Healthy Arabian Garden Salad

Ingredients 

5 handfuls of of romaine lettuce
4 small cucumbers,seeds removed and sliced
4 small spring onions ,sliced
2 cups cherry tomatoes,sliced in half
1 red pepper chopped
6 raddish ,sliced thinly
1 handful of fresh mint,finally chopped
1 handful of fresh parsley ,stalks removed and chopped
2 garlic cloves,mashed
juice of 2 lemons
1/2 cup extra vergin olive oil
salt and pepper
1 tbs sumac

How To Make

 Cut all the vegetables and place in a large salad bowl.Make the dressing by combine the mashed garlic ,lemon juice and olive oil.Pour the dressing ,sumac,salt and pepper and mix by hand to coat evenly.serve immediately. 

Healthy Chopped Salad

Serves Two

Ingredients

20 gm lettuce chopped
15 gm mixed green salad chopped
40 gm fresh tuna diced
30 gm avocado diced
15 gm nuts crushed
1 tsp mayonnaise
chili pepper or chili paste
1 cup rice vinegar
2 tbs olive oil
1/3 cup soy sauce
1 tbs sugar
50 gm daikon radish
50 gm onion grated

How To Make

• Take a cylinder (3"wide and 5"height )and set it in to the center of the plate.

• First mix the chopped lettuce with mayo and chili pepper or chili paste then set inside of cylinder as first layer.then add the fresh diced tuna as second(spread the tuna evenly)then add the diced avocado as third layer.

• Now add the fresh diced salmon as forth layer,

• For the top layer mixed the chopped mix green salad with olive oil,salt,black pepper,and tobiko.(orange fish caviar or if you have any)

• Slightly push down all the layers to make them tighter.

• Slowly remove the cylinder and your chopped sald will show five layers of  different colors and Ingredients.

For Dressing
Mix the rice vinegar ,soy sauce,sugar ,olive oil,grated onion,grated daikon,and a little bit of black pepper then drizzle over the salad.then garnish with any kind of things what you like . 

FISH AND NUTRITIONAL VALUE

Fish is an important source of nutrition for bone development,for enabling the eyes to see in all kinds of light,and for strengthening the immune system .fish and other sea food heads the list of the man's oldest sources of nutrition.prior the development of agriculture and the domestication of animals,fish and other sea food are known to have been the most easily available ,and therefore the most commonly consumed ,sources of food.

THE NUTRITIONAL VALUE OF FISH AND ITS IMPACT ON HEALTH 

1. Fish is rich in protein.like meat,milk and eggs ,fish is a source of high quality protein ,consisting of some 18-20% protein by content.proteins play a role in the growth of the cells,the smallest units of the human body,in the circulation of the blood,in respiration and digestion and other bodily systems,in the transformation of food in to energy in the cells,in cell renewal and in the body's defense system.the body enjoys enormous benefits from fish proteins,which are easily broken up by the digestive enzymes. 
2. Fish is an excellent source of vitamin A,which plays an important role in bone development,in the ability of the eye to see in all kinds of light,and for strengthening the immune system,and of vitamin D ,which aids in the absorption of calcium in the bones and in bone health and development.fish is also rich in vitamin K and the B  groups of vitamins (B1,B2,B6,B12) which are instrumental in the coagulation of the blood.
3. Fish oil is made up mainly of the polyunsaturated fatty acids,EPA (eicosapentaenoic acid) and DHA (docosehexaenoic acid).fish is the most important source of these acids,which are not produced in the body and therefore have to obtained from food.EPA and DHA play a key role eye health and vision ,and in coagulation of the blood,brain function ,cognitive development and nerve transmission.
4. EPA and DHA offer important health benefits by protecting against heart attacks ,coronary and vascular disease ,hardening of the arteries ,depression ,migraine,rheumatism of the joints,diabetes,high cholesterol and high blood pressure,as well as preventing other diseases including cancer ,furthermore ,because the increase the surface area of the arteries and enable more oxygen to enter the tissues,they are known to be effective in strengthening the body's resistance to asthma ,a disease whose incidence in children has been on the rise in recent years.to enjoy these health benefits ,it is recommended that everyone consume at least 300gm of fish per week.
5. It is also recommended that pregnant women and nursing mothers eat fish three or four times a week both for maternal health and for normal development of the infant.    

 

Salad Platter

serves 4

Ingredients 

3 medium beetroots boiled
400 gm green beans cooked
3 medium carrots
2 slices canned pineapple
1 green bell pepper
1 yellow bell pepper
1 red bell pepper
A few oilves chopped
3 medium onions

Garnish

12 green asparagus cooked
4 hard boiled eggs
4 medium tomatoes cut in to wedges
corn oil
vinegar
sugar
4 medium potatoes boiled
1 gherkin
1/2 an apple peeled and cored
2 tbs mayonnaise
1 little mustard
1/2 bunch fresh chives
salt and pepper
olive oil

