Baked Panko-Crusted Chicken Tenders with Ranch Dressing

Chicken fingers and nuggets are hands down kids' most favorite things to eat. As a kid I ate my share from fast-food restaurants and even the store-bought frozen ones. But as an adult I can't even think back with any fondness toward that mystery meat. And I feel horrible that most kids still eat this sub-par chicken when it's so easy to make it from real chicken. Next time your at the supermarket, ignore the freezer aisle and pick up a package of fresh chicken tenders instead. It's the first step toward cutting out processed food from our kids' diets.

Making chicken fingers or tenders at home is easy as 1-2-3. All you need to do is bread them and fry them, but an even simpler method is baking. There is no need to stand over a hot pan of oil, when you can stick an entire batch in the oven and have it ready in under 15 minutes. Serve these chicken tenders to your kids as an after school snack or for dinner. It's also nice to get them involved in the cooking, teaching them it's fun to have a hand in making food. They will be proud of themselves when they help bread the chicken and stir up the dressing.

This kid-friendly recipe couldn't be simpler. Chicken tenders are soaked in buttermilk, which tenderizes them. Then they're coated with flaky Japanese breadcrumbs to create a crunchy coating once baked. The chicken tenders wouldn't be complete without a dipping sauce. Instead of ordinary ketchup, barbecue sauce, or honey mustard, I like the tang and refreshing coolness of ranch dressing. This dressing uses a combination of Greek yogurt and buttermilk to create a creamy sauce perfect for dipping. Plus it's low in fat. Adults will like this dish, too. Serve it as a game-day alternative to chicken wings and blue cheese dressing.

I made this recipe as part of Make Time for Change by Frigidaire's Kids' Cooking Academy. Frigidaire will donate $1 to Save the Children every time you visit the site between now and March 25, 2011.

Baked Panko-Crusted Chicken Tenders with Ranch Dressing

for the chicken tenders:
olive oil cooking spray
1-1/2 pounds chicken tenders
fine sea salt
freshly ground black pepper
1 cup low-fat buttermilk
1-1/2 cups panko Japanese breadcrumbs

for the ranch dressing:
1/3 cup low-fat buttermilk
1/3 cup low-fat Greek yogurt
3 tablespoons mayonnaise
1 teaspoon Dijon mustard
1 teaspoon lemon juice
1/2 teaspoon fine sea salt
1 tablespoon chopped chives

celery sticks, for serving

Preheat oven to 425 degrees. Line a rimmed baking sheet with nonstick aluminum foil. Spray lightly with oil.

Lightly season chicken tenders with salt and pepper and let stand for 2 to 3 minutes. Combine chicken and buttermilk in a bowl and stir to coat. Let stand for 15 to 20 minutes.

Meanwhile, make the dressing. Combine buttermilk, yogurt, mayonnaise, mustard, lemon juice, salt, and chives in a bowl.

Add the breadcrumbs to a shallow dish and season with 1/2 teaspoon each salt and pepper. Remove the chicken tenders from the buttermilk, one by one, and dredge in the breadcrumbs, pressing to coat. Arrange evenly on the prepared baking sheet. Spray the tenders with oil. Bake until cooked through and light golden brown, about 12 to 15 minutes. Flip them halfway through the cooking time. Serve with celery sticks and ranch dressing on the side for dipping. Yield: 6 to 8 servings as an appetizer or snack.

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Chicken Chili

I can't think of a better food for the cold days upon us than a big bowl of comforting chili. There is something special about the heat of chile peppers that has a rightful place in this stew. Chili is a great dish for bringing people together and it can feed a crowd very easily. This recipe can be doubled or tripled. It's perfect for when you have group of friends over for game-watching on Super Bowl Sunday. The best part about a recipe like this is that it can be prepared in advance and simply reheated when it's time to serve. No one needs to slave away at the stove and miss watching the game.

