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Healthy Mediterranean Cooking at Home

Category Archives: Salad

Serve with tzatziki (recipe below) and pita bread. A Greek salad rounds out the meal.

Pork Souvlaki

I used pork for this dinner. Prepare the meat 1 day ahead.

Servings 6

Ingredients

1-1/2 lbs boneless pork loin or boneless chicken or lamb loin, cut into 1″ cubes
1/4 cup extra virgin olive oil
3 tablespoons lemon juice
2 tablespoons red wine vinegar
3 cloves garlic minced
2 teaspoons Greek seasoning (or use 2 teaspoons dried oregano, 1 teaspoon dried thyme,
1 teaspoon grated lemon zest, 1 teaspoon sea salt and 1 teaspoon ground black pepper.)
1 tablespoon water

Directions

Combine the olive oil, lemon juice, red wine vinegar, minced garlic, Greek seasoning and water in a plastic ziplock bag.
Place the pieces of pork in the bag. Seal the bag and shake to coat the meat really well, Place the bag in the refrigerator to marinate overnight.’

Place wooden skewers to soak in cold water for about 30 minutes before placing the meat on the skewers or use metal skewers.
Preheat an outdoor grill or a stovetop grill pan to medium-high heat. You may also use a broiler.
Thread the pieces of pork onto the skewers; discard unused marinade.
Grill the kebabs, turning them every 2-3 minutes until the meat is cooked through, about 10 minutes.
Serve immediately with tzatziki sauce and a small pita bread.

Tzatziki Sauce

Ingredients

1 large cucumber, peeled and seeded
1/2 teaspoon Kosher salt
3/4 cups plain Greek yogurt (not low-fat)
2 scallions (green onions), minced
1 tablespoon lemon juice
1 tablespoon extra virgin olive oil
2 garlic cloves, minced
1 tablespoon minced fresh dill
1/4 teaspoon black pepper
½ cup crumbled feta cheese

Directions

Peel and seed the cucumber. Grate the cucumber on a box grater or finely chop. Place in a colander and add the salt. Let drain for 10-15 minutes. Turn out onto a paper towel, roll up and squeeze the towel to remove some of the liquid.

Place the yogurt in a mixing bowl. Add the grated cucumber to the yogurt along with the remaining ingredients and stir well. Taste and adjust seasoning to your liking.

Cover and chill in the refrigerator several hours before serving.

Greek Salad

Dressing
1/2 cup red wine vinegar,
2 garlic cloves, crushed,
1/2 teaspoon dried basil,
1 teaspoon dried oregano,
1 tablespoon sugar,
1/2 teaspoon salt,
1/4 teaspoon pepper
1 cup vegetable oil
1/2 cup olive oil
2 tablespoon lemon juice.

Directions

Pour all the ingredients into a large jar and shake well..
Place the jar in the refrigerator for a few hours to blend the flavors.
Use the Greek dressing with your favorite Greek salad ingredients: romaine lettuce, green peppers, red onions, cucumbers, tomatoes, kalamata olives, pepperoncini and crumbled feta.

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Dinner For Two:

Grilled Lamb Chops And Peppers

Make the marinade early in the day.

Marinade
1 whole lemon, washed, seeded, and chopped
2 large sprig of fresh rosemary, leaves removed
3 garlic cloves, peeled
1 1/2 teaspoons coarse salt
1/4 teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil

Lamb & Peppers
4 loin lamb chops, trimmed of extra fat
1 lb mixed peppers
Salt & Pepper to taste
Extra-virgin olive oil

Directions

To make the marinade:
Place the chopped lemon, rosemary, garlic, salt, pepper, and olive oil in a food processor. A blender can also be used. If you have neither, finely chop all ingredients together.
Spread and massage the lemon paste evenly over the lamb chops. Place in a baking dish and cover, or use a large resealable plastic bag. Refrigerate for several hours before cooking.

Preheat an outdoor grill or a stovetop grill pan. Oil the grill grates.

To grill the peppers:
If using a grill pan for the lamb chops, place the peppers under a broiler and turn until charred on all sides.
Grill the peppers, turning occasionally, until charred all over, about 10 minutes. Transfer to a bowl, cover tightly with plastic wrap and let steam for 15 minutes. Peel and seed the peppers, then cut into thin strips and season with salt and pepper.

