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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Recipe

2 avacados
1 Roma, tomato
2 tbsp. Dived onion
1 tbsp. Diced, jalepeno
1 lime
2 tbsp, diced. Cilantro
1 Tsp, salt
1 Tsp. Cayenne pepper

1 tsp, cumin,

In a medium sized bowel mix all ingredients and let rest 30 minutes. Enjoy with dried bananas….

Hi I’m Chris with integrated fitness and we have got another nutritional segment for you today. Guacamole is really simple and a lot of people put their own twist onto this and this is what I have done over the years and kind of changed things around to make it work. Okay so we are going to start with 2 fresh avocados, I have got one already halved and cored in the bowl. What you want to do is slice them lengthwise, and they do have a core in the middle if you are not familiar with avocados, really easy to remove. Now avocados are pretty much all fat, but they’re good fat. And what that means is as an athlete you can eat as much of this as you like.

So basically you want to core that, halve it, put it in the bowl and then you want to add all of your other ingredients. Now I am going to go through these, each one at a time. We are going to start off with some jalapeno pepper, and I only use about two tablespoons because I like a little bit of spice. I have got a couple of tablespoons of minced onion; I have got one roma tomato, I have got a couple tablespoons of fresh cilantro, diced. We are going to use the juice of one lime, you want to halve it and squeeze it right in there.

Okay so we are going to hit that with some garlic too about a half of a teaspoon, cumin, about a half of teaspoon of cumin, cayenne pepper about a half of a teaspoon. If you want to spice it up a bit more you can hit that and another half a teaspoon of salt. Once that is in there you are going to want to give that a good mix. The key to good guacamole is that you want this to sit about 20-30 minutes and let all those flavors marinate. So we have got our banana chips in the oven, the guacamole we are going to feed the ingredients in together and kind of mash it up and let it sit for 30 minutes and we’ll be good to go.

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Coconut Chicken
2 lbs chicken breast.(cutlets)
1 bag unsweetend coconut
2. Eggs
1 cup coconut flour
3 TBSP butter

Pre heat oven to 350 degrees.  Melt butter in baking dish.  Place eggs,coconut and flour into different containers. Lightly coat chicken cutlets in flour then egg and roll in coconut. Place into baking dish and bake 25 minutes.

Video Transcription 

Paleo Coconut Chicken Cutlets:

Hi I’m Chris with integrated fitness and today we have another nutritional segment for you today. We’re going to be doing some coconut chicken, a pretty popular dish also pretty simple. We’re going to make this a paleo friendly version for those of you who keep an eye on your diets like that. Well like I said really simple. So I’ll point out the ingredients here really quick, the first thing you want to do is get some chicken, chicken breasts and I like to cut those into cutlets. Which basically means you cut them a lot thinner, so you take a chicken breast and you’ll cut it in half and then cut it width wise as well. It just makes it an a lot thinner piece of chicken and it holds flavor a lot better as well, and it cooks up a lot faster. We’ve got some coconut flour, we’ve got two beaten eggs, and we’ve got some unsweetened ground coconut. Another thing I have already done is preheated the oven to 350 degrees, and I have melted some butter in the base of this dish just to give us a little additional flavor and also to keep that chicken from sticking. So all you want to do basically is get all of these ingredients and separate them in bowls. I always do this just to keep things simple, keep them in order that you’re going to be coating these things. So you want to take a chicken cutlet and coat it lightly in the coconut flour, they call this dredging, and you want to shake the excess off, and you want to go right into the egg wash and then right into the coconut, and give that a good healthy coating. You want to repeat this step with every piece of chicken and go right into the pan. We’re going to coat these each individually and then we’re going to put it in the oven at 375 degrees for 25 minutes and we’ll be ready to go.

Okay so about 25 minutes has passed and again we had that at about 400-375 degrees for 25-30 minutes and we’re going to pop that chicken out. It’s just a little bit crisp on top with a nice coating and it has turned out really well, so we have coconut chicken. Okay so here we have it, coconut chicken and you have got a few different options you can serve this with.

Tonight we are going to be having a mashed sweet potato, and that tends to compliment the coconut chicken very well, but get creative, with dipping sauces, whatever you want I would recommend something with low sugar. If you have to have it sweetened up, a little bit of honey will be just fine, but you will find there is a ton of flavor in this chicken. So enjoy it and we will see you next week!

