How to get the most out of a premium whole chicken
We carry delicious IMP antibiotic free, air chilled, free-range chicken at $3.79/lb. We know you can get whole chickens for a much lower price at other stores. But if you’re one of our customers, we know you are looking for much healthier food for yourself and your family.
One way you can stretch your investment into our premium whole chicken is to use more of it. Don’t throw out that Sunday roast chicken carcass after you’ve picked it clean. Save it to make flavorful stock at a later time. Just bag it in a resealable bag and stow it in the freezer. Add to it every time you make roast chicken and turkey. Eventually, you will collect enough carcasses to fill a stock pot. Add a couple onions, celery, carrots, parsley, 2 bay leaves, some peppercorns, and salt, cover it with water, bring to a boil, and let it simmer for a few hours. Strain the stock into clean containers and freeze it for future use. It’s a delicious replacement for water when cooking rice, making stew, or cooking vegetables.
Even the fat that floats to the top is a high-quality fat in which to cook your breakfast eggs and potatoes, or to sauté aromatics like onions and garlic. Chicken fat (also known as schmaltz) from well-raised pastured chickens, is high in monosaturated fat, which helps lower LDL (“bad”) cholesterol levels while leaving HDL (“good”) cholesterol levels alone. To save this fat, place your container of stock into the refrigerator to chill. The fat will solidify and then you can easily remove it to save it in it’s own container.
To make a delicious broth, you need to use the whole chicken. That’s the difference between stock and broth. Stock is made from only the bones. Broth includes the meat and bones. Both can use aromatics and vegetables for added flavor.
Step 1 – Get your ingredients together and load the stew pot
You’re going to have to cut up your chicken. Not sure how to do that? Here’s a great video from the New York Times to help you with that. You’ll also need some combination of aromatics and vegetables to flavor the broth for this post, I used ginger, celery, onion and garlic.
I put the vegetables in the bottom of the stew pot and laid the chicken parts over them. I quartered some lemons and placed those in the pot as well, on top of the chicken parts. I did that because the acid from the lemons helps to leach out the calcium from the bones, which helps add more calcium to my diet. That’s how to make bone broth.
Add about 1 tsp. peppercorns, and some dried herbs. I forgot to add the peppercorns, and I added 1 tsp. dried Greek oregano and a bay leaf.
Step 2: Cook the chicken.
I poured enough water to cover about half to one inch over the top of everything in the pot. I lidded it and brought it to a boil on the stove. Once it starts boiling, turn the stove down to simmer, and let it cook for about 90 minutes. You really don’t want the meat to cook longer because it will dry out. If you’re making stock with just the bones, that can simmer at a low heat for 8 hours. Add salt about an hour into the cooking time, to taste. I use 2 tsp., which didn’t make it too salty. I am going to use my broth for other things that I will need additional seasoning.
Step 3: Separate chicken from the broth.
Use tongs to remove the chicken, lemons and vegetables from the stew pot. You can toss the lemons and vegetables. Let the chicken cool enough to handle. At that time you can remove the meat from the skin and bones. Toss the skin and bones, because you’ve gotten what you wanted from them…fat, flavor, calcium and collagen. Yum!
Pour the broth through a sieve into a clean bowl. If you want your broth clearer, you can line the sieve with a few layers of cheesecloth to trap any particles from the meat, bones, fat and all the seasonings. From there, the broth can be ladled into smaller freezer-safe containers. Leave some space at the top of whatever container you use for expansion in the freezer. But don’t put them in the freezer just yet! Start them in the refrigerator so that when they have chilled, you can spoon off that rendered fat that has risen to the top.
Step 4: Use and enjoy your harvest!
I got 8 cups of broth, and enough chicken for several meals. I usually cook a chicken like this every other Sunday. The broth and stock you’ve made is so much nicer than the boxed broths. It makes delicious soups.
On alternate Sundays, roast the chicken to make stock later on with the bones. Roast the chicken on a rack over a pan, so you can collect all the drippings. Pour those drippings into a glass container and chill it. Just like the broth, fat will rise to the top and you can save and use that. The remainder is flavor gold! Add a generous spoonful of the drippings into sauces or over steamed vegetables for additional depth of flavor.
I will use pieces of the chicken in omelets or scrambles for breakfast, in a chopped chicken salad, or added to a rice pilaf that I have cooked with the broth. It’s also a nice treat for my very spoiled dog.
PaleoChef Wing Sauce at Artesian Natural Foods
I’m not a particular fan of hot wings. Yes, they taste good, and I can mindlessly pound a plate of wings as well as the next guy. That’s my problem with them.
I’m trying to stick to a philosophy of eating that helps me achieve my goal of optimum health. For me, that’s a Paleolithic diet. And I finally found the wing sauce that helps me stick to my plan, AND it tastes great!
From Steve’s PaleoGoods, a new line of PaleoChef sauces that includes a delicious wing sauce!
I wanted to keep this recipe simple. Steve’s Chef Paleo Nick has a great video on YouTube for Coconut Dusted Chicken Wings, but that was a lot more work than I wanted to do for my first attempt at homemade chicken wings. My only ingredients, PaleoChef Wing Sauce (now at Artesian!) and Kerry Gold butter, locally-sourced IMP chicken wings we carry in the store, salt, and pepper.
I looked up a lot of wings recipes online. Several recipes called for dredging wings in flour. Some recipes with a Paleo slant suggested an egg wash, and then roll the wings in almond or coconut meal. Still too fussy for me.
