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Healthy Mediterranean Cooking at Home

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The idea for this tomato-based seafood stew comes from the fisherman from Genoa who immigrated to the US and settled in the Bay area of California. Cioppino was developed in San Francisco by these Italian immigrants who prepared a fish stew with what they had on their fishing boats from their daily catch.

Legend has it that requests were made as the boats came in for the day asking for any seafood to “CHIP IN ” to the pot; add Italian seasoning and hence the name: Cioppino (chip-EEN-o). Most food historians and cookbook authors don’t even try to fix the recipe in time, although all point to San Francisco as the place of origin. Cioppino wasn’t well-known beyond the Bay area (or at least outside of California) until after World War II. John Thorne…describes in the September/October 1996 issue of his newsletter, Simple Cooking, how he came upon a vintage (1921) cookbook that discusses cioppino in detail. That book, Fish Cookery, by Evelyn Spencer of the U.S. Bureau of Fisheries and John N. Cobb, director of the College of Fisheries at the University of Washington, offers a recipe for cioppino that had appeared three years earlier by H.B. Nidever in California Fish and Game. Thorne believes that it may be one of the first, if not the first, ever published.

In 1925 Nunzio Alioto, an Italian immigrant, set up a stall at #8 Fisherman’s Wharf to sell lunchtime provisions to the Italian laborers. His business grew and by 1932 he had constructed the first building at the corner of Taylor and Jefferson, by combining the fish stand with a seafood bar. After Nunzio passed away unexpectedly, his widow Nonna Rose and her three children took over the stall. In 1938 she installed a kitchen in the original structure and officially opened Alioto’s Restaurant. Their specialty was Cioppino.

Here is my version that I have developed over the years and one that suits my family’s taste.

Italian American Seafood Stew (Cioppino)

Serve with a green salad and some crusty Italian bread for dipping in the delicious sauce.

Ingredients

1/4 cup olive oil
1 large onion, chopped
2 carrots, chopped
2 celery ribs, chopped
5 cloves garlic, finely chopped
1 dried bay leaf
1/2 teaspoon crushed red pepper flakes
3 cups fish stock
2 cups chopped Italian tomatoes in juice, crushed
1 tablespoon dried Italian seasoning
2 pounds firm, skinless fish fillets (such as red snapper, grouper, swordfish, tuna, mahi-mahi or halibut), cut into bite-size pieces
1 lb shrimp, deveined
1 lb sea scallops
Kosher salt and freshly ground black pepper, to taste
1/2 cup coarsely chopped fresh flat-leaf parsley
1 cup white wine
2 pounds littleneck clams, scrubbed and soaked to remove the sand

Directions

Heat the olive oil in a Dutch Oven over medium-high. Add onion, carrot, celery, and garlic. Sauté 10 minutes. Add the red pepper flakes, bay leaf, Italian seasoning, fish stock, and tomatoes. Bring to a boil, reduce the heat to a simmer the sauce for about 30 minutes.

Add the wine to a large deep skillet and bring to a boil. Add the clams, turn the heat to a simmer and cover the pan. Remove the clams as they open to a covered bowl. Discard any clams that do not open. Strain the juices in the skillet through a fine mesh colander. Set aside the clams and the strained cooking liquid.

Next add the fish pieces and shrimp to the tomato sauce, pushing them down into the liquid a little. Cover the pot and simmer for 4 minutes. Add the scallops and simmer for 2 minutes. Add the opened clams and strained wine and heat for a minute or two.

Immediately scoop the stew into large bowls, garnish with chopped parsley. Serve with Italian bread.

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Dipping Sauce: To Accompany Wraps

Ingredients

1/3 cup soy sauce
1/3 cup rice wine vinegar
1 tablespoon honey
2 teaspoons sesame oil
Pinch of red pepper flakes
Pinch granulated garlic

Directions

Mix together and let sit at room temperature for several hours to allow the flavors to combine.

