Thai Red Curried Chicken for the Instant pot

Want a recipe that will become a staple?

This thai red curried chicken for the Instant Pot is it. I made it last night.

The “Before” (still in the pot)

I ate four bowls of it and drank the sauce. That’s how good it is. Have you ever had thai red curry at a restaurant? This recipe is restaurant quality. I am super excited by the whole thing because I LOVE Thai curries and I think this one will work with the green curry too . I also have a child who is very allergic to peanuts so Thai food is really not a great idea for him in a restaurant where a staple is peanuts… With this Thai red curry recipe I can make it at home and safely.

This recipe came to me from a patient of mine who gave me permission to share it and to credit her (Thanks Taylor L!) and the amazing part is that she MADE IT UP.

She is in her early 20s and I’ve known her since she was 9. Mindblowing recipe and I am so happy she gave me the go ahead to share!

Everybody please thank Taylor for this amazing yumminess!!


Here are the ingredients you will need for this Thai red curried chicken – while some are a bit odd they are all easy to find at your local Loblaws.

1 lb boneless skinless chicken thighs

3 tbsp red thai curry paste (Thai Kitchen)

1 can coconut milk

Sambal Oiek (hot sauce see pic) 1 Tbsp

Fish sauce 2 Tbsp

2 Tbsp brown sugar

1 Tbsp lime juice

Onion – one small chopped finely

4 lime leaves (see PC black label jar in picture below – can be found in herb section at Loblaws)

1 can bamboo shoots

small head broccoli and half head cauliflower broken into small florettes

two medium carrots and one orange or red pepper cut julienne, green beans (two handfuls) with ends removed

Ingredients that are “specialized” – all found by me at Loblaws


The instant pot makes this super easy and very tender and tasty though I think you could do it in a large pot on the stove or wok. Here are the directions for this Thai red curried chicken with the Instant Pot:

Place 1/2 a can of the coconut milk and half a jar of the Thai red curry paste in the instant pot and mix – Saute for 2 minutes.

Press Cancel

Add the rest of the coconut milk and whole chicken thighs and set to pressure cook on the highest setting for 4 minutes.

Do a quick release.

Here I took scissors and cut up the chicken into bite sized pieces without removing it from the pot.

Add the rest of the ingredients, stir and saute until the veggies are cooked to your desired amount of cooked-ness and you are done.

So easy, super fast. Really the hardest part was the chopping of veggies.

I served it with rice for my husband and cauliflower rice for myself to increase the keto-ness of the meal.

So good.

Lunch leftovers… so excited for lunch!

Just in case – here is the link to my prior curry recipe – the one where I describe how to make cauliflower rice:

The “After”

Healthy Indian style Curried Chicken in the Instant Pot

Yes I have joined the Instant Pot cult

Ya, I have. Chicken cooked in 5 minutes. I mean seriously… who can say no to that? Ok, it isn’t a total of 5 minutes. The cook time is only 5 but it takes the pot to come to pressure about 10 minutes – still super fast. And there are a ton of recipes out there for it. This one is for curried chicken – I actually went looking for a thai style curry but I got an Indian style – which was super yummy (I ate three bowls of it) and also Keto/Paleo… I served it (to myself) with cauliflower rice and rice (for my husband who thinks cauliflower rice is gross – he is crazy but whatev).

Ingredients for Curried chicken

2 tbsp coconut oil

Two whole onions minced

2 sticks of cinnamon

10 cloves (whole)

around 2.5 lbs chicken breast cut in cubes

2 tsp crushed garlic

2 tsp ginger minced

1.5 tbsp curry powder (yellow)

1 tsp garam masala (avaliable at all Indian Grocery stores or on Amazon)

Whole can diced tomatoes and liquid

1 tin full fat coconut milk separated

salt to taste

Instructions for Curried Chicken

Put instant pot on Saute and melt and heat coconut oil then add onion, cinnamon, cloves and 2-3 tbs water and saute for 5 minutes. Add the rest of the ingredients (except the cream part of the coconut milk – reserve this for later) and stir. Cover pot and put valve on Sealing and then set on pressure cook on high for 5 minutes. Once complete allow it to vent naturally.

