Tag Archives: rosemary

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Here’s a great recipe for the holidays. It’s a perfect dish to cook all afternoon with family or friends gathered at your house while the scent of rosemary slowly spreads from room to room.

The concept is simple and straightforward. We’re just stuffing a duck with orange pieces and rosemary and adding some root vegetables to the roasting pan. The flavors from the duck mix with the orange and rosemary to flavor the meat and the vegetables.

Normally you’ll end up buying the duck frozen. So if that’s the case, make sure it’s fully defrosted before you start cooking. Ideally you would transfer it from the freezer to the refrigerator and leave it there for about 24 hours.

Duck is quite fatty and during the cooking process, this fat slowly seeps out. Juices from the duck mix with juice from the oranges and with the duck fat; this entire mixture spreads around the roasting pan. To prevent the duck and vegetables from drying out, it’s critical that you use a baster to spread these juices around.

After about the first 45 minutes in the oven, you’ll want to remove the pan about once every 20 minutes. Tilt the pan to one side so all the juices gather there. Draw them into the baster and then baste the duck and the vegetables. Do this several times. If you don’t have a baster you can tilt the juices to one side and scoop them out with a large spoon.

The duck needs to cook a good 2.5 hours normally, depending on the size. When the meat is be very tender and the skin is dark brown and the legs pull easily away from the body, it should be done.

If you want some duck fat for future recipes, simply pour the remaining juices after cooking into a small mug or bowl. Put this in the refrigerator. The fat will separate and rise to the top.

Rosemary Orange Duck with Roasted Vegetables

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Ingredients

  • 1 duck
  • 2-3 oranges (clementines also work nicely)
  • 1 bunch of rosemary
  • 5-6 carrots
  • 5-6 parsnips
  • 3 leeks
  • 3 cloves garlic, crushed
  • Freshly milled black pepper

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Directions

  1. Crush the garlic in a garlic press. Cut the carrots and parsnips into small-bite pieces. Cut the leeks into 1-inch rounds.
  2. Mix all the vegetables with the crushed garlic and spread this mixture on the bottom of a roasting pan.
  3. Cut the oranges into quarters. Stuff the orange pieces and the rosemary into the cavity of the duck.
  4. Sprinkle the duck with some crushed black pepper.
  5. Place the duck on top of the roasted vegetables.
  6. Place the pan into the oven at 375F. Bake for about 45 minutes. Remove the pan from the oven and, using a baster, spread the juices over the duck and the vegetables. This helps keep them from drying out.
  7. Baste every 20 minutes or so until the duck is fully cooked. Total cooking time should be about 2.5 hours.

Serves 4

Rosemary Tomato Pork Ribs

Pork ribs are among our favorite cuts of meat. They seem to have just the right amount of fat, making them tender and juicy. Of course, most of us are familiar with classic barbeque ribs, but most barbeque sauces contain added sugars among the many processed ingredients and additives we need avoid. So, we’ll take the flavor in a slightly different direction, keeping the tomato base, common to most barbeque sauces, but add some red bell pepper, thyme, and rosemary.

Rosemary, an herb with considerable healing potential, contains a potent antioxidant called carnosic acid (CA). CA has been shown to activate a novel brain signaling pathway, thereby protecting brain cells from free radicals.1 It has also been shown to protect against macular degeneration, the most common eye disease in the United States. In a recent study, researchers found that CA protects the retinas in rodent with light-induced retinal damage.2

CA is but one of the antioxidants in Rosemary. According to a 2010 study published by the European Journal of Clinical Nutrition, rosemary is the 12th most potent dietary source of polyphenols.3 Polyphenols are organic plant compounds that behave like antioxidants. With this recipe, we’re chopping the rosemary very finely, which enables us increase its quantity. The taste is sublime and the health benefits are outstanding.

