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The Battle of the Chickens: Titan Games edition

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Hello after a long break! Here we are in the middle of winter in NYC. Thankfully next week we are headed out of town to a warm destination and I cannot wait.

The winter blahs are upon us, for sure. It’s been mostly cold, wet and grey in the city, without much snow. Boo.

I always crave hearty, warm dishes and nothing says comfort like a roast chicken.

The key here is to find the best quality chicken you can. We get ours from our favorite butcher, and always try and get pastured chickens. It’s important from a few different standpoints. It’s better tasting. I can’t tell you how many guests we have had for dinner that claim it’s the best chicken ever. But starting with a good quality bird makes all the difference.

Pastured chickens are better for the earth, as the chickens are an integral part of a healthy regenerative farm. Pastured chickens eat and roam and forage on the pastures, which also contributes to those beautiful bright orange egg yolks they produce. Good healthy manure = good healthy bugs = good healthy chickens. Plus, supporting local farmers takes money away from Big Ag chicken producers. Put your money toward farmers, not companies!

Pastured chicken is also better nutritionally. Pastured chicken has less saturated fat and overall fat than conventional chickens, more Vitamin A and a higher amount of Omega-3 fatty acids. Conventional chicken can have a much higher amount of Omega 6 fatty acids, which in excess leads to inflammation and poor health outcomes. (All those processed foods and processed vegetable oils? Also very high in Omega 6.)

The chicken skin has lots of healthy Vitamin A (so does the liver!), so make sure to EAT THE SKIN. Both of these recipes produce delicious skin.

We’ve been watching the Titan Games with the Rock. My kids love watching the amazing competitors and then looking at me and Jeff and telling us we are in horrible shape and need to work out more. I love parenting!

I had two lovely pastured chickens the other day and decided to do my own battle. Instant Pot Chicken vs. Oven Roasted Chicken. Prepared exactly the same, which chicken would come out juicier and tastier? Read on to find out!

The basic roast chicken recipe I follow most often is this one because it’s so simple and if you have a good bird you don’t need a long of extra distractions.

I decided to make a spice rub this time. You can use this one or make up your own! Be creative!

Greek: garlic, oregano, lemon zest.
Tex Mex: chipotle, chili, cumin, coriander.
Indian: curry powder, cumin, coriander.
Italian: italian seasoning, garlic, lemon.

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Best Roast Chicken (Oven or Instant Pot)

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Yield 6 servings

The key to the roast chicken here is to let it come to room temperature before cooking and make sure it's super dry. I let sit out for a couple hours and then wrap it in paper towels. This is what produces incredibly crispy skin. And do not salt the bird until just before you put it in the oven. (This doesn't matter as much when it comes to the Instant Pot.)

I have also written about this before, but most chicken recipes say the bird should be 165  when it comes out but in my STRONG opinion, this is a disaster. Take it out when it's 150 and let it rest for 15 minutes. 

 

Ingredients

  • 1 3-4 lb roasting chicken (pastured and organic if possible)
  • 1 T or more flaky sea salt
  • fresh black pepper 
  • 1 T avocado oil (for Instant Pot version)
  • 1/2 cup chicken broth (for Instant Pot version)

For the rub

  • 1 T brown sugar
  • 1 T smoked paprika
  • 1/2 T sweet paprika
  • 1 T chili powder
  • 1/2 T garlic powder
  • 1 lemon, cut in half
  • 3-4 sprigs fresh thyme

Prep Chicken

Chicken should be room temp or have been out of the fridge for 2+ hours.

  1. Preheat oven to 425 degrees. Put oven rack in the lower position. 
  2. Rinse chicken, wrap chicken in paper towels and dry thoroughly inside and out. 
  3. Make spice blend by combining paprikas, chili powder, garlic powder in a small bowl. 
  4. Put cut lemon halves inside chicken cavity with thyme sprigs. 
  5. Rub spice blend all over chicken.

FOR ROAST CHICKEN

  1. Put chicken on a parchment-lined baking sheet.
  2. Sprinkle generously with salt, like a nice rain of salt. Grind fresh pepper on the chicken and immediately throw that chicken in the hot oven! 
  3. Cook for 30-40 mins until an instant thermometer reads 150 degrees in the thickest part of the thigh. 
  4. Set chicken aside for 15 minutes before carving. Serve with melted ghee/butter and good dijon mustard (a la Thomas Keller).

