Tuesday, April 12, 2016

Rainbow Milo Balls

rainbow sprinkles



1 can condensed milk
3 tablespoons milo
1 pkt arrowroot biscuits
1. Crush biscuits add milo & mix
2. Add condensed milk
3. Roll mixture into balls
4. Roll into hundreds & thousands.
5. Put in fridge for an hour.

Sunday, March 6, 2016

Making Yoghurt - Easy!

homemade yoghurt!

Fresh Homemade Yoghurt is easy to make these days.  I came across a facebook post that showed this so I decided to blog it here at Mary's Recipe Book.

Happy Yoghurt Making....

Link to SIMPLE SAVERS POST 

Someone posted about runny skim yoghurt a few days ago, so I thought I'd show how I make thick nonfat, skim and full cream yoghurt from scratch for about $1.30/kg.

Use skim or full fat if you prefer. I've made 100's of kilos over the years. -
1 L of UHT milk (why? Fresh milk needs heating and cooling to activate proteins for yoghurt making. UHT is already heat treated and cheap) -
25g milk powder (equivalent to make 1 cup of milk) -
A few grains of frozen live culture (that's what's on the knife, other pix show packet)
Quick mix while cold and put in electric yoghurt maker for 12 - 24 hours.

This makes Greek Yoghurt - You can sweeten it, add flavours, but fruit is best added after brewing.  I make 3/4 of this recipe in a 200g Moconna jar.

I prefer to use glass as its non porous, easy to clean and conducts heat better than plastic.

Mild Yoghurt Culture - 100 litres

 $16.95 plus post from the following website. Lasts a very long time (100 batches). Check their recipes too.

http://greenlivingaustralia.com.au/yoghurt-kefir
Images from Flickr 


Wednesday, January 6, 2016

Sweet Potato, Zucchini & Feta Savory Muffins

savory basil, chickpea & sweet potato muffins

Makes about 30 depending on the size of your muffin

INGREDIENTS

1 medium sweet potato, grated
1 medium zucchini, grated
1 medium red onion, grated
1/2 cup cheese, grated
100g feta, crumbled
1/3 cup spelt or wholemeal flour
4 eggs
Salt and Pepper to taste.


METHOD

Combine all ingredients and spoon into  muffin trays (use silicon trays to avert sticking).
Bake at 180°C for 15 minutes and turn out to cool.

Tuesday, September 22, 2015

Zucchini and Bacon Slice


quiche!

Ingredients

6 eggs
1 large zucchini grated
1 carrot grated
1/2 onion finely diced
1/2 cup grated cheese
300g thinly sliced bacon
Pinch of baking powder
Salt and pepper to taste

Method

Beat the eggs in a large bowl then add salt, pepper and baking powder. Gently stir these ingredients together. Pour into a baking dish lined with baking paper for 25mins at 180 degrees.

This slice is great in lunch boxes. It holds its shape and holds stacks of nutrition as well.  This is one of my favorites.  I have lost count how much zucchini slice we ate while protesting in the freezing cold out side the gates of AGL's Frack farm at Gloucester NSW.   It kept us fed and happy.

Tuesday, June 2, 2015

Homemade Icecream

This is the only ice cream I had as a child... it is yummy as.


Ingredients

  • 2 cans Carnation (evaporated) milk
  • 1 cup sugar
  • 2 teaspoons vanilla
  • 1 pinch salt
  • 2 teaspoons gelatin*
(*dissolved in 1/4 cup of very warm water and allow this to stand until the mixture becomes clear)

Directions

  1. Beat salt, vanilla and milk at medium to fast speed until ingredients triple in amount.
  2. Gradually, while still beating the  mixture add the sugar followed by the gelatine.
  3. Place ice-cream mixture in a container and freeze this for several hours - remembering to stir the mixture occasionally during the freezing process.
NB. If you look around second hand shops and or garage sales you will find metal trays which in the days when fridges first happened these doubled as ice trays and ice cream trays by lifting out the metal insert.  These usually came with the refrigerator.

Very collectable if you come across these.  Any freezer proof container will do the job.  In my day we did not have plastic so it was metal or nothing.

Saturday, April 18, 2015

Oven Baked Thai Chicken Balls

Deep Fried Sesame Chicken Balls (酥炸芝麻雞球)
Image Source: Lowell Ling
Preheat oven 180C or 360F. 

