Coconut Crusted Baked Chicken Tenders

Lately, I have been seeing chicken tenders everywhere on my feed and I finally caved and made some recently. In a lot of the recipes, the "dredge" that you dip the chicken in before the coconut contains eggs and I was thinking of how I can make this recipe WITHOUT using eggs. This motivation stemmed from paying good money for my eggs and I rather eat them versus use them as an ingredient. I get these amazing pasture-raised eggs added to my CSA every week and while my veggies are super affordable (full box for $30.00), my eggs are not ($7.50 for 12). I had some flax meal on hand which leads to how I made my "egg substitute". 

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 Paleo, Gluten-free, and Dairy-free! 

Paleo, Gluten-free, and Dairy-free! 

So how did I make an egg substitute? I made it with flax meal! Also known as, "flax-egg" is a great egg replacement for vegetarians, vegans and meat eaters alike. It contains a good source of fiber and omega-2 fatty acids. Two things we all tend to need more of. 

How to make a "flax-egg". 

Making a flax-egg only take two steps and two ingredients. 

1. Per 1 egg equivalent, add 1 Tbsp. of ground flax meal and 3 Tbsp. of water. 

It is that easy! 

recipe (serves 3-4) 

Ingredients: 

For the chicken tenders: 

-1 lb. of boneless skinless chicken breast or thighs (I have done it with both and they both came out great!) 

-1 cup coconut flour

-1 tsp. garlic powder 

-1 Tbsp. oregano 

-1/2 tsp. cayenne pepper

-2 Tbsp. flax meal 

-6-8 Tbsp. of water 

-2 Tbsp. mustard 

-1 cup unsweetened coconut flakes

For spicy aioli: 

-1/2 cup organic avocado mayo 

-1 Tbsp. lemon juice 

-1/2 tsp. black pepper

-1/2 tsp. smoked ghost pepper chilies (*Can sub in any peppers or hot sauce you like.) 

Directions: 

-Pre-heat oven to 350 degrees F. 

-Prep the chicken by cutting the chicken into about 2 inches by 2-inch pieces. I find that you do not need to be too exact but try to make them look like chicken tenders and easy to eat with two bites. 

-Start your "dredging station": Place the coconut flour, garlic powder, oregano, cayenne, in one bowl. 

-In another bowl, add 2 Tbsp. flax meal, 2 Tbsp. mustard and 6 Tbsp. of water. Let sit. If the mixture looks very thick, add about 2-4 more Tbsp. to thin out a bit. 

-Add 1 cup of unsweetened coconut flakes to the last bowl. 

-Start assembling the chicken, by adding 1 piece of chicken into the coconut flour mixture, then the dredge, and then the coconut flakes. Repeat until all the chicken is fully prepped. Add it to a foil-lined cookie sheet. 

-Set a timer for 30 minutes and place the chicken in the oven. Halfway at 15 minutes, take the chicken out and flip them over. 

-Once the chicken has baked for 30 minutes. Set the oven on "BROIL" and broil on each side for 2-3 minutes. Be extra cautious, this can brown to burn in 0 to 60. Once brown on both side, take it out. Try to eat within the next 30 minutes. 

-The last step, mix all of the aioli ingredients in a bowl and mix well. You can use this to dunk the chicken in for a little sauce. Spicy and delicious! 

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Turmeric Spiced Golden Beet and Tuna Tower (Easy & Inexpensive!)

Turmeric Spiced Golden Beet and Tuna Tower (Easy & Inexpensive!)

Fish is gotta be hands down my favorite food! My favorite type of fish is sashimi but can get super pricey if I consume on the regular. One thing I do keep on hand is canned tuna in olive oil and it is a staple in my Tupperware lunches.  I was inspired to make a bright and colorful dish inspired my tuna tartare towers. What I came out with is golden beets dressed in almond butter turmeric dressing and layered with tuna salad with parsley. This dish was a nice and light lunch and only took about 10 minutes to whip up. Note: I use a Trader Joe's salad dressing in this recipe but this post is not sponsored. I just really enjoy them and recommend to my clients.

Smoked Salmon Collard Green Wraps with Cilantro Yogurt Sauce

Smoked Salmon Collard Green Wraps with Cilantro Yogurt Sauce

Why choose collard greens? 

If you are looking to add a huge boost of nutrients, choose this recipe. The main component, collard greens, is packed with vitamins and minerals. It contains 250% of your daily value of vitamin A, 50% of your daily value of vitamin C, and also contains vitamin K and calcium. Vitamin A and C are great to consume during the falls because they are both powerful antioxidants that help with boosting immune health. Collard greens are also important for bone health by boosting calcium stores and vitamin K which act as a modifier of bone matrix protein and increases calcium absorption. 

Not only are collard greens high in vitamins, but they also are low in calories and high in fiber. One cup, boiled,  contains 62 calories, 11 grams of carb but 8 of them come from fiber. 

If all of this info has not encouraged you to try collard greens, I am not sure what will. 

Macrobalanced 5 Ingredient Pasta Bowl

Macrobalanced 5 Ingredient Pasta Bowl

I may be Italian but I actually quit eating pasta daily when I also ended my committed relationship with flare jeans. Yes, that long ago. Now thanks to companies using different flours to make their pasta, I have reintroduced it back. Many of these new flours take the ordinary pasta and give it a nutrition makeover by adding more vitamins, protein, and fiber. Making it truly more macrobalanced. For the recipe today, I used Banza chickpea pasta for their #BanzaPlus5 challenge to celebrate National Pasta Month.

Cauliflower and Nectarine Salad with Toasted Nuts and White Balsamic Dressing

Cauliflower and Nectarine Salad with Toasted Nuts and White Balsamic Dressing

It has been a while friends and I am so sorry for that! The last couple months were filled with craziness from going on vacation, studying for a test, wedding plans, and serving my clients best! My blogging came last to all of those, but don't worry! I see a lot more recipes and posts coming your way! 

Curried Tuna Salad Cups with Avocado Oil Mayo

Curried Tuna Salad Cups with Avocado Oil Mayo

Canned tuna is one of the fastest and easiest ways to get in lean protein on a budget and when you need lunch in a pinch. Trader Joe's and Whole Food's have great varieties of tuna and even have Safe Catch Tuna which is tested for their mercury levels if that is of some concern. I do asked a lot about mercy content and what people should choose for their fish intake. I have below a great infographic from the FDA that shows you portion size and the fish that are best to eat 2-3 times per week. So what health benefits does tuna provide? Tuna provides protein (7 grams/ per ounce), and omega-3 fatty acids which can help decrease inflammation. Best to keep your tuna intake to about 2-3 times per week. 

Thai Inspired Salmon Salad with Easy Chili Garlic Dressing

Thai Inspired Salmon Salad with Easy Chili Garlic Dressing

My seasonal CSA box I get each week keeps inspiring me to make such beautiful dishes. I was super excited to received a watermelon radish last week which got my wheels turning on what to make. I recently went to ROAM burgers in San Francisco and ordered their seasonal salad with bison burger on top. Since it was a burger joint, I was expecting a pretty lame salad but to my surprise it was amazing! It had shaved watermelon radishes and other winter veggies.