دستور پخت غذاهای ایرانی به زبان انگليسي

[Diba]

Spicy Baked Eggs
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Ingredients
Corn oil, 2 teaspoons
Tomatoes, 4 medium (blanched, skins peeled and diced)
Onion, 1 small (finely chopped)
Turmeric powder, a pinch
Red chili pepper, 1/4 teaspoon
Eggs, 5
Fresh coriander leaves, 3 tablespoons (chopped, for garnish)
Salted butter for lining the baking dish
Salt, 1/4 teaspoon

Direction
Place an 8-inch frying pan on medium heat. Add 2 tablespoons oil and chopped onions, saute till translucent and slightly golden.
Add chopped tomatoes. Add salt and red chili pepper. Stir for 7-10 minutes over a medium-high heat.
The tomatoes should keep their shape somewhat. Smear butter all over the bottom. Transfer the chopped tomato sauce to the dish.
Gently crack open the eggs one by one on to the tomato base. Place in oven for 15-20 minutes for a soft yolk and 20-25 for a more cooked yolk. Sprinkle with chopped coriander leaves.

Health Benefits of Eggs
Some of the health benefits of an egg are as follows:

a1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneration due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources

a2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs

a3. One egg contains 6 grams of high-quality protein and all nine essential amino acids

a4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke and heart attacks​

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[Diba]

Minced Eggplant
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Ingredients
Eggplants, 2 large
Olive oil, 2-3 teaspoons
Onion, 1 medium (1/2 minced and 1/2 chopped)
Cumin seeds, 1 teaspoon
Green chilies, 2 small (chopped)
Meat, 500 grams (not lean and minced)
Garlic, 1 clove (minced)
Tomato paste, 1 teaspoon
Tomato sauce, 150 grams (stewed)
Chili pepper, a pinch
Turmeric, a pinch
Thick yoghurt
Fresh mint, a handful (chopped)
Salt to taste

Direction
Prepare the Savory Sauce
In a heavy-bottomed pan, add meat, salt, minced garlic, 1/2 minced onion, tomato paste, tomato sauce, a pinch of chili pepper and turmeric, and 1 cup water.
Stir, cover and leave to cook on a low-medium flame for an hour. Stir/check every 20 minutes to ensure the liquid is evaporating and the meat is not sticking to the bottom of the pot.
When the water has evaporated and the sauce has thickened, stir and turn the heat off. Set aside.
Prepare the Eggplants
Turn your oven to 425˚ F. Pierce eggplants with a fork and lay them on a tray lined with aluminum foil in the oven for 1 hour and 20 minutes.
When they are almost ready, they will appear to be wilted and soft. Remove from the oven and allow to cool.
Scoop out the flesh from the eggplants, discarding the skin. Set aside. Add olive oil to a large frying pan and place on medium-high heat.
Add 1/2 medium chopped onion and stir, when the onions start to turn golden, add cumin seeds and saute for one minute till fragrant.
Add eggplants flesh, salt and chilies and turn heat to high. Saute rigorously for 5 minutes, till you see that all the excess liquid has been absorbed. Turn heat off and set aside.

Assemblage
The eggplants and savory sauce should be warmed before serving. Spread a layer of eggplants at the bottom of a large dish.
Slather in the middle with yoghurt, allowing eggplants to peek out from the sides. Arrange savory sauce on top. Garnish with fresh mint.​

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[Diba]

Lentil Soup
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Ingredients
Lentils, 400 grams
Corn oil, 2 teaspoons
Onion, 1/2 small (sliced thinly)
Tomatoes, 3 small (blanched, skins removed and diced)
Tomato paste, 1 teaspoon (optional)
Turmeric powder, 1/4 teaspoon
Red chili pepper, 1/2 teaspoon
Boiling water, 1 1/2 liter (approximately 6 cups)
Ginger, 1 teaspoon
Lemon juice, 2 tablespoons
Fresh cilantro and sumac for garnish
Salt to taste

Direction
Soak the lentils in cold water overnight or for an hour prior to cooking. Coat the bottom of a large pot with oil and place on medium-low heat. Add sliced onions and cook for 30 minutes; checking every 10 minutes. Cook till onions wilt and turn golden.
Add chopped tomatoes, tomato paste, turmeric, salt and chili pepper, and turn flame to medium-high. Saute it for 2-3 minutes.
Add boiling water, lentils and ginger. Reduce heat to low. Stir and cover pot with lid. Simmer until lentils are tender—test a grain between your thumb and forefinger—for about 1 and a 1/2 hour. Remove and discard the ginger. Serve with fresh coriander or your favorite herb, sumac and lemon juice.

