Healthy Homemade "Shake n Bake" or Fry

Sometimes great recipes come from requests from clients. Hence this healthy alternative for 'Shake n Bake.'

I understand the challenges for families when it comes to changes how an entire family eats. People become accustomed to like certain food and their palates are the same. So finding healthy alternatives is absolutely key to making a successful transition from processed junk food to healthy nutrient rich food. These are the very challenges for my clients.

Just to show you a comparison of ingredients between Kraft's Shake n Bake Original Pork Flavour and this healthy recipe, lets look at what's in the boxed version first:

Enriched wheat flour (wheat flour, niacin, iron, thiamin mononitrate Vitamin B1, riboflavin (vitamin B2), folic acid), salt, partially hydrogenated soybean and cottonseed oil, sugar, contains less than 2% of paprika, dextrose, dried onions, spice, caramel color, yeast, annatto (color), and natural flavor.

Now, some of those ingredients may not seem harmful but here's what we don't know.

  1. The quality of ingredients being used.
  2. What is the 'natural flavour?'
  3. Why is colour added? And not just one, but two kinds?
  4. What's with the need for two different sugars (sugar and dextrose)?

Let me start with the sugar. Sugar and processed foods go hand in hand. The answer for this one is simple: the sweeter and saltier the product, the more you will eat and the more you will crave. This guarantees that you and your family will be returning customers.

Also, when a product is lacking in nutrients, it will be added synthetically. Meaning, that there is less wheat and more synthetic nutrients because of how depleted nutritionally the flour being used is. Not to mention, it looks 'good' for a company to add vitamins to their products. But if a product is healthy and contains nutrients, then what's the need to add them?

These are just a few things to consider when looking at labels. Start asking questions. It doesn't matter if you don't have the answer. What matters is that we think critically about the ingredients being added to our food.

And believe it or not, there are always healthy alternatives. Sometimes it takes some googling, asking a friend or seeking a holistic nutritionist to help you out with recreating old favourites.

I hope you enjoy this recipe... it's been well loved by my whole family.

Ingredients:

• 1 cup gluten free oats processed into flour or oat flour
• 1/2 cup coconut flour
• 2 1/2 tsp smoked sweet paprika
• 2 tsp dried oregano
• 2 tsp sea salt
• 1/2 tsp dried parsley
• 1/4 tsp pepper
• 1 1/2 tsp onion powder
• 1 tsp garlic powder

Directions:

  1. In a large Ziploc Bag, add all the ingredients. Shake to make sure all ingredients are well combined. This recipe is good for 3-4 meals, depending on the amount needed to coat fish, chicken or veggies.

How to use:

  1. Use ½ - ¾ cup to coat chicken or fish. I have used white fish both times. I simply put the batter in a rectangular dish and placed the fish on top and then flipped. For chicken, you can probably shake it in a bag.
  2. Bake at 400 or pan fry with coconut oil. If you bake it, you'll need to add some oil on top of the chicken or fish. I have fried the white fish in coconut oil and it's worked great.
  3. Store the shake and bake mixture in an airtight container in a cool place for up to 2 months.
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Much love,

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