Ingredients
500g  chicken mince
¼ cup sweet chilli sauce, plus extra for dipping
3 spring onions or red onion finely chopped
Coriander or Parsley chopped.
Method
Mix all the ingredients in one bowl.  If you wet your hands first this makes it easier to shape the mix into balls.

Put the  balls onto baking paper on a tray and give a quick spray with oil and then bake for at least 30 minutes till golden and cooked through.
For another recipe click on the photograph to go to Lowells flickr page for stacks of yumminess.

IMG 9928.2

Wednesday, April 15, 2015

CHECK THIS FOR A DIPPING SAUCE!


COMEBACK SAUCE 
Try Comeback Sauce with: Onion Rings, Fries,  Sweet Potato Fries, Hamburgers, Veggies
Ingredients:
1 Cup Mayonnaise
1/4 Cup Heinz ketchup
1/4 Cup Heinz Chili Sauce (not thai chili sauce)
1 Tsp Dijon Mustard
1 Tsp Onion Powder
1/2 Tsp Garlic Powder
2 Tsp Worcestershire Sauce
1 Tsp Ground Black Pepper
1/4 Tsp Tabasco Sauce
1 Tbsp Lemon Juice
 
Directions:
Mix all ingredients together and chill for a couple of hours before serving. Store covered in fridge! YOU WILL ALWAYS WANT TO HAVE THIS SAUCE IN YOUR FRIDGE - IT'S AMAZING!

Tuesday, February 17, 2015

25 CHINESE SLOW COOKER RECIPES!

http://www.currys.co.uk/…/crock-pot-scv400rd-slow-cooker-re…
Cooking for MENTAL WORK and CREATIVE ABILITY ... I love my slow cooker, these are the type of  recipes I haven't come across before the the Slow Cooker... Bonn Aperitif ..    Click through to the link.

http://totallythebomb.com/25-chinese-slow-cooker-recipes

Montana, sorry there is no chow mein but there are plenty of others and this one looks awesome..  Chicken Lo Mein

Here is the ingredients to wet your appetite .. click through HERE for heaps of slow cooker recipes.
 

  •  2 pieces of uncooked chicken breast (1 lb) (you can choose to leave them whole or cube them  and brown in a pan first)
  •  1 400 gram package of fresh Lo Mein noodles **
  • 2 cups  of baby bok choy, washed and sliced
  • 1  carrot, peeled and chopped or shredded into matchsticks
  •  2 cloves garlic, minced
  •  1 teaspoon fresh ginger, minced
  •  salt and pepper to taste
 ** [or cook 4 ounces of dry egg or pasta noodles of your choice, lo mein, chow mein, spaghetti, vermicelli]
There are various sauces and a marinade to add to this but simple things like soy sauce etc which everyone has.

Sunday, November 23, 2014

POTATO GEMS

It's Mashed Potato Time
It's Mashed Potato Time (Photo credit: Wikipedia)


 

Ingredients

3 cups of mashed potatoes
2 eggs
1/3 cup Sour Cream
1  cup grated Cheese
2 tablespoons grated Parmesan Cheese
2 tablespoons chopped Chives or Parsley
Salt and black Pepper


 

 

Directions

1. Preheat oven to 200 degrees Celsius
2. Grease non stick muffin pan with butter or oil
3. In a  mixing bowl whisk the eggs.
4. Mix in sour cream.
5. Stir in both cheeses and the chives.
6. Add mashed potato and mix through well.
7. Spoon into pan  slightly below the tops.
8. Bake 25- 35 minutes until they pull away from the side of the pan and golden in colour
9. Remove from oven leaving in the pan to cool for approx five minutes.

Saturday, September 6, 2014

COB LOAF DIP

Parmesan
Parmesan (Photo credit: Wikipedia)
This is always a hit... I have never seen one last long anywhere.

Ingredients:

1 Cob bread loaf
500 g packet cream cheese
300 ml light cream
3 rashers bacon, cooked & chopped
chopped spring onions, to taste
2 cups grated cheese
Cut the top of the loaf  off neatly (keeping this).
Pull out the bread inside the loaf, breaking into pieces (keeping this).
Bake these in the oven until they are golden brown.

Method:

Preheat the oven to 180 degrees 
Mix the cream cheese with the light cream until smooth.
Mix in bacon, spring onions & grated cheese.
Spoon mixture into the hollowed cob loaf and place the top back on top.
Wrap the loaf in aluminum foil

Bake for one to one and half hours.
Serve this on a nice tray adding the pieces of bread to the side for dipping in.

