Reverse Sear Lamb Chops

Reverse Sear Lamb Chops

Busy Mom Cooks, Easy Cooking, Healthy Living, Weight Loss Recipes

This Reverse Sear Lamb Chops recipe makes a delicious and healthy gourmet meal, that can be made in a few simple steps. If you eat meat for protein, Steak and Lamb Chops are the easiest to cook. And saves so much time and money even when you buy the most delicious organic, grass-fed, and all-natural pasture-raised kind. Ever since I purchased this Lodge Cast Iron Skillet, I use the reverse sear method of cooking quite a lot, at least every time I make a steak or chops.

Reverse Sear Lamb Chops

What is Reverse Sear Method of Cooking?

Traditionally, I am sure you have been told to sear or brown the meat first and then finish in the Oven, or Pressure Cooker or Slow Cooker. In the case of Pressure Cooking, or Slow Cooking, I tend to follow that advice.

However, if I have to roast meats, I prefer to marinate the meat, and roast it in the oven first and then finish on the hot Cast Iron Pan. Try it once and you will know why.

One of the greatest experiments you can do in life is to ask this question – What if you did the exact opposite of the normal – this one time? That is how you find new, delicious, amazing things, places, inventions, and discoveries.

Ingredients to use for 4 Servings of Reverse Sear Lamb Chops

Everything is really Optional, except the Lamb, Squeeze of Lemon Juice, Salt and Pepper. But, what is Life without Herbs and Spices? So stock them up and use them for taste and good health!

  • Lamb Loin Chops – 4
  • Olive Oil – 2 Tbsp
  • Juice of 1 Lemon
  • Meat Tenderizer – 1 tbsp (or about 3 tbsp of fresh raw papaya minced) – (Totally Optional)
  • Fresh garlic (finely minced) – 2 tbsp
  • Fresh ginger (grated) – 2 tbsp
  • Fresh Rosemary (finely chopped) – 1 tbsp
  • Fresh Thyme (finely chopped) – 1 tbsp
  • Fresh Sage (finely chopped) – 1 tbsp
  • Salt – 1 tsp Or to taste.
  • Black Pepper – 1 tsp
  • Cayenne Pepper – 1/2 tsp

For Searing:

I go all out when I have a good set of Lamb Chops. So I did end up using about 2 Tbsp Ghee, A sprig of fresh Rosemary from my neighbor’s kitchen garden, and some fresh garlic Cloves to Sear in the end. 

Method to cook Reverse Sear Lamb Chops

  • In a flat tray or large mixing bowl, mix all of the Ingredients and apply on the Lamb Chops.
  • Marinate it for at least 2 hours. (Or if meal prepping. Marinate in batches and leave in the freezer. Thaw in the morning or night before if you want to use for later.)
  • Preheat Oven to 275 F and place the chops in a large pan and bake for about 30-45 minutes until the internal temperature reaches about 125 F (If you fancy). I was looking for Medium Rare and this is about what gets me that!
  • Let it rest for about 15-20 minutes so the juices run clear.

Finally the moment of truth. This is how you Reverse Sear Lamb Chops.

Heat that ghee on Lodge Cast Iron Pan on high heat. Add the rosemary and garlic to the pan. Now one by one quickly sear the lamb chops to brown on all sides. (Pictured above is when I used my grill pan to do the sear.) It should take about 1-2 minutes per chop to sear it.

While this last “Reverse Sear” step seems complicated, but you will be surprised how it locks in the flavor of the meat and takes the taste up a notch. Like a fancy Gourmet Chef Meal!

Serving Suggestions:

Serve with a side of Sheet Pan Roasted Veggies.

Or On top of an Arugula-Raspberry Salad topped with some balsamic vinaigrette.

This also pairs well with Steamed (or Microwaved Veggies) as I talk about in this post as well. Did you know eating Cabbage, Cauliflower, Broccoli and Brussel Sprouts helps prevent Cancer?


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.

Peanut avocado Protein Bowl

Vegan Protein Bowl with Peanuts and Avocado

Healthy Living, Ramadan, Vegan, Weight Loss Recipes

Learn how to assemble this versatile Vegan Protein Bowl. The main ingredients in mine are Avocados, Peanuts, Lettuce, or any other greens, and lots of Cilantro and Peppers for Flavor. Who said you cannot get enough protein as a vegan? Beans, Nuts, Seeds, Most Grains and Lentils will provide you enough protein for your daily requirements. And anything goes in this vegan protein bowl.


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.


Ingredients and Method to make Vegan Protein Bowl

  1. Peanuts – 1 cup
  2. Onion – 1/4 cup chopped finely
  3. Tomato – 1/2 cup chopped finely
  4. Green or red chilly peppers – 1 chopped finely
  5. Cucumber – 1 cup cubed or sliced
  6. Carrot – 1 cup cubed or sliced
  7. Lemon Juice, Salt and Pepper to Taste
  8. Avocado – 1 cubed or Sliced
  9. Chopped up Lettuce or any other Salad Greens.
  10. Sesame Seeds or Chia Seeds for garnish
  11. (Totally Optional) Some Noodles or Brown Rice for Carbs
  12. (Optional if you are fancying Poke) This Poke Sauce – 1 Tbsp

Vegan Protein Bowl

To Assemble the Salad Bowl, Start with a bed of Lettuce.

Top with Peanuts, Avocado, Onion, Tomato, Cucumber, Carrot, Chilly Peppers.

Add your noodles or rice at this time. Squeeze Lemon juice on top. Sprinkle the Chia or Sesame seeds.

Squeeze of Lemon, Salt and Pepper.

Or if you are using Poke Sauce, Add that and mix.


Variations of Vegan Protein Bowl

Like all my recipes, this is a mix and match whatever recipe. For Protein, substitute peanuts with chickpea, almonds, or other nuts, or this Schezwan Tofu. Or these Curry Roasted Chickpeas – No one can eat just once. Or any of the Canned Beans. You could also use other vegetables such as shredded cabbage, bell peppers, radish Spinach, Broccoli, Arugula, Moong Bean Sprouts.

Once you learn to assemble a vegan protein bowl (or for that matter a protein bowl with meat) you will never get bored, and never go hungry again. That is for sure.


Want to be notified when I post more content like this? Join thousands of other Desk Job Weight Loss Club members to be the first to know. Download your Free Copy of Desk Job Weight Loss Play Book here as well.


