Tag: animal protein

Breakfasts and Lunches

Leave a comment

Smoothie made with water, frozen pineapple, banana, lemon juice, sea salt, extra virgin olive oil, dandelion greens and collagen peptides.

Smoothie made with water, frozen raspberries, frozen pineapple, sea salt, lemon juice, collagen peptides and extra virgin olive oil.

Smoothie made with water, banana, frozen pineapple, lemon juice, sea salt, collagen peptides, avocado. So so so delicious (and simple)! Recipe coming soon!

Lots of smoothies as of late, but I have plans for granola and pancakes or waffles next week!

Kale (massaged and dressed in lemon juice, extra virgin olive oil and sea salt) tossed with roasted sweet potatoes, roasted chickpeas and red bell peppers. I served some kabocha squash alongside this kale and sweet potato bowl.

Lettuce dressed in lemon juice, extra virgin olive oil and sea salt. Salad is topped with kabocha squash, sweet potatoes and chickpeas.

Sweet potatoes, black beans and red peppers seasoned with sea salt and black pepper. Served on top of a spinach bed. Spinach is dressed in lemon juice, extra virgin olive oil and sea salt.

Coconut and Turmeric Breaded Chicken Strips

Leave a comment

These chicken strips are delicious! I love them on top of a salad, served for dinner with roasted sweet potatoes and my tangy mustard dipping sauce or as part of a chicken and waffle brunch.

  • 2 lbs chicken. You can get any cut of chicken. I usually buy skin on chicken thighs and breasts.
  • 1/2 cup of rosemary extra virgin olive oil (recipe below)
  • 3/4 cup cassava flour or cornmeal
  • large pinch of sea salt
  • large pinch of black pepper
  • 2 eggs
  • 1 TB water
  • 1 tsp coconut aminos
  • 3/4 cup coconut flour
  • 3/4 cup shredded coconut
  • 1 TB sea salt
  • 1/4 tsp pepper
  • 1/4 tsp dried turmeric

*please use organic ingredients, if possible.

  1. You can use any cut of chicken for this recipe. I usually buy skin on chicken thighs and breasts and cut the bones away. Whatever cut of chicken you have, cut away the bones and then slice the chicken into 1 1/2″ wide by about 3 inch long strips. Lightly season the chicken with sea salt and pepper.
  2. Make rosemary oil using one of two methods:
    • Heat 1/2 cup of olive oil over very low heat. Add 3 stems of rosemary. Cook the rosemary in oil for 20 minutes, flipping halfway through. Remove the rosemary.
    • Blend 1/2 cup of olive oil with the leaves from 1 stem of rosemary in your Vitamix (or another high power blender of your choice) until well combined.
  3. Heat oven to 350 degrees.
  4. Add the cornmeal, salt and pepper to one bowl. Stir to combine. Add the eggs, water and coconut aminos to another bowl. Whisk to combine. Add the coconut flour, shredded coconut, salt, pepper and turmeric to a third bowl. Stir to combine.
  5. Bread the chicken using the standard breading procedure: first add the chicken strips, a couple at a time and using one of your hands, to the cassava/cornmeal mixture. Turn to coat both sides. Then using the other hand (your wet breading hand), transfer the chicken to the egg mixture bowl. Turn to coat. Add the chicken to the third bowl with the coconut mixture. Using the first hand (your dry breading hand) coat the mixture onto the chicken. Remove the chicken to a plate or cutting board. Bread the rest of the chicken using the above technique.
  6. Heat 1/4 cup of rosemary oil over medium heat until it shimmers. Add the chicken strips (make sure not to crowd your pan. Cook the chicken in batches.) and cook about 4 minutes per side, lightly browning the coconut breading. Make sure the pan doesn’t get too hot, turn the burners down slightly if the breading turns a color deeper than golden. Add more extra virgin olive oil to the pan, as necessary. Remove the chicken to a plate until all the chicken has been browned. Place all the chicken back on the pan and cook in the oven for 20 minutes.
  7. Remove the chicken to a plate or serving board. Enjoy!

00-10-20-30-4fullsizeoutput_1e0-60-7fullsizeoutput_1f

Chicken Stock

1 Comment

Chicken stock is great to use in soups, stews, sauces, grains and more!

