Maximized Energy Bars

Core Plan

People love to have a grab-and-go option for a quick snack or for re-fueling after a workout.  Unfortunately, the options are typically not healthy ones.  Most are loaded with sugar, refined and/or high glycemic carbohydrates, soy protein and artificial flavors.  This recipe is simple to make, stores well, can be taken on the go, and can be altered to your taste.  This healthy recipe is loaded with raw enzymes, protein, good fats, and antioxidants.  Make a double batch and keep them in the refrigerator until ready to eat.

Makes about 25 square bars

IMG_8683

 

Base:
1 cup almonds, soaked in filtered water overnight
¼ cup cocoa nibs
¼ cup shredded coconut
¼ cup hemp seeds
1 scoop Chocolate Perfect Protein or 3 tablespoons cacao powder
7-8 dates, soaked for at least 30 minutes, and pitted

Optional Add Ins:
¼ cup goji berries
¼ cup dried, unsweetened blueberries
¼ cup dried, unsweetened cranberries
Soaked walnuts
Chia seeds

Using a food processor, mix almonds until it reaches a mealy texture.  Add all other ingredients except the dates and mix well.  While the motor is running, drop in one date at a time until the mixture starts to form a ball.  You may have to scrape the sides and move the mixture around a bit to be sure the dates get incorporated.

Place a piece of parchment paper on the counter over a damp paper towel (to keep it from moving around on you).  Put the mixture on the parchment and press into a square or rectangle with your fingers into an even layer about ¼” thick.  You can also cover with another piece of parchment and use a rolling pin.

Use a pizza cutter to cut into squares and store in a parchment lined/layered container.  Keep in the refrigerator until ready to eat.

Healthified Broccoli “Tempura”

There is something about battered broccoli that is incredibly delicious.  It is a popular item at Asian food restaurants but unfortunately, it is extremely unhealthy.  The batter smothers out the nutritional value of the broccoli because it uses processed flours and is fried in damaged fats.  Although this recipe doesn’t look like the typical tempura, the taste is very similar and the best part is that you can eat it as part of your regular healthy diet.

Broccoli Tempura• 1 head broccoli florets, lightly steamed
• 1 cup almond flour
• ¼ cup nutritional yeast
• sea salt to taste
• extra virgin olive oil

Heat a couple tablespoons of extra virgin olive oil over low-medium heat (never heat olive oil over high heat and do not let it smoke) and add steamed broccoli, almond flour, nutritional yeast, and sea salt.  Heat until broccoli is warm and all ingredients are mixed well.

 

Raw Veggie Pad Thai

This is a great raw recipe that is tasty, filling, and satisfying and most of all, healthy.  This is a great go-to recipe for a quick lunch or to take on the go since no heating is necessary.  Most pad thai recipes contain sugar and damaged oils.  This is a great way to control ingredients and use your favorite vegetables, flavors, and level of spice.

raw pad thai

  • 3 organic, non-gmo zucchini
    • 2 organic carrots (core plan only)
    • 2 green onions, chopped
    • 1 cup shredded purple cabbage
    • ½ organic bell pepper
    • 1 cup cauliflower florets, chopped small
    • 1 cup bean threads
    • ½ cup chopped cashews, almonds, pecans, walnuts, or a mixture of nuts
    • ½ cup chopped fresh cilantro
    • sprinkle of sesame seeds

    Sauce:

    • ¼ cup tahini
    • ¼ cup almond or cashew butter
    • ¼ cup liquid amino or coconut aminos
    • 2 tbsp lime or lemon juice
    • 2 tbsp coconut milk
    • 1 clove garlic, minced
    • 1 tsp fresh ginger root, grated
    • 1/2 teaspoon curry powder
    • dash red pepper flakes, optional

IMG_3221Cut the zucchini into long strips with a mandolin and stack 2-3 slices at a time and cut into linguini sized “noodles” or use a vegetable spiral slicer Set aside.  Use a the julienne insert on a mandolin or a vegetable slicer to cut the red pepper and carrots.  Slice the cabbage very thin then chop the cauliflower and green onions.  Mix all of the vegetables in a large bowl.

Whisk sauce ingredients in a bowl and mix well.  Pour over the vegetables and toss.  It is best to let marinate for 8-12 hours but it can be eaten right away.

Note:  the sauce will be thick at first but will absorb the water from the vegetables. If needed, add a tablespoon or two of filtered water.

Maximized Chocolate Cupcakes (Grain Free, Sugarless)

Advanced & Core Plan

Makes about 48 mini cupcakes

I have been making the recipe for the Decadent Chocolate Cake for years but we were preparing for an event and I thought I would try the recipe as a mini-cupcake.  These bite-sized delights were perfect for feeding a crowd and made their way into my kids lunch boxes as well.

Mini Chocolate MuffinsIngredients:

1-15 ounce can of unseasoned black beans
5 large organic eggs
1 tablespoon pure vanilla extract
1/2 teaspoon sea salt
6 tablespoons unsalted organic butter OR extra virgin coconut oil
3/4 cup erythritol (like Swerve) plus 1/2 teaspoon liquid pure stevia extract
6 tablespoons unsweetened cocoa powder
1 teaspoon aluminum-free baking powder
1/2 teaspoon baking soda
1 tablespoon filtered water

Preparation:
Preheat oven to 350 degrees.