Jerry Seinfeld Experiment: Don’t break the chain. Post #102


Haha I thought this was pretty funny. #justdoit

Health Benefits of Water Melon

Health Benefits of Watermelon, Summer Superfood #4

Healthy Living, longevity, Weight Loss Recipes
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Summer is almost here so I wanted to take a minute to write about the amazing Health Benefits of Watermelon. Watermelon is a juicy and delicious summer snack that is a good source of vitamin A and lycopene. Watermelon is 92% Water. Duh! that’s how it got its name. Its sweet water in a huge ball and perfection to combat the summer heat. I am sure you have been told by your various “Diets” that you cannot eat watermelon and lose weight. I call them out to prove it.

Have they gained weight from eating watermelon? not likely!

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.

Why should you eat more watermelon this summer?

Besides the fact that it is delicious, and an extremely healthy substitute for Soda and Coffee and any other means of hydration. Watermelon is rich in this magic Antioxidant called “lycopene”. Lycopene is what gives watermelon its pink color. For reference, Lycopene is also present in tomato, and pink guava, etc. According to this study, Lycopene in the watermelon helps prevent cancer, cardiovascular disorders, diabetes, and eye diseases.  Lycopene helps reduce insulin growth factor and hence prevents cancer.

We are usually not hungry, but we are chronically dehydrated. If you do not like water, make sure you snack on watermelons. And watch the hunger, as well as dehydration, go away. Cut it up in fun shapes, or blend it up in a cool refreshing drink. It tastes great as is, do whatever fancies your eyes and taste buds.

Sharfunnisa

What makes watermelon good for me besides the water and lycopene?

Watermelons come from the same family of fruits as cucumbers, gourds, squash, and pumpkins.  According to this study, 100 g serving of watermelon is 30 kcal if you are counting.

Watermelon is good for hydration. It contains about 92 % water and 7.55 % of carbohydrates out of which 6.2 % are sugars and 0.4 % dietary fiber. Delicious Hydration that is. No better way to Substitute Water, if you ask me.

Watermelon is good for your eyes. The real magical superpowers of watermelon are in its micronutrients, vitamin C, citrulline, carotenoids and flavonoids. It is rich in Beta-carotene (an antioxidant that is good for eyes) and a precursor of vitamin A.

Oh did I say Watermelon is fat and cholesterol-free – if you are into diets and calorie counting.

Watermelon is rich in Vit B1. B6, and Magnesium and Potassium.

Anti Cancer Properties of WaterMelon. According to one study, Cucurbitacin in watermelon has antitumor, anti-inflammatory, and hepatoprotective properties.

Conclusion:

So the point is when watermelon is in season and your grocery store has large bins of watermelon out. Do not get Intimidated. Buy them. Cut them up in various geometrical shapes – squares, rectangles, spheres, cubes, or fries (Is fries a geometrical shape?). Dress them up with lemon, or mint, or both.

Dont want to eat Watermelon? Cut it into random shapes and blend it in a large blender jar with some ice cubes and berries to drink it straight up. Freeze them and Blend to make a delicious Watermelon Slushie.

TLDR; Eat the Watermelon to stay hydrated, live longer and healthier.


Tell me about some other Superfoods.

The three Superfoods that I eat as part of my everyday diet, whenever the food is available locally and seasonally are below. And you should eat them as well, if you are trying to live healthier, longer and better. 1. Olives Health Benefits of Olives: Superfoods Snack #1, 2. Black cumin Seeds Immune Boosting Properties of Black Cumin Seeds. Superfood Spice #2 and 3. Garlic Health Benefits of Garlic, the Superfood Herb #3.

Here are some others on my list that I am researching and already consuming – The plants that are rich sources of bioactive molecules include garlic, ginger, tea, ginseng, black cumin, mulberry, raspberry.


Do you have a desk job? You sit at your desk all day and the job stresses you out. You follow through with a cycle of stress eating the first thing you get your hands on. If you want to finally lose all your excess weight and keep it off forever – without giving up great food, without sweating in the gym. Download this free ebook to learn  How to start losing your “computer belly” without counting calories, dieting OR sweating in the gym.


Jerry Seinfeld Experiment: Don’t break the chain. Post #95


Watch the funny of the day here 🙂

Beat Cauliflower Recipes

Best Cauliflower Recipes

Healthy Living, Healthy Recipes, Weight Loss Recipes

Time to share my best cauliflower recipes, that only take under 20 minutes to cook. I warn you that if you spend hours making your cauliflower taste like Rice, this is going to change all of that. Cauliflower tastes so much better as a vegetarian main course or side. You do not have to put all that effort to make Rice out of it. Just my unsolicited opinion anyways.

Oh and make it a weekly habit to eat a few of these cruciferous vegetables because they give you some serious immunity boost without adding calories and carbs. Read more here – Did you know eating Cruciferous Vegetables like Cabbage, Cauliflower, Broccoli and Brussel Sprouts helps prevent Cancer?

So I have three of my best cauliflower recipes pictured above. All of the seasoning and spices in these recipes are optional, but if you have been following this space for any length of time, get some of these ingredients and try them out. And usually they last a long long time. Here is a few you will need for your cauliflower. If you do not have an Indian grocery store near by order them online once, and it will probably last you 6 months – 1 year even if you use these every day. Cumin seeds – 1 Tbsp, Mustard seeds – 1 tsp, Nigella seeds (Kalonji) – 1 tsp (optional), Fenugreek seeds – 1 tsp (optional), Asafoetida – 1 pinch

​Best Cauliflower Recipes #1: Cauliflower And Peas Stir fry:

Any quantity goes. I cook whatever quantity will cook in my large Stir Fry Pan. Wash and Cut One Medium Size Organic Cauliflower into Small bite-size florets. Wash about 1-2 cups of frozen peas. Heat a Large Pan or Wok on High heat. Add 1 Tbsp of Butter. Add a pinch of Asafetida, Cumin seeds – 1 Tbsp, Mustard seeds – 1 tsp, Nigella seeds (Kalonji) – 1 tsp , Fenugreek seeds – 1 tsp. Immediately add Cauliflower and Peas and Mix. Add Salt, Pepper and about 1/2 tsp turmeric and mix. Add about 1/2 cup water and Cover. Cook for 5-10 minutes until water evaporates. Let rest for 15 minutes and then Garnish with 1/2 cup of chopped cilantro and a squeeze of lemon juice. My favorite way to eat this will be with a healthy whole grain tortilla or wrap like these.


Still struggling to reach your weight loss goals due to a sedentary desk job, you know you can download my free Desk Job Weight Loss Playbook here.

