Code Delicious with Dr. Mike

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Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Duck Confit.

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Ingredients:

24 duck legs

Aromatics for Confit:

½ bunch fresh thyme
5 shallots, cut in 1/4 “rings
10 bay leaves
20 cloves garlic
3 sprigs of sage

Directions:

Preheat oven to 220 degrees, In a large hotel pan place aromatics on the bottom.

Place the duck legs intertwining, over the aromatics.

Using all fat from the breakdown of the whole ducks, cover the duck legs completely.

Cover with parchment paper, then foil tightly. Cook for 4 hours, or until the meat easily breaks away from the bone.

When cooled, take duck legs out of the fat, and strain fat. Place in ½ hotel pans with fat poured over the legs.

Discard liquid, keep all fat for other uses.

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Make cooking enjoyable.Meal preparation used to take about seven hours. Innovations led to prepared, packaged foods. These time savers were embraced widely. Who wouldn’t want to cut down cooking time to a mere three hours from seven?

It’s tricky to return to that age before convenience.

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However, you can cook incredible meals from simple ingredients. Keep it simple and make as many of your meals as possible. Other cultures have interesting cooking techniques that you can use in your own kitchen.

When food is scarce, innovations are made to get the most out of what is available. Fermentation, curing and preservation came out of a need to have food after the growing season. Cheap, abundant food becomes ancillary. The connection to food decentralizes its place in your life.

Listen as Christopher Kimball joins Dr. Mike Fenster to share how to love the simple foods you create at home.

Sponsor:

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Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Mediterranean Chicken Thighs.

Ingredients:

8 bone-in, skin-on chicken thighs
Kosher salt and freshly ground black pepper, to taste
3 tablespoons extra-virgin olive oil12 garlic cloves
2 large yellow onions, thinly sliced (about 4 cups)
1 lemon, thinly sliced, seeds discarded
2 tablespoons fresh oregano leaves, plus more for garnish
1 cup mixed Greek olives
Juice of 1 lemon

Directions:

Remove the chicken from the fridge 20 minutes before cooking to remove the chill.

Preheat the oven to 350°. Season the chicken on both sides with salt and pepper.

In a large ovenproof pan or Dutch oven large enough to hold all the thighs in a single layer, heat the olive oil over medium-high heat.

Add the chicken, skin-side down, and sear until golden brown, 5 to 6 minutes.

Add the garlic cloves to the pan and flip the thighs over.

Cook until the garlic is fragrant and has gotten a little brown, 2 to 3 minutes.

Remove the chicken and garlic from the pan and set aside.

Add the onions, lemon slices and oregano, and season with salt and pepper.

Cook until the onions have wilted and the brown bits on the bottom of the pan have loosened, 6 to 8 minutes.

Nestle the thighs skin-side up in the onion mixture and add the garlic and the olives.

Pour the lemon juice over the chicken and transfer the pan to the oven.

Bake for 40 to 50 minutes.

Scatter fresh oregano leaves over the top and serve.

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Industrial food contributes to chronic illness in children. Find out how.A lot of chronic disease begins in childhood. An unhealthy gut microbiome contributes to susceptibility for chronic disease.

What are we feeding our kids?

Genetically modified foods and pesticides can alter cells and disrupt the gut. A non-industrial, organic-based diet can heal the gut.

Regulatory agencies typically rely on manufacturers themselves to provide most of the data supporting safety of genetic modification. Not all foods are tested on people before they are taken to market.

Genetic modification isn’t absolutely bad. Innovations can come from genetic modification.

Listen as Dr. Vincanne Adams and Dr. Michelle Perro join Dr. Mike Fenster to discuss genetic modification and pesticide use impacting food in detail.

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Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Mediterranean Style Red Snapper with Fennel.

Ingredients

1/2 teaspoon minced garlic
1/2 teaspoon lemon zest
1/2 teaspoon fresh thyme
1/8 teaspoon cayenne pepper
4 red snapper fillets (6 ounces each)
2 teaspoons olive oil, divided
1/2 medium sweet red pepper, julienned
3 green onions, chopped
1 garlic clove, minced
1/2 bulb of fennel diced fine
2 chopped roma tomatoes fresh
1/2 cup chopped Kalamata/Castelvetrano olives
1/4 cup minced chives

Directions

Combine the lemon zest, garlic, thyme and cayenne; rub over fillets. In a large nonstick skillet coated with cooking spray, cook fillets in 1 teaspoon oil over medium heat for 4-5 minutes on each side or until fish flakes easily with a fork. Remove and keep warm.

In the same pan, sauté the red pepper and onions & fennel in remaining oil until crisp-tender. Add garlic; cook 1 minute longer. Stir in tomatoes. Bring to a boil. Reduce heat; simmer, uncovered, for 3 minutes or until liquid has evaporated. Serve with snapper. Sprinkle with olives and chives. Yield: 4 servings.

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Cholesterol isn't bad for your heart, contrary to what you may have heard.Doctors have gotten it wrong about cholesterol in the past. The guidelines have changed, but we still get stuck on old information.

Why have you been told to avoid saturated fault? Because of cholesterol. You’ve been told cholesterol causes heart disease. Wrong.

You need cholesterol for vitamin D production, sex hormones and brain health.

This focus on cholesterol has lead to the over-prescription of statins. In many cases, you can improve heart health without these drugs. Statins are mildly anti-inflammatory but carry many side effects. Fish oil can reduce inflammation and has no negative side effects. Citrus bergamot lowers triglycerides and inflammation and raises HDL cholesterol (the "good" kind).

Cholesterol is far more complicated than the two categories established decades ago. Particle testing is more reliable for getting an accurate picture of your own cholesterol. Of course, your cholesterol numbers won’t determine your risk for heart disease.

It’s more important to reduce your inflammatory risk by improving your diet and helping your gut microbiome than to worry about cholesterol.

Listen as Dr. Jonny Bowden joins Dr. Mike Fenster to preach the gospel of cholesterol.

Sponsor: Real Salt - Is Your Salt Real?

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Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Porchetta. Recipe variation from Mario Batali.

Yields up to 8 servings

INGREDIENTS

1/2 boneless pork loin, about 4 pounds
4 tablespoons virgin olive oil plus 4 tablespoons
1 medium onion, thinly sliced plus 4 cut in halves
1 bulb fennel, thinly sliced, leaves removed and set aside
2 pounds chopped pork shoulder
2 tablespoons fennel seeds
2 tablespoons freshly ground black pepper
2 tablespoons chopped fresh rosemary
6 cloves garlic, thinly sliced
3 eggs

DIRECTIONS

Preheat oven to 425 degrees F.

