دستور پخت غذاهای ایرانی به زبان انگليسي

[Diba]

Garlic Pickle
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Ingredients
Garlic, 7-8 bulbs (remove the outer dried skins)
Vinegar, 2-3 cups (fill to the rim)
Salt, 3 tablespoons
Honey, 2 tablespoons

Direction
Place the garlic in a completely dry glass jar. Add salt and honey to the vinegar in a separate glass bowl. Mix well.
Pour the mixture over the cloves. Add more vinegar, if needed. All the cloves should be covered by vinegar.
Cover the lid with the plastic wrap and close tight.
Place in a cool and dark place. They’ll be ready to serve after a couple of years so that they can age, and the seven-year garlic pickle are known for their great appetizing taste.
Serve garlic pickle with your favorite food.

Health Benefits of Garlic
Garlic can be used to treat high cholesterol, parasites, respiratory problems, poor digestion and low energy.
Studies suggest that regularly eating garlic helps lower blood pressure, controls blood sugar and blood cholesterol and boosts the immune system. It has also been found to reduce the risk of esophageal, stomach and colon cancers.
Note that it is not recommended to take garlic in its raw form, since the enzyme necessary to produce allicin may be destroyed in the stomach before having any positive effect.
For this reason, dried or powdered garlic tablets are more suitable to take advantage of garlic’s immune-boosting qualities.
Studies have shown that other forms of garlic such as cooked garlic, pickled garlic, and aged garlic are also beneficial.
Allergies
Garlic is known to have antiviral properties that help the body fight against allergies. Simply take one tablet of garlic supplement each day for 2 or 3 weeks before the usual allergy season begins.
Coughing
Garlic’s antibacterial properties make it a wonderful treatment for coughs and other throat irritations. Garlic may also reduce the severity of upper respiratory tract infections.
Diabetes
Garlic is considered to regulate blood sugar levels by increasing the release of insulin in diabetics. Therefore, an effective remedy is to take one capsule or tablet of garlic everyday.
High Blood Pressure
Clinical studies have shown that people with high blood pressure who took garlic capsules daily for up to five months lowered their blood pressure levels as effectively as patients taking prescription blood pressure drugs. A suggested dosage is 600-900 mg garlic capsules once daily.
Toothaches
Garlic’s antibacterial, analgesic and anesthetizing properties can help cure toothaches. Put some garlic oil or a piece of crushed garlic clove directly onto the affected tooth and the gum for instant relief.​

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[Diba]

Persian Fruit Roll
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Ingredients
Plums, 20
Lemon juice, 1 tablespoon
Water, 1/2 cup

Direction
Wash plums and remove pit. Place plums, water and lemon juice in a non-stick pot. Cook on low for 30 to 45 minutes until plums have cooked all the way through.
Make sure to stir every so often so that the bottom does not stick. Pass the pureed plums through a sieve.
Spread the pureed plum on a plastic in a very thin layer.
You can cover the cookie sheet with cheese cloth and place it in the sun for a couple of days.
Once fruit roll has dried, carefully peel it off the plastic. Cut it into pieces and eat.
If more plums are to be used, add the water and lemon juice in the same proportion.

Health Benefits of Plums
Some of the health benefits of plums are as follows:

Protect Heart
One medium-sized fresh plum contains 113 mg of potassium, a mineral that helps manage high blood pressure and reduce stroke risk.
If that isn’t heartwarming enough, the reddish-blue pigment in some plums, called anthocyanins, may protect against cancer by mopping up harmful free radicals.

Keep Bowels Regular
Dried plums are a tried-and-true way to help your bowel do its work (each prune has one gram of fiber).
Eat them as is, or make a batch of softened prunes to keep in the fridge to have with granola and yogurt: Soak a few handfuls of prunes in freshly boiled water, cool and store in a covered jar in the fridge.

