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Vegetable kabobs

One of my all time favorite dishes is Shish Kabob (or Shish Kabab). Whether it’s Middle Eastern, Arabic or Israeli, I love the suckers. I make them with lamb, beef or poultry; in sandwiches, pita bread, or over rice pilaf or steamed white rice. But what do you do if you’re a vegetarian? Well, you can make veggie kebobs. That’s right, veggie style. And just the same way as you would prepare regular shish kebob.

So, for my vegetarian friends, what follows is a vegetable kebob recipe. You can use almost any firm vegetable for this; just cut them up into pieces. You can try broccoli florets, or asparagus, or cauliflower, Brussels sprouts, or even add tofu. In this recipe I went for zucchini, cherry tomatoes, onions, pimentos, and white mushrooms. In terms of mushrooms, you can substitute portobello, cremini, oyster mushrooms, shitake or any other. Let your imagination run wild.

VEGETABLE KEBOBS

2 medium zucchini, washed, with ends cut off, and each zucchini cut into 6 slices
12 cherry tomatoes, washed and dried with paper towels
2 pounds fresh white mushrooms, washed and dried with paper towels
2 large onion, peeled and cut into eights
I large bell pepper (pimento), green, yellow or red, washed and cut into squares
1/2 cup olive oil
2 tablespoons fresh chopped parsley
1/2 teaspoon dried oregano
3 garlic cloves, finely minced
1/4 teaspoon freshly ground black pepper

1. Place vegetables on skewers, alternating vegetables.

2. Place olive oil in a small bowl. Add parsley, oregano, garlic and pepper. Mix well; and brush over all the vegetables.
3. Place skewers under the grill in an oven; or in an outdoor grill, either using a gas grill or over hot coals. Grill for about 5 minutes. Turn and grill another 5 minutes, brushing with olive mixture frequently while cooking.
Yield: 4 to servings.

Broiled Tuna Sandwiches

March 26, 2012 / Oswald Rivera / 2 Comments

I’m an aficionado of canned tuna fish. Have been all my life. Like most Americans, it’s mainly been in the usual tuna fish sandwiches. You know the deal: 2 slabs of bread and tuna mixed with gobs of mayonnaise. Canned tuna has so many uses. Back in Spanish Harlem, during my salad days, we use to make a quick meal of canned tuna fish over rice. Simple and delicious. But the sandwiches remained our usual standby. And in our experimenting with tuna sandwiches we came upon our favorite: broiled tuna sandwiches (of which the recipe is given below).

It should be noted that in the U.S. 52% of canned tuna is used for sandwiches. While 22% is for salads, and 15% is for other uses such as casseroles. Canned tuna comes in 2 variations: Chunk Light and White Albacore (also known as “solid white tuna”). Chunk light tuna comes from darker species of tuna and is considered not as good as solid white. The interesting thing is that chunk light contains lower levels of mercury than albacore white and thus it’s healthier for you. According to the American Medical Association, canned tuna contains various levels of mercury. So, for young children it should be limited to no more than 2 meals a month. Whereas chunk light should be limited to 3 meals a month. All this is off-set by the fact that canned tuna is a good source of Omega-3 fats that help reduce cardiovascular disease.

BROILED TUNA SANDWICHES

2 cans (5-oz) tuna, flaked
1 cup chopped celery (about 2 large ribs)
1/4 cup mayonnaise
1 clove garlic, finely minced
1/4 teaspoon dried oregano
Freshly ground black pepper to taste
4 hamburger rolls, split and toasted (or 8 slices toast)
Grated Parmesan cheese to taste

1. In a bowl mix all the ingredients except the rolls and Parmesan cheese.
2. Spread rolls on a baking pan or cookie sheet, and spread with the tuna mix to cover. Sprinkle with Parmesan.
3. Broil about 6 inches from heat source until bubbly (about 5 minutes).
4. Cover with roll tops. Cut each roll in half and serve.
Yield: 4 servings.

The Power of Grits

March 8, 2012 / Oswald Rivera / 0 Comments

I came across grits, that all-American gem, while stationed down South during my time in the Marine Corps. And I got to love them. I was, and remained hooked on grits. This archetypical Southern staple is like no other. Strange that a kid from Spanish Harlem should become so enamored of this dish but, then, why not?

