Mo Maruf

Falafel has about 13.5 grams of protein per 100 grams, or around 2.3 grams in one small patty. Falafel gets talked up as a protein food, and that makes sense. It’s built from chickpeas or fava beans, plus herbs, onion, garlic, and spices. Still, the protein count is easy to overrate. A small falafel patty […]

One large egg white gives you about 2 tablespoons, though the count rises or falls a bit with egg size. If you’re cooking from scratch, this tiny measurement can trip you up. A carton may list egg whites in tablespoons, while a recipe asks for whole egg whites. Or the recipe says “3 egg whites,”

A 15-pound turkey usually roasts for 3¾ to 4¼ hours at 325°F unstuffed, or about 4 to 4¼ hours stuffed. A 15-pound turkey sits in the sweet spot for a family meal: big enough to feed a crowd, small enough to roast in one afternoon. Pull it too soon and the center lags behind. Leave

Yes, raw chia seeds are edible, but they’re easier to handle when stirred into yogurt, oatmeal, smoothies, or water. Raw chia seeds are fine to eat. You don’t have to cook them, and you don’t have to grind them before adding them to food. That makes them easy to work into breakfast, snacks, or baking.

Seven grams of sugar is about 1¾ teaspoons, which is a small spoonful but not a throwaway amount on a food label. Seven grams doesn’t sound like much until you measure it. Once you picture that amount in a spoon, food labels start making more sense. A yogurt cup, coffee drink, sauce, or cereal bar

A small serving of seaweed can help with iodine, but no practical amount of seaweed alone gives complete nutrition. Seaweed earns its healthy reputation. It brings iodine, trace minerals, fiber, and a punch of savory flavor in a tiny portion. That sounds close to a one-food fix, yet the real answer is less dramatic. Seaweed

Opened tahini often keeps for 4 to 6 months in the fridge, and some brands say a clean, tightly sealed jar can last up to a year. Tahini looks sturdy on the shelf, so an opened jar can fool you. It is ground sesame seeds and oil, so it does not turn bad overnight. Still,

Pierce the soft eye, drain the water, then tap the shell around its middle until it splits into clean halves. A fresh coconut can feel stubborn the first time you try to open one. The shell is hard, the shape rolls around, and one bad hit can spill the water or mash the meat. The

Sautéed cabbage turns sweet and tender in about 10 minutes when it’s sliced thin, cooked hot, and salted at the right time. Cabbage gets a bad rap when it’s boiled to death or dropped into a pan that never gets hot enough. Done well, it lands in a sweeter, softer, richer place. The edges pick

Baked artichokes turn tender and nutty when you trim them well, season the leaves and heart, and roast until the edges brown. Artichokes can look a little stubborn the first time you bring them home. The leaves are tight, the stem is thick, and the fuzzy choke in the center can make the whole job