Swiss Chard Recipe

Easy Swiss Chard Recipe – Superfood Chard with Cranberry, Ginger, Cumin and Cilantro.

Easy Low Carb Recipe, Fitness, Healthy Living, Healthy Recipes, Weight Loss Recipes, Weightloss

I created this Swiss Chard recipe after receiving my Viome superfoods list, which pretty much told me that everything I was eating was wrong. And I should eat a whole bunch of unknown foods instead. Viome tests for your gut bacteria from a tiny sample of poop and determines the kinds of food that will increase or support the good kinds of microorganisms inside your gut. I do not have any serious or debilitating underlying health conditions that I know of, but I still did the test to see what it finds out.

I developed this Swiss Chard Recipe for a contest in 2020, but it is time I bring it home to my own blog. This recipe indeed is a Superfood Powerhouse – Chard, Cranberry, Cilantro, Cumin, Turmeric.

Ingredients

  • Red and White Chard – 2 Large Bunches
  • Cranberry – Frozen (1/2 cup)
  • Garlic – 1 Tbsp, fresh minced.
  • Ginger – 1 Tbsp, fresh grated.
  • Cilantro – chopped for garnish.
  • Cumin – 1 tsp
  • Ghee – 2 Tbsp
  • Dried Red Chilies – 2 (optional)
  • Turmeric – 1/2 tsp
  • Salt: to taste
  • Black Pepper: to taste

Method

  • Step 1. Wash and Chop Chard (I used Red and White Chard). Chop the stems and leaves separately to get even cooking. I chop the stems 1/2 inch size and leaves about 2-3 inches
  • Step 2. Chop Cilantro finely for garnish.
  • Step 3. In the Inner Pot of Instant Pot Add 2 Tbsp of Ghee.
  • Step 4. Add Cumin and Dried Red Chilly. Break them up if you want.
  • Step 5. Next Add the Cranberry, followed by garlic and ginger and thicker stem (chopped) of chard.
  • Step 6. Add the Chard Leaves, Salt, Black Pepper and Turmeric.
  • Step 7. Put the Inner Pot inside the Instant Pot. And Set the Instant Pot to Steam, More, 0 Minutes and Venting Position. This helps evaporate all of the water and get you good dry consistency.
  • Step 8. When the Instant Pot beeps, Wait for about 5 minutes and Open the Pot and Stir and mix everything well – so all of that tartness of cranberry and spices are all incorporated well.

Serving Suggestions:

  • I make a vegetable Omelet with this. Crack open 3 eggs, mix steamed chard and make the Omelet.
  • Eat with a side of Garbanzo beans.
  • Eat as a wrap in buckwheat pancake.
  • You can also garnish with Sunflower seeds for crunch.
  • Eat with a side of grilled chicken, shrimp, roasted lamb or any other meats, if that is your protein of choice.

Variations for this Swiss Chard Recipe:

You can also add pitted olives and canned asparagus as well to this recipe in the end.

Also Swiss Chard, Red, White, Orange, Rainbow – Any Chard goes for this recipe. It is all good for you.

You can add Radicchio to this Swiss Chard Recipe. It is difficult to eat radicchio by itself because of bitterness. Cooking pretty much eliminates the bitterness of Radicchio. So it is a win-win.

Here is a Prep Tip for Radicchio

Make sure you soak radicchio in cold water for about 30min – 1 hour before using it in a recipe. Radicchio is another anti-inflammatory food, that you should eat regularly if you are managing any kind of chronic pain.


Why are Chard, Radicchio, Cranberry and Asparagus called Superfoods?

They may or may not be superfoods for you. This is from my personalized Viome recommendations. Viome Gut and Health Intelligence tests provide personalized nutritional recommendations to help address the root cause of inflammation, biological aging, and chronic disease. No affiliations, I am just a customer and believer in their science. Viome recommendations of an entire list of anti-inflammatory ingredients were right on, considering the constant pain I battle with as a result of Adult Idiopathic Scoliosis. – Story for another day! You can Learn more about Viome here

Chard as a Superfood

Chard contains kaempferol which is a flavonoid. Kaempferol is a flavonoid released following microbial metabolism. Kaempferol balances your microbiome, encourages growth beneficial to Lactobacillus and Bifidobacteria species, and inhibits the growth of harmful or pathogenic bacteria. Studies indicate that kaempferol decreases inflammation and benefits many biological systems including the gastrointestinal, hormonal, neurological, ocular and immune systems.

Cilantro and Cranberry as Superfoods


Cilantro and Cranberries contain flavonoids which are a class of polyphenols. Polyphenols are a complex group of many compounds released following microbial metabolism. Polyphenols balance your microbiome, encourage the growth of beneficial Lactobacillus and Bifidobacteria species and inhibit the growth of harmful or pathogenic bacteria. Research shows that polyphenols decrease inflammation and benefit many biological systems including the gastrointestinal, hormonal, neurological, ocular, and immune systems.

