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Healthy Mediterranean Cooking at Home

Monthly Archives: August 2018

Meunière refers to both a sauce and a method of preparing fish. The word itself means “miller’s wife”. To cook something à la meunière is to first dredge the fish in flour and then saute in butter, chopped parsley, and lemon.

The first time Julia Child ate sole meunière was in 1948 at La Couronne in Rouen, France. Rumor has it this is the dish that transformed her into a French cook.

Unlike a lot of classic French cuisine, sole meunière requires almost no advance preparation and very little time at the stove. It is one of the quickest dinner preparations and you probably have flour, salt, pepper, butter, and lemon on hand. All you need is the fish. That fish does not have to be Dover sole, especially given that in recent years, its sustainability has become an issue (not to mention the fact that it is very expensive). Other flat, white, flaky fish will taste delicious when pan-fried and smothered in butter.

West Coast Dover Sole is a great alternative. Unlike the European Dover Sole, West Coast Dover Sole is a member of the flounder family. It is rated as a Best Choice by Seafood Watch and comes from Astoria, Oregon, a small fishing town located at the mouth of the Columbia River just a few miles from the Pacific Ocean.

Sole Meunière

I use West Coast Dover Sole in this recipe. Unlike the European Dover Sole, West Coast Dover Sole is a member of the flounder family. It is rated as a Best Choice by Seafood Watch and comes from Astoria, Oregon, a small fishing town located at the mouth of the Columbia River just a few miles from the Pacific Ocean. It is available for online purchase from Sea To Table.

Servings: 2

Ingredients

4 small sole or flounder fillets, about 12 ounces total
1/2 teaspoon sea salt
1/2 teaspoon fresh ground pepper
1/3 cup flour (or cornstarch for gluten-free)
2 tablespoons olive oil
3 tablespoons butter
1 lemon, cut into slices
Chopped parsley

Directions

Gently rinse and pat dry the fillets with paper towels. Sprinkle both sides with salt and pepper. Dredge the fish in flour on both sides, shaking off excess flour. Place on a plate and set aside.

Heat the oil in a large skillet on medium/high heat until shimmering, about 2 minutes, then add the butter and stir together. When the butter stops foaming (about 40 seconds), add the fish and pan-fry until golden brown, about 3 minutes.

Carefully turn the fish over with a wide spatula and cook until done, another 2-3 minute, adding the lemon slices during the last 20 seconds of cooking. Remove the fish to a serving plate and pour the browned butter and lemon sauce over the fillets. Sprinkle with parsley and serve.

Italian Baked Tomatoes

2 servings

Ingredients

1 large beefsteak tomato, halved horizontally
2 tablespoons shredded Parmesan cheese
2 teaspoons chopped fresh oregano
1/4 teaspoon salt
2 teaspoons extra-virgin olive oil
Freshly ground pepper, to taste

Directions

Preheat the oven to 450°F.

Place tomatoes cut-side up in a baking pan. Top with Parmesan, oregano, salt, and pepper. Drizzle with oil. Bake until the tomatoes are tender, about 15 minutes.

Zucchini Fritters

Ingredients

2 medium zucchini
1 teaspoon salt
1 egg
1/3 cup flour (or gluten-free or low carb flour)
1/2 teaspoon baking powder
1/2 cup crumbled Greek feta
4 scallions, finely chopped
1/4 teaspoon ground black pepper
1/2 teaspoon dried dill
Olive oil, for cooking

Directions

Place shredded zucchini in a colander and sprinkle the salt over it, tossing well to evenly distribute the salt. Allow the zucchini to drain for at least 30 minutes, and longer if possible. After it has drained, place zucchini in a clean kitchen towel and squeeze out all excess water. Place the zucchini in a mixing bowl and add all the remaining ingredients, except the oil. Mix well.

Heat a stovetop griddle or a large skillet. Brush with olive oil. Dip a 1/4 cup measuring cup or scoop into the batter, level off. Drop the batter into the pan and gently push it into a flat pancake shape with the back of a metal spatula. Cook for 5 minutes adjusting the heat up or down as needed, then turn the fritters over and cook for another 5 minutes until crispy. Add more oil to the pan as needed to prevent sticking.
Drain the zucchini fritters on a paper towel before serving.

