Wednesday, January 28, 2015

Easy Baked Chicken Liver

Two days in a row grocery shopping with my 4 yo and he b-lines to the chicken feet section and grabs a pack. Today, I figure I would help him reach higher for the chicken livers. Livers, all organ meats are known for their nutrient density, they do have an interesting texture and if not prepared probably it can turn some people off. I am very pleased with this easy recipe to make another quick and simple nutrient dense snack. I am sure my kids are ready to pack these for school snack to "impress" their friend. Why should you eat organ meats? 

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Easy Baked Chicken Liver

Serves 4     Prep time 10 mins + 1 hrs marinade time   Cook time 30 mins

  • 1 lb. Chicken Livers, trimmed and remove membrane if you wish
  • 1 tbsp bacon fat, melted

  • 1 tbsp Apple Cider vinegar
  • 1 tsp fish sauce ( I use Red Boat
  • 2-3 sprigs cilantro, finely chopped
  • 1 green onion
  • 1 garlic green

  1. Mix all marinade ingredients together and toss to coat chicken liver in it
  2. Cover and let marinade 1 hour in fridge
  3. Preheat oven to 375F
  4. Melt bacon fat in small pan and mix into chicken livers
  5. Spread on baking pan spaced out with 1" apart
  6. Bake 20 mins, flip and bake another 10 mins

Serve warm with fermented vegetables or rainbow faux rice.

Thursday, January 15, 2015

Rainbow Faux rice

a great side in an endive boat for my little one as those innocent looking cherry tomatoes ( nightshade)  will not settle well in my tummy

My food processor was always tucked away in the back of the bottom cupboards until my recent love of making faux rice. I am embracing how to make faux rice with all sorts of vegetables, the trick is not to over process nor over cook them to keep their crunch. Here are a couple of my favorite AIP rice dishes. Finally some comfort food in the bowl to eat with my chopsticks.

 Rainbow Faux rice

A colorful fried faux rice

Serves 4         Prep time 15 mins         Cook time 15 mins 

  • 1 small parsnip, peeled and cubed
  • 2 small turnip, peeled and cubed
  • 2 carrots, peeled and cubed
  • 1 head of broccoli, separate stem and florets, cut stem into cubes, breakup florets into small clusters
  • 2 stalks of garlic greens
  • 1 small purple yam, peeled and cubed
  • 1/2 lb ground pork
  • 1/2 tsp grated ginger
  • pink himalayan salt to taste
  • fish sauce
  • 1 tbsp fat of your choice (bacon fat, duck fat or coconut oil)
  • optional: garnish with cilantro 

  1. In a large bowl, mix ground pork, grated ginger, salt and fish sauce and let sit while you prepare the vegetables
  2. Put small batches of prepared vegetables ( accept broccoli florets) into processor and pulse until they are size of beans. You may need to empty the pulsed vegetables a few times to prevent uneven and over processoring 
  3. Pulse broccoli florets last in an emptied the processor, stir all processed vegetables well to mix
  4. Heat fat on Medium heat in a deep and large pan 
  5. Sautee vegetables for 5 mins, turn heat off and cover
  6. In another pan, on medium heat, fry marinaded ground pork until cooked, no more pink
  7. You can mix cooked pork together with vegetables or serve it vegetables on the bottom and pork on top.  Garnish with cilantro 

Saturday, January 10, 2015

Coconut kefir yam ginger smoothie

Serves 2   Prep time 10 mins ( plus cooling time for cooked yam )

  • 1 small white yam, peeled and sliced into 1/2" slices
  • 1 c. water to cook yam with
  • 1/4 c coconut milk kefir or coconut milk
  • 1/4 tsp ( or more if you like it spicy like me) peeled and grated ginger
  • optional: 1/2 tsp maple syrup
  • optional: freeze dried strawberries to garnish
  1. In a small pot, cook yam slices in 1 c of water until soft
  2. Cool in fridge 
  3. Put all ingredients accept of garnish in blender and blend until smooth
  4. Garnish with freeze dried strawberries.