Lower Blood Sugar
According to the Dietitians of Canada, plums rank low on the glycemic index, which means eating them can help you control your blood sugar and reduce the risk of Type 2 diabetes.

Boost Bone Health
Researchers from Florida State and Oklahoma State universities tested two groups of postmenopausal women over the span of 12 months for bone density.
One group ate 100 grams of prunes per day (about 10 prunes); the other ate 100 grams of dried apples. Both groups took calcium and vitamin D supplements.
The findings indicated that the prune group had substantially higher bone mineral density in the spine and forearms.​

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[Diba]

Saffron Rice Dessert
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Ingredients
Rice, 1 1/2 cups
Sugar, 2 cups
Butter, 3 tablespoons
Water, 6 cups
Rosewater, 1/2 cup
Ground saffron, 1 teaspoon
Almonds, 1/2 cup (slivered)

:Garnish
Almonds, 2 tablespoons (slivered)
Ground pistachios, 2 tablespoons
Ground cinnamon, 1-2 tablespoons

Direction
Wash the rice with cool water, place in a bowl and soak in two cups of water for at least a couple of hours or preferably overnight.
Drain the washed and soaked rice, place in a large pot, add six cups of water, and bring to boil, cover and cook over low heat for 40 minutes or until the rice is soft.
Add butter and stir well. Add a cup of warm water to the softened rice if needed. Cook for another 15 minutes. Stir occasionally.
Add sugar to the pot and stir until it is dissolved completely. Mix saffron in 2 tablespoons of warm water and mix thoroughly. Cover and simmer for another 10-15 minutes.
Add slivered almonds and rosewater ten minutes before removing the dessert from the heat.
Pour the dessert into a large bowl or several small bowls. Garnish with cinnamon, almonds and pistachios, and let cool at least an hour before serving.

Health Benefits of Pistachios
Pistachios have been shown to reduce LDL (bad) cholesterol and increase the HDL (good) cholesterol after only a short period of regular consumption.
High in antioxidants such as vitamins A and E, they fight inflammation, protect blood vessels and reduce risk of heart disease.
Even a moderate intake of pistachios has been shown to increase levels of lutein, an antioxidant well known for protecting against oxidized LDL, reducing heart disease.

Healthy Blood
Pistachios are an incredibly rich source of vitamin B6. Vitamin B6 is essential to make hemoglobin, the protein responsible for carrying oxygen through the blood stream to cells, and is also shown to increase the amount of oxygen carried.

Eye Health
Pistachios contain two carotenoids not found in most nuts. These carotenoids, called lutein and zeaxanthin, function as protective antioxidants, defending tissues from damage from free radicals.​

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[Diba]

Eggplant and Okra Stew
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Ingredients
Beef, 800 grams (washed and cubed)
Eggplants, 8 small (peeled and cut in half)
Okra, 500 grams (wash and trim the top)
Tomatoes, 1-2 large (skin removed and finely diced)
Onions, 2 large (finely chopped)
Garlic, 2-3 cloves (minced)
Lime juice, 3 tablespoons
Tomato paste, 2 tablespoons
Turmeric, 1 teaspoon
Red pepper, a pinch (optional)
Salt and pepper to taste
Oil for frying

Direction
Place peeled eggplants in a colander, sprinkle with salt and keep for a couple of hours before draining the excess liquid and cooking.
Heat 1/2 a cup of vegetable oil in a large skillet over medium-high heat and fry the eggplants until golden brown. Remove and place fried eggplants on a paper towel.
In the same skillet, fry okra in three tablespoons of oil on medium heat until lightly brown. Set aside.
In a large stew pot, saute the chopped onions on medium-high heat until golden brown. Add a teaspoon of turmeric powder. Stir well, add the minced garlic and saute for another few minutes.
Add the meat, salt and pepper, and brown the meat on all sides. Add the chopped tomatoes, tomato paste and add enough water to cover the meat by a couple of inches.
Bring to a boil, reduce the heat, cover and cook for an hour on medium-low heat or until the meat is tender.
Add the lime juice to the stew, stir and gently place the fried eggplants and okra in the pot. Taste and adjust the seasoning with salt, pepper and lime juice. Add a little more water, if necessary. Cover and simmer for another 30-40 minutes on low heat. To serve, gently spoon the stew in a large serving bowl. Serve hot with rice and vegetable salad.

