Modern Persian Food

In Episode #23, co-hosts Bita and Beata wrap up the 3 part series on Norooz, the Persian New Year. Norooz can also be spelled Nowruz, Nowrooz, Noruz. They share stories of the festival that takes place on the 13th day, Sizdah Bedar, literally translated as 'the 13th day out the door'. This year Sizdah Bedar falls on Friday, April 2nd and the new year in the solar calendar will be 1400.

Sizdah Bedar - also knowns as "Nature Day"

Traditionally it is considered bad luck to stay inside on the 13th day after the start of the Persian new year - 13 days after the spring equinox and the turning of the seasons from winter to spring. This 'nature day' is called Sizdah Bedar.

Customs around Sizdah Bedar/Nature day:

• Getting outdoors for picnics, fun, and games
• Getting fresh air
• Going for walks
• Discarding the sabzeh grass from the haftseen sofreh (7 things that start with the letter "seen" and have positive symbolic meanings) by tying a knot in the grass, making a wish and placing it into fresh running water

Picnic foods often enjoyed on Sizdah bedar

• Big pots of food and rice
• Salad Olivier/ Persian Potato salad
• Kababs and burgers
• Ash Reshteh
• Kahoo and Sekanjabeen - lettuce with honey vinaigrette

Ask the Beats!

Question from Nina in San Francisco: How to make the best tahdigh?

• Use either enough oil or a good non-stick pot
• Cover the lid with a dish cloth or rice bonnet
• Cooking tips and techniques: cook it long enough; start with a medium high heat for the first 5 minutes or so, then low and slow
• Tips for checking that the tahdig has set: shake the pot and check that the bottom has taken shape and moves; when cooking small portions, carefully slide a large spoon or spatula underneath and visually check for crispy, brown doneness

Resource links and recipes from this episode:

Ash Reshteh:

• Bita's recipe for: Ash Reshteh | Persian Noodle Soup
• Beata's recipe (short cut version): Ash Reshteh | Persian Noodle Soup – BeatsEats
• Beata's recipe (long version): Asheh Reshteh – Persian Noodle Soup – Original Recipe Post

Lubia Polo:

• Bita's recipe for Loobia Polo | Persian Rice and Green Beans
• Beata's recipe for: Lubia Polo for the Persian New Year Sezdeh be Dar Picnic

Salad Olivier:

• Bita's recipe for Salad Olivier | Persian Potato Salad

Persian Burgers:

• Bita's recipe for Persian Burgers

Podcast production by Alvarez Audio

In Episode #23, co-hosts Bita and Beata continue exploring Norooz (the Persian New Year) including what traditionally goes on the symbolic Haft-Seen table setting, and foods that are served traditionally as well as modern-day.

Haft-Seen translation - 'haft' means 7 in Farsi, 'seen' stands for the letter that represents words that start with the 's' sound

Items traditionally on the 'haft-seen' table that start with the 's' sound and what they might symbolize or represent - choose 7 from the list

• Seeb - Farsi for apple - for beauty and health
• Sonbol - Farsi for Hyacinth flowers for beauty
• Seer - garlic - for health
• Serkeh - vinegar for aging and patience
• Senjed - dried wild olives - for love
• Samanou - what sprout pudding - for patience, power, and bravery
• Sabzeh - green grass (grown from lentils, bung beans, or wheat) - for growth and newness
• Sekeh - coins - for wealth and prosperity

Other items often on the New Year spread along with their meanings

• Goldfish - for movement and life
• Decorated eggs - for fertility
• Mirror - for reflection, light, and wisdom
• Candles - for enlightenment
• Rose water or orange blossom water - for fragrance and sweetness
• Shirini - sweets, pastries and cookies - for a sweet life!

What is the meaning behind Persian New Year?

• Renewal, cleansing, growth, healthy, spreading love, hope
• Family - paying respects to older family and friends

Rituals

• Aid Deedanee - translation: younger generations visit older relatives
• Aidee - farsi for gifts; traditionally cash (crisp, clean, new bills) for new year
• 13 days of eating and celebrating

Traditional Foods

• Herb Rice with Fish | Sabzi Polo Mahi
• Koo koo sabzi | Persian Herb Frittata
• Ash Reshteh | Persian Herb Bean and Noodle Soup

Beata and Bita close out this episode with encouragement to try setting a Haft-Seen table this year, and inspiration to prepare a couple of the traditional foods served for Norooz.

