Until recently, my only exposure to currants was the dehydrated form in scones. Nothing wrong with that - but I was missing out on a real treat.

Plump, red, beautiful currants

When my husband planted a couple of red currant bushes in the yard early last year, I thought, um, fine, whatever. But as those berries began to develop this spring and slowly ripen this summer, I watched with eager anticipation. The sprays of berries are just plain beautiful, plump and red and glistening beneath the leaves. To think they were edible, too, was a bonus.

The red currant is native to Europe, as evidenced by the several European cultures that have developed recipes that showcase this lovely berry. The currant is not only uncommon in North America, most local(ish) recipes I have found rely on the dried version, not fresh. That’s too bad, because it’s a lovely berry. The currant is more tart than sweet, but has a distinctive, intriguing flavor.

The many ways to enjoy fresh ripe red currants

Since we in North America don’t have recipes with fresh red currants as part of the vernacular, what do you do with fresh currants if you have them? So, so many things:

• Cook them down with some sugar to make a sauce for everything from waffles to ice cream
• Whip up some red currant jelly
• Make red currant pie or a tart
• Make summer berry pudding
• Add red currants to bread pudding
• Add a few to any recipe that features raspberries, really. Currants bring out the flavor of raspberries wonderfully
• Toss a few into your green salad along with some goat cheese and slivered almonds
• Use them in place of blueberries in muffins
• Make a cool summer soup featuring currants
• They are a lovely complement and garnish for poultry, especially duck
• And, if you must, use a dehydrator to dry the currants for use in scones

This weekend we will be going to a family gathering, including a cousin we have not seen in years. I have been charged with bringing dessert. I intend to bring blueberry pie and summer berry pudding. I’ll also bring a selection of plain berries for nibbling throughout our time together.

Recipes featuring currants

Summer berry pudding

6 1/2 cups mixed berries, preferably equal parts raspberries and red currants
1 c sugar
Large loaf of firm white bread, about a pound, cut into even slices and crusts removed

Line a souffle dish with plastic wrap (there should be bits hanging over the sides), then line it, bottom and sides, with slices of bread, overlapping them slightly. Cut the slices of bread as necessary for an even layer around the dish.

In a saucepan over medium heat, combine the berries and sugar. Cook about five minutes, until the berries release their juices but still have some shape. Let cool.

Carefully spoon the berries and juice into the bread-lined mold and cover with the remaining pieces of bread. Lap the excess wrap over the top of the bread-lined berries.

Place the dish in a shallow bowl. Place a plate, or some other flat element that can press down on the pudding, on top of the dish, then place something heavy on top of that. Put in the refrigerator at least over night.

To unmold, remove the weights, carefully peel back the plastic wrap and gently turn over onto a serving plate. Remove all the plastic wrap. Serve sliced with a dollop of whipped cream.

A little kirsch or even Chambord stirred into the simmering berries would add to this dish, as would grated lemon peel added to the whipped cream.

Currant scones

1 3/4 c sifted flour
2 1/4 tsp baking powder
1 tbsp sugar
1/2 tsp salt
1/4 butter, chilled and cut into small bits
2 eggs
1/2 c cream
1/2 c dried currants.

Preheat the oven to 450 degrees F. Whisk together the flour, baking powder, sugar and salt. Sprinkle the bits of butter over the surface of the dry ingredients. Cut the butter into the flour mixture using a pastry cutter or a couple of forks. When fully cut in, the mixture will resemble coarse meal.

In a separate bowl, beat the eggs lightly, then beat in the cream. Save 2 tbsp of the egg-cream mixture.

Make a well in the flour-butter mixture. Pour in the egg-cream mixture and stir with a fork with a few swift strokes to incorporate. When this process is about half done, add the dried currants.

Turn the mixture out onto a floured board and knead just enough to bring the dough together. Be careful not to overmix! Pat into a 3/4-inch thick round and place on a baking sheet. With a bread knife, cut the dough three times almost - but not quite - all the way through, making six wedges. Brush with the remaining egg-cream mixture and sprinkle with some coarse sugar.

Bake 15-18 minutes.

Red currant soup

1 lb red currants
1/2 c sugar
2 c water
2 c light cream or creme fraiche
Mint leaves for garnish

Put the currants through a sieve or juicer to extract all the juice. Meanwhile, heat the water and sugar until the sugar dissolves. Let cool. Combine the currant juice and sugar solution. Whisk in the cream. Serve chilled, garnished with mint.

This soup would also be good with a splash of white wine.

The tender, purplish green fig is one of the most ancient of fruits and one of the first fruits to be dried and stored for human consumption. History reveals that the Pyramid builders of Egypt found the fig invaluable, and a papyrus from 1552 BC extols the fig as a tonic that was good for the entire body. The fig is even a symbol of fertility in Oriental, Greek, and other Mediterranean cultures.

Fresh figs season

Dried figs are available year round, usually found in the dried fruit aisle of the supermarket, and can be used in recipes ranging from breakfast breads to savory stuffings for meats. Fresh figs, on the other hand, are in season beginning in the summer and extending into the fall.

Fresh figs have a succulent texture (as compared to the chew of dried figs) and are just as versatile as dried figs. Fresh figs can also be used to sweeten up savory dishes and desserts (you’ll see in the recipes below!).

Nutritious figs

Figs not only taste divine, they are also good for your family’s health. They are full of antioxidants and contain more fiber, potassium, calcium and iron than many other fruits. A 5-ounce serving of fresh figs has about 120 calories, 4 grams of fiber, 380 milligrams of potassium, 75 milligrams of calcium, and 1 milligram of iron.

Figs also contain a proteolytic enzyme that is considered as an aid to digestion and is used by the pharmaceutical industry.