Saturday, August 30, 2014

PEANUT CHICKEN CURRY

I love Chicken Curry and this is one made from scratch and so yummy ... most of the ingredients are probably already in your cupboard.

English: Chicken Curry
English: Chicken Curry (Photo credit: Wikipedia)
PEANUT CHICKEN CURRY

Ingredients:

2 Tablespoons vegetable oil
4 skinless, boneless chicken breast halves, cut into chunks
1/2 Cup Cornflour
3 Cloves garlic, finely chopped
1 large Onion, cut into chunks
salt and pepper to taste
1/2 cup cooking sherry
2 cubes beef stock
1/2 cup smooth peanut butter
3 Tablespoons Curry Powder
1/2 teaspoon ground ginger
water to cover
1 cup of coconut milk

Method:

1.  Heat oil in a large, deep frying pan over medium high heat. 
2.  Toss chicken in cornflour and place in frying pan with garlic, onion, salt and pepper. 
3.  Stir, lightly brown chicken all over and softening up the onions. 
4.  Add the Sherry, beef stock and let this liquid reduce a little.
5.  Stir in peanut butter, curry powder and ginger and enough water to cover. 
6.  Reduce heat to low and simmer for approximately 30 minutes. 
7.  Stir in Coconut Milk and cook for a further 5 minutes
Serve with Rice or Vegetables
I add vegetables to this curry as well.  I fry up sweet potato to add to this and beans because I usually have plenty, just a tiny bit more liquid to the whole recipe if you add too many other things.
  Don't over use the cornflour or it thickens too much.

Sunday, August 24, 2014

MAKING MARSHMALLOW

coconut marshmallow.
coconut marshmallow. (Photo credit: Wikipedia)

Ingredients

    1 1/2 cups caster sugar
    2 tablespoons gelatine
    1 teaspoon vanilla extract
    2 cups desiccated coconut
    Food colouring or toasted coconut
    Dishes for coconut coating

    Method

    1. Grease a 3cm-deep, 16.5cm x 26cm (base) slab pan. Line base and sides with baking paper, allowing a 2cm overhang at both long ends. Combine sugar and 2/3 cup hot water in a saucepan over medium heat. Cook, stirring, for 3 minutes or until sugar dissolves and syrup is clear.
    2. Using a fork, combine gelatine and 2/3 cup cold water in a jug. Pour into hot syrup. Cook, stirring, for 2 to 3 minutes or until gelatine has dissolved and mixture is clear. Pour into bowl of an electric mixer. Set aside to cool to room temperature (about 30 minutes)
    3.  Using an electric mixer, beat sugar and gelatine mixture on high for 6 to 10 minutes or until very thick. Add vanilla and beat for 1 minute. Spread into prepared pan. Smooth top. Set aside, at room temperature, for 1 hour or until set. Lift onto a board. Using a wet knife, cut marshmallow into 24 squares.
    4. Place 1/2 cup coconut in each snap-lock bag. Add 8 to 10 drops food colouring. Seal and rub colour into coconut. Place 1 marshmallow at a time in each bag and gently toss in coconut to coat. Remove to a wire rack. Set marshmallows aside until surfaces feel dry (about 1 hour). Serve.
    TOASTING COCONUT is easy - take a heavy frying pan and place coconut on dry pan and toss as it heats up and starts to colour.  Turn out of hot pan because the heat will continue to toast coconut.

    Sunday, August 17, 2014

    HOMEMADE DISHWASHER TABLETS

    These are easy to make because Kathy and I made these.

    Homemade Dishwasher Tablets

    Ingredients:

    1 Cup Borax
    1 Cup Washing Soda
    1/4 Cup Epsom Salt
    Lemon Juice

    Method:

    1.  First mix all the powders together making sure to mix up well.
    2.  Put 1 cup of the powder into a separate bowl and  pour in a little lemon juice.
    For one cup of powder use approx 4 tablespoons of lemon juice.
    You don't want the mixture to be dry but neither do you the mixture soaking wet. Approximately 4 tablespoons made mixture wet and sticky and workable.The lemon juice foams on contact with the powders.
    3.  Mix all well. Using gloves on place hand fulls on ice cube trays
    4.  Pack down nicely [It is handy to have a supply of ice cube trays on hand]
    5.  Repeat process several times to use all of the mixture.
    6.  Set trays in a warm dry place overnight to set and turn out and bag.
    I have never had a dishwasher but if I did I would definitely do this because.   I helped my friend Kathy make these and it is her recipe.  I loved adding this quirky recipe to the Family Recipe Book.

