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Healthy Mediterranean Cooking at Home

Category Archives: Fish

Pistachio-Basil Pesto

Ingredients

4 cups washed basil leaves
½ cup shelled pistachio nuts
4 garlic cloves, peeled
1 teaspoon salt
½ teaspoon black pepper
⅔ cup extra virgin olive oil

Directions

Place the pistachios, garlic, salt, and pepper in a processor bowl. Process until the nuts and garlic are chopped.

Add the basil leaves and process for a minute or two. In the opening spout at the top, pour the olive oil as you process.

Keep processing until the mixture is smooth.

Fresh Tomato Pesto Tart

Press in the Pan Pastry Dough
1/2 teaspoon salt
2 cups All-purpose, Low-Carb or Gluten-free flour
1 cup shredded cheddar cheese
½ cup (1 stick) cold unsalted butter, melted

Directions

Heat the oven to 425 degrees Fahrenheit.
Pour the flour, cheddar cheese, and salt into a 9-inch pie pan. Stir with a fork to mix the ingredients together. Pour in the melted butter and mix with the fork until the dry ingredients are completely moistened. Press the dough, using the fork, across the bottom of the pan and up the sides.


Bake the crust for 8-10 minutes until lightly brown.
Remove the pan from the oven and reduce the oven temperature to 400 degrees F.

Filling
1 cup coarsely grated mozzarella cheese
6 plum tomatoes, sliced into 1/4-inch-thick slices
½ cup freshly grated Parmigiano-Reggiano
¼ cup pistachio basil pesto, recipe above

Directions

Spread the bottom of the baked crust with the pesto. Sprinkle with the mozzarella. Arrange the tomatoes in an overlapping single layer over the crust and sprinkle the Parmesan evenly over the top.

Bake until the tart is deep golden brown and crispy, about 25 minutes. Let cool to room temperature before cutting.

Bell Peppers Stuffed With Shrimp Salad

When using shrimp for salads, I prefer to grill or oven roast them. Boiling tends to make them soft and they do not stand up to the dressing.

Ingredients

Shrimp
1 pound uncooked large shrimp, peeled and deveined
1/2 teaspoons seafood seasoning
1 tablespoon good olive oil
1/4 teaspoon Kosher salt
1/4 teaspoon freshly ground black pepper

Salad
1/2 cup mayonnaise
3 chopped green onions
1 stalk celery, chopped
Zest and juice of half an orange
1/4 teaspoon Kosher salt
¼ teaspoon freshly ground black pepper
1/2 teaspoon dried dill
4 green bell peppers, halved and seeded

Directions

Heat a grill pan over medium-high.
Place the peeled and deveined the shrimp in a ziplock plastic bag with 1 tablespoon olive oil, seafood seasoning, 1/4 teaspoon salt and 1/4 teaspoon pepper and shake the bag. Spread the shrimp in one layer on the heated grill pan. Cook for 6 to 8 minutes, just until pink, firm and cooked through. Let cool for 25 minutes.

To make the dressing. In a mixing bowl, whisk together the mayonnaise, orange zest, orange juice, dill, 1/4 teaspoon salt, and 1/4 teaspoon pepper.

When the shrimp are cool, cut them into ½ inch dice and add them to the dressing and toss. Chill in the refrigerator until serving time. Fill bell pepper halves with shrimp salad and serve.

Summer Green Bean Salad

Ingredients

1 pound green beans trimmed and cut into 2 inch lengths
1 large ripe tomato, seeded and diced
1/2 tablespoon Dijon mustard
1 tablespoon red-wine vinegar
1 finely chopped shallot
1 garlic clove, minced
2 tablespoons olive oil
Salt and freshly ground pepper to taste
Coarsely chopped basil for garnish

Directions

Several hours before serving:
Place green beans in a pan of salted boiling water to cover. Cook until crisp-tender, about 3 to 4 minutes according to the size of the beans. Do not overcook. Drain.
In a salad bowl, whisk together mustard, vinegar, shallots, garlic, oil, chopped tomato, salt, and pepper. Add hot, drained green beans and toss well. Sprinkle with basil. Let the dish sit at room temperature for several hours before serving. Toss a few times during the marinating time.

