Seed

All of the best flavors of an American Thanksgiving are featured in this fall soup. The benefit of using vegetable stock is twofold: most important to me is taste—vegetable stock, as opposed to rich chicken stock, melds seamlessly with the pumpkin, thinning its body without competing with the flavor. It also means that this soup is a perfect option for vegetarian guests. Trust me; everyone at the table with be happy with this tasty offering.

This, obviously, is made from a seed, not a nut, but it works just the same. We use pepitas, or hulled pumpkin seeds. We’ve tried making them from raw shelled seeds scooped straight from a pumpkin, but to no avail.

A platter of fresh fruit served with this lemony dip is a beautiful way to kick off brunch. This fruit salad can also be made into fruit kebobs for a different appearance. Just cut slightly bigger chunks and skewer the fruit onto bamboo skewers. You can prepare the fruit and the dip early and have this all ready when guests arrive. When you make the dip, mince the onion very, very finely or purée it, if you like, and be sure to use a neutral oil, such as canola or corn oil. I find that the onion adds a surprising savory flavor, but it’s not at all overpowering.

If you didn’t think waffles could taste good and be good for you at the same time, these will change your mind. Besides the taste of fresh applesauce, the addition of flaxseed meal, wheat germ, and whole wheat pastry flour imparts a wholesome flavor. If you choose to buy applesauce rather than making it from scratch, the waffles will still be very good, but nothing compares with homemade applesauce made with crisp autumn apples.

A buttery soft frosting blankets this tall and sprightly cake, rich with eggs and dotted with lemon zest and poppy seeds throughout. An impressive and showy dessert for lemon lovers, this can be made a day in advance. It’s a nice end-of-brunch finale.

This tastes no more of beets than a carrot cake tastes of carrots, yet it has a similar warm earthiness to it. It is less sugary than most cakes, and the scented icing I drizzle over it is purely optional. The first time I made it, I used half sunflower and half Brazil nut oil, but only because the Brazil nut oil was new and I wanted to try it. Very successful it was too, not to mention boosting everyone’s zinc levels.

Okay, I’ll admit it: Although I’m known primarily as a bread guy, I’ve been eating far more crackers than bread lately—probably always have, actually, and it’s a safe bet that I always will. Sure, artisan bread is the sexy sister, but a good cracker is the hardworking Cinderella of baked goods, and I think it’s time to bestow the glass slipper. In fact, I have a feeling that there are many other undeclared cracker freaks out there just waiting for crackers to be validated as a significant player in the exploding American culinary renaissance. A quick look at supermarket shelves shows that the real growth for both crackers and bread is occurring in the whole grain category. Even iconic brands such as Ritz are coming forth with whole grain products. I’ve spent nearly twenty years trying to convince folks to bake bread at home, even tilting at windmills by trying to encourage them to make 100 percent whole grain breads at home, but I’ve encountered far less resistance in urging that same audience to try making their own whole grain crackers. Why the receptivity? It’s probably because crackers are far easier and faster to make than bread (and the dough doesn’t even need to be held overnight in the refrigerator). But I also think there are deeper reasons. Crackers are so versatile, and so easily substituted for chips and other guilt-laden snacks. Whole grain crackers are the perfect, guilt-free snack. Not only do they have a satisfying, toasty flavor, they’re also loaded with dietary fiber, which helps lessen cravings for sweets and reduce mindless eating between meals. When properly made, crackers have a long finish. Eat some now and you’ll still be enjoying the lingering, earthy flavors in 30 minutes. Crackers can be naturally leavened with yeast, like Armenian lavash; be chemically leavened with baking powder or baking soda, like many commercial crackers; or be completely unleavened, like matzo or Triscuits. They’re usually crisp and flaky but don’t have to be. They can be buttery (with real or fake butter), or lean and mean, like saltines and other variations of water crackers. Whole grain crackers, regardless of the leavening method, have one major factor going for them: fiber, lots and lots of fiber. This cracker recipe is easy to make at home, even if you’ve never baked a loaf of bread in your life. It’s a variation of one of the most popular recipes from my previous book, Peter Reinhart’s Whole Grain Breads, and is especially fun to make with kids. I’ve adjusted the recipe so that these crackers, which are unlike any crackers you can buy, are even more crisp than the original. I’m ready to start a home-baked cracker revolution to match the bread revolution of the last fifteen years and hope I can enlist you in the cause.

