The candied orange peel I purchased, however, was not high quality and contained a large amount of pith. The candied orange sunk to the bottom of each muffin, and the original recipe I used called for granulated white sugar instead of brown sugar, so the muffins themselves were quite dry and flavorless. It took three attempts to get this recipe right, which included swapping in brown sugar, using fresh orange juice and fresh orange zest to make the muffins moist, and tinkering with the amount of blueberries for maximum impact.

Here is the final result! Use frozen blueberries for best flavor and texture (thaw first).

Blueberry-Orange Muffins
adapted from Cooking Light

2 cups all-purpose flour
1/2 cup brown sugar
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp ground cardamom
1/4 cup (1/2 stick) unsalted butter, room temperature
1 1/4 cup low-fat buttermilk
1 large egg
1 orange, zested and juiced
1 cup blueberries

Preheat oven to 350F and prepare a 12-cup muffin tin by coating it in cooking spray.

In a medium size bowl, whisk together flour, brown sugar, baking powder, baking soda, salt, and ground cardamom.

In a large bowl, combine butter, buttermilk, egg, orange juice and orange zest. Beat with an electric mixer on medium speed until combined. Add half of the flour mixture and beat to combine. Add the second half of the flour mixture and beat to combine. Fold in blueberries.

Spoon mixture into prepared muffin tins, filling the cups about 3/4 of the way. Bake for 25 minutes, until golden brown or until muffins spring back when touched lightly in center.

Makes about 12 muffins.

Butternut Squash note: for 1 cup of butternut squash puree, buy the smallest butternut squash you can find (or, if available, but half of a squash). Halve the squash and scoop out the seeds. Place, peel side down, on a baking sheet and cover with aluminum foil. Bake at 350F for 25-30 minutes, until tender. Allow squash to cool, scoop out the flesh, and mash with a fork. Reserve the remaining squash for another recipe (or another batch of muffins!).

Butternut-Orange Spice Muffins
adapted from Cooking Light

2 1/4 cup all-purpose flour
1 tsp ground allspice
1 tsp ground cinnamon
1 tsp ground nutmeg
1 tsp salt
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp ground black pepper
1 1/2 cups packed light brown sugar
1/4 cup (1/2 stick) unsalted butter, room temperature
2 large eggs
1 tsp vanilla extract
1 cup butternut squash puree
zest and juice from one small orange (about 1 tsp zest and 1/4 cup juice)

Preheat oven to 325F and coat a 12-muffin tin with cooking spray.

In a medium size bowl, combine flour, allspice, cinnamon, nutmeg, salt, baking powder, baking soda, and salt. Whisk together and set aside.

In a large mixing bowl, combine brown sugar, butter, eggs, and vanilla extract. Beat with an electric mixer on medium speed until combined. Add half of the flour mixture, beating just until combined. Add butternut puree, orange zest, juice, and the rest of the flour mixture, beat until just combined, scraping down the sides of the bowl.

Spoon batter into prepared muffin pan, fill each tin about halfway. Bake for 25 minutes, until golden brown or until muffins spring back when touched lightly in center.

Makes about 20 muffins.

While searching for recipe ideas for Veganomics, I came across a recipe from Cooking Light magazine with tons of vegetables and spices with couscous, and decided to try it. I made several modifications to accommodate what I had on hand, and you could use just about any vegetables you like in this recipe. Chick peas would be a great substitution for the mushrooms, zucchini would also be excellent.

I did not peel the eggplant, though you certainly could if you find the skin too tough. Look for an eggplant with smooth, unblemished skin that weights about 1 pound. Larger eggplant can be bitter and have more seeds. The couscous I used is particularly flavorful: tricolor with sun-dried tomato and spinach flavors.

Vegetables simmering before addition of couscous:

Moroccan Eggplant with Couscous
adapted from Cooking Light

2 tsp curry powder
2 tsp cumin
1 tsp cinnamon
1/2 tsp salt
1/2 tsp pepper
pinch of saffron threads (substitute turmeric if not available)
2 tbsp olive oil
1 large eggplant, about 1 lb, cut into 1/2 inch pieces
1/2 lb sliced mushrooms
2 cans diced tomatoes (14.5 oz each), undrained
1 cup chopped carrots
1 cup chopped cabbage
1 medium onion, chopped
2 garlic cloves, minced
2 tbsp fresh ginger, minced
1 cup orange juice
2 cups low-sodium chicken or vegetable stock
2 cups uncooked couscous

Preheat oven to 350F

Combine first 5 ingredients in a small bowl.  

Heat oil in an ovenproof Dutch oven over medium-high heat. Add onions, mushrooms, garlic, and ginger, saute 2-3 minutes. Add spice mixture, eggplant, tomatoes with juice, carrots and cabbage; saute 3 minutes.

Add orange juice and chicken stock; bring to a boil. Reduce heat and simmer 2 minutes. Remove from heat and stir in couscous. Cover and bake at 350° for 15-20 minutes.

Let stand 5 minutes before serving.

Recipe Summary:

Economically Friendly: The eggplant, which is often substituted for meat in dishes, was $0.99 per pound. Ground beef, however, was originally priced $4.39 per pound, and on sale was only reduced to $3.59 per pound. Pantry staples like canned tomatoes, chicken stock, garlic and onion didn’t break the bank either.

