Why Is Adequate Vitamin Intake So Important

Why Is Adequate Vitamin Intake So Important By Chef K.T. Murphy Performing a plethora of roles to maintain good health and development, vitamins are essential nutrients that we can’t live without. Yet there are so many that perform wonders without our even actually being aware of it, until we don’t get sufficient amounts and problem…

Health & Medical Advantages Helped By Meditation

  Health & Medical Advantages Helped By Meditation By Chef K.T. Murphy You’ve likely heard about the health benefits of yoga in improving mental and physical health and improving flexibility, and you might assume that meditation is the same thing. Although meditation can certainly be incorporated into yoga, it is an entirely different practice. How…

Baked Salmon Steaks

Baked Salmon Steaks By Chef K.T. Murphy Ingredients: 6 salmon steaks, 1 inch thick 1/3 cup butter or margarine 1/2 teaspoon salt 1/4 teaspoon paprika 1 teaspoon worcestershire sauce 2 tablespoon grated onion         Preheat oven to 350 degrees F. Place salmon steaks in a greased shallow baking dish. Melt butter, add seasonings…

Cajun Catfish With Spicy Strawberry Sauce

Cajun Catfish With Spicy Strawberry Sauce By Chef K.T. Murphy Ingredients: 2 lb catfish fillets 1 salt 1 black pepper 2 oz hot pepper sauce 1 1/2 cup strawberry preserves 1/2 cup red wine vinegar 1 tablespoon soy sauce 1/4 cup seafood cocktail sauce 1 each clove garlic, minced 2 teaspoon horseradish 3/4 cup cornmeal…

Checkerboard Square Clam Crunch

Checkerboard Square Clam Crunch 1/4 cup flour; unbleached 1/2 teaspoon baking powder 1/4 teaspoon salt 1/8 teaspoon pepper 1 tablespoon parsley; chopped 6 1/2 oz clams; minced,canned (1 cn) * 1 each egg; beaten 2 cup rice Chex 1 oil for frying 1 sour cream * DO NOT drain the clams. Combine flour, baking powder,…

Coconut Marinated Shrimp with Pineapple Topping

Coconut Marinated Shrimp with Pineapple Topping By Chef K.T. Murphy Ingredients: 1/2 cup coconut milk 2 tablespoons lime juice, divided 1 tablespoon low sodium soy sauce 1 tablespoon brown sugar substitute 20 large shrimp, peeled and deveined 1/8 teaspoon black pepper 1 (20 ounce) can of crushed pineapple in its own juice, drained well 1…

CHICHI (Prison Cooking)

Ingredients  2 packs of ramen noodles hot and spicy or other spicy variety  1/3 bottle of jalapeno squeeze cheese  1 summer sausage  1 Slim Jim (the food product, not the breaking and entering tool)  1 bag of instant chili (canned will work)  1 large bowl or small garbage bag…

ORANGE CHICKEN BIG HOUSE RAMEN (Prison Cooking)

Orange Chicken With Big House Ramen. (Prison Cooking)       Ingredients one pack of ramen (don’t use the flavoring packet) 1/2 can white chicken (4 oz. can) cheddar cheese spread chili garlic sauce honey 1 small orange Microwave ramen for 2 minutes and drain. Stir in cheddar cheese spread. Add a small amount of…

How Yoga Alleviates Stress Related Conditions And Body Aches

How Yoga Alleviates Stress Related Conditions And Body Aches By Chef K.T. Murphy Any situation the body perceives as dangerous or threatening triggers the stress or “fight or flight” response in the body. This threat may be overt physical danger or more subtle, dealing with interpersonal conflict such as a disagreement with a coworker or…

Simple Korean Carrot and White Radish Salad

1 medium size carrot, julienned 1/2 lb. white radish, julienned (daikon) 1 t. salt 1 T. sesame oil 1 T. rice vinegar 1/4 t. soy sauce 1/4 t. sugar pinch cayenne   Put the carrot and radish in a bowl. Add the salt, mix well and let sit for 1 hour. Drain thoroughly, pressing out…

Vegan Oatmeal and Cranberry Cookies

Instructions: ¾ cup vegan margarine ¾ cup brown sugar 1/3 cup sugar ½ cup soy milk 1 cup unbleached all-purpose flour ½ tsp baking soda ¼ tsp ground ginger ¼ tsp cloves ½ tsp cinnamon ¼ tsp nutmeg 3 cups quick-cooking rolled oats 1 cup dried cranberries 1 tsp vanilla Instructions: Preheat oven to 350…

Vegetarian Stroganoff

Serves 4 Ingredients: 1 onion, finely sliced 2 garlic cloves, crushed 1 lb mushrooms of your choice, chopped ½ cup white wine 1 tsp paprika 1 tbsp red wine vinegar 2 tbsp fresh cilantro, chopped 3 tbsp natural yogurt 1 tbsp vegetable oil Salt and pepper Instructions: Heat the vegetable oil in a non-stick frying…

Veggies and Swiss Cheese Delight

Ingredients: 3 large carrots, thinly sliced 1 large onion cut in wedges 1 package (12-ounce) large mushrooms, quartered 3 tablespoons olive oil 1 bunch broccoli, cut into small pieces 1 small zucchini, cut into chunks 2 slices whole-wheat bread 1 garlic clove, chopped fine 1/2 pound Swiss cheese, cut into slices Instructions: Heat 1 tablespoon…

Angel Hair Pasta With Sea Scallops

1/2 cup soft breadcrumbs 8 oz angel hair pasta — 1 uncooked 1 tablespoon olive oil — for vegetables 1 teaspoon olive oil — for scallops 1/2 cup chopped fresh parsley 1 divided 1 clove garlic –– minced 1 teaspoon dried whole basil 1/2 teaspoon dried whole oregano 1/4 teaspoon salt 1 tablespoon all-purpose flour…

Moist Pineapple Walnut Bread

Low Fat Recipe Ingredients: 1/2 cup walnuts, toasted 1/2 cup unsalted butter, room temperature 1 cup sugar substitute 3 large eggs, room temperature 1/4 teaspoon cinnamon 1/2 teaspoon freshly ground black pepper 1 teaspoon grated orange zest 1 1/2 cups grated carrot 2 cups all purpose flour 2 1/2 teaspoons baking powder 3/4 cup canned…

Warm Quinoa Salad with Tomatoes and Spinach

Serves about 2 Ingredients: 1 1/2 cups of cooked quinoa 1 clove garlic, minced 2 cups baby spinach leaves 1 ½ cup cocktail tomatoes, halved Dash of extra virgin olive oil 2 green onions, sliced Sea salt and pepper to taste Sprinkle of fresh parsley or basil (or any other herbs you have) Pinch of…