Ask the Beats!

Question from survey results: How to order Persian food from a restaurant?

• Order a variety of kebabs
• Try the doogh drink
• Order a variety of the Persian appetizers
• Try Persian tea and desserts

Resource links and recipes from this episode:

Ash Reshteh:

• Bita's recipe for: Ash Reshteh | Persian Noodle Soup
• Beata's recipe (short cut version): Ash Reshteh | Persian Noodle Soup – BeatsEats
• Beata's recipe (long version): Asheh Reshteh – Persian Noodle Soup – Original Recipe Post

Koo Koo Sabzi:

• Bita's recipe for: Koo Koo Sabzi | Quiche Muffins
• Beata's recipe for: Persian Frittata Koo Koo Sabzi – BeatsEats

Herb Rice and/or Fish

Bita's recipe for Easy Marinated Salmon

Decorated Eggs:

• Bita's instructions for How to Make Marbelized Swirly Colored Eggs

Bita's recipe for Easy Marinated Salmon

Haftseen for Norooz

Podcast production by Alvarez Audio

In Episode #22, co-hosts Bita and Beata give an overview of the Persian New year including when it is, the symbolism around this important holiday, and some of the rituals around preparing for the customary 13 days of festivities.

What is Norooz (also spelled Nowruz, Norouz, etc.): direct translation from Farsi is "New Day". Also referred to as Eid or Aid Norooz. A Persian New Year celebration (the new year based on the solar calendar) and tradition originating in Zoroastrian times almost 4000 years ago. This year the new year will be the year 1400!

When is the Persian new year?

• The Persian New Year falls on the first day of spring at the exact moment of the vernal equinox (typically falling somewhere between March 19th and 21st in our northern hemisphere). This year, in 2021, the exact time of Persian New Year is 2:37:28 AM, Saturday March 20, 2021 (PST)

What is the meaning behind Persian New Year?

• Renewal, cleansing, growth, healthy, spreading love, hope
• Family - paying respects to older family and friends

Customs and rituals taking place in preparation for the turning of the new year

• Spring cleaning and cleansing of home mind, body, and soul
• Shopping for a fresh new outfit, shoes, clothes to be worn on Norooz for good luck
• Preparing and setting up for the Haft-seen spread (more to come on the specifics of the Haft-seen in Part 2 of our Norooz series), specifically growing Sabzeh
• Gathering coins and crisp new bills to give to kids as 'aidee' (translation - new year gifts)

Sabzeh (one of the items on Haft-seen spread)

• Grass grown from lentils, mung beans, or wheat - symbolizing growth and life on the haft-seen table setting
• General steps for growing your own sabzeh include soaking the beans, sprouting, transferring to dish, covering with a cloth, spritzing with water.
• Recommend to follow growing instructions from author Naz Deravian (Bottom of the Pot) from Instagram.
• Buying catnip grass or wheatgrass as a cheat or short cut

Chaharshanbeh Souri (or Suri) - translation, Red Wednesday, also known as the Festival of Light and Fire

• Celebrated on the eve of the last Wednesday of the Persian year (Tuesday night)
• Ritual - take turns jumping over bonfires while chanting:"Sorkhieh toe az man, Zardieh man az toe" - translation: "Your redness/health is mine, my paleness/pain is yours", more casually translated 'hey fire, give me your rosy health and take my sickly complexion!"
• A playful night – a cleansing ceremony circulating feelings of happiness, health, and joy.
• Modern 'cheats' - carefully jump over candles instead of bonfires

Ajeel

• Persian trail mix - mixture of nuts and dried fruit
• Nuts: almonds, walnuts, pistachios, hazelnuts
• Pumpkin seeds
• Dried fruit: toot (dried mulberries), dried figs, dried apricots, yellow raisins
• Dried chickpeas
• Can be customized to your personal preference

Ask the Beats!

