Dragon’s loyalty award

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Thank you to powerwearathletics.wordpress.com for nominating me for this award. Healthy eating was first on their list and enjoy our dedication to nutritional meals!

We are a foodie tribe! I have learned so much and I know I will continue to discover great ideas and great recipes for my blog family! 🙂 ❤️‍🔥

In Admiration..

The timing could not have been better when I came across a great recipe at ..Dorthy’s Vintage Kitchen..a recipe using chopped rutabaga. I had already copped the vegetable the day before – hoping for a new recipe. Voila! Dorthy to the rescue!

I admire people posting their passions. Cindy Knoke, is one of them ~ a talented photographer and an active conservationalist. Thanks Cindy for your great photo skills. Truly appreciated!

GabbyChops https://naturetails.blog/ really has chops when it comes to story telling and facts about familiar authors and their real lives. Photos I have never seen anywhere before. Gabby Chops has a knack for filling in the empty holes of famous people I never knew existed. A definite PHD caliber.

The rules:

  • Put the logo on your post
  • Thank the blogger who nominated you
  • Write 5 facts about yourself
  • Nominate 5-10 bloggers

5 Facts About Me

  1. I play online games to relax while I watch..or listen to a TV program.
  2. Exercise to “Abdooer” a 12 minute workout.
  3. My 2 cute cats get my attention every day ~ otherwise I hear about it. MEOW!
  4. Interested in HEALTH: nutrition, healing foods and building the immune system.
  5. Last but not least; I hope mankind finds a better path to rally people that are striving for progress in good living and good food. We need to help others along the way promoting good life styles. Reduce the need for processed foods is my personal “pet peeve.“

5 Nominations +plus 5 more

Some blogger friends do not want to be nominated for any awards. I respect that. I always go and see what’s happening in other corners of the world. A big thank you to all in the blog world. You are appreciated!

(1) Gabby Chops:- https://naturetails.blog/ You must read her blog. Joanna’s knowledge is refreshing and makes a very good read!

(2) America On Coffee has great music selections. Great songs I have not heard before and classics that are good to hear again. So relaxing. I always enjoy visiting AOL. I’ll drink my coffee and listen to good music at the same time! Artists stories are good.

(3) Ronit [ Ronitpenso ] has a wealth of food prep information. I enjoy reading when Ronit compliments me on something I made. I always look forward to her comments. As a caterer in NYC makes Ronit a very busy lady.

(4) PhotoFinland Rantasalot Finland reflects changing seasons. This last photo was snapped from a mobile phone. Really good!

(5) I really like Dorthy’s knowledge and cooking skills vintagekitchen.org Great recipes too!

(6) I have to give a shout out to my new found blog: Beach House located in Hawaii. A small private sanctuary for a few animals and birds. Check it out.

I reread the rules. I can add another more great bloggers. Beach house announced they are closing their blog some time this year; 2024. They will be missed!

4 More ..Favorite Bloggers

(7) Love and Lemons https://www.loveandlemons.com/ A good source of good food!

(8) Alyssia’s Healthy Blog https://alyssafontaine.com/blog/ A bit high end. Very extensive website. “Not just a blog!”

(9)Nutrition Blog https://nutritionfacts.org/blog/

(10) Dr. Gundry’s blog. A bit of a commercial edge. You need to give up your email address to read his blog. But, its worth it. Ignore the sales/marketing pitch! https://drgundry.com/blog/

There are so many others I admire very much in the culinary world and all their adventures around the world!. Unfortunately my list has been cut off prematurely!! But, cheers to all of you great bloggers!

A BIG THANK YOU to dedicated foodie bloggers. It’s great to share recipes, food ideas with all of you dedicated to a good life. WE KNOW FOOD IS MEDICINE. Lets avoid starch and sugar. Don’t fall in the steps of killing food chemicals as best as you can! It’s not a perfect world. Make a difference in your own life. It all helps, more then you think.

Fesenjan~Fesenjoon (Persian chicken stew)

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Once you experience the delight of this savory sweet and sour flavor combination, you’ll wonder how you ever lived without it. Where pomegranate and walnut trees grow in abundance, you will see Persians lining up to have their favorite stew …still today! ( Note: Mamma Persia’s recipe uses plums instead of cane sugar or other subtitute sugars for sweetness !!!)