Homemade Egg Rolls

6 rolls

Ingredients

2 tablespoons toasted sesame oil
1/2 pound ground pork
1 tablespoon fresh grated ginger
1 garlic clove, grated
1 cup finely shredded green cabbage
1/4 cup chopped red bell pepper
2 green onions, finely chopped
2 tablespoons soy sauce
1 tablespoon oyster sauce
1 teaspoon honey
6 large wonton wrappers or medium low carb tortillas
1 egg, beaten
Vegetable oil

Directions

Place a skillet over medium-high heat. Add the sesame oil, ground pork, grated ginger, and garlic.
Brown the ground pork and break it into small pieces with a wooden spoon. Once the pork is mostly cooked through, stir in the shredded cabbage, bell pepper, green onions, honey, oyster sauce, and soy sauce. Cook until the cabbage has softened, about 5 minutes. Remove from the heat and let cool for 10 minutes.

Lay each wonton or tortilla out on a kitchen towel and scoop 1/6 of the pork filling on one end of each wrap. Brush the edges with egg to seal. Fold the edge of the egg wrap over the filling and fold the sides inward, like a burrito. Roll the wrap, tucking in the edges to fully enclose the filling. Brown on all sides in hot vegetable oil and drain on paper towels. Serve with Chinese mustard or dipping sauce.

Cabbage Pot Stickers

Serves 8

Ingredients

8 outer cabbage leaves from a medium head
1/2 pound lean ground pork
2 green onions, chopped
2 teaspoons sesame oil
1 tablespoon soy sauce
1/4 teaspoon ground ginger

Directions

Bring a large pot of salted water to a boil. Cut the core off each of the cabbage leaves and add to boiling water. Boil for 5 minutes, until the cabbage is soft and tender. Use a slotted spoon to transfer cooked cabbage to a plate of paper towels to drain.

Prepare the pot sticker filling by combining the ground pork, chopped green onions, sesame oil, soy sauce, and ground ginger in a skillet and cook until the pork is brown. Place ⅛ of the filling on each cabbage leal and fold in the sides and then roll up the cabbage to enclose the filling.

Brush the skillet with vegetable oil and place the cabbage rolls in the pan. Cover the pan and cook the rolls over low heat for 5 minutes. Turn the rolls over, cover and cook for another 5 minutes. Serve with a dipping sauce.

Lettuce Wraps

4 servings

Ingredients:

1 tablespoon peanut oil or vegetable oil
1 pound chicken tenders
2 cloves garlic, minced
1 celery stalk, finely chopped
1/4 cup hoisin sauce
2 tablespoons soy sauce
1 tablespoon rice wine vinegar
1 tablespoon sesame oil
1 tablespoon freshly grated ginger
1 teaspoon Sriracha
2 green onions, thinly sliced
Large lettuce leaves

Directions:

Heat the peanut oil in a large skillet over medium-high heat. Add the chicken tenders and cook until browned on both sides, about 5-6 minutes. Remove to a plate to cool. Then cut the tender into small pieces.
Mix together the garlic, celery, green onions, hoisin sauce, soy sauce, sesame oil, rice wine vinegar, ginger and Sriracha in the skillet the chicken was cooked in. Cook 2 minutes and then add the chopped chicken. Cook until hot.
To serve, spoon several tablespoons of the chicken mixture into the center of a lettuce leaf and roll up.

Asian Broccoli Salad

Side dish for Asian wraps.

2 servings

Ingredients

Half a head of broccoli cut into small florets
1 garlic clove, grated
1 teaspoon sesame oil
¼ cup Teriyaki sauce
Large pinch crushed red pepper flakes

Directions

In a large bowl, stir together the ingredients including the uncooked broccoli florets. Toss to combine.
Let sit for several hours at room temperature. Toss again 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.


Pepper Steak

Servings 6

Ingredients

Prepare the marinade 1 day ahead.