Grits are of North American Indian origin. It is simply coarsely ground corn. The preferred version in the South is hominy grits. This is field corn that is soaked in lye water (what in the old days was known as potash water). The corn kernels swell to twice their size, and are then dried and ground. Hominy as an Indian food goes back to at least 5,000. When European colonists came to the Americas, the Indians taught them how to make it. Hominy comes in three varieties: fine, medium or coarse. A newer innovation, quick grits, is very fine grain that has been pre-steamed. But no real Southerner would ever eat or cook quick grits. That would be sacrilege. To them the old-fashioned stone ground gits is the real deal.

Grits comprise the typical Southern breakfast. They are nominally served with butter, sausage, country ham or red-eye gravy. The words “grits” is derived from the Old English “grytt,” meaning coarse corn meal. As such grits is similar to corn-based porridges such as the Italian polenta and the ever popular farina. Besides breakfast, grits has another use: when I was down South they would take leftover cold grits, slice it like bread and fry the slices in oil. Another way to enjoy this heavenly item.

When making grits, the rule of thumb is that grits it will consume four times their volume. So, for 1 cup of grits use 4 cups or water or chicken stock, and simmer for 20-25 minutes until the liquid is absorbed. I recall that grits was popularized in the 70s TV series Alice where the waitress, Flo, working at Mel’s Roadside Diner, would always exclaimed, “Mel, kiss mah grits!” And, just one more fact, there’s even a World Grits Festival held yearly in St. George, South Carolina.

The recipe given below is simply grits cooked with onion, garlic, nutmeg, red pepper, Cheddar cheese and eggs. Then the whole thing is baked in a casserole. Another innovative way to cook grits, and it’s scrumptious.

CHEESE BAKED GRITS

1 cup grits
4 cups boiling water or chicken stock
Salt to taste
2 tablespoons butter or margarine
1 medium onion, chopped
1 clove garlic, finely minced
1/4 teaspoon grated nutmeg
1/2 teaspoon crushed red pepper
2 cups grated sharp Cheddar cheese
4 eggs, separated

1. Stir grits into boiling water or stock. Add salt and cook until soft.
2. As the grits cook, preheat oven to 350 degrees F.
3. In a small pan, melt the butter and saute the onion and garlic until soft.
4. Add to the cooked grits along with the nutmeg, red pepper and Cheddar cheese. Stir to combine.
5. Let cool slightly and add the egg yolks. In a small separate bowl beat egg whites until stiff and they hold soft peaks. Fold into grits mixture.
6. Spoon mixture into a casserole (about 2 quarts). Here I prefer to use a cast-iron pan. But any good baking pan or souffle dish will do. Place in oven and bake for 25-30 minutes until desired degree of doneness.
Yield: Six or more servings.

Frogs’ Legs Provcencale

February 15, 2012 / Oswald Rivera / 1 Comment

I know, you’re saying, “Frogs’ legs—what the f . . ..” Yes, kiddies, frog’s legs. That’s the recipe I want you to try. Now, hear me out. I admit, it’s most likely not your usual tidbit, and it’s mostly associated with hoity-toity French cuisine. Yet did you know that frog’s legs is a delicacy of Cantonese cooking, as well as Thai, Vietnamese, Portuguese, Spanish, Greek and Italian cuisine? Not to mention, it’s also popular in the southern regions of the U.S. In Indonesia it’s a national dish in the form of Swikee Kodok Oh, or frog’s legs soup usually served with rice. So, don’t get bummed out. It’s a favorite dish of a lot of people, not just our French brethren. Frog’s legs have a mild, enticing flavor similar to fish. They are also rich in protein, omega-3 fatty acids (the good kind), vitamin A and potassium. Figure it this way: the suckers are good for you.

The historical record shows that frogs’ legs were popular in southern China as early as the first century of the Common Era. The Aztecs also had a yen for them. But, ironically, it was the Catholic Church that made them a staple in France. Early on, the church had a prohibition on eating meat on a certain number of days during the year, the most common being Friday. Gluttonous monks in France got around this by qualifying the frog as a fish, and not as a meat item. Naturally, since frogs grew wild during that time, hungry peasants got into the act by dutifully following the monk’s (and the Church’s example) and eating the frogs. And a national dish was born. They became so endemic with French cuisine that the favorite insult toward the French is referring to them as the Frogs.

