Tummy Bliss

02/09/2025

Summer is the best season for fresh garden vegetables like tomatoes, cucumbers, and peppers. In this recipe, I introduce Bulgaria's most popular salad: the SHOPSKA SALAD. This crunchy, flavorful dish is a vibrant mix of chopped tomatoes, roasted peppers, and cucumbers, generously topped with crumbled feta cheese. The colorful presentation reflects Bulgaria's national flag, and the salad is regarded as Bulgaria’s national dish.

Fun fact: Shopska Salad was the most popular recipe in a European Parliament initiative called A Taste of Europe. Perhaps it's time for you to try making it yourself!

A tip for those sensitive to nightshades: there are ways to reduce the negative effects of their lectins, that are found mainly in the skin and the seeds..
* Tomatoes: Choose fleshy varieties with few seeds, such as Roma or Heritage tomatoes. Remove as many seeds as possible and peel the skin.
* Peppers: Roast the peppers until the skin is charred (using an oven or grill). Peel off the skin and remove the seeds.
* Cucumbers: Peel the skin. Young cucumbers have almost no seeds, but if seeds are well developed, remove them.

INGREDIENTS for a salad for two:

1 big tomato or 2 small ones
1 roasted paprika or sweet red pepper, skin removed and deseeded
1 small Japanese cucumber (or a 1/4 of a bigger cucumber)
1/4 sweet or red onion
2 sprigs of parsley, preferably flat leave one
100 feta cheese, crumbled
1 black olive for decoration (optional)
Red wine vinegar OR apple cider vinegar OR balsamic vinegar
Olive oil
Salt to taste

DIRECTIONS:

If you haven't done this before here is a step by step process of how to roast peppers:
1. Preheat your oven or grill: Set your oven to 450°F (230°C) or prepare your grill for high heat.
2. Prepare the peppers: Wash the bell peppers thoroughly. You can leave them whole or cut them in half and remove the seeds and stem.
3. Roast the peppers:
In the oven: Place the whole or halved peppers on a baking sheet lined with foil or parchment paper. Roast for about 20-25 minutes, turning occasionally, until the skin is charred and blistered.
On a grill: Place the peppers directly on the hot grill grates. Turn frequently, about 10-15 minutes total, until the skin is blackened and blistered.
4. Steam and peel: Once roasted, transfer the peppers to a bowl and cover with plastic wrap or a plate. Let them steam for about 10 minutes. This makes peeling easier.
5. Peel and use: Remove the charred skin gently with your hands or a paper towel. It doesn’t have to come off completely, but most should. Now, the roasted peppers are ready to be chopped or used in the Shopska Salad or your other favorite recipes.

Prepare the rest of the vegetables:
1. Cut the tomatoes into bitesize pieces
2. Peel the cucumber, slice into half lengthwise then cut into half-moons about 1 cm thick.
3. Cut the pepper into bitesize pieces
4. Chop the onions and the parsley
5. Crumble the feta with a fork.

In a medium salad bowl, combine all the vegetables. Gently mix with a spoon. Season with salt, vinegar, and olive oil, then toss to combine. Top with crumbled feta and garnish with an olive and a few parsley leaves (optional). Alternatively, serve the feta in a separate bowl so everyone can add as much as they like to their salad.

31/08/2025

BANITSA – A traditional feta cheese pastry from Bulgaria

Banitsa is a flaky, crispy pastry with a rich, buttery cheesy flavor. It is one of my favorite Bulgarian treats. Typically enjoyed for breakfast alongside yogurt or as an afternoon snack, banitsa is delicious fresh out of the oven. However, it also tastes great the next day—perfect if you have any leftovers! Unless your room temperature is very high, there's no need to refrigerate it. If you want to enjoy it warm again, simply heat it briefly in the microwave or oven to restore its flavors.

Traditionally, banitsa is a phyllo pastry pie filled with a mixture of crumbled feta cheese, thick yogurt, and eggs. However, since phyllo pastry is not always readily available in stores and may pose difficulties for those who cannot eat wheat or are on a low-carb diet, I will provide substitutes in this recipe. These alternatives avoid the issues mentioned above, allowing you to enjoy this delicious treat without compromise.

