Turmeric Fried Chicken

Jennifer Caryn Brand Nutrition, Turmeric Fried Chicken

“I’m a HUGE fan of turmeric.”

-Jennifer Brand, MPH, MS, CNS

Turmeric is a spice used in curry.

Curcumin, the active component in turmeric that provides health benefits, REALLY provides health benefits.

Curcumin, therefore turmeric, is an antioxidant and anti-inflammatory spice. It has been scientifically studied for a variety of health conditions:

  • Its anti-inflammatory properties match that of some anti-inflammatory drugs!

  • It boosts your body’s antioxidant capacity, and this can be protective against a number of conditions, including cancer.

  • Turmeric is linked to improved brain function, increased memory, and a lower risk of brain diseases (possibly even Alzheimer’s).

  • This super spice may reduce your risk for heart disease.

  • Because of its anti-inflammatory properties, it can be helpful with arthritis and joint aches and pains.

  • There is early evidence from scientific studies that turmeric/curcumin products and supplements, both oral and topical, may provide therapeutic benefits for skin health.

  • It’s great for gut health and helps repair leaky gut.

I make sure to include turmeric in my diet DAILY. I have achy joints, and it seriously helps. Because I use it daily, I’ve gotten creative when it comes to getting it in. Here are my current 3 favorite strategies:

  1. Add it to my coffee, along with cinnamon (also antioxidant and anti-inflammatory)

  2. Put it in my smoothies

  3. Make my turmeric ‘fried’ chicken!

Turmeric ‘Fried’ Chicken Recipe


  1. Grass fed butter or ghee

  2. Chicken thighs

  3. Turmeric

  4. Pepper (black pepper is important because its active component piperine activates curcumin)

  5. Salt


  1. Heat up a fry pan and add about 1 Tbsp of grass fed butter or ghee

  2. Add in chicken thighs

  3. Sprinkle with turmeric, pepper and salt

  4. Cover and cook until browned on bottom

  5. Flip, cover and brown on the other side (I usually don’t add more turmeric, pepper and salt but you can to taste)

  6. When browned to your liking, it’s done

  7. Enjoy!

2 Ingredient Guacamole

Photo credit: Julia Gomelsky 

Photo credit: Julia Gomelsky 

Avocado is a serious super food. It’s nutrient dense, which means you get a lot of nutritional benefits from them for little in the way of calories.

My favorite thing about avocado is that it’s a healthy fat. Consuming healthy fats is important for lots of reasons, here are some of them (this is just the tip of the iceberg):

  • You need to eat fats so that your body can absorb fat soluble nutrients like vitamins A, D, E and K

  • Your cell membranes (all of them in your body) are made from fats

  • You need fats for energy production in your body

  • Fats are important for healthy hair and skin

Avocados are also a good source of vitamins, minerals and antioxidant nutrients.

Cooking with avocado oil is something I recommend because it has a higher smoke point, meaning it’s safe for cooking at high temperatures (whereas olive oil is not, FYI). It also has a very neutral taste, unlike olive oil, so it’s more versatile in my opinion. That’s why I use it to make my mayo.

Because avocados are so good for you, guacamole can be a great addition to your healthy diet, if you do it right of course.

JCBN Guacamole fits that bill, and it only has 2 ingredients!


  1. Avocado

  2. Pico de gallo


  1. Mash avocado

  2. Mix in pico de gallo to your liking

  3. Enjoy!

Turmeric Brussels Sprouts

Oven Roasted Brussels Sprouts

Oven Roasted Brussels Sprouts

Brussels sprouts are a cruciferous vegetable, and therefore are super good for you, in lots of ways. Let’s count some of them:

  • Detox

  • Gut health

  • Loaded with antioxidants

  • Anti-inflammatory

  • Nutrient rich (wide range of vitamins and minerals)

  • And much more!

I love Brussels sprouts. Seriously love them. If they are on a menu, that’s what I order.

So of course, I make them myself too. My version is stripped down, and still delicious. Not to mention easy!


