Saturday, January 30, 2010


With very minor changes, you can enjoy fish that your children won’t feed to the cat.

Ingredients:1 to 2 pounds of wild caught fresh or frozen fish of your choice, such as:
Red Snapper
White fish of all varieties
Note: Wild caught frozen fish, thawed, is perfectly acceptable, and very affordable.
3 to 4 tablespoons of coconut flour
Salt, pepper, cayenne, lemon pepper – choose your favorite seasonings
2 to 3 tablespoons coconut oil
Lemon wedges (optional)

Preparation:1) When the rest of your dinner is prepared and your table is set, heat the coconut oil in a large skillet. (This process takes very little time, but requires your full attention.)
2) Lightly season your fish, and then dust or dredge in the coconut flour.
3) Sauté the fish in coconut oil over medium high heat for approximately 3 to 4 minutes per side, depending on the thickness of your fish, until the coating is golden brown and the fish is cooked, and flakes to the touch.
4) Garnish with lemon wedges. Serve immediately.

Important Note: See the blog about cookware.


If I remember correctly, this recipe also came from my friend, Chantal, one of the best cooks I know. This salad dressing became a family favorite immediately. It is so nice to have a dressing that tastes "gourmet" but is ready and waiting in the fridge.

Ingredients:1 Small Bag Shallots (6 to 8 count)
2 teaspoons Coconut Oil
1 cup Balsamic Vinegar, plus extra for deglazing
2 cups Extra Virgin Olive Oil
Salt and pepper to taste
Preparation:1) Peel and slice the Shallots; then sauté them in Coconut Oil until they begin to caramelize.
2) Deglaze the pan with some balsamic vinegar, and remove from heat.
3) Pour the shallots and vinegar into a blender, and add more balsamic vinegar – approximately one cup.
4) Turn the blender on, at first to a low setting, and then increasing the speed as the shallots are incorporated.
5) Once the high setting has been established, stream in approximately two cups of olive oil, very slowly so the dressing will emulsify.
6) Taste. Add salt and pepper as needed.
Store in refrigerator

Monday, January 25, 2010


Valentine's Day cards and chocolates are in the stores already! There must be a massive corporate conspiracy to get all North Americans to buy and eat all the sugar and grains in all the stores, regardless of what they will do to our health, as long as there is a profit for the sugar and grains companies! This calls for a revolution! Sugar-free, grain-free chocolate cupcakes.
 2 cups pecans
• 1/3 cup cocoa
• 1 teaspoon baking powder
* 1/4 cup coconut flour
• 1/4 teaspoon salt
• 4 eggs
• 1/2 cup (I stick) butter, melted
• 1 teaspoon pure vanilla extract (no sugar - check the label)
• Stevia equivalent to approximately 1 cup of sugar, or to taste
• 1/2 cup water (or unsweetened almond milk – I use the chocolate flavor) (You could use coffee.)

Heat oven to 350 F. Line a muffin tin with silicone cups or paper liners.
1) Process pecans in food processor ‐ pulse until they are meal, not quite as small as corn meal.
2) Add the rest of the dry ingredients and pulse again.
3) Add the wet ingredients and process until well‐blended.
4) Separate into muffin cups and bake for 30 to 35 minutes. When you can smell them baking, it is a good time to start checking for doneness. When toothpick inserted in center comes out clean, the cupcakes are done.
p.s. If you are not a fan of chocolate, there is a basic Almond Flour cupcake recipe in GOOD FOOD. This will give you a "vanilla" cupcake result.

Thursday, January 21, 2010


Limes or chilis left over from the Chili Lime Butter recipe? Try this. It has been a family favorite at my house for years. Leave out the jalapeno if you like it milder.
Ingredients:1 1/2 cups raw walnut pieces
1/2 of a medium‐large cabbage
1 basket of tiny cherry tomatoes, washed and quartered (optional – not pictured here)
1 jalapeno chili, seeded and diced
3/4 cup cilantro, chopped (I use parsley because I prefer it to cilantro)
1/4 cup freshly squeezed lime juice
2 tablespoons olive oil
1/4 teaspoon sea salt
1) Cut the cabbage into two quarters and cut out the core. Using a knife shred each quarter into whisper thin slices. The key here is bite‐sized and thin. If any pieces look like they might be awkwardly long, cut those in half.
2) Combine the cabbage, walnuts, tomatoes, jalapeno (optional), and cilantro or parsley in a bowl.
3) In a separate bowl combine the lime juice, olive oil, salt. Add to the cabbage mixture and gently stir.

