super-hero soup (super quick)

6 medium carrots, peeled and cut into small uniform pieces
boil til done, drain and set aside

while those are boiling,
cut up a vidalia onion, small dice
saute on medium heat til done

to the onion, add:
two handfuls of baby spinach, torn in half
cook til wilted and bright green
set aside with carrots

in a soup pot, add:
2 large cans of maple baked beans (vegetarian, if desired)
1 can of water, using baked beans can (0nce empty)
the carrots, spinach and onion
2 soup spoons of brown sugar
1 Tbs or so of molasses
good sprinkling of ground mustard powder
good sprinkling of pepper

non-vegetarian option:
add a package of apple chicken sausage with maple , sliced (pre-cooked) that has been browned in a frying pan.

heat through and serve with toasted, crusty whole-wheat bread.

mango ginger smoothie

put the following into a blender:

1 frozen banana, in chunks
frozen mango chunks, about half a package (i find them in the natural foods freezer at hannaford)
several ice cubes, put in a ziploc bag and broken into small chunks
fresh ginger, about a thumb-sized piece, grated with a microplane grater
carrot juice--enough to fill blender half-full
soymilk--enough to fill blender rest of the way without creating a mess!
a dollop of agave nectar to sweeten it

blenderize til smooth. drink right away. this makes about 3 servings.

pad thai (vegan or with shrimp/egg option)

cook 14 oz rice noodles according to package directions. drain immediately and cover to retain moisture.
note: i use tinkyayda brand, whole grain fettucini style (with rice bran), pad thai brown rice pasta from the health food section of hannaford (gluten free section where pastas are)

if using tofu for the vegan version:
heat up canola or sesame oil in a pan in which to saute:
16 oz cubed extra-firm tofu til golden brown
sprinkle on salt and pepper to taste while it's cooking
(note: pressing the tofu in layers of paper towel w/ heavy pan over it before cooking will improve the texture. dusting the cubes w/ flour or cornstarch does as well.)

in a bowl, mix together:
1/4 cup peanut butter
1/4 cup granulated sugar
1/3 cup tamari sauce
1/3 cup lime juice
1/2 tsp red pepper flakes
set aside

in a large, heated and oiled skillet, saute:
3 cloves minced garlic
2 cups chopped broccoli or snow peas
after a few minutes, add:
1 bunch scallions, chopped (including green parts)
(if you want to add a couple beaten eggs, now is the time to do so. cook til egg is done)

to the large skillet w/ the veggies, add the:
cooked noodles
tofu (if not using egg and/or shrimp)
peanut butter sauce mixture
1 cup rinsed mung bean sprouts
(optional: add thawed, cooked shrimp cut into bite-sized pieces)
combine well and cook just til heated through

garnish w/ fresh lime wedges and fresh cilantro, if desired
serve immediately

super hero sparkling drink (speedy fast!)

mix:

1/2 a tall glass of key lime sparkling water with
1/2 a tall glass of carrot juice

add ice and serve.
good source of vitamin A.
our favorite soda substitute. try orange or pineapple juices, too!

spicy gingerbread w/ fresh ginger

preheat oven to 350 degrees

saute lightly, about 3-4 minutes:
5 Tbs butter
3 Tbs freshly-grated ginger root (use a microplane grater for best results)
remove from heat

beat together vigorously for 5 minutes:
1/2 cup honey
1/2 cup unsulphured molasses
beat in the above ginger and butter mixture

in a small bowl, beat together:
1/2 cup firm yogurt
1 large egg
combine w/ the above and set aside

sift together in a large mixing bowl:
2 cups whole wheat pastry flour
1 1/2 tsp baking soda
1/4 tsp salt
1 tsp dry mustard
1/2 tsp cinnamon
1/2 tsp ground cloves or allspice
1/4 tsp nutmeg

make a well in the center of the dry mixture
add the wet mixture. mix thoroughly but minimally
spread batter into a nicely buttered 8" square pan
bake 30-35 minutes at 350 degrees. it's done when a toothpick comes out clean.