Marinade
1-1/2 pounds flank steak, skirt steak or sirloin steak, cut into 1/4-inch thick strips
2 tablespoons soy sauce
2 tablespoons Shaoxing wine or dry sherry

Sauce
2 tablespoons cornstarch or arrowroot
3 tablespoons soy sauce
2 tablespoons Shaoxing wine or dry sherry
1/2 cup low-sodium homemade or store-bought chicken stock
1 tablespoon sesame oil
1 tablespoon brown sugar
2 teaspoons freshly ground coarse black pepper

Vegetables
3 green bell peppers, cored and cut into 1-inch squares
2 large onions, peeled and cut into 1-inch squares
2 medium cloves garlic, finely minced (about 2 teaspoons)
2 teaspoons finely minced fresh ginger
3 scallions finely minced
4 tablespoons vegetable, peanut or canola oil
Kosher salt to taste

Directions

For the marinade:
Combine beef, soy sauce, and Shaoxing wine in a plastic ziplock bag and toss to coat. Marinate for overnight in the refrigerator.

For the sauce:
Combine the soy sauce with cornstarch and stir with a fork to form a slurry. Add remaining Shaoxing wine, chicken stock, sesame oil, sugar, and pepper. Set aside.

Combine peppers and onions in a bowl and set aside.

Combine garlic, ginger, and scallions in a bowl and set aside.

When ready to cook, heat 1 tablespoon oil in a wok or large deep skillet over high heat until smoking. Add half of the beef and cook without moving until well seared, about 1 minute. Continue cooking while stirring and tossing until lightly cooked but still pink in spots, about 1 minute. Transfer to a large bowl. Repeat with 1 more tablespoon of oil and remaining beef, adding the second batch of beef to the same bowl.

Wipe out the pan with a paper towel. Heat 1 more tablespoon oil and cook half of the peppers and onions. Transfer to bowl with the beef. Repeat with remaining oil and remaining peppers and onions. Place the pan over high heat and return the peppers/onions/beef to the pan and add the garlic/ginger/scallion mixture. Cook, tossing and stirring for 30 seconds. Add sauce and cook, tossing and stirring constantly until slightly thickened, about 45 seconds longer. Carefully transfer to a serving platter and serve.

Sesame Rice

You can cook the rice in a saucepan instead of the oven if you prefer.

4-6 servings

Ingredients

1 tablespoon sesame seeds
2 tablespoons sesame oil
1 clove garlic, finely chopped
1 cup chopped celery
1/2 cup chopped green onions
1 cup uncooked long grain rice
2 low sodium chicken bouillon cubes
1/2 teaspoon salt
2-1/2 cups hot water
Sesame oil

Directions

In a large saucepan, saute sesame seeds, garlic, celery and scallions in the sesame oil; add rice and saute until the rice is lightly browned.

Spoon into an ungreased baking dish. Dissolve bouillon and salt in hot water; pour over the rice mixture.

Cover and bake at 325°F for 50-60 minutes or until the rice is tender. Drizzle with a little sesame oil and serve.


Asian Salmon

2 servings

2 center-cut skin-on salmon fillets, 6 to 8 ounces each
1 teaspoon Asian chili oil or vegetable oil

Glaze
1 tablespoon ketchup
1 tablespoon hoisin sauce
1 tablespoon rice vinegar
1 tablespoon brown sugar
1/2 tablespoon soy sauce
1/2 tablespoon toasted sesame oil
1/2 teaspoon grated fresh ginger
1/2 teaspoon grated fresh garlic

Directions

Adjust the oven rack to the middle position and heat the oven to 325 degrees F.
Combine the glaze ingredients in a small bowl and set aside.

Heat the oil in a 10-inch ovenproof nonstick skillet over medium-high heat until just smoking.
Place the salmon fillets, flesh-side down, in the skillet and cook until well browned about 1 minute. Using a fish spatula ora flat spatula, carefully turn the salmon over and cook on the skin side for 1 minute.