Question from one of our focus groups: How do you make a rich Persian dish healthier?

Cut down on fatty meats and deep frying by choosing lean meats and cutting down on butters and oils. Bake or use an air fryer as an option. Also try using a non-stick or teflon pan to cut down on oils for making tahdig (crispy bottom of the rice pot).

Resource links and recipes from this episode:

Naz Deravian http://bottomofthepot.com

Follow @bottomofthepot on Instagram and look out for Naz Davarian's steps for growing your own sabzeh for the haft-seen table

Bita's recipe for: Ajeel | Persian Trail Mix

Podcast production by Alvarez Audio

Food to Bridge Cultural Differences with Special Guest Mahsa Darabi

In Episode #21, co-hosts Bita and Beata welcome special guest Mahsa Darabi of The Moody Persian to reflect on experiences immigrating to the U.S. from Iran as a young child, and how food bridged a gap and became her 'why' for everything she does around teaching, cooking, and Persian food. Mahsa is a self-taught culinary instructor out of Portland, Oregon. She has a passion for passing down her culinary knowledge and sharing it with her community.

Mahsa's Back stories

• Immigrating to the U.S. and feeling alienated at age 7
• The school lunch box story - how Persian food became Mahsa's secret weapon for bringing people into her home, her life, and her culture; Persian food is her 'secret weapon'
• Appearances and curly hair - embracing all natural, wildy curly hair after 25 years and especially after having children of her own. Going from feelings of being not enough to embracing who you are!

Favorite Persian foods to share with others

• Persian breakfast foods and our special herb platter, Sabzi Khordan - simple yet elegant, breaking bread and enjoying a type of cheese is relatable. Also is Mahsa's favorite class to teach. Loves adding bacon to the platter for a modern twist.
• Beata enjoys sharing ash reshteh with friends and neighbors for American and Persian New Years.

Ask the Beats!

Question live from our guest Mahsa: Do you believe in the old tebeh sonati (hot and cold foods), garmi and sardi, to cure ailments?... a custom in old iranian home remedy/medicine.

Although Bita and Beata believe in this old tradition, especially when thought about in terms of balancing types of foods consumed, neither is confident in explaining it and agreed it's a great topic for a future episode!

Resource links and recipes from this episode:

Mahsa's resources:

Website: https://www.moodypersian.com

IG: @themoodypersian

Bita's recipe for: Sabzi Khordan | Persian Herb Appetizer Recipe

Beata's recipe for: Ash Reshteh | Persian Noodle Soup – BeatsEats

Bita's recipe for: Aash Reshteh | Persian Noodle Soup Recipe

Podcast production by Alvarez Audio

In Episode #20, co-hosts Bita and Beata welcome their first special guest, Nilou Nouri, an award-winning wedding officiant and more recently, cookbook author. Together the trio uncover some of the unique aspects of Persian weddings, including how food plays into them.

Defining Factors of Persian weddings:

• Elegant, formal, full of energy, super fun celebration of union and life
• "Sofreh aghd" - a meaningful spread of symbolic items representing the celebration of love and best wishes for the couple's future
• • Eggs, symbolizing fertility
  • Fresh fruits representing abundance and growth
  • Honey to bring sweetness (honey ceremony - feeding honey to each other, again to bring more sweetness; in some regions/Shiraz, feeding yogurt to each other, bringing a light and bright destiny
• Poetry, celebration of love, nature, beauty, abundance, hope and best wishes

Beata and Bita share about their own weddings:

• Blending of Persian culture and western wedding norms such as having bridesmaids (both Bita and Beata had bridesmaids and both had sofreh aghds)
• The sugar ceremony - grinding large, hard sugar cones and sprinkling sugar granules over the heads of the bride and groom, sprinkling sweetness on them to carry through the future. Meaning: each sugar cone represents bride and groom; hoping every contact between them results in sweetness
• Dancing
• The knife dance - women close to the bridal party take turns dancing with the knife or server before cutting the wedding cake

Wedding food:

• Javaher rice / Shirin polo / Jeweled rice
• Buffets filled with a big variety of Persian foods - more traditional
• Plated dinner, fixed menu, served

Reception norms:

• Dancing, dancing, and more dancing!
• Late dinner and late night

Resource links and recipes from this episode:

Nilou's resources:

Website: www.nilouweddings.com

IG: @nilouweddings and @nilourecipes

Cookbook: Amazon or www.21recipes.com

Podcast production by Alvarez Audio

In Episode #19, co-hosts Bita and Beata chat about all things dates! Persian dates that you eat, dates in recipes both traditional and modern, and dates that you go on. They also share experience and stories around Persian matchmaking and getting set up on dates Iranian style.