Butterfly pork loin to become a sheet 1inch thick and about 8 inches by 14 inches. Sprinkle with salt and pepper and set aside.

In a 12 to 14 inch saute pan, heat olive oil until smoking. Add onion and fennel and saute until softened and lightly browned, about 10 minutes. Add ground pork, fennel seeds, pepper, rosemary and garlic. Cook until the mixture assumes a light color, stirring constantly, about 10 minutes. Allow to cool. Add chopped fennel leaves and eggs and mix well.

Spread mixture over pork loin and roll up like a jelly roll. Tie with butchers twine and place in roast pan on top of halved red onions. Place in oven and roast 75 minutes, or until interior temperature is 140 degrees F. Remove and allow to rest for 10 minutes.

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Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Warm Brussels Sprout & Hazelnut Salad.

Ingredients

12 ounces of fresh brussels sprouts
3/4 c hazelnuts
Shallots, finely minced
1 tablespoons honey
Sherry vinegar
Extra virgin olive oil
3 ounces of bacon or pork belly

Cut the core off the bottom of each sprout to release the leaves. Put the leaves in a bowl. Chop up the core of each sprout. Add the core pieces to the bowl of leaves.

Chop hazelnuts or crush with a mortar and pestle. Place in a medium bowl. Add shallots, vinegar, honey and oil. Set bowl to the side.

Cook bacon in a cast iron skillet over medium-high heat for about four minutes. Put bacon to the side. Save the grease for the rest of the recipe.

Add 2 tablespoons of bacon fat to the bowl of shallots, hazelnuts, honey and liquids. Whisk to combine. Salt and pepper to taste.

Place skillet with remaining bacon fat over high heat until lightly smoking. Cook brussels sprouts without stirring for about one minute until they start popping. Stir, cook for one more minute. Remove from heat.

Add leaves to mixture. Toss. Top with bacon and serve.

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Learn about improving your bone health.If you’re suffering from chronic disease, it’s time to look to your food as medicine. Your body rebuilds tissues with proper nutrition.

Nutrition can help with the prevention and treatment of osteoporosis. Learning about how bones are built and how your food is processed assists in making choices for maximum calcium absorption.

There are a few things you can do to improve bone health immediately. Look at your vitamin K2 consumption. Improve your cardio health. Implement herbed bone vinegar in your recipes.

Listen as Dr. Laura Kelly joins Dr. Mike Fenster to explore how nutrition affects bone health.

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Prevent or treat your chronic disease with lifestyle medicine.Seventy to eighty percent of chronic disease is driven by lifestyle. This includes nutrition, sleep hygiene, exercise, substance use and stress.

Lifestyle medicine employs behavioral changes to prevent and treat chronic disease when possible. This field is growing rapidly. Speak with your doctor about what lifestyle changes you can make to improve your chronic disease conditions.

Listen as Dr. Dexter Shurney joins Dr. Mike Fenster to discuss lifestyle medicine.

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Changing your diet can improve your type-2 diabetes symptoms.Food works as medicine. Type-2 diabetes can be addressed with nutrition.

Clearing the packaged products out of your pantry can help you take control of your health. Drop the convenience foods from your diet and stick to natural foods simply prepared. Look at the quality of the foods you eat.

When it’s time to eat, use smaller plates. Eat until you’re 80 percent full. Make vegetables the feature of your plate and treat protein as a side dish.

You may need to reprioritize things in your life. Eat before heading to the grocery store. Sort out the best time of day for you to eat and exercise.

Listen as Denise Pancyrz joins Dr. Mike Fenster to share how she took control of her diabetes diagnosis by changing her eating habits.

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Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Eggplant Parmesan.

Ingredients:

4 oz. Fontina cheese
4 large, thin slices prosciutto
4 baby white veal chops, 12 oz. each including bone
1/2 cup flour
1/4 tsp. salt
1/8 tsp. white pepper
1/3 cup olive oil
6 oz. butter
1 tsp. chopped garlic
1 Tbsp. chopped onions
1/2 cup dry white wine
8 oz. exotic mushrooms (porcini, shiitake, or portobello, to name a few examples), sliced 1/4 inch thick

Directions:

Preheat the oven to 400 degrees.

Cut the Fontina cheese into four thick, narrow, long slices. Place cheese on each chop and wrap the prosciutto around the cheese.
Mix the salt and white pepper into the flour, and sprinkle this on the veal chops. (Don't dredge.)
Heat the olive oil very hot in a large skillet. Brown the chops, two at a time, to a medium-dark, crusty brown on both sides. Remove the chops and repeat with the second two.
Put all four chops onto a roasting pan and into the oven at 450 degrees. Roast the chops for 12-15 minutes, until top is brown and crusty and the cheese is oozing out the sides a little.
After cooking all chops, pour the excess oil from the skillet, leaving only a film. Return to medium heat and add the butter, onions, and garlic, and cook until the onions are clear.
Add the white wine and bring to a boil, whisking the bottom of the pan to dissolve the pan juices. Reduce the wine by about half, then add the mushrooms and cook until they're soft.
Whisk in the whipping cream and bring to a light boil. Lower the heat to a simmer and cook for two or three more minutes to a light sauce consistency. Add salt and pepper to taste.
Nap the veal chops with the sauce and lots of the mushrooms.

Keene's Top Chef Competition - November 16, 2017

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Chef Luca Paris joins Dr. Mike to discuss his latest delicious recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Poached Pears.

Poached pears are great as an appetizer or dessert.

Ingredients:

1/2 bottle (1 1/2 cups) Port Wine
1 lemon
1 navel orange, quartered
3/4 cup maple sugar
1/2 vanilla bean, split, or 1/4 teaspoon vanilla extract
1 cinnamon stick
3 star anise
4 small ripe pears (any variety), peeled

Directions:

In a small saucepan, off the heat, combine the wine, the juice from the lemon and orange, 1 of the squeezed orange quarters, the maple sugar, vanilla, cinnamon stick, and star anise.

Add the pears and bring to a boil. Reduce heat and simmer, uncovered, turning the pears occasionally, until they're easily pierced with the tip of a knife, about 25 minutes. Using a slotted spoon, transfer the pears to individual plates.

Remove and discard the orange quarter and spices. Return the liquid to a simmer and cook until syrupy and reduced by two-thirds, about 15 minutes, depending on size of pan. Spoon the sauce over the pears.

Keene's Top Chef Competition - November 16, 2017

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You may be able to arrest health symptoms with the GAPS diet.Many health issues are a direct result of the foods you eat.

