Recipe From Pete Evans
Chicken is one of the most loved
meats in the U.S., especially with our surplus of fast food chains that offer
buckets and buckets of fried chicken. The bad news is that these fast food
choices may also expose you to numerous possible harmful substances. But just
because you want something savory doesn’t mean that you have to sacrifice your own
This braised ginger chicken recipe
is the perfect example of a meal that’s both delicious and healthy. With its numerous
nutrient-filled ingredients, this chicken dish will surely prove to be a treat
for your taste buds.
If you’re looking for more
ketogenic recipes like this, brace yourself for the upcoming release of my
collaborative work with world-renowned chef, Pete Evans. The “Fat for Fuel
Ketogenic Cookbook” offers numerous tasty and nutrient-packed ketogenic recipes
that you can try at home. It will be released November 14, so you only have to
wait a few days before you can start cooking up a storm.
4 pounds organic
free range chicken, cut into 8 pieces
1 tablespoon tapioca flour,
3 tablespoons coconut
oil or good-quality animal fat, melted
1 onion, chopped
4 garlic cloves, finely sliced
2-inch piece of ginger, cut into thin
Sea salt and freshly ground black
1 1/2 cups chicken
1 tablespoon fish sauce
1 tablespoon tamari or coconut
3 long red chilies, deseeded and
finely sliced (leave some seeds in if you like it spicy)
4 scallions cut into thin strips
1 bunch of bok choy, trimmed
Lightly toasted sesame seeds, to
Preheat the oven to 325 degrees Fahrenheit.
Place the chicken pieces in a large bowl. Add
the tapioca flour (if using) and toss to coat.
Melt the oil or fat in a roasting tin over
medium-high heat. Add the onion and cook, stirring occasionally, for 5 minutes
until translucent. Stir in the garlic and ginger and cook for one minute until
Add the chicken pieces, skin-side down, season
with salt and pepper and cook for three minutes until lightly golden.
Pour in the broth, fish sauce and tamari or
coconut aminos and scatter over the chili and spring onion.
Cover and braise in the oven for 45 minutes.
Remove the chicken from the oven and mix in the
bok choy. Cover and return to the oven for 15 minutes until the chicken is
Season the sauce if needed. Sprinkle the sesame
seeds over the braised chicken and serve with a side of Asian greens.
What Does Braising Mean?
If you cook regularly, there’s a
high chance that you already know how to braise meat; if you love to eat,
you’re also probably familiar with this cooking method. But what does braising
The word “braise” comes from the
French word “braiser,” which is a cooking process that consists of both dry and
moist heat. This method has been used around the world by chefs and cooks for a
number of years, but started getting popular in the 19th
century. It was used to cook veal
and other meats. The process of braising also allows the cook to add more
flavor to the meat if it’s bland.[i]
The process of braising consists
of lightly searing the meat with oil and then adding broth, wine or water into
the mix. You can also add spices and other ingredients to flavor the dish. The
slow cooking will help the flavor distribute more equally and make the meat
tender enough to be cut with a table knife.[ii]
One of the most popular dishes that uses braising as a mode of cooking is the
pot roast, with the term “pot roasting” being used interchangeably with
Get Your Hands on Pasture-Raised Organic Chicken
If you’re shopping for groceries,
you’ll probably be faced with the tough choice of which meat you should purchase
for you and your family. Meat choices usually consist of cheap conventional
meat or organic free-range meat. If you’re faced with this dilemma, just
remember that quality should always be your priority when choosing ingredients.
A large amount of chicken meat in
markets worldwide unfortunately comes from concentrated
animal feeding operations (CAFOs). This means that while you’re saving
money by buying these conventional meats, you’re also exposing your family to significant
amounts of contaminants and antibiotics, not to mention hormones.
Studies show that not only are
pasture-raised chickens free of contaminants, but their meat also contains
higher amounts of vitamin D2, E and omega-3 fatty acids.
Pasture-raised chickens are also fed a species-appropriate diet instead of grain-
or soy-based feeds, and are raised in a humane environment, in contrast to
CAFOs where the animals are stuffed in cages and forced to walk around in their
waste. So the next time you’re buying chicken for dinner, make sure you buy the
organic, free-range pasture-raised kind.
Here’s Why You Should Be Using Coconut Oil
Throughout the years, various
kinds of oils have been utilized in the culinary world, with each vying for the
position of the healthiest type of oil. If you’re looking for the best oil to
cook with, coconut oil may be just the answer to that.
Coconut oil has been
undeservingly demonized for numerous years, with health organizations claiming
that it’s fattening or that it heightens your risk of heart disease and heart
attacks by clogging up the arteries. These claims are all rooted in the fact
that coconut oil is filled with saturated fats. While this is true, saturated
fat in coconut oil is not the danger that conventional medicine has claimed.
While other oils contain
long-chained fats, coconut oil contains medium-chain fats or medium-chain
triglycerides (MCTs). MCTs are important in the body because unlike
long-chained fats, MCTs can be directly absorbed in the digestive tract without
needing to be combined with bile and digestive enzymes. These are then
transformed into ketones, which is a better energy source for the brain than
Coconut oil is also a rich source
of lauric acid. Once digested, lauric acid can help clean out harmful bacteria,
fungi and parasites from your gut. Moreover, coconut oil doesn’t oxidize when
exposed to high temperatures, unlike other types of cooking oils.
About Pete Evans
Pete Evans is an internationally renowned
chef who has joined forces with Dr. Mercola to create a healthy cookbook that’s
loaded with delicious, unique Keto recipes, ideal for people who want to switch
to a ketogenic diet.
The “Fat for Fuel Ketogenic Cookbook” will be released November 14.
has had numerous noteworthy contributions to the culinary world. He has not
only cooked for the general public, but he’s also cooked a royal banquet
for the Prince and Princess of Denmark, a private dinner for Martha Stewart,
and even represented his hometown at the gala G?Day USA dinner for 600 in
New York City. Pete’s career has moved from the kitchen into the lounge room
with many TV appearances including Lifestyle Channel’s “Home show,” “Postcards
from Home,” “FISH,” “My Kitchen Rules” and “Moveable Feast.”