Slow Roast Italian Chicken

I fancied Italian for lunch so I whipped together this dish. I made it using Chicken Drumsticks so it is a really cheap and easy meal. You can use any cut you have though.

Serves 4

4 x Chicken Drumsticks, with skins on.
3 x tbsp olive oil
4 x garlic cloves
2 x tins of plum tomatoes
2 tbsp of Italian Herbs
Glass of white wine (optional)
1 x onion, chopped
Handful of fresh basil, torn

Heat oil in bottom of Crock pot (I use a ceramic one in the oven)
Fry the chicken until skin is browned (do in batches if necessary) and set aside
Fry off garlic and onion until soft.
Add herbs and wine and fry off until the alcohol has burned off (about 3/4 mins)
Add tinned tomatoes, return the onion, basil and garlic and bring to simmer.
Add chicken and cover with lid.
Place in the oven at 160C for at least 2 hours, until the chicken is falling off the bone.

Serve with spinach or other green veg and garnish with basil.

Carbohydrates - The non essential nutrients

Carbohydrates are a complex set of foods that come in three forms:

Monosaccharides (Glucose), Disaccharides (Cane Sugar) and Polysaccharides (breads). All carbohydrates can be broken down in the body into sugars.

It doesn't make a lot of difference to your body in which form you consume these carbohydrates. 

The total calorific value is the same and all carbohydrates affect your blood sugar levels in a negative way.

Therefore the "healthy" grains like bread, pasta and rice we are all encouraged to eat actually eventually affect our blood sugars in a similar way to sweets and sugar - all the time contributing to diabetes, obesity and possibly even cancer. 

Contrary to what we are taught in nutrition or by our doctors, refined carbohydrates are not an essential part of our nutrition. The only carbs we need to eat are vegetables and fruit. 

They are not necessary "building blocks" and the body can survive very well on just protein and fats and these types of carbohydrates - even athletes! 

By limiting your carb intake to your fruit and vegetables means you get the minimum carbohydrate intake but with the maximum input of the important minerals and nutrients. 

Pork Tenderloin with Roast Butternut Squash and Sweet Potato.

Serves 2 - 3 people 


Ingredients: 
For Pork Marinade:
4 tbsp Olive Oil
1 tbsp Red Wine Vinegar
1 tbsp of Herbs De Province
Pepper
2 cloves garlic minced
1 tbs Whole Grain Mustard
For Roasted Squash & Sweet Potato:
1 x medium squash
1 x medium sweet potato

Method:
Mix all the ingredients in a bowl and mix well.
Cut shallow cuts in pork loin and pour marinade over. Cover and place in the fridge for at least 3 hours or overnight if possible.
Heat crockpot and add pork loin. Fry all sides.
Place in the oven at 180C for approx 30 minutes or until cooked through.
Rest for 10 minutes before serving.

For Vegetables:
Peel and chop both veg into bite size cubes
Place in a dish and coat with coconut oil
Roast for 30 - 40 minutes until cooked through.

I served these with wilted spinach