Storing fresh figs

Fresh figs are very perishable and should be kept refrigerated. Use figs as soon as possible. Under ideal conditions, fresh figs can be refrigerated for up to five to seven days, or frozen in a sealed bag for up to six months.

Fresh Fig Recipes

Recipes are courtesy of the California Fresh Fig Growers Association

Citrus, Fig and Prosciutto Salad
Serves 6

One way to get your kids to eat salads is to add out of the ordinary ingredients. Figs and prosciutto have allure because they are so unique and have such distinctive flavors. Sweet figs and salty prosciutto make this salad irresistible.

Ingredients:
3 medium oranges
3 cups tightly packed torn romaine lettuce
3 cups tightly packed torn curly leaf lettuce
1 pound fresh figs, each cut into 4 wedges
4 ounces chopped lean prosciutto
1/3 cup fresh orange juice
2 tablespoons white wine vinegar
2 tablespoons water
1 1/2 tablespoons vegetable oil
1 tablespoon honey
1/2 teaspoon grated orange zest
1/4 teaspoon salt
1/8 teaspoon hot pepper sauce

Directions:
1. Peel oranges and cut crosswise into 1/4-inch-thick slices. Cut each slice in half. Combine oranges, lettuces, figs and prosciutto in a large bowl and toss gently.

2. Combine orange juice, vinegar, water, oil, honey, orange zest, salt, and pepper sauce in a mason jar. Cover jar tightly and shake vigorously. Drizzle orange juice mixture over salad, and toss gently to coat.

Fresh Fig Salsa
Makes 2 cups

Fruit salsas in the summer can’t be beat. This salsa, made with sweet figs and mango, can elevate the taste of any grilled meats, poultry or seafood.

Ingredients:
2 cups (about 1 pound) fresh firm-ripe figs, stemmed, diced
2 fresh green onions, sliced crosswise
2 medium tomatoes, peeled, seeded, coarsely chopped
1 cup peeled and diced mango
2 tablespoons finely chopped fresh mint
2 cloves garlic, minced
2 jalapeno peppers, seeded and minced
2 teaspoons grated lime peel
2 tablespoons lime juice
1 tablespoon balsamic vinegar
Salt and pepper, to taste

Directions:
Combine all ingredients and chill several hours to blend flavors. Serve with broiled or grilled fish, chicken, pork, beef or lamb or simply eat with chips for dipping.

Grilled Pork and Fig Kabobs
Serves 4

Kabobs are fun for the kids to construct and easy to get from grill to table. Fresh figs add a delectable uniqueness and sweetness that will have your family raving.

Ingredients:
1 pound pork tenderloin
2 tablespoons honey
2 tablespoons Dijon mustard
2 tablespoons seasoned rice vinegar
2 tablespoons unsweetened orange juice
1 clove garlic, minced
8 large fresh figs, halved lengthwise (about 3/4 pound)
8 (8- to 10-inch) metal or wooden skewers*

Directions:
1. Trim fat from pork, and cut crosswise into 16 slices. Combine honey, mustard, vinegar, orange juice, and garlic in a shallow, nonmetal dish. Add pork, turning to coat. Cover and marinate in refrigerator for at least 30 minutes.

2. Remove pork from the marinade. Thread 4 pork slices onto each of 4 (8-inch) skewers. Thread 4 fig halves lengthwise onto each of another 4 (8-inch) skewers.

3. Coat grill rack with nonstick cooking spray and preheat to medium-high. Place pork kabobs on rack and cook 4 minutes.

4. Turn pork skewers over, and place fig skewers, cut sides up, on rack. Cook for 4 minutes or until pork is done and figs are thoroughly heated. Serve with rice (and fig salsa), if desired.

*Soak wooden skewers in water for 30 minutes before use to prevent wood from flaming on the grill.

Fresh Fig Cookies
Makes about 3 dozen

Fig Newtons have nothing on these fig and nut studded cookies. These fresh fig cookies are especially good with a tall cold glass of milk or as fig cookie ice cream sandwiches.

Ingredients:
1 cup sugar
1/2 cup shortening
1 egg
2 cups flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground cloves
1 cup fresh figs, peeled, chopped
1/2 cup walnuts, chopped

Directions:
Preheat oven to 350 degrees F. In a stand up mixer fitted with the paddle attachment, cream sugar and shortening and add beaten egg. In a medium-sized bowl, sift dry ingredients. Add flour mixture to creamed mixture, blending on low speed. Use a spatula to fold in figs and nuts. Drop by spoonfuls on greased sheet. Bake for 15 to 20 minutes. Store cooled cookies in an airtight container in the pantry for up to a week.

What a disappointment it was the summer I had braces. I was specifically instructed not to even attempt to eat corn on the cob. Fresh, sweet corn kernels were still tasty, but eating them just wasn’t the same. While everyone else got to use Grandma’s corn shaped corn ear holders and take part in the time-honored tradition of rolling their ears in the designated corn butter, I used my fork. Oh well. It was only one summer.

Corn is incredibly versatile

Although we think of corn as a vegetable, it is really a grain. Corn makes great bread and muffins (try adding some fresh corn kernels next time), can be ground into cornmeal for a yummy side dish (think polenta), it is ground into a flour (my husband once accidentally made pancakes with masa harina, and they were so tasty we made them again on purpose), and it is simply delicious all on its own. It’s breakfast (grits), lunch (tacos), and dinner (corn on the cob). It’s a food staple in many regions of the world and, heck, it can even provide energy in the form of ethanol as an alternative to gasoline.