bean dip

drain:
4 cups heated (hot), cooked beans (pinto, red or kidney)

place in a food processor with the following:
1/2 cup minced onion (1 medium)
4 oz green chiles
1-4 Tbs cider vinegar (use more if omitting chiles)
1/2 tsp salt
1/4 tsp pepper
dash of tabasco sauce
1 tsp each: cumin, oregano, garlic powder, chili powder
2 cups grated cheese (cheddar, colby, mexican blend, or monterey jack)

process til cheese is melted and mixture is smooth
serve w/ tortilla chips

strawberry shortcake (healthier version)

sweet biscuits:

preheat oven to 400 degrees

in a large bowl, combine:
1 1/2 cup all purpose flour
1 cups whole wheat pastry flour
2 tsp baking powder
1/4 cup organic sugar

stir in:
3/4 cup earth balance margarine
1 cup soymilk
til just mixed

roll out on flour surface and cut into biscuits
place on lightly greased cookie sheet
bake 12-18 minutes. makes about 8.

berries

cut fresh strawberries into small pieces and sprinkle sugar over them (to taste). let sit.

homemade whipped cream

in a large deep bowl, combine:
1 pint carton whipping cream
scant 1/4 cup sugar
1-2 tsp real vanilla
beat w/ electric mixer til the cream is whipped.

put a biscuit (or two) in a bowl. cover with berries. top with whipped cream. enjoy!

fresh mint iced tea

take a bunch of fresh mint
tear just the leaves into thirds and put in a covered pot
add 2 cups of water and bring to a boil
let steep for awhile
strain in a coffee filter
once cool, add to a big glass gallon jar (we use a glass milk jug)
add 6 more cups of water or so
refrigerate til cold

roasted veggie/scrambled eggs wraps...baked

preheat oven to 400 degrees

cut the following into bite-sized pieces and put in a roasting pan:

a medium butternut squash
2 large yellow potatoes
large onion

toss with olive oil
roast for an hour, tossing every 20 minutes til carmelized and golden brown

meanwhile, steam a bag of fresh baby spinach and pat the steamed spinach as dry as you can

in a greased large skillet, make scrambled eggs using 8 farm-fresh eggs and a bit of milk.
(for a second option: use 2 cans of drained, rinsed black beans instead of scrambled eggs)

fill 8 whole-wheat wraps with roasted veggies, spinach and eggs

put in a greased 9 x 13 pan.

cover with grated mexican cheese and bake for 20 minutes til cheese is melted.

banana fritters

2 mashed ripe bananas
1 cup whole wheat pastry flour
pinch each of cinnamon and nutmeg
1 cup soymilk

mix above. cook on a griddle greased with 2 Tbs non-hydrogenated margarine (like earth balance) or 2 Tbs canola oil, medium heat. use 1/4 cup batter per fritter.

serve w/ real maple syrup or just eat plain.

super hero snacks

toast an arnolds brand 100% whole wheat sandwich thin (100 calories, 20% daily fiber)
spread each half with nutella (ignore the calories)
top each half with banana slices (also good for you)
enjoy the melty chocolate goodness with relatively low guilt!

homemade gingerale (quicker version)

combine 1/2 cup of freshly grated ginger, 1 cup of sugar and 4 cups of water in a saucepan.

bring to a boil, then reduce and simmer for 9 minutes.

cool and strain.

to serve, add about a 1/3 cup of the chilled ginger syrup to a chilled glass. top with seltzer water and garnish with lime.