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Baked Chicken In Wine Sauce

2 servings

Ingredients

2 large skin on, bone-in chicken breast halves
Salt and pepper to taste
2 tablespoons butter, divided
1 shallot, minced
4 oz white or crimini mushrooms, sliced
1/4 teaspoon dried thyme, plus extra for the roasted chisken
1/2 cup white wine
1/2 cup chicken broth
2 tablespoons heavy cream
1 tablespoon flour, cornstarch or arrowroot
Chopped chives to garnish

Directions

Preheat the oven to 375 degrees F.
In a medium skillet heat 1 tablespoon butter until melted, then add the chicken, skin-side down. Brown on each side until golden, about three minutes per side, then remove to a greased baking dish just large enough to fit the chicken. Sprinkle each breast with salt, pepper and dried thyme. Place the baking dish in the oven and roast the chicken for 40-45 minutes or until a meat thermometer reads 160 degrees F.

When the chicken is almost done, add the remaining butter to the skillet and heat until melted. Add the shallots; sauté until starting to soften, about 2 minutes. Add the mushrooms and sauté until they start to release their liquid, about 4 minutes, stirring often. Stir in the thyme and white wine. Cook for a minute or two.

Combine the broth and cream in a large measuring cup. Whisk in the flour. Pour the mixture into the skillet and bring to a boil. Lower the heat and simmer until thickened. Add the baked chicken breasts, skin side down, and simmer in the sauce for about 5 minutes.
Turn the chicken over and sprinkle with chopped chives. Serve immediately.

Sautéed Savoy Cabbage

2 servings

Ingredients

Half of a medium head of Savoy cabbage, sliced into thin ribbons
1 clove garlic, minced
1 medium onion, diced
2 oz. butter
Salt and pepper

Directions

Melt butter in a deep frying pan. Add the garlic and onion. Cook until the onion is soft. Add the shredded cabbage.
Sauté the cabbage on medium heat for 15 minutes.
Lower the heat and continue cooking until the cabbage is silky soft.. Stir regularly. Season with salt and pepper to taste.

Roasted Zucchini Rounds

2 servings

Ingredients

1 large zucchini, cut into 1/4-inch rounds
1/2 teaspoon dried Italian seasoning
Salt and pepper to taste
Olive oil
2 tablespoons freshly grated Parmesan cheese

Directions

Preheat the oven to 375° F. Place zucchini slices in an oiled shallow baking pan in one layer.

Brush each round with olive oil. Sprinkle with Italian seasoning, salt and pepper. Roast until tender, about 30 minutes. Sprinkle with the cheese and return to oven for another 5 minutes. Serve hot or at room temperature.


Salisbury Steak In Cream Gravy

Ingredients

1 lb lean, grass-fed ground beef
2 teaspoons steak seasoning
Salt and black pepper to taste
1/4 cup butter, divided
1 garlic clove, minced
1 cup chopped onions
1 cup sliced mushrooms
1 cup low sodium beef stock
2 oz cream cheese. room temperature, cut into small cubes
1 tablespoon flour, cornstarch or arrowroot

Directions

Form the beef into 4 patties, about 3 inches across and ½ -inch thick. Sprinkle with salt, pepper and steak seasoning. Set aside.
In a nonstick, deep frying pan, over medium heat melt 2 tablespoons of butter, fry the patties until they are brown on both sides and almost cooked through, but not quite. Remove to a plate and cover with foil.

Add the remaining butter to the skillet butter and add the garlic and onions. Cook until the onions soften and then add the mushrooms. Season with salt and pepper to taste. Cook until the mushrooms are no longer giving off liquid. Dissolve the thickener in the beef broth and add it to the skillet along with the cream cheese cubes. Bring the sauce to a boil, stirring constantly. Add the patties, cover the pan and simmer 10 minutes.