To grill the lamb chops

Remove the chops from the marinade and grill them over medium-high heat, turning once, until medium-rare, about 3 minutes on each side. Transfer the chops to one side of a serving platter and let rest for 5 minutes. Transfer the grilled peppers to the other side of the platter and drizzle with olive oil.

Old Fashioned Potato Salad

Serves 2. Double the ingredients for extra servings.

Ingredients

1 pound small Yukon gold potatoes, peeled and diced
Salt and ground black pepper to taste
1/4 cup sour cream
1/4 cup mayonnaise
1/2 teaspoon Dijon mustard
2 tablespoons mixed chopped herbs, such as dill, parsley, basil, chives and thyme
1 tablespoon lemon juice
1 celery stalk, chopped
2 scallions (green onions), chopped

Directions

Put potatoes into a pot, cover with salted water and bring to a boil. Reduce heat and simmer 8 to 10 minutes. Be careful not to overcook. Test for doneness by inserting a fork into a potato chunk. It should slide in easily without breaking apart the potato. Immediately drain well and let cool 10 minutes.

Gently toss potatoes with sour cream, mayonnaise, mustard, herbs, lemon juice, celery, onion, salt, and pepper. Cover and chill before serving.

Summer Fresh Tomato Salad

2-3 servings

Ingredients

½ cup diced red onion
1 1/2 pounds ripe red tomatoes, cut into wedges
Shredded fresh basil leaves
½ teaspoon salt, divided
1 teaspoon Dijon mustard
¼ teaspoon freshly ground black pepper
1 tablespoon white wine vinegar
2 tablespoons extra-virgin olive oil

Directions

For the dressing, in a small bowl whisk together the mustard, vinegar, pepper, and 1/4 teaspoon salt. Gradually whisk in the olive oil.

Place the onion, tomatoes and remaining ¼ teaspoon salt in a salad serving bowl. Toss with the salad dressing. Cover and chill at least 30 minutes or up to 24 hours, stirring occasionally.


These are the dishes my children and grandchildren love. I try to make them when they visit. No one ever seems to tire eating these traditional family favorites.

Neapolitan “Low Carb” Meatballs

Makes 12 large meatballs

Ingredients

1 pound lean ground beef
1 pound lean ground pork
1/2 cup Parmesan cheese, grated
1/2 cup heavy cream
1 cup shredded mozzarella cheese
2 large eggs, beaten
¼ cup minced fresh parsley
1 teaspoon Montreal steak seasoning
1 onion, finely chopped
1 large clove garlic, grated
1 teaspoon salt
1/2 teaspoon pepper
Marinara Sauce for cooking the meatballs, recipe below

Directions

Preheat the oven to 400 degrees F.
Using your hands. combine all of the meatball ingredients in a large mixing bowl. Cover a large baking sheet with foil and coat the foil with olive oil cooking spray. Form the meatball mixture into large meatballs. Use a ½ cup measure. You should be able to make 12 large meatballs. Place the meatballs on the prepared baking sheet and place the pan in the oven. Bake for 15 minutes and then turn the meatballs over. Bake for 15 minutes more. Place the meatballs in the pot of marinara sauce and simmer for one hour.

Marinara Sauce

Ingredients

1 tablespoon olive oil
1 small onion, finely chopped
1 garlic clove, minced
6 oz can tomato paste
Two 26-28 oz containers of Italian finely chopped tomatoes
1 teaspoon dried Italian seasoning
1 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon crushed red pepper flakes

Directions

Heat the oil in a large deep skillet. Add the onion and garlic. Cook until tender. Add the remaining ingredients and bring to a boil. Turn the heat to low and simmer the sauce for about 1 ½ hours.

Sausage and Peppers

Ingredients

2 lbs Italian pork sausage, one hot; one sweet
2 tablespoons olive oil
2 large garlic cloves, finely chopped
8-10 Italian frying peppers, stems and seeds removed; cut into 1-inch rings
2 medium onions, sliced
1 cup marinara sauce, recipe above

Directions

Heat an outdoor grill with direct and indirect heat. Place the sausage links on the indirect heat side and cook for 15 minutes. Turn the sausage links over and grill for 15 minutes more. Remove the links to a plate and cool. Cut the sausage into 1-inch pieces.
You may also cook the sausage in the oven or in a frying pan.
Heat the oil in a large deep skillet. Add the garlic, onions, and peppers. Turn the heat to low and cook until the vegetables are soft and tender, about 30 minutes. Add the sliced sausage and marinara sauce. Heat over low until hot.

