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Healthy Mediterranean Cooking at Home

Category Archives: beets

Fresh asparagus stalks are firm, straight and smooth. They should be a rich green color with a small amount of white at the bottom of the spear. A dull green hue and wrinkles in the stems are an indication of old age. Also look for asparagus that stand up straight–the stalks should not be limp. The asparagus tips should be tightly closed and compact. If possible, buy asparagus that are standing in a shallow bin filled with a small amount of water which keeps the base of the stem from getting dry. There are endless ways to prepare asparagus and here is one of mine.

Asparagus and Cheese Stuffed Chicken Breasts

2 servings

Ingredients

2 skinless, boneless chicken breast halve, about 6 oz each
Olive oil
Salt and black pepper to taste
2 slices prosciutto
10 very thin asparagus spears, trimmed – divided
4 large, thin slices provolone cheese
1/4 cup grated Parmesan cheese
Chopped parsley or chives for garnish

Directions

Preheat the oven to 375 degrees F (190 degrees C). Grease an 8×8-inch baking dish with a cover (or you may use foil) or use individual baking dishes.

Place each chicken breast between two sheets of plastic wrap on a solid, level surface. Firmly pound the chicken with the smooth side of a meat mallet until very thin. Brush one side with olive oil and sprinkle lightly with salt and pepper. Place two slices of cheese on top of the chicken. Place a prosciutto slice on top of the cheese. Place 5 spears asparagus down the center of the chicken. Repeat with the other chicken breast and roll the chicken around the asparagus to make two compact rolls. Place the rolls seam side down in the prepared baking dish and brush with olive oil. Sprinkle each with 2 tablespoons of grated Parmesan cheese.

Bake in the preheated oven for 20 minutes. Cover the dish and return the baking dish to the oven for 10-15 minutes or until an instant-read thermometer inserted into the center reads 160 degrees F. Sprinkle the chicken rolls with fresh chopped herbs before serving.

Sautéed Beet Greens

See Monday’s recipe for Marinated Beets. The beet greens from that recipe are used here.

Ingredients

2 bunches beet greens, stems removed and leaves cut into small pieces
3 tablespoons extra-virgin olive oil, or to taste
2 cloves garlic, minced
1/4 teaspoon crushed red pepper flakes
Salt to taste
Freshly ground black pepper to taste
Juice of one lemon
Optional garnishes crumbled bacon or feta cheese

Directions

Heat the olive oil in a large skillet over medium heat. Stir in the garlic and red pepper flakes; cook and stir until fragrant, about 1 minute.

Stir in the greens and cook until tender. Add the lemon juice and season with salt and pepper. Place in a serving bowl and top with optional garnishes, if desired.

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Select beets that are heavy for their size and show no surface nicks or cuts. If they’re sold with their tops on, the greens are always a good indicator of freshness as they show wilting very quickly. So, buy beets that have very crisp leaves attached. Save the leaves and cook them for a side dish, as I did in the Stuffed Chicken Rolls for later in the week. I will post that recipe on Friday.

Marinated Roasted Beet Salad

4 servings

Ingredients

Two bunches (6) medium-sized beets
Kosher salt
Freshly ground pepper
1 garlic clove, sliced
¼ cup sliced red onions
2 tablespoons balsamic vinegar
Extra virgin olive oil

Directions

Heat the oven to 400°F.

Wash and trim the beets so the stems and roots are about ½-inch long.
Place the beets onto a double layer of heavy-duty aluminum foil. Place the foil on a baking sheet, sprinkle the beets with salt and pepper, add the garlic slices and drizzle with a little olive oil. Close the package tightly and place in the oven for about an hour or until the beets are easily pierced with a knife.

Cool the beets before peeling.
Cut the beets into thick slices and place in a serving bowl.
Season to taste with salt, pepper, and the balsamic vinegar. Mix well.
Marinate the beets for at least 30 minutes, stirring once or twice, before adding a few tablespoons of extra virgin olive oil.

