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Sunday, December 20, 2009


Lefse is a Norwegian flat bread made with potatoes. My grandma used to make huge batches for us and send them via greyhound every Christmas. I decided to make a gluten free version and I must say it worked out very nicely!

6-8 cups boiled russet (or similar dry potato) potatoes (boil them with the skin on)
1 tsp. vegetable oil
dash of salt
as much Bob's Red Mill all purpose gluten free flour as needed (between 1-2 cups). You don't want too much moisture in your potatoes or your finished dough.


1. After boiling the potatoes, rice them with a potato ricer and let them sit until they are completely cooled down and room temperature.

2. Once the riced potatoes are cool, add the vegetable oil and salt and mix. Next add some flour (just a little at a time) and mix it in. The dough should end up firm enough to roll out like pie crust. Sprinkle flour on the rolling surface before trying to roll out the lefse rounds. You want them very thin. As thin as you can make them. For this reason we rolled ours out on a sturdy cutting board in order to slide the lefse round onto the griddle without it breaking.

3. Place the rounds one at a time onto a hot frying griddle. You could use a pancake griddle, a lefse griddle or even a cast iron pan if that is what you have. Do not grease the griddle.

4. Cook each side until lightly browned. Remove from heat and place on paper towel to cool a bit. Store between sheets of wax paper.

5. Lefse tastes great with a little butter spread on it and rolled up. As kids we loved rolling it up with peanut butter and honey. You can make a sandwich with it. It freezes excellent (between sheets of wax paper). It also keeps nicely in the fridge for a few days.

I love LEFSE!

Friday, December 18, 2009

Mom's Chocolate Dipped Peanut Butter Balls

I have always loved this treat that my mom makes. She only makes them at Christmas. Still, there was a nagging concern about some of the traditional baking ingredients she used (like icing sugar and hydrogenated peanut butter). So I fixed them up a bit to make them healthier. I didn't say healthy. I said "healthier"........
Your going to love these.


1 cup organic natural crunchy peanut butter
1/4 cup finely ground almond flour
1/4 cup milled flax seeds
1 cup finely chopped organic walnuts
1 cup finely chopped organic dates (remove pits first of course)

2 cups organic dark chocolate baking chips (gluten free)


1. In your stand mixer, cream the peanut butter with the almond flour until light. Add the milled flax seeds and mix well. Add the finely chopped walnuts and dates and mix in. The "dough" should be stiff enough to roll into balls at this point. (if it isn't you can add a bit more almond flour)

2. Shape into round balls (1 Tbsp. each), place on cookie sheet and freeze.

3. Melt your chocolate chips in a double boiler (or carefully on 1/2 power in microwave)

4. Dip balls into chocolate- with tongs. Shake off excess chocolate. Place on wax paper (on a cookie sheet again) and freeze until firm.

You can let them come to room temperature for serving, though they are awesome cold as well! The dates are so sweet and delicious and hey, with the added milled flax seeds there is plenty of fiber! let's review- chocolate, peanut butter, walnuts, dates, almond flour and flax. Go for it! Make them!

Thursday, December 10, 2009

The King's Quesadilla

Elvis loved fried peanut butter and banana sandwiches. He used to fry up his sandwiches in heaps of butter, using big slabs of soft bread, huge amounts of sticky peanut butter & bananas. My version is considerably healthier and lower in calories. Still, I have to warn you, while these are tasty little treats, one serving is plenty.


2 small white corn tortillas ( I use Tres Marias white corn tortillas by Pradera Natural Mexican Food Products)
1 Tbsp natural, organic crunchy peanut butter
1 banana, peeled & sliced thinly
1 tsp. organic peanut oil


1. Spread a thin amount of peanut butter on one of your corn tortillas. Don't go all the way to the edge or it will just bubble out and burn. Arrange your banana slices on top, cover with the remaining corn tortilla.

2. Heat a small amount of peanut oil in a non stick skillet on med heat. When the oil is hot, place your corn tortilla sandwich on the skillet. Cook each side until lightly browned. Cut into quarters while singing Love me Tender

Tuesday, December 8, 2009

Arctic Blast Sweet Potato Smash

I loved those little potato smashes so much, I wanted to find a way to make them even healthier.
Sweet potatoes are a nutritional powerhouse compared to regular white potatoes. Actually sweet potatoes are a member of the morning glory family and not potatoes at all. They come in orange flesh and white fleshed varieties. Sweet potatoes are high in fiber, loaded with vitamin A and potassium & they are a rich source of antioxidants in the carotenoid family.

I chose the smallest organic sweet potato I could find for this mornings breakfast. The squishing process is a little less pretty than with the whole little potatoes, but the taste is amazing! The sweet potatoes will brown faster than a white potato so keep your eye on them.


1 small sweet potato- washed and any hard bits cut off (leave skin on)
a generous drizzle of olive oil
course salt, to taste
fresh ground black pepper, to taste


1. Cut your washed sweet potato into quarters (or new potato sized pieces) Bring a pot of salted water to a boil, add the sweet potaoes, boil until fork tender. While they are boiling, pre-heat the oven to 450 with the rack on the top.

2. Generously drizzle a sturdy cookie sheet with olive oil, After draining your cooked sweet potatoes, place them on the oiled cookie sheet with space in between. Score the sweet potatoes lightly with a knife to make little cube-like protrusions. Use a potato masher to gently squish the sweet potatoes. (it works best to squish each on a little, turn the masher a quarter turn and then squish them a little more). Be gentle, you want your sweet potatoes to look about cookie shape at this point. Brush some olive oil onto the squished potatoes, add some salt and fresh ground black pepper.

3. Place the cookie sheet with the squished sweet potatoes on the top rack of your pre- heated oven and bake for about 15 minutes or until the sweet potatoes are nicely browned and crispy. Enjoy them on a cold morning.

Sunday, December 6, 2009

Kenny's Special Scram & Smashed Baked Baby Potatoes

My friend Jocelyn turned me on to these potatoes. Goodness me, they are like little potato crack bombs really. :)

Smashed Baked Baby Potatoes-


a few handfuls of new potatoes (we used Piccolo but any smallish boiling potato will do)
a generous drizzle of olive oil
course salt, to taste
fresh ground black pepper, to taste
fresh rosemary, chopped, to taste


1. Bring a pot of salted water to a boil, add the new potatoes, boil until fork tender. While they are boiling, pre-heat the oven to 450 with the rack on the top.

2. Generously drizzle a sturdy cookie sheet with olive oil, After draining your cooked potatoes, place them on the oiled cookie sheet with space in between. Use a potato masher to gently squish the potatoes (it works best to squish each on a little, turn the masher a quarter turn and then squish them a little more). Be gentle, you want your potatoes to look about cookie shape at this point. Brush some olive oil onto the squished potatoes, add some salt and fresh ground black pepper, finish with some fresh rosemary or herb of your choice.

3. Place the cookie sheet with the squished potatoes on the top rack of your pre- heated oven and bake for about 20 minutes or until the potatoes are nicely browned and crispy. Be prepared for fights over who gets the last one.

Kenny's Special Scram -


2 Tbsp. red onion, chopped fine
2 Tbsp. red pepper, chopped fine
large handful of fresh baby spinach chopped fine
handful of button mushrooms, sliced
5 eggs
Butter for frying
paprika for garnish


1. Heat a sauté pan on med/high and melt some butter into it, sauté your onions and red pepper until lightly brown, add the spinach and sauté everything until soft. Remove from heat and set aside.

2. Re-heat your sauté pan, add a generous amount of butter and sauté your mushrooms until brown. Remove from heat and set aside.

3. In a separate bowl, combine the onion, spinach, red pepper, eggs, and salt/ pepper to taste. Beat with a fork until combined. Heat a med. non stick skillet over med/high heat, melt some butter in it and pour in your egg mixture. Add the mushrooms at this point. Use a heat resistant spatula to break up the egg mixture a couple of times as it cooks. Don't over stir it. You want to cook the eggs until they are "just" done and the obvious liquid is cooked.

4. Remove from heat, sprinkle some paprika over top & serve immediately. Serve with Smashed baked baby potato.

Friday, November 27, 2009

Orange & Saffron Chicken Tagine

adapted from a cooks illustrated recipe

You can make this in a dutch oven if you don't have a Tagine


1/4 tsp. saffron threads
5 tsp. garlic, pressed
1 1/4 tsp. paprika
3 orange zest strips (2 inches long each)- use a vegetable peeler to remove the wide strips of zest.
1 chicken, cut up, (split breasts cut in half, drumsticks, thighs)
Salt, to taste
fresh ground pepper, to taste
2 Tbsp olive oil
1 large onion, halved and sliced 1/4 inch thick
2 medium carrots, peeled and cut into 1/2 inch coins
2 cups gluten free chicken broth
1/2 cup Moroccan olives
2 Tbsp fresh mint, minced
1/3 cup fresh squeezed orange juice (juice from one orange)


1. combine the saffron, 4 tsp. of garlic and paprika in a small bowl, set aside.