Remove the skillet from the heat and spoon the glaze evenly over the salmon fillets. Transfer the skillet to the oven and bake until the center of the thickest part of the fillets are cooked and an instant-read thermometer inserted in the thickest part of fillets registers 125 degrees F, 8 to 10 minutes. Transfer fillets to individual plates and serve with Asian fried rice.

Asian Fried Rice

4 servings. Makes a great leftover for lunch,

Ingredients

4 cups leftover cooked rice or uncooked cauliflower rice
2 bacon slices, cooked and diced
2 large eggs, beaten
2 teaspoons sesame oil, divided
2 tablespoons Asian chili oil or peanut oil, divided
1 tablespoon grated fresh ginger
1 tablespoon minced garlic
2 tablespoons soy sauce or coconut aminos
3 scallions, thinly sliced
1/2 cup diced celery
1/2 cup finely diced banana pepper or other thin-skinned pepper
1 teaspoon Asian Fish Sauce

Directions

Heat 1 teaspoon sesame oil in a large heavy skillet over high heat. Add the beaten eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Turn the omelet over and cook for 15 seconds. Transfer the omelet to a cutting board and cut into ½-inch pieces.

Add 1 tablespoon chili or peanut oil to the pan along with scallions, ginger, and garlic; cook, stirring until the scallions have softened, about 30 seconds. Add banana pepper and celery; cook, stirring, until just tender, 2 to 4 minutes. Transfer everything to a large bowl.
Add the remaining 1 tablespoon chili or peanut oil to the pan; add the rice and stir-fry 2 minutes.

Return the vegetable mixture, bacon and eggs to the pan; add soy sauce, fish sauce and remaining sesame oil and stir until well combined. Serve with the salmon.


Fried Chicken

Serves 4

Ingredients
1/2 cup flour
2 eggs
3 tablespoons milk
11/2 lbs chicken thighs
½ cup vegetable oil

Spice Rub
1/2 tablespoon sweet paprika
1/2 tablespoon oregano
1 teaspoon garlic powder
1 teaspoon Himalayan salt
1/2 teaspoon chili powder
1/2 teaspoon poultry seasoning
1/2 teaspoon onion powder
1/2 teaspoon black pepper
1/4 teaspoon celery seeds
1/4 teaspoon cayenne pepper

Directions

Combine all the spices for the rub in a glass dish large enough to hold the chicken.

Rub the spice mixture over all the sides of the chicken thighs. Refrigerate covered for several hours.


Set a rack in a baking sheet. Preheat the oven to 425°F.
Combine the milk and two eggs in a shallow dish. Place the flour in a large deep bowl.
Heat the oil until it shimmers in a deep skillet.
Dredge the chicken in the flour, then in the egg mixture and dredge in the flour again.


Fry over moderately high heat, turning, until deep golden, 4 minutes on each side.

 

Transfer the chicken to the rack in the baking dish and bake for about 20 minutes, until crispy and the juices run clear when a thigh is pierced. The inner temperature of the chicken should register at 65C/150F when the chicken is cooked through.

Old Fashioned Macaroni & Cheese

This dish can be baked at different temperatures depending on how you are cooking other parts of the meal. By itself bake the casserole at 375 degrees F for 20 minutes. For this meal bake the casserole for 15 minutes while the chicken is baking

Serves 4-6

Ingredients
1/4 cup butter, divided
1/4 cup flour
1/4 teaspoon black pepper
11/2 cups milk or Half & Half
1/4 lb. (4 oz.) processed cheese (Velveeta), cut into 1/2-inch cubes
2 cups cooked elbow macaroni
1 cup shredded Cheddar Cheese
1/4 cup Panko breadcrumbs

Directions

Melt 3 tablespoons butter in medium saucepan on medium heat. Whisk in flour and black pepper; cook 2 minutes stirring constantly. Gradually stir in milk. Bring to boil; cook and stir 3 to 5 min. or until thickened. Add Velveeta; cook until melted, stirring frequently. Stir in macaroni.
Spoon into a 2-quart casserole coated with cooking spray; sprinkle with Cheddar. Melt the remaining butter and toss with the breadcrumbs. Sprinkle over the casserole.