Persian dates are dates in dried form which taste sweet and buttery/caramel-y.

Hot dates

• Heat in microwave with almond butter for a healthy snack
• Wrap in bacon or prosciutto as an appetizer

Recipes with dates

• Pitted and filled with nuts
• Blended with nuts and other dried fruit and rolled into energy balls
• Used in Persian Lentil and Date Rice | Adas Polo and Reshteh Polo
• Khormah Maloos - cooked with eggs and served for breakfast

Occasions for eating dates in Persian culture

• With tea
• Blended with nuts and other dried fruit and rolled into energy balls
• Memorials
• Breaking fast - start with hot water and dates

Match-making in old Persian culture and personal stories around growing up in Iranian-American families. Introductions for potential marriage.

Ask the Beats!

Question from email: Are there any vegetarian recipes that include pomegranate?

In episode 16 we cover some strategies to leave meat out of Khoresh Fesenjoon | Persian Pomegranate and Walnut Stew. In addition pomegranates make great garnishes to many dishes including salads, cooked vegetables, and mixed rice dishes (shirin polo). Modern ways to add pomegranate to dishes include sprinkling the arils in a morning oatmeal and enjoying mixed into plain yogurt.

Recipe and resource links from this episode:

Bita's recipe for Date and Nut Balls

Bita's recipe for Lentil and Date Rice | Adas Polo

Bita's recipe for Fruited Pomegranate and Kale Salad

Youtube video for How to Deseed a Whole Pomegranate Underwater

Beata's recipe for Walnut and Pomegranate Stew – Khoreshteh Fessenjoon

Beata's recipe for Khormah Maloos - Persian Dates and Eggs

Podcast production by Alvarez Audio

In Episode #18, co-hosts Bita and Beata explore favorite unique Persian appetizers both traditional and modern and new. At the end of the episode, the duo touches on strategies for cooking eggplant to ensure a smooth and creamy consistency in dips and dishes.

Why make Persian appetizers?

• Game time snacks
• Healthy
• Fun and unique - home more, more opportunities to cook and to eat and snack

Bita's favorite Persian appetizers

• Sabzi Khordan
• • a platter with warm breads, fresh herbs, nuts, and cheese (normally feta)
  • loghmeh (Farsi for small sandwich) - creating a perfect warm sandwich bite with thick whole wheat pita bread, butter, feta cheese, walnuts and cilantro
• Eggplant sides - Eggplant Borani/Kashkeh Bademjoon/Bademjan
• • Baked eggplant (peel the skin) blended with kashk or yogurt, olive oil, garlic, salt, mint and walnuts
• Beata's favorites Persian snacks and twists on Persian appetizers
• Chicken wings!
• • Basic recipe -
  • Pomegranate Molasses Chicken Wings -

Other healthy and unique Persian appetizers explored -

• Persian slider burgers
• Mast-o-khiar
• Meatballs
• Koo koo sabzi (mini snacking version prepared in muffin tins)

Ask the Beats!

Mona from Sacramento asks: How do you get eggplant creamy every time?

Make sure you cook the eggplant long enough. Cook it whole with the skin on until it is wrinkly and collapsed. Remove the skin - the flesh should be soft and mushy. Adding oil, kashk, or yogurt will also help add creaminess to an eggplant side dish or appetizer.

