Crispy Buffalo Chicken (Paleo + Whole30)

I have a confession.

I used to hate all things buffalo sauce. Gasp! I know, call me crazy but I just didn't like the taste of it one bit! It wasn't until I started experimenting with it again that I realize it was the stringy, melted, plastic tasting cheese in most buffalo dips that turned me off! Ever since that life-changing lightbulb went off, I've been digging spicy buffalo chicken in all forms!

My latest obsession?

Crispy buffalo chicken. 
Gluten free, dairy free, grain free, and nut free crispy buffalo chicken to be exact.


I know you're probably thinking to yourself "so what is it coated in?". 

Cassava flour!

Cassava flour is made from the whole food form of yuca root (minus the peel!), which is a staple for many countries. It has a really neutral taste and the texture is virtually identical to wheat flour meaning you can often use it one-for-one in your old favorite recipes! You can buy it online, on Amazon, or at most health food stores.

You'll be seeing lots of new recipes using cassava flour so go ahead and stock up now! You can thank me later.

As for today, here's one of my favorite recipes I've ever made with cassava flour! I tried to perfect this recipe with nut-based flours but it would always get mushy or easily burn. When I made the switch to cassava flour, it was totally seamless and this chicken is now one of our weeknight faves! You can use the whole chicken breast or make kid-friendly tenders or nuggets! Either way, you'll love the taste of this home cooked buffalo chicken.


Paleo Crispy Buffalo Chicken (Gluten, Dairy, + Nut Free!)

3/4 c cassava flour
1 tsp garlic powder
1/2 tsp sea salt
1/2 c hot sauce
1/4 cup ghee, melted
1 pastured egg
1.5-2 lb chicken breasts, trimmed
Coconut oil for frying

Preheat the oven to 425 degrees. In a medium mixing bowl, combine melted ghee and hot sauce, allow to cool, then whisk in the egg. It will become thick; that's okay! Set aside. On a large plate, whisk flour, garlic, and sea salt until well combined. Place chicken breasts in the buffalo sauce and stir so the chicken is fully covered. Remove the chicken from the buffalo sauce and dredge in the flour mixture and set aside. When you're done dredging the chicken, heat a large cast iron skillet over medium-high heat and place about 1/4 c coconut oil in there to melt. Once the skillet is HOT, fry the chicken on both sides until slightly crispy but be careful not to overcook. We just want to get the outside crispy. Place chicken on a roasting pan or cookie sheet with a cooling rack and bake at 425 for 15-17 minutes or until the chicken is cooked through. Serve with dairy-free ranch, greens, and a roasted sweet potato!

If you make this, show me on Instagram or Facebook! I love to see how these recipes come to life for you and your family. 

Watch the blog for more recipes using cassava flour! Next up: CARROT CAKE. Oh yes! 



Pin for later!


Raw Chocolate Chia Seed Pudding

Happy February! It is the month of love and what better way to #treatyoself and your honey than with a little bowl of chocolate pudding? This is the perfect decadent treat to whip up and have with your Valentine's Day dinner or really, any time (no judgement here!). This little treat is rich with quality fats like chia seeds and coconut, as well as well-sourced protein from collagen peptides. It's lightly sweetened so you can indulge without the sugar of most puddings. Win, win, win (The Office reference, anyone?).


Raw Chocolate Chia Seed Pudding

Serves 2-3

3 T chia seeds
1/2 one can of coconut milk, shaken so well-incorporated
1/3 c unsweetened almond milk
1 medium banana
1 T cocoa powder
2 scoops collagenoptional

In small bowl, add chia seeds and coconut milk and stir until well combined. Cover and refrigerate for 8 hours or overnight. When the base is ready, place the pudding in a blender and add almond milk, banana, cocoa, and collagen. Blend on medium-high until smooth. Serve cold with raspberries, cocoa nibs, raw coconut, or strawberries or store leftovers in the fridge for 1-2 days. 