  • 1 lb Brussels sprouts

  • Avocado oil

  • Salt to taste (optional)

  • Turmeric powder (optional)


  • Half Brussels sprouts

  • Toss in a bowl with avocado oil to coat the sprouts

  • Spread out on a cookie sheet, sprinkle with salt (optional), and turmeric powder (optional)

  • Bake at 350 degrees for 20 minutes, toss/flip and bake for another 20 minutes (or if you are lazy like me, I bake for 40 minutes and don’t bother to toss/flip them, still works great)

  • Enjoy!

I had to add another photo. This is the turmeric roasted version. How gorgeous are they!?

Oven Roasted Turmeric Brussels Sprouts

Oven Roasted Turmeric Brussels Sprouts

Roasted Nuts and Seeds

Perfectly Roasted Nuts and Seeds

Perfectly Roasted Nuts and Seeds

I made these in a pinch when I needed an emergency snack that still was up to nutritional snuff.

You can use any combination of your favorite nuts and seeds. This batch included what I had on hand, almonds and pumpkin seeds.

Almonds are full of healthy fats, and contain fiber, protein, and magnesium (among other nutrients).

Pumpkin seeds are high in antioxidants, magnesium and fiber, and have anti-fungal properties!


  • Nuts and seeds of choice

  • Avocado oil

  • Salt and/or other spices and seasonings as desired

    • Turmeric, chili powder, paprika, garlic powder, and/or crushed red pepper flakes are some ideas to give them a kick

    • Cinnamon, nutmeg, and cacao powder are some ideas if you’re looking for something on the sweeter side


  • Add avocado oil to a fry pan and turn on heat to medium

  • Add nuts and seeds, and seasonings of choice (I just do salt usually)

  • Stir as they brown for a few minutes, it goes fast so stay on top on it!

  • Let cool and enjoy

You can snack on these, and even add them to salads.

Rye Fried Chicken

Jennifer Caryn Brand Nutrition, Four Ingredient Fried Chicken

Recipe alert! I call this da boom chicken (don't ask).


  • Chicken thighs (boneless and skinless)

  • 1 egg

  • Rye flour - NOT GLUTEN FREE (can substitute a gluten free flour)

  • Avocado oil

  • Salt

  • Pepper


  • Beat egg

  • Dip chicken in egg

  • Roll in flour (add salt and pepper to flour to taste)

  • Place in hot oil

    • Avocado oil is my preference, and is better for higher heat cooking than some other fats, including olive oil, because it is more heat stable, which means it doesn't break down and create dangerous compounds as readily as olive oil can

  • Fry til brown and crispy

  • Eat

Disclaimer: In addition to the creation of dangerous compounds from the fat/oil used, frying meat can lead to the formation of AGEs, which can cause oxidative stress and inflammation (linked to all sorts of chronic disease). Using a lower cooking temp (did these on medium), and adding acid (lemon juice) can help reduce AGEs formation. 

So... enjoy, take cautionary measures, and don't eat this daily. 

Info on AGEs:!po=10.1852

Chia Seed Pudding And Hot Cereal

JCB Chia Seed Pudding or Hot Cereal (Chocolate)

JCB Chia Seed Pudding or Hot Cereal (Chocolate)

JCB Chia Seed Pudding or Hot Cereal (Vanilla)

JCB Chia Seed Pudding or Hot Cereal (Vanilla)

Chia seeds are my latest obsession. I found organic, 2lb bags of them at my local Costco. Yay!

Chia seeds happen to be super nutritious. Here are my favorite things about them:

  1. They are rich in antioxidants.

  2. They are carbs BUT basically all the carbs in them are fiber, which means they get digested by your good gut bacteria (they act as prebiotic fiber) rather than you so they don’t raise your blood sugar levels and they are considered low carb. Because they are fiber rich, this also means they are great for digestion and detox.

  3. Chia seeds are rich in soluble fiber, so when you add liquid they expand. This helps to fill you up and can aid with weight loss, and constipation.

