Cook something – Roast Chicken

Banting staple roast chicken recipe

Quantities given are for 4 servings

Make a point of sourcing organic chickens rather than free-range for this Banting staple. Although free-range birds are not penned, they are still fed hormones.

Ingredients

1 head garlic
1 tbsp dried thyme
1 tbsp dried parsley
1 tbsp dried oregano
4 tbsp melted butter
1 medium white onion (quartered)
1 whole chicken
2 large lemons (quartered)
1 handful fresh thyme
2 medium red onion (quartered)

Method

  1. Preheat your oven to 200°C.
  2. Cut the garlic in half vertically through the middle.
  3. Peel the cloves off one half of the garlic and place them in a pestle and mortar with the dried herbs and the melted butter.
  4. Mash together with some seasoning to make a paste.
  5. Rub the chicken all over with the paste and season well with salt and pepper.
  6. Place the quarters of one onion and a lemon in the cavity of the chicken with some of the fresh thyme.
  7. Place the remaining ingredients into a roasting tray and place the chicken on top.
  8. With a piece of string, tie the legs together to keep the aromatics in the cavity (the most basic form of trussing).
  9. Roast for 70 to 85 minutes, depending on the size of your chicken. Check to see if the chicken is cooked by sticking a skewer into the thickest part of the leg – the juices should run clear. If not, return it to the oven for another 10 minutes and check again.

Cook’s Tip

If you roast it properly, not only do you get some good fat in the tray for later use, and obviously heaps of protein, but more importantly, once you’ve finished carving you can bang that carcass straight into water to make a broth.

 

Cook Something – Saag Paneer

Serves two and takes 25 minutes to prepare.

Ingredients

  • 150 g spinach (chopped)
  • 60 g paneer (cut into 1.5cm cubes)
  • ¹⁄₂ tsp tumeric
  • ¹⁄₄ tsp cayenne pepper
  • ¹⁄₄ tsp salt
  • 2¹⁄₂ tbsp extra virgin olive oil
  • ¹⁄₂ medium onion (finely chopped)
  • ¹⁄₂ tbsp ginger (minced)
  • 2 cloves garlic (minced)
  • ¹⁄₂ whole green chilli (finely chopped)
  • ¹⁄₄ tsp garam masala
  • 1 tsp ground coriander
  • ¹⁄₂ tsp ground cumin
  • ¹⁄₄ cup plain yoghurt
  • ¹⁄₂ pinch salt and pepper

Method

  1. In a large pan, get the olive oil up to a medium heat and add the onions, gingergarlic and chilli and saute for 10 minutes until well caramelised.
  2. Now, add the garam masala, coriander and cumin and cook for about 5 minutes.
  3. Then, add the spinach and stir well, tossing to coat the leaves in the spices
  4. Once mixed, add half a cup of water and cook uncovered until the water has completely reduced.
  5. Remove the mix from the heat and stir in the yogurt, 1 tbsp at a time.
  6. Finally, add in the paneer, season to taste with salt and pepper and mix gently on a low heat until serving. If it gets too hot, the yoghurt will split so be careful.

Reference:

Real Meal Revolution

LCHF foods I love – bullet coffee, my way

Bullet coffee, the way I like it

I make extra strong coffee using the pour-over method. While the coffee is dripping through the filter, I whisk about 100ml of it with a tablespoon of unsalted butter. I then blend all the coffee into the whisked butter coffee.

This drink is delicious and satisfying  and helps to keep my daily fat intake to around 75% of total daily calories.