Healthy Mediterranean Cooking at Home

Category Archives: kale

For 2 servings

Ingredients

1/4 cup quick-cooking Italian farro (available at Whole Foods)
1 cup of water
1/4 teaspoon salt
1/2 medium onion
1 tablespoon olive oil
1 1/2 cups finely chopped Italian tomatoes
1/4 teaspoon crushed red pepper flakes
1 teaspoon dried Italian seasoning, divided
1/4 lb lean ground beef
1/4 lb Italian sausage, casing removed
1/4 cup chopped fresh Italian parsley
1 large minced garlic clove
Salt & pepper to taste
1 large green bell peppers halved lengthwise and seeded
1 cup shredded Mozzarella cheese plus more for topping

Directions

Combine the farro, water, and salt in a microwave bowl. Microwave on high for 9 minutes. Set aside the bowl without draining the farro while you prepare the stuffing.
Mix the Italian tomatoes with the red pepper flakes and ½ teaspoon Italian seasoning. Pour into a baking dish large enough to fit the peppers.
In a large skillet, cook the onion and olive oil over medium heat until softened. Add the beef and sausage. Cook until light brown. Let cool.
Drain the farro.
In a mixing bowl, combine the meat mixture with the farro, mozzarella cheese, ½ teaspoon Italian seasoning, parsley, garlic, salt, black pepper. Use your hands to mix everything together..Stuff the peppers with the meat mixture.


Place stuffed green bell pepper halves in the baking dish over the tomato sauce; cover the baking dish with aluminum foil, and bake at 375 degrees F for 45 minutes.
Remove the foil, top each pepper with additional shredded mozzarella cheese and return the dish to the oven. Bake for an additional 15 minutes.

Sauteed Tuscan Kale

Ingredients

2 bunches Tuscan Kale
¼ cup extra virgin olive oil
1 teaspoon red pepper flakes
2 large garlic cloves, sliced
Sea Salt & Pepper to taste
2 tablespoons grated Parmesan Cheese

Directions

Wash the kale thoroughly. Remove the stems and cut the leaves into smaller pieces. Heat olive oil and red pepper flakes in a deep saute pan over medium-high heat until the oil shimmers, and the red pepper flakes start to sizzle. Add the garlic. Working quickly, so the garlic does not burn, add the kale. (Some splattering and crackling of oil may occur from the water on the kale.) Using tongs, toss the kale in the pan for 2-4 minutes until the kale has wilted and cooked to desired tenderness. Keep the kale moving to avoid scorching any pieces. Season with sea salt and freshly ground pepper to taste. Sprinkle with freshly grated parmesan cheese just before serving.


Crispy Baby Kale Chips

The kale chips were tasty but small and fragile after baking. I think the next time I make this recipe, I will use regular-sized kale for a hearty chip.

Ingredients

1- 5-ounce package organic prewashed baby kale
1 tablespoon olive oil
Pinch sea salt
Pinch freshly ground black pepper
1/4 teaspoon garlic powder

Directions

Preheat the oven to 300 degrees F. Line two cookie sheets or rimmed baking pans with parchment and set aside.

Toss all ingredients together in a large bowl until the kale leaves are evenly coated.

Lay the leaves in a single layer on the pans and put them into the oven. Switch and rotate the pans halfway through baking to ensure even cooking. Bake for 30 minutes, until crisp.

Remove the pans from the oven and allow to cool before eating. Leftover chips can be stored in an air-tight container or ziplock bag for 4 days.

Southern Style Air Fryer Chicken

The chicken turned out delicious and crispy. The best thing about making fried chicken in the air fryer is that there is no messy/greasy clean up after cooking.

Ingredients

Chicken

4 skinless bone-in thighs, about 1 ¼ lb
1 tablespoon olive oil
1 teaspoon salt
½ teaspoon black pepper
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon Italian seasoning
½ teaspoon paprika

Dry Coating
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
1 1/2 teaspoons paprika
1/2 teaspoon onion powder
1/2 teaspoon Italian Seasoning
1 cup self-rising flour
1/4 cup cornstarch

Wet Coating
1 egg room temperature
1/2 tablespoon hot sauce
1 tablespoon milk
2 tablespoons water
Butter flavored or olive oil cooking spray

Directions

In a bowl combine chicken with olive oil and then add the spices. Rub it in and set aside. In a large shallow dish, mix together flour, cornstarch, and spices. In a medium dish, mix together eggs, hot sauce, milk, and water.
Coat chicken very lightly in the flour mixture, shaking off the excess.
Place on a plate to allow time for some of the flour to be absorbed; set aside for about 10 minutes
Coat the chicken in the egg mixture; shaking off excess.


