TURTLE CHOCOLATE LAYER CAKE

more and more research is showing that the key to lifelong correct fitness is what specialists call “lifestyle medicine” — making simple modifications in weight loss plan, workout, and stress control. to help you turn that know-how into effects, we’ve prepare this conceivable listing of health and well-being pointers. We requested three professionals — a naturopathic doctor, a dietitian, and a non-public instructor — to tell us the top 5 simple-but-great life-style-medication changes they suggest. besides providing you with 3 distinctive takes on the way to choose your fitness battles, this listing gives you alternatives you could make with out being whisked off to a truth-display fat farm — or shopping for a 2nd freezer for those calorie-controlled, pre-portioned frozen food. JAMES ROUSE, N.D. NATUROPATHIC doctor, TRIATHLETE, CHEF, creator AND HOST OF tv’S “most excellent well being,” health-TIP SEGMENTS FEATURED ON NBC associates IN several predominant towns. 1. think fine AND consciousness ON GRATITUDE studies suggests a wholesome advantageous mindset enables construct a healthier immune gadget and boosts common fitness. Your frame believes what you believe you studied, so focus on the nice. 2. consume YOUR veggies Shoot for five servings of veggies a day — uncooked, steamed, or stir-fried. A eating regimen excessive in greens is associated with a discounted hazard of developing cancers of the lung, colon, breast, cervix, esophagus, belly, bladder, pancreas, and ovaries. And most of the most effective phytonutrients are those with the boldest colours — which includes broccoli, cabbage, carrots, tomatoes, grapes, and leafy veggies. three. SET A “five-MEAL ideal” What, when, and what sort of you devour can hold both your metabolism and your energy tiers regularly improved, so that you’ll have greater all-day power. A "5 meal perfect" will help you manipulate your weight, keep your cool, keep your recognition, and keep away from cravings. four. exercise each day Did you already know that daily workout can reduce all the biomarkers of growing old? This consists of enhancing eyesight, normalizing blood pressure, enhancing lean muscle, reducing ldl cholesterol, and enhancing bone density. in case you want to stay nicely and live longer, you have to workout! studies display that even ten mins of workout makes a distinction — so do some thing! Crank the stereo and dance on your living room. join up for swing dancing or ballroom dancing lessons. walk to the park along with your youngsters or a neighbor you’d want to catch up with. jump rope or play hopscotch. Spin a hula hoop. Play water volleyball. motorbike to paintings. bounce on a trampoline. pass for a hike. 5. GET a very good night time'S SLEEP when you have hassle drowsing, try rest techniques such as meditation and yoga. Or eat a small bedtime snack of ingredients shown to help shift the body and mind into sleep mode: whole grain cereal with milk, oatmeal, cherries, or chamomile tea. Darken your room greater and turn your clock faraway from you. Write down concerns or traumatic mind to get them out of your head and onto the web page. this may assist you positioned them into attitude so you can cease stressful about them. CHRISTINA REITER, M.S., R.D. RESIDENT CONSULTING DIETITIAN at the university OF COLORADO–BOULDER WARDENBURG health facility FOR nutrition training AND therapies and former DIRECTOR OF THE vitamins software AT METROPOLITAN nation university OF DENVER. 1. take a look at YOUR food ’TUDE What we consume and how we feel are connected in very complex methods. A healthful technique to ingesting is focused on savoring flavor, eating to delight, and growing energy, as opposed to specializing in weight. test your balance of low-calorie ingredients, nutrient-dense ingredients (offering many vitamins according to calorie), and ingredients which can be calorie dense however nutrient terrible. maximum people want to consume more sparkling entire meals (in contrast to processed, highly delicate foods). try to upload extra entire grains, sparkling fruits and veggies, and legumes into your food. Pair these carbohydrate-rich meals with a healthy fats or lean protein to increase pleasure. 2. consume LIKE a child If including extra culmination and greens sounds ominous, look to “finger food” versions that preschool kids love — carrot and celery sticks, cherry tomatoes, broccoli florets, grapes, berries, and dried end result. All are dietary powerhouses filled with antioxidants. 