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In my kitchen, a pound of crab meat can go pretty far. At least two meals. Make the crab filling and use it to stuff fish fillets and to make crab cakes.

Crab Filling

1 pound Lump crab meat
1/2 cup chopped green onion
2 celery stalks, finely chopped
1/2 cup minced red bell pepper
1/4 cup mayonnaise
2 teaspoons Dijon mustard
1/4 cup minced fresh parsley
2 cloves garlic, minced
2 tablespoons freshly squeezed lemon juice
2 teaspoons seafood (Old Bay) seasoning

Directions

Whisk together the mayonnaise, mustard, minced garlic, fresh parsley, lemon juice, pepper and Old Bay seasoning.
Stir in the onion, celery and bell pepper. Gently fold in the crab meat, without breaking up the lumps. Set aside one cup of the mixture for the stuffed flounder and reserve the rest for crab cakes.

Crab Stuffed Flounder

Place the fish and sauce over cooked pasta or squash noodles. Serve with a tomato salad to complete the dinner.

Ingredients

2 large or 4 small slices flounder fillets, about 12 oz total
1 cup crab filling
4 teaspoons butter
1/4 teaspoon cayenne pepper
1 tablespoon chopped fresh thyme

Lemon Cream Sauce, recipe below

Directions

Preheat the oven to 400 degrees F. Oil an 8-inch baking dish.
Place the flounder on a piece of wax paper. Arrange the crab mixture lengthwise down the wider section of the fillets. Starting from the thinner edge of the fillet, fold over the long way. Place the stuffed fillets in the baking dish and sprinkle each with cayenne pepper and thyme.

Place a teaspoon of butter on top of each fish fillet.


Bake for 15 minutes.
Make the sauce while the fish bakes. Pour over the cooked fish and serve.

Baked Crab Cakes

Ingredients

Crab Filling from above, about 2 cups
1 cup fresh breadcrumbs
4 teaspoons butter

Directions

Preheat the oven to 425 degrees F.

Add the breadcrumbs to the crab filling and form the mixture into four patties. If you do not want to bake the patties immediately, they can be refrigerated, covered with plastic wrap, for several hours or overnight.

Place the patties in an oiled baking dish and place a teaspoon of butter on top of each crab cake. Bake for 20-25 minutes until golden brown. Serve with the lemon sauce.

Lemon Cream Sauce

This recipe makes enough sauce for both the stuffed flounder and the crab cakes.

Ingredients

1 shallot, chopped
2 tablespoons butter
1 cup heavy whipping cream
1 teaspoon grated lemon peel
1/4 teaspoon sea salt
1/4 teaspoon pepper
2 tablespoons chopped fresh chives

To make the Lemon Cream Sauce

Melt the butter over medium heat in a small skillet, add the shallot and cook until softened. Add the cream and remaining ingredients. Whisk until thickened, about another minute or two.


Grilled Tuna Au Poivre

Serves 2

Ingredients

1 tuna steak, about 8 oz; 1/2″ thick
1 tablespoon whole peppercorns, crushed
1 tablespoon butter, melted
Sea Salt to taste
Basil Parmesan Cream Sauce, recipe below

Directions

Heat an indoor grill pan over high heat. Brush the pan with the melted butter. Thoroughly pat the tuna steaks dry with paper towels.
Season the tuna steak lightly with salt and press in the crushed peppercorns on both sides of the tuna.


Grill the tuna steak for 2 minutes per each side. Give the tuna steak a quarter turn and grill two minutes. Turn the tuna steak over. Grill two minutes more. (For a total of 6 minutes.).
Place the tuna steak on a serving dish, cut in half and pour a little basil cream sauce over the tuna. Serve the remaining sauce on the side.

