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Wednesday, June 30, 2010

Dairy FREE, Gluten FREE, Sugar FREE Coconut Ice Cream

You CAN enjoy ice cream on your Maximized Living Nutrition Plan.  As requested by Megan from Chippewa Falls, Wisconsin, here is an easy, simple recipe for delicious Coconut Ice Cream.  No more spending $6 on a pint of Coconut Bliss!  :)  Now, as a wedding gift we received an old fashioned crank ice cream maker from Dave's parents, so I'm not sure if the directions differ with an electric one.  Just make sure the freezer bowl is frozen.  Leave it in the freezer until you’ve got your ingredients mixed in a bowl first:

1 can  organic full fat coconut milk
1/2 c shredded unsweetened coconut
3 tsp powdered stevia OR 1/4 c honey (adds sugar)
Fresh berries for garnish

Soak dried coconut flakes in filtered water for a few hours to soften.  Drain the coconut thru strainer shaking off any excess water and mix it in a bowl with the coconut milk and stevia.  Assemble and pour into ice cream maker.  Start cranking, or if you're blessed with an automatic machine, sit back and wait for it to get ready for you.  It will should firm up in about 25 minutes. Top with berries and almonds and you've got THE best summer treat!

OPTIONAL 1:  You can also add a little raw milk for a lighter ice cream texture, I'd recommend probably around 1/2 to 1 cup.

OPTIONAL 2:  Second round, I threw some young coconut flesh into the blender with a little of the coconut water until it was smooth (used about half of a young coconut).  Added that in to the ice cream and it definitely gives it more flavor and firmer texture.  Try it if you feel up to it, but it's great with just the coconut milk, too!

Looking for more easy ice cream options?  Check out my recipe for Simple Sorbet.  More ice cream recipes to come thru the summer!

Sunday, June 27, 2010

Strawberry Lime Shake

Strawberry Lime Shake

1 cup organic unsweetened almond milk
1/2 cup organic full fat coconut milk
1 cup frozen organic strawberries
1 Tbsp fresh lime juice
1 scoop grass fed/organic protein powder
1 Tbsp coconut oil (optional)
1-2 tsp lime zest (optional)

Add all ingredients into blender and blend speed until smooth.

Friday, June 25, 2010

Gluten FREE Banana Bread

A family requested this a recipe for gluten free, low sugar banana bread.  It's the favorite after school snack for this family of 5.   Now, I prefer to include a little bit of honey in my banana bread just to achieve that level of moistness, but you can of course exclude it all together and use just stevia.  And keep in mind that bananas are very high in sugar, so if you're on the Advanced Plan, I suggest using zucchini's instead to lower the GI of this bread.
Gluten FREE Banana Bread

3 c almond flour (it's cheaper to grind raw almonds into a fine powder in your food processor rather than buy almond flour/meal)
1/8 c of honey (omit if advanced)
3 tsp plain stevia powder
3 free-range eggs
3 very ripe bananas (use zucchini if Advanced)
3/4 tsp baking soda
1/2 tsp Bragg's apple cider vinegar
2 tsp cinnamon
1/2 tsp nutmeg
1 tsp vanilla extract
1/4 tsp sea salt
Handful or two of raw nuts, carob chips or 73%+ dark chocolate chips (optional)

Smash bananas with fork or puree in a food processor.  Mix all ingredients together until smooth.  Pour in a coconut oil-greased loaf pan and bake at 350 degrees F for 50-60 minutes.  If using 3 mini loaf pans, bake for only 40 minutes.  Almond flour is loaded with good fat and is low carb, 100% gluten free!

Wednesday, June 23, 2010

Citrus Beet & Rhubarb Salad

We happened upon some more rhubarb from a friend this week, our lucky day!  Here's a fresh spin on using rhubarb in something other than a dessert.  :)  I was inspired to do this salad from one I had a Good Earth a while back, possibly even last spring.

This salad won't qualify for the Advanced Plan, but it's a refreshing summer salad that Core followers can enjoy.

Beet, Rhubarb, and Orange Salad
Makes 2-3 servings

4 red and/or yellow beets
Sea salt to taste 
2 Tbsp coconut oil

3 c filtered water
2 tsp powdered stevia
1 pound peeled and trimmed rhubarb stalks, cut into 1/2" slices
1/2 tsp orange zest
3 large oranges
2 Tbsp Bragg's apple cider vinegar
1 Tbsp fresh lemon juice
1 Tbsp minced shallot
2 Tbsp olive oil
3 tsp raw honey

10 fresh mint leaves, coarsely chopped

Sea salt to taste
Fresh black pepper to taste
3 c watercress sprigs (or other salad greens)
Top with raw goat cheese (optional, we didn't have any but I bet it'd be good!)