Cranberries and Chard also improve your Intestinal Barrier Health microbiome score.

If you like this recipe, you will also like these.

Health Benefits of Olives: Superfoods Snack #1

Immune Boosting Properties of Black Cumin Seeds. Superfood Spice #2

Chicken Guava Waldorf Salad | Healthy Recipes



What are some Superfoods that you know of? I would love to hear from you and add them to my diet.


Jerry Seinfeld Experiment: Don’t break the chain. Post #72.

Tom Kha Soup with Shrimp, Mushroom and Fish

Easy Thai Tom Yum Inspired Soup.

Easy Low Carb Recipe, Healthy Living, Healthy Recipes, Weight Loss Recipes

​This Tom Yum Soup Recipe is a time saver and lifesaver. If you love eating spicy delicious food and want to give your vegetables an upgrade without slogging in the kitchen this might as well be your go-to recipe.

Warning: If you are a purist that loves slaving in the kitchen or if cooking from scratch is your jam, move on. I use shortcuts to make this recipe. Which you may or may not appreciate. If you are a Thai food puritan, you may not like me adding other ingredients in the soup as well. But as my daughter says – You never know when you try. Haha (she actually means You will never know until you try.)

Here are the 2 secret ingredients you need to add to your Amazon list right now in order to make this recipe: Tom Yum Soup Base, Coconut milk

Also, a Tom Kha Soup, While we are on the topic of Thai Soups.

So what is the difference between a Tom Yum and a Tom Kha Soup? Tom Yum Soup is clear soup and Tom Kha Soup is milky because coconut milk is added to it. The spice level is slightly mild in a Tom Kha Soups in general unless you are spice crazy like me and add peppers to everything, but the kitchen sink.

Which one do you like better – Tom Kha Soup or Tom Yum Soup?

Ingredients

The main ingredients you need in order to make a Tom Yum Soup are this Tom Yum Soup Sauce, Large Shrimp (6-8 per person), mushrooms. And Cilantro and Lemon Juice for Garnish. And Chicken, Fish,or Beef Stock. If not, Water is fine too.

But I am never the one to be done with traditional ingredients. Here are the other things I add to it – Vegetables like chard, kale, bok choy, choy sum, and other greens, Zucchini, Carrots, Colorful Peppers, cauliflower, broccoli, and cabbage. Sometimes I will switch up Tofu or Chicken breast for Protein instead of Shrimp.

I am not mentioning the quantity, add whatever you will eat. Really, this recipe is so easy you do not need to make it ahead of time. Make it when you want it.

Method to cook Tom Yum Soup

It cannot get easier than this. In a thick bottomed pan, Add a Tbsp of Tom Yum Soup Sauce. Add Broth. Bring to boil. Add Shrimp and Mushrooms (and vegetables, if adding vegetables.). And bring to boil covered. Turn off the heat. Wait for about 10 minutes. Add chopped cilantro and squeeze of lemon juice and serve.

What If I want a Tom Kha Soup?

Sure. Follow the exact same recipe as above. Just add coconut milk as well while adding the broth. About 1/2 cup of coconut milk to 1 Tbsp of sauce is a good ratio for me, but play around and see what you fancy. There is not a wrong way to do this.

Here are many variations of the Tom Yum and Tom Kha soups. There may be more, of course I am not the food photographer types so I have no more pictures.

But why can not I make this from scratch?

Making paste like this would entail scouring various Asian supermarkets for ingredients – lemongrass, kefir lime leaves, galangal and then laboriously blending or grinding these ingredients. Oh and don’t even get me started about the process of cutting lemongrass even if you are able to find it. The sauce and the coconut milk saved me all that time and effort without compromising on flavor And Ingredient list for this sauce is pretty good, no MSG, No unpronounceable ingredients. Which is an added bonus!!

If you want to start eating more vegetables today, you might as well get this Tom Yum Sauce today. It will take the taste of any vegetable up a notch.

I am a pro at eating vegetables, so trust me on this.

Have you tried some of my other simple recipes from here, like this Schezwan Tofu – Cooked in Airfryer in 10 minutes Recipe? If you buy Tofu to add to this soup, you may have plenty of leftover to make this for sure. And this Bok Choy Recipe with Garlic, Pepper, and Hoisin Sauce. is another one. Easy as Pie. Makes me wonder, why they say easy as pie. These recipes are easier than baking a whole pie. And They taste better and are great for your health! Pie is sure a special occasion food.


Want a recipe for my secret breakfast drink to get lean in 21 days? Learn more here –  Melt Away Every Last lb of Fat. Become Lean in as little as 21 days with This One Trick.


Jerry Seinfeld Experiment: Don’t break the chain. Post #59.


How can I quit without the joke of the day?

What is a ghosts favorite soup? Scream of Broccoli.