Basil Parmesan Cream Sauce

Ingredients

1 cup packed fresh basil leaves
1 clove garlic
1 tablespoon olive oil
½ teaspoon salt
1/2 cup light (half & half) cream
1 teaspoon lemon juice
1/3 cup grated Parmesan cheese

Directions

In a food blender, combine basil, garlic, salt and olive oil. Process for about 40 seconds, or until mixture begins to emulsify. Pour the light cream into the blender and pulse for 20 seconds to incorporate. Pour into a small saucepan and bring to a simmer over medium heat, be careful to not let the mixture boil. Turn off the heat and stir in the lemon juice and grated parmesan cheese. Set aside while you cook the tuna.

Sautéed Yellow Squash Noodles

Feel free to use cooked spaghetti in place of squash noodles.

2 servings

Ingredients

2 yellow squash
1 garlic cloves, finely chopped
3 tablespoons extra-virgin olive oil
2 tablespoons Parmesan cheese
Salt & pepper to taste

Directions

Use the thin julienne setting on a mandoline. a spiralizer or a sharp knife to slice the yellow squash into thin strips similar to spaghetti. Next, the “noodles” need to dry out or the texture will be mushy when you saute them. Ideally, leave them on your counter on double thickness of paper towels for at least 3 hours.

If you want to prep the dish in the morning for dinner, wrap the noodles in paper towels and place them in a plastic ziplock bag. After the noodles set and lose some of their moisture, warm the olive oil and garlic in a skillet and saute the noodles just a few minutes to heat and coat with oil. Season with salt * pepper and sprinkle with Parmesan. Serve with the grilled tuna and cream sauce.

Tomato Salad

4 servings

Ingredients

1 1 /2 tablespoons minced shallots
1 1/2 tablespoons red wine vinegar
14 teaspoon kosher salt plus more
1/4 teaspoon sugar
1/4 cup extra-virgin olive oil
3 large ripe beefsteak or heirloom tomatoes, cut into 1/2″ slices
1 tablespoon rinsed capers
Freshly ground black pepper
Fresh herbs to taste

Directions

Combine shallots, vinegar, salt, and sugar in a small bowl. Gradually whisk in oil to blend.
Set vinaigrette aside.
Arrange tomatoes on a large platter. Sprinkle capers over; season with salt and pepper. Scatter herbs on top. Whisk vinaigrette again and drizzle over the tomatoes before serving.


Sautéed Grouper In Shrimp Cream Sauce

2 servings

Sauce
1 large shallot, finely diced
1 tablespoon butter
3/4 cup white wine
1 tomato, peeled, seeded and diced
Pinch of salt and pepper
1 cup diced shrimp (about 6 large) (peeled and deveined)
1/4 cup heavy (whipping) cream
1/4 teaspoon each of white pepper and salt
5 or 6 leaves of fresh basil, torn into small pieces

Grouper
2 tablespoons each of butter and olive oil for sautéing
1 grouper fillet or other white fish fillets, about 8 oz
Flour
Salt and pepper for seasoning

Directions

In a saucepan, sauté the diced shallot in 1 tablespoon butter until tender. Add the wine, tomato, salt, and pepper.

Bring to a boil and let the broth simmer until reduced to about half. Add the shrimp and cream. Cook for about one minute or until the shrimp are barely done.

Set aside while you prepare the fish.

Put the butter and oil in a skillet large enough to cook the grouper. Season the fish with salt and pepper and lightly dust with flour.

When the butter sizzles, add the fish and cook on each side until cooked through and golden. Pour the shrimp cream sauce over the fish and garnish with basil.

Serve immediately.

Broccoli Sauté

Serves: 2

Ingredients

1 tablespoon olive oil
1 garlic clove, minced
3 cups broccoli florets
Zest and juice of one orange
Freshly ground black pepper and salt to taste
2 tablespoons toasted, slivered almonds

Directions

Heat the olive oil in a large, deep skillet over medium-low heat.

Add the garlic and cook for 1 minute.

Add the broccoli, salt, pepper, orange zest, orange juice and sauté with the olive oil and garlic mixture until the broccoli turns bright green and becomes tender.

Remove the skillet from the heat, sprinkle with toasted almonds and serve.


