Shrimp Fra Diavolo

This shrimp recipe is a bit lengthy, but it is worth the effort.  You can serve it as an appetizer with some nice crusty bread, or toss it with some penne and a side of tossed salad for a meal.  If you are watching your wheat or gluten, just use gluten free bread and rice pasta.  Read through the recipe before beginning.  Also don’t skip the step of making the broth with the shrimp shells.  This step adds deep delicious flavor.  I tested this recipe on my friends Rita and John and it passed.  Bon Appetite!

1 1/2 pounds of large shrimp, peeled and deveined, shells reserved

1 can – 28 oz whole maranzano peeled tomatoes

3 tablespoons olive oil

1 cup white wine

4 garlic cloves, minced

1 teaspoon red pepper flakes

1/2 teaspoon dry oregano

3 anchovy fillets, rinsed, patted dry, and minced

1/4 cup chopped fresh basil

1 1/2 teaspoons minced pepperoncini, plus 1 teaspoon of brine

2 tablespoons extra virgin olive oil


Toss peeled shrimp with 1/2 teaspoon of salt and set aside.

Pour tomatoes into colander set over a large bowl.  Pierce tomatoes with edge of rubber spatula and stir briefly to release juice.  Let them drain.  Transfer drained tomatoes to a small bowl and reserve juice.

Heat 1 tablespoon of the olive oil over high heat in a 12 inch skillet.  Add the shrimp shells and cook, stirring frequently until they turn spotty brown and skillet starts to brown, about 5 minutes.  Remove skillet from heat and carefully add the white wine.  When the bubbling subsides, return skillet to heat and simmer until wine is reduced to 2 tablespoons, about 4 to 5 minutes.

Add the reserved tomato juice and simmer to marry the flavors, about another 5 minutes or so.  Pour this tomato broth into a colander set over a bowl.  Discard the shrimp shells and reserve the liquid.  Wipe out skillet with paper towels.

Heat the remaining 2 tablespoons of olive oil, garlic, red pepper flakes, and oregano in the same skillet you just wiped out.  Stir occasionally until garlic is starting to turn straw colored and is fragrant, about 1 to 2 minutes.  Add the minced anchovies and stir for another 30 seconds.  Remove from heat, add drained tomatoes and mash with a potato masher until coarsely pureed.  Return to heat and stir in reserved tomato broth mixture.  Increase heat to medium high and simmer until mixture has thickened, about 5 – 6 minutes.

Add shrimp to skillet and simmer gently, stirring and turning shrimp frequently, until they are just cooked through, about 4 to 5 minutes.

Remove from heat.  Stir in  basil, pepperoncini, and brine.  Season with salt and pepper.  Drizzle with the 2 tablespoons of extra virgin olive oil.

Serve with crusty bread for appetizer or toss with rigatoni or penne.

Gluten Free Blueberry Oatmeal Muffins

For this recipe I used gluten & wheat free oats and a gluten & wheat free flour blend.  I keep these muffins in the freezer for days that I don’t have time to prepare meals or for when my body is asking for some carbs.  The oats add a good source of fibre as well as keeps you full.

1 1/2 cups wheat & gluten free whole grain rolled oats

1 1/2 cups almond milk or coconut milk (I use the unsweetened)

1 tablespoon white vinegar

1 1/2 cups gluten free all purpose baking flour (I used Bob’s Red Mill brand.  Feel free to use your favorite.)

1 1/4 teaspoon of xanthan gum or guar gum

3/4 cup brown coconut sugar

1 1/2 teaspoons ground cinnamon

1 1/2 teaspoons gluten free baking powder

3/4 teaspoon baking soda

3/4 teaspoon salt

2 large eggs, beaten

1/3 cup melted butter (or use coconut oil)

1 cup of fresh blueberries

Preheat oven to 375°F.

In a measuring cup add 1 tablespoon of white vinegar.  Pour in the almond or coconut milk to make 1 1/2 cups. Combine this mixture and the rolled oats in a small bowl and let stand for 10 minutes.

Measure the next 6 ingredients into a large bowl and make a well in the center.

Stir eggs and melted butter or coconut oil into oatmeal mixture.  Add to well along with the blueberries.  Stir just until moistened.

Fill 12 paper lined muffin cups full.  Bake for about 18 to 20 minutes until wooden pick inserted in center of muffin comes out clean.  Let sit for 5 minutes before removing to a wire rack to cool.

Makes 12 muffins.

Roasted Baby Bok Choy

There were a few people looking for different vegetables to try.  Here is one of  my new tasty dishes.