Sourced from the interwebs, told by my kids.

Green Beans and Broccoli

Steamed/Sauteed/Stir Fry Green Beans and Broccoli

Easy Low Carb Recipe, Healthy Living, Healthy Recipes

You are going to love this Sauteed Green Beans and Broccoli. This is a versatile recipe that can be converted into Steamed or Stir Fry Green Beans and Broccoli on whim,

Like all of my recipes, this will be quick and easy. All measurements approximate, because that is how it should be. Its a kitchen, not a chemistry lab.

Ingredients

  • Green beans, cleaned, washed twice, and chopped in 1” long pieces, about 6 Cups.
  • Broccoli 2-3 cups, chopped.
  • Onion – 1 cup chopped finely
  • Tomato – 1 cup chopped finely
  • Grated Ginger – 1 Tbsp
  • Minced Garlic – 1 Tbsp
  • Water – 1/4 Cup
  • Oil – 2 Tbsp – I use Butter, Grapeseed or Olive Oil
  • Salt and Black Pepper to taste
  • A 1/2 cup of chopped cilantro for garnish

Use of following ingredients entirely Optional. These are what make your food taste great, also have some amazing immune-boosting properties as well as accelerate the fat-burning – If you are in my weight loss program and trying these out as a side for your protein.


I steam these Green Beans and Broccoli in Instant Pot because Instant Pot is easy and Quick.

When you want to Saute or Stir Fry your Broccoli and Green Beans, cook it in a wide Pan.

Skip the layer of water when using the pan. Instant Pot** needs water to create Steam since it is a Pressure Cooker.

In the inner pot of the Instant Pot – add in this order – water, oil, Cumin and Black seeds, Tomato, Onion, Ginger, Garlic, Beans, Jalapeno and rest of the spices. Leave the Broccoli and Cilantro aside for use later.

Start the instant Pot in Saute-More-5 minutes and Close the Vent.

When the Instant Pot timer beeps, turn it Off. Do a Quick Pressure Release. Open the Pot and mix all ingredients well. Add Broccoli and Cilantro. Mix again and close the lid for 5 minutes for broccoli to finish cooking in the residual heat.

** Five minutes is all the cooking time you need to get the Sulforaphane (SFN) levels up for getting all of the health benefits of Broccoli. I talk about it in this post: Did you know eating Cabbage, Cauliflower, Broccoli and Brussel Sprouts helps prevent Cancer?

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.


Sidenote ** Instant Pot has de-mystified cooking for many. If you do not have any cooking appliances or pots and pans, this is a great device to have on hand. You can get one here or really anywhere home electronics are sold.


broccoli green beans stir fry
Green Beans, Broccoli Stir Fry with Onion, Garlic, Ginger, Turmeric, Paprika, Cumin, Black Seeds.

This is how this Steamed Green Beans and Broccoli looks. I ate a bowl full. with a side of Salmon that I had leftover from a few nights before. Beans and Broccoli are low in carbs and calories, and you can eat as much as you want.

Its is a recipe you can cook literally in under 30 minutes from start to finish. Or cook in bulk and keep it for later.

If you are cooking this in aregular pan on stovetop, follow the same directions as above. Skip adding the water and cook for maybe 10-15 minutes. You may have to stir the beans occasionally to prevent burning. Add broccoli at the end of the cooking after turning the stove off.


Well – If you are intrigued by simplicity of this recipe and want to lose weight while eating some delicious foods (and not bland salads and crazy exercises) then book a call below to find out if we can work together.


P.S. What are your favorite ways to eat green beans?


Q: What acting job did the green bean audition for?
A: The casseROLE.

I just had to.. I do not know who wrote the joke, but my kids tell it to me.


Jerry Seinfeld Experiment: Don’t break the chain. Post #56.

Sardines In Salads

How to use Sardines in a Recipe?

Breakfast Idea, Easy Cooking, Easy Low Carb Recipe, Healthy Living, Healthy Recipes

Sardines are the cleanest and one of the most economical sources of brain boosting Omega 3 Fatty Acids. If you are wondering how to use sardines in a recipe. Your quest stops right here. Make sure you stock up on these Canned Sardines So you can try all the quick fixings I am about to share.

Also that ensures never run out of the brain boosting Omega 3 Fatty Acids. Omega 3s in Wild Salmon are  great for you as well if you are able to find some. 

How to use Sardines in a Recipe?

1. Sardines over an Ezekiel Bread Toast and some hot sauce.

2. Sardines with roasted vegetables.

3 Sardines mixed in any Salad, when you do not have other form of Protein handy. I mean, you can always open a can. Can't you?

4. Sardines in a healthy whole grain wrap such as these Angelic Bakehouse Garden Wraps.

  

Recipe to mix and match a Sardine Salad

I am not specifying the quantity and serving sizes. But as a rule of thumb one 4.4 oz. can of sardines is just right for one meal. add other ingredients in the quantity you would eat (or save for later). 

