These muffins have been loved by my kids for years.  This recipe came from my dear friend Robin, with a few minor changes over the years.  I made them this morning and they were exceptionally good (they were all eaten) so I thought I'd share them with you.  They are low fat, lightly sweetened, and full of fiber and vitamin A.

Blend with mixer:
3 egg whites
2 Tbls. coconut oil
3/4 c. buttermilk, or alternative milk
1- 1/4 c. pumpkin
1/2 c. corn meal
1/2 c. ground flax seed
1 c. whole wheat flour (if you are gluten free use oat flour or the GF flour of your choice)
1/4 c. honey  (we are used to slight sweetness, you may increase honey to 1/3 cup if you like)
1/2 tsp. salt (optional)
1 - 1/2 tsp. baking powder
1/2 tsp. soda
1 tsp. cinnamon
1 tsp. vanilla
When ingredients are mixed together stir in 3/4 to 1 cup of cranberries, raisins or craisins
The batter should be thick enough to spoon into the tins.  You can top with chopped pecans if you like.

Spoon into muffin tins and bake at  375 degrees for 25-30 minutes.  Check with a toothpick, when it comes out clean they are done.
YUM!   Enjoy

_Well I have another fabulous flavor buster for you all!  Even the carnivores LOVED it.  (No meat)  It is packed with flavor.  This recipe comes Peggy Schwartz posted in a recent newsletter from Dr. Mitra Ray, Biochemist (www.drmitraray.com).  ENJOY!  And thank you Peggy and Mitra for sharing!









Ingredients

• 2 cups onion chopped
• 2-3 cloves garlic chopped
• 1 carrot chopped
• 4 mushrooms (or more)
• 1 beet chopped
• 1-2 stalks celery chopped
• 4 red peppers roasted on grill and peeled/seeded (not in food processor)
• 2 red jalapeños roasted on grill and peeled/seeded, or use the peppers raw and chop them in food processor
• 1 1/2 cup red lentils rinsed
• 1 quart vegetable stock (or mushroom).  I made my own, which has more flavor.
• 1 8 oz can tomato sauce
• Salt and pepper (or whole black peppercorns) to taste
• 1/2 to 1 tsp paprika
• 1 bay leaf
• water as needed

Directions

Heat 1-2 Tbs. vegetable oil in soup pot (Note from Mitra: I use a few tablespoons of water to sauté onions and other veggies)
Add onions and cook until transparent
Add other vegetables except cooked peppers, continue to cook and stir
Add lentils
Add liquids and seasonings and roasted peppers
Cook until lentils are very soft, adding water to prevent sticking
Put soup through sieve, or blender to make smooth (note from Mitra: I like to use a stick blender to puree soups!)
Adjust seasonings by adding chili powder, salt, etc., more stock, (for creamed soup add plant milk, like rice, hemp, almond, etc.).
Return to pot, chill if prepared ahead and reheat when ready to eat, or serve cold.
Garnish with diced avocado, cilantro, etc.

Unbelievable fresh produce!  This is an exciting solution for those of you who want organic, fresh produce right outside your door.   No need to find the farmers market.

_This is a very flavorful meld of Mediterranean flavors very high in fiber and just the right color

Ingredients

• 12 ounces Kamut or Brown Rice spirals
• Salt and ground black pepper
• 3 1/2 cups (one head) small broccoli florets
• 1/4 cup flax oil
• 1/4 cup balsamic vinegar
• 2 tablespoons lemon juice
• 1 tablespoon Dijon mustard
• 2 tablespoon honey
• 1 clove garlic, minced
• 2 pints cherry tomatoes, halved
• 1/2 cup pitted kalamata olives, chopped
• 1/2 cup torn fresh basil leaves
• 1/4 cup fresh parsley
• 1 small head radicchio, cored and shredded (about 3 cups)

Directions 1.      Bring 4 quarts water to a boil in a large pot, add pasta and salt, and cook until pasta is al dente, 9 to 10 minutes. Add broccoli and continue to cook until the pasta is tender, 1 minute longer. Drain and set aside.

2.      Meanwhile, whisk oil, vinegar, lemon juice, mustard, honey, and garlic in a large bowl; add 1/2 teaspoon salt and 1/4 teaspoon pepper.

3.      Add drained pasta and broccoli and stir to coat with dressing. Let cool. Mix in tomatoes, olives, basil, parsley, and radicchio; stir to combine. Season with salt to taste.

_
I love to eat pomegranates in the fall.  It reminds me of my childhood.  Every fall we would each get a pomegranate and sit outside on the lawn picking out the seeds and making a huge mess.  This salad is a leafy salad with pomegranates and feta cheese. It’s surprisingly good, and very festive with the red and green. 

