Chicken and Shrimp Paella

After an intense month of joy and heartache, Spain has own the 2010 world cup. On that eventful Sunday, my husband and I planned our day around the event. Spain was our second choice after the US didn't make it into the final group of sixteen. Isn't that the magic of the game? That after the crushing loss from the US departure, all of our hopes were revived with Spain in the final. That two people with no real ties to that country (except my diluted Spanish heritage, and our love of spanish food, music, and culture) would find so much happiness in a single goal, to me, is part of the magic of the game. And not just us; among our freinds everyone was interested in the final match. One person even threatened to "unfriend" me on Facebook because of my exuberant status update after the win. Needless to say, she's a Netherlands fan, and of course was only joking... I think.

In honor of the event, I made this seafood and chicken paella. This is my basic go-to recipe for paella but this was the first time that I've made it in my new paella pan from Kitchen Window in Uptown Minneapolis. And what a difference it makes, especially in terms of a reduction in cooking time. And that chewy layer of rice at the bottom of the pan; worth every cent!

Chicken and Shrimp Paella

Serves 3 to 4

2 oz prosciutto

2 to 4 tbsp olive oil

2 boneless, skinless chicken breasts, cubed*

1/2 cup diced onion

2 cloves garlic, minced

1 cup diced bell pepper

1/2 tsp saffron threads, crushed

1 1/2 cup long grain white rice

2 1/2 to 3 1/2 cups chicken stock

1/2 cup marinated artichoke hearts

1/2 cup green peas

1 cup diced fresh tomatoes

8 to 10 raw shrimp, with tails on

1. In a large pot or paella pan over medium heat, add a couple tablespoons of olive oil. Cook the prosciutto until crispy. Remove and add the chicken. Cook for about 15 minutes until evenly browned. Remove and add the remaining two tablespoons of oil. Saute the onion, garlic, and peppers for another 8 to 10 minutes until they have browned on the edges.

2. Add the rice and saffron threads. Stir thoroughly until the rice becomes glossy and is coated nicely by the onion mixture. Pour 2 1/2 cups chicken broth over the rice and stir. It takes about another 20 minutes for the rice to cook. Stir occasionally and add more chicken broth or hot water (up to 1 cup more) if needed.

3. Once the rice has cooked, add the raw shrimp. Stir and allow shrimp to cook for another 3 or four minutes until pink throughout. Evenly layer the cooked chicken, tomatoes, peas, and crunchy prosciutto on the top before serving.

*I always like to season chicken for recipes like this, i.e. recipes where the chicken is just part of the main dish. It's a technique I've learnt from growing up in Trinidad. So here, I seasoned the chicken breasts with salt, pepper, one crushed garlic clove and the leaves of one sprig of thyme and a teaspoon of paprika.

Also, you would notice that I did not add salt to the recipe above and that is because the chicken broth already has a lot of sodium. Of course, if you find you need more salt, go right ahead and add to taste.

Pumpkin Nut Loaf

Some of my friends (the ones who have been around longer than I have) tell me that as we get older,  we tend to find gratification in odd, simple and, sometimes, mundane things. Wine, a good cup of coffee, a crisp fall evening, highway driving- I have at least two friends in their fifties who enjoy highway driving, in particular, the freedom that the road signifies.  Using this criterion, I must be aging faster than I look because my latest diversion definitely falls into the category of odd, simple, and mundane. I am fascinated with squash. Gourds. You know, pumpkins. (Although, pumpkins are just one type of squash, if we have to get technical.) 

Little did  I know that all it would take to capture my interest in all things ( all edible things) squash, would be a single visit to a pumpkin patch. That fateful visit happened back in October in Wyoming, Minnesota. (Remember A road trip, a fresh pumpkin, and a pie?)  Now, a month later, squash as become for me what a blank canvas is to an artist: a medium of almost infinite possibilities.  Cakes, puddings, gnocchi, stews, breads, soups, and not forgetting the ever popular pie; you name it,  it can probably be prepared with one of the many varieties of squash. 