2. Mince 1 strip of the orange zest and mix with the remaining pressed garlic and set aside.

3. Pat the chicken dry and season with salt & pepper. Heat oil in the Tagine (or dutch oven) over med-high heat until just smoking. Brown half the chicken on both sides, 5 to 8 minutes per side, reducing heat if necessary (cover with a splatter guard if you are using a Tagine) . Transfer chicken to a plate and repeat with remaining chicken. Transfer chicken to a plate again.

4. Pour off all but 1 Tbsp fat from the Tagine. Add onion, remaining orange zest strips and 1/4 tsp. salt and cook over medium heat, stirring occasionally until the onion is softened (5-7 minutes). Stir in the garlic spice mixture and cook about 30 seconds, stir in carrots and broth, scraping up any brown bits.

5. Bring the drumsticks and thigh pieces back to the Tagine & simmer. Cover and simmer for about 10 minutes, then add the breast and wing pieces, cover again and simmer for about 30 minutes (or until all of the chicken is cooked through, -dark meat at 170-175 and the white meat at 160-165 with an instant read thermometer)

6. Transfer the chicken to a serving dish and tent loosely with foil.

7. Skim off any fat on top of the Tagine liquids, add the olives & simmer 4 minutes. Stir in the garlic/orange-zest mixture, mint & orange juice. Season with salt and pepper to taste. Pour the sauce over the chicken and serve.

8. Serve with brown rice.

Monday, November 23, 2009

The 10 cent Diet Gluten Free, Naturally - the cookbook!

Well I finally made the cookbook. Blurb has an option to transfer information from Blogger so I chose to do it that way. I had a couple friends ask me like a hundred times to make this so I did. :)

Sunday, November 22, 2009

Easy Veggie soup

We started our soup with some Turkey Stock that we had in the freezer from Canadian Thanksgiving. You could use homemade chicken stock or vegetarian soup stock as well.


4 cups gluten free soup stock
2 medium carrots, chopped small
2 baby bok choy, chopped, with greens separated from the white stalks
2 handfuls of shiitake mushrooms sliced, hard stems removed and discarded (save them for your next soup stock)
1 small bell pepper, seeds removed and chopped into small bite size pieces
1 small onion, chopped fine
1 Tbsp. fresh ginger, finely chopped
3 cloves garlic, finely chopped
2 scallions, greens only, chopped for garnish
salt, to taste
fresh ground pepper, to taste
crushed red chili peppers, to taste
fresh lemon wedges for serving

1 cup Brown Rice- cooked according to the package instructions


1. Cook the brown rice according to the package instructions.

2. Heat stock in soup pot over medium heat, add ginger, garlic and chopped onion. When the soup begins to boil, add the carrots, shiitake mushrooms, bell peppers and Bok Choy stalks. Turn heat down to simmer and cook until vegetables are sufficiently done. (add some water if you need too) Salt to taste, add crushed red pepper. Adjust seasonings until satisfied, Stir in the bok choy greens at the last minute.

3. Scoop some brown rice into individual serving bowls, ladle vegetable soup over top. Garnish with scallion pieces and serve with lemon wedges for a little squeeze of freshness.

Saturday, November 21, 2009

Easy Chicken Curry for 1

2 Tbsp. vegetable oil
1/4 tsp. cumin seeds
1 bay leave
2 cardamom pods
2 black peppercorns
1/2 red onion, finely chopped
1 medium potato, washed, cut into cubes and parboiled for about 10 minutes.
1 tsp. salt
1 boneless skinless chicken breast. cut into large pieces

1/2 Tbsp. fresh ginger chopped very very fine
3 cloves garlic, chopped very very fine
1 tsp. ground coriander
1 tsp. ground cumin
1 tsp. chili powder
1 tsp. ground turmeric
1 tomato, chopped until nearly smooth
1 cup gluten free chicken stock (or water)
ground cinnamon for garnish
chopped fresh cilantro for garnish


1. Heat the oil in a cast iron skillet and add the whole spices. When they crackle, add the onions and fry over medium heat until they are brown. Stir in the parboiled potatoes and cook for 5 minutes. Add the salt then the chicken. Cook for 5 minutes until the chicken is lightly browned.

2. Add the ginger, garlic, ground coriander, cumin, chili powder and turmeric. Cook for another 6 minutes, stirring constantly, until the spices begin to release their aromas. Stir in the tomatoes and cook for another 4 minutes. Then add the stock & bring to boil. Reduce heat to low and simmer until chicken is cooked through.

3. Adjust seasonings to taste, sprinkle with ground cinnamon, and chopped cilantro.

4. Serve with brown basmati rice and mango chutney.

Saturday, October 31, 2009

Sri Lankan Chicken Curry & Rice Flour Rotti

This curry is very very delicious. An instant fav. We will make it again and soon I bet. Both it and the rice flour rotti are from this book.

Sri Lankan Chicken Curry-


3 Tbsp vegetable oil
2 onions, finely sliced
1" piece fresh ginger, chopped fine
2 cloves garlic, chopped
1/2 tsp. ground tumeric
1 tsp. chili powder
2 tsp. ground garam masala
400g boneless, skinless chicken breast, cut into bite size pieces
3/4 cup coconut milk
2 tomatoes, quartered
salt, to taste


1. Heat the oil in a med. saucepan, add the onions and cook until golden brown. Add the ginger. garlic and ground spices. Mix for 1 minute, then add chicken. Cook, stirring, over medium heat for 5 minutes.

2. Pour in 1 1/4 cups water. Bring to boil, reduce heat, cover and cook for 10 minutes.

3. Turn down heat to lowest, add the coconut milk. Cook for another 10 minutes or until chicken is cooked through. Stir in tomatoes and salt to taste. Cook for 5 more minutes. Serve with rice or rotti. Nice with mango chutney.

Akki Rotti


2 cups rice flour
50g freshly grated coconut (or dried coconut)
2 Tbsp cilantro chopped fine
10 curry leaves chopped fine
2 green chilies, chopped fine
2 1/2 shallots, very finely sliced
10 cashew nuts, roasted and ground
salt, to taste
vegetable oil for frying


1. Put all of the ingredients in a large bowl and mix well. Make a well in the center and gradually (slowly) stir in 1 to 2 cups of water until it forms a soft dough. With floured hands, knead the dough to mix and shape into small balls.

2. Roll out balls on a surface dusted with rice flour to make discs as thin as possible. Leave to rest for 10 minutes.

3. Heat a large frying pan and coat the bottom with oil. Place one disc of dough in the pan and cook for 2-3 minutes until golden brown. Turn over and brown the other side. Remove from pan and keep warm while cooking the remaining breads. Serve hot.

Wednesday, October 28, 2009

Anti- flu diet

I haven't posted a new recipe for a while. That's because I am concentrating on eating fresh fruit, steamed and raw veggies, eggs and fish. Many of my friends have fallen ill and tons of my clients and contacts have contracted the flu. Eating an exemplary diet is part of my plan to stay healthy, as is going to bed at a reasonable time and getting enough exercise. I also plan to go get a flu shot, possibly next week. Until then, I have been sauté crazy. Mushrooms, leafy greens, (like spinach, pea shoots and Mâche), peppers, and any other veggie I can cook in minutes. Today I grilled a bell pepper with a little olive oil in a cast iron pan. When that was done, I threw in several handfuls of mâche and quickly wilted it, a little dash of course salt and lunch was ready. A handful of nuts for protein and I'm back to work.

Stay healthy!

Wednesday, October 21, 2009

Ridiculously Easy Brown Basmati Pilaf

This is a "whatever you have in the fridge" type of recipe. It would be just as nice with broccoli and mushrooms, or cauliflower and spinach.


1 cup brown basmati rice
2 cups water

2 large carrots, cut into 1/4 inch slices
1 cup mâche (or spinach)
1/2 cup fresh pea shots
1/2 large bell pepper, seeds removed and chopped
1/4 cup almond slivers (or pine nuts)
1/4 extra virgin olive oil
1/2 onion, minced
3 cloves garlic, minced
1/4 cup white wine
1 lemon, juice of
salt, to taste
pepper, to taste


1. Combine the water and rice in a med pot. bring to boil, stir once, lower heat to simmer, cover and cook for 50 minutes. Remove from heat and let sit covered for 10 minutes before fluffing with a fork.

2. Bring 3 cups water to a boil, add the carrots and bring to a boil again, cook on med with lid slightly off for about 10 -15 minutes (or until the carrots are cooked but not mushy) set aside.

3. Heat a large skillet over med. heat. Add slivered almonds and toss until toasted. Be careful not to let the almonds burn. Remove from pan and set aside.

4. Return the skillet to the burner and heat the oil. Add the onions and sauté until nearly soft (about 3 minutes). Add the garlic and sauté for another minute. Stir in the bell pepper and cook for about 2 minutes.