Choosing Corn

This year’s corn season has begun and we have already had some good corn and some not so good corn. Sometimes you don’t really know until you bite into it. But you can pick the better corn with a few guidelines:

• Look for husks that are still green and moist and silks that are, at worst, just browning. Better yet, look for silks are still golden and firm. Never, never black.
• Feel the length of the corn. It should be firm, but yield ever so slightly to gentle pressure.
• Buy your corn the day you are going to eat it. It should not sit! Since corn starts to lose its sweetness the moment it is picked, time is the enemy here. Keep it cool until cooking time.
• If you get your corn from a small grocer or farm, ask when it was picked. Better yet, find out when they put out the day’s pickings and be there for the best selection.
• Some markets let you shuck the corn at the store, thus reducing the mess at home. This is fine sometimes, but I like to keep my corn husked until the very last minute and, in one way of preparing corn, I need the husks.

Cooking Corn

It seems like everyone has their own way to cook corn on the cob perfectly. It probably speaks to how easy it is to cook corn!

There are numerous disagreements in our family on how to boil corn. One side is the strictly time side (five minutes after returning to a boil) and the other is the milk side (boil three to five minutes, but with a half cup of milk added to the pot). Either way, it’s good.

There are other ways to enjoy fresh corn, however. My personal favorite way to eat fresh corn on the cob is grilled. Yes, grilled (and yes, I’ll grill anything).

Grilled Corn

You can grill corn with the husks on or the husks off. I like them both ways. I think the husks-off method makes for a more intense sweetness while the husks-on method promotes a more tender kernel.

Directions:

Preheat the grill to medium-high.

For the husks off method, shuck all the ears of corn.

For the husks on method, remove the silks from the corn while retaining the husks. Carefully peel back the husks as much as you can without ripping them off or tearing the husks. Remove all the silks and replace the husks.

When the grill is hot, place the ears on the grill, lower the heat to medium-low and close the lid. Rotate the ears every five minutes or so.

Husks off method takes about 15 minutes. Some of the kernels will be caramelized. Husks on method takes about 20 minutes.

Corn Fritters

Another fun thing to do when you have a bounty of late summer sweet corn is make corn fritters (I think they are wonderful with grilled porkchops). The fritters so bring out the sugars in the corn that they sometimes stick to your teeth.

Ingredients:

6 ears of corn
1/4 c flour
2 tbsp sugar
1/2 tsp salt
1/8 tsp freshly ground pepper
1 egg, lightly beaten
2 tbsp shredded mild cheddar cheese
Canola oil for frying

Directions:

To cut the corn off the cob, run the point of a sharp knife down the middle of each row of kernels, cutting them in half, shave the kernels off the cob in long wide rows, then scrape what’s left on the cob with a spoon.

Mix together the corn, flour, sugar, salt, pepper, egg and cheese.

In a wide frying pan with flat sides, pour in the oil about 1/4-inch deep. Heat the oil to 365 degrees F. Drop the corn mixture by spoonfuls into the hot oil, then gently flatten with the back of the spoon. Cook until golden brown on both sides, carefully turning once. Let drain and sprinkle with a little more salt.

What better way to spend the 4th of July with your family than at a park or beach enjoying a mouthwatering picnic meal. This family-friendly menu can be assembled the day before, chilled in the refrigerator, and easily toted to your Independence Day locale.

And if these recipes don’t make your mouth water, you can always pack your basket with sandwiches, pilaf, salad, and your choice of dessert. You can also try this grilled vegetarian menu, if you are trying to reduce your meat consumption

Fourth of July family-friendly recipes

Vegetarian Wrap Appetizers
Serves 4

These scrumptious appetizers are ideal for an outdoor meal. They are easy to make and easy to eat mess-free.

Ingredients:
1 (8-ounce) package cream cheese, softened at room temperature
1 cup pitted olives, chopped
1 cup diced, seeded cucumber
2 tablespoons finely chopped basil
1 teaspoon balsamic vinegar
4 (8-inch) Tumaro’s Sun-Dried Tomato and Basil tortillas
Thin slices of provolone cheese
Red leaf lettuce

Directions:
1. Beat cream cheese in a stand-up mixer, fitted with a paddle attachment, until smooth. Add olives, cucumber, basil and balsamic vinegar and mix to combine. Evenly spread on tortillas, leaving a 1-inch border around the edges.

2. Cover cream cheese mixture with a thin layer of provolone and top with 1 to 2 lettuce leaves (making sure lettuce is smaller than the area spread with cream cheese mixture). Roll into logs and place seam-side down in a large plastic container. Cover and refrigerate for a couple of hours or overnight.

3. When ready to serve, remove wraps from the plastic container and use a sharp knife to cut wraps crosswise into 2-inch disks. Place on a serving plate for easy snacking.

Grilled Vanilla Spice Chicken
Serves 4

An unusual but incredibly tasty grilled chicken dish that your whole family will love.

Ingredients:
1 (20-ounce) Vanilla Coke or Pepsi Vanilla
1 cup store-bought or homemade BBQ sauce
4 skinless chicken breasts, bone-in and ribs attached

Directions:
1. Pour coke and BBQ sauce in a large plastic container, stirring to combine. Place chicken in container and refrigerate for 2 hours or up to overnight.

2. Preheat grill to medium-high heat. Use an oiled rag and tongs to grease the grate. Remove chicken from marinade, discarding marinade, and place on grill. Cover grill and cook for 10 minutes. Flip chicken and cook, covered, until juices run clear, about 10 minutes.

3. Remove from grill and tent with foil for 5 to 10 minutes to let the juices redistribute. Serve warm.

Note: If your picnic spot doesn’t have a grill and you aren’t taking your own, these juicy delicious chicken breasts can be broiled in the oven for 20 to 25 minutes. Wrap them tightly in foil before you head out and pack them away from the cold foods. The foil will keep them moist and warm for a couple of hours. Worst case scenario, you may have to eat these a tad on the cool side.

