Thursday, May 17, 2018

Lemon Cupcakes

Spring! Baking! Lemons!
Very basic recipe that takes minutes to put together!

2 cups almond flour
2 teaspoons aluminum free baking powder
1/3 to 1/2 cup Erythritol/Stevia blend (available at Bulk Barn) or equivalent sweetener, i.e., Swerve
1/4 teaspoon kosher or sea salt
the zest of 1 lemon
1/2 cup (1 stick) organic butter, melted
4 organic, free range, antibiotic-free eggs
1/3 cup freshly squeezed lemon juice

Preheat oven to 350 F
  1. Line a muffin tin with silicone baking cups or paper liners.
  2. Mix all dry ingredients together by pulsing them in a food processor.
  3. Add the wet ingredients and combine thoroughly.
  4. Separate into muffin tins (about 1/2 to 2/3 full) and bake for 15 to 20 minutes
A nice topping is a "sweetened without sugar" meringue (shown here).
You can vary this recipe by using water instead of the lemon juice (omit the lemon zest) and adding 1 teaspoon vanilla.  This can be frosted with a "sweetened without sugar" buttercream recipe.

Sunday, October 22, 2017

Wild Orange Pound Cake

My niece gave me a tiny bottle of dōterra Wild Orange Essential Oils the other night.  I used it in the following recipe, and I LOVED the results.  Thanks, Patty! This is a VERY moist cake, despite the coconut flour, so be sure it is completely baked before you take it out of the oven.  (See Method)

Another  note: You can't use all brands of essential oils internally. This is what makes dōterra stand out in terms of purity and quality. However it can be unsafe to use just any oil that way.  Read labels and do some research before you do anything  crazy.  By the way, this recipe would be delicious if all you added was some orange zest.

Also, for those who have had unhappy results with my Maximized Lemon Pound Cake recipe, I apologize. I did not have trouble with the "falling apart" issue the first time I made it, although I heard from those who did. Believe it or not, I have been trying to find the solution to that problem ever since!  I have deleted that recipe from this Blog, and I think you will find this a much improved final outcome. We were extremely pleased.

Frankly, I think this beats Starbucks Lemon Loaf by a mile!



2 ½ cups Blan
ched Almond Flour
1/3 cup Coconut Flour
8 Extra Large Organic Eggs
7 oz Organic Cream Cheese
8 T Organic Butter (1 stick)
1T Vanilla Extract 
5-9 drops Wild Orange Essential Oils
2 t Baking Powder
½  t Salt
1/3 cup Stevia/Erythritol blend (Available at Bulk Barn)


In a stand mixer, or a mixing bowl mix with an electric mixer on high, beat the butter with the stevia/erythritol blend until well mixed.  Add the cream cheese; then add the eggs one at a time. Add the vanilla, then the essential oils.  Next add all the dry ingredients and mix until well combined.  

Get the mixture right into a well-greased loaf pan.

Bake @350 for 50 to 60 minutes until golden brown on top. 

Using a cake tester ENSURE THAT CAKE IS COMPLETELY DONE THROUGHOUT.  You may want to lightly cover the top with a tent-piece of aluminum foil for the last few minutes.

Cool Completely before removing from the loaf pan.

Serving Size: 10

Sunday, September 17, 2017

Hail Caesar Salad Dressing

2 extra-large egg yolks, at room temperature
2 tsp dijon mustard, at room temperature
1 Tbsp chopped garlic, (3 cloves)
2 anchovy fillets, drained
½ cup freshly squeezed lemon juice (2 to 3 lemons)
Kosher salt and freshly ground black pepper
¾ cup organic olive oil
¼ cup avocado oil
½ cup freshly grated Italian Parmesan cheese

Place the egg yolks, mustard, garlic, anchovies, lemon juice, 1 ½  teaspoons kosher salt, and 1 teaspoon pepper in a food processor fitted with the steel blade and process for 15 seconds. Combine the olive and avocado oils in a glass measuring cup. With the food processor running, slowly pour the oils in a thin stream down the feed tube, as you would to make mayonnaise. Add the grated Parmesan and pulse to combine. This recipe yields two cups salad dressing.  Store in the refrigerator.

