I used to make this dish with olive oil, but I recently learned the smoke point of various fats needs to be taken into consideration because a fat is no longer good for consumption after it has exceeded its smoke point and has begun to break down. It is believed that fats that have gone past their smoke points contain a large quantity of free radicals which contribute to risk of cancer. Refining oils (taking out impurities) tends to increase the smoke point. Extra Virgin Olive Oil has a ballpark smoke point of 325°F – 375°F, depending on the quality of the oil. Thus, we do not raise the temperature past 325°F when using extra virgin olive oil. Avocado oil has a ballpark smoke point of 520°F and is similar in composition to olive oil, which makes it a great choice for this dish, as the dish is cooked at 450°F.

Packed with more than 20 vitamins and minerals, avocados are one of the world’s healthiest foods. Avocado oil is high in potassium, vitamin A,E, and D. Additionally, avocado oil has been found to have the highest concentration of monounsaturated fats, which are the “good fats” in our diets that help balance cholesterol levels. Oleic acid is the monounsaturated fats in avocados and avocado oil. The antioxidants and beta-sitosterol found in avocados help to reduce the risk of heart disease and cancer. An essential nutrient for bone and cardiovascular health, the magnesium found in an avocado is also known to reduce migraines and prevent type II diabetes. The Omega-3 Fatty Acids in avocados may reduce inflammation, high cholesterol, high blood pressure, depression and arthritis. Lastly, avocados contain soluble fiber and foliate, both of which aid in improving overall heart health. (Source)

This dish is so yummy, we just wanted to slurp the sauce up! It has a wonderful garlic flavor and the added benefit is how good garlic is for you. Garlic is one of the oldest medicinal herbs (prescriptions for garlic are found on Sumerian tablets from 3000 B.C.). When Russian soldiers in World War II suffered a shortage of antibiotics, they used garlic to such an extent it was called “the Russian penicillin.” The sulfur compounds in garlic and onions promote apoptosis (cell death) in colon, breast, lung, and prostate cancer, as well as in leukemia. Epidemiological studies suggest a reduction in kidney and prostate cancer in people who consume the most garlic. Moreover, garlic and onions help to regulate blood sugar levels. This, in turn, reduces insulin secretion and IGF (insulin-like growth factors), and thus the growth of cancer cells. This recipe calls for mincing the garlic, which makes this recipe even better — active molecules of garlic are released when a garlic clove is crushed and are much more easily assimilated if they are dissolved in little oil.

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Roasted Chicken With Green Beans

Prep Time: 15 minutes

Cook Time: 50 minutes

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Ingredients

• 6 tablespoons avocado oil
• 1 lemon, juiced
• 4 cloves garlic, minced
• 1/2 teaspoon Himalayan pink salt
• 1/2 teaspoon freshly ground black pepper
• 3/4 pound trimmed green beans
• 2 medium sweet potatoes, cut into bite size chunks
• 4 chicken breasts (bones-in, with skin)

Instructions

1. Preheat oven to 450°F. Coat a large baking dish with 1 tablespoon of the avocado oil.
2. In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper.
3. Add the green beans to the bowl and toss to coat.
4. Remove the green beans with tongs and place them in the baking dish.
5. Add the potatoes to the same olive-oil mixture and toss to coat.
6. Remove the potatoes with tongs and place them along the inside edge of the dish on top of the green beans.
7. Place the chicken in the same bowl with the olive-oil mixture and coat thoroughly.
8. Place the chicken, skin-side up, in the dish or skillet.
9. Pour any of the remaining olive-oil mixture over the chicken.
10. Roast for 50 minutes.
11. Enjoy!

Notes:

Purchase organic chicken if possible.

Roasted Chicken With Green Beans

6 tablespoons avocado oil
1 lemon, juiced
4 cloves garlic, minced
1/2 teaspoon Himalayan pink salt
1/2 teaspoon freshly ground black pepper
3/4 pound trimmed green beans
2 medium sweet potatoes, cut into bite size chunks
4 chicken breasts (bones-in, with skin)

1. Preheat oven to 450°F. Coat a large baking dish with 1 tablespoon of the avocado oil.
2. In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper.
3. Add the green beans to the bowl and toss to coat.
4. Remove the green beans with tongs and place them in the baking dish.
5. Add the potatoes to the same olive-oil mixture and toss to coat.
6. Remove the potatoes with tongs and place them along the inside edge of the dish on top of the green beans.
7. Place the chicken in the same bowl with the olive-oil mixture and coat thoroughly.
8. Place the chicken, skin-side up, in the dish or skillet.
9. Pour any of the remaining olive-oil mixture over the chicken.
10. Roast for 50 minutes.
11. Enjoy!

