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Chicken Tenders & Lemon Cashew Kale Salad

Chicken Tenders & Lemon Cashew Kale Salad

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Ingredients

  

Lemon Cashew Kale Salad Ingredients

• 1 tbsp extra virgin olive oil
• 1 tbsp lemon juice
• 1 pinch freshly ground black pepper
• 3-4 cups fresh kale, chopped ribbon style
• 1/2 tsp sea salt
• 1/4 cup raw cashews, finely chopped

Chicken Tenders Ingredients

• 1 box panko breadless pork rind crumbs
• 2 organic pasture raised eggs
• 1 lb organic chicken tenders
• Frontier Adobo Seasoning Blend
• organic ground black pepper
• 1/4 cup raw cashews, finely chopped

Instructions

 

Lemon Cashew Kale Salad Instructions

• In a small bow, whisk together olive oil, lemon juice, and black pepper. Set aside.
• Place kale in a large bowl. Massage it by hand with sea salt for two minutes until the kale is soft and dark green. (You may want to set a timer, as it is necessary to tenderize the kale for this long.) It will shrink quite a bit.
• Add the olive oil mixture and the chopped cashews to the kale. Toss until the kale is evenly coated. Service immediately.

Chicken Tenders Instructions

• Preheat oven to 425°.
• Line a non-stick baking sheet with parchment paper.
• Whisk 2 eggs in bowl, until both yolks and egg whites come together. Set aside.
• Season both sides of chicken tenders with Adobo seasoning blend & pepper to taste.
• Dredge each individual tender with panko pork rind crumbs on each side. Press gently to adhere crumbs before placing directly on baking sheet.
• Bake for 20-25 minutes at 425° or until golden brown. (Every oven & climate are different. It is okay to flip tenders and bake for an extra few minutes until desired texture has been reached.)
• Remove from oven and serve immediately.

Notes

Tip: Leftovers will keep well in the refrigerator for a day or two.

Collagen Hot Chocolate

Serves 4

Ingredients:

2 cups unsweetened oat milk
2 tablespoons cacao powder
1 ounce dark chocolate, chopped
½ teaspoon ground cinnamon
Optional: additional 1 to 2 tablespoons of allulose, maple syrup, or honey
2 scoops collagen+ in chocolate
2 ounces bourbon**

Directions:

In a small saucepan, whisk together milk, oat milk, cacao powder, dark chocolate, cinnamon, and collagen over medium heat. Sweeten, if needed, to taste. When the hot chocolate begins to boil, remove from heat and stir in the bourbon.
Divide among 4 small mugs. Enjoy immediately.

**Variations: Yes any brown liquor you prefer, or try a cacao or coffee liqueur for extra flavor. You can also enjoy this without alcohol.

*If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

8 Signs You Might Have a Protein Deficiency

Protein is an essential macronutrient that is essential for all living organisms. Found in a variety of animal and plant-based foods, it is vital in helping our bodies recover by building and repairing body tissues such as muscles, skin, hair, and nails. Protein also serves as building blocks for enzymes and hormones in the body. Proteins are composed of amino acids. There are 22 amino acids – your body produces 11 of them, however 9 amino acids cannot be made by the body and must be consumed through food.

You can see why it is imperative that you consume enough protein to maintain health. There are several signs that you might have a protein deficiency, which over time can lead to several health issues, including muscle loss, weakness, and impaired immune function.

1. Muscle Weakness – Lack of adequate protein intake can lead to deterioration of muscle mass.
2. Hunger & Cravings – Constant food cravings and needing to snack often may be a sign that you are not getting enough protein. Eating protein is important in appetite control and helps keep you fuller for longer.
3. Hair, Skin, and Nail Troubles – Your hair, nails, and skin are made op of several proteins, including keratin and collagen. Lack of protein in your diet can cause thin hair, loss of hair, peeling skin and nails, weakness and ridges in nails.
4. Brittle Bones – Because protein is essential for building and maintaining bone density and strength, you may be at an increased risk for bone fractures or breaks.
5. Fluid Retention – Extreme protein deficiency may cause edema/swelling in the abdomen, feet, hands, or legs. Adequate protein plays a huge part internally in keeping fluid from accumulating in tissues.
6. Fatigue – Not consuming enough protein can reduce lean body mass and diminish muscle strength over time, resulting in weakness and fatigue. It can also lead to anemia, a condition that results in inadequate oxygen-rich blood that can cause you to feel weak and fatigued.
7. Compromised Immune System – Getting sick regularly could mean you have a poor or compromised immune system. A protein deficiency can increase your risk of infection since amino acids play a role in regulating immune cells. 
8. Mood Swings – A lack of protein can affect your mood. Many neurotransmitters in your brain are made of amino acids. These are mood regulators and low levels from a lack of protein can cause anxiety and depression.

It is pretty hard to become protein deficient if you eat a variety of whole foods, comprised of protein (from meat, chicken, fish, or beans), fibrous fruits and vegetables. Many people can meet their protein requirements from diet alone, but some may struggle eating enough. Protein supplements can be beneficial and come in a variety of forms to suit a variety of dietary needs. No matter what diet you may follow, there are many ways to add more protein and protect our bodies and health.