Category Archives: Chicken

Pizza

How hard is it to find a pizza base that works for grain free? I’m still testing this one but I will share so please give me your thoughts.
pizza_7

I am forever Googling and Pinterest searching for ‘Paleo’ pizza dough but I haven’t found one that works for me and the family that’s easy, quick and not packed with high starch foods. A while a go I made a base that was my cracker recipe and it was great, it’s my personal favourite but in volume it’s a lot of seed and flax for pizza really. Today was one of those days where I was determined to find a happy medium for pizza especially when I promised my princess it was pizza night.

pizza_1
raw dough

This base is grain free, nut free, dairy free and was actually really light in texture (the key to coconut flour, use little and don’t over work it and fluff the eggs- how is that easy……eggs and blenders are a match made in heaven that is all).
Pumpkin seeds/pepitas are a great little green seed. They are a great source of omega-3 fatty acids and also a source of calcium, iron and some B-complex vitamins and protein. Great for all the family. Soaking and dehydrating also removes the phytic acid which the digestive system cannot break down. But like all nuts and seeds all in moderation and too much of good thing can do more harm than good.

pizza_2
pizza_5

Pizza Base

serves 2 (multiply as required)
preheat oven to 190c

PREPARATION TIME           COOKING TIME
5 MINUTES                  15 MINUTES

INGREDIENTS

2 small handfuls of pumpkin seeds (or use a mix of pumpkin, sunflower and flax)
1/2 zucchini
1 egg
1 Tbsp Coconut Oil
2 Tbsp Coconut Flour
1/4 tsp Himalayan or sea salt
1 tsp za’tar (or dry herb of choice)

INSTRUCTIONS

  1. In a blender, pulse egg until fluffy (remove)
  2. add chopped zucchini and pumpkin seeds and pulse until ground
  3. add egg, coconut oil herbs and salt
  4. add coconut flour one tbsp at time and pulse lightly then leave for a few minutes to absorb.
  5. Pour onto baking sheet and spread to desired thickness
  6. Bake for 10-15 minutes or until lightly brown
  7. Flip and bake for a further 5-10 minutes
  8. Take out, top favourite toppings and bake until heated through
pizza)4
lovely green slices of yum
Advertisements

1. Why Paleo?

paleo

1. Why Paleo?

I realised how closely linked my lifestyle is to the REAL Paleo when I attended the seminar 'The Paleo Way'. The way most interpret is a lot of meat and a lot of 'Paleo Treats' when really its 60-80 g protein and say no to treats (because to be honest if you are eating the correct way you may not even need to snack at all from hunger)

we're all 99.9% identical, we are the same as our ancestors (being hunter gatherers) and have the same things available-these are the principles we should live by- N.G

We have an abundance of real food available to us but in actual fact we consume so much processed, packaged, sugar and starch laden products that our guts are terribly inflamed. Our primal bodies were not made to consume these foods. 
One thing for sure that I can say is that I have no idea what our ancestors ate, but I know the things they didn't so you can work out from that statement right there what you should nourish your body with. But in saying that it's not that simple (or complicated). What is now happening to our real foods is not what was happening to them 3 million years ago. Our soils are depleted, our fruits are bred for sweetness, our vegetables are grown to gigantic proportions, they are not simple foods anymore (on a commercial front). Go to any supermarket and look at the potatoes, pumpkins, corn, zucchini(HUGE and lacking in nutrients) taste the fruits (once you get through the sprays and wax). Now go to a farm or market or find someone that grows their own and see theirs, taste theirs......DIFFERENCE!!! And you'll hate it because we have been bred to consume starch and sugars when in fact we weren't made to. Extreme? No! Informed? Yes!