5. Stir in the lemon juice, white wine and season with salt and pepper. Simmer for 2 minutes. Add the cooled brown rice, carrots, mâche and pea shoots. Cook until heated through (about 2 minutes) sprinkle with toasted almonds and serve.

Monday, October 19, 2009

African Plantain Curry

I like to try new things. I saw this recipe and wanted to try it right away as I have not really eaten much plantain in my life. I have had some African cuisine but I have never attempted to make it. This recipe comes from my favorite new book, Curry Cuisine
Anyhow, it was easy to make and I'm quite certain I liked it. It's a totally new taste for me but yes, I liked it and I would make it again.


4 plantains
3 Tbsp vegetable oil
3/4 tsp. mustard seeds
1/2 tsp. cumin seeds
1 Tbsp curry leaves
1 onion, finely chopped
1 3/4 inch fresh ginger, finely chopped
2-4 green chilies, seeded and chopped
pinch of ground tumeric
fresh cilantro leaves, chopped for garnish
lemon juice, to sharpen


1. Put the unpeeled plantains in a steamer basket set over a pan of simmering water. Steam for 10 minutes. They should still be quite firm to the touch.

2. While the plantains are cooking, make the masala. Heat the oil in a wok or pan and toss in the mustard seeds, followed by the cumin seeds and curry leaves. As soon as the seeds begin to pop, add the onion, ginger & green chilies. Turn the heat down to low, cover the pan, and cook for about 10 minutes (until the onion is softened)

3. When the plantains are cool enough to handle, strip off the peel with a sharp knife and grate them lengthwise into thick coarse shreds.

4. Add the turmeric to the masala while still on the heat, stir to combine. Add the grated plantains and fry for another 5-7 minutes. You want to make sure the plantain still has texture and bite. If it is sticking, add a little water.

5. Sprinkle with chopped cilantro, and add a squeeze of lemon. Serve with rice. Good with pickled relishes, spiced chilies etc.

Wednesday, October 14, 2009

Thai Food

Love Thai Food? Here are some of my favs

Thai Green Curry From Scratch

Pad Thai-alicious!

Curried Chicken Roll with Sweet Thai Basil

Thai Spicy coconut squash Curry

Coconut Rice

Thai Spicy Coconut Squash Curry


2/3 cup organic coconut milk
1 tsp. salt
4 cups (about 1 small butternut squash), peeled and cubed (use a peeler to peel the squash, then cut it in half where the bulbous end meets the narrow end. Scoop out the seeds with a spoon and cut into cubes.
3 tsp. sucanat
1/4 cup light gluten free soy sauce
4 deep fried red shallots (peel, slice into very thin slices lengthwise, and deep fry until golden on med/high heat in peanut oil. stir constantly and when they are deep gold, remove and drain on paper towels)

Curry Paste Ingredients:

4 red chilies, seeded and chopped fine. (less if you can't take the heat)
1/2 tsp. salt
2 Tbsp finely chopped lemongrass
2 Tbsp finely chopped fresh ginger
1 tsp. tumeric powder
1 tsp. finely chopped cilantro
1/4 cup finely chopped red shallots
1 bulb garlic, finely chopped (about 1/4 cup)
1 Tbsp ground coriander
1 Tbsp ground white pepper
1/4 cup water

note- this will make extra curry paste, you can store the rest for a few days in the fridge


1. Make the curry paste. Place all of the curry ingredients in a blender and blend on high until a thick paste has formed and everything is fairly homogeneous. 3-4 minutes.

2. Deep fry the shallots, lay out on paper towel to cool and set aside.

3. Place the butternut squash cubes in a medium pan and cover with water. Bring to boil and turn down heat to medium and cook for another 6-9 minutes until the squash is tender. Take off heat and set aside.

4. In a medium saucepan, heat the coconut milk and 1/4 cup of the curry paste to boil over med/high heat, stirring constantly. Lower heat a bit so it doesn't burn and keep stirring. Cook for about 5 minutes. Add the soy sauce and sucanat and stir. Season with salt and return the cooked butternut squash to the coconut milk/curry mixture. Heat through.

5. Spoon into serving bowls, sprinkle with fried shallots and serve with rice.

Tuesday, October 6, 2009

Crispy oatmeal & cacoa nib cookies


1 cup all purpose gluten free flour
3/4 tsp. baking powder
1/2 tsp. baking soda
1/2 teaspoon salt
1 3/4 sticks of butter (1/2 cup sticks), room temperature
1/4 cup Agave syrup
3/4 cup sucanat
1 egg
1 tsp. vanilla extract
1 1/2 cups (wheat free -uncontaminated) rolled oats
1/4 cup organic cacoa nibs (raw chocolate)


1. preheat oven to 350 °F. Line large baking sheets with parchment paper.

2. In a medium bowl, mix the flour, baking powder, baking soda and salt together.

3. Using a paddle attachment on your mixer, at med low speed, beat the butter and the sucanat and agave syrup for a minute or two until fluffy. Add the egg and vanilla, beat again for half a minute. Add the flour mixture and mix until incorporated. Gradually add the oats and continue mixing on low until everything is combined well. Add the cacoa nibs and stir to combine.

4. Using your hands, make balls with slightly less than 2 Tbsp of dough and spread out on parchment leaving at least 2 1/2 inches between each cookie. Flatten slightly with your fingertips before baking for 11- 14 minutes. Bake only one cookie sheet at a time. When the cookies are flat and deep golden brown, remove from oven and cool the cookies while still on the cookie sheets at least 15 minutes before removing from cookie sheet. You will get about 8 cookies on each sheet for a total of 24 cookies. Cookies are crispy and not overly sweet.

This recipe was adapted from a cooks illustrated recipe. I have made mine gluten free, and limited the processed sugars. The cacoa nibs are a special addition and taste great in the cookie.

Cargamanto Cranberry Bean & Green Kale Stew

Vegetarian Tuscan Bean Stew
1 1/2 cups Rancho Gordo Cargamanto Cranberry Beans
1/2 ounce dried porcini mushrooms
3 1/2 cups water
2 Tbsp extra virgin Olive Oil
1 1/2 cup onion, chopped coarse
1 cup carrots, chopped coarse
1 cup celery stalks, chopped coarse
1 Tbsp crushed garlic
2 1/2 cups gluten free vegetable broth
2 Bay leaves
1 14 ounce can diced tomatoes, drained and rinsed
6 loose cups kale, ends trimmed, hard stems removed and chopped into 1 inch pieces
1 sprig fresh rosemary
fresh ground black pepper, to taste
salt, to taste


1. Soak our beans over night (8 hours at least) in large container filled with water.

2. Rinse mushrooms quickly and then soak them in 1 cup of warm water for 30 minutes. remove the mushrooms and strain the liquid through a fine mesh strainer, mince the mushrooms and set both aside for use later.

3. Preheat oven to 250° F. adjust rack to lower middle position.

4. Heat some olive oil in a large Dutch Oven over med. Add onion, celery and carrots. Cook, stirring occasionally for about 15 minutes (until vegetables are lightly browned and softened). Stir in the garlic and cook for another minute. Add the remaining water, bay leaves, soaked beans, mushrooms, vegetable broth and reserved mushroom water and stir. Increase heat to high and simmer stew for a few minutes. Cover the pot and transfer it to the preheated oven. Cook for an hour or until the beans are nearly tender (still firm inside). (if it is taking too long to cook, turn the heat up to 275 and check it every 15 minutes)

5. Take the pot out of the oven and add the tomatoes and the kale. Return to oven and cook for another 30 minutes to an hour (or until beans are fully tender).

6. Remove the pot from the oven and throw in the rosemary sprig, cover and let stand for 15 minutes. Discard the bay leaves and rosemary sprig, salt and pepper to taste.

Serve warm.

Monday, October 5, 2009

Meat & Seafood Internal Temperature Cooking Chart- illustrated

I got my illustration on tonight and made you this chart. Use a quality instant read thermometer to check the temperature of your meat and you should be able to cook it perfect!

Sunday, October 4, 2009

Mulligatawny Soup

Adapted to be gluten free from another super Cooks Illustrated recipe.


4 med. cloves garlic- 2 peeled and 2 finely minced
1 piece ginger, peeled & grated so that you have about 1 1/2 Tbsp.
1/4 cup water
3 Tbsp. butter
2 med. onions, chopped medium coarse
1 tsp. tomato paste
1/2 cup shredded coconut
1 1/2 Tbsp curry powder
1 tsp. ground cumin
1/4 tsp. cayenne pepper
1/4 cup Bobs Red Mill, all purpose gluten free flour
7 cups gluten free chicken broth (homemade is best)
2 medium carrots, peeled and chopped coarse
1 rib celery, chopped course
1 banana, very ripe, peeled.
4 boneless skinless chicken breasts
salt, to taste
fresh ground pepper, to taste
fresh plain goats yogurt (or cows yogurt)
fresh cilantro for garnish


1. Place the 2 peeled whole garlic cloves, 2 tsp. of grated ginger & water in a blender. Blend until smooth. Leave this mixture in the blender jar and set aside for the last step. (you will puree the soup right in the blender with the garlic and ginger)

2. Heat butter in a large stockpot over med. heat until foaming. Add the onions and tomato paste and cook, stirring often until the onions are soft and beginning to brown (about 5 minutes). Stir in the coconut and cook for about a minute. Add the minced garlic, remaining 2 1/2 tsp. ginger, curry powder, cumin, cayenne & gluten free flour; stir until evenly combined for around a minute. Whisking constantly & vigorously, slowly add the gluten free chicken broth.

