Category Archives: healthy

Chick-Fil-A Nuggets and Sauce healthy recipe hack

Chick-FAUX-L-A Nuggets & Sauce

Who doesn’t love Chick-Fil-A?

When it comes to fast food, it is a ‘better bad option’. They have some great menu choices. I’m a big fan of their salads, grilled chicken and the diet lemonade?? Get outta here…it’s awesome.

As good as Chick-Fil-A is, there are some drawbacks.

The nuggets have 30 ingredients. Stabilizers, preservatives, and of course food. Plus MSG and sugar. Really? Sugar…why sugar?

Here is a healthier alternative with 1/3 of the ingredients, no MSG and no sugar.

Nuggets

Ingredients
2 lbs boneless, skinless chicken breast
1 cup dill pickle juice
¼ Cup Arrowroot flour
1 tsp pepper
1 tsp salt
1 tbsp paprika
½ tsp garlic powder
¼ tsp Cayenne Pepper
1 egg
2 tbsp Almond or Cashew milk
Cooking oil of your choice

Directions
Pour enough cooking oil into a pot so that it is about an inch deep. Preheat your cooking oil to 350 degrees.

Cut the chicken into 1 inch cubes and place in a heavy-duty Ziploc bag or Tupperware with lid. Cover with dill pickle juice. Put it in the fridge for 1 to 4 hours to marinate.

When the chicken is done marinating, remove it from the container and put the pieces on a cooling rack over a cookie sheet to allow the excess juice to drip off. Pour out the left over juice from the container and clean it.

Combine the arrowroot, pepper, salt paprika and cayenne pepper in a heavy-duty Ziploc bag and shake it will to mix it together.

Beat the egg and milk together.

Transfer the chicken pieces back into the container you used for the juice brine and combine it with the egg and milk mixture. Stir to ensure good coverage on the chicken. I like to let mine sit in the wash for about 10 minutes.

Remove the chicken pieces and put them back onto the cooling rack to drip off the excess again.

Transfer the chicken pieces to the bag containing the dry ingredients, seal and shake to fully coat the chicken.

Carefully put one piece of the chicken into the oil to test the temperature. If the batter goes dark quickly, turn down the heat slightly.

When you are satisfied with the temperature of the oil, place the rest of the chicken in and cook for 3 minutes on each side and then 1 more minute on each side again.

I cook mine in 3-4 batches.

Move the chicken pieces to a paper towel lined plate until all the batches are done.

To keep the cooked chicken warm you can put it in the oven on low.

Baked Directions

Follow the above steps but instead of the oil, preheat your over to 450.

Place chicken pieces on a parchment lined cookie sheet and bake for 10 minutes. Flip and cook for an additional 5 minutes.

 

Sauce

Ingredients
1 tbsp mayo
½ tbsp mustard
½ tsp honey
¼ tsp apple cider vinegar
½ tsp BBQ sauce

Directions
Combine all the ingredients and whisk.

Compare what’s above to the full ingredient list from the real ones…
https://www.chick-fil-a.com/Menu-Items/Chick-fil-A-Nuggets
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January 17th is officially Ditch Your Resolutions Day so you could do that or you could think about why you made a resolution in the first place.

Ditch Your Resolutions Day

Happy “Ditch Your Resolutions Day.”

Yup…it’s actually a thing. January 17th is the day set aside for all you well-intentioned resolution makers to throw in the towel and forget that those last 17 painful, uncomfortable and deprived days.

Too bad…science says it takes 21 days to create a new habit or break an old one…you are so close!! But, why put off till tomorrow when you can ditch your resolutions today.

I’m not much of a resolution setter as much as I’m a reflective person. I look back at the last year, figure out what I liked, didn’t like. What I want more of, what I want less of and I go from there.

I’m actually against New Year fitness resolutions. Who wants to decide that January 1 is a great day to start getting healthy? The gyms are packed!

Everyone involved in the shady side fitness industry is launching their new, “NEVER BEEN SEEN BEFORE WEIGHT LOSS MIRACLE POTION”…no thanks.

Worse, that kind of stuff kills the information stream of the legitimate fitness pros that actually offer solid programs based on science and facts.

STICK WITH IT

If you did make a fitness resolution…just keep going! Don’t quit….even if it’s hard. As the quote has been attributed to Winston Churchill says, “If you’re going through hell, just keep going!” It will get better, easier. Hell is no place to stop! STICK WITH IT

Remember why you decided to make the resolution. Get healthy, get fit, lose weight, lose fat, get sexy? It doesn’t matter why you made it…STICK WITH IT!  You had to want to change fro some reason so keep going.

Don’t expect to be perfect…just aim for it. You’re going to make mistakes, give in to cravings, miss a workout but that’s no biggie! Those are speed bumps…they slow you down, but they don’t stop you. STICK WITH IT!

IT’S A LIFESTYLE

 

Let’s say you buy a lottery ticket and tomorrow morning you wake up to find out you won 50 million dollars.

