You’ll never buy stock again

This may be one of the easiest kitchen tricks I’ve learned in the last few years.  I haven’t bought any stock since I figured this out. It saves money, but more importantly, this stock tastes MUCH better than anything you can buy.

Step 1:  As you peel, chop, and otherwise use any vegetables for recipes or salads, save all the pieces you would normally throw away.

The vegetables that help the most with umami (and make your stock great) are the classic mirepox (carrots, celery and onion), garlic bits, and mushrooms.  There are a few vegetables you should avoid using for stock. Some vegetables will make the stock bitter or impart a strong, very specific taste that may not work in some recipes (e.g eggplant, turnips, cilantro, ginger). If you happen to be someone who buys Parmesan cheese with a rind, those rinds are wonderful in stocks. If you use fresh herbs when you cook, make sure you throw the stems in the stock. 

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Step 2:  Keep a big ziplock bag in the freezer and toss the washed bits you saved into the bag.  When you drain beans, tomatoes or other vegetables from cans, put the juice in the bag, too.

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Step 3:  When the bag is full, put the frozen vegetable bits in a big pot with water to cover them, bring to a boil and then simmer for about an hour.


If you have an Instant Pot, you can make stock in less time.  I don’t add salt while making the stock because it lets me season the dishes I make to taste.


 Step 4:  Freeze the stock you don’t use in a day or two.

 I usually freeze my stock in 1-2 cup plastic containers.  Alternatively, use freezer bags if you want to take up less space in your freezer (Push the air out of the bags and lay them flat on a cookie sheet to freeze).  Another trick is to freeze the stock in ice cube trays or muffin tins and then put the frozen stock in freezer bags.

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In addition to recipes, use this stock instead of water when you make rice or grains. Thaw your stock in the refrigerator (if you remember) or in the microwave (if you don’t).

We eat a mainly plant based diet, so I only make vegetable stock.  If you eat meat, you can save the bits from the meat or fish you cook – or ask your butcher for stock worthy bones and add them to the vegetables to make great chicken, beef or seafood stock.  If you want perfect chicken or beef stock, you may have a bit more work to do… 🙂




Hate cooking but want to eat better? (By the end of this post I bet you buy this app!)

It is hard to eat well when you are a medstudent, resident or busy doc (also true for busy people not in medicine  The key to eating well if you are busy is planning.. but it takes time.  As I’ve written before, here are the basic steps that you need to follow to eat well if you are “too busy to cook”.

  • Use a calendar to organize which days you need to have dinner ready
  • Find the recipes you want to cook
  • Fill in the calendar with what you will take to work for lunch and your planned dinners.
  • Make a shopping list.
  • Shop once, then follow your plan

To follow these steps, I’ve used the internet to find recipes, Evernote to map out the week, and Grocery IQ for the shopping list.  I’ve gotten pretty efficient, but it’s still takes a non-trivial amount of time… and who has that kind of time, right?

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And then I read Jane Friedman’s post “My Must-Have Digital Media Tools: 2018 Edition” and I saw this…

I was skeptical, but I downloaded it.

Here’s the bottom line… this app is “expensive” ($25).  But I promise, even if you are medical student without much money, it will be the best $25 you’ll spend this year.

Here’s why – this app takes the five steps listed above and puts them all into one place.  It not only makes it easy to choose recipes, plan your week and shop, it almost makes it fun.  Here’s how:

Use a calendar to organize which days you need to have dinner ready.

Start on the “meals” tab and put notes in for your week.  If you share cooking with a significant other or roommates, you can share the account with them so everyone is (literally) on the same page.

Find the recipes you want to cook and put them in the calendar for the week

Click on the browser tab to find new recipes.  As you gather recipes in the app, it becomes your  own personal “cookbook” which is searchable by category, name, or  ingredients.

Fill in your calendar with what you will take to work for lunch and your planned dinners.

