دستور پخت غذاهای ایرانی به زبان انگليسي

[Diba]

Chia Drink
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Ingredients
Chia seeds (Tokhm-e Sharbati), 3 teaspoons
Cold water, 2 cups
Sugar, 2 tablespoons
Rosewater, 1 tablespoon
Lemon juice, 1 teaspoon
Warm water, 1/2 cup

Direction
Stir the sugar in 1/2 cup of warm water until fully dissolved or use a couple of tablespoons of the sugar syrup.
Combine the seeds, water and the dissolved sugar, refrigerate for at least two hours for the seeds to plump up.
Add the rosewater and a few drops of lime juice to taste. The drink is best served cold.

Health Benefits of Chia Seeds
Chia is a flowering plant that belongs to the mint family, but without any minty taste. In fact, they are actually rather tasteless making them ideal to add to a variety of different foods without altering the taste.
Many people used chia seeds for health benefits such as pain in the joints, skin conditions, strength and endurance.
Some health benefits of chia seeds are as follows:

Stabilizes Blood Sugar
Chia seeds slow down the rate at which complex carbohydrates are digested and assimilated into the body.
The soluble fiber helps stabilize blood glucose levels resulting in steady, sustained energy. In one study on diabetic patients, Dr. Vladamir Vuksan of St. Michael’s Hospital in Toronto, found that blood was thinner and less prone to clotting and blood pressure of participants dropped significantly, after three months of taking Chia seeds daily.

Energizing
The word ‘chia’ comes from the Mayan language and means strength. Chia seeds are a balanced blend of protein, carbohydrates and fiber. One tablespoon of chia can sustain a person for 24 hours. Athletes have reported that chia seeds help them perform at optimal levels for longer periods of time.

Anti-Inflammatory Properties
A number of arthritis sufferers have reported reduced pain and inflammation after a few weeks of taking chia seeds. The high concentration of omega-3 helps lubricate joints and keep them supple. Additionally, Omega-3s are converted into prostaglandins which are known to have both pain relieving and anti-inflammatory effects.

Weight Loss
The essential fatty acids contained in chia seeds helps to boost metabolism and promote lean muscle mass. The seeds are sometimes added to food to provide bulk and nutrients while adding very few calories.
For these reasons, many people have found chia useful in weight loss and weight maintenance.​

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[Diba]

Persian Lentil Soup
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Ingredients
Lentils, 2 cups (picked over and rinsed)
Carrot, 1 large (peeled and diced)
Celery, 2 large stalks (diced)
Onion, 1 large (finely chopped)
Garlic, 3 cloves (minced)
Turmeric, 1/2 teaspoon
Oregano, 1/2 teaspoon (optional)
Olive oil, 3 tablespoons
Lemon juice, 1 tablespoon
Salt and pepper to taste

Direction
In a pan, saute chopped onions on medium heat until light golden brown, add garlic and saute lightly for another five minutes. Add turmeric powder and stir well.
Add lentils, celery, carrots, six cups of water, oregano and mix thoroughly.
Cover and cook for 50 minutes on medium-low heat.
Add salt, pepper and lemon juice. Taste and adjust seasoning.
Serve warm with bread.

Health Benefits of Lentils
Lentils are part of the legume family. They grow in pods that contain either one or two lentil seeds that are round, oval or heart-shaped disks.
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.
Lentils are rich in both soluble and insoluble dietary fiber, which is helpful in preventing digestive disorders and heart diseases. They are also extremely useful in lowering cholesterol and managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal.
They are believed to have originated in Central Asia and the history of lentils can be traced back to over 10,000 years. The ancient Greeks were known to use lentils in a variety of ways, including for making bread.
Lentils are low in calories, fat and cholesterol, and extremely beneficial for those on diet. They are high in protein, iron and many other nutrients.
It can be cooked quickly and do not need to be soaked in advance. Lentils are extremely beneficial for diabetics, as the soluble fiber in lentils traps carbohydrates that helps prevent wide swings in blood sugar level throughout the day.
Because of the high levels of fiber, lentils help alleviate constipation and many digestive illnesses. Studies have proved that consuming lentils regularly helps fight the risk of breast cancer and coronary heart disease.
Lentils are high in protein that provides energy and nutrients to build muscle mass. The minerals in lentils such as iron, phosphorus, potassium and magnesium help maintain energy, a strong nervous system and a properly working metabolism.​

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[Diba]