Chickpea Stuffed Tomatoes
Serves 4

Instead of packing an extra set of bowls to your picnic, sink your teeth into these chickpea stuffed tomatoes, no bowls required.

Ingredients:
4 large beefsteak tomatoes
1 cup canned chickpeas or garbanzo beans, rinsed
2 tablespoons lite mayonnaise
1 tablespoon minced fresh parsley
Salt and black pepper to taste
Store-bought or homemade honey mustard salad dressing

Directions:
1. Use a sharp knife to core the tomatoes, making a 2-inch round hole at the top of each tomato. Use a spoon to remove the seeds without damaging the tomato flesh (the tomatoes will be your serving bowls) and set aside.

2. In a medium-sized bowl, mix chickpeas, mayonnaise, parsley, salt and pepper. Add just enough honey mustard dressing to coat. Use a spoon to stuff tomatoes with chickpea mixture. Place tomatoes in a plastic container, cover, and refrigerate for a couple of hours up to overnight. Serve chilled.

Independence Day Angel Food Fruit Dessert
Serves 4

This is a quick dessert that commemorates the day with red, white, and blue.

Ingredients:
1 store-bought or homemade angel food cake, cut into slices
1 cup strawberry or cherry preserves
Juice of an orange
1/2 (8-ounce) container whipped topping
1 cup fresh blueberries
1 cup strawberry slices or pitted cherry halves

Directions:
Place slices of angel food cake on the bottom of an 8-inch square baking dish. In a small bowl, whisk together preserves and orange juice. Spread preserves evenly on angel food cake. Top with whipped topping. Decoratively arrange blueberries and strawberries or cherries on the whipped topping. Cover and refrigerate for a couple of hours or up to overnight. Serve chilled.

Lusciously creamy and full of flavor, avocados are a welcome ingredient in many recipes, from satisfying savory dishes to indulgently sweet desserts (avocado is a fruit, after all). Since avocados are applauded for their high content of heart-healthy mono- and polyunsaturated fats and other health-promoting benefits, you can feel good about including them in your family’s every day meals.

Avocado are nutritious

According to the California Avocado Commission, avocados are a good source of lutein, a carotenoid associated with heart and eye health. They are also rich in beta-sitosterol, which is a natural plant sterol which research suggests can maintain healthy cholesterol levels. In addition, avocados contain nearly 20 vitamins, minerals and plant compounds that contribute to the healthy nutrient quality of your diet.

If you have a baby transitioning into soft solids, consider mashed avocado. The smooth texture and nutritional profile makes it an ideal first food. Best yet, the healthy fat in avocado acts as a nutrient booster, meaning it helps the body absorb other nutrients. Good for a growing baby and good for a health-conscious family.

One whole avocado has about 250 calories. That sounds like a lot but if you make avocado a part of your meals instead of the meal, you can enjoy the creamy fruit’s rich flavor and health benefits without worrying about the calories.

Picking the perfect avocado

When you are in market to pick your avocado, opt for hard, unripe fruit if you aren’t planning on eating it right away, or choose a ripe fruit that gives when squeezed. Color is not a determinant of ripeness since some avocados turn black as they ripen while others stay bright green.

If you do pick an unripe avocado, ripen it in a paper bag at room temperature for a couple of days. Refrigerate ripe avocados or avocados that have been cut. To prevent browning of the flesh, lightly coat with freshly squeezed lemon juice and store in an airtight container. Eat ripe or cut avocados within a day or two.

Preparing avocado

Facing an avocado for the first time can be daunting. However, preparing it for meals is quite simple. Use a sharp knife to cut avocado lengthwise, pressing the knife through the peel and flesh to the pit. Gently twist the two halves to expose the pit. Use a spoon to pop the pit out.

Now you have the option of scooping out the flesh for dishes calling for mashed avocado, such as guacamole, salad dressings, or avocado ice cream, or you can use a sharp knife to score the flesh and use a spoon to gently remove the slices or dices from the peel.

Family-friendly summer meals with avocado

Strawberry Avocado Smoothie
Serves 2

A creamy blend of calcium-rich vanilla yogurt, avocado and high-antioxidant strawberries, this smoothie is packed with nutrition. The avocado adds healthy fat to this drink without being a dominant flavor.

Ingredients:
1 cup nonfat vanilla yogurt
1/2 avocado, pit removed
1 cup frozen unsweetened strawberries
1 tablespoon honey, agave nectar, or maple syrup
1 teaspoon ground cinnamon

Directions:
Place all ingredients in a blender or food processor and puree until smooth. Divide into two tall glasses and serve cold.

Avocado Fruit Salad
Serves 4

Though avocado is thought of as a vegetable, it is actually a delectable fruit. Adding it to fruit salad boosts the staying power and nutrition of the dish due to the avocado’s fat content.

Ingredients:
1/4 cup plain yogurt
Juice of a small lemon
2 tablespoons honey or agave nectar
1 avocado, halved, pitted, peeled, diced
1 cup cantaloupe balls (use a melon baller or just dice)
1 cup seedless grapes
Fresh mint leaves

Directions:
Whisk together yogurt, lemon juice, and honey or agave nectar in a large bowl. Add avocado, cantaloupe, and grapes. Gently toss to evenly coat fruit with dressing. Serve garnished with fresh mint.

Toasted Quinoa and Avocado Salad
Serves 4

Quinoa is a healthy kid-friendly grain with a nutty taste and excellent protein profile. Combining quinoa and avocado creates one of the healthiest vegetarian meals your family will love.