The modern Western diet plays with pleasure centers, preventing you from recognizing the symptoms in your body after eating non-optimum foods.

Becoming Predisposed to Health Issues
There are more caesarean sections than in prior generations. This means fewer babies are passing through the birth canal to get a dose of mothers’ vaginal bacteria. Vaccines, antibiotics, environmental toxins and processed foods disrupt a baby’s gut bacteria.

The bad bacteria start to outweigh the good. They attack the good bacteria, weakening the gut lining. The weakened gut lining leads to undesirable health conditions.

Once you are diagnosed with a health condition, it’s hard to undo the mechanics that landed you there.

Using quality ingredients and spending more time in the kitchen can improve your health.

The GAPS Diet
Started by Dr. Natasha Campbell McBride, the Gut and Psychology Syndrome (GAPS) diet is an elimination diet that cuts out anything that could deliver bad bacteria, such as boiled meats, broth, non-fibrous vegetables and veggies without stalks. Each stage takes a few days. Foods are reintroduced slowly.

Bad bacteria will kick and scream to save themselves. It’s not unusual to feel ill while on the diet. If a reintroduced food makes you feel sick, return to the prior stage of the diet without that food for a few more days.

Listen as Hilary Boynton joins Dr. Mike Fenster to share how you can use food to improve your health.

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Grow your own food and join the farm-to-table movement.Growing your own food helps you eat fresh. You can eat seasonally and join the farm-to-table movement.

Start by growing staples that you use frequently in the kitchen: lettuce, tomatoes, potatoes and herbs. Keep your meals simple, but make them tasty. Get innovative with traditional dishes and be sure you can taste the individual components

Listen as chef Vincent Scafiti joins Dr. Mike Fenster to share how to live farm-to-table.

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Find out how your gut protects you and how you can protect your gut.Probiotics are beneficial bacteria that can positively alter health. They must be administered in the right dosage and make it through the digestive tract to be effective.

Your gut is designed to maintain health and wellness through healthy bacteria. You may selectively destroy aspects. Or, toxins may have entered your body and started killing off your bacteria friends.

The bacteria in your microbiome protect you from the endotoxins generated by digestion. A healthy microbiome neutralizes the endotoxins. An unhealthy gut leads to the endotoxins leaking into the body. That leaky gut can lead to degenerative diseases.

Listen as Kiran Krishnan joins Dr. Mike Fenster to share his latest findings about changing the inflammatory response to food and leaky gut syndrome.

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Finally! An answer to the question, "Which diet is the best?"Here’s the short and simple: There is no best diet for everyone. There is no magic bullet that will make your waistline shrink and your health improve overnight.

The best diet for you is the one that gives you the best results. Every person has different genetic factors and health histories.

It’s better to look at the key ingredients that successful diets include.

If you’re having trouble with chronic health issues or weight loss, a great place to start is the Mediterranean diet. It focuses on fresh whole foods like whole grains, fresh fruits and vegetables, fish, red wine and olive oil. These components are helpful for most people.

Purity makes a difference. Eat foods that aren’t heavily processed. Stick to things that aren’t packed with preservatives, fat and sugars.

Portion size if also important. Americans are conditioned to have large, full plates of food. You don’t have to super-size the meals you cook and eat.

Mindful eating aids digestion. Dining while on the go doesn’t relax your body for digestion. Mindless eating can lead to overeating or unhealthy eating. Chill out and enjoy the nourishment of your food.

Meal planning is your friend. This keeps you from having to get fast food. Have things prepared and ready for meal prep. It takes a few minutes to sauté veggies or make a smoothie, especially if you’re prepared.

Consider eating seasonally. Enjoy what nature is providing right now. Eat hearty soups in the winter and lighter soups and salads in summer. You can also save money by purchasing what is newly harvested.

Start with a healthy breakfast. Have something rich in fiber, protein and healthy fat. It sets the stage for your day.

Listen as Renee Simon joins Dr. Mike Fenster to share how to find the best diet for you.

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Learn about the relationship between turmeric and curcumin.Turmeric is a spice prevalent in southeast Asia. Curcumin is contained within turmeric and provides health benefit.

You would need to ingest a lot of turmeric on a regular basis to enjoy the health benefits of curcumin.

When curcumin is ingested, much of it is broken down by the digestive system and doesn’t make it into the bloodstream. The compound doesn’t have great bioavailability on its own. Combining it with black pepper can enhance its absorption. It can also be combined with oils or fats.

But, taking a curcumin supplement blended with turmeric essential oil can help you overcome those challenges and really reap the benefits.

Curcumin is largely safe to use with many common prescription drugs, but black pepper may have negative interaction with some pharmaceuticals. Keep this in mind if you are trying to enhance curcumin absorption in your body.

Taking 300 mg to 500 mg of curcumin per day can be useful for prevention of health conditions. Taking two grams per day split over three meals can help with existing health conditions.

Listen as Dr. Ajay Goel joins Dr. Mike Fenster to discuss the wonders of curcumin.

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Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Eggplant Parmesan.

Ingredients:

Use your favorite marinara recipe for the sauce; we will do a show on ours soon!!!!!

For the eggplant cutlets:

2 large, firm eggplant; peel & trim sides from top and bottom, then slice into long, thin planks 1/4-to 1/2-inch thick (You can replace the eggplant with chicken or veal.)
salt
all-purpose flour
pepper
6 large eggs
4 cups breadcrumbs
2 cups freshly grated Parmigiano-Reggiano cheese
small handful flat leaf parsley, finely chopped
1 tablespoon granulated garlic
safflower and/or olive oil for frying
1 pound fresh mozzarella, thinly sliced

Directions:

Set up breading station with three dishes: in one, place the flour seasoned with salt and pepper; in the second, beat the eggs and season with salt and pepper; and in the last, mix the breadcrumbs with grated cheese, parsley, and garlic.

Place a very large skillet on the stove and pour in 1/4 inch of oil; preheat over medium to medium-high heat. Set a wire rack on a rimmed baking sheet and place it next to the frying pan.

Bread 3 to 4 planks of eggplant at a time first in flour, shaking off excess, then the eggs, draining off any excess and lastly in the breadcrumbs, pressing the coating onto planks.

Fry eggplant in batches until deep golden and crisp; drain on wire rack.

Preheat broiler to high.

Build eggplant parm on a broiler-proof pan or baking sheet. Transfer to dinner platters or use a broiler-proof sizzler pan.