1 tablespoon olive oil, try garlic flavour if you have it on hand

1 pound baby bok choy, I get the bag with 5 to 6 baby bok choys in it

1 tablespoon fresh lemon juice

sprinkle of salt


Preheat oven to 375 F

Place the oil in a 9 x 13 inch glass baking dish.  Add the bok choy and salt.  Toss to coat.  Roast, turning the bok choy twice, for about 25 minutes until tender.  Sprinkle with lemon juice and toss to coat.


Can it get any simpler?  Enjoy!!

Pork Tenderloin Luncheon Meat

As a Holistic Nutritionist, I don’t recommend luncheon meats because they contain nitrates and nitrites which play a role in development of diseases, one being cancer.  Here is a recipe for a delicious natural meat you can use to make sandwiches or wraps.


3 Tablespoons reduced sodium soy sauce

3 Tablespoons balsamic vinegar

2 Tablespoons olive oil

2 Tablespoons minced fresh basil leaves

1 Tablespoon honey

1 Tablespoon grated ginger

1 clove minced garlic


2 pork tenderloins

Whisk all marinade ingredients in a small bowl.  Reserve 1/3 cup for basting.

Place the pork in a plastic sealable freezer bag.  Pour the marinade over and seal the bag.  Toss to coat the pork and marinate in the fridge for 4 hours.

Preheat the grill to medium setting.  Place the pork tenderloins on the grill.  Grill for about 16 minutes until nicely browned on the outside.  Baste with reserved marinade during grilling.

Remove pork from grill and let rest for 5 minutes before slicing.  Use 1 tenderloin to eat for supper with a tossed green salad. For the second one, store in the fridge and slice the meat very thin with a sharp knife as needed to make sandwiches, paninis, or wraps.  You can spice up the flavour of your sandwich by adding other ingredients such as hot pepper rings, cucumbers, sliced onions, etc.

If you get into the practice of making a little extra meat for supper, you will always have fresh real meat for your sandwiches, paninis, or wraps.

Spinach Frittata

Here is a way to add some greens to your diet and have it taste good too. Just another great way to make eggs.

2 large eggs

1/2 cup chopped fresh spinach or more if you like

1/4 cup crumbled feta cheese

1 green onion sliced

In a bowl, beat eggs with a fork.  Add the spinach, green onion and feta cheese.  Heat a small 6 inch skillet, sprayed with olive oil.  Once it is heated, add the egg mixture.  Place a lid on skillet and turn down the heat to medium.

Let it cook a few minutes until it is not runny any more but the top is still raw.  Loosen the frittata and slide it onto the lid and flip it over into the skillet to cook the raw top.  When it is cooked through – it will only take a few moments – slide it onto your plate and enjoy.

I like eating mine with fresh vegetables and dip.

Green Foods



How to Get 7 Servings of Vegetables in One Meal

Welcome June – Summer Is On Its Way!

Welcome to my June Newsletter.  Summer is the season to eat lighter meals with an abundance of vegetables and fruit.  Therefore, this month I want to talk about my favourite supplement for those who do not like vegetables.  If you do not eat 6 – 8 servings of vegetables per day, you will benefit greatly from this supplement.  I like eating my vegetables, but eating 8 cups of spinach in one day is not going to happen.  And so enters my favourite supplement – Green Foods.

What are Green Foods?

Some of you are probably thinking, if you dyed potatoes green and fried them to make green French fries, it would count as a serving of green food.  Nice try – but no.  Of course green foods include all the green vegetables like broccoli, spinach, kale, etc., but there are also super green foods.  These super power greens are algae and grasses.  I know you are all enthusiastic about these green foods, but please stop your impulse to run to your aquarium and eat the algae or rush out to mow the lawn so you can make a salad with your grass clippings.  Read on! The Algae & Grasses Include:

  • Bluegreen Algae – Spirulina
  • Green Algae – Chlorella
  • Wheat Grass
  • Barley Grass
  • Red Algae
  • Brown Algae – Kelp
  • Chlorophyll

These super green foods can be taken as individual supplements in capsules, tablets, or powder form.  The supplement that I recommend to my clients contain a synergistic blend of algae, grasses, herbs, sprouted legumes, vegetables and fruit extracts.  My favourite and tastiest brand to recommend is the Progressive VegeGreens supplement powder.

What is so Great about VegeGreens?

