Eating Chicken Frugally, Ethically and Deliciously

Eating Chicken Frugally, Ethically and Deliciously

I’m typing with slightly numbed fingers because when it comes to hot, crispy, salty chicken skin I will burn myself over waiting for it to cool every single time. So. Damn. Good!

But here’s the deal. Organic, pasture raised chicken is not cheap. It takes time, space and patience to raise a bird in it’s more natural habitat, with access to dust baths, tasty (!) insects and wild grown herbs – which is why I spend approximately 3.5 times the £ for an organic Riverford bird rather than one from my local supermarket. You’ve seen footage of intensively farmed birds right? Compare that with the care taken over these: https://www.riverford.co.uk/aboutus/environment-ethics/animal-welfare#chickens

Worth every penny. Apart from the issues of welfare, ethics, and the environment there’re also the bonuses of not routinely feeding my family a cocktail of hormones, antibiotics and pesticides; of the comparatively vastly improved nutritional status; and of getting a far superior taste.

But, I really don’t have the budget to do this regularly so what to do?

My friends, I’ll tell you how you get to save the world and your health all in one go!

Alongside my regular organic delivery from Riverford I add three chicken carcasses for £2.65 which I whack straight in a hot oven with a good sprinkling of salt. As soon as the house is full of the tantalising aroma of roast chicken I know it’s time to start picking. This is why I have burnt fingers! I eat the salty crispy skin and any spare meaty bits; and throw the really fatty scraps down for EllaTheDog and PoppyTheCat.

The bones go in the slow cooker with salt, veggies, herbs, ACV and water for several hours to make the most delicious and nutritious bone broth. This week half of that will go in a stew for tonight and the rest will get saved for a vegetable curry tomorrow. Sometimes we’ll just drink the broth straight. Once I’ve strained off the broth the bones will be soft enough to squish down (together with the broth veg and any remaining scraps of meat) for Ella and Poppy’s supper tonight.

And the fat still in the pan? I chuck a load of veggies in, combine them in that delicious and healthy fat and pop the pan in the oven for a bit. Roast veggies for lunch are heaven! If you want to mix it up a little I’ve got a couple of other serving ideas on my other site florenceneville.com

£2.65! Breakfast, lunch, dinner and pet food. I mean *really*! What are you waiting for…?!

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Chocolate Nut Muffins

Chocolate Nut Muffins

Today is snow. Heavy snow. I’m kind of over snow to be honest. It’s very pretty but, you know, COLD. I learned a new word today (thanks Twitter!): the Icelandic term: GLUGGAVEÐUR  or “window weather.” Weather that looks lovely from inside your house but is horrible to be outside in. I think that sums it up quite nicely. Our household is the kind of household that is stocked with good coffee and organic food at all times, but lacks things like a working boiler or any kind of insulation. So I am sitting and shivering here at the laptop wearing an insane amount of clothes, but with a full and warm belly.

I wasn’t planning to blog anything today but I promised Sas from the awesome Courage & Spice podcast (have a listen – it’s just lovely) a recipe for these gluten and dairy free muffins so here we are! If you’ve got the ingredients in stock you could be warming your own belly with these in under forty minutes – are you ready? GO!

Preheat the oven to 180c while you combine 200g cashew butter (you can use peanut butter if that’s what you have in), two eggs, 75g soft dark sugar and 50g chopped dark chocolate. Then stir in 200ml of nut milk (yep – dairy milk works fine here too – I just had some almond milk to use up.)

Combine 280g self-raising gluten-free flour with a teaspoon of baking powder and then lightly stir it into the gloopy cashew nut butter mixture. Don’t over stir or you’ll end up with rubbery muffins. Eew!

Put generous dollops of mixture into 12 muffin cases or silicon moulds and bake for 25 minutes. By the time you’ve washed up, cleaned up and made a pot of coffee they’ll be all steamily warm and delicious. You might even get to remove just one of your jumpers. Maybe…

 

My Brand New Newsletter and Some Spring Veggies!

My Brand New Newsletter and Some Spring Veggies!

