How to Enhance Breaded Pan-Fried Chicken Breast Healthier?

Instead of using plain flour or cornstarch, use a mixture of white wholewheat flour and nutritional yeast to coat the chicken. In this way, this is much better :-)

Ingredients:

1. 1 part TBS nutritional yeast

2. 2 parts white wholewheat flour

3. Salt & pepper to season

Instructions:

1. Mix 2 parts white wholewheat flour and 1 part nutritional yeast - The Perfect Breading Blend Ratio.

2. Use the flour mixture to coat chicken filet, fish fillet or pork for pan-frying like the pictures below.

3. Then coat them with egg wash.

4. Then coat them with bread crumbs and they are ready to be pan-fried under medium heat until golden (no. 5 on my stove of 9) :-)

5. Flip the chicken breasts over and fry until golden.

6. Place on kitchen towel to soak up excess oil.

Additional Information:

Because nutritional yeast can burn more easily than standard breadcrumbs, blending it yields the best results.

Tip: You can add garlic powder, onion powder, salt, black pepper, and a pinch of paprika to the mix to enhance the seasoning or keeping it simple for the original taste. We do a mixture and rotate :-)

Nutritional yeast available from Urtehuset or any health store.

Mix a bit of white wholewheat flour with 4 tablespoon of nutritional yeast.

Coat the chicken breast one piece at a time with the flour mixture.

Done :-) Then coat them with egg wash and bread crumbs and they are ready to be pan-fried under medium heat (no. 5 on my stove of 9)

Pan-fried chicken served :-)

Easy Homemade Tomato Soup

First published on: 28 Dec 2014. 

Updated on: 24 Oct 2026

Serves 6

Ingredients:

1. 400g (I like to use two packs of the Miss Perfect tomatoes 25 DKK per pack of 200g from Netto)
2. 1 large carrot chopped coarse

3. 1 large onion quartered

4. 2 cloves garlic peeled
5. 1 thumb size slice of ginger minced with skin on
6. 1 TBS extra virgin olive oil
7. 1 TBS buckwheat or lentils (optional, but it gives the soup the delicious umami taste. However, not more than this, as it will make the soup too thick)
8. 2 tsp salt

9. Approx. 500 ml water or up to the maximum mark of the Philips Soupmaker

Toppings:

10. A few basil leaves for garnish (optional)
11. Serve with a dash of Greek yogurt, creme fraiche or cream (optional)

Directions:

1. Add all the ingredients into the Philips soupmaker.

2. Fill water up to the maximum mark.
3. Close the lid, choose the cream soup setting and press start.
4. The soupmaker will beep in 15 minutes and the soup would be done :-)

5. Serve in a bowl and garnish with basil leaves, enjoy :-)

Tips:

1. Besides basil leaves, you can add a dash of olive oil and roasted onions or pumpkin seeds as garnish.

Additional Information:

I have to say, this is a magic cooker. It is truly amazing. I love soup and Daddy FECS gave this Philips Viva Collection Soup maker to me for Christmas and I love it.

After a week of feasting at Christmas, we have been making soup everyday. It is amazing how tasty the soup turned out, considering how simple and basic the recipe is, and healthy too. There is no meat, no oil, just the vegetables, salt and pepper. I was a little skeptical initially, but decided to follow the recipe. And I was sold at the turn out. Even our Little FECS loves the soup, and Daddy FECS too. We did not even add the garnishes and I did not even cook the soup with chicken stock. I reduced the sugar from the original 1 TBS to 1/2 TBS. If your tomatoes are super sweet during summer time, you can even skip the sugar all together. The taste and sweetness is purely from the vegetables. I have tried many of the other recipes - sweet corn, broccoli, carrot and chicken soup, and they all taste equally good.

The secret I think, as I study the recipe, lies in the proportion of vegetables and water - all the recipe is the same - 1 part vegetable and 1 part water.

It makes approx. 1.2 litre of soup, enough to serve 4. Initially I thought it seems a little on the small side, but I was wrong. It was enough for all of us.

And the best thing is, it is a tasty and effortless way for us to squeeze in all the vegetables and its vitamins into our diet. Our Little FECS does not like tomatoes at all. But he finished all his bowl of tomato soup and asked for more :-)

You can also use this tomato soup as a base for other dishes such as braised beef.

The most tasty and perfect tomato soup is made with Miss Perfect tomatoes, available from Netto or Føtex supermarket.

