Game Day Fried Chicken

Fried Chicken & KaleI’m always a little bummed when Labor Day arrives and brings an end to summer, but then I remember the good news – football has finally returned!  Lounging around all weekend, going to tailgates and attending watch parties can make it hard to eat healthy, but I try to take the challenge as an opportunity to create new versions of typically not-so-healthy foods.  Today, I’m sharing an easy twist on fried chicken that will totally satisfy your finger-food cravings.

Ingredients:

  • Approx 1 lb organic chicken (breasts, wings & drumsticks will all work for this!)
  • 2 organic, pasture-raised eggs
  • 1/3 cup coconut flour
  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • 1 tablespoon smoked paprika
  • 1 teaspoon oregano
  • 1 teaspoon cayenne pepper
  • 1 teaspoon salt
  • 3/4 cup coconut oil

Preparation:

Rinse the chicken and then pat dry.  If you are using chicken breasts, cut into 1 inch thick strips to make tenders.

Whisk the eggs in one wide, shallow bowl.  In another bowl, mix the coconut flour and spices.

Take each piece of chicken and coat it with egg, let excess drip and then dredge it through the flour mixture until completely coated.  Place these pieces on a new plate, put on your apron and you’re ready to fry ’em up.

Heat the coconut oil over medium-high heat on the stove in a frying pan.  For some extra flavor, I love to add a tablespoon of bacon grease to the oil.  You’ll know the oil is ready when you add a piece and it sizzles. Add 3-4 pieces to the pan and let it sizzle for 3 minutes per side.  Work in batches so the oil stays hot…. once those 3-4 pieces are done, you can add the next round.

Once you remove the chicken from the frying pan, place it on a baking sheet (best to add parchment paper underneath for easy clean-up).  If you made chicken tenders, they are likely ready to eat right-away, but thicker cuts, especially those bone-in, may need some time in the oven to finish cooking.  Use a meat thermometer to test so you don’t overcook.  I usually put drumsticks & wings in a 325 degree oven for just 5-10 minutes.

This fried chicken is crispy, tender and flavorful with just a bit of kick. Plus, it is gluten-free, paleo and full of health benefits from the coconut oil it’s fried in!

Best served with an ice cold kombucha & kale chips… Enjoy!

Lemon Cream Pasta

I can’t believe it has been over a year since our trip to Europe.  I so miss the days of walking everywhere, drinking wine & cappuccinos and eating ALL the pasta.  My favorite part of the trip was a 5-hour private cooking class in Lucca, Italy – check out my brother’s travel blog for all the yummy details!  When I am craving comfort food, my new go-to is the lemon cream sauce we learned to prepare.  It’s light and perfect for summer. Today, I’m sharing it prepared two ways.  The flavors in both of these recipes will blow you away… they certainly don’t taste healthy. Plus, both of these recipes can be made in 30 minutes, so it’s perfect for a quick weeknight dinner.

For the Lemon Cream sauce…

Simmer the zest of 1 lemon in a tablespoon of butter or coconut oil for one minute on low heat.

Then add 4 tablespoons of bone broth (or white wine).  I always have bone broth on hand and try to use it as much as possible… it’s a super-food that helps with digestion, supports our immune system, remineralizes our teeth, and is vital for our connective tissues (ligaments, joints).  Simmer for another minute.

Next, add 1 cup of organic heavy cream, the juice of half a lemon and a pinch of sea salt (I use pink Himalayan salt). Bring to a low boil, whisking frequently, to reduce the cream.  After 10 minutes, remove from heat and let it sit – it will continue to thicken as it cools. While the sauce is sitting, you can make the pasta.

Veggie Noodles with Italian Sausage

For a completely grain-free version, you can make “noodles” from squash & zucchini.  I use this julienne peeler to make the veggie strings, but of course you can use a spiralizer if you’re fancy.  Then, saute the “noodles” in a bit of olive/coconut oil over medium heat for a couple of minutes just until they are soft. Season with salt and toss with the warm sauce.

Complete the meal by topping with sliced organic Italian chicken sausage for some protein.

