This recipe is ideal when time is not on your side. You can either use a regular sautéed pan or a slow-cooker, and let the cooking happen while you are doing other things, like relaxing!
Not only the recipe has the Perfect Macronutrient ratio (40-30-30), it is also great when combating stress because of its content in lean Protein, Antioxidant, Minerals and Vitamins; and Essential Fatty Acids, especially Omega-3s; many of which are used as building blocks, needed for healing and repair, to promote Liver Detoxification and bile production. Plus, rich in fibre, it will feed Gut Microbiome and ensure that symbiotic bacteria can manufacture key nutrients that we would otherwise not be able to assimilate, and will also promote elimination and prevent waste re-circulating back into the system, especially detoxified hormones (e.g. Oestrogens). Furthermore, the Glycaemic Load is very negligible (19 out of the daily recommendations of 100); another amazing tool to keep blood sugar levels under check, and prevent afternoon dips in energy, and snacking!
It is not surprising that the nutritional analysis gives my original recipe the thumbs up for Fullness Factor (keeps you fuller for longer, and is very nutritious; see Nutritional Target Map below).
When reading the label below, you may surprise of the 4g of Saturated Fat; however, this is for skinless Chicken Thighs and Coconut Oil, a plant-based form of Saturated fat, which as exposed many times, does not have the negative impact of mass-produced-meat-source Saturated Fat.
Recipe (for 4)
8 Chicken Thighs (preferably skin-off)
2 medium Red Onions
4 medium Sweet Potatoes
4 Stick of Celery
4 inches Leeks
4 Black Garlic Cloves
1 medium Courgette
1 Red Pepper
250 ml (Chicken or Vegetable Stock)
130 g Kale (1 bunch)
100 g Pine Nuts (lightly toasted)
1 Spring Greens
1 bunch Parsley
1 bunch Coriander
5 g Sliced Arame (dried; 50 g wet)
1 Tsp Dehydrated Citrus Peel
1 Tsp Liquorice Tincture
1 Tsp Coconut Oil
1 Bay Leaf
Wash all vegetables thoroughly, especially Celery and Leeks.
Panfry Chicken until nicely coloured, with Coconut Oil, about 5 minutes each side.
During this time peel the Sweet Potatoes, and cut into large chunks; dice Red Onions, Celery sticks, Leek, Pepper and Courgette, and fry together with Chicken, for about 5 minutes. Place Bay Leaf and pour hot stock, being mindful of the steam created. Cover with lid and let to simmer for 20 minutes.
When cooked add the Arame and let to re-hydrate for 5 minutes. Add Greens and Kale, and let to cook until all liquid has been absorbed, about 5 more minutes.
At the time of serving, toast Pine Nuts quickly in a dry frying pan, and roughly chop Parsley and Coriander. Sprinkle freely over each plate.
Sprinkle a few drop of Liquorice on each plate and Citrus Peel, and serve immediately
It is all about FOOD!!!™
This Blog offers an easy-to-read condensed descriptive of food groups, nutrients such as Minerals, Vitamins, Fat, Proteins and Carbohydrates, and their essential role the way nature intended, including their interactions on our body, and systems; nutrition; cooking processes; up-to-date listing of world news with major impact on food and consumers; comprehensive review of restaurants (Menus, Food-on-plate and Quality of Service); and easy-to-follow Exquisite recipes, as well as healthy snacks and juices.
Olivier is a Michelin-Star trained chef, also a student in Nutrition and Naturopathy, embracing fully his passion for good food and healthy eating. He should graduate July 2016.