Almond Chocolate Chip Cookies

Almond Chocolate Chip Cookies

This one's for Nova!  We are both chocolate chip cookie lovers, so it was necessary to find us a suitable recipe for times when afternoon treats are required.  Enjoy!

Ingredients

• 2 cups almond flour
• 1/2 cup coconut flour
• 1/4 cup granular xylitol
• 1/4 tsp. baking soda
• A pinch of sea salt
• 1 egg, lightly beaten
• 1/2 cup organic butter (or coconut oil), melted
• 1 tbsp. vanilla extract
• 3/4 cup sliced almonds, chopped are good too
• 1 cup 73%+ organic dark chocolate chips or cacao nibs

Method

• Combine all dry ingredients (except chocolate chips and almonds) in a bowl and form a well in the middle.
• In separate bowl, mix together wet ingredients.
• Pour wet ingredients into dry and mix well until combined, the mixture will be a bit crumbly. 
• Fold in chocolate chips and almonds.
• Form 1 inch balls of batter, place on a cookie sheet lined with parchment paper and gently press down into small discs.  Keep in mind that the shape you form is the shape they will bake as.  These cookies don't puff up or melt down, so try to make them a little bit pretty!
• Bake at 375 for about 15 minutes until the edges are golden brown.
• Cool (they're very delicate when they are warm) and enjoy with a cold glass of almond milk. 

Cheesy Garlic Quick Bread

Cheesy Garlic Quick Bread

Ok, this is SO good.  Like SOOOO good.  Grain-free, gluten-free, sugar-free, guilt-free GOODNESS.

This is perfect for one of those nights where all you want to do is eat something bad (like me tonight), because it's so good that you almost think it's bad.  That didn't make tons of sense, but you get my point. :) Like the Lemon Pound Cake, this bread uses coconut flour, which doesn't rise as much as all-purpose wheat flour.  It may not make the best sandwhich bread, but it definitely makes a delicious cheesy treat to accompany any soup, salad, or stirfry.  Next time, I'm going to pour the batter into little muffin tins and make dinner rolls.

My only concern with this bread:  I could probably eat an entire loaf to myself.  There's 6 eggs in it.  Not a good idea, Stephanie, not a good idea.  


Ingredients

• 6 eggs
• 3/4 cup coconut flour
• 1/2 cup coconut oil, melted
• 1/4 cup ground flax seeds (this is optional, you can definitely make the bread without)
• 11/2 tsp. baking powder
• 11/2 tsp. garlic powder
• 3/4 - 1 cup grated cheese (cheddar, mozzarella, monterey jack, whatever your heart desires)
• A small handful of chopped chives or green onion

Method

• Preheat oven to 350 and grease and flour a small bread pan.
• In a food processor, combine all ingredients except cheese and chives until combined (not too long!)  If you don't have a food processor, you can do this by hand with a whisk until there are no lumps in the mixture.
• Stir in cheese and chives.
• Pour the mixture into the bread pan and bake for about 45 minutes, or until a toothpick inserted in the center comes out clean.

Supermom

Mumma J's Green Goddess Salad

So, my cute little Mumma (who is also an Advanced Plan eater and patient at our office), brought me dinner tonight at work.  A delicious Maximized salad creation!  So simple, but SO good. I told her I was going to blog about it and that she needed to give me the recipe, and this is what she told me (like mother, like daughter - exact measurements are not our strength):

Ingredients

• Napa cabbage
• 2 large handfuls arugula
• 2 large handfuls bean sprouts
• 2 large handfuls zucchini, chopped into matchsticks 
• 1 large granny smith apple, cored and thinly sliced
• Chopped cilantro, to your liking
• Chopped green onions, to your liking
• 1/2 cup peanut butter (organic and unsweetened)
• 1/4 cup tamari
• 1/2 olive oil
• A few tbsp. sesame oil
• Salt and pepper
• A handful of peanuts

Method

• Combine all green ingredients in large bowl.
• In a mason jar, combine all dressing ingredients, and shake until thoroughly mixed (very high tech)!
• Pour dressing over greens and top with peanuts.
• Tell your Mom you love her.

xo.

Coconut Flour Pancakes

Coconut Flour Pancakes

I made these on the weekend, and was reminded again how much I love them.  The recipe can be found in the Maximized Living Nutrition Plans Book.  They're SO good with blueberries in the batter, and with coconut butter (not oil - the butter is sweet and delicious) slathered all over them!  Serve with some grass-fed organic beef breakfast sausage, your favourite mug of tea, and you have the makings of a perfect rainy Sunday morning. 