Throughout the year, farmer's markets as well as the produce sections of many neighborhood grocery stores seem to come alive with all varieties of squash. While most are used as decorations especially at this time of year, a large number is edible. A few of my favorites are acorn, kabocha, butternut, but I can't wait to get my hands on the fairy tale pumpkin. Just as its name suggests, a mature fairy tale pumpkin is shaped like Cinderella's coach in the way that its segments are distinguished by deep ridges. Not to be confused with the cinderella pumpkin which also has deep ridges but whose top is more noticeably flattened. 

Stay tuned for at least one more "gourdish" recipe. Maybe I will be able to find a fairy tale pumpkin. Or not. Either way, the next recipe will be a sweet delight. Meanwhile, enjoy this hearty pumpkin loaf made with homemade pumpkin puree.

Pumpkin Nut Loaf

Makes on   8' x 4' loaf

1 cup whole wheat pastry flour

2/3 cup all purpose flour

1 tsp baking powder

1 tsp baking soda

1 tsp cinnamon

1/4 tsp ground nutmeg

1/4 tsp salt

1 egg plus 1 egg white

3/4 cup sugar

1/3 cup maple syrup

1/4 cup canola oil

1/4 cup skimmed milk

1 tsp freshly grated ginger

1 1/2 cups pumpkin puree (homemade or canned)* 

1/4 cup hazel nuts 

1/4 cup walnuts

1. Set oven to 350 degree F. Liberally grease and flour an 8' x 4' loaf pan and set aside. 

2. Coarsely chop the hazel nuts and pecans and toast in the oven for 10 minutes. Remove and set aside until ready to use. 

3. Combine  the flours, baking powder, baking soda, cinnamon, nutmeg and salt.  Set aside. 

4. In another mixing bowl, whisk together the eggs, sugar, maple syrup, oil, and milk. Slowly whisk in pumpkin puree and add the freshly grated ginger. Combine the flour mixture into the wet ingredients in two batches. Finally, fold in the toasted chopped nuts. 

5. Pour the  batter into the prepared loaf pan and using a spatula smooth the top. Bake at 350 degrees  F for 1 hour and 15 minutes or until the top is cracked and a knife inserted in the center comes out clean. Cook loaf in the pan on a wire rack before serving. 

*Homemade pumpkin puree: Wash and cut a 1 lb pie pumpkin into eight to ten segments. Remove and discard the seeds and stringy interior. Place the "cleaned" segments in a large pot with 1 to 2 inches of water. Set over medium high heat for 30 minutes until the pulp becomes soft and capable of being scraped out with a spoon. Remove pulp and puree in blender. Pour back into pot over medium high heat, and cook for 20 to 30 minutes to remove most of the liquid.

Come mister tally man, tally me banana...crumb cake

Besides the beach, there is nothing more synonymous of the tropics than bananas. In Trinidad, where there are many varieties of this fruit, you can find a plethora of dishes featuring bananas. Cooked at the three main stages of ripeness: unripe, just ripened, and very mature; in stews, soups, au gratin, even for breakfast. When we were both toddlers, my sister and I graciously devoured my grandmother's "banana pot" for breakfast. Made with a variety of small bananas called chiquitos, salted cod fish, fresh tomatoes, onions and local herbs; this was regular weekend breakfast fare in our town.  

Interestingly, as Trinidadians we never tire of bananas in our diet, so ingrained is it within the culture. Although oil and natural gas are now our two main exports, bananas were at one point a major source of revenue.  As in American homes, there might be a bowl of apples sitting on the kitchen counter, in Trinidad there would be a bunch (or as it is called in the country side, a "hand") of bananas.

Recipes for banana breads and cakes also abound. Within my own extended family, there might be enough for a recipe book! My own recipe is extraordinarily moist (if I may say so myself.) So delicious, with  just the right amount of sweetness, and just the right amount of crunch; I dare you to have just one slice. I took a different route with the topping. Traditionally, crumb cakes are topped with a mixture of  approximately equal parts flour, sugar and butter. Here, less than two tablespoons of unsalted butter is combined with pecans for an irresistible crunch. Throw in a pinch of freshly ground nutmeg and you would be singing too!