Friday, August 11, 2017


It's that time of year.  Zucchini is over-running your garden beyond your wildest expectations.  Here's a recipe to utilize that gorgeous ingredient that I think you'll really enjoy.

2 1/2 cups blanched almond flour (not almond meal)
1/2  cup cacao powder
1/2 teaspoon celtic sea salt
1 teaspoon baking soda
4 large eggs
4  tablespoons (1/4 cup) coconut oil, room temperature
1 cup monk fruit/erythritol blend sweetener
1 1/2 cups zucchini, grated and drained/squeezed to dry out
1/2 cup chopped walnuts (optional)

In a food processor combine almond flour and cacao powder.
Pulse in salt and baking soda.
Pulse in eggs, coconut oil, and sweetener.
Briefly pulse in zucchini. (Add 1/2 cup walnuts now if you prefer.)
Transfer batter to a coconut-oil-greased 6.5 x 4 inch medium (preferably glass) loaf pan.
Bake at 350° for 45-55 minutes. Loaf is done when cake tester comes out clean.
Cool for 2 hours.

Monday, July 10, 2017

Herb Butter Salmon and Asparagus Foil Packs

I used parchment paper between the Salmon and the aluminum foil, because BJH was watching me as I prepared this dinner at the lake. Probably always a good idea, though.  I did add extra time, however, because the extra layer kept the salmon and vegetables from cooking very quickly.

I also used broccoli florets instead of asparagus because that is what I had in the fridge.  Now we make the broccoli this way all the time, with or without the salmon! 
"Best broccoli I ever tasted." - CMH



·      4 boneless skinless salmon fillets, preferably wild caught
·      salt and pepper to taste
·      1 pound organic asparagus, ends trimmed
·      1 lemon, thinly sliced, (plus additional wedges for garnish)
·      ½ cup organic butter, at room temperature
·      3 teaspoons Italian seasoning
·      3 teaspoons minced garlic
·      fresh thyme or parsley, for garnish (optional) 


1.  Season salmon generously with salt and pepper on both sides. Arrange one salmon fillet and ¼ of the asparagus in the center of one 12 x 12 inch piece of foil. Repeat with remaining salmon and asparagus on 3 other pieces of foil. Slide lemon slices under the salmon and asparagus.
2.  In a small bowl mix butter, Italian seasoning, and garlic. Drop large dollops of the herb butter on top of the salmon and asparagus.
3.  Fold the foil tightly around the salmon and asparagus, being sure to seal the ends together tightly so the juices and butter doesn't run out while cooking. 
4. Bake at 400 degrees for 20 minutes, until asparagus is tender and salmon is flaky.
5.  Drizzle fresh lemon juice over the top and serve immediately.

Tuesday, May 23, 2017


This recipe is simple, elegant, and so easy to prepare. Make the crust (2 ingredients), blend all other ingredients in a high speed blender or food processor, and done!


1 cup raw almonds
4 tablespoons (1/4 cup) melted coconut oil
1 cup raw cashews soaked in very hot water; then drained.
1 can full fat coconut milk (well shaken)
1/2 cup melted coconut oil
2 droppers-full of liquid stevia
4 limes, juiced and zested. This should yield approximately ⅓  to ½ cup of juice.


Line a JUMBO muffin tin with 6 jumbo cupcake liners and set aside. NOTE: It is best to DOUBLE the cupcake liners as this is a wet batter before it chills.
Place the almonds and melted coconut in a food processor and blend until the mixture is crumbly and sticks together when pinched between your fingers.
Place 2-3 tablespoons of this almond mixture in each lined muffin cup and press down to form a mini “crust.”
Place the muffin tin in the freezer for 15-20 minutes while you prepare the filling.
In a high speed blender or in a food processor add the drained cashews, coconut milk, stevia, lime juice, melted coconut oil and most of the lime zest.  Reserve some lime zest for garnishing the top of the mini cheesecakes.
Puree the mixture until smooth. Taste the mixture for tartness and adjust stevia if necessary. (Limes can be tricky.)  Pour the mixture into a measuring cup to make the next step easier.
Remove the muffin tin from the freezer when the crusts have hardened a bit and pour the filling mixture over the crusts.  Top with lime zest and chill in the refrigerator for approximately  4 to 6 hours to harden.  
Keep chilled until ready to serve.

