I really like this picture which shows the evolution of man and the impact of diet. When we were hunter gatherers, we were lean. Introduce sugar and processed carbohydrates and look at what happens.
Here is another useful picture which shows what healthy high fat foods look like as opposed to what you may think is healthy high fat food. In essence the healthy fats come from WHOLE foods, unhealthy fats are often contained in processed food.
Healthy fats should be eaten in the absence of high carbohydrates for optimum health.
Today’s recipe is Crisy Duck. A duck is a great source of good healthy natural fat, it certainly yields lots when cooked in a roasting tray.
1 tblsp Chinese 5 spice
1 x 2.5 kg whole duck, giblets reserved for the gravy
2 cloves garlic
1 onions, peeled and quartered
2 celery sticks, chopped
1 carrot, chopped
½ stick cinnamon
1 thumb-sized piece fresh ginger, peeled and roughly chopped
a few bay leaves
1/2 litre water or chicken stock
Sea salt and black pepper
Rub the Chinese 5 Spice mixture all over the duck, inside and out. Also season the skin with salt and pepper.
Stuff the duck with the garlic cloves. Into a deep roasting tray, place the onion, celery, carrot, cinnamon, ginger, bay leaves, and giblets. Place the duck onto a grill tray on top of this roasting tray, where it will catch the duck fat as it roasts.
Cook in a preheated oven for 2 to 2.5 hours at 180 deg C. When the duck is fully cooked the juices will run clear. Place the duck onto a clean tray, increase the oven temperature to 220 deg C for 8 minutes to get a really crispy skin.
Drain the fat out of the roasting dish and KEEP for future use. It’s great for any frying as it doesn’t burn or smoke and it freezes very well.
Add the water to the roasting tray and bring to a simmer with all the veg. Then mash all the veg, for a really tasty chunky gravy, or strain if you prefer the gravy smooth. Season to taste, no thickeners required.
Serve with non starchy veg.