Friday’s Flavors: Air Fryer Lamb Chops

Hey, Foodies! Happy Friday!

When most people think of air fryers, they think they’re frying the food they put in them. But if you look at the broad range of food you can cook – even bake – in them, you’ll see that they can also be used as a substitute oven. Not a huge deal considering that most people use them in their homes, but in Florida, where the heat an oven puts out can make the indoor temperature quite unpleasant, or even in an RV or travel trailer when camping, using your air fryer as an oven can be a great option.

When we have lamb chops, we often grill them, but when it’s pouring down rain, an air fryer comes in a close second. This recipe is quick and easy – who can argue with that?!?!

Ingredients:

lamb chops, 1″ thick

olive oil

garlic, crushed

salt

pepper

Preparation:

Make a paste by mixing olive oil, freshly crushed garlic, salt and pepper. Placing your lamb chops on a piece of wax paper, coat both sides thoroughly with your mixture and allow to rest while you bring them to room temperature, about an hour.

Spray the inside of your air fryer with oil. Preheat air fryer to 390 degrees for a few minutes. Place lamb chops inside the air fryer bed, spacing so they don’t overlap. Cook for 3 minutes. Flip. Cook for another 3 minutes. Let sit in air fryer for 5 minutes, then serve. This recipe will cook your lamb chops to the medium side of medium rare. For an overcrowded basket, thicker or thinner chops, or to cook to a different temperature, adjust time accordingly.

And that’s it! If you try it, please let me know if you like it!

Check back next Friday for another Foodie Flavor!

Friday’s Flavors: 6 Of My Favorite Things For A Happy (And Healthy) Foodie New Year

Hey, Foodies! Happy Friday!

I feel like it’s safe to say that most of us are on the same page about being ready to welcome in a new year. Symbolically, it’s become a time of change, fresh starts and new beginnings, and while I personally don’t use it as a catalyst to make resolutions (they can and should be made at any time of the year), I thought I’d share some of my favorite health conscious foodie things.

1) These are absolutely awesome. One of the hardest things for me about having a food sensitivity is how much it can complicate mealtimes – especially lunch. I can’t just throw a quick sandwich together. But these Crepini egg thins – again, awesome. They also make them plain, without cauliflower, but I prefer the taste of these. And only 8 calories a thin? Take that, bread! I sprinkle a little shredded cheese on one, add some lunch meat, a little more cheese, and a second thin, thenpop it in the microwave for 12 seconds (because I like that number) and you have yourself a sandwich-like meal. Or, add some avocado and roll it up like a burrito. So many possibilities!

And did you see? No net carbs, keto friendly, paleo friendly, gluten free and dairy free? They really are awesome!

I find these by the ‘premium’ lunchmeats in the refrigerated section near the deli at Publix.

2) Most of us know that olive oil is good for us, but did you know that some is better for us than others? Things to look for in a high quality olive oil are:

  1. Is it First Cold-Pressed? Because that’s what you want.
  2. It’s Country of Origin. Olive oils with multiple countries of origin listed are making their oil with whatever olives they can get. Not ideal. So first, find an olive oil with one country of origin.
  3. The type of olive used. A quality olive oil should tell you what type of olive they’re making the oil from, and only one type should be listed.
  4. The highest quality olive oils source their olives from a specific farm or location, and will tell you this information on the label.
  5. Ideally, you also want your oil to be organic.

The good news is that you don’t have to pay ridiculous prices to check most of these boxes. Flora brand olive oil is first cold pressed, lists the country (Italy for organic, Greece for not, tells you the type of olive used, and the area it comes from. I buy the organic shown for less than $10. It has a strong, fruity taste and is great when I want to drizzle some oil on an avocado for a snack. The larger bottle, while not organic and with a someone milder flavor, is less than $12 and works great for sautéing, roasting, etc.

3) There are SO many good pasta alternatives these days! I’m only showing one brand, which also makes pasta (spaghetti and other styles) using black beans and edamame, but there are also pastas made from cauliflower, lentils, chickpeas, and many more healthy, tasty alternatives!

As an added bonus, these pastas are often high in plant based protein. They do tend to be around the same count calorie wise as traditional wheat and flour based pastas, but they metabolize much better!

Do some experimenting to find ones that suit your texture, shape, and flavor needs. The pasta shown tastes and feel just like traditional pasta. And if you have an Aldi’s in your area, you can’t beat the price!

