Roast Whole Duck with Asian/Indian flare

Ingredients:

3-6 lb Duck, whole

For Marinade:

• 1 Blood Orange

• Fennel Seeds

• Turmeric

• Mace

• Ground Ginger / optional to use fresh ginger

• sesame seed oil

Basmati Rice

For Veggie:

• 1 zucchini

• 1 bunch of scallions

• 5 medium sweet peppers

• 18oz sugar snap peas

• 1/2 head of cabbage

Pantry needs: sea salt, pepper, coconut aminos, sesame seed oil, avocado oil

Lets take a look

5.5 Pound Duck

and the spices used

Make a marinade

Juice from 1 blood orange

3 tbsp sesame seed oil

1 tsp ground fennel seeds

1 tsp turmeric,

1 tsp ground ginger

1/2 tsp mace

1 tsp sea salt

Pour marinade atop the duck

I let mine sit for 2 hours

1 Hour done, looking good

Flip duck over

Baste with some of the fat drippings

Its done! Now let it rest

tent with foil and let sit for 10-15 mins

Veggie Shot

Cabbage, Zucchini, Mini Bell Peppers, Sugar Snap Peas, Scallions

The Prep'd veggies

Start with the peppers

cooking them in 2 tbsp avocado oil

After 2 mins add remaining veggies

After 5 minutes add the spices

Cook for 2 mins until done

All that fat!!!

Reserving it for another cooking day

Gave Dad the Leg

This skin is soooooo delicious

This is Mine

Clean Dinner ✅

Use the bones to make broth

Why toss the carcus when there is plenty more we can do with this bird? Bone Broth is so beneficial for us too.

How to:

Prepwork:

1. Prepare Marinade first by combining: juice from 1 blood orange, 3 tbsp sesame seed oil, 1 tsp ground ginger, 1 tsp ground fennel seeds, 1 tsp turmeric, 1/2 tsp mace, 1 tsp sea salt. Then pour over duck and let set for at least 2 hours.

2. Preheat oven to 425 * just before we pop that duck in Match

3. Prepare the Veggies:

   • Thinly slice cabbage, matchstick peppers and zucchini, trim ends off snap peas, shorten scallions into 1/3rds

4. Prepare seasoning for the veggies: 1 tsp ground ginger, 1 tsp ground fennel seeds, 1 tsp turmeric, 1/2 tsp mace, 1 tsp sea salt.

Actionwork:

1. Put Duck into grill lined roasting pan, breast side down. Roast in the oven at 400 degrees for 1 hour.

2. After the timer goes off, take out the bird and flip it over so now the breast side is up. Take a moment to baste the bird in the fat drippings. This helps enhance the flavor and moisture. Pop back in and set the timer (depending on the size) for another 45-60 minutes.

3. Check to see if it’s done. (Done is an internal temperature of 165 degrees F). If it’s not, put it back in for another 15 minutes. When the duck is finished cooking, remove it and check the internal temp to ensure doneness. Remove duck from the pan, tent with foil and let rest for 10-15 minutes.

4. Now start your veggie!

5. Heat 2 tbsp avocado oil over med-high heat, add the peppers and cook for 2 minutes.

6. Add remaining veggies and saute for ~5 minutes until cabbage is tender.

7. Add 2 tbsp coconut aminos, 2 tbsp sesame seed oil, and the veggie spices. Stir to fully incorporate and let cook for another 2 minutes. Then your done ✅

8. Save the duck pan drippings. Simply drain (pour out) the duck fat into a glass jar and reserve it for other cooking. Eggs cooked in dick fat are amazing!

9. Why not make some bone broth from the duck bones when you’re done? That’s what I’m doing. Simply put the carcass in a pot. cover it with water so all the bones are submerged, add 1/4 cup apple cider vinegar and let it simmer for ~24-36 hours.

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Fun Facts about these ingredients:

Duck

Whats the Quack

Duck, such a savory and sweet meat tends to get a bad wrap for being rich in fat but this is a very beneficial unsaturated fat. Also, ducks eat a very clean diet, unlike the ultra engineered poultry we typically have access to that is fed genetically modified soy and corn rich in glyphosate (aka round up). AND because they are not mono-factory farmed they are also not given a slew of antibiotics and hormones. A double clean win!!

Back to the Duck, its has high amount of monounsaturated fat and a combination of omega-3 and omega-6 fatty acids. The content tends to vary based on your cooking method. Searing and roasting will yield a lower content than just oven roasting.

In addition, Duck is also rich in fat soluble Niacin & Vitamin b12 and also iron, selenium, and a small amount of vitamin C. Like other B vitamins, niacin plays an important role in converting carbohydrates into glucose and metabolizing fats and proteins. B-12 is essential for nerve function, red blood cell formation, and DNA synthesis.

Selenium is a powerful antioxidant and is also important for proper thyroid function.

Bone Broth it

You may have herd that the flavor of bone broth is especially tasty but have you herd about all of the positive health benefits of drinking bone broth? Well here are just a few for you to consider.

1. It’s Nutrient Dense. Bones are made up of marrow and when you heat & breakdown the bones and all that wonderful goodness goes into the broth in the form of gelatin/collagen. Consuming it not only provides us with a source of collagen but also with many other amino acids, which are super beneficial for our body functions. In addition bone broth contains: calcium, magnesium, and phosphorus, iron, vitamins A and K, fatty acids, selenium, zinc, manganese.

2. It Beautifies us. Collagen is the building block for our skin, hair, nails! It’s rich in hyaluronic acid that helps move moisture around to areas you want wrinkles to disappear. Collagen helps our bodies work bette to burn more fat and form lean muscle.

3. It heals us. Not just by promoting more detoxification (amino acids glycine and proline aid your liver in removing toxins from your body) but the gelatin and other amino acids have proven beneficial to repair your gut lining. By healing our guts we can relieve so many other inflammatory conditions. In addition, proline, glycine, and arginine are highly anti-inflammatory compounds rich in bone broth.

4. It lets you move freer. Bone broth gives you a generous supply of glucosamine, chondroitin, and other glycosaminoglycans (GAGs) that help heal your joints. In addition, the hyaluronic acid helps to lubricate your joints, keeping them healthy and pain-free.

Really, from weight loss, to improved sleep and health, its a no brainer that you should incorporate this into our diet.