Ingredients:
1 tablespoon olive oil
1 cup quinoa, rinsed
2 cups low-sodium vegetable broth
1 cup cucumber, peeled, seeded, diced
2 cups grape tomatoes, halved
1 cup cooked/canned chickpeas or garbanzo beans
1/2 cup red onion, finely diced
1 tablespoon fresh Italian parsley, finely chopped
2 tablespoons fresh cilantro, finely chopped
Juice of a small lime
1 tablespoon balsamic vinegar
2 cups diced avocado
Freshly ground black pepper to taste
Belgium endive leaves

Directions:
1. Heat oil in a saucepan over medium-high heat. Add quinoa and cook, stirring frequently, until lightly toasted, about 5 minutes. Add broth and stir. Bring to a boil, cover, and reduce heat to low. Simmer for 10 to 15 minutes or until liquid is absorbed. Remove from heat and set aside to cool.

2. In a large bowl, combine cucumber, tomatoes, chickpeas, onion, parsley, and cilantro. In a small bowl, whisk together lime juice and vinegar. Add quinoa to the cucumber mixture and drizzle with lime vinegar dressing, tossing to coat.

3. Gently fold avocado into the quinoa and season with black pepper. Arrange endive leaves around the edges of individual serving plates and mound quinoa salad in the center. Serve warm or chilled.

Grilled Shrimp and Avocado Sandwiches
Serves 4

This open-faced sandwich combines a delectable array of textures and tastes. The butter lettuce serves as a top piece so you can still eat dinner with your hands.

Ingredients:
1/4 cup olive oil
1 tablespoon chopped fresh basil
1/3 tablespoon finely chopped garlic
16 jumbo shrimp, peeled, deveined
Salt and black pepper as needed
1/4 cup light mayonnaise
4 pieces sliced sourdough bread, toasted
2 medium avocado, halved, pitted, peeled, sliced
4 Roma tomato, sliced lengthwise
Butter lettuce leaves as needed

Directions:
1. In a large bowl, mix the oil, basil, and garlic. Stir in shrimp and marinate up to 4 hours, refrigerated. Remove from marinade and grill shrimp (on skewers or in a seafood grill basket) over high heat until bright orange, about 1 minute on each side.

2. Split each shrimp in half and season lightly with salt and pepper and set aside.

3. Spread mayonnaise on sourdough toasts. Layer shrimp, avocado, tomato, and lettuce leaves evenly on each of the toasts. Cut each sandwich in half and serve with extra avocado and mayonnaise.

Avocado Walnut Bread
Serves 8

Having a healthy quick-bread on hand in the summer gives you the mouthwatering opportunity for instant-gratification without turning on he oven - simply slice the bread for an easy breakfast, snack, or dessert.

Ingredients:
1 cup all-purpose flour
1 cup whole wheat flour
2/3 cup sugar or more to taste
Zest and juice of a small orange
1 teaspoon baking soda
1 tsp baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1 cup mashed avocado
1 egg, slightly beaten
1/2 cup buttermilk
1/2 cup coarsely chopped walnuts

Directions:
1. Preheat oven to 350 degrees F. and grease a 9-inch square baking dish.

2. In a large bowl, whisk together flour, sugar, orange zest, baking soda, baking powder, cinnamon, and salt. Set aside. In a medium-sized bowl, whisk together orange juice, avocado, egg, and buttermilk.

3. Add wet ingredients to dry ingredients and mix until moist. Fold in walnuts. Bake for 40 to 45 minutes or until bread is golden and a knife inserted in the center comes out clean. Let cool on a wire rack for 5 minutes then invert onto a cutting board. Cut into squares and serve with yogurt or ice cream.

And, of course, you can always transform your avocados into guacamole, salad dressing, or dips. Even easier, just slice them and use as a healthy filling for sandwiches or wraps and even deviled eggs. This summer, make nutrient-rich avocados a staple in your family’s healthy diet.

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Sandwiches are one of the easiest meals to prep. It’s also very convenient to tote as a lunch for your family members. Best yet, the near endless array of breads, meats, cheeses, spreads, and fruit or vegetable fillings also make them the most versatile midday meal.

If your family is bored with the same old PB&J or ham and cheese on rye, take them on a culinary trip around the world with sandwiches featuring intriguing international flavors and new and exciting sandwich makings.

Each of the following scrumptious lunches includes a different type of cheese. If you are watching your family’s fat and calorie intake but still want to treat their tastebuds to the unparalleled satisfying flavor and texture of cheese, substitute lighter versions of your dairy favorites.

These sandwiches can be made and eaten right away or wrapped in foil or plastic and kept refrigerated until you are ready to nosh.

Sandwich recipes from around the world

The Zesty Italian
Serves 2

Ingredients:
3 tablespoons eggplant bruschetta topping (found in jars in the Italian section)
1 1/2 tablespoons capers, drained, chopped
2/3 cup shredded mozzarella
Thinly sliced red onion
4 ounces lean roast beef
4 slices semolina bread or ciabatta

Directions:
Mix bruschetta topping and capers with cheese. Arrange onion and roast beef on two slices of bread, top with bruschetta mixture and remaining slices of bread.

Pastrami and Swiss with a French Flair
Serves 2

Ingredients:
1 teaspoon French salad dressing mix
1 tablespoon raspberry vinegar
1 tablespoon olive oil
1/2 cup sliced mushrooms
2 tablespoons Dijon mustard
2 tablespoons Neufchatel or cream cheese
1 tablespoon lite mayonnaise (or more to taste)
4 slices French bread, toasted
3 ounces pastrami
2 slices Muenster cheese
1/2 cup finely sliced cabbage

Directions:
1. Whisk together dressing mix, vinegar, and oil. Add mushrooms and toss to coat. Set aside to marinate for 20 minutes.

2. Stir together mustard and Neufchatel. Spread mixture on two slices of toasted bread. Spread mayonnaise on remaining two slices of toasted bread. Fill sandwiches with pastrami, mushrooms, Muenster, and cabbage.