Thursday, January 8, 2015

Better Consommé

When I was little,  my mother used to make me this clear soup with ground beef, it's so simple and yet so tasty. Even though it does not compare with a long and slower simmer of bone broth, it is a quick and nutritious way to an easy bowl of soup. 

Better "Consommé"

  • 1/2 lbs grass fed ground beef
  • 3 c cold water
  • 1/4" slice ginger, smashed
  • sea salt to taste
  • garnish with chopped green onions and parsley ( optional)

  1. In a small pot, add all ingredients and give it a stir
  2. soak for 20 mins until the blood has been drown out of the ground meat
  3. Bring mixture to boil uncovered for 2-3 mins
  4. Cover and turn heat off and let sit for 5-10 mins
  5. Laddle into bowl and garnish with chopped green onions and  parsley

You can serve only the broth or with the ground meat. If you want to enjoy the traditional style of consume, you can strain through a sieve. 

This make a super quick broth to serve with meal or as a stand alone snack. 

Sunday, January 4, 2015

Back to School AIP easy crispy tender chicken legs

For families with children, school is starting tomorrow. I am thinking up easy yummy recipes for the busy pace. Here is my AIP low FODMAP chicken legs served with a side of pan fried brussel sprouts, garlic greens and pancetta. A squeeze of lemon juice adds a spark to this meal. 

AIP easy crispy and tender chicken legs

Serves 5  Prep time 20mins ( up to 2 hours of marinade time)  Cook time 1hr 10 mins

  • 5 chicken legs with thighs attached

For marinade
  • 2-3 stocks of garlic greens
  • 2 green onions ( greens only for lowFODMAP)
  • 2 stocks of celery
  • 1/2" ginger root
  • 2 tbsp apple cider vinegar
  • 1/2 c water
  • 1/4 - 1/2 tsp himalayan sea salt

  1. Put all marinade ingredients into blender and blend until somewhat smooth
  2. Put chicken legs into a zip lock bag and pour marinade into bag
  3. Clean bag and shake to mix 
  4. Open bag to remove as much air as possible and reseal the bag
  5. Let marinade in fridge between 30 mins to 2 hours. 
  6. Preheat oven 315F
  7. Remove chicken out of bag and lay in ( raised ) oven tray - the ones that came with the oven.
  8. Bake at 315F for 30mins per side ( flip once) 
  9. Turn oven to Broil and broil for 5 -10 mins to brown and crispy up skin. 

Thursday, January 1, 2015

Moving Forward - Heal me through my feet update

Happy New Year everyone! I am really excited that 2015 is here and thought it would be fitting to report about my feet retraining progress. Get it, moving forward! This is also an update to my post in September " Heal me through my feet"

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This past summer, I reconnected with an old friend who had quit her desk job and become a Restorative Exercise Specialist Our catching up conversations brought us to sharing our healing journey, me on my gut and hers on her alignment. I was inspired by her to go more bare feet and attempt to rebuild my fallen arches.  I had watch my body go through so much amazing healing that I want to give my feet a go. After all, I am physically lighter and my feet are much stronger from my dedicated yoga practice. I bought myself a pair of Five Finger running shoes to walk around in, they feel like I practicing yoga all the time. Another thought is since I spend so much time standing in the kitchen, I thought I would do my arch retraining there too. Here is a photo of my feet lined up along the tile lines for alignment. Apparently, you are supposed to line up the outside of your feet to be parallel instead of the inside.

Always on my feet while cooking, might as well strengthen those little muscles to better support my body

I brought up the idea up to my chiropractor and his vague responds was " it's possible but not probably"

The other day, I stepped out my shower onto the wooden stool, mainly used to help the little ones climbing in and out of the tub, and noticed the shape of my foot print were narrower. There were less print around the middle of the feet where the arches are, which means... I am regaining some arches.

I am pleasantly surprised to rediscover my long lost arches and wanted to thank my friend for the knowledge and encouragement.

Here is my friend's link that explains more about who to strengthen those feet and better your alignment.