INGREDIENTS:

7-8 sheets of phyllo pastry
or
10 sheets of spring rolls pastry (you can find these in Asian supermarkets)
For gluten free banitsa - use rice spring rolls pastry
For a low-carb banitsa, use rice paper sheets that have been soaked in water to soften. Soak each sheet individually for about 30 seconds before spreading the cheese mixture on top.

For the filling:
150 grams of feta cheese, crumbled
2 eggs
3/4 cup of yoghurt
a pinch of salt

For brushing:
Water
50 grams of butter melted with 3 spoonfuls of olive oil

For rolled banitsa, you will need a round baking pan (a paella pan works great). If you don't have one, simply place a sheet of parchment paper on a baking sheet and arrange the pastry in a circular, coiled pattern on top.

DIRECTIONS

Preheat the oven to 200 C/ 400 F

In a bowl whisk the eggs with a fork. Add the yogurt, the crumbled feta cheese and a pinch of salt and mix well with a spoon.

Warm the butter and the olive oil until the butter melts.

Spread a sheet of phyllo sheet and sprinkle it with water. If it you are using spring rolls pastry be more generous with the water - this type of pastry is thicker and drier than ordinary phyllo and water will make it fluffier when backed. Brush lightly some of the melted butter mix on the sheet.

Add 2-3 spoonfuls of the cheese yogurt mixture in a line across the long side nearest you. Spread it on the sheet.

Tightly roll up the phyllo sheet to the other long side into a 'rope'. Place seam side down in the center of the parchment covered baking dish and roll into a spiral.

Repeat with the remaining phyllo sheets, continuing to wrap them around the initial one towards the end of the pan in a coiled pattern.

Brush the top of the banitsa with butter.
Bake for about 30-35 minutes or until golden brown.

Take out of the oven. Cover with a cotton kitchen towel to let the banitsa cool without getting dry.

Note: You can bake the rolled phyllo sheets as they are, without rolling them in a coil. Look at the first comment for ideas.

28/08/2025

Here is another entry from the Bulgarian Summer Recipes theme:
ROASTED EGGPLANT, BELL PEPPERS AND TOMATOES DIP (KYOPULOU)

Kyopolou is a popular Bulgarian summer appetizer that finds its origins in Turkish cuisine. Its main ingredient is roasted eggplant but adding roasted peppers and chopped fresh tomatoes makes the dish even more flavorful and delicious. You can enjoy kyopolou chilled or at room temperature, there is no need to warm it before serving.

INGREDIENTS:
1 big eggplant or 2 smaller ones
1 bell pepper
1 medium size ripe tomato
2-3 cloves of garlic (minced)
A sprig of parsley, cut finely
1 1/2 tablespoons of olive oil
1 tablespoon of vinegar
salt to taste

DIRECTIONS
This is how I roast eggplants and peppers on my tabletop gas stove grill in Japan. For a conventional oven, use a high temperature setting and roast until the skin is charred.

Cut the eggplants and peppers in half lengthwise. Cover the grill pan with aluminum foil. Place them on the grill pan with the cut parts facing downward and grill for about 30 minutes, or until the skin is charred.

Gently remove the roasted vegetables from the grill and place them in a bowl. Cover the bowl with a lid or plastic wrap and let them cool. You may notice some brown liquid being released—feel free to discard it.

Once the vegetables are cool enough to handle, gently remove the charred skins.

Using a knife, finely chop the roasted eggplant and pepper. Place them in a medium-sized bowl. Peel the tomato skin (peeling tomatoes reduces the amount of inflammatory lectins they contain), then finely chop the tomato and add it to the bowl with the eggplant and pepper.

Next, add the crushed garlic, finely chopped parsley, olive oil, vinegar, and salt. Mix well.

Sprinkle some chopped parsley on top to garnish. Chill a little before serving.