This is not a Tuesday night after work stew. Its for Saturday or Sunday afternoon when you can savor the flavour (especially with the 2 hour cook time). You will not find this recipe online. I looked. It came from a Persian woman. HER FAMILY’S FACES LIGHT UP when they hear ..dinner is ‘Fesenjoon‘. Have an early dinner with family and friends! The No#1 popular meal today is Fesenjoon!!!

Fesenjan~Fesenjoon Stew Recipe

  • Servings: 8
  • Difficulty: easy
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Ingredients
▢ 3 ½ cups chopped walnuts (300 gm)
▢ 8 (2 pounds) bone-in chicken thighs, skin removed ( you may use ground meet (a mixture of beef & lamb) 300 gm.
▢ 1 tablespoon olive oil
▢ 1 medium onion, finely diced
▢ 1 teaspoon ground turmeric
▢ Fine sea salt to taste
▢ 1 teaspoon cinnamon
▢ ½ teaspoon saffron threads, ground
▢ ¾ cup pomegranate molasses*, plus more as needed (one cup)
▢ Dried plums ( 8) plus more as needed [this is your sugar substitute]
▢ Pomegranate seeds, for garnish
INSTRUCTIONS
1.. Grind the Walnuts: Finely grind 3 ½ cups of walnuts in a food processor until they start to look like sand that clumps together. Do not over process. You don’t want to end up with walnut butter.
2.. Toast the Walnuts: Place dry non-stick skillet over medium heat. Lightly toast walnuts, stirring continuously for a few minutes until you can smell the aroma from the ground nuts, making sure not to burn them. Pour toasted ground walnuts into a bowl and set aside until ready to use.
3.. Cook Onions: Take a large stockpot or Dutch oven with a lid and set over high heat. Add 1 tablespoon olive oil. When olive oil glistens, add 1 finely diced onion. Cook onions until they start to caramelize and turn golden brown. Then add 1 teaspoon turmeric (to taste) and stir into onion mixture.
4.. Cook Chicken Thighs: Add chicken thighs and sear for a few minutes on each side. Pour in 3 cups water and add 1 teaspoon cinnamon. Bring to a boil and then reduce heat to low to allow stew to simmer for 10 minutes. Then remove chicken and set aside.
5.. Add the Ground Walnuts: Pour ground walnuts into the simmering cooking liquid and stir. Place the lid back on the pot and simmer the walnut mixture for 1 hour. Stir occasionally throughout to make sure walnuts don’t stick to the bottom of the pan. After the cooking time the walnut sauce should have thickened, darkened in color until its deeply golden like tahini or honey and there will be a layer of walnut oil on top.
6.. Bloom Saffron, add Pomegranate Molasses: In a small bowl add 1 tablespoon of water. Using a mortar and pestle or a spice grinder add the ½ teaspoon of saffron threads and grind. You should end up with about ¼ teaspoon ground saffron. Add the ¼ teaspoon of ground saffron to the 1 tablespoon of water. Into the pot with the walnut mixture, add ¾ cup of pomegranate molasses and bloomed saffron. Stir to combine.
7.. Add Chicken, Simmer and Season: Add chicken back into stew. Add plums here. Simmer for 45 minutes or until the meat is falling off the bone. The stew will be a rich dark brown and the oil from the walnuts will form a layer on the stew. Stir, season and taste. Adjust sweetness, sourness and seasoning to taste.
8.. Serve the Fesenjan: Ladle the fesenjan into a serving dish and sprinkle with pomegranate seeds to garnish. Serve with rice, Greek yogurt and a side salad.
*Directions for Pomegranate Molasses
1. Fill a saucepan with the juice and bring it to a low boil. Reduce the heat so the liquid will stay at a low boil, and let the juice cook down until you have a scant cup of thick, syrupy liquid. This will take about an hour, and it will thicken up more if you cook longer.

*What’s in Pomegranate Molasses?

Despite the name, pomegranate molasses does not contain any added sugar, and is made by naturally reducing pomegranate juice down to a thick syrup. That’s it! No other ingredients! Nice and healthy! Some people add sugar…don’t be fooled!