                                                                       Pecan crumb topping

Banana Crumb Cake

Makes one 9" cake 

1 1/2 cups flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
2 tsp ground cinnamon
1/2 tsp ground nutmeg
2 tbsp unsalted butter
2 tbsp low fat cream cheese
2/3 cup brown sugar
3/4 cup low fat evaporated milk
1 tsp vanilla extract
2 large bananas, mashed
2 large egg whites

1. Set oven to 300 degrees F. Spray a 9 inch spring form cake pan with cooking spray and flour lightly. Set aside.
2. Combine flour, baking powder, baking soda, salt, cinnamon and nutmeg. Set aside.
3. Whisk eggs whites until stiff peaks form.
3. In another large mixing bowl, cream together butter, cream cheese, and sugar. Add evaporated milk, vanilla extract, and mashed bananas . Whisk together until smooth.
4. Slowly whisk in flour mixture in two installments, thoroughly incorporating each installment into the batter but being careful not to over-mix.
5. Fold in egg whites, also doing this in two installments.
6. Pour into a 9 inch cake pan. Sprinkle pecan topping over top (see recipe below.) Bake at 300 degrees F for 1 hour and 10 minutes. Set cake in pan on wire rack and cool for 15 to 20 minutes before removing sides of pan.

Pecan Crumb Topping

1 cup whole pecans

1 1/2 tbsp softened unsalted butter

2 tbsp brown sugar

2 tbsp all purpose flour

Coarsely chop or grind pecans in a food processor. Combine with the remaining ingredients to to a crumb-like texture.

Whole Wheat Poppy Seed Dinner Rolls

They say the key to success is preparation. (That's what they say right?) This year, we are hosting Thanksgiving at our place and there is the possibility that my sister from Toronto might visit. Thus, I want it to be extra special. I decided to serve rolls with dinner this year and have been working on a recipe for whole wheat poppy seed rolls. This is what I came up with.

2 tbsp active dry yeast (110 to 120 degrees F)
1 cup warm water
2 tbsp sugar
2 cups whole wheat flour
1 tbsp poppy seeds

1. In a large mixing bowl, combine yeast, sugar, 1 cup of flour and water. Set aside in a dry place away from drafts until foamy, 10 to 15 minutes.
2. Add the remaining one cup of flour and poppy seeds, and mix until it all comes together. Remove dough to a dry floured work surface and kneed for 5 to 6 minutes until smooth and elastic. Sprinkle a little dry flour if dough becomes too sticky. Place in a large greased bowl and set in a dry place. Let rise until dough doubles in size.
3. Form into rolls and arrange unto a greased baking . Allow to rise for for a second time until almost doubled in size. Bake in a preheated 350 degree oven for 30 minutes.

Low Fat Oatmeal Cookies

A more accurate name would have been "low fat oatmeal chocolate chip cranberry cookies" since each nook and cranny of this cookie is chuck full of goodies. Just the way I like it. These are also great with coffee on mornings.

2 tbsp butter
2 oz fat free cream cheese
3/4 cup dark brown sugar
1 egg
1 tsp vanilla extract
1/4 cup milk
1/2 cup whole wheat flour
1/2 cup all purpose flour
2 tsp baking powder
1 tsp baking soda
1/4 tsp salt
2 1/2 cups whole oats
1/2 cup dark chocolate chips
1/2 cup white chocolate chips
1/2 cup dried cranberries

1. Set oven to 350 degrees F. Spray a baking sheet with cooking spray. Set aside.
2. Beat together butter, cream cheese, sugar until light an fluffy.
3. Whisk in egg, vanilla, extract and milk.
4. In a separate bowl, combine flours, baking powder, baking soda and 1 cup of the whole oats.
5. Using a spatula, mix the flour mixture to the cream cheese mixture. Fold in the remaining oats, chocolate chips, and dried cranberries.
6. Drop approximately 2 tablespoons of batter per cookie unto cookie sheet. Bake at 350 degrees F for 15 minutes. Cool on a wire rack before serving.

