Tag Archives: Egg white

Baked Onion Rings – Paleo, Gluten Free, Vegan

Baked Onion Rings – Paleo, Gluten Free, Vegan

baked onion rings paleo gluten free healthy snack

Since I don’t eat french fries or anything fried for that matter, I rarely get the chance to use my beloved KETCHUP!! I was dying to make something pretty much just so I could use ketchup but it needed to be healthy. 

My latest recipe that involved breading was a paleo thai curry coconut shrimp and it turned out perfect. I was very happy with the technique and finished product so I thought I could incorporate it into making onion rings.

baked onion rings paleo gluten free healthy snack

I sliced up the onion, dipped it in the whisked egg whites and with a fork, put the ring in the spice mixture covering the onion completely then using the same fork transferred the ring to the shredded coconut covering it completely then transferred to the baking sheets. (Sorry for the run on sentence).

baked onion rings paleo gluten free healthy snack

I couldn’t believe how many rings I got out of just one onion. One onion would serve 4 people easily. I added some spice and seasoning for added flavor since the coconut flour and shredded coconut really don’t have much. If you don’t like any spice, just omit the cayenne. If you like a LOT of spice, add more. The amount i used was a nice medium heat which went really good with the tangy KETCHUP!!!

baked onion rings paleo gluten free healthy snackOh ketchup, how I’ve missed you so

Baked Onion Rings - Paleo, Gluten Free
 
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Author:
Recipe type: Paleo, Gluten Free, Vegan
Serves: 4
Ingredients
  • 1 large yellow or sweet onion cut into rings
  • ¾ cup unsweetened shredded coconut
  • 1 cup coconut flour
  • 4 egg whites (whisked until frothy)
  • 1 teaspoon cayenne
  • 1½ teaspoon Italian seasoning
  • dash of salt/pepper
Instructions
  1. Preheat oven to 425
  2. Line a couple of baking sheets with parchment paper or foil
  3. Set up 4 bowls, 1 for the sliced onions, 1 for the frothy egg whites, 1 for the spice mixture (coconut flour, cayenne and Italian seasoning - mix with fork until everything is combined) and 1 for the unsweetened shredded coconut.
  4. Dip onion in egg white, completely covering then transfer to spice mixture. Using a fork, completely cover the onion with the spice mixture then with the same fork transfer to the shredded coconut and completely cover.
  5. Put coated onion ring on baking sheet and repeat for the rest of your onion rings.
  6. Bake for 17 minutes.
  7. Dip in some delicious ketchup and enjoy.

 

 

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Paleo Thai Curry Coconut Shrimp

Paleo Thai Curry Coconut Shrimp

thai coconut curry shrimp paleo gluten free

3 of my favorite things…Thai, Coconut and Shrimp! Ok, 4 of my favorite things, it’s also Paleo.

This shiz is so friggin good. It is well worth the steps.

I found this recipe at PaleOMG.com and was feeling adventurous. I really thought it would be harder but the instructions were laid out so well that they turned out PERFECT. Not just perfect, more like impressive. Just take it one step at a time.

thai coconut curry shrimp paleo gluten free

There were definitely some pats on the back with this one. This is one of those recipes you’ll want to pull out for company because your guests will think you went to cooking school or something. These little shrimps may be little but they are far from little on taste. So much flavor in this combination of ingredients.

I was really proud how well this turned out. I’ve not had a lot of good luck with “breading” in paleo recipes but this one nailed it. I liked it so much in fact that all the shrimp pictured was gone in 2 days and I’ve already purchased another pound of shrimp to do it all over again. It’s THAT good.

thai coconut curry shrimp paleo gluten free

Serving suggestion: serve with a sweet chili sauce dipping sauce, a squirt of lime, a drizzle of honey, or on a bed of quinoa vegetable fried rice

