Recipes on Werk Space

Recipes

Mon, 01 Jan 0001 00:00:00 +0000

Malaay Lentil Coconut Stew

Tue, 13 Jan 2026 00:00:00 +0000

Lentil Coconut Stew (Malaay Style)

A creamy, spice-forward lentil stew inspired by Somali Malaay, optimized for longevity, low inflammation, and EAT–Lancet alignment.

Servings

Ingredients

1 cup red lentils, rinsed
3–4 green onions, sliced
2 garlic cloves, minced
1 tsp grated ginger
1 tsp cumin
½ tsp turmeric
¼ tsp cardamom
1 cup light coconut milk
1 cup water or low-sodium vegetable broth
1–2 tsp soy sauce or white miso (optional umami; replaces salt)
Lime juice to finish
Black pepper to taste

Optional longevity additions

Instant Pot Grain Atlas

Thu, 23 Oct 2025 00:00:00 +0000

About

Instant Pot preparation guide for a variety of grains. These grains are those most suitable for longevity, cognitive function and meet the EAT-Lancet guidelines

✅ All cook times assume “High Pressure” + 10-minute natural release (NR).

Grains marked
🧠 = Longevity & Cognitive Support
💪 = Anti-inflammatory, muscle & metabolism support
🌍 = Sustainable / EAT–Lancet ideal
are preferred

Single Grains

Grain	Indicators	Water (per 1 cup dry)	Cook Time	Yield	Notes
Amaranth	🧠💪🌍	2 cups	5 min	~2½ cups	High in lysine, magnesium, and calcium; slightly sticky, nutty flavor.
Barley (hulled)	💪🌍	2½ cups	25–28 min	~3 cups	Higher fiber; slower-cooking.
Barley (pearled)	💪🌍	1½ cups	20 min	~3½ cups	Mildly chewy; great in soups and stews.
Brown Rice	💪🌍	1¼–1½ cups	20–22 min	~3 cups	Classic whole grain; use more water for softer texture.
Buckwheat (kasha)	🧠🌍	1¾ cups	5 min	~2½ cups	High in rutin; earthy flavor; toast first for texture.
Bulgur (coarse)	🌍	1¾ cups	3 min	~3 cups	Quick-cooking cracked wheat; good rice substitute.
Farro (pearled)	💪	1½ cups	10–12 min	~3 cups	Nutty flavor; good for salads and bowls.
Freekeh	💪🌍	1¾ cups	10 min	~3 cups	Roasted green wheat; smoky, high-fiber, prebiotic-rich.
Millet	🧠🌍	1½ cups	10 min	~3 cups	Light, fluffy, gluten-free; neutral flavor.
Oats (steel-cut)	🧠💪	2½ cups	4 min	~3 cups	Beta-glucans support heart and brain health.
Quinoa	🧠💪🌍	1¼ cups	1 min	~3 cups	Complete protein; rinse well; add ½ tsp olive oil for fluffiness.
Sorghum	💪🌍	2½ cups	20–22 min	~3 cups	Drought-tolerant; chewy and sweet; holds texture well.
Teff	🧠💪🌍	2½ cups	6 min	~3 cups	Ethiopian staple; high in iron, calcium, and resistant starch.
Wild Rice	💪🌍	2 cups	28–30 min	~3 cups	Chewy texture; excellent for cold salads.

Multi-grain Combinations

Mix Name	Indicators	Ingredients (dry)	Water	Cook Time	Texture / Use
African Heritage Mix	🧠💪🌍	1 cup teff + 1 cup millet	3 cups	6 min	Soft and nutrient-dense; ideal for breakfast or side dishes.
Ancient Grain Fusion	🧠💪🌍	1 cup amaranth + 1 cup quinoa	3 cups	5 min	Soft and nutty; excellent for porridge or breakfast bowls.
Balanced Bowl Base	💪🌍	1 cup quinoa + 1 cup brown rice	2¾ cups	20 min	Light, nutty; perfect for salad or bowl bases.
Desert Resilience Blend	💪🌍	1 cup sorghum + ½ cup millet + ½ cup amaranth	3¼ cups	20 min	High in fiber and minerals; drought-tolerant ingredients.
Energy Mix	🧠💪	1 cup millet + ½ cup quinoa + ½ cup steel-cut oats	3¼ cups	6 min	Creamy; ideal for breakfast or side dishes.
Hearty Fiber Blend	💪🌍	1 cup farro + 1 cup barley	3 cups	22 min	Chewy, earthy; great for soups and pilafs.
Mediterranean Mix	💪🌍	1 cup bulgur (or farro) + ½ cup barley + ½ cup brown rice	3 cups	18 min	Balanced texture; drizzle with olive oil + lemon.
Protein Grain Medley	🧠💪🌍	1 cup green lentils + 1 cup quinoa	3 cups	9 min	Hearty, high-protein base for stews or salads.
Roots & Rain Mix	💪🌍	½ cup millet + ½ cup amaranth + ½ cup barley + ½ cup lentils	3¼ cups	10 min	Earthy and filling; great with roasted vegetables.
Wild Harvest Blend	💪🌍	1 cup wild rice + ½ cup brown rice + ½ cup barley	3½ cups	28 min	Dense, aromatic; ideal for cold salads.

