How to Tempur Chocolate!

You will need:
- double boiler
- rubber spatula
- candy thermometer
- parchment paper
- chocolate (using larger amounts of chocolate will make tempering easier

Step 1: Boil water in the double boiler and lower heat to a simmer. Melt 2/3 of the chocolate, stirring often, and remove from heat when you reach 115 F (for dark chocolate) or 110 F (for milk and white chocolate). Do not exceed recommended temperature. Fold in remaining pieces to cool the chocolate to 84 F. Remove any chunks that did not melt, and set aside to reuse.

Step 2: Heat chocolate for 5-10 seconds, stirring, and repeat this process until chocolate reaches 88-89 F (for dark chocolate) or 87 F (for milk chocolate). Do not exceed 91 F.

Step 3: You can now spot test to ensure the chocolate is tempered properly. Spread a thin layer over parchment paper and let cool; if done correctly the chocolate should be smooth and shiny, and if unsuccessful it will be dull and streaky.

Good luck and have fun!

Slow-Cooker Fajitas

You will need:

Fajitas
- 1 lb. boneless chicken breast (marinated in taco seasoning)
- 2 peppers (green and red; I had leftover yellow/red so I tossed them in)
- 1 large onion (mince 1/3 cup and set aside for marinade)
- 1 cup salsa
- 3 garlic cloves, minced
- Tortillas

Homemade Taco Seasoning (I use this rather than the packets)
- 3 tsp. chili powder
- 4 tsp. paprika
- 1 tsp. ground cumin
- ½ tsp. oregano
- 1/8 tsp. cayenne pepper
For taco seasoning without fresh garlic and onion, just substitute (1 tsp.)  garlic powder and (3 tsp.) onion powder.

Homemade Chicken Noodle Soup

Even though it is starting to warm up out there, this soup still gets the job done. Full of healthy tidbits and still tastes delicious!

 

You will need:
- 2-3 lb. stewing chicken
- 1 qt. water
- 1 qt. chicken stock
- 1 med. onion, diced
- 6-8 carrots, diced
- 1 bunch celery, diced
- 3 cloves garlic
- salt/pepper
- olive oil
- egg noodles
- 1 bay leaf
- 1 tsp. dried thyme
- 1 tsp. rosemary, crushed

Step 1: In a large soup pot, drizzle 2 tbsp. olive oil and add the onions and garlic. Cook over medium low heat for about 2-3 minutes until translucent; add desired amount of salt and pepper while they are cooking. Next add the carrots and cook for another minute; add thyme and rosemary. Add the celery, cook another minute.
Step 2: Add the stewing chicken, water, chicken stock, and a bay leaf (or two) to the pot. Bring to a boil, skim any fat, reduce heat to simmer, and cover for 2 hours.
Step 3: Remove chicken from soup, let cool, and debone. Skim any fat and put the shredded chicken back in the pot. Cook egg noodles and enjoy!

Must Have Homemade Salsa

You will need: (These are rough measurements by the way, This makes a giant 8" x 8" dish)

• 6-7 Big Tomatoes ( Canned diced tomatos will work as well, I just prefer fresh when I can get it )
• 2 Green Peppers
• 2 Red Onions
• 8-10 Jalapenos
• Small bunch of Cilantro
• 4 ounces of Lime Juice
• 4 tbsp. Kosher Salt
• Few finely chopped garlic cloves
• Cilantro to taste

Food Philosophy

                            Image by ( Love Veggies

  By ellevalentine)

Lately I’ve been pretty busy trying to keep everything together; fundraisers, clinical, studying, tests, presentations, process papers, patient care plans, trying to find time to sleep, eat, and take care of everything that comes after that.  I try to pour so much energy into the blogs that I posts, making sure that the information is accurate and interesting.  It usually takes me quite some of them together, which is why I haven’t had as many as I would like too. 

Then I realized I’m sure there is something I can come up with that does not require that much effort.  Things that are valuable to me and have now become second nature.

