Omelet Muffins

This is a terrific, versatile dish.  You can make these omelet muffins to please everyone in the family by changing up the ingredients.  You can make these ahead and keep them in the refrigerator for a quick and healthy breakfast all week.
Makes about 6 muffins
Advanced & Core Plan
omelet muffin6 eggs
½ cup diced vegetables (organic bell pepper, onion, mushrooms, spinach, tomato, etc)
¼ teaspoon sea salt
1/8 teaspoon fresh black pepper
1/8 cup homemade mayonnaise, vegenaise, or coconut milk
1/8 cup water
Optional:
¼ – ½ cup diced meat (turkey bacon, turkey or chicken sausage, cubed chicken or turkey, wild caught smoked salmon)
¼ cup shredded raw cheese
For a southwestern omelet, add in ¼ cup drained salsa (check ingredients)
Preheat the oven to 350 degrees.  Grease 6 muffin tins or silicon muffin cups with butter and/or coconut oil.  (DO NOT USE TEFLON PANS).
Beat the eggs in a bowl and add desired ingredients.  Spoon into muffin cups and bake for about 18-20 minutes or until a knife comes out clean.
NOTE:  You can always make this into a crustless quiche by pouring the mixture in a buttered pie dish and cooking for a bit longer.

Maximized Energy Bars

Core Plan

People love to have a grab-and-go option for a quick snack or for re-fueling after a workout.  Unfortunately, the options are typically not healthy ones.  Most are loaded with sugar, refined and/or high glycemic carbohydrates, soy protein and artificial flavors.  This recipe is simple to make, stores well, can be taken on the go, and can be altered to your taste.  This healthy recipe is loaded with raw enzymes, protein, good fats, and antioxidants.  Make a double batch and keep them in the refrigerator until ready to eat.

Makes about 25 square bars

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Base:
1 cup almonds, soaked in filtered water overnight
¼ cup cocoa nibs
¼ cup shredded coconut
¼ cup hemp seeds
1 scoop Chocolate Perfect Protein or 3 tablespoons cacao powder
7-8 dates, soaked for at least 30 minutes, and pitted

Optional Add Ins:
¼ cup goji berries
¼ cup dried, unsweetened blueberries
¼ cup dried, unsweetened cranberries
Soaked walnuts
Chia seeds

Using a food processor, mix almonds until it reaches a mealy texture.  Add all other ingredients except the dates and mix well.  While the motor is running, drop in one date at a time until the mixture starts to form a ball.  You may have to scrape the sides and move the mixture around a bit to be sure the dates get incorporated.

Place a piece of parchment paper on the counter over a damp paper towel (to keep it from moving around on you).  Put the mixture on the parchment and press into a square or rectangle with your fingers into an even layer about ¼” thick.  You can also cover with another piece of parchment and use a rolling pin.

Use a pizza cutter to cut into squares and store in a parchment lined/layered container.  Keep in the refrigerator until ready to eat.

Healthified Broccoli “Tempura”

There is something about battered broccoli that is incredibly delicious.  It is a popular item at Asian food restaurants but unfortunately, it is extremely unhealthy.  The batter smothers out the nutritional value of the broccoli because it uses processed flours and is fried in damaged fats.  Although this recipe doesn’t look like the typical tempura, the taste is very similar and the best part is that you can eat it as part of your regular healthy diet.

Broccoli Tempura• 1 head broccoli florets, lightly steamed
• 1 cup almond flour
• ¼ cup nutritional yeast
• sea salt to taste
• extra virgin olive oil

Heat a couple tablespoons of extra virgin olive oil over low-medium heat (never heat olive oil over high heat and do not let it smoke) and add steamed broccoli, almond flour, nutritional yeast, and sea salt.  Heat until broccoli is warm and all ingredients are mixed well.

 

Tofu-less Miso Soup

Serves 4-6

Advanced & Core Plan

Although the Maximized Living Nutrition Plans recommend staying away from conventional soy products, miso is a fermented form of soy that fits into the plans as a very healthful form of soy.  Notice, I do leave out tofu which is not fermented and not recommended.

Miso dates back over 2,500 years and is a staple in Asian cuisine.  It is known to stimulate digestion and energize the body.  It is full of enzymes and beneficial microorganisms that will support your gut health.  It also contains all essential amino acids making it a complete protein.  Be sure to buy organic, non-pasteurized miso paste.

miso soup8 cups filtered water
½ cup chopped mushrooms of choice, sliced thin
½ cup organic miso paste (red or white)
1 sheet nori (dried seaweed), cut into rectangles
sea salt to taste

¾ cup chopped green onions for garnish if desired

Place water in a large pot and bring to a low simmer, add mushrooms and nori squares.  Make a paste with the miso by adding a little hot water in a small bowl and mixing until smooth and then add to the pot.  Simmer for 7-10 minutes but do not let it boil (you want to keep the good bacteria in tact).

Dry Rub Fall Off the Bone Chicken Wings

These wings are fall-off-the-bone tender and amazing. They are extremely easy to make and turn out perfect every single time. They are nice and spicy but if you are more fainthearted, you can leave off the cayenne pepper and go light on the hot pepper sauce. Feel free to change up or adjust the spices and sauce mixture to your liking. These are great for parties or as a meal served with some veggies.

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4 pounds organic chicken wings

Dry Rub:

1 tablespoon granulated garlic
1 tablespoon cayenne pepper
1 tablespoon dry mustard
1 tablespoon freshly cracked black pepper
2 teaspoons ground cumin

Sauce:
2 tablespoons olive oil
4 tablespoons organic butter
2 tablespoons reserved dry rub
1 (12-ounce) bottle hot pepper sauce (check ingredients)
1 tablespoon apple cider vinegar

Combine all dry rub spices in a large bowl. Reserve 2 tablespoons of the mixture. Add the wings to bowl and mix thoroughly. Cover and refrigerate for at least an hour.

Preheat oven to 375 degrees F.

Line a baking sheet with parchment paper.  Lay all wings flat on the baking sheet and bake for an hour turning halfway through.

When the wings are almost done, melt the butter and then add other sauce ingredients.

When ready to serve, add the wings to a large serving bowl, pour sauce over the wings and toss.

Recipe modified from Guy Fieri

Red Pesto Sauce

Makes about 2 cups

This is a great addition to spaghetti squash, to add to sauces and soups, mixed in eggs, as a “sauce” for advanced plan pizzas, and the list goes on.  It is simple to make and the fresh ingredients make it explode in your mouth.

photo1/2 cup sun dried tomatoes (drained and chopped)
3 cups fresh basil leaves (loosely packed)
3-4 cloves fresh garlic
1/2 cup grated parmesan cheese or 1/4 cup nutritional yeast (for dairy free version)
1/2 cup walnuts (or pine nuts)
1/2 cup extra virgin olive oil
1/2 teaspoon sea salt
black pepper to taste

 

Put everything into a food processor or Vita-mix (you’ll need to use the plunger) and run until well mixed.