Kale Mustard Stir fry with Indian Spices (or Sarson ka Saag with a twist) Recipe

Healthy Recipes

​This delicious Kale Mustard Stir fry with Indian Spices also known as Sarson ka Saag is a delicious super green powerhouse. Like all of my ramblings around here, you will have to learn all about glucosinolates and the health benefits of kale and mustard greens before you could get to the recipe. Sarson ka Saag is typically made with Spinach and Mustard greens, but we will be making this with Kale and Mustard instead. The recipe in itself is easy but how can I not convince you first of all why you should even eat the Kale and Mustard at all.


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.

Health benefits of Kale and Mustard Greens

As per this study, Kale is an excellent source of vitamin C, vitamin A, lutein and glucosinolates. Lutein is beneficial for your eyes. And glucosinolates boost your metabolism and prevent inflammation. According to this study, Mustard greens are loaded with glucosinolates, also vitamin A, lutein. And you get all of this good without the harmful oxalates that are present in Spinach. Read more about Health Benefits of Spinach here.


​Ingredients for Kale Mustard Stirfry:

1 bunch of greens usually weighs 7-8 Oz. So this recipe is for 1 bunch of kale and 1 bunch of Mustard greens. About 14 oz of greens. Even if the kale and mustard has been pre-washed, wash it again. These greens are notoriously loaded with grit and dirt. If it has not been pre-washed, wash it may be 4-5 times in your largest utensil or sink.

  • ​Kale leaves 1 bunch wash and chop
  • ​Mustard Greens 1 bunch wash and chop
  • ​Ginger – 2 inch piece
  • ​Garlic – 1/4 cups
  • ​Onions chopped – 2 cup
  • ​Green chilies – 5-6 (Optional)
  • ​Pinch of Asafetida.
  • Cumin Seeds. – 1 tsp
  • ​Mustard seeds – 1 tsp
  • ​Turmeric powder – 1 tsp
  • ​Cayenne pepper powder – 1/2 tsp. (Avoid if you cannot eat spicy)
  • ​Coriander powder – 1 tsp
  • ​Olive oil 2 tablespoons
  • ​Salt and Pepper to taste

​Here is how you cook your Kale Mustard Stir Fry:

  • ​Heat olive oil in a large pan over medium-high heat. Add a pinch of asafoetida, cumin seeds and mustard seeds when the oil is hot.
  • ​Now add ginger, garlic, and onion and sauté for two to three minutes until the onion becomes slightly translucent.
  • ​Add salt, turmeric powder, cayenne pepper powder, and coriander powder and mix well.
  • Add green chilies, kale, and mustard greens to the pan and stir.
  • ​Let it cook over medium-high heat covered till the greens turn soft, about 10-15 minutes.
  • ​(Optional step) Let it cool and grind to a coarse paste using an immersion blender.
  • Serve with these whole-grain tortillas, or paleo coconut wraps, or rotis, with a dollop of butter on top.

Another variation of this kale mustard stir fry recipe is this on made with Spinach Recipes – Green Curry Sauce


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 #94


And here is an excerpt from Charlotte’s Web by E.B.White. Lots of learning in this one little excerpt. If you have not read the book, may be you should get a copy from the library.

Backstory – Charlotte has to save her friend Wilbur, the Pig from becoming Christmas dinner. Its already Summer, and she patiently meditates for an idea to come to her.

Finally, one morning toward the middle of July, the
idea came. “Why, how perfectly simple! ” she said to
herself. “The way to save Wilbur’s life is to play a
trick on Zuckerman.

If I can fool a bug," thought Charlotte, "I can surely fool a man. 
People are not as smart as bugs."

Wilbur walked into his yard just at that moment.
“What are you thinking about, Charlotte?” he asked.
“I was just thinking,” said the spider, “that people
are very gullible.”
“What does ‘gullible’ mean?”
“Easy to fool,” said Charlotte.
“That’s a mercy,” replied Wilbur, and he lay down
in the shade of his fence and went fast asleep.

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

Easy Chicken Do Pyaza Recipe

Healthy Recipes

​This Chicken Do Pyaza recipe is loaded with onions, garlic, ginger and spices. And like all my recipes this may be the easiest you will find on the interwebs. You may have seen the name “Do Pyaza” used with a variety of meats at an Indian restaurant menu. “Pyaz” is the Hindi word for Onion. Do-Pyaza literally means double the onion, in the recipe. There you have it- A chicken curry cooked in lots and lots of Onion! And No discourse on the health benefits of onion today. Recipe being served straight up.

​First step to making the Chicken Do Pyaza is to marinade the Chicken. Here is how.

Marinate the chicken night before or at least 2 hours prior to cooking. Or if you are a weekend meal prepper, marinate all your protein on weekends. Here is everything you need.

