Very Good Vegetable And Bean Salads

Whether you are on a diet or just watching what you eat there is nothing quite like a filling vegetable and bean salad to provide both nutrients and flavor as the two types of foods go hand in hand. There are so many types of vegetables to choose from and beans have the highest source of antioxidants of all foods making them the ideal choice for health reasons. Also, turn to beans for your fill of fiber as they offer about twice as much as the majority of vegetables.

Get into the habit of eating a salad as the main course once or twice a week instead of as an appetizer or side and you will be able to easily incorporate both vegetables and beans into your diet.

Get Your Bean at Good Prices

There are a number of places where you can get great coffee beans for your own brewing tendencies. However there are also a number of places where you can get just average beans for way too much money. Nobody wants to spend more than they have to do to get their caffeine fix and you shouldn't have to as there are numerous places where you can get relatively low-cost beans for your coffee machine. One of the first things you should do before you make any bean purchases is survey the scene; you may find that some beans are a lot more reasonably priced that you once had figured.

To Bean or Not To Bean

It is the belief in many quarters that getting freeze-dried coffee, canister coffee, or pre-ground coffee is just as good as getting the good stuff from your designer coffee bean boutique. If you are in this camp and this is a belief which you share then you should certainly explore this option as an alternative as well. Many people are completely satisfied with the product which is brewed from a freeze-dried or pre-ground canister style coffee.

VEGAN Pumpkin Pie

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

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

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

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

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

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

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

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

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

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

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

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.