Cauliflower Garlic Mash

If you are not a fan of cauliflower then substitute 2 lbs of cooked Yukon gold potatoes. If you are a bit adventuresome, give this cauliflower recipe a chance. It is delicious especially when the main dish has a gravy component.

Ingredients

8 cups cauliflower florets (1 large head)
3 tablespoons extra-virgin olive oil
2 cloves garlic
¾ teaspoon salt
½ teaspoon ground pepper
1 tablespoon chopped fresh sage

Directions

I use a microwave steamer (Tupperware – also retro) and steam the cauliflower and garlic for 5 minutes.

For stovetop:
Bring 1 to 2 inches of water to a boil in a large saucepan fitted with a steamer basket. Place the rack in the bottom of the saucepan. Add the cauliflower and garlic; cover and cook until very tender, 10 to 12 minutes. Drain very well on kitchen towels and squeeze tightly to remove any liquid in the cauliflower.


Transfer the cauliflower and garlic to a food processor along with the olive oil, salt, and pepper. Process until very smooth. Transfer to a saucepan or microwave-safe bowl and stir in the sage. Reheat until hot and serve immediately.

Sautéed Spinach

Ingredients

10 oz package of organic frozen spinach, defrosted and drained
Half a large shallot, minced
1 garlic clove, minced
2 tablespoon extra-virgin olive oil
Salt and pepper

Directions

Heat the oil in a saucepan and add the shallot and garlic; saute until the shallot is tender. Add the drained spinach and saute for 2-3 minutes – just until hot. Season with salt and pepper to taste. Serve immediately.


Scallops & Shrimp In Lemon Butter Sauce

Serve over rice and add a green vegetable.

Ingredients

1 pound large sea scallops
1 lb large (16-20) shrimp, shells and tails removed and deveined
2 tablespoon olive oil
2 tablespoons salted butter
1 large finely diced shallot
1/4 cup freshly squeezed lemon juice
2 tablespoons finely chopped fresh chives
Freshly ground black pepper

Directions

Wash and pat the seafood dry with paper towels.
Heat the butter and olive oil together in a large deep skillet. When the butter has melted, add the shallot, lemon juice, and chives. Simmer for a minute. Add the shellfish in a single layer. Cook about 1-2 minutes or as soon as the bottom of the shrimp turn pink, Turn the shellfish over with tongs and cook for another 1-2 minutes. Grind fresh black pepper over the fish and serve the shellfish and sauce over rice.

Italian Sausage & Pepper Frittata

Serve with a tomato a salad and your favorite rolls.

Ingredients

1 lb sweet Italian pork sausage, cut into one-inch slices
1 tablespoon olive oil
¼ teaspoon crushed red pepper
1 garlic clove
8 whole eggs whisked
1/2 onion, chopped
1/4 teaspoon salt
2 large bell peppers, thinly sliced
1 cup shredded cheddar or mozzarella cheese
Sea salt and pepper to taste
Chopped fresh basil for garnish

Directions

Preheat the oven to 375 degrees F.
Heat the oil over medium-high heat in a 12-inch ovenproof skillet
Add the sausage slices and brown evenly. Add the crushed red pepper spice, onion, and garlic. Saute. Add the peppers and cook until softened. Sprinkle with salt and pepper to taste.
Pour the beaten eggs over the sausage mixture slowly to cover.
Top the egg/sausage mixture with shredded cheese.
Bake in the preheated oven for 20-25 minutes, or until the eggs are set and edges begin to turn golden brown.

Garnish with fresh chopped basil once the frittata has baked.
Let it sit to cool a bit, and then cut into serving pieces.

Chicken Divan

Serve with rice or buttered noodles and sautéed carrots.

Serves 4

Ingredients

3 boneless skinless chicken breast halves
Salt and freshly ground black pepper, to taste
3 tablespoons olive oil
1 large head broccoli, stems removed and florets cut in half
5 tablespoons butter
1/4 cup flour or cornstarch or arrowroot
1 cup chicken stock
1 cup cream
1/2 cup shredded cheddar cheese
Salt & Pepper to taste

Directions

Cut the chicken breasts in half lengthwise. Season with salt and pepper. Heat the olive oil in a large skillet over medium heat. Add the chicken and cook, turning once, until golden brown and just cooked through, about 10 minutes. Transfer chicken to a plate; let cool slightly.

