Healthy Mediterranean Cooking at Home

Category Archives: mushrooms

Pan Seared Petite Ribeye Steaks

Servings 2


2 grass-fed, organic, petite ribeye steaks about ½ inch thick and 6-8 oz each
1 teaspoon Montreal steak seasoning
3 tablespoons unsalted butter

Mushroom Shallot Wine Sauce
1 large, finely chopped shallot
16 small button mushroom caps, stems removed
1 large garlic clove, minced
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1/4 cup dry white wine
1 tablespoon Worcestershire sauce
2 tablespoons finely chopped fresh parsley


Season the steaks on all sides with the steak seasoning.
Heat a heavy skillet on high heat until very hot.

Sear steaks 1 minute on each side.
Continue to sauté in the pan turning the heat down to medium for an additional 2 minutes per side.
Place the cooked steaks on a plate and cover with foil, so that they rest while the sauce is made.
Reduce the heat to medium-low in the skillet and add the garlic, shallot, mushroom caps and butter to the pan drippings. Sauté 4 minutes or until lightly browned. Add the wine, Worcestershire sauce, pepper and salt; cook over low heat about 3 minutes or until the sauce is reduced slightly. Remove the pan the from heat and stir in the parsley. Pour the mushroom mixture over the steaks and serve.

Parmesan Baked Cauliflower


1 head of cauliflower
1 tablespoon extra virgin olive oil
1 teaspoon minced garlic
1/4 teaspoon salt
1/2 teaspoon coarse black pepper
2 egg whites
1 cup grated Parmesan cheese


Preheat the oven to 400 degrees F. Spray a baking sheet with olive oil cooking spray.
Cut the head of cauliflower into large florets. Place the florets in a large mixing bowl.
In a small bowl mix together the oil, garlic, salt, pepper and eggs. Gently toss with the florets.
Sprinkle Parmesan in with the florets and mix to coat.

Spread the florets on the prepared baking sheet in a single layer.
Bake about 30 minutes or until browned and tender, turning the florets over after 15 minutes. Serve with the steaks.


Grilled Lamb Chops For Dinner

2 servings


4 loin lamb chops


¼ cup olive oil
2 tablespoons lemon juice
1 garlic clove, minced.
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon dried oregano


Place all the ingredients in a ziplock bag and place the bag in the refrigerator for several hours.
Bring to room temperature before cooking.
Heat an outdoor grill and oil the grill grates.
Place the lamb on the grill and cook 4-5 minutes on each side. Remove to a serving platter and let rest 5 minutes before serving.

Stuffed Mushrooms

2 servings


8 large mushroom caps, stems removed
Olive oil


1 cup fresh bread crumbs
¼ teaspoon onion powder
¼ teaspoon black pepper
¼ teaspoon salt
1 teaspoon dried Italian herbs
¼ teaspoon red chili flakes
½ cup shredded mozzarella cheese
¼ cup grated Parmesan cheese


Place 2-3 slices of firm bread in the processor and pulse until crumbs form. Combine the crumbs the remaining filling ingredients in a small mixing bowl. Stuff the caps with the mixture and place them in a small, oiled baking dish. Drizzle with olive oil.
Heat the oven to 425 degrees F. Bake the mushrooms for 20 minutes or until the crumbs are golden brown.

Asparagus Wrapped in Prosciutto


1 bunch thin asparagus spears (about 20-21 spears)
10 very thin slices Prosciutto de Palma
Olive oil
Coarse black pepper


Bundle 4 asparagus together and wrap each in two slices of prosciutto. Place the bundles on an oiled baking sheet. Sprinkle the prosciutto wrapped spears with olive oil and black pepper. Roast in a 425 degree F oven for 20-25 minutes.

All the recipes below use vegetables that are lower in carbs, so these side dishes can easily fit into a healthy eating plan. These vegetables are also in season in my area of the country.

I have tried several cauliflower mash recipes in the past, but did not like them very much. So, I have been experimenting and finally developed a recipe we like a lot. It is important to get as much liquid as possible out of the vegetables to make a good tasting mash.