1.)  Preheat oven to 400°F. Place beets on large sheet of foil. Drizzle with 1 tablespoon coconut oil; sprinkle with sea salt.  Wrap beets in foil.  Roast beets until tender when pierced with fork, about 1 hour.  Unwrap and cool beets.  Peel, then chop into bit size pieces.

2.)  Bring 3 cups water, 3 tsp honey, and pinch of sea salt to simmer in large saucepan.  Add chopped rhubarb.  Simmer over medium heat until just tender but still intact, 1 to 2 minutes (do not overcook or rhubarb will be mushy).  Using slotted spoon, transfer rhubarb to platter and cool completely. (Beets and rhubarb can be made a day in advance!)

3.)  Grate enough peel from 1 orange to measure 1/2 teaspoon, transfer to small bowl and reserve for dressing. Segment the oranges, working over the orange zest bowl to catch juices (squeeze membranes to release juice before throwing away). Add orange segments to a separate large mixing bowl.

4.)  In the small bowl, whisk together orange zest, orange juice, apple cider vinegar, lemon juice, minced shallot, stevia, mint leaves and 2 tablespoons olive oil into bowl.  Season dressing with sea salt and pepper.

5.)  Time to plate:  Lay down a bed of watercress.  Add beet mixture on top and garnish with raw goat cheese/pine nuts/slivered almonds if desired.

Sunday, June 20, 2010

Questions Answered: Cholesterol

I love when you, my supportive readers, ask me questions!  I always try to reply within a few days, depending on how much Internet time I get, but I will always get back to you!  Feel free to ask anything, as they say in school "no question is a dumb question."  I'm a strong believer that health is a constant learning process.  And I love the off the wall questions that really get ME thinking and researching, because it helps me to learn more right along with you.

Today's Questions Answered comes from a mom who lives in the U.P. of Michigan (home for me!).  This is great, love it, thought this will apply to new visitors to Healing Cuisine by Elise so I wanted to share my response with everyone:
First let me tell you that I enjoy looking at your Healing Cuisine.  And it must be working because you look wonderful!  Now, I have a question.  I now have to be extremely careful of eating foods with cholesterol, salts and sugars in it.  I only eat foods with 0 cholesterol or no more that 5 to 10 grams per serving.  I am pretty good at watching those sugars and we use stevia at home.  We don't eat out very often as I know what I am putting in my mouth by cooking at home.  Do you have any recipes for someone like me?  Or are you creating anything for someone who has problems like I do?  I cannot eat cheeses, eggs, or any kinds of desserts.  So, am wondering if you have any new recipes to try?  Thank you so much Elise!  Love your page and believe in what you are doing and I also believe in Chiropractic!!!  I go weekly.  I wish you nothing but success and happiness.
                                               ~ Upper Peninsula Mom

Hi U.P. Mom,

The best advice I can give you is to read the book that I model my recipes and entire lifestyle after called Maximized Living Nutrition Plans: http://maximizedliving.com/health-products/p-26-maximized-living-nutrition-plans-book.aspx

This book provides you with everything you need to know on how to eat right and live a healthy lifestyle thru your food.  It's perfect for your situation and will answer all of your questions clearly with supporting recipes.

All of the recipes on my website will fit your needs of no-to-low sugar, only healthy salt (sea salt) and limited dairy.  Sometimes I do use organic Greek yogurt or sour cream, so watch for that, but otherwise the recipes will ALL be perfect for you.  I follow a Foods by God vs Foods by Man mentality: meaning you can eat unlimited Foods by God (foods placed on this Earth by God for us to enjoy) and limited to NO Foods by Man (boxed food, altered foods, chemicals/sugars/bad fats).

Just wondering, why do you feel the need to watch your cholesterol intake?  I realize this is a common misconception in today's society and is something I am helping my patients to overcome every day. Cholesterol is a whole subject in itself, but basically your body NEEDS cholesterol not only for cell repair, but also helping insulate nerves, producing certain hormones and helping your liver make bile acids.  Your liver makes about 80% of the cholesterol in your blood.  About 20% needs to come from your diet.  (Animal products that you eat, such as meat and dairy foods, contain dietary cholesterol.  Vegetables do not.) Cholesterol is in every cell in your body, and every cell NEEDS it.  You can't live without cholesterol, which is one type of the fat-like substances (lipids) in your blood.  Did you know your brain is made up of 60% fat? Cholesterol goes on to support the cell membranes which are composed of lipids in the brain.  The misconception lies in the source of the cholesterol, aka healthy vs bad fats.  I can discuss this more with you if you'd like, but the ML Nutrition Plans book does a great job on this subject.

I hope that answered your questions, or at least dented the surface.  If you have specific recipes you'd like transformed into Healing Cuisine, please let me know.  I'm here to help you and your family live a healthy life and still enjoy your favorites!