You would get rid of your old car for a new one. Probably get a new house or a second home in some amazing location. You would probably upgrade a lot of things in your life.

Would you refer to your new way of life in temporary terms?

Of course you wouldn’t…it would be your new lifestyle. Out with the old, in with the new. New thinking, new outlook, new priorities.

That’s what health and fitness improvements need to be seen as. Not a temporary change, but a new awesome lifestyle.

You wouldn’t cry over giving up your 7-year-old car for a new one so why would you need to go back to garbage food when you can have great food!

You’re giving yourself an awesome gift…improved health. You can do it, stick with it. Don’t ditch your resolutions. Leave that to someone who doesn’t care about their health.

If you’ve fallen off your weight-loss wagon and need a boost, just head over to the free resources on this site…there’s a few plans there that can get you fixed back up in a hurry.

Free Guides / Resources

Homemade and delicious. These healthy saucy chicken fingers won't have you guessing what's in them because you're making them.

Saucy BBQ Chicken Fingers

My children love Chicken Fingers but I’m not a fan of what you come across in most restaurants and certainly not the majority of what comes from the grocers freezer.

Additives, preservatives, trans fats and other unknowns bother me.

If you feel the same way and would love a healthy alternative that combines the great taste of pub style chicken fingers with the goodness of home cooking you’ll love these! Making these at home, you control your own ingredients.

Ingredients

  • 2 lb. chicken tenders
  • 3 large Eggs, beaten
  • Kosher salt
  • Freshly ground black pepper
  • ¼ Splenda brown sugar
  • Juice of 2 limes
  • 1 tsp. garlic powder
  • 3 c. Chex Mix Cereal
  • 1c Coconut Flour
  • G Hughes Smokehouse Sugar Free BBQ Sauce

Directions

    1. Preheat oven to 425 degrees F. In a large re-sealable Ziploc bag, combine coconut flour and chicken. Shake until fully coated.
    2. In another re-sealable Ziploc bag, crush the Chex Cereal into crumbs.
    3. In one bowl, add Chex crumbs and in another bowl whisk eggs and add 2 tablespoons water. Dip flour coated chicken in beaten eggs, then panko until fully coated. Transfer to a parchment-lined baking sheet and season with salt and pepper.
    4. Bake until golden and crispy, 20 to 25 minutes.
    5. Meanwhile, in a small saucepan over low heat, warm barbecue sauce, Splenda brown sugar, limejuice, and garlic powder.
    6. Coat baked chicken in sauce.

Here are the “specialty” items I used in my recipe. Click the pictures for the Amazon description but you can find them cheaper in most stores.

Coconut Flour

Splenda Brown Sugar

G Hughes Smokehouse
Sugar Free BBQ Sauce

Joni has every excuse available to keep her from making her health and fitness a priority.. In stead, she uses those excuses as reasons to make her health and fitness a priority.

Meet Joni

I am so proud of Joni.

She is the real deal. Down to earth, funny, smart and a self-proclaimed foodie.

Joni has every excuse available to keep her from making her health and fitness a priority.. In stead, she uses those excuses as reasons to make her health and fitness a priority.

Joni has a stressful career (lawyer)

She is a Mom to 3 little ones.

Her husband works shifts.

She also runs her own business (after being a full-time lawyer) focusing on helping others.

She is active with her children and her community.

To say her life is full, is an understatement BUT she makes it work.

She multitasks like a boss.

Not too long ago, Joni made her health a priority. She wanted to feel better.

Eating healthy is something she does for herself and her family.

She carved out what time she had left in her day or she got up a little earlier to fit in a workout.

Joni made it important. She made health and fitness a priority.

This girl could’ve come up with reason after reason why she just couldn’t but decided that it was more important that she gave herself all of the reasons why she should!

Joni looks fantastic!!!!!

  • She didn’t suffer on some crazy juice diet.
  • No ridiculously long workouts.
  • She ate real food that she fed to her family.

Look at that smile!!!!

Wherever you are, just know you can do something.

“if you don’t quite believe in yourself yet, that is ok. You can borrow our belief in you until you get there!”  ~Joni

Wise words Joni!!!

I want this to motivate and inspire you.

Take action, any kind of action.

You Are Worth it!!

Want a super easy and delicious snack? Try this Chocolate Mousse recipe

Healthy and Super Delicious Chocolate Mousse

Chocolate Mousse is a great standard on the dessert table but typically it’s not considered a ‘healthy choice; that is until now!

I’m not exaggerating when I say that this instantly became a Burrows family favorite regardless of the base recipe or the avocado style. It is so freaking good, easy to make and everyone will like it.

Even though it’s made with coconut milk, you don’t taste coconut. It tastes like Chocolate Mousse! The avocado option makes gives it a silky texture and makes it ‘lighter’. You will love this!