Monday, October 31, 2016


  • 1 egg white
  • 1 half to three quarters full dropper of liquid vanilla (or original) stevia
  • 1 teaspoon kosher salt
  • 1 teaspoon ground cinnamon
  • 1 pinch of chipotle powder
  • 2 cups pecans
  1. In a large bowl, whisk together egg white, stevia, salt, chipotle and cinnamon
  2. Toss nuts in the egg white mixture to coat
  3. Pour nut mixture onto a parchment paper lined baking sheet
  4. Bake at 300° for 15-20 minutes, until nuts are browned
  5. Allow nuts to cool for 5 minutes, then break apart and serve

Monday, October 24, 2016


Ginger Cookies have a power over me at this time of year. I will be going about my Maximized life, minding my own Maximized business, and pow!  Out of nowhere a Ginger Cookie appears in front of me, calling my name so loudly that it deafens me to all my healthy intentions and practices.  The last time I ate one (two weeks ago), I vowed to write a GOOD FOOD recipe for a sugar free, grain free version, and here it is.  
I have used a Stevia-Erythritol blend for the sweetening of this cookie.  According to B.J., Erythritol is the best of all the sugar alcohols.  I have sampled it in other recipes and I find it does not upset my stomach, as does Xylitol.  Furthermore, I wanted a snappier Ginger cookie than I could achieve with Stevia alone, so I was willing to take a chance on this blend, which, by the way, is available at the Bulk Barn.


2 1/4  cups blanched almond flour
1/2 teaspoon ground ginger
1/4 teaspoon kosher or sea salt
1/4teaspoon aluminum free baking soda
1 cup chopped raw pecans
1/2 cup organic butter, roon temperature
1/2 cup Stevia-Erythritol Blend, plus a tiny bit extra for sprinkling
1 tablespoon pure vanilla (no sugar – check the label)

  1. In a stand mixer, or using an electric hand held beater, combine the butter and stevia-erythritol blend. 
  2. Add the remaining ingredients and mix again until all the ingredients are incorporated.
  3. Using a piece of parchment paper, form the dough into a log, approximately 2 ½ inches in diameter. 
  4. Freeze the log for approximately 1 hour; then unwrap and cut into 1/8 inch slices.
  5. Place the slices on a baking sheet lined with a clean piece of parchment paper.
  6. Bake at 350 degrees until lightly golden, approximately 10 to 15 minutes. 
  7. Sprinkle with additional Stevia-Erythritol blend while the cookies are just out of the oven.
  8. Cool and serve. 

Makes 24 cookies
Note:  Image credit Martha Stewart

Wednesday, October 19, 2016

Pumpkin Spice Blend

Pumpkin Spice is always so popular this time of year. Pumpkin spice latte, pumpkin spice ice cream, pumpkin spice breakfast smoothies, next there will be pumpkin spice kale salad! Here's a simple recipe for your own blend.  I like to make a batch in the early fall and hope it lasts throughout the holiday season, so I can add it to all sorts of recipes.  To do that, I would recommend doubling the recipe below.

3 tablespoons ground cinnamon
1 tablespoon ground ginger
1 tablespoon nutmeg
1 teaspoons ground allspice
1 teaspoons ground cloves

Store in a glass jar with a tight lid.  I like to use Mason Jars.

Home made Chipotle Mayonnaise

Mayonnaise, if bought at the regular grocery store, is not fit for human consumption.  Here is an easy, delicious recipe for a spicy mayonnaise that will keep in the refrigerator for at least three weeks. . .if it lasts that long. (The beautiful photo which I use here is not my own.  My mayonnaise never lasts long enough to take a great picture like this.  Props to the original photographer.)