Ingredients

• 3 eggs
• 3 tbsp. coconut oil, melted
• 3 tbsp. coconut milk or whole milk
• 1/2 tsp. stevia or xylitol
• 1/4 tsp. salt
• 1/2 tsp. pure vanilla
• 3 tbsp. coconut flour
• 1/2 tsp. baking powder

Method

• Using a wire whisk, mix together eggs, coconut butter, coconut milk, stevia, sea salt, and vanilla.
• Continue to whisk, add baking powder and coconut flour until thoroughly mixed.
• Heat 1 tbsp. coconut oil in a skillet over medium heat and spoon 2-3 tbsp. batter onto skillet making pancakes about  4 inches in diameter.Sprinkle with blueberries if desired. 

Makes about 6 pancakes.

Ricotta & Herb Stuffed Zucchini

Ricotta & Herb Stuffed Zucchini

I discovered these scrumptious little treats while eating out at one of my favourite vegetarian restaurants, the Coup, and decided I must re-create them at home.  Makes a delish dinner with a grilled chicken breast.  I had mushrooms (cremini and button) that I needed to use up, so I sauteed those with coconut oil and garlic and added layered them on the zucchini before the ricotta - super yum.  Also, I didn't have any fresh herbs, so I did without - and they were just as good as the restaurant/recipe. 

Ingredients

• 2 large zucchini
• 8 tbsp. ricotta cheese
• 6 garlic cloves, roasted OR 1 tsp. fresh garlic, minced
• 1 tsp. chili flakes
• 1 tsp. dried oregano
• 1/4 cup pine nuts, toasted
• 1 tsp. good olive oil
• 4 sundried tomatoes (in oil)
• 1/2 tsp. cumin
• pinch nutmeg
• 1/2 cup parmesan or manchego cheese, grated
• 1/2 cup herb mix, finely chopped (oregano, basil, parsley, or your favourites)
• salt and pepper

Method

• Preheat oven to 350 degrees
• Cut zucchini in half, lengthwise, and scoop out the middle.  Steam zucchini for about five minutes - careful not to over-steam 'em.
• In a food processor, blend ricotta, chili flakes, garlic, dried oregano, pine nuts, olive oil, tomatoes, cumin, nutmeg, s&p.
• Stuff zucchinis with mixture and lay on baking sheet.  Top them with cheese and bake for about 15 minutes or until cheese turns golden brown.
• Remove from oven and top with fresh herbs.
• Enjoy!

http://www.thecoup.ca/

Simple Spiced Spaghetti Squash

Simple Spiced Spaghetti Squash

My last post was a little agressive and I feel the need to calm my nerves with a lovely little recipe.  :)  This is a simple and easy Fall side dish.  And one of my most adored snacks.  Change the spice measurements to your liking.

Ingredients

• 1 (3 1/2- to 4-pound) spaghetti squash
• 4 tbsp. coconut oil or butter
• 2 garlic cloves, minced
• 1 tsp. ground cumin
• 1/2 tsp. ground coriander
• 1/8 tsp. cayenne
• 1 tsp. salt
• 2 tbsp. chopped fresh cilantro or flat-leaf parsley

Method

• Cut the squash in half lengthwise, scoop out the seeds and roast the halves face-down in a coconut-oiled baking pan for about 40 minutes in a 375°F oven.
• Meanwhile, melt the coconut oil/butter in a small saucepan over medium heat. Add the garlic and cook, stirring, until it is barely golden. Stir in spices and salt and remove from heat.
• Working over a bowl, scrape squash flesh with a fork, loosening and separating strands as you remove it from skin.
• Toss with the spiced butter and cilantro.

GET REAL

Just a brief rant for this Tuesday night.

If you were never going to commit to the Core Plan, attempt the Advanced Plan or even flip through the pages of the Maximized Living Nutrition Plans Book, at least do ONE thing, make ONE change to your diet, that could potentially save your life: EAT REAL FOOD.

I don't mean the low-fat, low-calorie, trans fat free, zero cal, heart smart, added fiber, fortified, enriched, diet foods that we are force fed through glamourized advertisements and media.  I mean REAL food. 

The definition of real is something that is true, sincere, absolute, genuine, and authentic and the definition of fake is deception and deceit - pretending to be something it's not. 

Here's a shocking example of FAKE - The ingredient list for a Burger King Strawberry Milkshake:

Amyl acetate, amyl butyrate, amyl valerate, anethol, anisyl formate, benzyl acetate, benzyl isobutyrate, butyric acid, cinnamyl isobutyrate, cinnamyl valerate, cognac essential oil, diacetyl, dipropyl ketone,  ethyl acetate, ethyl amylketone, ethyl butyrate, ethyl cinnamate, ethyl heptanoate, ethyl heptylate, ethyl lactate, ethyl methylphenylglycidate, ethyl nitrate, ethyl propionate ethyl valerate, heliotropin, hydroxyphrenyl-2-butanone (10% solution in alcohol), ionone, isobuyly anthranilate, isobutyl butyrate, lemon essential oil, maltol, 4-methylacetophenone, methyl anthranilate, methyl benzoate, methyl cinnamate, methyl heptine carbonate, methyl naphthyl ketone, methyl salicylate, mint essential oil, neroli essential oil, nerolin, neryl isobutyrate, orris butter, phenothyl alcohol, rose, rum ether, undecalactone, vanillin, and solvent.