Immediately, coat the chicken in the flour mixture making sure all areas are coated, shaking off excess.
Let chicken rest for 15 minutes.


Coat the chicken all over with cooking spray.
Place chicken in greased Air Fryer basket, allowing room for the air to flow all around the chicken.
Cook on 350 F. for about 16 minutes, turning the chicken over halfway through the cooking time.


Remove and serve immediately.

Zucchini Crust Pizza

This recipe is amazing. It tasted like real pizza and you can actually hold the slice of pizza in your hand. Great for a low carb option.

Ingredients

2 medium zucchini about 1 1/2 cups shredded
1/3 cup almond or cassava flour
1/2 cup shredded mozzarella cheese
1/4 cup shredded Parmesan cheese
1 large egg
1 teaspoon garlic powder
1 tablespoon Italian seasoning
¾ cup pizza sauce
¾ cup mozzarella cheese, cut into small cubes
¾ cup optional Toppings: olives, mushrooms, peppers, pepperoni, cooked sausage, or whatever you prefer on pizza
Olive oil cooking spray.

Directions

Preheat the oven to 500 degrees F.

Line a pizza pan (14-inch) with parchment paper and spray the paper with cooking spray, set aside. I use a cast iron pizza pan.
Place shredded zucchini on a kitchen towel.


Sprinkle with one teaspoon of salt.
Set aside for 10 minutes.
Squeeze the excess moisture out of the zucchini in the towel. Place the squeezed zucchini on a paper towel until ready to make the dough.

In a medium bowl, mix the shredded zucchini, flour, egg, cheese, Italian spices, and garlic powder with a spoon until combined; then by hand form the dough into a ball.

Transfer the mixture on to the greased parchment paper on the pizza pan.
Press the dough into a 12-inch round on the greased parchment paper.


Bake for about 10 minutes until the crust looks set and is starting to brown.


Remove the pizza crust from the oven.
Add the sauce, followed by the toppings and scatter the cheese on top.
Return the pan to oven and bake for another 8 minutes or until the cheese is completely melted. Let rest a few minutes and then cut into serving pieces.


Turkey Scallopini with Capers and Lemon

Ingredients

4 turkey cutlets ( pounded to 1/4-inch thick)
Salt and freshly ground black pepper
1/2 cup all-purpose flour
4 tablespoons olive oil
2 garlic cloves, minced
1 cup chicken broth
2 tablespoons fresh lemon juice
2 tablespoons capers, rinsed
2 tablespoons chopped fresh flat-leaf parsley
2 tablespoons unsalted butter
Fresh sage leaves, for garnish, optional

Directions

Pat turkey cutlets dry and season with salt and pepper. Dredge the turkey in flour, shaking off any excess. Heat 2 tablespoons oil in a 12-inch heavy skillet over high heat until hot but not smoking, then cook the turkey until browned on both sides and just cooked through, about 4 minutes total. Transfer to a platter and keep warm, covered. Repeat with remaining cutlets and oil and place them on the platter with the previously cooked cutlets.

Add garlic, stirring, 30 seconds. Add broth and deglaze the pan over moderately high heat, scraping up brown bits. Boil until broth is reduced to about 3/4 cup. Stir in lemon juice, capers, parsley, and salt and pepper, to taste. Add butter and swirl with a whisk until a smooth sauce is formed. Return the turkey cutlets to the skillet with any juices from the platter and simmer until heated through about 1 minute. Garnish with sage and serve.

Kale and Mashed Potato Mix

Ingredients

Half the recipe of sauteed kale

Link https://jovinacooksitalian.com/2019/11/04/meatloaf-parmigiana-dinner/

Half the recipe of olive oil mashed potatoes

Directions

Thoroughly mix together the kale and mashed potatoes in a microwave-safe bowl. Reheat the mixture until hot., stirring twice, about 3-4 minutes.

