Bran & Apple Muffins

These bran muffins are nutritious and delicious.  You can mix them together in about 10 minutes while the oven is heating up. 

Make approximately 18 muffins

2 cups whole wheat flour
1 1/2 cups wheat bran
3/4 teaspoons salt
1 1/4 teaspoons baking soda
2 tablespoons raw sugar
2 cups plain yogurt
1 egg, lightly beaten
1/2 cup honey
2 tablespoons melted butter
1 medium apple, peeled, cored and shredded

Preheat oven to 425° F (220° C).

In a medium bowl, combine the flour, wheat bran, salt, baking soda and sugar.

In a larger bowl, combine the yogurt, egg, honey and butter.  Add the dry ingredients and fold in until everything comes together.  Be careful not to overmix.  Gently fold in the shredded apple.

Fill each cup of a greased muffin tin 3/4 full with batter.  Bake 10-15 minutes, until muffins are golden on top and cooked through. 

Tip:  If using paper muffin liners, the muffins will really stick to the paper.  I use silicon muffin cups or grease the muffin pan prior to use.

Asian Noodles

This is a great main course or salad dish.  You can make the sauce a week ahead and add it to the pasta just before serving.  I also mix in grilled chicken when using it as a main dish. 

Serves 6 to 8

3 garlic cloves, chopped
1/4 cup ginger, peeled and chopped
1/2 cup vegetable oil
1/2 cup smooth peanut butter
1/2 cup soy sauce
1/4 cup honey
1-2 tablespoons sweet chili sauce
2 tablespoons sesame oil
1/2 teaspoon freshly ground black pepper
1/8 teaspoon ground cayenne pepper
1 pound spaghetti
1/2 red bell pepper, chopped
1/2 yellow bell pepper, chopped
2 scallions, sliced diagonally
1/2 pound grilled chicken, chopped into bite-size pieces (optional)

Place the garlic and ginger in a food processor fitted with a steel blade.  Add the vegetable oil, peanut butter, soy sauce, honey, chili sauce, sesame oil and ground peppers.  Purée the sauce.

Add a splash of oil to a large pot of boiling salt water and cook the spaghetti al dente.  Drain the pasta in a colander, place it in a large bowl, and while still warm, toss with three-quarters of the sauce.  Add the red and yellow bell peppers and scallions, toss well.  Serve warm or at room temperature.  The remaining sauce may be added to moisten the pasta, as needed.

Honey Oat Bread

This is a sweet, moist and pleasant tasting bread. It only requires 15 minutes to mix together and then goes straight in the oven.  We love it with homemade soups or flavored butters or jams!

2 tablespoons plus 1 cup old-fashioned rolled oats, divided
1 1/3 cups whole-wheat flour
1 cup white flour
2 1/4 teaspoons baking powder
1/4 teaspoon baking soda
1 1/4 teaspoon salt
8 ounces nonfat or low-fat plain yogurt
1 large egg
1/4 cup canola oil
1/2 cup honey
1/2 cup nonfat or low-fat milk

Position rack in middle of oven; preheat to 375° F (180° C).  Coat a 9-by-5 inch loaf pan with oil.  Sprinkle 1 tablespoon oats in the pan.  Tip pan back and forth to coat the sides and bottom with oats.

Thoroughly stir together whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl.  Using a fork and in a separate bowl, beat 1 cup oats, yogurt, egg, oil and honey until well blended. Stir in milk.  Gently stir the yogurt mixture into the flour mixture just until thoroughly incorporated but do not overmix (excess mixing will cause the bread to be tough).  Immediately scrape the batter into the pan, spreading evenly to the edges. Sprinkle the remaining 1 tablespoon oats over the top. 

Bake the loaf until well browned on top and a toothpick inserted in the center comes out clean, 40 to 50 minutes. (It´s normal for the top to crack.)  Let stand in the pan on a wire rake for 15 minutes.  Turn out  on to the rack and let cool for about 45 minutes before cutting. 

Indian Rice

This is a very tasty side dish that goes with most Indian meals.  It´s delicate in flavor and not overpowering.

Serves 4-6

8 oz (250g) basmati rice
2 tablespoons oil
3 cloves
1 bay leaf
4 green cardamom pods
1 inch (2 1/2 cm) piece cinnamon bark
2 garlic cloved, peeled and crushed
1/4 teaspoon ground turmeric
1 teaspoon salt
2 3/4 cups water
chopped fresh chives (optional)

Put the rice in a bowl and wash in several changes of water.  Drain and leave in a strainer set over a bowl.

Put the oil in a heavy based saucepan and set over medium-high heat.  When the oil is hot and beginning to bubble, put in the cloves, bay leaf, cardamom pods and cinnamon.  Stir once or twice and put in the garlic.

As soon as te garlic turns medium brown put in the rice, turmeric and salt.  Stir gently for a minute.  Add the water and bring to a boil.  Cover tightly, turn the heat down to very, very low and cook for 20 minutes.  Stir with a fork to separate the grains and serve garnished with chives, if desired.

Tabbouleh with Chicken

This recipe can be made with the chicken as a main course or without it for a salad or starter.  The flavors will improve as it sits.  Remember, fresh lemon juice is a must to get the best results.

Serves 6 to 8

1 1/2 cups boiling water
1 cup bulgur wheat
1/4 cup freshly squeezed lemon juice (2 lemons)
Olive oil
Salt
Chicken breast, skinless and boneless (8 oz. or 250 grams)
Freshly ground black pepper
1/4 cup chopped fresh chives
3/4 cup chopped fresh mint
1/2 cup chopped fresh flat-leaf parsley
1 cucumber, unpeeled, halved lengthwise, seeded and medium-diced
1 1/2 cups halved cherry tomatoes

Preheat the oven to 350° F (180° C).

In a heat-proof bowl, pour the boiling water over the bulgur wheat.  Add the lemon juice, 1/4 cup olive oil, and 1 1/2 teaspoons of salt.  Cover the bowl with plastic wrap and allow the bulgur to stand at room temperature for about an hour.

Place the chicken breast on a baking sheet and rub it with olive oil.  Sprinkle generously with salt and pepper. Roast for approximately 20-25 minutes, until just cooked.  Set aside until cool enough to handle.

Cut the chicken into medium dice and add to the bulgur wheat.  Add the chives, mint, cucumber, tomatoes and 1 teaspoon pepper.  Taste and add additional seasoning as desired.  Serve immediately or cover and refrigerate.

Note: Tabbouleh is a traditional Middle Eastern dish generally served with pita wedges.