Did you notice something??  There's no STRAWBERRIES listed!!!
There is ZERO food in this milkshake.  It's pretending to be something it's not.
(If you want to read something even grosser, Google the ingredient list for Chicken McNuggets.) 

In this era of dazzling food science, supersize portions and widespread dietary confusion, choosing real food can be tough.  Every trip to the supermarket requires precise navigation through a treacherous and deadly food landscape.  But it's manageable if you just focus on the REAL food. 
A few tips:

• Don't buy things with 75 unpronounceable ingredients, and even better, don't buy things with more than ONE ingredient.  How many ingredients would you find listed on an apple?  
• Don't read labels - DO read ingredients.  Dubious health claims and labelling schemes mean NOTHING.  And the amount of calories in a cracker are far less important than the deceptive ingredients used to make it. 
• Don't buy food pretending to be something it's not.  Texturized vegetable protein ot veggie burgers (pretending to be meat), margarine (pretending to be butter), a pink toxic beverage (pretending to be a strawberry milkshake), chocolate "flavoured" sauce that contains no actual chocolate, Splenda (pretending to be sugar), and sorry, but what exactly is soda other than chemicals, colorings, dyes and toxins that ruin your health and destroy your body?  Yeah, that ain't real. 

Confessions

I do my best to lead a Maximized life, but there are times when even THE Domestic Goddess herself breaks down.  (That Domestic Goddess thing was slightly sarcastic).  Between working two jobs, going to the gym and yoga, family events, and maintaining a relationship and some kind of a social life, sitting down to an elaborately prepared meal three times a day isn't always realistic.  In fact, it's quite common that I eat breakfast in the car.  I sometimes even eat dinner in bed while responding to e-mails on my laptop.  Horrifying.  :) 
Anyways, I thought I would share my fave snacks for on-the-go Maximized eating.  All are either store-bought, or can be quickly and easily prepared at home or at the office.  And all are Advanced Plan friendly unless otherwise noted!  Let me know what your favourite healthy snacks are!

Kaia Fruit Leather

• These are easy and delicious and come in fun and interesting flavours - think Lime Ginger, Goji Orange, Vanilla Pear, Spiced Apple, and more! Most are not okay for Advanced Plan eaters though, as the fruits used are too high in sugar.  If you're a Core Plan eater... stock up, these won't last long in your pantry!

 GoRaw Flax Snax

• These are SO addictive.  And they're raw too, which is kinda cool.  My mom and I found them months ago when we were in the states, both on the Advanced Plan, and both ravenous.  We found a health food store and stocked up on these little gems - totally saved the day.  They're now in Calgary - find them at Community Natural Foods.  They make really good "cookies" too, but if you're Advanced Plan eating, the cookies are  a no-go because of the use of dates. 

Kaia Kale Chips or homemade kale chips

• SO good! Satisfies that potato chip craving.  They come in all sorts of neat flavours just like chips- Sea Salt & Vinegar is delish, but I like the original flavour best.  Not cheap to buy at Community, so make your own if you can.  I posted an easy recipe on our South Trail Chiropractic Facebook page under 'Notes.'  Check it out! 

Lara Bars

• Oh Lara Bars, how I love you.  These come is several flavours (my all time favourite is key lime) and most only have three ingredients: cashews, dates, and coconut.  Pretty delish.  Again, dates are not ok for Advaned Plan though.  If you're feeling extra wonderful, you can make these yourself -  just use a food processor to blend all ingredients.  

Hard Boiled Eggs

• Sounds like a no-brainer, but these literally saved my life on my first week of the Advanced Plan.  So easy to grab and go for breakfast or for extra protein on top of a salad.  A little S&P and you've got yourself a perfect snack.  I boil about 10 eggs on Sunday and keep them in my fridge and I'm ready for the week. 

 Sliced Apples with Almond Butter

• Granny Smiths are ok for Advaned Plan!  And switch up your butters too - try cashew, macadamia nut or walnut butters. Sprinkle with hemp hearts for extra goodness. 

Nutty Protein Bars

• A classic.  Make a double batch, individually wrap, freeze and you've got amazing snacks all week long.  Also great because they satisfy those afternoon sweet cravings. 

Coconut Chips

• I love these.  The brand I buy is called Wilderness Family Naturals.  If you think you don't like the flavour of coconut, I urge you to try these.  The natural nutty flavour of coconut is far different from the over-sweetened, artificial flavour we are so used to.  You might be surprised to find out you do like coconut after all! 

