Roasted Asparagus

 

Perfect Roasted Asparagus

• Author: Cookie and Kate
 
• Prep Time: 5 mins
 
• Cook Time: 10 mins
 
• Total Time: 15 minutes
 
• Yield: 2 to 4 servings 1x
 
• Category: Side Dish
 
• Method: Roasted
 
• Cuisine: Italian

★★★★★

4.6 from 29 reviews

Learn how to make perfectly roasted asparagus here! This roasted asparagus recipe is a fantastic springtime side dish that everyone will love. You can season it however you’d like. You’ll find my seasoning suggestions below. Recipe yields 2 large or 4 modest side servings.

Basic roasted asparagus

• 1 large bunch (about 1 pound) fresh asparagus
• 1 to 2 teaspoons olive oil
• Sea salt, to taste

My seasonings (use one or all, like I did)

• Zest and juice of ½ medium lemon, preferably organic
• Lemon wedges, from the remaining ½ lemon
• Sprinkle of finely grated Parmesan cheese
• Small handful of fresh mint or parsley, finely chopped

Other options

• Pat or two of butter
• Light drizzle of balsamic reduction or thick balsamic vinegar

INSTRUCTIONS

1. Preheat the oven to 425 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper for easy cleanup. Snap off the woody ends of the asparagus (if you sharply bend the asparagus near the base, it will snap in the right place). Discard the ends.
2. Place the asparagus on the sheet and drizzle with 1 to 2 teaspoons olive oil, just enough to lightly coat the asparagus. Sprinkle salt and pepper over the asparagus, and toss until the spears are lightly coated in oil. Arrange the spears in a single layer on the pan.
3. Bake just until the base of the asparagus is easily pierced through by a fork. Very thin asparagus, like the kind shown here, will take as little as 9 to 12 minutes, whereas thicker asparagus will need 15 to 20 minutes.
4. Transfer the roasted asparagus to a serving platter and season however you’d like. You could keep it simple with a squeeze of lemon juice, or a sprinkle of Parmesan, or add a pat of butter or drizzle of balsamic vinegar.
5. Roasted asparagus is best served when it’s fresh out of the oven, but it will keep at room temperature for up to 1 hour or up to 4 days in the refrigerator (gently reheat before serving).

https://cookieandkate.com/perfect-roasted-asparagus-recipe/#tasty-recipes-24074

Roasted Broccoli *****

 

ROASTED BROCCOLI

★★★★★ 5 from 11 reviews

•  prep time: 5 MINS
 
•  cook time: 20 MINS
 
•  total time: 25 MINS
 
•  yield: 4-6 SERVINGS 1X

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DESCRIPTION

My go-to method for how to make perfectly roasted broccoli!  See notes above for extra seasonings that you can add.

WAYS TO SERVE ROASTED BROCCOLI:

A few of my favorite ways to serve roasted broccoli include…

• On its own: Just as a simple side dish.
• Mixed into dishes: Such as a broccoli quiche, broccoli tacos, broccoli pizzas, broccoli (cheese!) soup, broccoli salad, broccoli casserole and more.

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SCALE 

INGREDIENTS

• 1 bunch of broccoli (about 1.5 pounds), with the florets cut into bite-sized pieces
• 2 tablespoons olive oil
• sea salt

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INSTRUCTIONS

1. Heat oven to 450°F.  Line a rimmed baking sheet with parchment paper* or mist with cooking spray.
2. Spread the broccoli florets out evenly on the baking sheet and drizzle evenly with olive oil.  Toss until the florets are evenly coated.  Season with salt.
3. Cook for about 15-20* minutes, or until the florets are slightly charred and crispy around the edges.
4. Taste, and season with additional salt and pepper if needed.  Serve warm.

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NOTES

*Parchment Paper: Double-check the temperature limit on your parchment paper.  If it is not made to withstand high heat, I recommend just misting your baking sheet with cooking spray.

*Cooking Time: This will depend on the size of your florets, so keep a close eye on them to be sure that they do not burn (especially if you have smaller florets).

This roasted broccoli recipe is super-versatile, so feel free to get creative with different seasoning combinations beyond salt and pepper!  Some of my faves include making the broccoli:

• Lemony: You can never go wrong with drizzling roasted broccoli with some freshly-squeezed lemon juice just before serving.
• 
  
• Cheesy: I love topping roasted broccoli with everything from salty Parmesan cheese to a sharp cheddar cheddar to creamy burrata.  Most of the time, I recommend adding the cheese immediately after you remove the broccoli from the oven, unless it happens to be a type of cheese that can safely cook and melt under high heat.
• 
  
• Italian: Again, Parmesan is always a win.  But feel free to also toss the pre-cooked broccoli with a few teaspoons of Italian seasoning after the broccoli has finished cooking.
• 
  
• Sesame Ginger: Grate or mince 1 inch of (peeled) fresh ginger and toss it with the broccoli before cooking.  Then once the broccoli has finished cooking, toss it with a drizzle of toasted sesame oil.  