Wild ducks roamed in abundance. In ancient Persia, ducks and pomegranates were symbols were a perfect pairing. Makes sense when you look at this gorgeous stew! Persian princes ate this dish regularly. Those jeweled pomegranate seeds play a vital role in numerous Iranian dishes. The most popular and enticing dish for many Persians (and me) is fesenjan!

“Joanna’s Vegan Corner”

The classic Iranian sweet-sour sauce works as well with veg as it does with poultry. Instead of chicken use: * optional -mint leaves garnish

* 1 large sweet potato, peeled and cut into 4cm chunks
*1 large floury potato, peeled and cut into 4cm chunks
* ½ celeriac, cut into 4cm chunks
* 400g brussels sprouts, trimmed and halved *fresh mint leaves (optional)

A Meal Fit For A King and Persian Princes!

Tempura Batter Recipe (Easy &Authentic)

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We had the best tempura fish for dinner last night. Considering the feedback from my dinner, I was anxious to share my recipe with you. I have made this for years and changed some steps that works beautifully. I have been told it tastes the same as in a ‘good’ Japanese restaurant.

MAKE IT EASY ON YOURSELF! Make it…AT HOME!

What inspired me to make this dish was my fitness trainer, His girlfriend bought 5 different kinds of fish. I asked how he prepared his fish. The answer was grilled or on the fry pan. I had to introduce him the the tempura world. He will be getting a printout of this recipe at our next workout session!

Tempura Batter Recipe

  • Servings: 4
  • Difficulty: easy
  • Print

INGREDIENTS

 FISH AND VEGGIES
▢ 4 pieces of white fish (basa, halibut, cod)
▢ 2 c vegetables (carrots, green beans, mushrooms, broccoli, onions )sliced evenly and prepared 5 mm. thick -ideal

TEMPURA BATTER
▢ ¾ cup cake and pastry flour*
▢ 1 tbsp baking powder
▢ ¼ tsp salt
▢ ¾ cup corn starch (divided) ¼  cup in batter  ½ cup -for coating (first step) 
▢ 1 large egg 
▢ 1 cup carbonated water (beer or water) chilled (add ice cubes to the cup)


TETSUYA DIPPING SAUCE
▢ ¾ c (chicken stock or veg. stock in water)
▢ a squeeze of catsup ( to taste start with 1 tsp)
▢ ¼ c soy sauce
▢ ¼ c oyster sauce

EQUIPMENT USED
▢ 2 mixing bowls 
▢ a whisk: mix batter
▢ sieve: mandarin strainer for fryer (wok) 
▢ Wok (or heavy bottomed pot/fry pan)
▢ tongs
▢ cooling rack & paper towels</em>

INSTRUCTIONS
FISH AND VEGETABLES
Fish: Cut into 1/2 inch strips then dry fish with paper towels.
Prep vegetables by washing and drying them before dunking them in the batter. Root vegetables: cut into 5 mm thick slices to make sure they cook properly.

TEMPURA BATTER
1. In a wok (or heavy-bottomed pot), add about 2 inches of oil from the bottom of the pot. Heat the oil to medium temperature – 350 °F degrees.
2. In a mixing bowl, add the flour and 1/4 c of corn starch, salt and mix thoroughly. Set aside the 1/2 cup of corn starch to coat your ingredients right before dipping into the batter. 
3. In another bowl, mix the egg with a whisk. Then add the carbonated water: mix thoroughly (with a whisk)
4. Add flour into the wet batter in the mixing bowl. Mix the batter in swift movements.
5. Make sure to not over mix the batter or your tempura. You should have some lumps in your batter. The mixing process should take no longer than one minute.[ The batter must have the texture of pancake mix]
6. In a separate bowl, add 1/2 cup of corn starch in a shallow bowl. Cover the fish & vegetables in a light layer of corn starch. Then dip fish into the batter one at a time.

▢ Frying fish: Carefully lower the battered fish into the oil.
▢ Turn the fish after about one to two minutes.
▢ Remove the cooked fish (with tongs or sieve) from the oil and place them over paper towels on a cooling rack.

▢ Frying vegetables: Make sure you have first dipped the veggies in corn starch, then the batter.
▢ Carefully lower the battered vegetables into the oil. Turn once every minute. Root vegetables take about three minutes and other vegetables take about one to two minutes depending on their thickness.
▢ Remove the cooked vegetables (they should have a pale blonde color) from the oil and place them on a cooling rack. Optional: use paper towels to absorb more of the grease).