Pan Seared Fish Fillets with Tomato Bacon Sauce

Ingredients:

4 (12 ounces) thin fish fillets
1 large Florida tomato, diced
2 slices cooked bacon, crumbled
1/4 cup vegetable stock
1 tablespoon olive oil
2 tablespoons fresh parsley, chopped fine, plus extra for garnish
1 garlic clove, grated
1 small shallot, finely minced
6 tablespoons heavy whipping cream
1 tablespoon fresh lemon juice
Sea salt and fresh ground pepper, to taste

Directions

Lightly season the fillets with salt, pepper, and fresh parsley.
Preheat a skillet just large enough to fit the fillets over medium-high heat. Add the olive oil and carefully place the seasoned fillets skin side up in the sauté pan. Cook each fillet for 3 minutes on each side or until golden brown and completely cooked throughout the thickest part of the fillet. Remove the cooked fillets from the pan and place on a plate.

Add the tomatoes, shallot, and garlic to the skillet. Cook the tomato mixture until the tomatoes start to wilt and release their juices. Add the heavy cream, lemon juice, and vegetable stock. Quickly bring the ingredients to a boil and reduce the heat to low. Taste the sauce and adjust the seasoning. Return the fish to the skillet just to warm the fillets. Garnish with chopped parsley and serve.

Sautéed Baby Zucchini

Scallions (green onions) are also in season in the spring. Look for crisp, bright-green stalks and a firm white base. Avoid stalks with any slimy, wet tops.
Young zucchini are in season where I live. If they are not available in your area, substitute another vegetable, such as green beans.

Ingredients

1 tablespoon olive oil
2 young zucchini
2 scallions, sliced thin
1 garlic clove, grated
1 tablespoon chopped fresh oregano

Directions

Cut each zucchini in half lengthwise and then cut each in half crosswise to make 8 pieces.
Heat the oil in a small skillet and place the zucchini cut side down in the pan. Sprinkle the garlic and scallions over the zucchini. Let cook for 7- 8 minutes, stirring occasionally.
Take the pan off the heat and sprinkle with oregano and salt and pepper to taste. Toss to coat and serve.


Cook an easy, elegant, restaurant quality dinner at home. Make the meal special by placing a bouquet of flowers on the table and getting a good bottle of wine. This picture just says – relax!

Salad With Roasted Beets, Blue Cheese and Pistachios

Vinaigrette

1/4 cup extra virgin olive oil
2 tablespoons sherry vinegar
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1 large garlic clove, grated
1/2 teaspoon dried tarragon

Salad

1 bunch small golden beets, trimmed of leaves and washed well
4 cups romaine lettuce, cut into bite-size pieces
¼ of a red onion, sliced very thin
4 ounces blue cheese, cut into cubes
1/3 cup shelled, toasted pistachios, coarsely chopped
Homemade croutons, optional

Directions

Preheat the oven to 400 degrees F.

Place the beets on a large sheet of heavy-duty aluminum foil and seal the ends to create a package.

Bake for about 30 minutes or until tender. Cool; peel and slice or cut into ½ inch pieces. Transfer to a small bowl.

Make the vinaigrette:

Combine all the ingredients in a jar and shake until well combined

Toss the beets with 1 tablespoon of the vinaigrette. Set aside until ready to prepare the salad.

Place the romaine and onion in a salad bowl and toss with some of the remaining vinaigrette.

Add the beets, pistachios and blue cheese and toss gently. Top with croutons, if using.

Pepper-Crusted Filet Mignon

Ingredients

Serves 2

2 filet mignon steaks, (5 to 6 ounces each, about 1 1/2 inches thick)
1 teaspoon coarse salt
2 tablespoons coarsely ground black peppercorns
2 teaspoons olive oil

Red Wine Sauce
1 cup red wine
2 tablespoons cold butter, cut into small cubes
Coarse salt to taste

Directions

For the beef:

Season the beef filets very generously on both sides with the salt and pepper, patting it firmly. Let rest at room temperature for 30 minutes.

Move the oven rack to the middle position and heat the oven to 450 degrees F.

Heat the oil in an ovenproof skillet over medium-high heat.

Place the steaks in the skillet and cook, without moving the steaks, until a dark brown crust has formed, about 3 minutes.

Using tongs, turn the steaks over and cook until well browned on the second side, about 3 minutes.