Thursday, June 17, 2010

Beet Hummus (GUEST POST!)

This recipe comes from my lovely friend Lyra, who is a fellow Maximized Living wife.  Lyra always has awesome recipes, check out her Shamrock Shake HERE.  She must know I'm a hummus junky as she sent along this recipe.  Give it a try!  I eat it spread over sprouted bread or with zucchini sticks!  I'm thinking this will be a great recipe to share at Valentine's Day or Mother's Day parties/appreciation days -- pink dip!  :)

Beet Hummus
Makes about 2 cups

4 beets, rinsed, cooked, peeled, and cubed
3 Tbsp raw tahini
5 Tbsp fresh lemon juice
1 garlic clove, chopped
1 Tbsp ground cumin
Sea salt to taste
Fresh black pepper to taste

1.)  How To Steam Beets:  Wash and scrub each beet and trim stalks and roots to 1 inch, leaving skins intact.  Place steamer above salted water (add about a tsp sea salt to the water).  Bring to a boil in a saucepan or pot.  Arrange cleaned whole beets in the steamer, cover, and cook for about 45 minutes or until tender.
 Remove from heat, plunge beets quickly into ice water.  The skins can then be removed easily with a damp cloth and your fingers.

2.)  Once your beets are ready, give them a rough chop and add them to your food processor. Add all other ingredients to food processor and pulse until smooth.  Taste and adjust texture and seasoning as needed.  Eat right away or store in fridge for up to 4 days.

Tuesday, June 15, 2010

The All Time Favorite Summer Drink: Lemonade, Naturally

Before you start guzzling gallons of this all time favorite summer beverage, take a moment to think about what's in YOUR lemonade.  Does your lemonade come from a powdered mix that makes the water magically turn yellow (or, *gasp* pink??)?  Does your lemon juice come from a little plastic lemon or a green bottle?  Are you dumping in cup fulls of the chemically altered white stuff known as sugar, or worse yet, are you using Splenda or other artificial sweetener, also known as Aspartame???  If you aren't using 100% natural and organic ingredients in your lemonade, then it's time to rethink your recipe and examine what you are truly putting into your body.  I've got another easy recipe for you, and the best thing is NO calories, NO sugar and NO artificial sweeteners.  HOW?  Check it out...

About 4 qts water (filtered or spring)
1 1/2 c lemon juice (fresh squeezed)
3  tsp liquid stevia  (more or less to taste)
Fill a 4 quart pitcher with the water, almost to the top, leaving 2 inches of space for other ingredients and stirring.  Add lemon juice and stevia.  Serve cold, over ice, with a slice of lemon and hit the beach!

    Sunday, June 13, 2010

    Cucumber & Black-Eyed Pea Salad

    An easy salad to serve with grilled chicken or steak for supper or on a bed of greens for a satisfying lunch. Substitute white beans or chickpeas for the black-eyed peas if you prefer.

    Cucumber & Black-Eyed Pea Salad

    3 Tbsp olive oil
    2 Tbsp fresh lemon juice
    2 Tbsp chopped fresh oregano (1 Tbsp dried)
    Freshly ground pepper to taste
    4 c diced cucumbers
    2 c black-eyed peas (if using canned, rinse first)
    2/3 c diced red bell pepper
    1/2 c organic feta cheese, crumbled (optional)
    1/4 c slivered red onion
    2 Tbsp chopped black olives

    Whisk oil, lemon juice, oregano and pepper in a large bowl until combined. Add cucumber, black-eyed peas, bell pepper, feta, onion and olives; toss to coat. Serve at room temperature or chilled.

    Friday, June 11, 2010

    Chocolate Chocolate Chip Cake or Cupcakes

    This cake was SO enjoyable!  Soft and fluffy...one of the best gluten free cakes I've prepared in a while!  (Have I mentioned I'm not the best at baking?  Cooking I love, but you gotta keep an eye on me if something needs to be sifted, rise, or bake for an exact amount of time..)  I get some pretty great ideas for cakes, pies and such, but most of the time there are burnt edges, sunken holes..you can imagine, much like Rachel Ray.  Somehow this recipe just came out perfectly!

    Gluten Free Chocolate Chocolate Chip Cake

    1 1/2 cup rice flour, sifted
    5 Tbsp of sifted organic cocoa powder
    1 tsp baking soda
    1 tsp stevia powder
    1/2 tsp sea salt
    1 Tbsp Bragg's apple cider vinegar
    1 tsp vanilla extract
    1 cup full-fat coconut milk
    1/4 cup raw honey
    about a handful of 73+% dark chocolate chips (more or less if you like)

    1.)  Preheat oven to 350 degrees F.  Sift the rice flour into mixing bowl.  Sift in cocoa powder, baking soda, stevia, and sea salt.

