Baked Salmon with Cottage Cheese (High-Protein & Easy)

Cottage cheese packs more protein per serving than Greek yogurt or eggs, making it a true protein powerhouse.  It’s also rich in nutrients that support bone health, red blood cell production, digestion, and weight management.  Thanks to its probiotic content, cottage cheese may help support gut health, while its high protein level is especially beneficial for maintaining and building muscle.      

Paired with salmon—an excellent source of omega-3 fatty acids—this baked dish becomes a simple yet nourishing meal.  It comes together quickly, requires minimal prep, and is perfect for busy days when you still want something wholesome and satisfying.

Ingredients:

• 4 oz. salmon fillet, cut into cubes
• 2 large button mushrooms, sliced
• ¼ cup white onion, diced
• ½ cup cottage cheese
• ¼ cup mozzarella cheese (or cheese of your choice)
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp chili powder
• Salt and pepper, to taste
• A little oil for cooking

Directions:

1.  Preheat the oven to 350°F (175°C).

2.  Heat a nonstick pan over medium heat and add a small amount of oil.

3.  Sauté the onion and mushrooms for about 5 minutes, until softened.

4.  Add the salmon cubes, onion powder, garlic powder, chili powder, salt, and pepper.  Cook for another 2–3 minutes, just until the salmon is lightly cooked.

5.  In a 9 x 5” baking dish, add the cottage cheese.  Stir in the cooked salmon and mushroom mixture until well combined.

6.  Sprinkle mozzarella (or your preferred cheese) evenly over the top.

7.  Bake for 25 minutes, or until the cheese is melted and lightly golden.

Serving Ideas:

• Enjoy as is for a light, protein-rich meal
• Serve with steamed vegetables or a fresh salad
• Spoon over cooked rice, quinoa, or cauliflower rice for a more filling dish

Simple, comforting, and nutrient-rich—this baked salmon with cottage cheese is an easy recipe you’ll want to make again and again.

Easy & Healthy Baked Oatmeal Breakfast

Oatmeal is a classic Western breakfast staple.  You’ll find it everywhere—from muffins and cakes to breakfast buffets in hotels across America.  I love oatmeal not only for its comforting taste, but also because it’s an easy way to add fiber and nutrients to your day without feeling heavy or guilty.

This baked oatmeal is simple to prepare and versatile.  You can enjoy it as a warm breakfast, a quick snack, or even a light dessert.  It’s naturally sweetened with fruit and packed with wholesome ingredients.

Ingredients:

• 1 cup oatmeal
• 1 cup mixed dried fruit (raisins, cranberries, figs, etc.)
• ½ cup coconut milk
• 2 eggs
• 1 ripe banana, mashed
• 1 apple, shredded
• 1 tablespoon baking powder
• 1 teaspoon cinnamon powder
• 1 teaspoon vanilla extract

Directions:

1.  Preheat the oven to 350°F (175°C).

2.  In a 9” x 6” baking dish, combine the oatmeal, dried fruit, mashed banana, cinnamon, and vanilla extract. Mix well.

3.  In a separate bowl, whisk together the eggs and coconut milk.  Pour the mixture into the baking dish and stir gently.

4.  Let the mixture sit for 15 minutes so the oats can absorb the liquid.

5.  Add the baking powder and mix thoroughly.

6.  Sprinkle the shredded apple evenly over the top.

7.  Bake for 35 minutes, or until the oatmeal is set and lightly golden on top.

8.  Let cool slightly before serving.

Serving Tips:

• Enjoy warm on own, or with a spoon of yogurt.
• Add nuts or seeds for extra crunch.
• Store leftovers in the refrigerator and reheat for busy mornings.

Simple, nourishing, and comforting, this baked oatmeal is an easy way to start your day on a healthy note.

The Journey Back to Oneself and the Path Toward Awakening

If you are reading these lines, perhaps you and I share the same quiet longing: the wish to return to ourselves, to understand who we truly are, and—somewhere deep within—to sense a path leading toward awakening.  I call this a spiritual journey.