Place the skillet in the oven and roast the steaks 5 minutes for rare or 7 minutes for medium-rare to medium.

Let the steaks rest for 5 minutes, then serve with the sauce.

For the red wine sauce:

Place 1 cup red wine in a small saucepan; boil until reduced to 1/4 cup, 8 to 10 minutes.

Remove from the pan from the heat and add the butter. Stir the sauce until the butter is melted and the sauce is thickened, about 1 minute.

Season with salt according to taste, if needed.


Grilled Italian Sausage

Grill the sausage over indirect heat and the potato packets over direct heat. This meal saves lots of cleaning up in the kitchen.

Ingredients

1 ½ lbs Italian Sausage
Olive oil

Directions

Heat the grill for both direct and indirect cooking. Brush the sausage lightly with olive oil.

Place the sausage on the indirect side of the grill and close the cover.

Cook for 15 minutes and turn the sausage over. Cook for 15 more minutes. Slice and serve with the potato mixture.

Leftover sausage can be used in several ways. Add it to a pasta dish or omelet. It can be chopped and used in a stuffing for summer squash. And, it makes a great sandwich with some sautéed peppers and onions.

Potatoes, Bell Peppers and Onions

5-6 servings

Ingredients

4 medium red potatoes, cut into wedges, boiled until partially cooked
1 medium green pepper, cut into chunks
1 medium onion, cut into chunks
1 tablespoon olive oil
2 garlic cloves, thinly sliced
1 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper

Directions

In a large bowl, combine all the ingredients.

Place the mixture on a piece of heavy-duty foil (about 18 inches square).

Fold the foil around the potato mixture and crimp the edges to seal.

Grill directly over high heat, rotating the packet several times, until the vegetables are tender, about 25 minutes.

Baby Spinach Salad with Sherry Vinaigrette

Serves: 6

Ingredients

Vinaigrette

2 tablespoons extra virgin olive oil
1 shallot, finely diced
4 tablespoons sherry vinegar
2 tablespoons maple syrup
Salt and pepper to taste

Salad

1 pound baby spinach, washed and stems removed
3 hard-boiled eggs
3 baby beets. cooked
1/2 toasted chopped pecans
Half a red onion, sliced thin
1/2 cup crumbled blue cheese

Directions

Make the vinaigrette:

Heat the olive oil in a small sauté pan over medium heat. Cook the shallot until tender, about 5 minutes.

Add the vinegar and maple syrup. Cook until the mixture is slightly reduced. Season with salt and pepper.

Cool to room temperature.

In a salad bowl, place the baby spinach on the bottom. top with red onion, sliced egg and sliced beets.

Sprinkle pecans and blue cheese on top. Drizzle the vinaigrette over all and toss just before serving.

 

 


Besides a wide selection of spring vegetables, my market had American raised grass-fed, organic lamb on sale. Lamb is traditional for spring and it is tender at this time of year. I think lamb benefits from a simple marinade with lots of fresh herbs added. Grass-fed lamb has a sweet, clean taste with the flavor of herbs and grasses eaten on the pasture. It is never greasy and the texture is firm and tender.

One of the best ways to cook lamb chops is to grill them. They cook quickly — just a few minutes per side — and are best cooked to medium-rare, with an internal temperature of 120 degrees. Once you take the chops off the grill, let them rest a few minutes. They’ll continue to cook and the temperature will rise a few degrees.

Grilled Lamb Chops

2 servings

Ingredients

4 loin lamb chops, about 1 ½ inches thick, as much fat as possible removed
2 tablespoons olive oil
1 garlic clove, sliced
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh oregano
¼ teaspoon coarse black pepper
½ teaspoon coarse sea salt
1 lemon, cut in half

Directions

Place the lamb chops in a glass dish with a cover. Add the oil, garlic, rosemary, oregano and black pepper. Toss the lamb in this mixture.

Cover the dish and refrigerate for at least four hours.

Remove the dish from the refrigerator about 30 minutes before grilling.

Prepare an outdoor grill and oil the grill grates.

Add the salt to the lamb chops and place them on the grill. Cook for about 5 minutes on each side or to taste.

