January 31, 2012
January 11, 2012
Sometimes you feel like having some comfort food. A tasty meal that'll provide you with energy, not just physically, but mentally as well. Sounds like take-out pizza? No.. Comfort food can be healthy, and paleo. There even is a whole cookbook dedicated to paleo comfort food: http://paleocomfortfoods.com/
By the way, I own this book and I can recommend it to anyone! There are some really tasty recipes in there.
Last weekend I was visiting my parents, who by the way also eat (mostly) paleo (and I'm so proud of them for doing so!), and my mom served me breaded chicken. Breaded sounds like it's far from paleo, but this version was. She 'breaded' the chicken with coconut flour, desiccated coconut, egg and some spices. Delicious!
What logically followed was me asking her how she did that and asking her for (demanding) the recipe.
I made my own version today. I didn't use any desiccated coconut, not exactly by choice, but because I used too much coconut flour and spices and didn't want to throw that away. So I decided to dip the fillets in there again instead of desiccated coconut. It tasted different from my mom's version, but was really tasty nontheless. If you decide to use desiccated coconut, it'll sweeten the dish, which tastes good by the way. You can get creative with the spices, feel free to add whatever you think would taste good.
Oh and just so you know, it's a lot of fun to flatten a chicken with a frying pan! So helpful to relieve your frustrations.. (make sure you don't damage your pan though, don't smack it onto the chicken too hard!)
Here's my version of coconut crusted chicken:
Coconut crusted chicken (serves 2)
- 2 chicken breasts (approx. 200g each)
- 1/4 cup coconut flour
- 1 tsp ground paprika
- 1 1/2 tsp garlic powder
- 1 tsp ground cumin
- 1 tbsp thyme
- 1/4 tsp ground chili flakes
- freshly ground black pepper
- 1 egg
- 3 tbsp coconut oil
1. Put both chicken breasts next to eachother on a chopping board and cover them with plastic wrap. Make sure the breasts are approx. 2 inches (5cm) apart.
2. Take a heavy skillet of frying pan and carefully slam the chicken with it to flatten. (this doesn't take too much force)
3. Beat the egg and pour onto a plate.
4. Mix the coconut flour with the spices on a plate and cover the chicken with it on all sides.
5. Dip the chicken into the egg and coat on all sides, then dip in coconut mixture again until well covered.
6. Heat the coconut oil in a skillet or frying pan and fry the chicken over medium heat for approx. 4 minutes on each side, until golden brown and cooked.
7. Serve immediately and enjoy!
January 9, 2012
You probably know liver from when you were a kid and ate 'liver sausage' or pate. I used to love liver sausage.. These days I won't eat stuff like that anymore, after all, it's made to go on a sandwich and usually contains much, much more than just liver; stuff we don't want to eat. However, I did read that liver actually is very healthy to eat every now and then, as it contains a whole lot of vitamins; more than a steak, just to name something. And we're talking about the kind of vitamins you can't easily get from plants.
Still, something was stopping me; the thought. I didn't see myself frying some liver in a skillet just yet. I still can't believe that just a few years ago, I'd be digusted by the touch of raw meat and wouldn't eat anything that contained bones. I was fine with it as long as it didn't resemble an animal in any kind of way. And then I went paleo.
These days I roast whole chickens and large pieces of meat, I love bacon and my meals aren't complete without a piece of something that used to roam around freely on grassland. Why wouldn't I eat liver? While I was on the train this morning and checking facebook updates, I found this recipe:
Crispy chicken livers, somehow it appealed to me. I did have to do some grocery shopping after all, so I looked out for chicken livers. For just under 2 euros ($2,50), I got my hands on 400g chicken livers; that's insanely cheap! And in the back of my head I stll had the thought that, for that price, it wouldn't be that much of a shame if I really didn't like it and had to throw it away.
About an hour later, I was frying my livers in some coconut oil. They tasted great! Delicious! I can definitely recommend them to anyone.
So, if you still need some more information before you decide to start eating liver? Here are some facts:
- It's a good protein source.
- It's the concentrated source of vitamin A, which is beneficial for good eyesight.
- It contains a lot of B vitamins, especially vitamin B12 which plays an important role in preventing anaemia. A lack of B12 is often found in people with chronic fatigue.
- It contains a lot of folic acid; important for fertility.
- It contains iron in an easily available form; it's easily absorbed into your body to use.
- It contains copper, zinc and chromium.
- It contains a certain 'anti fatigue factor'; scientists found out that rats are able to swim much longer after eating liver than rats who got something else to eat, no matter how much nutrients were in there.
- It contains co-enzyme Q10; which is anti-aging and important for heart health.
- It contains purines; something DNA and RNA are made of.
- It contains panthotenic acid; this supports the adrenal glands and helps the body fight stress.
Many people still think it's unhealthy to eat liver because of the high amount of toxins in there. This is a misunderstanding: while the lever does neutralize toxins, it doesn't store them. Toxins are stored in fat tissue.
Here's a table where nutrients found in apples, carrots, red meat and beef liver are compared:
|APPLE (100 g)||CARROTS (100 g)||RED MEAT (100 g)||BEEF LIVER (100 g)|
|Calcium||3.0 mg||3.3 mg||11.0 mg||11.0 mg|
|Phosphorus||6.0 mg||31.0 mg||140.0 mg||476.0 mg|
|Magnesium||4.8 mg||6.2 mg||15.0 mg||18.0 mg|
|Potassium||139.0 mg||222.0 mg||370.0 mg||380.0 mg|
|Iron||.1 mg||.6 mg||3.3 mg||8.8 mg|
|Zinc||.05 mg||.3 mg||4.4 mg||4.0 mg|
|Copper||.04 mg||.08 mg||.18 mg||12.0 mg|
|Vitamin A||None||None||40 IU||53,400 IU|
|Vitamin D||None||None||Trace||19 IU|
|Vitamin E||.37 mg||.11 mg||1.7 mg||.63 mg|
|Vitamin C||7.0 mg||6.0 mg||None||27.0 mg|
|Thiamin||.03 mg||.05 mg||.05 mg||.26 mg|
|Riboflavin||.02 mg||.05 mg||.20 mg||4.19 mg|
|Niacin||.10 mg||.60 mg||4.0 mg||16.5 mg|
|Panthothenic Acid||.11 mg||.19 mg||.42 mg||8.8 mg|
|Vitamin B6||.03 mg||.10 mg||.07 mg||.73 mg|
|Folic Acid||8.0 mcg||24.0 mcg||4.0 mcg||145.0 mcg|
|Biotin||None||.42 mcg||2.08 mcg||96.0 mcg|
|Vitamin B12||None||None||1.84 mcg||111.3 mcg|