FOR INSTANT POT

  1. Turn IP on to Saute mode. Add avocado oil to the pot.
  2. Generously salt and pepper chicken.
  3. Add whole chicken, skin side down, to the Instant Pot. Cook for 5 minutes. Using large tongs or a wooden spoon, turn chicken breast-side up. Add chicken stock. 
  4. Turn instant pot to HIGH PRESSURE mode, close and lock lid. Cook for 25 minutes. 
  5. Let depressurize naturally for 8 minutes and then manually vent. 
  6. Remove chicken and let rest for 15 minutes. 
  7. Remove juices from pot and serve with chicken.

Courses Main

Cuisine Paleo, Healthy

SO… now for the winner! Well it’s hard, but we both felt that the original roast chicken recipe won. It had a firmer bite, with delicious crispy skin and the flavor of the actual chicken really came through. It does require a somewhat longer cook time, but not by much.

The Instant Pot recipe was more like a rotisserie chicken, still delicious and comforting, especially with the pan juices. This would make a great chicken soup, like this AIP version. Or, if you need shredded chicken for tacos, enchiladas, chicken salad or a casserole, this is a go-to recipe. It’s semi-quick for a weeknight dinner if you have an hour.

So there you have it! The Titan Games of Chicken. Enjoy and happy cooking!

Ginger Curried Root Vegetable Soup

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This recipe was thrown together rather quickly with veggies I had received in my first box from Misfits Market. Yum! The beautiful squashes and carrots were so flavorful.
I threw them in the instant pot, gave them a blend, and bam. A whole batch of warming, spiced soup that will nourish me during this frigid week!

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Ginger Curried Winter Vegetable Soup

This vegan and gluten-free recipe was made in the Instant Pot so took less than an hour from start to finish. 

If you don't have an Instant Pot, get one. I'm just kidding. (Well, sort of.)

This soup will take more time on the stove top but will be just as delicious. 

The ginger makes this soup have a nice mellow kick at the end. Leave out if you don't like ginger. The curry is very mellow, so feel free to add more. 

This soup is hearty, warming, and perfect for a cold afternoon or for dinner. Serve with a hearty salad of endive, arugula, pears, walnuts, and prosciutto for a yummy meal.

So put on your favorite podcast and get to choppin'!

Ingredients

  • 1 T grass-fed ghee or coconut oil
  • 1 onion, chopped
  • 1 apple, chopped
  • 5 stalks celery, chopped
  • 2-3 cloves garlic, rough chopped
  • 1 thumb-size piece fresh ginger, peeled and chopped
  • 6 carrots, peeled and chopped (or sub parsnips)
  • 2 small butternut squashes, peeled, seeded and chopped
  • 4 cups organic vegetable or chicken broth
  • 1/2 can coconut milk 
  • 1 T apple cider vinegar
  • 1 T curry powder
  • 1 tsp cinnamon
  • 1 tsp. tumeric
  • 1 tsp sea salt 
  • pepper to taste
  1. Set Instant Pot to saute function*. Add ghee to the pot and add onion, apple, celery, garlic, ginger and spices to the pot.  Saute, stirring occasionally, for 5 minutes or until softened. 
  2. Add carrots, squash, broth, coconut milk, vinegar and salt and pepper.  (Make sure not to go over the fill line.) 
  3. Set Instant Pot to high-pressure cook and set timer for 4 minutes. When cooking is done, quick release steam. 
  4. Transfer soup to a blender in batches and blend until smooth, or use a stick blender in the instant pot for a one-pot soup!
  5. Taste for seasoning and serve. 

*If not using Instant pot, follow same directions, but instead of pressure cooking, add broth to cover vegetables and simmer, stirring occasionally, for 30-40 minutes until vegetable are soft. Then go to step 4.

3 Bean Sweet Potato Chili

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I was craving something hearty and warm, part chili, part chowder. I threw together ingredients I had on hand in the pantry and voila! A delicious, filling and nutrient-packed bowl of goodness! With 20 mins of prep, you can throw this together and let it simmer away until you are ready to serve. 

I used Japanese sweet potatoes because they add a really nice starchy texture and aren’t too sweet. As a bonus, my kids think they are white potatoes.

