Galayet Bandora with Beef Recipe

  • 2 medium size onions,finely sliced.
  • 4 Tablespoons of olive oil.
  • 1 serrano pepper, diced
  • 300gm beef meat (cubes or minced).
  • 3 cups of chopped tomatoes.
  • 1 green bell pepper, finely sliced.
  • Salt and black pepper to taste.
  1. In a heavy skillet like cast iron add olive oil over medium heat.
  2. Add onions and cook them until soft.
  3. Add meat and stir using a wooden spoon tell it is almostly cooked.
  4. Add tomatoes, serrano pepper, and bell pepper let simmer until the tomato mixture begins to reduce,taste and adjust the seasoning to your liking. cover the skillet, and cook on low heat tell completely cooked.
  5. Serve immediately with warm bread

Easy and Delicious Pina Colada Smoothie


  • 1/2 frozen banana
  • 1/2 cup frozen pineapple chunks
  • 1/3 cup pineapple juice
  • 1/4 cup coconut milk
  • a handful of ice cubes


Combine all ingredients in a blender. Blend until smooth, about 1 minute. Serve immediately.  

If short on time, just blend orange / pineapple juice with ice.

The frozen pineapple chunks are available at Target, Walmart and FoodMaxx.

The pineapple juice (not from concentrate) is available at FoodMaxx.

The coconut milk is available at FoodMaxx and Target.

Quick ‘n Easy Morning Breakfast Sandwiches

I discovered this new mini appliance by Hamilton Beach. It’s a dual sandwich maker and costs $40 on Amazon.

Here are some sandwiches you can make with it, all in an English muffin.

Note: all meat must be precooked.

  • Egg, spinach, Hollandaise sauce, Colby cheese (like Eggs Benedict)
  • Egg, corned beef, and cheddar cheese
  • Egg, green onion, diced roasted tomatoes, cheddar cheese, avocado
  • Egg, tomato, spinach
  • Egg, caramelized (fried) onion,  sliced sirloin steak (like a Philly cheese steak sandwich)
  • Egg, caramelized (fried) onion, ground beef patty, cheddar cheese (like a patty melt)
  • Egg, tomato, roast beef

How to Survive Ramadan By Not Feeling Hungry

Many people dread Ramadan, especially in the US since we don’t get to work half days, because working when your hungry is challenging and can sometimes give you a literal headache. Every year I research foods and try to find the right combination of types of food to eat right before fasting each day (around 4 AM). This year, 2018, I believe I’ve stumbled upon the perfect formula. Based on the USDA’s Dietary Reference Intake calculator, I should consume each day

  • 38 grams of fiber
  • 69 grams of protein

Since we normally eat twice in Ramadan, once in the early morning before beginning your fast and once at night when breaking your fast, we can split these daily values (DV) up, e.g. in half, so that my target for breakfast in the morning would be

  • 19 grams of fiber
  • 36 grams of protein

Fiber gets processed slowly in your stomach which makes you feel full longer. Protein is an essential source of energy.

So here’s my formula:

One cup of oatmeal

I like the Simply Balanced Organic to-go cups of oatmeal, available at Target. These cups cost $1.49 each and are super convenient to prepare in the morning. Just add water, microwave for 50 seconds, stir, eat, then throw away the cup. There are 3 flavors:

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