Sardines In Salads

picture by social cut on unsplash

Mix Watercress, Fresh Spinach, Arugula, or Other kinds of Mixed Greens. Mint, Basil and similar herbs would be perfect too.
 
Add some chopped apples, berries, and clementine.
Add chopped Onion, Avocados and Olives.

Drain the oil from the can and either use whole Sardine or chop them, however you like to eat yours.
 
Top with some pecans or walnuts, and a sprinkle of Chia seeds. 

A lemon-salt-pepper-olive oil dressing drizzled over this makes it a perfect salad for any season

Nuts, Sardines, Avocados, Blueberries are all great food for your brain, especially if you have to use your brain a lot to live your day to day life!


According to this study, eating sardines every day improved the gut microbiota as well as cardio vascular health of the study participants. I would still not eat it every day, but once or twice a week is perfect for getting your heart and brain health in order. 

If you like this post, you will also like these  Easy Pompano, Pomfret Recipes, and this post called Go fish, and stop the brain fog.


how to use sardines in a recipe

Up we go, Away we glide.

Around the world we sweep.

Swirling currents, rising tide.

Cheek to cheek, again we will ride.

The cross roads of the deep.

~ An excerpt from the Hotel Deep - Light Verse From the Dark Water by Kurt Cyrus. Story of a sardine losing and then finding her way to its school

beef meatballs

Easy Meatballs Recipe with Spices and Herbs

Easy Cooking, Easy Low Carb Recipe, Healthy Iftar Meals, Healthy Living

Gameday. Potluck or Everyday Protein. This is an easy recipe for meatballs. Loaded with fresh herbs and spices which are so good for you.

This recipe stores well in your refrigerator or freezer both cooked or uncooked. For those busy weekdays when you are in a rush, so you can spend time working, working out or playing instead or ordering yet another greasy takeout.

Ingredients for the Meatballs

(makes about 30-40 meatballs)

  • 2lb Minced Beef, Chicken, Turkey - really meat of your choice

  • 2 tbsp grated ginger

  • 2 tbsp minced garlic 

  • 1 tbsp garam masala powder. (I make my own but you "must" get something like this. It makes a world of difference!) 

  • 1 tbsp turmeric powder

  • 1 tsp cayenne pepper

  • 2-3 finely chopped green chillies

  • About 1 cup washed and chopped Cilantro

  • salt to taste

  • Black pepper to taste

Directions:

I wash my minced meat and let it drain properly to dry. 

Mix all of the ingredients and make 2'' size meatballs. If touching meat, grosses you out feel free to wear latex gloves or use a small ice cream scoop.

You can either save these in freezer for a week or so. But I usually cook them and save the cooked ones. 

Cook for about 10-12 minutes in a 450F oven on a roaster or cookie sheet. 

Eat with a side of roasted veggies or salads.

Spaghetti and Meatballs? Or this Curry.

Meatballs Curry

  • 1

    I made this Curry with this Brown Curry Sauce, Almond Flour and some Coconut milk. 

  • 2

    Really Simple. Mix Brown Curry Sauce, Almond Flour and Coconut milk in a pan,  and cook until the Sauce mixes, about 5-10 minutes on medium-high heat. 

  • 3

    Add Meatballs and cover. Add some water to get right consistency. Cook for another 10 minutes

  • 4

    Garnish with Cilantro and serve on the side of Rice, Quinoa or Naan.


For some other make ahead recipes try this Roasted Chicken as well.

Jerry Seinfeld Experiment: Don’t break the chain. Post #40.

Guacamole Recipe

Easiest Guacamole Recipe You will ever make.

Easy Cooking, Easy Low Carb Recipe, Healthy Living, Healthy Recipes, Protein, Vegan, Weightloss

This is the easiest and possibly the most delicious Guacamole Recipe. You could make it even if you have never cooked before. You probably need some basic knife skills. This recipe is so forgiving, that you can pretty much use more or less of any ingredient you want without even knowing it.

Here are all the Ingredients and the method. 

In a large mixing bowl Add 2 Large Avocados chopped in 1'' pieces, 1 Tbsp. fresh minced Garlic, 1/2 cup finely chopped onion, 1 Cup tomato cut into bite sized pieces, 3 Jalapeno Peppers chopped finely (deseed them if you cannot eat hot and spicy food), 1 cup finely chopped fresh cilantro, Squeeze Juice of 1 Lime. Salt to taste (start with about 1/2 tsp), 1 tsp cumin powder, 1/2 tsp cayenne pepper. 
Mix well. Give it a taste to make sure you like it or if you need to add more spices or ingredients. 

What do you eat your Guacamole with?

Pair it will all kinds of Chips and Crackers. Top a whole grain or Ezekiel Bread Toast with Guacamole.  Or use it with a Bagel. Use on your Tacos, Burritos, Burrito Bowls, Salads. Use it to pretty much dip anything dip-able. Celery, Carrot, Cucumbers, Fries, Fish Sticks, Chicken Finger. 

