Hump Day Health Hack with @Amysfitnessandnutrition
It’s May and Duck Shooting Opening Weekend is done and dusted. So if you’ve got a few ducks lying around…or just fancy trying something new (you can also get duck from the supermarket of course), below are 3 delicious and nutritious ways to enjoy eating duck.
Sustainable Recipes
These recipes aren’t your usual duck breast in sugary Hoi Sin sauce (sorry). When we throw away the rest of the animal, we throw away some of the most nutrient-dense parts. Much to Scott’s disgust (de-feathering about 27 ducks last year so that I could make pâté) I believe in trying to use as much of the animal as possible (which can mean it gets fiddly). But in order to make our eating habits less wasteful and more sustainable, it’s something we really should start paying more attention to. Bones & Liver anyone?
Rustic Duck Ragu
Nutrition: Deliciously Healthy Dinner With Nothing Artificial
Using: Duck Breasts, Legs, or Whole Duck In The Slow Cooker
Meat: Duck, Duck Bone Broth (see below) or Chicken Stock, Bacon
Ingredients: Bay leaves, Brown onion, Celery, Garlic, Ginger, Parsley, Rosemary, Passata, Olives, Cinnamon & Cloves
Method: Ad lib with ingredient amounts – keep it rustic! Pre-braise the duck in the spices if you feel like it or just throw the lot in the slow cooker for 2-3 Hours. Shred the duck, remove the bones (keep for later) and enjoy!
Duck Bone Broth
Nutrition: Source of Gelatine & Collagen
Using: Whole Duck or Duck Bones
Ingredients: Duck carcass and any meat leftover, Water, Onion, Garlic, Cinnamon, Rosemary, Salt & Pepper, Cayenne Pepper & Turmeric
Method: Combine all the ingredients in a slow cooker and leave for at least 24 hours. After this, the bones can either be removed or blended into the mix as they should be soft enough to break down.
Duck Liver Pâté
Nutrition: Rich in Iron & B Vitamins
Using: Duck Livers (quite a few depending on the size)
Ingredients: Duck Fat, Shallots, Thyme, Garlic, Salt, Pepper & Cognac
Method: Chop all the ingredients finely and combine in a pan after 2-3 minutes and when the shallots have browned transfer to a blender and blitz until smooth. Leave in the fridge to cool. I have kept these recipes deliberately simple and not been too prescriptive. Rather than following a recipe it’s good to try and learn how much of each ingredient you want to add and how this makes the food taste. This said, please do drop me a message if you have any questions.