How to Use This Book
Accompanying many of the recipes on the following pages are these symbols:
V Recipe is vegetarian, meaning it does not contain any meat or seafood. It may contain eggs or dairy.
G Recipe is free of any gluten-containing products such as wheat flour. When purchasing items like oats or soy sauce, opt for those labeled “gluten-free.”
F Recipe can be frozen for later use.
Many recipes can be altered by substituting ingredients based on what’s in your pantry and what your palate prefers. If you have special dietary needs, I’m confident you can work within the spirit of the recipe to make something similar that works for you. For example, if gluten tussles your tummy, you could use gluten-free bread crumbs or crushed puffed brown rice cereal when making individual shepherd’s pies (page 90), or try textured vegetable protein when rustling up taco cups (page 78) to ensure they’re vegetarian friendly.
Cooking times are approximate. Ovens can vary greatly with respect to the amount of heat they produce and retain. You may want to check for doneness about a minute or two before the cooking time indicated in the recipe. If your oven heats unevenly, try rotating the muffin tin halfway through the baking time.
Most often, I don’t mention the need for greasing the muffin cups in the recipe instruction as this depends on the type of tray you use. For example, silicone trays rarely require it, but if using metal or stoneware, assume that it’s always a good idea to apply a light coating of oil or butter. In reality, the extra calorie load this creates is negligible. I’m not a fan of oil sprays as they tend to leave a sticky residue and have an ingredient list with too many whatchamacallits. Better options for greasing are vegetables oils such as coconut or grapeseed and good old-fashioned butter. As the product cooks up, this little bit of fat on the bottom helps brown the undersides of baked goods, giving them a toasty mouthfeel. For intact extraction, always allow cooked items to cool in the muffin cups before attempting to unmold.
As much as possible, I try to base recipes on whole foods, as these provide a bigger nutritional payoff than more processed ingredients. For example, I almost always try to swap out all-purpose flour for more nutrient-dense whole wheat pastry flour. More flavorful coconut palm sugar, called for in many recipes, is a definite step-up from heavily refined white sugar.
MORNING GLORIES: BREAKFAST & BRUNCH
As the old saying goes, “breakfast is the most important meal of the day.” It’s true! A raft of research shows that consuming a well-balanced breakfast can improve concentration and help one maintain a healthy body weight, the latter likely by revving up metabolism and helping you avoid vending machine temptation later in the day. Studies also suggest breakfast eaters have an overall diet that is richer in dietary fiber, vitamins, and minerals. But maybe you’ve fallen into a breakfast rut—serving up the same bowl of cereal or plate of fried eggs every morning has left you a little blasé about your daybreak meal. Well, these muffin tin breakfast ideas are a fun and tasty way to break out of it.
In a perfect world, we’d all sit down every morning to a leisurely, healthy breakfast. In the real world, however, most of us do our fair share of eating breakfast in the car, in front of the computer, or on the subway as mornings become a hectic blur of chores. Instead of picking up a calorie-bomb elephantine bagel or muffin on the go, opt for some of the recipes that follow such as baked oatmeal, bacon and egg cups, and orange popovers that are healthier alternatives when you’re in a need for speed. Others, including polenta egg and sausage cups, and peach-stuffed French toast cups, are best enjoyed on a lazy weekend morning when you can afford the time to properly embrace their extra prep time and delightful flavors. Regardless, the heavy use of whole grains and smart protein choices within these recipes will give you sustained energy, not a short blast followed by a mid-morning crash.
BAKED EGGS IN PROSCIUTTO CUPS
Prosciutto is a thinly sliced cured ham originally from Italy and a wonderful alternative to bacon in this recipe. Unlike most muffin tin creations, these don’t make good leftovers, so only prepare what you can eat at once. They can also anchor a dinner meal. Serve with a crusty bread for dipping into the runny yolks. Serves 3 G
12 thin slices prosciutto
2 tablespoons grainy mustard or Dijon mustard
1/4 cup finely chopped basil
1/3 cup grated Parmesan cheese (about 1 ounce)
6 large eggs
chopped fresh chives, for garnish salt and pepper
Preheat the oven to 375°F. Grease 6 medium muffin cups with oil or butter and line each with 2 slices of prosciutto, enough to cover the bottom and sides completely. Spread mustard on the bottom of the prosciutto-lined cups, and top with basil and cheese. Press down lightly on the cheese to make room for the eggs.
Carefully crack an egg into each prosciutto cup. Season the tops of the eggs with salt and pepper. Place the muffin tray on a baking sheet to catch any egg overflow. Bake until the egg whites are set but the yolks are still slightly runny, about 17 minutes. Let cool for 5 minutes before unmolding. Garnish with fresh chives.
BAKED EGGS IN PROSCIUTTO CUPS, page 14
HUEVOS RANCHEROS WITH SALSA VERDE, page 16
HUEVOS RANCHEROS WITH SALSA VERDE
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