Monday Musings 1.14.19 + Keto Chicken Tenders Recipe from Keto Quick Start

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Is it Monday again already?! Whoa, that happened fast! I feel like all my days are blurring into one lately because the fiance and I have been working every day for the last 2 weeks on this remodel and likely will work every day for the next two weeks until we leave! Physical labor jobs are no joke.

This week I have been really into anything that either helps shorten the duration of a cold, helps reduce inflammation or just makes me feel really good in general!

#1 Gaia Golden Milk

This turmeric powder with dates and other herbs is AWESOME. I love this powder because now I can make my own fancy turmeric milk lattes at home and they won’t be $6 for a teeny cup! Brilliant.

I have been loving the frothy latte as a pre-bed treat! It has ashwaghanda in it to help relax and calm the body down. I love the feeling of ashwaghanda because I can feel it relaxing me! While I don’t have a huge noticeable difference right away, I am pretty sure the effects will start to show in reduced inflammation and better mobility.

In the meantime, if you need me, I’ll be trying to get the turmeric stains out of my clothing because #messy.

 #2 Vive Organics Immunity Boost

I am pretty sure these are helping waaaay more than they actually are because the ginger flavor is so strong. My brain is like “it just has to be working if there’s that much ginger in there!” So I’m going with it.

I have been sick for over a week now and kind of feel like I am finally getting over it. Hopefully I won’t jinx myself with that one. Ain’t nobody got time to be sick. These little wellness shots have been giving me life though! I have been taking one just about every day to try and kick the sickness. I think for full effect, they should probably be taken when you think you are getting sick, not when you are already sick like I have been doing – ha!

I have been getting both the Immunity Boost and Wellness Rescue flavors and love them both! The Immunity Boost has ginger root juice, turmeric, echinachea and black pepper while the Wellness Rescue has oil of oregano, elderberry, ginger root juice and cayenne pepper. They both certainly have a kick!

Oil of oregano and elderberry have both been shown to reduce the duration of a cold so I am all about that life right now. While I typically have oil of oregano in my supplement arsenal, I have been without my home apothecary for 6 weeks now. These little juice shots are certainly filling the void though. Though they are strong tasting, there is some pineapple or pomegranate juice added to help soften the flavors and it is actually a quite pleasant little sip!

Highly recommended if you can find them in your area and feel a cold coming on or are already sick!

#3 Trader Joe’s Cauliflower Gnocchi

Okay, okay, I hopped on the train! I just couldn’t hold off any longer and I went and got some of the cauliflower gnocchi that I’ve been hearing so much about. Located in the freezer section at Trader Joe’s, the cauliflower gnocchi is gluten free and vegan! The ingredients are super clean and I was surprised to see just how clean they are!

Containing only cauliflower, potato starch, cassava flour, olive oil and salt these little babies are little pillows of heaven. One caveat though – do not, under any circumstances, follow the cooking directions on the back of the bag! They will wind up soggy and doughy 100% of the time and you will be sad. Instead, I have either been defrosting them in the fridge for about a day beforehand and then pan frying in my skillet to get them crispy or using my beloved air fryer for a truly decadent crunch.

I have been loving them under some easy red pasta sauce (favorite brand here) with some ground beef or just by themselves as part of a meal! Here is another recipe that I can’t wait to try out!

#4 Kale Microgreens

I am so into microgreens right now! Gimme all the nutrients, please! Microgreens are similar to sprouts in nutritional value, but microgreens grow in soil whereas sprouts are grown by a water and soaking process.

I found the kale microgreens at a Whole Foods in Minneapolis and am so glad I snagged them! They are crunchy, bright and fresh! I love having them in my salads (aka THIS SALAD that I’m still eating!).

Full of Vitamin C (which we could all use a little bit more of this time of year TBH) and polyphenols, these little microgreens contain 4-40x more nutrients than their mature counterparts! WHOA! Talk about nutrient density. I’ve really been enjoying experimenting adding different veggies into my diet. Check to see if you can find any microgreens at your local grocery store next time you’re in!!

#5 Keto Chicken Tenders

YUM!! I didn’t know anything could taste so good. Diane Sanfilippo is a culinary genius. Not sure why I have never thought to bread chicken with coconut flakes before but I am hooked now! The finished product doesn’t taste like coconut at all and is very satisfying. I especially loved them dipped in mustard (insert heart eyes emoji here).

Diane’s newest book Keto Quick Start is available now and is such an awesome resource for anyone looking for sound and balanced information about the keto diet. I have really loved being able to read through this book and learn the benefits of the keto diet and how to approach it in a healthy way. While I don’t eat keto 100% of the time I certainly do love to experiment with different meals and macro breakdowns!

If you haven’t checked out Diane’s work yet, head here to check her out! I absolutely love her podcast Balanced Bites and own all of her books 🙂 I was super honored to be part of the launch team for Keto Quick Start to help promote her work and am (as always) super impressed with the level of detail and level headed advice the book contains. With Diane’s permission, I am able to share the recipe for these amazing Keto Chicken Tenders!! You can also find the recipe on page 206 of Keto Quick Start. Enjoy!!

Keto Chicken Tenders from Keto Quick Start by Diane Sanfilippo


SERVES 6 (4 per serving)


¼ cup cooking fat of choice

1 ½ cups unsweetened shredded coconut

2 tablespoons coconut flour

1 tablespoon Trifecta Spice Blend (page 330) and for sale here

2 teaspoons paprika

2 large eggs

2 pounds chicken tenders (see notes)

Prepared yellow mustard, for serving


  1. Preheat the oven to 375°F. Line a rimmed baking sheet with foil, then place a wire baking rack on top of it and set aside.
  2. Place a large, heavy-bottomed saute pan over medium-high heat. Using just enough fat to coat the bottom of the pan, melt the cooking fat and allow it to become hot (but not smoking), about 5 minutes. While the fat is heating up, bread the chicken.
  3. Create a breading station for the chicken: In a large shallow bowl or dish, whisk the coconut, coconut flour and spices until well combines. In a second large shallow bowl or dish, whisk the eggs until well beaten.
  4. Dip a piece of chicken into the egg to coat it completely, allowing the excess egg to drip off. Next, dredge the chicken in the flour mixture to coat it completely, gently shaking off any excess. Repeat this process for all the tenders.
  5. working in batches, place the chicken tenders in the hot pan and cook for 3 to 4 minutes on each side, until the breading has turned golden brow, adding more cooking fat to the pan as needed. Transfer the browned tenders to the wire rack on the baking sheet and space them out evenly.
  6. One all of the chicken has been browned, place the baking sheet in the oven and bake for 15 minutes, or until the internal temperature of the chicken reaches 165°F. Serve with mustard on the side.


Nightshade-free? Omit the paprika

If you can’t find precut chicken tenders, you can use boneless, skinless chicken breast sliced into roughly 1 by 4-inch strips.

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