𝐂𝐡𝐨𝐜𝐨𝐥𝐚𝐭𝐞 𝐂𝐡𝐢𝐩 𝐎𝐚𝐭𝐦𝐞𝐚𝐥 𝐁𝐚𝐫𝐬⁣🍪🍪
•𝟷 𝟷/𝟸 𝘤𝘶𝘱𝘴 𝘰𝘧 𝘳𝘰𝘭𝘭𝘦𝘥 𝘰𝘢𝘵𝘴, 𝘨𝘧⁣
•𝟷 𝟷/𝟸 𝘤𝘶𝘱𝘴 𝘰𝘧 𝘮𝘪𝘭𝘬 𝘰𝘧 𝘤𝘩𝘰𝘪𝘤𝘦 ⁣
•𝟷/𝟸 𝘤𝘶𝘱 𝘰𝘧 𝟷𝟶𝟶% 𝘯𝘢𝘵𝘶𝘳𝘢𝘭, 𝘥𝘳𝘪𝘱𝘱𝘺 𝘱𝘦𝘢𝘯𝘶𝘵 𝘣𝘶𝘵𝘵𝘦𝘳 + 𝘮𝘰𝘳𝘦 𝘧𝘰𝘳 𝘥𝘳𝘪𝘻𝘻𝘭𝘪𝘯𝘨 𝘪𝘧 𝘥𝘦𝘴𝘪𝘳𝘦𝘥⁣
•𝟷/𝟸 𝘤𝘶𝘱 𝘰𝘧 𝘱𝘶𝘳𝘦 𝘮𝘢𝘱𝘭𝘦 𝘴𝘺𝘳𝘶𝘱 ⁣
•𝟷 𝘵𝘣𝘴𝘱 𝘰𝘧 𝘱𝘶𝘳𝘦 𝘷𝘢𝘯𝘪𝘭𝘭𝘢 𝘦𝘹𝘵𝘳𝘢𝘤𝘵 ⁣
•𝟸 𝘵𝘴𝘱 𝘰𝘧 𝘢𝘱𝘱𝘭𝘦 𝘤𝘪𝘥𝘦𝘳 𝘷𝘪𝘯𝘦𝘨𝘢𝘳⁣
•𝟷/𝟸 𝘵𝘴𝘱 𝘰𝘧 𝘱𝘪𝘯𝘬 𝘴𝘢𝘭𝘵⁣
•𝟸 𝘤𝘶𝘱𝘴 𝘰𝘧 𝘧𝘪𝘯𝘦 𝘰𝘢𝘵 𝘧𝘭𝘰𝘶𝘳, 𝘨𝘧⁣
•𝟷/𝟸 𝘤𝘶𝘱 𝘰𝘧 𝘮𝘪𝘯𝘪 𝘤𝘩𝘰𝘤𝘰𝘭𝘢𝘵𝘦 𝘤𝘩𝘪𝘱𝘴, 𝘱𝘭𝘶𝘴 𝘮𝘰𝘳𝘦 𝘧𝘰𝘳 𝘵𝘰𝘱𝘱𝘪𝘯𝘨⁣
•𝟷 𝟷/𝟸 𝘵𝘦𝘢𝘴𝘱𝘰𝘰𝘯𝘴 𝘣𝘢𝘬𝘪𝘯𝘨 𝘱𝘰𝘸𝘥𝘦𝘳⁣
•𝟷 𝟷/𝟸 𝘣𝘢𝘬𝘪𝘯𝘨 𝘴𝘰𝘥𝘢⁣

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Mozzarella stuffed potato cheese puffs 🥔 🧀🧀🧀🧀

Ingredients

3 russet potatoes
Salt and pepper to taste
1/2 cup mozzarella cheese cubes cut into small pieces
2 tbsp corn starch
1 tbsp fresh minced coriander
1 tbsp garlic powder
Oil for frying

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8 minute air fryer French toast sticks.🥪

Ingredients:
2 slices of brioche bread
1 egg
50ml milk
1 tsp vanilla extract
2 tbsp granulated sugar
1/2 tsp cinnamon
Method:
1. Cut each brioche slice into 3.
2. In a bowl whisk together the egg, milk and vanilla.
3. Dunk each strip of brioche into the mixture then place into the air fryer, spray with cooking oil so they don’t stick.
4. Air fry at 200°C for 8 minutes until golden and crisp, flipping them over halfway through.
5. Mix the granulated sugar and cinnamon together in a bowl. Toss each toasted stick into the mix to coat.
6. Serve with maple syrup.