Shingle 2 to 3 planks of eggplant cutlets on the pan and top with marinara, sliced mozzarella and a sprinkle of parm. Broil to brown and bubble the cheese.

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Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Eggplant Parmesan.

Ingredients:

Use your favorite marinara recipe for the sauce; we will do a show on ours soon!!!!!

For the eggplant cutlets:

2 large, firm eggplant; peel & trim sides from top and bottom, then slice into long, thin planks 1/4-to 1/2-inch thick
salt
all-purpose flour
pepper
6 large eggs
4 cups breadcrumbs
2 cups freshly grated Parmigiano-Reggiano cheese
small handful flat leaf parsley, finely chopped
1 tablespoon granulated garlic
safflower and/or olive oil for frying
1 pound fresh mozzarella, thinly sliced

Directions:

Set up breading station with three dishes: in one, place the flour seasoned with salt and pepper; in the second, beat the eggs and season with salt and pepper; and in the last, mix the breadcrumbs with grated cheese, parsley, and garlic.

Place a very large skillet on the stove and pour in 1/4 inch of oil; preheat over medium to medium-high heat. Set a wire rack on a rimmed baking sheet and place it next to the frying pan.

Bread 3 to 4 planks of eggplant at a time first in flour, shaking off excess, then the eggs, draining off any excess and lastly in the breadcrumbs, pressing the coating onto planks.

Fry eggplant in batches until deep golden and crisp; drain on wire rack.

Preheat broiler to high.

Build eggplant parm on a broiler-proof pan or baking sheet. Transfer to dinner platters or use a broiler-proof sizzler pan.

Shingle 2 to 3 planks of eggplant cutlets on the pan and top with marinara, sliced mozzarella and a sprinkle of parm. Broil to brown and bubble the cheese.

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Why eat processed foods when you can create a simple, flavorful meals with the right spices?Are you sacrificing health for convenience when you eat?

Sometimes, you have to experiment to create the food your body needs. Simple recipes with balanced spices may be the answer.

Processed foods contain chemicals and preservatives that may contribute to inflammatory conditions. They also don’t contain the richness of flavor that a home-cooked meal does.

You don’t have to rely on sugars and fats to have a flavorful meal. Spices have medicinal benefits and make the food taste good.

It’s best to buy whole, organic spices and grind them yourselves. You don’t need an overwhelming number of spices in your cupboard. Stock your supply with what you will actually use.

Listen as May Fridel joins Dr. Mike Fenster to chat about how to put spices to use for rich, flavorful meals.

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Learn how to incorporate more seafood into your diet for better brain health.According to dietary guidelines and USDA, 80-90 percent of Americans are not eating the recommended amount of seafood each week.

You should get two to three servings (8-12 ounces) of seafood each week, but most of us only consume one serving of seafood weekly. Children and pregnant mothers consume even less, about 25 percent of what they should be eating.

The umbrella term of seafood includes fin fish and shellfish. It’s best to eat a variety, just like you would with fruits and vegetables. You’ll get the greatest health benefits by mixing it up.

Seafood is packed with Omega-3s, which are essential for optimal brain development and overall health. These omega-3s also reduce risk of depression.

You can start to increase your seafood consumption by first getting plenty of the fish you enjoy. Next, branch out and try some fatty fish and canned fish. Frozen seafood is nutritionally sound and more affordable than fresh. Watch for sales at the fresh fish counter, buy extra and freeze it. Strive for variety to get your omega-3s, protein, selenium and B vitamins.

Pregnant women should have two servings of seafood per week for the eye and brain development of their unborn babies. Pregnant women, breastfeeding women and young children should avoid predator fish: swordfish, shark, king mackerel and tilefish. Mercury levels are higher in these fish.

Tilapia is a great gateway fish to the world of seafood, especially for those who enjoy chicken. It has come under a lot of scrutiny for sourcing methods. Get to know your fishmonger and be sure your fish is responsibly sourced. Make sure it doesn’t smell fishy; that’s a sign it’s been sitting too long.

If you don’t have a family of seafood enthusiasts, try incorporating seafood into favorite dishes. Fish tacos, pasta and burgers help introduce a seafood palate in a way that’s familiar. Check on Dish on Fish for shopping and preparation tips.

Listen as registered dietitian and fish expert Rima Kleiner joins Dr. Mike Fenster to dish on fish.

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Find out how wine is made and how to pick the right wine for your tastes.Wine is an integral part of the Mediterranean diet.

The process of winemaking begins in the vineyard. The goal is to get the vine to produce grapes of uniform maturity, making it easier to produce a delicious wine.

Many Napa Valley wineries start the harvest day in the middle of the night. Cold grapes are fresher and produce a better tasting wine. It takes eight to ten weeks to harvest the fruit.

Yeast is added once the juice is extracted. The fermentation process takes about two weeks. It is then moved to barrels for aging.

Wine has been made in Napa Valley for over 150 years. Vintners in the area have learned by experience which grapes grow best in what soil and the optimal conditions to produce a consistent quality product.

Wine pairs wonderfully with food. Delicate wines go best with delicate foods. You can pair sauvignon blanc with goat cheese. Chardonnay goes best with something like a brie cheese. Match the intensity of wine with the intensity of the food. You may have something lighter with summer foods. Merlots are great for autumn.

Tips for Wine Tasting

Does it taste good? This is the most important factor to consider when buying wine.
Find out how it was made. You’ll have deeper appreciation for it the more you know about that particular wine.

Listen in as Bruce Cakebread of Cakebread Cellars shares some wine basics.

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Learn some tips to keep food interesting, despite food restrictions and allergies.Dietary restrictions and allergies guide your eating choices. Discovering these restrictions challenges you to find foods you can eat that still provide the nourishment you need.

Here are a few tips:

Experiment to see what foods you can eat in a food group. You may not be able to have milk, but aged cheeses or yogurt may be okay for you.
Try fermented foods. They’re flavorful and filled with probiotics.
Be mindful when you prepare food so the dining experience is infused with pleasure.
Go wildcrafting. Find natural foods in the environment.

Listen as Aine McAteer joins Dr. Mike Fenster to share how you can turn your limits into freedoms.

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Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Porcini Mushroom Dusted Beef Tenderloin Medallions with Porcini Mushroom & Sherry Cream Sauce.

