What’s for Dinner? Cast Iron Chicken over Veggies

Cast Iron Baked Chicken on a Nest of Veggies

• one whole roasting chicken (4-5 lbs)
• 4 Tbs. olive oil
• seasonings: i used onion powder, garlic powder, and italian seasoning
• salt and pepper
• 1/2 c. onion
• 1-2 stalks celery
• 4 small potatoes, quartered
• 1 large sweet potato, sliced into 1″ slices
• 1 cup baby carrots
• 1/2 c. mushrooms, halved
• 2 Tbs. olive oil
• 1 c. kale

Place 2 Tbs. olive oil in pan and put it in the oven to preheat to 425 while you slice your veggies and prepare your chicken.  With 4 Tbs. olive oil, rub skin and put in cavity of chicken.  Add onion and celery to cavity.  Sprinkle bird with seasonings.

Remove pan when hot, add veggies (except kale) to bottom of the pan and place the chicken on top.  Return to oven and cook for about 45 minutes or till thermometer reads 155.  Remove the chicken from the pan to a platter to rest, covered, for about 30 minutes.  Turn off the oven and add the kale to the pan of veggies.  Toss to coat with broth.  Return the pan to the oven.

Cut chicken into pieces and serve over veggies.
Recipe adapted from http://lifeinrecipes.com/2012/08/31/where-have-you-been-all-my-life-cast-iron-roast-chicken/

excited for chicken!!

 

Healthy Home Cooking- Some recipes to get you on your way

Now that you have emptied your cabinets of the food that is making you sick, and picked up food that will nourish your body we can get to the FUN part!  Cooking delicious healthy food!  I happen to love going through recipes and adapting them to my way of eating.  So you are in luck if you need help in that department.

In this post I am mostly going to share the basic and simple recipes that I use.  I hope that they will fit into other people’s busy life-style.  These are the foods we eat, and eating this way has my husband’s RA in remission, and my son’s behavior under control, and has me wearing size 6 pants.  So it does make a difference!  I eat normal sized servings of all this food.  There is no “starving on a diet” here.

Disclaimer: these are mostly not my pictures or recipes, links are provided.

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Breakfasts:

Oatmeal:  this is our staple breakfast food.  Feeds 5 good eaters.

• 3 1/2 c. old fashioned oats
• 5 c. water
• 1 c. apple juice
• 2-3 granny smith apples, diced
• 1/3 c. raisins
• 1 tbs. cinnamon
• nutmeg and cloves to taste
• pecans, almond milk and raw sugar for toppings

Put water in a large pot.  Dice apples and add them, the spices and the raisins to the water.  When the water boils, add the oats and reduce the heat to medium.  Cook, stirring occasionally, till thick, about 5 minutes.  Serve with almond milk, chopped pecans and  a 1/2 tsp. of raw sugar sprinkled on top.

That is our basic recipe.  Obviously this is very adaptable.  Switch it up by using pears, coconut, dried cherries, blueberries, mixed berries, bananas, mangoes, seeds, maple syrup…

Other breakfasts include:

Baked Oatmeal

Hard Boiled Eggs with fruit

Granola

ingredients:

• 8 c. old fashioned (not quick) rolled oats
• 1 c. steel cut oats (optional)
• 1/2 c. millet or ground flax seed (optional, but healthy)
• 1 c. sunflower seeds
• 1 c. slivered almonds
• 1 c. chopped or pecan halves
• 1 c. chopped or walnut halves
• 1 c. coconut
• 1 1/2 tsp. salt
• 1/2 c. raw sugar, or sweetener of choice
• 1/4 c. maple syrup
• 3/4 c. honey
• 1 c. coconut oil
• 1 tbs. cinnamon + and other spices you like (ginger, nutmeg, etc.)
• 2 tsp. vanilla
• 2 c. raisins and/or chopped dates

preheat oven to 325. line 2 baking sheets with foil or parchment paper.

combine oats, seeds, nuts, and coconut in a ginormous bowl. stir together salt, sugar, honey, syrup, oil and spices in small saucepan over medium heat until boiling. pour this over the dry ingredients. then add vanilla. stir to coat. spread this out on the baking sheets. don’t press.

bake 10 minutes, then stir. bake 10 minutes, then stir. bake another 5-10 minutes, until evenly toasted looking. remove from oven. stir in raisins. press slightly before it cools if you want it chunkier. store in airtight container.