It will pretty much pair with any of your Game Day Snacks. Check out some healthy game day snacking ideas here.

These Curry Roasted Chickpeas mixed in the Guacamole are quite literally to die for. Top it with a Tamarind sauce if you have some on hand. Yumm. Yumm. Yumm.

Comment below and let me know if Guacamole is a part of your game day menu?


If life gives you Avocados, Make Guacamole.

~Not sure who said it, but It must be a healthy, wealthy and wise person!


Jerry Seinfeld Experiment: Don’t break the chain. Post #38.

Tofu Bhurji (Stir Fry) or Curry Scrambled Tofu Recipe

Easy Low Carb Recipe, Healthy Recipes, Vegan

If you are a vegan, and miss scrambled eggs this may be just the perfect substitute for you. If you eat eggs, you must still try this delicious recipe with immune boosting spices. This Tofu Bhurji Recipe is your basic template for a Stir Fry Recipe with Indian Spices. "Bhurji" is the hindi word for a Stir Fry. Once you master this you can cook a curry based stir fry with ease. 

I am sure you have had all of the variations of Tofu on Asian Recipes. Tofu is essentially a bland plant protein without any taste, and gooey creamy texture.


You need the following Ingredients for Tofu Bhurji

 (For 4 servings) 

1 Block of Extra Firm Tofu: chopped in small Cubes. 2 cups of chopped onions, 1 cup chopped Tomatoes, 1 cup green peas, 1 cup chopped bell pepper

Optional - about 1/2 cup Cilantro for garnish. I also use 2-3 thin thai green chilly peppers, only because I am  pepper crazy.

Standard Tempering Spices 

Pinch of Asafoetida, Cumin Seeds: 1 tsp, Mustard Seeds: 1/2 tsp, Nigella Seeds 1 tsp.

For the Curry:

1 tsp. Turmeric Powder, 1 tsp Black Pepper Powder, 1 tsp Coriander powder, Salt to taste, also tiny sprinkle of Cayenne Pepper powder to taste. **Pepper makes every thing delicious!

Olive Oil, Ghee or a choice of healthy Oil - 2-3 Tbsp for frying.


Method: Heat Olive oil over medium-high heat in your largest non-stick pan. Add the tempering spices, immediately followed by onion green peas, green chilies, and tomatoes (or other choice of veggies). Fry until onions are lightly browned and add salt, turmeric powder, cayenne pepper and coriander powder. Mix well about 2 minutes. Finally add the Tofu and stir gently. Cover and cook for about 3-5 minutes. Your Tofu Bhurji is Ready.

Garnish with cilantro and serve either with a Ezekiel Bread Toast. Or Side of whole grain flat bread. **Also Optional - Squeeze in some Lemon juice for more deliciousness. 

If you like this recipe, you will also like this Curried Scrambled Eggs recipe. Or this Curried Scrambled Paneer Recipe too.


How is Tofu made?

Much like "Paneer" and other forms of Cheeses are made from coagulating milk, Tofu is made from Soy Beans. Soy milk is coagulated and then water is removed to make the firm blocks of Tofu. Tofu is usually made during winter, since tofu did not spoil as easily in cold weather. Tofu is about 8% Protein, which is pretty high compared to other plant proteins.

How much Tofu is Good For You?

There have been many conflicting information about the Soy, Tofu, Endmame and Soy Beans all around the social media. The most common one is that Soy based products cause hormonal imbalances particularly with Estrogen. I have heard both claims that it causes breast cancers, and it prevents breast cancer. 

Soy based foods such as Tofu are great source of plant based proteins and fats. And when eaten in moderation - once or twice a week, it is beneficial for weight loss as well. I have not found any credible human studies that have determined harmful effects of Soy yet. 

While there are many studies such as this one here, that talk about many health benefits of Tofu. 

Tofu is one of the low-carb sources of Plant Based Proteins, unlike many other plant based sources. It also contains Potassium, Selenium, Vit K2, Iron, which are essential micronutrients good for you. Tofu and Soy based proteins also help lower the bad cholesterol levels and raise the good cholesterol. Soy is also beneficial in preventing Osteoporosis and Breast Cancers. 

Conclusion:

There is much more the above study talks about. However like everything else eat in moderation. Do not over do it. Even if you eat the plant based foods, Tofu is still a great alternative source of Protein. So enjoy it once a week if you want to. Try the easy asian recipes as well as the curried  one mentioned here as well.


Jerry Seinfeld Experiment: Don’t break the chain. Post #35.

