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How to Make a Cup of Genuine Italian Coffee

How to Make a Cup of Genuine Italian Coffee

Do you love a good cup of Italian coffee, but aren’t sure if you can complete the process at home? Worry no more—though there is an art involved with the process, it isn’t exactly rocket science. What is science is the type of espresso that you choose, your machine, and whether or not you know coffee just by taste. It is recommended that you purchase your espresso from your own local coffee specialist if you have one, rather than the supermarket.

Ingredients:

  • Moka pot
  • Handheld milk frother (optional)
  • Espresso coffee grounds
  • Sugar
  • Milk

How to Prepare:

  • Break your moka pot down until it is in three separate parts. You need to fill up the bottom portion with extremely cold water—fill it all the way up until it hits the safety valve.
  • Take your grounds and fill up the filter all the way to the rim, but do not pack it in.
  • You will need to float the filter with the grinds on top of the water. Simply place the filter with the grinds in it, inside of the portion with water.
  • Screw the top portion of the pot on tightly and place it on the stove over medium to low heat.
  • NOTE—if the heat is too high, the espresso will be done too early and will likely have a burned taste.
  • While you are waiting on the espresso to percolate, take your coffee cup and fill it with 3 to 4 teaspoons of sugar.
  • When your espresso begins to percolate, pour 2 to 3 teaspoons of the espresso into your coffee cup and vigorously stir it with a spoon in order to break it down.
  • Stir it until it is a light caramel color. This is known as creama.
  • NOTE: this mixture will make enough sugar sweetener for about 3 cups of espresso.
  • Place the moka pot back on the stove top until it has finished, then you should remove it from the heat. You will hear a gurgling noise and will need to open the lid of the pot to prevent condensation from going back into the coffee—it will change the flavor.
  • Add 1 teaspoon of creama to a separate espresso cup.
  • Pour the espresso in this cup and stir. You will see a caramel color rise to the top—this is the indication that your perfect cup of Italian expresso is ready to drink!

How to Use as a Base Recipe:

This beverage can be consumed all on its own and many people not only enjoy it that way, they prefer it. There are some other ways to incorporate this base into a variety of popular beverages:

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  • For a cappuccino, add a layer of hot milk as well as a layer of foamed milk. You should add just 1/3 of each.
  • To make a Caffe Latte, add about ½ cup of hot milk to your Italian coffee base.
  • To make a Caffe Macchiato, add just a spot of hot milk to the base.

Practice Makes Perfect

It has been said that you won’t achieve the perfect result for the first 10 to 20 times. This may seem like a lot, but you have to remember that an Italian person may average 3 coffees per day, so that would simply be one week.

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Maintain Your Moka Pot

It is vital that you wash every single part of the pot after each use. There are a few things to remember when washing the pot:

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  • Only use warm water—never use soap or other detergents.
  • The inner portion of the pot may blacken, this is normal from the oily coffee residue.
  • Every part needs to be completely dry before reassembling the pot. Either leave it to dry upside down, or thoroughly hand dry it.
  • Change the gasket when it is worn out.

There you have it! Now you can make yourself a genuine cup of homemade Italian espresso!

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Last Updated on May 5, 2020

10 Brain Vitamins for Enhanced Brain Power

10 Brain Vitamins for Enhanced Brain Power

Your brain is the house your mind lives in. The brain is the most high-powered organ we have and requires the right amount and type of fuel to work properly. When we don’t give our brain the right fuel, it slows us down, dampers our focus, makes us more unhappy and unmotivated.

If you want to maximize your brain power so as to increase your focus, think more clearly and live a happier and longer life, then pay attention because this article will give you the top nutrients you need to maximize your brain power and what foods to include in your diet in order to get them.

Here are what your brain needs and where to get them:

1. Omega-3’s

Your brain is made up of 60% fat so if you want a healthy and optimally performing brain, you need to ensure you’re giving your brain the right building blocks and fat is one of the most important. Fat has been vilified over the years as being the big villain of health, but in reality, high-quality fat is not only good for you, it’s essential for your brain power and health.

Some of the most important fat to give your brain are Omega-3’s. Omega-3’s such as DHA are the essential nutrients that form the outer layer our brain cells. In fact, not getting enough omega-3’s in your diet can affect normal brain development and cognition. It has also been shown to be implicated in premature brain aging and cognitive decline.[1]

Getting healthy sources of omega-3’s from your diet is critical for optimal brain power.

Foods Rich in Omega-3’s: Walnuts, chia seeds, sardines, salmon, flaxseed, eggs, fish oil

2. Magnesium

Magnesium is an essential mineral that is critical for brain activity and has been known to calm the brain and nervous system to the point it has been called “Nature’s Natural Valium.” Magnesium is essential for hundreds of metabolic processes within the body and brain yet it is still the second most common nutritional deficiency in the world.

Magnesium helps the brain by:

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  • Providing antI-inflammatory benefits
  • Lowering stress hormones
  • Increasing neuroplasticity
  • Relaxing the nervous system
  • Helping to lift depression
  • Reducing anxiety

Foods Rich in Magnesium: Almonds, spinach, cashews, avocado, black beans

3. Vitamin B1: Thiamine

Many B vitamins are known to be beneficial for brain health and well-being but for this article, let’s focus on some of the critical B vitamins.

B1, also known as thiamine, is needed for a large number of metabolic processes in the body including the processes that manage your energy. Your brain uses tremendous amounts of energy throughout the day. Having low levels of thiamine can rob your brain of the vital energy that it needs.

Thiamine can boost your mood, energy, and alertness by providing the energy your brain cells need to work effectively and keep their strength up.