3. BE A picky EATER restriction saturated fat and trans fats, and goal to eat extra foods rich in 07b031025f5f96dfa8443f843db463b6 omega-three fatty acids to cut your threat of cardiovascular disorder and perhaps even improve depressed moods. The equal of just one gram of EPA/DHA (eicosapentaenoic acid/docosahexaenoic acid) daily is recommended. ingesting bloodless-water oily fish (wild salmon, herring, sardines, trout) to 3 times per week will offer each EPA and DHA. adding up to two tablespoons of ground flaxseed and consuming meat, milk, and cheese from grass-fed animals will provide you with a healthful dose of omega-3s. four. USE ingredients OVER supplements supplements aren't an alternative choice to an amazing food regimen. although many health professionals propose taking a multivitamin and mineral supplement that gives one hundred to 200 percent of your endorsed every day value, every and every complement should be cautiously evaluated for purity and safety. precise dietary supplements had been related to toxicity, reactions with medications, opposition with other nutrients, or even increased threat of sicknesses consisting of cancer, coronary heart ailment, and diabetes. five. GET delight each consuming and physical interest are a laugh, sensory stories! In each, purpose for delight — now not ache. pay attention to the dietary price of the ingredients you select to consume, as well as your sense of pleasure, relaxation, anxiety, exhilaration, and fatigue while you sit down right down to devour. test in with your self as you consume, rekindling your popularity of hunger, fullness, and delight when considering when and what kind of to eat. RICK OLDERMAN, M.S., P.T. A physical THERAPIST AND owner OF Z-LINE training IN DENVER, COLORADO, presenting REHABILITATION, private schooling, PILATES preparation, MOTIVATIONAL harm-PREVENTION SEMINARS, employee health application improvement, AND custom FOOT ORTHOTICS CASTING. 1. supply your self A wreck “I spend limitless hours doing aerobic and never appear to lose that ultimate ten pounds!” is a not unusual grievance I pay attention from customers. give yourself permission to shorten your exercise. trust it or not, overtraining can be the hassle. Your frame can plateau if not given good enough rest to restore itself, in the long run leading to a decline in performance. Fatigue, moodiness, loss of enthusiasm, despair, and accelerated cortisol (the “stress” hormone) are some hallmarks of overtraining syndrome. growing a periodization application — breaking up your ordinary into various training modes — can help save you overtraining via constructing rest phases into your regimen. for instance, you might weight educate on Monday and Wednesday, cycle on Tuesday and Thursday, run on Friday and relaxation on Saturday and Sunday. you can also help stability your software by honestly incorporating extra variety. 2. suppose SMALL frequently the largest deterrent to improving fitness is feeling overwhelmed by all the available recommendation and research. attempt to consciousness first on one small, apparently inconsequential, bad habit and turn it into a healthful, fantastic addiction. in case you’re inside the dependancy of consuming as quickly as you get domestic at night, rather, maintain taking walks shoes in the storage or entryway and take a quick spin around the block earlier than going interior. when you have a can of soda at lunchtime each day, have a tumbler of water two days per week as an alternative. starting with small, painless modifications allows set up the mentality that healthful change isn't always painful change. It’s clean to build from here by way of including greater wholesome substitutions. 3. maintain desirable company you can do all of the proper matters — however if you have private relationships with humans who've unhealthy behavior, it is often an uphill battle. The healthiest human beings are those who've relationships with different healthful human beings. Get your family or friends concerned with you when you stroll or plan more healthy meals. Making healthful adjustments with a cherished one can carry you nearer collectively in addition to encourage you. four. MAKE A listing…AND test IT twice Take a few minutes and write down all the motives you may’t start an exercise application. Then study the premise of every motive. as an instance, if you wrote, “No time” as certainly one of your reasons, then possibly that’s primarily based on a belief that an exercising application takes a lot of time. starting with even five mins a day may have a high-quality effect due to the fact you'll have created a healthful dependancy where one didn’t exist before, and that’s a effective intellectual adjustment. a closer observe your listing will disclose the ones false beliefs hiding in the back of each excuse. five. join up FOR AN event let’s face it, workout only for the sake of exercise or losing weight can get dull. Spice things up via signing up for an occasion like a run/walk race or a biking ride in which you can be part of a group. Doing so gives your workouts a new reason, and it’s fun to be round others who are exercising similar to you — not to say that maximum activities advantage nonprofit organizations, which doubles your sense-suitable excessive.