When people hear the word spirituality, many immediately associate it with a specific religion, complete with doctrines, rituals, and rules to follow.  But for me, spirituality does not necessarily mean religion.  Rather, it is an inner direction, a way of living and practicing that helps us cultivate compassion and wisdom.  It closely reflects the spirit of the Dalai Lama’s well-known saying: “My religion is kindness.”

In simple terms, spiritual practice is the training of the mind and awareness, so that we may gradually understand suffering, transform it, and touch genuine happiness.  From a Buddhist perspective, this path is not based on blind belief, but on direct experience and personal practice.

Spiritual practice can take many forms: meditation, mindfulness in daily life, yoga, prayer, or simply learning to pause and observe oneself.  Whatever form it takes, its essence revolves around four fundamental qualities:

• Mindfulness: Living fully in the present moment, clearly aware of what is happening in our body and mind, without judgment or avoidance.
• Compassion: Cultivating kindness and empathy, learning to care for ourselves and for others, and wishing to alleviate suffering for all beings.
• Wisdom: Seeing deeply into the true nature of reality—impermanence, suffering, and non-self.
• Ethical living: Leading a life that does not harm ourselves or others, creating a stable and peaceful foundation for the mind.

Ironically, in an age where science and technology have reached unprecedented heights, human beings often feel more lost and distressed than ever.  We become swept away by the glitter and noise of society, forgetting to turn inward and reconnect with ourselves.

There is a story that may sound humorous at first, yet carries profound meaning:

A man works diligently every day as a rickshaw driver. Someone asks him:
“Why do you drive a rickshaw?”
“To earn money.”
“Why earn money?”
“To eat.”
“Why eat?”
“To live.”
“And after living, what do you do?”
“I drive the rickshaw again.”

This cycle repeats endlessly.  If we never pause to ask, “What am I truly living for?”, our entire life may pass within such a loop, until the very end.

From a practical perspective, spiritual practice offers many tangible benefits in modern life.  One of the most evident is the reduction of stress and anxiety.  Meditation and contemplative practices have been scientifically shown to calm the nervous system, stabilize heart rate and blood pressure, and help us return to a state of inner ease.

More importantly, spiritual practice enhances self-awareness.  By understanding our thoughts, emotions, and habitual reactions, we gradually learn to accept ourselves instead of constantly fighting or judging who we are.  From this acceptance, inner peace and self-compassion naturally arise.

Meditation and mindfulness also strengthen concentration.  As the mind is trained to stay with the breath or a chosen object of awareness, it becomes less scattered and less dominated by restless thinking.  This clarity not only improves work performance but also helps us make wiser decisions and respond more creatively to life’s challenges.

Another fruit of spiritual practice is the development of compassion and healthier relationships.  When we understand our own suffering, we become more capable of understanding the suffering of others.  Instead of reacting with judgment or resistance, we learn to listen and empathize.  As a result, our relationships grow more genuine, stable, and meaningful.

Ultimately, perhaps the greatest gift of a spiritual journey is the discovery of meaning and purpose in life.  This meaning is not something to be found outside ourselves, but something revealed from within.  When we live with awareness and clarity—knowing where we are going and why—even life’s uncertainties and difficulties no longer leave us without refuge.

The journey back to oneself is quiet and unassuming.  It does not seek attention or recognition.  It begins very simply: with a mindful breath, a moment of stillness, and a sincere question asked inwardly.  And perhaps, that is the very first doorway on the path toward awakening.

Homemade Pad Thai Sauce (Balanced, Flexible & Make-Ahead)

You Pad Thai is one of Thailand’s most beloved street foods.  A good Pad Thai is all about balance — sweet, salty, and sour working together in harmony.  In reality, this balance varies from region to region, and even from vendor to vendor.  That’s what makes Pad Thai so personal.