Low levels of thiamine have been associated with:

  • Nerve damage
  • Nerve inflammation
  • Fatigue
  • Loss of short-term memory
  • Confusion
  • Irritability

Having enough vitamin B1 (thiamine) is essential for optimal brain performance and health by providing your brain the energy is needs to get through the day.

Foods Rich in Vitamin B1: Seaweed, sunflower seeds, macadamia nuts, lentils, black beans

4. Vitamin B6

Vitamin B6 is critical for helping to improve your mood to make you feel happier but is also important to combat mental fatigue. B6 is a critical component of building the neurotransmitters serotonin and norepinephrine.

Serotonin is known as your happy neurotransmitter and is vitally important for improving your mood. Norepinephrine helps your brain stay focused and alert.

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Symptoms of B6 deficiency include:

  • Irritability
  • Loss of focus and concentration
  • Fatigue
  • Memory trouble
  • Muscle pains

Foods Rich in Vitamin B6: Grassfed beef, pistachios, tuna, turkey breast, avocado

5. Vitamin B9

Vitamin B9 is known as folate. Folate is especially important for normal brain development. Folate is an important component in creating many neurotransmitters that the brain uses to communicate and regulate our immune system. Folate is also a natural antioxidant and studies have shown that it can help preserve brain function and memory.[2]

Low levels of folate can be detrimental to the brain. Low levels of folate have shown to lead to increased degeneration in the cerebral cortex as well as cognitive impairment and decline.[3]

Symptoms of low levels of folate include:

  • Lowered immune function
  • Chronic fatigue
  • Increased irritability or anxiety
  • Brain fog

Food Rich in Vitamin B9: Spinach, beef liver, broccoli, asparagus, romaine lettuce.

6. Vitamin B12

B12 is essential for many aspects of our health and wellbeing including building strong bones, hair, skin, nails, immune system and heart health. B12 is also extremely important for your brain and mental wellbeing.[4]

B12 is necessary for many aspects of mental performance including being able to memorize and stay focused. It also plays an important role in producing serotonin and dopamine. Dopamine is your motivation and reward neurotransmitter.

Having low levels of B12 can have some serious consequences including:[5]

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  • Brain fog
  • Memory loss
  • Depression[6]
  • Anxiety
  • Confusion
  • Depression
  • Hallucinations and Schizophrenia (severe cases)

B12 is commonly found in many animal products and meats, so vegetarians and vegans should pay special attention to their B12 to make sure they are getting enough of it in their diet from plant sources or supplementation.

Food Rich in Vitamin B12: Beef liver, sardines, wild salmon, eggs, nutritional yeast

7. Vitamin C

Vitamin C is a very powerful and important antioxidant for your brain. Your brain consumes a lot of energy and oxygen in order to do its job. Antioxidants like Vitamin C protect the brain from the wear and tear of doing its job.

Vitamin C is also needed to produce important neurotransmitters such as dopamine, serotonin, and norepinephrine. These neurotransmitters are important regulators of your mood, so without Vitamin C to produce these important neurotransmitters, your mood may suffer.[7]

Food Rich in Vitamin C: BroccolI, citrus fruits, bell peppers, watermelon, spinach

8. Vitamin D

The “sunshine” vitamin is arguably one of the most important vitamins that many people miss out on. Vitamin D is usually associated with bone health and heart health but it’s been shown in research that Vitamin D may play a critical role in your brain performance. Several studies have shown that low levels of vitamin D can impair cognitive function and performance.[8]

Fewer people are getting outside in the natural sunlight leading to more cases of vitamin D deficiency than ever before. The best part about Vitamin D is that you can get it for free or extremely cheap. Just a few minutes a day of natural sunlight can make a big difference in your Vitamin D levels.

Food Rich in Vitamin D: Natural sunlight or find a Vitamin D supplement.

9. Vitamin E

Vitamin E is a powerful antioxidant. Antioxidants are critical to help our bodies fight off oxidative stress. Oxidative stress is a metabolic process that occurs in the body that wears and tears on our cells. Antioxidants fight against this wear and tear to keep our cells youthful and optimally functioning.

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Vitamin E is an often overlooked vitamin for brain health. It prevents oxidative stress from damaging an important component of our brain cells, DHA. DHA forms the outer membrane of our brain cells and Vitamin E works to prevents oxidative stress from damaging our brain cells to keep our brain young, energetic and high-performing.[9]

Symptoms of Vitamin E deficiency include:

  • Cognitive impairment
  • Diarrhea
  • Muscle weakness
  • Balance issues

Food Rich in Vitamin E: Almonds, kale, Swiss chard, parsley, olives

10. Zinc

Zinc is essential for neuron growth and performance. The highest concentration of zinc is located in your brain, particularly in your hippocampus, the area of the brain involved in regulating your limbic system, the region that regulates emotions. Neurons require zinc in order to communicate effectively to one another.[10]

Low levels of zinc are associated with:

  • Attention and focus problems
  • Lowered immune system
  • Acne or rashes
  • Diarrhea

Food Rich in Zinc: Pumpkin seeds, grass-fed beef, cashews, mushrooms, spinach

Keep Your Brain Sharp With Brain Foods

Your brain works hard and it takes plenty of nutrients and fuel to keep it working well. Getting the amount and type of vitamins, minerals and nutrients can make the difference in feeling energized or feeling sluggish throughout the day.

How would you fuel a Ferrari? You wouldn’t put the cheap gas in a Ferrari. It’s a high-performance machine, so you need to put in high-octane fuel to ensure optimal performance.

Eat a wide variety of foods that include a vast array of the top brain nutrients to ensure your brain is getting plenty of the resources it needs to work efficiently. If you want more brain power, make sure you give it brain power foods.

More Tips for Boosting Brain Power

Featured photo credit: Pexels via pexels.com

Reference

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