Half an Avocado with Lime and S&P

• Sounds like another no-brainer, but oh-so-good!  Love the lime juice for an added kick; a great afternoon snack.

Zevia

• The one bad food that I actually sometimes miss is root beer. Kind of weird, I know.  I think it's just a childhood memory thing.  I can't remember the last time I had root beer, or pop at all for that matter, but I stumbled across sugar-free stevia-sweetened root beer the other day and could not resist trying it.  It's called Zevia, and it comes in several other flavours as well.  It's strange though, it has zero sugar and nothing artificial, yet it tastes almost exactly the same as that good old-fashioned root beer I remember.  Almost too good to be true it seems, but fun for a treat or special occassions.   

Protein Shakes

• Blend some protein powder with almond butter, frozen blueberries and almond milk and you've got a lovely little snack.  We sell some good protein powder at the office; I like the vanilla.  :)

Luscious Lemon Pound Cake

Luscious Lemon Pound Cake

This is sort of a summery dessert recipe, but it's one of my favourites, so I decided to make it this afternoon and share it with all of you!  Coconut flour is a great grain-free alternative to wheat flour.  When used in baking, it doesn't rise as much as regular all-purpose flour, so don't be alarmed when your pound cake only rises to 2 inches!  The yogurt in this recipes makes it moist and delicious, and all of the lemony goodness really masks that stevia flavour.  Top it with organic strawberries, blueberries, or raspberries and stevia sweetened whipped cream or Cashew Cream.  And oh yeah, it's Advanced Plan friendly too! 

Ingredients

• 5 large organic eggs
• 1 tsp. liquid stevia (again, sweeten to your taste)
• 1 tsp. pure vanilla extract
• 3/4 cup organic plain, unsweetened whole milk yogurt
• 2/3 cup freshly squeezed lemon juice (about 5 lemons, depending on their juicyness)
• zest of 1 lemon
• 1/2 cup (1 stick) organic butter, melted
• 2 tsp. aluminum free baking powder
• 1/4 tsp. kosher or sea salt
• 1 cup organic coconut flour, sifted (make sure to sift - the texture of coconut flour is a bit lumpier than wheat flour)

Method

• Preheat oven to 350 degrees. Grease a 9x5-inch loaf pan with coconut oil, and flour with coconut flour.
• In a large bowl beat the eggs with an electric mixer.
• Next add the stevia, vanilla, yogurt, lemon juice and zest. Mix until combined. Taste, and adjust sweetness by adding more stevia if you prefer.
• Add the melted butter in a constant stream, mixing continuously.
• Sift together all of the dry ingredients.
• Using a spoon or spatula fold in the dry ingredients to the wet. The mixture will thicken up instantly once you have added the coconut flour and other dry ingredients.
• Bake for about one hour (time will vary slightly depending on your oven), until a toothpick inserted in the center of cake comes out clean.
• Let cake cool for 5 to 10 minutes in the pan. Invert on a cooling rack and let cool completely.

A Special Request

M's Chocolate Mousse

I was chatting about the Advanced Plan with one of our Practice Members the other day.  After I had finished telling him and his wife that they needed to eliminate all sugar, all grains, and most fruit from their diet, he looked at me with determination written all over his face and said, "Ok Steph, I can do this.  But I would really reaaaalllly love to have chocolate mousse once in a while."  We all chuckled.  But everyone has got their thing.  Their vice.  Mine is muffins.  His was chocolate mousse.  Pretty cute.  So anyways, after some experimenting... here it is, chocolate mousse!  You can still have a life AND eat on the Advanced Plan.  Honest.  :) 

Ingredients

• 2 ripe avocados
• 2 tsp. liquid stevia (more or less, depending on your preference)
• 1 tsp. vanilla extract
• 3/4 cup organic unsweetened cocoa powder, sifted (make sure to sift - there's nothing worse than lumpy mousse!)
• 3/4 cup unsweetened almond milk
• 1/2 cup organic full-fat coconut milk
• 1 tbsp. brandy or rum (obviously an optional ingredient, and maybe not so Maximized, but live a little!) 
• 1/4 tsp. cinnamon (another optional ingredient, but I think it makes a big difference.  It doesn't add a real cinnamon flavour, but it really helps to cut the super-sweet after taste of stevia, which is important in these sweet dishes when so much stevia is used.)

Method

• Place all ingredients in the food processor (a blender can be used in a pinch) and process until completely smooth and creamy.
• Dollop into pretty bowls or ramekins and refrigerate. 
• Garnish with strawberries, slivered almonds, mint leaves, whatever your heart desires!

Saturday Soup Lunch

Cream of Fresh Tomato Soup

I'm on a soup kick lately.  Fall has a tendency to do that to me.  This is a great September recipe when there are tons of yummy vine-ripened tomatoes still in the markets.  It can easily be made dairy-free by simply omitting the cream completely, or by replacing it with Cashew Cream (recipe below).  Garnish it with basil, pine nuts, and parmesan.