Cheese Ravioli

My favorite frozen ravioli are made by Celentano. They are most like homemade ravioli and for busy times they are perfect.

Ingredients

One family size package cheese ravioli
2 cups Marinara sauce, heated, recipe above
Grated Parmesan cheese

Directions

Cook the ravioli in boiling salted water according to the package instructions.

Tip
I like to place the package of ravioli in the refrigerator overnight. That way the ravioli do not stick together and you can drop individual ravioli into the boiling water.

Remove the ravioli with a spider utensil and place the ravioli in a serving bowl. With each layer, add sauce and Parmesan cheese. Continue until all the ravioli are in the serving bowl. Serve immediately.

Eggplant Parmesan

For each one pound of eggplant, you will need:

1 pound eggplant, peeled
2-3 large eggs
1 cup Italian style bread crumbs
1/2 cup freshly grated Parmigiano-Reggiano

Directions

Preheat the oven to 400°F. Coat two large baking sheets with nonstick olive oil cooking spray.

Cut peeled eggplants crosswise into 1/4-inch-thick slices (no thicker). You want them to be thin.

Place the eggs in one shallow dish and the breadcrumbs mixed with the cheese in another.

Dip the eggplant slices into the egg, then coat with the breadcrumb mixture. Arrange the eggplant slices in a single layer on the prepared baking sheets. Bake for 15 minutes, turn the eggplant slices over, and bake until crisp and golden, about 10-15 minutes longer.

To assemble the casserole, you will need:

Spray an 8 inch or 9 inch or 8-by-11 1/2-inch baking dish with olive oil cooking spray.

Preheat the oven to 375 °F.

2 ½ cups Marinara sauce (see recipe above)
8 ounces sliced mozzarella cheese
1 recipe breaded and baked eggplant

Directions

Spread 1/2 cup of the sauce in the bottom of the prepared baking dish. Arrange half of the eggplant slices over the sauce, overlapping slightly. Spoon 1 cup of sauce over the eggplant and add half of the cheese slices. Add the remaining eggplant slices and top with the remaining sauce and cheese. Cover the dish tightly with foil and bake until the sauce bubbles, about 25 to 30 minutes.

Italian Romaine Salad

Ingredients

1 head of romaine lettuce, sliced, washed and dried
1 small red onion, cut into rings

Italian Dressing

2 tablespoons red wine vinegar
1 clove garlic, minced
4 tablespoons extra virgin olive oil
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon pepper

Directions

Place the greens and onion in a medium salad bowl. In a jar, combine the dressing ingredients. Shake well and pour over the greens. Toss and serve.

Leftover Meatballs, Sausage & Peppers and Eggplant make great sandwiches.

 


Multiple varieties of peppers are abundant in my area at the Farmers’ Market and in my neighbors’ gardens. Take advantage of this great crop and make some delicious recipes. Peppers are easy to freeze. Remove the seeds and cut into sizes that you like to use. Place them in ziplock freezer bags to use in the future. That’s all it takes.

Tomatoes, corn, cucumbers, and squash are also plentiful.

Tuscan Flavored Redfish

I like to use Penzey’s Tuscan Sunset herb seasoning on fish. It is a salt-free combination of basil, oregano, red bell pepper, garlic, thyme, fennel, black pepper, and anise. However, you can use any dried Italian seasoning mix.

2 servings

Ingredients

Two thin redfish fillets, 4 oz each, or fish fillets of your choice
Penzey’s Tuscan Sunset seasoning or other dried Italian seasonings
3 small Italian frying peppers, seeded and sliced into rings
1 small red onion, sliced into rings
1 small fennel bulb, trimmed, cored and thinly sliced
1 garlic clove, minced
Salt to taste
2 tablespoons olive oil, divided
2 tablespoons freshly squeezed orange juice
A handful of finely chopped fennel fronds

Directions

Sprinkle the fish, on both sides, with the herb mix. Season with salt to taste. Set aside while the vegetables saute.


