5 Delicious Ways To Healthy Fried Food

Fried Food and Pain

As a Systematic Kinesiologist, I know all pain and health challenges are at best, impacted or at worst, caused by what and how I eat.

So this is why as a pain and trauma specialist, I go on and on about food.  It’s because maintaining or improving every system in your body is dependent on what you are putting into your body.

There are other aspects as well, like, posture, your environment, and relationships, but your food is an essential key to maintaining your health or fast-tracking your recovery.

Unfortunately, any physical pain condition like back or shoulder pain, or ongoing health challenge like fibromyalgia, is not going to improve from over-eating or digesting unhealthy food.

So, what aspect of Christmas, Chanukah, Divali, or Solstice, is the hardest part of keeping your health and well-being on track? Do email me back and share with me, is it exercise, eating, or dealing with stress or relationships?

Anything that causes inflammation or toxicity is going to aggravate pain.

So here is some info on how to make your yummy treats healthy.

5 Easy Ways To Make Fried Food Healthy

1. Do it yourself

I’m a huge fan of the philosophy that ‘junk food’ is fine to eat as long as you make it yourself. So much so that these days, if I feel like something indulgent, I’m much more likely to cook it at home than to head to a ‘fast’ food place.

When you cook yourself you know exactly what’s going into your food. You’re in control of the quality of your ingredients. Also, there’s only so much you can make yourself which means there’s a natural limitation on how much you can indulge.

2. Use correct temps


Frying is a bit like Goldilocks in that the temperature needs to be ‘just right. Too cool and the food is likely to soak up excess oil and be super greasy. Too hot and your oil can start to break down, releasing nasties into your food.

3. Use good oil


Different oils have different stability at higher temperatures. Also called the ‘smoke point’. Basically the higher the smoke point the more stable your oil and the better suited it is to cooking at high temperatures. Meaning the fewer ‘nasties’ released into your food.

I use coconut oil, ghee, or butter as the smoke points of these oils are more stable.

Good fats boost rather than bash your immune system

4. Use fresh oil


The more oil is exposed to high temperatures, the more readily it breaks down and releases free radicals, etc into your food. Another reason to avoid your local takeaway joint.

During a festival like Chanukah, I do reuse my oil but tend to start afresh after about 3 times. It does make frying more expensive, but for the sake of our health, it’s a price I’m willing to pay.


5. Fry healthy ingredients


This is my favorite way to make fried foods more healthy! Although I do make homemade potato fries from time to time, and I adore a wicked onion ring, I’m really getting into frying other vegetables.

Cauliflower would have to be my favorite. Brussels sprouts are also pretty tasty when fried. And I haven’t even started with the world of tempura veg…

Here’s a lovely recipe for you……  I know it’s not Latkas, Doughnuts, or even mince pies, but it’s a fried food alternative that your body will thank you for!

Healthy Fried Food

fried cauli with chickpeas-2

‘Addictive’ Cauli With Chickpeas

If I can’t convince you to try deep frying your cauliflower, there’s no need to miss out on this dish! You can easily roast the cauli instead (about 1/2 hour at 180C / 350F). Just remember to be generous with the oil!

enough for 2
oil for deep frying (I use rice bran oil)
1/2 cauliflower, chopped into bite sized pieces
1 can chickpeas (400g / 14oz), drained
1 teaspoon cumin seeds
1 bag baby spinach
2 tablespoons lemon juice

1. Heat the oil in a large frying pan on a high heat.

2. While the oil is heating, warm a little more oil in a frying pan and add chickpeas and cumin. You just want to warm them through.

3. When the deep frying oil reaches 180C (350F), fry cauli in batches for 3-4 minutes or until deeply golden. Drain on paper towel.

4. Add spinach to the chickpeas and allow to wilt slightly.

5. Serve spinach and chickpeas with fried cauli on top, lemon juice drizzled over and lots of salt and pepper.

VARIATIONS
carnivore – serve with super finely sliced prosciutto on top.

paleo / chickpea-free – just skip the chickpeas or replace them with roasted almonds or cashews. I’m also thinking it would be delicious with meatballs instead of the chickpeas.

more substantial – serve with crusty bread and butter or pita bread and extra virgin olive oil. Or serve as a side dish to roast chicken or pan fried chicken breasts. Also a great side with lamb cutlets.

tiny person-friendly – don’t let on that cauliflower is healthy! 

different spices – cumin is really lovely but you could use coriander seed, smoked paprika or a spice blend like garam masala or baharat (lebanese 7 spice).

different veg – brussels sprouts are amazing fried or you could try broccoli, pumpkin or sweet potato.

more decadent – serve with a big dollop of your favourite mayo or aioli (home made of course)

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