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Ingredients

• 3 tbsp. coconut oil
• 2 small yellow onions, roughly chopped
• 3 garlic cloves, minced
• 5 large tomatoes (organic, of course!)
• 2 tbsp. tomato paste
• 1/4 cup chopped fresh basil leaves
• About 4 cups of chicken or vegetable stock
• Salt and pepper
• 3/4 cup organic heavy cream
• Your choice of garnish

Method

• Heat oil in a large, heavy-bottomed pot over medium heat. Add onions and saute for about 10 minutes.
• Add the garlic and basil and cook for one minute.
• Add the tomato paste, tomatoes, chicken stock, salt and pepper.
• Bring the soup to a boil, lower the heat, and simmer, uncovered for about 30-40 minutes, until the tomatoes are very tender.
• Pour the soup into a blender (carefully, and in batches) or use a hand-held immersion blender (one of my FAVE kitchen tools) to blend the soup until smooth.
• Put the soup back in the pot over low-medium heat and stir in cream. 
• Leave the soup on the stove until it's hot, then serve, garnish, and enjoy!

My Friday Night: Chicken Skewers with Spicy Peanut Dipping Sauce

Ok everyone, this is how cool I am.  Not only am I staying inside in my jammies (yes, I said jammies) and making us a Maximized dinner on a Friday night, but I am ALSO blogging about it and planning a culinary photo shoot as well.  I'm sure my boyfriend will be thrilled.  Anyways... this is the dinner plan for this splendid Friday evening: a delicious mixed green salad with avocado, yellow tomatoes and almonds (homemade dressing of course, the store bought stuff is toxic- see below!), Quinoa Stuffed Peppers (below as well), and these scrumptious skewers.  It's gonna be magical AND Maximized.  I can sense it.
Happy Friday!

Chicken Skewers with Spicy Peanut Dipping Sauce

Ingredients

• 2 whole boneless skinless chicken breast (the good kind from the health food store.  I'm good without vaccines and hormones in my chicken, thanks.  Oopsies, that sounded a little fiesty). 
• 12 wooden skewers, soaked in water

Garlic Marinade

• 2 garlic cloves, minced
• 1/4 cup tamari or soy sauce
• 1/4 cup lemon juice
• 2 tbsp. oil (olive or coconut)

Spicy Peanut Dipping Sauce

• 1/2 cup chunky peanut butter (organic and UNsweetened!)
• 1/2 cup coconut milk (full fat.... yeah, baby!)
• chile sauce or pepper flakes to your liking
• 2 tbsp. tamari
• 1 clove garlic, minced
• 1/2 tsp. cumin

Method

• Cut chicken into cubes and thread onto skewers.
• Combine marinade ingredients, pour over skewered chicken and marinade for at least an hour.
• To serve, grill, bake, until brown, turn as needed.
• To prepare sauce, combine all ingredients in small saucepan, bring to a boil, simmer 10 minutes stirring frequently.  If sauce is too thick, add more coconut milk. 

Quinoa Stuffed Peppers

Quinoa Stuffed Peppers

These are a recent random creation, so the amounts might need a little tweaking.  But even if you end up with too much quinoa mix, you'll have a delish salad for lunch tomorrow.  For a beautiful presentation, choose a combination of green, red, orange and yellow bell peppers.  
P.S.  You can buy quinoa at Costco - a giant bag for less than $10 (much less expensive than grocery and health food stores).  Unfortunately, these little treasures are only ok for Core Plan eaters, as quinoa (and all grain) is not accepted on the Advanced Plan.  They can easily be modified for Advanced Plan eaters, by just increasing the veggies amounts, or even sautee the veggies with ground chicken or turkey. 

Ingredients

• 1 tablespoon coconut oil
• 1/2 red onion, chopped
• 1/2 cup sliced mushrooms
• 1/2 cup chopped or shredded carrots
• 1/2 cup shredded zucchini  
• I put the above two ingredients through the grating attachment on a food processor - makes it super quick and easy.  Also, if you can get your hands on them, yellow zucchini adds a pretty colour to the mix. 
• 1/2 cup chopped parsley (or your other fave herbs) 
• 3/4 cup baby spinach
• 1/2 cup grated organic Gruyere cheese (or your favourite, I love Gruyere though)
• 1 1/2 teaspoons ground cinnamon
• 3/4 teaspoon ground cumin
• 1 1/2 cup uncooked quinoa, rinsed and cooked according to package directions.  I boil mine with vegetable or chicken broth instead of water for more flavour.
• Salt and pepper to taste
• 1/2 cup cashews

