Grilled Rosemary Garlic Lamb Chops

Grilled Lamb Chops with Rosemary and Garlic

Lamb is one our favorite meats, and it features heavily in both Mediterranean and certain Asian cuisines. It’s also less impactful on the environment than beef. When cooked properly, it’s tender, juicy, moist and delicious. However, overcooking it can result in a dry, and almost gamey tasting piece of meat.

This lamb dish is one our go-to dishes every the summer since its an easy and delicious weeknight meal. It has just a handful of simple, fresh ingredients that let the lamb shine. Mashing the garlic into a paste reduces the likelihood of it burning on the grill. Letting the rosemary char directly on the meat gives it an deep smoky and herbal flavor.

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Grilled Halibut in Lemon Garlic Herb Sauce

Grilled fish is one of the great pleasures of having warmer weather. This is a simple and fast dish that is packed full of amazing flavor. The sauce is inspired by a Salmoriglio sauce – which is a tangy, herby, lemony sauce of which there are countless variations. But this variation is incredibly simple, and the marinade doubles as the sauce. You cant get much more simple than this – and the simplicity allows the delicate flavor of the fish to shine.

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Why You Should Make Your Own Yogurt

One of the best habits I have started is eating yogurt on a daily basis. I eat it every morning for breakfast no matter what. The benefits of yogurt are too good to overlook. Yogurt is rich in B vitamins such as vitamin B12 and riboflavin which may help reduce the risk of heart disease. Yogurt is also a great source of calcium which helps maintain strong bones which can lower the risk of osteoporosis in women. Yogurt tends to be high in protein which can help aid in weight control. A study conducted by the Pennington Biomedical Research Center suggests that protein may have a big impact on your body-fat percentage, so it stands to reason that by increasing your muscle mass you can boost your metabolism. Yogurt can also be great for your digestive health as well.

I have gone on a yogurt journey so to speak. I started my journey eating Yoplait but after awhile it was too sugary. I then moved to the greek yogurts such as Oikos and Chobani and again after a time they became too sweet as well. I then moved on to Fage greek yogurt. It took awhile to get use to Fage because it had a tangy and way less sugary taste. I then read about making your own yogurt and I thought wow that would be nice but I am not that kinda gal. Well I was wrong, I am that type of gal and I have not looked back. Last Christmas I asked for a yogurt maker and my mother-in-law ordered one for me on Amazon. Now at first it was hit and miss ( thank goodness my husband doesn’t mind being a taste tester) but I finally came up with a recipe that I love.

The benefits of making your own yogurt is that YOU decide what goes in your yogurt and how much. If you look at just about any store bought yogurt the sugar content can be unbelievable. There are 16 grams of sugar in Dannon Oikos Traditional Greek Yogurt Raspberry which is about 4 teaspoons of sugar. Chobani Raspberry Greek yogurt has 18 grams, Yoplait Peach has 26 grams! My yogurt has 12 grams but it is pure sugar and not sugar additives, and I do have a sweet tooth! I also use whole organic milk and five percent fat content plain Fage yogurt as my starter. I want good quality products in my yogurt, and despite what you may have read the fat from yogurt is considered fat that is good for.

Homemade Yogurt

Another benefit to making your own yogurt is the cost of buying versus the cost of making. My husband and I both eat yogurt for breakfast every day and that really added up. We were spending $21.00 a week on yogurt. Now that I make our yogurt we are spending roughly $6.49, which is a weekly savings of $14.51! With that money saved we buy fresh fruit to top our yogurt and yummy granola.

Making yogurt is not for everyone, but if you give it a try you may just be that kind of person! Also don’t give up because with just about everything else practice makes perfect. It will take several attempts to get your yogurt how you want it so don’t give up!