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Chris is here for another segment of our cooking show. This time we are going through a recipe.

This recipe is going to take you roughly 25 minutes to make.

Video Transcription

“Hi I’m Chris with integrated fitness and we’re here to do another nutritional segment. Today we’re going to do a paleo quiche. Quiches are just really simple, quick form of breakfast. Now the problem with traditional quiche is it’s loaded with a lot of flour, tons of butter, just tons of things you don’t need in your diet. We’re going to give you a healthier option for that. We’re going to start with the crust. Quiche kind of comes in two portions. You got to do the crust first, and then we’ll do the filling. So with the crust, the first thing you want to do is preheat your oven to 375 degrees. We’re going to use almond meal as opposed to flour. Like I said in other segments, almond meal is a little pricier than flour, but much better health benefits. You want to use a cup to a cup and a half of almond meal. Put that into a mixing bowl. We’re going to use one egg for this crust and then about a quarter cup of parmesan cheese. Now, I will throw out there the parmesan cheese is optional. So for those of you who eliminate all dairy from your diet, you can leave that out no problem. So you’re going to want to mix that up, and it is going to have a graham cracker crust consistency to it. Once you get that all turned in there, it takes a little bit to mix. What we’re going to do is get some butter and you want to put that in a napkin. I am using a glass pie pan. You can use a metal one. Even if you wanted to make these a little bit more “to go”, you can use muffin tins with this recipe and put them in the muffin pans. Basically just take a little butter or you can use any spray, nonstick to coat your pan with it. It doesn’t take a lot, just enough to get that nice and coated so nothing’s going to stick. Now after that’s done, I just got a little bit more mixing to do. And if you measure like I do and kind of just eyeball it, it will fit into a pie crust once you get it into the pan. So you can kind of see the consistency there, just so it starts to clump together. It’s moist and that’s what you want. So the next step put that into your piecrust, your pie pan rather. Now this can get a little sticky for the wooden spoon so you want to go straight to your hands. So once that’s in the pan, you just want to use your fingers and form it in to a nice crust. Push it out from the center, out to the edges, and that will fill together very nicely. And it doesn’t have to be perfect but try to get it as even as you can. You want to get that as high as you can on the sides of the pan because that is going to hold all of our filling.

Sounds like our oven is ready to go, perfect timing. So when you’re finished your piecrust should look something like this. You’re going to want to pop that into the oven, again, at 375 degrees for about 10 maybe 15 minutes. You just want to keep an eye on it ‘til it gets golden brown. Then we will add the filling, pop it back for another 15 or 20 and we’ll be done. Okay, so you can see how that crust is coming together. It’s starting to form up. It still has another 3-4 minutes, but you can see it’s getting crisp around the edges and you want that consistency all through it. So about another 3 or 4 minutes and it’ll be ready to go.

Okay, so the crust is out of the oven and it’s nice and firm, kind of like a cracker crust. Now we’re going to put the quiche together. Any you know what I love about quiche is they’re really easy to make. As far as the filling goes, whatever you’ve got in the fridge. I’ve got some left over green peppers here, so we’re going to take those. The secret to quiche is you want to put the ingredients in first. I’ve seen people mix it with the eggs before hand and it just doesn’t seem to work out as well. I’ve got some diced up onion here, throw those in. You can put any type of vegetables you want, peppers mushrooms. You can grab whatever meat you have in the fridge, I made one last week with some leftover chicken. I just happen to have some diced up ham here, so we’re going to load this with some ham. And there’s really no set amount, if you want a bunch of meat in there, then throw a bunch of meat in there. Obviously the crust has to support it so you don’t want to over over-do it, but you get the idea. So there we got some ham, we got some onions, it’s kind of like a western omelette type of quiche. Now the filling, you’re gonna want 4 eggs so just throw those in to a mixing bowl. Once you get those 4 eggs in there, you’re going to want some half and half, you could also use milk. So 4 eggs, a little half and half, I don’t usually keep half and half on hand so just 1 creamer size, that’s going to be about 1 tablespoon worth. You can throw a little bit of rosemary in there, whatever spices you’re into, I like rosemary. I’m going to spice it up a little bit with some crushed red pepper, and obviously that’s to taste. I’m going to use some white pepper today just so we don’t have those ugly black chunks in there. White pepper is just a little more mild, you can use black pepper if you’re not looking to impress. About a quarter teaspoon of salt, that’s about it. Whenever I use something like ham (then you’re going to want to mix this up), which is naturally pretty salty, I’m going to really try and take it easy on the salt. When I use something like steak or chicken, that doesn’t have as high of a salt content then I might throw a little more in, but that’s up to you. So mix that up and then just slowly pour it over your filling and let it fill in the gaps. And once that is in there, remember it’s going to be a little warm so be careful handling it. You’re going to want to give it a couple taps, a little shake to fill in the holes there. Then you want to throw it back in your oven for about 20 minutes until those eggs solidify and you’ll be all ready to go!