{ I always choose organics whenever available }

Paleo Thai Curry Coconut Shrimp
 
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Author:
Serves: 4
Ingredients
  • 1 lb uncooked, deveined shrimp, peeled
  • 3 ounces coconut milk
  • 3 egg whites, whisked
  • ⅓ cup coconut flour
  • 1 cup unsweetened shredded coconut
  • 3 tablespoons curry powder
  • 1 teaspoon cayenne pepper
  • ½ teaspoon sriracha
  • ½ teaspoon sea salt
  • ½ teaspoon black pepper
  • 1 teaspoon minced garlic
  • 3 tablespoon coconut oil
Instructions
  1. You will need 3 bowls.
  2. bowl for the egg whites that you will whisk until foamy.
  3. bowl for a mixture of coconut flour, 2 tablespoons curry powder, cayenne pepper, sea salt, pepper.
  4. The third bowl has the unsweetened shredded coconut.
  5. Keep a plate at the end of the bowls for the coated shrimps.
  6. Put the bowls in this order, raw shrimp, egg whites, coconut flour/spice mixture, shredded coconut and a plate.
  7. Now it's time to coat the shrimp. First, dip the shrimp in the egg, then coat with the coconut flour/spice mixture, then finish off coating with the shredded coconut (press shrimp down into shredded coconut, it will stick better), place on plate.
  8. Once all the shrimp is coated, heat a large skillet and heat the coconut oil on medium. Add the garlic and mix in.
  9. Once the garlic starts to become fragrant, add sriracha, 1 tablespoon curry powder and coconut milk. Heat on medium until mixture starts to thicken up, should take a minute or two. Once thickened up and bubbly, add shrimp.
  10. Cook shrimp on each side on medium/high until browned. Should take about 4 - 5 minutes per side.
  11. Remove shrimp from oil with slotted spoon and lay on a layer of paper towels on a plate to soak up more of the oil.
  12. Serve with your favorite dipping sauce. I used a sweet chili sauce but honey or a squirt of lime juice is delicious too.
  13. These also reheat really good. Just pop them in the microwave and eat up.

 

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Paleo Coconut Chicken Fingers

Paleo Coconut Chicken Fingers

I applaud those of you that have kids. I got to thinking today how in the world would I have time to do everything in my day AND take care of kids. They are some needy little people. Way needier than our kitties.

My point is that I appreciate an easy meal, especially a paleo one. I wanted to share a paleo recipe that makes it’s way into our oven frequently.

The recipe is basic for chicken fingers, you can customize the flavor by swapping garlic powder, curry powder, ground ginger or dry mustard for the chili powder.

If you are new to coconut flour, it is super absorbing of liquids therefore I recommend some kind of dipping sauce or topping for these because the coconut flour tends to be on the dryer side. You can even top these with some tomato sauce too. There are tons of dipping sauces out there depending on your taste…ranch dressing, sweet chili sauce (my favorite), ketchup, honey, tahini, honey mustard, etc.

 paleo chicken finger strip coconut flour unsweetened flake chili sweet spicy healthy good food gluten free low fat

Paleo Coconut Chicken Fingers
 
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Author:
Recipe type: Paleo
Serves: 4
Ingredients
  • 1 lb boneless/skinless chicken breast cut into strips
  • ⅛ cup coconut flour
  • ¼ cup unsweetened coconut flakes (I found it in the bulk section at whole foods)
  • 2 egg whites
  • ½ tsp chili powder
  • dash of salt and pepper
  • **optional: sweetened coconut flakes
Instructions
  1. Preheat oven to 400
  2. In a medium bowl whisk egg whites
  3. In a medium bowl combine coconut flour, unsweetened coconut flakes, chili powder, salt and pepper
  4. Dip chicken finger in egg whites and completely cover
  5. Press both sides of the chicken into dry mixture, making sure they are completely covered
  6. Lay on baking sheet covered in foil or use a non-stick baking mat
  7. Bake for 20 minutes
  8. Flip after 20 minutes and top with sweetened coconut flakes if that is your preference
  9. Bake for final 5 minutes or put oven on broil for 2 or 3 minutes to get a little crispy.
  10. ***If you do end up broiling for the last few minutes, keep an eye if you used sweetened coconut flakes because the sugar can burn easy.

 

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Coconut Crusted Tilapia with Mango Salsa

Coconut Crusted Tilapia with Mango Salsa

 tilapia fish protein gluten-free coconut flour weight loss egg mango

This recipe is so light, full of flavor and protein. The coating is made with coconut flour and panko crumbs but you can easily make it gluten free with one minor change.  Replace the panko crumbs with shredded unsweetened coconut flakes.  You’ll want unsweetened because at 425 degrees, sweetened flakes may burn because of the sugar.  But don’t worry, either way, these are delicious.

I make fish tacos with some delicious peppadew pepper mango salsa on top of a sprinkle of sweetened shredded coconut.  You can also make this recipe paleo easily by using the unsweetened coconut flakes for the coating pulsed fine with a food processor and using the unsweetened coconut flakes just as they are on a bed of lettuce instead of the sweetened flakes. It’s a very versatile recipe and it’s really friggin’ good!