Chiles, specifically chile powder or dried chiles, are the key ingredients in making a robust and flavorful chili. But I go further than that and jazz things up with a combination of fresh peppers in varying stages of hotness. I like poblanos for their grassy flavor, red bell for their sweetness, cubanelle for their mild fresh flavor, and jalapeños for the kick. I broil the peppers until their skins blacken and blister. Not only does this step add flavor, it's nicer to eat the chili once the peppers have had their papery skins removed. The hotness of the jalapeños is also tamed by broiling, so the chili doesn't scream hot, but instead it hums.

Rather than the typical ground beef, I use boneless, skinless chicken thighs, cut up into small chunks. Don't get me wrong, classic beef chili is great, but this one made with chicken is just as good, even tastier. Searing the meat produces a brown film on the bottom of the pan, which once scraped up into the sauce, adds lots of flavor to the finished chili. The spices are pretty much classic Tex-Mex: coriander, cumin, oregano, and epazote, which is a classic herb in Mexican cuisine. It has a unique flavor almost like a cross between citrus and anise.

When everyone is good and hungry and ready for chili, let them serve themselves buffet-style right from the pot. Offer a wide selection of toppings, such as tortilla chips, shredded cheese, sour cream, cubed avocado, cilantro, and lime wedges. And for those who like their chili very spicy and hot, I like to offer a few different hot sauces. People can customize their bowl of chili any way they want. I just love all the possibilities in a bowl of chili!

Chicken Chili

1 poblano pepper
1 red bell pepper
1 cubanelle pepper
2 jalapeño peppers
olive oil
2 pounds boneless, skinless chicken thighs, cut into 1/2-inch pieces
fine sea salt
freshly ground black pepper
1 medium Spanish onion, chopped
3 garlic cloves, finely chopped
3 tablespoons ancho chile powder
1 tablespoon paprika
1 teaspoon ground coriander
1 teaspoon ground cumin
1 tablespoon flour
1 15-ounce can fire-roasted diced tomatoes
1 teaspoon dried oregano
1 teaspoon dried epazote
2 cups cooked beans, such as cannellini, kidney, or pinto
2 cups chicken stock

for toppings:
tortilla chips
shredded Monterrey Jack cheese
sour cream
2 Haas avocados, cubed
cilantro sprigs
lime wedges

Preheat the broiler with the rack in the uppermost position. Place peppers on a rimmed baking sheet. Broil peppers for 3 to 5 minutes per side until black and blistered. Alternatively, blacken peppers over a gas flame. Transfer peppers to a bowl and cover with plastic wrap for a few minutes to allow steam to loosen skins. Remove skins by rubbing peppers with paper towels. Remove stem and seeds. Wear gloves when handling jalapeño. Chop peppers.

Warm a large heavy bottomed pot or Dutch oven over medium heat. Add about 2 tablespoons of oil. Sear chicken in batches until brown all over. Season with salt and pepper. Remove chicken to a bowl.

Refresh the pot with a little oil. Add onion and garlic; sauté until soft and translucent, about 3 minutes. Add chile powder, paprika, coriander, and cumin; toast for 1 minute. Add flour and stir to coat all the ingredients. Add tomatoes with their juices and oregano and epazote. Let reduce slightly, about 5 minutes. Add the chopped peppers, reserved chicken, beans, and stock and bring to a boil. Reduce to a simmer. Cook until the chicken is cooked through and the chili has thickened, about 25 to 30 minutes. Check seasoning. Serve with toppings. Yield: 4 to 6 servings.

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Fennel and Grapefruit Salad with Wheat Berries, Herbs, and Pomegranate Seeds

If it wasn't for citrus fruit, winter's selection of produce would be pretty sad and boring. Once you've had your share of squashes and root vegetables, it's time for something different. Citrus offers a welcome respite. When markets begin to overflow with oranges, lemons, limes, and grapefruit, things finally get exciting. You may even see unusual citruses, such as blood oranges, tangelos, and pomelos. I love them all, but I particularly adore the sweet-tart flavor of grapefruits. This time of year, they replace my apple-a-day routine. But grapefruits aren't just for a dessert or snack, they shine in savory dishes, like this salad.