Banana Oatmeal Cups

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Lunch

Pancakes and Scrambled Eggs with Strawberry Smoothie

Gluten Free Mini Chocolate Chip Pancakes

• 1 1/4 c. oat flour
• 1/2 c. tapioca starch
• 1/2 c. brown rice flour
• 1/4 c. ground flax
• 2 Tbs. baking powder
• 1 tsp. pink salt
• 2 Tbs. raw sugar
• 2 eggs
• 2 c. plain almond milk
• 1/4 c. olive oil
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• 1/2 c. mini dark chocolate chips
• coconut oil

Mix dry ingredients, then add wet ingredients, mix till combined.  Let sit for a few minutes (the batter will “set up” a bit) while you preheat your griddle to med. (325°).  Grease griddle with coconut oil.  Pour batter on griddle for pancakes and sprinkle with chocolate chips, flip when browned.  Grease, pour and sprinkle and flip till batter is gone.  Serve with syrup, if you want.  Makes 2 dozen pancakes.

Strawberry Smoothie

Place 5-7 frozen strawberries, 1/2 c. kale or spinach, and 1 1/2 c. vanilla almond milk in blender, mix till smooth.

Sausage Spinach Omelettes

Turkey and Kale Salad: baby kale with left over turkey, dried fruit (raisins, cranberries, berries, etc.), diced granny smith apples, nuts, seeds, tomato, carrots, thawed frozen peas, fresh berries, avocado, (and anything else yummy you have laying around) balsamic vinaigrette dressing (make your own!)  Are you on the run at lunch time?  Make these to take along:

Peanut butter (peanuts and salt) and jelly (all fruit) on oat bread.

But mostly we have leftovers from earlier dinners for lunches.

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Dinner:

Turkey Burgers with steamed baby carrots, and brown rice: Just like regular burgers, only with ground turkey or you can use these:

Either way, turkey is rather a bland meat, so be sure to add plenty of seasoning.  Then serve the patties on top of the rice.  You can add a fun sauce to the top too with pureed avocado with lime juice, or salsa, or whatever floats your boat.

Once every couple of weeks make a big turkey.  (That does not mean make a Thanksgiving dinner.)  I love to cook mine in the oven bag, it even makes it cook faster.  Just rinse your bird and pat it dry, then put some onion and celery in the hole.  Rub the skin with EVOO and sprinkle with seasoning.  That’s all there is to it and you have a lot of good meat for the next few days.  I don’t like the way turkey meat changes texture after its been frozen, so we don’t freeze any leftovers, just use it all up on salads, soups, stew, or just with veggies.

I also make lots of turkey stock with the carcass and the innards from the bag and the neck.  This isn’t hard, I let mine simmer over night, and is SO much better for you than bullion or store bought stuff.  I would add to this recipe 2 tsp. of turmeric and a 1/4 c. good cider vinegar.  Really, you can throw any veggies that you want to use up into this pot.  Stock doesn’t care.

Mediterranean Chicken Stew – seriously amazing meal.  I switched out the escarole to kale  and the couscous to brown rice.

Jambalaya – this recipe is perfect the way it is.

Lentil Taco –  use a healthy oil, use some of your home made turkey stock, and make your own taco seasoning.

Lentil Sloppy Joes – this takes some subbing, but it’s a real favorite at our house.  Use healthy oil, use the “healthy” ketchup (haha) and use ground turkey instead of beef.  We just serve this on the plate with a fork.

i’m not really “healthy” but we all have to make exceptions.

Salmon Burgers – the only way I actually like salmon- use healthy oil in this recipe.

Braised Balsamic Chicken

Black Bean and Tomato Soup

Vegan Black Bean Burgers– sub egg for corn starch and oat flour for AP, and use GF crumbs

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Sides:

You can always do frozen veggies, sweet potatoes, fresh veggies, fresh or canned fruit in juice, salad, brown rice, quinoa, etc.  But here are some other options:

Quinoa with Veggies

Grilled Squash

Roasted Cabbage

Baked Bananas– use coconut oil and honey in place of butter and sugar

Roasted Carrots and Zucchini

Baked Apples with Streusel Topping – what?!  This is totally a side dish.

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Snacks:

Of course, there is always fruit and veggies.  Dried fruit (no sugar added).  Granola/bars. Pop corn (popped in coconut oil.)

 Peanut Butter and Honey Cookies – made these this week and they are delish.

GF Chocolate CHocolate Chip Biscotti – i used a non-hydrogenated shortening instead of butter

GF Brownies– my absolute, hands-down favorite

Banana Split Bites– an actually not bad for you snack

No Bakes – clean eating version

Maple Roasted Banana Ice Cream

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More recipes I have used, or would like to use are on my pinterest boards : AI Diet Food and Healthy-ish Desserts.