TURTLE CHOCOLATE LAYER CAKE

INGREDIENTS

CARAMEL PECAN FILLING:

1. 2 Tbsp unsalted butter
2. 1 cup pecan halves
3. 2 cups granulated sugar
4. 3/4 cup salted butter, cut into cubes
5. 1 cup heavy cream, room temperature
6. 2 tsp pure vanilla extract (optional)
7. 2 teaspoons fine sea salt

SALTED CARAMEL SAUCE:

1. 1 cup granulated sugar
2. 6 Tbsp salted butter, cubed
3. 1/2 cup heavy cream, room temperature
4. 1 tsp pure vanilla extract (optional)
5. 1 teaspoon fine sea salt

CHOCOLATE CAKE LAYERS:

1. 2 and 1/4 cups all purpose flour
2. 1 and 1/2 cups unsweetened cocoa powder
3. 1 and 1/2 tsp salt
4. 2 and 1/4 tsp baking soda
5. 1 tsp baking powder
6. 1 and 1/2 cups unsalted butter, room temperature
7. 2 and 1/4 cups granulated sugar
8. 4 large eggs, room temperature
9. 3/4 cup sour cream, room temperature
10. 1 and 1/2 Tbsp pure vanilla extract
11. 1 and 1/2 Tbsp instant coffee granules
12. 2 and 1/4 cups buttermilk, room temperature

SALTED CARAMEL BUTTERCREAM:

1. 3 cups Unsalted Butter, softened to room temperature
2. 12 cups Powdered Sugar, sifted
3. 3/4 cup Salted Caramel Sauce, cooled completely(recipe above)
4. 3-6 Tbsp heavy cream or milk, as needed

GANACHE DRIP:

1. 1 cup dark chocolate chips
2. 1/2 cup heavy whipping cream
3. ADDITIONAL GARNISH:
4. 2 cups chopped pecans
5. Whole pecans

INSTRUCTIONS

FOR THE CARAMEL PECAN FILLING:

1. For the Toasted Pecans: Preheat oven to 350°F and line a baking sheet with parchment paper or a silpat mat.
2. In a small bowl, melt 2 tablespoons of butter in the microwave for about 30 seconds. Drizzle the melted butter onto the pecans and toss together to coat pecans.
3. Spread pecans onto prepared baking sheet and bake in oven for 5-6 minutes until toasted and fragrant.
4. Remove the pecans from the oven and roughly chop. Set aside.
5. For the Caramel Sauce: Add the sugar to a large heavy-bottomed non-stick saucepan and heat over medium heat, stirring constantly using a heat resistant rubber spatula or a wooden spoon until the sugar is melted and turns a medium amber caramel colour. Don't worry if the sugar clumps up, just keep stirring and it will melt smoothly. Keep a close eye on the pot as the sugar can easily burn, and you would have to start over again. 
6. As soon as the caramel turns a deep amber, add the butter cubes, whisking constantly until butter is melted and fully combined. 
7. Once butter is combined, slowly pour in the heavy cream while whisking vigorously, be careful as it will begin to bubble up furiously. The caramel may begin to clump together if your cream is too cold. If so, just continue stirring until caramel melts back down. 
8. Allow caramel to boil for 1 minute, then remove from heat. Stir in the vanilla (optional) and salt. You can leave out the salt if you don’t want the caramel to be salted. 
9. Add the chopped toasted pecans to the caramel sauce and stir until combined. 
10. Let caramel cool to room temperature before pouring into a jar or an airtight container. Set aside or store in the refrigerator until ready to use. 

FOR THE SALTED CARAMEL SAUCE:

1. Repeat the above steps 5-8 to make another smaller batch of salted caramel sauce. Set aside to cool completely or store in a jar or an airtight container in the refrigerator until ready to use. 

