GOOD FOOD

VEGAN Pumpkin Pie

2011-10-07T19:54:00.004-04:00

Happy Thanksgiving Everybody! For those who are VEGAN or Lactose Intolerant (and, frankly, who isn't?). I tested this recipe this morning, and at 7:30PM it was 3/4 gone already!

Read through to get the blueprint for the VEGAN almond pie crust, too.

Enjoy.

Ingredients:

1 (15 oz.) can (preferably organic) pumpkin puree (no sugar or other additives, check the label)

¾ cup “Spoonable” brand stevia or equivalent OR 2/3 cup xylitol (OR LESS – TASTE IT! Let the spices do the talking!)

½ teaspoon salt

1 teaspoon cinnamon

½ teaspoon ground ginger

¼ teaspoon ground cloves

(freshly grated nutmeg if you have it on hand)

4 oz. organic coconut cream

8 oz. unsweetened almond milk, original or vanilla flavor

1 slightly cooled almond pie crust (see recipe below)

Preparation:

Preheat oven to 425 degrees

1) Combine all the ingredients. I use a high speed blender.

2) Pour into a cooled almond pie crust.

3) Bake 15 minutes at 425 degrees.

4) Reduce heat to 350 degrees and bake for an additional 35 - 45 minutes.

VEGAN Almond Pie Crust

1 1/2 cups blanched almond flour

1 pinch of kosher or sea salt

1/2 pinch of stevia or xylitol to very lightly sweeten (less is more)

3 tablespoons extra virgin olive oil

Mix dry ingredients. Add E.V.O.O. and thoroughly combine. Press into glass pie plate.

Bake at 350 degrees for 7 to 8 minutes. You don't want the crust to brown.

Remember to turn up the oven to 425 once the crust is done. You bake the pumpkin pie at this higher temperature for just the first 15 minutes.

Enjoy.

GREAT TIP FOR STORING BERRIES

2011-09-15T20:04:00.004-04:00

Berries are the bounty of the summer season. But they're also kind of delicate. Raspberries in particular seem like they can mold before you even get them home from the market. There's nothing more tragic than paying $4 for a pint of local raspberries, only to look in the fridge the next day and find that fuzzy mold growing on their insides.

By way of the "forward" option on gmail, Cliff shared this excellent tip on how to salvage berries that are starting to lose their luster. Now I'm here to share a tip on how to prevent them from getting there in the first place:

Wash them with vinegar.

When you get your berries home, prepare a mixture of one part vinegar (white or apple cider probably work best) and ten parts water. Dump the berries into the mixture and swirl around. Drain, rinse if you want (though the mixture is so diluted I find you can't taste the vinegar,) and pop in the fridge.

The vinegar kills any mold spores and other bacteria that might be on the surface of the fruit, and voila! Raspberries will last a week or more, and I've had strawberries go almost two weeks without getting moldy and soft. So go forth and stock up on those pricey little gems, knowing they'll stay fresh as long as it takes you to eat them.

Enjoy.

ALMOND FLOUR FLAX MEAL PIZZA DOUGH

2011-09-12T19:44:00.010-04:00

FINALLY! A pizza dough that Maximized Living doctors and patients can prepare, eat, and savour without feeling guilty or bloated, or both!

Enjoy.

Ingredients:

1 ¼ cups Almond Flour

¼ cup ground flax meal

¼ to ½ tsp. kosher or sea salt

¼ tsp. aluminum free baking soda

1 egg, beaten with a whisk

1 Tbsp. extra virgin olive oil

1 tsp. seasoning of choice – Italian seasoning; roasted garlic powder (optional)

Preparation:

Mix all ingredients together until they form a ball.

Roll the “dough” into a ¼ inch pizza crust on a sheet pan with a silpat liner or piece of parchment paper.

(To make this easier, top the dough with another piece of parchment paper when you roll it out; then peel off the parchment paper when you have it the way you want it.)

Bake at 350 degrees for 10 to 15 minutes.

Remove from oven.

Top with your favourite "Maximized" pizza ingredients. Left-over "Maximized" ingredients are fine.

Return the pizza to the oven for another 10-15 minutes (this is a slow, lower heat pizza).

LEMON SQUARES

2011-09-11T17:22:00.007-04:00

I have been promising to blog this recipe for months. Sorry it took so long. I know you will find it worth the wait. We love it for Sunday dinner dessert.

Enjoy.

Ingredients:

Crust:

1 1/2 cups almond flour

1/2 teaspoon sea salt

2 tablespoons extra virgin olive oil

stevia equivalent to 1/2 tablespoon sugar

1 tablespoon pure vanilla extract

Combine all the Crust ingredients and press into an 8" x 8" baking dish. Bake at 350 degrees for 15 minutes. While the crust is baking, assemble the lemon topping mixture:

Lemon Topping Mixture:

1/4 cup extra virgin olive oil

stevia equivalent to 1/2 cup sugar

3 large eggs

the zest of a lemon

1/2 cup freshly squeezed lemon juice

Combine all the lemon topping mixture ingredients in a blender.

When crust has baked for 15 minutes, pour the lemon topping mixture over the crust and return the crust and lemon topping mixture to the oven to bake at 350 degrees for another 15 minutes. Remove from the oven.

Let the finished product cool in the baking dish for 30 minutes, and then chill it in the refrigerator until chilled through - about another 30 to 45 minutes. Cut into squares. (Nice to have dessert finished and waiting while you eat your dinner, right?)

Apple Blackberry Crisp

2011-06-20T13:27:00.007-04:00

I have been wanting to post this recipe for about three weeks. The trouble was, every time I baked one of these delicious desserts, we devoured it so quickly that I could never get a picture of it!

Enjoy.

Ingredients:

5 (preferably organic) Granny Smith apples, peeled, cored and chopped into bite sized pieces

1 pint fresh blackberries

1 tablespoon lemon juice

1 tablespoon pure vanilla extract (no sugar – check the label)

2 tablespoons blanched almond flour

1 cup blanched almond flour

¼ teaspoon kosher or sea salt

¼ teaspoon baking soda

2 ½ tablespoons olive oil

Stevia equivalent to 2 tablespoons of sugar

Preparation:

Place apples and blackberries in a large bowl

Sprinkle with lemon juice, vanilla, and 2 tablespoons blanched almond flour, tossing to incorporate all ingredients

Place apple-blackberry mixture in an 8” x 8” baking dish and set aside

To make topping:

Iin a medium bowl, combine almond flour, salt, baking soda, and oil.

Crumble topping over apple-blackberry mixture.

Cover with tinfoil and bake at 350° for 60 to 75 minutes until fruit is juicy and bubbling.

Remove from oven and uncover.

If topping is lightly browned, allow to cool for 10-15 minutes.

If topping is not yet browned place in oven uncovered for 5 minutes, or until lightly browned.

Note: Remember: Lightly browned is what you're after.

Delicious warm or cold.

Bruschetta

2011-05-28T21:57:00.002-04:00

Ingredients

Bruschetta is made with simple ingredients that provide a powerful flavour return on your investment. Make it with the highest quality and freshest ingredients you can find. Summer gardens will soon be a source for most, if not all, of these delicious flavours. Here’s a recipe I like to use.

Enjoy.

Ingredients:

2 lbs. fresh tomatoes (roma, heirloom, beefsteak...whatever is in season is best)
1/2 fresh onion
4 cloves fresh garlic
1 bunch fresh basil
4 tablespoons extra virgin olive oil
sea salt and fresh ground pepper

Preparation:

Chop, mix, and season. Yum.

DARK RYE BREAD

2011-05-15T12:28:00.005-04:00

We have used this bread for anything we would have used traditional bread for in the bad old days, including sandwiches and croutons.

Note: Be sure to read the next post here, "Almond Flour Revisited," before you attempt this recipe.

Enjoy.

Ingredients:

2 cups blanched almond flour

1 1/2 cups ground flax meal

1 teaspoon kosher or sea salt

1 teaspoon baking soda

1 1/2 teaspoons cream of tartar

6 eggs

1/4 cup olive

1/2 cup water

4 tablespoons caraway seeds

Preparation:

Preheat oven to 350 degrees.

Grease a loaf pan with olive oil or (better still) coconut oil. I like to add a piece of parchment for easy removal after baking.

Mix dry ingredients in one bowl except for caraway seeds.

Mix wet ingredients in another bowl.

Stir wet ingredients into dry, then mix in caraway seeds.

Allow batter to sit for 1 or 2 minutes to "thicken."

Pour the batter into the loaf pan, and bake for 50-60 minutes.

Cool and serve.

ALMOUND FLOUR REVISITED

2011-05-15T12:18:00.004-04:00

I have wanted to share a few important links and recipes with all of you for quite a while. Sorry for the delay. First, I want to talk about Almond Flour, Almond Meal, the difference between the two in recipes, and the cost factor.

I avoid purchasing almond flour in the grocery store at around $15.00 per pound. One example of almond flour you will find in retail stores is Bob's Red Mill. This product, really more of an almond meal, has a very coarse texture. I do not recommend using Bob's Red Mill almond flour in my recipes, although, it will yield a decent result – just not the amazing results that a finer textured Almond Flour will produce. The least expensive almond meal I have seen locally is in the “Bulk Barn,” where the cost is roughly $9.39 per pound. In the bulk stores, it is referred to as “ground almonds,” and that is closer to the truth of its texture. I prefer to purchase almond flour of the finest quality and texture online where the price is considerably less than retail in either the grocery store or in bulk. Of course, there are shipping costs, which add to the bottom line price. Ultimately, almond flour is still expensive, but it is packed with protein and flavour, allowing me to have baked treats like cupcakes and breads. So for me, it is worth the cost.

Here in Canada the best link to order almond flour online is:

JK Gourmet at www.jkgourmet.com 1-800-608-0465.

Search the website carefully. You are only interested in the blanched almond flour! You will be buying in bulk from JK Gourmet, but you will save money, your results will be wonderful, and you will have plenty on hand when you need it.

Other online sources, best for US orders, are:

Benefit Your Life (organic) at www.benefityourlifestore.com 1-877-295-2407

Honeyville at www.store.honeyvillegrain.com 1-888-810-3212

In the US, you can purchase smaller amounts per online order, which, based on your budget, might be helpful.

I store my almond flour in the freezer, taking out 8-10 cups at a time to keep on hand at room temperature. Trying to use frozen almond flour is more work than it’s worth.

By the way, if you have enjoyed the almond flour recipes in GOOD FOOD using almond meal or ground almonds, you will enjoy those recipes even more using this better quality almond flour. You need not make measurement adjustments.

I will follow this post with a recipe which, thanks to the finer textured almond flour, I have really enjoyed, “Dark Rye Bread.”

Enjoy.

MULTI "GRAIN" Crackers

2011-04-16T08:24:00.014-04:00

On the Maximized Living Advanced Nutrition Plan, and in GOOD FOOD, you will find a lot of recipes for terrific dips and spreads. By now, you may be tired of using celery and red pepper to scoop up these delights. This cracker recipe is surprisingly easy, and really tasty. When I come home from school, I especially enjoy one or two of these crackers with plain old raw almond butter!

Enjoy.

Ingredients:

1/2 cup blanched almond flour (see Almond Flour Revisited)

1/2 cup raw macadamia nuts

1 tablespoon coconut flour

1/4 cup raw pumpkin seeds

2 tablespoons raw sunflower seeds

2 tablespoons raw sesame seeds

2 tablespoons organic hemp seeds

1 tablespoon ground flax meal

1/2 teaspoon kosher or sea salt

1 tablespoon coconut oil

1/4 cup water

Preparation:

In a food processor, pulse almond flour, macadamia nuts and coconut flour until well ground and combined. Pulse in remaining dry ingredients until almost fully ground. Leave a tiny bit of texture - you'll enjoy the crunch.

Pulse in coconut oil and water. Dough will form a ball in the food processor.

Roll out the dough between 2 pieces of parchment paper to 1/4 inch thickness.

Cut into 2 inch squares, 5 rows each way.

Sprinkle with a few extra sesame seeds if desired. (Optional - I always do.)

Bake at 300 degrees for 20 to 25 minutes.

Makes about 25 crackers.

ALMOND BUTTER CUPS

2011-02-25T09:37:00.011-05:00

Words really aren't necessary here.

Enjoy.

Chocolate
1/4 cup ice-cream scoop of organic butter or coconut oil

3 to 4 squares unsweetened chocolate (your preference)

1/4 to 1/2 teaspoon NOW brand or KAL brand stevia, (to taste) - (Equivalent to 1/2cup sweetening power)

dash of cinnamon - optional

In a saucepan, melt butter/coconut oil and chocolate squares over very low heat. Remove from heat.

Add Stevia, salt, and cinnamon.

Almond Butter Filling

1 scoop Nature Pro Vanilla protein powder

1/2 teaspoon salt

1/2 cup raw almond butter

1 tablespoon pure vanilla (no sugar – check the label)

1/4 cup ice-cream scoop of organic butter or coconut oil (or a combination), well softened

Combine all the filling ingredients into a kind of very thick pudding, by mashing with a fork. This takes some mixing, and is easier if your almond butter and butter/coconut oil are at room temperature.

I use silicone muffin cups or a silpat mini muffin tin without any liner. If you do not have this, or cannot find one, use a regular or mini cupcake tin lined with regular or mini cupcake papers. This is what I have done pictured above.

Pour enough chocolate mixture to cover the very bottom of the cupcake papers.

Spoon (I use a tiny ice-cream scoop; you could use a large melon baller) a little of the almond butter filling on top of the chocolate coating.

Cover with the remaining chocolate mixture.

Chill to set.

Store in the refrigerator or the freezer.

"DORITO" Bread

2011-02-21T12:11:00.009-05:00

This bread is the perfect accompaniment to Caesar Salad or any variety of your favorite chili. But honestly, you will find yourself wanting to munch on the bread alone. . .like the "bad ol' days" when you polished off a bag of Doritos in front of the TV.

Enjoy.

Ingredients:

2 cups almond flour

1 teaspoon kosher or sea salt

2 teaspoons chipotle chili powder

1 teaspoon baking powder

8 oz. organic (preferably raw) old cheddar cheese, grated

1 organic free range egg

Preparation:

1. Combine all dry ingredients (including grated cheddar) in a bowl.

2. In a smaller bowl, whisk egg; then combine it with the dry ingredients.

3. Knead the mixture with hands to ensure proper distribution of ingredients. The "dough" will form a ball.

4. Form the dough into a large circle about 2/3 inch thick.

5. Cut circle into 16 slices.

6. Place slices on parchment or silpat lined baking sheet.

7. Bake at 375 degrees for 9 - 10 minutes.

8. Open the oven door, turn off the oven, re-close the oven door, and leave the bread in the oven for another 7 - 10 minutes. (If you like a softer consistency, remove the bread when the initial 10 minutes has elapsed.)