Easy Coquilles St. Jacques

Serve this entrée with a green salad or sautéed greens.

Ingredients for 4 servings

2 tablespoons unsalted butter, plus extra for the gratin dishes
1 finely diced large shallot
1 clove garlic, minced
2 tablespoons all-purpose flour or gluten-free flour
1/2 cup seafood stock or clam juice
1/2 cup heavy cream
1/2 cup dry white wine
1/2 teaspoon seafood seasoning (Old Bay)
Kosher salt and freshly ground black pepper
6 ounces cremini mushrooms, chopped
1 cup fresh breadcrumbs
2 tablespoons minced fresh flat-leaf parsley
3 ounces grated Gruyère cheese
2 tablespoons olive oil
1 1/2 pounds fresh bay scallops or sea scallops cut in half

Directions

Preheat the oven to 400 degrees F and place four (1 1/2-cup) gratin dishes on sheet pans. Lightly coat the dishes with butter

Combine the fresh bread crumbs, parsley, and olive oil in a medium bowl and stir to moisten the crumbs. Stir in the cheese. Set aside.

Dry the scallops well on paper towels.

In a medium-size saucepan, melt the 2 tablespoons of butter over medium-low heat.

Add the shallots and garlic and saute for just a minute or so.

Add the mushrooms and seafood seasoning. Saute, stirring frequently, until the mushrooms no longer release moisture.

Add the flour and cook for 2 minutes, whisking constantly. Add the wine and whisk until smooth. Whisk in the seafood stock and cream.

Season with a little with salt and pepper..Take the saucepan off the heat and add the scallops and mix carefully with a silicone spatula.

Divide the mixture equally among the gratin dishes.

Sprinkle the breadcrumb mixture evenly on top of each gratin dish and bake for 20 minutes, until the crumbs are lightly browned and the sauce is bubbly. Serve immediately.

Easy BBQ Shrimp

Serve this entrée with potato salad and a tomato or cucumber salad.

4 servings

Ingredients

1 lb jumbo shrimp (16 per lb), cleaned, deveined and shells removed
2 tablespoons olive oil
Kosher salt and freshly cracked black pepper to taste
½ cup homemade or store-bought BBQ sauce
Link to my homemade recipe.

Directions

For cooking outdoors: heat an outdoor grill to high and oil the grill grates. For cooking indoors: heat a stovetop grill pan over medium heat for 5-6 minutes.

In a glass dish mix the shrimp with the olive oil and sprinkle them generously with the salt and pepper.

Thread the shrimp on skewers and place them on the grill, if cooking outdoors. Place in a single layer in the grill pan, if cooking indoors.

Cook until grill marks appear and the shrimp turn deep pink, about 3 to 4 minutes per side.

Place the BBQ sauce in the dish that held the shrimp and warm the sauce in the microwave.

When the shrimp come off the grill, slide them off the skewers or out of the grill pan into the dish with the barbecue sauce and toss gently to coat. Serve immediately.


Pacific Dover Sole is a Pacific Ocean flatfish from the flounder family which is found in the waters from Baja California to the Bering Sea. It takes its name from a resemblance to the common sole of Europe, which is called Dover Sole and is usually not available in the U.S.  The Monterey Bay Aquarium Seafood Watch lists Pacific Dover Sole from California, US West Coast, and Alaska fisheries as a “Best Choice” selection.

Pacific Dover Sole is a meaty fish fillet with a delicate flavor. When it comes to cooking, simple preparations are best. A classic Meuniere is the usual preparation, but I prefer to make Sole Francaise. Here is my recipe along with some seasonal side dish recipes to round out the dinner menu.