Health Benefits of Okra
Much like real marshmallow, the mucilage in okra, which is a sticky substance containing polysaccharides, helps improve digestion and may be used in the treatment of gastritis, gastric ulcer and liver and gallbladder cleansing.
Okra’s mucilage also helps lubricate and soothe the bowel, protecting it from chronic inflammation that can lead to irritable bowel syndrome.
Try adding okra to your next soup, stew or stir-fry to experience these incredible benefits:
Regulating blood sugar is a key factor in the prevention of diabetes and heart disease. The fiber in okra controls the rate at which sugar is absorbed from the small intestine into the blood stream.​

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[Diba]

Shirin Polo
(Sweet Rice)
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Ingredients
Rice, 5 cups
Chicken, 2 breasts
Onion, 1 medium
Almonds, 3/4 cup (chopped)
Pistachios, a little less than half a cup (chopped)
Orange zest, 4 cups (freshly cut)
Sugar, 2 cups
Saffron, 1/2 teaspoon
Oil for frying
Salt and pepper
Turmeric, a pinch

Direction
In a bowl, rinse the rice a few times and then add water and salt to the rice and allow it to sit for a few hours.
Peel oranges to create orange zest. Make sure you remove most of the white inner layer because it has a bitter taste.
You can use a knife or a zester. If using a zester, you won’t need to peel the oranges. In a small pot, add your orange zest and two cups water and place it on the burner.
Allow the contents to come to a boil and then use a strainer to drain out the water. Rinse the orange zest and add it back into the pot with water for at least 2 to 3 more times to take away any bitter flavor that may be present. Then drain and set aside.
Chop up your chicken. Chop the onion and add some oil to a pan. Fry the onions until golden in color, then add the chicken to the pan.
Add salt, pepper and turmeric to the chicken and stir. Add water to the pan and cover (will need to have a cup of broth remaining in the pan after the chicken is cooked).
Allow the chicken to cook (approximately 45 minutes). In a small pot, add two cups of water and bring to a boil.
Add the sugar to the pot and stir until dissolved. Add the orange zest to this pot and allow the syrup to soak in.
When your chicken is finished cooking, use a strainer to remove the broth into a separate bowl. Mix half the saffron you have with a small amount of hot water and add it to the bowl along with 2 tablespoons of oil.
Take a few tablespoons of the sugar syrup and add it to this bowl. Mix the contents and set aside.
In a large pot bring water to a boil and prepare your rice. Once the rice comes to a boil you will use a strainer and empty the contents.
Add a little bit of water to the pot and two tablespoons oil and place it back on the burner. Add half the rice to the pot and then take most of your orange zest out of the syrup and add to the rice.
Take half of the chopped almonds and sprinkle over the orange zest in the pot. Add another half of the rice to the pot and then place the chicken pieces on top. Finally pour the rest of the rice over the chicken.
Cover the pot with its lid and wait until steam fills up the pot. Once steam fills the pot, take the lid off and add chicken broth, saffron and the syrup mixture over the rice.
Cover the lid with a towel and let it steam. Once steam escapes the sides of the pot, bring the burner temperature to low. After about 30 to 40 minutes the rice will be ready to serve.
Take the remaining saffron and add some hot water to it. Add the chopped pistachios, remaining chopped almonds, and remaining orange zest (within syrup) to the saffron.
When you are ready to serve the dish, remove some of the rice within the pot and add it to the mixture. Use this rice to sprinkle/decorate the top of the rice.​

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[Diba]