https://www.gimmesomeoven.com/roasted-broccoli/#tasty-recipes-60628

Roast Chicken

1 pasture-raised chicken, mostly thawed – 2.5-4 lbs
Herbamare* Organic Herbed Sea Salt

Optional:
2 Organic Lemons
Fresh Cracked Pepper (optional)
Organic garlic cloves, peeled (optional)

Instructions:

1. Preheat oven to 350.
2. Pour out any blood that is in the cavity. You don’t have to wash the chicken. In fact, most hygiene experts recommend you skip washing. They say it can increase your chance of getting sick through bacteria transfer. The bacteria will die in the cooking process.
3. Put the chicken in a baking dish. I like to put down a silicone mat* in the pan to prevent sticking and for easy cleanup. Then place the chicken in the pan on top of the silicone mat. Or you can grease the pan with some ghee just place the chicken directly in the pan. Breast side down will give you more tender breast meat. Or breast side up will give you crispier skin.
4. Sprinkle the Herbamare over all sides of the chicken. 

   Optional: slice lemons in half and place in the cavity. Place peeled garlic cloves in cavity. I usually skip this, but it does add a nice flavor.

5. Bake at 350 for about 90 minutes (depending on your oven) or until the chicken is cooked through. Be sure to check the thighs and breasts. The liquid should be clear with no hint of pink. Check with a meat thermometer if you aren’t sure.
6. Right after you serve the chicken, place the remaining whole chicken in the fridge to cool down while you eat. Putting it in the fridge right away will slow down any rising histamine levels. After you eat and as soon as the chicken is cool enough to handle, separate the meat into individual pieces and freeze.

Thanksgiving and Holiday Recipes

 Low Histamine Main Courses

Super Easy Low Histamine Roast Chicken – this is how to roast a chicken and keep the histamine levels low. You can use the same methods for a turkey, but adjust the cooking times.

Rosemary Roasted Garlic Pork Chops – These pork chops become very tender when baked on low. The crushed garlic topping gets a little roasted. The flavor is fabulous.

Check out these Meat Handling Tips for keeping meat low histamine – this will make a huge difference in keeping your symptoms at bay!

Low Histamine Holiday Sides

• Wilted Arugula topped with Low Histamine Bacon
• Mashed cauliflower topped with fresh rosemary
• Roasted Brussel sprouts with Sautéed Shallots
• Steamed carrots topped with ghee and grated, fresh ginger
• Steamed Asparagus topped with roasted pecans

Low Histamine Dessert Ideas

Low Histamine Apple Crumble Recipe – this is a great winter treat without tons of sugar. You could also make it with some freshly grated ginger.

Macadamia Nut Butter Fudge – this gets a fudge-like texture when you freeze it. It is very decadent!

Easy Low Histamine Blender Blueberry Muffins – cupcakes are really popular now. But they are loaded with sugar. Consider these Low Histamine, sugar free muffins instead.

Chicken Bone Broth

Try making in IP.

8 pastured chicken thighs

Oil

2 OG carrots, cut in chunks

2 OG celery stalks, cut in half

1 onion, cut in half

Sea salt

Brown chicken in oil, add water, bring to a boil.

Reduce heat to a simmer; cook 3-4 hours.  Strain.

Yield: 3.5 quarts

 

How to Brew Coffee in a French Press

To brew your coffee with a French Press you will need 50g of coarsely ground coffee, 28oz of nearly-boiling water, a scale (to measure out what you need), and a timer. The entire brewing process takes about 4 minutes, give or take 30 seconds or so. Preheat your French Press by rinsing it with hot water, and be sure to have a separate serving device ready (or a large mug!) ready to transfer the coffee to as soon as it’s finished brewing.

• Add the ground coffee and start your timer – add all the water from beginning to the 30 second mark.
• Stir with a spoon to saturate all of the grounds and place the plunger on top, let it sit for 3 minutes.
• At 3:30 slowly start to sink the plunger down over :30 seconds.
• At 4:00 minutes pour the brewed coffee into a separate service vessel, swirl and enjoy!

BEST EVER Roasted Crispy Brussels Sprouts Leaves

These are the BEST way to prepare brussels sprouts! These crispy sprout leaves are so delicious you won't be able to stop eating them!

 Prep Time 15 minutes

 Cook Time 10 minutes

 Total Time 25 minutes

 Servings 4

• 1 lb brussels sprouts
• 1 Tbsp extra virgin olive oil [sub avocado oil]
• 1/4 tsp sea salt
• 1/4 tsp garlic powder

1. Preheat oven to 400 degrees F.
2. Separate brussels sprouts into leaves. Easiest way to do this is to cut the sprout in half and peel apart the layers 
3. Place leaves in a bowl, add in olive oil and seasoning.
4. Using hands, mix together to fully coat the leaves.
5. Spread apart on a large baking sheet. Make sure leaves are in a single layer.
6. Roast in oven for 10 minutes. Halfway through, shake pan slightly so they don't stick to the pan.

https://lectinfreefoodie.com/best-ever-roasted-crispy-brussel-sprouts-leaves/

Tasty & Juicy Chicken Breast - Easy recipe!

