Whole 30, Days 27 & 28 – Spice Rubbed Roast Chicken (yes, it’s local)

roast chicken and veg

What says Sunday Dinner better than a roast chicken? Black cardamon is the secret that gives this recipe a nice smoky barbecue flavor, while the liberal rubbing with coconut oil crisps the skin up nicely. Since it’s an organic chicken  raised without hormones or antibiotics, I feel good about eating the skin. It’s when your protein is commercially raised you want to steer clear of the fatty stuff. If you’ve never cooked with black cardamon before you’re in for a treat. It lends a lovely smoky, almost bacon-type flavor to your dishes. Awesome in meatballs, burgers, chicken fingers and all sorts of things. Hope you enjoy!

Spice Rubbed Roast Chicken & Veg

  • 4 – 5 large carrots
  • 2 large onions
  • 3-4 large cloves garlic
  • coconut oil
  • garlic powder
  • chilli powder
  • paprika
  • black pepper
  • salt
  • black cardamom
  1. Preheat oven to 425
  2. Chop vegetables and put in bottom of roasting pan
  3. Pre-mix spices in a small bowl
  4. Wash & pat dry bird
  5. Rub chicken with coconut oil, inside, outside and under the skin, coating generously
  6. Pour spice mix over, inside and under the skin of the chicken; rub in well
  7. Place bird breast side down in over, uncovered for 15 – 20  minutes
  8. When nicely golden, flip bird over
  9. Roast for another 25 – 35 minutes until legs wiggle easily and internal temp reaches safe range (180)
  10. Let cool before slicing
Advertisements

Whole 30, Day 16 – Breakfast Made Easy “Meat Lover’s Breakfast Casserole”

Breakfast Casserole with salsa and tea

Planning really is the key to success with a challenge like the Whole 30 – or really, just eating healthy in general. And perhaps there’s no other time when the payoff is sweeter than first thing in the morning. I don’t know about you, but the last thing we want to do in the morning is cook. So we’ve moved to cooking breakfast casseroles, egg dishes with an extra kick of meat and veggies. We make a big batch and it lasts for days. This version turned out as one of our faves – we’ll definitely make it again. Topped with a little chunky salsa – delish!

Meat Lover’s Breakfast Casserole

Ingredients:

  • 3 turkey sausages (unprocessed/drug-free if you can find it – check labels, many have sugar!)
  • 1 lb lean ground beef (grass-fed preferred, can use ground turkey or chicken)
  • 3 large portobello mushrooms, chopped into small pieces
  • 2-3 cups spinach, sliced
  • 12 eggs
  • italian spices, sun dried tomatoes, salt & pepper
  • 1 Tbsp coconut oil

Instructions:

  1. Preheat oven to 385f
  2. Cook sausage in a pan, browing all sides, set aside to cool – then slice on diagonals
  3. Cook ground beef, breaking up and browning
  4. Coat casserole dish liberally with coconut oil
  5. Layer sausage pieces flat on bottom of casserole dish
  6. Add cooked beef on top, sprinkle spices on top
  7. Add mushrooms, then spinach. Top with sun-dried tomatoes
  8. Blend eggs in a separate bowl (I use a magic bullet)
  9. Before placing in oven, press surface evenly with a spatula or flipper. You should be able to see egg mixture coming through the spinach.
  10. Cook for approx. 20 – 25 minutes, shaking pan to check if middle is firm.

Feel free to experiment with different meat and vegetable combinations but beware of making the body of the casserole too deep. If your eggs don’t show through the top layer, you’ll end up with a dry crispy top.

Give it a try and let us know how you like it. Feel free to share your favorite combinations in the comments below.

Whole 30, Day 8 – A Kitchen Marathon

Today we celebrated day 7 of the Whole 30 in the kitchen batch-cooking. Even before the Whole 30 it was a practice we got into and really one of the major KEYS to success when it comes to healthy eating. It’s just WAY to easy to grab something less than healthy when you’re starving and the fridge is empty. So what did our hard work get us today?

Dave’s the salad king in our house and ended up making 17 servings of salad. Yup, count ’em, 17! We eat A LOT of salads and we like to make them in individual containers so they’re easy to grab’n’go.

I started with making a batch of my Lean Green Super Soup (you can see the video I made last summer on our youtube channel. I’ll also share the recipe here in another post).

Then I made a double batch of mayonnaise. Now, we’ve never been big mayo eaters, but let me tell you, if you’ve never tried making your own home made mayo, are you in for a treat! I was licking the bowl like it was cake batter and Dave said “Why would anyone buy miracle whip?” Actually, he also said “Too bad you can’t taste a picture!” hee hee  Here’s the kick-ass recipe from Mel at www.theclothesmakethegirl.com. The key to success with homemade mayo: everything MUST start at room temperature and you gotta drizzle the oil –s–l–o–w–l–y–… Get your feet wide, your hands supported, tuck your elbows into your sides (trust me on this one!) and get ready for the long haul. With my double batch, I drizzled for a full 15 minutes! Yup, my shoulders were burning but it was worth every second! 🙂

Next, I moved on to an egg casserole, which we love for breakfast. I made today’s with grass-fed ground beef, portobello mushrooms, spinach, a dozen eggs and a glug of egg whites. I don’t measure – just enough to cover the casserole. Maybe I’ll take a snap of tomorrow’s breakfast.

To go with the casserole, I also made another batch of sweet potatoe hash browns, using Caribbean sweet potatoes, which have become one of our new favourite things. Ridiculously good. Seriously, they taste like candy! I also baked a few extra to eat post-workout.

Next was a lamb and beef stew, which is still happily bubbling in the slow cooker on the counter. I added turnips, carrots, parsnips and rutabaga (which I’ve had a strange love for since I was a kid). The meat is from my beloved butcher and all grass-fed goodness. Can’t wait to get into it!

Finally, I made some good old fashioned meat balls. I love meat balls. I find it so strange that so many paleo meatball recipes on the internet use almond flour. I find you don’t need any kind of flour to make a good meatball. I started with Mel’s Paleo Czech Meatball recipe, which her hubby says should be called “Czech Out My Balls” (hee hee)  but instead of caraway seeds, I used the spices from Caveman Strong’s “Not your typical grandma’s Paleo Meatballs“. Dyno-mite!

Anyhow, now that all is said and done, it’s time to go enjoy some of the fruits of our labors…Bon Apetite everyone!

Whole 30, Day 4 – Improvising

Today was one of those days where food took a back seat. Though I did have a little spell romanticizing about wine and Dave confessed to craving chocolate.

Overall though, our minds were on other things today and we relied mainly on leftovers. God bless bulk cooking. I was still feeling flu-ish so left work early and did a hot yoga class to help speed the detox. Somehow I just knew I’d feel better afterwards and it worked like magic! God bless hot yoga. David had lasik eye surgery today, so food was the last thing on his mind. He ate, but couldn’t really see the food I put in front of him! God bless him.

My cooking schedule went out the window today. I’d planned to do make green soup and meat balls, but honestly sometimes you just have to listen to your body. I had exactly enough energy to get tomorrows frittata in the oven and that was it. Speaking of breakfast, our’s was pretty good today: baked eggs, sweet potato hash, avocado and salmon ‘bacon’ (wild salmon skin fried crispy). Lunch was a large salad and leftover Sheppard’s pie (which we could happily eat every day, it’s sooo good. Here’s the recipe from marksdailyapple.com) and here’s a snap of the lazy dinner I threw together, curried shrimp dumped atop a big salad and a side of purple cole slaw. Sometimes you just have to make the best of it.

Hasta manana folks!