  4. Chia seeds are a pretty good protein source.

  5. Chia seeds contain omega 3 fatty acids, which are anti-inflammatory.

I’d say they are quite a superfood, don’t you think?

Now for this twofer recipe!


  • 1/4 cup chia seeds

  • 3/4 cup water (or milk of choice, I like coconut milk but use water for this step)

  • 1 scoop of your favorite protein powder (I like Orgain [recently on sale at Costco :)], chocolate or vanilla)

  • 1 teaspoon raw cacao powder (if you are making the chocolate version)

  • 1/2 - 1 teaspoon vanilla extract (if you are making the vanilla version)

  • 1 cup milk of choice (coconut for me)

  • 1 Tablespoon honey, maple syrup, or other favorite sweetener (optional, I don’t add any sweetener)

  • 1 Tablespoon butter or coconut oil (optional/if you will be making the hot cereal version)

  • Nuts, seeds, berries, cinnamon (particularly good with the vanilla version), other favorite add-ins (optional)

Instructions for chia seed pudding:

  1. Mix 1/4 cup chia seeds, 3/4 cup water (or milk), scoop of protein powder, either cacao powder (with chocolate protein powder) or vanilla extract (with vanilla protein powder), and your selected sweetener (optional) in a cup or bowl

  2. Place in your fridge overnight or for 2-3 hours (until the seeds soak up all the liquid and form a very thick/solid like paste)

  3. Add 1 cup milk of choice, and your favorite add-ins

  4. Enjoy!

Instructions for chia seed hot cereal:

  1. Follow chia seed pudding instructions numbers 1-2

  2. Add 1 Tablespoon of butter or coconut oil and microwave until hot and the butter or coconut oil melts (about 2 minutes)

  3. Follow chia seed pudding instructions numbers 3-4


Jennifer Caryn Brand Nutrition, Mayo

“Mayonnaise is a food group, right?”

-Jennifer, Clinical Nutritionist

I love mayonnaise.

When I was a kid, my favorite snack was mayo on Wonder Bread.

You can’t make that up…

Fast forward MANY years, I still love mayo. Just not the junk that comes along with store bought brands.

That’s why I make my own.

And I’ve even come up with a few tweaks that keep them asking for more…



  • One whole egg

  • ¾ cup – 1 cup oil (less oil makes it thicker), I like avocado oil best for this purpose, it's neutral tasting and a healthy fat

  • Add ins (optional)

    • Garlic (1-3 cloves, or more depending on how much you like garlic) 

    • I add in a few shakes of hot sauce (Cholula is my go-to)

    • 1 tsp of apple cider vinegar

    • Pinch of salt (tastes better with a little salt especially if not using vinegar)


Instructions, and watch the instructional video below:


  1. Put the egg, and any of the add ins into your blender or food processor.

  2. Turn on the machine to let the egg and other ingredients mix, and garlic chop up if applicable.

  3. Drizzle the oil in while the machine is running. This is the make it or break it step, you may want to watch a YouTube video to observe the technique (highly recommended). FYI, it took me more than a few iterations to get it down. 

I love mayo but not the junk that's in store bought versions. So I make my own, here's how!

Use it as you would any mayonnaise! I use it most often as a salad dressing or dip when the add ins are included. 

Store in the fridge for up to a week.



Chocolate (Avocado) Pudding or frosting

Photo credit: Jennifer Brand

Photo credit: Jennifer Brand

If you don't tell them it's avocado, they won't know... I frost cakes with this too!


Avocado is a superfood, loaded with healthy fats (omega 3s), and fiber. Avocados are a great source of vitamins C, E, K, and vitamins B2, B3, B5, B6, and folate. They also contain important minerals like magnesium, and potassium, and they provide lutein, and beta-carotene, important antioxidant nutrients.