A few simple additions to green beans makes for a delicious side. Leftovers from the Rutabaga saute make a great hash breakfast with eggs on top.

Hope you enjoy these recipes.

Green Beans With Onions and Mushrooms


1 pound green beans, stems trimmed
8 oz button mushrooms, trimmed and sliced
1 small yellow onion, peeled and sliced
1 tablespoon olive oil
1 tablespoon Worcestershire sauce
1 large garlic clove, chopped fine
1 tablespoon unsalted butter
Sea salt and fresh ground pepper, to taste


Preheat a large sauté pan over medium-high heat. Add 1 tablespoon olive oil and the sliced onions to pan. Cook them for 5 minutes.

Add the mushrooms and garlic to the pan and continue to cook for another 3 minutes.

Add the greens beans and cook for another 5 minutes or until the green beans are tender. Add the Worcestershire sauce and butter. Cook another 2 minutes.

Taste and adjust seasoning with salt and fresh ground pepper to taste. Remove from the heat and serve.

Rutabaga Saute


1 large rutabaga, trimmed and peeled
1 large sweet onion
2 large garlic cloves, minced
1 red bell pepper
3 tablespoons olive oil, divided
1/2 teaspoon dried oregano
1/4 teaspoon crushed red pepper flakes (chili flakes)
Salt, to taste


Dice the rutabaga, onion and peppers, keeping them all about the same size.

Heat 2 tablespoons of olive oil in a large saute pan over medium heat.

Once the pan is hot, add the rutabaga, lower the heat and saute, turning often until the rutabaga is almost tender. This will take about 15 minutes.

Add the remaining oil and the onions, peppers and garlic. Season with salt to taste and add the oregano and red pepper.

Continue cooking until all the vegetables are cooked all the way through. About 10 minutes more.

Baked Cauliflower and Celery Root Casserole


1 celeriac (celery root)
1 head cauliflower, core removed, cut into florets
2 large whole garlic cloves, peeled
3/4 teaspoon salt. divided
2 cups low sodium chicken broth
1 tablespoon butter, diced into small cubes
1/2 cup sour cream
1 tablespoon chopped chives
1/4 teaspoon black pepper
1/2 cup shredded mozzarella cheese
1/4 cup freshly grated Parmesan cheese


Peel the celery root and cut into 1-inch cubes.

Core the cauliflower and cut into florets.

Combine the cauliflower and celery-root pieces in a large saucepan. Add the garlic, broth and ½ teaspoon salt.

Bring to a boil, turn the heat down to a simmer, cover the pan and cook about 15 minutes or until the vegetables are very tender.

Preheat oven to 375 degrees F. Butter an ovenproof casserole dish.

Drain the vegetables very well in a mesh colander and save the broth for another use.

Put the drained vegetables on a clean kitchen towel and squeeze any remaining liquid from the vegetables.

Put the mixture back in the saucepan and mash with a hand-held immersion blender. The mixture should have the consistency of mashed potatoes.

Place the mashed vegetable mixture into the prepared baking dish. Add the sour cream, chives, diced butter, remaining salt and pepper. Mix well and smooth the top.

Sprinkle the top of the casserole with the mozzarella cheese and them the Parmesan.

Bake for 30 minutes or until hot and crusty on the top.

Artist Pete Rumney

It has been very cold the past few weeks in most of the country, including the south. Warm casseroles and spicy dishes can warm you up but you don’t have to turn to macaroni and cheese for that to happen. Combining healthy foods with lots of flavor can do it for you. Try these recipes for a start.

Escarole and Italian Sausage Casserole

I save the ends of the parmesan cheese in a bag in the freezer and use them to flavor soups and stews.

Serve with crusty Italian bread.

6 servings


1 pound escarole, approximately 2 heads
6 garlic cloves, crushed
3 tablespoons olive oil, divided
1 teaspoon salt
1/2 teaspoon crushed red pepper flakes
1 cup chopped onion
1 fennel bulb, cored and chopped
1 lb cheese and parsley Italian sausage (or regular Italian sausage), sliced into half-inch pieces
1/2 cup lower-sodium chicken broth
1 cup cooked cannellini beans
Parmesan cheese rind
Fresh black pepper


Remove the outer leaves of escarole if damaged or discolored. Cut off the stem ends, wash the leaves twice in abundant cold water and drain. Cut the leaves into two-inch lengths.