NOT TUNA SALAD

2011-02-12T01:12:00.003-05:00

What to do for lunch? Take along this great meat alternative and terrific raw food recipe with some celery or an organic bell pepper.

A food processor makes very quick work of the preparation.

Ingredients:

1 Cup Sunflower Seeds, Soaked 8-12 Hours

1 Cup Almonds Soaked 8-12 Hours

1⁄2 Cup Lemon Juice

1⁄4 Cup Minced Celery

2 Teaspoons of Kelp Powder

1⁄4 Cup Minced Red Onion

1⁄4 Cup Minced Parsley

2 Tablespoons Minced Fresh Dill

1 Teaspoon Sea Salt

1/4 cup olive oil

1 can (1 cup) chick peas

Process celery, onion, kelp powder, parsley, dill, and salt first.

Add drained nuts, seeds, chickpeas, lemon juice, and olive oil. Process until smooth.

Not Salmon Salad: Add 2 grated carrots to processing mix. (Core Plan only)

Enjoy.

CARROT CAKE MUFFINS

2010-12-13T10:44:00.009-05:00

CARROT CAKE MUFFINS – FINALLY A RECIPE WORTH SHARING!

I have been reading, testing, and rejecting recipes for a Carrot Muffin for the longest time. Many of the recipes I found were loaded with Agave nectar, which, by the way, is still sugar! If the recipe didn’t contain grains or sugar, it was dry or (worse yet) complicated to prepare. I had a snow day last week, and took matters into my own hands. I am happy with this recipe for two reasons. It tastes really good, and it can be prepared very quickly in a food processor.

Let me know how you like it.

Enjoy.

INGREDIENTS AND PREPARATION:

2 cups almond flour

½ teaspoon kosher or sea salt

2 teaspoons aluminum free baking powder

1 tablespoon Cinnamon

1/2 to 3/4 teaspoon powdered concentrate Stevia, such as KAL Brand or NOW brand.

¼ to ½ teaspoon freshly grated nutmeg

1 scant pinch of cloves

PUT ALL THESE DRY INGREDIENTS INTO A FOOD PROCESSOR. PROCESS TO COMBINE.

THEN ADD:

½ cup melted organic butter

1 tablespoon vanilla (no sugar – check the label)

½ cup unsweetened Vanilla Almond Milk (you can use water or organic whole milk)

4 extra large or 5 large organic free range eggs

PROCESS TO COMBINE INTO A SLIGHTLY WET BATTER.

POUR THE BATTER INTO A BOWL OVER:

1 ½ cups grated organic carrots

½ cup chopped raw pecans or walnuts.

STIR TO MIX.

DIVIDE INTO 12 MUFFIN CUPS LINED WITH PAPER OR SILICONE LINERS.

BAKE AT 350 DEGREES FOR 25 TO 30 MINUTES.

HOME‐MADE GREEN APPLE APPLESAUCE

2010-09-08T20:21:00.003-04:00

Apple Season is here! I made a double batch of this recipe for some children who were visiting our cottage on Labour Day weekend, and I was reminded that, when it comes to delicious, we are all children. The adults gobbled it up!

The first time you taste this, you will understand why it is worth making your own home‐made applesauce.

Enjoy.

Ingredients:

3 lbs Granny Smith apples

1 teaspoon cinnamon

1 pinch nutmeg (freshly grated is wonderful if you have it)

1 1/2 cups water

2 thin lemon slices

1/4 teaspoon salt

1 to 2 tablespoons “Spoonable” brand stevia, or

equivalent (optional, and to taste)

Preparation:

1) Peel and core apples

2) Cut apples into approximately 1 inch cubes.

3) Add all ingredients to a pot, and turn heat on high. Bring to a boil, then cover and reduce heat to low.

4) Simmer for 20 minutes or until the apples have softened significantly.

5) Stir frequently, making sure that the apples are not sticking to the bottom of the pot. Add more water if necessary. Remove lemon slices.

6) Mash with a potato masher or use a food mill for a smoother consistency.

7) Taste the applesauce. If it is too tart and you want to add some sweetness, now would be the time to add a tablespoon or two of “Spoonable” brand stevia to taste.

8) Serve warm, at room temperature, or chilled, if it lasts that long.

Asian Halibut Fish Cakes

2010-08-31T19:04:00.008-04:00

This recipe is adapted from a salmon cake done by Martha's people at Everyday Food. I switched out the salmon for wild halibut and I knew it would be a new family favorite. The lovely mild ginger flavor makes this dish fragrant and delicious. I also learned a neat trick for making fish cakes without benefit of flour or corn meal. Egg is the binder; and the fish cakes are formed and then put into the freezer for about 30 minutes so they hold together when you put them into the frying pan. It works! We loved them.

Enjoy.

Ingredients:

1-1/2 pounds of wild halibut, chopped into small pieces approximately 1/2 inch square

2 Tablespoons grated fresh ginger (Tip: Peel fresh ginger with a spoon)

2 finely diced Shallots

1 egg

1 teaspoon Kosher or Sea Salt

1/4 teaspoon freshly cracked black pepper

Preparation:

Chop and mix all the ingredients together except the egg. Then slightly beat up the egg and stir it into the fish mixture until everything is coated with egg and the mixture is . . .well, it's gooey.

Line a baking sheet with parchment paper.

Using an ice cream scoop, divide the mixture into 6 to 8 portions. Place each portion in a scoop or circle shape on the lined baking sheet. Put the baking sheet into the freezer for 20 - 40 minutes, until the fish cakes hold together.

Heat a non-stick frying pan coated with a teaspoon or so of coconut oil. Add the semi-frozen fish cakes to the pan and let them cook for at least 5 minutes, until they are brown on one side and will hold together when you carefully flip them over to let them fry until they are done, approximately another 3 to 5 minutes.

I didn't try this when I made the test recipe, but when I make the next batch, I may try to make a double recipe, freeze the second half until it is safe to put them into a freezer bag or container, and save them for use another time.

MEDITERRANEAN ZUCCHINI BOATS

2010-08-18T21:07:00.005-04:00

This time of year always means lots and lots of tasty, home grown vegetables, and many of us have an abundance of zucchini that we may not know quite what to do with. This recipe is a side dish that I saw in a Whole Foods while I was working on GOOD FOOD in 2009, and I simply had to include it in the book. The finished product is delicious hot or cold. It probably won't last long enough for you to taste it cold.

Enjoy.

Ingredients:

2 zucchini, approximately 8 – 10 inches long

2/3 – 3/4 cups grape tomatoes, lightly diced

1/3 to 1/2 cups Greek Feta cheese

1/4 cup pitted black olives, lightly diced

1/4 cup pepita seeds or raw pine nuts (optional)

1/4 cup chopped fresh Italian flat leaf parsley

A drizzle of olive oil (optional)

Preparation:

Preheat oven to 325 degrees.

1) Cut the zucchini in half, lengthwise,

and scrape out the seeds with a

teaspoon, forming a “ditch” for the other ingredients.

2) Cut a slim length of the skin on the bottom of the zucchini, so it will sit steadily on the plate.

3) Combine all the other ingredients and distribute them evenly into the four zucchini halves.

4) Bake until zucchini is just cooked, approximately 15 to 20 minutes.

5) You may want to drizzle a tiny bit of olive oil over the finished product.

ROASTED CAULIFLOWER WITH GARLIC AND CAPER SAUCE

2010-08-15T21:36:00.005-04:00

I was reminded of this recipe, originally created for GOOD FOOD, by Courtney from Nashville. Thanks, Courtney!

Everyone else - Enjoy.

Ingredients:

1 head (about 2 pounds) cauliflower, cut into small florets

1 tablespoon extra virgin olive oil

Kosher or sea salt and ground pepper

1 tablespoon organic butter

1 teaspoon extra virgin olive oil

2 cloves garlic, thinly sliced

1 tablespoon capers (more if you want - I often use half a small jar of capers including the juice)

1 tablespoon caper juice

Preparation:

1) Trim, and cut cauliflower into small florets.

2) Spread in a roasting pan or rimmed baking sheet.

3) Drizzle with olive oil; season with coarse salt and ground pepper. Toss to combine.

4) Roast, tossing once or twice, until cauliflower is golden brown and tender, 20 to 25 minutes, in a hot oven ( 375 - 400 degrees)

5) In a small skillet, melt butter and olive oil over medium to low heat.

6) Gently saute garlic cloves, 2 to 3 minutes.

7) Remove from heat. Add capers and caper juice.

8) Pour over roasted cauliflower, and toss to coat.

Summer Grilling Favorite Recipe LEMON CHILI CHICKEN

2010-07-24T21:23:00.001-04:00

Wanted to re-post this family grilling favorite, in the hope that it will help you stay away from commercial bar-b-que sauces. These sauces are loaded with sugar - they can turn a perfectly healthy dinner into an over-the-top sugar fest! I really hope that once you try this recipe, you will use it year round - on the outdoor grill or on a ceramic-coated grill pan inside. (See GOOD FOOD for more notes about ceramic coated cookware.) You'll never be tempted by those nasty, sugar-laden bottled sauces again.

Enjoy.

Lemon Chili Chicken

Ingredients:

1/3 cup lemon juice
2 tablespoons olive oil
1 tablespoon chili powder
3 cloves garlic, minced
2 tablespoons mustard
1/2 teaspoon salt
1/8 teaspoon white pepper
4 organic, antibiotic free, free range, boneless, skinless chicken breasts

Preparation:

1) Combine all ingredients except chicken.
2) Pour 80% to 85% of the marinade into a heavy duty zip-lock bag. (Reserve the remainder of the marinade for basting the chicken during grilling.)
3) Add chicken; close bag and zip to seal. Place in bowl or baking dish and refrigerate for 2-6 hours.
4) When ready to cook, discard the marinade left in the zip-lock bag. Prepare and preheat grill. Cook chicken for 12-18 minutes, turning once and brushing frequently with reserved marinade, until chicken is thoroughly cooked.

Lemon Asparagus Soup

2010-06-29T11:50:00.007-04:00

Here is a delicious, healthy, and (if you hurry) local ingredient recipe that I found on Jamie Oliver's Food Revolution Facebook page. If you don't have one or two of the herbs in your herb garden or spice cupboard, I would suggest substituting your own favourites. If you don't have home made chicken broth, organic is strongly recommended.

Enjoy.

Ingredients:

2 cups asparagus

1 cup onion

2 cups (preferably home made) chicken broth

1 Tbsp organic butter (Extra Virgin Olive Oil may be substituted)

1 tsp lemon juice

2 Tbsp parsley, chopped

1 Tbsp lemon balm, chopped

1/2 Tbsp dried tarragon

Sea salt & pepper to taste

Preparation:

Wash a bundle of asparagus well to get all the sand out of the heads. (Soak in cold water and let the sand fall to the bottom) Break off the woody ends and chop the heads and stems until you have about 2 cups. Peel and chop a sweet onion.In a medium size pot, melt the butter and gently sauté the onion until it is translucent. Add the chopped asparagus and continue sautéing until the asparagus has turned bright green. Add the chicken broth, parsley, lemon balm, lemon juice, and tarragon. Cover the pot with a lid and let simmer until the asparagus in tender (about 10 minutes).Transfer the soup to a blender and liquefy. Note: This can be a dangerous procedure if you are not careful. Let the soup cool slightly, blend in small batches if necessary, and be sure to cover the lid of the blender with a towel to protect yourself in case of "eruptions."

Return the soup to the pot and keep warm.

PESTICIDE CLEANING OF FRUITS AND VEGETABLES

2010-06-23T20:46:00.004-04:00

There are lots of local fruits and vegetables coming to your market these days. Unfortunately, local doesn't mean organic, and many of these lovely local delights may still have been sprayed with pesticides. Once a pesticide has been sprayed on a fruit or vegetable, it penetrates the skin of the food and begins to make its way into the flesh; but a good pesticide wash is, at least, a start. Organic is still best.

Grapefruit Seed Extract can be found in health food stores.

Enjoy.

Instructions
Things You'll Need:
· spray bottle
· funnel
· small bowl
· 1 cup water
· 1 cup white vinegar
· 2 tbsp baking soda
· 20 drops grapefruit seed extract
1. In small bowl combine 1 cup water, vinegar, baking soda and grapefruit seed extract. Stir.
2. Place a funnel in the mouth of the spray bottle and gradually pour liquid into the bottle.
3. After closing container; spray concoction on fruits and vegetables. Let it sit for an hour or two. Rinse.

GRILLED STEAK WITH CHIMICHURRI SAUCE

2010-06-09T18:26:00.004-04:00

Outdoor grilling season makes me so happy. The addition of the chimichurri sauce is really fun, especially if you are growing flat leaf parsley. The sauce should keep in the refrigerator for a few days, but it probably won't last that long.
Enjoy.

Ingredients:
¾ cup finely chopped fresh Italian (flat leaf) parsley
½ cup olive oil
3 tablespoons fresh lemon juice
2 ½ tablespoons finely chopped garlic
2 ½ teaspoons dried crushed red pepper (see note)

2 grass‐fed beef steaks, your favorite cut, 4 to 6 ounces each (about 1 inch thick)

Note: Use any kind of dried hot spice you like for the crushed red pepper. For instance, I am a fan of ground chipotle pepper. Also, when it comes to adding spices, start slowly, taste, and then decide if you want to add more.

Preparation:
1) Place all ingredients except the beef in a food processor. Pulse until a smooth sauce is achieved.
2) Refrigerate if time permits. (Can be made 1 day ahead.) Bring to room temperature before using.
3) Sprinkle both sides of steaks with sea salt and pepper.
4) Place steaks on barbeque grill and cook until desired doneness, about 3 minutes per side for medium‐rare.
See our notes about cookware here, or in GOOD FOOD if you are cooking on an indoor grill pan.
5) Once the steaks are cooked, let them rest off the heat for at least 5 minutes before slicing and serving them. Slice steaks crosswise (across the grain of the meat) and arrange on a platter. Spoon chimichurri sauce over the steaks and serve.

Restaurant Quality Caesar Salad, Complete with Croutons and Dressing

2010-06-07T16:25:00.019-04:00

My Romaine Lettuce was fully grown and ready to harvest. I had raw Parmesan cheese from the organic market. Nothing left but to develop a Caesar Salad worthy of my high quality ingredients. Thank goodness for a quiet, rainy Sunday when there’s recipe development to be done.

If you are on the Core Plan, your crouton options include whole grain bread. Just toast it and rub it with fresh cut garlic, then slice it into cubes. If you are on the Advanced Plan, you do not have the bread option, but the crouton substitutions are easy. One option is to use whole raw walnuts or pecans for croutons. We used Parmesan Tuiles (a kind of cookie) broken into pieces once cooled. There are many ways to make the tuiles, but the method below allows make-ahead preparation.