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🍝Creamy Burrata Spaghetti🤤

recipe👇

Ingredients:
❤️ burratas
❤️Cooked spaghetti
❤️Cherry tomatoes, halved
❤️Salsa verde (or any fresh herb dressing)

Instructions:
❤️ Place the 6 burratas in a baking dish and gently cut them open.
❤️Add the cooked spaghetti and mix until creamy.
❤️ Stir in the halved cherry tomatoes.
❤️ Drizzle with salsa verde and toss one final time.😋🫶

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🥒Cucumber & Avocado Refreshing Bowl 🥑

recipe👇

Ingredients:
❤️4–5 cucumbers, sliced
❤️1 ripe avocado, cubed
❤️1 large shallot or red onion, finely diced
❤️1 large handful of fresh cilantro, finely chopped
❤️2 tbsp roasted pistachios
❤️Zest and juice of 1 large lime
❤️1 tbsp olive oil
❤️Pinch of salt

How to Make It:
Slice the cucumbers however you like.
Keep them thin enough to soak up the dressing.
Add cucumbers to a large mixing bowl or a jar with a lid.
Toss in the avocado cubes, diced shallot or onion, and chopped herbs.
Add roasted pistachios for crunch and a savory hit.
Sprinkle in lime zest, lime juice, olive oil and salt.
Shake the jar with the lid on or gently toss everything together in the bowl until evenly coated.😋🫶

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🍕Tortilla Breakfast Pizza

recipe👇
Ingredients:
❤️ 3 large eggs
❤️ 2–3 tortillas
❤️ 2–3 tbsp milk
❤️ Salt and spices (e.g., paprika, black pepper)
❤️ Tomato (sliced into rings)
❤️ Mushrooms (sliced)
❤️Bell pepper (sliced into rings)
❤️ Grated cheese

Instructions:
Place 2–3 tortillas in a skillet, slightly overlapping each other to cover the bottom and sides.
Crack the eggs into a bowl, add the milk, salt, and spices. Whisk well until combined.
Pour the egg mixture into the tortilla-lined skillet.
Top with tomato, mushroom, and bell pepper rings.
Sprinkle generously with grated cheese.
Bake in the oven at 180°C (350°F) for about 10–15 minutes, or until the eggs are set and the cheese is golden and bubbly.
Slice and serve warm!😋🫶

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🥩Cheesy Beef Cup🤤

recipe👇
Ingredients:
❤️400 g ground beef
❤️2 eggs
❤️1 tomato, diced
❤️2 tbsp chopped red onion
❤️2 tbsp chopped bell pepper
❤️Fresh cilantro or parsley
❤️Grated Parmesan
❤️Shredded cheddar or mozzarella
❤️Tomato sauce
❤️Mustard sauce
❤️Salt & black pepper
❤️Italian seasoning
❤️Dried garlic

How to Make It:
Form the ground beef into cup shapes with a hollow in the middle to hold an egg later.
Season the meat cups with salt, pepper, dried garlic, and Italian herbs. Sprinkle some Parmesan on top.
Add diced tomato into the center, followed by a layer of red onion and bell pepper.
Sprinkle chopped herbs over the veggies.
Drizzle tomato sauce and a touch of mustard sauce on top.
Finish with a generous layer of shredded cheese and a final dash of seasoning.
Bake at 180°C / 360°F for 12–15 minutes until bubbly and golden.
Serve hot and prepare to fall in love! 🔥

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🥯Ricotta Bagel Sandwiches😋

recipe👇
Ingredients for the Bagels:
❤️2 cups ricotta cheese
❤️1 egg
❤️1 cup flour
❤️½ cup grated cheese
❤️1 egg yolk
❤️Sesame seeds

For the Filling:
❤️Cream cheese (like Philadelphia)
❤️Sliced ham
❤️Cucumber slices
❤️Avocado slices

Instructions:
In a large bowl, combine the ricotta, egg, flour, and grated cheese. Mix well until a dough forms.
Knead the dough gently, then divide into several portions. Roll each into a bagel shape.
Place the bagels on a lined baking tray. Brush with egg yolk and sprinkle with sesame seeds.
Bake in a preheated oven at 180°C (350°F) for about 20–25 minutes, or until golden.
Let them cool slightly, then slice each bagel in half.
Spread cream cheese on the bottom half, then layer with ham, cucumber slices, and avocado.
Close with the top half of the bagel — and enjoy!😋