Health Benefits of Lentils
Lentils are part of the legume family. A good source of protein, calcium, phosphorus, magnesium, vitamin B and iron, lentils are high in nutritional value and are available throughout the year. They can be purchased fresh, frozen or canned, and are often put in salads and soups.​

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[Diba]

Meat-Vegetable Patties
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Ingredients
Lamb, 500 grams (minced and non-lean)
Onion, 1 medium (chopped)
Fresh coriander, 2 cups (chopped)
Fresh mint leaves, 1 cup (chopped)
Red or green chilies, 1 small
Green onions, 3/4 cup (chopped)
Coriander seeds, 2 teaspoons
Egg, 1
Salt, 2 teaspoons
Corn oil for shallow frying

Direction
Combine lamb, onion, coriander, mint, chilies, green onions, coriander seeds, egg and salt in a food processor and process until well combined.
Form the mixture into two-inch round flat patties, about 1/2-inch thick. At this stage, you have two options: either fry the patties, or if you wish to employ healthy cooking techniques, broil them in the oven.

For Frying
In a pan, warm oil. Working in batches, add patties to oil and fry for 30-40 seconds per side or until golden brown and cooked through, adding more oil as needed (you may need to change the oil as it darkens).

For Broiling
Line a cookie sheet with foil and brush with corn oil. Arrange patties on a cookie sheet and brush each patty with corn oil. Place under a hot grill/broiler 30-40 seconds per side.
Serve with yoghurt-mint chutney and bread.

Health Benefits of Lamb
Lamb is a good source of high quality protein and supplies the body with 60.3 percent of the daily requirement for protein.
The meat is a good source of selenium, a mineral whose deficiency can lead to asthma attacks.​

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[Diba]

Eggplants With Potatoes
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Ingredients
Cumin seeds, 1 teaspoon
Corn oil, 4 tablespoons
Ginger, a pinch
Garlic, 1 clove (grated)
Black mustard seeds, 1 1/2 teaspoon
Potatoes, 500 grams
Eggplants, 500 grams
Cherry tomatoes, 250 grams (halved)
Red pepper powder, a pinch
Turmeric powder, 1/4 teaspoon
Fresh coriander for garnish
Salt to taste

Direction
Place a frying pan on high heat, add cumin seeds, when fragrant (10-20 seconds) take off heat and set aside.
Remove skin from potatoes and dice into 1/4 inch cubes.
Cut off the stem of eggplants and dice into 1/4 inch cubes, with the skin on. Place pan (approximately 10-inch diameter) on medium-high heat and pour in oil.
Add ginger, garlic and mustard seeds till they splutter; have your pan lid handy (or some aluminum foil) to prevent the seeds from falling out. Let it splutter for 30 seconds so the garlic and ginger are browned.
Carefully remove lid (better still, you may take the pot off the burner and let it rest for at least 10 seconds before removing the lid) and add potatoes. Turn the heat to medium. Saute for five minutes and add a tablespoon or more of water to prevent the potatoes from sticking to the bottom of the pot.
Add eggplants and continue to stir. Add red pepper, turmeric and salt to taste. Add a few more tablespoons of water and then add tomatoes.
Turn the heat to low-medium, place lid on top and allow steaming for 15 minutes. Check at the 10-minute mark. When ready, sprinkle with roasted cumin and fresh chopped cilantro. Eat with rice or bread.

Health Benefits of Potatoes
Potato is one of the widely used vegetables worldwide. Readers will be delighted to know that potatoes have more in store for them than just carbohydrates and calories. Let us uncover them.
Weight Gain: Potatoes are mounds of carbohydrates and contain little proteins. This makes it an ideal food for those lean and thins who desperately want to put on weight. Vitamins like C and B-complex also help in the proper absorption of this carbohydrate. That’s why they make an inevitable part of the diet of wrestlers.
Digestion: Since potatoes predominantly contain carbohydrates, they are easy to digest and facilitate digestion. This makes them an ideal food for patients, babies and those who cannot digest hard food but need energy.​

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[Diba]

Cucumber-Walnut Dip
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Ingredients
Full-fat yoghurt, 500 grams
Cucumbers, 2 small (peeled and diced into small pieces)
Walnuts, 50 grams (chopped)
Garlic, 1 clove (minced)
Mint, 1 teaspoon (dried)
Rose petals, 2 tablespoons (dried)
Olive oil
Salt, a pinch

Direction
In a medium bowl, add yoghurt, cucumber, walnuts, garlic, mint and salt. Stir well to combine. Transfer the mixture to a serving dish.
Lightly sprinkle with dried mint and rose petals. Drizzle with your best extra virgin olive oil.
Note: When preparing this recipe in advance, do not add cucumbers to the yoghurt.
Keep the diced cucumber and the yoghurt mixture covered in separate containers in the refrigerator . Drain the cucumbers in a sieve prior to stirring the solids into the yoghurt mixture.

