Tag Archives: Nutrition

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.


  • 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


    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

Healthy Chicken Recipes

Winner Winner, Chicken Dinner!! 3 Easy, Fast and Healthy Recipes.

Healthy chicken recipe options was the subject of my Facebook Live tonight. I really want everyone to know that just because you are eating healthy doesn’t mean you have to sacrifice great food…and that what you eat can and should be what your whole family enjoys eating!

Bacon Wrapped Chicken






1lb chicken tenderloin (about 10)
1 package of turkey bacon (you can use chicken or pork)
1-2 tbsp Salt
1-2 tbsp pepper
2-3 tbsp garlic powder
1 tbsp paprika
*option – if you want to keep it super simple, you can use Mrs. Dash in place of the seasonings
*you can use any seasonings you like – Italian, Chipotle – anything you like

Preheat your over to 350 degrees
Mix together you seasonings and spices in a dish/bowl.
Sprinkle your seasonings over the chicken tenders, coat them generously. If you need more seasoning, add more.
Take a slice of turkey bacon and wrap it around one end of the tenderloin, tuck in the bacon so it stays or use a toothpick to hold it. Take another piece of bacon and finish covering the chicken.
Place the chicken in an oiled pan or on a rack within a baking dish.
Bake 30-35 min.

Chicken Fingers- Gluten Free





1 lb of chicken tenderloin
1 egg
1/2 cup of almond flour or coconut flour
2 tbsp garlic powder
1 tbsp salt
1 tbsp pepper
1 tbsp paprika
1-2 tbsp oil – I used avocado oil. You can use olive oil or coconut oil.
*you can use any seasonings you like
*You can keep it simple and just use Mrs Dash or you can get creative and use Italian seasoning, or add in some chile powder.

Scramble the egg in a bowl and set aside.
In a dish mix together all of the seasonings and the almond flour.
Dip the tenderloin in the egg mixture then roll or dredge them in the seasoned flour.
Heat up 1 tbsp of oil to a skillet or frying pan. Once the oil is hot add in a few of the tenders. They will need to cook 3-5 minutes per side, depending on how thick they are. Continue with the rest of the tenders.

Homemade Dipping Sauces

Sriracha Mayo
2 tbsp mayo
1 tbsp(use less if you don’t like spicy) Sriracha Sauce

Honey Mustard
Equal parts

1 avocado
1 tbsp garlic powder
1/2 tbsp – 1 tbsp of pink salt
Pepper – optional.
Mash and mix the avocado add in the garlic, salt and pepper.



Sweet & Spicy Chicken Tenders






1lb of chicken tenderloin
1/2 cup tomato paste
3 tbsp water
2-3 tbsp Sriracha
1-2 tbsp Splenda brown sugar or coconut sugar
1-2 tbsp honey
Salt and pepper.
*if you don’t have tomato paste you can use low sugar ketchup

Preheat the oven to 425 degrees.
Spray/grease a baking dish.
Sprinkle salt and pepper over the tenderloins and place them into the baking dish.
In a mixing bowl combine the tomato paste, water, Sriracha, brown sugar, honey. Taste and adjust to your liking.
Wisk until smooth.
Pour the sauce over all of the chicken.
Bake 30-35 min

Catch the Facebook Live replay here:

PS: Here is the link to get on the list for my NEW DIET PROGRAM (The diet program to end all diet programs) Click here: http://eepurl.com/cuaqLL

Gifts, Food, A Challenge And More!

Whoa…the home stretch to Christmas! Is it really the most wonderful time of the year or is it the busiest time of the year? Let me know what you think…wonderful or busy?

Let’s get right into this post which I’ve divided into 4 parts…


Last week I shared a recipe on Facebook for super healthy and easy Snowball Christmas Cookies. The traditional recipe is so good but so horrible for your insulin levels. This recipe is much friendlier:
Healthy Snowball Recipe


  • 2 Cups Peanut Butter
  • 2 Cups of Rice Krispies (Gluten Free)
  • 1 + 1/2 Cup of Sweetener (Splenda) – divided
  • Unsweetened Shredded Coconut
  • 1/8 Warm Water


  • PB, RK and 1C Sweetener in a bowl.
  • Form into balls and chill until hard.
  • Using blender, blend 1/2 Sweetener on high speed to create powdered sweetener and add warm water 1 tablespoon at a time for desired consistency or a thin glaze.
  • Roll chilled balls in glaze and then in coconut.

2) Last Minute Gift Ideas For The Fitness Fan

Here’s a blog post I did with a bunch of ideas for the fitness fan on your list…or something you may just want to give to someone so they know what to get for you. All of these are from Amazon which is great for descriptions, comparison products and convenience.

They might not get delivered in time, so use the list as an ‘idea’ to take to your own favorite shopping store.