The salad is so delicious, the crouton question will not be an issue. The recipe will serve 4, so make a party of it.
Enjoy.

Parmesan Tuiles

Ingredients:
1 cup freshly grated raw or imported Italian Parmesan Cheese. For best results, grate with a micro-plane or other grater that produces a fine grate.
Yield: 4 to 5 tuiles
(If you have lots of raw Parmesan on hand, you may want to double this amount.)

Preparation:
Preheat the oven to 350ºF. Line a baking sheet with parchment paper. For each tuile, spread 3 tablespoons of the grated cheese on the paper to form a 3-inch round.

Bake until golden brown, about 12 minutes. Cool for 1 minute.

Using a metal spatula, transfer the tuiles to another piece of parchment paper and cool completely. Use immediately or store in an airtight container for up to 24 hours. For the Caesar Salad “croutons,” break cooled tuiles into bit sized pieces.

Caesar Salad Dressing

Ingredients:
1/2 cup extra virgin olive oil
4 cloves fresh garlic, peeled, then smashed and minced, or grated with a micro-plane
1/4 cup freshly squeezed lemon juice (plus more to taste if desired)
4 ounces raw or Imported Italian Parmesan cheese, grated
1 teaspoon anchovy paste, or 1-2 anchovies, smashed and minced
2 egg yolks
freshly ground black pepper (1/4 teaspoon or to taste)
1/2 teaspoon salt (optional)

Note: Anchovy Paste is widely available in grocery stores and specialty markets. Be sure to check the label, though, because some anchovy paste products contain canola oil. You don't want that.

Preparation:
In the salad bowl, whisk together the olive oil and garlic. Let this mixture stand for half an hour to infuse the olive oil with the garlic flavor.
Add anchovies and egg yolks to the oil and garlic mixture. Whisk until creamy. Add salt and pepper and 1/4 cup of lemon juice. Whisk in half of the Parmesan cheese. Taste, add more lemon juice to taste. The lemon should give an edge to the dressing, but not overwhelm it.
Add torn Romaine Lettuce (approximately 1 or 2 large, or 3 small heads) and toss to coat the lettuce leaves with the dressing. Add the Parmesan Tuile “croutons” and the remainder of the Parmesan Cheese, and toss to serve.

Advanced Plan Pizza- What?!?

2010-05-31T07:17:00.031-04:00

What?!?

I know. When I found this recipe (at a website called "Tropical Traditions"), I was extremely skeptical. The second time I tested the recipe, I made two batches, because I knew we would snack the first one away (as we did the original test) before a whole pizza could be made. Honestly, we love this recipe as a kind of a cheese bread and as a pizza crust.

Enjoy.

Ingredients:

2 cups whole milk organic (raw is preferable) mozzarella cheese, shredded
2 large organic eggs
2 tablespoons flax meal
2 tablespoons organic coconut flour
1/2 teaspoon aluminum free baking powder

Preparation:
Preheat oven to 350 degrees F. Cut 2 pieces of parchment paper to line two baking sheets.

Mix cheese, eggs, flax meal, coconut flour, and baking powder together until a sticky wet dough is formed. Spread with a spatula to 1/4 inch thickness on a baking sheet lined with one piece of parchment paper. I usually cover it with another piece of parchment, once I have it shaped into a circle, and roll it out with a rolling pin a bit more, because it will "rise" a little while cooking, and I want it to cover as much surface area as possible, and remain thin like a pizza crust.

Bake for 30 minutes in preheated oven. Halfway through the baking process, flip crust over by lifting it from the baking sheet, flipping it over onto the second parchment lined baking sheet and peeling the old paper off. This is easier than it sounds. Return to oven to finish baking for the remaining 15 minutes.

Remove from oven, and flip over again (onto a cooling rack) for cooling. Once crust is cooled, top with Maximized toppings (we used some cold diced organic chicken and tiny broccoli florets) and, yes, more cheese. (I have also used home made bruschetta topped with the cheese, and it was wonderful.)

Place crust with toppings under the broiler, about 4 to 6 inches from heating element, on high heat, for a minute or two until cheese is melted and bubbly. I do this on yet another piece of parchment paper, but watch it carefully because the broiler will burn the parchment paper if you leave it too long. My parchment paper has been brown, but not burnt, by the time I remove the pizza from under the broiler.

Makes 2-4 servings. (I suggest you make two.)

Organic Strawberries, Maximized Shortcake

2010-05-27T22:51:00.005-04:00

This morning I whipped up a batch of the Basic Almond Muffin recipe in GOOD FOOD. I added some lemon zest and substituted lemon juice for the water called for in the recipe. I like to mix things up and experiment, and these two changes turned out to be a good idea, although the original recipe is lovely just the way it is. (By the way, if you are an inexperienced baker, remember that baking is chemistry. You can't change amounts of ingredients or skip ingredients the way you can in cooking, which in many ways is a more creative venture.)

Anyway, later in the day I ran across some organic strawberries.

You know the rest. Whip up some organic cream, gently sweetened with a tiny bit of stevia and a whisper of vanilla extract. Slice a muffin in half, add berries and whipped cream and top with mint fresh from my garden. (The only reason I planted mint this year was to decorate desserts.) We couldn't wait for our meal to be over: Dessert Heaven.

Enjoy.

Coconut Flour Crepes

2010-05-15T15:50:00.013-04:00

These crepes are surprisingly delicious. They can be used for breakfast or brunch, and would be the beginning of a lovely dessert. To that end, I would suggest rolling fresh, local, blueberries, raspberries, or strawberries into the crepes, and topping them with a dollop of organic, stevia sweetened, cinnamon whipped cream. If you are using them for breakfast, I would top them with the Strawberry Sauce recipe which you can find in GOOD FOOD.

I also did a chocolate version of this recipe. I simply added 2 tablespoons of organic unsweetened cocoa powder, and substituted unsweetened chocolate almond milk for the milk in the original recipe. I also had to bump up the stevia to counter the bitterness of the cocoa powder. (Frankly, I preferred the original recipe, but I know there are lots of chocolate lovers out there.)

I tested the crepes in two types of pan. I used an old, very well seasoned, cast-iron pan, and I used a new Earth Chef pan that I recommended in GOOD FOOD. Both worked beautifully.

Enjoy.

Ingredients:
2 eggs
2 tablespoons coconut oil, melted
Stevia liquid drops, to taste (I use about 10 drops)
1/4 teaspoon pure vanilla extract - NO sugar, check the label (can substitute almond extract)
1/8 teaspoon salt
2 tablespoons organic coconut flour, sifted
small pinch of nutmeg
pinch of cinnamon
1/3 cup organic whole milk or unsweetened vanilla almond milk

Preparation:
In a medium bowl with a wire whisk, beat together the eggs, oil, stevia, vanilla, and salt. Mix in sifted coconut flour, nutmeg and cinnamon; stir in milk.
Heat an 8-inch skillet over medium heat. When hot, melt a tiny bit of coconut oil in the pan.

Pour 1/8 cup (two tablespoons-full) of batter in the skillet and swirl around in pan until a thin layer of batter covers the bottom. The crepe should be about 6-inches in diameter. (If you don't want them paper thin, govern your swirling accordingly.)

Cook 1-2 minutes, or until batter is bubbly and cooked around the edges. Flip the crepe and cook the other side for 1-2 minutes more, or until done.

These should be kept in the refrigerator if you want to use them for a dessert later in the day, but I would separate them with layers of parchment paper, and remove them from the fridge about an hour before dinner.

Maximized Lemon Pound Cake

2010-05-11T16:45:00.011-04:00

Here's a dessert B.J. really liked. It is a pound cake, yes, but it is made with coconut flour rather than conventional or AP flour, so it is completely guilt free for people (like me) who are doing their best to remain true to the Advanced Nutrition Plan.

Enjoy.

Ingredients:
· 5 eggs
· Approximately ½ to 1 teaspoon liquid stevia (sweeten to your taste)
· 1/2 teaspoon pure vanilla extract
· 3/4 cup organic whole milk yogurt
· 2/3 cup freshly squeezed lemon juice
· zest of 1 lemon
· 1/2 cup (1 stick) organic butter, melted
· 2 teaspoons aluminum free baking powder
· 1/4 teaspoon kosher or sea salt
· 1 cup organic coconut flour, sifted (this is available at bulk food stores)

Preparation:
Preheat oven to 350 degrees F. Grease a 9x5-inch loaf pan with coconut oil, and flour with coconut flour. If using anything but a glass loaf pan, line the bottom of the pan with parchment paper. Grease the parchment with coconut oil, and flour using coconut flour.

In a large bowl beat the eggs with an electric mixer. If you have a KitchenAide stand mixer, all the better. 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 right before your eyes once you have added the coconut flour and other dry ingredients.

Bake for 45 to 55 minutes (I was closer to 55 minutes), 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……if you can wait that long. On Mother's Day, we served this topped with stevia sweetened raspberry frozen yogurt. Not bad, eh?

Storing Fresh Herbs

2010-05-10T20:41:00.007-04:00

Once the weather begins to brighten, planting herbs becomes a top priority for me. I have found in the past that herbs are not as fragile as annuals, so frost is much less of a concern (with the exception of basil, which really loves the hottest weather it can get). I am experimenting with some new herbs and vegetables this summer, all planted in containers (city mouse that I am), and all chosen because I know I will actually use them in my meals. I got some beautiful lettuce plants from McSmith’s farm a couple of weeks ago, and they are also doing beautifully.

Over the rainy Mother’s Day weekend, I happened upon the following advice about storing fresh herbs once they are picked, and decided to pass it along. This method will work whether you plant and harvest your own herbs, or you buy them in bunches at the market. Fresh parsley, cilantro, basil, and other fresh herbs can last up to 2 weeks or longer when stored this way.
Let me know how it works for you.
Enjoy.

METHOD:
1 Snip off the bottom of the stems.
2 Make sure the leaves are completely dry. Better to hold off rinsing them until you're about to use them.
3 Fill a jar or a water glass partially with water and place the stem ends of the herbs into the water in the jar. (See the photo above.)
4 If you are storing the herbs in the refrigerator, cover loosely with a plastic bag. Cilantro loves cool temperatures and should be stored in the refrigerator. Parsley can be stored at room temperature or in the refrigerator. According to experts, basil is ideally stored at room temperature and not in the refrigerator, because it is susceptible to damage from cold.
5 Change the water after several days if the water starts to discolor.

Hollandiase Sauce 101

2010-04-28T12:13:00.008-04:00

While the asparagus is still local and fresh, you will want to fancy it up now and again for Sunday dinners, or other special occasions. Nothing dresses asparagus like Hollandaise Sauce, and this recipe, which I found online at "Simply Recipes," is “Maximized,” delicious, and (perhaps more importantly) easy. What more can we ask? (I know it looks like the preparation is lengthy, but once you read through, you will see how simple it really is.) Prepare this sauce just before your meal.

Enjoy.

Ingredients:
3 egg yolks
1 tablespoon lemon juice
1/2 teaspoon salt
1/8 teaspoon cayenne (optional)
10 tablespoons butter

Preparation:
1) Melt the butter slowly in a small pot. Try not to let it boil – you want the moisture in the butter to remain there and not steam away. Once the butter melts, turn off the heat and let it cool just a little bit while you prepare the eggs.
2) Add the egg yolks, lemon juice, salt and cayenne (if using) into your blender. Blend the egg yolk mixture at a medium to medium high speed until it lightens in color, about 20-30 seconds. The friction generated by the blender blades will heat the yolks a little. The blending action will also introduce a little air into them, making your hollandaise a bit lighter.
3) Once the yolks have lightened in color, turn the blender down to its lowest setting (if you only have one speed on your blender it will still work), and drizzle in the melted butter slowly, while the blender is going. Continue to buzz for another couple seconds after the butter is all incorporated.
4) Turn off the blender and taste the sauce. It should be buttery, lemony and very lightly salty. If it is not salty or lemony enough, you can add a little lemon juice or salt to taste. If you want a thinner consistency, add a little warm water. If you do this, pulse briefly to incorporate the ingredients one more time.
Store until needed in a warm spot, like on or next to the stovetop. Use within an hour or so.
Makes about 1 cup of sauce, good for about 4-6 servings.

FROZEN KEY LIME PIE

2010-04-25T13:06:00.005-04:00

This recipe is based on a fantastic recipe that I found in Healing Cuisine, for those of you who are following that blog. The "frozen" part is a product of necessity being the mother of invention. The recipe is delicious, and perfectly safe for Advanced Nutrition Plan eaters (especially good for a dinnertime dessert because it contains no berries or chocolate or other wonderful things that aren't so wonderful after about 3PM). I had a food critic (B.J.) taste it after it had been chilling in the refrigerator for about two hours, and he gave it an 8 out of 5 on the taste, and a 1 out of 5 on the "pie-ness" factor. (Perhaps I hadn't chilled it long enough, but it seemed more like a key lime mousse on a crust.) His suggestion? Freeze it!

My suggestion would be to freeze it, covered, and put it into the refrigerator when you begin your dinner. By the time you are ready for dessert, the Frozen Key Lime Pie should be perfection.

Enjoy.

Ingredients:

The filling

3/4 cup of freshly squeezed lime juice

the zest of at least one of those limes

5 avocados

1/2 cup full-fat unsweetened coconut milk

1 tablespoon almond butter

1 teaspoon liquid stevia

1 tablespoon pure vanilla extract

pinch of salt

The Crust

1 cup almond meal

1/2 cup unsweetened shredded coconut

3 tablespoons melted organic butter

Stevia to taste (I used 1/2 teaspoon of Sweet Leaf powdered stevia. Start with less, and taste!)

Preparation:

To make the crust, combine almond meal, coconut, stevia and melted butter and press it into a glass pie pan. Bake at 350 degrees for 8 minutes. Watch it. You don't want the almonds to get brown.

To make the filling, combine all the filling ingredients in a food processor, scraping down the bowl as necessary, until you have a smooth, lump-free consistency. Pour the filling over the crust.

Note: If you do not want to freeze the pie, I would suggest that you chill it in the refrigerator for at least 5 hours before you plan to serve it. I also noticed that, after I froze the pie the first time, it could be left in the refrigerator without becoming too soft. This recipe is for you. Do with it as you like, and let me know how you enjoyed it.

Coconut Macaroon Cookies

2010-04-05T16:48:00.007-04:00

These light and delicious cookies are a tribute to the recipe I found in the "Maximized Living Nutrition Plan" book.
Enjoy.

