November is the month where I tend to look for comfort in my cooking and few things are more comforting on a dark night than a bowl of stew – this one is packed with nutrients and will warm the soul as well as the tummy.
As the season changes make sure you winter-proof your diet, and here are a few of the super-health benefits from this recipe.
- Onions and garlic will help stop viruses in their track.
- Broccoli and kale are a winter superfood, rich in vitamin C, K and the vital Vitamin D which helps manage your immune system, allowing you to fight off bacteria and viruses.
- Organic chicken is a great source of good quality protein and provides broad nutrient support including all the B vitamins, which are great for boosting your mood and energy levels, which we could all do with in the winter months.
- Pearled spelt is one of my favourite grain, high in protein and energy nutrients and low in gluten, plus it has a wonderful nutty texture.
- Sweet potato is a great source of magnesium the relaxation and anti-stress mineral.
Ingredients – organic where possible – serves 4
6 x skinless chicken thighs
1 tablespoon coconut oil
2 onions, sliced
250g sweet potato, peeled and chopped into chunks
2 garlic cloves, crushed
2 rosemary sprigs, chopped
1 tablespoon balsamic vinegar
4 tablespoons pearled spelt
500ml chicken stock (or make your own, bone broth would be amazing)
Small bunch of chopped parsley
To serve: steamed broccoli and/or kale.
1. Preheat oven to 190C/fan 170C.
2. Heat the coconut oil in a large pan and fry the chicken until brown. Scoop out of the pan and add the sliced onions and cook until soft.
3. Add the crushed garlic, chopped rosemary and cook for 1 minute followed by the balsamic vinegar then add the spelt, chicken stock, sweet potato and return the chicken to the pan.
4. Bring to the simmer then cover and transfer to the oven for 1 hour.
5. Stir in the parsley and serve with a big helping of steamed broccoli or kale.