Method

• Heat oil in a large skillet over medium high heat. Add onion and cook, stirring occasionally until transparent, 8 to 10 minutes.
• Add mushrooms and cook until softened, 4 to 5 minutes more. Add carrots and zucchini, cook until just softened, then add parsley and spinach (in batches, if needed).
• Let spinach wilt then stir in cinnamon, cumin, cooked quinoa, and cheese and toss gently to combine.
• Add salt, pepper and cashews and cook 1 to 2 minutes more. Set aside to let filling cool until just warm.
• Preheat oven to 350°F. Grease a 9- x 13-inch baking pan with coconut oil then set aside.
• Divide quinoa mixture evenly among bell peppers, gently packing it down and making sure to fully fill each pepper. Top each pepper with its reserved top then arrange them upright in prepared pan.
• Cover snugly with foil and bake, checking halfway through, until peppers are tender and juicy and filling is hot throughout, about 1 hour.
• Transfer to plates and serve.

Pop For Thought

Some interesting info I came across today:

According to the Nutrition Research Center, this is what happens to your body within 1 hour of drinking a can of soda:

• 10 minutes: 10 teaspoons of sugar hit your system, which is 100 percent of your recommended daily intake. You'd normally vomit from such an intake, but the phosphoric acid cuts the flavor.
• 20 minutes: Your blood sugar skyrockets. Your liver attempts to maximize insulin production in order to turn high levels of sugar into fat.
• 40 minutes: As your body finishes absorbing the caffeine, your pupils dilate, your blood pressure rises, and your liver pumps more sugar into the bloodstream. Adenosine receptors in your brain are blocked preventing you from feeling how tired you may actually be.
• 45 minutes: Your body increases dopamine production, causing you to feel pleasure and adding to the addictiveness of the beverage. This physical neuro response works the same way as it would if we were consuming heroin.
• 60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, which boosts your metabolism a bit further. High doses of sugar and artificial sweeteners compound this effect, increasing the urinary excretion of calcium. The caffeine’s diuretic properties come into play. (You have to GO!) Your body will eliminate the bonded calcium, magnesium and zinc that was otherwise heading to your bones. And you will also flush out the sodium, electrolytes and water. Your body has eliminated the water that was in the soda. And in the process it was infused with nutrients and minerals your body would have otherwise used to hydrate your system or build body cells, bones, teeth.
• 60 minutes: The sugar crash begins. You may become irritable and/or sluggish. You start feeling like crap. Time to grab another?

The Top Ten Most Toxic Foods

The following is a list of THE most toxic foods out there... avoid these like the plague!!  Read over labels with a critical  eye, or, even better... buy foods WITHOUT labels. 

#10. SEASONED/PACKAGED FOODS

• Avoid frozen meals, anything with flavour packets, chips, snacks, and store bought soups – they are PACKED with MSG and many other terrible toxins.
• Alternatives: buy natural options (make sure you read ingredients!), or make your own spice mixes and food flavorings.

 #9. COMMERCIAL DAIRY PRODUCTS

• These are loaded with antibiotics, growth hormones, and vaccines and processed in extreme high heats; denaturing the proteins - BAD!
• Alternatives: If you are going to consume dairy, ensure that you purchase organic, unpastuerized, non-homogenized, RAW milk in its purest form. For another tasty option, try almond milk or coconut milk.

 #8. GMO ANYTHING

• Genetically modified products are unrecognizable to the body and are extra toxic because they are heavily sprayed with pesticides! Beware of soy, cotton, canola and corn as they are the most common genetically modified sources.
• Alternatives: Stay away!!

 #7. DIET SODA and SODA DRINKS

• Man-made, chemically altered, un-natural junk! Not only is it full of excitotoxins that over-excite the brain cells and cause death, but it’s also makes you hungrier so that you want to eat more.
• Alternatives: Stevia sweetened natural “pop”, sparkling water, green tea.  Keep your eyes peeled for upcoming recipes for yummy lemonade, and other thirst-quenching beverages! 

 #6. MARGARINE

•  Man-made poison! Added colors and chemicals toxify the body and all cells causing inflammation. STAY AWAY.  Don't fall for "heart-healthy" advertising!
• Alternative: Use butter, olive oil and healthy fats! Remember- butter is NOT bad!

 #5. SPRAYED PRODUCE

• HUGE toxic load! Many of these chemicals have barely been studied (or not studied at all!) and are known to cause neurological damage.
• Alternative: Follow the ‘Dirty Dozen and Clean Fifteen’ guide for buying produce.

 #4. WHITE BREAD

•  The grains used in these breads are highly sprayed and stripped of anything nutritious, they’re also full of sugar and turn into sugar as soon as ingest.
• Alternative: Look for sprouted, whole grain, and stone-ground, or better yet, don't eat bread at all. 

