Potluck Worthy Wild Rice Casserole (From my Nana)


This recipe is from my grandmother (Nana) – she made it at a recent family gathering and it was so tasty I had to get the recipe from her to try it out myself!  I love the taste and texture of wild rice – which is actually a grass technically – but counts as a whole grain!  It’s grown locally where I live so it’s highly prized.

I just adapted the recipe slight based on my taste preferences.


1 cup wild rice
1 cup of brown rice
3 1/2 cups boiling water
3-4 tablespoons of margarine, melted or oil
1/4 cup gluten free soy sauce
2 chicken or vegetable bouillon cubes, gluten free
3 cups of fresh mushrooms or one can of mushrooms
1/2 large onion, minced
1/2 cup green peppers, minced
1/2 cup celery, minced
Season with salt and pepper as desired


1. Rinse rices well and add to casserole dish.  Mince vegetables and add.
2. Add the remaining ingredients and pour boiling water over top. Stir well to ensure bouillon is dissolved.
3. Cover and bake at 350F for an hour and 15 minutes or until rice is tender. 
Enjoy!  A note from my Nana: It’s lovely as a warm up. : ) 

Steamed Kale with Cashew Cream


I have been looking for a tasty way to eat kale and this recipe is the ticket.  I definitely think I could eat this recipe every week, it’s that tasty. 

Cashew cream is a vegan form of “cream” and is really delicious.  It’s simple, quick and easy and has healthy fats for your heart. 

Kale is one of those super foods that are really high in all the good stuff for your body.  Two things I learned about kale recently 1. The calcium it contains is better absorbed than in milk (but there is less in it) and 2. 4 1/2 cup of raw kale has 10 grams of protein which is the amount in a standard serving of meat!  Neat! 




1 bunch of kale (~2 pounds)

1/2 cup cashews

1/2 cup unsweetened soy or almond milk

1 tbsp onion powder (or other spice to taste)


1. Remove kales leaves from the stem and rip into bite sized pieces.  Place in steamer and cook over boiling water for about 15 minutes or until tender.

2. Meanwhile put cashews, milk and onion powder into blender or food processor and process until smooth and creamy (about 30 seconds).

3. Once kale is done, place in bowl and coat with cashew cream

Serves 4-6 people

Delicious side dish or main dish with a carbohydrate source of your choice.

Hamburger Helper Copy Cat



Adapted from http://www.preventionrd.com/2013/01/homemade-hamburger-helper/

My Mom always used to make hamburger helper when I was a kid – I associate it with comfort food.  My hubby also loves the stuff but I don’t like making it since it’s processed food from a box.  Fortunately making it from scratch take basically the same amount of time because even making it from the box still required you to brown the beef, mix into spices, pasta, water, etc and boil away!  All you have to do EXTRA is measure out the spices!  What’s not to like?  It’s a fraction of the cost of course too….and I’m not running for glasses of water through out the evening (less salt).

Hilariously my husband asked for hamburger helper for his birthday dinner (oy) so here we have it!


1 pound of extra lean ground beef

2 1/2 cups fat-free milk

1 1/2 cups hot water

2 cups gluten free elbow macaroni

1 Tbsp cornstarch

1 Tbsp chili powder

2 tsp garlic powder

1 tsp sugar

1/2 tsp salt

3/4 tsp paprika

1/4 tsp cayenne pepper (or less)

pinch crushed red pepper flakes

1 1/2 cups sharp cheddar cheese, shredded


1. Add the ground beef to skillet. With a spoon, break up the meat, browning until cooked through and no longer pink, about 5-6 minutes, drain excess fat.

2. Add the pasta, milk, water, cornstarch, and spices; stir to combine. Bring to a boil and turn the heat down to low and simmer. Cover and cook for 10-12 minutes, or until the pasta is al dente. Stir frequently.  Add the cheese and stir to combine. Serve immediately.

Yield: 5 servings (~1 1/4 cup each)

Decadent Seafood Chowder


Okay – so this recipe is far from healthy.  But as a dietitian I know that sometimes it is okay for the occasional treat!  This one will be something I make maybe once a year – it was so very delicious!  Enjoy sparingly.

Seafood Chowder – source: Dairy Goodness Recipe from Dairy Farmers of Canada


2 strips bacon

1 medium onion, diced

1 stalk celery, finely chopped

2 garlic cloves, minced

1 tbsp rice flour

1 cup bottle clam juice or 1 cup gluten free chicken stock

1 cup 35% cream

8 oz scallops

8 oz raw medium-size shrimp, peeled and deveined

1 1/2 cups diced cooked potatoes

1 cup canned corn niblets

1 can crab (optional…do not use imitation crab as it usually contains wheat as a filler/binder)

2 tbsp finely chopped fresh dill

1/2 tsp hot pepper sauce (optional)

Salt and pepper to taste


1. Cook bacon in large saucepan until crisp; crumble and set aside.  Drain all but 1 tbsp fat from pan.  Add onion, celery and garlic; cook stirring until soft about 5 minutes.

2. Stir in flour until combined.  Whisk in clam juice making sure there are no flour lumps.  Add cream.  Bring to a boil; reduce heat.  Add scallops and shrimp; cook until scallops are opaque and shrimp is pink about 5 min.  Add potatoes, corn and crab; heat through.  Add dill, hot pepper sauce, salt and pepper.  Serve sprinkled with bacon.

3. Enjoy with a green salad and crispy GF toast or biscuits!

Mexican Seasoning Mix


Mexican Taco Seasoning Mix

Taco seasoning mix packages have lots of strange ingredients and TONS of sodium.  The mix is very easy to whip up with ingredients you likely have already in your pantry!  Keep this recipe on hand for when you want to cook up a quick and nutritious Mexican meal.


1 tbsp chili powder

1/4 tsp garlic powder

1/4 tsp onion powder

1/4 tsp crushed red pepper flakes

1/4 dried oregano

1/2 tsp paprika

1 1/2 tsp ground cumin

1 tsp sea salt

1 tsp black pepper



1. Mix together in a container until ready to use!

2. When ready to use – cook up ground beef, then add seasoning mix and 1/3 cup of flour.  Mix together well.

3. Add 1/2 – 1 cup of water and stir until thickened.

4. Serve with whole wheat tortillas, chopped tomatoes, chopped lettuce, salsa, low fat sour cream and black beans!

Rainbow Fruit Skewers



I made these for Tabitha’s Bridal Shower last weekend and they were a hit.  I was trying to come up with a way to offer fruit in a more creative light.  It’s too a little longer to do than I anticipated so make sure to give yourself time to prepare them : )  Be creative with the different fruits for each colour!  I found these fruits on sale so that is what I used!

Red – Blood orange

Orange – Cantaloupe

Yellow – Lemon

Green – Kiwi

Black/Blue – Black grapes

Browned Taters and Grannies


This is just a super simple meal idea that is a winner in terms of taste and ease.  I made it one day when we were short on groceries and time in the evening to make supper.  The taste combination of the bland potatoes, tangy apples and onion really make the dish pop.  Pair it with a couple slices of aged cheddar cheese and some salad and voila!  A beautiful meal!


2 tbsp margarine or butter

4 potatoes, peeled

2 large tart apples, peeled, cored and sliced

1 large onion, sliced

Dash of garlic powder


1. Pre-cook potatoes in the microwave until just soften (about 8 minutes depending on the size of the potatoes) Slice potatoes into strips.  Peel, core and slice the apples.  Slice onions.

2. Melt margarine in a large pan, add the rest of the ingredients.  Let vegetables brown before flipping and stirring.  Cook until all ingredients are tender and browned.