Friday, January 15, 2010


I always make a double batch of this. Everyone loves to add a dollop of it over steamed vegetables, or on a piece of flax seed bread.

Ingredients:1/2 cup unsalted organic butter, softened
2 tablespoons finely chopped shallot
2 teaspoons finely grated fresh lime zest
1 tablespoon fresh lime juice
2 teaspoons minced fresh Serrano or Jalapeno chili, (including seeds or not, depending on how much heat you want)
1/2 teaspoon salt


Wear Gloves when chopping any chili.1) Combine all ingredients. I use a food processor.
2) Serve a dollop of this butter with each fillet of any whitefish you prepare.
Note: 2 teaspoons minced fresh Serrano or Jalapeno chili is approximately one average sized chili.

Sunday, January 10, 2010


If you are wondering if there is a way to “Maximize” an Iced Cappuccino, here it is. Sometimes, I impress myself.

Ingredients:3/4 cup Unsweetened Almond Milk
1/4 cup coconut milk
1 scoop Chocolate Organic Whey Protein
1 teaspoon Instant Espresso Powder
1 tablespoon “Spoonable” brand stevia, or equivalent, or to taste
1 teaspoon raw almond butter
4 strong coffee “ice cubes”

Preparation:1) AHEAD OF TIME: Prepare an ice cube tray with strong coffee and freeze. I use approximately 10 oz. of water to 3 generous teaspoons of instant espresso powder, and mix the coffee in a drinking glass before pouring it into the ice cube tray. Adjust the strength of the coffee to your taste. Once frozen, keep the coffee ice cubes in a re‐sealable plastic bag in the freezer.
2) Place all ingredients in a blender and blend until smooth.
DO NOT consume after 3:00 P.M.

Friday, January 8, 2010


This time of year, my nails, hair, and skin can become so dry. What a great excuse to eat one of the healthiest foods on the planet - avocado. The good fats supplied by this gorgeous fruit can not be duplicated. This avocado remoulade is a sort of "mayonnaise" without all the un-pronounce-able ingredients and trans fats you find in a mayo jar. The taste is absolutely delightful. It can be used in a thousand ways, as long as you eat it all up once you prepare it. (Avocadoes do turn brown - if they last that long.)
Ingredients:• 2 large avocados, cut and peeled
• 3 tablespoons freshly squeezed lime juice (you can substitute lemon juice)
• 3‐4 tablespoons olive oil
• 1 tablespoon minced shallots or green onion
• 1 tablespoon minced fresh parsley
• 1 teaspoon Dijon mustard or to taste (no sugar – check the label)
• Salt and pepper to taste
• 1 1/2 to 2 pounds of wild caught salmon fillets
• Coconut Oil
Preparation:1) Put avocado pieces and lime juice into a food processor or blender and pulse until blended.
2) Slowly add olive oil, pulsing, until you reach desired consistency of sauce.
3) Add minced shallots (or green onions) and parsley, pulse just until combined.
4) Remove to a bowl, add mustard, salt and pepper to taste.
5) Coat the bottom of a sauté pan with coconut oil. (Earth Chef or Green Pan Cookware is the only non‐stick cookware I recommend. It is available at Zellers in Canada or Target in the United States.)
6) Season both sides of the salmon fillets with salt and pepper.
7) Carefully lay the salmon into the pan, skin side down first.
8) Cook the salmon until it is done, and flakes easily when pressed with a fork (approximately 4 to 6 minutes per side).
9) Serve salmon with avocado remoulade sauce.
Serves 4

Tuesday, January 5, 2010


One of the great things about a blog is that you get to have a "do-over" any time you need one. (When you publish a book, it's not that simple.) If you have seen this recipe before, but have had only limited success with it, try it again, following these directions. We hope this helps. If not, please feel free to post a comment about any problems you might have had, and we will do our very best to help you.

Protein bars are a real staple on both the "Advanced" and the "Core" Maximized Living Nutrition Plan. They make a wonderful lunchbox treat, but you do need to ensure that they stay cold. I take one of those tiny blue ice blocks in my lunch bag. That does the trick.