In a large Dutch Oven, sauté the garlic in 2 tablespoons of oil until golden but not brown. Add the escarole, salt and red pepper.

Cover and cook over moderate heat 10 minutes, stirring occasionally. Remove the escarole to a bowl and set aside.

Add the remaining oil, onion, fennel bulb and sausage to the pan; cook until the sausage is browned, stirring frequently.

Add the broth, Parmesan rind, escarole and beans.

Cover; bring to a boil, reduce the heat to a simmer and cook 5-10 minutes or until all the vegetables are tender, stirring occasionally.

Beef Burgundy

Like other stews, Beef Burgundy, tastes best when made ahead so the flavors have time to mingle. Serve with noodles, rice, mashed potatoes or cauliflower mash.

Roasted carrots make a nice side dish.


1 (4-pound) boneless beef chuck roast, trimmed and cut into 1 inch cubes
Salt and black pepper
5 slices bacon, cut into thirds
2 tablespoons unsalted butter
1 large sweet onion, diced
2 large cloves garlic, minced
3 tablespoons flour or arrowroot powder
1 (750-ml) bottle good dry red wine
1 tablespoon tomato paste
1 teaspoon anchovy paste
1 lb mushrooms, trimmed and halved
1-2 cups beef broth
2 cloves garlic head, crushed
2 bay leaves
6 sprigs fresh thyme or 1 teaspoon dried


Heat the oven to 250 degrees F.

Heat a large Dutch oven. Add the bacon and cook over medium heat until the bacon is lightly browned on both sides.

Remove the bacon with a slotted spoon to a large plate. Break into smaller pieces.

Dry the beef cubes with paper towels and then sprinkle them with salt and pepper. Add the butter to the pan and melt.

In batches, in single layers, sear the beef in the hot pan for 3 to 5 minutes, turning to brown on all sides.

Remove the seared cubes with a slotted spoon to the plate with the bacon and continue searing until all the beef is browned. Set aside.

Add onions the garlic to the pan and saute for 5 minutes.

Sprinkle the flour or arrowroot over the onions and stir until no dry flour remains. Whisk in the wine, tomato paste and anchovy paste until combined.

Add the bay leaves, mushrooms and thyme to the pan.

Add the beef and bacon and enough beef broth to come almost to the top of the beef.

Place the pan, uncovered, into the oven and cook until the meat is tender, 3 ½-4 hours, stirring occasionally and adding broth, if needed, to keep the meat half-submerged in liquid.

Season with additional salt and pepper, if needed. Stew can be made up to 3 days in advance.

Huevos Rancheros

Just a note here that this recipe is my version and not an authentic Mexican Huevos recipe.

For 2 servings


1 small yellow onion, chopped
1 garlic clove, minced
1 jalapeno pepper, chopped
1 tablespoon olive oil
1 1/2 cups jarred salsa
2 seeded and chopped plum tomatoes
1 cup jarred roasted red peppers, chopped
1 Chipotle pepper in adobo sauce, chopped
4 large eggs
1 cup shredded Monterey Jack or Mexican blend cheese
2 tortillas
1 teaspoon olive oil


Prepare the tortillas:

Heat the oven to 150° F. Place a pan large enough to fit the tortillas in the oven to heat.

Heat a teaspoon of olive oil in a large non-stick skillet on medium high, coating the pan with the oil.

One by one heat the tortillas in the pan, a minute or two on each side, until they are heated through, softened and pockets of air bubble up inside of them.

Then, remove them to the pan in the oven to keep warm while you cook the sauce and the eggs.

Make the sauce:

Heat the oil in the same skillet and add the onion, garlic and jalapeno. Cook until tender. Add the salsa, tomatoes, chipotle and roasted red peppers.