Broiled Tomatoes

2 servings

Ingredients

1 large vine ripe tomato
2 tablespoons Italian seasoned panko crumbs
2 tablespoon grated Parmesan cheese
Olive oil
Salt and black pepper to taste

Directions

Slice the tomato in half. Place tomato halves on a small pan lined with foil. Brush olive oil over the cut sides of the tomato. Sprinkle with salt and pepper

In a small bowl, combine panko crumbs and Parmesan cheese. Sprinkle over tomatoes. Broil 4 minutes or until crumbs are lightly browned. Serve immediately.


Italian Meatloaf

12 servings

Ingredients

1/4 cup plus 2 tablespoons extra-virgin olive oil
6 cloves garlic, finely chopped
2 medium sweet onions, diced
2 jarred roasted red peppers cut in small dice
1/2 cup chopped basil leaves
2 tablespoons chopped parsley leaves
4 eggs
1 teaspoon salt
1/2 teaspoon black pepper
1 cup grated Parmesan cheese
1 1/2 cups plain breadcrumbs
2 pounds ground beef
1 lb spicy Italian sausage, casing removed
2 tablespoons Worcestershire sauce
2 tablespoons balsamic vinegar
1 cup marinara sauce, warmed
Fresh mozzarella cheese slices, about 6
1 medium rutabaga, peeled and cut into wedges
Olive oil
Dried oregano
Salt and pepper

Directions

Preheat oven to 350 degrees F.

Heat 1/4 cup of the olive oil in a medium saute pan over medium heat and add the garlic. Saute 1 minute and then add the onions and saute until just soft. Let cool.

Place the rutabaga wedges in cold water. This helps them stay crisp during roasting.

Whisk together the basil, parsley, and eggs in a small bowl, and then add the salt and black pepper. Combine the Parmesan and breadcrumbs in another small bowl. Thoroughly combine the beef and sausage, egg mixture, breadcrumb mixture, the Worcestershire, vinegar and remaining 2 tablespoons olive oil together in a large bowl using your hands, making sure not to overmix.

Shape the mixture into a loaf on an oiled oven tray or baking dish. Place the rutabaga wedges around the meatloaf. Sprinkle them with oregano, salt, pepper. and drizzle with olive oil.

Bake for approximately 60-70 minutes or until an instant-read thermometer registers 160 degrees F in the middle of the meatloaf. Top the meatloaf with the marinara sauce making sure to spread it evenly over the top and place the mozzarella slices on top of the sauce. Return to the oven until the cheese melts. Remove the meatloaf from the oven and let rest for 5 minutes before slicing. Serve the rutabaga wedges and kale in the side.

Sauteed Tuscan Kale

Lacinato kale or, in Italian and often in English, cavolo nero is a variety of kale with a long tradition in Italian cuisine, especially that of Tuscany. This kale has longer spear-like leaves with a pebbled appearance and a dark, mottled green color. Its flavor is earthy and less bitter than regular kale.

Ingredients

2 large bunches Tuscan kale
2 tablespoons olive oil
3 cloves garlic, thinly sliced
Pinch red pepper flakes
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Juice of 1 small lemon

Directions

Use your hands to pull the kale leaves from their stems. Coarsely chop the leaves. Rinse them, but do not dry.
Heat the oil in large, wide, high-sided sauté pan over medium heat until shimmering. Add the garlic and red pepper flakes and cook, stirring, for 1 minute (do not let the garlic brown).

Add the kale a few handfuls at a time, stirring after each addition until all of the kale is added. Stir in the salt and pepper. Cover and cook, stirring occasionally, until the kale is tender, about 10 minutes. Remove from the heat, stir in the lemon juice, and serve.