Paleo touches on the 'Hunter, Gatherer' expression a lot. Now you don't need a bear skin outfit, a spear and to hunch over like you have the worlds worst scoliosis (thanks the uneducated, 'non-extremists' for painting that picture for the public) it's a simple concept that means to source your foods or grow it. To go that extra step for the health and wellbeing of your family and know where your food comes from and how. You may be thinking that you are doing just fine as you are as you eat pretty ok really and kudos if you do, but how much better will you be if you made small changes to your diet that incorporated more 'hunter, gatherer' 'Paleo' principles?! 

And that's No1 (6 pages of notes condensed)


Food for thought, I know....I'm still chewing down on the Paleo principles as I am still a little apprehensive and defensive when I talk about my family and how we eat as I believe that everyone is the biggest judge on everyone else's eating habits. I'd like to convey myself as not someone who 'judges' (unless you consumes take away and junk daily-then I'll be inclined to disagree sorry), I'd like to be someone who encourages others to THINK about their food choices and sources and to educate people on the benefits of making changes to their eating that can decrease illness, inflammation and improve energy, mental health, and overall wellbeing. 

Let me know if I am crossing the judgemental barrier into extremist as I would hate to be labeled an 'orthorexic'!

Happy Weekend to Everyone

sig

The Paleo Way

EHQ1715_fb_banner2

It seems every blogger and their daughter has posted a review on ‘The Paleo Way’ tour that was held nation wide a couple of weeks ago. I have been reading through all 26 pages of notes that I took wondering how I would summarise what I took in and learnt into a short, interesting blog post?! Let’s just say that there is no short answer to my review on the night. It went for over 5 hours, Nora Gedgoudas was A.MAZING (yes I am exaggerating that word) I have expressed my love for her and her book ‘primal body, primal mind’ before and recommend it to anyone who is looking for education on eating real food.

I think what I took out the night was that ‘Paleo’ is such a label and is interpreted mostly as a huge carnivore diet based on lots of protein and bacon. In fact…..well in primal fact the truth be told is that the presenters expressed that their ‘Paleo’ is a well balanced diet. Yes it is lower in carbohydrates than what most dietitians recommend and yes there is a strong push for fat, but in actual reality the main source of food is vegetables, good, organic vegetables, lots of wild caught fish, nuts, avocados, pasture raised AND FINISHED meats. ‘Know and grow’ was a great statement by Pete Evans. Know where your food comes from or grow it. Eat seasonally, sustainably and in healthy portions. There was no extremities in foods to avoid; if you really listened with an open mind that is, clearly avoid high inflammatory foods (especially if you have gut issues) they cause gut permeability and have little nutrient value in your diet that you can’t get from real food.

There is a new TV series coming to channel 7 (here in Australia) all self funded by Pete and his partner Nic. It will feature interviews of leading scientists, chefs, dietitians etc from all around the world supporting ‘The Paleo Way’ and what the principles of eating a real food diet are.

So in my re-cap I thought- why condense it to one post? Why not share what I learnt in topics from my scribble so that if you missed seeing Nora and are really interested in learning more about Paleo/Primal/Real Food/ Whole Foods then I will share my notes.

1. Why Paleo?

Bone Broths

LIVE LONGER, HEAL, FIGHT INFLAMMATION

 

Yes I’ve posted another Broth post. I had a request for a step by step broth recipe.
I used to use a recycled carcass from our roasts however I found that the broth not enough for me. It lacked something and I didn’t feel the same and it made a small amount. So I sourced pasture raised carcass’ and feet, necks and off cuts to try. I then discovered that this broth really was BONE BROTH and the nutrient properties far outweighed my previous broth attempts. The same with Beef. I was roasting bones not knowing what it was all about. I then looked into marrow bones, and knuckles and found the fat that came from the bones and the slow cooking process made the Beef so much more.
I still add my cooked bones to the pot but I make sure that I have some thick beef knuckles, marrow bones, large carcass’ and lots of bits and pieces to go in.