2 cups raw almonds
½ cup flax seed meal
½ cup unsweetened shredded coconut
2 scoops of Organic Whey Protein, flavor of your choice
½ cup raw almond butter
½ teaspoon kosher salt
½ cup coconut oil
1/8 t.  of KAL brand or NOW brand powdered stevia, or equivalent, to taste (This is the sweetening power equivalent of approximately 1/2 to 3/4 cup of sugar). Taste, and adjust to your liking.1 tablespoon pure vanilla extract (No sugar – check the label)

3 squares unsweetened chocolate, melted and sweetened to taste with stevia and cinnamon (optional)

1) Place almonds, flax meal, shredded coconut, Organic Whey Protein, almond butter and salt in a food processor.
2) Pulse briefly, about 10 seconds.
3) In a small sauce pan, melt coconut oil over very low heat.
4) Remove coconut oil from stove; stir stevia and vanilla into oil.
5) Add coconut oil mixture to food processor and pulse until ingredients form a coarse paste.
6) Press mixture into an 8 x 8 glass baking dish. (A parchment paper liner helps when you want to remove the bars from the dish.)
7) Chill in refrigerator for 1 hour, until mixture hardens.
8) In a double boiler, melt chocolate, stirring in stevia and cinnamon.
9) Spread melted chocolate over bars; return to refrigerator for 30 minutes, until chocolate hardens.
10) Remove from refrigerator, cut into 32 bars, and serve.

You can add other ingredients to this recipe, and just process them in. For instance, some people really love to blitz in some melted (unsweetened, of course) chocolate. (If I do this, I add another 1/8 t.  of powdered stevia to sweeten the unsweetened chocolate.) Personally, I prefer the bars "naked," without the chocolate topping. I simply do not complete steps 8 through 10.

Saturday, January 2, 2010

Baked Wild Halibut Steaks

An Italian-style vegetable and feta cheese topping is the perfect enhancement to this delicious, light, baked halibut. The herbs and tomatoes will make you think it's summer!

Ingredients:1 teaspoon extra virgin olive oil
1 cup diced zucchini
1/2 cup minced onion
1 clove garlic, peeled and minced
2 cups diced fresh tomatoes
2 tablespoons chopped fresh basil
1/4 teaspoon salt
1/4 teaspoon ground black pepper
4 (6 ounce) wild caught halibut steaks
1/3 cup crumbled imported Greek feta cheese

Directions:1. Preheat oven to 450 degrees F. Lightly grease a shallow baking dish with extra virgin olive oil.
2. Heat the extra virgin olive oil in a medium saucepan over medium heat and stir in zucchini, onion, and garlic. Cook and stir 5 minutes or until tender. Remove saucepan from heat and mix in tomatoes, basil, salt, and pepper.
3. Arrange halibut steaks in a single layer in the prepared baking dish. Spoon equal amounts of the zucchini mixture over each steak. Top with feta cheese.
4. Bake 15 minutes in the preheated oven, or until fish is easily flaked with a fork.

Friday, January 1, 2010

Chicken Savoy

Want a chicken dinner recipe that you can leave in the oven while you prepare the rest of the meal? This chicken is juicy and delectable. Anyone can prepare it, and everyone will enjoy it.

Happy New Year, Everybody.


4 Organic free range boneless, skin-on or skinless chicken breasts
1/8 cup extra virgin olive oil
2/3 cup water with 1 Tablespoon kosher salt
2 or 3 cloves of garlic, minced or grated
½ to 1 teaspoon dried oregano or basil (your preference)
Salt and pepper to taste
¼ cup freshly grated, real, imported, Italian Romano (or Parmesan) cheese
3 Tablespoons Balsamic Vinegar (optional)

Note: It is important that you choose your cheese wisely. Raw is best. Failing that, I have found that good quality imported cheeses from Italy and Greece are the next best thing. The problem with other cheeses is that they come from our poor, North-American, corn-fed, feed-lot cows. We don't want to eat these cheeses.
Preheat oven to 450 degrees

1.) Place the chicken breasts in a 9 x 13 or other shallow baking dish.
2.) Cover the chicken with a mixture made of the water, kosher salt, and olive oil.
3.) Grate or mince the garlic and sprinkle it on the chicken breasts.
4.) Sprinkle the salt, pepper, and other seasoning over the chicken.
5.) Sprinkle the Romano cheese over the chicken.
6.) Bake at 450 degrees for 20 to 30 minutes, or until chicken is cooked through.
7.) Remove the dish from the oven, and pour off the excess fluid, leaving the chicken in the baking dish.
8.) Drizzle with the Balsamic Vinegar (if using) and serve.