    2.)  Make two deep holes in the dry mix.  Into one, pour the vinegar into the next, pour the vanilla.  Then, add the coconut milk and honey and mix until there aren't any lumps.  Fold in the dark chocolate chips.

    3.)  Use coconut oil to grease your cake pans (or use unbleached cupcake liners).  Makes one 9x9 cake or fills about 1 1/2 mini cupcake pans.  Bake at 350 degrees for 15-20 minutes.  Double the recipe for two 9" rounds or a 9x13" rectangle.

    This cake is great on it's own, almost like a moist muffin.  But we topped it off with a light orange glaze.  Did you know they make raw confectioner's sugar?  It's basically just raw sugar ground up into a fine powder.  It's better than processed sugar, but it still is SUGAR so just a little bit for you while following your Maximized Living CORE Nutrition Plan (none if you are advanced!).  I'd avoid it if you are trying to lose weight or combat a serious disease.  (You can make this an Advanced Plan glaze by making "powdered xylitol" -- full recipe is in my Season's Eatings holiday e-book under the Frostings chapter.)

    Orange Glaze:

    Juice of 1 orange
    Zest of 1 orange
    1 cup raw confectioner's sugar (or powdered xylitol equivalent)

    Whisk together until combined.  Glaze should be fairly thin but not too runny, just the right consistency to drizzle over the cake.  Can also be done with lemon for a chocolate-lemon combination!

    Wednesday, June 9, 2010

    Healing Cuisine's Barbecue Sauce

    This is a summer staple recipe!  Great with steaks, beef short ribs, chicken...yummmm!

    Healing Cuisine's Barbecue Sauce
    Makes About 2 1/2 Cups

    1 c organic ketchup
    1 c organic tomato sauce
    1/3 c raw brown sugar
    1/3 c honey
    1/2 c red wine vinegar
    1/3 c unsulfured molasses
    2 tsp all-natural liquid smoke (I recommend Colgin's hickory flavor)
    2 Tbsp grapeseed oil
    1 tsp garlic powder
    1/2 tsp onion powder
    1 Tbsp chili powder
    1 tsp paprika
    1/2 tsp celery seed
    1/8 tsp ground cinnamon
    1/4 tsp cayenne pepper
    1/2 tsp sea salt
    1/2 tsp fresh ground black pepper

    1.)  In a large saucepan over medium heat, mix together the ketchup, tomato sauce, brown sugar, honey, wine vinegar, molasses, liquid smoke and grapeseed oil.  Stir in all the spices.

    2.)  Reduce heat to low and simmer for about 20 minutes.  For thicker sauce, simmer longer.  Sauce can be thinned using a bit of water if necessary.  Brush sauce onto meat during the last 10 minutes of cooking.  Also makes a great pizza sauce for BBQ Chicken Pizza (I haven't posted this recipe yet?  Alright, I'm on it!).  Lasts up to 2 weeks in the fridge or many months in the freezer.

    Saturday, June 5, 2010

    Ginger Lime Chicken

    Ginger Lime Chicken

    4 skinless, boneless organic chicken breasts
    3 limes, rinsed, zested and juiced
    3 Tbsp grated fresh ginger root
    1-2 Tbsp raw honey (omit if Advanced)
    1 Tbsp & 1/4 c unsweetened flaked coconut
    Ginger Lime Dip recipe (optional)
    Head of lettuce or spinach (optional)

    1.)  In a glass bowl, mix lime juice, lime zest, 1 Tbsp coconut and grated ginger.  Add chicken breasts and toss to coat.  Let marinate for about 20 minutes in fridge, rotating once or twice.

    2.)  Heat grill or skillet to Medium/Medium-High and grease with a little coconut oil.  Remove chicken from marinade and drizzle top side with honey.  Add to grill or skillet, honey side down, and grill for about 6 minutes.  Drizzle other side with honey and flip, grilling until cooked thru (about another 6-8 minutes, depending on thickness).  You should get a nice caramelization.

    3.)  Plate the grilled chicken over a bed of greens and drizzle with Ginger Lime Sauce.  Sprinkle with flaked coconut and serve.  (Or eat as is.  We sometimes pair this dish with the Spicy Mango-Cucumber-Coconut Salad for a light, refreshing lunch or dinner.)

    Wednesday, June 2, 2010

    Ginger Lime Dip

    Ginger Lime Dip

    1/2 cup organic sour cream
    1/3 cup Healing Cuisine Mayonnaise
    2 Tbsp honey
    1 Tbsp lime juice
    2 tsp grated lime peel
    1/2 tsp ground ginger
    Cantaloupe and honeydew slices

    In a small bowl, combine the sour cream, mayo, honey, lime juice, lime peel and ginger.  Cover and refrigerate at least 2 hours before serving. This is a great dip for melon and cantaloupe.

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