. Stir in the dry ingredients (flours, salt, baking soda, baking powder, cinnamon and nutmeg). Gently stir in the orange juice. Gently fold the dried fruit and toasted nuts into the muffin batter. Fill the muffin tins just to the top of the muffin rim. Bake for 20-23 minutes or until the tops are slightly crisp and golden brown. Let the muffins cool for 1 minute in the pan. Use a butter knife to turn each muffin on its side to cool completely, or transfer to a wire rack. Serve warm or at room temperature. These muffins will keep covered for up to 4 days.

Leftover Cranberries

What to do with leftover Thanksgiving Cranberry Sauce?
For a tart twist, I swirl and top basic healthy oatmeal muffins with my Thanksgiving Cranberry Relish with Orange Segments.



Oatmeal Cranberry Muffins

Ingredients

- 1/2 banana, mashed
- 1/3 cup plus 1 tablespoon agave
- 1/3 cup canola oil
- pinch of salt
- 1 3/4 cup oat flour
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- 1/2 cup oats
- 1/3 cup soymilk
- 1 cup cranberry relish (half for garnish on top)

Preheat the oven to 375 degrees F. Line 12 muffin tins with paper liners. Mash the bananas in a large bowl Add the canola oil, agave and vanilla and mix together well. Add the dry ingredients (oat flour, oats, baking powder, baking soda, cinnamon and salt) and gently mix together. Add the soymilk and banana and gently stir until combined. Gently fold 1/2 cup of the cranberry relish into the batter. Save the other half of the relish to top each muffin. Distribute the batter equally into the 12 muffin tins and top each muffin with a teaspoon of the remaining cranberry relish.
Bake for 17-20 minutes, or until the muffins are cooked all the way through. Let the muffins cool 1 minute in the pan, then transfer to a wire rack. Serve warm or keep in an airtight container for up to 3 days.



Cranberry Relish with Orange Segments
This cranberry sauce is tangy and refreshing. Instead of sugar, I use orange juice and agave to sweeten the cranberries. If these cranberries are too sour for your taste you can add a bit more agave.

Ingredients

- 3 oranges
- 16 ounces fresh cranberries
- 1/3 cup agave
- 2 cinnamon sticks
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon salt
- 2 oranges, skins removed

Zest one of the oranges and measure out 1 teaspoon of zest. Peel the oranges and use a sharp paring knife to cut out the orange segments, slicing between the membranes. Work over a bowl to catch the juice. Set the segments aside. Pour the remaining juice into a 1 cup measuring cup and fill the rest with water (so that you have 1 cup total of liquid).
Combine the cranberries, agave, orange juice/water, orange zest, cinnamon sticks and salt in a medium saucepan and bring to a simmer over medium heat. Reduce the heat to low and let the cranberries simmer for 15 minutes, or until soft, but not mushy. Remove the cinnamon sticks and stir in the orange segments. Transfer the sauce to a separate container, and refrigerate. Remove the cranberry sauce from the refrigerator 1 hour prior to serving. This sauce will keep wrapped and refrigerated for up to 5 days.

A Vegan Day

Try these recipes (free of all animal products) to satisfied both your belly and your conscience.

Breakfast- Healthy Vegan Chocolate Banana Muffins
Lunch- White Bean and Kale Soup
Dinner- Basic Tostadas




Healthy Vegan Chocolate Banana Muffins
I was pleasantly surprised at how tasty these muffins turned out, considering there is no sugar or oil. These are breakfast muffins, so they are not terribly sweet. They pair well with a cup of coffee in the morning, or serve as a healthy and satisfying treat in the afternoon or evening.


Makes 9

Ingredients

- 1/3 cup agave
- 1 1/2 medium bananas (about 3/4 cup), mashed
- 1/2 teaspoon vanilla extract
- 1 teaspoon ground cinnamon
- 1/2 teaspoon baking soda
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- 1 1/4 cups whole wheat spelt flour
- 1/4 cup unsweetened cocoa powder
- 1/2 cup soymilk
- 1/2 cup semi sweet chocolate chips
- 1/4 cup slivered almonds, toasted (optional)

Preheat the oven to 375 degrees. Line 9 muffin tins with paper liners.
In a medium size bowl, combine the mashed banana with the agave and vanilla. Add the spelt flour, cocoa powder, baking soda, baking powder, salt and cinnamon mix until just combined. Gently stir in the soymilk until just combined. Finally, fold in the chocolate chips and almonds. Divide the batter amongst the lined muffin tins. Bake for 15-18 minutes, or until a toothpick inserted into the center of the muffin comes out clean. Remove the muffin tin from the oven and let the muffins sit for 2 minutes in the tin, then transfer the muffins to a wire rack to cool. Serve warm or at room temperature. These muffins will keep in an airtight container for approximately 3 days.


White Bean and Kale Soup
This soup is very basic and very easy to make. Of course you can make your own vegetable stock or make the beans from scratch, but for a super quick and healthy soup I use canned beans and store bought stock. Just be careful to buy a veggie stock that is low in sodium and without preservatives.