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3 Bean Sweet Potato Chili

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Yield 10 servings

This chili is warm, hearty and full of health benefits from fiber, plant protein and spices. Feel free to adjust the seasoning and spices to your liking. It's best the next day but everyone who has eaten this has raved and wanted seconds. Yes, even the kids!

I serve my chili on a bed of baby spinach with some sliced avocado. But feel free to serve with warmed tortillas, brown or cauiflower rice or quinoa. 

Happy cooking!

Ingredients

  • 1 medium onion, finely chopped
  • 3 stalks organic celery, chopped
  • 2 red or yellow bell peppers, chopped
  • 3 garlic cloves, chopped
  • 2 medium white or regular sweet potatoes, peeled and chopped
  • 2 small zucchini, chopped
  • 2 tsp. salt
  • 3 T or more chili powder
  • 2 T ground cumin
  • 1 T dried oregano
  • 1 T sweet paprika
  • 2 tsp. ground cinnamon
  • ground pepper to taste
  • 2 14.5 oz cans chopped tomatoes with juice
  • 3 cans mixed beans (I used black beans, chickpeas, and kidney beans), rinsed and drained
  • 2 cups vegetable broth
  • baby spinach, for serving (optional)
  • avocado, for serving (optional)
  1. In a large pot, saute onion, garlic, celery, peppers, zucchini. I used a bit of broth while sauteeing but you can use a little olive oil too. Add salt and ground pepper and saute until softer and getting translucent. 
  2. Add spices to pot and stir for 1 minute. 
  3. Add sweet potatoes, beans, tomatoes, broth and bring to a simmer. 
  4. Simmer for 30 minutes until potatoes are soft but not mushy. Taste for seasoning and add more chili powder or spices, salt and pepper. 

Courses Main Course

Cuisine Healthy, Plant-based

Stir Fried Greens & Shirataki Noodle Bowl

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I am just discovering shirataki noodles and they are my favorite! They are low- carb (if that’s your thing) and gluten-free, but still have that satisfying noodle “bite”. They are made from different things (even tofu ones are available), but I like the classic ones I can find at Whole Foods. The starches cook out, leaving them like glass noodles, creating a hearty texture without leaving me feeling weighed down.

The best part is that shirataki noodles cook in 5 mins in boiling water, so you can throw them with leftover roasted veggies, jarred sauce and leftover protein and you have a full meal in just a few minutes!

I created this noodle bowl in about 15 minutes. While I waited for the water to boil, I chopped, sauteed the greens and that was it. Everything else I had on hand. Feel free to combine these noodles with any leftover veggies and greens you have on hand. This is one satisfying and filling plant-based, grain-free and gluten-free meal!

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Stir-Fried Greens & Shirataki Noodle Bowl

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Yield 1 serving

I threw everything together while the water was heating up. The noodles cook in about 5 minutes, so it was easier than it appears!

 

 

Ingredients

For the Stir-Fried Greens:

  • 1 thumb ginger, grated
  • 1 clove garlic, minced
  • 1 tsp. coconut oil
  • 6 ozs mixed greens (bok choy, spinach, baby kale, swiss chard, mustard greens, etc)- about 3 large handfuls
  • 2 scallions, chopped
  • 2 tsp. rice wine vinegar
  • salt  & pepper

Other Ingredients:

  • 1 package shirataki noodles
  • 1/2 chopped cooked sweet potato (or any leftover squash, pumpkin, etc.)
  • 1/2 avocado, chopped
  • 1/2 cup quick pickled cucumbers (see instructions)
  • 1 T. raw unsalted pumpkin seeds
  • 1 T. hemp seeds
  • 1 T. black sesame seeds
  • 1/2 tsp. toasted sesame oil
  • 1 tsp or more coconut aminos or tamari

Instructions

Instructions:

  1. Place medium pot of water on high heat and bring to a boil. 
  2. Meanwhile, slice half a cucumber and toss with rice wine vinegar and a pinch of salt. Set aside.
  3. Heat coconut oil in a large saute pan over medium-high heat. Add garlic and ginger. Immediately add greens and scallions, stirring until wilted. Add a pinch of salt and rice wine vinegar. Set aside. 
  4. Cook shirataki noodles according to directions. Drain and place in serving bowl. Add greens, avocado, sweet potato and cucumbers. Drizzle with tamari or coconut aminos and sesame oil. Top with pumpkin, hemp, and sesame seeds. 
  5. Serve and enjoy!