3. Add the carrots, celery & whole banana. Increase heat and bring to a boil, add the chicken breasts to the pot. Cover, reduce heat to low and simmer for around 20 minutes (until chicken is cooked through). Remove the chicken breasts with tongs and set on a cutting board, cool slightly and cut into bite size pieces.

4. Puree the soup in small batches in the blender (with the garlic and ginger mixture still in the blender). Wash & dry the pot. Return all of the pureed soup to the freshly washed pot, salt and pepper to taste. Add the cut chicken pieces and heat the soup on low until warmed through. don't boil.

5. Ladle into bowls, dollop with yogurt and sprinkle with chopped fresh cilantro. Serve with saffron rice.

Wednesday, September 30, 2009

Rolled Oats for fall

One of the things I missed the most when I went gluten free was hot oatmeal. Ever since I tried these Uncontaminated Rolled oats without any obvious symptoms, I have been loving my hot morning cereal! Today I added a bit of coconut, some milled flax seeds, dried cranberries, a touch of agave syrup (for sweetening) and some fresh blueberries from my trip to the farmers market. I cooked my rolled oats according to the package directions, added the cranberries in the last minute and then poured them in a bowl and mixed them with the flax and coconut. A little almond milk on top and I have tons of energy for the day!

Sunday, September 27, 2009

Pad Thai -alicious

Another Cooks Illustrated recipe! it's delicious. I highly recommend the website and the magazine. We have been fans for years. Since I am gluten free I was unable to add some chopped Thai salted preserved radish as every brand I could find had soy sauce in it (most soy sauce contains gluten). We happen to live in a city with excellent Asian food markets. If you don't, you could probably order the unusual items on line and then make it once they arrived.


2 Tbsp Tamarind paste or Tamarind concentrate
3/4 cup boiling water
3 Tbsp gluten free fish sauce
1 Tbsp rice vinegar
3 Tbsp sucanat (or sugar if you can't find sucanat)
3/4 tsp. cayenne pepper
4 Tbsp. peanut oil
8 ounces dried rice stick noodles
2 large eggs
1/4 tsp. salt
12 ounces medium shrimp, peeled and deveined
3 cloves garlic, minced fine
1 med. shallot, minced fine
2 Tbsp dried shrimp, chopped fine
6 Tbsp chopped roasted unsalted peanuts
3 cups bean sprouts
5 medium green onions, green part only, sliced thin
fresh cilantro leaves for garnish
lime wedges for serving


1. In a medium bowl, add boiling water to the Tamarind paste or concentrate. (if you have dry paste with seeds and fiber you will want to press it through a fine strainer once you have re hydrated it. Our Tamarind paste was packed in water and already strained). Stir in Fish sauce, rice vinegar, sucanat, cayenne pepper and 2 Tbsp oil. set aside.

2. Cover Rice sticks with hot tap water in a large bowl, soak until softened, pliable and limp but not yet fully tender. (20 minutes). Drain noodles and set aside. Beat the eggs and 1/8 tsp. salt in a small bowl and set aside.

3. Heat 1 Tbsp oil in a large nonstick skillet over high heat until just starting to smoke (2 minutes). Add the shrimp and sprinkle with remaining salt, cook tossing once in a while, until shrimp are opaque and slightly browned on edges (3 minutes), transfer to plate and set aside.

4. While skillet is off heat, add the remaining oil to the skillet & swirl to coat. add garlic, & diced shallot, set skillet over med. heat and cook for 1 1/2 minutes, add eggs to the skillet and stir vigorously with a wooden spoon until just scrambled (20 seconds). Add noodles & dried shrimp to eggs, toss to combine. Pour the fish sauce/Tamarind mixture over the noodles, increase heat to high and cook, tossing occasionally until noodles are coated. Add the peanuts, bean sprouts and most of the green onions and the shrimp to the skillet. Cook, tossing frequently until the noodles are tender.

Serve with cilantro and lime wedges as well as a little garnish of green onion and peanuts.


for a feast, serve with coconut rice

and green curry

Thursday, September 24, 2009

Nachos for dinner!

My husband "Kencent" was reading Cooks Illustrated again. There was a story called Nachos Done Right, he HAD to have nachos! I happily went along. I bought myself some lactose free mozzarella to use. It might still be too much dairy (my tummy will hurt) but what the heck, you only live once.
Here is the recipe with our changes-

spicy beef topping- (replace this part with heated refried black beans if you are vegetarian)

2 tsp. cold pressed canola oil
1 small onion, chopped fine
1 large garlic clove , minced
1 Tbsp chili powder
1/4 tsp. dried oregano
1/2 tsp. cumin
1/2 tsp. coriander
1/4 tsp. cayenne pepper
1/8 tsp. salt
1/2 pound lean, grass fed ground beef


1. Heat oil in a med. skillet over med heat until hot, add onion and cook until softened, stirring occasionally. Add garlic, spices and salt, cook, stirring constantly for a minute. Add ground beef and break up with wooden spoon, stirring until beef is no longer pink (5 minutes or so). take off heat and set aside

Cheesy Nachos with Guacamole, salsa and spicy beef

1/2 bag of quality white corn tortilla chips
150 grams of lactose free, organic mozzarella cheese
2 jalapeño chiles, sliced thin
2 green onions, sliced thin
1 recipe fresh guacamole- (see below)
1 recipe quick salsa- (see below)


1. preheat oven to 400°

2. Spread the chips in an even layer on tin foil layered on a cookie sheet. Sprinkle evenly with cheese, beef and the jalapeño peppers. Bake for 7-10 minutes, or until the cheese is melted. Remove from oven and sprinkle with green onions. Serve with salsa and guacamole- (see below)


2 small ripe avocados
1 Tbsp minced red onion
1 garlic clove, minced fine
1/2 jalapeño chile, minced
2 Tbsp fresh cilantro, chopped fine
salt to taste
1/2 lime, juice of

Directions for guacamole-

1. Halve 1 avocado, remove pit and scoop the flesh into a medium bowl. mash (don't decimate) to combine with onion, salt, garlic, jalapeño, cilantro and salt.

2. Halve the remaining avocado and remove pit, scoop out flesh and dice into fine cubes. add to mashed avocado mixture, sprinkle with lime juice and lightly combine with fork. don't mush it all up! salt to taste.



1/2 jalapeño chile minced fine
1/4 red onion, peeled, and minced very fine (as if you were a human food processor let's say)
1 clove garlic, minced very fine
2 Tbsp cilantro, chopped fine
salt, to taste
fresh ground pepper, to taste
1/2 lime, juice of
2 small ripe tomatoes, chopped very fine, (try to keep the juice that comes out of them as well.)

Directions for salsa-

1. Stir to combine all finely chopped ingredients, add the lime juice and season to taste.

Thursday, September 17, 2009

Vegetable Quiche with Sweet Potato & Goats Milk Yogurt


For Crust

1 cup sweet potato, peeled and grated
1 1/2 cup, carrots, peeled and grated
1 cup zucchini, peeled and grated
3 cups butternut squash, grated (flesh only)
1 tsp. salt
4 Tbsp butter, melted
3/4 cup almond flour

For Filling

1 cup yellow onion, chopped
4 cups fresh button mushrooms, sliced
3-4 Tbsp butter
1/4 cup fresh parsley, chopped
1/2 Tbsp fresh oregano, chopped
1/2 Tbsp fresh marjoram, chopped
1 Tbsp fresh chives, chopped
Salt, to taste
Pepper, to taste
8 free run eggs, beaten
1/2 avocado
1 cup organic goats milk yogurt
paprika for garnish


1. For the crust, peel and grate the sweet potato, carrots, zucchini and squash and place in colander set on top of a bowl. Sprinkle with salt and let sit for at least 10 minutes to drain. Press out any extra moisture and transfer to a large bowl. Add the almond flour, butter and a bit more salt, mix well. Transfer to 2 buttered ceramic quiche bake ware or glass pie pans, and press crust onto the bottom and sides of pans.