Ingredients:
6 Egg Whites
1 Package or 2 ½ cups of Unsweetened Shredded Coconut
Xylitol or Stevia to Sweeten (to taste)

Preparation:
Beat egg whites until peaks form. (This can be done with a wisk or an electric hand mixer. I have done it with a wisk, and, although it was a tiny bit of a workout, it is possible – and somewhat satisfying.) Add stevia or xylitol to sweeten, and beat again to combine. Taste, and add more stevia if necessary. At this point, if you want to add a teaspoon of pure vanilla, feel free. Gently stir in unsweetened shredded coconut.
Drop by teaspoons-full onto parchment lined baking pan. Bake at 350º for 12 to 15 minutes. Cool on parchment paper in the refrigerator until firm. Once cooled, these cookies can be dipped into melted, stevia-sweetened chocolate if you prefer. (I like the toasted coconut appearance and taste without the chocolate.)

"SUNDAY DINNER KALE" - or "KALE THAT KIDS WON'T HIDE UNDER THE PLACEMAT"

2010-03-05T19:22:00.010-05:00

While I understand that Kale may not be first on any kid's list of favourite foods, I guarantee that if you can get them to try this side dish, they will like it, and they will eat it themselves (poor cat). If, however, I am wrong, and the kids don't ask for seconds, all the more for you - and you will thank me for that.

When the rest of your dinner is ready, the table is set, and everyone is ready to sit down, get your ingredients lined up in preparation for the quick cooking of this super fast super food. Once the preparation starts, you are literally seconds away from completion.

This recipe should serve two, generously. I am willing to bet that you will double the recipe the next time you make it. Kale is the most nutrient dense green on the planet. Prepared this way, I think it is also the most delicious.

Enjoy.

Ingredients:
5 to 6 oz. kale, stems removed
2 tablespoons extra virgin olive oil
¼ teaspoon kosher sea salt
1/3 cup raw walnuts or raw pecans
1 clove garlic, minced or grated
1/8 teaspoon freshly grated nutmeg (eyeball it)
1 to 2 tablespoons fresh lemon juice
Zest of 1 lemon
1/3 cup imported Italian Parmesan cheese, freshly grated

Preparation:
Remove the stems and chop the kale into strips about ¼ to ½ inch wide, wash it, and shake off as much water as you can. Set aside.
Heat the olive oil over medium-high heat in the widest skillet you own. Add the kale and salt to the pan and cook for less than a minute, just long enough for the kale to lose a bit of its structure. Stir in the nuts and garlic, wait 10 seconds, then grate the nutmeg over the kale, and stir it in. Wait ten seconds again and stir in the lemon juice and zest.
Remove from heat and serve dusted with Parmesan cheese.

That's what I'm talkin' about.

BURRITO SALAD

2010-03-04T16:46:00.028-05:00

Remember the Chipotle Lime Chicken recipe that we posted just a week or two ago? Left-over chicken has long been a starting point for many quick meals, but this is my new favourite. I think even kids might like it. The following recipe is for one huge salad. Adjust the amounts for extra servings.

Enjoy.

Ingredients:

3 - 4 ounces of cooked, chilled Chipotle Lime Chicken, cubed into bite sized pieces

1 cup of chopped celery (optional)

1 cup of chopped cucumber

1 cup of red pepper

1 heaping tablespoon of organic sour cream (optional)

1 heaping tablespoon of guacamole (optional, but worth it for so many reasons)

1 to 2 cups of fresh spinach and/or romaine lettuce and/or fresh kale (kale pictured above)

1/3 to 1/2 of a fresh lime

Preparation:

Combine all the vegetables, chicken, guacamole, and sour cream. Squeeze the juice of the lime over the salad, and toss again.

I have not posted a recipe for guacomole because it is simply too easy to mush together to bother with a recipe. For those who need a recipe: 1 ripe avocado, mashed with 1 tablespoon very finely diced onion, 1 clove garlic (either very finely diced, or grated), 1 tablespoon cumin, and the juice of approximately 1/2 of a lemon or lime. Done.

Obviously, your choice of vegetables is entirely up to you. I think it is worth repeating that conventional red peppers carry a heavy pesticide load, so organic is best if you are using them. I used organic red pepper and cucumber in lieu of celery and chopped tomatoes because that was what I had on hand. I used the kale because it is the most nutrient dense green on the planet and I had some in the fridge. It was a tiny bit strong for the other, more "south of the border" flavours, but I still ate it up very happily.

GINGERBREAD FAKE – I MEAN CAKE

2010-03-03T09:53:00.008-05:00

Normally we would expect to see a recipe for Gingerbread Cake in the fall, or around the holidays. Does it feel like fall where you are? Does the weather feel more like Christmas time? Close enough.

Enjoy.

Ingredients:
1 ¼ cup flax seed meal

1/4 to 1/3 cup unsweetened shredded coconut
2 teaspoons aluminum free baking powder
2 teaspoons ground ginger
1/2 teaspoon ground cloves (substitute allspice)
1 ½ - 2 teaspoons cinnamon
1 teaspoon nutmeg
1/2 teaspoon salt
Stevia or Xylitol equivalent to approximately 2/3 cup sugar
4 large organic, free range, antibiotic‐free, eggs, beaten

1/8 cup olive oil (1/8 cup = 2 Tablespoons)
1/2 cup water (substitute unsweetened Vanilla flavoured Almond Milk)
1 tablespoon pure vanilla (no sugar – check the ingredients)
1/4 to 1/2 cup chopped pecans or whole pecan halves (optional)

Preparation:
Preheat oven to 350 F. Line a cake pan with parchment paper on the bottom and sides, or use an 8x8 inch silicone baking pan.
1) Mix the dry ingredients together.
2) Mix the wet ingredients.
3) Add the wet to the dry and combine thoroughly.
4) Let batter stand 10 minutes.
5) Pour batter into the pan.
6) Sprinkle with pecans (optional) and bake for approximately 18 to 22 minutes, or until a toothpick inserted in the centre of the cake comes out clean.

Chipotle Lime Chicken

2010-02-16T22:57:00.010-05:00

When you see the flowered plates, you know I'm back in Sarasota, the winter haven of B. J. Palmer, and me! What is it about the South that makes us want Mexican food? Whatever it is, this recipe was inspired by an absolute craving that began when I saw the sign for Chipotle, a fast food chain which uses only naturally raised chicken and beef in their tacos and burritos. I had heard about this restaurant before I arrived here, and wanted to investigate. Unfortunately, tacos and burritos are not on the Advanced Plan (as I am), so I was left to develop a taco-less and burrito-less version of what looked amazing when I visited Chipotle.

Chipotle is a wonderful flavor. It is not only hot, but has a smokey element to its taste. I assume it comes in mild, medium, and hot versions. I definitely got the hot variety. When you make the marinade for this chicken, taste your chipotle chili pepper. Depending on the heat of your spice, adjust the amount used in the recipe.

I used an indoor grill pan and the results were wonderful, but this would make a wonderful summer bar-b-que staple as well.

Enjoy.

Ingredients:
1/3 cup freshly squeezed lime juice
2 tablespoons extra virgin olive oil
1/2 to 1 tablespoon chipotle chili powder
3 cloves garlic, minced
2 tablespoons (preferably organic) mustard, any style as long as it has no sugar
1/2 teaspoon salt
1/8 teaspoon white pepper (optional)
4 organic, antibiotic free, free range, boneless, skinless chicken breasts or thighs

Preparation:

1) Combine all ingredients except chicken.
2) Pour 80% to 85% of the marinade into a heavy duty zip-lock bag. (Reserve the remainder of the marinade for basting the chicken during grilling.)
3) Add chicken; close bag and zip to close. Place in bowl or baking dish and refrigerate for 2-6 hours.
4) When ready to cook, discard the marinade left in the zip-lock bag. Prepare and preheat grill. Cook chicken for 12-17 minutes, turning once and brushing frequently with reserved marinade, until chicken is thoroughly cooked.

Serve with guacamole, salsa, tomatoes, and possibly a dollop of organic sour cream. Depending on the heat intensity of your chipotle chili powder, you will need the guacamole and sour cream to cool your mouth!

HOMEMADE INSTANT BOULLION

2010-02-08T15:22:00.011-05:00

In the bad old days, when I used processed foods, one of my favorite things to enjoy on a winter afternoon was a cup of boullion, which I made using a pre-packaged square of heaven-knows-what and hot water. I love this recipe because the cup of steaming soup I can enjoy is at least as good as the "mystery boullion" I used to make, it is actually quicker to prepare than the pre-fab cube, and, most importantly, I know exactly what's in it.

This recipe requires a food processor. I have a 8-cup / 2 liter / 2 quart model, and needed every cubic inch of it. I found the best approach if you are tight for space in your food processor is to add a few of the ingredients, then pulse a few times. The ingredients collapse and free up more space for the next few ingredients.

I would suggest making half of the batch described below for your first attempt. I would also encourage you to add and subtract ingredients according to your taste. For instance, I added a red pepper, and omitted the cilantro.

This may seem like a long list of ingredients to put together, but remember that you will have "instant" boullion for the rest of the winter.

Ingredients:

5 ounces / 150 g leeks, sliced and well-washed

7 ounces / 200g fennel bulb, chopped

7 ounces / 200g carrot, well scrubbed and chopped

3.5 ounces / 100 g celery

3.5 ounces / 100g celery root (celeriac), peeled and chopped

1 ounce / 30g sun-dried tomatoes

3.5 ounces / 100g shallots, peeled

3 medium garlic cloves

9 ounces /250g fine grain sea salt

1.5 ounces / 40 g flat-leaf parsley, loosely chopped

2 ounces / 60g cilantro (coriander), loosely chopped

Preparation:

Place the first four ingredients in your food processor and pulse about twenty times. Add the next four ingredients, and pulse again. Add the salt, pulse some more. Then add the parsley and cilantro.

You should end up with a very moist, loose paste of sorts.

Keep 1/4th of it in a jar in the refrigerator for easy access in the coming days, and freeze the remaining 3/4 for use in the next month. Because of all the salt it barely solidifies making it easy to spoon directly from the freezer into the pot before boiling.

Start by using 1 teaspoon of bouillon per 1 cup (250 ml), and adjust from there based on your personal preference.

Makes roughly 3 1/2 cups.

To give credit where it's due: I found this recipe online, and it is apparently inspired by The River Cottage Preserves Handbook by Pam Corbin. The U.S. edition of the River Cottage Preserves Handbook will be available this summer.

ROASTED BRUSSELS SPROUTS

2010-02-07T16:56:00.006-05:00

I know. The idea of Brussels Sprouts used to make me less than enthusiastic, too. To be blunt, I didn't like them at all. I had heard from so many people that the traditional method of preparation, boiling, was my problem. Well, they were right. This recipe is one that we all look forward to when I prepare it for Sunday Dinner. Chillis, parmesan cheese, and lemon juice make these beautiful little cabbages pop!
Enjoy.

Ingredients:
1 pound Brussels sprouts, rinsed, ends trimmed
1 Tbsp minced garlic (about 3 cloves)
1 minced fresh red chilli
1 teaspoon lemon juice
2 Tbsp olive oil
Kosher or Sea Salt, Freshly ground black pepper
1/4 cup freshly grated (raw if possible, or imported Italian) Parmesan cheese
Method:
1) Preheat oven to 350°F. Place Brussels sprouts in a cast iron frying pan (or a roasting pan, but a cast iron frying pan works beautifully for this recipe). Toss in the red chilli and garlic. Sprinkle Brussels sprouts with lemon juice. Toss with oil so that the sprouts are well coated. Sprinkle generously with salt and a few turns of black pepper.
2) Put Brussels sprouts in oven on top rack, cook for 20 minutes, then stir so that the sprouts get coated with the oil in the pan. Cook for another 10 minutes. Then sprinkle with Parmesan and cook for another 5 minutes.
The sprouts should be nicely browned, some of the outside leaves crunchy, the interior should be cooked through.

CRUSTLESS BROCCOLI QUICHES

2010-02-03T12:54:00.003-05:00

Elegant, healthy, romantic, and delicious! What more could a valentine ask for?

Enjoy.

Ingredients:
Organic Butter, for ramekins
Kosher or Sea Salt
1 cup Broccoli florets, very lightly steamed and cooled
6 large organic, free range eggs
½ cup organic half-and-half (or ¼ cup each organic milk and cream)
¼ teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg (freshly grated is best)
¾ cup shredded organic (hopefully raw) cheddar cheese (3 ounces)

Preparation:

Preheat oven to 350 degrees.
Butter 4 8-ounce ramekins (or a 9-inch pie dish); set aside
In a large bowl, whisk together eggs, half-and-half, and seasonings. Stir in broccoli and cheese.
Place ramekins on a rimmed baking sheet. Ladle quiche mixture into ramekins, dividing evenly. Bake until golden brown, 35 to 40 minutes.
Serve immediately -the beautifully puffed quiches will fall somewhat as they cool.

Valentine's Day Dinner Menus

2010-02-01T21:41:00.005-05:00

My friend, Joanne, had the idea to make up a "Maximized Valentine's Day Dinner Menu." I was immediately inspired, and couldn't believe I hadn't thought of it myself. Here are some ideas for a three course menu - all mix and match of course, and all delicious. For each suggested recipe, remember to use quality ingredients - organic if at all possible in the case of the fruits and vegetables, and free range organic, or wild caught in the case of the meats and fish. The recipes can all be found in GOOD FOOD, MAXIMIZED LIVING NUTRITION PLAN, or here within the pages of this Blog. Enjoy.
Appetizer Choices:

Spinach Salad with fennel, pine nuts, sliced strawberries, and Roasted Shallot Vinaigrette

Leek and White Asparagus Soup

Roasted Cauliflower, Garlic, and Leek Soup

Main Course Choices:
Crust-less Broccoli Quiche with grilled Asparagus

Lemon Chicken on a Bed of Pureed Cauliflower, with Mediterranean Zucchini Boats

Pan Seared Salmon with Avocado Remoulade and Green Beans
Grilled grass-fed steak with Chimichurri Sauce and mixed vegetables

Dessert Choices:

Strawberry Shortcake

Raspberry Frozen Yogurt

Chocolate Pecan Torte with Strawberry Sauce or Whipped Cream

Strawberry Shortcake for Valentine's Day

2010-02-01T21:04:00.005-05:00

I had a brilliant idea last week as I posted the recipe for the Chocolate Cupcakes. I mentioned that both "chocolate" and "vanilla" cupcake recipes could be found in GOOD FOOD, the "vanilla" being the Basic Almond Flour Cupcake recipe. I realized then that these adorable yellow cupcakes would make the perfect cake base for Strawberry Shortcake, a Valentine's Day dessert favorite.

If I were making this dessert, I would simply use the "Strawberry Sauce" recipe in GOOD FOOD, spoon it over split Almond Flour Cupcakes, and then top it with stevia sweetened, whipped organic Cream.