Drain and rinse beans and shake off excess water. Place the beans, 3 of the eggs, vanilla, stevia and salt into blender. Blend on high until beans are completely liquefied. Make sure there are no chunks.  Mix together cocoa powder, baking soda, salt, and baking powder in a small bowl. In a larger bowl, beat butter with erythritol until light and fluffy. Add the remaining two eggs, beating for one minute after each addition. Pour bean batter into egg mixture and mix. Finally, stir in cocoa powder mixture and water  and beat the batter on high for one minute or until smooth. Scrape batter into pan and smooth the top.

Line a mini-muffin pan with chlorine free liners.  Bake for 350 degrees for 15-18 minutes or until a toothpick comes out clean. Pop them out and let cool.

Optional frosting/toppings:  Chocolate frosting, organic whipped heavy cream with a little stevia, raspberries, etc.

Super Chocolaty Frosting

Ingredients:
1/2 cup (1 stick) unsalted organic butter
1/4 cup swerve, pulverized into powder
5-6 tablespoons unsweetened cocoa powder
2 tablespoons coconut milk
1 teaspoon pure vanilla extract
Pinch of sea salt
Pure stevia extract, to taste

Optional addition for a glossy finish:
1 fresh organic egg yolk

Preparation:

Cream the butter in a small bowl until fluffy. Powder xylitol in a coffee grinder or for a minute or two, until extremely fine in texture (will look like powdered sugar). Stir powdered sweetener into butter with a spatula, then beat until smooth. Slowly blend in the cocoa powder (do this slowly so that it doesn’t explode), vanilla, and sea salt. Beat in the coconut milk and egg yolk. Add stevia, and keep tasting and adjust sweetness to your liking.

Coconut Milk Kefir

coconut kefirMost people turn to yogurt when they want to get probiotics through their food.  Unfortunately,  commercial yogurts are made from conventional dairy (pesticide sprayed grain fed, pumped with hormones and antibiotics), that is pasteurized, colors and flavorings, and loaded with sugar and/or artificial sweeteners.  When you consume kefir, you get even more benefit because kefir can actually colonize your gut!   (Yogurt can’t do that).  This is perfect for those who are dairy intolerant or who just want to avoid dairy altogether.  Make it a regular part of your diet and ditch the commercial yogurts!

Use 1 tablespoon kefir starter

1-2 cups organic coconut milk from BPA free cans (Native Forest)

Combine the kefir starter with the coconut milk in a glass jar (do not use metal to store or stir). Cover with a cloth secured with a rubber band and let it sit (it should be fairly warm for proper fermentation. If your mixture has not thickened after 24 hours, it probably was not warm enough) for 12-24 hours. After about 12 hours, gently shake the mixture.

Try it! Once the coconut milk has thickened and turned slightly sour flavor, you’re done. Strain the mixture through a fine plastic strainer and store in the refrigerator.

Garlic Ginger Wild Salmon

Serves 4

Advanced & Core Plan

This is a simple but flavorful dish that uses basic ingredients and can be part of a regular menu rotation.
garlic ginger salmon3/4 cup minced fresh parsley
4 teaspoons minced fresh gingerroot
6 garlic cloves, minced
2 tablespoons lemon or lime juice
1/2 teaspoon salt
1/8 teaspoon fresh cracked black pepper
2 tablespoons olive oil
4 wild caught Alaskan salmon fillets

sesame seeds for garnish, if desired

In a food processor, combine the parsley, ginger and garlic until minced then  add the lemon/lime juice,  salt, and pepper and process until well blended (you may need to scrape down the sides).  While processing, gradually add oil in a steady stream. Spread mixture over salmon fillets. Place in a shallow 2-qt. glass dish and marinate 30 minutes +.  Bake in a 350 degree oven until desired doneness.  

Tofu-less Miso Soup

Serves 4-6

Advanced & Core Plan

Although the Maximized Living Nutrition Plans recommend staying away from conventional soy products, miso is a fermented form of soy that fits into the plans as a very healthful form of soy.  Notice, I do leave out tofu which is not fermented and not recommended.

Miso dates back over 2,500 years and is a staple in Asian cuisine.  It is known to stimulate digestion and energize the body.  It is full of enzymes and beneficial microorganisms that will support your gut health.  It also contains all essential amino acids making it a complete protein.  Be sure to buy organic, non-pasteurized miso paste.

miso soup8 cups filtered water
½ cup chopped mushrooms of choice, sliced thin
½ cup organic miso paste (red or white)
1 sheet nori (dried seaweed), cut into rectangles
sea salt to taste

¾ cup chopped green onions for garnish if desired

Place water in a large pot and bring to a low simmer, add mushrooms and nori squares.  Make a paste with the miso by adding a little hot water in a small bowl and mixing until smooth and then add to the pot.  Simmer for 7-10 minutes but do not let it boil (you want to keep the good bacteria in tact).