Courses Main

Cuisine Vegan, Asian, Gluten-free

Tahini Magic (and Recipes!)

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Ooooooh friends.
I have recently been reacquainted with good tahini, which is sesame butter. (Think of using it where you would use peanut butter, almond butter, etc.) If you enjoy hummus, tahini is that yummy umami flavor that makes hummus delicious.

Sesame seeds are highly nutritious and a great source of healthy fats. They are high in calcium, iron and magnesium!

So today I’m singing tahini’s praise.

Start with a simple TAHINI LEMON DRESSING.
Mix 1 T. tahini, juice of 1 lemon, 1 small grated garlic clove, a pinch of salt & pepper, and add 1/3-2/3 c. of good olive oil. Stir (or shake jar) and serve over salads, steamed kale, broccoli, roasted squash, etc. It’s so good I make a jar each week. It makes a creamy dressing without the use of dairy. It’s delicious over quinoa and roasted squash bowl with steamed greens, for example.

And when you are wanting to stun crowds, make a killing at the bake sale, or just bake for better mental health, make Chocolate Tahini Banana Bread. Gluten-free, grain-free, and dairy-free, it’s so moist, it’s almost hard to hold together. I asked my tasters if it was too sweet and they all said NO! But you can play around with the sweetness as you please. Happy baking!

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Chocolate Tahini Banana Bread

Prep

Total

Yield 1 loaf

The foundation of this recipe is based on my mother's banana bread, which is practically famous in certain circles. She used to mail us loaves at college and it was so heavy and dense I can't imagine what it cost to Fed Ex! It would be gone within 10 minutes. 

As good as my mother's recipe was, it was a pure sugar bomb. I have reduced the sugar, and use only honey, maple syrup or coconut sugar instead of white sugar. I make it gluten-and-grain free by using blanched almond flour, coconut flour and hemp seeds. I have also eliminated dairy. With the sub of a flax egg for a real egg, it can be vegan as well!

The tahini I sub in place of oil or butter; it's high fat content making a perfectly moist loaf. I added a couple tablespoons of olive oil to be sure it's extra moist! 

The cinnamon sugar bakes into the bread, giving it a caramelized crust that is to die for. Make sure to bake it all the way through!

This is a decadent SUPER moist and elevated banana bread. It's almost a mix between a pudding and a bread. No one has to know how many healthy ingredients are tucked in there. Enjoy!

Ingredients

Wet Ingredients:

  • 1 T. ghee or coconut oil (for greasing pan)
  • 3 large ripe bananas
  • 1 egg*
  • 1/4-1/2 c. pure maple syrup (grade B if you have), depending on how sweet you like it
  • 1 tsp. pure vanilla extract
  • 1/3 cup tahini
  • 2 T. olive oil

Dry Ingredients:

  • 3 T. cinnamon-sugar (Mix 1 tsp. cinnamon with 3-4 tsp. coconut sugar)
  • 1 1/2 cup almond flour
  • 1/4 cup coconut flour
  • 1 T. hemp seeds
  • 1 tsp. baking powder
  • 1 tsp. baking soda 
  • 1/2 tsp. salt
  • A handful and a half Enjoy Life dairy-free chocolate chips 

Instructions

INSTRUCTIONS:

  1. Preheat oven to 350 degrees.
  2. Grease loaf pan with ghee or coconut oil and sprinkle 2 T. cinnamon sugar on sides and bottom of pain. Set aside. 
  3. In a large bowl, combine bananas, egg, maple syrup, vanilla, tahini, olive oil. Mix well (I use a banana masher.)
  4. In a separate bowl, combine flours, salt, baking soda, baking powder. 
  5. Add dry ingredients to wet ingredients and stir until just combined. 
  6. Stir in a handful or two of chocolate chips. 
  7. Pour batter into prepared loaf pan and bang on counter to flatten and get rid of air bubbles. 
  8. Sprinkle top with a tablespoon of coconut sugar. 
  9. Bake 45-55 mins until a toothpick comes out clean and the bread is firm to the touch. 
  10. Cool completely and enjoy!

Notes

*Vegans: swap for a flax egg

Courses Breads, Sweets