26/08/2025

It’s summer here in Japan, and with the heat comes a natural craving for lighter, easier-to-digest food. The markets are overflowing with fresh produce, and it’s no surprise that many traditional summer dishes—both here and back home—tend to be vegetable-centered. In the next few posts, I’ll be sharing some of my favorite Bulgarian seasonal recipes. They’re simple to prepare, healthy, and most importantly, delicious. I love making a few of them at once and filling my plate with a little bit of this and a little bit of that—a colorful, vibrant summer feast.

ROASTED ZUCCHINI WITH GARLICKY DILL YOGHURT SAUCE

INGREDIENTS
2 moderately big zucchini, sliced into 1/2 cm rings
250 cc yoghurt
2 cloves of garlic, crushed (if you are not a garlic fan use only 1 clove)
A few sprigs of fresh dill, finely chopped
I tablespoon of olive oil
Salt

DIRECTIONS

You will need a large baking pan to roast the zucchini. If you don't have a big one, cook the zucchini in two batches.

Pre-heat the oven to 200C or 390F

1. Place the sliced zucchini in a bowl.
2. Sprinkle with ½ tablespoon of salt and let sit for 10 minutes.
3. Once the zucchini begins to “sweat,” drain off the released liquid.
3. Drizzle with olive oil and gently toss until all slices are lightly coated.
4. Cover the baking pan with a sheet of cooking parchment.
5. Place the zucchini on the parchment and bake for 30 minutes or until the zucchini begin to lightly brown on top.
Note: ovens are all different so please, watch the zucchini and adjust the time accordingly.

Garlicky dill sauce:
In a small bowl mix the yoghurt, crushed garlic and dill. Stir and mix well. Add salt to taste.

Arrange the roast zucchini in a deep plate. Cover with the yogurt sauce. What is nice about this dish is that it keeps quite well in the fridge and is as delicious if not more the day after. Enjoy it warm or at room temperature.

23/07/2024

Falafels, the little spicy fried balls made of chickpeas from the Middle East are one of my favorites. They are not difficult to make, although it may not look so. I used Yotam Ottolenghi's recipe with a slight modification: to avoid the extra oil I didn't deep fry the falafels but I sautéed them in a fry pan. They turned out quite nice - crunchy on the outside and soft inside. I was told that baking them was fine too so that is what I will try next time.

Ingredients:
1-1/4 cups (250 g) dried chickpeas
1/2 medium onion, finely chopped
2 cloves garlic, crushed
1 tablespoon chopped flat-leaf parsley
2 tablespoons finely chopped cilantro
1/4 teaspoon cayenne pepper
1/2 teaspoon ground cumin
1/2 teaspoon ground cardamom
1/2 teaspoon baking powder
3 tablespoons water
1-1/2 tablespoon all-purpose flour (I used cassava flour to avoid gluten)
olive oil for frying
salt

METHOD

1. Place the chickpeas in a large bowl and cover with cold water at least twice their volume. Set aside to soak overnight.

2. The next day, drain the chickpeas well and combine them with the onion, garlic, parsley and coriander. For the best results, use a meat grinder for the next part. Put the chickpea mixture once through the machine, set to its finest setting, then pass it through the machine for a second time. If you don’t have a meat grinder, use a food processor. Blitz the mix in batches, pulsing each for 30–40 seconds, until it is finely chopped, but not mushy or pasty, and holds itself together. Once processed, add the spices, baking powder, 3⁄4 of a teaspoon of salt, flour, and 3 tablespoons of water. Mix well by hand until smooth and uniform. Cover the mixture and leave it in the fridge for 1 hour or until ready to use.

3. With wet hands, press 2 tablespoons of mixture in the palm of your hand to form a patty. Press them well as they tend to crumble and break.

4. Heat the oil in a fry pan to about 180 degrees (medium.) Place the falafels and cook each side of the patty until brown (about 4-5 minutes.)