Ingredients * 8 4 ounce beef tenderloin medallions * 4 Tbsp olive oil * ¾ tsp salt * ½ tsp black pepper * 2 oz dried porcini mushrooms (1 oz finely ground, 1oz to bloom in sherry wine) * ½ stick (¼ cup) unsalted butter * ½ cup dry sherry * ¼ cup fresh flat-leaf parsley * 1 tsp garlic, finely chopped * 2 tsp shallots, finely chopped * ¼ cup heavy cream

Directions

Take one ounce of the dried porcini mushrooms and add it to the sherry wine. Let it sit for up to a day in the sherry as it reconstitutes and flavors the sherry also. The other ounce should be put into a spice grinder and ground to a fine dust. (I use a small coffee grinder dedicated to all my dry spices). Coat the beef tenderloin medallions with the porcini dust mixed with some kosher salt and cracked black pepper.

Preheat a heavy bottom sauté pan or skillet on medium high heat. Add the oil and let heat up but not smoke heavily. Once the pan is ready, add the beef tenderloin medallions only four at a time searing on one side for about two minutes and then turning to sear the other side for another two minutes. Once turned add half of the butter and begin to spoon baste the tenderloins. After four to five minutes remove the tenderloins to rest on a napkin covered plate and cover with foil. Do the same for the next four medallions.

In that same pan with the oil and butter, add the shallots & garlic sauté until soft. Deglaze the pan with the mushroom sherry stock (be careful not to flambé). Reduce the alcohol by half and add the cream. Reduce the cream and add salt and pepper to taste.

Once the sauce is reduced, place the medallions on your plated with sides like roasted potatoes and cauliflower au gratin. Spoon the sauce over the medallions.

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Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Pan Seared Chilean Sea Bass with Sofrito Peppadew Sauce.

Ingredients * 4 6 oz portions Swai/Basa filets * 1 Tbsp vegetable oil * 1 Tbsp sofrito (ingredients below) * 4 minced garlic cloves * 3 cups finely diced Peppadew peppers * ¼ cup sherry wine * 3 Tbsp butter * 3 oz Old Bay seasoning * 3 oz flat leaf parsley - cleaned, leaves picked & coarsely chopped * salt & pepper to taste * flour for dredging

Sofrito Directions

You will need about 4 strips of bacon, two fresh peppers red or green, a dried ancho chile or even a can of chipotle paste, one onion diced and a little oil. You first render the bacon and add the rest of the ingredients until they are all soft and cooked through. Let the mix cool for a bit and place in a blender puree until smooth then transfer to an ice cube tray. Once the cubes are frozen solid, they can be released from the tray and put in zippered freezer baggies and kept frozen for a couple of months. One cube of sofrito will be perfect for this recipe.

Directions

Heat oil in a large sauté pan over moderately high heat until hot, but not smoking. Dredge the basa in flour that has been seasoned with salt and pepper and old bay. Sear the swai/basa for one to two minutes on the each side depending on the thickness. Remove the fish and place in a warm oven about 200 degrees.

Sofrito Sauce Directions
Add the sofrito directly to the pan with the garlic and peppadew peppers and sauté until garlic is nutty but not burned. Remove pan from heat and add the sherry wine. Deglaze the pan with the wine. Once the wine is reduced by more than half the original amount, turn off the heat and wisk in the butter to create a silky smooth sauce. Finally toss in the chopped parsley and pour over the fish to serve. Tastes great with couscous or garlic mashed potatoes.

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Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Moroccan Roasted Leg of Lamb.

Ingredients * 2 lbs leg of lamb, bone removed * 1 tsp ground cumin * 4 garlic cloves, crushed * 2 tsp paprika * 1/4 cup of mint leaves * 2 tsp of sea salt * 1/4 cup of olive oil * 1/8 cup of lemon juice * 1 cup of cous cous * 1/4 cup of dried currants * 1/4 cup of pinenuts, toasted * 1 cup of vegetable stock * 1 tsp of curry powder * 1 Tbsp of olive oil * Salt & pepper for seasoning

Cucumber Sauce Ingredients

1 1/2 cups of natural yogurt
1/2 cucumber, peeled
1 garlic clove, crushed
1/4 tsp of sea salt
1/2 cup of lemon juice
1 Tbsp of chopped mint
1 Tbsp of chopped cilantro

Directions

Prepare the marinade by grounding the garlic, mint, cumin, salt and paprika with a mortar and pestle. Alternatively you can use a food processor. Ground ingredients into a paste and then add the olive oil and lemon juice. Mix well.

Make little incisions in the lamb and then coat it well with the marinade. Make sure you coat the inside and outside of the lamb thoroughly.

Place lamb in a bowl and cover. Place it in the fridge for at least two hours or even overnight.

Remove the lamb from the fridge one hour prior to cooking. Pre-heat the oven to 350F.

Place the lamb in a baking dish and roast for 1 hour and 20 minutes for pink meat. Roast the lamb for an extra 20 minutes for medium to well-done meat.

Meanwhile, prepare the cucumber sauce. Mix together the yogurt, cucumber, garlic, lemon juice, mint and cilantro. Add the salt and mix well. Set aside.

Prepare the cous cous about 20 minutes before serving the lamb. Bring the vegetable stock to a boil in small pot. Remove the pot from the heat and add the couscous. Cover and let it sit for about 5 minutes. Transfer to a serving bowl.

Add 1 Tbsp of olive oil to the couscous. Stir well with a fork. Add the curry powder and stir again. Next, add a pinch of salt.

Add the raisins and pinenuts to the couscous and stir with the fork.

Remove the lamb when ready and slice it. Spoon some of the liquid from the pan onto the lamb. Serve on a bed of cous cous and spoon the yogurt sauce on top.

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Grow your own food and join the farm-to-table movement.Growing your own food helps you eat fresh. You can eat seasonally and join the farm-to-table movement.

Start by growing staples that you use frequently in the kitchen: lettuce, tomatoes, potatoes and herbs. Keep your meals simple, but make them tasty. Get innovative with traditional dishes and be sure you can taste the individual components

Listen as chef Vincent Scafiti joins Dr. Mike Fenster to share how to live farm-to-table.

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Make changes in the kitchen to make improvements with your health.Health starts in the kitchen. You can improve your health condition with nutrition.

Planning is key for shopping on a budget. Decide what you’re making for the week before hitting the store. There are fresh markets everywhere. Don’t overindulge. Keep your meals simple.

If you are diagnosed with diabetes, research the condition and complications so you know your disease. Learn about the side effects of medication before taking it. Stay active to keep your blood pressure down. See what supplements may help you.

Listen as chef Charles Mattocks joins Dr. Mike Fenster to discuss how he manages diabetes without medication and how he uses the methods on a reality show with diabetic participants.