Best Cauliflower Recipes #2: Cauliflower, Carrot, Potato and Peas Curry

The second recipe is a mixed vegetable curry. if you have this sauce Indian Curry Sauce Recipe – Brown Curry Sauce in your refrigerator, then this recipe is a breeze to cook. Start with One medium Sized organic cauliflower, Wash and chop into small florets. Set Aside. Wash and Cut up some carrots in 1-2 inch pieces. about 2 cups. Cut up one large potato, in 1 inch pieces. And wash some peas about 1 cups, and set them aside as well.

In a large pan add a pinch of Asafetida, Cumin seeds – 1 Tbsp, Mustard seeds – 1 tsp, Nigella seeds (Kalonji) – 1 tsp , Fenugreek seeds – 1 tsp. Add about 1 cup of this Indian Curry Sauce Recipe – Brown Curry Sauce. (Totally Optional) but if you have 1/2 tsp of Turmeric Powder and 2 Tbsp Coriander powder Add that now. It helps thicken the curry, and also extra turmeric is always good for health. Add the potatoes and cover. Let the potato get a head start with cooking only because they take longer to cook. Open the lid in about 5 minutes and add Salt and Pepper to taste. add all the other vegetables and 1-2 cups of water. Cover and cook for about 10 minutes. Turn off the heat. Let rest and then garnish with cilantro and squeeze in a juice of half a lemon. Now this cauliflower curry is best served over steamed rice or quinoa.


Best Cauliflower Recipes #3: Cauliflower and Peas stir fry with Pepper Flakes

​This is an easy stir fry, spicy but very quick to prepare. Chop One medium cauliflower into florets, and wash and drain. Wash the Peas and drain. Heat butter or oil in a deep pan oven over medium-high heat. Add a pinch of Asafetida, Cumin seeds – 1 Tbsp, Mustard seeds – 1 tsp, Nigella seeds (Kalonji) – 1 tspFenugreek seeds – 1 tsp. Immediately add Cauliflower and Peas and Mix. Add Salt, Pepper and sprinkle lots of chilly flakes. And Stir fry in the open for about 5-10 minutes. Turn off the heat and let rest for 10 minutes. Garnish with chopped cilantro and lemon juice. Wrap it up in a whole grain wrap with sourcream or yogurt. And enjoy.


Try all three of them and let me know which one do you like best. Once you learn the technique, you can throw in any vegetables together in stir fry, curry, or whatever you want to prepare.

Pop Quiz – What is the difference between the Recipe #1 and #3? And which one did you like better?


Jerry Seinfeld Experiment: Don’t break the chain. Post #92

lentil barley soup

Lentil Barley Soup Recipe aka Haleem’ish And Health Benefits of Barley

Healthy Living, Weight Loss Recipes

This Lentil Barley Soup made with Spices and Herbs is delicious. It is a recipe to feed a crowd. It is freezer-friendly too. Make the soup and eat it vegan or add meat during the week to change it all up. And you can add pretty much a handful of every lentil and bean into this and still come up with the most delicious concoction.

Health benefits of Barley

What on earth is Haleem’ish?

So Haleem is “The Original Lentil Barley Soup”. Since Haleem traditionally contains meat (usually lamb or goat) but This recipe of Lentil Barley soup is vegan, hence the name Haleem’ish.

Pair this soup with spinach or kale or other greens, or any seasonal vegetable of choice. Or else you can serve it with a meat or chicken curry such as this The Chicken Stew , or this Goat Meat Stew make it an actual Haleem.

The Many Health Benefits of Barley.

Barley is an ancient grain, and a high yield and low maintenance crop. Archeologists have found evidence of Barley along the river Nile in Egypt, dating back at least 17,000 years. That is some extreme ancient grain as far as I am concerned. A lot of ancient cultures eat Barley in so many forms. Most religious scripture and the folklore and grandma’s anecdotes will tell you all of the benefits of Barley soups and bread. But I had to look it up at my usual “Scholarly” sources.

So here is the insider scoop from this one study,  regular consumption of whole grain unprocessed barley reduces the risk of developing chronic diseases. Barley contains a Super Fiber called β-glucan along with many useful phytochemicals and antioxidants. Barley is supposed to lower cholesterol and protects you from heart diseases.

There are many more potential health benefits of barley that are under study to prove that Barley combats common nutrition-related diseases including cancer, cardiovascular disease, diabetes, and obesity.


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.


Ok. Ok So before you start eating this soup every day to cure your diabetes and manage your cholesterol. First of all, Please do not do that. Eat even the good foods in moderation. Here is my standard reminder about the advice on the internet.

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.

What do you need to make this Lentil Barley Soup recipe?

Ofcourse you need the Lentils and Barley. But to make it simpler let me give you an actual list. I usually have most ingredients on hand so use it all, but do not get intimidated by ingredient list. Use what you have in your pantry or order a few you will absolutely use eventually. The main ingredient is ofcourse lentils of your choice and Barley 🙂

  1. Whole Grain Barley – 1 cup
  2. All other lentils – Use any or all of Whole Red Lentils, Mung Beans, Urad Daal, Pigeon Peas(Toor Daal) and Chana Daal. – Altogether about 1 cup
  3. Beans – Use Kidney Beans, Black Beans, Pinto Beans, Black Eyed Peas – Also altogether about 1 cup
  4. Grated Ginger – 1/4 cup
  5. Minced Garlic – 1/4 cup
  6. Garam Masala – 1 tsp
  7. Turmeric – 1 Tbsp
  8. Salt and Pepper – to taste
  9. (Optional) Bay leaves – 3
  10. Cinnamon Stick – 1

How to cook Lentil Barley Soup?

Since you are starting with dried beans, this recipe requires advance preparation. I soak my beans and lentils for a few days, sometimes even with baking soda and citric acid to get the phytates out. (post for another day). You atleast need an hour of soaking time.

  1. Take the Barley, Lentils and Beans in a mixing bowl as measured. You should have about 3 cups of dried ingredients at this time. Wash this mix a few times. And soak in plenty of water for upto 8 hours. Or more if you fancy. Change water every few hours if soaking longer duration.
  2. An Instant pot makes this recipe easy to cook. Or else a Slow cooker might do too if you have one.
  3. Once the beans-lentils-barley mix is all soaked up. Drain the water. Rinse a few times. And add to Instant pot.
  4. Fill with about 10-12 cups of water. You may need to add more water later to get the soup consistency. But start with 2-3 times more water at this point.
  5. Add all other ingredients.
  6. Close the lid and start the Instant Pot on the Bean setting.
  7. If using Slow Cooker – Cook on high for 8-10 hours.
  8. After the Slow Cooker/Instant Pot shows done, Open the lid.
  9. At this point, you can mix everything, give it a taste and set it aside in meal prep containers, and freeze.
Ok. So we are not done yet. You need some more ingredients and steps to actually eat this recipe. Read on..