The classic fennel and grapefruit salad is a wonderful combination. Crunchy and sweet anise-flavored fennel goes well with the tart citrus flavor of grapefruit. This recipe reinvents the salad by adding wheat berries for a wholesome twist. The actual grains of wheat—the berries, as they are called—come in hard and soft varieties, where the hard is higher in protein and the soft higher in starch. Both work fine in this recipe. Once cooked, the berries are chewy on the outside, but tender on the inside. Enjoy them as a side dish like a pilaf or add them to any salad. They are especially nice in this recipe as they absorb the vinaigrette and grapefruit juices.

To round out this cool and refreshing salad, fresh herbs are a welcome addition. Cilantro and mint lend peppery aroma and even more citrus-like brightness. Be sure to reserve the fennel fronds, which act just like herbs. Pomegranate seeds add ruby color and sweet bursts to every bite. The dressing is simply grapefruit juice, a touch of vinegar, Dijon mustard, and olive oil. This salad could easily function as an entree or side dish to a lean protein like chicken breast or pork loin. Enjoy this colorful and healthy salad for lunch or dinner any day of the week.

Fennel and Grapefruit Salad with Wheat Berries, Herbs, and Pomegranate Seeds

Note: To cook the wheat berries, combine 1/2 cup hard or soft wheat berries with 2 cups lightly salted water. bring to a boil and simmer, covered, until tender, about 1 hour. Drain before using.

Tip: After supreming the grapefruit, squeeze the juice from the remaining core and use it to make the vinaigrette.

2 tablespoons grapefruit juice
1 tablespoon white balsamic vinegar
1/4 teaspoon Dijon mustard
1/4 cup extra-virgin olive oil
fine sea salt
freshly ground black pepper
1 medium fennel bulb, thinly sliced with fronds reserved
1 cup cooked wheat berries
1 large red grapefruit, supremed
1/4 cup chopped mint
1/4 cup chopped cilantro
1/2 cup pomegranate seeds

In a large bowl, whisk together grapefruit juice, vinegar, and olive oil. Season with salt and pepper. Add sliced fennel, wheat berries, chopped herbs, and half the pomegranate seeds. Season with salt and pepper. Toss to coat. Transfer salad to serving bowl or divide among plates. Nestle grapefruit segments into salad. Top with remaining pomegranate seeds and reserved fennel fronds. Yield: 4 appetizer or side dish servings.

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Amaranth Raisin-Walnut Bread

Quick breads are some of the easiest to bake and most pleasing to eat. A slice of raisin bread or nut bread goes great with coffee for breakfast or can be enjoyed for an afternoon tea break. All that most recipes require is simply dumping ingredients into a bowl, stirring together, pouring into a loaf pan, and baking. Unlike regular bread, there is no yeast involved, thus no rising, resting, or punching down. Baking powder and/or soda does all the work in making the bread rise, so it's less work for the baker.

I love quick breads in all forms and I've made many different recipes on this site. But one of the things that keeps me from making them more often is that they aren't all too healthy. Typically quick bread recipes are made with white flour and include lots of sugar. Instead, this recipe uses all whole-wheat flour and is sweetened with agave syrup, a low-glycemic sweetener made from the agave plant. The feature of the recipe is whole grains in the form of ancient amaranth.

All this month I've been introducing new and interesting whole grains to this site and my diet. Recently I discovered amaranth, a pseudocereal much like quinoa. It's also called an ancient grain since it dates back thousands of years. It traces its roots back to South America, Southeast Asia, China, and Africa. The Aztecs and Incas both grew amaranth. In South America it's still enjoyed today toasted like popcorn or mixed with honey, molasses, or chocolate and formed into patties resembling rice cakes.

