5 Minutes With Leading Nutritionist Sally Joseph
Leading clinical nutritionist, speaker, writer and health and wellbeing coach Sally Joseph tells SheSaid why going organic is better for your health, how to afford going organic and shares her favourite organic chicken recipe.
What is the difference between organic and free range chicken?
There are several key differences between organic and free range including the fact that organically produced chicken has not been exposed to any chemicals by way of antibiotics, hormones or pesticides, herbicides and fungicides or GM feed. The entire farming process from start to finish is certified organic, whereas free range chickens cannot be guaranteed to not have had exposure to any of these chemicals and antibiotics. The only similarity is the chickens are both able to free range and forage naturally outdoors.
Is organic food better nutritionally for you?
Overall yes, as studies consistently show that research from independent organisations reveal organic food is higher in essential nutrients than non-organic foods. Specifically vitamin C, antioxidants, and essential minerals calcium, magnesium, iron, and chromium. This relates to the fact that organically produced food – like Inglewood Farms chickens – are grown in soil with a richer nutrient content and is not exposed to any production processes that diminish the foods nutritional value or is disrupted from the use of chemicals.
What do you say to people who say it’s not worth the extra money to buy organic?
I say ‘you can’t afford not to feed your body organic food based on the added health and nutritional benefits’. When you factor in the savings on switching to organic fresh produce from processed nutrient deficient foods or foods that have been exposed to toxic chemicals through production (which can contribute to illness and disease over time), the extra money for fresh organic food especially, is well worth the immediate and long term health benefits. You really can’t put a price on your health and feeling good. Save money by cutting back on foods and lifestyle habits that detract from your health and it will all even out in the end.
How much protein should we be eating every day?
We need to include lean animal and plant protein sources with every meal each day, as a means to build and maintain muscle mass and healthy cellular turn over, as well as regulate our appetite and prevent excess insulin production. Aim for a palm size serve of lean meats or chicken, or a hand size serve of fish, or two eggs and include plant protein sources from legumes, quinoa, nuts and seeds each day – around a palm size serve again.
What’s your favourite healthy chicken recipe?
This has to be one of my all-time favourite chicken recipes because it is so simple and the flavours are absolutely delicious. In fact it’s so easy that it is pretty well fool proof! You can whip this up at the drop of hat, perfect for when unexpected guests call by or your stuck for what to cook for dinner tonight! Be sure to use organic chicken – I like Inglewood Farms chicken – and avoid any chemicals and added anti-biotics, not to mention it tastes so much better!
Serves 4 – 6
4 pieces of Maryland organic chicken and 3 – 4 organic drumsticks
4 – 6 small baby new potatoes halved (washed)
1/ 2 – 3/4 cup of extra virgin olive oil
6 – 8 cloves of Australian garlic – avoid the white Chinese garlic at all costs!
Rind of two lemons
Juice of two lemons
1 bunch or around 3 -4 large sprigs of fresh rosemary
10 grams of fresh lemon myrtle
Cracked black pepper and Celtic sea or Himalayan salt to taste – don’t be afraid to use a generous amount to season well
1. Pre.heat oven to 180C. Grease an oven proof baking dish with olive oil.
2. Arrange the chicken pieces in the dish. Cover with the garlic cloves, lemon juice and rind, fresh herbs and potato chunks.
3. Drizzle a generous amount of olive oil over all ingredients, until well coated. Season with salt and cracked pepper.
4. Place in the oven and cook for approximately 45 minutes or until chicken pieces are tender and golden brown on top.
5. Serve warm and drizzle the cooking juices over the chicken, with a side of steamed greens.
What’s your favourite chicken recipe?
For more delicious, healthy recipes and a complete guide to healthy eating, grab a copy of Sally’s e-book Eat Yourself Health In 28 days at www.sallyjoseph.com.au.