Asparagus Souffle
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Ingredients
Fresh asparagus, 500 grams (ends snapped and cut into 2-inch pieces)
Eggs, 8 large
Parsley, 1 cup (chopped)
Scallion, 1 cup (chopped green parts only)
Fresh mint, a few sprigs (chopped)
Walnuts, 1/2 cup (chopped)
Dried barberries, 1/2 cup (picked over and rinsed well)
Turmeric, 1/4 teaspoon
Pepper powder, a pinch (optional)
Cumin, a pinch (optional)
Olive oil, 4 tablespoons
Salt and pepper to taste

Direction
Heat four tablespoons of olive oil in a large skillet over medium heat. Saute the asparagus pieces lightly for about five minutes. Sprinkle a bit of salt over the asparagus.
In the meantime, combine the chopped herbs, walnuts, barberries and the spices together in a large mixing bowl.
In a medium-size bowl, beat the eggs until yolks and whites are completely blended. Add salt and pepper to taste.
Pour the egg over the herbs and walnut mixture in the large bowl and blend well.
Add the egg and herb mixture over the sauteed asparagus in the skillet. With a spatula, flatten the surface of the souffle .
As eggs begin to set, take the spatula and run it around the edges and make four large wedges or eight small ones in the skillet. Cover and cook for 25-30 minutes on medium-low heat.
To serve, cut the souffle into small wedges and place ona platter.
May be served hot or at room temperature with yogurt, vegetable salad, pickles and bread.

Health Benefits of Asparagus
Asparagus has many health benefits and should be added to the healthy diet. It is great as a detox vegetable and an anti-aging vegetable.
The asparagus is a member of the lily family. It grows easily in the home garden right in the flowerbed. It is a perennial plant and can yield a harvest for decades. Asparagus can be planted as seeds or roots any time of the year.
Asparagus has 288 milligrams of potassium per cup, which is known for reducing belly fat.
It also contains three grams of fiber that cleanses the digestive system. It has virtually no natural sodium so no bloating during PMS, has no fat or cholesterol, and one cup has only 40 calories.
According to a clinical dietician at UCLA Medical Center, asparagus in the ultimate in detox vegetables.​

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[Diba]

Rice With Fava Beans
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Ingredients
Rice, 2 cups
Fava beans, 2 cups (skinless)
Onions, 2 large (one onion diced finely, one sliced thinly)
Turmeric, 1 teaspoon
Cumin powder, 1/2 teaspoon
Red pepper powder, 1/4 teaspoon
Salt to taste
Vegetable oil or olive oil
Butter

Direction
Rinse and soak the beans in four cups of cool water for at least a couple of hours. Drain and rinse well.
Rinse the rice with cool water and soak in three cups of water with two tablespoons of salt for about an hour before cooking. Drain.
Place the fava beans in a medium pot, add six cups of water, bring to a boil, reduce heat to medium, cover and cook for about 30-40 minutes or when the beans are tender but still intact.
Add 1/2 teaspoon of salt in the last 15 minutes of cooking.
Heat about three tablespoons of vegetable oil in a large heavy bottom pot over medium heat.
Add the chopped onions and saute until lightly golden brown. Add turmeric, stir well and saute for another five minutes. Add cumin and red pepper.
Using a large slotted spoon, scoop out the beans and add the fried onion and spices in the pot. Mix gently and cook for about five minutes.
Add the drained rice and pour enough water to cover the rice and the beans about an inch above the rice, 4-5 cups of water.
Bring to a gentle boil on medium heat. Stir in two tablespoons of butter. Cover the lid with a clean kitchen towel to absorb the moisture.
Place the cover back on the pot and cook for about 40-45 minutes on low heat. In the meantime, saute sliced onions in three tablespoons of olive oil.
After the onions become soft and transparent, reduce the heat to low and let them caramelize slowly.
Serve rice on a platter, spoon the caramelized onions over top and serve with chopped cucumber and mint mixed in yogurt or pickles.