In the meantime prepare rice and or cauliflower rice.

Et Voila. Seriously that’s it… Super yummy.

In case you don’t have a recipe for cauliflower rice – here is one from a prior curried chicken recipe – this one is also awesome – a totally different taste..


I hope you enjoy this one – let me know if you do… I know I will be adding it to my rotation ūüôā

Goal Setting – How is it going this January?

Happy New Year!

Happy January! This is my first non-recipe blog post of the new year so I thought I would talk about something that is very January appropriate – goal setting.

I mean, lots of people right around this time of year may be falling off of the wagon they jumped on at new years … the death of the resolution so to speak – Generally starts to happen week two of January or a bit longer… I stopped making ‘resolutions’ a while ago. They have always been the same really (mostly starting with lose 20 lbs but whatever…).

Last year, I did something different. And I liked it.

So much that I did it again this year – weird!

It was goal setting. Wanna know the number one reasons goal setting doesn’t work? People don’t write down their goals. Seriously, that’s it. If you write them down you are some bigger than you would thing percentage closer to actually acheiving them. Of course you have to do the work but still, just writing them down gets you that much closer so what have you really got to lose?

In this post, I will share with you a super simple goal setting method I was shown last year in a fabulous group I belonged to so that you can be well on your way too.

Sound good? Ok lets go.

One tool for goal setting I recommend is a daily planner

Goal Setting tools

Ok so really all you need for this goal setting method is you and your honest self, a pen and a blank sheet of paper. But if you are really wanting to improve on what you accomplish off of your goal setting list this year I really recommend a daily planner. I really like this one pictured above- I had the same for 2018 and I got it recently at Indigo for $14 (it was on sale last week). More on the planner later.

Goal Setting How To

Here is all you do:

Get a blank sheet of paper and at the top write “5 Personal Goals”

Half way down write “5 Professional Goals”

Then be honest with yourself about what you want and don’t hesitate to reach a bit – even if you “don’t think it is possible to reach that goal in one year” if it occurs to you write it down. Be specific. Use numbers if it is appropirate (weight loss goals, income goals, exercise goals – use times per week etc…). The more specific you make it the better.

Once you have written 5 things in each category (it can be more if you wish) you are done the goal setting bit. Seriously that is it. Fold up the piece of paper and tape it into the front of your journal and don’t really look at it till next year.

That’s not really it though – things wont just come true if you write them down right?

so what is next?

Goal Setting Magic

So now that you have written down your goals. Here is where the planner come in to bring the magic.

Even though you aren’t looking at the goals you have written down every day or really at all till the next time you do this exercise, you know what they are in your head. So here is the magic part.

Every day do something (or several little things) that get you closer to that goal.

Here is an example of a fairly typical week from my planner last year and what this week looks like right now for me…

Last April some time
this week (note the top of the page where I put weekly goals too things I want to get done this week? Can’t wait to check off blog 1 “goal setting” when I finish this post…

I find that writing down what I do during the day regarding professional and personal goals helps me accomplish more.

Overnight success after a year of work…

What do you know you have to do to accomplish the things on your goal setting list? You know what they are….. Here is a tip – do the thing you hate most first. Eat the biggest frog first so to speak. Everything from there is downhill and easy.

For me at work that is “sales calls” – what does this mean for a chiropractor? No I am not cold calling looking for patients – what I do is call businesses or groups to offer to do free lunch and learns. I speak about a variety of health related topics like stress, diet, ergonomics, lifting technique and I even run guided meditation sessions. I love doing these workshops. BUT… I hate calling random places to find places to speak. Why? I have no idea – totally mental I guess. The places I call love it and everyone I have ever called has been super nice even if not interested… None the less, I don’t like making the calls.

So I try to set a number amount of calls to do daily when I need to start booking in advance. And I try to get these calls out of the way as early in the day as I can. I am not perfect at it but by having this in my head I do it far more often than I otherwise would. This got me to accomplish the goal I set last year of having at least one speaking engagement per week.

Goal Setting Fun

Last week, I got to open my goal sheet from 2018 when I sat down to write my new one for 2019.