refrigerate leftover syrup for later (the flavor intensifies)

basic sauteed kale

heat:
1 Tbs canola oil
in a dutch oven over medium heat

add:
1-1 1/2 lbs kale, ribs removed, coarsely chopped
tossing w/ two large spoons til bright green (about 1 minute)

add:
1/2 cup water
reduce heat to medium low. cover and cook, stirring occasionally til kale is tender (12-15 min)

push kale to one side
add:
1 tsp olive oil
1/4 tsp crushed red pepper
2 cloves minced garlic
cook til fragrant, 30 seconds-1 minute

remove from heat
stir in:
2-3 tsp red wine vinegar
1/4 tsp salt

curried fish

heat:
3 Tbs canola oil
over medium heat

add:
2 Tbs curry powder
and cook for 1 minute

add:
1 medium onion, finely chopped
1 green pepper, diced
2 cloves minced garlic
few drops hot oil
1/4 tsp dried thyme
cook, stirring til fragrant, about 2 minutes

add:
1 14-oz can of light coconut milk
bring to a simmer

stir in:
2 lbs mahi-mahi
3 scallions, thinly sliced
cook until the fish is just cooked through, about 5-7 minutes

stir in:
1 tsp salt

serve immediately

cherry sauce for waffles

combine:
2 cups fresh or frozen (not thawed) pitted cherries (10 oz package)
1/4 cup water
1/4 cup honey
2 tsp cornstarch
1 tsp lemon juice
1 tsp vanilla
in a small saucepan

bring to a boil over medium heat
cook, stirring occasionally til mixture thickens (about a minute)

honey and neufchatel cheese-filled fig muffins

preheat oven to 425 degrees
line 12 muffin cups with paper liners or coat with cooking spray

thoroughly combine:
3/4 cup neufchatel cream cheese
2 Tbs honey
1 tsp fresh lemon zest
1/4 tsp vanilla
in a small bowl. set aside.

whisk:
2 cups whole wheat pastry flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
in a large bowl

lightly beat:
2 large eggs
1 large egg white
in a medium bowl.

add:
3/4 cup packed brown sugar
1 tsp vanilla
whisk until sugar dissolves, about a minute

gradually whisk in:
1 cup buttermilk
1/3 cup olive oil
until smooth

add wet ingredients to dry. stir until just combined
fold in:
1 1/4 cups chopped dried figs (chopped dates would also work great)

spoon half the mixture into prepared muffin cups
add 1 generous tsp of reserved cheese filling to the center of each muffin
cover w/ remaining batter. filling should not be visible
sprinkle the muffins with 3 Tbs turbinado sugar

bake 13-15 minutes until edges start to brown and tops spring back when lightly pressed
cool in pan 5 minutes before turning out onto a wire rack to cool

ps: leftover cream cheese mixture tastes great spread on graham crackers! like cheesecake!

dragon's head tofu

saute:
4 medium fresh shiitake mushrooms, stems removed, caps julienned
with:
2 Tbs toasted sesame oil
2 cloves crushed garlic
1 Tbs mirin or white wine
1/2 tsp sea salt
for 5-7 minutes or until tender and fragrant
remove from heat

stir in:
1 16 oz. package of firm tofu, pressed and crumbled
let cool

fill large pot with
1 Tbs canola oil

mix the following into the tofu mixture:
2 large eggs, lightly beaten
1/2 cup finely grated carrot
1/4 cup cooked peas
2 Tbs thinly sliced green onions

gently form mixture into golf-ball sized spheres
drop into heated oil
cook 4-5 minutes or until brown
place on cooling rack to drain
serve warm or at room temperature

sweet cornmeal crepes w/ fresh blueberries

whisk together:
1 cup all purpose flour
1 cup cornmeal
1/2 cup sugar
2 Tbs lemon zest
1/2 tsp salt

whisk in:
3 large eggs, lightly beaten
2 cups lowfat milk
1 tsp vanilla

cover and chill 30 minutes, or overnight

place:
3 cups fresh blueberries
in bowl

bring:
8 oz blueberry jam
1 cup water
to a boil
simmer 1 minute. cool 5 minutes. fold jam into the berries.