Ain't love grand?

Enjoy.

FISH FRY DINNER

2010-01-30T15:23:00.006-05:00

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

Enjoy.

Ingredients:
1 to 2 pounds of wild caught fresh or frozen fish of your choice, such as:
Flounder
Grouper
Red Snapper
Amberjack
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.

ROASTED SHALLOT SALAD DRESSING

2010-01-30T15:12:00.004-05:00

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.
Enjoy.

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

CHOCOLATE CUPCAKES

2010-01-25T15:34:00.003-05:00

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.
Enjoy.

Ingredients:
• 2 cups pecans
• 1/3 cup cocoa
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 4 eggs
• 1/2 cup (I stick) butter, melted
• 1 teaspoon pure vanilla extract (no sugar - check the label)
• Stevia and/or Xylitol, (or a combination) equivalent to approximately 1 cup of sugar, r to taste
• 1/2 cup water (or unsweetened almond milk – I use the chocolate flavor) (You could use coffee.)
Preparation:
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 20 to 25 minutes. The exact time will vary with the pan. Start checking at 20 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.

Tandoori Chicken Salad

2010-01-24T15:27:00.005-05:00

Tandoori Chicken is a recipe that has been around for hundreds of years - there must be something about it that people love. The Indian/Asian flavors are enticing, and it is a lovely switch up for basic roasted chicken parts. This one also employs turmeric, which is so healthy. Turmeric is also responsible for the beautiful color of the chicken after it has been roasted. The photo is the basic Tandoori Chicken, right out of the oven. Beautiful, or what? That was our first meal with this recipe. But honestly, Tandoori chicken, cold and cut into a big healthy salad of your choice with a drizzle of Balsamic vinagrette, was our favorite meal with this dish.

Enjoy.

Ingredients:

4 organic chicken breasts, thighs, or a combination

1 1/2 cups plain organic yogurt

3 cloves garlic, crushed or grated

1 teaspoon garam masala powder

1 teaspoon paprika

1 teaspoon ground ginger

1 teaspoon dry mustard powder

1 teaspoon turmeric

Preparation:

Cut slits into chicken pieces. Mix yogurt, garlic, and spices in a large bowl and add chicken pieces, turning to coat with the yogurt mixture. Refrigerate for several hours. Preheat oven to 400 degrees and place chicken on a rack in a roasting pan. Bake until brown and completely done, about 45 to 55 minutes. (Check for doneness with an instant-read thermometer). Serve with pureed cauliflower, or roasted asparagus, or both.

LIME & WALNUT COLESLAW

2010-01-21T20:45:00.004-05:00

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.

Enjoy.
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
Preparation:
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.

CHILI LIME BUTTER FOR FISH

2010-01-15T17:39:00.007-05:00

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.

Enjoy.

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

Preparation:

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.

AMARETTO CAPPUCCINO SMOOTHIE

2010-01-10T14:44:00.003-05:00

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.

PAN SEARED SALMON WITH AVOCADO REMOULADE

2010-01-08T18:24:00.005-05:00

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 - the 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

ALMOND PROTEIN BARS

2010-01-05T18:08:00.008-05:00

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.

Enjoy.

Ingredients:
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
1/4 tsp. of KAL brand stevia, or equivalent, to taste (This is the sweetening power equivalent of approximately 1/2 cup of sugar). Taste, and adjust to your liking.
1 tablespoon pure vanilla extract (No sugar – check the label)

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

Preparation:
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 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. And personally, I prefer the bars "naked," without the chocolate topping. I simply do not complete steps 8 through 10.

Baked Wild Halibut Steaks

2010-01-02T20:23:00.008-05:00

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!

Enjoy.

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.

Chicken Savoy

2010-01-01T11:50:00.012-05:00

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.

CHICKEN SAVOY

Ingredients:

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.

Preparation:

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.

PUTTANESCA SALSA

2009-12-21T19:59:00.008-05:00

One more blog before the year ends, in the hope that you might be able to use it over the holidays. I can think of about one hundred ways to use this salsa. Over fish (pictured here), chicken, or lamb; as an ingredient in an organic sour cream dip; or tossed with Zucchini noodles or Cauliflower "rice." You will no doubt think of other ways once you taste this highly flavorful and extremely versatile salsa. No cooking required!

Enjoy
Ingredients:
1 ½ teaspoons anchovy paste
2 to 3 cloves garlic, grated
1 teaspoon crushed red pepper flakes
1 lemon, zested and juiced
3 tablespoons capers, chopped if necessary
½ cup pitted black olives, chopped
½ cup flat‐leaf parsley, coarsely chopped
1 pint grape tomatoes, halved, or cherry tomatoes, quartered
¼ cup extra virgin olive oil
Preparation:
1) In the bottom of a medium bowl, combine anchovy paste, grated garlic, red pepper flakes, zest and lemon juice; and whisk in ¼ cup olive oil.
2) Add capers, olives, parsley, and tomatoes.
3) Toss and season with black pepper (optional).
4) Serve immediately. Refrigerate for up to 5 days.

If it lasts that long.

Asparagus Frittata

2009-12-13T20:50:00.008-05:00

Asparagus Frittata has been a family favourite for Christmas brunch for years. Everyone enjoys the beautiful look of it, not to mention the delectable savory taste. But I have always enjoyed using it as the centrepiece of the brunch because it finishes in the oven while I put the finishing touches on the table and other specialties of the festive family meal.

Enjoy.

Ingredients:
2 teaspoons olive oil
1 small yellow onion, or two small shallots, thinly sliced
1/2 teaspoon salt
1 pound asparagus, tough ends snapped off, spears cut diagonally into 1‐inch lengths
4 to 6 large (preferably organic, free range) eggs, lightly beaten
1 cup shredded raw organic (Imported) Gruyere or (Domestic) Swiss cheese

Preparation:
Preheat oven to 450 degrees
1) Gently heat olive oil into a 10‐inch oven‐proof frying pan (see our blog on cookware) over medium high heat.

2) Add onions and salt and cook, stirring occasionally, until onions are softened, about 3 minutes.
3) Add asparagus, reduce heat to medium‐low, and cook, covered, until the asparagus are slightly tender, 6 to 8 minutes.
4) Pour in eggs and cook until almost set, but still runny on top, about 2 minutes.

5) Sprinkle cheese over eggs and put in oven to bake uncovered until eggs are set and cheese is melted and browned, about 5 to 7 minutes. (You may want to turn on the broiler during this baking time, to better brown the top.)
6) Remove from oven with oven mitts and slide frittata onto a serving plate. Cut into wedges.

Coffee Ice Cream

2009-12-08T18:47:00.011-05:00

My first interest in creating food came not as a well-meaning bride or young mother, but much later. I watched Emerill Lagasse prepare unbelievable meals on late night television as I was falling asleep, and I was hooked. This means two things.
1.) I was trained by a chef.
2.) I am lucky to be alive.
However, Emerill's recipe for Coffee Ice Cream, using stevia rather than sugar, is a winner. If you are worried about what kind of dessert you can serve with a late afternoon Christmas dinner, maybe this is just what the (Maximized Living) doctor ordered.
Enjoy.

Ingredients

2 cups organic heavy cream
2 cups organic whole milk
Stevia to equal the sweetness of 3/4 cup of granulated sugar (See the blog on Stevia)
2 tablespoons instant coffee granules
6 egg yolks

Directions

Combine the cream, milk, stevia, and coffee in a medium, heavy saucepan. Stirring gently, bring to a heat point just before a boil over medium heat. Remove from the heat.

Beat the egg yolks in a medium bowl. Whisk 1 cup of the hot cream into the egg yolks very slowly in a steady stream. This will temper the egg yolks so they do not scramble when they are added to the hot cream mixture.

Gradually add the egg mixture, again in a slow, steady stream, to the hot cream. Cook over merium-low heat, stirring, until the mixture thickens enough to coat the back of a spoon and reaches 170 degrees F. on an instant-read thermometer, about 5 minutes. Remove from the heat and strain through a fine mesh strainer into a clean container. Cover with plastic wrap, pressing down against the surface to keep a skin from forming. Chill in the refrigerator for 2 hours.

Remove from the refrigerator and pour into the bowl of an ice cream machine. Freeze according to the manufacturer's instructions. After the ice cream is made, transfer to an airtight container. Cover tightly and freeze until ready to serve.

My ice cream maker delivers a soft-serve consistency ice cream in approximately 30 minutes. I would love to tell you exactly how long to freeze the finished product before serving, but hubby and I nearly finished the batch at this soft serve point. Therefore, there wasn't enough left to estimate a required time in the freezer compartment of your refrigerator. If you like the idea of a soft serve consistency, you could certainly have the ice cream machine running while you finish your dinner. I have often done this with frozen yogurt during summer meals.

Anne Willan's Home Canned Tomatoes and an Elegant, Easy Cream of Tomato Soup

2009-11-29T17:08:00.009-05:00

This is one of the simplest methods for canning fresh tomatoes I have ever heard of. The method is the creation of Anne Willan, a respected chef who has written over a dozen internationally published cookbooks, and is the founder of one of the best cullinary schools in the world, La Varenne, in France. Once processed, the jars of fresh whole tomatoes will last for one year, and can be used for soups and sauces all winter long. Although you will probably use this method next summer at tomato harvesting time, I promised one of the blog followers to post the method over the weekend. (Sorry I am a day or two late.)

Directions:

Pack whole, well washed, unpeeled tomatoes with stems and any leaves removed, into quart/litre jars with a few sprigs of thyme, a couple of bay leaves, and an onion slice or two. Close the sealer lids and set the jars on a rack in a deep canning pot. Add enough water to cover generously. Weight the jars down (with a brick or other weight) so they don't float. This can be tricky. My suggestion is to weight the jars down before adding all the water. One other tip: If you do not have, and can not find, a round rack to fit in the bottom of the deep pot, use a clean kitchen towell or two in the bottom of the pot. This worked well for me after I scoured my town for a round rack.

Bring the water to a boil, and then simmer for an hour and a half until the tomatoes begin to lose their shape and collapse. Let the jars cool in the water so the lids form a tight seal. When done, each jar will look only half full of tomatoes. See the photo.

Elegant, Easy Cream of Tomato Soup

Open one of the jars of canned tomatoes and remove the bay leaves and sprigs of thyme. Put the remainder of the contents into a blender and puree until smooth.

Add the puree to a soup or sauce pan, and add approximately 1/4 to 1/2 cup of organic heavy cream (or a combination of cream and unsweetened almond milk) to taste. Bring the soup to temperature, add just a touch of salt, and enjoy one of the freshest tomato soups you have ever tasted.

Note: I used about two tablespoons of cream and approximately 1 cup of unsweetened almond milk. Suit yourself. You won't believe how wonderful the soup tastes.

Chicken or Steak with Balsamic Mustard Sauce

2009-11-27T19:26:00.024-05:00

The cover of GOOD FOOD is a photograph of one of my favorite "go-to" quick and delicious meals - free range, organic chicken thighs with Balsamic Mustard Sauce. The sauce is tangy and delectable, requires no effort, and gets raves every time I serve it. The recipe below uses grass-fed beef steaks for those who love a good steak, although any grilled chicken variation would be my personal favorite. Either way, the sauce is the real star of the show. Hmmmm. I wonder how it would taste on left-over Turkey. . . .

Ingredients:

1 tablespoon extra virgin olive oil

4 grass-fed, organic beef strip steaks, 6 to 8 ounces each, (approximately 3/4 inch thick) seasoned to taste with kosher salt and freshly ground black pepper.

1/2 cup balsamic vinegar
1/4 cup Dijon mustard (No sugar – check the label)

Preparation:
1. Heat oil in a large skillet over medium heat. Season steaks generously on both sides with salt and pepper; place in skillet. Cook, turning once, until browned, 3 to 4 minutes per side for medium‐rare.
2. Transfer to a plate; cover with foil.
3. Add vinegar to skillet; boil until syrupy, 1 to 2 minutes.
4. Remove from heat; whisk in mustard and any accumulated juices from steaks.
5. Serve sauce with steaks.
See our notes about cookware.

Notes:
Bar‐b‐que is a fair weather cooking option. If I were making the sauce only, I would begin with a dash of olive oil and one clove of minced garlic, and then work from step 3.

The organic grass-fed beef steaks recipe will serve 6 to 8 people. Most of us consume too much protein at one sitting. When the meat is from a grass fed animal, it is so nutrient dense that half of what we are accustomed to eating is quite filling.

Cinnamon Strawberry Flax Muffins

2009-11-18T21:42:00.010-05:00

These muffins will keep for a week in the refrigerator (if they last that long), or 3 months in the freezer.
Enjoy.

Ingredients:
1 cup fresh or frozen strawberries
1 1/4 cup flax seed meal
1/2 cup “Spoonable” brand Stevia (or equivalent - I use 1/4 to 1/2 teaspoon KAL brand concentrated Stevia powder)
1 teaspoon aluminum free baking powder
3 tablespoons cinnamon
1 teaspoon nutmeg
1/2 teaspoon salt
4 large eggs, beaten
1/4 cup olive oil
1 tablespoon pure vanilla (no sugar – check ingredients)
2 tablespoons grated orange peel (optional)
3/4 cup chopped walnuts or pecans (optional for topping)

Preparation:
Preheat oven to 350 F
Line muffin tins with paper or silicone liners.
1. Chop strawberries into a medium sized dice.
2. Mix dry ingredients and wet ingredients (minus the strawberries) separately, then, mix them together.
3. Let mixture stand for 10 minutes to thicken.
4. Fold in strawberries.
5. Fill each muffin cup about half way, and sprinkle with nuts.
6. Bake for 20 to 25 minutes or until a toothpick inserted in the center comes out clean.

Variation: Substitute fresh or frozen blueberries for the strawberries.

Note: If you are going to freeze the muffins, I recommend beginning with fresh berries.

Fresh Tomato Soup

2009-11-10T20:17:00.008-05:00

When I grew up, Fridays always meant Grilled Cheese Sandwiches and Tomato Soup for dinner. Over lunch this past week, at least a dozen of my co-workers admitted that one of their favourite food memories from their own childhood was the grilled cheese sandwich and tomato soup combo.
Now that I am grown up, but don't want to grow out, I've made some changes. I rarely eat grains at all, so that generally eliminates the grilled cheese sandwich. Bummer. They really were delicious. Of course, if you do eat grains, stone ground whole grain bread with a slice of organic cheddar cheese can make one beauty of a gourmet grilled cheese sandwich. But the best way to ruin a Maximized gourmet style soup and sandwich combo is to open a can of condensed tomato soup containing very few tomatoes and very many additives, preservatives, bad fats, and sugars.
Try this tomato soup recipe. It is made with fresh tomatoes, and takes very little time to prepare.

