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cooking show
Chris is back with a brand new recipe and cooking show episode for us today.
2 cups diced sweet potato
1lb sliced beef
1/2 cup diced onion
2 diced jalepeno peppers
2tbsp olive oil
1tsp garlic powder
1 cup beef stock
1/2 tsp cayenne pepper
salt to taste
In a medium saute pan stir fry sliced beef in 2tbsp of olive oil. cook 8 to 10 minutes and add onion,jalepeno garlic,pepper and beef stock. cook an additional 5 to 10 minutes. add salt to taste.
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Ingredients
2 lbs Chicken Breast
1 can Coconut Milk
1/2 cup sliced yellow onion
2 TBSP minced garlic
1 TBSP Pepper seeds
2 Cups sliced mushrooms
3 tsp Ginger
2 TBSP olive oil
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Banana Bread
1 1/2 cup Almond Flour
1/2 cup Coconut flour
1 tsp Baking soda
3 over ripened bananas
3 eggs
1/4 cup Honey
1 tsp vanilla
Pre heat oven to 350 degrees. Mix all dry ingredients. Mix all dry ingredients. combine wet and dry ingredients,spoon into baking pan. Bake 45-55 min.
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CRANBERRY SAUCE
one bag whole cranberries
1/4 cup orange juice
1 tsp cinnamin
1/2 cup honey
Combine all ingredients into a medium saucepan. Cook over medium heat until cranberries split and sauce reduces to desired thickness.
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Pumkin Pie
Crust
4 tbsp melted butter
1 egg
1 1/2 cup almond flour
1/4 cup coconut flour
mix all ingredients and form into a pie pan. Bake in a 350 degree oven for 10 mins.
Filling
2 eggs
1/2 cup honey
1/2 cup coconut milk
1/2 tsp all spice
1 1/2 tsp cinnamin
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1 1/2 lb chichen breast
1 cup coconut flour
1 tsp salt
1 tsp white pepper
2 tbsp olive oil
1 lemon
2 tbsp dry white wine
pre heat skillet with olive oil. combine flour,salt,pepper into bowel. cutchicken into thin cutlets. dredge cutlets and place into skillet. cook over medium heat for 3-4 mins each side. squeeze lemon halves over chicken. de glaze with white wine over medium high heat.
Transcription
Hi I am Chris with integrated fitness and today we have another nutritional segment for you. Today we are doing lemon chicken, as promised last week. Last week we had a lot of good feedback from our chocolate peanut butter cupcakes, and they asked if we could get back to a main entrée.
Today we have lemon chicken and it is kind of a mix of something you would get in a Chinese restaurant and an Italian restaurant. It’s a fantastic dish with a lot of flavor and you are going to love it. And it’s really simple and fast.
We have started with our chicken, and we have cut them into cutlets, which as you can see are going to be about a quarter inch thick. Really easy to do, you slice the breast right down the middle, and then width wise two or three spots and you get a really nice piece of chicken. As we mentioned on other videos that is going to hold the spices really well and contain a lot of flavor.
It is going to cook a lot faster also. A little prep time involved but really simple ingredients here. You have a half lemon, and I keep some extra lemon juice on hand because I like a big lemon flavor and usually don’t get as much from the lemon as I would like, but that is up to you. Next, ground white pepper, garlic powder, coconut flour for our dredge. A little bit of salt, olive oil, and a little dry white wine, that is optional.
First things first lets get the dredge going. What I have got in here is, I always use Tupperware containers because they aren’t messy. So a cup of coconut flour, about a half teaspoon of garlic powder, some white pepper, about the same amount, so about a teaspoon there.
Then about a teaspoon of salt. I don’t tend to use a lot of salt because the lemon flavor is what you want, because of the powerful flavors from that citrus. Mix up that dredge, give it a good shake. While we are doing this put on the heat, about medium heat with a regular sauté pan, and a little bit of extra virgin olive oil in here, just to heat it up. You don’t need a lot, maybe a tablespoon, which will go a long way.
I like to infuse a little garlic powder into the oil too. I use the powder because it mixes in there really well, and you don’t get burnt garlic pieces that way. So we have got our dredge made and all of our preparation here. A little tip when dredging meat with flour, get it as close to the pan, so we have our chicken to dredge to pan to go quick. So we are going to let that heat up just another minute, it doesn’t take too long. Once that oil is good and heated we are going to lightly coat the chicken in the flour and then shake off the excess flour and place it into the pan.
Typically depending on how thin you cut your chicken, it doesn’t take that long to cook on a medium to medium-high temperature, maybe 3 or 4 minutes on each side and you’re going to be good to go. We are going to let it cook by itself without any lemon or without any wine, because those are going to be the final two stages of this. So a couple more pieces in there and we will be all set. Obviously the prep time is the longest part of this, it cooks off really quick, really simple and you will be very happy with the result.