Additional Notes & Expert Tips

Toasting grains first (2 minutes in dry pot on “Sauté” mode) deepens flavor and prevents clumping.

Red Lentil–Pumpkin Soup

Thu, 23 Oct 2025 00:00:00 +0000

Red Lentil–Pumpkin Soup

About

A warm, comforting red lentil and pumpkin soup that is naturally EAT–Lancet aligned, high in fiber, low in saturated fat, and rich in anti-inflammatory spices.
This unified recipe includes:

Classic version
EAT–Lancet optimized version
Longevity / anti-aging enhancements

All variations share the same core flavor profile.

Servings

6–8 servings

Ingredients

Base Ingredients (Same for All Versions)

1 tablespoon olive oil
1 yellow onion, diced
4 cloves garlic, minced
1 tablespoon garam masala
1 teaspoon ground cinnamon
1/8 teaspoon cayenne pepper (or more to taste)
1 1/2 cups red lentils, rinsed
15-ounce can pure pumpkin purée
2 tablespoons maple syrup
6 cups vegetable broth
Salt:
- Classic: 1 tablespoon
- EAT–Lancet Option: 1–2 teaspoons

Optional Final Seasonings

1 tablespoon olive oil (Classic)
2 teaspoons maple syrup
1 teaspoon garam masala
1/4 teaspoon cinnamon
Pepitas (green, shelled pumpkin seeds), for topping
Fresh lemon juice (1–2 teaspoons per bowl)
Chopped cilantro or parsley

Optional EAT–Lancet Enhancements

Add 2 cups chopped vegetables (spinach, bell pepper, carrot, tomato)
Use reduced-sodium vegetable broth
Reduce total added oil by ½–1 tablespoon

Optional Longevity Enhancements (Anti-Aging)

Stir ¼ teaspoon turmeric + a pinch of black pepper into the soup at the end
Add fresh lemon juice before serving
Add a handful of spinach directly into the hot soup — it wilts instantly
Top with pepitas for magnesium, zinc, and anti-aging fats
Add cilantro for polyphenols

Preparation (Slow Cooker)

Heat olive oil in a skillet over medium heat.
Add onion and cook 2–3 minutes, until slightly softened.
Add garlic, garam masala, cinnamon, and cayenne; sauté 1–2 minutes until fragrant.
Transfer the mixture to a slow cooker.
Add rinsed lentils, pumpkin purée, maple syrup, broth, and salt (see Classic vs EAT–Lancet amounts).
Cover and cook on LOW for 6–8 hours or HIGH for 4–5 hours, until lentils are soft.
Stir well. Adjust consistency with broth or water if needed.
Add optional longevity enhancements (lemon, turmeric, spinach, pepitas).
Taste and adjust seasoning.

Serve

Serve warm and top with:

Goan Shrimp Curry

Thu, 23 Oct 2025 00:00:00 +0000

Goan Shrimp Curry (Classic + EAT–Lancet Options)

About

A Goan-style coconut milk curry that can be prepared in its original form or enhanced with EAT–Lancet Planetary Health Diet and longevity upgrades.
Use the version that fits your goals: Classic, EAT–Lancet–Optimized, or Fully Longevity-Enhanced.

Servings

4–6 servings

Ingredients

Base Curry (same for all versions)

2 Tbsp olive oil
2 medium shallots, chopped
1 tsp sweet paprika
1 tsp smoky paprika
½ tsp turmeric
½ tsp ground black pepper
¼ tsp ground cayenne
Coconut milk:
- Classic: 1¼ cup (13 oz can)
- EAT–Lancet Option: ¾ cup coconut milk + ½ cup unsweetened oat or almond milk
1½ lb shrimp, peeled & deveined (preferably sustainably sourced)
Salt (Classic: to taste • EAT–Lancet: ½–¾ tsp)
2 tsp lemon juice

Optional Add-ins for EAT–Lancet Version

2 cups chopped vegetables (e.g., tomatoes, red bell pepper, spinach)

