Cook of the Month:

Bobbie Canada, Tallapoosa River EC

Bobbie Canada loves a good, moist bran muffin, but finding one that’s not overly dry, especially when dining out or on a cruise ship which she and her husband enjoy, can be difficult. So, inspired by her daughter to seek out healthier dietary choices, she came up with her own recipe for “Best Raisin Bran Muffin Ever.” Instead of sugar, she uses molasses, and instead of an egg, she uses a flaxseed and water mixture: “You can actually taste the difference,” she says. For buttermilk, she did some research to see what would be a good substitute. Online searches showed using whole milk with lemon juice, “So I thought if it works with whole milk, it’s got to work with almond milk.” And it did. “I even use it in a recipe I have for pound cake and my husband likes it better,” says the retired elementary school art teacher. (Another hint: For the wheat bran cereal, she recommends the Publix brand bran flakes.) Making the substitutions might take longer in the planning and prep work, but she adds, “It’s worth it if you want a nice, moist, healthy muffin.” She usually makes two recipes and freezes one: “They freeze well and last a while.” —

Lenore Vickrey

Best Raisin Bran Muffin Ever (Plant-Based!)

Egg substitute:

1 tablespoon organic ground flax seed

3 tablespoons purified water

Measure 1 tablespoon ground flax seed into a glass cup. Add 3 tablespoons of purified water. Whip and set aside to allow “egg” to congeal.

Buttermilk substitute:

1 tablespoon fresh squeezed lemon

1 cup unsweetened almond milk

Measure 1 tablespoon of fresh squeezed lemon into a glass measuring cup. Fill with unsweetened almond milk to measure to 1 cup. Set aside and allow milk to curdle.

Muffins:

11/2 cups wheat bran cereal

1 cup buttermilk substitute, plant-based recipe above

1/3 cup organic grape-seed oil, or other light oil

1 egg substitute, plant-based recipe above

1/2 cup molasses

1/2 teaspoon organic vanilla extract

1 cup organic white whole wheat flour

1 teaspoon bak ing soda

1 teaspoon bak ing powder

1/2 teaspoon salt

1 cup organic raisins

¼ cup organic ground flax seed

Purified water

Muffin pan liners or bak ing spray

More upcoming themes and deadlines:

October: Pumpkin | July 7

November: Slow Cooker | August 4

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USPS mail: Attn: Recipes, P.O. Box 244014 Montgomery, AL 36124

Cook of the Month wins $50! Recipes can be developed by you or family members. You may even adapt a recipe from another source by changing as little as the amount of one ingredient. Chosen cooks may win “Cook of the Month” only once per calendar year. To be eligible, submissions must include a name, phone number, mailing address and co-op name. Alabama Living reserves the right to reprint recipes in our other publications.

Preheat oven to 375 degrees. Use muffin pan liners or spray muffin pan lightly with organic baking spray. Measure wheat bran cereal and place into a medium sized bowl. In a separate bowl, measure organic white whole wheat flour, baking soda, baking powder, ground flax seed and salt. Stir with a wire whisk and set aside. Add the buttermilk mixture, which should be curdled by now, to the bowl with wheat bran and set aside to soften. Hand beat oil, flax seed egg mixture, molasses and vanilla into the buttermilk/wheat bran mixture. When blended, add the flour mixture. Stir until blended, then toss in raisins and stir again. Spoon into muffin cups and place into the oven for 30 minutes. Cool and enjoy.

Over the last couple of years, I have spent a lot of time trying to find a healthier alternative to some of my favorite things. Cooking is a great experiment and this challenge has been the most fun! When thinking about some pretty decadent dishes, I thought a lot about substitutions for the components that add carbs and fat to most recipes. This Banana Pudding uses a plant-based sugar substitute, low-fat options, and nuts in the place of cookies. But you get texture and all of the flavor you expect. Making dishes like these in individual portion sizes also is a great way to lighten things up! For more healthy substitution recipes and as well as great traditional ones, head over to thebutteredhome.com

Lemon Garlic Butter Salmon with Zucchini Noodles

1 salmon fillet, cut in 3 or 4 chunks

4 zucchini, spiralized

3 tablespoons butter, divided

3-4 garlic cloves, minced

1 cup fresh chopped parsley, divided

1/2 lemon, juiced

1/2 teaspoon crushed red pepper flakes

1 tablespoon hot sauce of your choice (recommended: Texas Pete)

Fresh chopped scallion, garnish

Season salmon fillets on all sides with salt and pepper. Heat butter in a large cast iron skillet. Add the pieces of salmon to the skillet, skin side first, and cook for 2-4 minutes on each side, depending on thickness. For best results, use a fish turner to flip salmon. Remove from the skillet and set aside. In the same skillet, melt remaining 2 tablespoons butter. Add lemon juice, hot sauce, minced garlic, half the parsley and red pepper flakes (optional). Add the zucchini noodles and cook for 3 or 4 minutes, stirring regularly to coat in the butter sauce, until zucchini noodles are done but still crisp and juices have reduced a bit, drain out water. Adjust seasoning with salt and pepper and garnish with more parsley. Push zucchini noodles on the side and add salmon fillets back to the pan. Reheat for a couple of minutes. Serve immediately garnished with chopped scallion and a lemon slice on the side.