The flavonoids in cacao make it a superfood. Organic, raw cacao contains a variety of unique phytonutrients (plant based goodness), including high amounts of sulfur, magnesium and phenylethylamine. In fact, it's said that if you crave chocolate, you may have a magnesium deficiency. 



  • 1 ripe avocado

  • Raw cacao powder

  • Honey or maple syrup


  • Put all in a food processor or a blender, add cacao and sweetener to taste


5 Ingredient Macaroons

Jennifer Caryn Brand Nutrition, Macaroons

Simple, fast, delicious

“Baking doesn’t have to be complicated.”

-Jennifer, Clinical Nutritionist

Coconut meat is nutritious and rich in fiber, vitamins C, E, B1, B3, B5 and B6, and minerals like iron, selenium, sodium, calcium, magnesium and phosphorous. 

Coconut is a rich source of medium chain fatty acids. These fats are broken down faster than long chain fatty acids, they don't contribute to high cholesterol, and may even raise levels of good cholesterol in your body. Because of the way they are metabolized, they become more easily available for your body to use as energy compared to some other fats like long chain fatty acids.

Long chain fatty acids play a role in the development of insulin resistance increasing your risk for diabetes, and they promote fat accumulation. Medium chain fatty acids on the other hand may be associated with increased oxidative metabolism, reduced fat accumulation, and may have a beneficial impact on insulin signaling in the body.


  • 2 cups unsweetened shredded coconut

  • 1/4 cup honey or maple syrup (or to your taste)

  • 1/2 tsp vanilla

  • 5 egg whites

  • Chocolate chips


  1. Mix all ingredients together in a bowl 

  2. Place tablespoon sized 'dough' on a parchment lined cookie sheet

  3. Bake at 350 degrees for 25 minutes

  4. Let cool and serve

Makes about 1 dozen macaroons


Banana Ice Cream

Screen Shot 2018-10-22 at 10.17.12 AM.png

Who doesn't love ice cream? That's a rhetorical question. To be honest, I didn't love ice cream as a kid. Chocolate candy bars were my preference. As an adult, my tastes have changed, and I do scream for ice cream! 

Dairy isn't always my friend, as is the case for many of us. In addition to lactose intolerance (a problem for many), dairy can also lead to leaky gut.  More specifically, there is a protein in some milk called A1 casein protein. Studies have shown that it can cause inflammation in the digestive tract, and inflammation in the digestive tract can lead to leaky gut. 

Leaky gut (increased gut permeability) can lead to a wide range of symptoms and health problems including: 

  • Gastric ulcers

  • Infectious diarrhea

  • Irritable Bowel Syndrome (IBS)

  • Inflammatory bowel diseases (Crohn’s, ulcerative colitis)

  • Celiac disease

  • Esophageal and colorectal cancer

  • Allergies

  • Respiratory infections

  • Acute inflammation conditions (sepsis, SIRS, multiple organ failure)

  • Chronic inflammatory conditions (such as arthritis)

  • Obesity-related metabolic diseases (fatty liver, Type II diabetes, heart disease)

  • Autoimmune disease (lupus, multiple sclerosis, Type I diabetes and more)

  • Parkinson’s disease

  • Chronic fatigue syndrome

  • Obesity

To avoid the potential pitfalls of consuming dairy, a non dairy 'ice cream' may be the answer to your "darn I wish I could eat ice cream but can't because it upsets my stomach (and everything else)" prayers. For you, there's 'ice cream' the JCB Nutrition way!

  • In a food processor, you can use any combination of these items or similar items

    • Frozen banana

    • Blueberries, other berries (not frozen if using frozen banana)

    • Almond or coconut milk (go lightly because too much liquid will make your 'ice cream' too watery)

    • Chocolate chips (dark chocolate or bitter sweet)

    • Nuts, seeds, nut/seed butters

    • Honey or maple syrup to taste (go lightly on added sugar)

    • Avocado and/or coconut oil

    • Coconut flakes

    • Other healthy treats

  • Process until blended, transfer into a bowl (garnish if desired) and enjoy!