This was the first moment I knew I was really hooked.  All you do is drag and drop the recipes you want into the appropriate day.  Wow.

Make a shopping list and go shopping.

This is when I was completely sold.  When you pull up the recipes you’ve chosen, there is a little “hat” icon at the top:

When  you click this icon EVERYTHING IN THE RECIPE appears in a shopping list.  Unclick what you don’t need and repeat for all the recipes.

Because this app is on your computer and your phone, just take your phone with you to the grocery store.  As you pick up the item, click the box next to it and move on to the next item. If you are sharing the app with your significant other or roommates, anyone can add to the grocery list or unclick things they have bought.



Here’s the official website for Paprika:   Enjoy your healthy eating!!!!  Try this plan (instead of the bagels, pizza, peanut butter and other “free” foods in the hospital) for a week or two.  I promise you’ll feel better, learn better and have more energy to take good care of your patients.


















How to Succeed in Clinical Rotations (and residency, too)

Today I have the incredible joy of talking to the medical students on our rotation.  No agenda, just a conversation that they requested for some “advice”. They just started their surgery rotation last week and it’s their first rotation.  First rotation, beginner’s mind, unbridled enthusiasm… it is so wonderful!. I decided I would come up with what I wish someone had told me at the beginning of my rotations…

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Be mindful, deliberate and excited about learning.

This is probably the most important piece of advice I can give.  Clinical rotations are often a whirlwind of work and you can be swept away without realizing it. Residents can ignore you, people can be cranky, patients can be difficult… and in the midst of all this, you are expected to learn to be a doctor.  You have to stay in charge of that mission, no matter what is happening around you.

Take a little time to reflect on why you are doing this and what kind of person/doctor you want to become.  When times get tough (and they will) hold on to it.  If it helps you, come up with a slogan to repeat, keep on a piece of paper in your wallet or on your wrist

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Learn about the practice of mindfulness.  Mindfulness has been shown to be effective in decreasing stress and may help to prevent burnout.  It’s not hard to learn, but it’s hard to master … which is the point of a “practice”. (e.g. the practice of medicine)

Learn to keep a “beginner’s mind”.  When I was a student on core medicine I had a senior resident that showed me what beginner’s mind looks like.  It was 2am and I was tired.  We were seeing a gentleman at the VA hospital for his diabetes, hypertension and some electrolyte abnormalities.  I presented the patient to the resident and then we went to see him together.  He had a rash, which I thought was so insignificant that I didn’t even include it in my presentation.  But, instead of scolding me, this resident got excited.  Yes, you read that correctly, 2am and excited about a rash – because he didn’t know what it was. (This next part will date me, but it’s a great example to make us grateful for the access we have to information now).  He called security and had them open the library.  We spent a wonderful hour looking through books – like a treasure hunt when we were little kids – until we found the rash in one of the books.  We were laughing, excited and couldn’t wait to get back to start the appropriate therapy.


Understand what you are going to learn (the big picture)

On every rotation, you will be given a list of learning objectives.  By all means, know them, study the things listed and make sure you know them (they will be on the test).  BUT… please realize that diseases don’t stay conveniently siloed in a single specialty so this is not learning “surgery”, it’s learning about how surgeons approach a specific disease you will see elsewhere, too.   You also need to know that what is listed as learning objectives today may well be obsolete tomorrow  (if they aren’t already).

You have chosen a career that ethically demands life-long learning.  That means that one of the most important skills to learn is how to develop a system of learning that you can use in medical school, residency and later in practice.

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Develop a system for lifelong learning now

Learning is iterative.  You will learn broad concepts on each rotation along with a “fly over” of the entire terrain of the specialty  You will need the information you learn on your surgery rotation on your medicine rotation when you are consulted on a patient with an ischemic leg who needs surgical treatment, or on your pediatrics rotation when your patient with a pneumonia develops an empyema.  If you choose surgery at your career, you will read and learn the same topics throughout your residency (and after) but with increasing depth.