Click Here -> 18 Gift Ideas For Every Budget 
Amazon Weight Set Gift Idea

3) Download my FREE 7 Day AB BLAST Challenge

Are you concerned at all about weight gain or an increase in belly fat lately? Let’s face it…this is not the most ‘waistline’ friendly time of the year.

Fix it fast with my 7 Day AB BLAST Challenge.  This is a FREE EASY TO FOLLOW 7 DAY ACTION PLAN that will get you a flatter, stronger, toned waistline in record time!

Yes, you can do it over the holiday season and use it as a jump start to 2017!

Click Here To Download For Free:
7 Day AB BLAST Challenge from Dr Carrie Burrows

4) Chocolate Protein In CANADA!

Canadian Chocolate Protein
You asked for it…you’ve got it! Yes, the same manufacturer that is supplying our Canadian Fit Friends with Vanilla Protein is now also providing our chocolate protein.
I’ve added a new page to my website dedicated to Canadian orders of protein, in Canadian funds, with Canadian shipping!!

You can find it at:  http://carrieburrows.com/canadian-protein-order/

That’s it for today!!

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If you want to know more about it, just click here and you’ll be the first to know! 

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Butter Coffee

I LOVE starting every single day with coffee and not just any coffee…butter coffee! Butter Coffee instructions and nutritional information


You’ve no doubt heard about Butter Coffee or the man behind the trend, Dave Aspery and his creation “Bullet Proof Coffee”. What exactly is it all about and should you be jumping in on it? Read on so you can decide for yourself.

The idea is including butter (fat), oil (fat) with coffee and blending them together, you infuse them to create a fat rich breakfast. It’s been noted as an aid to fat loss…but be careful here. It’s only natural that by starting your day with fats, you will suppress your appetite.

Most weight loss claims around butter coffee come from using it as a replacement for breakfast which can be effective depending on your diet and nutritional needs.

I don’t follow that game. I still eat breakfast about an hour or so after the coffee but my breakfast is on the very healthy side of things. The extra fat for me is no a big deal considering my exercise routine. A butter coffee will come in around 400-450 calories.

Health Benefits

Grass-fed butter has the right fats to regulate cholesterol. It has the best ratio of omega-6 to omega-3 fatty acids and is a good source of vitamin K which all lower the risk of heart disease.

The healthy fats also help your brain and body build cell membrane walls.

As noted about, it can aid in weight and fat loss.

Draw Backs

It is a lot of calories to drink. If you don’t live a healthy lifestyle that includes proper nutrition and proper exercise you could find yourself on the heavy side of life quickly.

Why I Drink Butter Coffee

I started my love of Butter Coffee with the original “Bullet-Proof” coffee by Dave Asprey as a combination of the name brand Bullet Proof Coffee, Bullet Proof XCT Oil and Bullet Proof Brain Octane.
Over the last couple of years I’ve experimented with different oils, different coffee blends and I’ve found that I might prefer one on Tuesday and a different one on Friday.

The reason I drink it…

I love the richness, the taste and the known health benefits. A lot of the time when I wake up I’m H-U-N-G-R-Y  and I’ve found that butter coffee stems the hunger until I’m actually ready to eat food.

I’ve never been a cream and sugar person so I can’t tell you that butter coffee has replaced those desires but I know a lot of people that have found the use of butter and oil mixed together replace the desire for those add ons.


How To Make It

These directions will make 2 servings (2 mugs of coffee, not dainty little cups).
You will need: 
High speed blender (Vitamix, BlendTec, NutriBullet)
French Press (Walmart and Ikea have the best prices; here’s an example of what to look for)

32oz ( cups) water
6 Tablespoons Coffee (adjust this to your own taste / brand of coffee)
2 Tablespoons KerryGold Unsalted Grass-Fed Butter (Costco has 3 packs)
2 Tablespoons MCT Oil (choose high quality here)
I finish mine with 2 Tablespoons Collagen (great for hair, nails and skin)

Add coffee and boiling water in a French Press and let it steep for 4 1/2 minutes
Press the coffee and combine it with butter, and oil in blender on high speed for 30 seconds.
Reduce blender speed to low and add in Collagen so that it “stirs’ into the coffee. You don’t want to blend the collagen.

Serve and drink immediately.

Watch this 45 second video on the process


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A lot of us are but there is a lot of confusion out there of how to do it so I’ve created this 10 Day BURN FAT, GET LEAN, GET FIT Guide that will help you kick start a brand new and better you!

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Artificial Sweetener…It’s not health food, but it’s not evil either.

The other night I did a Facebook Live and made Gluten Free, Sugar Free, 4 Ingredient Cookies that are a great snack/treat when you’re choosing to live a healthy lifestyle.

There were lots of great comments and questions on-line and some more to my email after.