Despite the “Beast from the East” plunging the UK back into sub-zero temperatures with its best attempts to fool us into thinking that Winter will be with us for a bit longer – there are signs that tell us otherwise! Can you feel that change? It’s more than the increased daylight hours and more than the daffodils raising their heads above ground. It’s that whisper in your ear to yawn and stretch; to rub the sleep from your eyes and to figure out what to do and where to go today. It’s your creativity starting to resurface after a sleepy hibernation; the desire to start new projects, flex those muscles and to reassert your place in the world.

And with that creative Spring energy in mind I have finally planned and created my first newsletter! It will be a monthly affair; if you sign up you should receive some combination of seasonal health and nutrition tips and a few of my musings and witterings on the first of each month. There will be occasional discounts for my coaching or detox course; easy recipes and answers to any questions that readers might like to send.

If you would like to sign up please  CLICK HERE!

But, in the meantime I thought that you might like some inspiration for how to prepare some of the Spring vegetables that are turning up in veggie boxes over the next few weeks. asparagus-2178164_640

This season’s early produce can sometimes feel a bit dull as you wonder how much more of the heavy winter roots and leaves you can handle. At this time of year home produce will have generally been carefully stored for a few months and veg-box schemes often have to pad out with imported produce. But all is not lost; a little inspiration goes a long way at this time of year!

You can make the most of spring greens stir fried with ginger, chilli and garlic and then dowsed with coconut aminos. Jerusalem artichokes are lovely sliced into coins and roasted with olive oil and plenty of sea salt until the skin caramelises. This is a great time to enjoy sprouted seeds and pulses if you are craving something a bit lighter or you can grate beetroot and carrot to serve with toasted walnuts and a lemony dressing.

Try mashing cauliflower with cream, salt, black pepper and freshly ground nutmeg as an alternative to mashed potato or roasting beetroot until it’s soft and sweet and then serving it with a garlicky yoghurt dressing. Don’t forget that you can make jacket potatoes from sweet potatoes; roast them until really soft and then serve with plenty of butter.

But then, as the daylight hours grow and thoughts turn to shedding a few layers, flavours kick off with all things fresh and exciting. The season’s new, spindly asparagus is lovely lightly steamed and dipped into raw salted butter or soft boiled eggs. Rhubarb makes so many amazing puddings or can even be finely sliced into raw salads. Wild garlic is great shredded and stirred in to a one-pan meat dish just before serving and purple spouting broccoli is delicious steamed and served with plenty of good butter.

If you make any of these do let me know. And if you sign up to my newsletter… see you on the first of the month!!

A Twitter Giveaway!

A Twitter Giveaway!

STOP PRESS!

I am giving away three free places on Flojo’s Easy Detox four week online course for a January 2018 start!

What is Flojo’s Easy Detox?

Flojo’s Easy Detox is a quick and effective route to improve your health and wellbeing which I developed a few years ago but have revamped in the last year to make it even easier, even more delicious and to have even better results!

Each week I email you a worksheet tackling four general health tweaks to make – which could be as quick as doing my one minute breathing and visualisation exercise, as simple as reducing your reliance on caffeine or as delicious as trying out some of my super easy recipes free from sugar, gluten, dairy, soya and processed fats. Then, once you’ve let me know any questions or concerns you might have about the week ahead, I email you with advice that is unique to you in order to help you get the best out of the course.

What Do You Need to Do?

Simply tweet a link to your favourite recipe from my Health and Nutrition Coaching site florenceneville.com, say why you like it and include the hashtag #flojoseasydetox in your tweet.

How Are the Winners Picked?

On the 15th, 22nd, and 29th of December 2017 I will go through that week’s #flojoseasydetox tweets and pick one person to win a place. I will quote-tweet the winning entry so remember to check your notifications! (I will also try to DM the winners, but this will be dependant on twitter settings.)

What Will the Winners Get?

If you win you will get:

  • A detailed preparation sheet complete with a shopping list for any out-of-the-ordinary ingredients and products.
  • A questionnaire in which you get to outline your own current health conditions and concerns so that I can tailor the course for you where necessary.
  • A carefully structured worksheet each week, designed to help you both look and feel better each week, without any sense of overwhelm.
  • A weekly personal email from me, and also a follow up email at the end of the course.

Please note that you are welcome to start the course any week during January 2018.

Why Might Someone Want to do Flojo’s Easy Detox?

I will let people who have already benefitted from the course tell you that!