Homemade Vanilla Organic Whole Milk Yogurt

Equipment needed

  • One yogurt maker (glass jars and lids should be included (Euro Cuisine Brand))
  • One cooking pot
  • Thermometer (Euro Cuisine Brand)
  • Whisk
  • Medium size bowl
  • Four cup measuring cup
  • Cheesecloth
  • One measuring tablespoon
  • One ¼ measuring cup
  • One wire mesh strainer

Ingredients

  • Four cups organic whole milk ( I use Aldi brand and save about $3.00)
  • ½ cup dry milk (Nido brand)
  • Sugar to your taste ( I use six tablespoons but it is now tasting a little too sweet so I am going to take it down to four Tbsp)
  • One package good quality plain greek yogurt ( I use Fage plain 5% fat)
  • One tablespoon vanilla

Directions

  1. Pour 4 cups of milk in to the pot at medium to medium high heat. Set the thermometer in the milk, making sure the thermometer doesn’t touch the bottom of the pot. Bring the milk to 180 degrees F. Remove pot from the heat and remove thermometer.
  2. Whisk in the dry milk a ¼ cup at a time. Next whisk in the sugar a few tablespoons at a time. Make sure dry milk and sugar is dissolved.  If you see little lumps don’t be alarmed, this will be strained off towards the end. Put the thermometer back in the milk mixture, again making sure it does not touch the bottom of the pot. Let the milk cool until it reaches 95 degrees F.
  3. Meanwhile, set out the yogurt maker, glass jars, and lids. Empty yogurt starter into medium bowl. When the milk mixture has cooled to 95 degrees pour a little bit of it in the bowl with the starter to temper. Whisked until combined. Combine the yogurt starter mix in the milk mixture and whisk until smooth. Add 1 tablespoon vanilla and stir lightly.
  4. Get your cleaned 4 cup measure and put the mesh strainer over opening and cover with the cheesecloth. Slowly pour milk mixture through the cheesecloth.  When all of the mixture is strained slowly pour the mixture into the individual glass yogurt jars. Put glass jars in yogurt machine, cover with lid, and turn machine on. Once the maker is on do not move or shake. Leave yogurt in the maker for 12 to 14 hours. When yogurt is finished remove jars and cool slightly. Cap the jars and refrigerate for least 4 hours before eating.

If you decide to start making your own yogurt drop me a message I would love to know how it goes for you.

I recommend topping your yogurt with homemade Meyer lemon curd!

Grilled Vietnamese Pork Chops

Grilled Vietnamese Pork Chops

This is a simple and easy pork chop recipe that delivers a ton of flavor. The fish sauce, brown sugar, and lime juice combination drive home the flavors of southeast Asia and produce an amazing blend of sweet, sour, and umami flavors. The liquid from the shallot tenderizes the meat as well, so don’t over-marinate it!

We typically serve this with grilled sweet potatoes and a light salad with an peanut vinaigrette.

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About My Journey

This section of the website is about tracking my progress.  One thing that’s really important when you are trying to change is to make yourself accountable, and this is my way of doing that.  Once a month I will be posting an update of my progress – both in terms of weight-loss, and in terms of other achievements in my quest for a healthier and happier lifestyle.

The purpose of this journal is not only to share updates and achievements with my readers, but also to hold myself accountable and track my progress on a personal level.  Part of the MedAsian Diet’s philosophy is to do be accountable to yourself by keeping a journal – mine just happens to be public!

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My Fourth Month

Week One (April 1st) I weighed in at 138.4 a total loss of one pound! So glad my scale has no idea what April Fools Day is!! I know it is only a pound but this has really boosted my confidence in this journey. All together I have lost four pounds since December 31st! This week will be a little different for me work wise, because I will be working two extra days of nine hour shifts, so I may only get to walk or yoga each day instead of doing both. Only time will tell. I’m looking forward to see how well I do with a new schedule.

Week Two (April 8th) I weighed 139.0.  A small gain this week but I am not letting it get me down. Life is making adjustments and compensations. My work schedule is getting back to normal and at the end of this week we are going to Charleston for a weekend vacation.

Week Three (April 15th) I weighed in at 140.0. We had a great and relaxing time in Charleston and ate some wonderful food. I wasn’t too worried about about what I ate this weekend, after all I was on vacation!

Week Four (April 22) I weighed in at 140.4. I am upset with myself this month. I have made excuses this and not owned my slips ups. My problem is not what I am eating but how much, and how little I am exercising. This week I am going to concentrate on getting a routine of exercise, a list of sensible snacks, and getting enough sleep every night. I know I can do this, I just need to quit fooling myself and just do it!