    Thursday, July 10, 2014

    BROWNIES with YUMMY ICING ON TOP

    Brownies with chocolate chunks.
    Brownies with chocolate chunks. (Photo credit: Wikipedia)

    BROWNIES INGREDIENTS:

    1 cup butter, cubed
    3/4 cup baking cocoa
    4 eggs
    2 cups sugar
    1 teaspoon vanilla extract
    1 cup all-purpose flour
    1/2 teaspoon salt
    2 cups (12 ounces) semisweet chocolate chips
    1 cup chopped nuts, optional

    FROSTING INGREDIENTS:

     4 ounces cream cheese, softened
    1-1/2 cups cold 2% milk, divided
    1 package (3.4 ounces) instant vanilla pudding mix
    1/8 teaspoon almond extract
    1-1/2 cups whipped topping
     Chocolate curls optional decorations

    METHOD:

    1. In a small saucepan, melt butter; stir in cocoa until smooth. Remove from the heat. In a large bowl, beat the eggs, sugar and vanilla for 1 minute. Gradually add flour and salt. Stir in cocoa mixture. Fold in chocolate chips and, if desired, nuts.
    2. Pour into a greased 13-in. x 9-in. baking dish. Bake at 350° for 30-35 minutes or until a toothpick inserted near the center comes out with moist crumbs (do not overbake). Cool on a wire rack.
    3. In a large bowl, beat cream cheese and 1/2 cup milk until smooth. Add pudding mix and remaining milk; beat for 2 minutes or until thickened. Stir in extract; fold in whipped topping. Spread over cooled brownies. Refrigerate until set.
    4. Makes approximately 30 Brownies.

      Recipe originally published as "Snowcapped Brownies" in 'Country Woman's Association' Christmas Annual 2009, p57

    Thursday, June 5, 2014

    CREPES

    A sweet crêpe served with strawberries and whi...
    A sweet crêpe served with strawberries and whipped cream (Photo credit: Wikipedia)

     Ingredients:

    • 30 grams butter melted 
    • 150 grams plain flour
    • 325 ml milk
    • 1 large egg 

     Method:

    1. Melt the butter and let cool a little.
    2. Pour the flour into a bowl, whisk in the egg and milk and finally, just
      before making the crêpes, the melted butter.
    3. Heat a crêpe pan or the nearest equivalent 
    4. Spoon 2–3 tablespoons of batter into the pan then quickly lift it up and
      the batter forms a quick, thin pancake on the base of the pan. 
    5. This will cook in a quickly so flip it and cook for 30 seconds to a minute on the other side, then remove the pale crêpe to a layer of baking paper.
    6. Continue and make as many as required.
    7. Leftover batter stores well in fridge for 36hours

    Thursday, January 16, 2014

    EASY TUNA PASTA


    IMG In the Window #1
    Looking through the windows in Urunga

    This RECIPE is from an old friend Graeme Anderson .. 

    Ingredients:

    I can Chicken Soup
    2 Onions chopped and cooked
    Half a bag of pasta spirals cooked
    I Can of Tuna drained
    Chopped Parsley n Chives
    Teaspoon of cracked black pepper
    2 cups grated Cheese
    4 boiled eggs peeled and chopped

    Method:

    Combine all ingredients accept grated cheese in a large bowl and mix in well
    Place into a greased large baking dish and cover with cheese and a little parsley and Paprika and bake in a moderate oven until the top is cooked and looks nice.

    This is a cheap meal that will feel a lot of people at reasonably short notice as it is normal to have:
    Eggs
    Pasta
    Onions
    Can of soup for emergencies
    Cheese
    Tuna is always a good standby for recipes like these! 
    In water or brine as I have used both and both are just as fine for this simple recipe.

    Images @ Melopopzdropz Flickr
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    Saturday, December 7, 2013

    ZUCCHINI SLICE

    English: Ad for Henry Jones Self-Raising Flour...
    English: Ad for Henry Jones Self-Raising Flour, Bristol, UK (Photo credit: Wikipedia)

    Ingredients

    2 zucchini, grated
    1 large onion finely chopped
    3 rashers bacon finely chopped
    1 cup tasty cheese grated
    1 cup self-raising flour
    ½ cup of oil
    5 eggs
    Salt an Pepper

    Method

    Preheat oven to 170°C. 

