Tag Archives: cassava flour

Healthier Buttermilk Fried Chicken

It’s been a minute since I’ve written a blog post and put my fingers to the keyboard and craft a recipe but I am BACK. Our sweet boy is already 4.5 months and just tried oatmeal for the first time yesterday – to say he devoured it up is an understatement. As a devout foodie this boy is in for it when he starts solids and eating the foods we eat for dinner. I’m so looking forward to having my sous chef in the kitchen with me, taste testing new recipes, helping me remake my grandmother’s Cream Cheese Rugelach (which I’m hoping to get on the blog this Fall), and create memories in one of my favorite places to be.

Who doesn’t love fried chicken? The crispiness of the skin, the breaded and dredge, the juiciness and brine of the chicken paired with greens, potatoes, and MAC. It’s a perfect comfort food and I’ve definitely had my fair share in eating it. I purchased some Organic Valley buttermilk thinking I would make buttermilk pancakes which, still, needs to be tested; instead, I threw chicken thighs into a bowl of buttermilk, salt, pepper, and decided “what the hell, let’s try frying some chicken.” Of course, this recipe wouldn’t be complete without my favorite cassava flour from Thrive Market, which as of July 31st you can get a $20 shopping credit when you purchase a 1 year membership – use the banner on the right! Additionally, I choose to use Avocado oil when I fry chicken cutlets and used it for this dish too because it not only provides a creamier texture due to the fats in the avocado, but avocado oil has a safe and high cooking temperature, whereas other oils when heated over 400* can burn and become not so healthy #themoreyouknow *cue rainbow and theme song.*

Here’s what you’ll need for this delish recipe:

  • 1 pkg chicken thighs or breasts (I used thighs, but I definitely recommend breasts with this too)
  • 2-3 cups avocado oil
  • 1 cup cassava flour
  • 2 cups buttermilk
  • Salt
  • Pepper

PRE-SOAK YOUR CHICKEN OVERNIGHT! This will help the buttermilk soak into the chicken and marinade it!

In a deep frying pan or 4-5 qt pot, add in the oil and begin to heat it until it gets to 375* (I recommend getting a cooking thermometer for this). Add the chicken to the cassava flour and coat well. You can do a double dredge for thicker breading but I just did a single dredge. Add the chicken to the oil slowly and cook until each side is a golden brown. Remove from the oil and let drip over a cooking rack or dry with paper towel.

Pair with veggies, mac and cheese, potatoes, or your favorite side! This is such a fun take on the traditional fried chicken, and buttermilk makes it that much more delicious.

Chocolate Banana Muffin Bars

Can you believe we are already 11 days away from the end of May, and about to enter Summer? I can’t stand how time is flying right now and that our son is two months old. I remember writing recipes in October, basking in the second trimester glory, anticipating what the end result will be, and boy was it a journey (interested in my story? Here’s the link to my blog post).

This recipe was sitting in my notes on my phone for a very long time, probably since September last year, when I wrote it down while I was contemplating what to do with overripe bananas, because regardless of a pandemic or not, I always have at least two bananas that are about to RIP. Scrolling through my recipes I stumbled upon it again and as the ingredients are pretty simple, I decided that it’s about time I make it and see how it turns out – the result is AMAZING. Even my husband said they were good, and he is my biggest critic when it comes to cooking and baking.

These muffin bars are gluten free and made with Thrive Market cassava flour, calls for just one cup of sugar (both coconut and cane), two ripe bananas, and one of my favorite chocolates from Hu Kitchen. What I love about this recipe is that the bars came out so fluffy with a perfectly golden bottom, each bite has a delicate flavor of banana, and the chocolate literally came oozing out. This recipe yields approximately 12 smaller bars, but that depends on how you slice it 🙂

Here’s what you’ll need:

  • 2 ripe bananas, smashed
  • 2 eggs
  • 1/4 cup cane sugar
  • 1/3 cup coconut sugar
  • 1/2 cup whole milk (you could sub almond or oat milk too)
  • Vanilla extract
  • 3/4 cup Cassava Flour
    • You can find my favorite cassava flour on Thrive Market –> hit the banner to the right and it’ll bring you there!
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1/2 cup chocolate chips
    • (I do recommend Hu Kitchen because they are a paleo-friendly and “back to human” style eatery located in NYC but you can find their products here. I LOVE their crackers too!

Preheat your oven to 375* and pre-grease a 9×9″ brownie or baking tin. Begin by adding the wet ingredients into a bowl (eggs, bananas, vanilla, sugars, and milk). Blend to combine. Then layer in the dry ingredients – I like to pour the flour in a bit at a time so that it doesn’t fly everywhere. Mix to combine until smooth, there will be some chunks because of the banana.