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Eat Better. Feel Better.

I used legs because my kids love them and dark meat in poultry is healthier than you might think, according to a study by researchers at the New York University School of Medicine. A nutrient called taurine, found abundantly in poultry dark meat, significantly lowered the risk of coronary heart disease in women with high cholesterol, the study revealed. Taurine is a nutrient known to aid in anti-inflammation, blood pressure regulation, healthy nerve function, the production of bile acid, which breaks down fat, and other important functions. Taurine may also help protect against diabetes and high blood pressure. (Source)

Further, dark meat has more nutritional value than white meat. Turkey and chicken dark meat has more B vitamins, iron, and zinc than their lighter counterparts – and dark meat is an excellent source of the antioxidant selenium.

We served roasted carrots and fresh peach slices with the chicken. It was a perfect summer dish!

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Garlic Chili Chicken Legs

Prep Time: 10 minutes

Cook Time: 1 hour

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Ingredients

• 10 chicken legs (preferably organic)
• 1 tsp Himalayan pink salt
• 1 1/2 tsp chili powder
• 1 1/2 tsp onion powder
• 2 tsp garlic powder
• coconut oil

Instructions

1. Pre-heat oven to 400 degrees.
2. Grease a glass baking dish with coconut oil.
3. Place legs in dish and pat dry with paper towels.
4. Coat legs with coconut oil.
5. Season using all of the spice mix.
6. Bake for 1 hour.
7. Enjoy!

Garlic Chili Chicken Legs

10 chicken legs (preferably organic)
1 tsp Himalayan pink salt
1 1/2 tsp chili powder
1 1/2 tsp onion powder
2 tsp garlic powder
coconut oil

1. Pre-heat oven to 400 degrees.
2. Grease a glass baking dish with coconut oil.
3. Place legs in dish and pat dry with paper towels.
4. Coat legs with coconut oil.
5. Season using all of the spice mix.
6. Bake for 1 hour.
7. Enjoy!

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Eat Better. Feel Better.

You can make this recipe with a whole cut up chicken or with 8 drumsticks. I made drumsticks because primarily kids were eating the chicken and they love eating the chicken off the drumstick bone. If you want to use more drumsticks, just double the marinade.  I threw the chicken legs in a bag with the marinade for a few hours, you can do this in the morning or the night before, and then baked for 50 minutes. If you use a whole cut-up chicken, you should give it an hour. I suggest lining your cookie sheet with foil because the marinade leaves a very sticky residue.

My kids absolutely loved this chicken! My son had a friend over and he loved it too. It was gone within 10 minutes — my two girls were actually fighting over the last drumstick! Next time I will make more :).  It was really yummy with a nice crispy outside and a tender inside. We like to eat organic chicken a lot, it is a good source of protein with no presence of antibiotics and organic chicken contains ten times more omega-3s. I served the chicken with leftover zucchini cakes, mango and watermelon.

Roasted Balsamic Chicken

1/4 cup balsamic vinegar
2 tablespoons Dijon mustard
2 tablespoons fresh lemon juice
2 garlic cloves, chopped
2 tablespoons olive oil
Salt and freshly ground black pepper
1 (4-pound) whole chicken, cut into pieces OR 8 drumsticks

1. Whisk the vinegar, mustard, lemon juice, garlic, olive oil, salt, and pepper in small bowl to blend. Combine the vinaigrette and chicken pieces in a large resealable plastic bag; seal the bag and toss to coat.
2. Refrigerate, turning the chicken pieces occasionally, for at least 2 hours and up to 1 day.
3. Preheat the oven to 400 degrees F.
4. Remove chicken from the bag and arrange the chicken pieces on a large greased baking dish. Roast until the chicken is just cooked through, about 1 hour.
5. If your chicken browns too quickly, cover it with foil for the remaining cooking time. Transfer the chicken to a serving platter.
6. Sprinkle with a few pinches of Himalayan pink salt.

~ “The thing about food is you’re a much happier person if you eat well and treasure your meals.” – Julia Child