Remove the meat from the grill to a serving plate and squeeze the lemon juice over the lamb. Let rest five minutes before serving.

Cucumber Yogurt Salad

3-4 servings

Ingredients

2 large cucumbers
4 tablespoon plain Greek yogurt
1 garlic clove, minced
Half a sweet onion, finely chopped
1/2 teaspoon dried dill
1 teaspoon rice vinegar
½ teaspoon agave syrup
½ teaspoon salt
¼ teaspoon black pepper
¼ cup crumbled feta cheese

Directions

Peel the cucumbers and cut them in half. Remove the seeds with a spoon and slice the cucumbers.

In a medium bowl combine yogurt, minced onion, garlic, dill, vinegar, agave, salt and black pepper.

Add cucumber and feta cheese to the yogurt mixture and toss until combined well.

Add salt and pepper to taste, if needed. Refrigerate several hours before serving.

Roasted Beets and Carrots

4 servings

Ingredients

3 large beets, peeled and cut into 1-inch cubes
3 large carrots, peeled and cut into 1-inch cubes
2 tablespoons olive oil
1 tablespoon honey
1 sprig fresh rosemary
kosher salt and black pepper
Balsamic Glaze with Figs

Directions

Heat the oven to 375° F. Toss the beets, carrots, oil, honey, rosemary, 1/2 teaspoon salt and ¼ teaspoon pepper together in a one quart baking dish. Cover the dish with foil.

Roast for about 45 minutes or until tender. Drizzle with the balsamic glaze before serving.


seasonalmarch

Looking forward to spring!

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In my area asparagus, Florida plum tomatoes, celery, artichokes, cabbage, cauliflower, carrots, broccoli, arugula, spinach, beets, strawberries, raspberries and herbs are all in season. So, while I was shopping this week, I decided to take advantage of the good prices for the asparagus, artichokes and strawberries. I would have bought beets and carrots also but my friend has a great garden and he shared some of his bounty with me.

Stuffed Artichokes

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This makes a wonderful appetizer that can be prepared in advance.

2 servings

Ingredients

1 lemon, halved
2 large globe artichokes (about 12 ounces each before trimming)
1 cup Panko breadcrumbs
2 tablespoons grated Parmesan cheese
2 tablespoons chopped fresh parsley
1 tablespoon finely chopped fresh rosemary
2 garlic cloves, peeled and minced
1 small shallot, minced
2 teaspoons chopped capers
1 tablespoon diced pickled pepper rings
¼ teaspoon red pepper flakes (chili)
1/2 teaspoons kosher salt, divided
1/4 teaspoon ground black pepper
1 tablespoon extra virgin olive oil, plus extra for drizzling

Directions

To prepare the stuffing:

In a large bowl combine the breadcrumbs, 1 tablespoon of olive oil, Parmesan, chopped parsley, rosemary, garlic, peppers, capers, red pepper flakes, ¼ teaspoon salt and the pepper.

Toss and set aside.

Heat the oven to 400 degrees F.

Fill a large bowl with water and squeeze juice from the lemon halves into the water. Cut off the artichoke stems and make sure the artichokes are level so they do not tip over in the baking dish..

Use a heavy, sharp stainless knife to cut the top 1 inch off each artichoke. Pull out the pale inner leaves from center. At the bottom, where the leaves were, is a furry bed called the choke.

Use a spoon (a grapefruit spoon works well) to scoop out the choke.

Next, using kitchen shears or a pair of scissors, trim the pointed ends from outer leaves of each artichoke. Wash the artichokes well with running water. Let the water run into each leaf.

I once had an embarrassing moment when I served this dish and a guest had a fly in one of the leaves.

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Rub a lemon half over all the cut parts of the artichoke. Holding the artichokes over the bowl of stuffing, stuff the choke cavity and in between the leaves with the breadcrumb mixture.

Stand stuffed artichokes upright in a baking pan or casserole dish just large enough to fit the artichokes.and generously drizzle olive oil over the center of each artichoke.

Fill the baking dish with water until it reaches 1/4 way up the artichokes. Squeeze the lemon juice from the halves and add it to the water. Cover the pan with foil and poke several holes in the foil.