Mustard Crusted Lamb Chops And Kale

2 servings

For the lamb marinade
2 tablespoons olive oil
1 tablespoon fresh lemon juice
1 large garlic clove, peeled and cut in half
4 loin lamb chops

For the lamb
Salt and pepper
1 tablespoon whole-grain Dijon mustard
5 tablespoons Italian seasoned panko breadcrumbs
1 tablespoon olive oil

For the kale
2 tablespoons olive oil
1 garlic clove, peeled, sliced
2 bunches kale, washed, stalks removed, roughly sliced, blanched for 2-3 minutes in salted water, drained
Salt and freshly ground black pepper
2 tablespoons fresh lemon juice

Fo r the Italian Farro
See recipe

Directions

For the lamb, combine the marinade ingredients in a ziplock bag. Add the lamb chops, seal and refrigerate for several hours or overnight.
Let come to room temperature before cooking. Reserve the garlic halves and discard the marinade.

Mix together the mustard and breadcrumbs in a bowl until well combined. Sprinkle the lamb with salt and pepper.
Spread the mustard crumbs on both sides of each chop; pressing the crumbs into the meat.

Heat 1 tablespoon olive oil in a medium skillet and place the chops in the pan along with the reserved garlic halves and turn the heat down to medium-low. Cook the lamb chops without moving for 4 minutes. Using a wide a spatula carefully turn the chops over and cook for 4-5 minutes, or until cooked to your liking. Discard the garlic.

For the kale, heat the oil in a deep skillet over medium heat and add the garlic. Stir-fry for one minute, then add the kale and stir-fry for 4-5 minutes, or until tender. Add the lemon juice and season, to taste, with salt and freshly ground black pepper.

Serve the lamb chops on a plate with the kale and the Italian Farro or mashed potatoes.


It is cold this week in the South- really cold. Here are a few of my warming recipes for the week.

Spicy Olive Tapenade

This recipe is a delicious side to a bowl of soup.

Ingredients

2 garlic cloves
2 teaspoons orange zest
¼ teaspoon crushed red pepper flakes
2 cups kalamata olives, pitted
1 tablespoon fresh oregano or 1 teaspoon dried
1 teaspoon fresh thyme leaves
1 tablespoon olive oil
Crostini or crackers for serving

Directions

In the bowl of a food processor combine the tapenade ingredients and pulse until well combined. Place in a serving bowl.

Serve at room temperature over crostini or crackers.

Pasta Fagioli

Ingredients

6 oz small pasta
2 tablespoons olive Oil
1 yellow onion, chopped
2 celery stalks, chopped
2 carrots, chopped
2 garlic cloves, minced
1 dried bay leaf
1 teaspoon dried oregano
1 28-oz container chopped or diced tomatoes
4 cups vegetable broth or water
Two 15 oz cans cannellini beans, drained
Salt and pepper
1/2 cup fresh basil herbs, cut into ribbons
Crushed red pepper and grated Parmesan for garnish

Directions

In a large pot of boiling water, cook the pasta according to package instructions. Drain well, and set aside.

In a large Dutch Oven, heat 2 tablespoons of olive oil. Saute the onions, celery and carrots over medium-high heat until the vegetables are tender.

Add the garlic, bay leaf and oregano. Cook for another 2 minutes, stirring occasionally.

Add the tomatoes, vegetable broth and cannellini beans. Season with salt and pepper to taste. Bring to a boil, then reduce the heat to a simmer.

Cover the pot with a lid but leave on a slant. Simmer for 15 minutes.

Stir in the pasta and heat until warmed through. Stir in the fresh basil and remove from the heat.

Transfer to serving bowls and top with crushed red pepper and grated Parmesan cheese.

Prosciutto-Wrapped Shrimp

Ingredients

Shrimp

6 thin slices prosciutto
18 large shrimp (16-20 size), peeled and deveined (tail on or off)
Salt and pepper

Garlic Butter Sauce

1/4 cup (4 tablespoons) butter, melted
2 teaspoons garlic powder
Pinch of salt and pepper
Whisk all ingredients together until combined.

Directions

Preheat oven to 425°F.

On a cutting board, cut each slice of prosciutto into three long strips. Wrap a piece of prosciutto around the body of a piece of shrimp, and lay it seam-side-down on a parchment-covered baking sheet. Repeat with the remaining shrimp and prosciutto.

Brush with garlic butter sauce over onto all the sides of each shrimp. Season with a few generous pinches of salt and pepper.