Veggie Noodles with Lemon Cream Sauce

Einkorn Pasta with Kale & Pancetta 

Despite the fact that so many people are having problems with the gluten in modern wheat today, not all gluten is actually bad.  Societies have eaten wheat for the centuries and been entirely healthy… even Jesus broke bread!  Over the years, wheat has been hybridized to increase crop yield and is now high in they type of gluten to which most of us are intolerant.  There is an ancient version of wheat that remains unhybridized and contains a completely different, more digestible version of gluten.  This is the traditional wheat that our ancestors ate and were nourished by.  Many with gluten allergies & intolerances are even able to eat Einkorn wheat without reaction. Read more here.

Anytime I want to enjoy real pasta, I make Einkorn pasta. I buy mine at Whole Foods or Natural Grocers and it’s prepared just like any other pasta.

To complete this meal, I saute sliced pancetta (or turkey bacon) and kale, then toss with the pasta and lemon cream sauce.

Einkorn with Kale and Pancetta

Happy cooking!

For your listening pleasure…

PodcastsIf you’ve been wanting to learn more about health, but not so much into doing lots of research or reading, this post is for you!  While I love reading & highlighting a good health book now and then, I don’t always have the time or energy for it.  I love listening to podcasts during my commutes to (1) avoid annoying radio commercials and (2) to encourage and remind me to maintain a healthy lifestyle.  Here are a few of my favorite podcasts & some episodes I found interesting to give you a place to start:

  • Underground Wellness – By far my #1 pick… I love everything I’ve listened to and there are years worth in the archive.  It’s hard to pick, but here are a few of my favorite episodes: Deep Nutrition with Dr. Cate Shanahan, MORE Deep Nutrition, The Coconut Oil Miracle with Bruce Fife, Heal Thy Mouth with Will Revak of OraWellness, Genetically Modified Foods with Jeffrey Smith, The Hormone Cure with Dr. Sara Gottfried, Gerald Roliz: Ex Pharma Sales Rep Tells All.
  • Wellness Mama – I love Katie’s blog, so of course love her podcasts: How to Know if You Have Gluten Sensitivity, Micronutrients & Healthy Fats, Can Cavities Remineralize?, Reversing Infertility & PCOS Naturally
  • The Primal Blueprint – Interviews with health experts and narrated articles from Mark Sisson’s super popular paleo blog
  • Bulletproof Radio – Best enjoyed with a cup of bulletproof coffee: Dr. Cate Shanahan and Bulletproofing the NBA, Hashimoto’s: The Root Cause, Dr. John Salerno: Holistic Medicine, Heavy Metals & Allergies; Dr. Daniel Amen: Alzheimer’s, Brain Food & SPECT Scans
  • Balanced Bites – Two gals talking about modern real-food living: Women’s Health, PCOS & Body Image with Stefani Ruper; Overcoming Adrenal Fatigue with Laura Schoenfeld
  • The Fat-Burning Man – Abel James experienced quite the life change by transitioning to a “wild diet”: Raw + Paleo for Your Dog, Dr. Alan Christianson: The Adrenal-Reset Diet

Do you have any others to recommend?

Happy listening!

Do You Breakfast?

HoneymoonBreakfast is, by far, my favorite meal of the day.  If I didn’t have to rush out the door each morning for work, I’d take the time to prepare poached eggs, migas or cinnamon french toast with strawberries (paired with a coconut milk cappuccino or mimosa, of course!).  Getting to enjoy breakfast is one of my favorite parts of vacation and the weekends.

But reality is most of us just don’t have time for that. Most of you, I can imagine, skip breakfast altogether most mornings.  I’m sure you’ve heard it time and again, but breakfast really is the most important meal of the day.  It jump starts your metabolism, gives you energy, and prevents the hunger that puts you in a bad mood or causes you to overeat later in the day.  Plus, a healthy breakfast gives your body the best chance of absorbing those vitamins and minerals more easily at the start of the day, cutting down on your cravings later.

When my doctor told me last Fall that I needed to add 80 grams of protein into my diet each day, I knew that I would have to find a way to increase my intake at breakfast.  I thought I would share a few of my quick go-to favorites for those of you looking to mix up your routine:

Poached Eggs on Sprouted Wheat Toast with AvocadoPoached Eggs

If you have an egg poaching pan, this option is as fast and easy as boiling an egg.  While the eggs are cooking, I toast a piece of sprouted wheat bread (read why here), slather with organic butter or coconut oil and then top with sliced avocado.  It takes me about 7 minutes total to throw together this delicious, filling meal.

On a side note, I always make sure to buy free-range, organic, soy-free eggs because they are the most nutrient-dense.  I get this local brand at Whole Foods/Natural Grocers and love them; you truly can taste the freshness: Coyote Creek Farms.