  • ​​​A Large Whole chicken cut into (16-20) pieces. But if you are not a whole chicken kind of person, then get another cut of bone-in chicken, such as chicken thighs about 3 lbs.
  • Ginger fresh grated – 2 Tpsp
  • ​​Garlic chopped fine – 1/4 cup
  • Whole Milk yogurt – 1 cup
  • ​​Turmeric – 2 tbsp
  • ​Cayenne pepper powder – 1 tbsp (or a little less if you are not into spices)
  • Coriander Powder – 2 Tbsp
  • ​​Garam masala powder – 1 tbsp
  • ​​Juice of 1 fresh lemon
  • ​​Salt and Pepper – To Taste

How to marinate the chicken?

First of all, Wash and drain the chicken in a colander and set aside to drain properly. In a large tray or mixing bowl, mix all of the marinade ingredients. And finally add the chicken and apply the marinade on all of the pieces. Refrigerate. or Freeze if saving this for cooking during the week.

Easy Chicken Do Pyaza Recipe

Now to actually make the Chicken Do Pyaza, here is everything you will need.

  1. ​lots of chopped Onions – 2-3 lbs
  2. (Optional) 3-4 Green chilly peppers – Thinly sliced
  3. ​3-4 bay leaves, ​1 large cinnamon stick, (Optional) 1 Tbsp Caraway Seeds
  4. ​1 pinch of asafetida (optional)
  5. 1 Tbsp Garam Masala
  6. (Optional) 2 Tbsp Tomato Paste
  7. (Optional) 1/4 cup Dry Coconut Powder
  8. ​Olive oil – 2 Tbsp
  9. ​​Salt and Black Pepper – to taste
  10. ​Cilantro chopped finely – 1 cup

​And finally cook the curry this way.

  • If in the freezer, Remember to ​Take out the chicken from the freezer and put it in the refrigerator the night before. Or let it defrost outside on the counter for 4-6 hours until you are ready to cook it.
  • ​Heat a large pan or wok, add olive oil.
  • Next Add asafetida, add bay leaf, cinnamon stick, and caraway seeds.
  • Next add onions, Salt, Pepper, and Green chili Peppers. Stir and cook about 5-10 minutes until onions are translucent and start to turn slightly pink.
  • ​Add marinated chicken and mix everything. Cook on medium-low heat covered. Stir the chicken every 5 minutes or so to prevent burning. And to allow even cooking on all sides.
  • Takes about additional 10-15 minutes for the chicken to cook. At this time open the Lid, add tomato paste and coconut powder, and mix. Let cook until the extra liquid evaporates so you get the dry consistency of the Chicken Do Pyaza.
  • In the end, ​Garnish with cilantro and mix well.
  • Enjoy on top of steamed rice. Or these Whole grain Tortillas. Remember to warm up the Tortilla before serving!
  • I also eat it mixed in this Lentil Barley Soup Recipe aka Haleem’ish.

Have you wanted to eat delicious food like these and still be able to lose weight?

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.


Hear the chicken joke at 29 seconds of this cute and adorable video!


Jerry Seinfeld Experiment: Don’t break the chain. Post #91

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.


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.

Slow Cooker Goat Meat Stew

Goat Meat Stew

Healthy Living, Healthy Recipes, Weight Loss Recipes

​Goat meat stew is an exotic dish commonly cooked in South East Asia, the Caribbean, and African Countries. Any meat that takes longer to cook is an ideal candidate for a delicious stew. Over the years I have realized that a good stew is a foolproof way to cook any meat. Towards the end, you can also add vegetables and make it a one-pot meal. I just eat plenty of vegetables on the side so I leave this stew alone without the vegetables. But that is certainly a great option to flavor some vegetables and eat them.


How to cook Goat Meat?

Your quest ends here. This is the easiest, no-hassle recipe you will find. If you were looking for a difficult recipe with 200 ingredients, sorry to disappoint you. So here goes – You could easily cook this very hands-off in a slow cooker, or babysit it in a dutch oven or use a pressure cooker such as an Instant Pot. This recipe stores very well in your refrigerator for a week and in the freezer for months, so you could quickly microwave it for those busy weekdays!

​Ingredients and Method for the Instant Pot Goat Meat Stew:

I usually start with washing about 2-3 lbs. of goat meat that fits perfectly in my 6 Qt Instant Pot, or my large slow cooker. Drain it in a collander after washing.

In the Instant Pot, Inner Pot add 2 Tbsp Olive Oil or Ghee. Then Add 2-3 Bay leaves, And a 2-3 inch of Cinnamon Stick. Then add the washed and drained Goat meat.

Followed by herbs – About 3 Tbsp. of freshly grated ginger, 3 Tbsp. of fresh minced garlic, about 3-4 cups of finely chopped onions, and 2 cups of finely chopped tomatoes. Add about 1/2 cup of Greek Yogurt.