This tomato soup is estimated to cost 55 DKK per pot. Each pot can serve 6 bowls. Each bowl costs 9 DKK. But mommy’s time and labor isn’t free. Mommy’s min. labor cost of buying groceries, preparing the ingredients and cleaning up cost 100 DKK per hour. Adding this min. labor cost, the whole pot will cost 155 DKK. Each bowl will cost 26 DKK.

Mommy’s opportunity cost of being a full time mom instead of staying in the corporate world is at least 300 DKK per hour. Off-setting this opportunity cost, this pot of tomato soup will cost 355 DKK. Each bowl will cost 59 DKK. It will be better for them to go to a restaurant than hiring my labor.

Please allow me to write a memory with J in Chinese for myself:

妈妈的西红柿汤是良药

23 Oct 2026:

如果大儿子自己做的话，一碗11克郎。

如果请妈妈做的话，一碗71克郎

大儿子，你要学习自己做啊。生命何等短暂，不管寿命多长，总有一天妈妈不会在你们的身边。用口讲他们没耐心听😅 圣灵给了我一个好主意，叫我把要教孩子们做的西红柿汤食谱写下来，在这里也顺便把这食谱分享给大家🤗❤️

要吃神造的食物，不要吃人造的食物❤️❤️

大儿子这几天熬夜考试后生病了，这就是平时不努力，临时抱佛脚的代价[撇嘴] 但他不承认[捂脸]我还是住嘴吧

他要求妈妈做的西红柿汤，让他能快快好起来，和朋友出去玩。高中的生活我说我去超市买你最喜欢的西红柿汤给你。

他说不要，要喝妈妈煮的西红柿汤才会好起来。他说上次就是喝了妈妈煮的西红柿汤好起来的。他这次生病也让我看到了他是明白要吃神造的食物，不要吃人造的食物，才会病好的。这个我想灌输给孩子们的道理，上帝昨晚让我知道他听懂了 原来如此，在大儿子的眼里，我的西红柿汤是良药

这两周他在考试，我也更忙了 忙着为他做补身补脑的饭，让他能够好好地去考试。大儿子在考试中，感觉我也在考试中。好像当妈妈的都是一辈子在为孩子而忙的。我把我的一生送给这个家，象耶稣钉死在十字架一样。但我不如耶稣，我是为自己的家人献上生命钉死十字架，而耶稣是为陌生人献上生命钉死十字架。

何等的爱，主耶稣为我的罪而死，我永远都没法还清

The Philips model is not available in Amazon, but something similar of a different brand is available in Amazon.

Ingredients clockwise from left: water, Philips Soupmaker, extra virgin olive oil, salt, Miss Perfect tomatoes, giner, garlic, onion and carrot. Not shown above: buckwheet

Rinse and drain the tomatoes.

Chop the carrots coarsely.

Peel an onion and two cloves of garlic.

Chop the onion into quarters.

Slice a piece of giner.

Add tomatoes, carrots, onion and garlic into the Soupmaker.

Add 1 tablespoon of extra olive oil.

Add 2 teaspoons of salt.

Add 1 tablespoon of buckwheat.

Fill it up with water until the

maximum mark in the soupmaker.

Close up of the maximum mark in the soupmaker.

Select the cream soup setting (no. 1 button on the left).

Press start.

It will boil, blend and cook the ingredients and it will beep when it is finished in 15 minutes.

Pout out the tasty tomato soup into bowls.

Garnish with basil leaves,

a touch of Greek yogurt or a drizzle of extra virgin olive oil.

28/12/2014 (5Y9M23D): J helping mommy to make tomato soup.

Super Food No-Knead Buckwheat Carrot Bread Rolls (Overnight-Rising) (Koldhævede Boghvede Fudkornsboller) with Nutritional Yeast

  

The difference between this recipe and the other buckwheat bread roll recipe is the addition of cooked wheat kernels in this recipe, which gives the bread rolls even more flavor and makes it even more nutritious.