Sweet Fish
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Ingredients
Fish Marinade
Orange juice, 1 cup
Olive oil, 2 tablespoons
Thyme leaves, 1 1/2 teaspoons (chopped)

Citrus Sauce
Orange juice, 1/4 cup
Oil, 1 tablespoon
Water, 1 cup
Orange zest, 1 tablespoon
Sugar, 1/2 cup
Liquid saffron, 1teaspoon (optional)
Salt, pepper and garlic powder, as desired

Direction
Prepare your fish fillets and mix them with spices and vinegar. You will need to marinate the fish for at least four hours in the refrigerator. Once the fish are ready for baking, place them in an oven-safe dish and cover with foil. Preheat oven to 400°F. Place fish in oven and cook until ready, which will be approximately 30-35 minutes.
Be sure to check if they are flaky and cooked, since every one’s oven is not the same. While your fish is baking, you can prepare the citrus sauce that you can use as a dipping sauce, or topping for the fish fillets.
Begin by heating the water and adding sugar to the water. Then add orange juice, oil, salt, pepper, garlic powder and saffron (optional).
Finally, add your orange zest to the sauce and allow it to cook until it thickens. Remember to occasionally stir the sauce.
When the fish is ready, top it with a bit of the sauce and leave some sauce for anyone who wants to add more. The sauce goes well with the rice, too.

Health Benefits of Orange
Nutrients in oranges are plentiful and diverse. The fruit is low in calories, contains no saturated fats or cholesterol, but is rich in dietary fiber and pectin, which is very effective in persons with excess body weight.
Pectin, by its action as bulk laxative, helps protect the mucous membrane of colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. Pectin has also been shown to reduce blood cholesterol levels by decreasing its re-absorption in the colon by binding to bile acids in the colon. Oranges, like other citrus fruits, is an excellent source of vitamin C (provides about 60 percent of DRI); Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the blood.
The fruit contains a variety of phytochemicals. Hesperetin and Narigenin are flavonoids found in citrus fruits.
Naringenin is found to have a bio-active effect on human health as antioxidant, free radical scavenger, anti-inflammatory and immune system modulator. This substance has also been shown to reduce oxidant injury to DNA in-vitro studies.​

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[Diba]

Tahchin-e Esfenaj
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Ingredients
Rice, 3-4 cups
Spinach, 2 bunches
Chicken or meat, 700 grams
Lemon juice, 3 tablespoons
Plain yogurt, 1.5 cups
Yolks, 2
Onion, 1 medium (chopped)
Ground saffron, 1/2 teaspoon
Baking soda, a pinch
Salt and pepper to taste
Turmeric a pinch
Oil for frying

Direction
Wash and soak your rice prior to cooking. Add salt to the water it is soaking in. Clean and wash the spinach and then cut off the stems.
Chop the spinach up a little. Place the spinach in a pot and add about a cup of water, salt and baking soda to the pot and set on medium heat (cover the pot with the lid). Allow the spinach to cook for a bit.
Use a strainer to drain out the water of spinach. In a pot, fry 3-4 tablespoons of the chopped onions in oil until slightly golden then add and fry the spinach. After a few minutes of frying the spinach, remove the pot from the heat and place it aside.
In another pot (on medium heat), fry the remaining chopped onions until slightly golden. Add the chicken (or meat) pieces and fry them. Add salt, pepper and turmeric (and if not using prunes some lemon juice) to the contents of the pot and stir.
Add 1 1/5 cups of water to the pot and cover the contents with the lid. Allow the chicken to fully cook and to have at least 1/2 cup of water left in the pot by the time it’s cooked.
Once the meat is ready, you can prepare your rice. In a large pot bring water to a boil. Add your rice (that has been soaking in salt water) to the pot and allow the rice to come to a boil. Drain the rice in a strainer and set aside.
Add hot water to 3/4 of the saffron in a bowl and allow the saffron to dissolve a bit then mix together the yogurt, egg yolks, saffron, and 3-4 tablespoons oil.
You will then add this yogurt mixture to the bottom of a pot. Note: Mixed two spatula’s worth of rice with this yogurt mixture then poured it into a large pot.
Add half the spinach on top of the yogurt layer and use the back of a spatula or spoon to press down on the contents of the Tahchin.
Add a bit of rice on top of this layer and then add the chicken (or meat) on top of the rice.
Pour the rest of the spinach on top of the chicken. Finally, cover the spinach with the remaining rice and use a spatula or spoon to once more press down on the contents.
Combine some of the chicken stock (strain it first) and four tablespoons of oil, along with some liquid saffron (use remaining saffron and mix with hot water).
Pour this mixture over the surface of the rice. Cover the pot with a lid and place the pot on stove top or in the oven.​