The good news?  Pad Thai is surprisingly easy to recreate at home, especially if you prepare the sauce in advance.  Once the sauce is ready, cooking Pad Thai takes only minutes.  

Ingredients:

1 cup brown sugar

1 cup fish sauce

16 oz. tamarind juice (unsweetened, strained if needed)

Directions:

Add all ingredients to a saucepan.

Heat over medium heat, stirring gently, until the sugar fully dissolves.

Add more sugar if the sauce is too sour

Add more fish sauce if it lacks depth or saltiness

Let the sauce cool completely.

Transfer to a clean glass jar, cover, and store in the refrigerator.

 

Notes

Tamarind varies in acidity depending on brand and concentration, so tasting is essential.

This sauce keeps well in the fridge for several weeks.

For a vegetarian version, substitute soy sauce or tamari for fish sauce.

👉 For each serving of Pad Thai, use ¼–⅓ cup sauce, plus 1–2 tablespoons water to loosen it during stir-frying.

Pad Thai sauce, followed by a simple, clear Pad Thai noodles recipe for two people, just like street Pad Thai should be.

Pad Thai Noodles for 2 People

This recipe is quick, flexible, and easy to to what you have on hand.

Ingredients:

6–7 oz. dried flat rice noodles

2 eggs

6 oz. protein of choice:

Shrimp

Chicken

Firm tofu (vegetarian option)

1½ cups bean sprouts

2–3 green onions, cut into 2-inch pieces

2–3 garlic cloves, minced

1 small shallot, minced

¼–⅓ cup prepared Pad Thai sauce

1–2 tbsp water

2 tbsp neutral oil (or less, if preferred)

 

For serving (optional but recommended):

Crushed roasted peanuts

Lime wedges

Chili flakes

Extra bean sprouts or garlic chives

 

Directions:

Soaking the noodles:

Soak dried rice noodles in warm water for 20–30 minutes until pliable but not mushy.  Drain and set aside.

 

Preparing the wok or pan:

Heat oil over medium-high heat.  Add garlic and shallots and stir briefly until fragrant.

 

Cooking the protein:

Add shrimp, chicken, or tofu.  Stir-fry until just cooked through. Push everything to one side of the pan.

 

Scrambling the eggs:

Crack eggs into the empty side of the pan. Gently scramble, then mix with the protein.

 

Adding noodles & sauce:

Add drained noodles, Pad Thai sauce, and water.  Toss quickly to coat everything evenly.

 

Finishing the dish:

Add bean sprouts and green onions.  Stir-fry for another 1–2 minutes until noodles are tender and glossy.

 

Tasting & adjusting:

Add more sauce, lime juice, or chili flakes as desired.

Serve immediately

Top with crushed peanuts and serve with lime wedges on the side.

Looking at Daily Habits to Understand Our Own Longevity

Longevity is not determined solely by genetics.  The way we eat, move, rest, manage stress, and nurture relationships each day quietly adds to, or subtracts from, our personal lifespan.

According to many medical statistics, certain habits may seem small, yet when practiced consistently over time, they can extend or shorten life by several years, sometimes even decades.  Reflecting on these habits is also a way for each of us to consciously adjust our lifestyle in a healthier direction.

This one

People who eat less meat and increase their intake of fruits and vegetables may extend their lifespan by about five years.  If they also limit high-fat foods such as butter, cream, refined flour, and fried foods, they may gain an additional three years.

Experts often recommend the Mediterranean diet, which includes fish, olive oil, vegetables, fruits, small amounts of red meat, and dairy products—as one of the most ideal eating patterns.  This diet not only provides balanced nutrition but is also rich in antioxidants, benefiting cardiovascular health, mental well-being, and the aging process.

In contrast, being overweight is a significant risk factor.  Exceeding a healthy body weight by about 10 kilograms according to BMI standards may reduce lifespan by up to ten years, mainly due to a higher risk of cardiovascular and metabolic diseases.