 #3. DELI or PACKAGED MEAT

• Poor quality, loaded with MSG, preservatives and additives, as well as nitrates which have been linked to many types of cancer – there is NO nutritional value in these meats!
• Alternative: Buy organic, grass-fed meats from a local farmer or the health food store. 

#2. CANDY

• SUGAR! Also full of toxic food dyes and artificial chemicals
• Alternative: kick the candy! Get your sweetness from berries or make some yummy sweet treats using stevia (recipes to come!)

and the number one MOST toxic food is...

 #1. SALAD DRESSING

• Full of MSG, bad fats, artificial colors and flavors, and high-fructose corn syrup!
• Alternative: make your own. Use olive oil or hemp oil mixed with lemon juice or vinegar; add your own mix of herbs and spices.

Now that we have identified the bad stuff, check out all the good stuff! Keep your pantry stocked with these SUPER FOODS: 

Coconut
Look for coconut oil, coconut butter, coconut flakes, coconut vinegar and for a grain-free flour option, try coconut flour! (The list goes on!) This is THE healthiest oil on the planet and one of the most potent super foods there is!

 Olive Oil

Look for Extra Virgin and Cold-Pressed. Buy the good quality stuff to make your own homemade delicious salad dressings.

 Avocado

Packed with 20 essential nutrients including fiber, potassium, Vitamin E, and also acts as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients.

 Greens

Extremely nutritious, but beware because greens/lettuces are among the most highly sprayed, so make sure to buy organic!

 Grass Fed Meat

Avoid grain fed meat for the most healthy and nutritious meat possible. And don’t consume something that’s already consumed toxins (ie. Hormones and antibiotics)!

  Wild Cut Fish

Avoid farmed fish and lots of canned fish.

 Broccoli

Packed with incredible amounts of vitamins, nutrients, and fiber. It’s also loaded with carotenoids- antioxidants that are known to help with weight loss.

 Nuts

A great source of protein and healthy fats! Be sure to buy raw nuts (can be found in the refrigerated section at the health food store), as the high heat from the roasting process causes the natural nut oils to go rancid.

 Berries

Hello, antioxidants! Use fresh berries on salads, as snacks, and use frozen berries with some almond milk as a great breakfast smoothie.

 Free-range Eggs

Look for eggs that are as naturally raised as possible and are organic and cage-free. Also check to see what kind of chicken feed is used.

Hail To the Kale!

Hail To The Kale Salad

I stumbled across this yummy little salad while wandering the aisles of Planet Organic on my lunch break.  They make it in their deli, and I couldn't resist trying it.  Ever since, it has been a favourite.  Kale has a delicious earthy flavor and more nutritional value for fewer calories than almost any other food around - and it provides a significantly larger amount of calcium per calorie than any dairy product.  All nutrition facts aside, this salad is crunchy and satisfying!  Enjoy.

Ingredients

• 1 bunch kale, chopped
• 3 cups carrots, grated
• 1/2 head red cabbage, thinly sliced 
• 1/2 cup tamari pumpkin seeds (see method below) 
• 1/2 cup tamari sunflower seeds (see method below) 
• 1/2 cup flax or hemp oil
• 1/3 cup Bragg Liquid Aminos
• 5 tbsp balsamic vinegar
• 1 tsp oregano, dried 

Method

• Wash kale and chop. Be careful to rinse the leaves to remove dirt and grit.
• In a cast iron skillet over medium to high heat, stir sunflower and pumpkin seeds. Remove from heat when they’re toasted golden brown. While the skillet is hot, add in a few drops of tamari, which will sear onto the seeds. Remove and let cool.
• In a large bowl combine chopped kale, carrots, cabbage and seeds. Set aside.
• In a small bowl whisk together oil, Bragg Liquid Aminos, vinegar and oregano and pour over kale mixture. Toss until evenly coated and chill 2 hours before serving. This salad keeps well refrigerated 2-3 days.

Serves 8-10.

http://www.planetorganic.ca/

Cashew Cream

This is one of the most delicious and versatile recipes I have found. It’s smooth, creamy, and so good in everything! Once you try this heavenly delight, milk and cream just seem so passé. :)  It can be stored for up to 3 days in the refrigerator and can be frozen for up to 6 months (although after it’s defrosted, it can be a bit lumpy, so give it a quick spin in the blender before using it).

The real trick with cashew cream is to use raw cashews. They have no flavour on their own, but they are an amazing vessel for fat and creaminess. Because of the nice fat content, cashew cream reduces in a pan even faster than heavy cream.  You can sweeten it with vanilla, stevia and a pinch of cinnamon and use in dessert recipes, or leave it as is, and use in delicious savoury soup recipes.  The possibilities are endless!

Ingredients

•  2 whole cups of raw cashews (not pieces, which are often very dry) rinsed very well under cold water.