Serves 8

Ingredients

- 1/4 cup olive oil
- 1 medium size leek, chopped
- 1 small white onion, diced
- 4 medium size stocks of celery, chopped
- 4 medium size carrots, chopped
- 1 medium sweet potato, peeled, chopped
- 3 large cloves garlic, finely chopped
- 1 quart vegetable stock
- 5 cups water
- salt
- fresh ground black pepper
- 2 teaspoons fresh thyme
- 1 large bunch kale (about 8 cups), rinsed well, chopped
- 2 ten ounce cans cannellini beans, rinsed well in a colander

In a large stockpot heat the olive oil on medium heat. Add the chopped onion and the leeks and cook until soft, about 5 minutes. Add the chopped celery, carrot, and sweet potato and cook 3 minutes more. Season with salt and pepper. Add the chopped garlic and thyme and cook 1 minute more. Add the vegetable stock and water and bring to a boil. Reduce the heat to a simmer and let simmer for 30 minutes, or until the vegetables are tender. Add the kale and cannellini beans and let simmer until the kale is wilted, about 5 minutes. Taste for more salt and pepper. Serve warm.


Basic Tostadas
You can top your tostadas with all sorts of things, but I keep mine really basic, with a bit of brown rice, beans and raw veggies, and lots of fresh salsa and guacamole.


Serves 4

Ingredients

- 4 sprouted or wheat tortillas
- 1-2 tablespoons olive oil
- 1 cup brown rice, rinsed
- 1 can beans (refried or black), heated in a medium saucepan
- 8 cups romaine lettuce, shredded (about 1 head)
- 4 radishes, thinly sliced
- 1 large carrot, peeled and thinly sliced
- 1/2 cup fresh cilantro leaves
Fresh Salsa
- 1/3 cup diced white onion (about 1/2 medium onion)
- 1 small jalapeño, seeds removed, diced
- 1/4 cup cilantro leaves, diced
- juice from 1 lime
- 3 medium size tomatoes, diced
- salt and pepper
Guacamole
- 2 ripe Hass avocados
- 1 -2 tablespoons fresh lime juice
- salt and pepper
- 1 tablespoon of fresh salsa

To make the brown rice, heat 1 tablespoon of olive oil in a medium size saucepan. Add the rinsed rice and sauté in the olive oil over medium/low heat for two minutes, while stirring. Add scant (just under) 2 cups of water and a pinch of salt. Bring to a boil over medium/high heat. Stir once, reduce to a simmer and cover with a lid. Let simmer for 50 minutes, then removed the pan from the heat and let sit 10 minutes more. Do not remove the lid. Fluff with a fork.
Preheat the oven to 350 degrees. Lightly rub 1 tablespoon of olive oil on both sides of each tortilla and place on a large sheet pan. Bake until crisp and golden, flipping half way through baking, about 20 minutes.
Meanwhile to make the salsa combine the diced onion, jalapeño, cilantro and tomato with the lime juice. Season with salt and pepper.
To make the guacamole, cut each avocado in half and remove the pits. Use a spoon to scoop out the flesh of the avocado. Use a fork to mash the avocado with the lime juice, and a tablespoon or so of the fresh salsa. Season with salt and pepper.
To assemble the tostada, place one crisp tortilla shell on a plate. Top with the warm rice and beans, lettuce, radish, cilantro, carrot, guacamole and salsa.

A Hearty Breakfast Muffin

Fruit and Health Nut Bran Muffins

Here’s a healthy breakfast all rolled into one hearty muffin. They are somewhat dense, low in fat and low in sugar. These muffins are filled with nuts, dried figs and dried cranberries and make a perfect breakfast on the go.


Makes 12 Muffins

Ingredients
- 2 cups bran cereal
- 3/4 cup whole wheat flour
- 3/4 cup all purpose flour
- 1/2 teaspoon salt
- 1 tablespoon baking soda
- 1 teaspoon ground cinnamon
- 1/4 teaspoon fresh ground nutmeg
- 1 1/4 cup soymilk (or substitute low fat milk)
- 2 egg whites (or use1 egg)
- 1/2 teaspoon vanilla extract
- 1/3 cup brown sugar
- 3/4 cup mashed ripe banana
- 1/2 cup dried figs, chopped
- 1/2 slivered almonds, toasted
- 1/2 cup pecans, roughly chopped, toasted
- 1/2 cup dried cranberries

To toast the nuts, preheat the oven to 350 degrees. Spread the slivered almonds and chopped pecans on a baking sheet and cook until light golden brown, about 10 minutes. Set aside to cool.
Increase the oven temperature to 375 degrees F. Lightly grease 12 muffin tins with canola oil. Combine the cereal with the milk and let sit for 10 minutes. Meanwhile, sift together the flours, salt, cinnamon, nutmeg and baking soda. Set aside. Stir the brown sugar, mashed banana, and vanilla extract into the moist cereal. Stir in the egg whites (or egg). Gently stir in the dry ingredients. Gently fold the dried figs, dried cranberries and toasted almonds and pecans into the muffin batter. Fill the muffin tins just to the top of the muffin rim. Bake for 16-18 minutes, or until a toothpick comes out clean when inserted into the center of the muffin and the tops are slightly golden brown. Let the muffins cool for 1 minute in the pan. Use a butter knife to turn each muffin on its side to cool completely, or transfer to a wire rack. Serve warm or at room temperature. These muffins will keep covered for up to 3 days.