Physical Activity and Daily Lifestyle Habits

Regular exercise is one of the most effective “medicines” for extending life.  Exercising at least three times a week, for 15–30 minutes  per session, may add up to seven years to one’s lifespan.  A simple and widely accessible form of exercise is brisk walking.

Oral hygiene is another factor that is often overlooked.  Brushing teeth two to three times a day and having regular dental checkups may help extend lifespan by two years.  Poor oral hygiene not only affects digestion but also allows bacteria to enter the bloodstream, increasing the risk of heart disease.

Alcohol, Tea, and Coffee – Moderation Matters

Moderate alcohol consumption—1–2 drinks per day for women and up to 3 for men—may increase lifespan by about three years and provide some benefits for heart and brain health.  However, excessive drinking—more than four alcoholic drinks or three beers per day—can reduce lifespan by six years, increasing the risk of cancer, liver disease, cardiovascular problems, and mental disorders.

Between tea and coffee, tea, especially green tea, is considered more beneficial due to its high antioxidant content.  Replacing coffee with tea may add three years to lifespan, while drinking more than three cups of coffee per day may negatively affect heart health if not well controlled.

Hidden Factors That Shorten Life

Smoking is one of the most dangerous enemies of longevity. Avoiding smoking and secondhand smoke can prevent the loss of at least twenty years of life.  Statistics show that half of all smokers die before the age of 65.

Excessive sun exposure without protection may also shorten lifespan by about four years, due to the risk of skin cancer and damage caused by ultraviolet radiation.  Sunlight itself is not harmful, but it should be approached properly and at appropriate times.

Mental Well-being and Relationships – Keys to a Long Life

Chronic stress accelerates aging.  Learning to manage stress through exercise, relaxation, meditation, yoga, or psychological therapies may add seven years to lifespan.  Many people who live beyond 100 share a common trait: the ability to remain emotionally stable in the face of life’s changes.

Finally, family and social connections play an essential role.  Living close to loved ones or maintaining strong family ties may extend lifespan by five years.  Loneliness is a major contributor to premature aging, while healthy social relationships help people feel supported, valued, and more at ease when facing illness or old age.

Conclusion

Longevity is not entirely beyond our control.  Every daily habit—from what we eat, how we walk, how we drink a cup of tea, to how we cultivate inner calm and stay connected with family—forms a small brick in building both the length and quality of life.

Living long is not merely about adding years to life, but about living mindfully, moderately, and with meaningful connection.

    

Instant Pot Chicken Feet (Dim Sum–Style, Lighter Version)

Chicken feet are a beloved dim sum classic, prized for their tender, gelatinous texture and deeply savory flavor.  While some people enjoy them purely for taste, chicken feet also offer notable nutritional benefits when eaten mindfully.

Rich in collagen, chicken feet may help support skin elasticity, joint health, and bone strength.  They’re also believed to aid digestion, improve circulation, and support blood sugar balance.  Structurally, chicken feet are mostly skin, cartilage, tendons, and bone—yet they pack a surprising amount of protein and beneficial nutrients.

That said, chicken feet are also high in calories and fat, so moderation is key.  Instead of eating them purely for indulgence, it’s best to enjoy them as part of a balanced meal, avoiding pairing them with other heavy or high-calorie dishes.

At dim sum restaurants, chicken feet are traditionally deep-fried before braising, which significantly increases the calorie count and makes the process impractical for home kitchens.  To enjoy this dish in a lighter, more nourishing way, this recipe uses an Instant Pot, skipping deep-frying altogether while still delivering rich flavor and tender results.

Ingredients

1 pack chicken feet (Walmart or similar)

Seasonings ingredients:

2 garlic cloves, minced

1 slice ginger, minced

1 teaspoon sugar

1 tablespoons seasoning powder

1 teaspoon annatto oil

1 teaspoon oyster sauce

1 teaspoon sesame oil

1 tablespoon chili sauce

1 tablespoon soy sauce

 1/4 cup water

1 red onion, peeled and cut into wedges

Directions:

Preparing the chicken feet:

and drain well.