It’s a simple process, I put on my slow cooker and just leave it and come back in 48 hours. The bones are so brittle by then it’s amazing. I leave it to cool on the bench, pop it in the fridge and then portion or concentrate if it is hasn’t already gelatinized.

Chicken Bone Broth (in the slow cooker)

 

_MG_2654
Chicken Bone Broth

INGREDIENTS

2 Chicken Carcass’
Chicken feet, necks, wings (all the bits with joints)
2 Carrots chopped
1 Onion chopped (opt out if avoiding FODMAPS)
Any other Vegetables like Kale, Beans, Cabbage etc (the left overs that haven’t gone to compost or whats left in the fridge)
1 Tbsp Apple Cider Vinegar (this helps bring all the goodness out of the bones and into the broth)
2 tsp Himalayan Salt
Herbs of choice (bay leaf, oregano, thyme, basil)
Water to cover- 4-6 cups usually fits my cooker (filtered preferably)

INSTRUCTIONS

1. Put everything in the slow cooker, set to low and leave for 24-48 hours (yes that long)
2. Strain the Broth and leave to cool. Scoop off fat and use to cook with (mmmmm roast veggies)

3. Depending on the collagen from the bones your broth can turn to jelly (this is good, very good)
4. Add Gelatine to make thick (beef gelatine is the best)
Portion into a range of jars, ice cube trays and freeze

 

*Alternatively you can concentrate the broth into a small more rich portion and add to filtered water. This will save on space in the freezer.

For this simply;
1. Place Broth in a pot on stove and bring to a simmer.
2. Reduce the broth by two thirds and leave to cool
3. This broth will be darker, richer and stronger in flavour
4. Refrigerate and the broth SHOULD gelatinise
5. Portion into ice cube trays and freeze or measure portions and freeze in freezer suitable pouches.

Beef Bone Broth (two steps)

 

_MG_7711
Store in jars and freeze so you know the portion size

INGREDIENTS

1kg of Beef Bones (a selection of marrow, knuckles, feet, ribs)
2 Carrots
1 Onion (opt out if avoiding FODMAPS)
1 Tbsp Apple Cider Vinegar
1 tsp Salt
Herbs (parsley, oregano, thyme)
Any other vegetables needing to be used (kale, beans, cabbage, zucchini etc)

 

INSTRUCTIONS

1. Roast the bones for 3 hours at 180c
2. Transfer to slow cooker
3. Add a little water to the roasting pan and mix in with fat that has come from roasting bones then pour into pot to slow cook with bones
4. Just as above add desired vegetables, herbs, Apple Cider Vinegar, and Water
5. Cook on Low for 24-48 hours and strain, cool and jar up!

*Concentrate as above method suggests.

Fun information on broth that will hopefully encourage you to cook some and consume this week.
  • We freeze ours in recycled jars of different sizes. We have a cup with our meals as a drink, we make soups, gravies, stews, casseroles; anything we can.
  • I add it to stir-frys, vegetables, steak, mushrooms, dressings, anything that calls for water ADD IT.
  • My daughter loves a cup of broth with her lunch and before bed at night.
  • When we feel a little under the weather we up our intake. It’s fabulous for the immune system.
  • The collagen has anti-aging properties which is great for skin, you will feel amazing and nourished and younger. Ha
  • It’s heart warming so if you suffer from poor circulation it will boost your blood flow.
  • It’s especially important for women as the nutrients support hormone structure and keep us balanced.
  • It’s helped my digestive system so much
  • If I eat out and am not 100% confident on ingredients I have broth as soon as I’m home
  • I up my broth intake when injured to help inflammation
  • It is a great hangover cure (really I recommend it)
  • It is natural, full of real foods, made by you for you

    Over all it’s an important daily liquid for life, it has replaced medication in our house.

 

Supporting Local Growers & Farmers

REPOSTING from last year…….

