Low FODMAP Bolognese Sauce
Read MoreLow FODMAP Bolognese Sauce
in Recipe
paleo
Fat Recommendations - The Good, The Bad, & For Vegans
No diet will remove all the fat from your body because the brain is entirely fat. Without a brain, you might look good, but all you could do is run for public office. - George Bernard Shaw
Okay, your brain is not exactly all fat, but did you know that your brain is 60% fat and that every cell in your body needs fat, including the membrane (the fatty layer that surrounds each cell)? Currently, only two fatty acids (if you don't know what this means just know it is fat that comes from fatty fishes, egg yolks, and more) are essential for humans...
Read MorePressured Cooked Chicken Soup
3 lbs of chicken thighs
5-6 cups of bone broth or water
2 medium sized carrots or 1.5 cups of it, chopped
2 celery sticks or 2 cups of it, chopped
1/4 cup onions, chopped*
1/4lb or 1 cup of green beans, chopped
3 crushed and peeled cloves of garlic*
2 bay leaves
boquet garni
A bush of parsley
3 t of sea salt
apple cider vinegar (ACV) or lemon juice
- Salt the chicken and place on pan in low medium heat. Braised Chicken until skin is golden.
- Add bone broth or water until chicken is covered in it. Then add bay leaves, bouquet garni, parsley, and garlic.
- Pressure cook chicken at high for about 8-10 minutes. Then turn off the heat and allow to cool so that you can remove the cover.
- After removing the cover, remove meat from pot to cool down. Remove bouquet garni and parsley or sieve it out.
- Add the carrots, green beans, onions to liquid soup.
- Pull chicken apart and add back to the liquid in the pot.
- Recover the pressure cooker.
- Cook the mixture at medium heat at low pressure for another 1 minutes . Allow to cool if you like vegetables with a soft texture or immediately cool the pressure cooker by pouring water on your pressure cooker or use the pressure release valve on your instant pot - depending on the type of pressure cooker you use, and uncover ASAP for crunchy vegetables.
- I like to add lemon juice or ACV to each serving size of this dish. Normally I use a 1/2 lemon or a teaspoon of ACV for each serving of 4 ounces of meat in each soup.
This dish will make about 6 serving sizes as a main course.
*If you are on a low FODMAP diet, take this ingredient out of the recipe or remove it after cooking. You can used infused olive oil with garlic or onion for flavoring as well.
Beyond Elimination Diets
After diving deep into using food for healing and joining a lot of online support groups, I have noticed a lot of people practicing the Autoimmune Protocol, Whole 30, and other forms of restrictive diets to scapegoat their food choices for all of their negative health symptoms. I see this happening when people are using food as their only tool for self-care and not viewing their health and wellbeing as a holistic lifelong journey.
Read More
Egg Yolks Made Easy
A couple of days ago, I posted on my Facebook account a picture of a lot of egg yolks for breakfast. A lot of people were curious on how I prepared them. Since I am not a cook by training and couldn't technically describe how I do it, I decided to create a video to show how I boil my egg yolks. It was an impromptu approach, using my iPhone set up on a Tupperware device - yes I can jury rig a high-tech set-up (hopefully, you hear my deadpan humor). I hope my video helps you figure out how you can also make delicious egg yolks too.
Read More6 Ways To Add More Vegetables & Herbs To Your Meals.
in Recipe
Knowing how important vegetables and herbs are for adding nutrition to meals and wellbeing, I wanted to share some ways I add them to my meals.
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Beef Heart With Easy Greens
in Recipe, nutrition, AIP, Restoration
Ingredients
1 tbsp sliced green onions
2 tbsp of wakame
1.5 tbsp of duck fat, tallow, or whatever one you prefer.
1/2 lb of sliced beef heart
Dash of sea salt
Allow fat to melt evenly over medium sized saucepan
Place the slices on saucepan for 1-2 minutes on each side. Beef heart steak is pretty lean, so full attention while cooking them is need, since this type of meat cooks fast.
Remove the steaks from the pan.
Add the green onions to the leftover fat juice; sautéing them for less than 10 seconds. Turn the heat off and pour the green onions over the steak.
Add the wakame to the dish, which will slowly absorb the juices and expand. If you would like them less crunchy, add them to the green onions when you add them to the pan.
In this shot, you see a quince on the upper left. You can peel it and cut it into fours, so it can fit inside. You can also cut a lemon into fours to fit inside your chicken as well. As for herbs, my favorite is sage. Parsley is a fine additional herb or substitution.
My Favorite Chicken Recipe!
in Recipe, nutrition, Batch Cooking, AIP
With Thanksgiving coming around, I want to admit to you that I don't like eating Turkey. Because I prefer the taste and texture of chicken and duck over this large bird, I wanted to share with you a recipe for roasting chicken with duck flavors - just in case you can convince your dinner party to eat something different this year.
Ingredients:
Whole chicken
1/4 tablespoon of Sea Salt
2 tablespoons of duck fat (you can use ghee or lard if you don't like the flavor of duck)
Herbs and Citrus of your choice
Directions:
For starters, please make sure you have a roasting pan that fits your chicken. If not, go buy one or improvise something else. If you do not have a roasting pan, a baking sheet is fine. With a baking sheet, the bottom side of the chicken will be absorbing the delicious drippings so it won't be as crispy on this side. The taste of this bird will still be delicious.
If you bought a frozen chicken, please allow it to defrost the day before you plan to roast it.
The day before or a couple of hours before you plan to roast your chicken, rub it with about a 1/2 tablespoon of sea salt. No worries if you don’t have the time. The taste will still be great! You can stuff your chicken with herbs and citrus fruit at this time too.
Stuff your chicken as much as possible. The stuffing will shrink inside as the juices drip off to the bottom of the pan.
Preheat the oven to 325 degrees F.
Place the chicken for 5-10 min in the oven. Take it out, when you are ready to baste it with duck fat.
After the first baste, you can repeat this part every 15-20 minute.
Flip your entire chicken before your 3rd baste.
Roast it for a total of 60 minutes (Please make sure your chicken is fully cooked. If it needs more time, go for it!)
Basting your chicken with duck fat will help keep the chicken from drying out and getting burnt. It will also have a more savory taste to it.
After your chicken is fully cooked, you can increase its crispy texture by broiling it. Before broiling it, move your roasting pan, so that your chicken is directly under or over broiler. Different ovens have different set-ups, so just work what you got. Broil it for 5-10 minutes, depending on how crispy you want it.
You can use the leftover drippings for gravy or use it to make mashed potatoes or cauliflower.
C'est la fin!
Please let me know how this recipe went for you!
If you have leftovers, stuff it into a roasted winter squash.