The dish crossed the Atlantic by way of Louisiana, where the French speaking Cajun folk popularized it in New Orleans. And to this day they still enjoy it either deep-fried, sometimes breaded and sometimes not. Now, don’t get turned-off by it. Check out the recipe. Give it a chance. It might surprise you. Where can you get frog’ legs? Well, at most large supermarkets these days (most often in the seafood section). Barring that, at specialty food stores, and even on-line. They are usually sold frozen and already cleaned. Most Asian markets carry them, sometimes even fresh. For the more adventurous, you cay buy whole bullfrogs that can be cleaned and skinned at home. If you manage to get these, you can trim off the skin as if you were sliding off a glove from the legs. Then soak the legs in cold water for 2 hours before cooking to mellow out the flavor.

For the recipe given, you can use farmed or wild frog legs. Farmed legs tend to have a lighter hue, whereas their wild cousins have a richer, gamier taste. Most frogs’ legs are roughly the size of a small chicken wing. In all cases they should be plump and have a nice pink color.

FROGS’ LEGS PROVENCALE

12 large pairs of 24 small pairs frog’s legs
Cold milk to cover (whole or 2%)
1 can (1lb. 12oz) crushed tomatoes
2 cloves garlic, peeled and finely minced
Flour for dredging frogs’ legs
1/4 teaspoon dried oregano
Salt and freshly ground black pepper to taste
1/2 cup vegetable or corn oil
1/2 stick butter
1/4 cup finely chopped parsley

1. You need to keep the frogs’ legs flat as they cook. This is done by inserting one leg in between the two muscles of the lower part of the other leg.
2. Place the legs in a bowl and add cold milk to barely cover.
3. Place the tomatoes, undrained, in a small saucepan. Stir in the garlic and bring to a boil. Lower heat and simmer for 20 minutes. Remove from heat and set aside.
4. Meanwhile, blend the flour with the oregano, and salt and pepper to taste. Remove one pair of legs at a time from the milk and dredge in flour, turning to coat well.
5. Heat oil in a large skillet or fry pan, add butter and, when it is quite hot, add the legs. Cook until golden on one side. Turn and cook until golden on the other side.
6. Transfer the legs to a serving dish and arrange them neatly in one layer.
7. Quickly heat the tomato sauce and spoon it over the legs. Sprinkle with the chopped parsley and serve with a crusty loaf of bread.
Yield: 4 servings.

Clams for St. Valentine’s Day

February 6, 2012 / Oswald Rivera / 0 Comments

St. Valentines’s day is just around the corner. Guys and gals, this time around instead of going out to some overpriced restaurant, why not cook your honey a sumptuous, extravagant meal featuring clams. Yes, clams. Why? Because clams throughout history have been regarded as an aphrodisiac. In other words, a sex stimulant. So what better way to celebrate the holiday? Casanova, the great lover himself, touted clams as a great aid in his many conquests. And, you know what? It ain’t too far off the mark. In 2005, in a study by Italian and American scientists, it was discovered that amino acids found in bivalves (clams, oysters, mussels, ext.) had the potential to raise sexual harmone levels. The study itself was conducted on a species of Mediterranean mussels that showed these bivalves contained amino D-aspartic acid and N-mythyl-D-aspartic acid that induced sexual harmone production in rats. There have been no follow-up studies to measure the impact on humans, but for all you out there who love shellfish, it’s great news.

To our forebears, even before science got into it, clams were regarded as an aphrodisiac because (as some noted) their plump flesh was likened in appearance to testicles. It stands to reason why someone like Casanova and, many others, would scarf up clams at the dinner table and elsewhere. But more. Let’s put it in serious perspective. A single serving of clams provides more than 100 percent of the daily allowance for iron. They are also a source of protein—which is excellent for sustaining energy. Do the math. But even for those of us who don’t consider clams as appetizing, they are delicious as in the following recipe in which they are prepared in a green sauce. This is a dish that is very popular in Spain. And believe me, you’re beloved will be very impressed and more. Serve the clams and sauce atop plain white rice and you will have a very interesting and, hopefully, entertaining evening on St. Valentine’s Day.