If you make this, show me on Instagram or Facebook! I love to see photos of your creations! 



P.S. If you're wondering if this is Whole30 compliant, it is most definitely not. It's a great treat for after though!

3 Ways To CRUSH New Year's Resolutions

Have you been thinking of the new year yet? I know, I know, it's not even Christmas but 2018 is upon us and it's time to start thinking about how you'll use the fresh start. I feel like resolutions get a bad rap, but if you do it right, they can be SO helpful in creating a great start. How do you do it right? I'm glad you asked. Here are my TOP THREE tips for crushing those New Year's resolutions.


1. Be realistic.

If you never stepped foot into a gym all year, this is not the time to make a resolution of hitting the weights six times a week. There are smaller, more practical steps to take to build up to that, but setting yourself up for failure isn't the answer here. Be realistic about what sort of goals you can achieve and build on them throughout the year. By the end of 2018, maybe you are getting to the gym consistently but start with something like taking a fitness class once per week.

ACTION STEP:  Choose a resolution that is an extension of something you're already working towards, like going to one more fitness class or removing one small thing (like soda!) from your daily diet.

2. Make your goals quantifiable.

When we don't put a number with our resolutions, it's easy to let them slip away because we don't actually know what we're working towards. Do you want to eat healthier? Okay then, what does that look like? Maybe that means passing on the nightly glass of wine three times per week or packing your own lunch every Monday. If your resolution is to lose weight, how much weight? If your resolution is to go to bed earlier, what time? Give yourself quantifiable goals so you can check in on your progress as you go.

ACTION STEP:  Put a number on the resolution you made above so you have a quantifiable, realistic goal to check in with. This number can be how many days per week you'll focus on your goal, how many times you'll pass on a less-than-healthy habit, or how fast you want to achieve your resolution.

3. Have a plan.

There's a saying that goes "a goal without a plan is just a wish". I use this frequently in my own work and it fits in perfectly with personal goals as well! When we have a plan, we have something to fall back on when life gets crazy and our goals take the back burner; we can use our plan to remind ourselves why we started and how we'll get back on track. I personally spend some time at the end of each year to reflect on the prior twelve months, write down the lessons I've learned, and make small, realistic, quantifiable goals for the new few months.

ACTION STEP: Set a date on your calendar for when you'll sit down, pour some coffee, and write out some reflections and plans for the new year. Do this before 2018 begins so you're ready to go when the clock strikes midnight!

If you need a little prompting with reflections and planning, I made you a FREE printable worksheet that gives you space to reflect on 2017 and set your intentions for the new year. Want it? Just click below!

Happy Holidays, friends!
I hope you're having a wonderful season full of joy, memories, and cookies!



Creamy Pumpkin Soup (Paleo + Whole30)

Are we still in pumpkin season? If not, I'm officially declaring that pumpkin is still relevant, mostly so I can eat pie for breakfast and this soup for every other meal of the day! 

This creamy, thick, nourishing pumpkin soup is easy to put together and you probably have all the ingredients on hand! You can make a big batch and serve to your family, portion it out for delicious breakfasts, or serve as an appetizer in cups like this for your next holiday party! You could also add quality, pastured bacon on top or stir in leftover turkey for added protein. The options are endless so get in the kitchen and whip up this incredible paleo pumpkin soup.


Creamy Pumpkin Soup (Paleo + Whole30)

2 T grass fed ghee or butter
1 small yellow onion, chopped
6 cloves of garlic, minced
1 Granny Smith apple, chopped
29 oz of organic pureed pumpkin
1 can of coconut milk
3 c of chicken bone broth
2.5 T dried poultry blend seasoning
1 tsp ground cinnamon
salt and pepper to taste
3 bay leaves

In large stock pot, melt ghee on medium-high heat then add in yellow onions, garlic, and apple. Stir frequently and cook until onions are translucent and garlic is fragrant. Stir in pumpkin, coconut milk, bone broth, and all seasonings and bring to boil for 3-4 minutes. Reduce heat to low and simmer uncovered for 45 minutes. Remove the bay leaves and use an immersion blender to puree the onions and apples. If you want your soup super, duper smooth, ladle into a blender and blend on high. Serve hot!