Add in the 1/2 cup of chocolate (I coat the chocolate with some flour so that it does not sink to the bottom) and fold in with a silicone spatula or wooden spoon. Pour into the tin and bake for 20-23 minutes. Let sit and spread on some almond butter, a dollop of whipped cream, or eat them all in one sitting with a cup of coffee and Bravo Below Deck marathon… no judgment. Stay safe friends!

Paleo Chicken Nuggets

Hi my name is Morgan and I am a five year old when it comes to chicken nuggets or tenders. Whenever hubby and I go to Citi Field for a Mets game (LGM!) I always get the same. exact. thing: Chicken tenders and french fries with a shake (from Shake Shack because duh…). I’ve ventured off the beaten path once and got a sausage and peppers, and the game wasn’t the same. What’s not to love about tenders and nuggets? They’re crispy, fried, juicy, and honey mustard makes for the perfect pairing. No questions asked.

I love using cassava flour to make nuggets, tenders, and cutlets because not only is it grain/gluten free, it’s provides such a depth of flavor from the yucca root itself. I use Thrive Market’s Cassava Flour – found here (also if you use the banner, you can get $20 shopping credit when you sign up for a membership!) and love the texture of it. Cassava is also super versatile and is usually a 1:1 ratio for subbing out AP flour when baking. The way the chicken crisps up when battered in cassava flour is very similar to using breadcrumbs.

Here’s what you’ll need for these paleo nuggets:

  • 3-4 boneless, skinless chicken breasts
  • 1 cup Thrive Market Non-GMO Cassava Flour (or preferred brand)
  • Dried oregano
  • Dried thyme
  • Dried rosemary
  • 4 tbsp avocado/olive oil
  • 3 tbsp grass fed butter
    • having a blend of healthy fats to shallow fry the chicken in helps with the crispiness and less splatter.
  • dipping sauce of choice
    • we used Cedar Foods tzatziki sauce.

For these nuggets, it’s as simple as a four-step process:

  1. Rinse and pat dry your chicken. Slice each breast into bite size pieces.
  2. Pour the cassava flour and dried spices into a large bowl and whisk to combine.
  3. Add chicken pieces to the flour and mix together to fully coat each piece.
  4. Heat a skillet/large pan with oil and butter on medium heat and begin to place several pieces into the skillet. Let each piece sit for 3-4 minutes per side. Repeat until all chicken is cooked.

I swear this will become a family favorite, and will definitely be a weeknight go-to as this is one simple and quick dinner to pull together, especially if you have the chicken cut ahead of time. This could be delicious as chicken alfredo, thrown in with some broccoli for a stir fry, or just as is with a dip and veggies on the side!

Primal Cassava Flour Pancakes (updated 2/2/2020)

Happy Sunday loves! Sitting with a hot cup of coffee, windows cracked to welcome the cool breeze, pumpkin everything, and fall-scented candles burning… it is truly my favorite season.  Sundays are always days of rest in my home and today is no exception.  My tastebuds were craving something hearty, but also on the healthier side.. alas, the pancakes.  I love when pancakes are in the in-between of super fluffy and thin, and this recipe churns these flapjacks out in just the perfect consistency.  Okay, a secret?  I’m not a huge fan of syrup.  I won’t say no to it but I also don’t go overboard, and I prefer raw maple syrup which tends to be pricey anyway, so I just devour these like caveman (kind of fitting for this recipe anyway..) and eat them plain most of the time.  Either way, they’re amazing.

Let’s address the elephant in the room.. what the heck is primal?  Primal is a branch of Paleo-style eating, while Paleo doesn’t encourage dairy, Primal allows it!  I find a happy medium between the two and incorporate pasteurized, organic, and grass-fed dairy into my diet when I can as there are benefits to it.   These pancakes are primal solely because this involves heavy cream.  I prefer to use cassava flour instead of almond or regular flour as this is one of the only flours that the taste doesn’t make me cringe (I’ve tried almond and it doesn’t give me the same texture that I look for in baked goods).   This recipe is definitely a crowd pleaser and easy to whip in on the weekends.

Here’s what you’ll need for these deliciously fluffy and gluten-free pancakes:

  • 2 large pasture raised eggs ( I love my Organic Valley eggs with Omega-3)
  • 1/2 cup whole milk or heavy cream
  • 1/4 cup avocado oil
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1 cup cassava flour
  • Pinch of salt

Start by cracking the eggs into a large mixing bowl, then pour in the oil, milk and whisk together.  Add in the flour, salt, and leavening agents (soda/powder) and whisk until combined.  The batter will be smooth and on the thicker side.  Let it side for 5-7 minutes to encourage a little air into the batter, this will fluff the batter more adding air and texture to the pancakes.  Heat a skillet on medium and melt butter/or use cooking spray.  Ladle in the batter into the skillet, I did one to two pancakes per round.  Let sit on each side for 2-3 minutes, you will see the sides of the pancake rise up and brown, that’s when it’s ready to flip.  Serve immediately with butter, syrup, or just fold them in half and have it in one bite 🙂 NOMaste!