Enjoy.

Fresh Tomato Soup

Ingredients:
4 peeled, seeded, and roughly chopped fresh tomatoes
1 roughly chopped onion
2 cloves garlic, grated or diced
1 tablespoon extra virgin olive oil
3 to 4 cups of organic chicken stock
2 to 3 tablespoons tomato paste (no sugar - check the ingredients on the label)
salt and pepper to taste
1 cup organic cream, milk, unsweetened almond milk, or a combination

Preparation:
1.) Remove the core and cut an "x" into the bottom side of each tomato. Drop them into boiling water for approximately 1 minute and then remove. The skins will literally fall off the tomatoes. Chop them into quarters and squeeze out the seeds.
2.) In a soup pot with 1 tablespoon of extra virgin olive oil, gently saute onion and garlic.
3.) Add the chicken stock and the tomato paste.
4.) Bring the soup to a boil; season to taste, and simmer for approximately 15 to 20 minutes.
5.) Puree the soup in a blender, in batches if necessary.
6.) Return soup to pot, add the cream, or milk, or almond milk, or a combination. (I used unsweetened almond milk only, and found the soup delicious. But then, I usually do impress myself, if no one else.)
7.) Bring the soup back up to heat and serve.

Home Made Chicken Stock

2009-11-02T20:51:00.010-05:00

It is almost impossible to buy chicken stock that isn’t ruined by the food industry's additives, sugar, or bad fats. I have not found a single ready-to-use stock that I want to consume. Fortunately, homemade chicken stock is not difficult to make, and it is well worth the time and easy effort.
In the London area, we have an Organic chicken farm, McSmiths, which I have blogged about in the past. I cannot overstate the importance of a quality protein supplier. The chickens in the grocery stores are loaded with hormones and, in most cases, antibiotics, which do not make for healthy or delicious meals. Find an organic chicken farm in your area. It will mean the world to your family, and to the farmer who is working so hard every day to provide quality food for so many of us.
Once you make a big batch of this golden, hearty stock, you can freeze it in 1 quart containers. It will be the basis for so many beautiful soups all winter long. In fact, my next post will be an old family favorite - Cream of Fresh Tomato Soup. Wait for it. . . .

Enjoy.

Ingredients
2 organic, free range chicken carcasses (locally available at McSmith's Organic Chicken Farm)
2 small carrots, peeled, trimmed
2 small onions, peeled, trimmed, and quartered
2 small celery stalks, trimmed
3 peeled, smashed, garlic cloves
Stems from 1 bunch parsley (optional)
3 to 4 green leek leaves, sliced (optional)
1 sprig fresh thyme
1 bay leaf
4 quarts water, approximately

Directions
In a stockpot, place the chicken bones, then add all of the remaining ingredients, except the water. Add water to cover by 2 inches, bring to a boil and reduce the heat. Simmer uncovered for 2 to 3 hours, skimming as necessary.
Strain through a fine-mesh strainer into a clean bowl and cool. Refrigerate, covered, for up to 3 days, discarding the hardened layer of fat before using or freezing.

Note: for more about McSmith's Organic Chicken Farm, see August, 2009 blog.

Portobello Mushrooms with Leeks, Spinach, and Cheese

2009-10-30T22:16:00.013-04:00

If you are always on the look-out for a lovely, sophisticated, and easy side dish for Sunday dinner or for dinner parties, you will enjoy this. The recipe is for four portobello mushrooms, although I prepared only half of it, using my unbelievable math skills. Depending on the size of the portobellos, two mushrooms might be enough for four people. Still, one of my favorite cooks always said, "You eat with your eyes first." Serving these whole makes such a beautiful presentation, I was thinking of her while I served our Sunday dinner.
Enjoy.

Ingredients:
2 leeks
4 Portobello mushroom caps
3 tablespoons extra virgin olive oil
3 tablespoons balsamic vinegar
Kosher or sea salt and black pepper
2 cups chopped fresh (preferably organic) spinach (about 2 ounces)
1 cup crumbled soft goat cheese, or Greek feta cheese (your preference)

Preparation:
Pre‐heat oven to 450 degrees
Leeks are sandy by nature. Their flavor is well worth the preparation. Here’s an easy way to clean them.
1) Trim dark‐green parts from leeks; slice leeks crosswise, and soak in cold water. Swish leeks to help loosen dirt. Repeat with fresh water until you no longer see any grit at bottom of bowl. Lift leek slices out of water, leaving grit behind; drain them thoroughly on paper towels.
2) Place mushroom caps, gill sides up, on a rimmed baking sheet; drizzle with oil and vinegar, and season with salt and pepper. Bake until caps are just tender, about 20 - 25 minutes.
3) Top with leeks, spinach, and cheese; season again if desired.
4) Bake until spinach wilts and cheese starts to brown, 10 to 12 minutes.

Leek and White Asparagus Soup

2009-10-27T17:16:00.003-04:00

This soup is comfort unlimited! The white asparagus are slightly sweeter than the green, and whenever I see them at the market, I just have to get at least one bunch of them for this soup. I usually cave in, though, and buy another bunch to grill up and then wrap with smoked wild salmon slices (an appetizer extraordinaire if I do say so myself).
But back to the soup. This recipe takes less than 30 minutes to prepare, and will make about 8 cups of soup, once you puree it. Because it is such an easy soup to drink, I love to divide it into 2 cup mason jars to take to school for lunch. Makes my day.
Enjoy.

1 tablespoon extra virgin olive oil
2 celery stalks, chopped
1 or 2 cloves of garlic, grated or finely chopped
1 bunch of white asparagus (approximately 20-25 spears), chopped
3 leeks, whites only, cleaned and cut into rings (as shown)
5 to 6 cups organic chicken stock or vegetable stock
2 to 3 cups almond milk
kosher salt and freshly ground pepper to taste See note.

Saute all the vegetables in the olive oil, adding the garlic last, for 2 to 3 minutes, just until soft. Add the stock, and bring the soup to a boil. Lower the heat, and simmer for about 10 minutes, until the asparagus is cooked through.
Remove the soup from the heat, and let it cool slightly.
Transfer the soup into a blender, in batches if necessary, and blend until smooth.
Return the soup to the pot, add the almond milk and bring it back to heat.
Check for seasoning.
Note: Purists may want to use white pepper, because the soup is a very light color. This is entirely up to purists.

Zucchini Cake

2009-10-27T16:34:00.015-04:00

A zucchini has as much potassium as a banana. This is big news for people like me who have given up the starchy, way-too-sweet banana in favor of feeling well. On the other hand, if you are not a fan of zucchini, the news probably doesn't shake up your world too much. However, when you recall that zucchini can be used in baked goods - well, that's another matter. I also love to make lame excuses for what I am eating, like, "it's not cake - - it's vegetables." But in this case, it is! There is nothing in this cake that is unhealthy in any way. Remember to use organic ingredients when possible, and to use cookware that is safe. There is more about cookware in an earlier blog and in GOOD FOOD.
I adapted this recipe from one in my son's book, "Maximized Living Nutrition Plan," and it is moist and delicious.
Enjoy.

2 cups almond Flour
1/2 cup ground flax meal
1 tablespoon aluminum free baking powder
1 tablespoon Cinnamon
1 teaspoon ginger
¼ to ½ teaspoon cloves
¼ to ½ teaspoon freshly grated nutmeg
1⁄4 to 1/2 teaspoon concentrated powdered stevia (such as KAL brand)
1⁄2 teaspoon salt
1/2 cup walnuts, chopped
4 eggs
1 teaspoon vanilla
1/2 cup organic milk or unsweetened almond milk
2 cups zucchini, grated, then squeezed in a clean towell to remove excess water

Stir together all the dry ingredients, including the chopped walnuts.
Lightly beat together all the moist ingredients (the eggs, vanilla, and milk).
Combine the wet mixture and the dry mixture. Add the zucchini and continue stirring until all ingredients are incorporated.

Place in a greased cake pan (see blog on cookware) and bake at 350º for 50 to 55 minutes.

Chocolate Truffles

2009-10-16T19:02:00.010-04:00

O.K., so we managed to make a Pumpkin Pie for Thanksgiving without poisoning ourselves with sugar and white flour. What now?

Christmas will be here before we know it. Some stores ridiculously display their Christmas trimmings right along side the Halloween decorations. Here is a recipe for Chocolate Truffles which will compliment your Maximized Christmas table without killing you. The recipe is also in GOOD FOOD, listed as Chocolate Ganache, since it can also be used as a frosting for the Chocolate Cupcakes in GOOD FOOD. If that's not enough sweet treats for Christmas, your problems are probably more far reaching than I am professionally capable of handling.
Enjoy.

Ingredients:

· 8 oz. (squares) unsweetened baker’s chocolate chopped into tiny pieces
· 1 cup organic heavy cream
· 1 teaspoon pure vanilla (no sugar – check the ingredients)
· 1/4 teaspoon salt
· Stevia equivalent to approximately 1 cup sugar
· 1 teaspoon instant espresso powder (optional) Note: If you use the espresso powder, you may have to add extra stevia. Taste it.

Preparation:

1) Heat the cream, vanilla, stevia, espresso powder (optional) and salt until bubbles form.
2) Remove from heat. Add chocolate pieces and let melt, stirring occasionally.
3) Let the mixture cool to room temperature, and then chill slightly in the refrigerator. At this point it can be rolled into truffles, which you can then roll in chopped raw nuts, unsweetened shredded coconut, or unsweetened cocoa powder.

The Truth About Corn

2009-10-15T17:20:00.014-04:00

When I was a little girl, the only vegetable I would look at was corn. I thought it was delicious, and when I added butter and salt to it, my love for this golden nuggett deepened. In fairness, the corn I grew up eating 50 years ago, does not exist now. I ate corn that grew only during the summer near my house. If corn was available at the grocery store, it came in a kind of small tactor wagon load right from the local farm. Yum.

Fifty years later - I have changed, and so has corn. The corn we eat now (by the way, corn is a grain, not a vegetable) has been genetically modified to resist chemical pesitcides (one, in particular called Round-Up, by Monsanto Corporation) and fertilizers. No one knows for sure yet, what all the consequences of eating genetically modified foods might be. What we do know, among other things, is that one of the by-products of this genetically modified corn, high-fructose corn syrup, is everywhere, and it seems to be playing a huge part in the obesity epidemic that is sweeping North America. There is a wonderful film, King Korn, that I highly recommend to educate yourself about corn and the "modern" methods and motives for farming it. And, of course, I have recommended Food, Inc. in the past. I encourage you to find a way to see these films, to continue to learn about the North American food supply.

But now, another film has come along that takes the investigation a step further. If genetically modified foods are not healthy to consume, isn't that bad enough? Apparently not.

I am posting a link here to a trailer for a brand new film, Big River, which looks at the underbelly of agribusiness, and follows the run-off from the planting of one acre of corn, and tracks the soil, fertilizer and pesticides downstream, through cancer clusters in Iowa to a Louisiana "dead zone."

The problems with mainstream mass marketing of the North American food supply go far beyond making our bellies fat. Perhaps, until now, we didn't know the long-term problems this system has been causing. With the help of film makers like Curt Ellis and Ian Cheney, now we know. We can no longer turn a blind eye to the malnourishment of our children, grandchildren, and beyond, for the sake of our mealtime convenience. Nor can we exchange quick meal solutions for an unhealthy ecology. This simply can not go on without dire consequences to our health and the health of the rest of the planet.

When I wrote GOOD FOOD, I thought long and hard about the title. Food, I thought, must be good in three ways. It has to look good, it has to taste good, and it has to be good for me. I have now added a 4th "good" criteria. The food I prepare, eat, and feed my family, has to be good for the generations of my family who follow me here.

Please see these films. Pleade with your local video store to stock them if they don't already.

Just think. If enough of us demand real, organically grown, healthy food, maybe someday our children or grandchildren, or at least their children or grandchildren, might enjoy a healthy and delicious ear of corn in the summertime.

FOOD, INC.

2009-10-11T22:55:00.010-04:00

Happy Thanksgiving Everyone! It is my sincere hope that you and your loved ones enjoyed each other's company over a wonderful dinner made of healthy, nutritious food. I feel as though I cooked (and ate) for two days straight! But it was both a pleasure and a blessing that I was able to do so with beautiful, high quality organically grown chickens and vegetables. I even made the Pumpkin Pie we all associate with Thanksgiving Dinner - but mine was the Maximized version. My only mistake was making the pie on Saturday morning - it was all but gone by Saturday night. Yes, I did. I made another one Sunday afternoon for our big dinner Sunday night.
Before dinner, our family went to a local independent film house to see the movie, Food, Inc.
This is, perhaps, one of the most important films of our day. I urge you to see it. I have included a short summary of the film, written by Thom Powers of the Toronto International Film Festival. Here's what he had to say:

FOOD, INC.
You are what you eat. It is a simple expression that bears scary implications as you watch Food, Inc. Director Robert Kenner draws upon the searing reportage of authors Eric Schlosser (Fast Food Nation) and Michael Pollan (The Omnivore’s Dilemma) to explore how modern developments in food production pose grave risks to our health and environment. These writers aren’t radicals or even vegetarians (Schlosser admits that his favourite meal is a hamburger and fries), but they are crusaders when it comes to exposing problems and naming offenders. Food, Inc. makes their critiques vivid by taking us into the lives of people who are fighting back. The documentary never resorts to stunts to make its point – just solid journalism, including hidden cameras that reveal unseemly practices. Food, Inc. cogently explains how unfettered corporations exploited laws and subsidies to create shocking monopolies. In one example, we learn how the food conglomerate Monsanto expanded its control over soybeans from two per cent of the American market to ninety per cent in the last dozen years. Monsanto has the legal backing of a Supreme Court decision, enabling them to litigate aggressively against small farmers. The decision was written by Justice Clarence Thomas, who happens to be a former Monsanto lawyer.
Food, Inc. carefully dissects the cozy relationships between business and government in both political parties. In opposition to these powerful interests, we meet people from all walks of life, from a Republican mother, whose two-year-old son died of E. coli poisoning, to the founder of Stonyfield Farm Organic Yogurt, who flouts conventional left-wing dogma by seeing a positive side to Wal-Mart. . . . . Along the way, we hear stories of heartbreak and outrage, but the film carefully channels these emotions towards opportunities for activism. Watching Food, Inc. gives you a strong appetite for better meals.
– Thom Powers, Toronto International Film Festival

Butternut Squash and Green Apple Soup

2009-10-10T11:07:00.005-04:00

For those of you who enjoy the tastes of fall, and the aroma of fall spices, this soup really fills the bill. I particularly liked the distinctive, slightly sweet taste. The recipe is so simple. The most difficult part is peeling and seeding the butternut squash. Once that's done, you are 15 minutes to a delightful first course.

