This is a budget friendly recipe, really easy to make and tastes divine. My whole family adore it.



8-12 chicken drumsticks or Marylands (skin on)

1 tablespoon of smokey paprika

1 tablespoon rice malt syrup or honey

2 red onions, peeled and diced

250ml (1 cup) of chicken bone broth (stock), recipe here

2 cloves of garlic, peeled and sliced or crushed

2 sticks of celery, sliced

2 carrots, sliced

2 dutch cream or Kipfler potatoes, peeled and roughly diced

1 teaspoon cumin, ground

1 teaspoon of fresh grated turmeric (or ½ teaspoon dried)

1 teaspoon fresh chopped rosemary (or ½ teaspoon dried)

Pinch of chilli flakes, optional

1 large lemon, sliced into about 8 wedges

Sea salt and pepper, to taste



  1. Preheat your oven to 180℃ / 350℉
  2. In a big bowl, toss the chicken with the sweetener, paprika and a pinch of sea salt to coat it.
  3. Place a large baking dish (I use a cast iron one) on your stove top and over a low to moderate heat, sauté the onion in a little butter to ghee until just translucent.
  4. Push it to the side (away from the heat), turn up the heat and brown your chicken on all sides. Remove from the heat.
  5. Add the bone broth, garlic, celery, carrots, potatoes, cumin, turmeric, rosemary and optional chilli flakes.
  6. Gently mix it with the chicken and season again if needed.
  7. Arrange the lemon wedges, flesh side down between the pieces of chicken.
  8. Pop in the preheated oven and bake for 1 hour.



  • On a bed of greens (they will wilt under the casserole).
  • With fresh parsley or peas.
  • On cauliflower rice, quinoa or couscous.




A few weeks ago in a Sunday Morning, I volunteered to fundraise for my kids swim club by working at a Bunnings sausage sizzle. Yes – I was selling sausages in white bread and cans of soft drinks!! I could tell many a tale from my morning peddling sausages in bread, but one father’s comment, in particular, struck a chord and prompted this post. He was desperately trying to convince his reluctant child to have a sausage and a can of soft drink because he was a growing lad and needed some ‘meat on his bones.’ I was desperately biting my tongue.


It’s not the first time I’ve heard this kind of comment. In fact, I’ve heard friends encourage their kids to eat dessert or sweets because they’re ‘too skinny’ or they need to ‘bulk up’. So I thought it’s time for me to talk about one of the fastest growing health conditions – Metabolically Obese Normal Weight (MONW) which is used to describe a person who is in an ideal weight range, but has more body fat than is healthy (often distributed around their vital organs rather than outwardly about their belly). The common name used to describe the people suffering this condition is that they are ‘skinny-fat.’


According to the Daily Mail “Australians have already spent over $280 million on weight-loss products this year, with 75% of individuals admitting it is in the hope of becoming ‘skinny’.” I think it’s a shame that ‘healthy’ isn’t the goal here because being skinny, doesn’t necessarily mean that a person is any healthier than if they were obese.


You can appear skinny but be metabolically obese.


“We know that 68 percent of the American population is overweight and that most have diabesity (being somewhere on the continuum of pre-diabetes to Type 2 diabetes). The shocking news from a study published in the Journal of the American Medical Association is that nearly 1 in 4 skinny people have pre-diabetes and are “metabolically obese” (which means the fat is stored around your organs and this is really dangerous).


“What’s worse is that if you are a skinny fat person and get diagnosed with diabetes, you have twice the risk of death than if you are overweight when diagnosed with diabetes. Studies on teenagers found that 37 percent of the skinny kids had one or more signs of pre-diabetes such as high blood pressure, high blood sugar, or high cholesterol.” So almost four out of ten normal-weight kids are pre-diabetic!


Scary huh? This is a very real problem and is being seen more and more. Because someone doesn’t appear outwardly obese, they think they can get away with consuming a poor diet and often eat loads of sugar to ‘bulk-up’. It frightens me when I hear parents say that their scrawny kids or teens can ‘eat anything’ and never get fat, so they aren’t bothered by them eating a rubbish diet – fat or skinny, the long-term health implications of eating a highly processed, refined diet is disastrous.


Please, parents, I urge you, don’t let the outward appearance of your kids make you feel safe in turning a blind eye to the quality of the foods they consume. This problem is current, real and shortening the lives of this next generation.


For more inspiring healthy advice and delicious recipes, visit www.wellnourished.com.au.


Well Nourished

Well Nourished  

Founded by Georgia, a mum, cookbook author, naturopath with 19 years experience and the creator of The Well Nourished Lunch Box Challenge, Well Nourished delivers wholesome, easy-to-follow recipes targeted to busy families. Readers flock to Well Nourished for inspiring health advice and free, nourishing, family friendly recipes. // www.wellnourished.com.au