Adobo


Adobo is unofficially considered the national dish of the Philippines. Extremely simple to make and also extremely delicious, this dish is traditionally made using a soy sauce and vinegar combination that when slowly simmered and reduced infuses your choice of protein with enormous flavor that is lip-smackingly addictive! Adobo can be made with beef chuck, pork, chicken drumsticks or thighs, or can even be made vegetarian with tempeh. This dish tastes wonderful served with rice and steamed vegetables such as bok choy, spinach, or broccoli. Make it even lower carb with cauliflower rice. Though the traditional method for preparing adobo uses soy sauce and white vinegar, this recipe uses the healthier alternatives of coconut aminos and apple cider vinegar. Prepare this simple dish on the stove or even in the crockpot!

Ingredients

1- 1/2 Tbs high-heat oil (like coconut or avocado oil)
2 yellow onions, sliced
3-4 Tbs garlic, minced
2 1/2 to 3 pounds bone-in skinless chicken thighs (about 8 thighs) OR 10 drumsticks, or 2-3 pounds of chuck roast, or 2-3 pounds of pork tenderloin, or 3 packages of tempeh, cubed
5 dried bay leaves
1 teaspoon peppercorns
1/2 cup coconut aminos or high-quality Nama Shoyu soy sauce
1 cup raw apple cider vinegar
1 cup water (if cooking on stove)
1 Tbs coconut sugar (optional)

Directions:

If preparing on the stove:

Combine your choice of protein with the coconut aminos and garlic and let marinate 1 hour in the fridge.

On a medium-high flame using a large pot, add the oil. Sauté garlic, onions, and peppercorns until garlic and onions are slightly browned.

Add your protein and cook for 10-12 minutes until browned on all sides, adding more oil if needed.

Add vinegar, water, coconut aminos, bay leaves, and coconut sugar and simmer for 1 hour, partially covered until protein is tender, adding more water if needed.

If using a crockpot:

Combine your choice of protein with the coconut aminos and garlic and let marinate 1 hour in the fridge.

Put onion and garlic into the bottom of your slow-cooker (no need for oil here).

Place your choice of protein on top and cover with peppercorns, and bay leaves.
Pour the coconut sugar, coconut aminos, and apple cider vinegar on top (we are not using water for this method).


Cover and cook on low for 5-7 hours.

Serve with cauliflower rice, regular rice, or quinoa, and don't forget the steamed veggies!

Enjoy!

Raw apple cider vinegar is a raw, living food made by twice fermenting fresh, unfiltered apple juice. This results in a delicious, nutrient-dense vinegar that can be consumed in a glass of water as a health tonic, used in salad dressings, used to replace lemon juice to provide acidity to dishes, or even used to make pickled foods like pickled cucumbers or onions! It is high in potassium and due to the raw living nature, contains some beneficial bacteria for our gut. Some studies suggest that it is promising for Type 2 diabetics: it has been shown to improve insulin sensitivity and help lower blood sugar responses after meals. Other studies have shown that daily consumption of apple cider vinegar over a period of several months led to reduced belly fat and weight loss (6).

Coconut aminos is a savory, salty sauce made from the fermented sap of the flowers of the coconut tree. Coconut aminos contain 17 amino acids, potassium, Vitamin C, Vitamin B, and has a low glycemic index. It is soy free, gluten free, and tastes like a less salty, slightly sweeter version of soy sauce. It is extremely versatile just like soy sauce and adds a delicious zing of flavor to stir frys, homemade dressings, sushi, and marinades. 

Onions may make you cry when you cut them (try chilling them first to avoid this!) however their benefits for your health will make you rejoice! They're very high in Vitamin C, B vitamins, and potassium. Onions have been traditionally used as a folk remedy for centuries to ward off illness, with some cultures suggesting adding raw sliced onions in your socks and wearing them to bed. Anecdotally this method has been claimed to boost one's immune system to the point of eradicating illness.

Studies show that onions have a number of benefits for cardiovascular health. Regular consumption of onions may prevent the development of heart disease, lower blood pressure, and even lower cholesterol levels. A high consumption of alliums has also been associated with a decrease in colorectal cancer and a decrease in tumor development. Additionally, onions are high in prebiotic fiber, which is a type of fiber that feeds our "good" gut bacteria (9).

References

6 Health Benefits of Apple Cider Vinegar, Backed by Science. Gunnars, Kris. Retrieved October 5, 2020. https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar

9 Impressive Health Benefits of Onions. Kubala, Jillian. Retreieved October 5, 2020. https://www.healthline.com/nutrition/onion-benefits#TOC_TITLE_HDR_3