Spanish Chicken Wraps
Serves 2

Ingredients:
1 small red bell pepper, finely chopped
1 teaspoon minced jalapeno (seeded to remove heat)
2 tablespoons finely chopped black olives
1/4 cup salsa (Be sure to read Do your tomatoes have salmonella?)
1 cup shredded lettuce
3/4 cup shredded or diced cooked chicken breast
1/3 cup shredded Anejo or Asadero cheese (substitute Jack cheese, if desired)
2 whole wheat tortillas

Directions:
Mix peppers, olives, and salsa in a large bowl. Add lettuce, chicken and cheese and toss to combine. Evenly divide among tortillas and wrap into a burrito.

Mediterranean Pockets
Serves 2

Ingredients:
1 pita pocket, cut in half
1/2 cup hummus (store-bought or homemade)
1/4 cup crumbled feta cheese*
1/4 cup finely chopped cucumber
1/4 cup finely chopped red onion

Directions:
Open each pita half and stuff with hummus, feta, cucumber and onion.

*Try Woolwich crumbled goat feta.

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Reading Betsy’s post about the roasted sweet potato salad, I was inspired. I just love sweet potatoes.

It wasn’t always that way. I used to think I despised sweet potatoes. This is directly related to my grandmother’s candied sweet potatoes she made at holidays. Now, I loved my grandmother very much, but my grandmother’s recipe was so sickly sweet that I swear she used distilled essence of Karo syrup in it. It was just too, too much. When I first met my husband, he was sure I was exaggerating about their sweetness. At his first holiday at my parent’s house he took a large helping, took one bite – and instantly understood why it took me until my mid-20s to eat and enjoy sweet potatoes.

Sweet potatoes truly are delicious and oh so versatile

It was one evening at a friend’s house that turned the tide: it was impossible not to have a few bites of the baked sweet potatoes without being rude, so I did, and I tasted the true flavor of sweet potatoes for the first time. They were delicious.

At restaurants, I’m a sucker for sweet potato fries, and an even bigger sucker if there is some raspberry vinegar to go with it. Sweet potato chips are a nice complement to a deli sandwich. My favorite way to enjoy sweet potatoes at home is the simplest way possible: baked. Add a little butter, a little kosher salt and you have a delicious simple lunch. Mashed sweet potatoes are wonderful, and substituting orange juice and a squeeze of lime for the butter and cream is a healthy variation. Potatoes au gratin? Use half sweet potato slices with the regular potato slices for a colorful twist. Latkes on the menu? Make them sweet potato latkes! Either half white potatoes and half sweet potatoes as with the au gratin or all grated sweet potato. And for breakfast, there’s sweet potato pancakes and sweet potato biscuits.

Almost any way you prepare potatoes, you can prepare sweet potatoes.

Orange Juice Mashed Sweet Potatoes

As with many of my recipes, this does not use exact amounts. Tasting and evaluating as you go are the best way to really learn to cook!

A few sweet potatoes, peeled and cut into cubes
Orange juice
Lime
Salt to taste

Boil the sweet potatoes in water until they are tender. Drain and return to the pot (off the stove). Pour in a 1/2 cup or so of orange juice. Mash the sweet potatoes, then using a hand mixer, whip the sweet potatoes until smooth, adding a little more orange juice, if necessary, for moistness. When they are about done, squeeze in some fresh lime juice and salt to taste and stir. Serve warm.

More than likely, you and your family have regularly eaten a morning bowl of cereal with milk or noshed on handfuls of dry cereal for an afternoon snack. You probably even crush up your kid’s favorite cereal or your preferred granola on yogurt or ice cream. But did you know that cereal can be used as a crunchy ingredient in both sweet and savory dishes?

Cereal adds texture, taste, and nutrition

Cereal Including cereal in recipes is nothing new (although, it may be novel for your family). Many cereal manufacturer’s feature out-of-the-bowl recipes on their cereal boxes and you can do a cursory search for “recipes with cereal” on the Internet to find a wide variety of scrumptious ways that cereal can enhance the texture and nutrition of some of your every day or even special occasion meals.

The healthier the cereal, the healthier your dish

And the healthier your cereal choice, the healthier your recipes will be. Opt for whole grain cereals with at least three grams of fiber per serving. Also, the least grams of sugars, the better. You may even find that the “health food” cereals you don’t like for breakfast can actually be just the cereals you need to improve the flavor and nutritional value of your family’s diet. You can even opt for organic cereals, if organic is in your budget.

Cereal can inspire new and exciting meals

If you are in a cooking rut or, perhaps, a cereal for breakfast rut, consider cereals as inspiration to feed your family a new selection of delicious and nutritious meals for lunch, dinner, and dessert. You will be surprised at the diverse ways cereal is more than a just a bowl eaten at breakfast. Here are a few recipes to get you started.

Recipes with cereal

Chicken Fingers
Serves 8

Kids love chicken nuggets and chicken fingers from the local fast food joint. This recipe is less salty, more juicy, and far healthier. The wheat flakes add fiber and a nice crunch but you can use corn flakes or any other unsweetened whole grain cereal you have on hand. You can also add finely chopped nuts to the crushed cereal for extra crunch.

Ingredients:
2 cups finely crushed wheat bran flakes or another unsweetened whole grain cereal
1 egg
1 cup milk
1 cup all-purpose flour
1 tablespoon Italian seasoning
Salt and ground black pepper to taste
2 pounds chicken tenders or boneless, skinless chicken breast, cut into strips
3 tablespoons olive oil

Directions:
1. Place cereal in a medium-sized shallow dish or pan and set aside. Preheat oven to 350 degrees F. and coat a large shallow baking dish with nonstick cooking spray.

