Flourless Almond Crusted Chicken Strips

Flourless Almond Crusted Chicken Strips

Ingredients:

1 lb. of chicken tenders

1.5 cup of almond flour

2 eggs

1 tablespoon of paprika

1 tablespoon of onion powder

2 teaspoons of garlic powder

1 teaspoon of pepper

1 teaspoon of sea salt

Pam cooking spray

Directions:

1. Pre-heat the oven by turning on the broiler. Set at Medium-High

2. Gather all the dry ingredients in a medium size serving bowl. Mix well and place to the side.

3. In a smaller bowl, crack the 2 eggs and mix well. This will be used to dip the chicken tenders.

4. Cut up the chicken breast into tenders and place them in another medium size bowl.

5. Grab a roasting pan and spray the bottom with Pam olive oil spray.

6. Set all 3 bowls together next to the roasting pan. You will start by dipping the chicken tender in the egg mixture. Place the chicken strip on the dry ingredients and make sure it is completely covered. Place that strip in the roasting pan. Repeat until the whole pan is full of chicken tenders that are ready to roast. Once you finish, wash your hands and spray the top of the tenders with the Pam Olive oil spray.

7. Place the roasting pan directly under the broiler and cook one side from 5 - 7 minutes or until golden brown. Flip the tenders to cook the other side.

Eggs Florentine Recipe

Image Credits: Egg Farmers of Alberta

Ingredients:

Spinach · raw - 2 cup

Egg · whole · raw · fresh - 3 large

Cheese · parmesan · grated - 2 tbsp

Salt · table - 1 dash

Spices · pepper · black - 1 dash

Spices · nutmeg · ground - .5 tsp

Preparation & details:

Wilt spinach in a skillet over medium heat.

Season spinach with salt, pepper and nutmeg. When spinach is hot, crack eggs on top. Salt and pepper the eggs and put the lid on. In a few minutes, the eggs will be steam-cooked.

When they are almost how you like them, sprinkle the cheese on top of the eggs and put the lid back on until the cheese is melted.

Winter Vegetables: Benefits of Cauliflower

Benefits of Eating Cauliflower

Contains Tons of Vitamins and Minerals

Cauliflower is a rich source of folate, B complex vitamins and vitamin E. It provides vital minerals such as calcium, magnesium, iron, phosphorous, potassium, sodium and zinc without adding any harmful cholesterol. It is a good source of protein, unsaturated fats, and essential omega-3 fatty acids. It also provides dietary fiber and contains smaller amounts of natural sugars as compared to the other members of its botanical relatives, such as broccoli.

Provides Protection and Nourishment By Boosting the Immune System

Cauliflower has power antioxidants, such as, Vitamin C and manganese that help provide protection  and nourishment to the body. With immune-strengthening nutrients, and other healthy components, the presence of vitamin C, cauliflower in it inhibits various infections and strengthens the defense mechanisms of the body by hampering the growth of disease-causing inflammation. It also contains photochemical called glucosinates and insoles that stimulate cancer-blocking enzymes and alleviates oxidative stress and damage caused by free radicals.

Helps with Hypertension

Besides fighting free radicals, cauliflower has Vitamin K and glucoraphanin that ensures blood circulation and proper function of the blood vessels. Eating cauliflower also reduces the risk of atherosclerosis and promotes cardiovascular health. Also, vitamin K, may help in preventing bone loss in both men and women.

Great Source of Fiber, Controls Cholesterol

Cauliflower is a great source of dietary fiber. It aids in digestion and promotes the elimination of toxins from the body. The presence of glucoraphanin, glucosinolate, and sulforaphane in this vegetable protects the stomach lining and helps in resisting the growth of Heliobacter pylori bacteria. The antioxidant and anti-inflammatory properties of the glucoraphanin and sulforaphane present in cauliflower help with the levels of LDL (bad) cholesterol. It also promotes the stimulation of HDL (good) cholesterol and lowers blood pressure. 

In addition, the fiber and omega-3 fatty acids present in cauliflower also prevent hardening of the arteries. Dietary isothiocyanates in cauliflower prevent the risk of various abdominal disorders such as stomach ulcers and colon cancer.

Helps Absorb Iron and Bone Density

It helps to better absorb iron in the blood with Vitamin C present in cauliflower . This helps to increase the hemoglobin count in the body. Vitamin C, also plays an important role in the production of collagen that protects the joints and bones from inflammatory damage. 

Aids In Weight-Loss 

Cauliflower possesses anti-obesity bacteria called indoles . Studies have found that consumption of cauliflower is beneficial in preventing various inflammatory and metabolic disorders in the body. It also helps in the stimulation of fat-burning thermogenesis, aids in weight loss and prevents obesity.

Aides In Growing Healthy Babies

Including cauliflower in your diet during pregnancy is beneficial because of the presence of essential folate, which helps in healthy neural development of the baby.

Helps Keep Efficient Nuerological Communication

Cauliflower contains minerals choline and phosphorous that are both effective in repairing cell membranes. This is essential for the efficient functioning of the brain and nervous system for transmitting nerve signals. In addition, the presence of potassium and vitamin B6 in cauliflower plays an important role in maintaining brain health and promoting proper communication in the nerves

Source: Organic Facts

Mediterranean Chicken Recipe

Mediterranean Chicken with Cucumber Salad

Mediterranean Chicken

Ingredients:

3 boneless chicken breastEdit
1 medium onion
4 roma tomatoes 
4 Roma tomatoes whole (2-3/5" dia)Edit
1 cup of bone broth
1 tablespoon of fresh grated ginger
1 tablespoon of minced garlic
1 teaspoon of cumin
1/2 teaspoon of turmeric
1/4 teaspoon of cinnamon
1/4 teaspoon of black pepper
1/2 teaspoon coriander

Directions:

Step 1: Dice up the chicken breast into cubes and the onion. Heat up a large skillet and add 1 tablespoon of olive oil. Add the chicken breast with the onions and saute for about 3 minutes. Add the cumin, coriander, cinnamon, turmeric and pepper. Cook until chicken is all white.