This recipe is inspired from Arla (see below video too). https://www.arla.dk/opskrifter/nemme-kernestykker-med-ske/

Makes 30 bread rolls

Ingredients:

1. 10g fresh yeast

2. 10g sea salt (2 tsp) 

3. 575ml cold distilled water (cooled boiled water)

4. 300ml (318g) Kefir 1.6% fat

5. 125g (400ml) rolled oats

6. 125g (200ml) wholewheat flour (I use the organic Salling Øko wheat flour)

7. 60g (100ml) sunflower seeds

8. 1 TBS to 1/4cup flax seeds as desired (I add 50ml flax seeds)

9. 1 TBS to 1/4cup chia seeds as desired (I add 50ml chia seeds)

10. 100g (1 large carrot) grated, grated squash or grated apple

11. 430g plain wheat flour (I use the organic Salling Øko wheat flour)

12. 70g buckwheat flour (I use Aurion or the organic Salling Øko buckwheat flour)

13. 200ml wheat kernels + 2g salt cooked with 400ml water

14. 20g (3 TBS) nutritional yeast

15. Optional: 200ml blending of seeds: pumpkin seeds, sunflower seeds, chia seeds, flaxseeds, sesame seeds for sprinkling on top of the dough (approx. 60-180g as desired) (You can use rolled oats instead too)

Directions:

Cook the wheat kernels:

1. Bring to boil 1 part whole wheat kernels/ whole rye kernels with 2 parts water. I usually use 200 ml whole wheat kernels and 400 ml water. 

- If you are using whole wheat kernels or rye kernels, once boiling, reduce heat and let it simmer boils for 30 minutes. Then let it soak up the liquid for another 30 minutes. 

- If you are using cracked wheat kernels or cracked rye kernels, once boiling, reduce heat and let it simmer boils for 5 minutes. Then let it soak up the liquid for another 15 minutes. 

3. Set aside. When they are cooled down, you can use them to make the bread. To cool it down quickly, you can spread them onto two plates. It cools down faster this way.

To make the bread:

1. In a big mixing bowl, add water, kefir, yeast, grated carrots, flax seeds, chia seeds, rolled oats and whole-grain flour and mix well.

2. Add sea salt and mix well.

3. In another bowl, add 430g of wheat flour, 70g of buckwheat flour and 20g of nutritional yeast, mix well, as buckwheat flour tends to lump up.

4. Add the flour mixture into the dough and mix thoroughly using a wooden spoon—the dough should be moist.

5. Add the cooked wheat kernels and mixed well.

6. Sprinkle the seeds over the top of the dough. Cover the bowl (e.g., with a lid or a plastic bag) and place the dough in the refrigerator overnight or for at least 8 hours. The longer you leave in the fridge to ferment, the more flavorful your bread will be. You can leave the dough in the fridge for up to a maximum of 24 hours. 

7. Pre-heat the oven to 250 degree C and heat up a roasting pan on the bottom rack to heat up.

8. Once the oven is hot, you can prepare the bread rolls by dipping a tablespoon into water and placing 16 heap spoonful of dough as bread rolls onto a baking tray lined with parchment paper. If you have a digital thermometer, you can insert it into one of the bread rolls.

9. Immediately place the baking tray with the bread rolls into the oven (otherwise they will deflate) and pour approximately 100ml of water into the hot roasting pan at the bottom of the oven. Close the oven door immediately to trap the steam inside. The steam makes them extra crispy.

10. Bake for 15–20 minutes at 250°C (fan-assisted) or until the core of the bread rolls reaches 96 - 98 degree C. 

11. Transfer the hot bread rolls onto a wire rack and let them cool down before slicing.

12. If there are any leftover dough, save the remaining dough for the next day, or bake another batch of rolls with the rest of the dough.

Video Demonstration by Arla:

https://youtu.be/ccr-D0o3des

Additional Information:

Buckwheat flour enhances the flavour and nutritional value of breads and bread rolls. In this recipe, we add about 15% of buckwheat flour (70g) to the recipe and take away 15% of the wheatflour from 500g to 430g.

These bread rolls contain protein and calcium from the fermented Arla's A38 milk, beta carotene from the carrot. The carrot also gives the bread rolls the natural sweetness and helps the bread rolls stay moist. The sunflower seeds, flax seeds and chia seeds are all jammed packed with nutrients and good energy source. 

The dough should be quite wet and sticky, but it should hold its form and not runny. If your rolls flattens out, it means you have added too little flour. Adjust with more flour bit-by-bit. You can use grated apple, squash, etc. instead of carrot. 

If you don't have the time to leave the dough to rise overnight, you can leave it in room temperature to rise for 3-4 hours and it will double in size within that time.

You do not need an electric mixer for this, as there is no kneading required. The dough is very forgiving and can be easily combined with using a ladle or spoon. 

You can use water instead of distilled water. I am using distilled water because the Danish water is hard. Thus, for me using softer distilled water gives an evern better result.

I recommend using sea salt, as it gives the best result as table salt is usually enriched with iodine, which makes the bread rolls a tiny bit less chewy.