Ingredients:

1 large yellow onion, chopped

1 tablespoon organic butter

1 butternut squash, peeled, seeds removed, chopped

1 or 2 tart green apples, peeled, cored, chopped (squash and apple should be a 3 to 1 ratio)

3 to 4 cups organic chicken broth (or organic vegetable broth)

1/4 teaspoon salt, a pinch of pepper

pinch of nutmeg (to taste - freshly grated is best)

1/4 to 1/2 teaspoon cinnamon

1 cup unsweetened Almond Milk (original or vanilla flavor)

Preparation:

Combine butter and onion, saute gently for 5 minutes.

Add squash, apple, and broth. Bring to a boil.

Simmer for 10 minutes, or until squash is tender.

Puree.

Stir in Almond Milk and spices to taste.

Enjoy.

Pumpkin Pie

2009-10-07T21:32:00.007-04:00

Pumpkin Pie

Thanksgiving and Christmas are back! Here is a pumpkin pie you can really enjoy without complications (to your health or your waistline). It is sugar free and grain free, and tastes delicious. Sometimes, I impress myself.

Enjoy.

Ingredients:

1 (15 oz.) can pumpkin puree (no sugar or other additives, check the label)
¾ cup “Spoonable” brand stevia or equivalent OR 2/3 cup xylitol (See blog about Stevia)
½ teaspoon salt
1 teaspoon cinnamon
½ teaspoon ground ginger
¼ teaspoon ground cloves
4 oz. organic cream
8 oz. unsweetened almond milk, original or vanilla flavor
1 almond pie crust (see recipe)

Preparation:

Preheat oven to 425 degrees
1) Combine all the ingredients.
2) Pour into a cooled almond pie crust.
3) Bake 15 minutes at 425 degrees.
4) Reduce heat to 350 degrees and bake for an additional 45 minutes.
5) Cool and garnish with whipped (organic) cream, flavored with cinnamon and stevia.

Almond Pie Crust

Ingredients:

1 ½ cups almond meal or almond flour
3 tablespoons “Spoonable” brand stevia, or equivalent, or 2 tablespoons Xylitol
3 tablespoons melted organic butter

Preparation:

Heat oven to 350 degrees

1) Melt the butter.
2) Mix the melted butter with the almond meal and stevia.
3) Pat into a glass pie plate with your fingertips.
4) Gently heat in the oven for about 8 minutes. Do not let the crust go brown.

I hope you enjoy this pie as much as my family does. Happy Thanksgiving!

My friend Chantal's Roasted Cauliflower, Leek, and Garlic Soup

2009-10-06T18:37:00.005-04:00

If you have been looking at the beautiful leeks in the grocery store, and wondering what you might do with them, here is one of my favourite fall soups. I have been having a giant cup of it for lunch every day at school, and it makes me feel so warm and full, although the actual calorie load is extremely light. Thanks to my friend Chantal for this delicious recipe.
Enjoy.

Ingredients:
· 3 Leeks – white ends only (To clean the leeks, which can be quite sandy, slice them half way through, lengthwise, and open them out slightly under running water. You are going to put them through the blender later anyway, so don't worry too much about the shape they're in when you roast them.)
· 1 Head Cauliflower
· 1 Head Garlic
· Olive oil
· Nutmeg to taste
· Salt and pepper to taste
· 3 cups organic chicken stock
· 1 cup organic milk, or unsweetened almond milk

Directions:

1) Clean, prep & place all ingredients on a baking sheet. Spray or drizzle with some olive oil, and sprinkle with salt, pepper, and a bit of freshly grated nutmeg.
2) Roast at 425 degrees for 30 minutes.
3) Remove vegetables from oven and put into 3 cups of organic chicken stock.
4) Simmer another 30 minutes.
5) Puree in a blender - or by using an immersion blender.
6) Add 1 cup organic milk, or unsweetened almond milk.
7) Bring back to heat and serve.

One of my Favorite Lunches - Avocado Halves Stuffed With Tomato and Feta

2009-10-03T21:32:00.006-04:00

This is one of my favorite lunches from GOOD FOOD. The presentation makes it beautiful enough for company, and the taste is lovely. The trick is to use just ready avocados. I like to buy them when they are under ripe and very firm, and leave them on the kitchen counter for a day or two until they are just giving way to the touch. I also sometimes substitute a handful of diced grape tomatoes for the whole roma variety.

Enjoy.

Ingredients:

1 ripe avocado
1 small ripe roma tomato, cut into 1/4-inch dice
1 tablespoon crumbled feta cheese
1 tablespoon freshly squeezed lemon juice
1 teaspoon snipped fresh parsley, or basil, or chives (to your taste)
2 teaspoons raw pumpkin seeds
Salt and freshly ground black pepper

Directions:

1) Halve avocado lengthwise, and remove the pit.
2) Top each half with tomato and feta.
3) Drizzle with lemon juice, and garnish with chives and pumpkin seeds.
4) Season with salt and pepper, and serve.

Serves 2

Garden Fresh Basil Pesto

2009-10-03T17:42:00.009-04:00

This recipe is so simple and so delicious. Right now, before the weather changes, you will want to harvest your beautiful basil and make up a giant batch of pesto. It will keep in the refrigerator for a couple of weeks (if it lasts that long), or you can freeze it in ice cube trays and use little amounts later. (See below for more on freezing.)

All you do to make a big batch of Basil Pesto is this:
Put two to three cups of basil leaves in a food processor with 2 or 3 cloves of garlic, about 1/2 cup of pine nuts, olive oil (the amount of olive oil depends on the texture you desire - so more or less depending on how thick you want the pesto to be), and approximately 1/2 cup grated quality Italian parmesan cheese, and YUM!

Note: If you intend to freeze some of the pesto in ice cube trays or small containers, this is easily done, and works very well. However, it is wise to omit the Parmesan cheese from the recipe, and add it when you thaw the pesto for use within a week or two.

Pesto is wonderful as a side sauce over an otherwise ordinary grilled chicken breast, or, for you grain eaters, it is always a wonderful pasta sauce or pizza topping (used in place of tomato sauce).
I am making myself hungry.

Enjoy.

Cookware and Kitchen Tools

2009-10-03T10:30:00.009-04:00

Every recipe in GOOD FOOD has been tested. This has meant a lot of cooking, and a lot of eating. Much of the testing was done while I was on sabbatical in a rented apartment where the owners obviously did no cooking, judging by the kitchen tools available to me.

I had brought along my own sauté pans (Earth Chef ceramic coated cookware), my own $11.00 travel blender, and my own “on-it’s-last-legs” Black and Decker $39.00 food processor. I had to buy an inexpensive stainless steel sauce pot, cupcake papers, and parchment paper to line the “suspicious” baking pans available in the apartment. This taught me a great lesson about the “Maximized” kitchen. I came to realize that you actually need very little special equipment to live a “Maximized” life. But I do recommend that you invest in:
· A food processor
· A blender
· One heavy bottomed soup pot (I recommend cast iron, followed by stainless steel.)
· One heavy bottomed 2Litre pot (I recommend cast iron, followed by stainless steel.)

The last thing I recommend is the purchase of a new generation of non-stick cookware.

I am frightened to use Teflon non-stick pans. Do some research on teflon, and you will want to throw out all your teflon pans and replace them with one or two sizes of either “Green Pan” (available at Target in the U.S.) or “Earth Chef” (available at Zellers in Canada) sauté pans. I specifically recommend these pans because, while they are non-stick surfaces, they are not coated with Teflon or other toxic non-stick materials. These pans are inexpensive and will be a giant first step in removing toxins from your kitchen tools and techniques.
The picture above of the two non-stick sauté pans I use may help you recognize the “Earth Chef” or “Green Pan” ceramic powder coated non-stick pans you should look for.

Glass cookware, such as Corning Ware, is also acceptable. I like to use Pyrex or Corning Ware for oven dishes of all sorts, from cakes and pies to Lemon Chicken.

A word about Stevia - Life is Sweet. Sugar is not.

2009-10-03T09:28:00.012-04:00

The more people who begin to eliminate sugar from their diets, the more questions I get about Stevia, the all natural, herbal sweetener. Recipes call for varying amounts of stevia, and, depending on the source of the recipe, a disaster may be imminent if you are inexperienced with the varities of stevia and xylitol on the market.

If you can find “Spoonable” brand Stevia, equivalencies are not an issue. Just use the “Spoonable” brand measure for measure with the amount of sugar or "sweetening power" called for in your recipes. It is still important to taste your recipe and adjust the amount of stevia accordingly. Too much Stevia may taste bitter. Cinnamon is a helpful addition to reduce bitterness or aftertaste, especially as your tastes change.

Xylitol is sweeter, so I generally measure less Xylitol for a sugar substitution in a recipe. Check out the Lemon Curd Custard Cups blog from August of this year for more about Xylitol.

I like KAL stevia, a concentrated powder brand which has one of those teeney-tiny spoons in the jar . . . Each of those teeney tiny spoons is equal to about 1 (real) Tablespoon of sugar. When a recipe calls for a cup of sweetening power or 1 cup of sugar, I add about ¾ of a REAL teaspoon of the KAL powdered Stevia. KAL brand is available online or at Whole Foods. It also comes in liquid form, where 5 drops equals approximately one Tablespoon of sugar.

Too much stevia in a recipe is never tasty. What I usually do when I am preparing a recipe for the first time is this:
I mix the dry ingredients together (i.e., the almond flour and/or flax meal, the baking powder, the flavourings such as cinnamon, and the stevia, going easy on the stevia if I am not sure. (You can always add stevia, but you can't take it out once it's in there.) Then I taste the dry mix, and add stevia if I think it's necessary.

The bottom line: There is a label on the stevia or xylitol you have. Read, taste, and adjust your recipes to suit yourself and your family.

Stevia is often sold as a nutritional supplement and not as a sweetener or food additive. Look for it at Wal-Mart, GNC, Whole Foods, and other health food stores. Check the ingredients.

Do NOT use stevia which contains maltodextrin (a corn product, which will, as you know turn to sugar once you begin to digest it).

I look forward to all your comments and questions.

Life is sweet. Sugar is not.

Chili Lime Salad Dressing

2009-09-14T19:43:00.005-04:00

When it comes to salad dressing, I sometimes get tired of the same flavors. Balsamic vinegar and extra virgin olive oil is my typical mix, but tonight I had two limes that needed to be used, and I used them for a really interesting salad dressing which I thoroughly enjoyed. Here's that recipe:

1/2 cup freshly squeezed lime juice
1 cup extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon Mexican chili powder (Check the label. You dont want spices with MSG or other crazy ingredients.)
1 or 2 cloves garlic, minced or grated into the mix

Pour all the ingredients into a re-sealable jar, and shake vigorously. Makes 12 oz.
This dressing took me about 3 minutes to prepare, and I will have it to enjoy for a week or two. I think you'll enjoy it, too.

Buffalo Chicken Wings

2009-09-10T20:11:00.013-04:00

Who doesn't love Buffalo Chicken Wings? The problem with the deep fried kind is, of course, the oil - not only the type of oil used, which is a problem in the first place, but the temperature you need to reach to deep fry the chicken wings. High temperatures de-nature oils, and render them toxic. Here is an alternative method for baking Buffalo Chicken Wings which I think you will enjoy. There is a bit of "do-ahead" preparation, but the end product is tasty and (yes) crispy, without smoking up your kitchen. (By the way, if your weather permits, you can do the "baking" on your covered bar-b-que grill if you prefer.) Here's the method:

1. Cut 12 organic, free range, antibiotic free chicken wings into halves, and pat dry. (Get them as dry as you can.)
2. Steam chicken wings for 20 minutes, giving them as much “breathing space” as you can. This can be done with a vegetable steamer inserted into a large pot, or in a bamboo steamer. The steaming will render a lot of fat from the chicken wings; and this should be taken into consideration when choosing your steaming method. Depending on the quantity of wings you are preparing, you may have to steam two batches, rather than pile the wings on top of each other during the steaming. The more breathing room the wings have, the more efficiently the fat will be rendered out of the wings.

2b. Although the steaming method is optimal, you may opt to simply boil the chicken wings for approximately 12 minutes, and then follow the rest of these directions as written. I have boiled the wings for the sake of convenience, and the end product is delicious.
3. Chill the steamed wings for at least one hour in the refrigerator.
4. Remove the wings from the refrigerator and bake them in the oven @ 425 degrees for 40 minutes, turning them over after 20 minutes. If you have a rack that fits over a 4-sided baking sheet, use it. If not, use the baking sheet without the rack.
5. As soon as you take them out of the oven, toss them in ½ cup of your choice brand of a quality Hot Sauce and 1 stick melted butter. (Use an organic butter.)
This is enough sauce for 24 wing halves.

Is all this extra preparation worth the trouble? To masses of people who are happy to eat whatever is fast and tasty, perhaps not. But to those who have done any investigation into the North American (processed) food supply, and found it inferior at so many levels, yes. It is worth it.

Non-Toxic Window Cleaner Recipe

2009-09-02T18:57:00.003-04:00

For those who are interested:

Non-Toxic Widow Cleaner

1/4-1/2 teaspoon natural liquid detergent
3 tablespoons vinegar
2 cups water
Spray bottle

Mix all of the above ingredients in a spray bottle and shake it up. The soap in this recipe cuts the wax residue from the commercial brands you might have used in the past.

Sun Dried Tomatoes and Other Wonders

2009-08-31T16:57:00.007-04:00

I have had to make lots of changes over the past three years. At first it was simply annoying that I felt I could no longer eat my favorite foods. Then, when I realized that Stevia and Xylitol could indulge my sweet tooth, I thought I might actually be able to stick with this new "Maximized" way of living and eating. Little by little, I found ways to alter traditional recipes. Now, at last, I can't imagine eating beef that is raised in a confinement lot or white bread that makes me crave other processed, unhealthy foods. And now, at last, I realize that I can change most, if not all, of my old favorite recipes so they look good, taste good, and are good for me.

One of the changes I have had to make is in condiments and dressings. Nearly all bottled or jarred salad dressings and condiments are packed in canola oil. So when I want to make my "Sundried Tomato Pesto," I have to start from scratch. I am happy to do it because I know I can enjoy it without worrying that it will make me ill. When it is ready, I can use it to spread on my Flax Seed Bread, or rolled in a flattened chicken breast, scewered with a sprig of rosemary and grilled on the bar-b-que. For those of you who follow the Core Nutrition Plan, this pesto is unbelievable thinned with pasta water and poured over whole grain Italian pasta. Do I have your attention?

Sundried Tomatoes in Oil

Once you prepare these, you can store them in the refrigerator for up to six weeks, if they last that long.