Health Benefits of Rice
Some of the health benefits of rice are as follows:
Great Source of Energy: As rice is rich in carbohydrates, it acts as fuel for the body and aids in normal functioning of the brain.
Cholesterol Free: Eating rice is extremely beneficial for health, simply because it does not contain harmful fats, cholesterol or sodium. It forms an integral part of balanced diet.
Rich in Vitamins: Rice is an excellent source of vitamins and minerals like niacin, vitamin D, calcium, fiber, iron, thiamine and riboflavin.
Resistant Starch: Rice abounds in resistant starch, which reaches the bowel in undigested form. It aids the growth of useful bacteria for normal bowel movements.​

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[Diba]

Fried Eggplant & Tomato
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Ingredients
Eggplants, 2 large (peeled and cut in 1/2 inch circles)
Tomatoes, 4 small (sliced)
Garlic, 2 cloves (minced)
Olive oil, 1/3 cup
Water, 2 cups
Turmeric, 1/3 teaspoon
Salt and pepper to taste

Direction
Place the sliced eggplant in a deep bowl, add a tablespoon of salt and fill the container with cool water.
Place a heavy object on top to keep the slices down for about 15 minutes. Drain and pat dry with paper towels.
Pour oil into a large frying pan, when oil is hot, fry eggplants for five minutes per side or until light brown.
In a skillet, pour a cup of water, bring to a gentle boil, add turmeric and garlic. Lower heat to medium-low and place the eggplants in the skillet and cover with tomato slices.
Add salt and pepper to taste. Cover the skillet and simmer for 20 minutes.
Serve warm with yogurt, fresh herbs and bread.

Health Benefits of Eggplants
Eggplants have many health benefits. Some of them are as follows:

a• Contains a potent antioxidant that protects cell membranes from damage. It protects the lipids or fats of our brain cell membranes

a• Contains tryptophan that help you sleep better

a• Contains fiber, folate, Vitamin B3 and B6, magnesium and potassium that are good for the heart

a• Phytochemicals in eggplant help reduce blood cholesterol and improve blood flow

a• Fiber of eggplant is important in the treatment of colon cancer because it is a relatively porous nutrient. As it moves through the digestive tract, it has the tendency to absorb toxins and chemicals that can lead to the development of colon cancer.
For best results, individuals interested in reducing their risk for color cancer should use the eggplant with its skin. Research has found that the skin of eggplant contains more fiber that the actual eggplant.

a• Another important function of eggplants is that they act as antimicrobial, antiviral, antimutagenic and anti LDL, all of which is attributed to the action of a phenolic compound, chlorogenic acid, found in abundance in the vegetable. The acid is one of the most potent free radical scavengers found in the tissues of plants.

a• Eggplants are also used to reduce glucose levels of Type II diabetes. This is attributed to the fact that the vegetable contains low levels of carbohydrates and high fiber levels. In fact, the vegetable is regarded as a natural method of controlling diabetes.

a• The potassium content in the vegetable helps strike a balance in the salt intake and maintain a good hydration level​

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[Diba]

Bamieh
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Ingredients
Flour, 1 cup
Butter, 3 tablespoons
Eggs, 2
Saffron, 3 1/4 tablespoon
Sugar, 1 1/4 cup
Rosewater, 1 tablespoon
Vegetable or canola oil for frying

Direction
Soak saffron in a bowl with 1/4 cup of boiling water for 20 minutes.
Make the simple syrup. In a small pot, add one cup sugar and 1/2 cup water and boil until thickened.
Make sure it does not caramelize. When almost thickened, add one tablespoon rosewater and three tablespoons of saffron liquid to pot and continue boiling for three more minutes. When done, put aside.
In another pot, add one cup water, two tablespoons of sugar and three tablespoons of butter. Put on low heat and stir until the butter is melted and everything blended.
On low heat, add one cup flour to the pot and use a spatula to mix the flour into the butter until it looks like a dough ball.
When done, remove from heat and allow to reach room temperature. When dough is at room temperature, add it to a large bowl and mix in two eggs until everything is incorporated.
The dough is very sticky so it helps use a hand mixer if you have one. Heat a large skillet with oil.
Transfer dough to a piping bag with the desired tip and squeeze out small doughnuts into the oil. Use a knife to help cut the dough as you’re frying them,
Fry the Bamieh (dough) on each side until golden brown (2-3 minutes on each side). When done, use a mesh spoon to shake off excess oil and transfer them to saffron syrup. Coat the syrup all over the doughnuts.
Repeat until all dough and syrup are used.