Although the beneficial probiotic bacteria in acidophilus fermented milk will die during baking, use it anyway because it:

1. Improves Texture & Crumb: The natural acidity in yogurt breaks down gluten strands slightly. This yields a much softer, more tender, and pillowy interior crumb.

2. Enhances Flavor: Even though the bacteria die, the lactic acid they produced before baking remains in the dough. This injects a complex, tangy, sourdough-like flavor into a quick yeast bread.

3. Extends Shelf Life: The increased acidity from the yogurt acts as a natural preservative. It slows down the staling process and keeps your bread fresh and mold-free for days longer.

4. Boosts Nutrition: Yogurt adds protein, calcium, and pre-digested nutrients to your dough. Furthermore, the dead probiotic cells themselves (known as paraprobiotics or heat-killed probiotics) can still interact positively with your immune system and gut lining.

Hope your children and teenagers will like these bread rolls as much as mine do :-)

References:

https://www.arla.dk/opskrifter/nemme-kernestykker-med-ske/

https://www.valdemarsro.dk/koldhaevede-boller/

https://madenimitliv.dk/2015/08/koldhaevede-boller/

Nutritional Yeast from Føtex's Vegan Section:

Organic buckwheat flour from Urtehuset.

Organic buckwheat flour from Føtex.

Salling organic wheat flour available from Føtex supermarket.

Salling wholewheat flour available from Føtex supermarket.

Spelt wheat kernels from Føtex.

Kefir 1.6% fat available from Netto (not available from Føtex)

Sea salt from Netto or Føtex.

Fresh yeast available from Netto or Føtex Supermarket.

Add 200ml of wheat kernels (approx. 150g) in a pot (Apology, this picture is showing oat kernels, but it is the same concept and step for wheat kernels).

Add 400ml of water and  slowly bring it to boil on high heat.

Once boiling, lower heat and simmer for 30 minutes.

After simmering for 30 minutes, you can add 1 teaspoon salt to taste (optional, I usually don't add a teaspoon, but just a tiny tiny bit, or not at all, as it is tasty on its own).

Off the fire, cover and let the wheat kernels to cool down and absorb the water for another 30 minutes.

Now it is done :-) Drain off any excess liquid.

In a large mixing bowl, add 500g of cold distilled water (boiled cooled and refrigerated water)

Add 10g of fresh yeast.

Mix well.

Add 300g kefir.

Mix well.

Add 400ml rolled oats (125g) and mix well.

Add 200 ml (125g) wholewheat flour.

Mix well.

Add 2 teaspoons (10g) of sea salt and mix well.

Add 1 tablespoon to 1/4 cup of flaxseeds as desired (optional) and mix well.

Add 60g (100ml) sunflowers seeds and mix well.

Add 1 large carrot (grated) 100-150g and mix well.

Add 1 tablespoon to 1/4 cup of chia seeds as desired (optional) and mix well.

In a separate bowl, add 430g of organic wheat flour and 70g of buckwheat flour (15% of total of these two of 500g) and mix well, as buckwheat flour can lump up.

Add 3 tablespoons (20g) of nutritional yeast and mix well.

Don't add the flour all at once, but add the 500g of flour mixture in three different batches, stir and mix well.

Add the cooked wheat kernels and mix well.

Now it's done :-) 

The dough should be quite wet and sticky, but hold its form and not runny.

Sprinkle 50ml of chia seeds on top of the dough. 

Sprinkle 50ml of flaxseeds on top of the dough. 

Sprinkle 50ml of sunflower seeds on top of the dough. 

Sprinkle 50ml of pumpkin seeds on top of the dough. 

Sprinkle a total of 200ml of pumpkin seeds, sunflower seeds, sesame, chia seeds and/or flax seeds as desired on top of the dough. You can also use sesame seeds or nuts instead as you prefer.

Now it is done :-)

Cover it for example with Ikea's 8L food plastic bags:

Let it rest in the fridge overnight.

It has grown into double its size in the following morning.

Wet a spoon and scoop a portion onto a parchment paper one at a time.

Wet a spoon and scoop a portion onto a parchment paper one at a time.

 

Place in the oven and pour a glass of water into the empty baking tray. 

Close the oven door.

Bake for 20 minutes until the buns turn golden.

The buckwheat carrot bread rolls are done :-)

Let them rest for 10 mins before slicing them.

Then if you have a rack, let them rest for 10 mins on a rack before slicing them.

Enjoy :-)

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