Grain to Serve With

Classic: Brown rice or quinoa (½ cup cooked per serving)
EAT–Lancet Option: Protein Grain Medley (½ cup cooked per serving)
- Instant Pot:
  1 cup lentils + 1 cup quinoa + 3 cups water · High Pressure 9 min · NR 10 min

Longevity Enhancements

Stir ¼ tsp turmeric into the cooked Medley (activates with curry heat)
Add fresh cilantro + fresh lemon at serving
Add spinach directly to the hot Medley so it wilts instantly (boosts folate & lutein)

Preparation

Heat olive oil in a skillet over medium-high heat.
Add shallots and cook until lightly browned, about 2 minutes.
Remove pan from heat and stir in paprika, turmeric, black pepper, and cayenne to form a spice paste.
Return to heat and add coconut milk (or coconut + plant milk). Stir thoroughly.
Bring to a gentle simmer.
Add shrimp, salt, and lemon juice. Stir to coat.
(Optional EAT–Lancet step) Add chopped vegetables.
Lower heat and cook until shrimp are pink and opaque, 3–5 minutes.
Taste and adjust seasoning.

Serve

Serve immediately over your choice of grain:

Balsamic Vinaigrette

Thu, 23 Oct 2025 00:00:00 +0000

About

Both tangy and slightly sweet, balsamic vinaigrette is versatile enough to complement a variety of greens and vegetables without overpowering them.

Ingredients

1/4 cup balsamic vinegar
3/4 cup olive oil
1 Tbs honey
2 tsp dijon mustard
1 clove mined garlic
1/2 tsp salt
1/4 tsp ground black pepper

Preparation

Mix together all of the ingredient except the olive oil.
Once it is well mixed slowly add olive oil while continuing to mix.
Mix until thick and smooth

Serve

Serve over greens. Store in an airtight jar for up to a week.

Ceviche

Sat, 22 Jul 2023 12:03:18 -0500

What is Ceviche?

Ceviche is made of fish or shellfish marinated in citrus and seasonings. Different versions of ceviche are part of the culinary culture of various Spanish-American countries along the Pacific Ocean. In Peru it is considered a flagship dish and cultural heritage.

Traditionally, a raw white fish, such as sea bass, is used but many times this is replaced with a cooked shrimp. The versions I make include cooked shrimp or, contrary to tradition, leftover grilled salmon. A cooked whitefish such as tilapia would work well also. The spiciness of the dish is determined by the type and quantity of chile used.

Paloma: a summer drink

Sat, 22 Jul 2023 12:03:18 -0500

Servings

About 6

Ingredients

Juice of 6-8 limes (about 4 ozs)
Juice of 1 lemon
Juice of 1/2 grapefruit
9 oz of tequila (100% agave but not top shelf)
24 oz of Fresca (or other grapefruit soda)
Ice to chill

Preparation

Juice the limes, lemon and grapefruit.
Pour into a pitcher
Add the tequila
Chill
When ready to serve, add the Fresca and ice.

Serve

Serve with a slice of lime. Enjoy!.

Chipotle, el Rey

Sat, 22 Oct 2022 12:03:18 -0500

Ingredients

1-2 cups Chipolte sauce (use less for a milder spice)
1.5 pounds Ground beef
1 Tablespoon Olive oil
1 Onion (chopped)
4 cloves Garlic
2 inches Ginger
1.5 teaspoons Cumin seed
1/2 teaspoon Tumeric
1.5 teaspoons Spanish paprika
1 teaspoon Cinnamon
2 cans Diced tomatoes
3 cans Beans (black, pinto, northern, etc)
2 teaspoons Molasses

Chipotle Sauce

Sat, 22 Oct 2022 12:03:18 -0500

Ingredients

7 oz Chipoltes in adobe sauce (found in most groveries)
1 teaspoon Garlic powder
1/2 teaspoon Cumin powder
1/2 teaspoon Lime juice
1/4 cup Cilantro (chopped)
3/4 cup Greek yogurt
Water (add to get desired thickness)

Preparation

Add all ingredients to a blender and blend until smooth. Add water and blend to desired thickness.

Makes about 2 cups. Store in an airtight jar in refrigerator for up to a week.

Core Workout

Tue, 21 Jun 2022 00:00:00 +0000

Introduction

Choose one of the groups to workout, Group 1, Group 2, or Advanced. Perform each exercise for the time indicated, taking breaks as needed. It is expected that you will fully cycle through a single group to get a complete workout. Completing a group will give you a 14 minute workout.