Pat-a-cake, pat-a-cake, pat-a-rice-cake

If you ever wanted an alternative way of serving rice, rice cakes are it. Either as a side dish or as part of an entree, these are a great way of adding more fiber to your diet. With two cups of broccoli and substituting brown rice for white rice, these small patties pack a heavy fiber punch.


Brown Rice and Broccoli Cakes
Makes 6 to 8

1 shallot, sliced thinly
4 garlic cloves, minced
2 cup broccoli florets
2 cups cooked brown rice
1/2 cup grated parmigiano reggiano
1/3 cup bread crumbs
3 tbs dijon mustard
3 tbs olive oil
2 tsp balsamic vinegar
1 whole carrot, grated
salt and pepper

1. In a heavy skillet over medium heat, add 1 tablespoon of olive oil, shallots, and garlic. Saute for two minutes. Add broccoli, season lightly with salt and pepper and continue to cook for 8 to 10 minutes.
2. Once broccoli has cooked, and cooled, add to food processor and mince finely.
3. In a large mixing bowl, combine minced broccoli, rice, and the remaining ingredients. Combine throughly.
4. Using a 3.5 inch circular cookie cutter, form 1 inch thick rice patties. Transfer to a well greased baking sheet
5. Place oven rack in the middle of oven and turn on broiler. Bake patties for ten minutes on each side. Remove baking sheet from oven, and allow patties to cool for 10 to 15 minutes before servings. This time is also necessary for the starches to set so that they don't fall apart.

Homemade Cheese Bread

There is only one baked good that has the ability to make me pace around the kitchen, peeking into the oven every two minutes,  like a five year old waiting for cookies to cool. Bread.  Pan . Pain. Brot. Pane.  Whatever you may call it, baking bread is truly joyful baking. Since those sunny weekends of my childhood when my grandmother and mother would bake for the following work week, I have had an addiction to making and, of course, consuming bread. Undoubtedly, baking takes me back to those carefree days and in a strange way, I feel connected to my family at that moment. Evidence, maybe, that the family that cooks or bakes together stays together, even though they may be separated by hundred of miles?

There is also a great sense of accomplishment creating the perfect loaf of bread. For me, this took a lot of practice. I initially started as a "combiner" combining flour, yeast, sugar, etc., in the way my mother taught me, without an appreciation for the specific role of the ingredients or the method. Kneading the dough is the most important part of the entire bread making process. This I learned the hard way. Literally. I remember once combining the ingredients for dinner rolls  and kneading it for just a few seconds, just long enough for it all to come together but not long enough for the gluten to develop.  I must have also erred on the liquid measurements. Instead of dinner rolls, I essentially made edible tennis balls that night. Thankfully those days are long gone, and I am proud to post this cheese bread recipe. (Bread and cheese. Who can go wrong?)  The best part: no waiting for anything to cool!

Homemade Cheese Bread

Makes 2 loaves

1 1/2 cups whole wheat flour

1 cup all purpose flour

1/2 tsp salt

2 tbsp active dry yeast

2 tbsp  sugar

1 cup warm water (110 to 120 degrees F)

1 cup grated cheese (of your choice)

1. In a large mixing bowl, mix yeast, sugar and only 1/2 cup of the whole wheat flour. Add the warm water, mix until combined and set aside for ferment until foamy, about ten to 15 minutes. 

2. Meanwhile, combine the remaining 1 cup of whole wheat flour, all purpose flour and salt. 

3. Once the yeast mixture is foamy, add the dry flour mixture. Using a large spoon or your fingers ( I prefer the latter),  combine flour and yeast mixtures until combined. 

4. Remove to a floured work surface. Flatten slightly and add grated cheese on top of dough. Carefully knead cheese into dough, about 5 minutes, until a smooth elastic ball forms and all the cheese had been properly incorporated. Place dough in a well greased bowl, cover with a tea cloth and set in a dry warm place to rise, about an hour, until doubled in size.