Bake for 8-10 minutes, or until the shrimp are pink and opaque and the prosciutto is slightly crispy. Brush with more garlic butter and serve.

Tuscan Kale and Rutabaga Mash

Tuscan kale goes by many names: lacinato kale, dinosaur kale, black-leaf kale and Tuscan kale. It is common in Tuscany, and in Italian it’s called cavolo nero (literally: “black cabbage”). It’s leaves are more tender and flavorful than other types, sweeter and less bitter.and easier to cook than curly leaf kale.
In Italy, rutabagas are often roasted with other vegetables and served with a balsamic dressing.

Tuscan Kale

1 bunch Tuscan kale, stems removed, washed and chopped
3 tablespoons olive oil
2 garlic cloves, minced
1 teaspoon salt

Rutabaga

1 medium rutabaga, peeled and diced
2 teaspoons salt, divided
2 tablespoons butter
1/2 teaspoon freshly ground black pepper

Directions

To prepare the kale:

Place the chopped kale leaves in a deep skillet and heat, using just the water that remains on the leaves to provide moisture.

Cook over medium heat for 20-25 minutes, stirring occasionally.

Drain the leaves in a colander and add the garlic, salt and olive oil to the skillet. Toss the kale in the oil for 1-2 minutes and remove from the heat.

To prepare the rutabaga:

Put the rutabaga chunks in a large saucepan and cover with water.

Add 1 teaspoon of salt.

Bring to a boil; reduce heat, cover, and simmer for about 25 to 30 minutes or until very tender.

Drain and let them dry in a colander. Place them back in the pot and mash the rutabagas with the butter, remaining 1 teaspoon salt, and the black pepper.

Stir in the cooked kale.

Tender Meatloaf

Ingredients

1 lb lean ground beef
1 lb lean ground pork
2 cups prepared pasta sauce
2 tablespoons regular soy sauce
1 small onion, minced
¼ cup chopped parsley
1 teaspoon ground black pepper
4 cloves of garlic, minced
2 large eggs
1/2 cup very finely grated Parmesan cheese
1/2 cup plain bread crumbs
2 slices partially cooked bacon, minced

Directions

Preheat the oven to 350 degrees F.

Mix all the ingredients together in a large bowl.

Put the mixture into a greased loaf pan. Smooth the top. (I use a meatloaf pan and the fat drips into the lower pan.)

Bake uncovered for 1 hour 30 minutes. Check the center with a meat thermometer. Cooked meatloaf temperature should be 160+.

Take the pan out of the oven and let the meatloaf rest for 10 minutes. Slice and serve.


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Over the past week and a half, I cooked several meals that yielded plenty of leftovers. My plan was to create some new ways to use these leftovers and this post is the result of that planning. The chicken breasts were really an economical buy because they yielded 3 different meals. The same with the pot roast. There was also plenty of kale remaining to make a hearty soup and the leftover stuffing makes a great breakfast hash.

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Chicken Divan Redo

Roasted chicken recipe: https://jovinacooksitalian.com/2016/11/14/dinners-in-the-oven/

2 servings

  • 6 leftover roasted broccoli floret spears
  • 2 tablespoons all-purpose flour
  • 1 1/2 cups reserved lemon broth from the roasted chicken or use chicken broth
  • 1/4 cup well-chilled half & half
  • 1/4 cup freshly shredded Italian fontina cheese
  • 4 leftover roasted chicken slices
  • Salt and pepper to taste
  • 2 tablespoons Italian breadcrumbs
  • ¼ teaspoon paprika

Directions

In a heavy saucepan combine the broth and flour. Stir until the flour is absorbed. Add the half & half and mix well. Bring the mixture to a boil, stirring, and then simmer until thickened  

Stir in the cheese and season the sauce with salt and pepper, if needed. Heat until the cheese is melted.

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Preheat the oven to 350 degrees F.

Arrange the broccoli in two individual baking dishes or in a 2-quart gratin dish and pour half the sauce over it.

Arrange the chicken on top of the broccoli, pour the remaining sauce over it. Sprinkle the top with of each dish with one tablespoon of the breadcrumbs and sprinkle each with paprika.