Chicken Guava Waldorf Salad | Healthy Recipes

Easy Cooking, Easy Low Carb Recipe, Healthy Living, Healthy Recipes

Time to bring this recipe home as well. I discovered the recipe of Chicken Waldorf Salad in the middle of the Atlantic Ocean, on a cruise to the Bahamas. And with slight modifications, I was able to add a lot of my superfoods to it when I recreated the recipe on land (at home).

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

Ingredients

[Makes 2 Servings]

1 Large Apple Chopped, Cup of Raspberry, 8 Large Olives, 1 Small Guava, 2 cups of (leftover) Grilled Chicken chopped in bite-size pieces, 1 cup chopped Celery, a handful of Sunflower Seeds.

**Skip the guava if you cannot find it. I live 10 minutes from an Asian store that sells this killer Thai Guavas. Which I have to have, every time we visit the store.

Ingredients For Waldorf Salad Dressing

1/2 cup Mayonnaise, 1 tsp mustard paste, salt, and pepper to taste, squeeze of lemon juice, a dash of cayenne pepper(because, why not!)

Finally Assemble the Salad:

1. Chop up Apple, Guava, Chicken and Celery in bit size pieces. Really No specifications, whatever size you fancy

2. Mix all ingredients for dressing in a large mixing bowl and whisk.

3. Add All other ingredients right into the dressing in the mixing bowl and mix gently.

4. Transfer to a serving bowl and enjoy.

I am telling you this is probably the easiest recipe you will make, and enjoy many times over.


Serving Suggestions:

Eat this either as a side to a Protein such as chicken breast or fish.

I added leftover grilled chicken cubes to this to make it a complete meal as a light lunch or dinner.

I also love adding sunflower seeds as a topping right before eating for that added crunch.

chicken waldorf salad best salad chicken salad waldorf salad chicken

History of Waldorf Salad

From Wikipedia: Waldorf salad is named for the Waldorf-Astoria hotel in New York City, where it was first created for a charity ball given in honor of the St. Mary’s Hospital for Children on March 14, 1896. The Waldorf-Astoria’s maître d’hôtel, Oscar Tschirky, developed or inspired many of the hotel’s signature dishes and is widely credited with creating the salad recipe. In 1896, the salad appeared in The Cook Book by “Oscar of the Waldorf”.

The original Waldorf Salad recipe was just apples, celery, and mayonnaise. In this modified recipe I have added all of my favorite superfoods and IT IS DELISH and has many health benefits.


Apple

Apples contain pectin which is a soluble fiber. Pectin enriches the mucus layer and protects your gut lining and supports a healthy digestive system.

Another day, someone remind me to write all about Apples. It is for good reason they say, An Apple a Day Keeps The Doctor Away.

Raspberry

Raspberries contain quercetin which is a flavonol. Although, Quercetin influences bacterial function and leads to the activation of specific antioxidant biological pathways that decrease inflammation and contribute to microbial detoxification. However, Studies indicate that quercetin promotes hormone production and cardiovascular wellness. In fact, low plasma levels of quercetin have been associated with an increased risk of heart disease.

Olives and Olive Oil:

Olive oil contains essential fatty acids which are a class of unsaturated fatty acids. Essential fatty acids are critical for a stable microbiome. However, They increase microbial diversity and beneficial butyrate-producing bacteria. Although, Butyrate is anti-inflammatory and promotes a strong gut lining by tightening the junctions between cells. It has been reported that essential fatty acids nourish your brain, enhance gut health and decrease inflammation.

Sunflower Seeds:

Sunflower seeds contain niacin which is a B vitamin. Although, Niacin is converted to nicotinic acid and niacinamide by organisms in your microbiome. However, These compounds are co-enzymes that help your microbiome synthesize more niacin. Studies indicate that niacin metabolites feeding microbes and helping them perform many metabolic functions. Such as maintaining intestinal balance, decreasing inflammation, and synthesizing neurotransmitters.


Ahh the Joke Time

An Apple a day will keep anyone away, if you throw it hard enough!

As usual Author Unknown, heard from my elementary school kids.

Jerry Seinfeld Experiment: Don’t break the chain. Post #28.

Southern Gumbo, made with Okra, Onions, and Peppers

Easy Cooking, Easy Low Carb Recipe, Healthy Living, Healthy Recipes

Today’s recipe “Southern Gumbo” is adapted from an old-time cookbook written in 1935. The book is called The Southern Cook Book of Fine Old Recipes.

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

Ingredients

2 tablespoons Butter
1 onion, chopped
2 cups tomatoes
2 cups okra, cut fine
1 cup chopped green peppers
2 cups water

1 teaspoon celery seed
Salt and pepper to taste

Cooking Instructions:

(In a Large Pot) Fry the onions in the butter until brown; Add (the remaining ingredients)vegetables, hot water, and seasonings. Cook slowly until quite thick. (It may take an hour or 2).

I actually ended up making this recipe the other day, with slight modifications. I added Thai green chilly peppers as well as garnished with Cilantro. I also added some Lobster (so it was kind of Lobster Bisque’-y). Turned out delish. I was worried about Okra being too slimey. but it was perfect! Now I get it, what the hype s all about.