2. In a medium mixing bowl, beat egg and milk. Whisk in flour, Italian seasoning, salt and pepper.

3. Dip chicken in batter then coat with cereal. Place chicken tenders in a single layer in baking dish coated with cooking spray and drizzle with olive oil.

4. Bake chicken uncovered for 30 minutes or until chicken is tender, golden on the outside, no longer pink on the inside and juices run clear. Serve warm with dipping sauces and a salad.

Multi-grain Meatballs with Zesty Tomato Sauce
Serves 4 to 6

This hearty meatball dish is especially satisfying after an afternoon of hard play at the park or beach. Meatballs can be eaten as an entrée or served atop a modest plate of tender pasta. You can even use them for meatball sandwiches or, for your next block party, serve them as appetizers skewered with cocktail toothpicks.

Ingredients:
1 pound extra lean ground beef or turkey
1 cup crushed multi-grain flakes, Chex, or shredded wheat
1/2 cup milk
2 tablespoons minced red onion
2 tablespoons minced fresh basil or parsley
1/4 teaspoon salt
Ground black pepper to taste
1 egg, lightly beaten
1 (28 ounce) jar spicy marinara sauce
Grated Parmesan cheese

Directions:
1. Preheat oven to 425 degrees F. In a large bowl, mix beef or turkey, cereal, milk, onion, basil or parsley, salt, pepper, and egg with your hands until well-combined.

2. Wet your hands (it makes working with the meatballs easier), and shape meat mixture into 32 balls. Place in a large baking dish and top with marinara.

3. Cover with foil and bake for 40 to 45 minutes or until meatballs are cooked through. Serve warm sprinkled with Parmesan.

Tropical Fruit and Granola Tart
Serves 8

When you want a sweet treat but don’t want to waste time baking it, give this no-bake creamy, tropical fruit topped tart a try. The crisp crust gets its crunch from granola and whole grain cereal, providing a nice contrast to the dreamy creamy filling and tender naturally sweetened fruit. This dessert is even healthy enough for breakfast.

Ingredients:
1 cup crushed low-fat granola
2 cups crushed whole grain cereal
2 tablespoons brown sugar
3 tablespoons melted butter
8 ounces Neufchatel or cream cheese, softened at room temperature
1 cup vanilla yogurt
1 teaspoon vanilla extract
3 cups mixture of diced pineapple and mango and sliced bananas
1/4 cup shredded coconut

Directions:
1. Preheat oven to 350 degrees F. Mix cereal and brown sugar in a bowl. Pour butter into cereal and dump cereal into a 9- to 10-inch pie plate or tart pan. Use your fingers to press mixture onto bottom and up the sides of the pie plate or tart pan. Bake for 10 minutes then remove from oven and set aside to cool.

2. In a stand-up mixer, beat cream cheese, yogurt, and vanilla until smooth. Pour mixture into pie plate or tart pan and smooth top with a spatula. Artfully arrange fruit on top and sprinkle with coconut. Refrigerate for up to two hours before serving. Tart can be made up to two days ahead but omit the bananas until right before serving because they will turn brown.

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This flavorful sweet potato salad makes a unique side dish. It also made a light and delicious vegetarian supper the next day!

This week our CSA bounty included four tender new sweet potatoes. My husband typically (irrationally!) hates sweet potatoes, but our friendly CSA farmer girl enclosed a recipe for this unique salad that I just HAD to try. With so many layers of strong flavors, I thought maybe he could enjoy sweet potatoes prepared this way. At least, I decided, that if he didn’t like sweet potatoes with FETA, then I would be sadly convinced that he’s never going to like sweet potatoes.

So, we had this for dinner Friday night with steak and butterflake rolls. The verdict? My husband said, “You could almost fool me into thinking these are NOT sweet potatoes!” He liked it! He ate it!

He also grilled a whole jalepeno when he was grilling the steak and sliced some of that up into the salad. If hot and spicy is your thing, he thought it was a great addition. We also thought this recipe would work well with red skin potatoes or beets.

Roasted Sweet Potato Salad with Onions and Feta

2 cloves garlic, crushed
2 teaspoons cumin
2 teaspoons paprika
1/2 cup olive oil
1/4 cup lemon juice
Salt and pepper to taste
1 large red onion, cut into wedges
3 lbs small sweet potatos, cut into wedges
3/4 cup (loosely-packed) coarsely torn flat-leaf parsley
2 tbsp thinly sliced preserved lemon rind (optional)
2/3 cups crumbled feta

Preheat oven to 400F. Combine crushed garlic and spices into a paste. Add 1/4 cup olive oil and 1/8 cup of lemon juice and season to taste with salt and pepper.

Place onion and sweet potato in a large bowl with the garlic and spice mix and toss to coat evenly.  Place the potato and onion mixture on a parchment paper-lined baking sheet and roast for 20-30 minutes or until vegetables are tender. Cool vegetables for approximately 15 mnutes and place in a large bowl.

Add parsley and preserved lemon to sweet potato mixture and toss to combine. Combine remaining olive oil and lemon juice in a bowl, season to taste, add feta and mix to combine. Drizzle over sweet potato and toss to coat.

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White rice is out, brown rice is getting old, yet you still need a healthy whole grain to round out your meals. Why not try the nutrient-rich goodness of quinoa?

What is quinoa?

Quinoa, pronounced KEEN-wa, is one of the oldest grains, originating in the Andean region of South America over 5,000 years ago. The Incas, who held the crop to be sacred, referred to quinoa as “chisaya mama” or “mother of all grains.”

And with good reason - quinoa provides the nutritional value of meat (without the saturated fat) and is packed with complex carbs, iron, fiber, magnesium, and calcium. Best yet, quinoa is gluten-free and lacks the allergy potential of many modern-day grains, like wheat.