5. Drain on a plate lined with kitchen paper. Serve warm or cold.

Link to the original recipe https://ottolenghi.co.uk/pages/recipes/falafel

Health benefits: Being a legume, chick peas are high carbs and not suitable for those on a strict ketogenic diet. However, at 28 their glycemic index is low so they won't cause an insulin spike. They bring a good amount of protein and fiber as well as some important minerals like manganese and copper and B vitamins. For more information see https://www.healthline.com/nutrition/chickpeas-nutrition-benefits

26/04/2024

This recipe looks like a healthy, non flour version of a pancake. I may try it but without the additional honey - sweet potatoes are sweet enough as they are.

TITLE:Do not eat any bread! Try this easy and quick sweet potato recipe!INGREDIENTS:1 sweet potato in slices.2 eggs3 tablespoons of honey2 tablespoons of gra...

28/09/2023

Yotam Ottolenghi’s Curried Lentils and Coconut Soup

I have used this recipe several times now - I love it so much! It’s rich in flavors and is lightly spicy - a wonderful comfort dish for the cooler months. I have made it with red lentils as well as with ordinary brown lentils - they both turned out delicious but personally I prefer brown lentils because they have more texture and more flavor.

Nutritionally lentils are a great source of protein and fiber. However, being beans lentils are also rich in lectins which makes them hard on the digestive system. To decrease the lectin amount I soak the lentils overnight changing the water several times. Then, I cook them in a pressure cooker which further destroys the lectins.

Lentils have a low glycemic index but to decrease it even further after cooking the soup I chill and then reheat it. This process changes creates resistant starch that we can’t digest thus reducing the calorie content of the soup. An added benefit is resistant starch selectively feeds our good bacteria in the intestines, contributing to a healthy balance of bacteria.

Here’s the recipe - enjoy!

INGREDIENTS

2 tbsp coconut oil or sunflower oil (I used olive oil)
1 medium onion, peeled and finely diced
1 tbsp medium curry powder
¼ tsp chilli flakes
2 garlic cloves, peeled and crushed
4cm piece fresh ginger, peeled and finely chopped
150g red lentils, rinsed and drained
400g tinned chopped tomatoes
25g coriander stalks cut into 2cm pieces, plus 5g picked leaves, to garnish
Salt and freshly ground black pepper
400g tin coconut milk
Lime wedges, to serve

DIRECTIONS

Heat the oil in a medium saucepan on a medium-high flame, then fry the onion for eight minutes, stirring often, until soft and caramelised. Add the curry powder, chilli flakes, garlic and ginger, and fry for two minutes more, stirring continuously. Add the lentils, stir through for a minute, then add the tomatoes, coriander stalks, 600ml cold water, a teaspoon of salt and a very generous grind of pepper, and leave to heat through.
Pour the coconut milk into a bowl and gently whisk until smooth and creamy. Set aside four tablespoons – you’ll use this when serving – then tip the remaining coconut milk into the soup pot. Bring the mixture up to a boil, turn down the heat to medium and leave to simmer gently for 25 minutes, until the lentils are soft but still hold their shape.
If you use a pressure cooker/ Instant Pot cook for 20 min on High

Divide the soup between four warmed bowls, drizzle over the remaining coconut milk, scatter the coriander leaves on top and serve with lime wedges for squeezing over.

16/09/2023

GARLIC BUTTER ROASTED PARSNIPS

If you are a regular visitor to this page then you probably know that I love vegetables and trying new, healthy veggie recipes. I am visiting the US now which is always an opportunity to sample new ingredients and cooking ideas. The other day I got fresh parsnips - a root vegetable I don’t normally find in Japan. They look like cream colored carrots and are very aromatic which is why they are often used to flavor bouillon. The taste is similar to carrots except it’s sweeter with perhaps a little tougher texture.
The recipe I am sharing today is of parsnips roasted with garlic butter and herbs. This will make a great veggie side to a fish or meat main meal. Or, if you are me a yummy, no guilt snack to munch on.

INGREDIENTS

1/2 kg or 1lb. parsnips. Smaller is better because the bigger ones have a harder, woody core you may have to discard.

2 tablespoons butter, both salted or unsalted is okay just make sure you adjust the amount of salt you add.