How to eat Vegan Lentil Barley Soup?

So. While the Soup is cooking Steam your vegetables on the side, and Add to the soup. Or at the end, After you have separated what you want to use right then, you can add your vegetables and water to the soup and cook an additional 10 minutes on high pressure to get the vegetable soup.

Garnish for the Lentil Barley Soup – Cilantro, Lime juice, and Thinly Sliced Onions fried in ghee or butter. If you can tolerate the spicy, hot peppers add some thinly sliced Thai chilly peppers and grated ginger to the garnish as well.

How to make the Haleem – The Lentil Barley Soup with Meats?

Make a Curried Goat or Chicken Recipe such as these – Curried Goat, Goat Meat Stew, Easy Keema Saagwala (Easy Peasy Minced Meat With Spinach), Pepper Chicken or this The Chicken Stew.

Mix the Soup and Meat of choice. Add Water to get the desired Consistency you need in your soup.

Use the same garnish as above. Cilantro, Lime juice, and Thinly Sliced Onions fried in ghee or butter. If you can tolerate the spicy, hot peppers add some thinly sliced Thai chilly peppers and grated ginger to the garnish as well.


I may have to dedicate an entire article to the health benefits of barley alone, but for now, here is what you do add Barley and various lentils and beans to your grocery list, and learn how to make this delicious lentil barley soup.


AI Poetry of the day is:

Ah The Lentils and Barley,
 Soup is good for the soul,
 And good for those that are old,
 Its good for those who are young,
 Good for me, Good for you
 Good for everyone.

Jerry Seinfeld Experiment: Don’t break the chain. Post #90.

Okra Stir Fry

Okra Stir Fry (Bhindi ki sabzi)

Healthy Living, Weight Loss Recipes

​This Okra Stir Fry recipe might sound super unusual to anyone that has been cooking Okra/bhindi ever. But It is so simple that it would be criminal if you keep cooking Okra in your old ways. This Okra Stir Fry recipe takes under 30 minutes from start to finish. And it is not the yucky-slimy-ooey-gooey okra that everyone loves to dismiss.

And pair it with a whole-grain tortilla like this, and you have a perfectly balanced dinner ready. Perhaps add a fruit salad for dessert. Ok. Someone, Please Remind me to teach you how to make a savory fat-burning fruit salad someday!

Fun-fact for those that do not know Okra is also known as Lady’s Finger. I am not lying. Check Wikipedia. And its called “Bhindi” in “Hindi”. I was not intending for it to Rhyme, but it does. ha.

And Oh before I forget.


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.


So, what is the secret behind this Okra Stir Fry recipe?

This is really a low-touch and over-simplified and nutritious/healthy version of Okra stir fry using traditional Indian spices. The secret is this (or any) cast iron skillet, and dump everything in and stir, kind of stir fry recipe. I add all ingredients within the first 5 minutes of cooking and then cook the stir fry uncovered (just like stir fry’s should be prepared). The end result is just a heavenly accompaniment to your Whole Grain Wraps and Roti like never before!

​These are the Ingredients you will need to make this Okra Stir Fry.

Okra Stir Fry with Indian Spices
  • ​Okra chopped and ends trimmed (like shown in the picture) – 6-8 cups
  • ​Onion (preferably red onion) finely chopped – 3 cups
  • ​1 Jalapeño or 3 green chilies, thinly sliced – (can reduce the quantity if you cannot deal with spice)
  • ​Cumin seeds – 1 tsp
  • ​Mustard seeds – 1 tsp
  • ​(Optional) Nigella seeds (Kalonji) – 1/2 tsp (optional)
  • ​(Optional) Fenugreek seeds – 1/4 tsp (optional)
  • ​​(Optional) Asafoetida – 1 pinch (optional)
  • Amchoor (Dried Green Mango Powder) – 1 Tbsp.
  • ​Turmeric – 1 tsp
  • ​Cayenne pepper – 1/2 tsp (or less as per taste)
  • ​Olive oil – 3-4 tbsp
  • ​Salt And Pepper – to taste
  • 1/2 cup cilantro. cleaned, chopped for garnish

​And finally here is how you cook the Okra Stir Fry:

  1. ​Heat oil in a wide Cast Iron Pan pan over medium-high heat. Any other wide non stick pan or Wok will work as well.
  2. Add cumin, mustard, nigella, fenugreek, and asafoetida. You should hear the spices sizzle and also release an aroma!
  3. ​Immediately add onion, green chilies (or Jalapeño), okra and mix evenly.
  4. Stir and mix everything and in about 5 minutes add salt, cayenne pepper and turmeric and mix well again.
  5. ​Cook uncovered stirring every 5 minutes until all the okra slime evaporates! Should take about 15-20 minutes. **This step is extremely important, otherwise, okra does get really slimy and yuck**
  6. ​Turn the heat off, Sprinkle the Amchoor powder and garnish with cilantro. Mix.

​Serve hot as a side with Roti, or a wrapped inside a Whole grain Tortilla or 1/3 cup cooked steamed white rice and this Curried Lentils Recipe – Easiest Lentil Recipe with Immune-Boosting Spices


If you like this Okra recipe, also check out my Roasted Okra Recipe – Crispy, Crunchy, Delicious. That should tell you how much I love Okra. Yes. I make it pretty much every week, much like the bok choy.


Jerry Seinfeld Experiment: Don’t break the chain. Post #89..


Ok. Ok.

Wait for it.

Here is my Poetry of the day.

Oh My Okra, 
Oh My Okra, 
You are the reason I'm so happy, 
You can't imagine What you mean to meeeee

Oh my Okra, 
Oh my Okra, 
How do you solve a problem like meeee

- Written by AI. Admired by me.

sulforaphane

Did you know eating Cruciferous Vegetables like Cabbage, Cauliflower, Broccoli and Brussel Sprouts helps prevent Cancer?

Healthy Living, longevity, Weight Loss Recipes

There are many health benefits of Broccoli, Cabbage, Cauliflower, Brussel Sprouts, and other cruciferous vegetables. The cruciferous vegetables are rich in Sulforaphane1 which is anticarcinogenic. Anticarcinogenic is a fancy way of saying it helps prevents cancer.

I am a foodie, hence I love to eat. I will try a few recipes, and then almost always make it “Indian”. Indian food and Spices still hold the top spot in my tool kit of health, wellness, and longevity.