Nutritionally, amaranth offers complete protein and loads of dietary fiber and it is gluten free. The tiny beige seed can be cooked in water and enjoyed like rice or any other grain. But in this recipe it gets soaked in boiling water before being added to the batter. Once the bread is baked, the amaranth becomes toasted and nutty. The raisins, which are soaked along with the amaranth, plump up and add their sweetness to the bread. The chopped walnuts add additional texture and nuttiness. If you like bread loaded with dried fruits, seeds, and nuts, this whole-grain quick bread is for you.

Amaranth Raisin-Walnut Bread

Recipe adapted from Bob's Red Mill.

1/2 cup amaranth
1/2 cup raisins
1 cup boiling water
1/4 cup canola oil, plus more for pan
2 large eggs
1/2 cup agave syrup
1 teaspoon pure vanilla extract
2 cups white whole-wheat flour
2 teaspoons baking powder
1 teaspoon salt
1 cup coarsely chopped walnuts

Combine amaranth and raisins in a bowl and pour over with boiling water. Let soak for 15 to 20 minutes.

Preheat oven to 350 degrees F. Lightly oil a large (9-by-5-by-3-inch) loaf pan.

In a small bowl, combine oil, eggs, agave syrup, and vanilla.

In a large bowl, whisk together flour, baking soda, salt, and walnuts. Add the soaked amaranth and raisins with the soaking liquid and the oil mixture. Beat together just until combined. Pour into prepared pan.

Bake for 1 hour or until a skewer inserted into the center comes out clean. Cool in the pan for 10 minutes, then remove to a wire rack to cool completely. Yield: 12 to 20 slices.

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Mushroom and Barley Soup

I love mushrooms for their flavor, texture, and meatiness. It's almost odd to say so, but mushrooms do have a texture and deep flavor that reminds me of meat. One of my favorite comfort foods is a bowl of mushroom soup. For me it's just as satisfying as a bowl of chili. Like little sponges, mushrooms easily take on the flavors of other ingredients that they cook with. Sautéing them in garlic or onions makes them especially wonderfully robust. This soup uses cremini mushrooms, the brown button type, and dried porcini mushrooms, which have an intense almost nutty flavor. This soup has a lot of good going for it.

Not surprisingly, there are hundreds of varieties of mushrooms, but surprisingly the ones that we buy in grocery stores are almost all the same. White button, cremini, and portobello are all forms of the common mushroom. All our supermarket mushrooms are cultivated, grown on inoculated logs in mushroom farms. The most popular, button mushrooms, are white as a result of mutation. But the common mushroom is typically brown, such as cremini, or baby bella as they are marketed. When they are large and mature, they are sold as portobello mushrooms. All of these mushrooms are great in the kitchen, but each one has its best use. Portobellos, for example are exceptional when grilled and can be eaten like a burger. Cremini, with their full flavor yet tender size, are perfect for soups.

This soup features that classic combination of mushrooms and barley. Long used in the Middle East, barley is a whole grain that ranks fourth in world production right behind wheat, rice, and maize. Barley has many uses, in soup and stews or made into baked goods or breakfast porridge. Of course it is also an important ingredient in the making of beer and whiskey. Barley looks like a small white oval seed, once cooked it swells into a pearl. It cooks in about 30 minutes or half that time if pre-soaked. Find barley in either regular or pearled form, which has had more of its bran removed my steaming and polishing.

For this recipe, I use regular barley for its whole-grain goodness. But pearl barley would also work fine though it might cook up a little quicker. I don't bother soaking barley, because 35 minutes is not that long of a cooking time. Be sure to use a lot of liquid when cooking barley as the grain absorbs a great deal. Here I reuse the soaking liquid from the dried mushrooms as well as add beef stock. Chicken or vegetable stock are also fine stand-ins. The nice thing about this soup is that you don't need to add any cream to create creaminess. The starch that cooks out of the barley thickens the soup, giving it a very nice consistency. The final dish tastes meaty, earthy, and woody. It's just the right kind of bowl to warm up with on a cold winter day.