2. Preheat oven to 375

3. For the filling. Heat 3-4 Tbsp butter in a large skillet, sauté the onion and mushrooms with the herbs and until tender. Season to taste. Place the mushroom mixture on top of the crusts. Next dollop spoonful dots of yogurt on top of the mushroom mixture. Beat eggs, and then blend with the avocado (in a food processor or blender) until smooth. Pour over the other layers. Dot with butter and brush a little butter onto the edge of the crust. sprinkle with paprika. Bake at 375° for 25-35 minutes or until set. (should come clean when pricked with a fork) Allow to cool before serving.

super delicious with a little Tabasco sauce!

Wednesday, September 9, 2009

Coconut Curried Beets & Brown Basmati Rice

Fall is coming and I am starting to crave complex curries again. This will take a while to prepare. You will love it. It's amazing. Sweet & Spicy


5 small beets chopped (about 1 & 1/4 cup or so)
1 Tbsp canned green chillies
1 tsp. Chilli powder
2 red hot chillies, minced fine
1 cup shredded coconut
2- 3 Tbsp coconut milk
1 1/2 Tbsp fresh ginger, minced
1/2 tsp. mustard seeds
1/2 tsp. Cumin seeds

5-7 Tbsp fresh plain goats yogurt

Ingredients for Tempering-

1 tsp. mustard seeds
1/2 tsp. Fenugreek seeds
1 tsp. dried red chillies
3 Tbsp. curry leaves, (ground in mortar and pestle)
salt, to taste
1 Tbsp. ghee


1. Cover the beets with about 2 inches of water, add the green chillies, 1 tsp. chili powder and a dash of salt. Bring to a boil, crack lid and cook on med for 30-45 minutes (until beets are soft). Pour out most of the water and mash.

2. While beets are cooking, (using a medium mortar and pestle) grind the mustard seeds, and cumin seeds, add the red chillies, ginger, coconut and coconut milk and grind into a thick paste. This will take a while. Try to get a nice consistent paste. Add a bit more coconut milk if it is so dry that it crumbles. Keep grinding. That's it. It will take you maybe 10-15 minutes.

3. Add the coconut mash mixture to the mashed beets and cook on med. heat in the pot for about 3 minutes stirring constantly.

4. Add the yogurt and heat through on low. If it is too dry, add some water and a little more yogurt. Don't boil it, just heat it.

5. In a frying pan, melt some ghee or oil on med/high. Temper the mustard seeds, fenugreek seeds, dried red chillies, curry leaves and salt for a few minutes in the oil. Until it is hot and very fragrant. Add this to your beet mixture, stir it in and you are done.

6. Serve with basmati rice, garnish with lot's of parsley, this is an excellent side dish if you want to serve meat as well.

Tuesday, September 8, 2009

My Sister Nancy's Chocolate Oatmeal "Energy" Bars

um, I was craving these. Don't say you weren't warned. Highly addictive.


1/2 cup sucanat (or 1/2 cup packed brown sugar if you prefer)
2/3 cup almond butter (any nut butter will work)
1/4 cup agave syrup (corn syrup is in her recipe)
1/2 cup butter - room temperature
2 tsp. vanilla
3 cups uncontaminated rolled oats
1/2 cup shredded coconut
1/2 cup raw sunflower seeds
1/2 cup dried cranberries (or blueberries or raisins.....)
2 tbs. sesame seeds
1 cup organic dark chocolate chips (less if you prefer more fruit to chocolate ratio. we don't.)


1. Preheat oven to 350°

2. Combine all ingredients in a large bowl and stir well to mix, Pour into a 9x18 baking dish and press down well to an even bar. Bake for 15-20 minutes or until lightly browned. let cool completely before cutting or even refrigerate for a bit to set.

Sunday, September 6, 2009

Tonight's Recipe

Tonight's recipe is- No Recipe! Rather I would like to suggest that you head down to your local farmers market and buy up whatever is locally grown, looks delicious and will be colorful on your plate.

We bought some Bison steaks from the best local producer- Valta Bison, which Ken grilled on high to a delicious medium rare.
We also bought some corn from the Medicine Hat region which we boiled and served with butter, some green beans from the Innisfail area which we steamed, in addition to some new Alberta Potatoes that we tossed in butter & dill from my herb garden. For dessert, it is almost time for mixed berries from BC organic producers.
So simple, it's the best kind of food.
Tomorrow it's fresh spaghetti squash, bison meatballs, and colorful beets. All from Alberta producers.

Friday, September 4, 2009

Kale, Quinoa & Heirloom Tomato Salad

saw these heirloom tomatoes in my local organic store and I bought them in every color! They had some lovely looking organic kale as well so I made this very tasty salad. I plan to bring it hiking tomorrow as it is fabulous cold.


1 cup Quinoa
2 cups water
1/4 tsp. salt
1/2 tsp. Italian seasoning
1/8 tsp. garlic powder

1 bunch kale, sliced lengthwise to remove hard center stems
1 1/2 Tbsp extra virgin olive oil
2 cloves of garlic, finely chopped

4 or 5 small heirloom tomatoes, quartered
3 green onions, sliced widthwise into fine slices, green and white parts
1 handful fresh basil leaves, chopped fine
1/2 Tbsp fresh oregano leaves, chopped fine
1/2 lemon, juice of (or more to taste)
1 Tbsp. champagne vinegar
1 Tbsp extra virgin Olive oil
salt, to taste
fresh ground pepper, to taste


1. Combine the dry quinoa with 2 cups water, Italian seasoning, garlic powder and a pinch of salt in a med pot. Bring to a boil, stir once, put lid on and simmer on low for 14 minutes or until all the liquid is absorbed. Remove from heat, and let sit for 10 minutes.

2. Heat 1 1/2 Tbsp Olive oil on med heat in a large non stick skillet, add the finely chopped garlic and sauté for half a minute or so. Add your sliced kale and sauté until warmed through and wilted.

3. In a large ceramic bowl combine the cooled quinoa with the green onions, basil, oregano, Kale and tomatoes. Squeeze the lemon juice over the salad, add the olive oil and champagne vinegar and toss it all up to coat. salt and pepper to taste.

great warm or cold.

Wednesday, September 2, 2009

Special Pure Oats, Homemade Granola

I have been completely Gluten free for over a year now. It was simpler to avoid oats altogether up until now. There has been a great deal of research done that shows that (pure uncontaminated) oats do not cause problems for (most) people with celiac disease. For myself, my gluten intolerance can cause a major 3 day migraine (did I mention I have not had one in OVER a year and 2 months?!) Oats are a true health food.

Well so anyhow, I decided to try some oats. I started by purchasing some Pure Oats that are free of any cross-contamination with wheat, barley, rye, tricale, kamut, or spelt during growing, harvesting, transport, storage, mill processing and packaging. Yes, they cost more than bulk oats. I made myself a little hot oatmeal for breakfast. Twice. and then I waited for 72 hours after each consumption. No Migraine! woo hoo! also no apparent digestive problems related to my IBS either. awesome news.

And So I give you the most delicious granola ever. I can say that because it has been sooooo long since I had granola! But honestly it is great. Kencent makes a version for himself with wheat germ and stuff I can't have, but I think my version is extra delicious. Keep it in a well sealed container and it will last for weeks.


5 cups Pure uncontaminated rolled oats
1 cup raw organic almonds
1 cup raw organic walnuts broken into smaller pieces
1 cup raw organic sesame seeds
2 cups organic shredded coconut
1 cup raw organic sunflower seeds
1 cup organic virgin coconut oil
1 cup organic honey
1/2 cup organic raisins
1/2 cup organic dried cranberries
1/2 cup organic dried wild blueberries
1/2 cup organic dried cherries
salt, to taste

(try to purchase all of these items organic and hopefully you can get them sulphate free)


1. Preheat the oven to 325°F

2. In a very large mixing bowl, stir together the oats, almonds, walnuts, sesame seeds, sunflower seeds and coconut.

3. Melt the coconut oil and the honey together in a pot on the stove over medium heat. Stir them together as best as you can (they don't mix well), and pour over the bowl of dry ingredients, stirring constantly until everything is mixed well. Add a little salt (tsp. or 2) and stir in.

4. Pour half of the oat mixture onto a cookie sheet (or pour it into 2 cookie sheets if your oven is large enough. mine is not.) Spread it out evenly and bake it for about 18-20 minutes in the preheated oven. The mixture should be nicely toasted light brown. add 1/2 of the dried fruit, stir to incorporate and set this aside for 10 minutes to cool. Repeat with a second cookie sheet full.

5. Once both of the cookie sheets have cooled for about 10 minutes give them a stir to break up clumps. Wait until the granola is room temperature before storing in airtight containers. Remember to mark the gluten free version! especially if there are folks in the home who insist on making non GF versions. teehee.

it's good. really good. You only need a little to feel full and the granola will energize your day.

Sunday, August 30, 2009

quick and easy rack of lamb

We were out working on our river canoe skills today. On the way home we stopped at the market and bought a rack of lamb (already frenched), some red yams, parsnips & broccoli. This meal was prepped and ready to eat within 20 minutes.