Place the broccoli into a large pot, cover with salted water, and bring to a boil over medium-high heat. Reduce heat to medium-low and simmer until barely tender, 2–3 minutes. Drain and set aside.
Preheat the oven to 375°F. Rub the inside of a deep 2-quart casserole dish with 1 tablespoon of the butter; set aside.
Melt the remaining 4 tablespoons of butter in a saucepan over medium heat. Add flour and cook, stirring, for 1 minute. Gradually pour in stock and cream while whisking constantly. Cook until very thick, about 10 minutes. Add salt and pepper and 1/2 cup of the cheese; stir until cheese melts, about 1 minute. Remove cheese sauce from the heat and let cool slightly.
Arrange the broccoli in the prepared dish in a single layer and place the chicken evenly over the top. Pour the white sauce over the chicken. Sprinkle with remaining cheese and bake until golden brown and bubbling, about 30 minutes.


Oven Baked Southwestern Baby Back Ribs

Ingredients

2 Baby Back Rib slabs
1 cup BBQ sauce (your favorite)

Spice Ingredients
1 tablespoon ancho chili powder
1 tablespoon chipotle chili powder
½ tablespoon Mexican chili powder
½ tablespoon dried Mexican oregano
1 tablespoon ground cumin
½ tablespoon ground coriander
1/8 teaspoon allspice
Pinch of ground clove

Directions

Combine the spice ingredients and rub on all sides of the ribs. Wrap in foil and refrigerate overnight.
Preheat the oven to 250 degrees F.
The next day, place the ribs in a large baking dish and cover the dish tightly with foil. Bake for 2 ½ – 3 hours,; until the ribs are tender but not falling apart.
Remove the baking dish from oven and increase the oven temperature to 400 degrees F. Pour off all liquid in the baking dish. Brush the ribs with barbecue sauce and cook for 15 minutes or until the sauce is heated through and starting to get a little sticky. Remove the ribs to a cutting board and cut into two-rib sections to serve.

Taco Flavored Stuffed Zucchini

If making the zucchini boats with the ribs, bake them ahead and cover the dish with foil. Leave at room temperature. Reheat in the oven with the ribs after they are basted with BBQ sauce.

2 servings

Ingredients
1 tablespoon olive oil
1 large zucchini
1 celery stalk, finely diced
1 jalapeno pepper, seeded and finely diced
2 whole scallions, finely diced
1 garlic clove, minced
½ teaspoon taco seasoning
1/4 cup jarred salsa
½ cup shredded cheddar cheese

Directions

Cut the zucchini in half lengthwise and scoop out the flesh with a small serrated spoon leaving a quarter-inch shell. Chop the zucchini flesh. Oil a baking dish and place the zucchini shells in the dish.
Heat the oil in a small skillet and add the zucchini flesh, celery, scallions, and garlic. Saute until tender and all the liquid is gone. Add the taco seasoning and salsa. Stir and remove the pan from the heat.

Cool for 10 minutes.
Heat the oven to 375 degrees F.


Add the cheese to the filling and stuff the zucchini shells with the mixture. Bake for 45 minutes.

Creamy Coleslaw

Ingredients

16 ounces shredded cabbage
1⁄4 cup finely chopped green onions
1 cup shredded carrot
1 teaspoon honey or sugar substitute
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
1/2 teaspoon celery seed
1/2 cup mayonnaise
1/2 cup heavy cream (whipping)
1 tablespoon white vinegar
2 tablespoons lemon juice

Directions

In a large bowl, combine the coleslaw, carrots and green onion. Put aside.
In a separate bowl, combine the honey, salt, pepper, celery seed, mayonnaise, whipping cream, vinegar, and lemon juice, using a whisk.
Pour over the vegetables, stir gently to mix.
Refrigerate for at least 1 hour. Stir before serving.