Health Benefits of Cucumber, Walnut
Cucumber belongs to the gourd family, cucurbitaceous, which includes gourds, melons and squashes.
One of the oldest cultivated vegetables, cucumber contains many vitamins and minerals that make them a healthy choice for cooking and snacking.
Cucumber has 96 percent water content that helps keep the body hydrated and regulates body temperature. It also helps in flushing out toxins from the body.
The high water content, vitamins A, B and C and the presence of minerals like magnesium, potassium and silica make cucumbers an essential part of skincare.
Facial masks containing cucumber juice can be used for skin tightening. Ascorbic acid and caffeic acid present in cucumbers can bring down the water retention rate, which diminishes the puffiness and swelling under the eyes.

Walnut
Walnuts are not only delicious, but also pack a nutritional punch. Check out the health benefits of walnuts.
Reduces Breast Cancer Risk
Eating about 2 walnuts a day provides antioxidants and phytosterols that may help reduce the risk of breast cancer, according to a study at the Marshall University School of Medicine in West Virginia.
Mice were fed a daily diet with the human equivalent of 60 grams of walnuts. Compared to mice fed a control diet, the walnut eaters had significantly decreased breast tumor incidence and a slower rate of tumor growth.​

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[Diba]

Saffron Sweet Rice
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Ingredients
Rice, 1 cup
Sugar, 3/4 cup
Saffron, a pinch
Cardamom pods, 2 whole
Garlic, 2 cloves
Milk, 1 cup
Olive oil, 2 1/2 tablespoons (melted)
Almonds, 7-8 (blanched)
Cashewnuts, 7-8
Coconut strips, a handful (thinly sliced)
Mixed dried fruits, 1/8 cup (includes cherries, raisins and black grapes)
Water, 2 cups

Direction
Warm the milk and add the saffron threads. Set aside.
Wash and soak the rice in water for half an hour. Parboil the rice. Drain and keep aside.
In a pan (preferably a flat pan), add 1/2 tablespoon olive oil and lightly roast the nuts. Separately roast the sliced coconut if using. Remove and set aside.
In the same pan, add remaining oil and crack cardamom and cloves in it. Add the milk mixture and sugar, and let it come to a boil.
Lightly add in the cooked rice, nuts, coconut and fruits (retain some for garnish). Cover and cook for another 10 minutes or till the rice is completely cooked.
Garnish with remaining fruits and nuts. Serve at room temperature.

Health Benefits of Rice
Health benefits of rice include providing fast and instant energy, good bowel movement, stabilizing blood sugar levels and providing essential an source of vitamin B1 to human body.
Other benefits include skin care, resistance to high blood pressure, dysentery and heart diseases. Rice is the staple food in most countries and it is an important cereal crop that feeds more than half of the world’s population.
As rice is rich in carbohydrates, it acts as fuel for the body and aids in normal functioning of the brain.
Eating rice is extremely beneficial for health, just for the fact that it does not contain harmful fats, cholesterol or sodium. It forms an integral part of balanced diet.​

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[Diba]

Milk Pudding
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Ingredients
Corn oil, 2 tablespoons
Noodle, 75 grams
Cardamom powder, ½ teaspoon
Full cream milk, 2 liters
Full cream, 1 cup
Sugar, 3/4 cup
Almonds, 200 grams (slivered)
Golden raisins, 50 grams

Direction
Having a large, heavy-bottomed pan is a prerequisite for preparing this pudding, as the sugar and milk burns rather easily in a light-bottomed pan.
Place pan on medium-high heat and add a few tablespoons of oil for shallow frying. Add cardamom and noodles.
Saute for 3-5 minutes, stirring constantly till the cardamom is fragrant and the noodles begin to change color slightly.
Add milk, full cream, sugar, almonds, raisins and stir. Turn heat to low and let it cook, uncovered, for 1 hour.
The pudding will need to be monitored and stirred every 10-15 minutes. Be sure to stir all the way into the bottom of the pan so the base of the pudding does not burn.
When it reaches the desired consistency, turn the heat off, allow to cool at room temperature for half an hour and then refrigerate for 1 hour.
Garnish with slivered almonds and serve.