 

This is a huge passion of mine! Whether you are living in a big city, country town or something in between…support the local producers.  A while ago I convinced my husband to come grocery shopping with me in a supermarket. I had him do most of the shopping while I pushed as I wanted him to see what we bought. At the end of the shop we were behind a family with an overflowing trolley filled with foods that I would not want anyone in my family consuming. Hubs watched them go through (most likely thanking god that we only have one child) and their total was $126, then it was our turn. Half a trolley of vegetables and meat later and our total exceeded the family in front; $150. He was blown away and I caught him saying ‘how can a family eat crap for less?’ I told him commercial food from big supermarkets are cheap. A family assorted pack of biscuits for arguments sake is half the price of a tub of strawberries, it’s a shame really.
The following week I took my hubs to the market where I buy all my vegetables and whatever else I can. Once again I gave him the money and free reign to purchase the weeks worth of fruit and veg. Three green bags later and we’d spent $30. A stop at the butcher $30 and an order of organics from health food shop ($100 for the month) and we were in front by $50. He was so happy and relieved the exercise paid off.

vegetables EGGS

Since then he has told half a dozen mates that exact story in hope that they will stop shopping at the chains and start buying local. It is sad and disgraceful that supermarkets (even the ones that are the cheapest) continue to have people spend too much money on crap let alone fresh produce. But it is uplifting and so so satisfying to find local suppliers that are half the price, great quality and people you can trust.

Think Local before you enter the supermarket next time..

 

FARMERS’ FEED

This month is at Farmers Feed they are setting a challenge to shop and eat from your local farmers market for a whole week. Register to commit and see the savings, education and the overall feeling of eating REAL seasonal foods that are grown/raised by the seller.

Check out where your local market is.

 

Twice Cooked Chook

Cook a Chook, it’s that simple.
Flavour it according to what you like and cook it!

This week as it being all about being organised in a chaotic life Chicken and Lamb have been the savour. The Chicken I did in a smokey paprika seasoning and then shredded the chook, added it to a pan and added cumin, turmeric, tomatoes and broth and made the best Taco Chicken mix so far. A big whole chicken is far more useful and cheaper than buying breasts and thighs and all the other bits. Cook it, carve it, serve it and re-create meal after meal. It’s amazing how far a chook can stretch and the broth….well of course there is always a pot of bone broth in this house cooking.

 

Roast Chicken

image
Roast Chook – Twice Cooked

pre-heat oven to 190c, cook chicken 30 mins for every 500g of chicken (internal temp of 75-80)

INGREDIENTS
1-2kg Whole Pastured Raised Chicken
1 tsp salt
1 tsp smokey paprika
1 lemon cut in half
1 Tbsp Coconut Oil

INSTRUCTIONS
1. Prepare Chicken in Roasting Pan
2. Place Lemon in the Chickens cavity along with 1/2 Tbsp of hard coconut oil
3. Rub remaining coconut oil all over the chicken
4. Mix Paprika and salt together and coat over the entire chicken
5. Place in oven on middle rack (according to weight of chicken cook as above)
6. Half way through, baste the chicken with the pan juices that have been created from cooking
7. To check the chicken use a meat thermometer. Also pierce the chicken at the thickest point and note the colour of the juices that comes out. Clear is cooked, pink is not.
8. Take out of oven and wrap in foil and leave for 10 minutes to rest

If you are having traditional roast chicken then carve and serve with vegetables.
Alternatively carve the chicken completely from top to bottom. Pop bones and carcass in the slow cooker, cover with water and cook on low as per bone broth recipe.

With the chicken create meals and flavours to your liking….it’s that simple.

1. Add the chicken back to roasting pan
2. Add 4 chopped tomatoes
3. add 1 Tbsp Ground Cumin and 1 tsp turmeric
4. Pour over 300ml Bone Broth
5. Pop back in oven at 150c and cook for a further 30 minutes until liquid reduces.

Serve with tortilla wraps, tacos or vegetables eggs and salad

_MG_3918
Taco Chicken