Once I start liking and enjoying some foods, I almost always begin researching what might be some health benefits of it. I knew as much that the cruciferous vegetables are low in carbs and easy to cook, and a perfect replacement for carbs to fill you up. But the health benefits of the Cruciferous vegetables – Broccoli, Brussel Sprouts, Cauliflower, Cabbage truly surprised me. Some other Cruciferous vegetables you will find around here again and again are bok choy, arugula, kale, watercress and radishes.

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.

Sulphorafane (SFN) effectively inhibited tumor growth and increased the sensitivity of cancer cells to chemotherapeutics in patients with advanced-stage pancreatic cancers,2 (The same kind that took Steve Jobs away, as well as a very dear friend of mine.)

Various Scientific studies suggest that cruciferous vegetable intake may lower overall cancer risk, including colon, lung, and prostate cancer, particularly during the early stages.

Reference:Colon cancer , lung cancer, prostate cancer

Microwave cooking increases the sulforaphane levels in Broccoli.

Broccoli is on the top of the list, because it contains the highest amount of Sulforaphane amongst all of the Cruciferous vegetables. And little did I know that – Microwave cooking Increases Sulforaphane level in Broccoli by 80% at 50-60ºC.6

Let me say that again because there are way too many misconceptions about microwave cooking. Wash and separate Broccoli into florets. Put it in a microwave-safe bowl. Add 2 Tbsp Water. Cover and Steam for 4-5 minutes. Eat. Repeat.

Sharfunnisa

What are some of the other recipes for Cruciferous Vegetables?

There are recipes all around this site that are healthy, highly nutritious, and delicious, and use one or many of these vegetables. Here are some comfort food-type recipes that are so easy to make on a weeknight, and uses any, or all of the Broccoli, Cauliflower, Cabbage, and more. Easy Thai Curry Soup , Steamed/Sauteed/Stir Fry Green Beans and Broccoli and Bok Choy Recipe with Garlic, Pepper, and Hoisin Sauce.

What are you going to cook for your own good health?


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.


Unrelated to Sulforaphane, but something that might help you add Broccoli to your grocery list now, I have to share this really funny bit about what actually made me write this post today. My son and I were watching this program called “Too Funny to Fail” and caught the snippet of this Dana Carvey performance from SNL. We found it so funny,, that we had to listen to the whole song. And How can I not share it to brighten your day, if you have a weird sense of humor like ours?

She went downtown.
 She bought some Broccoli.
 She brought it home.
 Chopping Broccoli. Chopping Broccoli …..

I find it hilarious. Here it is.

Chopping Broccolleeeehh……

Jerry Seinfeld Experiment: Don’t break the chain. Post #88..

Indian Curry Sauce

Indian Curry Sauce Recipe – Brown Curry Sauce

Easy Cooking, Healthy Living, Healthy Recipes, Self Care, Weight Loss Recipes

If You are a fan of Indian Food, You have got to learn this basic building block of curry. Even If you are a seasoned cook and the recipes cheat around these corners bother you, you should still try your own variations of it so you never have to slog in the kitchen all day, well unless the kitchen is your happy place.

Backstory – Ever since my kids were born, I have spent a lot of time and effort identifying the most effective, and quickest ways to create delicious recipes. I was trying to lose weight while I could still eat the foods that taste great. Our recipes are for foods that are both healthy and delicious, and that’s why we’re confident you won’t find a better resource for low-carb meals. Ok don’t just take my word for it, try this out to know it for yourself.


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.


​What you need to make this Indian Curry Sauce:

This will make a LOT of Indian Curry Sauce. Reduce the Quantity as you please. As for me If I am putting the time and effort into this, I would make larger quantities.

  • ​Roughly Chopped Yellow or White Onions: 1 lb
  • ​Garlic 2-3 Bulbs: 1/4 lb
  • ​Roughly Chopped Ginger: about 1/4 lb
  • One 6 oz. Can of Tomato Paste – Using Tomato Paste gives your Curry that rich red color (if you are not into adding a lot of Paprika or Cayenne Pepper)
  • ​Olive oil, Avocado Oil, or Butter: 2 Tbsp

​And the Spices:

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.

​Instructions to make Indian Curry Sauce:

  1. ​Heat oil over medium-high heat in a thick-bottomed pan.
  2. ​Add Everything in the pan (Except the Tomato Paste) and cook until everything is lightly browned and most of the water is evaporated, should take just about 15-20 minutes.
  3. Turn off the heat, Add Tomato Paste and mix and let it cook on residual heat.
  4. ***Alternatively – You can Dump All Ingredients in the Instant Pot – Oil, Followed by Onion and then Everything Else And Saute for 8 minutes with Vent Open, and achieve the same effect.****
  5. Let cool for at least 1 hour.
  6. Finally – the moment of truth. Use an Immersion Hand Blender to grind this mixture into a thin paste. A large food processor or blender jar will work too.
  7. You could also throw in a handful of fresh green chilly peppers at this time (which I do because I love my curries slightly hot!).
  8. Store in your small meal prep container or freeze in muffin tins. Could be used for several months.

Recipes to be made with the Brown Indian Curry Sauce

Once you have this sauce ready, the possibilities are endless. So, Let me explain this with chicken.

1, Stir fry chicken breast, add Sauce, and Garam Masala. And simmer with some water and An awesome Chicken Curry is ready in no time. Do not forget to garnish with some cilantro in the end.

2, Stir fry chicken breast, add Sauce,and Garam Masala. And simmer with coconut milk and Another awesome Chicken Curry is ready. Yes do not forget the cilantro.

3, Stir fry some chicken breast, add Sauce, and simmer with water, heavy cream, and crush a small amount of dried Fenugreek Leaves (Kasuri Methi) and Garam Masala and you get Better-Than-The-Restaurant Chicken Tikka Masala.

Here are some detailed recipes to try – Green Beans In Brown Curry Sauce, or Easy Curry Fish: A Good Fish Curry Recipe. or Curried Cauliflower Recipe aka Aloo Gobhi


So, What will you make with this Indian Curry Sauce?

But there is more. My AI generated poetry of the day.

I love curry, 
I love it with rice, 
And every time I eat it, 
My Belly starts to Rise.

On a serious note though, Curry contains some serious fat burning stuff, if you know what else to eat it with. If you want to learn how you know where to find me.


Chilli Paneer Recipe

Chilli Paneer Recipe – An Indian Inspired Chinese Street Food

Healthy Living, Weight Loss Recipes

This is going to be the easiest Chilli Paneer Recipe you will ever make. If you have grown up in India, you will know how the streets of India have “Curri-fied” the Chinese food. I mean Chinese food is already amazing in and of itself, but add some Indian ingredients and spices to it and you get double the health benefits of ancient goodness.