Cauliflower Antipasto Salad

Ingredients

For the salad
1 medium cauliflower, cut into small florets
8 ounces fresh small mozzarella balls
1-16 oz jar roasted red peppers, drained and cut into small cubes
4 ounces salami slices
4 ounces pepperoni slices
1 small red onion, diced
2 celery stalks, diced
8 oz pepperoncini, drained and sliced into rings
4-5 oz oil cured olives

For the dressing
1/2 cup olive oil
Juice of 1 lemon
1 teaspoon salt
1 teaspoon oregano
1 teaspoon basil
1 teaspoon rosemary
1 clove garlic minced

Directions

Place the cauliflower florets in a large microwave-safe bowl. Add 2 tablespoons of water, cover with plastic wrap, and microwave for 3-4 minutes or until as tender as you’d like. Drain and dry on paper towels.

Cut the pepperoni and salami slices into quarters.

Add the remaining salad ingredients to the bowl with the cauliflower.

To make the dressing:

In a small bowl, whisk together the olive oil, lemon juice, salt, oregano, basil, rosemary, and garlic until well combined. Taste and add additional lemon, herbs, or salt as desired.

Pour the dressing over the cauliflower salad and toss to coat.

Cover the bowl and refrigerate for 2 hours to allow the flavors to develop before serving.

Pesto & Fresh Tomato Pizza

Pizza Dough
Make the dough one day ahead.
2 1’2 cups bread flour
1 teaspoon instant yeast
1 tablespoon olive oil
1 tablespoon honey
1 teaspoon Kosher salt
1 cup warm water

Topping
1/2 cup good quality store-bought or homemade pesto (Link to my recipe)
6 ounces fresh mozzarella cheese
2 vine-ripened tomatoes
1/4 teaspoon salt
1/4 cup grated Parmigiano-Reggiano
Freshly ground black pepper

Directions
Place all the ingredients in an electric mixer bowl. Using the paddle attachment, mix the ingredients until they come to a ball around the paddle. Switch to the dough hook and knead the dough for 5 minutes. Coat the inside of a plastic ziplock bag with olive oil cooking spray. Place the dough in the bag, seal, and place in the refrigerator until the next day.
Remove the bag from the refrigerator an hour before you want to make the pizza.

Cut the tomatoes crosswise into 1/8-inch-thick slices and place on a paper towel-lined plate to drain the juices. Sprinkle lightly with the salt and cover with more paper towels.
Cut the mozzarella into thin slices and place on paper towels to drain, This will prevent a soggy crust.

Set an oven rack in the bottom position and preheat the oven to 500°F.
Oil a large pizza pan and spread the dough in the pan so that it touches the edges of the pan. Spread the pesto evenly over the pizza dough
Bake on the bottom rack for 5 minutes.

Remove the pan from the oven; and then top the pizzas with the mozzarella cheese, followed by the tomato slices and Parmigiano-Reggiano. Season with a few grinds fresh black pepper. Place the pizzas back in the oven and bake until the crust is crisp and golden, about 10 minutes more. Cut into slices and serve immediately.

Mini Cheesecakes

Makes 12 mini cheesecakes

Crust
1 cup almond flour
1/2 tablespoon brown sugar or brown sugar substitute (I use monk fruit)
1/4 cup salted butter, melted

Cake
16 oz cream cheese, room temperature
1/3 cup granular sugar or granular sugar substitute (monk fruit)
2 large eggs
2 teaspoons lemon extract
1 teaspoon vanilla extract

Topping
Sugar-free fruit jelly or jam (I used cherry)

Directions

Preheat oven to 350°F
Line a standard muffin pan with cupcake liners.

In a medium mixing bowl combine the almond flour and the brown sugar. Add the melted butter to the bowl and mix until the almond flour is coated and the mixture is the texture of wet sand. Place about 1 tablespoon of the crust mixture in the bottom of each muffin cup,. Use a spoon to press the mixture down into the bottom of each muffin liner.
Bake the crusts for 5 minutes.