“Change happens when you make small shifts. I feel like a tight knot has been loosened and I am so hugely excited and grateful.”

“After just a week of starting to re-programme my body and eating habits I felt energised and had a much more positive state of mind.”

“… sleeping, bloating, skin is all better!”

“I’ve loved feeling that I have someone alongside to guide me and make it a personal experience. I’ve never felt awkward asking questions, and I’ve had some really good personalised responses to push me in the right direction.”

“I’ve felt  supported, held and not judged – which is major for me.”

“Your nutritional practice is amazing! I’m in awe of your knowledge!”

“I’m feeling more energised and more in control.”

“My skin feels softer and the dry patches on my elbows have vanished!”

“I really enjoy starting the day, more awake from a better night’s sleep, and feeling refreshed”

“I found it gave me the confidence to make lots of other subtle incremental changes and that has had a knock on effect on everything from work to relationships!”

What If I Don’t Win a Place?

Don’t worry; it’s not a course that breaks the bank! Until the end of January 2018 Flojo’s Easy Detox only costs a one-off payment of £40. Contact me here if you are interested!

 

 

Catching Up

Catching Up

I have a confession. I’ve been cheating on this site. I have a new, sleeker, more sophisticated model on the side. But absence has made the heart grow fonder and I miss flojoeasydetox, my site of musings, rants, random recipes, health “talks,” autism revelations and easy detox tips. 

The only tricky thing is that I’ve got lots of things I wanted to chat with you about and I don’t know where to start. Now that I’ve apologised, may I give you a mini summary and then do some proper posts over the next few weeks? Please? Thank you 🙂

Ok, so my new site florenceneville.com is actually for my nutritional therapy practice. It’s been a labour of love and a steep learning curve in terms of design. Luckily I have some fabulous friends who have pushed me in the right direction when I was floundering. I’ve been particularly grateful for Vox Visual and her expertise. Please excuse the current lack of testimonials. I have ransacked my house for the amazing testimonials from my old, now derelict site but they are still proving elusive. And can I remember my old hotmail address where the originals are probably hiding out? No. Bother. 

When I haven’t been working or hanging out with my gorgeous family I’ve been up in the local woods in my vivobarefoots. Building up leg muscles, collecting wild garlic, doing breathing exercises at the base of one of my favourite trees, and admiring the bluebells. Heaven. Did you know that walking amongst trees as a health practice is a thing? Like an actual therapy? Have a read of this. And then this

I’ve also been fangirling over anything written by Nora Gedgaudas. I’ve read some awesome health writers in my time but her Primal Fat Burner goes straight in with the most simple message, if you want to thrive, eat the foods humankind evolved and thrived on. I’ll do a review on her latest book sometime soon. But if you are serious about improving any aspect of your health please read it. (And sign up for a consultation with me obviously!)

Last month I attended a brilliant training day for autistic people interested in developing their public speaking skills. Organised by the National Autistic Society and delivered by trainer/speaker extraordinaire Sarah Hendrickx it has inspired me to push myself out more often from the security of blogging on my smartphone and stand up and talk. In public. To actual people. I’ve run detox groups and have spoken to small groups before but it’s time to reach a wider audience. If you know anyone who needs a speaker on managing stress, anxiety and depression through nutrition and other health practices then please direct them to my new site!

Right. I think that’s about it for now. There’s a tonne of other stuff I was going to mention but I’m going to save them for later. 

And in the meantime you can have one of the recipes from my new site. Without even having to click on a link. Because I’m super generous like that 😉 xx

Chinese Spiced Slaw

High fat, medium protein, plenty of veggies. Ready in less time than waiting for a take-away!

On a medium high heat fry two sliced onions in two tablespoons pastured pork lard for one minute. 
Add 400g organic minced pork and brown off. 

Then stir in half a teaspoon each of Chinese Five Spice and erythritol; one sliced red pepper and one shredded cabbage

Fry for ten minutes on medium high until the cabbage has wilted. Season with plenty of coconut aminos (a wheat free alternative to soy sauce) and serve. 

Broth for Breakfast

I did a talk last week for a very lovely group of student teachers and newly qualified teachers. Those of you reading who have experienced full time teaching will know all too well the sheer resilience, stamina and sheer bloody mindedness required to survive in such an environment. My heart went out to these enthusiastic, intelligent and capable young adults who were already showing some signs of stress and exhaustion. 