1 large egg, at room temperature
1 large egg yolk, at room temperature
1 1/2 teaspoons freshly squeezed lemon juice
1/2 teaspoon Dijon mustard
1/2 teaspoon minced garlic
1/2 teaspoon kosher salt
1/4 teaspoon Chipotle powder
1 - 1 1/4 cups olive oil

Add all ingredients except the olive oil to a food processor or high speed blender such as a Blendtec or VitaMix. Blend or process, while very slowly streaming in the olive oil until the mixture becomes mayonnaise.  It really is that simple.

Tuesday, September 6, 2016

Teryaki Chicken Wings

Here's a wonderful recipe that we literally lived on during the summer months.  This recipe is based on (translation: stolen from) my friend Kimberly Roberto's amazing recipe which can be found at her SMART MEALS blog on WordPress.  I have never tried one of Kim's recipes without it becoming a staple in our family meal plans.  She is amazing. And I know her recipes will never contribute to ill health or weight gain because they all conform to the Maximized Living Nutrition Plan. She is, after all, the co-author of the book!
The beautiful thing about this recipe is that it can be incorporated into a busy family life so easily. For instance, because there are only two of us (although Cliff eats enough of these wings to feed a gaggle of teenagers) I make the sauce, and then use half for one meal and refrigerate the other half for the next time we want to prepare the dish. The other benefit is the ease of the preparation.  Once the wings are in the oven, as you will see by the method below, you have all the time you need to organize all the other things you have to organize in an afternoon.
I hope you enjoy it as much as we do.


  • 1/2 cup organic unsalted butter
  • 2 teaspoons spoonable stevia (or equivalent)
  • 1/2 cup red wine (optional, but highly recommended)
  • 1/2 cup liquid aminos or organic tamari
  • 1/4 cup fresh lemon juice
  • 2 teaspoons Dijon mustard
  • 1/8 to 1/4 cup hot sauce (adjust to your taste)
  • 1 teaspoon kosher or sea salt (Do not use table salt.  Unbelievably, it contains sugar!)
  • 1/4 teaspoon black pepper
  • 2 teaspoons garlic powder
  • 4 to 5 pounds of organic chicken wings (Adjust the amount of wings based on family size.)


  • Melt all the ingredients (except the chicken) in a small sauce pan over medium heat.
  • Pour sauce over chicken wings in a large plastic bag to marinate for up to 6 hours.  If making a smaller batch of chicken wings, use half the sauce and refrigerate the other half for up to twenty-one days. 
  • Arrange chicken wings on a large rimmed baking sheet lined with parchment paper.
  • Bake wings at 350 degrees for 35 - 40 minutes.
  • Reduce heat to 275 degrees.  Remove the parchment paper and replace wings onto an oven rack over the rimmed baking sheet and continue to cook for up to 2 hours.  Lifting the wings onto the rack gives them room to groove, and we find the end product is more tender and extremely tasty.

Thursday, August 11, 2016


This recipe is so good for use on any salad,  but particularly good on Caesar Salad.  
BTW, this stuff is like popcorn.  You will find yourself snacking on it long after the salad has been eaten.

3 to 4 cups large, unsweetened coconut flakes (not regular shredded coconut!)

3 tablespoons Bragg's Aminos, aka: Bragg All Purpose Liquid Soy Seasoning.

2½ tablespoons liquid smoke (any flavor, choose your favorite)

10 drops liquid stevia (I sometimes use 12 - 15 drops. Taste it!)


  • Preheat oven to 350 degrees Fahrenheit. Line a half-sheet pan or large rimmed baking sheet with parchment paper.
  • Mix the liquid ingredients in a small measuring cup or bowl.
  • In a large bowl, drizzle the coconut flakes with tamari, liquid smoke and liquid stevia mixture.  Mix well. I find it easiest to toss with my hands. Spread the flakes into an even layer on the parchment lined baking sheet. 
  • Bake on the middle rack for 12 to 14 minutes, until flakes are mostly dry and turning golden on the edges. 
  • (Keep an eye on the coconut as it can go from golden brown to deep burnt brown fairly quickly. For softer bacon, you'll probably only need to bake for 12 minutes, for crispy bacon, aim for 14.) 
  • The coconut flakes will further crisp up as they cool.
  • Let the "bacon" cool. Then use it immediately, or freeze for up to three months (It will never last that long).