I couldn’t remember exactly what was on it but somehow I accomplished 3/5 personal goals and 5/6 professional ones (yep, I did 6 – overachiever to the last).

So this year when I wrote my new goals I carried over one of the 2 I still wanted to accomplish from the personal goals (the other one I decided to drop as it no longer seems important or needed to me) and the 1 professional goal I was reaching toward but didn’t quite get to yet.

All good, I will keep striving for those, and I set 4 more new goals in each category.

I would love to hear about your goals – and what you think about all of this so please leave me a comment – I hope you find this helpful and fun!

Go get ’em this year. It’s gonna be great.

Home made Mac and Cheese

My Husband’s Flipping Awesome Mac and Cheese

Note hole in mac and cheese on left where I stuck in my fork for a couple mouthfuls right out of the oven…

So one day before Christmas my husband Ryan decided to make Home made Mac and Cheese. He didn’t have a recipe he just made it up in his head… and it was one of those that looked so good when it came out of the oven that I decided to take a fork right out of the drawer. I ate some and looked at him and I said “this is Flipping Awesome”. Except I used a different F word.

Generally in our house my husband is not the cook. Except with BBQ, chili, sandwiches, grilled cheese and omelettes. In these categories he reigns. But for him to decide to make something, without a recipe, is rare. F-word Awesome is rarer still so I asked if he could write down what he did so I could share it.

Usually I would write a healthy recipe

First week of January right? Usually I would include some uber-healthy recipe but this one does not fit that category… we can get to that next week … this home made mac and cheese was so good that I have to share it now because I don’t want to forget to do that. And selfishly I want a record.


Here are the things you will need for Home made Mac and Cheese

500 g Tortiglioni

1/4 c unsalted butter melted

500 g shredded marble cheese

1 c milk (we used skim)

1/8 c flour

5 pieces thinly sliced pre cooked bacon

One red pepper sliced julien

bread crumbs


club house tex mex seasoning


For the flipping good home made mac and cheese here is what you do: Cook pasta al dente or a bit under cooked. Melt butter and add milk – make a roux with the flour adding slowly and whisking. Heat and then add cheese (reserving some to top casserole dish with) till melted. Pour sauce over noodles, add bacon and mix and put in 9×11 casserole dish. Top with a bit more extra shredded cheese, bread crumbs to cover the top of dish and sprinkle with paprika, Tex Mex seasoning and arrange the red pepper slices on top. Bake at 375 F for 20 min.


Flipping awesome mac and cheese. Comfort food.

Hungarian Goulash and Dumplings

Something a bit different for Christmas?

So usually at this time of year many are gearing up for preparing big meals… Turkey, stuffing, maybe a ham, big platters of fish for Christmas Eve…¬† I have heard from many people that they may be a bit tired of it.¬† If you want to try something a bit different check out this recipe for Hungarian Goulash and Dumplings.¬† *note – above picture is one from the internet not mine but does look similar to what I make – typing this before I actually make this on Christmas Eve…

So, I am usually the one in our family making a big Christmas dinner either on Christmas Eve or on Christmas Day.  This year, my cousin is doing Christmas Day and our Christmas Eve will be a bit smaller and quieter with just a few family members and maybe some friends…  My husband is kinda excited because we have decided to do a smaller dinner on Christmas Eve that we haven’t had for a few years – one of his very favourites:  Hungarian Goulash, Dumplings and spaetzle (prounounced Sh-pet-slae) which are basically German noodles.

Truth be told, I am getting excited too.

The Beauty of this recipe

The beauty of this recipe (or more correctly I guess these recipes) for Hungarian Goulash and dumpling is that the dumplings can be prepared ahead of time and frozen, the noodles can be store bought and made just before (I will do them fresh but lets not go there) and the goulash can be done in the slow cooker.  Leaving you free for a relaxing Christmas Eve with little prep to be done!