NOTE: Saffron is crazy-expensive, but I bought it months ago and haven’t used it, so I felt this was an appropriate time to get my money’s worth. Turmeric is a reasonably price substitution, and sometimes referred to as “the poor man’s saffron.”

Ecologically Responsible: Aside from avoiding the use of meat, this recipe can be adjusted to accommodate the vegetables currently in season. It is also an all-in-one meal, which reduces energy needs for cooking and the amount of dishes to be cleaned.

Excellently Healthy: Loaded with tons of veggies, plus spices for flavor, a generous 2 cup serving has approximately 300 calories. Adding chick peas would give it a boost of protein. Garlic, ginger, and cinnamon have all sorts of proven health benefits. I found this dish to be surprisingly filling and satisfying.

From chapter 2:30 AM: Late Night Rehab of Midnight Snacks, “try this fortifying concoction to hydrate your system, flush out some lingering impurities, and get your body rebounding with a vitamin booster shot.” The authors certainly don’t lack imagination. 

While the recipe is designed to stave off a hang-over, it’s a great early morning booster as well. Bonus: a full serving of fruit and veggies first thing in the morning, and then some. Normally, I adjust recipes to my liking, but this one was practically perfect. The only snag is the recipe is suppose to serve one, but I had plenty for two.

1 small papaya, peeled, seeded, and cut into chunks
1/2 cup orange juice
1/2 cup apple juice
1/2 medium cucumber, peeled, seeded, and cut into chunks
ice cubes (about 5-6)

Author’s instructions:

“Cast all the ingredients, along with any of the evening’s regrets, into the blender and puree.”

I do not advocate the peeling and seeding of fruits and vegetables, but in the case of papaya it is necessary. For the cucumber, it’s more about the texture of the smoothie. The only thing I added to this was a sprig of mint, just for show. If you really want to balance your breakfast, try yogurt or milk in place of the fruit juices.

Ripe papaya are more yellow than green and should yield slightly when you squeeze it.

3 oranges
2 garlic cloves, minced
2 tbsp soy sauce
1 1/2 lbs trimmed, boneless sirloin or rib-eye steak, cut into 1/2 inch strips
1 tbsp cornstarch
1 to 2 tbsp oil
6 green onions, green parts only, cut into 1 inch pieces
rice, for serving

In a small bowl, finely grate the zest of one orange and squeeze the juice. Add minced garlic and soy sauce and mix.

With a sharp paring knife, peel the remaining 2 oranges. Slice the oranges crosswise 1/2 inch thick and halve the slices. Remove any seeds.

In a medium bowl, toss the meat with the cornstarch until coated. Heat 1 tbsp oil in a large skillet over high heat. Working in batches (adding more oil as needed), brown the beef on all sides, about 3 to 5 minutes. Transfer to a plate.

Pour the orange juice mixture into the skillet and boil until syrupy, about 1 minute. Return beef to the skillet and add the orange slices and green onions. Toss until well coated and heated through. Serve hot, over rice.

Shown below, with yellow rice and Indian-Style Asparagus:

Sauce:
3/4 cup fresh orange juice
1 1/2 tbsp Triple Sec (orange flavored liqueur)

Couscous:
1 1/3 cups apple juice
3 tbsp butter
1/4 tsp salt
1 cup uncooked couscous
2 tsp grated orange rind

Topping:
2 tbsp butter
2 tbsp dark brown sugar
2 cups diced peeled Granny Smith apple (about 2 apples)
2 tbsp raisins (or golden raisins)
2 tbsp finely chopped crystallized ginger
1 1/2 tbsp Triple Sec
1/2 tsp ground cinnamon

Additional toppings (optional):
1/4 cup reduced-fat sour cream
mint sprigs

To prepare sauce, bring orange juice to a boil in a saucepan. Cook until juice is reduced to 1/3 cup (about 6 minutes). Stir in 1 1/2 tbsp liqueur.

To prepare couscous, bring apple juice, 3 tbsp butter, and salt to a boil in a saucepan. Gradually stir in couscous and orange rind. Remove from heat and cover. Let stand 5 minutes and fluff with a fork.

To prepare topping, melt 2 tbsp butter in a medium non-stick skillet over medium-high heat. Add sugar and cook 1 minute. stirring constantly. Stir in apple and raisins, cook 5 minutes or until apple is tender, stirring frequently. Remove from heat. Stir in ginger, 1 1/2 tbsp liqueur, and cinnamon.

To serve: Spoon about 1/3 cup couscous into dessert dish. Top with about 2 tbsp topping, 1 1/2 tsp sour cream (if using), and about 1 tbsp sauce. Garnish with mint sprigs, if desired. Recipe will make 8 servings.

6 tbsp ground coffee (not instant)
1 tbsp orange zest
1 tbsp chopped crystallized or candied ginger
1/2 tsp cinnamon
6 cups cold water

Combine coffee grounds, orange zest, ginger and cinnamon in a coffee filter. Brew according to manufacturer’s directions using 6 cups cold water.

Serve coffee with cream and sugar as desired. Garnish with whipped cream, cinnamon sticks, or additional orange peel.

Kick up the spice by adding 1/4 tsp nutmeg and 1/8 tsp cloves.