Coconut Crusted Chicken Legs

Coconut Chicken

Serves – 4

Ingredients

  • 4 pastured chicken legs
  • 1 1/4 cup shredded coconut
  • 1.5 tsp garlic powder
  • 1.5 tsp onion powder
  • 2 tsp dried oregano
  • 1 1/2 tsp sea salt
  • 4 pastured egg yolks (sub 1/4 cup coconut oil for AIP)

Procedure

  1. Preheat oven to 300F
  2. Gather a baking tray and line with parchment paper.
  3. Gather a mixing bowl and add coconut shreds, onion powder, garlic powder, sea salt, and oregano.
  4. Gather a second bowl and add egg yolks.
  5. Remove the skin from your chicken legs and drench in egg yolk. Once covered roll in coconut shred mixture until coated. Repeat until done.
  6. Place chicken on baking tray and bake for 1 hour 15 min or until done. I like to keep the temperature really low for this recipe to prevent your coconut from burning.
  7. Serve with your favourite salad or steamed vegetables.

Nutrition Tip

Did you know that 20 percent of your body is made up of protein? Proteins are the construction crew in your body – they transport substances, build others, and convert energy to help your body’s mechanical processes. Pastured chicken is an excellent source of protein for your body. One pastured chicken leg can provide you with 52 percent of your total daily protein needs, Protein is the building block of life and is absolutely crucial to the health of our bodies. Adequate protein from the diet allows us to have sufficient amino acids to build healthy bodies we all strive for! I hope you enjoy this recipe knowing you are supporting the health of your body!

AIP Italian Pulled Pork Stuffed Sweet Potatoes

AIP Italian Pulled Pork Stuffed Sweet Potatoes

Serves – 6

Ingredients

  • 4 lbs pork shoulder roast, cut into large cubes
  • 2 Tbsp ghee, divided
  • 1/4 cup chicken stock
  • 1 large garlic bulb,  cloves removed and minced
  • 3 tsp sea salt, divided 
  • 2 Tbsp dried oregano
  • 3 Tbsp fresh oregano, chopped
  • 1/2 bunch fresh cilantro, chopped
  • 6 garnet sweet potatoes, roasted
  • Sliced avocado for serving (optional)
  • Fresh lime juice for serving (optional)

Procedure

  1. Preheat oven to 375F
  2. Gather a large dutch oven and add 1 Tbsp of ghee. Once ghee is hot, add pork and season with 1 tsp sea salt, garlic, and dried oregano. Once pork has browned, using tongs flip each piece over and season again with 1 tsp sea salt, garlic and dried oregano. Add chicken stock to deglaze. Cover and simmer on low for 2 hours.
  3. While pork is cooking, prepare and cook your sweet potatoes. Rub 1Tbsp of ghee on the skin of each sweet potato. Stabb each potato with a knife on all sides. Season with sea salt and bake for 45-50 min or until soft.
  4. Shred pork and transfer to a serving platter. Stir in fresh oregano and fresh cilantro.
  5. Slice sweet potatoes down the middle and stuff with pulled pork. Top with avocado and a drizzle of lime and serve!

Nutrition Tip

Oregano is an herb that should definitely be added to your medicine cabinet. Oregano is not only delicious, it is also a powerful healing agent. There are over 40 varieties of oregano, but Origanum vulgare is the one most linked to health benefits. Fresh oregano is rich in phytonutrients like thymol and carvacrol, and is loaded with antioxidants that help prevent cell damage. Oregano is also a powerful antibacterial! Oregano is an excellent source of fiber, vitamin K, manganese, iron, vitamin E, tryptophan and calcium.  Those tiny, zero-calorie leaves pack so much nutrition! Enjoy all the healing benefits of Oregano in this delicious recipe!