    Grease and line a non-stick Lamington tin.
    Combine zucchini, onion, bacon, flour and cheese in a large bowl.  Add oil and lightly beaten eggs, and mix.  Season with a little salt and pepper. 
    Pour into lamington tin.
    Bake for 35-40 mins until golden and set. 
    Allow to cool slightly before cutting.
    Note: Use what vegetables you have on hand and add or substitute  – try corn kernels, grated carrot, shallots, shredded beans, and leave out the bacon for a vegetarian version.

    Friday, August 23, 2013

    SECRET CHICKEN RECIPE 12 Herbs and spices.


    English: Mortar and pestle 中文: 研缽語研杵。
    English: Mortar and pestle 中文: 研缽語研杵。 (Photo credit: Wikipedia)


    KFC ORIGINAL SECRET CHICKEN RECIPE
    12 Herbs and spices.
    From Facebook Site: Becky Boo


    Ingredients
    1 whole chicken, cut into pieces
    3 beaten eggs
    4 tablespoons oil

    For the coating

    2 cups flour
    4 teaspoons paprika
    1 teaspoons salt
    1 teaspoon pepper
    1 teaspoon poultry seasoning (or chicken stock powder)
    1 teaspoon oregano
    1 teaspoon tarragon
    1 teaspoon parsley
    1/2 teaspoon thyme
    1 teaspoon chives
    1/2 teaspoon garlic powder
    1/2 teaspoon onion powder
    1/2 teaspoon celery salt

    Directions:

    Sift flour and add together all the coating ingredients and grind finely with a mortar and pestle and place in a clean plastic bag. Coat each chicken piece first with the beaten egg, then with the flour mixture in the bag. Make sure you coat each piece completely with the flour.

    Heat the oil in a skillet. Brown the chicken in oil slowly, uncovered. Once browned, cover the skillet and keeping frying on a very gentle heat until the chicken is fully cooked. Place on paper towels to drain out the excess oil.

    Sanders remains the official face of Kentucky ...
    Sanders remains the official face of Kentucky Fried Chicken, and appears on its logo (Photo credit: Wikipedia)

    This isn't a recipe I have tried yet myself but I can see from the herbs used here that it would be very tasty indeed and would be similar to the Kentucky Fried taste.


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    Wednesday, July 17, 2013

    DATE LOAF

    Stone Loaf Pan
    Stone Loaf Pan (Photo credits: West Elm)



















    This is the type of loaf pan I use and I line it with baking paper so I can just lift out the finished product.

    Pre Heat Oven 190 degrees

    Ingredients

    1 Cup chopped Dates
    1 Cup Brown Sugar
    60grms Butter
    1 Cup Boiling Water
    Dash Vanilla Essence
    1 3/4 Cups Self Raising Flour
    1 Teaspoon Bi-Carbonate Soda

    Method

    In a bowl add Dates, Butter, Brown Sugar,
    Pour over boiling water and stir until butter melts
    Add Sifted flour and Bi-Carbonate Soda
    and Vanilla and mix well.
    Pour into Greased loaf pan and bake for 50 to 55 minutes in a moderate oven
    Turn out to cool.

    Spread with butter and serve for afternoon tea..  or midnight snacks.

    Saturday, July 6, 2013

    APPLE CRUMBLE

    Making Apple Crumble can be adapted to any fruit  you have on hand but we will call it Apple Crumble.

    IMG 0895 Organised Organics

    Fruit
    Ingredients:

    8 Granny Smith Apples (green)
    Little bit of water
    2 Tablespoons of Sugar

    METHOD:

    Peel and core apples
    In a saucepan
    Add Slice apple and a little water
    Sprinkle sugar over and stew
    Set Aside to cool

    CRUMBLE MIX

    Ingredients

    1 Cup Plain Flour
    60 gms Sugar
    60 grms Coconut
    60 grms Butter
    20 grms Oats  (Optional)
    20 grms Brown Sugar (Optional)

    METHOD:

    Rub Flour and butter together in a bowl
    Add Sugar's, Coconut, Oats etc
    Mix well
    Sprinkle over the top of Fruit
    Bake in a Moderately Hot over until nicely brown.
    Serve warm with Hot homemade Custard  or
    Cold with Ice-cream.