Buy dried sundried tomatoes. They are available in many grocery stores, and sometimes you can find them in bulk food markets.

To reconstitute the dried sundried tomatoes, cover them with boiling water, and let stand for two minutes.

Drain and let them "air out" for about ten minutes.

Place the reconstituted sundried tomatoes in a jar, and cover with oil and other seasonings. I like to add a clove of garlic, salt, pepper, and sometimes a bit of balsamic vinegar. As long as your ingredients are "Maximized," suit yourself.

Sundried Tomato Pesto

Into a food processor, add a jar (about 1 cup) of your made-to-order wonderful sundried tomatoes in olive oil, 2 or 3 cloves of garlic, and approximately 1 cup of fresh basil leaves. Blitz, adding a bit of oilive oil, if needed, and about 1/3 cup of freshly grated Italian Parmesan cheese. Taste. Add salt and pepper to taste if desired.

Keep this spread at room temperature if using that day over whole grain Italian pasta, or refrigerate for up to two weeks.

FOOD MATTERS

2009-08-31T08:36:00.008-04:00

Nothing like a whirl wind, big city, fun packed weekend to remind us "we are what we eat." I live in a small town, by big city standards, so visiting Chicago for the weekend is terrific in so many ways. My husband is a marathon runner, and generally speaking, he can "get by" with foods that will send my blood sugar into a roller coaster ride. During the summer months, however, I fancy myself a rollerblade wonder woman, and therefore don't tend to worry if I test the waters of cullinary delights on "special occasions." Big mistake. Huge.

After only three days of "vacation food," we both returned to our Maximized way of life feeling bloated, tired, and cranky. I spent the entire day following our trip re-filling our fridge with fresh vegetables, and cooking Sunday dinner, which for us included organic free range chicken. By Monday morning, we felt somewhat better, and we made a pact. This "vacation food" was enough to ruin any vacation - we won't fall prey again.

There's a problem with this pact. Even the finest restaurants add "stuff" to their healthiest dishes so they will appeal to a mass audience. These additions are meant to make the food look and taste "better." We ate foods like broiled salmon with roasted zucchini, chopped seafood salad, and chicken picatta, and we specifically asked what oil was used for cooking before we ordered the food. We completely avoided the beautiful bread baskets served with every meal, and desserts were not only off-limits, but frankly something that neither of us wanted. So why did we feel so lousy by the time we got home?

I am no doctor. I am not a nutritionist. I only know what works for me. Eating fresh, simply prepared food without hormones or additives - which means nothing that comes in a box - and relying on proteins that are raised the way nature intended - this is what works for me. Unfortunately, the North American diet is a lot more complicated than that, and it is literally endangering the health and well being of everyone who eats it.

There are a number of really good movies you can watch to educate yourself about the commercial food industries. FOOD MATTERS is a very good place to start. You can watch it on the internet at http://www.foodmatters.tv/ and FOOD, INC. will be in theatres this fall. There are also lots of tell-tale videos on Youtube about commercial beef and chicken. One noteworthy one is called DIRTY Little SECRET about MEAT . It is American, but applies equally to all North American consumers. Great books include "MAXIMIZED LIVING NUTRITION PLANS," available from your chiropractor, and "GOOD FOOD," available for download at http://tinyurl.com/ozx9wh . Both of these books have LOTS of recipes that will keep you and your family healthy and enjoying real food for many years to come. GOOD FOOD got its name because food has to be "good" in at least three ways: It has to look good; it has to taste good; but most importantly, it has to be good for you. Don't be fooled by cheap immitations. You deserve better.

Bon Appetite.

Basil Vinaigrette

2009-08-25T21:28:00.005-04:00

This time of year, I always have too much basil. Since July, I have harvested twice, and although I love pesto, I really dont want to make another batch of it. Even a delicious sauce like pesto can get boring if that's all you can think to do with the basil that's in such abundance in summer. In this vinaigrette, basil, roasted garlic and good Italian Parmesan cheese are paired with balsamic vinegar and fine quality olive oil. How's that for a scrumptious use of basil?!

Ingredients:

1 cup fresh basil leaves
1/4 cup roasted garlic
2 tablespoons freshly grated Italian Parmesan cheese
1/4 cup balsamic vinegar
1 1/2 to 2 cups extra virgin olive oil
Kosher salt and pepper to taste

Directions:

Roast a head of garlic and let it cool.
Later in the day when the garlic has cooled: In a blender, combine the basil, garlic, cheese and vinegar. Slowly blend in the oil. Add salt and pepper to taste.

Choosing Hot Peppers at the Grocery Store

2009-08-22T14:48:00.007-04:00

A few of the recipes in GOOD FOOD call for the use of a Serrano chili. Use a Jalepeno anytime you cannot find a Serrano in the grocery store. This tip may help you decide which pepper to choose.

"Ever take home a jalapeño chili pepper from the grocery store and have it either be so lacking in heat it may just as well be a bell pepper, or so hot a speck will create a raging inferno in your mouth? Here's a quick tip for choosing jalapeños that can help you decide which ones to pick. Jalapeño chilies progressively get hotter the older they get, eventually turning bright red. As they age, they develop white lines and flecks, like stretch marks running in the direction of the length of the pepper. The smoother the pepper, the younger, and milder it is. The more white lines, the older and hotter. Red jalapeños are the most hot, because they've been maturing the longest. "

"If you are trying to avoid the hottest jalapeños, pick the chilis without any striations. If you are looking for heat, find a red jalapeño, or a green one with plenty of white stretch marks. Note that this is just a guideline. There is still plenty of variation among individual peppers. You can find hotter-than-Hades peppers without any white lines. But your chances of picking a mild one are better if you go for smooth. Or if you are looking for heat, you will more likely find that in a pepper with lots of lines. "

"I would like to clarify here that this tip is based on absolutely NO scientific evidence. I have seen this approach mentioned by others (online), but who knows what is really going on? I do know that they are developing much milder variety of jalapeños these days. I also know that the capsaicin, the chemical that gives chilis their heat, is concentrated in the seeds and ribs. The flesh of the chili that is closer to the seeds will be hotter than the flesh near the tip. This is established fact. Perhaps chilis that are more mature have more of their capsaicin distributed throughout their flesh than the younger ones? Perhaps hotter varieties of jalapeños develop striations and milder ones do not. I have never eaten a mild red or striated jalapeño. But several times I have bought perfectly smooth, beautiful jalapeños only to be disappointed in their complete lack of flavor and punch. So, please take this tip with a grain of salt. Since using this approach I have not encountered a dull jalapeno."

To view the picture above, simply double click on it for a larger image. You will see the "stretch marks" or "striations" more clearly.

Garlic Parmesan Flax Seed Crackers

2009-08-21T14:49:00.008-04:00

Have you tried the Garlic Parmesan Flax Seed Cracker recipe in GOOD FOOD? I make it at least every two weeks, simply because it smells so great, tastes so good, and provides that "crunch" we tend to miss when we get the junk food out of our lives.

This recipe can be tricky to make. Over the past 6 months or so, I have developed a somewhat easy method for preparation, and I thought it might be good to share it with you.

I mix all the dry ingredients together, add the water and mix it all together. This forms a "ball of dough" which I form into a rectangular disc and place on a silicone baking pad in the middle of a cookie sheet. (If I didn't have the silicone pad, I would place the "disc" on a sheet of parchment paper big enough to cover the cookie sheet.) Then I cover the disc with another sheet of parchment, again big enough to cover the cookie sheet, and I roll out the "dough" between the two sheets with my rolling pin until it is approximately 1/8 of an inch thick. The rolled product covers nearly all of the cookie sheet. Rolling the dough between the two sheets allows the rolling pin to glide evenly without sticking, so getting it to 1/8 of an inch is much easier. Then I simply remove the top sheet of parchment, and bake at 400 degrees for 15 to 17 minutes. I set my cook timer for 15 minutes, and then WATCH the sheet of cracker VERY carefully, and AS SOON as the edges become dark, OUT of the oven it comes.

Here's another hint. Sometimes, when the outer edges are beginning to brown, the middle is not quite done. What I like to do, once the giant cracker has cooled, is to take the "softer" middle of the cracker and put it back in the turned-off oven. This helps to dry that middle so it will be nice and crunchy.

One of these giant crackers is supposed to be broken into smaller pieces and served with hummus or some other dip. In my family, this almost never happens, because breaking off pieces of the giant cracker is so irresistable when it is cooling, half of it is gone before we know it.

Maybe I should prepare two recipes.

Lemon Curd Custard Cups

2009-08-18T08:09:00.005-04:00

One of the advantages of a blog is that changes can be made. Since GOOD FOOD was introduced, I have continued to experiment, test, and tweak the recipes. I have help. My family gets a taste of any new or changed concoctions I come up with, usually for Sunday dinner.

The first change I want to make to the recipes in GOOD FOOD came about that way. I had been attempting to invent a lemon meringue pie, using the Lemon Curd Custard Cups recipe. The pie recipe is still "under construction," but the original recipe has a flaw that must be dealt with. It is WAY TOO SWEET if you follow the directions in the recipe book, ESPECIALLY if you use Xylitol as recommended.

Here is the change I want you to make to your recipe book:

The recipe calls for 1 1/4 cups of Xylitol.

The recipe needs approximately 1/2 cup of Xylitol.

Xylitol is very, very sweet. Always feel free to taste-test any dessert recipe to ensure the sweetness is to your liking.

When the Lemon Meringue Pie recipe is perfected, I will post it immediately.

Cucumber Salad

2009-08-18T07:53:00.007-04:00

Who doesn't love cucumbers, especially when they are locally available, and deliciously cold and crisp on a summer evening? Here's another recipe that is not included in GOOD FOOD, simply because it is so easy.

Cucumber Yogurt Salad Recipe

Ingredients:

2 cucumbers, peeled, quartered lengthwise, then sliced
1 cup (approximately) Organic, full fat, Plain yogurt
1 teaspoon dried dill, or a couple of teaspoons of fresh dill
Sprinkling of kosher salt and pepper

Preparation:

First taste the cucumbers to make sure that they are not bitter. Depending on the variety of cucumber you are using, and many other factors, you may find a cucumber that is distinctly bitter in taste. If this happens, soak the cucumber slices in (kosher or sea) salted water for half an hour, or longer, until the bitterness is reduced, then rinse and drain before using.

To make the salad, simply gently mix together the ingredients.

Salt and pepper to taste.

Note: If you don't like dill: My mother used to prepare this summer cucumber salad using marjoram, and it was delicious. Thanks, mom.

McSmith's Farm and a Lemon Chicken recipe

2009-08-17T13:43:00.004-04:00

I have been to McSmith's Farm twice in the past 5 weeks. What a lovely experience. This farm is the real deal. They sell fresh, organic, free range chickens every two weeks on a Saturday morning from around 10AM to 1PM. From the London area, going south on Wellington Road, the cutoff for McSmith's Farm is exactly 9 km south of Regina Mundi Highschool. Just follow the signs - believe me - it will be worth it.

McSmith's also has fresh and frozen organic, free range chicken pieces, such as boneless, skinless, chicken breasts, and bone-in chicken thighs (my favorites). They are pre-packaged in freezer safe storage pouches, so they could not be more convenient to have on hand. I was so delighted with the quality of the chicken that I went out and bought a separate small freezer. For more information on McSmith's, you can check their website at mcsmithsorganicfarm.com, but for now, I want to share a new lemon chicken recipe that I tried the last time I had the bone-in chicken thighs on hand. This recipe is not in my recipe book, GOOD FOOD, but I wanted to share it becauseI KNOW you will enjoy it. We sure did.

Lemon Chicken

Ingredients

3-4 pounds chicken parts (thighs and legs recommended), skin-on, bone-in, trimmed of excess fat
2 Tbsp lemon zest
1/3 cup lemon juice
2 cloves garlic, crushed
2 Tbsp fresh chopped thyme (or 2 teaspoons dried)
1 Tbsp fresh chopped rosemary (or 1 teaspoon dried) (optional)

1 teaspoons salt
1 teaspoon black pepper

2-3 Tbsp melted butter
Lemon slices for garnish

Method
1 Place lemon juice, lemon peel, garlic, thyme, rosemary, salt, and pepper in a small bowl, whisk to combine. With the tip of a sharp knife, cut into each chicken piece one or two times by about 1/2 an inch. (This will help the marinade penetrate.) Place the chicken pieces and the marinade in a gallon-sized freezer bag. Rotate the bag so that all chicken pieces are coated with the marinade. Seal the bag and place in a bowl in the refrigerator (in case of leakage). Let marinate for 2 hours.

2 Preheat oven to 425°F. Remove chicken from marinade and place in a single layer in a large baking dish, skin side up. Reserve the marinade. Use a pastry brush to brush a little melted butter on to each piece of chicken.

3 Bake for a total of 50 to 55 minutes, until the skins are crispy brown, and the chicken is cooked through, juices running clear (breasts have an internal temperature of 165°F and thighs 175°F). Half-way through the baking, at about the 25 minute mark, baste the chicken pieces generously with reserved marinade.
Depending on the size of the breasts, they may be ready before the thighs, so if you are cooking a mix of chicken parts, keep that in mind, you may have to take them out of the oven before the thighs.
Let rest, covered in foil, for 10 minutes before serving.

4 Pour the juices from the pan into a serving bowl. Use a tablespoon to skim the fat off the top (save the fat for cooking with later, or discard, but do not discard down the drain or it will solidify and clog your drain). Serve the chicken with the juices on the side or a little poured over the top of the chicken.

Serves 4-6. Serve alone or with steamed vegetables, or "Cauliflower Rice."

Welcome

2009-08-17T13:38:00.003-04:00

Since the first day I released "Good Food," I have wanted to create a blog for people who have bought or downloaded the book, as well as for those who have simply tried a few of the recipes I have shared through the Maximized Living Makeovers, newsletters, etc. I wanted to blog about the recipes, the processes, and the tricks and tools I have picked up over approximately 3 years of developing the recipes and the "Maximized" lifestyle for my family.

This has been a journey for me, as it may be for you. I want to hear your stories of overcoming the habits and pitfalls of the North American food supply, which, left unchecked, will have a devastating effect on your health, and the health of those you love. The happiest accident of the journey for me has been that I have discovered a world of what I like to call "Gourmet Good Food, Maximized." When I see a chef's beautifully prepared masterpiece, the first thing I want to do is "Maximize" it and enjoy eating it with my family. You can do the same. I hope you will then share your recipes, and the triumphs as well as the tragedies you encounter in your kitchen on your own journey to a "Maximized " lifestyle. And be sure to ask any questions you may have - they are usually questions for which LOTS of people need answers.

So, welcome, and, as one of my absolute favorite chefs, Jacques Pepin, always says, "Happy Cooking."