Step 2: Add the Roma tomatoes, ginger, garlic, and broth. Cover and simmer on a low heat for 15 minutes.

* Tastes great paired with brown rice and any other green vegetables

Easy Tips To Handle Family Holiday Get-Togethers, Galas or Parties!

7 Easy Tips To Handle The Holiday Events

• Eat clean and low carb throughout the day, so you can enjoy yourself at the party. You can also fast all day to enjoy yourself even more. 

• Do not attend a party or function while you are hungry; you will start attacking all your favorite foods. Make it an incentive to eat your greens first before you attack the sweets. The more you fill up with greens the less room you will have available for the bad stuff. 

o        Include at least 3 dark green vegetable side dishes

§     Has less calories per serving

§     Has vitamins, lowers cholesterol, and blood pressure

§     Tons of Fiber to keep your weight management in check

§     Recipes

§     Broccoli, Shitake and Red Onion Roast

§     Balsamic-Glazed Green Beans And Pearl Onions

§     Brussels Sprouts with Bacon, Garlic, and Shallots

§        Use Turkey Bacon for less calories

o        Healthy sweet potato recipes

§     Sweet potato is loaded with vitamin C vitamin A, potassium, calcium, and iron

§     Used by bodybuilders to help build muscle

§     Recipes

§     Sweet Potato Casserole

§     Marshmallow Whipped Sweet Potatoes

• If you want to try everything that is displayed to eat for Thanksgiving then get small portions of each.
• Getting 1 - 2 oz of each dish will save you unwanted calories you do not want to take in and will save you from looking like a prude during Thanksgiving.

• Take your time while eating
• Your body does not know it is full until 20 minutes. 
• Take your time and converse with you family and friends. I'm sure there is a lot of catching up to do

o        Healthy pie recipes

§     Make sweet pies without all the unwanted extra calories

§     Recipes

§     Pumpkin Pie With Rum

§     Oatmeal-Nut Crunch Apple Pie

§     Pear Custard Pie

• Drink some water between every alcoholic beverage.

o        Drink red wine, low calorie beer, or water splash with a little fresh squeezed juice

§     Cut out sodas, especially diet sodas

§     Red wine and dark beers are loaded with anti-oxidants

§     Drink beer like Miller 64 and other low calories that are under 100 calories

§     Fresh orange juice or homemade organic lemonade has less calories than the high corn syrup prepackage ones.

• Sit down at a table away from the bar and food so you won't be tempted to go get more food.

• Alcohol opens up the appetite. So the more you drink, the more you will eat ruining all the fitness goals you accomplished for the week or maybe a month. This depends on how bad you cheat on your diet. It takes 3500 calories to gain 1 lbs. of FAT! 
• If you want to try everything that is displayed to eat for the event of holiday then get small portions of each.
• Getting 1 - 2 oz of each dish will save you unwanted calories you do not want to take in and will save you from looking like a prude during Thanksgiving.

• Spend time socializing and networking so you don't focus on the food.

• Go for foods you wouldn't normally eat.

o        Eat only 1 - 2 servings of protein and other sides

§     Do not overload your plate

§     One serving or turkey or chicken without skin: 2 oz. = 50 - 70 calories (depending on how it was cooked)

§     Limit your eating to 2nd's and not 3rd's

o        Add whole grain to stuffing

§     Lowers many chronic diseases 

§     Helps weight management 

§     Lowers blood pressure

§     Lowers gum disease and tooth decay

§     Recipes

§     Bulgur Stuffing with Dried Cranberries and Hazelnuts

§     Wild Rice Stuffing With Apple and Sausage

• Look at all the food options before diving right in.

Chicken with Mushroom and Lentils Soup

Chicken with Mushroom and Lentil Soup

2 boneless chicken breast, diced

2 oz. onions, sliced

4 carrots, sliced

5 cloves of garlic, minced

1/2 head of cabbage, diced

1 cup of lentils

2 cups of chicken broth

2 tsp of thyme

olive oil

Directions:

Step 1: Heat some olive oil in a pan and cook the diced chicken for 10 minutes. Then remove and set aside.

Step 2: Add all of the veggies and a 1 cup of broth to the pan. Cook for another 10 minutes.

Step 3: Stir in the remainder broth, lentils and thyme. Cover and cook on low for 15 minutes or until the lentils are soft. Return the chicken to the pan and heat through for 5 minutes.

Nutrition Facts Chicken with Mushroom and Lentil Soup Serving Size 1 bowl Amount Per Serving Calories 317.95 Calories from Fat  50 % Daily Value Total Fat 5.3g 8%    Saturated Fat 0.96g 5%    Trans Fat 0g   Cholesterol 87.75mg 29% Sodium 343.7mg  14% Total Carbohydrate 28.41g 9%    Dietary Fiber 10.26g 41%    Sugars 8.76g   Protein 41.02g  82% Vitamin A (IU) 452.93 9% Vitamin C 92.16mg 154% Calcium 129.4mg 13% Iron 4.5mg 25%