preheat oven to 200 degrees if serving right away
whisk:
1/4 cup water
into batter to thin
lightly great 9" nonstick skillet with canola oil. heat skillet over medium high heat

pour 1/4 cup batter into hot skillet, lifting and turn pan to swirl batter to coat bottom of pan
cook 1-2 minutes til edges begin to brown and center is dry
flip and cook 30 seconds-1 minute more
transfer crepe to a plate and place in warm oven
continue making crepes with remaining batter

to serve:
place crepe on a plate and fill w/ 2 Tbs filling
fold sides of crepe over filling
repeat w/ a second crepe
drizzle 2 Tbs filling over both crepes

soba noodle salad w/ ginger peanut dressing

cook:
6 oz soba noodles
in boiling salted water, according to package directions
drain and rinse under cold running water

puree:
1/2 cup peanut butter
1/4 cup brown rice vinegar
1 Tbs agave nectar or maple syrup
1 Tbs fresh minced ginger
2 tsp low sodium soy sauce
1 clove garlic, peeled
1 Tbs lime juice
1 tsp lime zest
1/4 cup cilantro
until smooth and creamy, adding 2-3 Tbs warm water if necessary to thin

toss together noodles and peanut butter mixture as well as:
1 cucumber, peeled, seeded and sliced
1 small red pepper, sliced
1 large carrot, grated

garnish with:
2 Tbs chopped peanuts

tofu rancheros

heat:
2 tsp canola oil
in a skillet over medium heat.

add:
1 medium onion, minced
1 Tbs chili powder
2 tsp cumin
2 tsp oregano
saute 5 minutes

stir in:
1 15 oz can tomato sauce
1 cup diced extra firm tofu (14 oz)
2 Tbs lime juice
simmer 1o minutes

heat up:
15 oz can of refried beans with green chiles (amy's organics)
spread over:
6 6" corn tortillas

top with tofu mixture
garnish with:
2 diced tomatoes
1 diced avocado
1/4 chopped cilantro

aloo palak (spinach and potatoes)

preheat oven to 425 degrees

stir together:
2 10-oz packages of frozen spinach, thawed and drained
3/4 cup of the liquid from the drained spinach
2 medium potatoes cut into 1/2" cubes
2 Tbs garlic powder
2 Tbs curry powder
1 tsp ground cumin
1 tsp salt

place in a 9-inch square baking dish
cover with foil. bake 45 minutes.

remove from oven.
stir in:
3/4 cup light coconut milk
transfer to a serving bowl

still more quotes i love

so much has been given to me; i have no time to ponder over that which has been denied. --helen keller

courage is going from failure to failure without losing enthusiasm. --winston churchill

extinguish my sight, i'll go on seeing you.
plug up my ears, i'll go on hearing you,
and without feet, i can make my way toward you.
without a mouth, i can still swear your name.
break off my arms and i will hold you with my heart
as if with a hand.
stop my heart, and my brain will start to beat.
and should you consume my brain with fire,
i'll still can carry you in every drop of my blood.
--rainer maria rilke

the secret of zen is just two words: not always so. --shunryu suzuki roshi

there are different wells within your heart. some fill with each good rain. others are far too deep for that. in one well, you have just a few precious cups of water. that "love" is literally something of yourself. it can grow as slow as a diamond if it is lost. your love should never be offered to the mouth of a stranger, only to someone who has the valor and daring to cut pieces of their soul off with a knife, then weave them into a blanket to protect you. --hafiz

don’t be reckless with other people’s hearts, and don’t put up with people that are reckless with yours. — k.vonnegut

every time a man upon the path does not keep his word, some angels grumble and have to remove a few of the bets they had placed upon his heart to win. --hafiz

if you are what you should be, you will set the whole world on fire. --st. catherine of siena

though my soul may set in darkness, it will rise in perfect light. i have loved the stars too fondly to be fearful of the night. --sarah williams