The practical points on how to develop a system to learn during your rotation are here: How to Ace the NBME Shelf Exams: How to Ace the NBME Shelf Exams, In-Training Exams and Your Boards, but the key points are summarized below:

  • Remember it’s school.
  • Make a list of all the topics in the textbook.
  • Breathe deeply. You are not going to read every page in the textbook in addition to your assigned reading.
  • Create a schedule to SKIM every chapter
  • TAKE NOTES. All the time.
  • Figure out how to store your notes so you can find them in the future
  • Go through your daily notes in the evening and then store them in your system
  • Review, review, review

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Take care of yourself.

Pay attention to ergonomics, diet, exercise and sleep.  Most importantly, take care of yourself emotionally and spiritually.  You can’t learn or serve others if your tank is empty.  Come up with what is important for you and make a list.  Seriously.  Make a list of what you find helps you stay on track and then check it off every day.  Look at it before you go to bed.  Celebrate the things you did and don’t be hard on yourself for the ones you didn’t get to.

Don’t forget to take a “Sabbath” every week.  True time off is critical for recovery from this stressful work.

If it gets too hard, seek help.  It’s a sign of strength, not weakness, and most (if not all) of the people around you have been there.

We have the most amazing job on earth.  When the administrative issues or political conflicts get to you (and they will), just remember – you get to take care of another human life with the goal of relieving their suffering.  What could be more important than that?

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Top 10 Holiday Gifts for Busy People (including medical students and residents)

What’s the best gift for a medical student or resident (or any really busy person)?

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Seriously, anything that frees up time for them is the best present you can give them.  If it supports their health or decreases stress, it’s even better!

Here are my top ten choices for best presents for medical students and residents – or any really busy person:

  1. A service or person to help clean their home.  Once a month?  Once a week? Any time they don’t have to vacuum or clean the bathrooms is a true gift.

Portrait of man with cleaning equipment

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  1. An Instapot. I’ve long been a fan of pressure cookers, but the Instapot takes it to the next level.  This is my new favorite kitchen tool and it’s high on my list because it both saves time and increases healthy food consumption!

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  1. A subscription to Headspace. This might seem counter-intuitive since it adds a 10 minute task to their day… but there are data (and lots of testimony) that a daily mediation practice “expands time” by decreasing stress.

Link to Andy Puddicombe’s TED talk (the founder of Headspace)


  1. If they live close enough to walk or bike to school/work, think about something that might help them combine that commute with getting some exercise. How old is their bicycle?  How about panniers to store gear on a bike? Would a great backpack help if they are likely to walk?  How about a gift certificate to a bicycle shop?

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  1. A gift certificate for Whole Foods or any place near them that has good, healthy prepared food.

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  1. Cookbooks with quick but healthy recipes like Thug Kitchen or Mark Bittman’s How to Cook Everything Fast.


  1. A Roomba vacuum cleaner. Plus, they may go viral with a cat on a Roomba video if they have a feline roommate.

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  1. A gift certificate to have their car washed and vacuumed every few months.

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  1. If they are a coffee drinker who spends time stopping at Starbucks, think about a really good coffee maker. I prefer Nespresso because the pods are recyclable (and the coffee is delicious).

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  1. Your time. Can you cook some meals once a month and put them in their freezer?. Do laundry? Bake cookies and mail them? Get their car washed? Make an elaborate certificate with something you could do for them and wrap it as a present.

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Bell Peppers


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Bell Peppers, also known as green peppers, red peppers, sweet peppers, and capsicumis, are relatively large in size.  According to Epicurious, the bell-shaped pepper is green and slightly bitter in its immature state. As it matures, it turns bright red and becomes sweeter. You can also find yellow, orange, white, pink, and even purple varieties.  Bell Peppers have a high water content and, despite the name, they are not spicy.  Peak season runs from July through September but you can find bell peppers year round at your local grocery store.