How To Make 

This salad is made up five individual salads

1. To prepare potato salad :peel the potato and cut in to cubes of 1 1/2 cm .cut the gherkin and apple in to 1 cm cubes. Make the dressing out of the mayonnaise, mustard, salt, pepper, chopped chives, and a little gherkin juice. Mix with potatoes, apple and gherkin and check the seasoning.
2. To prepare the carrot salad: peel and grate the carrots, cut the pineapple in to small pieces. Mix and marinate with a little pineapple juice from the can, oil and vinegar. Season with a little sugar, salt and pepper.
3. To prepare the beetroot salad: peel the beetroots, cut in four and slice. Marinate with one finally chopped onion, corn oil, vinegar, salt and pepper.
4. To prepare the green bean salad: make sure the beans have been cooked through and put in iced water. Drain and cut in to 3 cm pieces and season with one onion 9cut in to small cubes) corn oil, vinegar, salt and pepper.
5. To prepare the pepper salad: cut the three colored peppers and one onion in to strips. Add the chopped olives and season with olive oil, salt, vinegar and pepper.
6. Serve all 5 salads shown in the picture or what have you decide.

Rice And Lentil Pilaf

Mjadara is the Arabic name for the pilaf.it is a complete meal full of fiber and protein.I love to serve it with a lemony cabbage salad or a simple tomato and onion salad.it is divine for lunch or as one of the choices for a mezze spread.even cold mjadara is equally delicious.take it for your lunch at work instead of a sandwich.

4-6 servings

1 cup puy lentils or brown
4 cups chicken stock
4 tbs olive oil
1 medium onion finally chopped
1 cup basmathi rice ,presoaked and drained 
1 tsp all spice
1 tsp cinnamon
salt and pepper

2 onion slice in thin rounds to garnish
pea nut oil to fry

How To Make 

1. In a medium pot place the lentils and cover  them with the stock.bring to a boil to cook the lentils to Al Dante for 10 minutes.turn off the heat and set a side 
2. In a large skillet heat the olive oil and fry the chopped onion until soft.pour on top of the lentils .add in the drained rice,all spice,cinnamon,salt and pepper.
3. Bring the pot back to the heat and bring everything to a boil.turn down the heat,cover and leave to simmer until all the liquid is absorbed and the rice is fully cooked for about 12 minutes .leave covered until ready to use.
4. Sprinkle about 1/2 tsp of salt on the onion and toss .leave aside for 5 minutes.wash with cold water and drain well.
5. Place the onions in a clean dish towel and dry completely.  fill a deep fry pan with about 5 cm oil and heat.fry the onions until they are crispy and golden.
6. Remove and drain on absorbent paper.serve garnished with the crispy onions rounds.    

Labneh Three Ways(Arabian Style)

labneh starts out as Laban ,which is the Arabic word for yoghurt.it is thick and silly and a perfect dip to add different herbs or vegetables too.the following are three of my favorite combinations.you can find ready made labneh at many middle eastern groceries .some are good but home made is best and so easy to make!just plan to make it two days before serving.

Ingredients

• 1 cup labneh

• 1/2 cup fresh mint chopped

• pinch of sea salt

• 1 cup labneh

• 1/2 cup fresh thyme chopped

• pinch of sea salt

• 2 tbs toasted sesame seeds

• 1 cup labneh

• 10 kalamata olives pitted and chopped

• 10 green olives pitted and chopped

• pinch of sea salt

• extra virgin olive oil

Preparations

Make each version of labneh by combining the ingredients. Taste to add more salt if necessary. Eat with crisp pitta wedges....

Crispy Pitta Wedges 

 

 

preheat oven to 190 c.split small loaves of pitta bread.stack 3 at a time and use a pizza cutter to cut in to triangles.spread out on a shallow baking sheet.brush lightly with olive oil season with sea salt and black pepper.baked until golden brown.store any extra in a seal-able container.

Baba Ghanouj

Salatat al rahab is another name for this famous and nutritious salad.a medley of textures and it has the classic sour and sweet taste that are so characteristic of so many middle eastern dishes.in some countries this is known as baba ghanouj,every time if i have a barbeque i make this salad.it is quite a chameleon ,as it adopts to any grilled meat.its a salad and a dip-all in one .

Preparation time

Cook time: 30 min
prep:time :30 min
ready in :1 hour
Yields: serve 4-6

Ingredients

• 4 medium egg plant
• 4 spring onions thinly slice
• 1 shallot finally chopped
• 3 garlic cloves ,crushed
• juice of 1 lemon or more
• sea salt
• 20 cherry tomatoes sliced in quarters
• 1/4 cup Arabic parsley (flat leaf parsley)chopped
• 1/4 cup mint chopped
• 1/2 cup walnuts toasted and chopped
• handful of pomegranate seeds to garnish
• extra virgin olive oil

Preparation

01. Pierce the egg plant all over with a fork and place them directly on an open flame or in the oven to grill on the heights heat.
02. Keep turning them evenly to char the skin
03. It will blacken and begin to collapse .remove and place on a rack to drain some of the juices . when cool enough, sliced in half length ways.
04. Peel away the charred skin and place in a colander to drain .on a cutting board chop the eggplant into a small chunks and piece in a bowl.
05. Add the onions, shallots, garlic, lemon juice and salt. Lastly add the tomatoes and toss gently
06. Taking care not to mash the eggplant. Sprinkle on the parsley and mint. Spoon into small serving plates .then scatters the walnuts on top and garnish with pomegranate
seeds .
07 Drizzle on little pomegranate syrup and the olive oil and serve immediately.