Ingredients

• 1 Bag of tender spring greens OR a selection of your own salad leaves, including Radicchio and Lambs’ Lettuce.  I love to mix in butter lettuce, and baby spinach, it's my favorite.
  
• A handful of chopped feta (or goat which is milder)
  
• Seeds of 1 Pomegranate
  
• Black pepper, to taste  
  

1. Start out by preparing your salad; equal portions of any leafy types will work well together, but try and include some bitter varieties in there.
2. Next add a handful of chopped feta, the seeds from 1 pomegranate, and about 1/2 the juice.
3. Toss lightly then finish with a twist of black pepper.

Preparation time: 10 minute(s)

Health Benefits of Pomegranates  (Super Heart Healthy Food)

• Being rich in antioxidants, pomegranate can keep LDL (bad cholesterol) from oxidizing and thus, prevents atherosclerosis.
• Pomegranate has been found to help keep blood platelets from clumping together and forming unnecessary clots.
• Regular consumption of pomegranate juice is said to be beneficial for those suffering from heart diseases.
• Researches have indicated that pomegranate compounds might prevent prostate cancer and even slowdown its growth.
• Pomegranate juice has also been associated with reducing the risk of breast cancer.
• Pomegranate is said to be good for reducing plaque in the arteries and raising levels of HDL (good cholesterol).
• It has been seen that pomegranate juice helps prevent heart attacks and even stroke.
• Consumption of pomegranate might prevent and even slow down Alzheimer's disease.
• Pomegranate juice is associated with lowering of blood pressure as well as better oral health.

 

Very Green Lentil Soup
Originally from "Eating Well Magazine" October 2011
By Anna Thomas (famous vegetarian chef and author) "Love Soups"

Modified  with some extra greens and spices by Cheryl

Everyone in my family loved this soup!  Even my 17 year old son who is not too crazy about some of the green concoctions I come up with.  This is packed full of nutrition to build your immune system for the winter ahead.

Ingredients  

• 2 tablespoons extra-virgin olive oil 
• 2 large yellow onions, chopped
• 1 large leek
• 3 cloves garlic 
• 1 1/4 teaspoons salt 
• 1 cup French green (Le Puy) or brown lentils
• 4 cups of water for cooking the lentils 
• 8 large green chard leaves (stem removed for later)  
• 1 cup fresh chopped parsley 
• 3 medium Yukon Gold potato, scrubbed
• 8 cups gently packed spinach (about 10 ounces), any tough stems trimmed
• 1 bunch of lacinato (palm) Kale (the darkest, bluest kale)  remove stems 
• 5 cups vegetable broth, store-bought or homemade (I use Pacific Foods Organic Vegetable Broth)  use more if you need more liquid 
• 2 cups chopped broccoli
• 2 cups chopped cauliflower  
• 1 tsp cumin ground 
• 1/2 teaspoon ground coriander
• 1 cup chopped fresh cilantro
• 2 tablespoons chopped fresh mint
• 1/2 jalapeño pepper, minced
• a pinch of red pepper flakes  
• dash of cayenne pepper
• the Juice of 1/2 a fresh lemon (not bottled)!
• 1 cup cooked brown rice 
• Crumbled feta cheese for garnish

          You may be tempted to omit all the peppers but DON'T!   Preparation

1. Heat 2 tablespoons oil in a large skillet over high heat. Add onions and leek, and 1/4 teaspoon salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce the heat to low, add 2 tablespoons water and cover. Cook, stirring frequently until the pan cools down, and then occasionally, always covering the pan again, until the onions are greatly reduced and have a deep caramel color, 25 to 35 minutes.   
2. Meanwhile, rinse lentils and pick out any small stones; combine the lentils with the remaining 4 cups water in a soup pot or Dutch oven. Bring to a boil. Reduce heat to maintain a simmer, cover and cook for 20 minutes. Trim the white ribs out of the chard and kale; discard the ribs from the kale.  Chop the greens and slice the chard ribs (keep in separate piles). Cut potatoes into 1/2 -inch dice. Chop spinach; set aside.
3. When the lentils have cooked for 20 minutes, stir in the chard ribs, potato, scallions, broth and the remaining 1 teaspoon salt; return to a gentle simmer. Cover and cook for 15 minutes.
4. Stir in the chard leaves, broccoli, cauliflower, kale, cumin and coriander. When the onions are caramelized, stir a little of the simmering liquid into them; add them to the soup. Return to a simmer, cover and cook 5 minutes more. Stir in the reserved spinach, cilantro, mint, jalapeño and pepper; return to a simmer, cover and cook until the spinach is tender but still bright green, about 5 minutes more. Stir in 1 tablespoon lemon juice. Taste and add more lemon juice and/or pepper, if desired. Garnish each bowl of soup with a drizzle of olive oil and crumbled feta cheese.

Enjoy