Recipe and resource links from this episode:

Sabzi Khordan:

• Bita's recipe for Sabzi Khordan | Persian Herb Appetizer Recipe

Eggplant dip:

• Bita's recipe for Eggplant Borani/Kashk Bademjan | Persian Eggplant Dip
• Bita's video for Roasting Whole Eggplant

Chicken Wings:

• Beata's recipe for Baked Chicken Wings
• Beata's recipe for Pomegranate Glazed Wings

Koo Koo Sabzi:

• Bita's recipe for Koo Koo Sabzi | Herb Quiche Muffins
• Beata's recipe for Persian Frittata Koo Koo Sabzi – BeatsEats

Sliders and meatballs

• Bita's recipe for Persian Kabab Slider Burgers
• Beata's app recipes: 7 Easy Cocktail Party Appetizers

Yogurt dips:

• Bita's recipe for Mast-o-khiar
• Beata's recipe Maast-o-Khiar

Additional resources:

• Oven hug Persian Bites free e-cookbook

Podcast production by Alvarez Audio

In Episode #17, co-hosts Bita and Beata share thoughts on Torshi, Persian pickles including variations, ingredients, and more. The episode explores a deep issue of culture and identity with a special question in the Ask the Beats segment. Each explains struggles and growth around the topic of finding one's place as an Iranian American in terms of culture and identity.

What is Torshi?

• Torshi is a Persian pickled vegetable (and sometimes fruit) made with vinegar and a variety of ingredients dependent on region and family - it can be mixed ('makhloot' in Farsi) or focussed on a single main ingredient and is normally made and stored in a vinegar base
• List of vegetables often found in torshi: cauliflower, carrots, cabbage, peppers, garlic, onions, eggplant, cucumbers, beets
• List of fresh or dried herbs sometimes used in torshi: parsley, cilantro, dill, tarragon, dill, mint
• Spice options: salt, dried, powdered limoo omani (dried lime), turmeric, nigella seeds, fennel seeds, turmeric, crushed peppers

Varieties

• Mixed vegetables (called 'makhloot torshi' in Farsi
• Fruit - peaches, nectarines - for a sweet and sour version
• Finely chopped vs. larger chunk vegetables
• One ingredient, for example all garlic ('seer torshi' in Farsi)
• • the 8 year Torshi or all eggplant
• Spicy - including peppers, has a sharp, spicy bite

Ask the Beats!

Mersedeh of the UK asks: Have either of you ever felt disconnected from your Persian identity?

Bita's response: Definitely yes! Growing up in the midwest as a child and teen and wanting to fit in, Bita often rejected her 'Iranian-ness' by means of not feeling 'American enough' including even wanting to change her name to better fit in at one point. Then later, moving to California and marrying into an Iranian family and being more immersed in the community and the culture and having feelings of not being 'Iranian' enough. Re-creating Persian recipes and deep diving into Persian cuisine has helped Bita grow into more parts of herself.

Beata's response: Yes, had some identity and confidence issues growing up around having a different outward appearance, also the hamburger vs kabab story. Ultimately realizing that being Persian doesn't define a person - Iranian heritage and culture being just one part of many parts making up a good person. Finding balance is very key around all aspects of life and culture. Currently feeling in good terms with an inner confidence and proudness around Persian culture.

Recipe and resource links from this episode:

Bita's blog: https://Ovenhug.com

Beata's blog: https://BeatsEats.com

Reference to Farhang Foundation and panel discussion:

• https://farhang.org
• Farhang Connect: Iranian Cuisine & Cultural Identity | Farhang Connect | Programs

Podcast production by Alvarez Audio

In Episode #16, co-hosts Bita and Beata talk about one of their favorite delicious Persian stews, Fesenjoon (also known as Fessenjoon, Fesenjan), how they enjoyed it growing up, and personal modern recipes and methods for preparing it today.

What is Khoresh Fesenjoon?

• Khoresh means stew in Farsi, however it is more like a saucy dish served with rice
• Fesenjoon, is made with meat of choice (or vegetarian), pomegranate molasses, and walnuts - there are variations in spices and additional ingredients depending on region and family
• Described as a sweet and sour (in Farsi "torsh o shirin"), rich, sultry, comforting dish with a little texture (due to the chopped nuts)
• Appearance is anywhere from a light tan to a dark brown, and can be reddish in hue

Bita's modern recipe

• Using accessible ingredients, cutting down on time, and lightening up a traditionally very heavy, calorically dense, rich dish
• Instant Pot
• Ingredients: boneless chicken pieces, chopped toasted walnuts, spices (saffron, turmeric, cinnamon, cardamom, salt and pepper), lemon juice/cranberry juice (optional)

Beata's recipe

• Stovetop
• Toasting and simmering ground walnuts in a pot while cooking chicken and grated onions separately. Combining the 2 pots and simmering with pomegranate molasses.

