A more nutritious version of Moomie's Legendary Sandwich Buns

We're not consuming much bread these days ~ although no food is forbidden, we're just making wiser choices.

When we do eat bread I like it to be as nutritious as possible. I've been making Moomie's Sandwich buns for years but I've set out to revise the recipe to make it as healthy as possible, and this combination is my first try.

I eliminated the white flour entirely, instead used a combination of whole wheat white flour, whole wheat flour, dark rye flour and flax meal to equal the 3 1/4 cups flour in the original recipe. I also swapped out the butter with olive oil, substituted the sugar with small amount of molasses, used egg substitute instead of a whole egg and reduced the salt in the recipe. Mindful of portion control I made the buns about a third of the size of regular hamburger buns.

During the last rise I brushed the bun tops with egg substitute and sprinkled some with caraway seeds, and the others with an Artisan seed blend.

We really liked this revamped recipe, it produces a much denser and fuller bodied bun than the original which we enjoyed.

If you would like a printable copy of the revised recipe you can find it on my recipe blog by clicking HERE.

The reworked recipe also makes delicious soft-baked pretzels; I'll share them next time. :) :) :)

Have a Healthy and Delicious day!

Grilled Halibut with Mediterranean Flavors

We're advised to follow more of a Mediterranean-style diet for good health, which is fine by me because we find the flavors so agreeable. :)














The clean flavor of halibut is mild and the meat is firm; people who may not particularly like fish
usually find they don't mind halibut. I love almost all fish, and halibut is one of my favorites!














You don't really need a recipe, I just improvise this kind of dish by starting with the fish, then put myself into a Mediterranean frame of mind and think of the elements indigenous to that part of the world for the flavorings in the sauce.























I thought a vinaigrette would be good with the grilled fish (this would go well with other types of fish as well).

I made a basic red wine vinegar vinagrette, with very little extra virgin olive oil & heavy on the vinegar. If you find the vinegar flavor too strong you can dilute it with a little water.

I did not add salt to the vinagrette, only fresh chopped oregano and black pepper as the capers, even when rinsed, are salty.

As you can see, I halved some sweet cherry tomatoes then tossed them in the vinaigrette.

After that it is just a matter of plating the grilled fish and spooning the Tomato-Oregano vinaigrette over all. I garnished with additional fresh oregano leaves for additional flavor and color. It's equally good served immediately hot from the grill, or at room temperature as a salad.

If you try this I hope you like this as much as we do.

Have a Healthy and Delicious day. xo ~m

A glimpse into the life of Tree Swallows

Papa Tree Swallow...

Happily almost all of our birdhouse are filled with beautiful little Tree Swallows this year!

Here's a look at one of the families.

With Mama Tree Swallow ...

One of the offspring...

I love this stage of development when they discover the world outside of the nest and birdhouse ~ looking all over, scoping out their new world (and probably looking for their next meal to be delivered.)

There are at least two... we think there are three from the chirping.

...another meal is served. :)

Have a healthy and delicious day!

Roasted Asparagus - Sundried Tomato Salad with Lemon Vinaigrette

The trick to enjoying every bit of big, fat asparagus spears is to peel the tough lower parts of the stalks with a vegetable peeler, or sharp paring knife. By doing this the tender, delicious interiors are revealed without having to deal with the fibrous exterior.

I roast the trimmed asparagus in a hot oven on a low-rimmed baking pan, tossed with a minimal amount of olive oil. Usually I spray olive oil on the tray with my Misto oil sprayer, place the asparagus on the baking sheet, drizzle with only a teaspoon or so of olive oil, then toss with your hands to coat thoroughly. Sprinkle with coarse salt if desired (lately I've been omitting this step.)

Roast until just tender (there is carry-over cooking after the asparagus is removed from the oven.)

The light vinaigrette dressing is simply a little fresh lemon juice and a teaspoon or two of extra virgin olive oil, (fresh minced garlic and or a bit of Dijon mustard if you like), all whisked together to emulsify.

After arranging the asparagus spears on a platter or individual plates I drain and sliver a few sundried tomatoes (from the jar, packed in olive oil), arrange them over the asparagus,drizzle with the vinaigrette then top with a grind of freshly ground black pepper, ora few crumbled pink pepper corns as I did this time.

It's equally delicious served warm, or at room temperature; perfect as a side dish for al fresco dining!

If you try this, I hope you like it!

Have a healthy and delcious day! xo ~m.

Fresh Blueberry-Oatmeal Muffins with Flax Meal

A really good way to introduce extra oat bran, and beneficial flax into your diet.
Very low calorie and tasty, too!







The recipe is a combination from the American Heart Association, Bob's Red Mill, and a Diabetes Magazine.












A great guilt-free, mid-morning snack with a cup of tea! :)

Either fresh or frozen blueberries can be used, the recipe makes 12, and they freeze beautifully.

I take one out of the freezer at breakfast time and it is thawed by morning tea time. :)

You can eat them at room temperature, and they are extra tasty warmed.

If you would like the recipe there is a printable version on my recipe blog...

Please click HERE.

Have a healthy and delicious day!

xoxo ~m.

Grilled Chicken and Kumquat Kabobs with Citrus Marinade

Kumquats make such a lovely bush or topiary, with the added bonus of edible citrus fruit. Unlike other sweet citrus, it is the orange skin/rind of the kumquat which is sweet, the flesh is tart.

The potted tree lives quite happily outdoors from April to September or October in my climate, I winter it indoors near a bright window. After enjoying the fragrant blossoms small bright orange oval shaped fruits follow.

I harvest the crop a few at a time and incorporate them into a few recipes like this one. (They keep quite well left on the topiary for a couple of months.)

Boneless skinless chicken chunks marinated with a grapefruit, orange, and lime juices, a touch of honey (or Splenda) and a small amount of olive oil, then skewered with red onion, sweet red & green bell peppers and the kumquat halves are grilled until the chicken is cooked through.

Served on a bed of brown rice; I made extra citrus marinade and stemed the rice by substituting some of the citrus marinade for the water. It adds a pleasantly subtle nuance to the nutty flavor of the rice.

Along with some baby spinach and a scallion for each, with a mild viniagrette drizzle.

It was an easy and delicious dinner for Father's Day.

Have a healthy and delicious day!