One comment that was made a few times was about me using sweetener in the cookies. Actually, every time I use or mention it, I get questions about it.

Some question why I use sucralose (Splenda).
Some question why I don’t like Stevia.
Some question why not ‘this’ or ‘that’.
Some ask great questions about sweetener and it’s safety.
Some question why a “health person / advocate” would use a sweetener.
Some questioned why not just use sugar.
…and some…
Ugh…some “educate” me on the use of sweetener and accuse me of supporting the devil’s dandruff and look to perform some sort of exorcism on me to release Satan’s sugar from my soul.

I’ve read the science and I’m always reading the latest literature. I’ve read the junk science and the marketing propaganda. I’ve researched to see who has funded the studies. I’ve researched to see who is lobbying who.

I find it funny (and odd) that some people get down right ugly at the mention of artificial sweetener.

Those same people who wear make up, use body lotion, apply sunscreen, color their hair are willing to preach the evils of sweetener but are all willing to use products that can be considered unsafe and toxic.

I also find it funny (and odd) that people have no problem drinking a bottle of wine, which is ridiculously taxing to a vital organ that we need to survive or believe their little superstar needs the nutritional value found in Froot Loops, Wonder Bread and a glass of orange juice to get their day started.

I completely understand that some people have reactions to artificial sweeteners and in turn don’t have nice things to say, I totally get that.

Much like people have opinions about MSG, High Fructose Corn Syrup, Trans Fat, Nitrates, Food coloring/dyes.

But, before you get ready to send me a nasty email or leave a holier-than-thou comment to this post…just keep reading.

I am all about being as close to natural as possible.
I work with people who are sick everyday because of lifestyle choices they’ve made.

But I need to be honest with you.

Will I have a Diet Coke every now and then? Yes
Will I put Crystal Light in my water now and then? Yes
Will I sweeten my unsweet tea with sweetener? Yes
Will I bake with Splenda so that I don’t go and binge on some high fat, high sugar snack?  Yes.
Do I color my hair, wear make up and use body lotion? Yes, yes and YES!

I’m not perfect and I’ve never claimed to be. But, I am educated in the things I’m willing to talk about as a professional.

Before you judge someone because they put some Splenda in their batch of PB cookies, look at what you’re doing first.

Hair color? Gummy candies for your kids? Macaroni in a box? Hot dogs? Pink and Blue birthday cake? Cow’s milk full of puss, medications, growth hormone. All things that are WAY WORSE but we do, we promote and we never question. Well maybe the hotdogs…we might question the hotdogs.

Why don’t I use sugar? Did you know sugar feeds cancer cells. Probably not.

We are surrounded by toxins.

I do the work to keep myself at least an 80-85% level of health. I don’t have filters on my water taps. I don’t have air purifiers in my house, I go outside without an umbrella for sunshade. Would doing those things get me closer to 100%..sure.

I eat mostly healthy food that is fuel for my body at a cellular level. I don’t eat food because it makes me feel good, forget my problems or because it makes my mouth happy and my central nervous system depressed.

If you’re carrying 20+ pounds of unnecessary fat, your health is put at immediate risk.  Way more risk than my use of artificial sweetener ever will be.

Why don’t we focus on making ourselves better.

Taking off weight so we aren’t continuing to hurt our joints our connective tissue, our internal organs or our quality of life and life expectancy seems way more logical than getting bent out of shape about sweetener.

Taking off additional weight so our hearts aren’t having to work so hard is beneficial.

Be a little less perfect so that you can be a little more consistent.
Let’s try that, ok!

So many people try to crush other people who are doing what it takes to be healthy…how about we cheer for them instead of challenging them.

And on that…if you’re going to challenge someone on sweetener, you should probably know the facts.

If you’re one of those anti-sweetener people you’re probably basing your belief on a research paper that is about 35 years old now that showed it causes cancer in rats. That is true…that’s what that research showed. It didn’t tell you that in human terms you would have to ingest a truckload of the stuff daily for twenty years to have the same effect. That research has been pretty much refuted by every respected medical professional and health institution now and is considered completely junk science.

I wonder if there was an industry that felt threatened by the rise of sweeteners as an alternative product to theirs that would have benefitted from people believing sweeteners were bad? I wonder if such an industry would have funded and bought results they needed the research to say?

I know that was really conspiracy minded of me…so here’s some more for you.

Did you know Splenda doesn’t spike your insulin levels at all making it perfect for diabetics. It’s probably saved a life or two there. Oh and it is not changed by heat so it’s perfect for baking without changing it’s chem compound or that of the other ingredients in a recipe.

Sucralose…and to a further extent, all artificial sweeteners are one of the most tested and researched products in the world! There have been more than 100 studies on the safety of sucralose alone of the last couple of decades all coming to the conclusion it’s safe for humans.