Here is the beautiful introduction at the beginning of the book.

People think of the Southland as the place where the sun shines brighter, the breezes are gentler, the birds sing sweeter and the flowers are fairer. We, who have edited this cook book, which we hope you will find helpful, think of the Southland as the hearthstone of superb cooking.

To attempt a Southern Cook Book in one small pamphlet was an ambitious undertaking. There were many fine recipes that should have been including but lack of space would
not permit. It became the editors’ problem to select as many, as varied, and as useful a collection of recipes as it was possible to include in these few pages. Many fine dishes had to be omitted to make way for better ones.

The natural, geographic and climatic advantages of the different sections of the sunny South have played an important part in Dixie cookery. The fertile fields, plentiful fruit trees, and waterways have each contributed bountifully. Every part of the Southland is individual and distinctive in its cookery. The “Creole Dish” of New Orleans has nothing to do with racial origin but rather indicates the use of red and green peppers, onions, and garlic. Oranges, grapefruit, and avocados play an important part in Florida cookery.

Maryland


Maryland is famous for its fried chicken and its delicious seafood recipes. One thinks of Virginia, its hot bread, and its sugar-cured hams. Kentucky is known for its corn “likker” and its flannel cakes. Only one thing is universally true: Every corner of the South is famous for its fine cookery.

As you glance through this book you will find many delicious dishes . . . many excellent combinations. You will find here the carefully-guarded secrets of real Southern cooking, palatable and tempting to the eye. You will find accurate, tried, and tested recipes each one a gastronomical delight.

The very name “Southern Cookery” seems to conjure up the vision of the old mammy, head tied with a red bandanna, a jovial, stoutish, wholesome personage … a wizard in the art of creating a savory, appetizing dishes from plain everyday ingredients. But it should be remembered that not all the good cooks of the Southland were colored mammies … or folks who lived on plantations. Southern city folks are also famous for their hospitality, their flair for entertaining, and the magnificence of their palate-tickling culinary efforts.

Most of the recipes in this book is gathering from this latter source, though they undoubtedly in many cases owe their origin to the colored mammies who rarely bothered to write down their recipes . . . for they were good cooks who most often could neither read nor write . . . didn’t have to … you just put them in front of a stove with the fixings and they created something grand . . . even if they couldn’t always explain to you just how.

All your life you have heard of the traditionally famous dishes of the Southland. No names appear so frequently on hotel menus as Dixie names. No cooking seems more famous or synonymous with quality and deliciousness than Southern cooking. You will find here, published for the first time in book form, we believe, the truly amazing recipe for “Kentucky Burgoo”, and the celebrated recipe for “Pot Likker”, which is a familiar dish in almost, every part of the South, particularly in the homes of the poor white and the negro. We believe this book to contain a remarkable crosssection of fine recipes and we hope you will find it a valuable aid in your culinary efforts.


Hope you enjoyed the recipe as well as the Introduction. Do let me know if you ever get around to cooking this Southern Gumbo soup. Enjoy!


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No joke today. But a verse from the book.

When I went to see Mis’ Liza Jane
She was standin’ in the door
With shoes and stockings in her hands
And feet all over the floor.

~ From The Southern Cook Book of Fine Old Recipes

More about Ms Liza Jane here in Appalachian History

Jerry Seinfeld Experiment: Don’t break the chain. Post #26.

Tandoori Pompano Recipe

Easy Pompano, Pomfret Recipes

Easy Cooking, Easy Low Carb Recipe, Healthy Living, Healthy Recipes, Protein

Golden Pompano from Florida, I think that is what my local Asian market keeps. Or sometimes Larger ones from China. Stock up your freezer with Pompano because its the easiest fish to cook. This recipe of Golden Pompano is so easy that you are going to make it again and again.

I had 2 Pompanos, which were already cleaned and gutted by our fishmonger at the Grocery Store. Definitely make friends with the guy that sells the fish. Cooking fresh, cleaned fish makes your weekday evenings that much easier.

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

Wash the fish and drain it on a strainer to let it dry.

Marinade for Tandoori Pompano: Tandoori Masala and some fresh Lemon Juice.

Make some cuts on both sides of Pompano like in the picture above, and Apply about 2 Tbsp of Tandoori Masala and Juice of 1/2 Lemon Inside Out and leave it to marinate for about 10 minutes.


Marinade for Old Bay Pompano:

Old Bay Seasoning and some fresh Lemon Juice.

Make some cuts on both sides of Pompano and Apply about 2 Tbsp of Old Bay Seasoning and Juice of 1/2 Lemon Inside Out and leave it to marinate for about 10 minutes.

Air Fryer Method:

Cook in the Air Fryer at 390F for about 20 minutes. Turn and cook for additional 5 minutes to get the skin crispy on both sides.