Heat 1 tablespoon of oil in a medium skillet and add the prepared peppers, onions, fennel, and garlic. Saute the vegetables until tender, about 10-12 minutes.

Push the vegetable to one side, add the remaining oil and, then, the fish. Cook the fish two minutes and carefully turn the fillets over. Cook for two minutes more. Sprinkle the fish with the orange juice and fennel fronds. Serve the fish alongside the sautéed vegetables.

Mexican Flavored Chicken Stuffed Peppers

Coleslaw is a great side for this dish.

2 servings

Ingredients

2 medium green bell peppers
1 large chicken breast, about 8 oz, cooked and shredded
1/2 cup medium spice salsa
1/2 cup shredded cheddar cheese

Directions

Cut the top off the peppers and reserve the top. Clean the peppers and remove the seeds. Stand the peppers up in a deep baking dish that is just large enough to hold the two peppers.
In a mixing bowl combine the shredded, cooked chicken with the salsa and cheese. Stuff the peppers with the mixture and place the tops back on the peppers.
Heat the oven to 350 degrees F.
Add about one inch of water to the baking dish and place the dish, uncovered, in the oven. Bake for 45 minutes. Remove the peppers to individual serving dishes, using a slotted spoon.

Summer Tomato Salad

Ingredients

1-pint grape tomatoes halved
1 celery stalk, finely chopped
1 small red onion, finely chopped
1/2 teaspoon dried Italian seasoning
1/4 cup Italian vinaigrette. recipe below
Salt & pepper to taste

Ingredients

Combine all the ingredients in a serving bowl. Let marinate at room temperature for several hours before serving.

Italian Vinaigrette

Ingredients

To make 1 cup of dressing:
Mix 1 tablespoon of dried Italian seasoning with 1 tablespoon of water in a mixing bowl and let stand 5 minutes. Add 1/3 cup red wine vinegar.
Whisk in 2/3 cup extra-virgin olive oil. Let stand several hours for the flavors to develop. Whisk again before adding to a salad.

French Basque Pipérade

My easy version of this dish is great to have in the refrigerator. It can be used as a side for grilled meat or fish and is especially good on top of an omelet. This recipe also makes a good pizza topping.

Ingredients

2 tablespoons olive oil
4 medium sweet onions, peeled, halved and cut into ½ inch thick slices
2 medium garlic cloves, minced
2 tablespoons fresh Italian parsley, coarsely chopped
1 tablespoon fresh thyme leaves, coarsely chopped
1 medium dried bay leaf
6 medium green bell peppers, cleaned and sliced lengthwise into 1/4-inch strips
Kosher salt
2 teaspoons piment d’Espelette
1 cup marinara sauce

Directions

In a large, deep skillet with a tight-fitting lid, add the olive oil. Heat over medium, Add the onion and garlic. Cook until soft and beginning to color, about 8 minutes. Stir in the herbs and pepper slices and season well with salt. Cover and cook until the peppers are slightly softened, about 10 minutes.
Stir in the marinara sauce, piment d’Espelette and season well with salt. Cook uncovered until the mixture melds and the juices thicken about 10 minutes. Remove the bay leaf and serve or store in a covered container to use during the week.


Stir-Fried Beef with Asparagus

I had enough Pork Fried Rice leftover to serve with this dish. See the recipe.

Ingredients

1 pound lean, tender beef steak (tenderloin, top sirloin, ribeye or strip steak) sliced into thin strips
1 tablespoon cornstarch
4 tablespoons peanut oil or vegetable oil, divided
1 teaspoon sesame oil
1 pound thin asparagus, trimmed, cut on diagonal into 1 1/2-inch pieces
1 small bunch green onions, cut on diagonal into 1 1/2-inch pieces
1 tablespoon minced peeled fresh ginger
1 large garlic clove, grated
1/2 cup beef broth
1 tablespoon fish sauce (nam pla)
1 teaspoon sugar

Directions

Combine beef and cornstarch in large bowl. Using hands, rub to coat well.
Heat 2 tablespoons peanut oil in large skillet over high heat. Working in batches, add beef in single layer and cook, undisturbed, until the meat begins to brown, about 1 1/2 minutes. Turn the slices over and cook until the second side browns, about 1 minute. Transfer beef to large plate.
Heat remaining 2 tablespoons peanut oil and 1 teaspoon sesame oil in the same skillet over medium-high heat. Add asparagus, green onions, garlic and ginger; sauté until vegetables are crisp-tender, about 2 minutes. Add broth, fish sauce, and sugar; bring to boil. Return beef to the skillet and cook until the sauce is slightly thickened about 1 minute. Transfer to a platter and serve with rice or fried rice.