Quinoa has survived the centuries because it is a hardy little grain. Unlike other grains, it thrives in harsh, high-altitude conditions, and is considered a sustainable crop. Another naturally protective property of quinoa is that it is coated with a substance called saponin, which makes the grain bitter and unpalatable to birds and other animals. However, once cultivated, rinsing the quinoa in water before cooking will remove the bitterness.

Quinoa is a mom’s friend in the kitchen

Keep a few boxes of quinoa in your pantry for quick meals. It takes less time to cook than brown or wild rice and it is nutritionally superior compared to white rice. As a bonus, your kids will think it is “cool” because every cooked translucent grain has a little white tail.

Quinoa cooks in 15 minutes, has a delectable nutty flavor, and can be used in place of all other grains. Try quinoa for breakfast as a hot cereal in place of oatmeal. In addition, if you have a baby who has transitioned to soft solids, substitute quinoa for rice ceral.

Toss quinoa with crisp-tender vegetables, juicy fruits, nuts, crumbled cheese or lean proteins for a near endless array of cold or warm salads and side-dishes. Use it in place of rice for holiday stuffings or other stuffed dishes, like stuffed eggplant, mushrooms, or bell peppers. Mix quinoa with mashed beans or ground meats to make a healthy hamburger, meatloaf, or meatballs.

Quinoa is also milled into quinoa flour, which can easily replace white flours in your baked goods. You can find quinoa in the grain section of most supermarkets and both the whole grain and flour can be found at health food stores. Give this ancient, nutrient-rich grain a try. Here are three recipes to get you started.

Kid-friendly quinoa recipes

Breakfast

Apricot Quinoa Cereal
Recipe courtesy of Northern Quinoa Corporation
Serves 4

Instead of boring porridge, let your kids start their day with a bowl of protein-rich naturally sweetened quinoa hot cereal. The millet adds a fun buttery taste in this dish but if you don’t have any on hand, replace with a like amount of quinoa.

Ingredients:
1 1/2 cups water
1 cup apricot nectar
1 cup chopped dried apricots (or other dried fruit)
1/2 teaspoon ground cinnamon
1/2 teaspoon ground mace
1/2 cup quinoa, rinsed
1/2 cup millet
1/4 cup cottage cheese
2 tablespoons maple syrup

Directions:
1. In a medium-sized saucepan, bring water, apricot nectar, apricots, cinnamon, and mace to a boil. Add the quinoa and millet and reduce the heat to a simmer.

2. Partially cover the pan and cook until the liquid is absorbed and the grains are tender, 15 to 20 minutes. Press the cottage cheese through a sieve into a small bowl (to give it a creamier texture) and stir in the maple syrup. Transfer hot cereal to serving bowls and swirl the cottage cheese into each bowl. Serve warm.

Lunch

Sesame Orange Quinoa Salad
Serves 4

Sandwiches are an easy fix for lunch but this flavorful and nutritious quinoa salad can be quickly made on Sunday and served as lunch for Monday or Tuesday. The varied textures and tastes will be a slam dunk for your tykes. For an even quicker dish, substitute Drew’s Sesame Orange Dressing for the tahini orange dressing in this recipe.

Ingredients:
2 tablespoons tahini* or peanut butter
2 tablespoons orange juice
1 tablespoon apple cider vinegar
Salt and black pepper to taste
1 cup quinoa, rinsed
2 cups vegetable broth or water
1 large navel orange, peel removed, diced
1 small cucumber, halved, seeded, diced
1/4 cup finely chopped red onion
2 heaping tablespoons finely chopped fresh cilantro
2 tablespoons sesame seeds

Directions:
1. To make a dressing, whisk together tahini or peanut butter, orange juice, and vinegar in a small bowl. Season with salt and pepper to taste and set aside.

2. In a small saucepan, combine quinoa and broth or water. Bring to a boil over medium-high heat, cover, reduce heat to low and simmer until water is absorbed and quinoa is translucent with a white ring, about 15 minutes. Remove from heat and set aside.

3. In a large bowl, combine orange, cucumber, and red onion. Add quinoa and toss ingredients until well combined. Drizzle with tahini dressing and toss ingredients to coat. Sprinkle with cilantro and sesame seeds and serve. Salad can be served warm or refrigerated and served cold.

*Tahini is sesame seed paste used commonly in hummus and nutty sauces. You can find it next to the nut butters at health food stores and most supermarkets.

Dinner

Quinoa Turkey Burgers with Easy Guacamole
Serves 4

This is a delectable combination of meat and grain topped with a dreamy guacamole. Avocados are rich in flavor and a tasty source of healthy unsaturated fat. For an added health bonus, garnish the burgers with fresh flat-leaf parsley or cilantro leaves. Herbs and spices are considered superfoods, providing a significant amount of antioxidants and, best yet, unbeatable flavor.

Ingredients:
1/2 cup quinoa, rinsed
1 cup chicken broth
1/2 pound lean ground turkey
1 egg, beaten
Salt and pepper to taste
1 avocado, halved, pitted
1 tablespoon lemon juice
1 Roma tomato, coarsely chopped
1/4 small red onion, coarsely chopped

Fresh flat-leaf parsley or cilantro leaves

Directions:
1. Bring quinoa and chicken broth to a boil in a saucepan over medium-high heat. Reduce heat to a simmer and cook for 15 minutes or until liquid is absorbed and grains are translucent. Transfer to a large bowl to cool.

2. Add turkey, egg, and salt and pepper to the quinoa and use your fingers to combine. Form into four patties and refrigerate while you make the guacamole. Preheat your indoor or outdoor grill (or broiler).

3. In a food processor, blend avocado, lemon juice, tomato, and onion until slightly chunky.

4. Grill or broil burgers until cooked through or to desired doneness. Serve on a whole grain bun or enjoy open-faced topped with guacamole.