These days, paneer is all the craze in the Keto and Paleo circles. You may find it at your local Indian store or Costco as well. Without further adieu, I present to you the EatPlayFit version of Chilli Paneer.

What do you need to make Chilli Paneer?

  • 1 Block of Paneer – cut into small bite size pieces
  • 2 cup chopped onions
  • 2 cup chopped Tomatoes
  • 1 cup chopped Green Bell Bepper
  • 1 cup chopped Red Bell Pepper
  • 1 cup chopped Yellow Bell Pepper
  • 8-10 Cloves of Garlic. Smash with a large knife and Roughly chop. Or Mince – Whatever works.
  • (Optional) Green Chilly Peppers or Jalapenos – chopped fine
  • Grated Ginger – About 2 Tbsp
  • Olive Oil – 3 Tbsp
  • Salt, Pepper to taste
  • Turmeric – 1 tsp
  • Vinegar – 2 Tbsp
  • Dark Soy Sauce – 2 Tbsp
  • Chopped Cilantro – 1/2 Cup

How to make Chilli Paneer?

Soak paneer cubes in warm water to soften up, if just taking it out of the refrigerator. In a Large Pan, Heat the Oil. Followed by Garlic, Stir for about 30 seconds. And then add the rest of the ingredients, except the Paneer, Soya Sauce, and Vinegar. Let it cook for about 5-7 minutes stirring in between to avoid sticking to the pan. Take the Paneer out of water and drain, while everything else is cooking. Wait for the onions to brown and then add the Paneer and mix everything. Add Vinegar and Soy Sauce. And Top with Cilantro. Mix well and Turn off the heat when all of the liquid has evaporated to get a Dry Paneer Chilli to eat as a snack. Let rest for about 10 minutes before serving.

If you want to eat Chilli Paneer with rice, either add a little more Soy Sauce and Vinegar, or do not let the liquids from the vegetables dry, so it has some gravy to soak up the rice.

Ways to eat Chilli Paneer

Eat as is as Snack by itself. Or Serve with Lettuce as in Lettuce Wraps. Or serve with a side of this Quinoa Recipe with Almond and Pistachio. If you are not watching weight, or on a cheat meal day, it is an absolutely perfect pairing with a bowl of 1/2 cup of steamed white or brown rice.


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.


Why should I eat Paneer Again?

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.

Although tofu has been hailed as a superfood, paneer has the same cholesterol-lowering effect. Paneer is a type of cheese, made by curdling hot milk and draining all of the liquid away. It does not have a long list of ingredients or complicated manufacturing processes like Tofu. Paneer is perhaps the only source of protein for largely vegetarian population of India.

According to this 2014 study, Paneer contains a fairly high level of fat and proteins as well as some minerals, especially calcium and phosphorus. It is also a good source of fat-soluble vitamins A and D. Paneer contains whey proteins that are a rich source of essential amino acids. Paneer is also recommended by doctors and nutritionists for diabetic and coronary heart disease patients.

Other Paneer Recipes in this blog

If you are into Paneer, here are some other Paneer recipes to try. Paneer Veggie Stir Fry, Spinach Recipes – Green Curry Sauce, and Paneer Bhurji, Curried Scrambled Paneer.

If you are intrigued by longevity, good health and want to lose weight while eating some delicious foods (and not bland salads and crazy exercises) then book a call here to find out how I can help.


And for your tiny dose of inspiration today, here is a gem from Naval Ravikant.

No one can compete with you, on being you. Most of life is a search for who and what needs you the most. 

Jerry Seinfeld Experiment: Don’t break the chain. Post #84.

A Good Fish Curry Recipe

Easy Curry Fish: A Good Fish Curry Recipe.

Healthy Living, Healthy Recipes, Weight Loss Recipes

I had a reader requests for a good fish curry recipe yesterday. And I had recently made fish curry with Salmon steaks, and will probably be making more soon. So here is how you make good fish curry.

​​Ingredients for a good fish curry:

  • ​Some fish steaks or filet (preferably Rohu, Red Snapper, or Salmon): 2-3 lbs
  • This ​Brown Curry Sauce : 1/2 cup [Or get a sauce like this from store – Indian Curry Sauce]
  • ​Olive Oil: 2-3 tbsp (Or mustard oil, if you can find one. You cannot find mustard oil in USA – story for another day)
  • Asafoetida: a pinch
  • ​Cumin Seeds: 1 tsp
  • Mustard Seeds: 1 tsp
  • Fenugreek Seeds: 1/2 tsp
  • Coriander Powder: 1 tsp
  • Turmeric: 1 Tbsp
  • Salt and Pepper – to taste
  • ​Lemon juice from 1 large Lemon (Can use lime juice too)
  • (Optional) Tomato Paste: 2 Tbsp
  • (Optional) Coconut Milk: 1 cup
  • ​Cilantro: 1 cup chopped. for garnishing

​Here is how you cook good fish curry.

  • Wash and clean the fish. If using a large filet, cut them into individual portion size.
  • Season fish with salt, pepper, turmeric, and lemon juice and set aside for about 15-30 minutes.
  • ​In a large pan, on medium-high heat, add Olive Oil. Slightly brown the fish on both sides – about 2 minutes each side is perfect. Take the fish out and set it aside on a plate or serving bowl.
  • Now in the same pan add asafoetida, cumin seeds, mustard seeds, fenugreek seeds, and coriander powder and stir for about 30 seconds.
  • ​Add the Brown Curry base and Tomato Paste and mix well. Add the fish back and cook for 5-10 minutes.
  • Add Coconut Milk at this time if you have it. Or add a cup of water.
  • Don’t forget to garnish with lots of Cilantro.

Optional

Adding the coconut milk, and/or tomato paste or both provide variations to the taste of the curry. So if you are eating your recommended 2 servings of fish every week for the Omega 3s it is always a great idea to tweak the recipes and keep your food tasting exciting and new!

Can I cook Shrimp using this recipe?

​For shrimp, follow the exact same recipe, skip the browning step in the beginning. Shrimp cooks in all of 5 minutes. Remember, the more you cook shrimp the harder it becomes.


Why should I eat fish for weight loss?

Ok. I know, I know. Fish is a bit of an odd choice for a “meat” recipe or a “curry” recipe. But believe it, or not, fish can actually be a healthy part of a weight loss diet. Fish is one of the leaner choices of Protein. Fish is also a great source of Omega 3s fatty acids that are good for both minds (Brain) and body. Other ingredients and herbs in this curry make it a perfect meal to curb hunger and keep you feeling full longer. Learn more here about brain benefits of a good fish curry here – What are some delicious foods for brain health?