Asian Cucumber Salad

Ingredients

2 cucumbers, peeled, seeded and cut crosswise into half moons
1 teaspoon sea salt
One small red onion, thinly sliced (about ½ cup)

Garnish
1 tablespoon sesame seeds
¼ cup unsalted peanuts, coarsely chopped

Dressing
1/4 cup unseasoned rice vinegar
1 tablespoon sesame oil
1 1/2 tablespoons Mirin
1 scallion, minced
1 clove garlic, minced
1/4 teaspoon crushed red pepper flakes (chili)
1/4 teaspoon granulated sugar

Directions

Place sliced cucumbers into a fine-mesh strainer suspended inside a medium-sized bowl. Season with the 1 teaspoon sea salt. Toss thoroughly to combine. Place in the refrigerator for at least 30 minutes up to overnight to drain the cucumbers of excess moisture.

To make the dressing: In a small bowl, combine the rice vinegar through the sugar. Whisk well and set aside.
Transfer the cucumbers to a clean kitchen towel. Pat dry. Combine the cucumbers and red onions scallions to a medium-sized bowl. Add the dressing and toss. Place the salad in the refrigerator and allow the flavors to develop, for 30 minutes or up to 1 hour, stirring occasionally.

When ready to serve, garnish with sesame seeds and peanuts.


Grilled Steak Salad

4 servings

Ingredients

1 1/2 pound French-cut, bone-in ribeye steak, about 2 inches thick
Olive oil

Steak Rub
2 teaspoons smoked paprika
1 teaspoon sea salt
1 teaspoon dried Italian seasoning
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried thyme
1/2 teaspoon cayenne pepper
1/2 teaspoon ground cumin

Salad
4 cups packed fresh lettuce leaves, washed, dried and torn into small pieces
1 cup cheddar cheese, cut into small cubes
Half a medium red onion, thinly sliced
Half a cucumber, peeled and sliced
2 tomatoes, cut in eighths
4 large radishes, sliced thin
1 medium green bell pepper, sliced
1 medium avocado, peeled, pitted and sliced

Vinaigrette:
1 tablespoon grated garlic
2 tablespoons very good balsamic vinegar
4 tablespoons extra-virgin olive oil
Salt to taste
Freshly ground black pepper

Directions

In a small mixing bowl, combine the rub ingredients. Brush the steak with olive oil. Sprinkle the seasoning over the entire steak and set aside.

To make the dressing:
Place the garlic and vinegar in a small mixing bowl and whisk to combine. Continue whisking and slowly add the olive oil. Season to taste with salt and pepper. Set aside.

For the grilled steak:
Heat an outdoor grill or stovetop grill pan. Oil the grill grates or pan. Prepare one side of the grill for indirect heat or turn the heat under a grill pan to very low. Place the steak on the indirect side of the grill.
Plan on grilling the steaks for 10-15 minutes on each side over indirect heat. When the internal temperature measures 80-85 degrees turn the steak over. If it’s higher, decrease the amount of cook time on the second side to 5-10 minutes. Once the internal temperature of the meat is about 120 degrees move the steak to the direct heat side of the grill for 2 minutes per side for searing. For a grill pan, turn the heat to high and sear the steak for the same amount of time. Remove the steak to a cutting board and let it rest for 10 minutes.

For the salad:
Toss the lettuce with half the vinaigrette. Place the lettuce on a serving platter. Top the lettuce with the cheese, tomatoes, bell pepper, cucumber, onion, radishes, and avocado. Line each topping in its own individual row.
Slice the steaks into strips and place them on the salad platter. Drizzle the remaining balsamic vinaigrette over the salad ingredients.


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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