In a large mixing bowl, using a hand mixer, beat the cream cheese until fluffy.
Add eggs, lemon extract, vanilla extract and sweetener and mix until all ingredients are well combined and smooth. Divide the cheesecake mixture evenly between all 12 wells in the muffin pan. I use an ice cream scoop to measure equally. If using a silicone muffin pan, place it on top of a baking sheet.

Bake for 30 minutes or until the cheesecakes are set. They will still be a little jiggly in the center.
Allow the cakes to cool in the pan on the counter for 20 minutes. Place a teaspoon of jam on top of each mini cake.
Chill for up to 24 hours before serving.


Lemon Butter Chicken With Roasted Vegetables

Ingredients

Chicken
4 lb whole organic chicken
1 teaspoon sea salt
½ teaspoon ground black pepper
4 oz unsalted butter
2 garlic cloves, minced
Juice and zest of one lemon
A handful of fresh herbs

Vegetables For Roasting
3 large carrots
2 large onions
A handful of fresh mushrooms
Salt and pepper

Directions

Preheat the oven to 400°F (200°C).
Season the chicken with salt and pepper, both inside and out.


Use a roasting pan with a rack, place the vegetables on the rack. Season the vegetables with salt and pepper to taste.
Place the chicken breast side up on top of the vegetables. Place the herbs in the cavity of the chicken.


Combine the garlic and butter in a small saucepan over medium heat. The butter should not turn brown, just melt.
Let the butter cool for a couple of minutes.


Pour the garlic butter over the chicken. Bake on the lower oven rack for 1 to1 ½ hours, or until the internal temperature reaches 180°F (82°C). Baste with the juices from the bottom of the pan every 20 minutes.
If you don’t have a meat thermometer, another way to tell if the chicken is done is to poke a skewer between thigh and breast. The juices should run clear, not pink.

Let rest ten minutes before slicing.

Roasted Orangetti Squash

Orangetti Squash is a spaghetti squash variety that is orange instead of yellow. It has a thick, hard, golden-orange rind, with small tan flecks on the rind. The flesh is also golden-orange, with a mild flavor.

Ingredients
1 large orangetti spaghetti squash
2 tablespoons olive oil
Kosher salt and fresh ground black pepper

Directions

Preheat the oven to 400 degrees F.
Cut the squash in half, lengthwise, and scoop the seeds out of each.
Rub about 1 tablespoon of olive oil over the flesh of each half. Sprinkle with salt and pepper.
Place the squash cut-side down in a baking pan with sides and roast 40-45 minutes.


When the squash is cool enough to handle, gently scrape the flesh with a fork to release spaghetti-like strands into a serving bowl.
Pour some of the lemon butter sauce from the chicken over the squash strands and toss. Garnish with fresh chopped parsley.

Other Serving suggestions:

Season with garlic, red pepper flakes, chili powder; butter and parmesan cheese to taste; or serve with your favorite marinara sauce or pesto.

Jalapeno Cheddar Biscuits

Ingredients
2 cups unbleached self-rising flour
1/4 cup cold butter, cut into cubes
3/4 cup (6 ounces) cold milk or buttermilk
1 jalapeno pepper, seeded and finely diced
1 cup shredded cheddar cheese

Directions

Preheat the oven to 425°F.
Place the flour in a bowl. Work in the butter or shortening with a pastry blender just until crumbs are the size of large peas. Add the jalapenos and cheddar.
Add the milk, and stir until the mixture holds together and leaves the sides of the bowl, adding more milk if needed.
Turn the dough onto a well-floured surface, and fold it over on itself several times, using more flour as needed to prevent sticking.
Pat the dough into a 5″ x 8 rectangle about 1/2 thick.
With a sharp knife, cut the rectangle into 8 rectangular biscuits. Place on the biscuits on a parchment covered baking sheet.

Bake the biscuits for 10 to 14 minutes, or until they’re a light golden brown.
Remove them from the oven, and serve hot. Cool leftovers completely, wrap airtight, and store at room temperature for several days; freeze for longer storage. To refresh room-temperature biscuits, place on a baking sheet, tent lightly with foil, and bake in a preheated 350°F oven for 10 to 13 minutes, until heated through.



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