Menus & Mindset: 1 Chicken, 3 ways

Feeling positive.Willing to take the risks...And being kind to ourselves when we’re less than perfect. That’s what “growth mindset” is all about. Telling yourself (and really believing) that “I’m working hard, learning and I’ll get this…”...instead of telling yourself “I’m just not smart about this and never have been.” Knowing that learning from challenges is an amazing way to rewire your brain…...rather than beating yourself up for “not being good at something…” yet. Looking at what you did well…...instead of always focusing on what you did wrong. Appreciating yourself for the effort and hard work that’s moving you forward…...not just aiming for perfection, which is totally exhausting. Rather than focusing on judging and labeling yourself as “good at” or “bad at” something, we all feel more confident when we look at what we learned and how we showed up to try. This is as true in life as it is in the kitchen.Feeling confident in the kitchen comes from allowing yourself to grow, evolve, try, and even "fail."I've been experimenting with healthy animal-protein meals, and started with the basics: roast chicken. I was worried when I started eating meat again…Worried that I wouldn’t be good at it (I was a vegan chef for over 10 years)...Worried that I’d feel guilty about eating it…Worried what other people would think about me and label me as… But then I started cooking, just to cook. I started with eggs, then advanced to chicken.(guess that answers the age-old question, doesn’t it!?) And I’ve learned a lot in the process: 

• how to roast a whole chicken (please remove the gibblits)
• how to make chicken broth (have to add enough water when simmering overnight)
• the best of vegan cooking can make cooking meat recipes even healthier (sea veggies!)

 So if you’ve told yourself that you’re no good…not creative in the kitchen…can’t do it like your grandma did… I encourage you to take a risk and switch your mindset.

Try these 3 chicken recipes, all from 1 chicken, over the next week.

 Not only is the chicken broth incredibly delicious, even heated up in a mug for a quick lunch, but it’s filled with nutrients and minerals that build your bones and heal your gut.

Roast Chicken with Garlic, Lemon & Rosemary

1 organic, free-range chicken (5-6 pounds)sea saltfresh ground black pepper2 teaspoons paprika1 lemon, halved1 large bunch fresh rosemary8-10 cloves garlic4 tablespoons olive oil1 large yellow onion, cut into 6 wedges4 carrots, cut into 2-inch chunks1 bulb fennel, cut into 6 wedgesDirections:

1. Preheat oven to 450 F.
2. Remove the giblets from inside the chicken. Rinse the chicken inside and out, and pat dry with paper towels.
3. Sprinkle the outside with salt, pepper and paprika.
4. Stuff the cavity with rosemary, lemon, and 3 garlic cloves.
5. Brush the outside with 2 tablespoons of olive oil, and sprinkle again with salt and pepper.
6. Place the onion, carrots, fennel and remaining garlic cloves in a roasting pan. Toss with olive oil, a pinch of salt, and more pepper.
7. Spread around the roasting pan, and place the chicken on top.
8. Roast the chicken for 1 1/2 hours, on the middle rack of the oven, or until the juices run clear when you cut between a leg and a thigh. Remove the chicken and veggies to a platter and cover with foil for 15 minutes.
9. Slice and enjoy the chicken, saving all bones and carcass, plus any bits of chicken still clinging to the bones for the bone broth recipe below.

Bone Broth

Throwing chicken bones and veggies in a pot with some water is like magic - you end up with a healing, flavorful, CHEAP home remedy for healing your gut and building your bones. The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion - bone broth "heals and seals" your gut. Adding a bit of vinegar to the cooking stew helps draw out the calcium and magnesium and other minerals from the bones, making this super nutritious!Bone broth also helps with reducing join pain and inflammation due to the chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilageDirections:Place leftover chicken bones and carcass with clinging bits of meat in a large pot. Add a variety of vegetables for flavor. I like:1 yellow onion, quartered1 head garlic, sliced in half (no need to peel)1-2 chunked carrots2-3 celery stalked, choppedhandful of shiitake mushrooms and stems1 chopped leak1-2 pieces Kombu sea vegetable1-2 tablespoons apple cider vinegarAdd enough filtered water to cover all of the chicken.Place over high heat to bring to a boil, then reduce to a simmer and cook for 1 hour. Add more water and bring back to a low, low simmer. Cook for 12- 24 hours, adding water to keep the chicken covered.Strain the broth and press the vegetables and chicken to extract all possible liquid.Store in glass jars for future use, drink hot for a quick snack or lunch, or use to make Chicken Soup recipe below! 

Chicken Soup with Bone Broth

6 cups bone broth1-2 cups cooked leftover chicken, cubed or shredded1/4 cup yellow onion1 clove garlic, minced1 carrot, thinly sliced into rounds1/4 cup minced celery6 shiitake mushroom caps, thinly sliced1 teaspoon fresh thyme leaves1 teaspoon fresh sage leaves, thinly slicedDirections:Combine all ingredients into a soup pot, cover, and bring to a boil over high heat.Lower heat to a simmer, and cook for 20 minutes. Taste and add 1/4 teaspoon salt if you like. Learning how to roast a chicken, and use it 3 different ways, while creating a deeply nourishing meal for my family kinda makes me feel like a bad ass.What's cooler than knowing how to heal your body with food? Not much.Learn more about Cravings Chart!!Check this out Positive Psychology Certification program!!