Mushroom and Barley Soup

1 1-ounce package dried porcini mushrooms
2 tablespoons olive oil
2 large shallots, finely chopped
2 garlic cloves, finely chopped
1 pound cremini mushrooms, cleaned, stems trimmed, and sliced
8 cups beef stock
4 sprigs fresh thyme or 1/2 teaspoon dried
1/2 cup barley, rinsed
fine sea salt
freshly ground black pepper
1/2 cup finely chopped parsley

Add dried mushrooms to a bowl and cover with 2 cups of boiling water. Soak, submerged with a small plate, for 20 minutes. Squeeze liquid from mushrooms and slice. Reserve liquid and strain.

Warm oil in a skillet set over medium-high heat. Add shallots and garlic; sauté until fragrant and translucent, about 2 minutes. Add mushrooms and cook until their liquid releases, about 5 minutes. Add beef stock, thyme, reserved mushroom liquid, and reconstituted porcini. Bring to a boil. Add barley and reduce to a simmer. Cook, partially covered, until barley is tender, about 35 to 40 minutes. Season with salt and pepper. Stir in chopped parsley before serving. Yield: 4 to 6 servings.

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The Gastronomer on Martha Stewart Living Radio

This past Tuesday I was invited to speak about food blogging on "Living Today" on Martha Stewart Living Radio on Sirius Satellite Radio channel 112 and XM channel 157. I was flattered to say the least. I had a great time in the studio talking with host Mario Bosquez about my recipes, photography, and many inspirations for creating my blog three years ago. I must say that I was anxious and a bit nervous, but it was my first time on LIVE radio. I still have to pinch myself to believe I was actually on radio!

I talked about how I got into food blogging. My inspiration was largely based on my studies of molecular gastronomy. I also recounted my trip last summer to Washington, D.C. where I visited the restaurants of José Andrés and Julia Child's kitchen at the Smithsonian. I talked about my photography and gave advice to those who are interested in starting a blog. For those of you who were able to tune in from work, home, or your car, thank you so much for listening. And for those of you who missed it, you can listen to a clip here on the Martha Radio blog.

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Brown Rice Salad with Carrots, Peanuts, and Sesame-Ginger Dressing

Who doesn't love rice? It's one of the most loved and widely consumed grains in many parts of the world. It is especially popular in Asia, from where it originates and is still grown today. There are many different varieties of rice, but long-grain white rice is the best known. It has had the chaff, bran, and germ removed, leaving only the endosperm. Brown rice has had only the husk removed, keeping intact the nutritious parts: the fibrous bran and mineral-packed germ. Brown rice used to be considered low class, but the tables eventually turned and brown rice gained popularity especially in health-food circles.

You don't have to be a health nut to like and eat brown rice. Yes, it is healthier, but also more flavorful, almost nutty, and it has a chewier texture. The only downfall is that it can go rancid just like nuts. So it's best to eat it fast or keep it in a cool pantry, refrigerator, or even freezer. There are two methods to cooking rice in general. One is to cook it in double the amount of water, which it absorbs once it's done. The second method is to add it to four times the amount of boiling water, like cooking pasta. For brown rice, I use the second method, called rapid-boil. It ensures the rice kernels do not stick together, which is exactly what you want for this rice salad.

Instead of the usual side dish of rice, I wanted to create a healthy and fun Asian-inspired salad using brown rice. To the rice I add, carrots for sweetness and crunch, mushrooms to act like sponges and absorb the dressing, and cilantro for its characteristic peppery flavor. Peanuts and sesame seeds add more texture and nutty flavor. The brightly flavored dressing is one of my favorites: The sesame seed oil and grated ginger are the predominant flavors. Eat the salad just as it is for dinner or work lunch the next day. If you crave meat, add some shredded cooked chicken breast. Or serve the salad warm, topped with a fried egg for breakfast or brunch. There are so many ways to enjoy this brown rice salad.

