Your Favorite Meal Made Over

Today I want to introduce you to Lori Grisham, one of our Healthy Life Coaches. Lori is going to show you a substitution trick that has helped one of our customers and his wife lose a combined total of 40 pounds.

Steve Sisskind, M.D.


Hello,

One of my coaching secrets is helping customers understand that just about any favorite recipe can be transformed into a healthier choice.

My three rules for recipe makeovers?

Swap ingredients to:

  • Banish the empty calories
  • Boost the nutrition
  • Let the flavors shine through

Swapping out unhealthy ingredients for healthier ones can sometimes seem overwhelming. You may not even know where to begin.

That’s where I come in! As a Healthy Life coach, I can help you turn your favorite unhealthy favorites into good-for-you picks.

Bobby’s Fried Chicken Make-Over

Let’s take a look at Bobby’s story, to see how we worked together to make a typically “off-limits” meal into a go-to one.

I started working with Bobby and his wife in July of 2013. I found out during our introduction call that Bobby was a disabled veteran. Turned out, our biggest hurdle was not exercise restriction, it was location.

You see, this couple lives in the southern part of the United States. And the only way they knew how to prepare food was to throw it in some hot oil and fry it.

I can relate. Some of my family is from the Deep South and as a child, I remember my aunt’s catchphrase, “If you’re not cooking with pork fat, you’re not cooking.”

One thing I do as a Healthy Life Coach is to tailor my advice based on each customer’s lifestyle. Southern fried chicken, I quickly learned, was a weekly favorite for Bobby and his wife, so we weren’t going to throw it out completely. We had to find a way that they could enjoy it while still keeping it healthy.

Bobby and his wife were eager to learn how to cook in a new way, so we worked together to make their favorite meal work for them. Together, we came up with this recipe.

The healthier Southern Fried Chicken:

Healthy version of Southern Fried Chicken.

  • Two 4-ounce boneless skinless chicken breasts
  • One-half cup organic coconut flour
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon cracked peppercorn

Directions:

Preheat oven to 450 degrees F. In a nonstick skillet, heat olive oil over medium high heat. Combine coconut flour, garlic powder and cracked pepper in a zippered plastic freezer bag. Place dry chicken breast in bag and shake until chicken is completely coated.

In a skillet, brown both sides of chicken breast, about five minutes each side. Place coated chicken breasts in a medium baking dish and bake in oven for 35 minutes or until internal temperature of meat is 165 degrees F.

While this recipe is slightly different than a traditional southern fried chicken, Tony and his wife loved it and declared it a new favorite!

More Fiber Less Fat…

This is a good thing because this recipe not only trims calories and fat, it also boosts the fiber in each serving. Each 4-ounce portion contains 380 calories, 21 grams of fat and 10 grams of fiber (coconut flour is very high in fiber!).

The same portion made the traditional way packs over 540 calories and 38 grams of fat and less than 1 gram of filling fiber.

Coconut flour was a winner for Tony and his wife, but other healthy flours can punch up the flavor and texture such as almond flour, oat flour, black bean flour, flaxseed flour or quinoa flour.

Bobby and His Wife Drop 40 Pounds

As for Bobby and his wife, we’ve continued to work together to create healthier versions of their old standards. As of today, they have lost a combined total of 40 pounds. We still chat over emails and sometimes I make a surprise call just too see how they are doing.

Armed with their recipe makeover skills, food is no longer an obstacle but something this husband and wife enjoy doing together.

Wow, quite a story, right? I hope you enjoyed Lori’s guest post, I know I did. If you’d like to meet Lori and the rest of the team, sign up for our Healthy Life Club, our online support community that provides support, encouragement and information on how to achieve your health goals. Please click here to find out more.

Steve Sisskind, M.D.

Hi, I'm Dr. Steve Sisskind, Chief Medical Officer & Founder at RealDose Nutrition.

As a young physician, I struggled because my patients came to me with serious health issues, but I didn't have the right tools to help them. Medical school taught me how to put "band aids" on their symptoms with drugs and surgery, but not how to address the root causes of their problems.

Years later I discovered a better approach... based on the fundamental idea that the power of nutrition can transform your health and vitality. But there's a lot of confusion... What foods should I eat? Which supplements should I take? What does the science say?

I have dedicated my life to answering these questions... And I share this knowledge with you every day here at RealDose Nutrition.

I invite you to connect with me by joining my free private community. I've helped thousands of people and I know I can help you too!

Join the Whole Body Club

Dr. Steve Sisskind is on a mission to help you achieve amazing health and vitality through the power of nutrition. Sign up to get access to his valuable health tips, recipes, videos, and discounts for FREE!

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13 comments

  1. Santosh puniani

    Steve I am vegetarian and I eat once a week fish and chicken curry some times.Dr told me you have osteoporosis.eat more sardines fish which smell a lot.on my job my co worker complain that your food smell.so I stop. I refused to take osteoporosis meds its side effects are cancer and cramps and all bad bad side effects.make me so scared.I am only taking my calcium and vit D.which other food I should eat which make my bone strong ? I start getting cramps at night time too.