Here is how:

Here is the recipe for the Hungarian Goulash and Dumplings:

For the goulash – Ingredients:

4 lbs beef (I use stewing beef but you can use chuck or another roast) cut into 1-2 inch cubes

2 strips of bacon or just bacon fat

6 onions (I use 4-5 yellow and 3 shallots)

4 tablespoons of paprika

1.5 teaspoons of salt

2 green peppers cut up coarsely

Instructions for Goulash

Flash fry the beef cubes very quickly and remove from skillet.  Do this in portions so you don’t overcook the meat.  Transfer to a thick pot (I use slow cooker).  Rinse the skillet with a cup of water and add to the pot.  Then chop the bacon and fry it in the skillet. Add the onion and brown lightly.  Stir in paprika and salt and combine with the meat.  Add the uncooked green peppers and then cook slowly for about two hours on lowest heat possible.  Or on low in slow cooker for 4 hours.   This can also be made the day before and reheated!  Serve with Noodles that can be purchased in most international food sections (Spatzele)  and boiled just before serving.   Also can be served with Dumpling recipe below!

Bread Dumpling recipe 

(Zemmel Knodel)  or Bread Dumpling are awesome with Hungarian Goulash 

6 stale kaiser buns or 300 grams french stick or white bread cut in cubes

30 grams lard/crisco

1 Tablespoon chopped onion

parsley and salt

60 g flour

2 eggs

1 cup milk

Cut bread into small cubes and in a separate bowl mix lard, onions and salt.  Mix all with bread curbs and add flour and mix.  In a separate bowl mix eggs and mil and then pour over bread mix and work with hands into dough.  With wet hands form balls (tennis ball size or a bit smaller) and cook in salted boiling water 12 min.

I make these ahead and wrap each individually in saran and freeze.  Remove from freezer and boil when needed.

Super Easy Instant Pot Bone Broth

Heard Bone Broth is good for you but it takes too long?


I have a simple solution.¬† Instant Pot. Yes. You can make Bone broth in 2 hours instead of 8 in the instant pot. Literally fill, push button, walk away. I can’t even.

So far since buying this thing I think I am in love with it.

I know some of you probably bought this thing on Black Friday or Cyber Monday right?  Still in the box?

Ok, no worries… let’s fix that.

Bone Broth

So bone broth is all the rage in the health set and with Millennials… why?

Bone broth is rich in minerals, collagen, glutamine, glycine and proline… what it boils down to (like my pun?) is that it is said is good for the gut (decreases inflammation and is healing). Also the collagen is good for joints and minerals are essential for cellular activity.¬† Said to be good for joint pain, weight loss and a miracle cure for stuff (ummm prob not but…).¬† Really it’s an awesome source of good stuff.

So again, here is my theory РOur grandmothers knew stuff, we should really listen and do the stuff they said.  Mine made tons of soup out of bones and so did my mom.

Here is how

Ingredients for Bone Broth Soup


Bones (beef, pork, chicken or whatever you have)

carrot or onion

Apple cider vinegar (the one with the stuff in it – it helps pull the minerals out)


Stick bones on rack in your instant pot and fill with water to just about an inch below the fill line.¬† Stick in carrot and a gulp of apple cider vinegar.¬† Set instant pot on high for 2 hours and leave, just walk away…. let vent naturally and that folks is it.¬† Flavour with salt to taste.


Here is the best part…¬† you can use the bones 3 times in the instant pot for soup!


Happy Soupping (is that a word?)

Easy and Impressive Creme Brule Recipe

Do you order Creme Brule only in Restaurants?

Think Creme Brule is a super impressive dessert?¬† Way to fancy to be able to make at home?¬† Would you believe me if I told you it was dead simple and that the recipe I have been using for years is so good that I don’t bother ordering it at restaurants now because mine is better?

Wanna impress a dinner party?

I’m a gonna give you my recipe because I’m nice like that…

You do need a few “hardware” kitchen gadgets before you start…

Here they are

6 Ramekins (the cute little white dishes they serve creme brule in)

kitchen torch and butane (don’t be scared its just a lighter on steroids – you can get this at any kitchen store)

large pyrex baking tray for a lasagne for example (9×11 will do)


Got it?


ok, lets go



Here are the food items you will need for creme brule

heavy cream (35% whipping cream) 2 cups

white sugar 1/2 cup

a whole vanilla bean (scrape out inside or use good quality vanilla paste)

5 egg yolks



So while this is neither hard nor involved, making creme brule does involve some chemistry… please follow these directions exactly…

Preheat oven to 325 F

  • Temper cream and vanilla – this means just put it in microwave for 2 minutes stirring at one minute and make sure it doesn’t burn or boil.
  • mix sugar and egg yolks in a separate bowl
  • slowly add cream and vanilla to yolk mixture while stirring or whisking constantly.

