Day 1 — Monday, March 30

8–12 oz of Swanson Chicken Bone Broth (pre-salted, better taste) into a pot or microwave-safe mug. Kettle & Fire also works. Minimum 8 oz for phosphorus protection.

Stove: medium heat until steaming (not boiling), ~3–4 min. Or microwave 2 min.

Add Morton's Iodized Salt generously — at least 1/2 tsp. Unsalted broth tastes terrible. Salt makes it drinkable.

Do NOT drink all at once. Small sips over 1.5–2 hours like coffee.

Nausea or discomfort? Slow down. Smaller sips. Your stomach is waking up.

4–5 boneless chicken thighs (~2 lbs). Season with: Morton's iodized salt, black pepper, garlic powder, oregano, cumin. Toss in a ziplock bag. Store in fridge overnight.

Dice 1 large onion, 3 garlic cloves, 1 red or yellow bell pepper. Store in a container in the fridge.

1.5 cups rice + 3 cups water + 1 tbsp olive oil + 2 cloves minced garlic + 1 packet sazón (or 1/2 tsp turmeric + pinch cumin) + Morton's salt. Bring to boil, stir once, cover, reduce to low, 18–20 min. Don't lift lid.

Non-stick pot, 2 tbsp olive oil, medium heat. Sauté diced onion 3–4 min until translucent. Add garlic, cook 30 sec. Add diced bell pepper, cook 2 min.

Pour 1 can (8 oz) tomato sauce + 1/4 cup water. Stir in 1 tsp oregano, 1/2 tsp cumin, salt, pepper. Bring to simmer.

Nestle seasoned thighs into the sauce. Cover. Reduce to medium-low. Cook 25–30 min until chicken is tender and falls apart. Flip halfway.

Small pot, 1 can black beans (drained & rinsed), 1 tbsp olive oil, 2 minced garlic cloves, pinch cumin, pinch oregano, salt. Simmer 10 min until thickened.

Peel plantains, cut into 1-inch rounds. Non-stick pan, 1/2 inch vegetable oil, medium-high heat. Fry rounds 2–3 min per side until golden. Remove, smash flat with bottom of a cup or plate. Re-fry smashed pieces 1–2 min per side until crispy golden. Drain on paper towels. Salt immediately.

Yellow rice on one side. Braised chicken with sauce ladled over. Black beans alongside. Tostones on the plate. Cilantro on top.