Mary Beth Rich North Alabama EC

Mini Skinny Banana Pudding

¼ cup almonds, chopped

2 tablespoons cornstarch

¼ teaspoon salt

4 tablespoons sugar substitute

1 egg yolk , lightly beaten

1 cup low-fat milk

1 teaspoon vanilla

3 sliced bananas

Preheat oven to 350. Roast chopped almonds in a baking dish for 10-12 minutes. Cool.

In a saucepan, combine salt, sugar substitute and cornstarch. Mix well.

Add in egg yolk. Set heat to medium and slowly add milk. Stir well to combine. Continue to stir until it reaches a custard or pudding consistency. Remove from heat and stir in vanilla. Allow to cool for 5 minutes.

Layer in single serving dishes with sliced bananas. Top with roasted almonds. Yield: four individual servings.

Dill Chicken Salad

1 pound of cooked, cooled and shredded chicken breasts

2 eggs, boiled and chopped

1/2 teaspoon salt

¼ teaspoon pepper

1 tablespoon mayonnaise

2/3 cup non-fat, unsweetened Greek yogurt

¼ cup dill pickle relish

¼ teaspoon garlic powder

¼ teaspoon smoked paprika

¼ cup chopped red onion

2 tablespoons prepared mustard

Prep ingredients. Shred cooled chicken with two forks or a hand mixer. Chop eggs. Combine both in a medium bowl. Add salt, pepper, mayo, yogurt and pickle relish. Mix well. Add garlic powder, paprika, red onion and mustard. Mix again. Chill and serve.

Making just a few changes in your recipes can make a big difference. Substituting unsweetened, low-fat Greek yogurt for full fat mayonnaise, and dill pickles for sweet, really makes a big impact on this beloved southern recipe.

The Buttered Home

When most Alabama fishermen talk about “going perch jerking,” they usually mean they want to catch bluegills or some other member of the sunfish family. It could also mean loading a boat with “white perch,” another member of the sunfish family that most people call crappie. However, in parts of Alabama, a real member of the perch family could give a new meaning to the phrase.

Traditionally a northern species, yellow perch range across the Midwest to the Atlantic and into Canada. Along the East Coast, they exist as far south as South Carolina. This colorful elongated green and golden-hued fish tinged with orange and sporting vertical black bars also extends partly down the Mississippi River and along the Apalachicola River into Florida. People introduced them into countless other systems. Many anglers might not realize that this species also calls parts of Alabama home.

“Yellow perch are found all over Alabama, but they are not native to the state other than some potential populations in the Mobile-Tensaw Delta,” says Keith Henderson, a biologist for the Alabama Wildlife and Freshwater Fisheries Division in Montgomery. “It’s believed that most of the populations in the Tennessee, Chattahoochee and Tallapoosa rivers are all introduced.”

A yellow perch can grow up to 20 inches long and weigh more than four pounds, but most measure less than 12 inches and weigh a little more than a pound. The world record and the oldest freshwater record in North America weighed 4 pounds, 3 ounces, a New Jersey fish caught in May 1865.

“We have some yellow perch in the Mobile-Tensaw Delta, but they are not abundant at all,” says Lee Grove Jr., a state fisheries biologist in Spanish Fort. “We see them in Bay Minette Creek and Cedar Creek, but they’re pretty small. Every couple of years, someone brings in a yellow perch or sends a picture to our office wondering what it is.”

As a northern species, yellow perch prefer cooler, clear flowing waters with good vegetation coverage. They can move into a niche that native fish like crappie might avoid. In larger reser- voirs, yellow perch tend to stay in deeper water than bluegills and favor the tributary creeks.

“Yellow perch seem to thrive where our native sport fish are not doing as well,” Henderson says. “They’re not necessarily competing with our sport fish, but they are kind of replacing them in areas with little current and clear, cold water. I’ve caught some of my biggest perch by pulling threadfin shad or small gizzard shad under planer boards when fishing for striped bass.”

Most Alabama anglers probably catch yellow perch more by accident than design. Once anglers find a place where they can catch perch more consistently, they specifically target them. Where abundant, perch regularly gather in large schools.

Perch normally eat worms, minnows, crawfish, insects, shad and other natural baits. The small scrappers might also strike crappie jigs, curled-tailed grubs, spoons, smaller in-line spinnerbaits and even some largemouth bass lures like jerkbaits fished on light line with a slow retrieval.

For the best real perch-jerking in Alabama, visit the Tallapoosa River and associated waters like Yates Reservoir, Lake Martin and Thurlow Lake. The Tallapoosa system holds a sufficiently large and widespread population for people to intentionally fish for yellow perch.

In March 2015, Grove pulled the state record from Yates Reservoir. The fish weighed 2 pounds, 2 ounces. The waterbody impounds about 1,980 acres of the Tallapoosa River near Tallassee. People might also catch perch in the Tennessee or Chattahoochee River systems, but most catches there usually occur by people fishing for bass or crappie.

“I was just at the right place at the right time when I caught that state record,” Grove recalls. “Some of us decided to go fishing on Yates Reservoir to see if we could catch a few yellow perch. When we started fishing it was just unbelievable. The first one I caught broke the state record. Another tied the record. We also caught a 1-pound, 12-ounce fish and a 1-pound, 9-ounce fish plus a couple 1-pounders, all on crappie jigs without bait. Anything that replicates a shad or a minnow might work on yellow perch.”

If you can find them, yellow perch provide exciting sport on light tackle and exceptional tablefare with light flaky flesh prepared in various ways. Many people fry the smaller ones like bluegills. Fish connoisseurs can also fillet larger specimens for baking, broiling and grilling.