Tuesday, October 20, 2015

Grainless Turkey Stuffing

Finding an organic turkey in your regular grocery store is getting easier all the time.  Stuffing the turkey seems to be the problem for most Advanced Plan eaters. I hope this recipe helps you, whether you've prepared multiple turkeys over the years, or if you've never been the chef for a festive holiday dinner before.

I know this looks like a lot of ingredients and a ton of preparation,  but it really is a matter of chop,  sauté,  season,  and stuff!  When you've done it once,  you'll be amazed at how easy it is.  Read the recipe through,  chop everything,  and have it all at your fingertips before you begin,  and you'll find it a breeze.


1 to 2 cups each (depending on the size of your turkey) :
Chopped organic celery
Chopped (preferably organic) cooking onions
2 cloves minced garlic (optional)

3 to 5 cups (again depending on the size of your turkey) bite sized cubed pieces of Grainless Rolls.  (I usually cut up 5 or 6 rolls.)

2 - 3 tablespoons grass fed butter
2 - 3 tablespoons olive oil

2 to 3 organic free run large or extra large eggs
1/2 cup grass fed butter

Seasonings to taste

(If you love thyme, add thyme.
If you love rosemary, add rosemary.)


First, gently melt and then cool the 1/2 cup of butter and set it aside.

Gently melt the  2 - 3 tablespoons of butter and olive oil in your largest sauté pan.  Add the celery, onion and garlic, and lightly sauté over medium heat until they just begin to sweat.  (The celery will become a brighter green.)  Understand that the stuffing ingredients will fully cook when you roast your turkey,  so don't worry. . . Enjoy!

Add the cubed grainless rolls to the vegetable mixture and stir in to combine.

In a small bowl,  slightly whisk the eggs.  Add the eggs to the melted and cooled butter and whisk until combined. 

Pour the butter and egg mixture over the cubed bread and vegetable mixture.  Toss over low heat until everything is combined and the egg mixture is heated through.

Add your spices.  I use salt and pepper to taste, a healthy tablespoon full of dried sage,  and about the same amount of fresh,  finely chopped parsley.  (You could use dried. . . If you do,  use less.)  Again,  the amount you use is largely dependant on the size of your turkey and the amount of your stuffing. Stir to distribute the spices and TASTE.  Adjust seasoning to suit your taste.

At this point your stuffing is ready to go into the turkey.  If you are not roasting the turkey immediately,  DO NOT put it into the bird.  You can,  however,  make this stuffing the day or night before and refrigerate it until you stuff and roast the turkey on the big day.  Stuff both the neck cavity and the large inner cavity of a rinsed,  patted dry  organic turkey.

Happy Holidays!

Wednesday, August 5, 2015


This is the simplest, tastiest, healthiest Ranch Dressing recipe you will ever find.  You do need a high speed blender, such as a Vitamix or Blendtec, but after that, you need 5 minutes, some cashews and an appetite.  Enjoy.


  • 1 1/4 cups raw cashews
  • 3/4 cup water or coconut water (or a little more) 
  • 3 tablespoons lemon juice
  • 1/4 cup apple cider vinegar
  • 1/3 cup extra virgin olive oil
  • 2 cloves garlic
  • 3 teaspoons onion powder
  • 1 teaspoon dried dill
  • 1 teaspoon sea salt
Put everything into a high speed blender.  Blend 'til creamy.  That's it.

Sunday, May 31, 2015


It seems all of the recipes I found online for these tasty dessert bites use medjool dates to sweeten and hold the ingredients together.  Do not misunderstand.  Medjool dates make many recipes sweet and creamy and delicious, but I don't want to use them because they are so high on the glycemic index (which means the sugar content is sky high). So I got out my food processor this morning and started experimenting. The finished product had to be completely legal on "The Advanced Plan," and delicious enough for everyone.  Here is the recipe.