INGREDIENTS

Serves 3-4

  • 2 pounds pork ribs
  • 3 to 4 Roma tomatoes, roughly chopped
  • 1 red bell pepper, roughly chopped
  • 2 small onions, roughly chopped
  • 3 cloves garlic
  • 1 tablespoon of cumin
  • 2 tablespoons olive oil
  • 5 sprigs of fresh rosemary
  • 1 small bundle of fresh thyme
  • Freshly milled black pepper

DIRECTIONS

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Christopher James Clark, B.B.A.
@nutrigrail
Nutritional Grail
www.ChristopherJamesClark.com

Christopher James Clark | The Paleo Diet TeamChristopher James Clark, B.B.A. is an award-winning writer, consultant, and chef with specialized knowledge in nutritional science and healing cuisine. He has a Business Administration degree from the University of Michigan and formerly worked as a revenue management analyst for a Fortune 100 company. For the past decade-plus, he has been designing menus, recipes, and food concepts for restaurants and spas, coaching private clients, teaching cooking workshops worldwide, and managing the kitchen for a renowned Greek yoga resort. Clark is the author of the critically acclaimed, award-winning book, Nutritional Grail.

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references

1. Burnham Institute for Medical Research. (November 2, 2007). Rosemary Chicken Protects Your Brain From Free Radicals. Science Daily. Retrieved from //www.sciencedaily.com/releases/2007/10/071030102210.htm

2. Lipton, Stuart. (November 27, 2012). Protective Effect of Carnosic Acid, a Pro-Electrophilic Compound, in Models of Oxidative Stress and Light-Induced Retinal Degeneration. Investigative Ophthalmology & Visual Science, 53(12). Retrieved from //www.iovs.org/content/53/12/7847

3. Pérez-Jiménez, J., Neveu, V., Vos, F., and Scalbert, A. (November 2010). Identification of the 100 richest dietary sources of polyphenols: an application of the Phenol-Explorer database. European Journal of Clinical Nutrition, 64(Suppl. 3). Retrieved from //www.ncbi.nlm.nih.gov/pubmed/21045839

Paleo Lamb with Rosemary

The height of the summer season is upon us and that means it’s time to fire up the BBQ and get adventurous with meats you may not typically prepare. While visiting beautiful Lake Tahoe, our family found organic, free range lamb. The trick with this Paleo Lamb with Rosemary dish is in the planning and preparation. We’ve found marinating for 24-48 hours to be the most effective method. It’s well worth the wait as the lamb comes out tender and the flavor is exquisite.

Ingredients

Serves 3-4

  • 1 lb. lamb ribs or steaks
  • 1 cup sulphite-free red wine (we like merlot or cabernet)
  • 3 Tbsp extra virgin olive oil
  • 2 fresh organic sprigs rosemary, leaves removed from stems
  • ¼ cup balsamic vinegar
  • 1 Tbsp fresh cracked pepper

Directions

1. Wash the lamb and place in a 2-3 inch deep dish.

2. For marinade, combine remaining ingredients and mix well. Pour over lamb being sure to cover thoroughly. Cover and refrigerate for 1-2 days.

3. To cook, lightly barbeque and turn to low heat. Place lamb on grill and cook 10-12 minutes each side, or until meat is cooked to your liking.

4. Pour remaining marinade over meat as it is cooking. Lamb is typically served a bit on the rare side, but some like it more thoroughly done.

5. Serve with fresh cantaloupe and grapes paired with a green salad and steamed mini artichokes. Enjoy!

Lorrie Cordain, M.Ed. | The Paleo Diet TeamLorrie Cordain, M.Ed., is the co-author of The Paleo Diet Cookbook and has been living the Paleo lifestyle for 22 years. Together with her husband, Dr. Loren Cordain, she has raised 3 strong, healthy boys who have thrived on fish, meats, fruits, and vegetables. As an endurance athlete, competing in numerous marathons, ultra marathons, and triathlons, she understands the importance of eating for success. The Paleo Diet has given her the strength and energy to perform at her best. Lorrie lives, works, and plays in Fort Collins, Colorado where she is a teacher for children with special needs.
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