Method

• Put the cashews in a bowl and add cold water to cover them. Cover the bowl and refrigerate overnight.
• Drain the cashews and rinse under cold water.
• Place in a blender with enough fresh cold water to cover them by 1 inch. Blend on high for several minutes until very smooth. (If you're not using a professional high-speed blender such as a Vita-Mix, which creates an ultra-smooth cream, strain the cashew cream through a fine-mesh sieve.)
• To make thick cashew cream, simply reduce the amount of water in the blender, so that the water just covers the cashews.

Celery Root Soup with Granny Smith Apples

Celery Root Soup with Granny Smith Apples

I found this lovely Fall soup in The Conscious Cook by Tal Ronnen, an amazing vegan chef.  I love cooking soups, because there's so much room for creativity, and they always seem to make me feel good.  This one is creamy and delicious, dairy free, and full of flavour.   Plus, it's pretty, and the chive oil looks impressive. 

Ingredients

• 3 tablespoons extra-virgin olive oil or coconut oil
• 2 medium celery roots, peeled and cut into 1-inch cubes
• 2 stalks celery, chopped
• 2 quarts low-sodium organic chicken or vegetable stock
• 1 large onion, chopped
• 1 bay leaf
• 1 cup thick cashew cream (see recipe above)
• freshly ground black pepper
• 1 Granny Smith apple, unpeeled, very finely diced

Method

• Place a large stock pot over medium heat, add oil.
• Add the celery root, celery and onion and saute for 6-10 minutes, stirring often, until soft, but not brown.  Add the stock and bay leaf, bring to a boil, then reduce the heat and simmer for 30 minutes.  
• Add the cashew cream and simmer for an additional 10 minutes.  
• Working in batch, carefully add the mixture to blender (cover with a dish towel) and blend until smooth OR if you have a hand blender (I find this much easier), blend the mixture right in the stock pot.
• Ladle into bowls, and place a spoonful of diced apple in the middle of each.  If you want to get really fancy, dot with chive oil (see below).   

Chive Oil

In a blender, combine one small bunch of fresh chives, with 1/2 cup olive oil, and one pinch of sea salt.  Blend until smooth, then run through fine mesh sieve.  Pour into a squeeze bottle and have fun!

Serves 6.

http://www.talronnen.com/

Hello (And Some Protein Bars For The Journey!)

Hi! 
Welcome to my blog!  I'm glad you're here. 
First, I thought I would start with a few tips  for following the Maximized Living Plans (there will be lots more, trust me):
1.  Have fun and be creative.  Food should be fun.  Even when it's healthy.  Experiment with different herbs, spices, and ingredients, modify recipes and make your own. 
2.  Trust the process.  There may be days when you would rob a bank if you were promised a donut in return.  But this too shall pass.  Once your body adapts to all the amazing nutritious (sugar FREE) food you're feeding it, you'll be able to walk through the bakery without a second glance.
3. PLAN.  This is so much easier with a little planning.  It's when we are on the run, completely starved, with nothing to eat, that grabbing a muffin or a sub sounds like a good idea.  Planning makes everything better.
4.  Know your WHY.  If you have a big enough WHY, then any HOW is possible.  WHY do YOU want to fuel your body with healthy, nutrient-rich, organic food?  Why do you want to be healthy?  Once you have that, the rest is a piece of cake.  (Made with almond  flour and stevia... sugar-free, of course). 

Nutty Protein Bars

To start things off- one of my all-time faves. These little babies got me through my first week of sugar cravings and mid-morning munchies. This recipe is in the Maximized Living Nutrition Plans book, but I changed a few things to my liking. Feel free to do the same. Experiment with different nut butters and different seeds. I make a double batch on Sundays and freeze them in ice cube trays; they pop right out - super easy! The only down-side, they are much yummier cold. I actually love them frozen. They don't hold up too well if they are in a warm office or car all day.

Ingredients

• 1 cup raw almonds
• 1 cup raw cashews
• 1/2 cup flaxseed meal
• 1/2 cup unsweetened shredded coconut
• 2 scoops flavoured whey protein powder
• 1/2 cup raw almond butter (or cashew butter)
• 1/2 teaspoon salt
• 1/2 cup coconut oil
• 5 drops liquid stevia (more or less to your taste)
• 1 teaspoon cinnamon
• 1 tablespoon pure vanilla extract 
• 1/4 cup hemp hearts

Method

• Place almonds, cashews, coconut, protein powder, almond butter and salt in food processor, and pulse briefly- about 15 seconds.
• In small saucepan, melt coconut oil over low heat.  Remove from heat and add stevia, cinnamon, and vanilla.
• Add coconut oil to food processor mixture and pulse until the mixture has turned into a coarse paste.  
• Press mixture into an 8'x8' glass baking dish (lined with parchment paper for easier removal) or dollop into ice cube trays.  Sprinkle with hemp hearts. Refrigerate or freeze for at least one hour.