Spring Pasta with Herbs and Greek Yogurt

Greek Yogurt Spring Pasta

It doesn’t get much easier than this.  This versatile recipe is as simple as lightly sauteing spring vegetables, and tossing them in cooked pasta with fresh herbs and Greek yogurt.  This can be made any time with whatever vegetables and herbs are currently in season.  We used spring Vidalia onions, asparagus, zucchini, and mushrooms, but any fresh vegetable would work great!  This dish is amazing warm, at room temperature, or cold the next day.

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Pesto Pizza with Tomato and Mozzarella

This is another and easy and delicious weeknight meal!  This can be made faster and more easily by purchasing pizza dough from the grocery store.  I prefer to make my own, but store bought dough is actually pretty good and easy to find.  You can also make your own pesto if you are so inclined – we will add a recipe for that soon.  When buying pesto, make sure to get it from the refrigerated section – the jarred pesto has a bunch of preservatives that affect the flavor.

You will get a better crust if you use a pizza stone, but it’s not necessary if you don’t have one.  If you enjoy making pizzas, a stone is an invaluable tool that will take your pies to the next level.  You can get a reasonably good one fairly cheap, and if you take care of it, it should last a very long time.

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Superfood: Turmeric

Superfood: Turmeric

You probably know turmeric as the main ingredient in curry powder.  It’s the orangey-yellow spice that gives curry powder it’s unique color and flavor.  In addition to being a great culinary ingredient, Turmeric has long been thought to have numerous healthy properties – and science is backing that up!

Countries that consume a lot of turmeric per capita, India for instance, have a low rate of diseases like Alzheimer’s and cancer.  While the benefits of turmeric are still being studied, there is certainly enough evidence of its health benefits that it’s a great idea to incorporate it into your diet.

Anti-inflammatory properties

According to studies published by the National Institute of Health, circumin (a substance common in turmeric) has anti-inflammatory properties.  Inflammation is a leading cause of many ailments, and natural substances with anti-inflammatory properties can do wonders for your health. Anti-inflammatory substances can have a wide range of health benefits.

Arthritis

In this study, it has been shown that the anti-inflammatory properties of circumin are also anti-arthritic. The study took patients who were diagnosed with rheumatoid arthritis and treated some with circumin and others with standard RA treatments and compared the results.  The result was that “the curcumin group showed the highest percentage of improvement.” Not only that, but “curcumin treatment was found to be safe and did not relate with any adverse events.”  Meaning that the study showed no side effects from the treatment. Granted this was a small study, but the results are very promising.

Cancer

The anti-inflammatory effects of circumin may also fight cancer. A study of colon cancer in lab rats has shown that circumin treatments significantly inhibited tumor growth. Of course this doesn’t mean that eating turmeric will cure cancer, but the evidence that it’s been shown to inhibit tumor growth is certainly a good thing.

Cognitive effects

Alzheimer’s Disease

It’s been long-rumored that turmeric helps prevent alzheimer’s.  Countries that consume a great deal of turmeric, like India and Bangladesh, have very low rates of the disease.  Scientific studies are now backing this up, and more and more research is being done on the matter. According to this study, circumin “improves the cognitive functions in patients with AD.”

Depression

According to this study, “Curcumin … has shown potential antidepressant-like activity in animal studies.” The study also “provides first clinical evidence that curcumin may be used as an effective and safe modality for treatment in patients with MDD” (major depressive disorder).  So the idea that turmeric can help with depression and cognitive functioning isn’t just anecdotal – it’s backed up by science. And not only that, unlike a lot of other treatments for depression, turmeric has no known side effects.

So, is turmeric a magic cure-all? Of course not.  And if you suffer from any of the above afflictions, your should follow your doctor’s advice.  But taking supplemental circumin – or better yet, incorporating turmeric into your diet – can potentially have some very positive long-term effects on your health and mental well-being.  Plus, turmeric is delicious and easy to incorporate into your diet!

Here are some amazing dishes featuring turmeric:

Sloppy Jai – Indian Sloppy Joe

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/22407780
http://cancerres.aacrjournals.org/content/59/3/597.short
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781139/
https://www.ncbi.nlm.nih.gov/pubmed/23832433

Image by: Simon A. Eugster, used under the GNU Free Documentation License.