in our relationships, we need to uphold that aspect of the person which is the real person and the soul beyond their own self-doubt. --pir vilayat inayat khan

courage doesn't always roar. sometimes courage is the little voice at the end of the day that says i'll try again tomorrow. --mary anne radmacher


those who love you are not fooled by mistakes you have made or dark visions you hold about yourself. they remember your beauty when you feel ugly; your wholeness when you are broken; your innocence when you feel guilty; and your purpose when you are confused. --african proverb

when i dare to be powerful--to use my strength in the service of my vision--then it becomes less & less important whether i am afraid. --audre lorde

fairy tales are more than true: not because they tell us that dragons exist, but because they tell us dragons can be beaten. --g. k. chesterton

the privilege of a lifetime is being who you are. --joseph campbell

when i am with you, we stay up all night. when you are not here, i can't go to sleep. praise god for these two insomnias and the difference between them. --rumi

i have sometimes been wildly, despairingly, acutely miserable...but through it all, i still know quite certainly that just to be alive is a grand thing. --agatha christie

i am a lover of what is, not because i'm a spiritual person, but because it hurts when i argue with reality. --byron katie

from my depths i call to you...give me the courage to call to you for what i need. --vanessa ochs

sorrow sweeps the house fiercely, emptying it of everything: then coming from the source of goodness, a new joy enters. --rumi

without courage, we are not likely to produce any other virtues. --chris hodges

desire change. be enthusiastic for that flame in which a thing escapes your grasp while it makes a glorious display of transformation. that designing spirt, the master of all things on earth, loves nothing so much in the sweeping movement of the dance as the turning point. --rilke

tofu pot pie

to make the filling:

cook:
2 medium potatoes, diced
2 large carrots, sliced
in a pot of salted water for 10 minutes, or until just tender
drain and set aside.

heat:
1 Tbs oil in a skillet over medium-high heat
add:
1 16 oz package of firm tofu, drained and cut into cubes
cook 5 minutes or until tofu begins to brown

stir in:
2 Tbs tamari
1/4 tsp granulated garlic
1/4 tsp cayenne pepper
cook til all liquid has evaporated

heat:
1 Tbs oil in dutch oven over medium heat
add:
2 cups sliced mushrooms
cook 2 minutes

add:
1 large onion, diced
1 cup chopped broccoli florets
2 cloves fresh minced garlic
saute 6-7 minutes or until onions soften

push veggies to side of dutch oven
add:
1 Tbs oil to bottom of pot
stir in:
1/4 cup all purpose flour
with a fork to make a roux, stirring until smooth
stir roux into vegetables

stir:
2 cups vegetable broth into vegetables
once gravy is smooth, add:
tofu, carrots, potatoes from above,
1/2 cup plain soymilk
1/4 cup tamari
3 Tbs red wine


stir gently, then add:
1 Tbs chopped fresh thyme
1 Tbs chopped fresh sage
1 tsp hoisin sauce
1/2 tsp vegan worchestershire sauce
1/4 tsp cayenne

remove from heat and set aside, or transfer to large casserole dish

to make crust:
preheat oven to 375 degrees

mix together:

1 1/4 cups all purpose flour
1/2 tsp salt
1/2 cup nonhydrogenated vegetable shortening
with a fork or pastry belnder til mixture is crumbly
stir in:
up to 4 Tbs of cold water if necessary for dough to stick together

gently knead in:
1 tsp fresh rosemary
1 tsp chopped fresh sage
shape dough into a ball
place dough in a plastic bag and push out from center to shape dough to size of dutch oven or casserole dish. remove dough from bag and lay over vegetable filling. poke holes in the crust for steam to escape. bake 45 minutes or until crust is golden brown. let stand 10 minutes before serving.

