Can we talk ... fibre?

It's one of the most crucial nutrients we need in our diets, yet one that most Canadians find difficult to include. Just recently and in an effort to overcome this fibre deficit, Kellogg's All-Bran partnered with New York Times bestselling author and "Sneaky Chef" Missy Chase Lapine (Sneakychef.com) -- known for pioneering the idea of hiding healthy foods in family-friendly dishes -- to help create a selection of healthy, delicious and nutritious dishes starring fibre.

Morning Glory Bran Muffins

Ingredients:

• 1 1/4 cups (300 ml) All-Bran Original cereal (or favourite bran cereal)
• 1 cup (250 ml) milk (1%)
• 1 cup (250 ml) all-purpose flour
• 1/3 cup (75 ml) lightly packed brown sugar
• 1 Tbsp. (15 ml) baking powder
• 1 tsp. (5 ml) ground cinnamon
• 1/2 tsp. (2 ml) salt
• 1 egg
• 1/4 cup (60 ml) canola oil
• 3/4 cup (175 ml) shredded carrot (about 1 large carrot)
• 1/2 cup (125 ml) raisins
• 1/4 cup (60 ml) chopped, unsalted almonds
• 1/4 cup (60 ml) roasted sunflower seeds
• 1/3 cup (75 ml) sweetened shredded coconut, divided

Directions:

Combine cereal and milk in a medium bowl. Let stand for about 2 minutes or until cereal softens.

Combine flour, sugar, baking powder, cinnamon and salt in large bowl. Set aside.

Add egg, oil and carrot to cereal mixture; beat well. Add liquid mixture to dry ingredients, stirring only until just combined. Fold in mixture of raisins, almonds, sunflower seeds and 1/4 cup (60 ml) coconut. Portion batter evenly into 12 (2 1/2"/6.5 cm) non-stick muffin pan cups, lightly coated with cooking spray. Sprinkle each with portion of remaining coconut. Bake in 400F (200C) oven for 20 minutes or until tops spring back when lightly touched.

Makes 12 muffins.

Tip: You can substitute about 1 cup (250 ml) of your choice of chopped dried fruits and nuts if you don't have raisins, almonds, sunflower seeds and coconut on hand. These ingredients -- along with the bran -- contribute dietary fibre, which is part of a healthy diet.

Pear Nutmeg Walnut Bran Muffins

Ingredients:

• 1 cup (250 ml) All-Bran Original cereal (or favourite cereal)
• 1 cup (250 ml) unsweetened applesauce
• 2 Tbsp. (30 ml) lemon juice
• 1 cup (250 ml) all-purpose flour
• 1/4 cup (60 ml) lightly packed brown sugar
• 4 tsp. (20 ml) baking powder
• 1/2 tsp. (2 ml) each, baking soda and ground nutmeg
• 1/4 tsp. (1 ml) salt
• 2 eggs
• 1/4 cup (60 ml) melted margarine or butter
• 1 1/2 cups (375 ml) diced, cored Bartlett pears, skin on (about 1 1/2 medium pears)
• 1/2 cup (125 ml) finely chopped walnuts

Topping:

• 2 Tbsp. (30 ml) finely chopped walnuts
• 1 Tbsp. (15 ml) brown sugar

Directions:

Combine cereal, applesauce and lemon juice in medium bowl. Let stand for 2 minutes or until cereal softens.

Combine flour, sugar, baking powder, baking soda, nutmeg and salt in large bowl.

Set aside.

Add eggs and margarine to cereal mixture; beat well. Add liquid mixture to dry ingredients, stirring only until just combined. Fold in pears and walnuts. Portion batter evenly into 12 (2 1/2"/6.5 cm) non-stick muffin pan cups, lightly coated with cooking spray. Sprinkle each with portion of walnut-brown sugar topping mixture.

Bake in 400F (200C) oven for 20 minutes or until tops spring back when lightly touched.

Makes 12 muffins.