Ok Next you need these spices. 1 Tbsp Turmeric, 2 Tbsp Coriander powder, 1 Tbsp Cayenne Pepper (lesser if you cannot eat spicy food), 1 Tbsp Black Pepper, 1 Tbsp Garam Masala Powder, Salt to taste.

Mix everything using a spoon. And Start the Instant Pot. I usually use the Meat setting and a Natural Pressure Release which takes about 1 hour of time. If you want to play around with other settings you can also Select high Pressure for 25 minutes and Natural Pressure Release.

Finishing Touches to your Goat Meat Stew

Regardless of what setting you use, Open the Pot in an hour and check for doneness. If the meat is not tender and fall apart yet, cook for some more time. You may have to add water if all of the liquid has evaporated.

This is also the perfect time to add celery, carrot, potatoes if you are going to be adding the vegetables. And cook an additional 20 minutes. Finally, Add 1 Cup of Cilantro for garnish in the end. A squeeze of Fresh Lime or Lemon juice works too on top. If you are feeling fancy, you can add fried onions on top to garnish as well. (I rarely feel as fancy ha)

There is not a wrong way to do this. Make the curry as thick or as thin as you want. I keep mine slightly dry when eating with a Roti (Whole wheat flatbread) and make it slightly thin If eating with Rice on the side.

​Slow Cooker Goat Meat Stew

Grease the slow cooker with oil on all sides and add all of the ingredients and mix. add about 1/4 cup of water too. Cook on high for about 3 hours. Open and add the extra bite-sized vegetables – Potato, Carrots, and Celery if you want, and cook an extra hour. Upon opening add the cilantro, lemon (or lime) juice, and fried onions.

Let me know, which version do you like better. Pressure cooked or slow-cooked one?


While we are on the topic of animal protein, have you tried this Easy Meatballs Recipe with Spices and Herbs yet?


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.


No jokes come to mind today. I want to end with a question, I have been thinking about for years. Leave a comment below and let me know how you interpret this:

Cogito, ergo sum. I think, therefore I am.

RENE DESCARTES

Jerry Seinfeld Experiment: Don’t break the chain. Post #63.

Energizing Morning Smoothie

Children Health, Healthy Living, Healthy Recipes, longevity, Vegan, Weight Loss Recipes

These energizing morning smoothie recipes are great for non-chefs like you and me. Even better for busy people on the run. You make them ahead of time by mixing the ingredients in a personal size Ziploc bag, or large Ziploc bags if making for 2 or 4. OK, before you start bashing me for being the turtle killer, These re-usable bags or mason jars will work too for storing the smoothie meal prep mix.


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.


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.


If you have never eaten much fruit or vegetable, this is the easiest way of getting them in. Get the Ingredients you want on a weekend and prep them in a reusable bag and freeze. Weekday mornings will be a breeze. Blend. Pour, Done. And Look at these. They are so Beautiful and Fancy as well!

​What Ingredients do I need in an Energizing Morning Smoothie?

So, If you are like me – I dont even make Smoothie meal prep bags. I throw in a handful of this, a tad bit of that and my Essential Ingredients.

Here are some pick and choose, whatever you fancy any week type ingredients. Either Use Any seasonal fruits or vegetables. Or if short of time to go shop, Get some big bags of Frozen Mixed Berries, Pineapples, Mint, Oranges, Avocados, A milk alternative such as Almond milk (if you like your consistency thinner.)

Essential Ingredients – What goes in Every Smoothie?

And here are some Ingredients that I always add – 8-10 Fresh mint leaves, a handful of mixed greens, peel half a Lemon and throw that in, an inch of ginger, 1/2 tsp of Ceylon Cinnamon powder. Pinch of Salt, Pepper, Cayenne pepper. – Most of these ingredients help you burn fat and provide countless other health benefits.

On many occasions, I also add chia seeds, flax seeds, and/or a protein powder like Orgain if I am looking for an extra boost of protein.

If I feel aches and pains coming along (I have Scoliosis, so aches and pains are a given.) I add half a banana or pitted dates for added phosphorus content.

Your body will pretty much tell you what you need in that glass of green goodness.

How do you make your Smoothie?

Peel those Oranges and Lemons, You might want to leave a little bit of zest in, it actually has nutrition and tastes good. Wash the greens and herbs. As you wash and peel the ingredients, either send them in your meal prep bags if preparing for later. If using immediately straight away put it in the blender jar. Once all ingredients are in your blender, Blend and Pour. If you have the Fancy Vitamix or Blendtec, it’s perfect. Put it to use finally. Or a super simple Oster or any high-speed blender will do too. I have an even simpler 14 Speed Oster Blender and that makes perfect smoothies too.

Beside the time saving, why should I drink smoothie in the morning?