Breakfast Power Cookie

Breakfast Power Cookies

Ingredients

  • 2 cups almond flour
  • 1 cup coconut sugar
  • 2 cups sunflower seeds
  • 2 cups pumpkin seeds
  • 1 cup pecans, chopped
  • 1 cup coconut shreds
  • 1 1/4 cup full fat coconut milk
  • 4 pastured egg yolks
  • 1/3 cup molasses
  • 1 package dairy free dark chocolate chips
  • 1 cup apple juice sweetened cranberries – optional

Procedure

  1. Preheat oven to 325F
  2. Gather a large mixing bowl and add all dry ingredients.
  3. Add egg yolks, and coconut milk.
  4. Mix all ingredients together, adding more coconut milk if needed.
  5. Line a baking tray with parchment paper and form dough into a ball – about the size of a golf ball. Press gently down with a fork. Bake for 10-13 min or until golden.

Nutrition Tip

Sunflower seeds deserve special attention in this recipe. These mouth watering seeds are packed with vitamin E, along with magnesium and selenium. I also can’t fail to mention their excellent fatty acid profile. Sunflower seeds are loaded with Linoleic Acid (LA). This beautiful essential fatty acid supports cell membrane health, mitochondria health, supports a healthy immune system, and helps ward off inflammation.

These delicious cookies are an excellent way to get your bioactive lipids in. Keep them in the freezer to ensure you are protecting those delicate polyunsaturated fats! Enjoy!

Recipe: Apricot and Leek Chicken

This anti-inflammatory recipe was contributed by our Health Coach, Justine Stenger.

This recipe for Apricot and Leek Chicken is packed with thyme, a magnificent herb, and is also one of my favourite dishes.

The active ingredient in thyme is a compound called thymol. This powerful compound is not only antibacterial, anti anaphylactic, and anti-fungal, it is also a powerful antihistamine. Serve this dish over spiralized zucchini noodles or with a side of mashed sweet potatoes and you have a delicious, nutritious, well balanced anti-inflammatory meal.

Prep time - 10 min
Cook time - 45 min
Serves - 6
Difficulty - Easy 

Ingredients

  • 6 pastured chicken thighs, skin removed 
  • 2 leeks, half moon sliced 
  • 1 1/2  Tbsp dried thyme
  • 2 Tbsp fresh thyme, minced 
  • 12 organic dried apricots, sliced 
  • 2 cups chicken broth
  • 1 Tbsp ghee
  • 1/2 cup chopped parsley
  • 1/2 lemon, juiced 
  • 2 tsp sea salt 

Instructions

  1. Heat a large dutch oven and add ghee and leeks. Sauté leeks until translucent. Add thyme, salt, dried apricots and broth. Add chicken thighs and cover with chicken broth. Cook for 45 min or until chicken is done. 
  2. Transfer chicken to six serving bowls and top with apricot broth. Drizzle with lemon juice and top with fresh parsley. 

 

Recipe: Orange Pulled Chicken

This Orange Pulled Chicken is extremely healthy and easy to make! The citrusy sauce is super flavorful and will definitely have you piling seconds onto your plate! This recipe is gluten and dairy free.

This delicious recipe was contributed by our Health Coach, Justine Stenger.

Ingredients

  • 3 lbs chicken thighs or legs
  • 3 inch piece fresh ginger
  • 1 Tbsp dried thyme
  • 1 Tbsp Italian spice blend
  • 2 tsp sea salt
  • 1 bunch cilantro
  • 2 limes, juiced
  • 5 navel oranges
  • 1 bunch green onions, chopped
  • 1-2 heads red leaf lettuce

Instructions

  1. Gather a high powered blender and puree oranges, ginger, thyme, Italian spice blend and lime juice.
  2. Heat a large stock pot and add orange juice/herb mixture
  3. Remove the skin from the chicken thighs or legs and place them in your stock pot with the orange juice/herb mixture.
  4. Bring to a simmer and cook for 45-55 min, or until chicken is done. Remove chicken from juice and bring the juice to a boil, cooking it down to a concentrate.
  5. Once the chicken has cooled, pull the meat off the bone and place in a mixing bowl. Pour orange juice/herb mixture over the chicken and add cilantro. Taste and adjust for salt.
  6. Serve in red leaf lettuce cups or cabbage cups. Top with green onion and serve immediately.