Sole Francaise

Ingredients

3 tablespoons all-purpose flour or gluten-free flour
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
2 large eggs
1/2 cup grated Parmesan cheese
4 4-oz sole or flounder fillets
1 tablespoon extra virgin olive oil
1 tablespoon unsalted butter
Juice of 1 lemon
2 tablespoons chopped fresh parsley

Directions

In a shallow bowl, whisk the eggs together with Parmesan cheese Add the flour to a second shallow dish and add the salt and pepper.
In a medium non-stick skillet, heat the olive oil over medium-high heat and then add the butter.
Dredge the fillets in the flour, coating them on both sides and then dip them into the egg-cheese mixture. When the butter is melted, add the fillets and until browned, 1 ½ minutes.
Turn carefully with a long, wide spatula and cook on the other side for an additional 1 ½ minutes.
Remove the fish to a warmed serving platter.
Add the lemon juice to the pan, and stir to absorb the liquids in the pan. Pour the sauce over the fish, sprinkle with parsley and serve immediately.

Asparagus Wrapped in Prosciutto

Ingredients

1 bunch thin asparagus spears, woody ends removed
6 very thin slices Prosciutto de Palma
Olive oil
Coarse black pepper

Directions

Bundle asparagus together in small batches ( I made 6 bundles with 6 asparagus in each) and wrap one slice of prosciutto around each bundle.

Place the bundles in an oiled baking dish. Sprinkle the bundles with olive oil and black pepper. Roast in a 425 degree F oven for 20-25 minutes.

Italian Style Spaghetti Squash

Cook the squash a few hours earlier, so it will be cool enough to handle.

Serves 4

Ingredients

1 spaghetti squash, about 1 1/2 pounds
2 tablespoons extra virgin olive oil
2 large garlic cloves, sliced thin
1/4 cup finely chopped fresh sage leaves
Salt and freshly ground pepper to taste

Directions

Preheat the oven to 375 degrees F. Pierce the squash in several places with a sharp knife. Cover a baking sheet with foil and place the squash on top.

Bake for one hour or until the squash is soft and easy to cut with a knife. Remove from the heat and allow to cool until you can handle it.

Cut in half lengthwise and allow to cool some more. Remove the seeds and discard. Scoop out the flesh from the squash and place in a bowl.

Run a fork through the flesh to separate the spaghetti-like strands. Set aside half of the spaghetti squash strands for another recipe.

Heat the oil in a large, heavy skillet over medium heat and add the garlic and sage.

When the garlic begins to sizzle and turns golden stir in the squash strands. Season to taste with salt and pepper.

Toss all together over medium heat until the squash is infused with the garlic, sage and oil, about 3-4 minutes.

Remove to a warm serving dish and serve.


Grilled Asian Chicken Thighs with Citrus Salsa

2 servings

Ingredients

4 bone-in, skinless chicken thighs

Marinade

2/3 cup coconut milk
1/4 cup extra-virgin olive oil
1 lime, juiced
1 tablespoon lemongrass paste
1 tablespoon Korean hot sauce (gochujang) or your favorite Asian hot sauce
1/2 teaspoon kosher salt

Citrus Salsa

Half a navel orange
One red grapefruit
Zest of ½ a lemon
Zest of half an orange
1 large spring onion or 2 scallions, finely chopped
1/2 teaspoon minced fresh garlic
1 tablespoon olive oil
1 tablespoon chopped parsley
Pinch of salt

Directions

Combine all of the marinade ingredients in a large plastic bag and add the chicken thighs.

Coat the chicken in the marinade then seal the bag and refrigerate for 1-2 hours or up to 6-8 hours.

To make the salsa: Using a grapefruit knife, remove the fruit segments over a colander placed over a bowl. Let the fruit drain. Use the juice for another recipe.

Combine the fruit segments with the remaining salsa ingredients. Set aside while the chicken cooks.

Remove the chicken from the refrigerator 30 minutes before grilling.

Preheat an outdoor grill and oil the grill grates.

Drain the chicken and discard the marinade in the bag. Place the chicken pieces skin-side down on the hot grill, and cook them for 7-8 minutes.

Turn the chicken pieces over with tongs to avoid piercing them and letting the juices run out. Cook the thighs for another 7-8 minutes.

Place an instant-read thermometer in the thickest part of the meat. Chicken thighs and drumsticks are cooked when the temperature reaches 180 degrees Fahrenheit.

Remove the chicken to a platter and place the Citrus Salsa on the side of the chicken.