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Cut two pieces of foil just large enough to cover the dishes. Coat the foil with cooking spray and use that side to cover the dishes. Bake the covered dishes for 10 minutes.

Remove the foil and continue to bake  until the top is golden and bubbling, about 15 minutes.

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Individual Shepherd’s’ Pie

I had served the pot roast with mashed potatoes and made extra potatoes so I would have some leftover.

Pot roast recipe: https://jovinacooksitalian.com/2016/11/11/how-to-keep-beef-recipes-healthy/

2 servings

Ingredients

  • 2 cups diced leftover pot roast and gravy
  • 2 carrots, diced carrots
  • 1 cup frozen peas
  • 2 cups leftover mashed potatoes

Directions

Combine the pot roast, peas and carrots in a mixing bowl. Divide the mixture in half and place it in two individual ovenproof dishes.

Spread half of the potatoes over the mixture in one dish and spread the remaining potatoes over the mixture in the second dish.

(You can even fix this earlier in the day and refrigerate until dinner time.

Preheat the oven to 375 degrees F. Bake the casseroles for about 30 minutes or until the potato topping is golden brown.

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Caesar Salad with Leftover Roasted Chicken

2 servings

Ingredients

  • 2 cups chicken cut into cubes
  • 1/2 head Romaine lettuce, washed and finely chopped
  • 1 cup croutons, see recipe below
  • Grated Parmesan cheese and freshly ground black pepper for garnish

Dressing

  • 1 anchovy, finely chopped or use anchovy paste
  • 3 tablespoons Parmesan cheese
  • 2 tablespoons mayonnaise made with olive oil, if available
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, minced
  • 1/2 teaspoon Worcestershire sauce
  • 1/4 cup extra-virgin olive oil

Directions

Add the anchovy, Parmesan cheese, mayonnaise, lemon juice, mustard, garlic and Worcestershire sauce to a bowl and whisk together.

Gradually whisk in the 1/4 cup of olive oil, whisking until the dressing is emulsified.

Place the chopped lettuce in a bowl and toss it with the dressing, cubed chicken and croutons. Top the salad with extra cheese and freshly ground black pepper.

Croutons

Ingredients

  • 2 cups cubed bread
  • 1 tablespoons olive oil

Directions

Preheat oven to 375 degrees F.

In mixing bowl combine the bread cubes and olive oil. Toss well to coat.

Pour the bread cubes onto a baking sheet. Spread them into a single layer.

Bake in the oven for 10 to 15 minutes, stirring every five minutes to prevent burning.

Cool completely before storing in an airtight container or ziplock bag.

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Kale and Lima Bean Soup

I used homemade cooked dried baby lima beans for this soup, but you can use canned white beans, if you choose.

Kale recipe link

 

 

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Serves 8-10

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 onion, diced
  • 4 large cloves garlic, thinly sliced
  • 10 cups low-sodium vegetable or chicken broth or homemade broth
  • 4 cups packed chopped fresh kale or 2 cups leftover cooked kale
  • 1 large fresh tomato, diced
  • 4 cups home cooked dried baby lima beans or canned no-salt-added cannellini beans, drained
  • 3 large carrots, cut into coins
  • 1 tablespoon dried Italian seasoning
  • Grated Parmesan cheese for garnish

Directions

In a large soup pot, heat the oil over medium heat. Add the onion and carrots and cook 3 minutes. Add the garlic and Italian seasoning; cook 2 minutes longer.

Add broth, kale, tomatoes and beans and heat thoroughly. Serve hot with grated cheese and Italian bread.

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Easy Hash and Eggs

2 servings

Ingredients

  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 2 cups of leftover Italian bread and sausage stuffing, (see link above from Dinner’s In The Oven)
  • 4 large eggs

Directions

In a medium skillet with a cover, heat the olive oil over medium heat and add the butter.

Add the stuffing, flatten with a spatula and cook until light golden brown and crispy on the bottom. Gently turn the stuffing over and cook for 3-4 minutes more.

With a large spoon make four round holes in the stuffing mixture. Crack eggs, one at a time, into a small bowl and gently pour into each hole in the stuffing.

Cover the pan and cook the eggs to your likeness or until the whites are completely set and the yolks begin to thicken but are not hard. Serve immediately.



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