TETSUYA DIPPING SAUCE
▢ In a small sauce pot, add the stock/water over medium-low heat.
▢ Add the oyster sauce, soy sauce, and catsup.
▢ Heat until it boils for one minute and then remove from heat.
▢ Serve in a small sauce dish.

NUTRITION FACTS

Calories: 354.64kcal | Carbohydrates: 53.73g | Protein: 21.51g | Fat: 2.75g | Saturated Fat: 0.65g | Trans Fat: 0.01g | Cholesterol: 189.38mg | Sodium: 1449.36mg | Potassium: 513.01mg | Fiber: 5.57g | Sugar: 4.53g | Vitamin A: 4688.5IU | Vitamin C: 12.55mg | Calcium: 135.52mg | Iron: 4.01mg

TIPS AND TRICKS

I changed the flour to cake & pastry flour from the original recipe of all purpose flour (more gluten) Protein count = gluten count. As you mix dough, the gluten in the flour (aka the protein) binds together and becomes tighter (more dense). This is why it’s especially important to not overwork your dough—too much mixing will lead to a tough, chewy dough.

Another Flour substitute: Rice flour (for this recipe). Double OO flour works well. Make sure your wet batter has a good consistency.

Adds chilli powder, ajwain seeds and cumin seeds to this batter mix. This batter is light and crispy and doesn’t soak up as much oil as other battered deep fried foods. The wok helps since it is not flat and needs less oil. I used avocado oil. The avocado worked well. Any good oil has good results. I might add a small bit of paprika just for fun! Maybe divide the batter into smaller bowls Deep, small bowls and add different herbs and such. That might bring new, interesting flavours!!!

VEGAN CORNER

An easy recipe for TEMPURA vegetables and very healthy

VEGAN VERSION: The only substitute is the egg. Flax egg: A combination of ground flaxseeds (or chia seeds) and water helps to make a binding egg replacement to make vegan tempura. (This is for you Joanna).

Roasted Carrots With Carrot Top Pesto

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This dish, made with orange and rainbow carrots, is anything but ordinary. This recipe is from my food photography class at George Brown College . THESE ARE CARROTS! Wow!!! We are in Flavortown!

Despite loving Peking Duck for many years, I now find myself raving about roast duck with roasted carrots and green “carrot top”pesto. The pear tart for dessert was phenomenal too and left a lasting impression. The whole meal was absolutely divine, and we still reminisce about it. Best meal in 20 years! It was that good. I’ll share the recipes for the roast duck and pear tart in a future post. Carrots are good for you. 🥕 Give this one a try. YUM!!!

Recipe

Roasted Carrots Recipe

  • Servings: 4-6
  • Difficulty: easy
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INGREDIENTS

▢ 2 tablespoons extra virgin olive oil (good quality)
▢ 1 pound carrots. 
▢ 3-5 cloves of garlic
▢ 1 tsp fresh lemon zest (about 1/2 of a lemon)+ 2 tsp. lemon juice
▢ 1 teaspoon kosher salt (Maldon sea salt, Himalayan salt is good)</em>

INSTRUCTIONS
Preheat oven to 400F (200C). Use a large iron skillet to heat the oil and add the scrubbed carrots sliced in half; with the tops cut off. Brown carrots then add chopped garlic for 1-2 minutes. Add salt and place in the oven to roast. Carrots are done when they stay firm when lifted. average oven time is about 20 minutes.
Plate the carrots and drizzle or place the pesto on the side.

CARROT TOP PESTO (5 MINUTES TO MAKE)

INGREDIENTS

▢ 1/2 cup carrot top greens
▢ 1 cup chopped cilantro ( try to leave out the stems ~soapy taste~ it works?)
▢ 2 cloves garlic
▢ 1 tbsp dried oregano
▢ 1/2 cup roasted pumpkin seeds ~ or walnuts or pine nuts
▢ 1 teaspoon lemon zest
▢ 3/4 cups extra virgin olive oil)
▢ 1 teaspoon kosher salt</em>

INSTRUCTIONS
Blend all ingredients in the food processor, except oil and salt. Slowly add the olive oil. Add salt to taste.