Chicken stock is made by simmering chicken bones, vegetables and herbs in water. Gelatin and collagen are extracted from the bones, cartilage and connective tissue during the stock cooking process. Collagen is one the of the most prevalent proteins in our bodies; found in muscles, skin, bones and the digestive system. Getting enough collagen in our daily diet can help with bone, skin and overall health. Click to read more about collagen and how I incorporate it into our daily lives. 

Chicken Stock

  • 4 lbs organic grass fed chicken bones (from a chicken that you have cooked. If you are buying raw chicken bones, make sure to roast them first in a 375 degree oven for about 40 minutes.)
  • herbs (use all or some): 4 bay leaves, a large handful parsley stems, 2 sprigs rosemary, 2 sprigs thyme
  • 1 onion, chopped
  • 4 carrots, chopped
  • 4 celery stalks, chopped
  • purified water to cover
  1. Combine chicken bones, herbs, onion, carrot and celery in a stock pot.
  2. Cover with cold purified water.
  3. Bring to a boil over medium heat. Reduce to a simmer and partially cover with the lid so a small amount of steam can escape.
  4. Simmer for 8-24 hours. Every 6ish hours, skim the stock and add more water as needed to keep the water level high. The longer you cook it, the more flavorful and full of collagen it will be.
  5. Strain through a cheesecloth or chinois and discard bones, herbs and vegetables. Strain again.
  6. You have just made chicken stock! Refrigerate for a week or freeze until ready to use. I like to freeze chicken stock in silicone molds, so I can easily use a small or large amount whenever I want.

*please use organic ingredients, if possible.

Making chicken stock requires basic culinary skills. Click to read about how I rate the difficulty of my recipes. 

img_4894img_4902img_4895.jpgimg_4904.jpgimg_4908img_4913img_4916

Picture below: before skimming the stockimg_4919.jpg

Picture below: after skimming the stockimg_4923.jpgimg_4925

 

 

Beef Short Ribs

2 Comments

Beef Short Ribs are fantastic!

  • 6 grass fed beef short ribs (about 2.7 lbs)
  • 8 TB oil
  • salt and pepper
  • 1 onion, medium dice
  • 4 carrots, medium dice
  • 4 garlic cloves
  • 15 oz tomatoes (about 1 1/2 cups)
  • 2 TB apple cider vinegar
  • 1 1/2 cups water or stock
  • 2 sprigs of rosemary
  • a handful of parsley stems
  • 2 bay leaves
  • 1 TB wheat berry flour- click to read about wheat berry flour  (or another wheat flour of your choice)
  • 1/3 cup chopped parsley leaves
  1. Turn the oven to 275 degrees and get out a large enameled cast iron pan with a lid.
  2. Sear the short ribs in 4 TB of oil over high heat for about 3 minutes a side. Remove to a plate. Turn off the heat and ditch the fat.
  3. Add 4 TB of oil to the pan and place over medium heat. Add the onions and carrots and cook for about 7 minutes. Season with salt and pepper.
  4. Add the garlic and stir. Add the tomatoes and apple cider vinegar.
  5. Place the short ribs on top of the veggies and pour the stock or water around the meat.
  6. Bring to a boil and reduce to a simmer. Add the rosemary, parsley stems and bay leaves. Cover with the pans lid.
  7. Cook in a 275 degree oven for 4 hours. Remove from the oven, remove the bones and herbs and pull the fat off the short ribs. Shred the meat and stir to combine.
  8. Bring to a boil over medium heat. Cover and return to the oven for 30 minutes.
  9. Remove from the oven and add flour. Stir to combine and simmer for 2 minutes. Turn off heat, season with salt and pepper and stir in parsley. This is great served with roasted potatoes or your grain of choice!

*please use organic ingredients, if possible.

Beef Short Ribs= Intermediary Culinary Skill Level- click to read about how I rate the difficulty of my recipes

IMG_2861IMG_2862IMG_2864IMG_2866IMG_2872IMG_2873IMG_2874IMG_2876

img_2896.jpgimg_2899.jpgIMG_2900IMG_2920IMG_2921IMG_2925IMG_2926