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There are several ways to prepare a bell pepper, depending on how you’d like to eat or cook it. Either way, you will likely want to remove the seeds.

Here’s a great videos on how to prepare for different recipes

Once you have cut the bell pepper, you have a lot of options for how to eat or cook them. has some suggestions:

Stir Fry/Saute’– heat a small amount of oil in a heavy skillet and add smaller bell pepper pieces. Cook for 8-10 mins. on medium heat, stirring occasionally so they cook evenly. Consider adding other vegetables or a sauce for more flavor. This website says that a Saute’ allows for the best concentrated nutrient retention.

Grilling– use whole peppers or large pepper pieces. You can make kabobs by skewering the peppers with with various meats and other vegetables. Brush on a light coating of oil and season with salt and pepper before you place the peppers on the grill.

Roasting- this gives peppers a smoky flavor and works well in salsas or other dishes, as well as on their own. In an oven, brush the peppers with a light coat of oil and broil them, turning to crisp evenly. See the above link for charring instructions.

Steaming– often used to prepare bell peppers for stuffing or a side dish. Preparing to stuff? Cut out the stem and seeds. Steam the peppers upright for approx. 4 minutes in a steaming basket.  Then stuff the peppers with a filling and bake them according the recipe. The filling typically includes rice, chopped vegetables, seasonings and cheese.

Raw– add to salad or cut into strips or petals and enjoy with hummus or a veggie dip.

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Easy recipes

Roasted Bell Peppers

6 Ways to Stuff a Pepper

Quinoa Black Bean Stuffed Peppers

Philly Cheesesteak Stuffed Peppers

Skinny Tex Mex Black Bean Quinoa Casserole

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Trivia about Bell Peppers

  • Peppers have between 2 and 5 lobes. Bell peppers with 3 lobes are generally considered to be better when cooked whereas the 4 lobed peppers are usually quite a bit sweeter, with many more seeds than their counterpart.
  • Peppers do not have a “gender”, as some websites suggest
  • Peppers are actually fruits! Why? Simply because they are produced from a flowering plant and contain seeds, though, most people think of them as vegetables.
  • Bell peppers can be eaten at any stage of development.  Vitamin C, carotenoid content and the flavor of bell peppers tends to increase while the pepper is reaching its optimal ripeness.
  • The sweeter the bell pepper, the more calories it has. This means, red peppers have the highest number of calories.
  • Bell peppers are an excellent source of vitamin C.  They have 117 milligrams per cup, which is more than twice the amount of vitamin C found in a typical orange!
  • One serving of this colorful fruit will provide you with plenty of Vitamins K, C, A, E, and B6, potassium, and a generous amount of dietary fiber.

Information from and

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This is a wonderful guest post from Joanna Theilmann, MSW, published originally on  If you are interested in contributing a guest post, please feel free to contact me!

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“I don’t have time to cook”… Oh, yes, you do!!!

I just got back from vacation and had the pleasure of attending a session where Shawn Brisby, the demo chef for Canyon Ranch in Tucson, gave us a great piece of advice …

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“Have you ever gotten raspberries home and within a day they are mush with white stuff on them?”

He had my attention.

“The problem is that home chefs don’t keep their refrigerator cold enough.  They should be set at 40 degrees.”



So I’ve been experimenting and … it works!  (not that I doubted you, Shawn :-).


Step 1.  Decide what you are going to eat for the week.

This planning is essential.  It takes me 20-30 (very enjoyable) minutes to find recipes in a magazine (Clean Eating and Cooking Light are my favorites), one of my cookbooks or on line.  Here’s what we’re cooking this week:

Pasta with sardines and fennel

Kale salad with apple and cheddar

Moroccan butternut squash chickpea stew

Pumpkin soup with almonds and sage

Fall salad with apples, walnuts and stilton

And, for breakfast for the week…

Sweet potato casserole with crunchy oat topping


Step 2. Make a shopping list and go shopping.