Ask the Beats!

Jordan of San Francisco asks

"How do you rehydrate walnuts for sabzi khordan/ Persian herb, cheese, and nut appetizer?"

Soak the nuts in a bowl of water overnight. This results in softer nuts with skins that can be easily peeled off if desired.

Recipe and resource links from this episode:

Fessenjoon:

• Bita's recipe for: Khoresh Fesenjoon | Persian Pomegranate Chicken
• Beata's recipe: Walnut and Pomegranate Stew – Khoreshteh Fessenjoon

Salads and sides:

• Bita's recipe for Sabzi Khordan | Persian Herb Appetizer
• Bita's recipe for Mast o Khiar | Persian Cucumber Dip
• Beata's recipe for: Persian Salads: Maast-o-Khiar with Shallot and Salad Shirazi

Podcast production by Alvarez Audio

In Episode #15, co-hosts Bita and Beata share thoughts on what they feel are essential ingredients and kitchen appliances/hardware to stock a Persian Pantry for basic recipes.

Ingredients

• White, long grain Basmati rice (refer to episode #3, 'Rice')
• Spices - saffron, turmeric, sumac, cumin, cardamom, rose petals, rose water, mint, salt, limoo omani (dried lime)
• Pomegranates - fresh and in molasses form
• Cucumbers
• Citrus - oranges and orange blossom water
• Beans and legumes - chickpeas, kidney beans, white beans, lentils, black eyed peas
• Tomatoes - stewed tomatoes, tomato paste, tomato sauce, tomato soup or ketchup as shortcuts
• Stocks - vegetable broth and chicken stock (homemade or ready made)
• Herbs - parsley, cilantro, mint
• Fats - vegetable oil, butter, ghee, olive oil
• Plain yogurt
• Eggs
• Flours - rice flour, almond flour, wheat starch, corn starch
• Sugar and honey

Equipment

• Rice cookers
• Nonstick pot with tight fitting lid
• Colanders
• Chopping device/food processor
• Instant Pot/pressure cooker (optional)
• Air fryer (optional)

Ask the Beats!

Fariba from LA asks:

"How does saffron affect flavor in Persian foods?"

It has a mildly sweet flavor which is lightly floral and a pleasing, delightful aroma. It also provides a yellowish orange tint to foods.

Recipe and resource links from this episode:

• Resources:
• • Ovenhug's resource for How to Stock a Persian Pantry
  • Ovenhug's Spice Guide
• Bita's recipe for: Sumac Roasted Vegetables
• Khoresh Karafs:
• • Bita's recipe for: Khoresh Karafs | Persian Celery Stew
  • Beata's recipe for: Khoreshteh Karafs Celery and Herb Beef Stew
• Loobia Polo
• • Bita's recipe for: Loobia Polo | Persian Green Bean Rice
  • Beata's recipe for: Lubia Polo for the Persian New Year Sezdeh be Dar Picnic
• Persian Salads:
• • Bita's recipe for: Salad Shirazi | Persian Tomato and Cucumber Salad
  • Bita's recipe for: Mast o Khiar | Persian Yogurt and Cucumber dip
  • Beata's recipes for Persian Salads: Maast-o-Khiar with Shallot and Salad Shirazi
• Adas Polo:
• • Bita's recipe for: Adas Polo | Persian Lentil and Date Rice
• Ash Reshteh:
• • Bita's recipe for: Ash Reshteh | Persian Herb and Noodle Soup
  • Beata's recipe for: Ash Reshteh | Persian Noodle Soup
  • Beata's recipe for: Asheh Reshteh – Persian Noodle Soup – Original Recipe Post

Podcast production by Alvarez Audio