None of my writings are complete without some unrelated nonsense. Here is my favorite clown fish of all. You may have to be a marine biologist to get this joke. None the less here it is.

…. Normally they don’t talk, sea cucumbers, but in a joke, everyone talks….

Mexican food

That Burrito Bowl: What is the best restaurant food for weight loss?

Healthy Living, Healthy Recipes, Lifestyle, Weight Loss Recipes, Weightloss

What is the best restaurant food for weight loss? You ask. When you are trying to eat healthy and are too busy to cook, a trip to Chipotle, Qdoba, and other local Mexican restaurants is the best choice. And no, I do not own any stock in Chipotle. I love their food as well as their commitment to natural meats and sustainable agricultural practices. Neither I am from Mexico, unlike Avocados,

If you are still reading this I am sure you love your chipotle burrito bowls. Or you have tried all kinds of diets to fight that computer-generated belly. Ha, let’s call it that because in some way you can attribute it to sitting in front of your computer. I have definitely read about all of the diets too, if not tried them. And I am sure all of them work.

How to Optimize your Mexican food for weight loss?

What the “diets” do not take into account sometimes is real life. Life will get busy some days. And you will have to order that take out. And with small effort, you can make your Delicious Chipotle or other Mexican food Order extremely healthy. Skip the cheese and corn, half the rice, add extra beans, and extra lettuce, add Guacamole and extra hot salsa (instead of mild). Capsaicin in Peppers helps burn fat.

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.

Hey! Better Ingredients, Better Burrito Bowl.

What is the next best thing you can do instead of driving to pick up your burrito bowl every day? Well, you can make your Mexican food for weight loss in the comfort of your home every day of the week. You have got to try it out to know, but the homemade Mexican Food tastes even better than the Chipotle, because – Hey! Better Ingredients, Better Tacos. only because a burrito bowl is like a puzzle that you can assemble together however you want.

Just do a one-time shopping trip this weekend and pick up the following items:

Avocados
Limes
Jalapeño (If you love peppers, oh let me correct that ….you should love peppers!)
Large bunch of cilantro
A box of Firm-Ripe tomatoes of choice
Get a few 15-ounce can black beans
Some red onion
Cucumbers (yes, I love veggies, so I just add whatever in my burrito bowl)
Red, Yellow, Green Bell Peppers
Some Olive Oil (Or Avocado Oil)
Salt, Pepper, Cumin powder, Chili powder or Paprika, Ginger Powder, Garlic Powder.


Optional: low-fat shredded mozzarella of choice, a bag of finely chopped lettuce, sour cream or Greek yogurt.
If you want to add Chipotle-style meat, get chicken breast, steak, shrimp or any kind of fish. Trust me any of your choice of meat will work.

** Skip the Rice and Corn if you are trying to lose a significant amount of weight. **

A lot of selection of vegetables, I listed on the shopping list is also available in most grocery stores all cleaned, washed, and precut. I mean, If you have never chopped onion before in your life – getting a pre-packaged one is totally worth it.

Most of the meat – Chicken Breast and Steak for a burrito is ready to cut and cooks super quick in a hot pan.

A trick with can of black beans though is to open the can, wash and drain the bean in a strainer. Well, Add Can Opener and Strainer to the shopping list, if you don’t have either.

Now you can eat Tacos every day of the week.

Once you have all of these ingredients, weeknight dinner or even lunches are a matter of throwing everything together as you please.

Stir fry the bell peppers and onions in advance and refrigerate. It literally takes a few minutes on a hot pan to do so.

In a bowl toss the beans, bell peppers, tomatoes, onions, cilantro, lettuce, finely chopped jalapeno pepper, cumin powder, salt, and the juice of half a lime. Place Chicken/Steak/Fish/Shrimp on top. Add 1 teaspoon of sour cream, some cheese, avocados and chopped cucumbers.

Really mix and match as you please so you never get bored of it. You could even eat a breakfast Taco. Top with 2 eggs.

Need to eat on the go? Get a Whole grain or High Protein Tortilla and wrap any or all of the ingredients and pack in a lunch bag. Do not forget the water.

Mexican food is incomplete without the G.U.A.C. And here is one to try. Easiest Guacamole Recipe You will ever make.

And while we are here, a note on Intermittent Fasting.

Want to make weight loss a little more effective? Here is something to try -While all diets work, Personally I love Intermittent Fasting because everyone can do a 16:8 IF pretty easily. All you have to do is have an early dinner and late breakfast. That is easy as pie. Get busy in the morning, and do a healthy brunch and that would easily put you on the 16:8 IF effortlessly.


Comment below and let me know your thoughts – What do you think is the best restaurant food for weight loss?


Not really sure who said it, but it might be worth the while to spend time learning to make the salsa instead of infinite doom-scrolling the internet, watching one crime after another.

Make Salsa. Not war!

Peace.

Mexican Food for Weight Loss
Photo by Victor Garcia on Unsplash

Jerry Seinfeld Experiment: Don’t break the chain. Post #81.

Baby Bok Choy and Red cabbage

Easy Baby Bok Choy and Red Cabbage Recipe

Healthy Living, Healthy Recipes, Weight Loss Recipes

Have you cooked baby bok choy and red cabbage together? If not, you should try it out. You are going to find many recipes for baby bok choy on this corner of the internet. Because I love to eat bok choy. And my kid’s pet parakeets eat bok choy every day. I have tried to research but cannot find the answer for why parakeets love their bok choy. As for me, we have an Asian store nearby and they have all kinds and manners of bok choy and cabbage family of vegetables. I usually love to eat this as a side for this Easy Pompano, Pomfret Recipes.


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.


Ingredients:

1. Baby Bok Choy – 6 bunches

2. Red Cabbage – Quarter of a large red cabbage.

3. Garlic  – 6 large cloves

4. Salt and Pepper to taste

5. Olive Oil – 1 Tbsp

6. (Optional) 3 Thai chilly peppers ..I probably use more.

And here is how you cook the easy baby bok choy and red cabbage stir fry.

1. Wash a few times in large quantities of water to clean the baby bok choy and separate the stems and cut into large pieces.

2. Chop the red cabbage into large pieces as well and wash and drain properly.

3. Peel and mince garlic. I just use my large knife to mince it. If you do not know how, let me know and I can probably make a short video and show you some day.

4. In a large pan, add Olive Oil on medium heat. I love my 14” deep cast iron pan only because it heats up super quick and retains heat longer.

5. Add garlic, chilies and fry for 30 seconds. Now add baby bok choy and red cabbage and stir for about 2-3 minutes. Add Salt and Pepper and mix again. Turn off the heat.