Bring to a simmer, reduce heat to low, and let simmer for 10 minutes. Return the heat to medium, so that the sauce is bubbling slightly.

Crack 4 eggs into the sauce in the skillet, cover and cook for about 4 minutes until the egg are almost firm.

Uncover the pan and sprinkle each egg with 1/4 cup cheese. Cover the pan and cook for another minute to let the cheese melt and to finish cooking the eggs.

To serve:

Place a tortilla on a serving plate. With a large spoon place two eggs and half the sauce on top. Repeat with the second tortilla and eggs. Serve immediately.

Trying to get back in shape after the holidays or just wanting to eat more healthy foods in the new year, doesn’t mean you have to sacrifice eating some of your favorites – especially Italian – a high carb cuisine. I have a few suggestions on how to make your recipes lower in carbs and gluten-free.

Change the coating on your food to a low carb.
Bake your food in the oven instead of frying.
Substitute low carb vegetables for high carb vegetables.
Make your own sauces, so you can control the ingredients, especially sugar.

Low Carb Coatings For Meat And Fish

“Panko” Style Coating
Toast several slices of low carb (or gluten-free) bread. Cut the bread into smaller pieces and place in the bowl of a food processor. Process until coarse crumbs form. Add spices according to the type of food you are making and use to bread your ingredients.

Almond Flour Coating
1/4 cup ground flaxseed
1/4 cup finely ground almond flour
1/4 cup grated Parmesan cheese
1/2 teaspoon kosher salt
3/4 teaspoon garlic powder
1/4 teaspoon ground red pepper (cayenne)
1 teaspoon dried Italian seasoning
Combine all the ingredients in a shallow bowl and use in place of breadcrumbs.

Whey Protein Powder (unflavored) – what you use to make smoothies.
Pure whey protein powder is a dairy product and is completely gluten-free. However, commercially sold whey powders vary widely in what they contain, and some varieties do contain traces of gluten. So check the ingredient list.
Use in place of flour when you need a flour coating. Add spices, salt and pepper.

Dinner Menu:

  • Chicken Parmesan
  • Roasted Spaghetti Squash
  • Balsamic Mushrooms and Spinach

Roasted Spaghetti Squash


1 whole spaghetti squash
2 tablespoons olive oil


Preheat the oven to 350 degrees F.

Wash the skin of the squash with warm water and dry with a towel. Pierce the squash in several places with a sharp, thin knife.

Rub the skin with olive oil and place in a shallow baking dish lined with heavy-duty foil.

Bake for about 60 minutes until you can pierce the skin and flesh underneath easily with a paring knife. Let cool for a few minutes before you cut into it.

Turn the oven to 400 degrees F. Prepare the chicken and place it in the oven.

Cut the squash in half lengthwise. Scoop out the seeds in the middle with a big spoon and discard.

Then, using a fork scrape out the flesh. It will look like spaghetti strands. Place a serving on each dish and season with salt and pepper.

Healthy Parmesan Chicken

2 servings


2 boneless chicken breast cutlets
1 1/2 cups homemade marinara sauce, warmed
1/4 cup refrigerated egg substitute (egg whites) or 1 egg beaten with a little water
1/4 cup unflavored whey protein powder
1 cup shredded mozzarella cheese

Breadcrumb Coating
1/2 cup low carb “panko” style breadcrumbs
1 tablespoon dried Italian herb seasoning
2 teaspoons garlic powder
1 teaspoon. smoked paprika
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
2 tablespoons grated parmesan cheese


The oven should be heated to 400 degrees F. Oil an 8″x 8″ glass baking pan.

Pound chicken breasts gently between sheets of plastic wrap with a meat mallet to even out their thickness.

Combine the breadcrumb coating ingredients in a shallow dish

Add salt and pepper to the protein powder and lightly coat the chicken with it.

Next, dip the cutlets in the egg substitute and then in breadcrumb mixture, coating them well.

Place the breaded cutlets in the prepared baking dish.

Bake for 20 minutes. Top each cutlet with sauce and then shredded mozzarella.

