Common Cuisine |

I don’t know about you, but sometimes I need to grab breakfast on the run. And the easy solution too often ends up being a pop-tart or coffee-shop pastry, which only serves to set me up for blood sugar crash an hour later. These muffins are a great alternative, and include a little spice to wake you up as well as a dose of protein to feed your brain.

• 3 cups all-purpose flour
• 1 Tbsp baking powder
• ½ tsp baking soda
• ½ tsp pepper
• ¼ tsp salt
• 1/8 tsp cayenne pepper
• 2 eggs
• 1 1/3 c buttermilk
• 2 Tbsp vegetable oil
• 3 Tbsp melted buttermilk
• 1 bunch thinly sliced green onions
• 1 cup diced ham or smoked sausage (6 ounces)
• 1 cup shredded sharp cheddar cheese
• ½ cup finely diced red pepper

Preheat oven to 400. Coat 12 cup muffin pan with cooking spray, or line with muffin cups and spray those.

In a large bowl, stir together flour, baking powder, baking soda, pepper, salt and cayenne.

In a medium bowl, whisk together eggs, buttermilk, oil and butter. Stir in green onions.

Add wet ingredients to dry and mix with a rubber spatula just until moistened. Scoop batter into the prepared pan, filling muffin cups very full.

Bake until tops of muffins are browned, about 20 to 25 minutes. Let cool in pan for 15 minutes, then loosen edges with a knife and transfer to a cooling rack. Serve warm.

To store, wrap muffins individually in plastic wrap and refrigerate up to 3 days or freeze for up to a month. To reheat, remove plastic wrap, cover the muffin with a paper towel and microwave for 30 to 60 seconds.

Makes 12 muffins.

• 1 can chickpeas (also called garbanzo beans)
• 1/3 cup tahini (sesame seed paste)
• 3 cloves roasted garlic
• Juice of 2 limes
• 1/4 cup water
• 2 Tbsp olive oil
• 1/4 tsp salt

Pop all ingredients in a food processor. Pulse until smooth, scraping sides occasionally. Serve with pita chips and fresh cut-up veggies. Makes about 2 cups dip.

Diana Dyer is a Registered Dietitian and cancer survivor. She pursues a cancer-fighting diet that is chock-full of veggies and other healthy foods, including flaxseed. This is one of her recipes.

• 1 box chocolate cake mix
• 1 can (15 oz) pureed pumpkin
• 1 cup freshly ground flaxseed

Preheat oven to 350. Coat 3 mini-muffin pans with cooking spray.

In a large bowl, combine cake mix and pumpkin into a smooth, slightly stiff batter. Drop 2 Tbsp bater into each muffin cup and sprinkle generously with flaxseed. Bake 10 to 15 minutes, until toothpick inserted in center of muffin comes out clean.

Makes 36 mini-muffins

Have you heard the word about flaxseed? This tiny seed has been making big waves in nutritional and medical circles, due to its ability to speed up the ol’ GI system, as well as potentially help prevent some common cancers and health conditions.

Nutrition and Health
Flax contains relatively high amounts of fiber, which does more than just help our bodies digest and eliminate food more effectively, leading to both a better sense of well-being and a reduced risk of colon cancer. Fiber is also shown to lower cholesterol and fight heart disease.

Flaxseed contains measurable doses of omega-3 fatty acid, which nutritionists have identified as a key to reducing not only heart disease but arthritis, migraines and even osteoporosis. A recent study at the Mayo Clinic also demonstrated that regular flax consumption (about 40 grams per day) can reduce mild symptoms of menopause, such as hot flashes, fatigue, and mood swings.

It is entirely possible that flax can contribute to cancer prevention and even cure. Flaxseed seems to have some estrogen-like qualities that have been shown to slow growth of breast-cancer cells in mice, by more than 30%.

Another study using human subjects found that men with prostate cancer who consumed flaxseed a day for a month before surgery had a lesser rate of tumor growth. Apparently flax slows the rate at which cancer cells divide.