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🥪Baked Savory French Toast🤤

recipe👇
Ingredients:
❤️Slices of bread
❤️ 3 eggs
❤️70 ml milk (a bit more than half a teacup)
❤️A pinch of salt
❤️Crumbled white cheese (like feta)
❤️ Grated mozzarella cheese
❤️Finely chopped parsley

Instructions:
In a bowl, whisk together the eggs, milk, and salt.
Dip each slice of bread into the mixture, making sure they soak up the liquid, then place them on a baking sheet lined with parchment paper.
Top each slice with crumbled white cheese, grated mozzarella, and chopped parsley.
Bake in a preheated oven at 180–190°C (355–375°F), using both top and bottom heat, until golden and crispy.😋🫶

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🍝Creamy Baked Pasta with Burrata & Spinach🤤

recipe👇
You’ll need:
❤️200g filled tortelli pasta
❤️A handful of cherry tomatoes
❤️1 garlic clove, finely sliced
❤️1 creamy burrata ball
❤️150ml of cream or water
❤️A few handfuls of baby spinach
❤️Drizzle of olive oil
❤️Pinch of salt & pepper
❤️Sprigs of thyme and fresh basil
❤️Grated parmesan for topping

How to make it:
Preheat your oven to 220°C
Toss everything into a baking dish
Drizzle with olive oil, season, and bake for 20–25 minutes.
Stir before serving to mix that melted burrata into a creamy sauce.😋🫶

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🥓Crispy Camembert Bacon Skewers🤤

recipe👇
Ingredients:
❤️ 1 wheel of Camembert cheese (approx. 250g)
❤️4 slices of bacon
❤️2–3 tbsp flour
❤️2 egg yolks
❤️½ cup breadcrumbs (panko or regular)
❤️ Wooden skewers
❤️Oil for deep frying

Instructions:
Cut the Camembert into 4 equal wedges.
Wrap each wedge with a slice of bacon, securing it tightly.
Insert a wooden skewer through each piece.
Lightly coat each skewer in flour.
Dip into the egg yolks until fully covered.
Roll in breadcrumbs, pressing gently to coat well.
Heat oil in a deep pan or fryer to 170–180°C (340–355°F).
Fry each skewer until golden brown and crispy
Drain on paper towels and serve immediately😋🫶

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🍅 Cheesy Pasta Cake with Meatballs & Basil🤤

recipe👇
Ingredients:
❤️ 250–300g pasta (rigatoni or similar that can stand upright)
❤️ 1 cup tomato paste (or thick marinara sauce)
❤️1 cup shredded mozzarella cheese
❤️ 1/2 cup grated parmesan cheese
❤️8–10 cooked meatballs
❤️Fresh basil leaves (for garnish)
❤️ Olive oil (optional, for brushing or drizzling)
❤️Salt & pepper to taste

Instructions:
Preheat the oven to 180°C (350°F).
Spread a layer of tomato paste on the bottom of a baking dish.
Stand the uncooked pasta vertically in the dish, packing it tightly.
Sprinkle the cheeses evenly over the pasta.
Pour more tomato paste on top to cover the cheese and pasta.
Bake for 30–35 minutes or until the pasta is cooked through and the top is golden.
Remove from the oven, add the cooked meatballs on top, and garnish with fresh basil leaves.

Let it rest for a few minutes before slicing.
Enjoy your stunning pasta cake! 🍝✨

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The vagus nerve is a bundle of nerves that goes from the brain stem to every major organ.

It regulates our autonomic nervous system.

We can access vagus nerve stimulation through our ears. Using your finger pull down with medium pressure. Then do some gentle circular motions. Repeat on both sides.

Notice how calm your entire body feels afterwards. How your thoughts are less racing. If you get the urge to yawn, or cry, or release your jaw— do it. This is your nervous system releasing sympathetic energy.

Yes, this is why q-tips feel so good #selfhealers

And many more useful solutions you will find on my author channel t.me/Dr_Nicole_LePera.
Come in now and don't forget to subscribe!

