Plantain Chip Chicken (AIP & Paleo, low FODMAP variation)

UPDATE 7-31-15: I've now included an AIP + Low FODMAP variation at the bottom of the recipe. 

One day, as I was eating my way through a bag of plantain chips (one of my very favorite AIP snacks), I was inspired by all the crumbs that are inevitably found at the bottom of the bag. Why not crush lots of plantain chips & use them to coat chicken pieces?!? My husband grew up on shake-and-bake, so I knew he’d be on board with the idea, especially if I added a few tasty seasonings to the crushed chips. This recipe just might be in both our lists of favorite AIP main dish options.

Most fried chicken recipes involve dipping the chicken pieces first in either an egg or milk-based mixture and then dipping it in a breading mixture. But, since neither eggs nor dairy work with AIP, I took a gamble and instead just coated the chicken pieces lightly in avocado oil before gently pressing in the plantain chip crumbs. I also took the easier route & baked the chicken instead of messing with deep frying. By baking the chicken at a high temperature on top of a rack (on a baking sheet), the entire crust is able to stay nice and crispy. Not quite as crispy as deep fried chicken, but still oh so delicious & satisfying. Since I first concocted this recipe earlier in February, we’ve eaten it almost every week! And I don’t see it leaving our meal rotation anytime soon.

Plantain chip crusted chicken
Yields 2-4 servings, depending on appetite  

One 4 oz package Plantain Chips (make sure the ingredients are just plantains, palm oil, and salt) 
1/2 tsp onion powder
1/2 tsp garlic powder
1 tsp sea salt

1 Tbl Oil (I used avocado , but olive would also work)
between 1.25 and 1.5 lbs boneless skinless chicken thighs

1. Preheat the oven to 450 F. Place a cooling rack in a rimmed baking sheet. 
2. Pulverize the plantain chips, garlic, onion & salt in a food processor until the chips are crumbs. 
3. Lightly coat the chicken pieces in the oil. Coat with the plantain crumb mixture & place onto the prepared rack.  Sprinkle any remaining crumbs over the chicken, or discard them. 
4. Bake in the preheated oven for 25 to 30 minutes, or until a thermometer inserted into the biggest chicken piece reads 165 F. If they do not seem crispy enough for your preferences, place the pan under the broiler for 1 to 2 minutes right before serving.

Low-FODMAP variation 

One 4 oz package plantain chips (make sure the ingredients are just plantains & palm oil) 

1 tsp dried parsley 

1 Tbl chopped fresh chives 

1 tsp sea salt 

1 Tbl Garlic Olive Oil

between 1.25 and 1.5 lbs boneless skinless chicken thighs

• follow the same instructions as above, replacing the onion powder & garlic powder with parsley & chives, and replace the oil with garlic oil 
• FODMAPs are NOT oil soluble, so garlic oil is a safe substitute 

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Blood Orange Gummies with Kombucha (AIP)

Usually Valentine’s day is filled with indulgences like copious amounts sweets & decadent meals, but we’re going a different route this year. Husband had a sinus procedure yesterday, so we’re in recovery mode for the next several days, making sure he fully heals as quickly and as painlessly as possible.

We are hopeful that our paleo habits will help his healing process, but just to make sure, I’m incorporating extra nutrient dense foods into his diet.  I’ll still be cooking a special Valentine’s dinner of braised beef short ribs (this recipe is one of my favorites, just omit the tomato paste & black pepper to make it AIP), but we’ll also be eating more grassfed gelatin in things like these gummies and also in panna cotta, incorporating extra collagen into smoothies & into an upped intake of homemade broths, increasing protein portions, eating more offal (like chicken liver pâté) and seafood, & drinking extra kombucha for the probiotic properties.

These blood orange gummies with kombucha pack a lot of good nutrients into each piece. They’ve got both the protein/amino acids found in gelatin & the good probiotics (especially excellent for replenishing after antibiotic usage) found in Kombucha. They’re slightly sweet, but not overly sugary. By leaving in the pulp in with the juice, they’re slightly reminiscent of marmalade & a bit more fiber-rich than traditional juice gummies. Because it’s Valentine’s Day & I already had the perfect mold, I made these gummies heart shaped. But certainly any other shape could be made, or they could be cut into squares.


Blood Orange Gummies with Kombucha

1 c (220 g) Blood Orange Juice/Pulp--approximately 2.5 medium blood oranges
4 Tbl (28 g) Grass Fed gelatin (red can)
2 Tbl (42 g) Honey
1 c Blood Orange Kombucha (I like this brand best)

1. Remove the kombucha from the fridge and allow it to come to room temperature. Peel the blood oranges & divide into sections. Place into a high speed blender and puree. Measure out 1 cup or 220 g. 
2. Pour the juice/pulp into a small saucepan. Sprinkle the gelatin over the top. Whisk to combine & allow to bloom for 5 minutes. 
3. Add the honey to the bloomed juice & heat over medium heat , whisking constantly, until the mixture just warms & liquifies.  Remove from the heat and allow to cool down to body temperature--about 10 minutes.
4. Whisk in the kombucha & transfer the mixture to a vessel with a spout for easier pouring. Portion into small silicone molds (place onto a plate or pan before pouring in the liquid for easy transport). Any leftover liquid can be poured into a glass dish or into ramekins. 
5. Refrigerate the molds/dish until firm, approximately 1-2 hrs. Gently, pop the gummies out of the silicone molds, or cut them into shapes. Store in the refrigerator.

Note: If you do not have access to blood orange kombucha, feel free to sub another flavor (ginger might be nice) or simply double the amount of blood orange juice. 

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Roasted Broccoli (AIP, Paleo & Vegan)

So, this roasted broccoli is one of those recipes that I hesitate in sharing because it is SO easy. Does it actually need a recipe?!?  But its also one of my favorite side dishes and I’d hate for someone to go through life not experiencing the wonderfully delicious & easy dish that this roasted broccoli is. 

Cooking things completely from scratch isn’t always easy. There’s often lots of chopping and prepping of ingredients, and then there’s also the cooking part, and of course, the cleaning up.  But this broccoli is different. It’s easy. No chopping. It requires only one pan & almost no hands on time. Did I mention also that it’s economical because it turns out better with the cheaper broccoli cuts, rather than the more expensive florets. I like to roast mine until it’s almost burned. And then husband and I fight over the crispy, caramelized, charred bits on the pan.

Before and after roasting; it will shrink quite a bit

One word of caution.... once you start eating roasted broccoli, it is very difficult to go back to eating any other form. Steamed broccoli has NOTHING on roasted ;)

Roasted Broccoli

makes 2 servings 

2 lbs of frozen broccoli cuts, organic preferred 

4 Tbl Avocado Oil, divided into 1 Tbl and 3 Tbls

           (or substitute another liquid fat of choice, such as olive, or melted lard/bacon grease/duck fat) 

1 tsp Sea Salt or Himalayan salt (we like things a little on the salty side, so use less if you aren’t a big salt fan). 

1. Preheat the oven to 425 F (or 375 F on a convection oven). 
2. Grease a rimmed baking sheet with 1 tablespoon of oil.
3. Open the frozen broccoli cuts & spread onto  the baking sheet. Drizzle on the remaining 3 Tbl of oil & the salt. Toss to combine.
4. Roast in the preheated oven for 25 minutes, then remove the pan from the oven, toss the broccoli to ensure it isn’t sticking and that it isn’t getting too dark. Return the pan to the oven to roast an additional 20 to 25 minutes. 
5. Serve immediately.