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Welcome to the Integrated Fitness Cooking Show

Today we are featuring Paleo Pumpkin Muffins…. And they are good…

Hi everybody I am Chris with integrated fitness and we are back here in another nutritional segment. This week we are going to show you how to make a paleo friendly pumpkin muffin.And here we are approaching October, into fall, leaves are changing and we are starting to think about pumpkin pies and turkeys and apples and all that good stuff.

So sticking with the season I thought we would do a paleo variation of something I love very much. Very quickly it’s a very simple recipe, but I will caution you like with every baking dish you do, you have to be very specific with your measurements and your ingredients. So we’ll kind of go through them step by step here before we mix them in and you can jot them down on a list and we’ll go from there. We’re going to start with almond meal flour. We try to stay away from the wheat flours and the gluten flours.

This gluten free, I will caution you, almond meal is a little bit more expensive than regular flour, however it is a lot better for you and you use half as much. So we are going to take that almond meal flour, one and a half cups. I have actually got that set aside in a bowl here, and I am going to dump that one and a half cups right in there.  When I am baking I have learned to always stick with dry ingredients first.

Mix those before you put the wet in. So we are going to go with a teaspoon of baking powder, a teaspoon of baking soda, and then for the spice I have got something called allspice. Now what allspice is, it’s a mix of sage, cinnamon and nutmeg. So it is basically all of the key components that go into a pumpkin pie, and I have got about two tablespoons, and that is all you will need because allspice is very pungent, very strong. That is pretty much it for the dry ingredients and what you want to do is mix that up, before you put the wet ingredients in there, otherwise things tend to stick and it is hard to get a good mix if you don’t do this prior. That’s what grandma told me anyway.

So that being finished we are going to take a cup of pumpkin, this is just pureed pumpkin. You can find this at Giant Eagle or any grocery store you go to, I have chosen the organic type. I try to stay organic as often as possible. Throw that in there, then half a cup of honey, that’s our substitute for sugar. If you don’t like your muffins as sweet, you can dial back the honey a little bit. We are going to go with 3 eggs, throw those in there, and by the way the 1^st thing I did was preheat the oven to 350 and you want to get that started before you start mixing your ingredients.

Typically ovens take 10 minutes to warm up. So 3 eggs, a half a cup of pumpkin, you got your honey and your dry ingredients we went over before. You are going to give that a real good mix so that everything is blended together really well. You can use an electric mixer if you want to save yourself, but why not make a workout out of it, right? Mix that together and it is going to have a cake batter consistency. Then you are going to add that to a muffin tin, throw it in the oven for 20 minutes and then you are good to go.

Okay so we are going to add the batter to these tins here, and I go about half way up when I am doing muffins. Some different variations to these, if you want to add a protein element, go ahead and add a few scoops of vanilla protein powder to these, that’s going to give you that variable.

If you want to throw an almond on top of these you could certainly do that.  If you have got to have that chocolate fix you can dust it with unsweetened cocoa powder, to throw that taste in there. Give it a good shake to get the air bubbles out of it and you are ready to go into the oven.

So 350 degrees, for 20 minutes. I always tell people be cautious when it comes to cooking time because all ovens are different. Depending on the quality of your oven, the time component can change just a little bit. What you are basically looking for is that muffin to overflow the top. Okay, so 20 minutes, pop them out of the oven and you want to let them sit for another  10-15 minutes and they’ll be ready to eat. Paleo friendly pumpkin muffins, enjoy!

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