There's Always a Healthy Alternative for Fried Foods!

Why do we enjoy fried foods so much?  That's an easy question to answer.  They’re crunchy on the outside, tender and juicy on the inside, BUT definitely TERRIBLE for your body.  While healthy fats are an essential part of a healthy diet, the oils used for frying tend to be deficient in health value.

As an alternative to immersing the food in a puddle of less-than-healthy oil, baking it can produce similarly crunchy results.  However, the real secret to imitating the crackly, flavorful crust of a chicken tender, for example, is in the breaded exterior.  You can cover the outside of a piece of chicken with a number of different things to get that crispy bite — crushed corn flakes, crackers, or panko breadcrumbs will do the trick.  Nonetheless, I recommend trying more health-giving options.


How to Prepare Breaded Fish Fillets with Almond Flour

Almond flour is made by grinding whole, blanched almonds and, therefore, has the same nutrient profile as the raw nuts.  It’s rich with monounsaturated fat and vitamin E, and provides a good source of protein and gut-healthy fiber.  Almond flour is easy to use as a breading substitute, and because it contains protein and fat, helps you have a sense of fullness comparable to something fried.

To duplicate the bread-crumb effect, whisk two whole eggs together in a dish.  In another dish, mix one cup of almond flour with salt and pepper and any dried herbs you like.  Dip fish fillets into the beaten eggs then into the almond flour until the fish is completely coated.  Bake the fillets in the oven at 400°F for 10 minutes for thin fillets, and up to 15 minutes for thicker ones.

How to Prepare Breaded Zucchini Fries with Flax Meal

Flax meal is a gluten-free flour alternative.  It is one of the richest sources of the omega-3 fatty acid ALA, and it contains antioxidant lignans and a good source of protein, insoluble fiber, and calcium.  Since it is high in fiber, it is best consumed with water, so the high water content of vegetables makes the two a natural duo.

Mix one cup of flax meal with salt and pepper, whisk two eggs together, then dip vegetables (such as zucchini strips) in the egg mixture, then in the breading.  Bake until golden and crunchy at 375°F for 25–30 minutes.

How to Prepare Battered Chicken Fingers with Brown Rice Flour

Brown rice flour delivers a high-protein and high-fiber replacement for wheat: One cup contains roughly 11 grams of protein and 7 grams of fiber.  When pulverized into flour, brown rice conserves its phenolic compounds, which put forth potent antioxidant activity.

To make chicken fingers: Mix half a cup of brown rice flour with one egg, one and a half teaspoons baking powder, salt and pepper.  Add extra zest with either smoked paprika or cayenne pepper, if preferred.  Dip chicken pieces in the batter, and bake at 375°F for 20 minutes for a mild, crispy meal.

These suggestions should help trigger your own ideas.  Move forward and create whatever combination of flour alternative plus protein or vegetable that best suits your needs and tastes.  Feel free to share any ideas that you come up with in the comments.

~ J. Lynn