4) Birch Benders makes THE BEST mix for Paleo friendly pancakes and waffles! They also have a Keto friendly variety. Just add some water for pancakes, some water and a dash of oil for waffles, and you have a guilty pleasure that’s not so guilty!

The recipe uses cassava starch, almonds and coconut instead of flour, and they’re also dairy free. I find the batter tends to thicken between batches, so I keep some extra water on hand and mix more to consistency than the proportions listed on the package, but the taste and texture is very close to the real thing.

I’ve seen this at multiple stores, but found the best price at Walmart. It’s in the baking aisle.

5) I’ve tried a lot of cheese crisps over the last few years, and all pale in comparison to these. I’m not going to lie – I’ve eaten an entire bag of these Whisps brand Parmesan Cheese Crisps in a sitting more than once. (My dog helps.)

They do make other flavors, but, unfortunately, the other flavors tend to throw more into the mix than just good old cheese. Some even add my arch nemesis, yeast, which I don’t understand, but whatever. I have these. These are enough.

I’ve found these at many stores with varying prices, but both Publix and Winn Dixie occasionally run them Buy One, Get One – stock up then for the best deal!

6) I feel like Bone Broth was one of the trendier health fads to hit in recent years, but it seemed to have quickly died off – perhaps because of the prices. I’ve seen this stuff sold for up to $15 for the 2 pound carton. If I had to pay those prices, I wouldn’t be buying it either.

But the health benefits! Bone broth is good for so many things, including gut health, which is so important because your health in general starts in your gut. So make it happy!

I use in place of chicken broth or stock. Sometimes I’ll cook my veggie pasta in it, like when I do my One Pan Pasta (recipe here). The noodles absorb the broth. If you’re able, add some milk and/or wine to make a thick, delicious sauce!

I buy mine at Aldi’s for about $3 a piece.

There are so many more favorites I want to share with you, but I’ll save those for another post! Hopefully this is enough to get you off to a healthy start, whether you’re making a New Year’s Resolution for better health, or simply maintaining – either way I wish you all the best! Happy New Year!

Check back next Friday for another Foodie Flavors recipe!

Friday’s Flavors: Baked Coconut Shrimp (Keto And Paleo Friendly)

Hey, Foodies! Happy Friday!

Coconut Shrimp are one of those tropical treats that are hard to resist. But they’re breaded. And deep fried. And restaurants usually use sweetened coconut, so they’re sugary.

Then those dipping sauces! Orange Marmalade, Mango Sauce, Pina Colada Sauce, Sweet Chili Sauce . . . you get the picture. All are delicious, but quickly turn a treat into a dietary disaster.

But I’m all about finding healthy ways to still have the foods I want, so I created this recipe for Baked Coconut Shrimp using unsweetened coconut flakes and almond flour instead of bread crumbs. I’ll be honest – it’s not as good as deep fried, sugar coated shrimp, but it is tasty, and best of all, it’s guilt free and kind to your body. So, here it is.

Ingredients:

1-2 pounds shrimp, shells removed (you can leave tails on if you want)

eggs (I’ve found you need 1 egg for every 10 shrimp)

almond flour

unsweetened coconut flakes (you’ll use most of an 8 ounce bag)

garlic powder

onion powder

Old Bay Seasoning

Preparation:

In order of use.

Preheat oven to 375 degrees.

Spray both sides of an oven safe rack and the cooking side of a baking sheet with oil.

I work in batches because when you use an egg wash, things tend to get clumpy fast, so I use one egg at a time and mix the seasoned flour twice. You can add more coconut as you go along.

In one bowl, beat an egg.

In a second bowl, mix your almond flour with the garlic powder, onion powder, and Old Bay to taste.

In a third, fill with coconut flakes.

Dip your shrimp in the almond flour mix, then the egg wash, letting excess drip off, then cover in coconut. Place on the rack on top of the baking sheet so the shrimp can bake from both sides.

When all your shrimp are coated, place in the oven and bake for 15 minutes for large shrimp (16-20 per pound), adjusting time accordingly for smaller or larger shrimp. If you want the shrimp equally crisp on both sides, you can flip them halfway through, but I’ve found you lose most of your coconut this way. They cook just fine (and it’s less work) if you don’t flip them.

Serve with your favorite dipping sauce. (I enjoy mine with a mustard based sauce.)

And there you have it! Coconut Shrimp with a fraction of the calories and fat, no fry oils, no sugar, no gluten, and no yeast.

If you try it, please let me know if you like it!

Check back next Friday for another Flavor!

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