Chocolate Mousse For The Healthy Sweet Tooth

Ingredients:
1 can coconut milk (yes it has to be in the can)
1 avocado (optional- you can’t taste it and it makes it fluffier)
1/4 cup of sweetener
1 tsp vanilla extract
2 tsp cocoa powder

Directions:
Chill the can of coconut milk in the fridge over night or for a few hours at minimum.

Scoop out the coconut cream from the liquid and place it in a bowl. Add in the cocoa powder, sweetener, vanilla and avocado (optional). Use a hand mixer or food processor and blend well.
Taste and adjust to your liking if needed. You might want more cocoa powder or sweetener.

Options:
Add in a scoop of protein powder
If you don’t have cocoa powder you could melt dark chocolate and blend that in once it is cooled.

This is such a great way to satisfy a sweet tooth!!

It does not taste like coconut!!

Failure is an option that so many people include in their health and fitness resolutions.

Failure Is An Option

Hello Monday, January 2, 2017. (AKA NEW YEARS RESOLUTION START DAY!!)

A couple of days ago you made some resolutions for 2017. Just like so many others did, you decided that improving your health and fitness is going to be a priority and I’m sure failure is an option.

  • You made your resolution.
  • You’ve decided that you’re going to lose weight.
  • You’re going to join a gym
  • It’s time to start exercising and eating right!

WAY TO GO!!

Sunday…who starts a diet or weight loss plan on a Sunday?
OK, Monday…you’re starting on Monday. It makes a lot more sense. (Failure already has snuck in unless you chose that today is going to be your start day.)

So here you are, Monday, Day 1. EASY, YOU’VE GOT THIS!

“FAILURE IS NOT AN OPTION”

This famous quote is attributed NASA Flight Director Gene Krantz when the Apollo 13 mission “Had a problem”.

Did you know he never said it. NO ONE ever said it, but it has become an incredibly famous quote.

NASA was trying to figure out all the options to get he Apollo 13 Astronauts home they came up with every conceivable option available, all things considered, failure was not one of them.

When it comes to your diet and weight loss failure, IS AN OPTION that many people will take somewhere, on average between, day 14 and day 21 of their resolution.

WHY?

Quitting is easier than changing.

The problem; you see a diet as a deprivation of the food you love. An inconvenience is created by going to the gym. The mental effort to keep going is weaker than the effort to quit…so failure is the option many take.

You need to change the way you see your diet. Your diet is what you eat, not a plan or program.

The Solution;

  1. All you have to do is accept that you are going to choose to eat different foods than you are accustomed to.
  2. You have to make exercise part of your normal routine.

Consider what you are doing as simply adopting a new lifestyle, not a diet or weight loss program.

When you’re looking at all your food options, exercise options and routine change options, just make sure that failure is not one of YOUR OPTIONS.

When you are ready to quit, I want you to think about one thing…
Tell your children this life lesson;

“Quitters never win and winners never quit.”

Then tell your child;

“I quit my diet.”

Good luck with that one.

Stick to your new lifestyle…in 363 days, you can look back and say I’m glad I stuck to it or you can say, “In 2018 I am going to get healthy and lose weight.”

Good luck with that one when you are a year older, a year heavier and a year more out of shape.

Tips For Success

When I write news letters and blog posts on the same day, I make a point to never share the same post here as I do to my newsletter. With this post I have broken that rule, the difference, my newsletter tomorrow is going to get some GOLD STANDARD TIPS for sticking with their resolutions which won’t be showing up here at all.

To get in on that action, all you have to do is  just sign up for my newsletter:  NEWS LETTER SIGN UP

If you are ever looking for motivation or healthy ideas, like my Facebook Page, Dr.Carrie Burrows. I am always sharing great tips and advice to help your healthy lifestyle choice.

Like it here: facebook.com/drcarrieburrows

Caesar Salad

This is Nana’s (Tim’s Mom’s) recipe.

She is known for her caesar salad.

She makes it old school, in a big wooden salad bowl, whereas I toss it all in the Nutri Bullet.

 

 

Nana’s is made with love and mine is made with speed so I can get after it and gobble it down.

Give this recipe a try. Pair it with some protein.

It is super fast and it is such a better option than bottled salad dressing.

When you make it, tag me and let me know if you like it and I can pass it along to Nana.

 

 

Ingredients:

1 tsp pink salt

2 cloves of crushed garlic

1 tbsp lemon juice

2 tbsp tarragon vinegar (yes, it has to be tarragon)

6 tbsp extra virgin olive oil or avocado oil

1 tsp mustard powder

1/2 tsp worchestershire

1 tsp pepper

5 tbsp parmesan cheese   (or 1 tbsp nutritional yeast)

1 raw egg

Romaine lettuce

 

Directions:

You can use a whisk or blender.

Mix the salt and garlic together, add in the lemon juice. Then add in the remaining ingredients and blend well!!!

Chop lettuce and toss with the salad dressing.

You can add in some cooked chopped bacon.

This will store in the fridge for a couple of days.