My Third Month

Week One of my my Third month started Sunday March 4th. I weighed in at 139.6.  I had lost 1.6 pounds!I am so happy that I was under 140 pounds and that I did it on my own. This week I started yoga. I found a website that I really like called doyouyoga.com. The site is easy to navigate and offers so much. It offers free programs of exercise and also a membership for more programs for a slight fee.  I am not a fan of exercise but the programs offer 10 minutes a day of yoga and that is great for me. I have been waking up at 7:15 and getting my yoga on! Some days I will do two 10 minute programs in the morning if I am not walking that day. After yoga I will meditate for 5 minutes. I have found that I have so much energy and that I am much more motivated to get things done. That is also a goal for me, to be motivated and get moving and to stop being lazy.

Week Two  (March 11th) I weighed in at 139.8, no weight loss BUT no weight gain either. To me that means I am learning how to maintain my weight. I am disappointed in myself this week for a totally different reason. It was my time of the month and I let it stop me from exercising. I did not let myself feel guilty. I will no longer feel guilty about my decisions concerning eating or exercising. This week did have one positive about it. I have decided that I will control myself during my period and not let my period control me. Looking forward to next week and getting back on track!

Week Three (March 18th) I weighed in at 140.2. Technically I didn’t gain a pound, but I am back in the 140’s. I haven’t changed my routine, still doing yoga and walking. I’m keeping my portions small and no second helpings.  I am planning healthy snacks for work so I don’t snack on candy bars.

Week Four ( March 25th) I weighed in at 139.4. Again out of the 140 range. Hopefully this time I can keep it there! Again no changes from routine. Still doing yoga and walking, and keeping portions small, and planning snacks.

So far this month has been pretty boring I bet you are thinking. I have learned that I can eat smaller portions, I don’t need something sweet and covered in chocolate for snacks, and that I can do some form of exercising everyday.

Five Ingredient Grilled Souvlaki

5 Ingredient Greek Souvlaki

I’m always so excited for grilling season to start because it really opens up our repertoire of recipes.  So many great Mediterranean and Asian recipes are perfect for grilling. One prime example is Souvlaki – a delicious Greek grilled chicken dish.  This version is very simple – only 5 ingredients: chicken, garlic, oregano, olive oil, and lemon. Like most of our recipes, it’s fast, easy, and healthy!

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Buckwheat Galettes

Buckwheat Galette

While my husband and I visited France last fall, and we stayed in a beautiful little port town on the Mediterranean called Port Vendre.  It was walking distance to the more touristy town of Collioure. Port Vendre was wonderful and quiet, but Collioure, despite being a bit more crowded and busy, had a number of sites that we wanted to see so we planned a day around going there.  But the weather was not very agreeable – it rained the whole day. However, we didn’t let that stop us. We walked around the beautiful old town, past the Château Royal de Collioure, and down the beach. In the middle of a downpour, we stopped at a small Creperie.  The only available seating was outdoors, but the tables were covered and dry. We were cold, wet, and starving, and my husband really wanted a drink.

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Sauteed Cod with Caper Butter and Lemon

Sauteed Cod with Caper Butter and Lemon

Incorporating fish into our diet has been a bit tough, especially since we live in a part of the country that’s nowhere near the ocean, and fresh fish is a bit tougher to come by.  However, one of the fish that is always readily available is cod. It also happens to be one of my favorites! It’s flaky, but meaty. The taste isn’t fishy or strong, and it takes on the flavor of whatever you season it with.  This Mediterranean style fish dish is very simple to make, and absolutely delicious!

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Sloppy Jai (Indian Sloppy Joe)

The amazing restaurant Chai Pani in Asheville, NC serves Indian street food.  One of my favorite things to get is their Sloppy Jai. This is an Indian version of a sloppy Joe – made with ground lamb and Indian spices.

I tried to recreate this recipe at home!  It’s not exactly the same, but we feel it is a pretty good rendition.  I added pickled red onion to add a bit of tang and cut through the richness of the lamb.  Adding a little cayenne pepper or replacing the curry powder with Madras curry powder will add a little heat.  I serve these on brioche buns, but any buns will be fine.  This recipe is also super quick – it can be made in under 30 minutes for a great weeknight meal.

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