Health Benefits of Eggs
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 9 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.

a5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system and cardiovascular system.

a6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

a7. Recent studies have shown that regular consumption of an egg daily does not affect a person’s lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.​

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[Diba]

Zucchini Salad
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Ingredients
Zucchini, 5 medium (washed, peeled and sliced)
Plain yogurt, 1 cup
Garlic, 2 cloves (minced)
Olive oil, 3 tablespoons
Liquid saffron, 1/3 teaspoon (for garnish)
Salt and pepper to taste

Direction
In a large frying pan, heat oil, add zucchini slices and lightly fry them on both sides. Once zucchini slices turn golden brown, remove from heat and place on paper towel to remove the excess oil.
Add the minced garlic, salt and pepper to the yogurt, mix thoroughly. Spread two tablespoons of the yogurt at the bottom of the serving platter.
Place zucchini on top of the yogurt in layers and spread the remaining of the garlic yogurt mixture on top.
Garnish with fresh mint, parsley or saffron.
Serve cold as a side dish or as the main dish with bread.

Health Benefits of Zucchini, Yogurt
Zucchini helps cure asthma, as it contains vitamin C, which is a powerful antioxidant and has anti-inflammatory properties.
The vegetable is known to help prevent diseases like scurvy and bruising, caused by the deficiency of vitamin C.
Regular intake of zucchini lowers high homocysteine levels in the human body.
The vegetable can help prevent the risk of having multiple sclerosis. Zucchinis have high water content (over 95 percent), high nutritious value and contain a very low amount of calories, so they make the perfect snack item for people on diet.
The vegetable contains useful amounts of folate, potassium and vitamin A, necessary for the proper functioning of human body.
Zucchini contains vitamin C and lutein, both of which are known to be good for the eyes.

Yogurt
Eating yogurt everyday is very healthy for the body. For those looking to supplement their protein, calcium and dairy, yogurt is a healthy choice.
Yogurt is not just a delicious snack. It has great health benefits. It is an excellent source of protein, calcium, riboflavin and vitamin B 12.
When yogurt is compared to milk, yogurt contains more calcium and protein because of the added cultures.
Yogurt must contain active and living cultures to be yogurt. Cultures are composed of unique living microorganisms that are responsible for many of the health and nutritional benefits of yogurt.

a• It improves natural defense, as it contains a good amount of phosphorus and 88 percent water. People with a risk of osteoporosis should eat at least one serving of yogurt per day.

a• It has also been claimed that yogurt may protect against some types of cancer, but more investigations have to be carried out.

a• Some people have trouble digesting lactose, a carbohydrate in milk and milk products, because of the deficiency of enzyme lactase in the body. Live yogurt cultures produce lactase and break down the lactose.

Yogurt is a healthy way to get calcium for those who cannot tolerate milk products.​

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[Diba]

Fresh Fruit Soup
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Ingredients
Chickpeas, 1 cup (soak overnight or for at least 6-8 hours)
Pinto beans, 1 cup (soaked overnight)
Peaches, 2 (peeled, cut in chunks)
Plums, 2 (peeled, cut in chunks)
Apricots, 3-4 (cut in chunks)
Parsley, 1 bunch (chopped)
Scallions, 1 bunch (chopped)
Onion, 1 medium (thinly sliced)
Garlic, 2 cloves (minced)
Red pepper, a pinch
Cardamom, 2 (crushed)
Turmeric, 1/3 teaspoon
Soup noodles, 1 cup
Olive oil
Salt and pepper
Lime juice, 1-2 tablespoons

Direction
After beans have been soaked, place them into a large pot, add six cups of water covering the beans. Bring to a boil, reduce heat to medium, cover and cook for 50 minutes. Add the chopped vegetables, stir.
In a small skillet, heat two tablespoons of olive oil and saute onions until golden brown. Add turmeric, stir well, add the minced garlic, cardamom and red pepper and saute for 3-5 minutes.
Add the content of the skillet (onion, garlic and the spices) to the pot and continue cooking for another 10-15 minutes. Add noodles and more water if needed.
Add the fruits to the soup and simmer on the lowest heat setting for another 20-30 minutes, allowing the fruits to cook and the flavors to blend without boiling so that the fruits hold their shapes and don’t become too mushy.
Taste and adjust the seasoning and add lemon juice to taste. Serve warm with bread.