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[Diba]

Bean Soup
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Ingredients
Chicken stock, 4 cups
Navy beans, 2 cups (soak in cold water for a few hours)
Kidney beans, 3/4 cup (soak in cold water for a few hours)
Onions, 4 tablespoons (chopped)
Parsley, as desired
White flour, 2-3 tablespoons
Whipping cream, 1/2 cup (optional)
Oil, 1 tablespoon
Salt & pepper to taste

Direction
Boil the navy beans (after soaking in water for a few hours) in a pot. Once the beans are cooked, drain out the water.
Pour half of the beans in a blender and puree. In a large pot, add one tablespoon of oil and saute the onions a bit.
Add the beans (pureed navy beans and the kidney beans). Note that the kidney beans were not cooked like the navy beans were, but you may boil the kidney beans until they are tender as well.
Mix all the ingredients and add the chicken stock.
Add the flour and whipped cream and stir the soup. Add parsley, salt and pepper and any other spices for taste.
Obviously, there are many other things you can add to the soup or different beans you can use as well.
If you want a bit of a tomato flavor or even a bit of color added to the soup, you can add some tomato paste and turmeric.
Allow the soup to cook until it is thickened (approximately 45 minutes to one hour on medium heat).

Health Benefits of Kidney Beans

Brain Function
Vitamin K in kidney beans offers outstanding benefits for the brain and nervous system. The myelin sheath, or the outer wrapping around nerve, needs a fat called sphingolipids to form properly.
The vitamin is known to be essential for the synthesis of the sphingolipids, and therefore proper brain and nervous function.
Kidney beans are also a good source of thiamin, which is critical for brain cell and cognitive function. This vitamin is needed for the creation of acetylcholine, a neurotransmitter used for memory and the lack of which is a significant factor in senility and Alzheimer’s disease.

Blood Sugar
The soluble fiber in kidney beans decreases the metabolism rate of the bean’s carbohydrates, which prevents blood sugar levels from rapidly spiking after a meal. The kidney bean’s high protein content also contributes to this effect.

Sulfite Detoxification
Sulfites are a preservative typically added to prepared foods such as delicatessen salads and salad bars. Like other beans, kidney beans contain high levels of the trace mineral molybdenum, a key component of the enzyme sulfite oxidase, whose job is to detoxify sulfites. This is important for people with sulfite allergies who are experiencing symptoms such as headache or rapid heartbeat.​

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[Diba]

Chicken Patties
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Ingredients
Chicken breasts, 4 (skinless and boneless)
Onion, 2 large
Potatoes, 2 large
Eggs, 3-4
Turmeric, a pinch
Breadcrumbs, 8 tablespoons
Oil for frying
Salt and pepper to taste