Late Summer Dinner

Tomato Crisp
Thyme and Parmesan Cornbread Muffins
Mixed Greens with shaved Pecorino Toscano
Peaches and Cream



Tomato Crisp
This savory crisp is very basic and takes only minutes to make. I served this dish as a light main course but it certainly makes a nice side dish too.


Serves 4

Ingredients
- 4 large ripe tomatoes
- 1/2 teaspoon salt
- 1/4 teaspoon fresh ground pepper
- 2 cups fresh bread crumbs (preferably from rustic European style bread)
- 3 tablespoons, unsalted butter, melted
- 2 teaspoons fresh thyme, finely chopped
- 1/4 cups pitted kalamata olives, cut in half


Preheat the oven to 375 degrees F. Toss the fresh breadcrumbs with the melted butter, thyme, a pinch of salt and fresh ground pepper. Set aside.
Slice the tomatoes into 1/2 slices and arrange in a large baking dish. Sprinkle with salt and pepper. Distribute the kalamata olive slices over the tomatoes, then evenly distribute the breadcrumb mixture on top. Bake for approximately 20 minutes, or until the breadcrumbs are golden and the tomatoes are bubbling. Serve warm.



Thyme and Parmesan Cornbread Muffins
These muffins are somewhat plain (but good) and are not overwhelmed by the subtle flavors of thyme and parmesan. They are best warm with butter. I strongly recommend baking these with paper liners, and not merely greasing the muffin tins, as I did.


Makes 12 muffins

Ingredients
- 1 1/2 cups cornmeal
- 1 cup all purpose flour
- 1/3 cup sugar
- 1 teaspoons salt
- 1/4 teaspoon pepper
- 2 teaspoons baking powder
- 2 teaspoons baking soda
- 2 teaspoons fresh thyme, finely chopped
- 1/2 cup fresh grated parmesan cheese
- 1/2 cup (1 stick) unsalted butter, melted
- 2 eggs
- 1 1/2 cups buttermilk

Preheat the oven to 375 degrees F. Line 12 muffin tins with paper liners.
In a large bowl, whisk together the cornmeal, flour, salt, pepper, baking soda, baking powder and sugar. Make a well in the center of the flour mixture and set aside. In a separate bowl whisk together the eggs and buttermilk, and pour into the center of the flour mixture. Whisk together until combined. Add the cheese and thyme. Finally, add the melted butter and mix everything together until combined. Fill each of the twelve muffin tins 3/4 full and bake for approximately 20 minutes, or until the tops are slightly golden and a toothpick inserted into the middle of the muffins comes out clean. Let the muffins cool in the tins for 2 minutes, then transfer the muffins to a wire rack to cool or serve warm. These muffins will keep in an airtight container for 3 days.


Peaches and Cream
A classic combination- Peaches and Cream- sweet ripe peach and creamy vanilla ice cream makes for an uncomplicated, yet delicious dessert.

Healthy Whole Wheat Banana Muffins

Basic Banana Muffins

These banana muffins are much healthier than their cake-light counterparts; made with whole-wheat flour and low in sugar and fat. Perfect for a healthy breakfast on the go, or afternoon snack. Of course you can adjust the sweetness to your liking. If you are watching your cholesterol the egg in the recipe can easily be replaced with 2 egg whites, or 1/2 a banana if you want to go vegan.
Fresh blueberries, or toasted pecans are also a nice addition to this basic muffin mix.

Makes 9 muffins

Ingredients
- scant 1 cup whole wheat flour
- scant 1 cup all purpose flour
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1 teaspoon ground cinnamon
- 2/3 cup lightly packed brown sugar
- 1/2 cup low fat milk (or soymilk)
- 1 egg
- 1 teaspoon vanilla extract
- 1/2 cup canola oil
- 3 small bananas
- sanding sugar

Preheat the oven to 350 degrees F. Lightly oil 9 muffin tins. Mash the bananas in a small bowl and set aside. In a large mixing bowl combine the canola oil, brown sugar and vanilla. Then add the egg and mix in well. Add the dry ingredients (flours, baking powder, baking soda, cinnamon and salt) and gently mix together. Add the milk and banana and gently stir until combined. Distribute the batter equally into the nine oiled muffin tins and sprinkle each muffin with a small amount (about 1/4 teaspoon) of the sanding sugar.
Bake for about 20 minutes, or until the tops are golden brown. Let the muffins cool 1 minute in the pan, then run a butter knife around the edges of each muffin and transfer to a wire rack. Serve warm or keep in an airtight container for up to 3 days.