Brown Rice Salad with Carrots, Peanuts, and Sesame-Ginger Dressing

for the salad:
1 cup long-grain brown rice, rinsed
coarse salt
1 large carrot, grated
6 cremini mushrooms, coarsely chopped
1/2 cup coarsely chopped peanuts, plus more for garnish
1/4 cup coarsely chopped cilantro, plus more for garnish
2 tablespoons black sesame seeds, plus more for garnish

for the dressing:
2 tablespoons canola oil
2 teaspoons toasted sesame oil
2 tablespoons rice wine vinegar
2 tablespoons soy sauce
1 tablespoon lime juice
1 tablespoon grated ginger (1/2-inch piece)
1 garlic clove, grated
freshly ground black pepper

In a medium saucepan, bring 4 cups salted water to a boil. Add rice and cook, covered, at a low simmer until tender, about 35 to 40 minutes. Drain rice into a sieve and rinse under cold water. Add to a large bowl. Add carrot, mushrooms, peanuts, cilantro, and sesame seeds. Toss to combine.

To make the dressing, in a small bowl, whisk together canola and sesame oils, vinegar, soy sauce, lime juice, ginger, and garlic. Season with pepper. Pour over rice, tossing to combine. Garnish with additional peanuts, cilantro, and sesame seeds. Serve at room temperature or chilled. Yield: 4 to 6 servings.

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Chickpea Curry

Chickpeas are among the most ancient and versatile legumes. Originating from the Middle East long before Christ, chickpeas eventually spread throughout Asia and Europe and have been a part of our diets for milennia. Popular chickpea dishes include hummus and falafel from the Middle East, roasted ceci from Italy, and besan ladoo and chana masala from India. Chickpeas can be cooked whole from dried beans, eaten fresh from the pod, dried and ground into flour, or puréed. One of my favorite Indian sweets is besan ladoo, which uses chickpea flour to create the buttery and sugary balls enjoyed as a Diwali festival dessert.

One of the easiest and most loved Indian chickpea dishes is stew. Indian chana masala is a flavorful vegetarian curry of chickpeas with a wonderful blend of Eastern spices. Indians hold chickpeas in high regard and the bean is considered to be the most widely used legume in the subcontinent. Vegetarians especially appreciate chickpeas for their nutritional value as they are high in protein and fiber. But even if you aren't a vegetarian, you too can enjoy this chickpea curry. Whether you eat it as a main dish or a side to pair with meat, this dish is completely versatile. It's easy to love and most certainly worthy of having seconds.

With all legumes, I prefer to cook them from dried. I rarely used canned beans. All it takes is a little forethought to soak the beans before you plan to cook them. Soak them overnight for 12 hours to reduce cooking time by at least 30 minutes. Once the chickpeas are cooked, they are ready to add to the stew. If you like the curry thicker, reduce the amount of water by about half. Smashing some of the chickpeas also helps thicken the liquid for a more stew-like dish. If you can't find dried chickpeas or prefer canned, use two to three 15-ounce cans. Make sure to drain and rinse the beans. Whether you use dried or canned, it doesn't matter to the final dish. It will still be a lovely spicy chickpea curry.

Chickpea Curry

Note: If using dried chickpeas (1 pound or 2 1/3 cups), soak overnight in water covered by 4 inches. The next day, drain and cover by 2 inches of fresh water. Bring to a boil and simmer until tender, about 1 to 1 1/2 hours. Drain, once ready to use.