chewy chocolate squares w/ dried fruit & nuts

preheat oven to 300 degrees
coat 9" square pan w/ cooking spray
line w/ parchment paper
spray again

combine:
1/2 cup slivered, toasted almonds
1/2 cup toasted, chopped pistachios
8 dates, pitted and coarsely chopped
1/2 cup dried apricots
1/2 cup chopped, dried figs
1/2 cup dried cherries
1/4 cup all purpose flour
1/4 cup fine whole wheat breadcrumbs
2 Tbs cocoa powder
1 tsp orange zest, dried
1 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp allspice
1/8 tsp salt

in a saucepan, bring the following to a boil:
1/4 cup agave nectar
1/4 cup sugar
reduce heat to medium-low. simmer 10 minutes
stir:
2 Tbs vegetable oil
then agave mixture
into the fruit and nut mixture

transfer to prepared pan and smooth the top
bake for 50 minutes, or until mixture is done on sides but still soft in center
will firm up as it cools
cool, cover with foil and let rest overnight
unmold, remove parchment and cut into squares

nutty party crunch

preheat oven to 350 degrees
coat baking sheet w/ nonstick spray

toss together:
2 cups air-popped popcorn
2 cups whole grain pretzels
1 1/2 cups lattice-woven whole grain cereal
1 cup whole grain puffed wheat cereal
1/2 cup slivered almonds
1/4 cup maple syrup
2 tsp toasted sesame oil
1 1/2 tsp chili powder
1/2 tsp garlic powder
1/4 tsp salt

spread mixture in a single layer on baking sheet. sprinkle with:
2 Tbs sesame seeds
bake 35 minutes or until toasted, stirring often
cool. transfer to a serving bowl.
top with:
1/4 cup raisins
1/4 cup dried cranberries

root vegetables w/ roasted garlic dip

preheat oven to 400 degrees

toss:
6 medium carrots, peeled and cut into sticks (6 cups)
6 medium red and gold beets, peeled and cut into carrot-like sticks (6 cups)
1 1/2 Tbs olive oil
sprinkle w/ salt and pepper

spread into single layer on baking sheet
trim papery top from a head of garlic just to cloves
wrap in foil and set in corner of baking sheet
roast veggies and garlic for 25 minutes, til tender but not soft and til garlic packet feels soft
remove baking sheet from oven
open foil packet around garlic. cool veggies and garlic.

squeeze garlic cloves from skin
place in food processor with:
1 15 oz can cannelini beans
1 Tbs lemon juice
1 tsp lemon zest
1 tsp dried basil
1 Tbs olive oil
pulse til creamy and smooth, add some reserved bean liquid if necessary
season w/ salt and pepper to taste

service garlic-bean dip in bowl alongside roasted vegetables

vegetarian potstickers

filling:

heat 2 Tbs canola oil and 1 Tbs sesame oil in a large skillet, medium high heat

add:
1 small onion, finely chopped
saute til softened

add:
2 cloves of minced garlic
saute for 1 minute

add:
1 medium head napa cabbage, finely shredded
2 Tbs rice wine vinegar
1 Tbs soy sauce
1 inch piece of ginger, peeled and grated
saute another 3 minutes

add:
1 grated carrot
1 package (12 oz) of "meatless ground"...i use yves brand
mix in well, then remove from heat and let cool

to assemble the potstickers:
1 package of wonton wrappers (48)
put 1 Tbs filling in the filling of each wrapper
rub a little water around two adjacent edges with your finger
fold into a triangle to seal shut. fold in two points of triangle to make a sail shape.

when you have about a dozen made:
heat 2 Tbs canola in a large skillet, medium high heat
cook on one side only--don't fiddle with them--until bottom is golden brown.
shake the pan and when the potstickers become loose:
add 1/2 cup of water
cover immediately and steam 3 minutes
uncover and cook til the water evaporates
serve immediately and make the next dozen.
repeat until you're done with all 48 wonton wrappers.