Bake for another 10 minutes until the chicken is 160 degrees F when checked with a meat thermometer and the cheese is melted.

Place a cutlet with sauce on top of the spaghetti squash.

Balsamic Mushrooms and Spinach


2 tablespoons olive oil
2 cloves garlic, chopped
4 ounces fresh mushrooms, sliced
10 ounces clean fresh spinach, roughly chopped or frozen and defrosted
Salt and freshly ground black pepper to taste
1 tablespoon balsamic vinegar


Heat the olive oil in a medium saucepan over medium-high heat. Saute the garlic and mushrooms in the oil, about 3 to 4 minutes.

Add the spinach, and cook, stirring constantly for a few minutes, or until the spinach is wilted.

Season with salt and pepper to taste and stir in the vinegar. Serve hot.

Shrimp Scampi

Be sure to purchase US wild caught shrimp for this dish.

2 servings


1 tablespoon butter
1 tablespoon olive oil
1 garlic clove, minced
1/4 cup dry white wine
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/2 teaspoon red pepper flakes
14 -16 extra-large shrimp, peeled and deveined
1/4 cup fresh parsley, chopped
1 tablespoon fresh lemon juice
1 teaspoon lemon zest


Heat the butter and oil in a saute pan.

Add the garlic and cook for 2 minutes. Add the wine, salt, black pepper, red pepper and cook for 2 minutes.

Add the shrimp and cook 2–3 minutes or until lightly pink. Turn the shrimp over and cook for another minute.

Remove the pan from the heat and stir in the parsley, lemon juice and lemon zest.

Mushroom Risotto

(2 large side-dish portions)


1 cup Arborio rice
2-3 cups chicken stock
1 cup mushrooms, rinsed and chopped
1 small onion, chopped
1 clove garlic, minced
1 cup grated Parmesan cheese
1 tablespoon unsalted butter
1 tablespoon olive oil
Salt and pepper to taste


Heat the chicken stock in a saucepan over medium-low heat, to keep warm.

Drizzle the olive oil over the bottom of a heavy bottomed pot, and place it over medium heat. Add the butter and allow to melt.

Add the garlic, onion and mushrooms and sauté until all are soft.

Add the Arborio rice and mix to coat with oil, allowing to cook for about one minute.

Ladle 1 cup of chicken stock over the rice, stirring until it is absorbed by the rice.

Continue adding chicken stock and stirring until the risotto is creamy and the rice grains are al dente – soft but a bit firm on the inside.

This will take about 15-20 minutes. Before serving, stir in Parmesan cheese and salt and pepper to taste.

Baked Zucchini with Parmesan

2 servings


1 medium zucchini, washed and trimmed
Olive oil
Salt and freshly ground black pepper
2 tablespoons freshly grated Parmesan cheese
1 garlic clove, minced


Preheat the oven to 400 degrees F (200 degrees C).

Cut the zucchini in half lengthwise. Cut each half in half again lengthwise. Then cut each piece in half crosswise for a total of 8 pieces.

Arrange the zucchini in an ovenproof dish large enough to hold them in a single layer. Lightly brush with the olive oil.

Season with the salt and pepper. Mix the Parmesan and garlic together; then sprinkle over the zucchini.

Bake for about 15 minutes, or until the zucchini are tender and the cheese is browned.

I have special menus for the dinners that I like to cook during the holiday season. This post is one of them and in the weeks to come, I will share some of my other holiday menus.

Beef Tenderloin

What size tenderloin should you cook? I always figure a half-pound of boneless meat per person. If any of it is leftover, that is just fine but like a good Italian, we have to make sure we have enough food for everyone. For the recipe below, I used a 3 lb. beef tenderloin. I usually buy them when they are on sale and save them for special occasions. It is my favorite cut of beef. Recently, I bought 2 and cut each in half and froze each half separately. The cooking directions are the same no matter what size tenderloin you cook because the width of the meat determines the cooking time. Since a tenderloin is very lean, it benefits from having a sauce served with it.