Health Benefits of Milk
Consumption of milk and dairy products is associated with numerous health benefits.
Bone Health
Milk and dairy products are providers of calcium, phosphorous, magnesium and protein, which are all essential for healthy bone growth and development.
Adequate consumption of milk and dairy from early childhood and throughout life can help make the bones strong and protect them against diseases like osteoporosis (a debilitating, brittle bone disorder) in later life.
Teeth
The amounts of calcium and phosphorous in milk and dairy products are also beneficial for the development and maintenance of healthy teeth.
The most abundant protein in milk is casein and it forms a thin film on the enamel surface, which prevents loss of calcium and phosphate from the enamel when the teeth are exposed to acids in the mouth.
Studies have suggested that milk also reduces the effects of cariogenic foods on teeth.
In fact, dentists recommend that milk is the only safe drink to have between meals (except for water), as it has been shown not to cause tooth decay even in conditions perfect for damaging teeth.​

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[Diba]

Saffron Potato Fritters
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Ingredients
Potatoes, 500 grams
Baking soda, 1 1/2 teaspoons
Baking powder, 2 teaspoons
Black pepper, 1 teaspoon
Turmeric powder, 1/2 teaspoon
Saffron, 1 teaspoon (soaking in the warm water)
Oil for shallow frying
Dill, 5 tablespoons (chopped)
Eggs, 4
Salt, 1 teaspoon

Direction
Wash, scrub and quarter potatoes. Bring a large pot of water to boil. Cook potatoes in pot of boiling salted water for 10 to 15 minutes or until potatoes are tender when pierced with a fork
When the potatoes are fork-tender, drain them and when cool, remove the skin, (which will come off very easily)
Mash potatoes with a masher till you see lumps (the potatoes should not be mashed till smooth). Set aside.
In a separate bowl, add eggs, baking powder, baking soda, salt, pepper, turmeric powder, saffron and dill. Beat to combine.
Add the egg mixture to potatoes and stir gently to combine. The mixture will be thick. Place a large non-stick frying pan on medium high heat and add a few tablespoons of oil for shallow frying.
Drop tablespoons of the mixture into the frying pan. Fry about 30 seconds on each side till golden. Serve hot with thick yoghurt and fresh herbs.

Health Benefits of Potatoes
Potato is one of the widely used vegetables worldwide. This shapeless tuber features in most cuisines.
Patrons will be delighted to know that potatoes have more in store for them than just carbohydrates and calories. Let us uncover them.
Weight Gain: Potatoes are mounds of carbohydrates and contain little proteins. This makes it an ideal food for those who are skinny and desperately want to put on weight. Vitamins like C and B-complex also help absorp this carbohydrate. That’s why they make an inevitable part of the diet of wrestlers.
Digestion: Since potatoes predominantly contain carbohydrates, they are easy to digest and facilitate digestion. This makes them an ideal food for patients, babies and those who cannot digest hard food but need energy.
However, you must remember that eating too much potatoes regularly may cause acidity in the long run. Potatoes also contain a considerable amount of fiber or roughage, more in raw potatoes and cold ones than boiled or hot ones.
Skin Care: Vitamins C and B-complex and minerals like potassium, magnesium, phosphorus and zinc are good for the skin. Apart from that, pulp obtained from crushed raw potatoes, mixed with honey, can serve as excellent skin and face packs. This helps cure pimples and spots on the skin.​

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[Diba]

Pineapple Halwa
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Ingredients
Pineapple, 1-1/2 cup (fresh or canned, grated)
Bread, 2 (slices)
Sugar, 150 grams
Cream, 1/2 cup
Milk, 1 glass
Ground cardamom or saffron, a pinch
Oil, 2 tablespoons
Almonds or pistachio, 1 teaspoon (grated)

Direction
Trim the sides of the bread slices and discard. Cut the bread into small pieces. Heat oil and fry the bread lightly. Remove from heat.
Beat cream slightly and mix it with the fried bread.
In a pan, pour milk and heat on a medium flame. Now add the grated pineapple. When it boils, lower heat and let it simmer till it thickens.
Then add sugar. Stir continuously. Lower heat and add the bread and cream mixture to pineapple.
Mix gently till the halwa thickens.
Mix in powdered cardamom or saffron soaked in 1 tablespoon warm milk. Stir till all the liquid evaporates. (Saffron is preferable because it adds color to the halwa.)
Now remove from the flame and garnish with grated almonds or pistachio. Serve hot.

Health Benefits of Pineapple
Pineapples are some of the most popular tropical fruits in the world. They are sweet, juicy and delicious.
More importantly, they are very healthy and nutritious. It is no wonder many people who want to have a healthy lifestyle include these fruits in their diets. To know more about them, here are some of the many health benefits of eating pineapples.

Packed With Vitamins and Minerals
Pineapples are loaded with vitamins and minerals, including vitamin A, vitamin C, calcium, phosphorus and potassium. It is also rich in fiber and calories. On top of it all, this fruit is low in fat and cholesterol. All the nutrients it contains promote good health.

Prevents Cough and Colds
Since pineapples are rich in vitamin C, it can fight off viruses that cause cough and colds. Even when you are already infected with such ailment, pineapples can help you.
These fruits have bromelain, which is effective in suppressing coughs and loosening mucus. Eating pineapples while taking the right medications prescribed by the doctor for your sickness can help you recover more quickly.​

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