Spring Strawberry Salad with Warm Mozzarella Cheese

2 servings

Dressing

1 green onion, roughly chopped
1/2 avocado, peeled
1 small garlic clove, peeled
1/4 cup orange juice
1/4 cup red grapefruit juice
2 tablespoons olive oil
2 tablespoons apple cider vinegar
1-2 teaspoons honey, according to taste
1/4 teaspoon fine sea salt
1/8 teaspoon ground black pepper

Salad

3 ounces leaf lettuce
1 1/2 cups sliced fresh strawberries
1/4 pound cooked asparagus, cut into 2-inch lengths

Mozzarella Cheese

2 slices fresh mozzarella cheese, each cut ½ inch thick
1 oz chopped pecans
1 large egg white, beaten with 1/2 tablespoon water
1 tablespoon butter

Directions

Purée the dressing ingredients in a blender or food processor until smooth to make a dressing. Place in a covered container and refrigerate until needed.

For the cheese: Dip each cheese slice into the egg wash and then into the chopped pecans, pressing on the nuts to help them stick to the cheese.

Place the slices on a baking rack set on a sheet pan or large plate and chill in the refrigerator for at least 15 minutes.

Arrange the greens, strawberries, and asparagus on Individual salad plates,

Heat the butter in a medium saute pan over medium-high heat. Add the chilled cheese slices and cook until softened but not melting, about 2 minutes.

With a wide spatula carefully turn the cheese slices over. If some of the nuts fall off, just scoop them up and place them back on the cheese

Place a cheese slice on top of each salad. If any nuts fall off into the pan, just sprinkle them on the salad. Drizzle the salad with some of the dressing and serve.

Grilled Asian Flavored Scallops

2 servings

Ingredients

½ lb medium sea scallops
2 tablespoons soy sauce or coconut aminos
1 tablespoon lemon juice
1 tablespoon extra virgin olive oil
1 teaspoon toasted sesame oil
1 tablespoon honey
1 teaspoon minced fresh ginger
1 garlic clove, grated

Directions

Combine all the ingredients in a medium-sized bowl. Allow the scallops to marinate for 15 minutes.

Skewer the scallops on soaked wooden or metal skewers and cook on a preheated indoor grill or broiler for 2-3 minutes per side.

They should be slightly firm, Serve with the Spring Vegetable Stir-fry.

Spring Vegetable Stir-fry

Stir Fry Sauce

1/3 cup coconut aminos or soy sauce
2 tablespoons unseasoned (unsweetened) rice vinegar
2 tablespoons honey or a low-carb sweetener
1 tablespoon sesame oil
1 garlic clove, minced

Squash

1 medium spaghetti squash
Extra virgin olive oil, for drizzling
Salt and pepper

Stir-fry Vegetables

1 tablespoon peanut oil
1 cup small broccoli florets
1 small head baby bok choy, sliced into 1-inch strips
4 scallions, sliced
1 cup bean sprouts
1/4 teaspoon red pepper flakes
1/3 cup cashews, toasted and chopped

Directions

Preheat the oven to 400 degrees F.

Using a sharp knife, cut the squash in half lengthwise. Scoop out the seeds and discard. Place the halves, with the cut side up, on a rimmed baking sheet.

Drizzle with olive oil and sprinkle with salt and pepper. Roast in the oven for 45-50 minutes or until you can poke the squash easily with a fork.

Let cool until you can handle it safely. Then scrape the insides of one half of the cooked squash with a fork to shred the squash into strands and place on a plate.

Reserve the remaining squash for another recipe.

Prepare the stir-fry sauce.

In a small bowl, combine the ingredients for the stir-fry sauce in a small bowl and set aside.

Heat the peanut oil in a skillet over medium heat. Add the scallions and broccoli and sauté for 8-10 minutes, until just tender.

Then stir in the bok choy and bean sprouts; cook for 3-4 minutes until wilted. Add the stir-fry sauce and then stir in the cooked spaghetti squash and red pepper flakes.

To serve: Sprinkle the vegetable stir-fry with the cashews and serve.



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