Note: The chicken can be frozen for up to 3 months.

Ketogenic Cooking Class – October 25, 2019

A Functional Nutrition Group Class with Justine Stenger

justine-stenger-cognitive-health-coach8

Overview

Join us for a special cooking class! Justine Stenger, local therapeutic chef, functional medicine trained health coach, and specialist in reversing cognitive decline through diet will help you find your way around your plate.

Event Details

WHEN: Friday, October 25th, 2019
TIME: 2:00 pm to 4:00 pm
WHERE: The Hoffman Centre for Integrative Medicine
COST: $200 per person REGISTER FOR THE CLASS

What you will Learn

  • Learn the most important foods to include (and avoid) when following a ketogenic diet.
  • Gain clarity on what to eat, when to eat and how to properly prepare your foods.
  • Learn how food and food timing affects your nutritional and metabolic biological clocks.
  • Learn how to separate fact from fiction on good and poor quality fats.
  • Learn the importance of choosing high quality fats.
  • Learn how to improve phytonutrient and phytochemical diversity to improve your highest expression of metabolic and brain health.

Bonus:
Additional information on histamine containing foods, low FODMAPS diets, and the paleo-autoimmune protocol. Take Home:
Receive Ketogenic, grain free, dairy free and low carb recipes to take home. Taste:
Sample delicious Ketogenic, low carbohydrate recipes that you will learn to make at home!

Sign Up for the Class

Recipe: Best Ever Chicken Liver Pate

This recipe was originally authored and published by Genevieve St-Cyr .

I have this memory of my mum ‘forcing’ us to eat chicken liver when I was a kid…telling us it was good for us to grow tall and strong! Well…as always, she was right (although it appears like she was lying about the tall part…). We would wrap it in so much bacon that it couldn’t possibly taste of liver any more, and we would still pretend to gag with every bite! I know a lot of people feel the same way about liver, and organ meat in general!

What my mum knew is that there is nothing quite as nutrient dense as liver!

Organ meats like liver are between 10 and 100 times higher in nutrients than corresponding muscle meats, like our beloved steak.

Health Benefits

The liver is high in many important nutrients:

  • Fat soluble vitamins A, D, E, K
  • B vitamins,like B12 and folate, which so many women are deficient in
  • Choline, an important nutrient for the brain and every cells in the body
  • Minerals such as copper, iron and zinc.

If, like many people, you can’t quite convince yourself to eat liver, despite the obvious health benefits, try this delicious liver pate, it won’t disappoint!

Serve with those gluten-free crackers, or a delicious slice of sourdough bread (if tolerated).

Ingredients

  • 140 grams butter
  • 2 large onions, diced (if intolerant, take them off the pan after cooking in the butter)
  • 3 cloves garlic, crushed (or 1 tsp garlic oil)
  • 2-3 rashers bacon (omit if histamine intolerant)
  • 650 grams chicken livers, trimmed and cut into 2cm pieces
  • 1 bay leaf
  • Thyme or rosemary (1-2 sprigs fresh or ½ tsp dried)
  • Salt & pepper to taste
  • 2 tablespoons brandy (omit if very sensitive to alcohol)

Instructions

  1. Heat up a fry pan and add butter.
  2. Fry onion, garlic and bacon over medium heat, stirring constantly until softened (3-4 minutes).
  3. Add livers, bay leaf and thyme and then cook, stirring occasionally, until cooked through and no longer pink in the center.
  4. Remove bay leaf and then blend until fully combined and forms a paste.
  5. Add salt and pepper to taste (I like it with lots of pepper), and then two tablespoons brandy and process again.
  6. Pass through a sieve and transfer to serving bowls.
  7. Cover with melted ghee (optional)
  8. Refrigerate for at least one hour before serving.