Egg Bacon Muffins

I originally found this recipe on one of my favorite health blogs, Wellness Mama, and I love its versatility.  It is so incredibly easy to mix up a batch and throw in whatever extra vegetables are in your fridge.  Also, bacon!  I will make these on Sunday night for the week.  I usually eat a couple of these at a time – wrap them in foil and warm a few minutes in the toaster oven, then eat them in the car.  If you want to nix the bacon for whatever crazy reason, you can also just whip up some eggs, throw in some diced veggies and bake in muffin tins for mini frittatas.

“Bento Box”Bento Box

This is another one of those easy make-ahead options that you can put in a container to grab on your way out the door.  Simply boil a couple of eggs (can’t boil an egg? try this!), throw in a few berries for an antioxidant boost and then I add a muffin or two that I’ve baked on Sunday.  This gluten-free banana muffin is one of my favorite & totally healthy recipes – you can add in a couple tablespoons raw honey if you like it sweeter or some dark chocolate chips and nuts for some texture.

Greek Yogurt & Grain-Free Granola

Yogurt and GranolaGreek Yogurt is a yummy way to get some great protein in the AM with 15 g in 1 cup.  I personally love the Wallaby brand made with organic whole milk from pasture-raised cows and no artificial ingredients. Then, I top with some grain-free granola and fresh berries.  I recently found this Wildway Granola at Whole Foods and fell in love… it’s not cheap but it’s packed with fiber & protein (8g), is completely raw, has no added sweeteners. It is made entirely of fruit, nuts, and seeds, so is gluten-free, paleo and truly the healthiest pre-made version of granola you can buy.  P.S. I also love this as a late night protein snack to help me fall asleep.

GoMacro Bars

If you want an option with zero prep, try these tasty, wholesome breakfast bars.  My favorite is the Peanut Butter Chocolate Chip with 12 grams of protein.  I love this brand because they are organic, GMO-free, soy free (try finding another protein bar that is, especially with chocolate), free of refined sugar AND are reasonably priced compared to other options.  The whole mission of GoMacro is to provide a “macrobiotic” or minimally processed, found-in-nature product. You can buy them individually or by the case for a discount at Whole Foods or Natural Grocers.

Any other healthy breakfast ideas? Please share – I am always looking to mix it up!

My Inspiration – Deep Nutrition

A few months ago, some dear friends loaned me a book that changed my perspective on health forever – Deep Nutrition: Why Your Genes Need Traditional Food, written by Dr. Catherine Shanahan and her husband, Chef Luke.  I was first inspired by Dr. Cate’s own personal story: after visiting many doctors and trying to use what she had learned in medical school to solve her unexplained health issues, she finally found healing by studying, at Luke’s suggestion, nutrition. It’s a miraculous story, and I don’t want to spoil it in hopes that someday you’ll read it too, but it’s what finally gave me hope for finding my own healing.

Since Dr. Cate is an expert in genetics, she uses this book to connect the dots between nutrition and it’s effect on our genes.  I can be quite the critic, so although I struggled at times through this science-heavy book, I appreciated the fact that she explains the biological reasons behind every claim she makes.  Essentially, our genes have been shaped by what our ancestors ate, and continue to be influenced by every bite we take.  You don’t have to go back as far as Paleolithic times, diets for which we have very little evidence, to find out what makes our bodies survive and thrive; you only need to look at the traditional cuisine of authentic cultures that exist worldwide today and have endured the test of time. Dr. Cate’s theory is the “Four Pillars of Authentic Cuisine:”

  • Meat cooked on the bone
  • Organs and offals
  • Fresh (raw) plant and animal products
  • Fermented and sprouted foods

Thankfully, our genes bounce back very well, so it’s never too late to make a change.  I’ve only been following this nutritional method (though I’ll admit, not as closely as I should, hence my resolution) for a few months and I’ve already seen a dramatic change in how I feel.  More than that, I’m making a difference in the lives of my future children by passing down my genetic wealth and giving them a real chance to be happy and healthy.

Deep Nutrition is full of so much great information that one post, or even a few, would not do it justice.  I’ll spend the next few weeks delving into these four pillars and the topics discussed in the chapters of this book, as well as share some recipes that I’ve created to follow these ideas in a practical world.

Which of the four pillars are most surprising to you?