Hello. I'm Dionne.

I love food! I love using food as medicine! Most of all, I love showing others how they can use real food to regain their health. I hope you enjoy my website.

Roast Chicken and Stock

Roast Chicken and Stock

It’s November, the weather is getting colder, we actually got a bit of snow here this last week and the days are definitely getting shorter.  This is the time of year to transition to more cooked, warming foods, soups, and stews. One of my all-time favorites to make this time of year is roasted chicken.  We make this at least a few times a month. 

Roast Chicken

Prep Time: ~30 minutes / Cooking Time: 90 minutes / Serves: 6-8

Ingredients:

1 Whole Chicken (preferably pasture-raised)

2 large shallots

6 cloves garlic

2 lbs fingerling potatoes

Olive Oil (virgin will hold up better to the higher heat during roasting)

Spices: sea salt, black pepper, Herbs de Provence, fennel seeds, dried herb strips (rosemary, thyme, etc)

 

Step 1. Cut the potatoes in halves or quarters, depending on how big they are.  Combine with chopped shallots and 4 cloves of minced garlic into your baking dish.  Mix in olive oil, salt, pepper, and Herbs de Provence to taste and mix thoroughly.  I like to use my hands to mix it all together.

Step 2: Make a whole in the middle of the potatoes and place the chicken, breast side down. Place the remaining 2 whole garlic cloves (peeled) plus several strips of herbs inside the chicken. Rub the outside with more olive oil, salt, pepper, and Herbs de Provence.

Step 3: Sprinkle fennel seeds over the chicken and potatoes.  Cover and roast in a 400F (200C) oven for 1 hour.  Uncover and roast for an other 30 minutes or until done.

Note: I prefer to roast my chicken in a dutch oven with a lid but you could also use a baking dish with foil to cover it.

 

 

 

Golden, delicious chicken and potatoes.  So yummy, comforting, and nourishing.  Pair with a mixed green salad and Enjoy!

What's even more magnificent is what you can make with the leftover bones of the roast chicken.  Nourishing and healing chicken stock or bone broth.  And it's actually REALLY easy!

Stock versus Bone Broth

You might be wondering what the difference is between a stock and a bone broth.  Well essentially they are the same thing.  A bone broth cooks longer (usually 24 hours versus 3-4 hours for a stock) but the prep is basically the same.  Both are a good source of nutrients but bone broth typically provides more minerals by allowing more time for the minerals to leach out of the bone. I like to add some other veggies and spices to my broth or stock to increase the mineral density even further.

I've walked you through the process step-by-step of how to make a chicken stock or bone broth in the following video.

 

 

Chicken Stock / Bone Broth

Ingredients:

  1. 2 Tbsp apple cider vinegar
  2. 1 roast chicken carcass
  3. 1 onion
  4. 1/2 head of garlic
  5. 2 large carrots
  6. 1 large parsnip
  7. 4 large stalks of celery, with the leaves
  8. 1 large piece of kombu (seaweed)
  9. 1 inch piece of ginger
  10. 1 inch piece of turmeric

 

Steps:

  1. Pour the vinegar over the chicken bones.
  2. Make sure all the vegetables are cleaned, roughly chop, and add to pot
  3. Cover with water
  4. Option A: For stock, bring to a boil, then return to a simmer, cover, and cook for 3-4 hours.
  5. Option B: For bone broth, set to simmer, cover, and cook for 24 hours.
  6. Strain stock or broth through a colander or fine mesh sieve to remove all the raw material.  The finer the mesh the clearer your liquid will be.
  7. Store in a glass jar in the fridge for up to 1 week or store in the freezer for up to 3 months.

Benefits of Bone Broth

There are many reasons to include more bone broth in your diet. It is extraordinarily rich in easy-to-assimilate minerals (calcium, magnesium, phosphorous, and other trace minerals), amino acids, and nutrients like glucosamine and chondroitin.  Save money on joint supplements and just start drinking bone broth.  Its gelatin helps to heal the gut and supports connective tissue plus supports healthy hair and nail growth. Glycine supports the body’s detoxification process and supports healthy digestion.    

While it’s considered a folk remedy, researchers are beginning to discover just why and how chicken soup heals. Its anti-inflammatory properties holds significant promise in managing the symptoms of upper respiratory tract infections like colds.

How To Use Bone Broth

Homemade bone broth is much less expensive that store-bought broth plus it's richer in nutrients and more flavorful. You can easily store it in the freezer so you always have broth on hand and ready to use. Here are some of the ways I use stock and broth:

As your base in soups and stews

To braise vegetables

To cook grains

Or even just on it’s own, maybe seasoned with a little salt, pepper, and garlic.  

I would recommend drinking at least 2 cups a day to keep your digestion healthy and to enjoy the joint and skin benefits.  During cold and flu season you can do even more.

One of my favorite resources for broth, stock, and soup recipes is the Nourishing Kitchen. She has a great recommendation for Perpetual Bone Broth, using a crock pot, that will keep you well supplied during the winter.

Give it a try! Trust me, you'll be surprised just how easy it is. Plus your taste buds and your health will thank you for it.   

 

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