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Neuroendocrine tumors can cause digestive issues. Find out more about this manageable cancer.Neuroendocrine tumors (NET) are a cancer appearing anywhere in the body that affects the hormones. It is sometimes referred to as cancer of the body location where it is discovered. For example, "cancer of the liver."

NET is sometimes called carcinoid syndrome. Tumors are typically found in the gastrointestinal tract or lungs, but they can also be found in other organs of the endocrine system.

Symptoms include chronic diarrhea, flushing, shortness of breath, and symptoms of other chronic diseases like Crohn’s or IBS. It can take four to six years to accurately diagnose.

NET is a slow-growing cancer. If caught early enough, it can be managed like a chronic disease.

There are injectable hormone inhibitors to help manage carcinoid syndrome. They may slow the growth of the tumor.

Another treatment involves radioactive beads being injected into the liver to help manage the disease. New techniques are being developed to help people live with NET.

Since NET can cause digestive difficulty, diet is key to comfort. The Mediterranean diet is advised. Eating a plant-based diet can help. Organic food can reduce the distress that may be caused by pesticides. It’s important to pay attention to how your body reacts to food and refine your diet based on the reactions.

Listen in as Cindy Lovelace, Executive Director of Healing NET Foundation, shares her personal experience with NET and discusses how to manage it.

Sponsor: Real Salt

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Find out what may be causing your digestive issues with grains and how to improve your nutrition.Digestive problems are rampant. This has spurned a multi-billion dollar gluten-free industry.

There are two reasons we have trouble digesting hard-to-digest foods:

Processed foods designed to replace cholesterol in the 1960s are indigestible fats. They congest the liver and gallbladder, our kingpins of digestion.
400 billion pounds of toxic chemicals are dumped into the American environment every year. Toxins and pesticides are designed to kill bacteria. This is eliminating necessary participants in the gut microbiome and reducing the ability to digest wheat and other foods.

If you can't digest well, you can't detoxify very well either. Grains and nuts require specific microbes to be broken down. These foods stimulate and irritate the intestinal tract to trigger an immune response. Eliminating hard-to-digest wheat and nuts can compromise the immune system.

Are we sterilizing our environment by removing these components that stimulate the gut?

Processed wheat has a higher glycemic index than whole wheat. It also contributes to abdominal fat, obesity, higher blood sugar, high blood pressure and high cholesterol. Whole wheat can help you lose weight, reduce risk of diabetes and improve cognitive function.

Gluten in bread was not intended to be digested exclusively in the stomach. A significant portion should be broken down in the large intestine. That is where it feeds microbes that stimulate fatty acids, boosting immunity and doing the heavy lifting for everything in the body.

If the body can't process gluten properly from a weakened digestive system, the molecules are too big to enter the bloodstream and feed the body. These large gluten molecules get taken into the body via the intestinal wall, congesting the lymphatic system.

One solution? Look for unbleached, organic, whole grain wheat that hasn't been fortified with anything.

Also, eat foods that are tougher on the system in the middle of the day... not right away in the morning or at night. Relax while you eat. Save your heavy bread consumption for winter. The gut bacteria has seasonal changes for digestion. Eat seasonally. Be kind to your digestive system.

Listen in as Dr. John Douillard shares how to aid your digestion.

Sponsor: Real Salt - Is Your Salt Real?

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Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Butternut Squash Soup with Apple Cider & Crème Fraiche.

Ingredients

2 tablespoons unsalted butter
2 tablespoons olive oil
3 large onions chopped
2 tablespoons mild curry powder
1 teaspoon of cinnamon
¼ cup local maple syrup
2 large butternut squash
Salt & Pepper to taste
2 cups crème fraiche
2 cups water
2 cups good apple cider

Directions

Warm the butter, olive oil, onions, and curry powder, cinnamon in a large stockpot uncovered over low heat for 15 to 20 minutes, until the onions are tender. Stir occasionally, scraping the bottom of the pot.

Peel the squash, cut in half, and remove the seeds. Cut the squash into chunks.

Add the squash, salt, pepper, and 2 cups of water to the pot. Bring to a boil, cover, and cook over low heat for 30 to 40 minutes, until the squash are very soft. Process the soup through a food mill fitted with a large blade, or puree it coarsely in the bowl of a food processor fitted with a steel blade.

Pour the soup back into the pot. Add the apple cider and crème fraiche to make the soup the consistency you like; it should be slightly sweet and quite thick. Check the salt and pepper and serve hot.

Sponsor: Real Salt

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Learn the best foods for optimal brain health.Your brain is best fueled with good nutrition.

The MIND (Mediterranean Intervention Neurodegenerative Delay) diet is great for your brain. This diet can reduce your risk of Alzheimers by 50 percent.

The MIND diet eliminates meat, saturated fats, sugar, processed foods and alcohol. This eliminates the cheese that the Mediterranean diet contains. Whole grains, olive oil, nuts and green leafy vegetables are still part of the MIND diet.

Coconut oil contains medium chain triglycerides. These break down into ketones which are an ideal brain food. The brains of those with Alzheimers are typically low in ketones.

If you can’t think properly when eating a plant-based diet, stick with grass-fed, organic meats.

Eat seasonal foods that are available at your local farmer’s market.

Here are the seven brain-boosting food groups:

Cruciferous Vegetables. Cabbage, broccoli, Brussels sprouts, bok choy, kale and cauliflower contain nutrients that help protect against free radicals. They keep the blood flowing and remove metals that damage the brain.
Leafy Greens. Spinach, collard, mustard, romaine and red leaf lettuce are rich in folic acid and vitamin E, which are great for cognitive health.
Seeds & Nuts. Walnuts, almonds, cashews, pistachios, flax, sesame, chia and sunflower seeds are high in omega-3s. Omega-3s are excellent for the brain and heart. They’re also great for the colon. You can supplement with a seaweed or algae derivative if you don’t want to eat fish for your omega-3s.
Fruits & Berries. They’re full of antioxidants.
Beans, Legumes & Whole Grains. These provide your B vitamins and give you a slow, steady flow of glucose to the grain.
Nut Oils. Olive, coconut, macadamia nut and avocado oils protect the nerve cells in the brain. Foods that are good for the heart tend to be good for the brain.
Brain Spices. Turmeric, black pepper, ginger, garlic, cinnamon, rosemary, sage and green tea are all anti-inflammatory.

How you cook your food also affects your health. Shy away from frying, microwaving, grilling and broiling as much as possible. Steam as much as you can.

Listen in as the Double Energy Twins, Judi and Shari Zucker, share the best foods for brain health.

Sponsor: Real Salt

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Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Pork Paillard. Recipe by Jacques Pepin.