ALMEJAS CON SALSA VERDE
(Clams with Green sauce)

About 24 to30 littleneck clams
1/4 cup olive oil
2 cloves garlic, finely chopped
1/4 cup chopped scallions
Freshly ground black pepper to taste
1/4 teaspoon dried oregano ( or 1/2 teaspoon fresh)
1/2 cup dry sherry
3/4 cup fresh or canned clam juice
1 tablespoons butter
2 tablespoons flour
2-3 tablespoonswater
Salt to taste
1/2 cup chopped parsley
Hot cooked rice

1. Have the clams opened at the fish store, or open them by hand with a knife or clam opener. However, open the clams on the half shell, discarding the top shell. Leave the clam attached to the bottom shell. Reserve the clam liquid.
2. Heat the olive oil in a skillet or fry pan (I prefer cast-iron) until it’s very hot. Then add the clams on the half shell and garlic. Cook, stirring over high heat about 30 seconds. Be aware that if you cook them any longer the clams will toughen, and you don’t want that. Add the scallions, pepper, oregano and sherry. Add the clam liquid, clam juice and butter, and bring to a boil.
3. In a cup quickly blend the flour and water and stir it into the clam sauce. Stir until thickened. Add salt to taste. Stir in the parsley and mix.
4. Serve over rice.
Yield: 4 servings.

Sancocho

January 13, 2012 / Oswald Rivera / 0 Comments

Now that the weather has gotten a mite chillier (finally), our thoughts turn to warm, hardy comfort foods. Sancocho is such a variety. It is the archetypal Puerto Rican stew. It’s hearty and stick to the ribs fare.Think of the French cassoulet where pork, beans, lamb and sausages are all mixed together in a casserole. In that vein there is Nabiaki Udom which calls for chicken or beef or anything else on hand thrown into one dish. Also the Chinese Congee would come to mind. You get the idea, put everything together in one pot and let it simmer until it’s rich and thick. Sancocho follows along the same lines with an assortment to vegetables which are added to a broth. The vegetables include root plants such as yuca, also known as cassava; yautia (ya-oo-teah), also called tanier or dasheen; and name (nyah-meh), a starchy root.

In Puerto Rican slang, sancochar means to boil ot stew. Thus the sancocho moniker since it is a platter containing pork, chicken and what have you. Sancocho takes time and patience to cook. But it’s worth the effort. The result is an ultimately superior meal in itself.

The recipe below is from my first cookbook, Puerto Rican Cuisine in America (Avalon Books-Thunder’s Mouth Press). The root plants (or bianda) can be found in any Asian or Caribbean market. Cassava is a common product these days, no problem there. If you can’t find yautia, then substitute turnips, and for name, you can use yams.

SANCOCHO

1/2 cup olive oil
1 medium green bell pepper, cored, seeded and chopped
2 cloves garlic, peeled and crush
3 aji dulce (sweet chili pepper), seeded and chopped
6 fresh cilantro leaves, washed and chopped
1 pound boneless chuck beef, trimmed of fat and cut into 1-inch chunks
1 pound pork shoulder, cut into 1-inch chunks
1 medium stewing chicken (about 2 1/2 pounds) washed and cut into serving pieces
1 teaspoon ground black pepper
1 teaspoon dried oregano
2 ears fresh corn, shucked and quartered
1/2 pound yuca, peeled and cut into 1-inch pieces
1/2 pound yautia, peeled and cut into 1-inch pieces
1/2 pound name, peeled and cut into 1-inch pieces
1/2 pound pumpkin, peeled and cut into 1-inch pieces
3 green plantains, peeled and quartered
1/2 cup tomato sauce
1 teaspoon salt

1. Heat oil in a large kettle or Dutch oven and add bell pepper, onion, garlic, aji dulce and cilantro. Saute over moderate heat until tender (4-5 minutes).
2. Add beef, pork, chicken, pepper, and oregano. Cook until meat is browned (8-10 minutes).
3. With a slotted spoon, remove chicken parts from pot and set aside.
4. Add corn, yuca, yautia, name, pumpkin and plantains to meat.
5. Add water to cover contents in pot, also add tomato sauce and salt. Bring to a boil. Cover, lower heat and simmer for 30 minutes.
6. Add chicken and continue to cook on low heat until meat is tender (about 2-2 1/2 hours).
7. Uncover pot and remove plantains. Place in a bowl and mash with a potato masher or big spoon. Let cool for a few minutes. Form into small balls with palms of hand. Return to kettle and boil for 1-2 minutes.
8. Serve with a loaf of crusty bread.
Yield: 12 servings.