Sautéing aromatics:

Set the Instant Pot to Sauté.  Add 1 tablespoon cooking oil.  Sauté ginger and garlic for about 5 minutes until fragrant.

Building flavor:

Add the chicken feet and sauté for another 10 minutes, stirring occasionally.  Add all seasonings except the water, and mix well so the chicken feet are evenly coated.

Pressure cooking:

Add enough water to just cover the chicken feet.  Close the lid, set the Instant Pot to Pressure Cook for 10 minutes, then allow a natural release.

Finishing and Serving:

Open the lid, gently stir, and serve warm.

Serving Notes:

Best enjoyed with steamed vegetables or light greens

Avoid pairing with other rich or oily dishes

Great as an occasional dim sum treat rather than a frequent indulgence

This Instant Pot version keeps the soul of traditional dim sum chicken feet while making it lighter, simpler, and more home-friendly—perfect for enjoying without guilt.

Cilantro Pesto

Traditional pesto is an Italian sauce made with basil, garlic, pine nuts, olive oil, and salt.  It pairs beautifully with pasta, grilled meats, or even as a pizza base.  However, pine nuts can be quite expensive. For a more affordable and Asian-inspired twist, this version uses fresh cilantro along with a mix of nuts and seeds.

This cilantro pesto is fragrant, vibrant, and just as versatile as classic pesto—perhaps even more so.  It’s easy to make, nutritious, and full of bold flavor.  Once you try it, you’ll want to keep a jar in your fridge at all times.

Ingredients:

2 bunches fresh cilantro

1 cup mixed nuts and seeds (roasted pumpkin seeds, sunflower seeds, hazelnuts, or any nuts you like)

4 garlic cloves

1 cup olive oil

Salt and black pepper, to taste

A small pinch of sugar (optional, to balance the flavors)

Directions:

Place all ingredients into a high-speed blender, such as a Vitamix.

Blend using the spice or sauce setting until smooth and well combined.

Taste and adjust seasoning if needed.

Storage:

Transfer the pesto to a clean glass jar with a tight-fitting lid.  Store in the refrigerator and use within 5–7 days.

 

 Vegan, Oil-Reduced Cilantro Pesto 

Ingredients:

• 2 bunches fresh cilantro (stems included, washed well)
• 1 cup mixed roasted nuts and seeds
  (pumpkin seeds, sunflower seeds, hazelnuts, or almonds work beautifully)
• 4 garlic cloves
• 2–3 tablespoons olive oil (just enough for richness)
• ½–¾ cup water or unsweetened plant milk (to help blend)
• Salt and black pepper, to taste
• A small pinch of sugar (optional, to balance bitterness)
• Optional: a squeeze of lime or lemon for brightness

Directions:

1.    Add all ingredients to a high-speed blender or food processor.

2.    Blend until smooth, adding more water if needed to reach your desired consistency.

3.    Taste and adjust seasoning.

Storage:

Transfer to a clean glass jar, cover, and refrigerate.
This lighter pesto keeps well for 5–7 days.

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How to Use This Cilantro Pesto:

This sauce is incredibly versatile.  Here are a few easy, everyday ways to enjoy it:

• Noodles: Toss with rice noodles, ramen, or spaghetti.  Add steamed veggies or mushrooms for a quick meal.
• Tofu: Spoon over baked or pan-seared tofu for an instant flavor upgrade.
• Rice bowls: Drizzle over jasmine rice or into the pasta, and  then top with roasted vegetables, tofu, or chickpeas.
• Bánh mì: Spread a thin layer on toasted baguette under the note place of mayo—add pickled carrots, cucumber, tofu, and herbs.
• Dip or spread: Use as a dip for raw veggies or spread on toast and wraps.

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Simple ingredients. Lighter oil. Big flavor.
This cilantro pesto proves that plant-based cooking doesn’t have to be complicated—just fresh, mindful, and delicious.