Smoothie is a delicious, fancy and healthy alternative to a Standard American Breakfast of pancakes and muffin. Even if you are a coffee or tea drinker in the morning, temporarily try to switch to a Morning Smoothie with the right ingredients and you will notice a positive change in your energy levels and it will help combat the fatigue and mid-morning slump almost immediately.

If your diet has been mostly meat-based and unhealthy processed carbs and sugars, and you deal with acidity and other digestive issues, the added fruits and vegetables and the essential ingredients I mentioned, will make you feel healthier and you will have an energetic workday almost immediately. I am sure you can go full extreme – alkaline diet or do a detox or may have already done it. But like I said many times before, you do not have to do extreme of anything at all. Everything in moderation is perfect. And a glass of smoothie in the morning every now and then is just the right thing, to begin with.

If you like this post, you may like some of the others as well.

Ha. I did not realize how obsessed I am with energizing your mornings. Here is another post, you may like if you are still reading. Energizing Morning Routines Part 1 – Breakfast. I never wrote a part 2 of this post, but I guess I will soon. No time for Smoothies and you already eat a lot of fruits and vegetables every day, then try this Metabolism Boosting Mint Lemonade in the morning.


How do you get your kids to drink a Smoothie?

My kids eat most of their fruits and vegetables. But Since kids are picky I told them that a green smoothie is a Hulk Juice. It makes you Strong like Hulk 🙂 And they Love it. Sometimes I just tell them I did not make it for them and all of the Hulk Juice is mine and they want to borrow a few sips of mine too.


Also love him or hate him, Tom Brady makes his smoothie and drinks it too. I mean if the man lasted this long in the NFL, and shows no signs of aging he must be doing something right. Here is a recipe for Brady’s Tom’s Favorite smoothie.

Jerry Seinfeld Experiment: Don’t break the chain. Post #61.

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.

Raita Recipe

A Recipe for Raita – An Accompaniment to neutralize the Spicy Indian food

Healthy Recipes, Weight Loss Recipes

​A quick and easy recipe for “Raita”. Chances are, if you have eaten Indian food, you have come across this. Or something similar in the form of Tzatiki if you like Mediterranean food.

Indian food is often times loaded with spices, and A Raita helps neutralize the heat and helps prevent acidity and other troubles to your digestion if you are not used to eating hot and spicy food.

A Raita is a savory yogurt side/accompaniment prepared with salt, cumin, herbs, and really everything goes. I like to prepare mine with cucumber, cilantro, and mint if I have the ingredients. If not, I make it with tomato, or grated carrot, beet, steamed zucchini, Pomegranate seeds, Pineapple.

​Ingredients and Method to Prepare:

​1 cup plain whole-milk yogurt, ​1 cup peeled and grated cucumber, ​2 Tbsp finely chopped fresh mint, 2 Tbsp finely chopped cilantro, Juice from half a Lemon, Salt, and pepper to taste, 1 tsp cumin powder, (optional) 1/2 tsp sugar.

​​Mix everything well and serve. Could it get any simpler?

If you want to make Tzatiki, use the thicker Greek Yogurt and also add some crushed garlic to the above recipe for raita.

What else can you do with Raita?

Besides using Raita as a side to Indian food like Biryani, or curry and Naan, or this Roasted Chicken. You can also use Raita to dip grilled or roasted vegetables or a vegetable platter. Or as a spread for sandwiches and wraps instead of mayonnaise. Try using it as a salad dressing instead of Ranch.


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.

Raita or Yogurt as a Probiotic

Yogurt is formed by fermentation of Lactic Acid in the milk by the 2 famous bacteria, called Lactobacillus and Streptococcus. Also commonly known as Probiotics, or living micro organisms with tremendous health benefits.

For many many years, Indians, the Mediterranean’s and other ancient cultures have been using Yogurt with a meal. And for a good reason. According to one study, the “Good” Bacteria present in Yogurt helps improve overall digestive health. Yogurt alleviates constipation and diarrhea or food poisoning. Probiotics in the Yogurt help treat lactose intolerance, colon cancer, inflammatory bowel disease, Helicobacter pylori infection, and Food Allergies.

Beside this, the protein content of yogurt is generally higher than the milk, and digestibility is much better as compared to the milk protein as well. Yogurt also has a higher concentration of CLA. CLA is believed to suppress the growth of cancerous tumors. Oh and do not forget the Calcium and Phosphorus content of Yogurt, to help with bone health too.

The point is, try to make this recipe for raita a part of your daily meals to get amazing countless benefits. Instead of eating yogurt with sugar at breakfast, this is a perfect way to change it up.


If you like this recipe to go with a platter, do not forget to check out the recipe for Guacamole Easiest Guacamole Recipe You will ever make.


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.


And If you have Amazon Prime, Watch Russell Peter’s Deported and wait for the Spicy Indian Food Joke, about the way Indians Spice the Yogurt as well.

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.