Flour

Cranberry and orange is a classic, tangy flavor combination. Stock up and freeze fresh cranberries when in season for baking throughout the year. For a sweet and chewy alternative, try fruit-sweetened dried cranberries, which are similar to raisins.

I first made this delicious, super-crunchy granola while consulting for Edge of the Woods, a great natural foods market, bakery, and vegetarian café in New Haven, Connecticut. At the time, I was developing lots of agave nectar desserts and goodies for diabetics and clients concerned with sugar when it occurred to me that there were no good-tasting, sugar-free granolas available. Hence the birth of Orange Pecan Granola, a staple in our household! Great on its own as a snack, or sprinkle it over yogurt, fresh fruit, or even frozen yogurt for dessert.

A little saying around my kitchen is “If it’s white, it’s just not right.” Many white products, espcially white sugar and white flour, have been processed to the point where they’ve been stripped of both color and nutrients. Nutritionists say these foods contain empty calories, meaning calories without meaningful amounts of vitamins, minerals, and other micronutrients. Empty calories aren’t a good idea for anyone, and they’re a definite no-no for people already dealing with diminished appetites. These muffins aren’t the monsters so often seen in bakeries—they’re smaller and healthier, but no less flavorful. The basic recipe, which is delicious on its own, is built on a foundation of spelt flour, agave nectar, and almonds, which are packed with nutrients. I’ve also provided a couple of variations below, for chocolate orange muffins and ginger lemon muffins; all three versions have one thing in common: They’re little bites of powerful joy!

Some people prefer oatmeal, but I’ve always been a creamy buckwheat fan. It was my mom’s go-to food when I didn’t feel well as a kid, and ever since, its taste has sent me to a good place. Despite its name, buckwheat doesn’t contain a shred of wheat—and it’s gluten free. For people whose nutritional status is compromised, that can be really important, because gluten sensitivity can cause stomach problems and intestinal problems, including an inability to properly absorb much-needed nutrients.

Cornbread is one of those foods people get mighty opinionated about, as in “Nobody makes cornbread as good as my (momma, grammy, Uncle Phoebus, just fill in the blank).” Not only that, but once someone gets a beloved piece of that cornbread in their hands, well, as one writer said, “If you try to take my cornbread, there will be consequences and repercussions.” I think of cornbread a bit like barbecue: Just about every region of the country has its variation, which, as if ordained from above, is simply the best. Cornbread, cornpone, jonnycakes, hush puppies—the names and approaches differ, but not the devotion. My version is California-style, as in how do we keep all of that awesome taste while using healthier ingredients? Using some spelt flour helps, as does using just a bit of organic maple syrup as a sweetener and extra-virgin olive oil in place of butter. The lemon zest allowed me to put the word “beyond” into the title of this recipe. If you’ll allow me to play yenta, I’d match the cornbread with the Rockin’ Black Bean Soup (page 71). They’re a very happy couple.

Pretty much everyone has a neighbor or friend (kind of a June Cleaver type) who loves to cook and also somehow manages to be a CEO and raise three Rhodes scholars while spending three hours a day (minimum) in the kitchen. This is the recipe you give that person when she says, “Oh, I’d so like to make something for you.” This is a labor of love, and while not quite as physically intensive as, say, coal mining, it takes a bit of effort. But it’s worth it, because the recipe is big enough to be made in ramekins so it can serve as six little meals, and it stores well, too.

I first became interested in soccas (chickpea flour crepes) because they are allergen-free, glutenfree, low-carb, high-protein, and delicious! Soccas go back to at least 1860. They are from southern France, but were most likely an import from northern Africa, where they eat a lot of chickpeas. In the nineteenth century, there were socca sellers at the markets and at work sites, where they provided the morning meal to the workers. The socca sellers used special wagons with built-in charcoal ovens to keep their wares hot while they announced them with the appropriate cries of “Socca! Socca! Socca!” I have kept my socca recipe simple, because I like the rustic flavor. You can top it with olive oil, salt, and fresh pepper, or go all out, topping it with things like caramelized onions and grilled red peppers.

SunButter is truly a gift from the gods for kids with peanut and tree nut allergies. These cupcakes are delicious and nutritious. Top them with SunButter Buttercream or with Rice Milk Chocolate Ganache for a refined sugar–free treat. Or go for broke, and pipe the tops with SunButter Buttercream, and then drizzle with Rice Milk Chocolate Ganache!

This rustic free-form tart is great with raspberries, but you can just as easily substitute blueberries or blackberries. The cornmeal gives the crust a slightly crunchy texture, which complements the berries beautifully.

Nutty golden flax adds omega-3s, lignans, and fiber to these savory biscuits, perfect with any meal. Have them for breakfast with vegan butter and jam, pair them up with soup for lunch, or pass them in the bread basket at dinner.

Buckwheat is such a great old-world flour. Its distinctive, slightly sweet, earthy flavor pairs extremely well with tart apple.

My son Monte and I both love fresh apricots. Living in Southern California, we’re lucky to get them in abundance. I created this recipe for him. He loves the subtly sweet cornmeal muffin punctuated by bites of tart apricot. (Okay, I admit I’m paraphrasing—he is only five.)

These hearty muffins are tasty and energy packed. I find they’re a particular favorite with the toddler set.

The key to the very best gluten-free baked goods is Authentic Foods superfine brown rice flour; it is the Cadillac, or cashmere, of brown rice flours and is worth its weight in gold. It is not grainy like other rice flours, and bakes the most fantastic cookies, cakes, pie crusts, and so on. If you can’t find it at your local natural foods market or Whole Foods, order it online. Both Ener-G and Bob’s Red Mill brown rice flours will also work in these recipes, but they won’t turn out quite as well. I do not recommend Arrowhead Mills brown rice flour, which I find too gritty. The brands of potato starch and tapioca flour or starch are not important; I find them all interchangeable. (Please see Resources, page 177, for more information.)

These highly nutritious breakfast muffins (made with nuts, seeds, and dried fruit) are a great alternative to store-bought breakfast bars and granola bars because they’re fresh, free of packaging, and costeffective. Enjoy them while they’re still warm!

Spicy chive- and pepper-flecked savory muffins are a wonderful dairy-free option to pair with soup or salad. Sliced in half and loaded with your favorite leftovers, they make a delectable sandwich.

These addictive Parmesan muffins are excellent with eggs for brunch or served as a dinner roll.

From the beloved Greek pairing of spinach and feta comes this tantalizing combination of flavors. For a fast, elegant appetizer, whip up a batch of these as mini muffins—skip the paper liners, copiously grease the pan with oil, scoop 1 tablespoon of batter into each cup, and bake at 400°F for 6 to 8 minutes, then let them cool while you are mixing drinks. The yield is approximately 40 mini muffins.

Piquant garlic and creamy cheddar make this muffin a mouthwatering appetizer or an excellent accompaniment to soup or salad.

The idea for this unique flavor combination came from our friends over at Kim and Jake’s Cakes, a fabulous bakery here in Boulder, Colorado. For a finishing touch, top with Cream Cheese Frosting (page 95), or leave them plain and serve alongside eggs and fruit salad for a delightfully wholesome, yet elegant brunch.