Ipocras

December 26, 2011 / Oswald Rivera / 0 Comments

During winter and, especially the holiday season, it is customary to drink wine infused with spices, such as mulled wine or “hot wine.” Spiced wine goes back to Roman times and, during the Middle Ages, the most popular drink of all was Ipocras (or Hipocras). This was a mixture of wine, cinnamon, sugar and ginger. In some recipes nutmeg was also added. Ipocras was taken at the end of a meal as a digestive. That means it was beneficial to the internal plumbing. It was a drink of the highest nobility and it was served to Queen Elizabeth I at her coronation.

It was also a drink that defined your station in life. According to a very old cookbook, Forme of Cury (1390), Ipocras made with sugar is destined for the lords. Ipocras made with honey is for the people. Sugar was a very expensive commodity in those days which only the higher classes could afford it. Luckily, today, those of us in the 99 percent can afford sugar as well as honey. So think of drinking Ipocras as a way to get back at the one percenters. Whichever way you look at it, it makes for a great beverage during these cold, chilly days. Hell, it’s a great drink for any season since it can be served at room temperature or slightly chilled.

The recipe given is by one Ruperto de Nola from his cookbook, Libro de Guisados (Book of Stews), the 1529 edition. Ruperto was cook to King Fernando of Naples.

The Middle Ages is not known for its gastronomy. But this drink seems to have gotten a lot of people through those Dark Ages.

IPOCRAS

1 1/2 cups red wine
1 1/2 cups dry wine
1 teaspoon powdered cinnamon
1/2 teaspoon powdered cloves
1/8 teaspoon powdered ginger
2 tablespoons sugar (or more to taste)

1. Combined all of the ingredients in an enameled or heat-proof glass pot.
2. Bring slowly to a boil.
3. Once it starts boiling, remove from heat. Strain though cheesecloth or a cloth sieve set over a bowl. Serve at room temperature, or slightly cool, in mugs or (if you want to be fancy about it) wine glasses.
Yield: about 2-3 cups

Potato Pancakes

December 3, 2011 / Oswald Rivera / 1 Comment

Potatoes have been with us since the beginning of time. But it was the Spanish conquistadors who brought it to Europe from Peru in the 16th century. Funny thing is that it wasn’t until the 1800s that potatoes gained currency throughout most of Europe and became the common staple we know today. It’s popularity is understandable. It is one of the most versatile of foods. Yet, over time it has become routine. We serve them fried, baked or mashed. Our Jewish brethren, during the Hanukkah festival. make them in the form of latkes, or potato pancakes. But, just like with rye bread, you don’t have to be Jewish to enjoy potato pancakes. They are easy to make; and are a well-deserved change from the usual fries.

One can have potato pancakes for breakfast, lunch or dinner. They make a great side dish with ham, steak or chicken. Or you can enjoy them simply with applesauce or sour cream.

Given below is a basic potato pancake recipe. I’ve learned through experience that it’s convenient to keep them warm in a low oven depending on time constraints. Believe me, once you’ve tasted these suckers, they’ll become a regular event.

BASIC POTATO PANCAKES

4 large russet potatoes, peeled
1 medium red onion
2 cloves garlic, peeled
1/2 cup parsley or cilantro leaves
2 eggs, lightly beaten
Salt and ground black pepper to taste
3-4 tablespoons all-purpose flour
Vegetable oil for frying (about 2 cups)

1. In a food processor, grate the potatoes, onion, garlic and parsley (or cilantro). Using a rubber spatula or wooden spoon, scrape into a large bowl. Drain off any excess liquid.
2. Mix in the eggs, salt and pepper. Add enough flour to the mixture to make it thick (about 3-4 tablespoons should do it).
3. Preheat oven to low (about 200 degrees F. or 95 degrees C.).
4. Heat a large heavy skillet or pan (I prefer cast iron) over medium heat. When hot, add oil to generously coat the bottom of the pan (about1/4-inch oil should be sufficient). Drop two or three 1/4-cup batter into hot oil, and flatten to make 1/2-inch thick circles. Fry, turning once, until golden brown (about 4-6 minutes per side). Drain on a plate lined with paper towels, and repeat until all the batter is used. Keep warm in the low oven until serving time.
Yield: 4 servings.

