Home allergy-friendly Outta this World Elimination Diet-Friendly Dinner

Outta this World Elimination Diet-Friendly Dinner

written by Head Health Nutter April 19, 2008

Coconut-almond crusted, organic chicken fingers with spicy homemade mustard dipping sauce (or honey garlic dipping sauce), steamed garlic asparagus and broccoli drizzled with olive oil and finished with fresh ground sea salt and pepper. For dessert, a watermelon-berry fruit smoothie.

How scrumptious does that sound? AND it was an elimination diet-friendly dinner!

Rachael Ray , eat your heart out.

But where did this magnificent meal come from and will I share the recipes with you? But of course, Live Lighter Readers!

Friday nights are a special night in this household. My good friend Krista comes over armed with a smile, some Friday treats and her extraordinary culinary talents. This woman has mad skills in the kitchen, what she can do with appetizers will make your head spin, not to mention she’s the best hostess I’ve ever had the pleasure of knowing.

But this elimination diet has put a damper on our Friday Food Fun. Until last night. We had a deeeelicious, comfort food-type meal that strictly adhered to the elimination diet restrictions. We proved that with a little creativity, adaptation is not only possible – it can kick the taste buds into overdrive and top any old and tired traditional meal!

So, we didn’t bother to measure much as we were having fun making it up as we went along. I’ll try to give you estimated measurements where I can. The following meal makes enough for 3 people.

Coconut-Almond Crusted Organic Chicken Fingers

4 Organic (or free-range) Chicken breasts, rinsed and sliced into 3rd ’s
2 handfuls of Rice Crackers (we used plain and sesame)
2 Tbsp shredded Coconut flakes
1 cup Brown Rice Flour
½ cup Raw Almonds
1½ cup Rice Milk

Cooking Prep: Heat oven to 300ºF. Grab 2 cookie sheets and grease (we use lecithin). Take a small plate and piled half the flour on it. You’ll also need a bowl, pour half the milk in.

Crust preparation: Crunch up rice crackers in a bowl and blend almonds in a blender to desired crunchiness. Mix together in big zip lock baggie with coconut flakes and 1 tbsp of the flour.

Finger preparation: Dip chicken strips in the bowl of milk, lightly coat the strip in the flour, quickly re-dip in milk, re-coat in flour, re-dip in milk and throw in bag of crust. Shake and remove, lay the chicken strip on cooking sheet. Repeat with all the strips.

Bake for 30 minutes on one side, 20 minutes on the other.

Spicy Homemade Mustard

1 tbsp Apple Cider Vinegar
1 tbsp Filtered Water
2 tbsp Ground Mustard
1 tbsp Turmeric
½ tbsp Paprika
1 pinch of ground Sea Salt

Stir together in a cup until desired consistency. Adjust liquid and spices to your taste.

Makes 4 servings.

Honey Garlic Dipping Sauce

2 cloves of Garlic, minced
3 tbsp of Raw Honey

Mix together and heat for a few seconds in the microwave.

Makes 4 servings.

Steamed Garlic Asparagus & Broccoli

1 bunch of Asparagus
1 bunch of Broccoli
2 cloves of Garlic, sliced

Grab your steamer and do your stuff!

Watermelon-Berry Fruit Smoothie

1 cup sliced & seeded Watermelon
½ cup Raspberries
½ cup Bumbleberries
½ cup Mango Ceres Juice
1 tsp raw honey (optional)

Blend to desired consistency.


The pickiest eaters you know will LOVE this meal. Let me know how it goes!

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Weight Loss UK July 8, 2011 at 2:02 am

wow! That mustard recipe was awesome. Can you update more of these please?! And also, I think regulated diets and not starving – can help you achieve weight loss! 🙂 Cheers!

Head Health Nutter July 12, 2011 at 5:22 pm

So happy you loved the mustard recipe! I’ll do my best to share more. And I agree with you about achieving healthy weight loss. Thanks for stopping by!

Jokeysmurf September 8, 2011 at 11:30 pm

I was super excited to find this website and this recipe, since I was starving on my elimination diet. These recipes have helped open my mind to flavourful food possibilities! 🙂 However, alone, this coconut crusted chicken is a bit bland. To liven it up (luckily I made extra so altered my leftovers). First off I used quinoa flour and coconut milk i nstead of the rice version, but I guess you can use anything. So I sauteed up my leftover baked chicken in olive oil, sage, savory, salt and pepper, and it was delicious! For a side I made asparagus and mushrooms sauteed in olive oil with garlic, green onion and lemon juice (my naturopath gave me the green light on lemons, but no other citrus). So delicious!

Head Health Nutter September 10, 2011 at 2:00 pm

Hey Jokeysmurf, so happy that these recipes are turning you on and filling your belly! Ya, it was a challenge for me, too, on my elimination diet and couldn’t find any recipes online.

And thank you for the recipe variations! I’ll definitely have to try your version. 🙂

Jokeysmurf September 8, 2011 at 11:35 pm

Oops I forgot to mention I doctored the recipe a bit more. Didn’t use rice crackers at all (don’t like them) and I used pecans instead of almonds, since I was recommended to take almonds out too. I also thought it was a bit excessive to go back and forth on the milk/flour so many times, as the original batch ended up tasting floury. And quinoa flour is expensive, and I did not use even half of what the recipe called for. The rest of you are forewarned! 🙂

Head Health Nutter September 10, 2011 at 2:00 pm

mmm… and thank you for the warning! 🙂

Jokeysmurf September 8, 2011 at 11:37 pm

Lol one more thing: used tinfoil under my chicken to bake so I didn’t have to grease up with anything! Especially scary anythings like lecithin… 🙁

Head Health Nutter September 10, 2011 at 2:00 pm

Actually, lecithin is healthy! 🙂

Janelle Lawrence October 17, 2012 at 1:29 pm

These are some great tips and recipes!

Wawa December 10, 2012 at 9:29 pm

, businesses seem to be moinvg away a bit from the distinction between vacation days and sick days to having a general category of personal days that can be used for any purpose. The trick, of course, is to keep the total number of vacation plus sick days the same.


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