6. Leave open, and Let it cool for about 10 minutes.

7. That is all. Eat your gourmet baby bok choy and red cabbage itself or with a side of this Schezwan Tofu – Cooked in Airfryer in 10 minutes or chicken (or really any other Protein of choice.)


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.

Are there any health benefits of eating bok choy?

According to this study and this study, vegetables such as Bok Choy, Choy Sum, Mustard Greens etc were confirmed to contain micronutrients that were beneficial in preventing cardiovascular diseases, and cancers of the Gastrointestinal tract. They also contain sulphur compounds; sulfur is an essential micronutrient beneficial for hair growth and bone health.


Jerry Seinfeld Experiment: Don’t break the chain. Post #77.

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.

Roasted Chicken

Roasted Chicken Recipe – With Herbs and Spices

Healthy Living, Healthy Recipes, Weight Loss Recipes

This Curry Roasted Chicken takes chicken to whole another level. You will only know when you try this. It is super simple to make and even more delicious than your average neighborhood Indian restaurant.

Ingredients and Method to make Curry Roasted Chicken

Curry Roasted Chicken Breasts

Use any cut of chicken, but if you are watching or counting calories chicken breast is the best and fastest cooking meat to use.

Cut the Chicken Breast into 2” pieces.

Marinate in this tandoori masala. For 3 lbs of chicken you will need about 3 Tbsp. 1/2 cup of Greek Yogurt. 1 Tbsp of dry ginger powder. 1 Tbsp of dry garlic powder. 1 Tbsp of dry onion powder. 1 Tbsp of Garam Masala. Salt and Black Pepper to taste. 2 Tbsp of Olive Oil and squeeze of half a lemon juice.

Mix everything in a large mixing bowl. Let it marinate in the refrigerator for atleast 2 hours. Or leave it in the freezer if meal prepping in bulk for later during the week.

Here are the cooking options for chicken breasts. If you have a large pan, heat the pan, add some oil. Cook the chicken pieces in one layer. Do not over crowd the pan. Cook for about 2-3 minutes on each side. Let rest about 10 minutes before serving.

Other methods of cooking

Oven

Chicken Breasts actually cooks pretty fast in an Oven. Layer it in Parchment Paper lined sheet pan in a 450 F Oven. Should be done in about 20 minuets.

Air Fryer

Cook about 10 minutes in a 390F Air Fryer. Remember not to overcrowd the air fryer either.

Side Note: You do not need to use dry onion, ginger, and garlic. You can use the fresh herbs but may have to use a blender to make a thin paste. Also use 2-3 times more, if using fresh onion, ginger and garlic.

Have you seen this A Recipe for Raita – An Accompaniment to neutralize the Spicy Indian food? This pairs perfectly well with a spicy curry roasted chicken and it is super simple to make.

​Perfect to pair with this Quinoa Recipe with Almond and Pistachio. Or you can also make a wrap using these Whole Grain Wraps. It Will pair well with Steamed Broccoli or other roasted vegetables or a side of salad as well.


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.


If you like this recipe, you might like these as well. Try them out for a change up sometime.


I used Artificial Intelligence to write this poem about roasted chicken. let me know if you like it, because I sure did. Humanising AI. One poem at a time.

Roasted chicken is good for you, 
It keeps you balanced and it keeps you new.

Baked chicken is easy to cook. 
No one can resist the delight. 
The perfect meal for the whole family.

I hold a chicken, and I love its taste, 
It's roasted to perfection, and its lean, 
Some say it's spicy, 
but I think its blessed.

Jerry Seinfeld Experiment: Don’t break the chain. Post #70.

Spinach Recipes - How to cook Spinach

Spinach Recipes – Green Curry Sauce

Healthy Living, Healthy Recipes, Weight Loss Recipes

This Green Curry Sauce uses an easy Spinach Recipe with delicious immune-boosting herbs and spices. This is perfect because you can make this ahead of time and freeze it in the mason jars. Use it for 5-minute weeknight dinners. Fry some Paneer (Paneer is a delicious block of cottage cheese, these days commonly found in costco and other places where healthy food is sold.) or Chicken Breast in a pan. Add this green Sauce and Dinner is done.


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.


​How to cook Spinach into this Green Sauce?

Add about 1 Tbsp. ​Olive Oil (or Ghee/Butter) in a thick pan. When the oil is hot, Add 1 Tbsp of Cumin Seeds. Optional – A pinch of Asafetida.

Followed by Herbs -2-3 cups of White or Yellow Onions chopped, 1 chopped tomato, About 2 Tbsp. of Grated Ginger, 1/4 cup of Minced Garlic and Stir.

​Optional: I also use a lot of spicy Thai Green Chillies or Jalapeno/ Serrano Peppers. But you can skip these or use one.

​Add Other Spices – 1 tsp Turmeric and 1 tsp of ​Coriander powder, SAlt and Pepper and mix. Cook uncovered for about 5 minutes.

Finally, add an entire bag of Spinach. I buy a large bag from Costco. It says 2.5 lbs. Cook until all of the spinach has wilted. You may have to stir a few times.

Caution – If you have never cooked spinach, this is pretty much an accurate description of how Spinach reduces while cooking.

Saag Paneer, Chicken Saagwala, Palak Paneer

Turn off the heat and let it cool slightly, Add Cilantro and Juice from 1 large Lemon.

​Finally, use an Immersion Blender to blend into a sauce. If you do not own an Immersion Blender, this might be the time to invest in one, if you are a fan of sauces and curry. You may even be able to make quick smoothies with it.

Use immediately for the recipes or freeze in mason jars for later use.


Spinach Recipes - How to cook Spinach

For the Chicken Saagwala

Cut chicken breast into bite-size pieces. Marinate with salt, pepper, turmeric, some lemon juice, and garam masala. Brown the chicken on a hot pan for about 5-7 minutes. Add the Green Spinach Sauce. Heat until the sauce bubbles up. Eat with this Quinoa or a whole grain wrap.

For Palak Paneer

Cut up Paneer into bite size pieces. If you want you can fry it in a pan. I usually skip the frying. Add the green sauce. Heat until it bubbles up and done. Same as chicken, Eat with this Quinoa or a whole grain wrap.

You have to try this to know, what I mean. This is a Spinach Recipe you will never get tired off.

I can write a whole entire article on the health benefits of Spinach. Spinach in the Smoothies, Curries, Tortillas – it is everywhere. Oh and Popeye loves Spinach too.

I am what I am, and that’s all that I am.

I’m strong to the finish ’cause I eats me spinach.

Popeye the Sailor.

Jerry Seinfeld Experiment: Don’t break the chain. Post #67.