Each small scoop provides the nutrient equivalent of 6 – 8 servings of fresh vegetables which supplies an extra ordinary spectrum of nutrients derived from 9 distinctive blends of different families of food:

Green Food Concentrate – Sea Vegetables – Land Vegetables – Cruciferous Vegetables – Essential Fatty Acids Phytonutrients – Herbal Co-Factors – Enzymes – Prebiotics & Probiotics
What Are the Benefits of VegeGreens  

  • Restores a healthy PH in your body.  (Meat proteins & wheat are acidic to the body)
  • Supports Liver Function
  • Detoxifies the Body
  • Cleanses the Colon
  • Increases Energy
  • Renews Mental Clarity
  • Strengthens Immune System
  • Supports Cardiovascular Health
  • Boosts Metabolism
  • Improves Digestion
  • Promotes Clear Skin
  • Acts as an anti-inflammatory

Spirulina & Chlorella are the only plants that are high in protein and contain all the amino acids.  They are low in fat & contain a substantial amount of vitamins & minerals & plant chlorophylls.  They are also considered to be a tonic & rejuvenator of the body.

Kelp is high in iodine, which the thyroid loves.  It is high in calcium, magnesium, potassium, choline & align (align is helpful in pulling out intestinal toxins & heavy metals).

Wheat Grass & Barley Grass offers an energy lift.  They act as purifiers & rejuvenators and may protect against cancer.

Chlorophyll seems to provide intestinal nourishment – has a soothing healing effect on the mucus lining.  It is used to detoxify or purify the system, the liver in particular.  Acts as an anti oxidant, can have an anti aging function.

How Often Do You Need to Supplement?

I usually recommend to have a VegeGreen shake at least 3 times per week.  If you are very undernourished, just don’t eat enough, want to lose weight, tired all the time, having a VegeGreen shake 5 times per week minimum would be recommended.

How Do You Use VegeGreens?


For the following recipes, place ingredients in a magic bullet or blender and blend until smooth.

 Super Immune Power Shake

  • 1 cup water
  • 1 envelope Ester C (vitamin C powder drink mix)
  • 1 scoop of VegeGreens
  • 1/2 cup frozen blueberries
  • 1/2 banana

Creamy Cherry

  • 1 cup unsweetened Almond Milk or Coconut Milk
  • 1 scoop of VegeGreens
  • 1/2 cup frozen pitted cherries

Berry Protein & Greens

  • 1 cup unsweetened Almond Milk or Coconut Milk
  • 1 scoop of VegeGreens
  • 1/2 scoop of Progressive PhytoBerry Protein Powder
  • 1/2 cup frozen raspberries or blueberries

Creamy Peach

  • 3/4 cup unsweetened Almond Milk
  • 1/2 cup plain low fat Greek Yogurt
  • 3/4 cup frozen peaches
  • 1 scoop VegeGreens


  • Add half a banana to sweeten if you need
  • Add 1 tablespoon ground flax seeds for extra Omega & fibre
  • Add 1 tablespoon hemp hearts for a boost of protein
  • Add plain low fat Greek yogurt for extra creaminess & protein

Be creative and try different combinations so you don’t get bored. If you need assistance in determining what your personal nutritional needs are, please contact me for a nutritional analysis.

call me:  306-539-3189

Wishing you health & wellness,

Marlisa Sucher, RHN


Orange Lemon Dessert

This is a very nice light summer dessert.  The creaminess comes from Greek Yogurt.


1/3 cup brown rice flour

1/4 cup almond flour

1/4 cup coconut flour

2 tablespoons dark brown sugar

1/4 teaspoon salt

2 tablespoons water

2 tablespoons oil


2 large eggs

2 large egg whites

1/2 cup packed light brown sugar

1 teaspoon grated orange zest

1/3 cup fresh orange juice

1 teaspoon grated lemon zest

1/3 cup fresh lemon juice

1/3 cup non-fat plain Greek yogurt

2 tablespoons brown rice flour

Preheat oven to 350 degrees.  Coat an 8 x 8 inch baking pan with cooking spray.

For Crust

In a bowl, stir together the rice flour, almond flour, coconut flour, brown sugar and salt.  Add water and oil and stir with a fork until well combined.  Use your hands to rub the liquids into the dry ingredients to make a crumbly dough that will stick together when pinched.

Press the dough firmly into the bottom of the baking pan.  Bake for 10 to 12 minutes, or until set and lightly browned.  Remove from oven and let cool for 5 minutes.  Leave the oven on.

For Filling

In a bowl, whisk together the whole eggs, egg whites, sugar, orange zest, orange juice, lemon zest, and lemon juice.

In a small bowl, beat together the yogurt and flour.  Beat a little of the orange-lemon mixture into the yogurt mixture to loosen it, then whisk all the yogurt mixture back into the orange-lemon mixture until well combined.

Pour the filling on top of the cooled crust.  Bake for 25 to 30 minutes, or until the filling sets and is light golden at the edges.  Let cool completely in the pan on a rack before cutting.

Optional – Top with whipped topping or whipped coconut milk and garnish with strawberries or raspberries or your favourite fruit.