I enjoy seeds in bread. They add all sorts of valuable nutrients, and they just taste so good. This bread is similar to a classic German Mehrkorn bread, loaded with seeds and just a touch of whole wheat flour (though you can certainly use more whole wheat if you like). I love to make sandwiches with it, especially peanut butter and jelly, to toast it, or to simply eat it by the slice. Take my word for it, it tastes really good. Only the sunflower and pumpkin seeds need to be toasted; the sesame and flaxseeds can go in without toasting. Natural sesame seeds, which are light brown because they still have their hulls, are much more appealing in this bread than white sesame seeds, which have had the hulls polished off. If you’re feeling adventurous, you can use other combinations of seeds. Try adding lightly toasted chopped walnuts or pecans. Because the dough will stiffen overnight in the refrigerator as the seeds slowly absorb moisture, it’s important to have a very soft, supple dough—even a tad sticky—before you put it away for the night.

Snacking is as much a Mexican pastime as it is an American one. These snacks, which are sold by street vendors, go great with beer and cocktails. Served as a trio or on their own, they are incredibly addicting!

Before I was an exchange student in France, I wasn’t sure how I felt about raw zucchini. I now know how delicious it can be. Using a vegetable peeler to make long pasta-like strips for this yummy salad will give it a sophisticated look, but you can also simply grate or thinly slice them, so do whatever makes you happy.

The unexpected crunch of poppy seeds in these very pretty, delicate cookie cups is the perfect foil for any homemade ice cream or a fruity sorbet.

Although there appear to be many recipes for the Armenian dish called khavits, most of which entail frying semolina or cracked wheat in butter before boiling it, the toppings are what hooked me when I had it for breakfast at an Armenian café in my town. You can crack your own wheat in a blender (see page 59), or use semolina, store-bought seven-grain cereal, or even Cream of Wheat. For added fiber, I usually include a couple of tablespoons of ground flaxseed in each serving.

After years of carefully studying dessert habits, I’ve begun to refine my theory that there are two types of people—those who like lemon desserts and those who like chocolate. I’ve observed that there’s a subspecies that likes desserts with a crunch, a group that includes me. I’m a big fan of seeds, and I like to add them to these jam-filled cookies to put them squarely in the crunchy camp. Or should I say “roundly,” since they are, indeed, round. But feel free to use any cookie cutters you have—round, square, oval, or even heart-shaped.

When I first moved to the States, I often had major cravings for this beverage. In Mexico, chia seeds are sold in most markets and spice shops, but I couldn’t find them anywhere in the States, and when I tried to explain what they were, people looked at me like I was crazy. Then, late one night when I was watching TV, I saw this thing called the Chia Pet. I had found my seeds! Chia seeds look like poppy seeds, but when soaked in liquid for a while, they bloom and develop an awesome gummy texture. This limeade is made using the whole lime, which gives it a slight bitterness, but trust me: it’s so good you won’t want to make it any other way.

I’m not a fan of commercial protein bars. In my opinion, they’re too sweet, more like candy than food. But I do love the idea of portable snacks packed with nutrition. So I decided to make my own and fill them with lots of protein, fiber, and a mild sweetness derived from agave nectar and dried fruit. All my gym buddies love them. They’re a great on-the-go snack or even breakfast in a pinch. Substitute almond butter for the peanut butter to change it up a bit.

These chewy low-fat cookies make the perfect afternoon snack. Chock-full of fiber and protein, they’re a nutritious pick-me-up—and they’re quick and easy to make.

This is the best vegan banana bread ever—super moist and deliciously sweet from the dates.

These muffins are loaded with good-for-you veggies, fruits, and seeds—and they’re vegan, too. The silken tofu replaces the dairy and eggs, and adds moistness and protein for a tasty breakfast or afternoon snack.

These muffins are another way to add fiber and nutrient-rich veggies to your day. Pack a little more nutritional punch into this recipe by using organic canned pumpkin.