    • Dr. Steve Sisskind

      Hi Santosh,

      Thank you for writing in and for sharing your concerns with us! In terms of your treatment for osteoporosis, I defer to the wisdom of your doctor. In terms of food, there are a few healthy ingredients you can add to your diet such as dairy, Kale, Spinach and Broccoli, to name a few. These are rich in calcium, protein and fiber. A welcome addition to any diet. Make it a healthy day!

  2. In the chicken recipe, I thought frying in general was bad, whether it be in two table spoons or not. Am I missing something? Thanks Vera

    • Dr. Steve Sisskind

      Hi Vera,

      Thank you for writing in! I completely understand your concerns and also had my apprehension before. However, pan frying the chicken in 2 tablespoons of oil and then finishing the cooking process in the oven helps maintain flavor but is lot healthier than deep frying. You can opt to bake the chicken in the oven all the way if you’d like. Make it a healthy day!

  3. I thought it wasn’t healthy to cook w olive oil? Would the taste be adversely affected if I used avocado oil?

    • Dr. Steve Sisskind

      Hi Jenny,

      Thank you for posting your concerns with us! Olive oil is a great addition to any diet as it is packed with Omega fatty acids. It is quite versatile and can be used in a number of ways. That said, I cannot say for certain if Avocado Oil would adversely affect taste as it would depend on how it used in the recipe. Some like the simple twist, while others may not. Hope this helps! Make it a healthy day!

  4. Hi Dr Steve, I have a few questions to ask you. I wonder if you knew all the ingrediance in almond milk, if they are good for a person? Why is some coconut water red/white? What is the difference and which is better? In one of your articles you mentioned not to eat soymilk, in another you mentioned to eat soy. Why do so many Asia’s eat so much soy and look so good and healthy? Is there something in the package you don’t like? I love that you are so helpful to us. Thank you.

    • Dr. Steve Sisskind

      Hi Esther,

      Thank you for writing in and for sharing your concerns with us! Almond milk is the milky substance extracted from pulverized almonds. There should be no other ingredients in the mix but some do add sugar and other ingredients to keep them, you may want to check your product label to know for sure. As for soy milk or soy beans, these contain compounds called isoflavones, which are changed in the body to phytoestrogens (“plant estrogens”) that are similar to the hormone estrogen. The current body of research suggests that soy is likely to be safe for most people when consumed in amounts normally found in foods. Separately, taking soy extracts with concentrated isoflavones (e.g., 35-120 mg/day) for the short term (e.g., up to 6 months) appears to be safe for healthy adults. That said, if you are uncomfortable taking soy or soy products, you can easily substitute them with almond or coconut milk. For soy beans, tofu and tempeh — other plant based products such as Rice cakes, lean meat or fish and lentils can easily take its place. Personally, I am not adverse to eating or using soy products, I use them once in a while in our home cooking. However, for smoothies, I use either almond or coconut milk to cut down on my sugar and they taste great. Hope this helps! Make it a healthy day!

  5. Need to control my eating

  6. esther pearlman

    I think that the Bobby’s fried/baked chicken sounds delicious. Today, I made this fabulous bone broth soup. I went to whole foods and bought chicken feet, back, innards, and neck. I told the butcher I was making enough for three days. I added, six potatoes, 10 carrots, cauliflower, five scallions , two garlic cloves, five bay leaves, three quarts of filtered hot water, two table spoons garlic powder, poultry herbs, and turmeric. I boiled all of this in a pot for five hours. I used a blender after taking the bones out that hadn’t been cooked enough. Thank you for your great ideas Dr. Steve..

    • Dr. Steve Sisskind

      Hi Esther,

      Thank you for sharing your bone broth soup recipe! I am sharing this with my wife. Hope to hear more!

    • ESTHER PEARLMAN’S RECIPE FOR BONE BROTH IS MOST INTERESTING. IS THERE A PARTICULAR REASON SHE USES THIS? COULD IT HELP WITH JOINTS WITH DETERIORATING CARTILEDGE??
      AND IN ANOTHER ENTRY YOU SPOKE ABOUT TREATMENT FOR OSTEOPOROSIS. I PERSONALLY KNOW 2 PEOPLE WHO HAVE HAD FEMER BONE REPLACEMENTS DUE TO TAKING CONVENTIONAL MEDS FOR OSTEOPOROSIS. IN BOTH CASES THEIR FEMER BONE JUST COLLAPSED UNDER THEM AND HAD TO BE REPLACED WITH A TITANIUM ROD. THAT IS ENOUGH INDICATION TO ME THAT I WILL NOT CHOOSE TO TAKE THOSE MEDS BUT INSTEAD I TRY TO USE ALTERNATIVE TREATMENTS. THANKS

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