german apple puff pancake

preheat the oven to 400 degrees

prepare:
2 apples, peeled, halved and cut into 1/4" slices

in a blender, add:
4 eggs, pulse a few times to break them up
add:
2/3 cup flour
1 T sugar
1/2 tsp salt
2/3 cup milk
blend til smooth

lightly spray or butter a 9 inch cake or pie pan.
pour the batter into the pan.
bake for 15 minutes.
the pancake will puff up and then fall back down during cooking.

meanwhile, melt:
2 Tbs butter, medium high heat in a large saute pan.
add the apple slices and
1/2 tsp cinnamon and cook, stirring occasionally for 10-15 minutes til tender
stir in:
1 cup firmly packed brown sugar into the apples and remove from heat.

remove the pan from the oven.
spoon apples over the pancake.
reduce heat to 350 and cook for 10 minutes.
cut pancake into 6 slices and serve warm or at room temperature.

chocolate butter cookies

preheat oven to 375 degrees

in a large bowl, combine:
1/2 cup sugar
3/4 cups softened butter
add:
1 egg yolk
1 tsp almond extract
combine well.

in a separate small bowl, combine:
1 1/2 cups all-purpose flour
1/4 cup unsweetened cocoa powder
makes sure it's combined well.

add the flour mixture gradually to the sugar/butter mixture.
roll into 1" balls and place on cookie sheet 1" apart
bake 7-9 minutes or until set.
cool. makes 3 dozen

turkey-guacamole wraps

first make your guacamole. alternatively, the calavo brand ready-made pico de gallo recipe works well, especially when ripe avocados aren't available to make your own guacamole.

mash up:
4 ripe avocados
add:
a couple tomatoes, diced
minced onion (i cup up half an onion, then put in what looks right like the right amount)
2 cloves minced garlic
fresh lime juice (i add the juice of one lime, then add more at the end if it needs more)
mix together.
add cumin and chili powder to taste, and a dash of sugar.

now make your sandwich wraps.

get out a wrap. i use whole wheat or sun-dried tomato ones.
spread the surface w/ guacamole, almost to the edge.
sprinkle the guacamole w/ grated carrot and minced vidalia onion.
add a couple strips of red bell pepper.
add a single layer of baby romaine lettuce.
put sliced turkey breast over the wrap, covering the guacamole and veggies.

now roll it up. fold in the sides, then roll up from the bottom.
secure it with toothpicks if need be. cut in half diagonally and
serve w/ really good chips.

honey cornbread

in a medium bowl, combine:
1 cup whole grain cornmeal
1 cup whole wheat pastry flour
1 tsp baking powder
1/2 tsp salt

in a smaller bowl, combine:
2 eggs
1 cup milk
1/2 cup melted butter
1/4 cup honey

add wet ingredients to dry ingredients.
put in a greased 8x8 pan.
bake at 400 degrees, 30 minutes.

wheat and walnut muffins

mix in a medium sized bowl:
1 1/2 cups whole wheat pastry flour
2 1/2 tsp baking powder
1/2 tsp salt
3 Tbs wheat germ

add:
1 egg, beaten
1 cup milk
1 Tbs honey

fold in:
1 cup chopped walnuts

bake at 400 degrees, 15-18 minutes. don't overbake. makes 12

holiday buttercorn (carol chappell's recipe)

preheat oven to 250 degrees.

put the following in a large roasting pan:
16 cups popped popcorn
1 cup each: cashews, pecan halves, blanched almonds, walnut halves
keep warm in the 250 degree oven.

put the following in a large saucepan:
2 cups firmly packed brown sugar
1 cup butter
1/2 cup light corn syrup
1/2 tsp salt
bring to a boil, stirring constantly.
stop stirring and cook to 250 degrees on a candy thermometer (about 5 minutes).

stir 1/2 tsp baking soda into the caramel.
drizzle over popcorn, stirring to coat
bake in the 250 degree oven for 15-20 minutes.