tilapia fish protein gluten-free coconut flour weight loss egg mango

Coconut Crusted Tilapia with Mango Salsa
 
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Author:
Serves: 4
Ingredients
  • 4 thawed tilapia filets
  • 2 tbsp coconut flour
  • ½ cup panko crumbs (or ½ cup unsweetened shredded coconut for a gluten-free option)
  • 2 egg whites, whipped lightly
  • dash of salt
  • dash of pepper
  • **optional: dash of curry powder
Instructions
  1. Preheat oven to 425. Prepare a baking dish lined with foil. If you have a wire rack to set inside, that will help both sides of the filet brown evenly. If you don't have one, no worries but the foil will certainly make for easy clean up
  2. In a flat pan combine coconut flour, panko crumbs, salt and pepper (you'll want it flat so that you can lay the filets in the crumbs)
  3. Put the egg whites in a separate dish
  4. Lay thawed filet in egg white. Cover both sides of the filet with egg
  5. Then immediately lay it in the dry mixture, press down so the mixture sticks to the filet. Flip over the filet and do the same for the other side
  6. Transfer to baking dish and repeat with all filets
  7. Bake for 18 - 20 minutes
  8. Remove from oven and serve on a large lettuce leaf that has been sprinkled with sweet coconut flakes
  9. Top with Peppadew Pepper Mango Salsa.
  10. GLUTEN FREE OPTION: You can make this gluten free by replacing the panko crumbs with dried unsweetened coconut flakes that have been put through a food processor to make it finer. I say unsweetened because at 425, the sugar in the sweetened coconut may burn.
  11. PALEO OPTION: You can also make this recipe paleo easily by using the unsweetened coconut flakes for the coating pulsed fine with a food processor and using the unsweetened coconut flakes just as they are on a bed of lettuce instead of the sweetened flakes.

 

 

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Coconut Flour Flat Bread

Coconut Flour Flat Bread

In my exploration for new paleo recipes, I found this coconut flour flat bread that only has 4 ingredients and I love foods with the least amount of ingredients so why not give it a go.  The original recipe looks much prettier than mine but the recipe was really easy and it turned out delicious.

The only ingredient that was paleo questionable was the dash of baking powder.  I looked online here and they explain that because the amount is so minimal it’s pretty much harmless and negligible.  It all depends on if you are comfortable using a dash.  If you won’t lose sleep over it, you’ll be happy with the result.

This recipe makes 1 big flat bread or 2 small ones.  The smaller ones will be easier to flip and since I am not a master flipper which you see in the photo below. I’ll be making them smaller next time and there will definitely be a next time.  I’ll most likely double the recipe next time so I can share them with the hubby.

I hesitate to call these just “flat bread” because they are so light and fluffy and almost sweet. I would call them Coconut Flour Sweet Almost Pancakes Flat Bread.  But that doesn’t really roll of the tongue 🙂  So for the sake of simplicity, I’ll call it Coconut Flour Flat Bread.

Update: The hubby asked me to make him Coconut Flour Pancakes and I made this exact recipe, gave him the batter and he made pancakes with it on the griddle. He loved them and said they were very filling.  WIFE TESTED – HUBBY APPROVED 🙂

Nutritionally, this recipe has 8 grams of protein (for one big flat bread/pancake), that’s incredible.  Combined with the 2.5 grams of fiber.  Which makes for a great gluten free, paleo breakfast or snack.

 

coconut flour flat bread paleo gluten free milk organic fiber grain alternative sweet baked pancake bread low carb natural

 

coconut flour flat bread paleo gluten free milk organic fiber grain alternative sweet baked pancake bread low carb natural

 

Coconut Flour Flat Bread
 
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This Coconut Flour Flat Bread has a sweet pancake like texture that's high in fiber and fluffy light. It's gluten free and paleo too.
Author:
Recipe type: Breakfast
Serves: 1
Ingredients
  • 1 tablespoon coconut flour
  • 1/16th teaspoon of baking powder (this is really just a pinch, it's not a lot at all)
  • 2 egg whites (at room temperature just because they mix better this way)
  • 2 tablespoons coconut milk
Instructions
  1. In a medium bowl whisk all ingredients until consistency is smooth, no lumps or bumps.
  2. Heat a frying pan with a pat of melted butter or coconut oil.
  3. Pour in batter and tilt pan to spread mixture around like you would for an omelet.
  4. When the edges start to brown, carefully check to see that the underside is also browned enough and stable enough to flip.
  5. Once brown enough and stable enough, flip and heat the other side until browned.

 

I ate mine with just a drizzle of organic honey and it was perfect.  There are so many variations you can do with these though.

  • Spread a little ricotta (more protein) mixed with some vanilla extract and toss a few blueberries (more fiber) on top.
  • A little pat of butter and some organic maple syrup.
  • Sprinkle with a little cinnamon/sugar.
  • Add a 1/4 tsp of vanilla, almond or maple extract for more flavor

These are REALLY good.  Paleo and gluten free can be delicious and these are!

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