If you make this, take a picture and share with me on social media! You can find me on Facebook or Instagram! Happy cooking!



Holiday Gift Guide // 7 Favorites for 2017!

Happy Holidays! I'm so excited for this season of cozy nights by the fire, dazzling Christmas trees, and wrapping gifts for loved ones! If you're looking for something unique to buy a friend (or for yourself!), I'm sharing my very favorite gifts for this season!

Copy of FAT.png

1. Chef's Knife // If you cook at all, you need a quality knife to chop up those vegetables. Those butcher knife sets sure look pretty on your counter and all, but nothing beats a single knife made for the cook in your life. This knife is super affordable and #Prime.

2. Celebrations Cookbook // This cookbook is seriously SO beautiful and my absolute favorite for any event or celebration. The recipes are all completely paleo + gluten free and include tips on how to make it ahead so you can enjoy your celebrations. Danielle Walker included recipes for New Years, birthdays, Father's Day, and every holiday in between, including Christmas! It's a must for those who want some old favorites done in new ways!

3. Eating Evolved Chocolate // Is it weird to include chocolate on a gift list? Hopefully not, because this one is on mine! Eating Evolved makes chocolate bars, cups, drinks, literally anything you can think of - and it's all made with quality ingredients! My favorite is the crunchy caramel, but I also swoon over the coconut butter cups. You can find Eating Evolved chocolates at your local health food store like Sprouts, Natural Grocers, or Whole Foods or snag some online.

4. Healthy Human Life Cruiser // Where Cameo is, there will my Healthy Human cup be also. This cruiser goes with me every.where. We have a couple in our house and they never leave my side. It keeps hot liquids hot and cold liquids cold (think along the lines of Yeti) and comes with a stainless steel straw. They're super affordable and you're supporting an amazing female-owned company. They recently launched their 32oz cruiser and you better believe Santa is bringing me one (Santa is the UPS delivery guy now, ya know!).

5. Maple Holistics Tea Tree Shampoo // This natural shampoo is my new favorite! It's a safer option than conventional hair products and it smells so good. The tea tree makes it feel "like a thousand angels are blowing kisses on my scalp", says my very manly husband. But like, it's true. Even better, my (damaged, color treated) hair soaks this up. It's affordable, available on Amazon, and you can even snag free samples on their website. They have a big assortment of products, so it's a great gift for the self-care guru in your life!

6. Plant Therapy Essential Oils // There are a ton of essential oil companies out there but Plant Therapy is my favorite. They're an integrous company, affordable oils, quick shipping, and have ah-maz-ing holiday blends. You can buy a box set, or my favorite seasonal blend, Candy Cane. If you guy the Christmas set, it even comes with an ornament to drop some oils on. Other favorites are the Spiced Apple Cider oil, MuscleAid, Joyful Creation, and Love Vanilla. They have sales each day this month so watch for that too!

7. Vital Proteins Collagen Creamer // Collagen is the best out there for hair, skin, and nails along with joint and muscle repair and gut health! They recently released their collagen creamer blend of collagen, powdered coconut milk, and spices. It's a great source of protein and the gingerbread flavor tastes like a spiced chai. This is a perfect gift for someone who loves coffee, and especially someone who travels often and needs a non-refrigerated creamer. pssst...if you follow me on Instagram, I'll be giving away TWO of these bad boys!

I only ever recommend products that I use and love and these are some of my very favorite! If you need more ideas for someone specific on your list, just reach out and we can brainstorm together!

Happy Holidays!



LEMON & FIG holistic nutrition LLC  is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to, as well as an affiliate with other links within this page. I receive a small commission with each purchase, but your cost stays the same. Thank you for your support!