I know this is a long post, but…

Here are my final thoughts

If, just if, artificial sweeteners were in fact safe for human consumption;
If there was no factual evidence to show they don’t cause brain tumors, ALS, cancer, Lupus or your skin to fall off in flames;
If they were shown to have health benefits; less quantity use needed due to their sweeter nature and at least one having no adverse effect on insulin levels;
If they were recognized to be as safe as real sugar, honey, agave or whatever pound for pound…then, wouldn’t it make sense to use it?


Sugar is known to be a substance that cancer cells feed off of.
Sugar is known to stimulate insulin production and spikes.
Sugar is known to cause decay of tooth enamel.
Sugar is known to lead to fat promotion in the body.

It might just be me, and a few hundrend thousand scientists, but I’m thinking that when you actually know the facts and not what your sister’s best friends mothers cousins hairdresser told her…you could actually understand that artificial sweeteners aren’t a health food, but they sure aren’t evil either.

Dr. Carrie (rant done)

PS – Oh, one more thing…
We all know someone that will tell you, “I’ve heard, I’ve read…blah, blah, blah.” CHALLENGE THEM…let them know you’re willing to listen, but you need to know the proof and the facts. DO it with love…you’ll probably be helping them at the same time.

Here’s your ammunition…

Baird, I.M., et al.   “Repeated Dose Study of Sucralose Tolerance in Human Subjects.”    Food and Chemical Toxicology   2000;38 Suppl 2:S123-9.

de la Peña.   Empty Pleasures: The Story of Artificial Sweeteners from Saccharin to Splenda.    Greensboro: Univ. of North Carolina Press, 2010.   ISBN 978-0-8078-3409-1   (pp. 219-224).

Grotz, V.L., et al.   “An Overview of the Safety of Sucralose.”    Regulatory Toxicology and Pharmacology   2009 Oct;55(1):1-5.

O’Brien-Nabors, Lyn.   Alternative Sweeteners   [Fourth Edition].    Boca Raton, FL: CRC Press, 2011.   ISBN 978-1-4398-4614-8   (pp. 185-186).

Rodero, A.B., et al.   “Toxicity of Sucralose in Humans: A Review.”    International Journal of Morphology   27(1):239-244, 2009.

Sollid, Kris, R.D..   “Fast Take: Sucralose & Health.”    Food Insight   8 February 2016.

3 Day Diet Challenge


Who wants to join me and a bunch of my #FitFriends in a 3 Day Diet Challenge to drop a few pounds, give your waistline some breathing room and have some fun with a great group of people at the same time!!


The winner of the challenge will get an all expense paid trip, anywhere in the world that Carrie Burrows airlines flies and stay in one of our marvellous 6 star hotels and dine at our 3 diamond restaurants.3 Day Diet Challenge by Dr Carrie Burrows

OK…that’s not true. There is no airline, or hotel or restaurant (although I make a really great glass of water)!!

It’s not a contest…it’s a challenge. A 3 Day Diet Challenge to help you into the Turkey and Christmas Cake season.

You will get a meal, plan, exercise plan, daily emails and support that comes with some doctorly advice!

Oh and it’s FREE!!! 

All you have to do is click this link. Tell me what email address you want the information sent to and get ready to go.

We will start on SUNDAY, NOVEMBER 20, 2016 so you have to join by Saturday so I can send you all the information and plans and you can get ready to go!!

Tell your friends about this as well. Let’s get lots of people together on this plus if you join something like this with a friend, you could turn it into your own competition and see a better success rate because of your accountability!






Protein Pumpkin Pancake Recipe

Protein Pumpkin Pancakes

Pumpkin Spice…There’s just no way to avoid it, so let’s make it healthy and yummy! And this is just that!

A complete amazing way to start the day with:

Protein Pumpkin Pancakes

I made these on Facebook Live…you can click here to see the broadcast of all the action unfold as I also answer questions about nutrition and the recipe.

1 Scoop Vanilla Protein Powder
2 Eggs
1/2 Cup Pureed Pumpkin (not pumpkin pie mix)
1/8 tsp Baking Powder
1/2 – 1 tsp Pumpkin Pie Spice (adjust to your taste
1/2 cap Butter Extract (Flavor)

Whisk all the ingredients together and pour onto a medium hot griddle in four-inch circles.

Flip when the edges are beginning to brown and bubbles form on top.

What do you think? Agree? Disagree? Let me know in the comments or on Facebook, Twitter or Instagram.
Even better…make these and take a picture and tag me! I love seeing how creative you can get with these recipes.

And hey…Share this post!!

I have a new program coming out very soon and you can get a sneak peek of it just by signing up here to find out more about it: http://carrieburrows.com/earlybird/