Step 3:. Prep all the food for the week

This is what makes it work in terms of efficiency. For the rest of the week, when you get home, everything will be washed, cut up and ready to throw in the pan.  I timed myself and it took 1 hr 22 minutes to turn the pile of veggies you see above into this:

An hour and a half is nothing compared to the time it takes when you get home late and really don’t want to do it.  Turn on some music, chop while you are watching some football.. it is a great return on investment to insure you eat well!

Other helpful hints

  1. Get some fun containers. These are the ones I bought, but any food quality containers will work.
  2. Wash the other produce, cut everything up for all the recipes, spin dry them and put them in your 40 degree refrigerator. (If you don’t own one, get a lettuce spinner.)
  3. Wash the fruit and dry it before you put it in the refrigerator.

One other tip…. Make stock! I throw all the vegetable bits (peels, seeds, etc) into a pot with water and make vegetable stock while I’m working. In addition to using this stock for any soup we decide to make, we use it instead of water for rice or pasta to increase the flavor.

What’s for dinner? How to eat well if you are too busy to cook….

I wish someone had taught me this when I started medical school.  Seriously, I would have loved it…  Let me walk you through what I did today to prepare for my week, and I think you will understand.

So, first… it’s summer… In Houston.

The weather makes a difference in how this unfolds, since I’m talking about cooking… i.e. (usually) adding heat.

So here’s what I did today..

  1. I spent about 20 minutes looking through what is my current favorite cookbook for three recipes that a) I liked b) were easy and c) were summer appropriate.

2. I entered all the ingredients I needed into GroceryIQ, … plus stone fruit (that is so ripe and delicious right now), a watermelon (because it’s summer and I love them), bread and ingredients for sandwiches for lunch.

(how can you not love a cookbook that says “Heat a big glug of olive oil in a skillet”?)

3. I went to the grocery store and bought everything on the list. When you have a list, it’s really fast, so you make up the time you spent looking up the recipes and making the list. Also, you are much less likely to buy more than you need (which leads to interesting microbiology experiments in your refrigerator) or things you really don’t need (i.e. junk food).

4. I took a nap. (I was on call Friday, up all night, so I’m still catching up). Plus, Sunday          naps are amazing… so don’t think you EVER have to justify them!

5. I spent about 20 minutes preparing the ingredients for Joshua McFadden’s recipe for the tuna melt “casserole” and for one of my summer favorites, ratatouille. Every time I make ratatouille, I think of Maryvonne, Monique and Maddy, my French “mothers” who taught me this recipe when I lived in France as an undergraduate.

6. Here’s where the Houston weather comes in. To minimize stove top and oven time, I roasted the squash for the tuna melt and the vegetables for the ratatouille at the same time – while they were cooking, I sautéed the onions and garlic for the ratatouille and added the tomatoes (canned). (In case you were wondering, the sweet potato is for snacks or something else TBD.)

So, we’ll have the tuna melt tonight, with some store made coleslaw (Brussel sprout and kale), and there is enough for the same meal another night, or lunches if we choose.  The ratatouille can be sides to our sandwiches, or can be another meal with a protein (we are mostly “pescetarian” so probably fish… but you can choose what you want).  Ratatouille is also delicious cold on it’s own or with cottage cheese, or you can add it to broth with chicken meat and make a great soup/stew.Bottom line… maybe an hour today for a week’s worth of amazing food… which is what I wish I’d been taught when I started medical school.

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 p.s. Since you were wondering…  The other two recipes for this week are cooked seafood salad with fennel, radish basil and crème fraiche (p115) and crunchy mixed bean salad with celery, tarragon and soft boiled eggs (p260).

p.p.s Do not get intimidated if you don’t know how to cook. YOU CAN LEARN.  (and you should).  Find someone to help you.

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