10 whole wings came in the package. I cut the wings into parts, tossing the wing tips. I read somewhere that the part of the wings with the two bones should be twisted to loosen the joint ends and the meat from the bones. Makes them easier to eat.
Set the oven to 425-degrees F. Put the wings on a baking sheet lined with aluminum foil. Season well on both sides with salt and pepper, and then spread them out so that they’re not crowded. What we want is for the wings to get crispy. Bake for about 45 minutes, then turn them over and let them bake 10 minutes more to let them crisp up and get a little color on them.
While the wings are baking, pour the bottle of PaleoChef Wing Sauce into a sauce pan. Add 4 Tbs. butter. (Yeah, that’s just me. I like buttery wing sauce!) Let the sauce simmer until the butter is melted. I let it simmer a little longer to let the sauce thicken some.
It is really tasty sauce! Tangy from the right amount of apple cider vinegar and tomatoes, well-balanced with orange blossom honey, and a nice low-level heat from peppers. What I didn’t experience from this wing sauce was that great big whiff of fumes that normally comes off of Buffalo wing sauce. A BIG plus for me!
Once the wings are done, remove the pan from the oven, pour the sauce over the wings and toss them in the sauce. Spread them out in the pan again and put them back in the oven for 10 minutes.
To serve, transfer the wings to your serving plate, then pour the remaining sauce over the top of the wings. Serve them hot.
Paleo Shepherd’s Pie*
- Fill a medium pot with hot water and set it over high heat.
- Wash all of the vegetables to remove any dirt and grit.
- Peel the sweet potatoes, then cut them into 1-2″ chunks. When the water is boiling, add the sweet potatoes and cook until tender when pierced with a fork, about 10 minutes. Drain the potatoes, then return them to the empty pot. Skim the cream from the top of the coconut milk and add it to the potatoes along with some salt and pepper. Mash everything together, adjust the seasoning, and set it aside, covered.
- Next, dice the onion, carrot, and mushrooms. (You can do this while the potatoes are boiling to save time.) Melt the coconut oil in a large skillet over medium heat. Add the vegetables, season well with salt, and saute until soft, about 5 minutes.
- Push the vegetables to one side of the skillet. Add the ground beef to the empty side and turn the heat to high. Break the meat up with a large spoon and cook, stirring occasionally, until the meat is no longer pink, about 6 minutes. Stir the meat and veggies together and season well with salt and pepper.
- Spread the mashed sweet potatoes over the top of the meat/veggies in the skillet and serve.
*from Ancestral Health Guy
Lamb, Tomato and Bean Stew by Elisa Bosley from Delicious Living Magazine (free to customers at Artesian Natural Foods)
This recipe is well-suited for the slow cooker. Get it started in the morning and come home to a fragrant dinner. We carry grass-fed lamb shanks, and canned organic beans and tomatoes our store. Serve with crusty bread to soak up the broth.
2 large or 4 small lamb shanks (about 2 lbs.)
3/4 tsp. salt, or to taste
1/4 tsp. ground black pepper
1-2 medium onions, sliced
6 large cloves garlic, crushed
1 (14.5-ounce) can diced plum tomatoes with juices
1 (14.5-ounce) can white beans, rinsed and drained
2 medium-large carrots, peeled and quartered
4 medium Yukon Gold potatoes, cut into 3/4-inch pieces
2 stalks celery, quartered
1 1/2 cups red wine
2 cups low-sodium chicken broth
1/2 tsp. dried thyme
2 tsp. chopped fresh parsley (optional)
In a 4- to 5-quart slow cooker, combine all ingredients except parsley. Cover and cook on medium-high for 4-5 hours, or low for 6-8 hours. Stir in parsely (if using) during last 10 minutes of cooking. Salt and pepper to taste. Serve in shallow bowls.
Dark Chocolate Fruit (from Better Nutrition Magazine, free to customers at Artesian Natural Foods)
Makes about 25 pieces
For an even more decadent treat, substitute dried for fresh fruit. Dried apricot, banana, mango, and ginger work especially well.
4 oz. high-quality dark chocolate, chopped (with at least 70% cocoa)
2 tsp. palm shortening (non-hydrogenated)
Fresh fruit, chopped or sliced (try orange segments, strawberries, cherries, apple slices, and/or kiwi slices)*
- Combine chocolate and shortening in double boiler, and melt together over medium heat, stirring frequently to mix. Remove from heat, and pour into 1-cup measuring cup.
- Line small cookie sheet with wax paper. Working carefully, dip each piece of fruit into chocolate to coat about two thirds of the way up its length. Allow excess chocolate to drip back into cup. Place fruit carefully on wax paper in close rows.
- Place cookie sheet in refrigerator, and chill until chocolate is solid, at least 30 minutes. Keep refrigerated until ready to serve.
Easy DIY Kale Chips
As much kale as you want
Whatever seasonings you want
Light spay of olive oil
I know it sounds super crazy but it really is just that easy. There really isn’t a right or wrong way to do it. I go to the farmers market this time of year and grab as little or as much as I want to make for the week (usually a lot in my case).
- Wash the kale and cut out the tough stems.
- Lay them on a cookie sheet and spray them with olive oil (I have a spray pump bottles to aerosolize oil).
- Lastly I sprinkle the kale with whatever seasoning I am in the mood for…garlic salt, seasoning salt, nutritional yeast flakes or just sea salt.
- Bake them in the oven at 300-degrees till nice and crispy. Keep an eye on them and be careful not to let them burn.
Store and enjoy!!