Recipe: Almond Flour Chicken Fingers

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My friend Katie is currently on the Whole 30 program, and as we were swapping healthy recipes the other night, she mentioned this one as a family favorite. While I’m not quite convinced I am able want to follow a strict eating regimen (you’ll have to pry carbs and dairy products out of my cold, dead hands!), I’m always game for anything that can get Hubby and I out of our weekly baked/grilled chicken rut. And this one just so happens to be pretty darn awesome.

Almond Flour Chicken Fingers

(recipe adapted from GenYFoodie)

Ingredients: 

  • 2 packages boneless, skinless chicken tenders
  • 2 cups almond meal
  • 1 tbsp paprika
  • 1 tsp cumin
  • 1 tsp cayenne pepper
  • 1/2 tsp black pepper
  • 1 tsp sea salt
  • 1/2 tsp garlic powder (we didn’t have, so I omitted)
  • 2 eggs

Directions: 

  1. Preheat oven to 375, and line a baking sheet with parchment paper.
  2. In a small bowl, lightly beat eggs, then set aside. In a shallow dish, mix together almond meal, paprika, cumin, cayenne, pepper, salt and garlic.
  3. Dredge each piece of chicken in egg, then roll in dry mixture to coat it completely. Repeat with each piece, arranging them all on baking sheet.
  4. Bake for 25-30 minutes or until golden.
  5. Serve with your favorite dipping sauce or chopped in a salad!

First prep the eggs in one dish, and measure out all the dry ingredients in another.

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Here’s what the coating looks like when it’s all mixed and ready for dipping.

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The almond flour helps create a wonderfully-thick breading, which will crisp up in the oven. These are all ready to go in for 25-30 minutes.

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And as an added bonus, the fat in the nut coating helps retain moisture for these little strips of goodness.

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One final tip: Make a double batch because they’ll disappear quickly!

10 hot nutrition trends for spring

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Spring is a great time to kick-start healthy eating habits.
Photo credit: EatRight.org

We wrote previously about tips for spring cleaning your workout routine, but that’s only half the equation for healthy living; feeling (and looking!) good requires a balanced diet in addition to regularly moving your body.

So for some ‘food for thought,’ below are 10 of the most buzz-worthy nutrition trends for spring, care of the folks at Western Athletic Clubs.

1. The Paleo Diet means eating only what people did in Paleolithic times, including a whole-food diet of fruits and vegetables, animal proteins, nuts and seeds – but no processed foods, dairy or gluten

2. Hunting/Foraging is for those who want to know exactly where their food comes from (the farm, soil, etc.) and can take the form of gardening, preserving, hunting and more

3. Acidic/Alkaline nutrition opts for a less acidic diet by maintaining a neutral pH level of 7.4. This is achieved by increasing vegetable intake and decreasing processed sugars

4. Coconut Oil is a saturated fat with properties, such lauric acids, that aid in digestion and in the protection of the body against fungus and bacterial infections

5. Coconut Water is unlike coconut milk or oil in that it has no fat, few calories and is very high in potassium. Many athletes use it as a replacement for sugary sports drinks

6. A Low Inflammatory Diet eliminates certain foods that can cause inflammation of the body, affect weight, joint pain, hormones, digestion and autoimmune issues

7. The Grass-fed Beef movement means eating meat from cows that are 100 percent grass fed (no corn) because it is lower in total fat and has a high Omega-3 profile

8. Eating right for Your Digestion can help people with Irritable Bowel Syndrome (IBS), for example, by decreasing sugar to limit bacterial overgrowth in the small intestine

9. A Low Fructose diet is popular with people combating weight gain, diabetes and inflammation because it eliminates high fructose corn syrup and similar processed foods

10. Finally, Gluten-Free diets eliminate gluten that’s found in wheat, barley and rye for individuals with allergies to it, as well as people who are experiencing related inflammation, poor digestion and weight gain