Thats it. Really.  Now just pour into ramekins and put in pyrex dish and use the dish as a water bath and carefully fill the pyrex surrounding the ramekins with water so they are bathed up to about 2/3 of their height.

Bake 30 minutes or until the creme brule jiggles like jello when you take it out. Cool in fridge till cold (overnight) I usually put saran wrap on top of each ramekin…


Then before serving add a little white sugar to the top of each and tilt dish so it covers the top and dump out excess sugar.  Then caramelize sugar on top with the torch and serve!

Green Tomato Sauce

What exactly does one do with green tomatoes?

I tried making fried green tomatoes – I liked them and so did my husband (the 8 year old kid not so much) but really how many can you eat?¬† Once I tried making pickled tomatoes – this one was a big fail – maybe I didn’t get the brine right… this year I was asked by my husband “are you going to use the green tomatoes you froze last year?”? Quite possibly¬†he wanted them out of the freezer…¬† so this year I tried making green tomato sauce – folks we have a winner.

I have this problem throwing out food – I really hate doing it.

I grow tomatoes every year.  Last year and the year before the frost hit before I pulled out the tomato plants and flash froze the tomatoes right on the vine. I guess I was leaving them there in hopes they would ripen.  No such luck.

So I threw the tomatoes in the freezer last fall and there they sat.

For almost a year… taking up space.

Right – so I wondered if I could make tomato sauce out of it – and gave it a shot – It was good!!!! so I made it and canned 4.5 or so jars and plan to do the same with whatever is left on the vine this year too… If we don’t eat it or we have too much I¬†plan on giving¬†it away as teacher gifts along with the jams I usually make in the fall.


Here is what you need for green tomato sauce

  • 5-10 lbs of fresh or frozen tomatoes
  • water
  • dried basil (1-2 tablespoons to taste)
  • dried garlic powder (1-2 tablespoons to taste)
  • Salt
  • Pepper

Really that’s it.

Super simple directions

Throw all tomatoes that will fit into the pot and add some water (1-2 cups will do).¬† Boil the hell out of them until they are a soft mush. You can take out the seeds if you wish but I left them in and didn’t even cut up the tomatoes before I threw them in.¬† I put mine in frozen….¬† unfortunately I left the green tops on mine before I froze them and had to pick them out after the boiling process- I suggest if you make this green tomato sauce that you take the green tops from the vine off before you toss the tomatoes in the pot.

Once soft and mush use immersion blender to smooth out or place in food processor or blender.  Add spices and stir.

At this point I started sterilizing my jars for canning (please look up how to do this properly so you don’t make yourself ill- it’s super easy just do it properly please).¬† At the same time I allowed the green tomato sauce to boil with the spices to combine the flavours.¬† When canning I added a bit of lemon juice to the top of my jars before sealing and re-boiling.


That’s it – green tomatoes out of my freezer and I have a start on the canning season (I’m a bit of a nerd and throw back to a prior century and like these things…)


Self Care : Thirteen Moons 2018 – part deux

Self care is so important

So last year my very first blog post ever was at around this time of year – and it was about this women’s wellness retreat and the lessons I learned in self care there- Thirteen Moons Wellness in Norwood Ontario.

Here is a link to my original post:


I wont repeat myself here – Thirteen Moons is just as restful, relaxing and restorative. Louise, the proprietor, is just as magical in the kitchen.¬† The food is just as good if not better than I remember it. Trust me – there will be new recipes posted here because Louise¬† is amazing and she gave me permission with the epithet “sharing is caring”

Self care – we all say it but do we really do it?¬† If we don’t do it for ourselves no one will do it for us!¬† Most women give and give and nurture constantly…. but you can’t pour from an empty cup right? So refill yours and do something for yourself – yes book a weekend, that’s great.¬† But if that is out of your reach (time, money etc..) then there are lots of things you can do: meditate, take a walk in the woods (and take your shoes off), breathe deeply, rest.¬† Schedule it. Make the time.