Health Benefits of Fruits
Fruits are nature’s wonderful medicines packed with vitamins, minerals, anti-oxidants and many phyto-nutrients (plant-derived micronutrients).
They are an absolute feast to our sight, not just because of their color and flavor but their unique nutrition-profile that help the body stay fit and healthy.
Fruits are low in calories and fat, and are a source of simple sugars, fiber and vitamins, which are essential for optimizing our health.
Fruits provide plenty of soluble dietary fiber, which helps ward off cholesterol and fats from the body and to get relief from constipation as well.​

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[Diba]

Pan Kabab
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Ingredients
Ground lamb, 750 grams
Onion, 1 medium (grated, discard juice)
Turmeric, 1 teaspoon
Powdered saffron, 1/4 teaspoon (dissolved in 2-3 tablespoons of hot water)
Vegetable oil, 1 tablespoon
Sumac powder, 1 teaspoon
Salt and pepper to taste

Direction
In a mixing bowl, combine all ingredients and knead well or use the food processor.
Choose a medium-sized frying pan, add a tablespoon of vegetable oil and flatten the mixture into the pan, starting at the center and working it to the outer edges.
Place the pan on the stove for 20-30 minutes on medium heat. Once the bottom is browned, cut the meat lengthwise into strips (or if you prefer like pizza slices) and then turn them over one by one, cover and cook for another 20-30 on medium-low heat or until meat is fully cooked.
Sprinkle sumac powder on the kabab. Serve with rice, grilled tomatoes, sliced onions and yogurt drinks.

Health Benefits of Lamb, Onion
Lamb is a good source of high quality protein and supplies the body with 60 percent of the daily requirement of protein.
The meat is a good source of selenium, a mineral whose deficiency can lead to asthma attacks.
Lamb is rich in iron that aids formation of red blood cells in the body. The form in which iron is present in lamb is easily absorbed by the body.
The meat contains a high amount of zinc, which is good for healthy immune function, cell division and overall growth.
It is a good source of vitamin B12, necessary to prevent a dangerous molecule called homocysteine from harming the body.
It also promotes a healthy nervous system, supports the formation of red blood cells and prevents anemia.
Niacin (vitamin B3), present in lamb, provides protection against Alzheimer’s disease and promotes healthy skin. It also helps against osteoporosis.
Lamb is good for health-conscious people, as it is a source of “good fat” in the body and has less saturated fat than other meat products.

Onion
The onion, which derives its name from the Latin onio and French oignon, is highly valued for its therapeutic properties which are associated with its pungency.
While all onions are healthful, yellow onions are ranked as the most healthful as they are the most pungent, followed by red, and then white onions.​

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[Diba]

Feta Cheese Omelet
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Ingredients
Olive oil, 3 tablespoons
Tomatoes, 2 large (chopped or diced tomatoes)
Spinach, 1 cup (chopped)
Eggs, 6
Feta cheese, 1/2 cup (crumbled)
Tarragon, a small bunch (chopped)

Direction
Place a large non-stick frying pan on medium heat and add three tablespoons of olive oil. Add the chopped tomatoes and spinach, and saute slowly for ten minutes till soft. Next, whisk the eggs vigorously until uniform in color.
Add the eggs to the pan and blend slowly till it sets up slightly. Mix crumbled feta, but do not stir. As the egg continues to cook, remove from flame and place directly under broiler.
Check frittata at about seven minutes, it should be slightly golden and bubbly on top. If it is not ready, allow three more minutes under the broiler. When ready, using a tea towel, place a plate over the frying pan and flip over carefully.
Serve with chopped tarragon leaves on top and bread.

Health Benefits of Spinach
Low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence. One cup of the leafy green vegetable contains far more than your daily requirements of vitamin K and vitamin A, almost all the manganese and folate your body needs and nearly 40 percent of your magnesium requirement.
It is an excellent source of more than 20 measurable nutrients, including dietary fiber, calcium and protein. And yet, 1 cup has only 40 calories. Spinach is an excellent choice for nutrition without high calories.
Spinach contains more than a dozen flavonoid compounds, which work as cancer-fighting antioxidants. These elements neutralize free radicals in the body and help prevent cancer.
In fact, one study of New England women showed less breast cancer cases among those who ate spinach on a regular basis.
Spinach extracts have reduced skin cancer in lab animals and show promise at slowing stomach cancer as well.
According to research compiled by Whole Foods, spinach is an excellent promoter of cardiovascular health. The antioxidant properties of spinach (water-soluble in the form of vitamin C and fat-soluble beta-carotene) work together to promote good cardiovascular health by preventing the harmful oxidation of cholesterol.
Oxidized cholesterol is a danger to the heart and arteries. Magnesium in spinach works toward healthy blood pressure levels. In fact, just a salad-size portion of spinach will work to lower high blood pressure within hours.
A serving of spinach contains 65 percent of your daily requirement of folate, which converts harmful, stroke-inducing chemicals into harmless compounds.​

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