What’s For Dinner/Lunch/Breakfast? Sausage Omelettes

Sausage and Spinach Omelette

serves 5

• 1-2 eggs per person
• 1 lb. ground turkey sausage
• 1 c. diced spinach
• EVOO
• Wayfare Cheese, or organic cheese
• other veggies of choice: i used sweet pepper, mushrooms, onion
• other options: salt, pepper, garlic, italian seasoning, balsamic vinegar, etc.

to make your own turkey sausage brown 1# ground turkey in healthy oil with about (i never measure):

• 2 tsp. rubbed sage
• 1/4-1/2 tsp. fennel seeds
• pinch ground cloves
• 1 tsp. pink salt, more or less to taste
• 1/2 tsp. pepper
• 1/2 tsp. onion powder
• 1/4 tsp. garlic powder
• red pepper to taste (i don’t use this because, kids)

for the kids: cook sausage.  then heat oil on med. heat in a small, omelette sized pan.  put eggs and 2-3 tbs. of diced spinach in a bowl and mix thoroughly with a fork.  dump into pan and let cook till only a slight layer of uncooked egg remains on top.  sprinkle sausage and cheese on top of egg.  fold in half with spatula. cook, flip and cook a bit more.  till egg is cooked thru.  serve with a fruit.

for me, veggie “omelette”/ “frittata” goodness:

heat oil.  put diced veggies in oil, cook till soft.  add balsamic vinegar (1-2 tsp.) and salt and pepper.  place beaten egg with diced spinach on top.  let cook 1/2 way.  flip.  add cheese to top and cook thru.

What’s for Dinner Tonight? Sausage and Lentil Stew

Turkey Sausage and Lentil Stew with Veggies

• 2# italian uncooked turkey sausage links (look like brats), sliced
• EVOO
• 1 onion
• 2-3 cloves garlic, chopped
• 1 c. carrots, diced
• 1 c. frozen green beans
• 6-8 c. stock/broth
• 1 lg. can diced tomatoes
• 8 oz. mushrooms, sliced
• 1 tbs. italian seasoning
• bay leaf
• 1/4-1/2 tsp. cumin
• a couple splashes hot sauce, to taste
• 1/2 c. lentils
• 2 cups diced spinach leaves

slice sausage into 1/2 ” slices and cook in skillet with oil over med/hi heat (may take a couple of batches).  put meat and oil and scrape brown into stock pot with stock, add garlic, onion, carrots, green beans, tomato, mushrooms, italian seasoning, bay leaf, cumin, and hot sauce.  bring to boil then reduce to simmer for one hour (or however long you have, at least until the carrots are tender.)  add lentils 45 minutes before serving and low boil.  remove from heat,remove bay leaf, add spinach,.

serving with this awesome Honey Oat Bread.  (i use parchment paper in the loaf pan.  and i use a thermometer to check bread doneness: 202° is done.  it needs to be loosely covered with foil about 1/2 way thru cooking to not over brown in my oven.)

picture from yammies glutenfreedom.

What’s for Dinner Tonight? Stir Fry Beef with Fried Rice

Stir Fry Beef and Broccoli with Fried Brown Rice

serves 4-6, done in 90 minutes

• 1 c. brown rice
• 3 tbs. lard or EVOO
• 1/2 onion
• one sweet pepper, chopped
• 2 cloves garlic, chopped
• 1 c. carrots, diced
• 2 c. water
• chinese 5 spice to taste
• pink salt and pepper to taste
• 1/2 c. frozen peas
• 2 c. spinach, chopped

melt lard over med/hi in medium pot.  add rice, onion, pepper, garlic, carrots.  sautee till rice is toasted.  add water and spices.  bring to boil.  reduce to simmer and cover to cook till rice is soft.  (about 90 minutes for my rice.)  remove from heat and stir in peas and spinach.

• one package frozen broccoli
• 2 tbs. lard or EVOO
• 2 cloves garlic, chopped
• pink salt
• one pastured sirloin steak
• season to taste (onion powder, garlic powder, italian seasoning, salt, pepper)
• 2 tbs. lard or EVOO

in large skillet or cast iron pan, melt lard, add frozen broccoli, salt, and garlic, cook till hot. season steak on both sides.  remove broccoli to bowl.  melt more lard and add steak to pan.  cook till med. rare.  remove to cutting board.  slice very thin across grain.  mix with broccoli.  serve over rice.