Tip: Pears should be ripe but still firm for this recipe. Since they ripen from the centre outwards, a good indication of ripeness is the feel of a slight give when the pear flesh close to the stem is gently pressed.

Peach Almond Crumble

Ingredients:

• 1/2 cup (125ml) flour
• 1/4 cup (60ml) old fashioned rolled oats
• 1 1/4 cups (400ml) All-Bran Original cereal (or favourite bran cereal)
• 1/2 cup (125ml) sliced almonds
• 1/2 cup (125ml) brown sugar
• 1 tsp. (5ml) ground cinnamon
• 1/4 cup (60ml) butter softened
• 4 cups (500ml) peeled and sliced peaches
• 2 Tbsp. (30ml) honey or maple syrup

Directions:

Combine flour, oats, cereal, almonds, brown sugar and cinnamon in a bowl. Stir in butter until well blended. Set aside. Spread peaches and honey evenly into a greased 8-inch (22cm) square baking dish. Cover with dry ingredients. Bake at 375F (190C) until crumble topping is golden and fruit is hot and bubbling, about 30 minutes.

Makes 6 servings.

Tip: This works with any fruit varieties. Try serving it with vanilla ice cream or frozen yogurt.

Crispy Coconut Sesame Chicken with Soy Lime Dipping Sauce

Ingredients:

• 1 cup (250 ml) All-Bran Original cereal (or favourite bran cereal)
• 1/2 cup (125 ml) plus 2 Tbsp. (30ml) sweetened shredded coconut, divided
• 1 1/2 tsp. (7 ml) garlic powder
• 1 tsp. (2 ml) ground ginger
• 1/4 tsp. (1 ml) ground black pepper
• 1 tsp. (5 ml) canola oil
• 1 Tbsp (15 ml) plus 1 tsp. (5 ml) sesame seeds, divided
• 3 large boneless, skinless chicken breasts
• 1/4 cup (60 ml) plus 1/3 cup (75 ml) mayonnaise, divided
• 2 Tbsp. (30 ml) plus 1/3 cup (75 ml) lime juice, divided
• 1 Tbsp. (15 ml) reduced-sodium soy sauce
• 4 tsp. (20 ml) white sugar

Directions:

Combine cereal, 1/2 cup (125 ml) coconut, garlic powder, ginger and pepper in a food processor - processing with pulse action to fine consistency. Drizzle in oil, using pulsing action to combine. Stir in

1 Tbsp. (15 ml) sesame seeds. Place mixture into shallow dish or onto plate.

Beat 1/4 cup (60 ml) mayonnaise and 2 Tbsp. (30 ml) lime juice in medium bowl to combine well.

Cut each chicken breast into 2 pieces of similar size and thickness (slant cut for equal thickness). Using tongs, dip chicken pieces into mayonnaise mixture, allowing excess to drip off. Coat with cereal mixture, pressing gently. Place coated chicken single layer on foil-lined baking sheet. Sprinkle with remaining coconut. Discard remaining mayonnaise mixture and remaining cereal mixture (if preparing Satay-Style Dipping Sauce below, reserve 1/4 cup/60 mL cereal mixture).

Bake coated chicken in 400F (200C) oven until food thermometer reads (170F/ 77C) at centre of chicken pieces -- about 25 minutes. Serve with Soy Lime Dipping Sauce.

Makes 6 servings.

Soy Lime Dipping Sauce: In small bowl, combine 1/3 cup (75 ml) each of the remaining mayonnaise and lime juice, with the soy sauce, sugar and 1 tsp. (5 ml) remaining sesame seeds. Divide into 6 portions.

Tip: Another great dipping sauce alternative is our Satay-Style Dipping Sauce. In small saucepan, combine 1/2 cup (125 ml) water, 2 Tbsp. (30 ml) reduced-sodium soy sauce, 2 Tbsp. (30 ml) peanut butter and 1 Tbsp. (15 ml) lime juice. Add reserved cereal mixture. Stir and heat to a boil. Simmer, for 5 minutes, stirring often.