3/4 cup unsweetened shredded coconut
3/4 cup any nut you have on hand (walnuts, almonds, pecans)
4 small carrots, peeled and chopped into 2-3 inch pieces
1/4 cup hemp seeds
1/4 cup almond butter
1/4 cup gently melted coconut oil
1 tsp ground cinnamon
1/2 tsp ground nutmeg
1/4 tsp ground cloves
1/4 - 1/2 tsp ground ginger
1 tsp pure vanilla extract
2 droppers full of liquid stevia (I used vanilla stevia, so I omitted the vanilla extract.)

Note:  If you really don't like stevia, use an amount of xylitol to achieve the same sweetness.  I would love to give you a measure, but I really don't like xylitol, so my experience with it is limited.  I can tell you that two droppers full of vanilla stevia is very sweet. Make this recipe your own by tasting and adjusting the sweetness as needed.

Place all ingredients in a high powered food processor and process until fully combined.

Form mixture into 1 inch balls (bites) and roll in a little cinnamon or a bit more unsweetened shredded coconut.

Chill for a few hours or overnight.  You can freeze the chilled bites in an airtight container in the freezer for a few months, but I guarantee they won't last that long.

Recipe yields approximately 24 "bites."

Tuesday, May 19, 2015


The incredible Kimberly Roberto has done it again. These wings are ridiculously easy to prepare and they turn out perfectly every time. What a great dish to take to an outdoor bar-b-que.  By the way, they are also delicious cold, (for breakfast. . . .yes, I did).

4 pounds organic chicken wings
Dry Rub:
1 tablespoon granulated garlic
1 tablespoon cayenne pepper
1 tablespoon dry mustard
1 tablespoon freshly cracked black pepper
2 teaspoons ground cumin
2 tablespoons olive oil
4 tablespoons organic butter
2 tablespoons reserved dry rub
1 (12-ounce) bottle hot pepper sauce (check ingredients) (I like "Franks")
1 tablespoon apple cider vinegar
Combine all dry rub spices in a large bowl. Reserve 2 tablespoons of the mixture. Add the wings to bowl and mix thoroughly. Cover and refrigerate for at least an hour.
Preheat oven to 375 degrees F.
Line a baking sheet with parchment paper.  Lay all wings flat on the baking sheet and bake for an hour turning halfway through.
When the wings are almost done, melt the butter and then add other sauce ingredients.
When ready to serve, add the wings to a large serving bowl, pour sauce over the wings and toss.
Recipe modified from Guy Fieri 

Friday, September 5, 2014


I love all the raw dessert balls you can find these days.  I especially love the lemon flavor.  These could not be easier. . .  or more delicious.  Here's the recipe.

1 1/2 cup almond flour
1/3 cup organic raw coconut flour
1/2 teaspoon pink himalayan salt
1 – 2 droppers full of liquid stevia
3 organic lemons (fresh squeezed juice)
2 teaspoons organic vanilla extract
1/4 cup organic coconut oil (melted/liquid)

All ingredients in the food processor. Whizz it up.  Use a mini ice cream scoop to form balls.  Drop balls into unsweetened shredded coconut. Roll.  Chill.

Sunday, August 10, 2014


I made this for dinner this evening.  Could NOT be simpler.

2 cups water (next time I will use Coconut Water)
1 cup raw cashews
1 Tablespoon Vanilla extract
1 dropper liquid stevia

First into the Blendtec (high speed blender)
Then into the Ice Cream maker
Done and done


Friday, June 27, 2014

Black Bottom Strawberry "Cream" Pie (Raw Vegan - but the Kids will NEVER know it)

This recipe takes approximately 15 minutes to prepare.  I can't seem to keep it in the fridge. Everybody enjoys this "creamy" strawberry pie.  I hope you will too.