2 tablespoons vegetable oil
1 large yellow onion, chopped
4 garlic cloves, finely minced
1 tablespoon grated ginger (about 1/2-inch piece)
1 tablespoon garam masala, recipe follows
1 teaspoon turmeric powder
1 teaspoon paprika
1 15-ounce can diced tomatoes in juice
4 cups cooked chickpeas
3 cups water or vegetable broth
6 curry leaves, fresh or dried
1 serrano chile pepper (optional)
fine sea salt
freshly ground black pepper
cilantro sprigs, for garnish
brown or white rice, for serving

Warm a large pot over medium-high heat. Add onion and saute until translucent, about 5 minutes. Add garlic and ginger; saute until fragrant, about 1 minute. Add spices and saute until fragrant, about 1 minute. Add tomatoes and their juices. Scrape up any residue in the pot. Add cooked chickpeas and water; bring to a boil. Add curry leaves. Cut a slit into the chile and add. Cover, reduce to a simmer, and cook until liquid is slightly reduced, about 20 minutes. To thicken the curry, mash some of the chickpeas with the back of a spoon, if desired. Season with salt and pepper. Remove curry leaves and chile before serving. Garnish with cilantro. Serve with rice. Yield: 6 servings.

Garam Masala

1 teaspoon cumin seeds
1 teaspoon cardamom seeds
1/2 teaspoon whole cloves
1/2 teaspoon coriander seeds
1/4 teaspoon black peppercorns
1 stick cinnamon (about 3-inch piece)
1/2 whole nutmeg

Warm a small sauté pan over medium heat. Add all the ingredeints and toast (do not burn) until fragrant, about 3 to 5 minutes. Allow to cool. Transfer to a spice grinder and process until a fine powder forms. Store in a jar with a tight-fitting lid until ready to use. Yield: 2 tablespoons.

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Red Quinoa with Roasted Butternut Squash, Dried Cranberries, and Pumpkin Seeds

Lately quinoa has become more and more trendy, making the transition from only being available in health food stores to now being everywhere from nationwide supermarkets to restaruant menus. I first heard of quinoa many years ago from a friend who was diagnosed with wheat sensitivity. Quinoa, which is the seed of a flowering plant, is related to spinach and beets. It is not a grain, but is treated like one in recipes. It is suitable for those who suffer from celiac disease and maintain a gluten-free diet. The pseudocereal, as it is officially termed, originates from the Andean region of South America. It was considered sacred in Incan society, second in importance to the potato, and followed by corn. The Spanish conquistadors disliked quinoa, suppressed its production, and it never gained popularity outside of South America.

What makes quinoa so special is that it is a complete protein with a full set of amino acids, the building blocks of proteins. This especially made it nutritionally significant to pre-Colombian peoples. It continues to be important to vegetarians and vegans. Quinoa can be used in many ways and is available in different forms, including flour, flakes, and the whole seed. The flakes can be eaten like oatmeal or, when combined with flour, baked into cookies, quick breads, pancakes, and waffles. Whole quinoa comes in a few colors, but only two are available in the States, white and red, of which the red has more fiber. Whole quinoa can be cooked and eaten like rice and made into pilafs or stir-frys.

To prepare quinoa, wash the seeds in a sieve under running water or in a bowl in a few changes of water. The reason why is to remove a naturally occurring compound that causes the seeds to taste bitter but serves as a natural deterrent from birds who would otherwise destroy crops. Most commercially sold quinoa is prewashed of this film. Quinoa cooks very quickly: Simmer it in double the amount water or stock for about 15 minutes. You know it's cooked when the curlicue emerges from the seed. It has a nutty flavor and slightly chewy texture, not unlike rice. In this recipe, I combine red quinoa with roasted butternut squash and onions. Garlic and ginger add depth of flavor, the pumpkin seeds, crunch, and the dried cranberries, a touch of sweetness. Try this nutritionally rich food whether on a diet or just to try something new. Even the health food cynic will appreciate the uniqueness of quinoa.

Red Quinoa with Roasted Butternut Squash, Dried Cranberries, and Pumpkin Seeds

1 medium butternut squash, peeled, seeds removed, and cubed
1 large red onion, sliced lengthwise into half moons
5 garlic cloves, skins on
1-inch piece ginger, peeled and finely chopped
3 tablespoons olive oil
coarse sea salt
freshly ground black pepper
1 cup red quinoa, rinsed in water
1/4 cup dried cranberries
1/4 cup hulled pumpkin seeds

Preheat oven to 375 degrees F. Combine butternut squash, onion, garlic, and ginger on a rimmed baking sheet. Drizzle with oil and season with salt and pepper. Toss to coat. Roast until squash is tender, about 20 minutes.