Since I am so passionate about food and the effects that it has on the body I will rattle off a few things.  My philosophy on food is that it should be simple, delicious, and healthy.  Not that I don’t appreciate a complex, well thought out recipe.  It is just not practical for me to fit into my current lifestyle.  Being healthy is a lifestyle choice and needs to be something you are comfortable with.  It should not be an everyday struggle and something you dread. 

That means getting to know your fruits and vegetables; what is in season and the best ways to cook them. 

Homemade Tomato Sauce !

You will need:

• 1/2 cup of olive oil
• 3 cloves of garlic, minced
• 1 medium onion, chopped
• 3 celery hearts, chopped
• 3 carrots, chopped
• 1 tsp. crushed rosemary
• 1 tsp. oregano
• 1 tsp. thyme
• salt, to taste
• fresh ground black pepper, to taste
• 1 tbsp. basil leaves ( fresh if you have them)
• 2 32oz. cans of crushed tomatoes

Healthy Winter Chicken Soup!

You will need:
- 1 lb. marinated chicken breasts, cubed
- 5 (organic) carrots, diced diagonally
- 5 (organic) celery stalks, diced diagonally
- 1 medium sweet onion, sliced
- 1 11 oz. can low sodium cream of (mushroom, chicken, celery; use what you have or like)
- 2 cups low sodium chicken broth
- 2 or 3 cloves of fresh garlic, minced
- 1 bay leaf
- 1 pinch of rosemary, crushed
- 1 tsp. thyme
- 1 bunch of kale, washed and deveined
- Egg noodles

Make your own Blueberry Smoothie !

You will need:- about 1 cup of ice (5 or 6 cubes)
- about 3/4 cup frozen blueberries
- 1 cup vanilla yogurt
- 4 oz. pomegranate juice

I like to blend my ice and juice first (especially if you add protein), to keep from getting frothy. If you add protein it is best to do it last and only for 10 to 15 sec.

Then add the blueberries and yogurt. Blend and enjoy!

My First Taste of Freedom – Part 2

The vagus nerve, the tenth cranial nerve, is really fascinating when you understand everything within the body that it is involved in. It runs from your brainstem down the whole length of the spine to the abdominal organs and innervates every organ along the way. It plays a major role in lowering the heart rate, breathing patterns, intestinal movement, sweating, and speech. It is your bodies off switch when feeling anxious and dealing with an overwhelming amount of stress, and the counterbalance to the fight or flight response. In another post I will talk about its connection to the enteric nervous system, our bodies "second brain", where our serotonin is secreted, packaged, and sent up to the brain via the vagus nerve. 

  

Have you heard about Mycobacterium vaccae yet?

 

  Have you heard about Mycobacterium vaccae yet? It is a type of good bacteria that you breathe in when you spend time in nature or dig in your garden. M. vaccae was discovered on accident during an experiment to find a cure for lung cancer, after boosting the immune system it was also observed that patients “emotional health, vitality, and cognitive function” had improved.

Best Macaroni and Cheese Recipe Ever !

You will need: ( For an 8" pan)

- 16 oz. package of tortiglioni
- large bag of shredded sharp cheddar cheese
- 2 1/2 cups milk
- 2-3 eggs
- teaspoon of oregano, basil, and thyme
- 3 cubes of chicken bouillon
- teaspoon of salt and pepper

 

 

 

 

 

 

 

 

Spicy Black Bean Soup !

You will need:

• 1 lb. dry black beans
• 1 large onion, chopped
• 2 peppers (one red, one green), chopped
• 2 jalapenos, chopped
• 5 cloves of garlic, minced
• 2 quarts of vegetable stock
• 3 tbsp. olive oil
• 2 tsp. cumin
• 2 tsp. coriander
• 2 tsp. oregano
• 2 tsp. cayenne pepper
• 2 tsp. red wine vinegar

Homemade Peppermint Bark!

You will need:
- parchment paper
- candy thermometer
- 12 oz. dark (or semi-sweet) chocolate
- 1 lb. white chocolate
- ½ tbsp. peppermint extract
- ½ cup candy canes (crushed)

I recommend tempering the chocolate because it gives the candy a nice snap!