So we are going to let that go for a couple of minutes and then hit it with some lemon, with some white wine and flash fry it off really quick and we’ll be all good to go. Recommendations to go with this are just green vegetables. I like broccoli so I will typically serve it with broccoli. We typically avoid starches but if you are in to starches you could go with rice, and we try to stay away from pasta but that is an option. We try to make enough chicken to just stick with the chicken and vegetables. We got this cooking up a little bit, like I said 3-4 minutes on each side. The turn it and we will hit it with our lemon and white wine to cook it off and we will be good to go. Okay so we have our chicken cooking up here, we cooked it for 4 minutes on one side then gave it a quick flip and you can see how that is starting to brown up with a really nice golden-brown color. We are going to keep that on heat for another few minutes on this side. As that is going, I am going to it that with our lemon right now. You just want to squeeze that half of lemon right on there.
Just a touch of white wine, maybe about a teaspoon, a little more. This is going to cook the alcohol right out of it and put some nice flavor into the chicken. What that is going to do is called deglaze the pan and take all the flavors which stuck to the pan and make this intense and really thick little sauce to go with the chicken. It will be great. So we are going to cook that down a little bit to see it start to thicken, the chicken will crisp and we will be ready to plate in a few minutes here.
Just keep an eye on it, it will cook down really fast. We are about 8 minutes in here so in a few more we will be ready to go. Okay so this is finished up and you can see the really nice glaze we have on the chicken and that is where all of the flavor is going to be. Take that out of the pan and plate it up. There you have it, lemon chicken. Enjoy, you’re going to love it, it’s awesome!
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Paleo Cupcakes
1/2 cup coconut flour
1/4 cup cocoa powder
1/2 tsp baking soda
5 Eggs
1 cup applesauce
3/4 cup grapeseed oil
2 tbsp vanilla extract
3/4 cup honey
mix all dry ingregients. mix all wet ingredients. Combine both and spoon into cupcake tins. bake at 350 degrees for 20-25 mins.
Almond buttter frosting
1/2 cup almond butter
1 tbsp cocoa powder
1/8 cup honey
2 tbsp hot water
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2 baked chicken breasts cubed
1/8 cup olive oil mayo.
1/8 cup diced apple
2 tbsp chopped almonds
2 tbsp chopped celery
1/8 tsp. Poultry seasoning
1/8 tsp. White pepper.
Mix all ingredients into bowel. Enjoy!
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2 lbs chicken wings
1 cup coconut flour
2 teaspoons lemon pepper
2 teaspoons cayenne pepper
1 teaspoon white pepper
1 teaspoon garlic powder
1 teaspoon cumin
Pepper sauce.
Mix all dry ingredients into a container. Dredge wings in mixture. Place wings into a lightly greased baking dish. Bake at 375 for 35-40
minutes. Add pepper sauce to taste.
Video Transcription
Hi everybody, Chris from Integrated Fitness and we have another nutritional segment for you today! Today we are doing a variation of wings, hot wings. Its football season, its half time right now, the steelers are up on Arizona. Today we have got a variation of the fatty, fried, buttery wings that most of us are accustomed too.
We’re going to call these paleo style, not too much of a variation in taste, actually a lot better tasting. We are going to use a lot of spices and they’re going to be fantastic. We’ve got a couple pounds of wings; we got some thyme, some sage, and some cayenne pepper, some ground white pepper and lemon pepper seasoning, some garlic powder, coconut flour, and of course you have got to have frank’s red hot which is nothing but cayenne pepper sauce and vinegar, that’s about it, not too bad there.
So the first thing you want to do is make the base for it. Okay so we have got our coconut flour in there and what I have gone ahead and done is put our seasonings in there as well. We have got a teaspoon of each seasoning in there with the exception of the garlic powder and lemon pepper seasoning; we have two teaspoons of each of those.
What you are going to want to do now is put a lid on the Tupperware container and you want to shake it up, just mix up all the flour and those seasonings in there. Then what we are going to is dredge the chicken wings in this mixture and then put them in a pre greased baking pan at 350 degrees and we’re going to bake those off.
Okay, these have been in there about 35-40 minutes, and we are going to pull these out and see how they are looking here. As you can see those are crisp, they have got a nice brown top to them. Now what we are going to do is take these out of the pan, put them on a plate and then hit them with a dab of red hot and they’ll be good to go.
Okay so we are going to hit each of these with some red hot. Instead of just drowning them in red hot, just enough for taste is going to be perfect with all those different spices and seasonings we have got on them. Obviously you can put more on them if you want. I have got some traditional carrots here, you can go with some celery. So there you go, some paleo wings, enjoy , enjoy the game and we will see you in the gym.
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