    Sunday, June 23, 2013

    CHOCOLATE CHEESECAKE BROWNIE SLICE

    This is a rich and luxurious slice that will simply melt in your mouth and is relatively easy to make, it just takes a little organization ahead of time to get the cream cheese soft to start.

    chocolate brownies
    chocolate brownies (Photo credit: YayAdrian)
    INGREDIENTS:

    BROWNIE
    1 Cup Plain Flour
    1 Cup Castor Sugar
    1/4 Cup Cocoa
    2 Eggs
    170 g Butter
    100 g Dark Chocolate

    CHEESECAKE

    285g Cream Cheese Softened
    5 Tablespoons Castor Sugar
    2 Eggs
    1 Teaspoon Vanilla
    100g white chocolate chips optional

    METHOD

    Preheat oven to 160 degrees Centigrade
    BROWNIE : Melt  butter and chocolate together
    Combine flour, sugar and cocoa add eggs and melted butter and mix together.
    CHEESECAKE: Process Cream Cheese, sugar eggs and vanilla until smooth. Add chocolate chips if using these.
    In a lined slice tin, dollop brownie mixture and cheesecake mixture alternatively.
    Using a knife drag through mixture to create a marbled effect
    Bake at 160 degrees Centigrade for 45 to 50 minutes or until set.  Best served chilled to achieve the best effect for your benefit as far as taste goes.

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    SHEPHERDS PIE

    English: Vegetarian and meat Shepherd's pie fo...
    Shepherds Pie is yummy on winters nights and some of it can be made ahead of time if you are cooking potatoes the night before then put on extra other wise just follow the directions
    INGREDIENTS:

    Oil
    3 Large Potatoes
    500gms Mince
    1 onion, 1 Carrot, Half Capsicum
    Garlic and Chilli
    Parsley and Chives
    Salt and Pepper
    Cheese (grated)
    Gravox

    METHOD:

    1. Cook Potato and mash and set aside
    2. Oil in pan and add onion, capsicum and carrot, garlic and chilli
    3. cook quickly
    4. push to the side of the pan
    5. add mince and brown
    6. sprinkle some gravox on one side
    7. when cooked through nicely
    8. move around and turn and sprinkle more gravox
    9. cook a little longer
    10.then add a tiny bit of water
    11.and start to mix it all together nicely
    12.cook for a few minutes till everything is mixed
    13Pour into a baking dish
    14.cover with mashed potatoe
    15.sprinkle with cheese
    16.Sprinkle with a little pakrika
    Place in a hot oven around 200 degrees
    Cook until nicely browned on the top

    Friday, June 14, 2013

    MARINATED FISH

    pan fried whiting

    INGREDIENTS:

    Fish Fillets

    Lemons
    Garlic
    Oil
    Sea salt
    30mls water
    Black Pepper
    Plain Flour for dusting fish
    Plate for flour
    Frying pan
    A smile.


    METHOD:

    1. Cut the fish fillets into cubes / I prefer Whiting Fillets as no cutting is required usually
    2. In a separate bowl squeeze lemon to get at least 20 mls
    3. Blend the garlic and add in the bowl
    4. Add two tablespoons of oil,  salt, water, black pepper
    5. Soak the fillets in this mixture

    Allow it to soak for 15 minutes.

    1. Place a frying pan on the heat moderately hot
    2. Pour some oil in to it
    3. Allow this to heat up
    4. Dust the fillets with the flour.
    5. Place these in the frying fan carefully so as  not to splash the oil
    6. Cook until golden brown


    Into the frying pan, a scene in a Mharashtrian...
    Into the frying pan, a scene in a Mharashtrian Kirchen (Photo credit: Wikipedia)

    Bon Appétit

    A small story about Fish.
    When I was pregnant with all three of my children I craved fish desperately.  I craved Whiting to be precise.   I wanted this fish for breakfast, lunch and dinner.  All other food and the thought of eating it made me feel ill.  Whiting cooked to the above method and a squeeze of fragrant lemon juice over these won my heart and my tummy.   This allowed me to eat and not be ill.
    Fish is such a cool food too.  It is 87% Protein. This food is low in Saturated Fat. It is also a very good source of Protein, Vitamin B12, Phosphorus and Selenium.
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