Direction
Chop one of the onions and fry in one tablespoon of oil in a large pot. Add turmeric, salt and pepper to the onions, then add the chicken breasts (you can cut them up or leave them whole).
Cover the chicken with water and cook on medium heat for 45 minutes (or until fully cooked).
After the chicken is cooked, take the pieces out and place on a plate to cool.
Once it has cooled down, place the chicken in the food processor for shredding. Empty the shredded chicken into a bowl.
Add the remaining onion to the food processor (you should cut the onion up into smaller pieces first). Make sure to squeeze out the water from the onion (as much as possible) before adding it to the chicken in the bowl.
Peel the potatoes, chop them into smaller pieces and add them to the food processor as well. Add the potatoes to the bowl.
Pour some breadcrumbs, salt, pepper, turmeric and three eggs to the bowl.
Mix all the ingredients well and ensure that the mixture sticks together by adjusting it with breadcrumbs and an extra egg, if needed.
Heat up oil in a skillet. Pour some breadcrumbs into a plate. Form a round ball from the mixture, coat it in breadcrumbs and flatten it in your palm (it will form an almost oval shape).
Place the patties in the frying pan and then form another until there is no room in the pan. Allow each pattie to become a nice golden brown color and then flip them over for the top to fry as well.
Keep repeating this process until all the chicken patties mixture is used.
Serve with bread and salad.
Health Benefits of Chicken
Chicken is a very good source of protein, providing 67.6 percent of the daily value for protein in 110 grams. The structure of humans and animals is built on protein.
People looking for ways to reduce the amount of fat in their meals can try eating more chicken. The leanest part of the chicken is the chicken breast. The fat in chicken is also less saturated than beef fat.
However, eating the chicken with the skin doubles the amount of fat and saturated fat in the food. For this reason, chicken is best skinned before cooking.​

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[Diba]

Tuna Fish Salad
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Ingredients
Lettuce, 2 cups (chopped)
Tomato, 1 large
Tuna fish, 1 can
Beans, 1 can (black, pinto or red)
Lemon juice, 5 tablespoons
Mushrooms, 1 cup (sautéed)
Salt and pepper to taste
Olive oil

Direction
Add the lettuce to a bowl. Chop up the tomato and add on top of lettuce. Open the can of tuna fish and add to the salad. Drain and wash the beans and pour to the salad as well. Then add mushrooms to the ingredients.
In a different bowl, mix the lemon juice, olive oil, salt and pepper, and then pour the dressing over the salad.
If you desire a different type of dressing, you can mix yogurt, mayo, a bit of ketchup, lemon juice, salt and pepper and pour that over your salad.
However, the dressing with mayo is not the healthy choice.

Health Benefits of Tuna Fish, Lettuce
The benefits of Omega-3-fatty acids, present in tuna, on human health have been known for a long time. They are especially beneficial for the maintenance of a healthy cardiovascular system.
They also prevent erratic heart rhythms, leading to less possibilities of blood clotting inside arteries and maintain a higher level of HDL as compared to the LDL levels (harmful cholesterol).
The vitamin B6 present in the fish is essential for the process of methylation. The vitamin, along with folic acid, lowers the levels of homocysteine in the body. This compound is produced during the methylation cycle and considered a major risk factor for atherosclerosis, as it damages the artery walls.
Recent studies have indicated that consumption of tuna can help lower the rate of stroke in humans, particularly the ischemic form of stroke.
Tunas are very effective against the occurrence of Deep Vein Thrombosis in human body. It is considered a very serious medical condition, which involves formation of blood clots in the deep veins of the legs, thigh or pelvis. This leads to extreme pain and swelling.

Lettuce
Lettuce is one of the most delicate salad vegetables in the world. The vegetable is usually consumed cold and raw, in salads, sandwiches and a number of other dishes.
Usually, lettuce leaves are slightly bitter. However, they might be used in a way that helps rid them of the bitterness. Being high in nutritional value, lettuce offers a number of health and nutritional benefits.
Lettuce, being high in dietary fiber, aids digestion and is good for those suffering from constipation.
The juice of lettuce, when mixed with rose oil and applied to the forehead, can help ease headache and even aid a sound and restful sleep.
Lettuce has been associated with reducing the risk of cancer, heart disease, stroke and cataracts. This mainly results from the presence of beta carotene, the chief disease-fighting nutrient, in the salad.​

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