Garlic Roasted Chicken

Proteins are essential for countless reactions in the human body and without an adequate intake of proteins our entire body cannot function properly.  The challenge is to find good quality sources.   Nuts, seeds and beans are rich sources of proteins but not everyone can easily digest them.  Pasture-raised animal products and wild fish (especially wild Alaskan salmon) have been shown to be great protein sources that are well tolerated by the majority of people.

Choosing pasture-raised animal products is crucial.  The factory animals are often treated with antibiotics, fed with cheap grain products mixed with other chemical, which will end up in the meat. The meat as a final product also treated with chemical mixtures to give it better color and texture.  All of these eventually end up in your body if you eat it. 

Several studies have been done comparing pasture-raised versus grain-fed animal products.  Pasture-raised animals have higher levels of vitamins and other micronutrients, approximately 3 times more Omega -3 and another types of good fat, 288% more vitamin E content, 54% more beta-carotene content, twice as much vitamin B2, three times more B1, 30% more calcium, 5% more magnesium, and more selenium than conventional grown animal products. 

Organic and local animal products have more nutrients, fewer chemicals, helps strengthen local economy, protects the farmland, have less long-distance shipping and is more delicious. 


  • 1 organic pasture-raised chicken
  • Sea salt, fresh crushed black pepper
  • 4-5 garlic cloves, minced
  • Fresh or dry herbs (parsley, dill, oregano, rosemary …)
  • 2-3 Tbsp. extra- virgin olive oil
  • Crushed red pepper (optional)


Pat the chicken dry with a paper towel.  Place the chicken in a glass container and sprinkle with salt, black pepper, garlic, herbs and olive oil.  Rub the chicken, cover a glass container and marinade the chicken at least 8 hours. 

Preheat the oven to 450 degrees.  Place the chicken, breast side up in a roasting pan.  Roast for 15 min.  Reduce heat to 350 degrees and continue to roast about 45 min more.  The chicken is done when its juices run clear or when internal temperature reaches 165 degrees.  Exact timing will depend on the size of the chicken; larger ones may take more time while smaller ones will need less.  Let the chicken rest 10-15 min before carving.

*To use the leftover roasted chicken with: roasted vegetables; baked sweet potato; fermented vegetables like sauerkraut (see my previous blog for the benefits and fast fermentation); add some shredded chicken to your lunch green salad or creamy soups; or saute onion and chicken in coconut oil and serve with any grain or vegetables.

** Cooked meat will last in the refrigerator for up to 5 days

***When we buy Organic pasture-raised chicken, we want to use every penny of what we invested in.  So don’t forget to save the bones to make easy (in slow cooker) and delicious homemade bone broth.  Keep the bones from roasted chicken in a plastic bag in a freezer and watch for my next video.