Storage and Preparation
Have I sold you on this wonder seed yet? Maybe by now you are wondering how to get your hands on some. I find mine at the grocery, in the baking aisle next to all the specialty flours. They may also be found in the health food section of the store, or at the specialty health food store.

Flaxseed is available both ground and whole. The human body cannot digest whole flaxseed, so to get the health benefits be sure to add ground to your diet. Ground flaxseed can be stored tightly closed in the refrigerator or freezer for up to a month. But the oils in flaxseed lose potency and get a funny flavor quickly, so I recommend buying whole seeds and grinding them yourself if possible. I have a dedicated coffee grinder just for nuts, seeds and spices, but you can also use your regular coffee bean grinder after spinning a small handful of rice in it to remove the coffee flavor. Another alternative is to grind the seeds by hand with a stone mortar and pestle.

Ground flaxseed can be added to yogurt, hot and cold cereal, cookie dough, muffins and more. A recommended therapeutic dose seems to be anywhere from 25 to 40 grams (about an ounce) per day; however, my husband and I can feel the nutritional effects of as little as 10 grams once a day. One word of advice when consuming foods with a high fiber content: be sure to drink plenty of water with them, to prevent any discomfort from constipation or bloating.

For a fun way to get started adding flax to your diet, check out my Chocolate Flax Muffins recipe.

This is one of those fun recipes that could serve as a breakfast or dessert. It’s also a great dish for kids to help with. Have them roll the apples in the dough for you, and they will feel as if they created the dish themselves.

• 2 medium Granny Smith apples
• 1 package (6 large or jumbo) refrigerated crescent roll dough
• 1/8 tsp ground cinnamon
• 4 Tbsp butter
• ½ cup sugar
• ½ cup orange juice
• 1 tsp vanilla extract
• ½ cup very finely chopped pecans

Preheat oven to 350. Grease 8” square baking dish. Peel and core apples. Cut each apple in 6 pieces.

Unroll crescent roll dough. Separate triangles, then cut each in half from the point to the wide end. Starting at wide end, wrap each apple section in a dough triangle and place in pan. Sprinkle with cinnamon.

Combine butter, sugar and orange juice in a medium saucepan. Bring to a boil. Remove from heat and stir in vanilla. Pour over dumplings. Sprinkle pecans over top.

Bake 30 minutes until golden and bubbly. Serve warm, spooning some of the syrup from the baking dish over dumplings. Serve with ice cream, if desired.

Serves 12.

Sometimes you’re just in too much of a hurry to dig your measuring cups out from the bottom of the pile of dirty dishes in your sink, and wash and dry them before measuring. Here are a couple of quick and easy estimates that can help.

Dry ingredients:

• 1 Tablespoon is the size of a chestnut
• 2 Tablespoons are the size of a pingpong ball
• 4 Tablespoons (¼ cup) are about the size of an egg
• 8 Tablespoons (½ cup) are the size of a tennis ball
• 12 Tablespoons (¾ cup) are the size of a baseball

Liquids:

• 1 Tablespoon is the size of an ice cube
• 1 Lemon makes 1 ½ tsp zest and 1 to 3 Tablespoons juice

Other:

• 1 tsp grated zest (orange, lemon, etc) is the size of a quarter
• 1 medium tomato makes about ½ cup chopped
• 1 handful of greens or hergs is about 1 cup
• 2 medium garlic cloves make 1 tsp mince

This is a good afternoon snack to get the kids used to consuming less sugar, without trading flavor. Place it on a plate with some carrot sticks in the late afternoon, and it just might disappear!

3/4 cup plain yogurt
2 Tbsp chopped fresh mint
1 Tbsp lemon juice
1/2 tsp coarse salt
1 cup grape or cherry tomatoes, halved
2 small cucumbers, peeled and cut into bite-size pieces
4 to 6 pieces of butter lettuce, for serving

Combine yogurt, mint, lemon juice and salt. Mix well. Add tomatoes and cucumbers. Toss. Chill 30 minutes for best flavor.

Spoon mixture into lettuce cups. Serves 4 to 6.