2 cloves of garlic, crushed or finely chopped

1 tablespoon of fresh cut rosemary or any other herb you like

A pinch of red chili flakes (optional)

Salt to taste

DIRECTIONS

You can peel the parsnips or you can wash them well with a brush. Cut them any way you like but what was suggested was to cut them into batons, similar to how you would cut potatoes for French fries.

Preheat the oven to 230C/ 450F

In a small pan warm up the butter, add the garlic and rosemary and cook them briefly until fragrant.

Place the cut parsnips in abaking pan, pour the garlic butter over them, add the salt and chili flakes and mix well so the parsnips are evenly coated.

Place the parsnips in the oven and bake for 10 min. Turn them around and bake for another 8 minutes until golden and soft.

NUTRITIONAL FACTS

Parsnips are rich in potassium: just one cup of parsnips provides you with 500 mg or 14% of your daily needs. They are also an excellent source of fiber with one cup of parsnips providing 28% of the daily requirement

29/03/2023

Here’s a video with a natural remedy that may be of interest to those who deal with digestive issues.
I drink a green smoothie daily and may add some cabbage to it. I don’t have a juicer at home. I love cabbage so it was interesting to see how many benefits it has.

Try this incredible and inexpensive natural remedy for inflammation in the digestive tract. DATA: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1643665/?page=...

28/03/2023

I have started a monthlong experiment: a serving of natto every morning. For those who are not familiar with natto here are some answers to what is natto and the benefits I am expecting to gain from my little experiment.

Natto is made from fermented soy beans (typically small ones, although you can ferment bigger ones too,) that is often a part of the traditional Japanese breakfast. It may be an acquired taste - its smell and texture may put one off, but for those of us used to it natto is delicious.

I love natto! However, since its made of soy and my body reacts to the lectins in the beans, I stayed away from it for a several years. Now I am re-evaluating the situation. Apart from being a great probiotic and source of gut beneficial fiber, natto is also very rich in vitamin K2 that promotes bone health and helps reduce calcium deposits in veins. It is also a good source of many essential minerals and the enzyme Nattokinase that may thin the blood and help break up blood clots.

Nattokinase is available in tablet form as is Vit. K2 however what better way to take nutrients than the way Mother Nature provides them. In a month I will evaluate if there is any noticeable effect on my general wellbeing.

Have you heard of natto before? I am curious if it is available in Asian stores around the world. Do you eat natto or have you taken nattokynaze for cardiovascular health before? I would love to hear your feedback.

A note: fermenting the beans should decrease significantly the amount of antinutrients soy has. So far so good: my body seems to like it 👍🏻🙂

Here is a link to an article about Natto on Healthline for those who o want to learn more: https://www.healthline.com/nutrition/natto

Natto nutrition info: in 100 grams
Calories: 211
Fat: 11 grams
Carbs: 13 grams
Fiber: 5 grams
Protein: 19 grams
Manganese: 67% of the daily value (DV)
Iron: 48% of the DV
Copper: 74% of the DV
Vitamin K: 19% of the DV
Magnesium: 27% of the DV
Calcium: 17% of the DV
Vitamin C: 14% of the DV
Potassium: 16% of the DV
Zinc: 28% of the DV
Selenium: 16% of the DV

18/01/2023

An interesting video I saw regarding the difference between how men and women and wired physically (no, we are not the same!) that also addresses some misconceptions about intermittent fasting and the ketogenic diet. Both are said to contribute to weight loss, reduced inflammation and improved general health. If done properly!

Did you know that women have to approach fasting differently than men?⠀So much of the modern research on fasting was primarily conducted on young college mal...

06/01/2023

Hello friends!
I am looking into offering cooking lessons online. I would like to have a sample video to showcase what a lesson is like. Towards that I am offering a free lesson on how to cook something of your choosing OR I can make suggestions to choose from. In exchange I want to record the Zoom session and put it on YouTube, meaning my partner will be starring in a cooking video 🌟🙂 I need to look into how to take your name off the screen, but if you are interested you may have to be comfortable with it being printed there. Or open a new Zoom account with only initials.
I have already done a session like that and it was FUN!
Let me know. I will wait to hear from my friends on tummy bliss before I post this on my regular page.
Makayla