Tag Archives: chicken

Paleo chicken legs, fast!

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My little cave-family eats more like a pack of saber-toothed tigers. They eat a LOT! I pride myself on my meal planning (and quantity planning) abilities, but sometimes I fall short. When my fridge is bare I fear I will be eaten next. So, I always have a package of organic chicken legs in the freezer….it just might save my life someday.

Ingredients:

  • 1-2 large packages of organic chicken legs (the dark meat is the healthiest part of the chicken, so ditch the chicken breasts)
  • Coconut oil for smearing
  • Spices (this time I used salt, pepper, garlic, and paprika)

Directions:

Pre-heat oven to 375*. Grease a glass baking dish with coconut oil. Placed legs in dish and pat dry with paper towels. Smear with coconut oil. Season liberally with spices, they add a nice texture and crust. Bake until a meat thermometer reads 165*. You can baste with the juices as it cook,s but that’s totally optional. Who has time for that while fighting the family off with a wooden spoon anyway?!

The health benefits of Bone Broth

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We try to get bone broth in some form every day, either via a cup of broth or a scoop of the broth gelatin straight from a jar in the fridge. Bone broth is a very nutritious food that has numerous health benefits. It is made by slow cooking the bones, skin, cartilage, tendons, and even feet from an animal in water for 24 hours or longer. Typically made from the bones of chicken or beef, it can also be made from lamb or fish. An acidic medium (vinegar or lemon juice) is added to the cooking liquid to pull the minerals out of the bones while they cook, depositing the minerals into the broth. After the broth is cooled in the refrigerator over night it congeals into a gelatin. The longer the bones cook in the broth, the more gelatinous it becomes. The end result is a rich healthy source of nutrients that is a key component to a healthy diet.

Bone broth contains:

  • antioxidants
  • vitamins
  • minerals (calcium, silicon, sulfer, magnesium, glucosamine, phosphorus, trace minerals, and glucosamine chondroitin sulfates)
  • amino acids (proline, arginine and glycine)

Bone broth health benefits:

  • Heals leaky-gut related conditions and lessens inflammation in the mucosal lining
  • Helps to heal autoimmune conditions by healing the gut
  • Aids in detoxification by supporting the liver
  • Aids digestion by regulating the synthesis of bile salts and the secretion of gastric acid
  • Improves nervous system function and keeps our minds (and moods) in good working order
  • Boosts antioxidant activity in the body, thus decreasing oxidative damage
  • Balances blood sugar, helps maintain muscle, and regulates human growth hormone (for all you gym-goers out there)
  • Helps to reverse heart disease by reducing atherosclerotic plaque build-up
  • Reduced cellulite, stretch marks, and wrinkles (from the collagen content)
  • Improves hair and nails
  • Re-mineralizes teeth

My favorite Scientist (ThePaleoMom) sums up the science behind bone broth better than anyone out there…

“Glycine and proline are two key components of connective tissue, the biological “glue” that holds our bodies together. There are many types of connective tissue and these two amino acids feature prominently in most of them, from the cartilage that forms our joints to the extracellular matrix that acts as a scaffold for the cells in our individual organs, muscles, arteries etc. Without these two amino acids, we would literally fall apart. So, it is no surprise that we need these two amino acids to heal, not only gaping wounds, but also the microscopic damage done to blood vessels and other tissues in our body caused by inflammation and infection. In fact, glycine is known to inhibit the immune system and reduce activation of inflammatory cells in your body. Whether you are trying to heal from an infection, address an auto-immune disease, or reduce inflammation caused by neolithic foods or Small Intestinal Bacterial Overgrowth, high levels of dietary glycine are critical. In addition, glycine is required for synthesis of DNA, RNA and many proteins in the body. As such, it plays extensive roles in digestive health, proper functioning of the nervous system and in wound healing. Glycine aids digestion by helping to regulate the synthesis and of bile salts and secretion of gastric acid. It is involved in detoxification and is required for production of glutathione, an important antioxidant. Glycine helps regulate blood sugar levels by controlling gluconeogenesis (the manufacture of glucose from proteins in the liver). Glycine also enhances muscle repair/growth by increasing levels of creatine and regulating Human Growth Hormone secretion from the pituitary gland. This wonderful amino acid is also critical for healthy functioning of the central nervous system. In the brain, it inhibits excitatory neurotransmitters, thus producing a calming effect. Glycine is also converted into the neurotransmitter serine, which promotes mental alertness, improves memory, boosts mood, and reduces stress.” (ThePaleoMom)

We buy a large container of grass-fed beef soup bones from our local co-op for super cheap and end up with a ton of health-giving bone broth. Such an inexpensive way to get a nutritional boost every day! Most recently I made a batch of broth over the course of 7 days, using the carcass of one chicken. Here is the recipe. Go make a batch right now!

Be well!

“Good broth will resurrect the dead” South American proverb.

7-day Bone Broth

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I make a weekly batch of bone broth in our house, but I still find myself buying the box broth at the co-op when I make my favorite Vietnamese Pho soup because I don’t have enough! I read a recent post about making broth over the course of 6 days and freezing it. AWESOME! I gave it a try and here is what I came up with…

7 Day Bone Broth:

Ingredients:

  • 1 whole organic, free-range chicken (beef bones are pictured above, and chicken bones are pictured below…we use both).
  • enough filtered water to cover it in a crock-pot every day for 7 days
  • 14 Tbsp apple cider vinegar (ACV) — very important because it pulls the minerals out of the bones and deposits them into the broth
  • Sea salt
  • 21 garlic cloves
  • 3 sweet onions
  • Any spices you desire if you plan to make this a soup base

Directions:

Place the chicken in a crock-pot and cover with water, 2 Tbsp ACV, and salt. Start on high until it is boiling then turn down to low and keep the crock-pot on low until the chicken is done, about 5 hours. Take chicken out and clean off the meat. Then, place the carcass back into the crock-pot, throw back in all the skin and knuckles. Everything will cook down to bone broth deliciousness. Cover with water and add 1/2 onion, 3 smashed cloves of fresh garlic, 2 Tbsp ACV, and any spices you would like (I followed the Pho recipe for spices).

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Let this cook for 24 hours. Then strain off the broth and pour into a large glass container. I used large mason jars. Leave 2 inches of headroom in the jar if you plan on freezing the broth to allow for expansion. Put all the chicken parts back into the crock-pot, minus the onion. Add back in another 1/2 onion, 3 smashed cloves of fresh garlic, 2 Tbsp ACV, and any spices. Repeat this daily for one week. The broth continues to become even more rich and flavorful as the days go on. I made 7 huge jars of broth to put into my freezer. Considering that those small boxes of broth at the co-op can be about $4.00 per box, if you get the organic stuff without MSG…this is a considerable savings. Yay for broth with health benefits that also leaves a little jingle in your pocket!

Now I have 7 jars of Pho soup base in my freezer. When I am craving my favorite soup all I have to do is thaw out the broth and add some chicken, bean sprouts, basil, fresno’s, fish sauce, and fresh lime juice. Takes less than 10 minutes to prepare! If you do not have access to grass-fed animal products, you can order from US Wellness Meats, we order regularly and have never been disappointed!

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