Press garlic from skins. Mash with a knife or fork until a paste forms.

Meanwhile, combine quinoa with 2 cups water in a saucepan. Add a pinch of salt. Bring to a boil, cover, and simmer until tender and most of water is absorbed, about 15 minutes.

Transfer quinoa to a large mixing bowl. Season with salt and pepper. Stir in dried cranberries, pumpkin seeds, and mashed garlic. Carefully fold in roasted vegetables. Serve warm. Yield: 4 to 6 servings as a main dish or 6 to 8 servings as a side dish.

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Bulgur Breakfast Cereal with Dried Fruit and Nuts

It's that time of year again when everyone is ready to jump onto the get-fit wagon. I could easily say that I should include myself in that group, but I believe it's best to start by taking small steps before diving into a plan that you might not keep up. My first step for the New Year is a healthy one, it's simply to eat more healthy foods, like whole grains and to limit my intake of sugar. I actually love whole grains, but I just don't eat them often enough. Luckily my only downfall sugar-wise is chocolate, so it's easy for me to exclude sweets and candies entirely. But I've recently found myself using agave syrup as my choice of sweetener. That was my first step, what's yours?

Eating whole grains doesn't just mean switching your morning toast from white to wheat. It means eating actual whole grains preferably in their minimally processed forms. In place of white rice try brown. Eat steel-cut oats rather than instant. Try some different whole grains, like amaranth, millet, buckwheat, barley, or bulgur. Bulgur is one of my favorites. If you've ever had Middle Eastern or Turkish food, you've probably already eaten bulgur without knowing. The salad tabbouleh and the meatballs called kofta or kefteh are made with bulgur. It's not an unrecognizable grain, bulgur is actually wheat.

Bulgur is parboiled wheat that is then dried and ground into smaller pieces. It can be purchased in different textures, from fine to course. Cracked wheat is like bulgur, but it has not been parboiled, just cracked. The minimal process that goes into turning the wheat berries into bulgur creates a relatively quick-cooking cereal. Pouring it over with boiling water or simmering it for less than 15 minutes makes it ready to eat. Bulgur has a slight chewy texture and nutty taste. Enjoy it as a side dish, like rice or couscous, or eat it for breakfast like you would oatmeal.

My favorite way to enjoy bulgur is as a breakfast cereal. After boiling the bulgur, which softens it more than soaking would, I combine it with almond milk and top it with raisins, slivered almonds, banana slices, and a drizzle of agave syrup. Bulgur is high in fiber and protein and does not spike your blood sugar, making it ideal for a healthy start to any day. The agave syrup is also low on the glycemic index, making it preferable to sugar or honey. For a true breakfast feel, use amber agave syrup, which has an almost maple syrup flavor. Feel free to be creative and mix in your favorite nuts and dried fruits. Try this porridge for your next breakfast and you may find yourself never going back to oatmeal again.

Bulgur Breakfast Cereal with Dried Fruit and Nuts

1 cup bulgur
2 cups water
1/4 teaspoon salt
2 cups milk, such as almond or soy
1/4 cup flax seed meal
1/2 cup dried fruit, such as raisins, cranberries, or cherries
1/2 cup nuts, such as slivered almonds, chopped walnuts or pecans
1 banana, sliced
amber agave syrup, for serving

Combine bulgur, water, and salt in a saucepan. Bring to a boil, cover, and simmer until bulgur is tender and water is absorbed, about 15 minutes. Fluff with a fork. Pour in milk and warm gently. Divide cooked bulgur among 4 bowls. Top each bowl with quarter portion of flax seed meal, dried fruit, nuts, and banana slices. Drizzle with agave syrup to taste. Serve warm. Yield: 4 servings.

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