Makes 12 servings at 133 calories with out the whip topping.

Chicken Broccoli Casserole

This casserole is made without dairy, wheat, or gluten.  Yummy, low calorie casserole.

2 tablespoons of Olive Oil

4 boneless, skinless chicken breasts, cut up into bite size pieces

1 white onion, diced

2 cloves of garlic

5 cups of broccoli florets

5 cups of cauliflower florets

2 cups chicken stock, plus some extra to thin sauce if need be

1 teaspoon garlic powder

1 teaspoon curry powder

1/2 teaspoon cayenne pepper

salt & pepper

paprika & parsley flakes to garnish

Preheat oven to 350°.

In a large skillet, heat the olive oil on medium heat.  Saute the chicken pieces until cooked through, about 5 to 6 minutes.  Remove chicken and place in a greased 9 x 13 glass baking dish.

In the same skillet, saute the onions and garlic until the onions are soft, about 3 to 5 minutes.  Add the broccoli and enough water to have 1/2 inch of water in pan.  Cook broccoli stirring occasionally until it is bright green.  Don’t over cook or it will end up mushy.  Drain any left over liquids.

Meanwhile, in a pot combine cauliflower and 2 cups of chicken broth.  Bring to a boil, then reduce heat to medium and cover pot.  Simmer for about 10 minutes or till cauliflower is fork-tender.

With a hand blender or food processor, puree the cauliflower and broth until no lumps remain.  It should be the consistency of a nice thick sauce.  If it is too stiff, add some extra broth.  If too liquid, pour back into pot and boil off the excess liquid.  Mix in the garlic powder, curry powder, cayenne pepper, salt & pepper to taste.

Add the broccoli mixture to the chicken in the glass baking dish.  Pour the cauliflower mixture over and stir in well.  Sprinkle with paprika and parsley flakes.  Bake in oven for about 30 minutes or until bubbly around edges and light brown.

Serve with a tossed salad dressed with oil and lemon juice.

Margarita Salad

This is a very nice brunch salad.  Add some mimosas or margaritas for a cocktail with some lactose free gouda and seed crackers to accompany the salad.

1/4 cup fresh squeezed orange juice

3 Tablespoons of fresh squeezed lime juice

1/4 teaspoon salt

1 pound of large shrimp, peeled, deveined, and tail off

1 avocado diced

1/3 cup plain fat free greek yogurt

2 tablespoons water

1 teaspoon chili powder

1 teaspoon tomato paste

4 teaspoons olive oil

1 head of butter lettuce, mixed baby greens, or head lettuce

2 kiwi fruit, peeled and diced

1 tomato diced

In a medium bowl, stir together the orange juice, 1 tablespoon of the lime juice, 1/4 teaspoon salt.  Add shrimp, mix and let marinate for 1 hour in the fridge.

Make dressing in a magic bullet.  Combine the avocado, yogurt, water, chili powder, tomato paste, 2 teaspoons of olive oil, 2 tablespoons of lime juice, season with 1/8 teaspoon of salt or to taste.  Puree until smooth.  Store in fridge.

Wash and spin dry the lettuce of your choice.

In a skillet, heat 2 teaspoons of olive oil over medium heat.  Drain shrimp, reserving the marinade.  Add shrimp to pan and cook until opaque and done.  Transfer to bowl.  Add the marinade and reduce to about half.  Add to shrimp in bowl.  Let cool.

In a salad bowl, combine lettuce, diced tomato, diced kiwifruit, and shrimp mixture.  Toss lightly to mix.  Add as much of the dressing as you like.  I like lots, my husband likes a little.  Toss to coat.  Garnish individual servings with lemon slices if you like.

This great tasting light salad offers 24 grams of protein and 5 grams of fibre.  Nice!!

Note:  you may substitute cut up chicken breast for the shrimp if you like.

Citrus Coconut Macaroons

These are so yummy.  A very nice light & refreshing spring treat.

Preheat oven to 325 F.  Line a baking sheet with parchment paper.

4 ounces unsweetened shredded coconut

1/4 cup packed turbinado sugar or regular sugar or stevia

1/2 teaspoon grated lemon zest

1/2 teaspoon grated lime zest

1/2 teaspoon grated orange zest

1/8 teaspoon salt

3 large egg whites

Add the coconut, sugar, lemon zest, lime zest, orange zest, salt, and the egg whites to a food processor.  Pulse until well combined.

Scoop about a teaspoon of the mixture and form into round balls.  You should get about 18 of them.  Place on the baking sheet, lightly press down a bit and bake for 20 to 25 minutes until lightly colored and set.

Transfer to a wire rack and cool.  Store on countertop in airtight container.  Enjoy!!