Southern Fried Goodness!

Do you want to eat healthy but still have that craving every now and then for that "Southern Fried Goodness"?  Here is a healthier version of Mom's Southern Fried Chicken...

Fried Chicken - (a Healthier Version)- that will make you want to shout the Rebel yell - even if your a Yankee! 

Yee-haw!

 

Ingredients

·        1 broiler/fryer organic chicken, cut into 8 pieces (you may even use skin-off breast pieces)

·        2 cups plain Kefir or low fat buttermilk (I make my own Kefir)

·        2 tablespoons kosher salt

·        2 tablespoons Hungarian paprika

·        2 teaspoons garlic powder

·        1 teaspoon cayenne pepper

·        Flour, for dredging (whole wheat pastry)

·        Coconut oil, for frying

·        Directions

Place chicken pieces into a glass container and cover with kefir or buttermilk. Cover and refrigerate for 12 to 24 hours - or whatever time you have.  This tenderizes the chicken and adds flavor too.

Melt enough coconut oil over medium-low heat (I use expeller pressed/organic that has a neutral flavor instead of cold pressed extra virgin which has a coconut flavor) so that it comes just 1/8-inch up the side of a 12-inch cast iron skillet or heavy fry pan. Once oil liquefies raise heat to 325 degrees F. Do not allow oil to go over 325 degrees F.

Drain chicken in a colander. Combine salt, paprika, garlic powder, and cayenne pepper. Liberally season chicken with this mixture. it should look red.  Dredge chicken in flour and shake off excess.

Place chicken skin side down into the pan. Put thighs in the center, and breast and legs around the edge of the pan. The oil should come half way up the pan. Cook chicken until golden brown on each side, approximately 10 to 12 minutes per side.  The internal temperature should be 180 degrees. 

Drain chicken on a rack over a sheet pan.

Healing, Kiefer, Flax oil Smoothie or…

Ronda’s Purple Monster –

We make the purple monster routinely. This is a great breakfast that is filling and full of good oils, anti-oxidants, and vitamins. We make this smoothie several times a week or when I am on the go and don’t have time to mess with cleaning the juicer. Sometimes I make it to alleviate the guilt of that first cup of morning java.

I buy bananas in large bunches, cut them up in wheels and freeze them one banana per zip-lock sandwich bag. Frozen bananas make the smoothie creamy and cold like ice cream. I also use frozen blueberries, frozen raspberries which eliminates crushed ice chunks at the bottom of the glass. If you don’t use frozen fruit you may want to add ice to your blender. And, no, you don’t taste the carrots – no one would ever know they are in there!

What is Kiefer? Kiefer is like liquid yogurt. I make my own by adding a Kiefer “grain” (a culture that looks like a small piece of cauliflower) to a quart of organic milk. It sits out for 24 hours and then “Wah-lah” you have kiefer. It smells great like sour dough bread. Kiefer is full of pro-biotics as is real yogurt, and is great for you digestive tract. You can buy it at the store in many fruit flavors but it is more economical and healthier to make at home. I make it in a quart sized mason jar with a plastic screw top lid. I also use it in the place of buttermilk in pancakes and biscuits. Yum!

Make sure that you never blend kiefer or yogurt as it kills the live active cultures that are so good for you. Hand stir it in your drink or pulse the blender on only for a second to use the suction to mix in the kiefer rather than blend the little cultures to death.

This is a great smoothie for a healing diet. I was given the basic recipe by a man who had a tumor in his jaw and used it as part of his de-tox and healing regime.

Ronda’s Purple Monster
Healing Smoothie

Put in the Vita-mix container:

¼ cup Flax Seed oil
¼ cup fresh or frozen red raspberries
¼ cup fresh or frozen blueberries
1 banana – (I freeze mine)
Handful of raw pecans or walnuts
Handful of raw almonds
1 organic carrot (I use 1 handful of organic peeled baby carrots)

Add enough water to cover ingredients. Blend starting on a low setting and increasing to highest setting until all ingredients are liquefied.

Then add ¼ cup organic Kefir (or plain organic yogurt Or organic
Cottage Cheese - if using cottage cheese then blend)

Blend for only a second or just stir with a spoon.

Makes about a quart.

Please, tell me what you think...

He seems to like it!