	Group 1	Group 2	Advanced
1	Plank (1 min)	Plank (1 min)	Plank, mogul (1 min)
2	Dead bug (1 min)	Mason twist (1 min)	Bicycle crunch (1 min)
3	Side plank (1 min)	Side plank (1 min)	Side plank, stacked with toe tap (1 min)
4	Reverse crunch (1 min)	Reverse crunch (1 min)	Reverse crunch with V-sit (1 min)
5	Mountain climbers (1 min)	Bird dog (1 min)	Box jumps (2 min)
6	Hip Escape (1 min)	V-sit (1 min)	L-sit (1 min)
7	Get up (2 min)	Get up (2 min)	Get up (2 min)
8	Plank (1 min)	Plank (1 min)	Plank, lift leg (1 min)
9	Dead bug (1 min)	Mason twist (1 min)	Bicycle crunch (1 min)
10	Side plank (1 min)	Side plank (1 min)	Side plank, full extend (1 min)
11	Reverse crunch (1 min)	Reverse crunch (1 min)	Reverse crunch with V-sit (1 min)
12	Mountain climbers (1 min)	Bird dog (1 min)	Captain’s chair (1 min)
13	Hip Escape (1 min)	V-sit (1 min)

If you feel you need a little extra punch after completing this workout, add a 2 minute bear crawl or crocodile crawl at the end of the routine.

Maqluba

Tue, 14 Jun 2022 00:00:00 +0000

This version uses chicken and cauliflower but it can be easily adjusted to use lamb and eggplant.

Serves 6.

Ingredients

6-8 pieces of chicken (thighs)
1 cauliflower
2 cups uncooked rice
olive oil

2 cloves garlic (minced)
ginger, about 1 inch piece (chopped)
1 1/2 teaspoons tumeric
1 teaspoon cinnamon
1 teaspoon allspice
1 teaspoon cumin
1 teaspoon coriander
1/2 teaspoon pepper
1 teaspoons salt

2 carrots (julienne)
1 bunch fresh parsley (chopped)

1 1/2 cups chicken broth
2 cups water

Optional: a handful of pine nuts
Serve with: yogurt, cucumbers and tomatoes

Preparation

Step 1

Remove skin from chicken if desired. Grill chicken for about 15 minutes.

Lamb Cabbage Rolls

Sun, 22 May 2022 12:03:18 -0500

Last updated: 2025-12-06

A Dalton Original Mash-up

A meal that mixes near and far eastern ideas to a give a delicious easily served meal. It also reheats very well.

Lamb Cabbage Rolls

Serves 6-8

Ingredients

1 large head green cabbage (or savoy cabbage)

For the Filling

1 lb lean ground lamb (90% lean if available)
1 cup cooked whole grain or 1/2 cup uncooked white rice (choose one: barley, farro, millet, or brown rice)
5 cloves garlic (minced)
2 tablespoons chopped ginger (about 2 inch piece)
1 large egg
1–2 tablespoons soy sauce
1 teaspoon black pepper
1 1/2 teaspoons tumeric

For the Broth

5 ounces shredded carrots
8 ounces mushrooms
1 bunch green onions
1 bunch fresh parsley
2 cups vegetable broth
1 tablespoon soy sauce
1–2 tablespoons fresh lemon juice

Recipes on Werk Space

Recipes

Malaay Lentil Coconut Stew

Lentil Coconut Stew (Malaay Style)

Servings

Ingredients

Instant Pot Grain Atlas

About

Single Grains

Multi-grain Combinations

Additional Notes & Expert Tips

Red Lentil–Pumpkin Soup

Red Lentil–Pumpkin Soup

About

Servings

Ingredients

Base Ingredients (Same for All Versions)

Optional Final Seasonings

Optional EAT–Lancet Enhancements

Optional Longevity Enhancements (Anti-Aging)

Preparation (Slow Cooker)

Serve

Goan Shrimp Curry

Goan Shrimp Curry (Classic + EAT–Lancet Options)

About

Servings

Ingredients

Base Curry (same for all versions)

Optional Add-ins for EAT–Lancet Version

Grain to Serve With

Longevity Enhancements

Preparation

Serve

Balsamic Vinaigrette

About

Ingredients

Preparation

Serve

Ceviche

What is Ceviche?

Paloma: a summer drink

Servings

Ingredients

Preparation

Serve

Chipotle, el Rey

Ingredients

Chipotle Sauce

Ingredients

Preparation

Core Workout

Introduction

Maqluba

Ingredients

Preparation

Step 1

Lamb Cabbage Rolls

Lamb Cabbage Rolls

Ingredients

For the Filling

For the Broth

Garnish

Preparation

Step 1