My talk was on stress management through making easy tweaks to some of the most vital influences on human health – those of sunlight, movement, nutrition, hydration and sleep. I hope they make some of the changes I suggested. They were time honoured diet and lifestyle habits that should discourage early burn-out. 

There was some good discussion on a few of the ideas, particularly with regard to sleep practices. But the question they asked that probably took the most explanation was this, “So what do you eat for breakfast?”

The look of horror and incredulity on their faces when I replied, “well… currently it’s bone broth!” was priceless. A few months ago I’d have laughed at me too. Because something sweet and carby is surely the ultimate in breakfast? Perking you up when you don’t really want to eat much but need a boost? No..?

Well no. Because that sweet and carby stuff does a number on your blood sugar levels and so, in turn messes up your natural cortisol cycle. And what does cortisol do? It waits in the wings ready to increase your blood glucose to help fuel a flight-or-fight response. Then you’ve got to produce insulin to deal with that spike. And the more you call on cortisol and insulin at the wrong times the less response you get when you need them. And so bit by bit we set up an unnatural stress hormone cycle that is highly deleterious to health. 

But broth and vegetables for breakfast is weird right? Well no. Ever had left over curry or noodles for breakfast? Or gorged on a fry up? Or grabbed a flakey meat pasty on the way to work? These all have that salty and comforting flavour; and combination of fat and protein that takes us back to our more primal instinctive taste preferences. But most of us probably don’t have the time or stomach to gnaw on a mammoth bone before our hunt of the day so bone broth is a perfect modern day alternative.  

Glorious savoury umami flavours ready in less than five minutes and with the ability to keep you going all morning and well into the afternoon. Would you like a recipe?

Ok. The first bit does take a while, although the prep is minimal. Stick some roasted bones (chicken, beef, pork, lamb or a mixture) in a slow cooker and cover with water and a tablespoon or so of sea salt. Add extra flavour if you like (garlic, onion, carrot, celery, black pepper) but don’t feel obliged. Simmer on the lowest setting for around 48 hours. 

Five minutes before you want to eat, melt some pastured pork lard, beef tallow or butter ghee in a frying pan, flash fry some veg and tip into a bowl. Then ladle in a few scoops of broth straight from the crockpot. That’s it! Change the vegetables you use, experiment with herbs and spices, add some cooked meat or eggs if you need the extra protein (although your broth will have a decent amount already.) 

And there you have it! A serving or two of vegetables, some healthy fat, some essential minerals and a tonne of gut-healing, infection-fighting, inflammation-reducing, bone building and skin-beautifying collagen all before you leave the house. Let me know if you’ve tried it or are planning to!

Sweet Potato Fries

Sweet Potato Fries

Flojo’s Easy Detox Tip #6

Ok. I’m back in business. Made the decision, set some intentions and booked in some clients. And wow have I missed it! Seeing a nutritional therapy client transform in health, vitality and confidence in their ability to heal is profound and immensely rewarding.

As I scanned through a client’s food diary this week, making a few suggestions for easy swaps, it occurred to me that followers of this blog might find some of these ideas useful too. So, here’s a super easy alternative to the ubiquitous oven chip. Because your average oven chip, whether branded or supermarket generic; or even home-made is pretty much devoid of nutrients and is generally coated in sunflower oil which, while it sounds inoffensive, is an oil that is easily damaged by heat.

But these tawny babies are both properly tasty and sneakily healthy; packed with minerals and vitamins, cooked in coconut oil (which is one of the safest oils to cook with) and providing the all important perfect crunch to squish ratio.

While your oven is heating up to around 170c (these fries aren’t fussy and will happily adapt to whatever temperature your oven needs to be for other dishes) melt a tablespoon or two of coconut oil in a roasting tin. Meanwhile, give several organic sweet potatoes a quick wash and then cut into fries like so: Then stick them in your hot roasting tin and mix with the melted fat before sprinkling over generous amounts of sea salt and sweet smoked paprika.

Bake until nicely caramelised around the edges and serve (probably round about 30-40 mins). Appreciate that carby deliciousness. Feel smug that you are cramming some quality nutrients in with these as a side dish. Vow to never buy oven chips again.