1 rack of lamb.
salt, to taste,
pepper, to taste

2 cups of red yams, 1 cup of parsnips, cut into small cubes
2 cloves garlic, chopped
3 Tbsp extra virgin olive oil
salt, to taste
pepper, to taste

1 1/2 cups broccoli florets
1 Tbsp. butter
2 cloves garlic, chopped fine
1/2 lemon, juice of


1. preheat BBQ to high. salt and pepper the rack of lamb and place on grill, cook, turning when brown and a few more time until an instant read thermometer reads, 125° F (about 15 minutes). take the lamb off the grill, tent it under some foil and let it sit for 5 minutes before cutting between the bones and serving.

2. toss the red yams, parsnips, chopped garlic, extra virgin olive oil, salt and pepper in a bowl, place in side a foil packet that you make and seal it shut. barbecue on high, turning the packet frequently for about 15 minutes.

3. Steam the broccoli for about 3 minutes. In a non stick skillet, sauté the garlic in the butter for a minute or so, add the steamed broccoli and toss and heat through. Add the lemon juice and toss and heat through for 30 seconds or so. remove from heat and serve.

Friday, August 28, 2009

Tangy, Cranberry and Mint Quinoa Salad

I have just finished making this to bring with me hiking this weekend. Quinoa is full of protein and all these fresh delicious ingredients will fuel my hiking and canoing adventures. My second mom made this for us last weekend. It was so tangy and delicious I asked her for the recipe. Like most moms she said, well you take some quinoa and cook it in some orange juice and water and then add some of this and some of that...... haha. I have given you measurements to how I made it. you can switch them around as much as you like.

1 cup Quinoa (pre rinsed)
1 cup orange juice
1 cup water
2/3 cup red onion, finely chopped
1/2 cup organic dried cranberries
1/2 cup celery, finely sliced
1/4 cup parsley, chopped fine
1/4 cup fresh mint, chopped fine
1/2 lemon, zest of and juice of
1/3 cup walnuts, quickly chopped
1 Tbsp olive oil
salt, to taste
pepper, to taste


1. Combine the orange juice, water and quinoa in a med/large pot. Bring to boil over high heat. Stir once, cover and reduce heat to simmer and cover. Cook for about 15 minutes or until all the liquid has been absorbed and the quinoa has expanded to little swirls. stir, and set aside to cool.

2. Once the quinoa is cooled, add the celery, parsley, mint, red onion, lemon zest and juice, cranberries and walnuts. stir well to combine. add the olive oil and salt and pepper and stir again. refrigerates nicely for a couple of days.

Thursday, August 27, 2009

Pink Grapefruit Vinaigrette

Pair this dressing with delicate mild-flavored greens (like butter lettuce or green leaf lettuce) or even more robust greens (like spinach and romaine.) I simply threw the rest of the grapefruit on top and some walnuts. You could use oranges or a little stilton (if you eat dairy) , whatever you like. The lettuce is from my MIL's garden again. I brought home A TON of lettuce so I will be eating salads for the next few days. :)


1 Tbsp. pink grapefruit juice
2 pink grapefruit segments (peeled)
1 tsp. fresh ginger, minced
1 tsp. shallot, finely minced
1/2 lime, juice of
1/4 cup extra virgin olive oil
salt, to taste
pepper, to taste


1. cut off the skin and pulp of the grapefruit, Over a med bowl- using a sharp knife, cut between the section skins and free up the segments. Squeeze out the remaining juice and set aside.

2. Puree the grapefruit juice, 2 grapefruit segments, ginger, shallots and lime juice in a blender. add the olive oil and blend until well mixed. salt and pepper to taste.

Wednesday, August 26, 2009

Garden Fresh, Spicy Vegetarian Escabeche

I was lucky enough to get access to my mother in laws garden yesterday. I came home with more lovely little carrots and fresh green beans. I also had some chipotle peppers left over in the fridge and some mushrooms that I meant to use, so I decided to create a veggie Escabeche with what I had. I made it hot. As in Spicy. As in knock your socks off that tastes soooo good spicy. I ate mine wrapped in organic corn tortillas. You can eat yours however you like. Rice would be nice, grilled fish or meat would go well.
I liked this a lot.

1 1/2 cups button mushrooms
1 1/2 cups fresh green beans, trimmed and blanched
1 1/2 cups fresh baby garden carrots quickly cut up into reasonable sizes
1 1/2 tsp. salt
1/3 cup water
1 med onion roughly chopped
3 cloves garlic, chopped
2 Tbsp extra virgin olive oil
1/2 tsp. dried thyme
1/4 tsp. dried rosemary
3 whole cloves
6 chipotle chilli's (from a can of adobo sauce), finely chopped
1/4 tsp. fresh ground pepper
1 small cinnamon stick
1/4 cup apple cider vinegar
2 1/2 cups water
2 Tbsp. sucanat
salt, to taste


1. clean the mushrooms, place the mushrooms and 1 1/2 tsp. salt into a hot, dry pot (med high) and stir for a minute and 1/2. Add 1/3 cup water and cover. Leave for 3 minutes then lift lid and stir, replace lid and let steam for another 8 minutes. Remove from heat and set aside.

2. In a large pot sauté the onions and garlic in olive oil until soft. add all the spices and stir, add chopped chipotles and stir.

3. Add the vinegar and 2 1/2 cups water. Add the sucanat. Bring to boil. and add salt to taste.

4. Add the carrots to the pot replace lid and cook until tender, remove the cooked carrots with tongs and set aside in a med bowl.

5. Add the blanched green beans, replace lid and cook until tender, remove the green beans from the bowl and set aside with the carrots.

6. Add the steamed mushrooms, replace lid, cook until tender (maybe 3-5 minutes) remove and add to carrots and green beans bowl.

7. Drain the remaining stock through a mesh strainer and pour the strained liquid over the veggies.

8. serve with rice or on fresh tortillas. would be nice with guacamole (and sour cream for those who eat dairy)

Adobo Shrimp

1/2 pound fresh shrimp, deveined and peeled.
3 chipotle chilli's, (from a can of chipotle chilli canned in adobo sauce), chopped fine
3/4 cup fresh orange juice
handful of fresh cilantro, chopped
1 Tbsp extra virgin olive oil
salt, to taste


1. In a med bowl, combine the chopped chipotle chilli's, orange juice, cilantro and olive oil. stir well until marinade is combined.

2. Place shrimp in a medium non-reactive bowl, pour chipotle/ orange juice marinade over to coat. Marinate for 20 minutes.

3. Heat grill to high, remove shrimps from marinade and sprinkle them with salt before placing on grill. Grill the first side for 1 1/2 minutes, turn and grill until finished (about 3-4 minutes total cooking)

4. remove from heat and start eating!

Monday, August 24, 2009

Jalapeño pepper & roasted peanut slaw

1 1/2 cups roasted unsalted organic peanuts
3/4 medium cabbage
1 1/2 cups cocktail tomatoes, washed and cut into quarters
1 or 2 jalapeño peppers, seeded and diced
1/4 cup fresh cilantro, chopped fine

1 1/2 limes, juice of
2 Tbsp extra virgin olive oil
1/2 tsp. salt


1. Cut the cabbage into quarters, cut out the core and using a sharp knife cut each section into very thin slices.

2. Combine the cabbage, diced jalapeño and cilantro in a large non reactive bowl.

3. In a med size bowl combine the Olive oil, lime juice and salt. Pour over cabbage mixture and toss well.

4. Add the peanuts, toss again, and lastly add your tomato slices and toss once very lightly (so you don't get mushy tomatoes)

5. season to taste with salt and pepper and serve.

Friday, August 21, 2009

Blackened Chicken with grilled eggplant, zucchini, mushrooms, tiny tomatoes and jalapenos with balsamic drizzle


Cajun Blackening Spice-

5 tsp. paprika
1 tsp. dried oregano
1 tsp. dried thyme
1 tsp. cayenne pepper
1/2 tsp. ground black pepper
1/2 tsp. ground white pepper
1/2 tsp. garlic powder

Directions for Cajun blackening spice
1. mix all together in an airtight container. (will keep for quite a while)

Ingredients- chicken-

garlic butter- (2 Tbsp Butter mixed with one pressed garlic clove)
2-6 boneless chicken breasts with skin on. (we simply washed and cut up a whole chicken as we were grilling anyhow. That way there are plenty of leftovers for hiking on the weekend)


1. Liberally toss or sprinkle the Cajun spice on the chicken breasts.
2. place on hot grill, skin side down. 5-7 minutes (once they are black) and flip breasts over, rub with garlic butter and cook for 5-7 minutes and flip and rub the other side with garlic butter. Grill until an instant read thermometer says the inside of the breast is- 165 F.

