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 Veggie Dip!

This veggie dip has a nice kick from the cayenne pepper and minced garlic. I do not use mayonnaise or sour cream either... the base is Greek yogurt! The empty spot will be filled with celery tomorrow which I let chill in water overnight so that they are crispier.

- 1 17.6 oz. containers of plain Greek yogurt

- 2 tbsp. minced fresh parsley

- 2 tbsp. minced onion (I used fresh but dried can be substituted as well)

- 1 tsp. garlic salt

- 2 tsp. dill weed (fresh or dry)

- 1 tsp. paprika

- 1/4 tsp. cayenne pepper

- 1 clove minced fresh garlic

Mix together and chill for at least an hour to let the flavors settle. And of course, everything is more fun with a glass of wine. Enjoy!

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!

Homemade Baked Ziti

Baked Ziti

You will need:

• 1 lb. ground beef
• 1 lb. Zita cut pasta
• 5 cups tomato sauce
• 3 cups ricotta
• 2 cups shredded mozzarella
• 1/2cup grated parmesan
• 1/3 cup Romano

Step 1: Preheat oven to 350 and start boiling water. Brown beef, cook pasta al dente (~ 7 min); do not rinse.

Step 2: Combine tomato sauce and ricotta, add beef and ziti- stir well.

Step 3: Add half to 9 x 13 baking dish, sprinkle half of the 3 types of cheese, add remaining pasta mix. Sprinkle the rest of the cheese, bake until top is golden brown and bubbly (~ 40 min).

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

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!