Bake artichokes for about 11/2 hours, or until tender and a knife slides easily into an artichoke and a leaf pulls out easily.

Remove from the baking dish and set on individual serving dishes.

Bucatini with Spring Vegetables

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2 servings

Ingredients

6 ounces dried bucatini pasta (thick spaghetti)
2 tablespoons olive oil
1 bunch asparagus
2 cloves garlic, sliced
1 1/2 cups cherry tomatoes, halved
1/2 teaspoon salt
1/2 cup chopped fresh basil
½ cup chopped pitted kalamata olives
¼ teaspoon freshly ground black pepper
½ cup grated Parmesan cheese
Lemon wedges (optional)

Directions

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Trim the woody ends from the asparagus. Weigh the asparagus and set aside 8 oz. Reserve the rest of the asparagus for another recipe. Cut the 8 oz of asparagus into two-inch lengths.

In a large pot cook pasta according al dente. Reserve 1/2 cup pasta water and drain. Return pasta to the pot. Add 1 tablespoon oil. Toss until well combined; set aside.

Heat a large skillet over high heat and swirl in the remaining tablespoon of oil.

Add asparagus and garlic and saute for 2 minutes or until bright green. Add cherry tomatoes,olives, basil, salt and pepper and saute for 2 minutes.

Remove pan from the heat and add the cooked pasta; toss to combine. Add enough reserved pasta water to create a sauce. To serve, sprinkle with Parmesan cheese.

Pass with lemon wedges, if desired.

Springtime Pizza

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Serves 4

Ingredients

1 lb pizza dough
24 very thin asparagus
8 oz sliced mozzarella cheese
1 cup ricotta cheese
2 plum tomatoes, sliced thin
1 medium shallot, minced
¼ cup. pitted Kalamata olives, chopped
¼ cup fresh basil leaves, minced.
Salt & black pepper to taste

Directions

Snap off the bottom ends of the asparagus.

Mix the ricotta with the basil leaves and a little salt.

Preheat the oven to 500 degrees F. Lightly oil a pizza pan.

Stretch the dough to cover the pan and brush with oil, making sure to coat edges well. Place the mozzarella slices evenly over the dough.

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Scatter spoonfuls of ricotta over the dough and sprinkle with the shallots. Place the tomato slices over the cheese and arrange the asparagus in a spoke pattern over the tomato layer.

Sprinkle with the olives and black pepper.

Bake the pizza until browned, about 20 minutes.

Beet Salad With Blue Cheese

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Serves: 4

Ingredients

4 medium beets
1/2 cup raspberry vinegar, divided
1/4 cup honey, divided
1 tablespoon olive oil
1 shallot, minced
Salt and pepper
1/2 cup olive oil
Zest of 1 orange, minced
Half a cucumber, peeled, seeded and sliced thin
2 thin carrots, shaved
6 cups baby greens
1/2 crumbled bleu cheese

Directions

Preheat the oven to 350°F.

Remove the tops and tails from the beets.

Place the beets in an ovenproof casserole dish with 1/4 cup of the raspberry vinegar, 1 tablespoon of the honey and 1 tablespoon of oil. Add water until the liquid covers the beets halfway.

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Cover the dish and bake for about an hour (longer if beets are larger). The beets should be tender throughout when pierced with a knife.

For the dressing:

Whisk the shallots, remaining raspberry vinegar and honey and salt and pepper together in a mixing bowl. Slowly drizzle the olive oil in while whisking. Stir in the orange zest.

While the beets are still warm, peel and cut them into eighths.

Cover a serving platter with the greens. Arrange the beets, carrots and cucumber slices on a platter and scatter the bleu cheese on top. Drizzle the dressing over the salad.

Strawberry Rhubarb Pie

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Ingredients

2 refrigerated pie crust sheets for a double 9 inch pan, at room temperature

In large bowl combine:

2 1/2 cups hulled, sliced strawberries
2 1/2 cups of rhubarb cut into 1/2 inch pieces
3/4 cup packed brown sugar
1/4 cup tapioca flour, all-purpose flour or other pie thickener
Pinch of salt
1 teaspoon lemon juice

Directions

Preheat oven to 425 degrees F

Mix the sugar with the pie thickener in a large mixing bowl. Add the fruit, lemon juice and salt. Stir well to combine the sugar and fruit.