Ingredients for Eggplant and vegetables:

1 large eggplant, trimmed and cut into 1/2 thick rounds
1 zucchini, trimmed and cut into 1/2 inch rounds
2 cups tiny tomatoes, skewered onto pre-soaked bamboo skewers
2 cups mushrooms, cleaned and trimmed, skewered onto pre-soaked bamboo skewers
2 jalapeno peppers, trimmed, cut in half and deseeded
4 Tbsp extra virgin olive oil
balsamic vinegar for drizzling
salt, to taste
fresh ground black pepper, to taste

Directions for veggies-

1. Place the eggplant slices in a shallow bowl and drizzle with a couple Tbsp. olive oil. These will take the longest to grill, up to 20 minutes. place them on the grill and turn when there are nice grill marks, grill other side.

2. Place the zucchini slices in a shallow bowl and drizzle with a Tbsp. olive oil. place them on the grill and turn when there are nice grill marks. These take a little less time than the eggplant.

3. Brush the jalapeno slices, skewered mushrooms and skewered tomatoes with olive oil, place on grill and grill until nice grill lines appear, turn and grill other side.

4. When all the vegetables are done, plate them and drizzle lightly with balsamic vinegar. Salt and pepper to taste.

Thursday, August 20, 2009

Forever Summer Salad

What to do with all those cucumbers? How about a delicious and fresh dinner salad.


1 Organic avocado, removed from skin,deseeded and cut into cubes
1 Organic English cucumber, peeled and cut into 1/2 inch cubes
2 cups organic fresh strawberries, washed, trimmed and cut in halves
1/2 lb. fresh shrimp (buy the kind that has already been deveined)
1 organic lime, juice of
2 Tbsp. extra virgin Olive oil
salt, to taste
fresh ground pepper, to taste


1. Cook the shrimp by dropping them into boiling water and leaving in the water for 3 and 1/2 minutes. Take them out of the pot when done and rinse them in cold water to cool them down.

2. In a small bowl, mix together the lime juice, olive oil, salt and pepper. Set aside.

3. Place the cooked shrimp, cucumber, cut strawberries and avocado in a large bowl, pour the dressing over and toss lightly. adjust salt and pepper. Serve it right away.

oh yummith!

Wednesday, August 19, 2009

fresh garden beans and carrots - spicy noodle salad

My MIL gave me the key to her garden while she is away on a cruise. I decided to use the fresh beans and carrots in a salad tonight. crunchy, satisfying and spicy. mmmmm

Dressing Ingredients:
1 lime, juice of
1 1/2 Tbsp cold pressed canola oil
1 1/2 Tbsp gluten free soy sauce
1 Tbsp sucanat
1 tsp. blue agave nectar (this is sweeter than sugar so add more if you are using sugar)
1 Tbsp sesame oil
2 or 3 cloves garlic minced
1/2 Tbsp orange zest
2 hot red chilies, chopped very thin
salt, to taste
fresh ground pepper to taste

Salad Ingredients:
2 cups green beans, trimmed
2 cups carrots, thinly sliced
1/2 cup green onions, thinly sliced
250 grams rice vermicelli


1. Combine dressing ingredients in a medium bowl, set aside for 1 hour.

2. Bring a large pot of salted water to a boil on high, add the green beans. cook for 2 minutes and remove with a slotted spoon into a separate bowl of icy water to cool quickly. when cool, remove from water and drain well.

3. Add the rice vermicelli to the now empty pot of boiling water. turn off heat, stir to separate, and remove noodles from hot water in about 4 minutes (or when done). rinse noodles under cold water, drain well, lay out on a cutting board and slice the noodles in half lengthwise (easier to eat).

4. Combine the green beans, carrots, green onions, rice vermicelli and dressing in a large bowl and toss to coat. serve right away or chill for later.

Saturday, July 25, 2009

The Big Breakfast

It's the Saturday morning of the annual Calgary Folk Music Festival. I am going to be expending a whole lot of energy outside in the heat today. There are acts on six small stages plus the main stage! That's a lot of music to take in. Of course it is 30° c out today so I will need good fuel to keep me going all day. :) Here is what I have just finished eating for breakfast!


1 egg, poached
1 cup of baby potatoes, boiled until done
2 cups of spinach, sauteed quickly in ghee
1 small tomato, sliced
1/2 yellow bell pepper, chopped
fresh ground pepper to taste
coarse salt to taste.


If you were really decadent (like kencent)
you could slice up your cooled boiled potatoes and fry them in butter and garlic with some green onion and chives for a morning hash. (oh yes he did!)

Monday, July 20, 2009

Baby Spinach & Strawberries with Raspberry Poppyseed Dressing

Kids love this one too!

2 packages of baby spinach
1/2 cup organic mayonnaise
1/4 cup raspberry vinegar
2 1/2 Tbsp. organic blue agave syrup
1/4 cup almond milk
2 Tbsp. poppyseeds
1 1/2 cup strawberries, washed and cut into bite size pieces


1. In a medium bowl, whisk together the mayonnaise, vinegar, agave syrup, almond milk and poppyseeds. In a large salad bowl pour the dressing over spinach and cut strawberries and toss.

simple brown rice breakfast

If I'm making brown rice for dinner, I always make a little extra. That way there is a fast and easy breakfast at the ready for the next morning.

Reheat your rice and then top with diced fruit salsa. Today I had market strawberries, apricot and plums, but you could use any fruit that might be in season. Raspberries, blackberries, mango, pears, whatever! If your fruit is a bit tart , drizzle with a bit of organic blue agave syrup. You could also use some fresh or shredded coconut, dried blueberries, sunflower seeds and almond milk. Just be sure to add a good helping of milled flax and voilá! a healthy and delicious breakfast in seconds.

Friday, July 17, 2009

Firecracker Salmon and shiitake stir fry

We love this recipe from I bet you will love it just as much!
2 wild pacific salmon fillets
1/4 cup peanut oil
2 Tbsp. gluten free tamari soy sauce
2 Tbsp. quality balsamic vinegar
2 Tbsp. green onions, chopped
1 1/2 tsp. sucanat
2 cloves garlic, pressed
1 teaspoon fresh ginger, chopped fine
1 tsp. crushed red pepper flakes
1 tsp. sesame oil
1/4 tsp. salt


1. Place the salmon fillets in a glass lidded dish, In a separate bowl, combine peanut oil, soy sauce, vinegar, green onions, sucanat, garlic, ginger, red pepper flakes, sesame oil and salt. Whisk together well, pour over fish. Cover and marinate in the fridge for at least 4 hours.

2. preheat barbecue grill on med heat and lightly oil the grill.

3. Grill the fillets for about 3 0r 4 minutes per side. (Done when fish just flakes with a fork.)

4. Serve with wild rice and quick shiitake stir fry.

Quick shiitake stir fry:


1 yellow bell pepper, washed , seeded and chopped
2 small heads of baby bok choy, washed, and chopped with the greens separated from the white part
1 cup snow peas, washed and hard bits removed
2 green onions, washed and chopped
2 cups shiitake mushrooms
4 cloves garlic, pressed
2 Tbsp. fresh ginger, chopped fine
3 Tbsp. peanut oil
1/4 cup soy sauce
1 Tbsp. Agave Syrup
1 Tbsp. sesame seeds
1 tsp. sesame oil
1 tsp. corn starch
1/2 cup water


1. In a large skillet or wok, heat peanut oil over high heat add green onion, ginger, garlic, and shiitake mushrooms. Stir and cook for a minute or two.

2. Add the white part of the bok choy and the yellow peppers, stir for another minute or 2 and add the remaining vegetables, Stir until combined, add the soy sauce, sesame seeds, agave syrup and sesame oil, stir.

3. In a small bowl, mix together the water and corn starch and pour mixture over stir fry. Reduce a little bit and then take your stir fry off the heat.

Wednesday, July 15, 2009

Simple Grilled Beet Salad

3 medium beets, trimmed and washed
1/4 cup Raspberry vinegar
small handful of fresh basil, chopped
1/4 cup extra virgin olive oil
salt and pepper to taste
1 bunch fresh salad greens, washed and cut into bite size pieces.


1. In a medium saucepan, boil beets in water for about 15 minutes. Should still be somewhat firm when done.

2. Remove beets from saucepan with tongs and slice into rounds. Beets will stain your hands so wear rubber gloves if you handle them.

3. Make a quick raspberry vinaigrette with the oil, vinegar, chopped basil, salt and pepper. Whisk and separate into 2 small bowls.

4. Preheat your barbecue to low/med, oil grill with some olive oil, place beets on grill and brush on some raspberry vinaigrette from one of your bowls. Turn after 2 minutes, brush with vinegar again and grill another few minutes until done.

5. Toss your salad greens with the other bowl of vinaigrette and serve with grilled beets.

Yumith! and pretty too!