This is the only way I prepare chicken breast. Chicken is pan-seared and then finished in the oven. This two-step process ensures a delicious, well-browned outside, and a juicy, flavorful inside. Try it today!

 Prep Time 5 minutes

 Cook Time 25 minutes

 Total Time 30 minutes

 Servings 2

Ingredients

• 2 chicken breasts
• 2 tsp avocado oil 
• 1/2 tsp favorite seasoning
• Sea salt to taste, if not in seasoning mix

Instructions

1. Preheat oven to 400 degrees F.
2. In a medium OVEN SAFE pan, heat two tsp of cooking oil. While heating, pat chicken breast dry with paper towel and sprinkle both sides with seasoning of choice. Massage seasoning mix into chicken.
3. Cook chicken in pan until well browned, about 3-4 minutes per side. 
4. Place in oven and cook until chicken reaches 165 degrees. The best way to gauge this is by using an oven-safe thermometer. This works out to about 12-15 minutes for a thin chicken breast and 15-20 minutes for a thicker breast. 

Recipe Notes

For seasoning ideas, use your favorite seasoning mix. I love to use a mix of garlic powder, onion powder, dried thyme, and kosher salt. You can also use a seasoning salt or something like Old Bay. 

By first pan-searing the chicken, you create a great Maillard reaction. This is just a fancy way of saying that you’ll be browning the outside of the chicken, and this step adds a TON of flavor to your chicken. And finishing up in the oven provides a gentle, even cooking that produces juicy results.

Sometimes, I will add a bit of chicken stock or white wine to the pan once I’ve removed the chicken, and heat gently while I scrape up the browned bits stuck to the pan. Season with a bit of salt and you have a delicious, easy pan gravy to serve with the chicken.  Try it with our lectin-free, grain-free, paleo noodles!

https://lectinfreefoodie.com/absolute-easiest-tastiest-way-prepare-chicken-breast/

Roasted Bok Choy

1 lb baby bok choy (approximately 3 heads)

2 tsp avocado oil

1 garlic clove, minced

1 tsp fresh ginger, minced

1 tsp lime zest (approximately 1 lime)

1 tsp rice vinegar

1 tsp coconut aminos

Preheat the oven to 450 degrees Fahrenheit. Trim the bottoms off the baby bok choy and place the separated leaves in a roasting pan. Drizzle with oil and toss to coat. Sprinkle the garlic and ginger over the top. Roast for 5-6 minutes.

Meanwhile, combine the lime zest, rice vinegar, and coconut aminos. When the bok choy is finished, drizzle the mixture over the top. Serve immediately.

https://www.farmfreshtoyou.com/recipes/324/roasted-bok-choy

Instant Pot Roasted Garlic - To Try

 Serves: 4  Prep Time: 5 Minutes  Cooking Time: 15 Minutes

INGREDIENTS

• 3-6 full bulbs of garlic, fully intact with the top sliced off
• extra virgin olive oil, divided

INSTRUCTIONS

Pour 1 cup (250 ml) water into an electric instant pot. Arrange the trivet, then place garlic bulbs, cut-size facing-up.

Close the instant pot and lock the lid.

Set the machine to cook at high pressure. Set the timer to cook for 5 minutes.

Using the Natural Release method, bring pressure to normal. Carefully unlock and open the lid.

Preheat the oven to 450º f (225º C). Remove baked garlic bulbs for the pressure cooker and transfer on a foil-lined and parchment paper-lined baking sheet. Drizzle the olive oil over each garlic bulb. Bake in the preheated oven for 5-10 minutes or until garlic bulbs are nicely browned.

Turn off the oven. Remove baked garlic from the oven and transfer to a serving plate. Allow to cool.

Chicken & Broccoli Stir Fry - To Try

PREP TIME 5 MINUTES     TOTAL TIME 25 MINUTES     SERVES 4

¾ pound pastured chicken breast, cubed

                                                                                                               

3 scallion whites, thinly sliced [sub onions]

2 cloves garlic, minced and divided

                                                                                                              

1 inch peeled fresh ginger, minced and divided 

1 teaspoon sea salt                                                                                                             

 

1 Tbsp sesame oil

3 Tbsp avocado oil

2 broccoli crowns, cut into florets

                                                                                                               

2 broccoli stalks, trimmed and sliced (keep separate from florets)

Cooked cauliflower rice, Miracle Rice, or Indian basmati rice, for serving

                                                                                               

TOSS chicken with scallions and half the garlic and ginger, salt, and 1 tablespoon sesame oil. 

MEANWHILE, heat 1 tablespoon avocado oil over high heat in a large nonstick skillet or wok. Add broccoli stems, and stir-fry for 30 seconds. Add florets, the remaining garlic and ginger, 2 tablespoons water, ¼ teaspoon salt. Stir-fry until broccoli is bright green and crisp, about 2 minutes. Transfer to a plate.

HEAT the remaining avocado oil. Add chicken and stir-fry until chicken is browned, about 3 minutes. Return the broccoli to the pan and toss to combine. Stir in ¼ cup water to thin. Season with salt serve over rice.