Fit one pastry sheet into the pie pan and place pan on a baking sheet.

Pour the filling into the pie shell.

Place the second pastry sheet on a cutting board. With a pastry cutter the sheet into 12 even lengths.

Place 6 strips on top of the pie filling and weave the second 6 over and under the strips on the pie to create a basket weave look.

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Spray the strips with cooking spray and sprinkle with sugar.

Bake 45 to 50 minutes or until golden and the pie juice begins to bubble through the slits.

Let cool on the baking sheet (to catch drips).


 

january-blog-background-004Think there isn’t much? Not so – there is plenty.

Root Vegetables, Citrus Fruit, Leeks and Onions, Greens, such as kale, Potatoes and Beets are all available in January and make great tasting meals.

Purchasing seasonal foods is a healthy and cost-effective way to approach food shopping. Grocery stores tend to stock up on these items in bulk because they are plentiful, making them less expensive for you—especially when they go on sale or offer buy one; get one free.

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Celery Bisque

Ingredients

1 tablespoon olive oil
1 head of celery, diced including leaves
1 large onion, diced
1 bunch scallions (green onions) or use a leek, diced
1 clove garlic, minced
2 russet potatoes, peeled and diced
1 teaspoon salt
4 cups vegetable stock
¼ teaspoon white pepper
½ cup half & half (cream and milk)
Garnish with chopped chives and sour cream

Directions

Heat the oil in a soup pot or Dutch Oven over medium heat. Add the vegetables, reduce the heat to low, cover the pan and cook until the vegetables are softened, about 30 minutes.

Add the broth, salt and pepper and bring to a simmer. Cook for 5 minutes. Remove the pot from the heat and puree with an immersion blender.

Return the pot to the heat. Stir in the cream and heat on low. Garnish individual servings with chopped fresh chives and sour cream, if desired.

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Lemon Basil Roasted Chicken Breasts

Use any herb you like. When cold nights come in, I bring my herb pots indoors, so I always have fresh herbs on hand.

2 servings

Ingredients

1/2 teaspoon lemon peel
1 tablespoon lemon juice
1 whole fresh basil stalk, leaves removed and sliced
1 clove garlic, sliced
1 tablespoon olive oil, plus extra for the baking dish
2 bone-in, medium chicken breast halves, skinned
Salt and ground black pepper
6 very small potatoes
2 carrots, peeled and sliced on the diagonal
¼ of a fennel bulb, sliced

Directions

Preheat the oven to 400°F. Coat a shallow baking pan with olive oil.

Place the chicken breasts in the prepared pan. Season to taste with salt and pepper. Then sprinkle with the lemon zest and juice.

Scatter the potatoes, fennel, carrots and garlic around the chicken.

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Bake, uncovered, spooning the pan juices over the chicken once or twice, for 30 minutes. Sprinkle the chicken with the basil and return the pan to the oven.

Bake 10-15 minutes more or until a thermometer inserted in the thickest part of the chicken registers 170°F and the juices are clear.

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Beets, Red Onion & Orange Salad

Makes 2 servings

Ingredients

1/4 of a red onion, thinly sliced
4 small, cooked beets, sliced
1 navel orange
1/4 cup orange juice
2 tablespoons extra-virgin olive oil
2 teaspoons Dijon mustard
1 small clove garlic, minced
Pinch of sugar
Salt & freshly ground pepper to taste
2 cup washed, dried, whole Bibb lettuce leaves

Directions

Soak onion slices in cold water for 10 minutes; drain.

With a sharp knife, peel the orange, removing white pith. Slice the orange between the membranes over a mixing bowl to catch the oranges and any juice.

Pour any juice in the bowl into a measuring cup. Add more orange juice to equal ¼ cup.

Whisk together the orange juice, oil, mustard, garlic, sugar, salt and pepper in the measuring cup.

Place lettuce leaves on individual salad plates. Arrange beets, onions and orange slices on top. Drizzle with some of the dressing and serve.



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