3/4 cup crushed raw pecans or walnuts
1/4 cup dried unsweetened shredded coconut
Optional:  Chocolate “Bottom”:
3/4 cup stevia-sweetened melted chocolate. 
NOTE: To be on the safe side, to sweeten melting chocolate, use approximately 1/8 of a teaspoon of Powdered Concentrated Stevia, such as KAL brand or NOW brand. Depending on "How liquid" your brand of liquid stevia drops are, liquid stevia may sieze melting chocolate. . .not good)

2 cups fresh strawberries (or raspberries) 
1 cup raw organic cashews
2 teaspoons vanilla extract (If using Liquid Vanilla Stevia, you need not add this.)
1 to 2 droppers full of liquid stevia (to taste), or 1/8 – 1/4 tsp pure concentrated stevia powder 
1 pinch salt
1 cup coconut oil, melted
1.) Grind crust ingredients in food processor or high speed blender and press into bottom of a 9 inch pie plate, building up the sides slightly. 
2.) If adding the "Black Bottom," pour the melted chocolate over the crust and cool in the fridge while you prepare the creamy strawberry filling.
3.) Place all filling ingredients into blender or food processor and blend until smooth and creamy. 
4.) Carefully pour on top of crust and refrigerate for 2 to 3 hours.


Thursday, May 15, 2014


If you want to make your own almond milk, there are lots of easy recipes to be found online.  This recipe is different. The secret ingredient is coconut water, which adds a delightful hint of sweetness to your home made almond milk. I think you will love it. 

This smooth and creamy, subtly sweet recipe comes from Joe the Juicer, and his team at It is really delicious. When I read the recipe the first time, I thought it a strange concoction, but since it was a small amount to experiment with, I went ahead.  Even as I was putting the ingredients into the blender, I was skeptical. . .but felt that it could always  be used in a smoothie if I didn't like the taste or texture on its own.
The smoothie option was not necessary. Twice.


1 cup/250 ml coconut water (if you have access to a fresh coconut, use the water from that, but if not, try to find organic coconut water.  At the very least, be sure it is 100% coconut water with no additives or added sugars)
1 tbsp. raw almonds
1 tsp. coconut oil
1/4 tsp. vanilla extract
About 1/2 pinch of Himalayan salt, to taste
dash of cinnamon (optional)
1 handful of ice cubes - 3 or 4


Place all ingredients into a high powered blender and blend on high for 45 – 60 seconds, until smooth. 

Thursday, April 24, 2014


Look who's Vegan all of a sudden!  Can't say when it began, but slowly over the long Winter, I have had less and less interest in eating meat for protein.  Before you start to worry about my nutritional needs, let me just say I have never felt better.  I am excited to share this creamy, delicious cauliflower soup for a few reasons.  1.) It is Vegan.  2.) No one in your family will ever suspect it is Vegan. 3.) It is delicious.


2 tablespoons olive oil

2 teaspoons chopped garlic (about 2 cloves - I used 4 cloves)

2 cups (200g) chopped leeks (white parts only, from 2 or 3 leeks)

Kosher or Sea salt

1 head cauliflower, chopped

7 cups vegetable broth (or water with a bit of added Kosher or Sea Salt)

1/4 cup (35g) raw unsalted cashews (available at Bulk Barn)

In a large saucepan, heat the oil over medium heat and saute the garlic, leeks, and 1/4 teaspoon of salt for about 3 minutes, until the vegetables are soft. Add the cauliflower and saute for another minute. Add the vegetable broth (or water), increase the heat to high, and bring just to a boil. Reduce the heat to medium and simmer for about 30 minutes, until the cauliflower is completely tender. Stir the mix periodically and mash the cauliflower with a wooden spoon.
Remove the saucepan from the heat and allow the soup to cool slightly; stir in the nuts. Pour the soup into your blender in batches and puree on high for 1 to 2 minutes, until smooth and creamy. (Remember to remove the plastic cap in the blender top and cover the opening with a kitchen towel so steam can escape while you blend.) Return the soup to the saucepan and warm it over low heat. Taste to adjust seasoning.