It has been awhile since I have posted any recipes, but today I have a couple of new ones to share, one of which depends on the other.
Mexican Baked Chicken
This is a tasty one thanks to Crepes of Wrath, and definitely a great change of pace from the usual baked chicken: Oven Roasted Mexican Chicken.
Cook time: 40 MINS
- 3 chicken breasts or legs (the drumstick + thigh attached), fat trimmed (I used a whole cut up chicken - 3.5 pounds)
- ¼ teaspoon hot sauce (I used ½ teaspoon and I didn’t think it was too spicy)
- ½ teaspoon ground black pepper
- ½ teaspoon kosher salt
- 1 teaspoon dried oregano
- 1 teaspoon ground mustard
- 1 tablespoon chili powder
- 1 tablespoon Worcestershire sauce (I used coconut aminos instead)
- ¼ cup olive oil
- juice of 1 lime
- 3 cloves garlic, minced
Combine all of the ingredients, except the chicken, in a small bowl and whisk together. Place the chicken in a sealable container or bag, then pour the marinade over the chicken. Allow to sit in the fridge for at least 1 hour or up to 24 hours.
Preheat your oven to 400 degrees F and place the chicken on a wire rack over a baking sheet (preferably covered in tin foil to prevent the juices from burning to your baking sheet). Bake for 30-40 minutes, until cooked through and the juices of the chicken run clear. Cover with foil and allow to rest for 5 minutes before serving with some fresh summer veggies.
Butternut Squash Soup
The bone broth made from this seasoned, marinated chicken is delicious, and I used it to make a butternut squash soup. The marinade seasoned broth is a nice twist on the standard butternut squash soup recipe. I wing this soup each time using some of the following ingredients:
- chicken bone broth (see end of this post for instructions)
- butternut squash that I have roasted in a 400 oven until soft and then I puree it with onions that I saute while the squash is roasting
- garlic (optional)
- ginger (optional)
- coconut milk or coconut butter (optional)
- green curry paste or other type of curry (optional)
Why Cooking Turns Me On
It gets arduous sometimes in the kitchen, but I love the fact that I am taking my family toward vibrant health by ensuring nutrient dense food consumption. I read this Scientific American blog post with a touch of smugness because it doesn't apply to my little family. Dear American Consumers: Please Don’t Start Eating Healthfully. Sincerely, the Food Industry. I also read it with some sadness, as new people have come into my life and they are suffering from some pretty serious troubles.
It all comes back to this: What one small step can you take today to change the course of your health and your life? What one blogger or book can you read to help you understand how important your choices are? What community can you join so that you can learn to expect and experience health and vitality instead of illness and demise?
Here are a few:
Finally, if you need to hear it from an MD, check out Dr. Kurt Harris: The Archevore.
Bone Broth Instructions
You can’t use canned broth and expect any health benefits. If anything it will be a detriment. So…follow these instructions from the Weston A. Price Foundation (with some modifications by me):
- Roast a three to four pound chicken (ideally free range) and pull the meat to eat immediately in your meal or use in another recipe.
- Place the bones in a 6-quart crock pot or stove top pot (preferably glass or enamel). You can also put the bones in the freezer to make broth on a different day.
- Add filtered water to cover bones, stopping at about one-half inch from the top of the crock pot.
- Add 2 T apple cider vinegar to the water and bones and let soak for one hour (Note: you can also make beef or lamb broth, in which case use ¼ cup of vinegar).
- Add one peeled onion, one carrot and one celery stalk. They do not need to be cut up.
- Put the lid on the crock pot, turn it on, and let it cook for 12 tp 24 hours (if making beef or lamb cook up to 72 hours). The temperature of crock pots varies – you want it to barely simmer. Check the water level and replenish if necessary. You can let the broth cook down and become more concentrated. This makes it easier to store. Add water to reconstitute when you are ready to cook with it.
- Twelve to 24 hours later, turn the crock pot off and let it cool a little.
- Place a colander in a large pot and strain the broth into the pot.
- Let the broth cool, pour it into glass jars or other containers and store. If you are not going to use the broth in the next week, put it in the freezer. Be sure to leave plenty of room (at least an inch – I leave up to two inches) in your jars for the broth to expand when freezing. When defrosting, only defrost the jars in the refrigerator or in very cold water that has been iced. If you defrost the jars too quickly they will crack and you will lose most of your broth. You can also buy freezer jars and avoid the cracking drama.
Note #1: if you do not cook the bones first, scum will form on the surface of the broth after it begins to boil. Scoop it off.
Note #2: If you cook the broth for only a few hours, the broth will be gelatinous when it cools. If you cook it the full 24 hours, the broth will not become gelatinous. I do not know why this occurs. Temperature does make a difference, with gelatin forming when cooking a lower temperatures, which you want.