6 servings


3 lb beef tenderloin (size will depend on how many people you are serving)
1 tablespoon coarse sea salt
1 tablespoon coarse black pepper
Olive oil

Wine Sauce

6 tablespoons butter
½ cup shallots (3 medium)
1 cup dry red wine
1 cup beef broth

Mushroom Caps


Preheat the oven to 450 degrees F.

Spray a metal roasting pan with olive oil cooking spray.

I use a metal pan for this dish so that it can go on the top of the stove to make a sauce after the beef is finished roasting.

Tie the beef with kitchen string and place the roasting pan.

Coat with olive oil. Sprinkle coarse salt and cracked pepper evenly all over the meat. Add the mushroom caps to the pan.

Roast the beef for 30 minutes for medium-rare (25 minutes for rare and 35 minutes for medium).

Remove the pan from the oven, place the meat and mushrooms on a platter and cover tightly with aluminum foil.

Allow the beef to rest for 10 minutes.

To make the wine sauce:

Place the empty pan on the stove top over low heat.

Melt 2 tablespoons of the butter in the pan and add the shallots; cook about 1 minute, stirring frequently.

Add wine; cook about 4 minutes until reduced slightly. Stir in the  broth. Heat to boiling.

Reduce heat to medium-low; cook about 10 minutes longer, stirring occasionally, until reduced to about 1 cup.

Whisk in remaining 4 tablespoons butter, 1 tablespoon at a time, with wire. Pour into a serving bowl.

Slice the meat and serve with the sauce.

Potato Gnocchi

6 servings


2 medium baking potatoes, cooked and peeled
1 teaspoon salt
1/2 teaspoon black pepper
1 cup whole milk ricotta cheese
1 egg
2 cups 00 (Italian) flour or all-purpose flour

Butter Sage Sauce

3 tablespoons unsalted butter
8 large fresh sage leaves, cut into slivers
1/3 cup freshly grated Parmigiano-Reggiano cheese


Dice the cooked potatoes and place them in an electric mixer bowl. With the paddle attachment mash the potatoes. Add the salt and pepper.

Mix the egg and ricotta together in a small mixing bowl. Add to the potatoes in the mixer along with the flour.

Mix until thoroughly combined and the dough comes together.

Place the dough on a floured board and knead a few minutes until smooth. Divide in half. This recipe usually comes out to weigh about 2 lbs.

Wrap one half in plastic wrap and refrigerate until it is time to cut the gnocchi.

Wrap the other half in plastic and place in a freezer zip-lock bag. Freeze the dough for another time. This dough freezes well.

Defrost overnight in the refrigerator when you want to use it.

To shape the gnocchi:

Divide the dough into golf ball sized pieces, and roll each piece into a log about the thickness of your thumb on a lightly floured surface.

Cut into 1 inch pieces.

Take a fork and place it against one side of each gnocchi to make a fork design on each and continue with the remaining pieces.

Place the prepared gnocchi on a lightly floured baking sheet and keep refrigerated until ready to use.

Place the butter in a large microwave glass mixing bowl and heat in the microwave until melted.

To cook:

Carefully drop the gnocchi into salted boiling water and remove them with a wide spider or a slotted spoon immediately as they float to the surface.

Allow the water to drain back into the pot. Place the gnocchi in the bowl with the melted butter. Sprinkle lightly with salt.

Add the cheese and sage. Mix carefully and serve.

Creamed Spinach

6  servings


2 tablespoons unsalted butter
1/2 a small onion, finely diced
1 large clove garlic, minced
2 (10 oz) packages frozen chopped spinach, thawed and drained
2 ounces (4 tablespoons) cream cheese
1/2 cup heavy cream
1/4 cup grated Parmesan or Romano cheese
Salt and pepper


In a saucepan, melt the butter and saute the garlic and onion for a few minutes, until the onion softens.

Add the cream cheese, heavy cream and Parmesan cheese. Cook over medium heat until the cream cheese is melted.

Whisk until smooth. Add salt and pepper to taste.

Squeeze all the water from the defrosted spinach and add to the cheese sauce.

Simmer on low heat for about 10 minutes, stirring often. Serve immediately.

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