Whether you roast it in the oven, charr it over the coals or use it in stews and curries – we love the versatility of the humble whole chicken. But what do you do with the less-popular bits, such as the liver and bones?

Here are four parts of the chicken you may have thrown away, but which can create a hearty wholesome meal instead: 

Bones 

Stock is the hero of the kitchen, saving us from bland meals everywhere! Use the leftover carcass to make hearty chicken stock. Cover the bones and leftover scraps of meat with water and boil on the stovetop. It’s a rich base for stews and soups and adds a depth of flavour to any dish. Pour the stock into ice trays to freeze and store the cubes in Ziploc bags. That way, you can take out small amounts as needed. 

Use these tips to make the perfect homemade stock. 

Skin 

Chicken skin is infamous for being the fatty part of the bird – often making people cut it off and throw it out. But why waste all that flavour? Fry it in a pan or bake it on an oven tray until it’s crispy. The heat hardens and shrinks the skin to create a delicious crackling. Let them dry and cool off on a paper towel before serving. Enjoy them as an alternative to chips or grind them with sea salt to create umami seasoning. Voila! 

Fat 

The fat left in the pan is so much more than a nightmare to clean. The next time you roast a chicken, pour the fat into a jar, let it cool and store it in the freezer. Like bacon and duck fat, chicken fat adds flavour and can replace oil or butter. Use it to roast your potatoes and even as ‘butter’ on toast for a yummy, salty snack. 

Watch this video on how to store your chicken fat: 

Giblets 

Giblets can be controversial: you either throw them away, or treat them as a delicacy! If you’re unfamiliar with them, then know that they are the bundle of organs inside the chicken, including the neck, gizzard, kidneys, heart and liver. Chicken necks are delicious in stews, and sautéed chicken livers have become a popular dish in restaurants.  

Before you decide which camp you’re in, give it a go! Start with this yummy and budget-friendly saucy BBQ chicken livers with sweet potato röstis recipe 

Photography: Pexels

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There has been a recent uproar in the media about the Wolf Diet. The main objective here is to only eat one meal a day, and that meal needs to be high in protein-heavy and fat. Let’s say you go with dinner. You’ll have to expel lunch and breakfast, as well as that last slice of chocolate mousse cake you were hoping to devour. But we love food, and we like to indulge, too much to give it up without good reason, so we delved a little deeper.

By Jana du Plessis

SIMPLIFYING MATTERS

Marius Theron, a retired veterinarian from Pretoria, is the name and advocate behind the radical approach that means only seven meals a week with no snacks in between. At first glance, it actually seems quite a convenient way to eat with fewer dishes, less meal planning and less money spent on groceries. But is a daily 24-hour fast good for the human body?

SCIENCE TALKS

There have been numerous studies done on intermittent fasting and how it can aid weight-loss and even the immune system. Simply put, our hormone levels adapt to make fat usage more available at the same time as regenerating cells when fasting. While most of these diets would encourage eating less on some days or choosing one or two days in a week to fast for 16-24 hours at a time,  the concern with the Wolf Diet, is that it goes against what mainstream dietary practices teach.

We are all used to eating three to six times a day and have learnt that regular snacking keeps our blood sugar levels in check. Along with that, the Wolf Diet relies heavily on fat and protein with very little emphasis on fruits and vegetables. All of our micronutrients are housed within the colourful varieties of fresh produce. By eliminating leafy greens on such a grand scale, you need to question where you would otherwise get your vitamins from.

FINAL THOUGHTS

While famous Banter Tim Noakes agrees with Theron that eating more like the carnivore mammals is beneficial for our health, it’s too early to say exactly how following the Wolf Diet will affect our bodies. Theron experiences tremendous success on his diet and having completed a marathon with nothing more than sips of water, attests to that fact. But it remains a case of limited proof.

Perhaps some people do fare better on eating much less than the standard three main meals per day, but dietary requirements and preferences will always be individualistic. And until more comprehensive studies are done to show the health benefits of eating according to the Wolf Diet, we trust that eating when you’re hungry and choosing foods that nourish is the best way to feed a healthy mind and body.

And remember, always chat to your doctor or a registered dietician before making any radical changes to your diet.

The post So what’s the Wolf Diet really about? appeared first on MyKitchen.

It’s Monday morning and a fresh salad sounds like the perfect antidote to the past weekend’s many indulgences. Fast-forward to Wednesday evening; the mid-week slump has you in its grips and all you are craving is a good hunk of cheese or a greasy burger (extra bacon, please). Despite what you’ve been made to believe, it’s not a bad thing for your body to crave fatty foods; fat forms part of the three integral macronutrients your body requires to function at its optimal level. Thanks to Dr Tim Noakes, many advocates of strictly low-fat diets have come to see the light. We take a look at how avoiding fat in your diet, may lead to serious health consequences, beyond your waistline.

By Jana du Plessis

Fat focus

Fat contains more calories per gram than carbohydrates or proteins. Fat weighs in at around 9 calories per gram, while protein and carbs tie at around 4 calories per gram. Despite the higher calorie content, we should still make adequate space for fat in our diet. Most people are afraid of fat, having been convinced that fat is to blame for weight-gain. If you’re trying to drop a dress size or lose a little extra weight for summer, we suggest health should be your number one priority. If you’re eating balanced meals regularly, healthy weight-loss will naturally follow. Fat is absolutely essential to our basic bodily functions, and by skipping out on such a valuable macronutrient, we may not be giving our bodies all they require to function and thrive.

Fat Facts

Fats are crucial to encouraging the development and health of our cells. All the important messages that our cells send to our nervous system, are delivered with the help of fat. Our hormones are also regulated by fat cells, making it especially vital for women to consume enough fat for a healthy, happy and functioning body. Fat include provides insulation to our vital organs and enables our bodies to absorb fat-soluble vitamins such as vitamins A, D, E and K. Ultimately, fat is important! It has been shunned as the dreaded cause of our expanding bellies, but fat – in moderation – allows for a whole bunch of healthy mechanisms to work well within our bodies.

Fat friends

As important as fat is to include into our diets, the type of fat also matters. Try to avoid hydrogenated or trans fats; these have undergone extreme chemical processes, making them potentially harmful to our bodies. These bad fats are most commonly found in processed foods, fried foods, pre-made baked goods and margarine. Rather opt for unsaturated fats and omega 3 and 6 fatty acids; these are found in olives, avocados, plant-oils, oily fish, nuts and seeds. High cholesterol-sufferers should first consult with their physician on the types of fats they should include in their diets.

What are your thoughts on including more healthy fats in your diet? We’d love to hear your comments!

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