Ingredients

2 boneless pork fillets
3 tbsp. (loose) fresh rosemary leaves
¼ tsp. whole black peppercorns
½ tsp. salt
1 tbsp. corn or canola oil

Directions

Prewarm an oven to 160 degrees.

Cut the pork fillets in half crosswise, butterfly each of the four pieces, and pound them between sheets of plastic wrap to a thickness of 1/4 inch.

Place the rosemary leaves, peppercorns, and salt in the bowl of a mini-chop or small grinder, and pulverize them. Sprinkle the pork with the seasoning mixture.

Pour the oil on a plate, and dip both sides of the paillards in the oil. Cook immediately, or stack the pieces of pork together on the plate, cover them with plastic wrap, and refrigerate them for up to 8 hours.

When you are ready to cook, heat a clean grill until very hot. Place the paillards on the grill, and cook them for about 1 1/2 minutes on each side. The meat should be undercooked at this point. Arrange the pork on an ovenproof serving platter, and place it, uncovered in the warm oven for at least 10 minutes and as long as 30 minutes, to "relax" and finish cooking in its own residual heat. Serve with the natural juices that have collected on the platter.

Sponsor: Real Salt

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NET cancer presents symptoms similar to IBS. Find out what to look for before it's too late.NET Cancer Awareness Day is November 10th.

A neuroendocrine tumor (NET) comes from the embryonic neural crest cells. These cells migrate to areas throughout the body as the fetus matures, typically in the GI tract, lungs and pancreas. These cells can turn into a neuroendocrine tumor later in life.

The tumors are unique, because they can create proteins (peptides) that can cause a variety of unique and unusual symptoms not seen in other cancers. These symptoms may not occur until later, making it tougher to diagnose the disease late in its onset.

The most common carcinoid tumors, NET of the small intestine, may produce no symptoms for years. They are very slow growing tumors. The first symptom to present may be intermittent abdominal pain. That tummy ache will commonly result in an immediate IBS diagnosis, not the discovery of a tumor.

An undiagnosed tumor can lead to wheezing, diarrhea and flushing. These three symptoms are the result of an overproduction of peptides by the tumor. Watery, profuse diarrhea that cause nighttime rushes to the bathroom is a distinct symptom. The flushes are hot, dry, deep red flushes to the face and neck. It can even lead to carcinoid heart disease.

Prolonged, unexplainable diarrhea should prompt a physician to investigate the condition further. A blood test and 24-hour collection of urine are diagnostics for neuroendocrine tumors. Avoid aged cheeses, alcohol, smoked or salted fish and meats, fermented foods, caffeine, cocoa, peanuts, brazil nuts, bananas, avocados, soybeans and fava beans before testing.

Patients diagnosed with NET require a two part approach.

Alleviating the symptoms. These symptoms can be debilitating. Controlling the diarrhea can be done with dietary changes and medication.
Containing the spread of the tumor. Localized treatment and systemic treatment are options. Individualized care is important.

Knowing the triggers for the undesirable symptoms can help those facing NET. Avoid large meals that may cause diarrhea. Lay off fatty meals, spicy foods and alcohol. Eat foods low in amines. Keep a food diary to find what works for you.

Listen in as Dr. Hal Gerstein discusses the symptoms of NET cancer.

Sponsor: Real Salt

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Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Pan-Seared Red Snapper.

Ingredients

6-ounce snapper fillets
Salt and ground black pepper
3 tablespoons olive oil
2 tablespoons unsalted butter
2 sprigs fresh thyme, tarragon, chives or another herb
1 tablespoon chopped flat-leaf parsley, optional

Directions

Pat fillets dry with a paper towel. Season on both sides with salt and pepper.

Heat a heavy 10-inch nonstick or cast-iron skillet over high heat. When the pan is hot, add the oil. Place the fillets in the pan, skin side down, laying them down away from your body. Press down gently with a spatula for about 20 seconds to prevent curling.

Lower heat to medium and let sizzle until fish is golden and caramelized around edges, about 2 to 3 minutes. Carefully flip fillets and add butter and thyme to pan. Tilt pan slightly to let the melted butter pool at one end. Use a spoon to baste the fish with the pooled butter. Continue basting until golden all over and cooked through, 45 to 90 seconds more, depending on the thickness of your fish. Serve immediately with chopped parsley.

Parsnip Spinach Purée

Ingredients

1 pound parsnips, peeled, thinly sliced
1 lb. fresh baby spinach
2 garlic cloves, thinly sliced
½ cup heavy cream
½ cup whole milk
2 tablespoons unsalted butter
Kosher salt

Preparation

Bring parsnips, garlic, cream, milk, and butter to a boil in a medium saucepan. Reduce heat, cover, and simmer until parsnips are very soft, 10–15 minutes. Uncover, add spinach and cook until liquid is reduced by half, about 5 minutes; season with salt. Purée in a blender until smooth.

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Learn about the relationship between turmeric and curcumin.Turmeric is a spice prevalent in southeast Asia. Curcumin is contained within turmeric and provides health benefit.

You would need to ingest a lot of turmeric on a regular basis to enjoy the health benefits of curcumin.

When curcumin is ingested, much of it is broken down by the digestive system and doesn’t make it into the bloodstream. The compound doesn’t have great bioavailability on its own. Combining it with black pepper can enhance its absorption. It can also be combined with oils or fats.

But, taking a curcumin supplement blended with turmeric essential oil can help you overcome those challenges and really reap the benefits.

Curcumin is largely safe to use with many common prescription drugs, but black pepper may have negative interaction with some pharmaceuticals. Keep this in mind if you are trying to enhance curcumin absorption in your body.

Taking 300 mg to 500 mg of curcumin per day can be useful for prevention of health conditions. Taking two grams per day split over three meals can help with existing health conditions.

Listen as Dr. Ajay Goel joins Dr. Mike Fenster to discuss the wonders of curcumin.

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Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Braised Short Ribs.

Ingredients

10 lbs. boneless beef short ribs, trimmed of excess bones removed and trimmed of excess fat and gristle
1/4 cup vegetable oil
5 large onions, sliced
1 tablespoon tomato paste
12 medium garlic cloves, peeled
1 quart red wine
1 quart veal demi
6 large carrots, peeled and cut crosswise in 2-inch pieces
thyme/bay leaf/parsley wrapped in cheesecloth
salt & pepper

Directions

Preheat oven to 300 degrees.

Pat beef dry with paper towels. Add salt and pepper.

Sear all beef till golden brown in rondeau.

