Spice up your life

With every winter season, I’ve come to find that I lean into meals and recipes that are comforting and flavorful. Who doesn’t?

We are deep in a season where :

  • we need immune support is needed when all the respiratory bugs are floating around.

  • we're season feeling the aches and pains (either physically or mentally!)

  • we tend to wear ourselves thin between work, family and self.

  • we find ourselves being a bit liberal with food and drink.

So why not eat a meal that helps balance us out? Something that’s wholesome, nutritious, supportive.

One motto I live by is : Food is medicine.

I came across this awesome recipe from my readings. This is from Dr. Naidoo’s book “This is Your Brain on Food” (a great read by the way).

Why’s the following recipe so awesome?

Because it’s full of spices that are anti-inflammatory and full of antioxidants. These spices also promote healthy digestion, healthy brain and heart health. 

The RECIPE:

A first: taking a photo of my meal. Look at me being a pro and all.

FYI: Served with spaghetti squash and a side salad batavian escarole, carrot greens, radish and artichoke.

 

SPICE ROASTED CHICKEN

1 teaspoon of cayenne pepper

1 teaspoon of ground turmeric

1/4 teaspoon of ground black pepper

1/2 teaspoon of ground coriander

1/2 teaspoon of ground cumin

1 teaspoon of kosher salt

1/2 teaspoon of garlic powder

1/4 cup of avocado oil (I like to use avocado oil rather than Olive oil as it cooks better under high heat)

2 (6 oz boneless skinless chicken breasts) 

This also works well with chicken thighs (this is what you see in the photo on the left) as well as turkey breast.

 
 

Let’s COOK…

I combine the spices and avocado oil in a large bowl. You have the option of letting the spices blend into the oil or you can just toss the protein in there.

I like to let the spice blend marinate the chicken (or turkey) for as little as 30 minutes but its WAY better when it sits in the fridge overnight.

When you cook, preheat the oven to 400 F. Then I position the middle rack. I line the sheet pan with parchment paper. 

Place the chicken on the pan and bake for about 30 minutes. Or until the internal temp is at least 165 F. I like to cover it so it doesn’t dry out and remove the cover for the past 10 minutes to brown.

You can also do this on the the stove top.

Here’s a big plus: if you decide to cook a bigger batch, you can always use leftovers to top over a salad, or add to a soup.

Dealer’s choice.

So try this recipe out. As the Spice Girls would say: “Spice up your life!”

Need Support?

P.S. If you are looking for any help or support to keep you accountable during your wellness journey feel free to reach out to me for a consultation. Just click the link below to schedule!

EatsValerie Pershad