5. After an hour, punch the dough to remove air. Divide into two pieces. Form each into a smooth ball and flatten slightly, until 3 inches thick. Place on greased baking sheet, cover with tea cloth and leave to rise again until doubled in size, an additional hour. Make slanted score marks on each loaf using a sharp serrated knife. 

6. Preheat oven to 350 degrees F. Bake bread for 25 to 30 minutes until beautifully golden brown on the outside. 

7. Remove from oven, but please, do not wait to eat!!! Warm bread is one of life's simple pleasures. 

Fruity Spice Muffins

There is thin line between a muffin and a cup cake. Traditionally, cupcakes were simply miniature cakes, light and sweet with fluffs of frosting on top. Muffins, on the other hand, were more dense, usually made with heavier ingredients such as bran, oats, dried fruit and nuts. Today, the once lowly muffin has been elevated to superstar status, and can be spotted draped in frostings, glazes, and fruit compotes. Its texture is also becoming lighter and sweeter like its cupcake cousins. Sometimes it can be difficult to separate the two. 

Not that I'm complaining. Muffins with frosting, cupcakes with fruit and nuts, cupcakes with muffin tops. To me, they are all small parcels of goodness. If prepared with a mind towards good healthfulness, muffins, and even cupcakes, can be a clever vehicle for so many nutritious and wholesome ingredients. 

For this recipe, I chose the traditional route with tons of dried apricots, chunks of apples and wholesome oats. Such as easy and delicious way to incorporate extra fiber into your diet.  

Fruity Spice Muffins

1 apple, cored, peeled and diced
½ cup dried apricots, diced
¼ cup dark raisins
1 cup whole wheat flour
½ cup all purpose flour (plus 2 tbsp to coat dried fruit)
1/3 cup whole rolled oats
2 tsp baking powder
1 tsp baking soda
¼ tsp salt
2 tsp ground cinnamon
½ tsp ground ginger
¼ tsp ground nutmeg
½ cup low fat half and half
¼ cup fat free yogurt (see note below)
¼ cup sparkling water
¾ cup dark brown sugar
2 tbsp honey
1 tsp vanilla extract

1. Set oven to 350 degrees F. Spray muffin tins with cooking spray and set aside. Dust fruit with reserved 2 tablespoons of flour and set aside.

2. Combine whole wheat flour, white flour, oats, baking powder, baking soda, salt, cinnamon, ginger and nutmeg. Set aside.

3. In a large mixing bowl, whisk together half and half, yogurt, and sparkling water. Add sugar, honey and vanilla extract and whisk well until sugar is completely dissolved. Whisk in egg.

3. Add flour mixture to sugar mixture and fold until just combined. (Usually requires about 10 to 12 folds.) Gently fold in fruit.

4. Using a 2 inch ice cream scoop, scoop batter into muffin tins. Bake for 20 minutes until muffins spring back to your touch. Remove from tins, and cool completely on a wire rack.

Note: For muffins, I prefer to use fat free Icelandic yogurt because, so far, it is the creamiest fat free yogurt I have food on the market. (Icelandic yogurt is strained to produce this thickness and creaminess.) Regular, commercial fat free yogurt has a greater water content that interferes with the liquid measurements in this recipe.

Cracked Wheat Pilaf with Roasted Asparagus

Last night, we had Janet and Lindsey over for dinner. Unknowing to them, they have been added to my unofficial list of taste testers, my lab rats. On the menu were three of my tried and true recipes: guacamole, roasted chicken and avocado coleslaw; only this time I used all of the avocados in the guacamole so it was just coleslaw. The new recipe (this is where the lab rat part comes in) was a roasted asparagus pilaf. I have made this before with brown rice but this time I was inspired to use cracked wheat. I experiment with new ingredients often and have recently been trying to steer away from white rice and white flour. Cracked wheat is just one of many grains which can be substituted for white rice.
Cracked wheat looks similar to bulgur. In fact, they are both made from whole wheat kernels that had either been crushed or broken in to very small pieces. The difference is bulgur wheat kernels are steamed and toasted before being cracked; cracked wheat is not. Both are a good source of fiber and are both low glycemic (GI) index foods. Cracked wheat is quite popular in many Middle Eastern and North African countries and sometimes functions in the same way that rice does: as a base for savory meats and vegetables stews. Since it functions like rice, it works well in this pilaf. It also imparts an earthy, wheaty flavor. Remember, it is always a good idea to wash this type of wheat before cooking.
This recipe is so quick simple, it's perfect as for a week night dinner. Also, mix it up a little; try different types of nuts and dried fruit or a combiation of both.