2 Ingredient Banana Pancakes

Screen Shot 2018-10-22 at 10.13.54 AM.png

Bananas are a good source of fiber and dopamine (the feel good brain chemical). They are a powerhouse of nutrients including potassium, calcium, manganese, magnesium, iron, folate, and vitamins B2 and B6. 


If you are avoiding bananas for any reason (blood sugar, allergies/sensitivities, candida/yeast overgrowth, etc.) you can substitute cooked yams, sweet potatoes, or butternut squash.


Eggs are a complete protein (they contain all the essential amino acids). They contain antioxidant nutrients (vitamins A and E, lutein and zeaxanthin), choline (good for your brain), vitamin D (bones, mood, brain), B vitamins (B12 and folate), selenium (mineral important for antioxidant enzymes and thyroid hormone production), and iron (helps your red blood cells oxygenate your tissues).



  • 1 large banana (or 1/2 cup of cooked yams, sweet potatoes or butternut squash)

  • 2 eggs

    • If you can’t eat eggs you can substitute

      • Duck eggs, often tolerated by those that can’t tolerate chicken eggs

      • Chia seeds or flax seeds

        • Use 3 tablespoon of chia seeds, OR ground flax seeds mixed with 6 tablespoons of water and let the mixture sit for 15 to 20 minutes or you can prepare it the night before

          • The rule is 1 tablespoon of chia seeds or ground flax seeds mixed with 3 tablespoons of water is equal to 1 egg for baking

  • Cinnamon, turmeric (surprisingly good), nutmeg, etc. if desired


  • Put all in the blender, blend until it’s a batter consistency

  • Pour into a fry pan with hot coconut oil, or butter or ghee (medium heat works well)

  • Flip when edges start to brown (they cook pretty quickly so keep an eye on them)

  • Top with berries, nut butter, etc., maple syrup or honey if desired (they are pretty sweet without adding maple syrup or honey)


Dairy and Nut Free Pesto

Many foods can trigger symptoms, whether you have skin issues, GI disturbances, or any wide variety of health conditions. Dairy and nuts are major triggers for many people.

When we can't tolerate certain foods, we miss out on flavorful sauces in particular because they are often full of stuff we can't eat.

Enter my diary and nut free pesto recipe! 


Makes about ⅓ cup



  • ⅓ cup olive or avocado oil (avocado oil has a more neutral taste than olive oil, but you can use olive oil if you prefer)

  • 1 bunch fresh basil

  • 4 cloves garlic

  • Pinch of salt



  1. Add garlic and basil to a blender or food processor and grind/chop until well blended

  2. Drizzle in oil until it makes a paste, you may need to scrape the sides of the machine you are using periodically

  3. You can use more oil for a thinner consistency, or less oil for a thicker consistency

  4. Salt to taste

  5. I store mine in the fridge


*Note: The pesto becomes more flavorful left to sit (in the fridge) overnight.


Zucchini (Zoodle) Salad with Pesto

Screen Shot 2018-10-22 at 10.09.07 AM.png

Serves 1-2


Ingredients for the salad:

  • 1 large zucchini

  • 1 handful of cherry tomatoes

  • 2 green onions

  • 4 radishes

  • (can add more of the above or other favorite vegetables)


Ingredients for the pesto:

  • ⅓ cup olive oil

  • 1 bunch fresh basil

  • 4 cloves garlic

  • Salt


Instructions for salad:

  1. Use a vegetable spiralizer to make ‘noodles’ out of the zucchini. Drain moisture.

  2. Half tomatoes

  3. Dice green onion

  4. Slice radishes


Instructions for pesto:

  1. Add garlic and basil to a blender or food processor and grind/chop until well blended

  2. Drizzle in oil until it makes a paste, you may need to scrape the sides of the machine you are using periodically

  3. You can use more oil for a thinner consistency, or less oil for a thicker consistency

  4. Salt to taste


Add pesto to salad, toss and serve

Add your favorite protein to turn this salad into a meal!