As with last year I came home¬† feeling nurtured, and feeling like I have had help refilling my cup so I could give back to others.¬†¬† Obviously the friends I went with last year and this year decided that we enjoyed it (and each other’s company) so much we have to do it yearly.

So we booked this year last year and we booked next year this year…. if that make sense…

Let me tell you a little story

Last year when I went to Thirteen Moons and started this little blog I was an entirely different person.¬† I wasn’t feeling at all like myself – I was shaking internally, not eating much at all, not sleeping at all – I had a bout of pretty major anxiety.¬† This is not an exhaustive list of my symptoms but suffice it to say I tried to cancel the weekend but my friends wouldn’t let me.

I have had a few bouts of anxiety and depression in my life and I fully expect it to come and go in waves – I am not a mental health expert but I have a sense for myself that this is how it will be. And that is ok.¬† I am not writing this post about mental health but I think is important that it plays a role in so many people’s lives.¬† I try to talk about it when I can.¬† Because we all should – it affects so many people.

This year, I am not sure Louise and her sister quite recognized me.¬† But eventhough I am doing better on the anxiety front doesn’t mean I don’t need to take time to refill my cup …

So what did we do there?

This year we had a few activities planned – a drumming circle, group yoga and I had a massage.¬† We also had some activities we didn’t plan: wine drinking, laughing until we cried, walking in the forest (forest bathing), and yes I went barefoot in the moss for a while – felt amazing.


The food was nourishing, the environment relaxing and wholly accepting and my cup again runneth over.

What have you done lately to refill your cup?

Interested in this amazing retreat? More info here:

My favorite Essential Oils

I fell in love with essential oils

Sometime last fall (it was October) I was introduced to the world of essential oils.  A little late to the party maybe but I have made up for it with enthusiasm.  Since then my collection and understanding of these beautiful oils has grown and I have incorporated their use in my practice in several ways.  I like to diffuse different oils almost daily, I use some specific oils for sore achey muscles of my patients, and other oils for protection against the spread of cough/cold and flu.

I will talk in this quick blog post about some of my faves so you get a taste – a very small one) of what is out there in the world of oils…

A word on purity

So as it was explained to me when I started using and learning about essential oils, our laws here in Canada that govern them is …. odd.¬† Because they are classed as a¬†beauty product you really need to be careful what and where you choose the brand of oil you use.

Bottom line – do your research.

Just because a bottle says it is 100% pure doesn’t mean that it is what you think it is.¬† By law, in order to say that on the bottle, apparently only 5% of the contents of that bottle must actually be 100% pure.¬† Weird and aggravating right?

So, do your research and find some companies that are actually putting 100% pure oil in the whole bottle, not just 5%.  Otherwise you may have reactions and or allergies to the oil, and who want to breath in more chemicals or put them on your skin?

I use Young Living which but there are some other brands out there that are good as well (I just feel YL is the best in my opinion).


Ok with that out of the way, here are some of my faves:

Theives:¬† A mixture that smells like Christmas – I diffuse this all winter to help ward off cold/flu transmission in the clinic – and amazingly I didn’t get sick at all last winter.

Lemon: A high frequency oil that never ceases to make me feel happy – its a lovely light scent and who doesn’t like some citrus?

Deep Relief: great for sore muscles РI use this on patients sometimes when I need to get deep into their muscles.  Patients love this one Рit feels cool and tingly and smells peppermint-y and lovely at the same time.

Lavender Рgreat for relaxation and to induce a sense of peace and calm.  Try placing a couple drops in a spray bottle full of water.  Spray your pillow before bed and it will help you relax into sleep and sleep better.

Cedarwood:  This one is good for people with trouble sleeping.  Diffuse this as you are trying to fall asleep.  Has a musky scent that men may prefer over the flowery lavender scent.


Some more things about oils

There are even some oils that are specifically classed here in Canada that can be used in food and baking Рthey undergo different standards for this process.  Young living has several in this class including peppermint and lavender РLavender brownies anyone?