Cracked Wheat Pilaf with Roasted Asparagus

1 bunch asparagus, washed and trimmed
2 tbsp olive oil
1 cup cracked wheat, washed and drained
1 ½ cups vegetable stock
1 red onion, diced
½ cup golden raisins
½ cup shredded coconut, lightly toasted
1/3 cup pecans, toasted and chopped finely

1. Spread asparagus evenly on a baking sheet and coat well with olive oil. Season lightly with salt and pepper. Roast in a 450 degree F oven for 5 minutes. Remove from baking sheet. Once cool to the touch, cut diagonally and set aside.
2. Meanwhile, place a heavy pot over medium heat. Pour wheat and vegetable stock and cook until all of the stock has been absorbed and the wheat is soft and fluffy, about 15 to 20 minutes.
3. Add diced red onion, raisins, shredded coconut, chopped pecans and asparagus to wheat. Toss well. Serve warm.

Note: This recipe has been entered in Mansi's Healthy Cooking blog event at Fun and Food.

The Essence of Simplicity

The prospect of spring, yelping puppies, laying under an umbrella on a beach some where tropical, the first snow fall, a good cup of coffee, a good book, being with friends whom you haven't seen in years. All simple things yet powerful enough to delight the senses and the spirit.

Keeping things simple can help minimize stress in our lives. Back in September of 2007, when were we in the process of moving to Minneapolis, it became obvious to me how much junk I have accumulated over my four years at college. (It's not a good sign when 100 boxes are barely enough to move the belongings of two people from a two bedroom apartment. ) There were things I kept because I thought I would need them yet they had not been used since the day they were bought. What was I thinking when I bought two sets of the same outfit, in different colors, that I wore only once? Not to mention the dumpling-maker that I never used. And who needs three cosmetic cases full of make-up? Ok, maybe some people do, but I am certainly not one of those. I made the decision then and there to get rid of anything I hadn't used in more than six months. Miraculously, my possessions shrunk to a little more than a half! And I like it like that.

Now here I am, six months later, in my new home, my life and surroundings seem so much more orderly. Interestingly, I am beginning to appreciate the things that I own even more, in the sense that I pay more attention to and take better care of them. Not to mention that it is now easier to find things. The apartment is a lot less cluttered (which gives the perception of neatness, stress on "perception.") There is a lot to be said about living in an environment that is neatly organized and functional.

This notion of simplicity is also extending to my approach to food. Now, don't get me wrong: I appreciate the complexity of creating an elaborate dinner; the time, energy, creativity, the plethora of ingredients. In fact, I have plans for my most elaborate and ornate Easter dinner so far (even though it will be dinner for two.) Yet, there are times when a few simple ingredients make the most impressive dishes. Interestingly, I have found that, in these cases, the fewer the ingredients, the more flavorful the final dish. Possibly, our taste buds have a heightened awareness of each individual ingredient that would have otherwise been dissipated by a jumble of stronger flavors. Or, maybe, it's just my imagination. Either way, simplicity is the main ingredient in the dishes I share with you today. At the same time, I implore you delve into your own simple world and I hope that you find a universe of elegance; a place that flows in a way that inspires you.