Convection Oven Method:

Pre-Heat Oven to 425F. Put the Fish in a Cookie Sheet or Pyrex Pan and cook for 25 minutes. Turn the fish, and then Broil for about 5 minutes on top rack of the oven to get the other side crisp as well.


As always, Enjoy Protein with a side of lots of fruits and vegetables.

sliced avocado fruit and green vegetable on white chopping board
Photo by Daria Shevtsova on Pexels.com

If you are feeling fishy, You may want to try this Curried Fish recipe too sometime. This may be a slightly complex recipe if you do not have ingredients. But definitely worth a try if you are into spicy curries.


Of Course I will end with a Silly Joke.

What did the shark say after eating a clownfish?
That tasted funny.

~ Unknown Author. Heard from my kids.

Jerry Seinfeld Experiment: Don’t break the chain. Post #25.

Bok choy Recipe

Bok Choy Recipe with Garlic, Pepper, and Hoisin Sauce.

Easy Cooking, Easy Low Carb Recipe, Fitness, Healthy Living, Healthy Recipes, longevity

I am going to go straight to the Bok Choy recipe because this is how I like to read the recipes myself.

Ingredients:

[For 2 Servings]

3-4 bunches of Cleaned and Washed Bok Choy, Trim it at the root to get individual leaves, 2-3 cloves of garlic, peeled and minced. 1-2 Green chilly peppers, A Tbsp of Hoisin Sauce, A Tbsp of Olive Oil, Salt and Pepper, Optional – Sesame seeds to garnish.

Here is how you cook Bok Choy:

I use a 14” Cast Iron Skillet, but use any pan you have in the kitchen that would fit the ingredients. Heat the Skillet. Add Olive Oil, followed by Garlic, Peppers, Bok Choy, And the rest of the ingredients. Stir Fry for 2 minutes. Cover the pan and turn off the heat. Leave it alone for 5-10 minutes. Mix again before serving.

Eat with a side of proteins – Chicken, Mushrooms, Beans. Skip the Carbs.

But first my standard medical disclaimer only because I eat what I eat for a reason, beside the love of food itself.

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

Bok Choy and similar cruciferous vegetables are nutritious, delicious, low carb, and really easy to cook. They taste great and really require no special skill to cook. If you are eating for weight loss this is a great vegetable to add to your diet.

If you do not have a good pan or skillet, it is the perfect time to invest in a cast-iron skillet. This is the one I have for about 3 years and it has made all of the other pans in my kitchen redundant. Lodge Cast Iron Skillet


My kids have 3 Parakeets who are addicted to their millets and grains. I offer them fruits and vegetables every day but they almost always refuse to even taste it. I was totally surprised at how much they love their Bok Choy.

Bok Choy Nutrition

This sent me on a quest for Bok Choy Nutrition on USDA and Google Scholar websites. And here is what I found that A Cup of Bok Choy contains Calcium, Magnesium, Phosphorus, Potassium, Sodium, Vit C, A, K, and Folate, along with trace amounts of many other essential micronutrients. And all this goodness for 9 Calories (If you are the Calorie Counting types). Source


“I say, I wonder what’s going to happen exciting today?”

Piglet. In Winnie the Pooh. by A.A.Milne

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And random joke of the day!

What do Kim-Jong-Un and Bok-Choy have in common? Both are Korean Vegetables. bwahahaha

~Do not know the Author. I have no idea who writes these jokes.

P.S. Want to book time with me to talk about Productivity, Weightloss, Stress Management, or anything related to Health and Wellness? I open some spots every now and then. Find a spot on my calendar here: Talk to Sharfunnisa


Jerry Seinfeld Experiment: Don’t break the chain. Post #23.

Green Beans In Brown Curry Sauce

Busy Mom Cooks, Easy Cooking, Easy Low Carb Recipe, Healthy Recipes, kid friendly, Protein, Weightloss

​​Ingredients:

  • ​Green Beans: 2 lbs

  • ​Roma Tomatoes: 2 medium-sized

  • ​Asafoetida: a pinch

  • ​Cumin Seeds: 1 tsp

  • ​Mustard Seeds: 1/2 tsp

  • Brown Curry Base: 2 tbsp

  • ​Salt: to taste

  • ​Cilantro: for garnishing

​Directions:

  • 1

    ​Chop about 2 lbs of green beans into desired thickness. Rough chop 2 Roma tomatoes.

  • 2

    ​In a large pan splutter a pinch of asafoetida and 1 tsp cumin and 1/2 tsp mustard seeds.

  • 3

    Add 2 Tbsp Brown Curry Sauce, salt to taste, beans and tomatoes. Cook for about 10 minutes until beans cook through and all water is evaporated.

  • 4

    Garnish with chopped cilantro and serve with Weightloss Rotis, and a side of Protein, Salad and dollop of Greek yogurt.