by admin

You don’t have to give up the foods you love to maintain your health and wellness goals…remember everything in moderation as long as it’s made with love! An important point to note is that I wrote “made with love,” not packaged or processed, “with love.” There are so many ways to remake your favorite foods so that the food becomes information for your body instead of something to fight against or weight to later lose. Here is a favorite to try out.

Fried Chicken

The first important thing to note is healthy food comes from healthy ingredients. As much as possible choosing organic meat and dairy products for you and your family should be a priority. Chicken is a great source of B vitamins, iron, and minerals- you don’t want additives, antibiotics, or growth hormones added to your diet, so prioritize healthy ORGANIC meats.

With this in mind choosing a breading and oil option should be given similar consideration. Many of us suffer from digestive distress due to undiagnosed gluten sensitivity or from the overprocessing of flour. Choosing an alternative flour option will not only enhance your meal’s nutrient value but also the taste! Some tasty options for chicken, seafood, etc. is almond flour, brown rice flour, coconut flour. Don’t forget your favorite spices- garlic powder, smoked paprika, cumin, cayenne(spicy), or get creative!

Using an oil that is helpful to your body, instead of one known to raise cholesterol or contain harmful saturated fat, will also aid in the health benefits of your meal. Some examples being Coconut oil (known for its content of helpful saturated fat, which has the potential to enable the body to raise good HDL cholesterol and lower bad LDL cholesterol). Another option is Avocado oil which is high in oleic unsaturated fats (heart-healthy) and also known to raise HDL and lower LDL.

This is a general recipe, but don’t let it hinder your creativity!

(This will only work with pieces of chicken that have the bones removed, ex. Chicken tenders or chicken breasts cut into pieces or thighs)


  • 3 medium chicken breasts or thighs
  • 2 eggs
  • 1tsp water
  • 1/4C. Tapioca flour/starch or brown rice flour
  • 1C. Alternative flour (almond, coconut, brown rice, etc.)
  • Spices- garlic powder garlic powder, smoked paprika, cumin, cayenne(spicy)
  • Salt & pepper to taste
  • Coconut/Avocado Oil for frying- approx: 1-2C.


For more nutrition advice, you can book with our nutritionist or call our office at 240-766-4552

  • Cut your chicken into strips or pieces, depending on your preference
  • In your first bowl scramble the eggs with water and set aside
  • In your second bowl, put 1/4C. Tapioca or brown rice flour
  • In your third bowl mix 1C. flour and spices/seasoning
  • Heat large cast-iron pan to a medium-high heat
  • Take chicken pieces and dredge in brown rice/or tapioca flour, then dip into egg mixture and then dredge again through the flour/seasoning mix, set aside
  • Add oil to pan and heat until hot
  • Finish dredging the chicken and when the oil is ready add to the chicken in a single layer to the pan. When all pieces are golden brown flip and continue on the other side. Cook for approx. 3-4 min on each side or until cooked through.
  • As you cook the chicken you can either set aside on paper towels, over a cooling rack, or put onto a cookie sheet in a warm (200 degrees F) oven to keep hot.


For more nutrition advice, you can book a consultation or call our office at 240-766-4552.

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