Reduce heat to medium. Add onion and cook, stirring often, until softened and barely browned. Takes about 12-15 minutes. If onions darken too quickly, add 1-2 tbsp water to pan.

Add tomato paste and stir constantly until it browns on sides and bottom of pan, about 2 minutes.

Add garlic and cook unit fragrant, 30-60 seconds.

Turn heat up to medium-high. Add wine and simmer, scraping up fond from sides and bottom. Simmer until reduced by half, 8-10 minutes.

Add veal stock, carrots, cheesecloth of herbs. Add beef and any juices in the bowl. Cover and bring to a simmer.

Transfer to oven and cook 2 to 2½ hours, turning meat twice with tongs during cooking. When done, a fork will slip easily in and out of meat.

Allow to cool when cooked. Remove short ribs and portion into resealable bags into a fish tub. Take the braising liquid and discard the cheese cloth herbs.

Puree the half the braising vegetable to thicken the sauce.

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Learn about the wonders of Indian spices.Spices are wonderful for improving health while flavoring your food. The spice trade drove Westerners to India many years ago.

Rome had to pay a ransom when sacked. Peppercorns were so valuable that they were demanded alongside gold and silver.

Indian cuisine differs by region. Northern India uses aromatics and reflects Middle Eastern cultures. Here you will find use of saffron, cinnamon, cloves, and bay leaves for warming flavors. Southern India uses assertive flavors like coconuts, chilies, peppers and tropical tastes. Eastern and Western India blend the tastes of the north and south into their own combinations.

The important thing about spices is finding balance in the dish.

Getting 8 Flavors From One Whole Spice
1. Raw 2. Ground raw 3. Toasted 4. Ground after toasting 5. Sauteed in a fat 6. Ground after sauteeing 7. Soaking in liquid 8. Ground after soaking

Listen as Raghavan Iyer joins Dr. Mike Fenster to share the wonders of Indian spices.

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Chicken is a mealtime staple. Find out how to get more out of your chicken.Chicken is the most consumed animal protein in the world. It’s the thing that we make for dinner.

Chicken readily takes on flavors from spices and herbs. If you cook it properly it is tender, tasty and delicious.

The chicken we eat today descended from domesticated birds from southeast Asia about 10,000 years ago. Chickens traveled with explorers to other continents.

Look to local and regional farmers for your poultry. The process is typically more humane and is always more nutritious.

What Do the Labels Mean?

“Free range” appears on labels but only requires chickens have an opening to access the outdoors. The opening may not be large enough for the chicken to exit the coop. It may not be as pastoral as you think.

“Farm raised” is misleading. All chickens are raised on farms.

“Air chilled” is a process that cools the meat quickly, sending it through cool chambers on conveyers. The meats are typically chilled in cold vats of water. The water-chilling process allows for easy transmittal of salmonella. Air chilling has significantly decreased incidence of salmonella.

Sunday Dinner Roast Chicken Recipe

Brine the chicken in a salt water solution to tenderize the bird. You can also brine in buttermilk with salt. Rinse and pat it dry.

Slip your fingers between the meat and breast skin. Trap a little bit of butter under the skin. It will help tenderize the breast meat and crisp the skin from beneath.

Start roasting the chicken on its side in a roasting pan. You may need to prop it up with foil. Cook it for 15 minutes. Rotate to the other side and cook for another 15 minutes.

Lazy Chicken Stock

Save your chicken bones from your cooked chickens. Chicken necks make a great stock. You can also get some chicken wings. You can also use giblets but the stock won’t be as clear.

Get a large pot of water. Add some onion, carrots, celery, fresh thyme, whole parsley, garlic cloves and peppercorns.

Bring the water to a boil and turn it down to a simmer. Let it simmer for 2-3 hours. Strain out solids.

You can save in one- to two-cup containers in your freezer. It lasts about three days in the refrigerator. Use stock anywhere you want a little more flavor.

A darker chicken stock has a more intense flavor. Roasting the bones and vegetables before boiling the stock creates a darker broth.

Listen in as Cynthia Graubart shares how you can get the most out of your chicken.

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Strengthening your brain can help you find diet success.You have to be a warrior for your health.

You’re presented with daily battles in keeping to your diet. Ads for cheeseburgers, enticing dessert menus, and limited edition holiday candies are ready to knock you off your nutritional track.

It's essential to mentally prepare in order to overcome these temptations.

Learn to resist temptation. Food can trigger inflammation and the release of stress hormones. It can also affect neurotransmitters and digestion.

You must MASTER your mind and body.

M - mindset over your brain and body
A - assessment of what you need to change
S - sustenance to eat like a warrior
T - training to make new daily habits that help you
E - essence of turning your pain into purpose
R - responsibility to do it for the rest of your life

Here are some tips to start improving your mind now:

Wake in the morning and hydrate with a little lemon, ginger and cayenne pepper.
Journal your plans for the next day with intention before going to bed. See what you’ve accomplished and what you learned from it.
Plan your meals ahead of time.

Listen as brain warrior Tana Amen joins Dr. Mike Fenster to discuss how to find dieting success.

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Learn about improving your bone health.If you’re suffering from chronic disease, it’s time to look to your food as medicine. Your body rebuilds tissues with proper nutrition.

Nutrition can help with the prevention and treatment of osteoporosis. Learning about how bones are built and how your food is processed assists in making choices for maximum calcium absorption.

There are a few things you can do to improve bone health immediately. Look at your vitamin K2 consumption. Improve your cardio health. Implement herbed bone vinegar in your recipes.

Listen as Dr. Laura Kelly joins Dr. Mike Fenster to explore how nutrition affects bone health.

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Chef Luca Paris joins Dr. Mike to discuss his latest savory recipe.In this segment, Chef Luca Paris joins Dr. Mike to discuss his latest creation for Culinary CPR: Chickpea Soup.

Ingredients

1 quart chicken stock
1 breast skinless chicken breast, diced
1 cup chickpeas (cooked)
1 sweet potatoes, small diced
1 small to medium onion, diced
½ bulb fresh fennel, diced
Luca’s Tajine Spice blend, to taste
½ bunch fresh cilantro, chopped
salt & pepper, to taste
chopped scallions, to garnish

Directions

In large sauce pan, sauté chicken with Tajine our blend of cumin coriander and chili powder seasoning.

When chicken is cooked, remove from pan and set aside.

In same sauce pan sauté onions, sweet potatoes and fennel until translucent.

Add chickpeas and chicken stock and simmer for around 15 minutes.

Add cooked chicken and cilantro. Simmer until desired thickness is achieved.

Salt and pepper to taste.