CARROT TOP PESTO is incredibly easy to whip up, and it imparts so much delightful flavor to whatever dish it accompanies. I usually rely on a food processor for this, but if you prefer a more hands-on approach, you can definitely chop the leaves and other ingredients manually (takes a little more time). For the base, I opt for a robust, high-quality extra virgin olive oil. This smooth and rich EVOO (extra virgin olive oil) effectively counteracts any bitterness from the greens and balances out the tanginess from the lemon zest. The toasted pumpkin seeds play a crucial role in this pesto, ~substitute -> toasted almonds, pecans, walnuts or toasted pine nuts. (Nuts are so good for your heart health.)

CARROT TOP PESTO can be added to steak, chicken, pasta and other veggies. Its trending along with the nutritional path that masses of people are embracing today. Good living with good food ..that tastes good too!

DASH …It’s Trending!

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Dietary Approaches to Stop Hypertension

The DASH diet was developed in 1997, and emphasizes eating more fruit, vegetables, low-fat dairy, whole grains, fish, poultry, nuts and legumes, while limiting salt, saturated fat, sweets, and red or processed meats.dash mydash.diet

https//mydash.diet

Diastolic blood pressure is the measurement of blood pressure as the heart relaxes. 120/80 is NORMAL, The diastolic number is related to when the heart beat is at rest. There is also a link between increases in diastolic blood pressure and cognitive decline. High diastolic numbers is a sign that your blood vessels have become less elastic, hardened, and scarred. Those words themselves is scary. Isolated diastolic hypertension (IDH), defined as high diastolic blood pressure reads above 80. The first time I read my BP was 140/101 a few days ago was scary. I had never seen such a high “lower” number; the diastolic number. I received a link from a friend to DASH regarding diets to lower BP was so appreciated.

Treatment for diastolic hypertension

  • Same as systoloc BP diet – healthy heart diet
  • lower weight
  • exercise
  • quit smoking – eliminate tobacco (nicotine)
  • reduce alcohol consumption
  • eat healthy – FRESH fruit, vegetables and low fat foods

RECIPE: Avocado Tomato Feta Salad

developed by Emily Richards PH Ec.

Enjoy as a side dish or add some canned tuna or salmon,grilled chicken or steak for a light lunch. Feta is a very low fat cheese.

This salad takes 10minutes to put together. No tomatoes, use red peppers. Add celery, cabbage, etc.

Isolated diastolic hypertension (IDH) is the silent killer. It does not visibly show symptoms.

DASH DIET can be purchased for 38/month for a custom eating plan. You can follow a 28 day challenge [for fun] or make your own plan. Blank templates online. There are many roads to Rome!

True Story 

> by Mary Tupper 💖 My diastolic pressure did creep up as my cholesterol count grew through weight gain as I sat in front of the computer, making other people’s lives better. I was addicted to sugar and had my gallbladder removed as my prize. I have changed my eating habits although I have a weakness for ice cream (100% creamy), chocolate (now eat 70% cocoa), and homemade air fryer “fries” (good compromise). I swim every day now and feel better. I do belong to a fasting group (3 years now) that I combine with DASH. Learning about health through the wonders of the internet and apps – counting my steps as I walk (if I have my phone with me), Apple watches, and so much more. I will get there with help from my friends. I lost another 7 lbs. It wasn’t easy. My next goal is a 10 lb loss. Let me tell you, it took 2 years to lose 18 lbs. The weight was up and down like a yo-yo. But my food choices did change. My body needed to catch up. I am embracing good food choices more and more. If I’m hungry, I may have a pickle. So sour, you are cured of eating 2 chocolate chip cookies. (I always have 2 cookies). I equally like pickles. So, I am not suffering. When asked for advice, I say, “we are all like snowflakes”. We have different likes, different genes. My hypertension may be hereditary. However, my mom (High BP) liked the same foods she grew up with, as her mother (enlarged heart -death) did. Heredity is also in food choices. I am at a point where I have to focus better. Focus on my life. My friends remind me constantly. I am getting the message. When people around you care, it makes it easier. But, it is up to you to listen and hear them. Hear all the good advice that is hitting you like an avalanche. Take care of yourself. Don’t wait another minute. Your life counts. I’m sharing my story with you because I care …about you! My prayers go out to you as encouragement.💖