FOR THE CHOCOLATE CAKE:

1. Preheat oven to 350° F (177°C). Prepare four 8-inch round cake pans with parchment rounds, and grease the sides. Set aside.
2. In a large bowl, sift flour, cocoa, salt, baking powder and baking soda. Whisk to combine, set aside.
3. In the bowl of a stand mixer fitted with a paddle attachment, beat the butter and sugar on medium speed until pale and fluffy, 4-6 minutes. Scrape down the sides and bottom of the bowl.
4. Lower the speed to medium-low and add eggs one at a time, mixing after each addition until just combined. Scrape down he sides and bottom of the bowl. 
5. In a small bowl, combine the vanilla and instant coffee granules. Add the sour cream to the batter along with the vanilla coffee mixture and beat on medium speed until combined.
6. Alternately add dry ingredients in thirds and buttermilk in 2 additions to the batter, beginning and ending with the dry ingredients. Beat each addition just until combined. Divide batter equally between the cake pans, a little over 2 cups per pan.
7. Bake two layers at a time for 20-25 minutes or until a toothpick inserted into the center comes out clean and cake springs back when lightly touched.
8. Remove cakes from oven and allow to cool in pans for about 10 minutes, then turn onto cooling racks to cool completely before frosting. Or at this point, you can wrap all the cake layers tightly in plastic wrap and freeze or refrigerate until ready to assemble. 

FOR THE SALTED CARAMEL BUTTERCREAM:

1. In the bowl of a stand mixer, beat the softened butter until super pale and fluffy, about 5-6 minutes. 
2. Scrape down the sides and bottom of the bowl.Add half of the powdered sugar, one cup at a time and beat on low speed after each cup until combined. 
3. Once combined add cooled salted caramel sauce and continue to beat until combined and smooth. 
4. Add remaining powdered sugar one cup at a time, mixing on low speed until it’s all combined. If the frosting is too thick, add heavy cream 1 tablespoon at a time until you reach the desired consistency. 
5. Increase speed to medium-high and beat for about 5-7 minutes, or until frosting is light and fluffy. 

FOR THE GANACHE:

1. Put the chocolate chips into a medium bowl. Set aside. 
2. Heat the heavy whipping cream in a small saucepan until it just begins to boil. 
3. Remove hot cream from heat then pour it over the chocolate chips. Cover the bowl and allow it to sit for 5 minutes. 
4. Remove cover and stir ganache until smooth. Set aside to cool. 

ASSEMBLY OF THE TURTLE CHOCOLATE LAYER CAKE:

1. Use an offset spatula to place a dollop of frosting onto a cake board or serving platter that’s on a turntable. Place one cake layer on top and spread about 1 cup of the salted caramel buttercream on top of the first layer. 
2. Scoop some frosting into a disposable piping bag and snip off the end. Pipe a rim around the edges of the cake and pour on a cup of the pecan caramel sauce and spread into an even layer. Repeat with all layers, placing the final layer upside down. 
3. Frost the entire cake with a thin layer of salted caramel buttercream. Chill the cake for 30 minutes. 
4. Remove cake from refrigerator and frost the entire cake with a thick layer of frosting. Chill cake in the refrigerator for another 30 minutes or in the freezer for 10-20 minutes. 
5. Remove and spread a thin layer of frosting onto the bottom of the cake. Press the chopped pecans up the bottom so it can stick onto the fresh frosting. 
6. Pour ganache and remaining caramel sauce into separate disposable piping bags or a ziploc bag and snip off the tip. Drip the ganache off the edge of the cake and fill the center. Use an offset spatula to to spread the ganache over the top. Repeat these steps with the caramel sauce, pouring it on top of the ganache. 
7. Line some pecan halves around the top to create a border and sprinkle more chopped pecans in the centre. Slice and serve!

NOTES

Make ahead: (1) Cake layers can be made ahead of time and double-wrapped in plastic wrap and stored in the refrigerator or freezer. (2)Caramel Pecan Filling and Salted Caramel Sauce can be made ahead of time and stored in an airtight jar in the refrigerator. Microwave in 30 second intervals until the caramel is smooth and pourable again. (3) Caramel Frosting can be made ahead of time and stored in an airtight container in the refrigerator for up to 1 week, or in the freezer for several months. Before using — allow frosting to come to room temperature, then re-whip in a stand mixer or with a hand mixer until the frosting is smooth and fluffy. 

You may have some frosting left after decorating, but I do not recommend piping a border on top of the cake because it’ll push the caramel down causing the frosting to slide off. 

Store cake in an airtight cake storage in the refrigerator for up to 1 week. Bring to room temperature before serving.

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