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🍝 Creamy Bacon & Sun-Dried Tomato Pasta🤤

recipe👇
Ingredients:
❤️200 g pasta (penne or fusilli work well)
❤️100 g bacon, chopped
❤️1 small onion, finely sliced
❤️6–8 sun-dried tomatoes, chopped
❤️100 ml chicken or vegetable broth
❤️150 ml heavy cream
❤️ 1 tbsp tomato paste
❤️ 50 g grated Parmesan
❤️Fresh herbs (parsley or basil), to garnish
❤️Salt & pepper to taste
❤️Olive oil (optional, for cooking)

Instructions:
Boil the pasta according to package instructions. Drain and set aside.
In a large pan, fry the chopped bacon over medium heat until crispy.
Add the onion and sun-dried tomatoes. Sauté for a few minutes until the onion softens.
Pour in the broth, cream, and tomato paste. Stir well and let the sauce simmer for 5–7 minutes.
Add the cooked pasta to the pan and mix everything together.
Sprinkle with grated Parmesan, toss again, and season with salt and pepper.
Serve hot, garnished with fresh herbs.😋🫶

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🍅Creamy Roasted Tomato & Garlic Spaghetti🤤

recipe👇
Ingredients:
❤️ 400 g cherry tomatoes
❤️ 2 whole garlic heads
❤️ 3–4 tbsp olive oil
❤️ Salt, to taste
❤️ 50 g grated Parmesan cheese
❤️ 300 g spaghetti (cooked al dente)
❤️ A handful of fresh arugula
❤️ Extra cherry tomatoes, for garnish (optional)

Instructions:
Preheat your oven to 200°C (390°F).
Place the cherry tomatoes and whole garlic heads (cut in half crosswise) in a baking dish.
Drizzle with olive oil and sprinkle with salt.
Roast for 25–30 minutes until tomatoes are blistered and garlic is soft and golden.
Let cool slightly, then squeeze the roasted garlic out of the skins.
Add garlic and tomatoes to a blender or food processor. Add grated Parmesan and blend until smooth.
Place cooked spaghetti in a large bowl. Pour the sauce over the pasta and mix well.
Serve on plates, top with arugula and extra cherry tomatoes for garnish.😋🫶

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🍟Quick & Easy Chicken & Potato Patties🤤

recipe👇
Ingredients:
❤️Boiled potatoes, mashed
❤️ Cornstarch
❤️Ground chicken
❤️A bit of BBQ sauce
❤️ 2 egg whites
❤️ Cooking oil (for brushing)
❤️Your favorite dipping sauce (for serving)

Instructions:
Mash the boiled potatoes in a large bowl.
Add cornstarch, ground chicken, BBQ sauce, and the egg whites. Mix until well combined.
Form the mixture into small patties.
Place the patties on a baking tray lined with parchment paper and lightly brush them with oil.
Bake in the oven until golden and cooked through.
Serve warm with your favorite dipping sauce as a delicious snack or appetizer!😋🫶

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🧀🍑Melty Baked Camembert with Apricot Jam 😋
Here’s how to make this crowd-pleasing favorite 👇

You’ll need:
❤️Puff pastry
❤️Apricot jam
❤️A wheel of Camembert

How to make it:
Preheat your oven to 180°C / 350°F.
Lay out the puff pastry on a clean surface.
Spoon a generous amount of apricot jam into the center.
Place the Camembert wheel right on top.
Carefully wrap the pastry around the cheese, sealing it up completely.
Pinch the edges to close any gaps.
Set it seam-side down on a parchment-lined baking tray.
Bake for 20–25 minutes, until the pastry is golden and crisp.
Let it rest a few minutes before slicing in.
✨ Serve warm, and get ready for that gooey, sweet-salty magic.

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🍉Refreshing Watermelon Sandwich 🤤

recipe👇
You’ll need:
❤️Fresh watermelon (cut into squares)
❤️Sliced pickled cucumbers
❤️Crumbled feta cheese
❤️Fresh herbs (like mint or basil)
❤️A splash of soy sauce

How to make it:
Slice the watermelon into neat squares.
Layer with pickled cucumber slices.
Sprinkle crumbled feta on top.
Add a few leaves of fresh herbs.
Drizzle lightly with soy sauce.
Top it all with another watermelon slice — like a juicy sandwich!
Dig in and enjoy the ultimate summer snack! 😋🌿

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