Simple Herb Roasted Chicken

1 whole chicken, 3 to 4 lbs
1 - 2 tsp salt
11/2 tsp black pepper and lemon mixture (or ground pepper)
1/2 tsp chili powder (optional)
2 sprigs fresh rosemary
1 small bunch fresh parsley
1 tsp dried thyme

1. Set oven to 450 degrees F.
2. Wash and dry chicken well with paper towels.
3. Mix salt, black pepper and lemon mixture, and chili powder. Set aside.
4. Remove rosemary leaves from twig and discard twigs. Cut away parsley leaves and discard stalks. Set herbs aside
5. Carefully separate the skin from the flesh of the chicken being careful not to remove it completely. Gently place parsley and rosemary underneath the skin trying to distribute it as thoroughly as possible. Flatten the skin over the flesh, being sure to remove all air bubbles.
6. Sprinkle salt mixture into chicken cavity then tie legs together securely.
7. Thoroughly rub the remainder of the salt mixture over the entire bird and place in roasting pan. Sprinkle thyme evenly over top of chicken.
8. Place in oven and roast for one hour, turning pan 180 degrees only once halfway during roasting, for even browning.
9. Remove from oven and let rest for 10 to 15 minutes before dissecting to serve.




Lentil Stew with Spinach

2 cups brown lentils
2 tbsp olive oil
3 whole tomatoes, diced
1 small onion, diced
3 garlic cloves, minced
2 mild green chilies, coarsely chopped
1/2 cup cooking wine
1 cup frozen or 2 cups fresh spinach
handful of fresh parsley

1. Wash and cook lentils in pressure cooker for 5 to 10 minutes until soft but still holds its structure. Remove from heat and set aside.
2. In large saute pan on medium heat add olive oil. To hot olive oil add chopped onion, garlic and chilies. Cook for 5 minutes until onions are translucent.
3. Add tomatoes to pan and cook for a further 3 minutes.
3. Add cooked lentils and cooking wine. Mix well and simmer on medium low heat for 8 to 10 minutes.
4. Add spinach and cook for another minute or two until fresh spinach has wilted or frozen spinach is thoroughly mixed throughout peas.
5. Season to taste with salt and pepper, Sprinkle with fresh chopped parsley before serving.

Good Mornings

There is no question about it: breakfast is the most important meal of the day. We have heard this said time and again. Breakfast not only provides fuel to begin the day but it also kick starts our metabolism. By eating breakfast,we tell our bodies to start burning calories. Many scientists believe that this mechanism helps maintain a healthy weight. Yet, so many people do not have the time to eat on mornings. Others simply don't eat because they are incorrectly convinced that, by skipping meals, they will consume less calories. A complete myth. Researchers have found that breakfast skippers do in fact consume more calories throughout the day than those of us who eat breakfast.
There are some mornings when I am also crunched for time. So to get around this, I make these hearty muffins. Make them ahead of time, make two or three batches for the week, have one as desert. These muffins are packed with energy, fiber and antioxidants. A good way to begin the day.



Breakfast Muffins
Makes 1 dozen

1 cup bran cereal
1 1/2 cups plus 2 tbsp cake flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
2 egg whites
12 oz plain fat free yogurt
1/4 cup vegetable oil
1/3 cup packed brown sugar
2 tbsp honey
1 tsp pure vanilla extract
3/4 cup fresh or frozen blueberries
1/2 cup walnuts, chopped
2 tbsp unsalted butter at room temperature
1/4 cup apple sauce or 2 tbsp sugar
1/2 cup whole oats

1. Set oven to 400 degrees F. Grease 2 muffins tins set aside.
2. Grind cereal in food processor until a fine, flour-like texture.
3. Sift together cake flour, baking powder, baking soda and salt. Mix in ground cereal.
4. Blend together egg whites, yogurt, oil, sugar, honey, and vanilla extract.
5. Fold wet ingredients into dry ingredients with about 10 to 12 strokes. The batter might not appear to be fully incorporated; that's ok. You do not want to over-mix any muffin batter otherwise the muffins will turn out too chewy.
6. Sprinkle reserved 2 tbsp cake flour over blueberries and walnuts, mix to coat, then fold into batter folding gently two or three times.
7. Divide batter equally between two muffins tins.
7. In a separate bowl, mix together butter, apple sauce and oats.
8. Crumble oat mixture over muffin batter.
9. Bake for 20 to 25 minutes. Cool on wire rack before serving.

Note: If blueberries are unavailable, use raisins or dried cranberries instead.