Monday, July 13, 2009

Spaghetti Squash and Savoury Dijon ground Turkey meatballs

It was a cold and rainy day and we felt like warm comfort food. This meal is very satisfying.
(Spaghetti Squash)

1 spaghetti squash
2 Tbsp. organic butter
1 Tbsp. extra virgin Olive Oil
2 cloves garlic
salt to taste
fresh ground pepper to taste

(Turkey meatballs)

1 pound ground turkey breast
1 Tbsp. Worcester sauce
1 Tsp. Dijon mustard
1 free range egg, beaten
1/2 large onion, diced
handful of flat leaf parsley, chopped fine
1/2 tsp. dried rosemary
1 Tbsp. fresh chives chopped
salt to taste
fresh ground pepper , to taste
2 Tbsp. cold pressed organic canola oil

(Tomato Sauce)

6 large tomatoes, processed in a blender quickly
2 Tbsp. olive oil
2 cloves garlic, pressed
2 shallots, chopped fine
1/2 tsp. chili pepper flakes
1/2 handful of fresh basil leaves, chopped
1/2 handful of fresh oregano leaves, chopped
2 Tbsp. red wine
salt, to taste
fresh ground pepper, to taste



1. preheat oven to 400° F

2. Cut squash in half lengthwise and seed. Place each side face down in a large baking dish. Cover with a 1/4 inch of water. Cover the dish tightly with aluminum foil and bake for 30 minutes. Squash ( when done should be tender when forked)

3. Use a fork to scoop out the squash and form "spaghetti" strands.

4. Heat butter and oil in a large sauté pan over med/high heat, add garlic and fry for a minute. Add cooked squash and sauté for a few minutes, tossing occasionally.


Turkey meatballs-

1. In a medium size bowl, combine the turkey, Worcester sauce, Dijon mustard, beaten egg, parsley, onion, chives and dried rosemary.

2. Heat oil in a large sauté pan over medium/ high heat. Form "meatballs" and drop them into the pan. turn occasionally. Cook for 10 to 15 minutes until turkey meatballs are cooked through and nicely browned. Set aside on paper towels to absorb any extra oil


Tomato sauce-

1. Heat a med sized pot (or sauté pan) over med/high heat and heat oil. Add garlic, shallots and chili flakes, cook for 2 minutes. Add blended tomatoes, cook for 4 minutes and add basil, oregano, salt and pepper. Cook for another minute, add red wine and cook for another 5 minutes.

2. Serve on sautéd spaghetti squash with a couple of turkey meatballs. Garnish with fresh basil.

Saturday, July 11, 2009

Coconut Quinoa Hiking Bars

I wanted to make a convenient bar to bring with me hiking. Quinoa is loaded with protein. Combined with coconut, dried fruit and nuts, this delicious square will give you energy to spare. I made this recipe to be gluten free, dairy free, cane sugar free and processed flour free. You will love it for a quick breakfast bar as well!

3/4 cup quinoa, rinsed in a fine mesh strainer
1 1/4 cup cold water
1/2 tsp. salt
1 1/2 cups organic shredded coconut (sulphur free)
1/4 cup peanuts, chopped fine
1/2 cup dried prunes, chopped fine
1/2 cup dried apricots, chopped fine
1/4 cup almond butter, room temperature
1/3 cup agave syrup
3 Tbsp. brown rice flakes
1 Tbsp. peanut oil


1. Place the rinsed quinoa in a med saucepan and cover with the water, add salt and stir once. Bring to a boil, cover and reduce heat. Cook for 20 minutes undisturbed. Once cooked, remove from heat and place in a large mixing bowl to cool. Allow to cool while preheating the oven to 325 degrees F.

2. While the quinoa is cooking, chop your nuts and fruit.

3. When the oven has reached temperature add the almond butter to the still warm quinoa and mix well. Next add the agave syrup and mix well again.

4. Add the chopped fruit and nuts to the quinoa mixture now, stir, add the oil and finally add the coconut and brown rice flakes. Mix until everything is combined.

5. Press mixture evenly into a greased 8x8 pan. Bake for 30 minutes or until the edges are starting to brown. Allow to cool before slicing into bars.


Tumeric Curried Quinoa


1 cup Quinoa, rinsed in a fine mesh strainer
2 Tbsp. natural red palm oil
3/4 onion, diced
1 tsp. fresh ginger, grated
2 red hot chili peppers, finely sliced
1 1/2 Tsp. tumeric
1 1/2 tsp. ground coriander
1/4 tsp. cinnamon
1 3/4 cups water
1 tsp. salt
1 handful fresh cilantro, chopped


1. Heat oil in med. sized saucepan on med/high heat, add onions and sauté for about 5 minutes or until starting to brown.

2. Add ginger, chili's and quinoa. Stir constantly for 1 minute, then add the tumeric, coriander, cinnamon and salt. stir again for 1 minute.

3. Add the water and bring to a boil. Cover, reduce heat and simmer for 15 minutes or until all the water has been absorbed.

4. Toss with chopped cilantro, adjust seasoning (salt) if needed and serve.

Excellent with fresh garden beans/peas or greens. Add some chutney for sweet contrast.

Thursday, July 9, 2009

Spicy Garlic Rice Noodles with Grapefruit, Tangerine, Mint and Orange

Fav! it's delicious and fresh and spicy and fun and summer in a bowl.

Ingredients: (hot garlic chili sauce)

first you will need to make your own chili garlic sauce (store bought is icky)
to do this -
1/4 cup gluten free fish sauce
1/3 cup rice vinegar
2 small red hot chili peppers
6 large cloves of garlic, minced
2 Tbsp. organic Blue Agave syrup (or sucanat)  (or sugar)

take 1 or 2 small red hot chili peppers, seed them and chop them very fine
place them in a bowl with the fish sauce, rice vinegar, garlic and agave syrup. stir well to mix. store in fridge, you can use it for up to a week on just about anything :)

Ingredients for Dressing:

1 tsp. gluten free fish sauce
1 Tbsp. sesame oil
1 Tbsp. hot chili garlic sauce (see above)
2 tsp. honey (melted)
1/2 tsp. salt

Directions for dressing:

1. Combine dressing ingredients in a bowl, stir and set aside

Spicy Rice Noodles ingredients:

125g dried rice stick noodles
1 navel orange
2 tangerines (or small oranges of some sort)
1 ruby red grapefruit
small handful fresh mint, chopped
small handful roasted peanuts, chopped


1. Cut way the peel of the oranges, grapefruit and tangerines with a sharp knife. Separate the fruit from the membranes by cutting between the membranes with a sharp knife. Place the fruit in a bowl and set aside.

2. In a large bowl soak rice noodles for 15 minutes in hot water. Rinse and then immerse in a large pot of boiling water for just about a minute (or until the noodles are tender). drain, rinse with cold water and drain again. Cut the noodles into more manageable 4 inch segments and place in large bowl.

3. Pour the dressing over the noodles and mix well to coat. Add citrus fruit to noodles and toss lightly. Serve in individual bowls and sprinkle liberally with mint and peanuts.

Wednesday, July 8, 2009

Grilled Lamb Burgers with Homemade Blackberry Relish

Blackberry Relish- (adapted from this recipe)

1 granny smith apple, peeled, cored and diced.
1 lemon, zest half of the lemon, set aside and juice the lemon and set aside.
1/4 cup sucanat
1 small onion, chopped
1 clove garlic, pressed
1/4 cup red wine vinegar
1 1/2 Tbsp. red wine (or natural berry juice)
2 cups fresh blackberries
1 tsp ginger, grated
pinch of salt


1. In a med size ceramic bowl, mix the apple and the lemon juice and set aside

2. In med size saucepan over medium heat combine sucanat, onion, red wine vinegar, garlic and red wine. Bring to a boil, reduce heat and simmer for 5 minutes, stirring occasionally.

3. Add the apple and lemon juice mixture and let simmer for 10 minutes, stirring occasionally.

4. Add blackberries, ginger and lemon zest, simmer for 15 more minutes or until the mixture has thickened a bit. Remove from heat, transfer to a bowl and cool in fridge until serving.

Lamb Burgers-

1 lb. ground lamb
1 small onion, diced
1 Tbsp olive oil
1 tsp. cumin
salt and pepper to taste
gluten free hamburger buns


1. In a large bowl combine ground lamb with diced onions, cumin, salt, pepper and olive oil.

2. mix well and shape into 4 large patties.

3. Grill on high heat for about 6 minutes per side or until cooked through.

4. Serve on gluten free buns with kale and blackberry relish and sweet potato fries on the side.

Monday, July 6, 2009

Mushrooms Sautéed with Red Wine and Spinach


2 handfuls of Crimini brown mushrooms, brushed and sliced thin
1/2 large red onion, finely chopped
3 Tbsp. butter
1/2 cup red wine
coarse salt, to taste
fresh ground pepper, to taste
140 grams of fresh baby spinach


1. Heat a large skillet over med/high heat. Add butter to skillet.

2. When the butter is melted and starting to bubble, add the mushrooms and the diced onion. Sauté until starting to brown.

3. Add the red wine to the pan, season with salt and pepper and reduce.

4. Add the spinach and stir until it wilts.

5. Serve immediately.

This is a nice way to serve mushrooms and very colorful.