A Mess of Pottage

November 1, 2011 / Oswald Rivera / 1 Comment

The first biblical account of a dish of food affecting human behavior occurs in Genesis 24:29-34, the first book of Moses, where Esau sells his birthright to his younger brother, Jacob, for a “mess of pottage.” What we are talking about here is lentils, that Old World legume that is beloved in the Rivera family. Lentils are akin to liver. You either hate them or love them. And it’s interesting that this is the first food given a biblical reference.This is a big deal by all accounts. Esau was a “cunning hunter; a man of the field; and Jacob was a plain man dwelling in tents.” Except that Jacob was the cunning one since he got his older brother to renounce his heritage for a plate of red lentils. Jacob was the grandson of Abraham, the patriarch of three of the world’s greatest religions. And it was Jacob who gave his people, the Israelites, a national conscience. It could have been Esau—had it not been for those pesky lentils, and the fact that he was starving. So one shrewd brother flimflams the other, and history is changed.

And what was so great about this freakin’ recipe? Actually, not much. No ingredient list is given in the Bible. Esau had come in from the fields and he was famished, simple as that. The story fascinates me and I’ve tried to emulate the recipe as Jacob, or his wife, would have prepared it. Onions, garlic and tomatoes were a staple in Ur, the important city in Mesopotamia (read modern day Iraq) during the fourth and third millenia B.C.E. Genesis 11:31 says that Abraham, originally Abram, migrated from “Ur of the Chaldeans” to the land of Canaan. In Ur they also had spices such as salt and pepper. I’m sure all these provisions were taken on the trek to the land God promised to the Israelites.

The recipe given is quite simple, just enhanced by natural ingredients. It comes from my second cookbook, The Pharaoh’s Feast (which was also published in England under the title Feasting with the Ancestors).

When I make lentils, I use it in conjunction with rice. Gives the old rice and beans combo a new twist. Lentils, like other dried beans, are quick and easy to prepare. They may be sold hold or split into halves, and are good for you, providing a healthy source of cholesterol-lowering fiber. Which means they are good in preventing heart disease. They are also contain B-vitamins and protein, and virtually no fat. A whole cup of cooked lentils provides just 230 calories. Can’t go wrong with these suckers.

A MESS OF POTTAGE

1 cup dried lentils
4 cups water
3 tablespoons olive oil
2 medium onions, peeled and sliced from the stem down into 1/2-inch thick moons
2 clove garlic, peeled and minced
Salt and ground pepper to taste
2 ripe tomatoes, sliced into half-moons

1. Wash lentils under cold running water.
2. In a large pot or casserole (a Dutch oven is good for this), cover the lentils with water. Cover the pot, bring to a boil, and cook over medium heat for 10 minutes.
3. Meanwhile, heat the oil in a medium skillet and add the onions and garlic. Saute for about 3 minutes or until the onions brown at the edges.
4. Add the onions and garlic to the lentils, plus the salt and pepper. Simmer over low heat, stirring occasionally, for 30 to 45 minutes until the lentils are tender adding, more water if the mixture becomes too thick.
5. Serve garnished with tomatoes.
Yield: 4 to 6 servings.

Baked Apples

October 10, 2011 / Oswald Rivera / 0 Comments

Vermont in the fall is glorious. We spend our days here in the summer and, sometimes, we come back in the fall to see the foliage with all its vivrant colors. The other thing we note is that there are apples everywhere: apples falling from tress on the roads, in back yards, on dirt paths, you name it. Here in the property where we’re at we also have apple trees. Thus, since the summer, I’ve gotten into the habit of eating apples for snacks and as dessert.

According to the medical journals, apples are good for you. They are high in antioxidants, that substance that is good for the heart. Apples enhance lung function, help build strong bones and thus prevent osteoporosis, and provide dietary fiber (which is great for those who want to be regular, if you know what I mean). And all that without any fat or sodium.

In Vermont the locals love to make apple pies and apple cider. Those are good, but my favorite apple recipe is simple baked apples. It’s easy, and can be done with any apple variety. In our area, the usual varieties are crab apples and, what I think are red delicious. They are sweet, juicy and crisp. The recipe given is the simplest there is. Just flavor with some syrup (maple or any other syrup such as hazelnut), or plain honey, and bake. The easiest fat-free dessert.

BAKED APPLES

4 apples (any combination or whatever is available), cored, halved, and sliced thinly
5 tablespoons maple syrup or honey
Ground cinnamon

1. Preheat oven to 375 degree.
2. Place apples in a baking dish (I prefer cast-iron).
3. Drizzle syrup or honey on apples; and dust lightly with cinnamon.
4. Bake 30 minutes or until fork tender.
Yield: 4 servings or more.

Oswald Rivera

Author, Warrior, and Teacher