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



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.

Coconut Milk Kefir

coconut kefirMost people turn to yogurt when they want to get probiotics through their food.  Unfortunately,  commercial yogurts are made from conventional dairy (pesticide sprayed grain fed, pumped with hormones and antibiotics), that is pasteurized, colors and flavorings, and loaded with sugar and/or artificial sweeteners.  When you consume kefir, you get even more benefit because kefir can actually colonize your gut!   (Yogurt can’t do that).  This is perfect for those who are dairy intolerant or who just want to avoid dairy altogether.  Make it a regular part of your diet and ditch the commercial yogurts!

Use 1 tablespoon kefir starter

1-2 cups organic coconut milk from BPA free cans (Native Forest)

Combine the kefir starter with the coconut milk in a glass jar (do not use metal to store or stir). Cover with a cloth secured with a rubber band and let it sit (it should be fairly warm for proper fermentation. If your mixture has not thickened after 24 hours, it probably was not warm enough) for 12-24 hours. After about 12 hours, gently shake the mixture.

Try it! Once the coconut milk has thickened and turned slightly sour flavor, you’re done. Strain the mixture through a fine plastic strainer and store in the refrigerator.

Pear Slushie

Core Plan
Serves 1
This is a great, refreshing smoothie.  Experiment with the flavors because the fresh ingredients are very versatile.
pear smoothie1 large pear, any variety
2 ounces orange juice (preferably fresh squeezed) or pineapple juice
2 tablespoons fresh squeezed lime juice
stevia to taste
dash of fresh grated ginger (optional)
1 cup crushed ice

Mason Jar Cobblers

Core and Advanced Plan

Serves 4


photoAbout 3 cups of fresh berries

1/2 cup almond flour

1/2 cup erythritol (like Swerve)

1/4 tsp sea salt

Organic Butter

Put the berries into four half-pint canning jars. Combine the almond flour, sweetener, and salt. Whisk it together with a fork and pour it on the fruit, and then top with a generous pat of organic butter. Put the jars in a square baking dish. Bake it at 350 for one hour.

Let the jars cool completely then put the lid on and store in the fridge for up to a week.  You can also top with cocoa nibs, stevia sweetened whipped cream, or chopped nuts.



Strawberry Cream Cheese Danish

Advanced & Core Plan

A co-worker challenged me to come up with a danish recipe. These came out great on the first try! Give them a try. There are probably dozens of different ways these can be prepared (using different berries, adding cheese to the batter, using chocolate, etc.) If you alter the recipe and get a winning combo, post them here.

photo 11/2 cup coconut flour
2 cups almond flour
1/4 teaspoon sea salt
1/4 cup melted butter
2-3 tablespoons erythritol (or stevia to taste)
1/2 teaspoon xanthan gum
1/2 teaspoon baking powder
2 organic eggs
juice of 1/2 lemon
1/2 teaspoon apple cider vinegar
1/2 cup plain yogurt or kefir


Cheese Filling:

Softened organic cream cheese with vanilla and stevia (to taste). I used a block of organic cream cheese with 4 droppers of liquid stevia and a teaspoon of vanilla.

Strawberry Filling:

Take a bag frozen strawberries and put them in a saucepan.  Heat until strawberries are softened and start to thicken (the natural pectin in the berries will do this).  Mash with a potato masher for chunkier strawberry filling or transfer to a blender and blend.

Preheat oven to 350 degrees.

photo 3Mix all dry ingredients in a large bowl.  Mix all wet ingredients in a separate bowl.  Add the wet to the dry and mix well.

Roll and flatten into a 2 inch oval and place on parchment lined baking sheets.  Add a dollop of cream cheese and top with a small spoonful of strawberries.  Fold up the edges.

Bake for 20-30 minutes.


(Note:  Baking is not my favorite thing to do so rolling the dough out didn’t happen but if you make the dough and chill it, you should be able to roll it out and make the danishes look more attractive.)


Grainfree Pancakes / Waffles

You won’t even miss your traditional pancakes!  Those typical pancakes are loaded with refined flours, large amounts of sugars, dough conditioners and other toxic ingredients.  This grain free, gluten free version is amazing!

For Pancake/Waffle Mix:
photo1 cup almond flour
1 cup flax seed meal
1 cup garbanzo bean flour
3 Tbsp erythritol or 1 Tsp spoonable stevia
3 Tbsp baking powder (aluminum Free)
1 Tsp sea salt

Combine thoroughly and store in sealed container in the refrigerator until ready to use.

Note:  This makes a great gift idea as well

For Batter:

1 cup pancake mix from above
3/4 Cup Milk (almond, coconut, organic whole milk)
2 Tbsp coconut
1 organic egg

Mix all ingredients together and let it sit for two minutes.  Heat up a skillet with coconut oil (be generous) and pour batter into pan (a large pan will fit 3-4 pancakes). 1 Cup of mix makes about 6 medium sized pancakes.

Core Plan:  Top with Grade B Maple Syrup

Advanced Plan:  put two large handfuls of fresh or frozen strawberries in a saucepan.  heat until strawberries are soft and natural pectin starts to thicken.  You can add some sweetener here if desired.  Transfer to a blender and blend until smooth.

pancake recipe from Dr. Melissa Sell