Bake 20 minutes with the chicken until heated through and the top begins to brown.

Green Bean Salad

Serves 4

Ingredients

1 tablespoon olive oil
1 tablespoon fresh rosemary leaves
1 clove garlic, minced
1 pound fresh green beans, ends trimmed
Fresh basil, chopped into thin ribbons
1 shallot, peeled and sliced thin on the cross-wise
1 tablespoon lemon juice
Sea salt

Directions

Bring a medium pot of salted water to a boil. Drop in the beans and let them cook for about 7 minutes until done but still bright green and quite crispy. Drain the beans in a colander.

In the same saucepan heat the oil with the rosemary and garlic.
Add the beans and lemon juice and toss in the flavored oil. Arrange on a serving plate, sprinkle with basil, shallot rings, and salt. Let sit at room temperature until serving time.


Grilled Swordfish

According to Seafood Watch.org, Swordfish caught in the Atlantic with harpoons or handlines and hand-operated pole-and-lines and Western and Central Pacific with handlines and hand-operated pole-and-lines, or by U.S. fleets in the Atlantic with buoys, is a “Best Choice.” Swordfish populations are healthy, and there are no major bycatch concerns in these fisheries. This is the type of swordfish that I purchase.

4-6 servings

Ingredients

1/4 cup olive oil
4 Swordfish Steaks, 1/2 inch thick, (about 1 1/2 Pounds Total Weight)
2 large cloves garlic, sliced
Salt and pepper to taste
Italian Flavored Panko Crumbs
Lemon Sauce, recipe below

Directions

Place the swordfish in a glass dish, scatter garlic over fish and then pour the olive oil over all.
Cover and refrigerate for several hours.

When ready to grill:
Remove the fish from the marinade and place on a plate. Pour the marinade into a measuring cup. Reserve.
Place a sheet of heavy foil on a baking sheet and poke a few holes in the foil.
Place the swordfish on the foil and sprinkle with salt and pepper. Sprinkle each lightly with panko crumb. Turn the fish over and sprinkle with panko.
Heat an outdoor grill to high. Slide the foil with the fish still on it onto the grill grates. Lower heat to medium. Cook about 15 minutes until the crumbs begin to brown the and the fish is cooked through. Do not turn fish.

Remove fish to a plate and pour the lemon sauce over the fish or serve on the side.

Lemon Sauce

Add more olive oil to the oil in the measuring cup that was used for the swordfish marinade to equal 1/2 cup.
Add
1/4 hot water
Juice of 1 lemon
2 tablespoons coarsely chopped flat-leaf parsley
1/4 teaspoon of dried oregano
Whisk and warm in the microwave when ready to serve.

Linguine with Pesto Cream Sauce

4 servings

Ingredients

1 lb linguine
1 cup pistachio basil pesto sauce, see recipe
1 cup grated Parmesan cheese
Freshly ground black pepper
1/2 cup heavy (whipping) cream

Directions

Cook the pasta al dente according to the package directions. Drain the pasta in a colander.
In the same pot add the pesto, cream, and Parmesan cheese. Warm over low heat and then add the cooked linguine. Cook for a minute or two. Pour into a serving bowl and top with freshly ground black pepper.

Cucumber Orange Salad

Ingredients

2 celery stalks, sliced
2 large cucumbers, peeled, seeded & sliced
1 small red onion, sliced
1 orange, cut into segments
1 jalapeno; ribs & seeds removed, finely chopped
1/4 teaspoon dried oregano
Salt & pepper to taste
1/4 cup Italian Vinaigrette

Directions

Combine the salad ingredients in a serving bowl. Season with salt & pepper to taste. Add the vinaigrette and toss. Serve immediately.

 



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