Mustard Herb Salmon

Here is another Salmon recipe that is delicious enough for company.  Great source of Omega 3.  I served it with a cabbage & broccoli coleslaw and a tomato salad.  Leftovers are great to toss into a salad.

1 Garlic Clove, Minced

2 Tablespoons of Dijon Mustard

2 Tablespoons of Whole-Grain Mustard

3/4 Teaspoon Finely Chopped Fresh Rosemary

3/4 Teaspoon Finely Chopped Fresh Thyme

1 Tablespoon White Wine

1 Tablespoon Olive Oil

6 (6 to 8 ounce) Salmon Fillets or One large salmon Fillet

6 Lemon Wedges

Preheat oven to 350 degrees.

In a small bowl, mix the garlic, both mustards, rosemary, thyme, wine, and oil.  Place your salmon fillets or the large salmon fillet on an oiled baking sheet.  Spread with the mustard mixture.

Bake for about 15 to 20 minutes, depending how thick your salmon is.  When the salmon is almost done, I like to broil the top for a minute or two.  You will know when the salmon is done when it flakes easily.  Serve with lemon wedges.


Sunday Morning Pancakes

Gluten Free, high fibre, high protein!  These pancakes get their high fibre content from coconut flour.  Did you know that coconut flour is 58% fibre, and wheat bran is 27% fibre?

1/2 cup coconut flour

1/3 cup almond flour

1 1/2 teaspoon baking powder

pinch salt

4 eggs

1 tablespoon melted coconut oil

1/3 cup almond or coconut milk

1 teaspoon vanilla extract


maple syrup


Stir all the dry ingredients in a medium bowl.

Beat the 4 eggs and add almond or coconut milk.  Melt the coconut oil and add to liquids ingredients.

Stir liquids into dry ingredients and mix.  Batter will be thicker than normal pancake batter.

Heat a griddle and melt butter on it to grease.  Scoop out a large tablespoon of the batter onto the hot griddle, smoothing into a nice circle.  Cook for 2 to 3 minutes to brown the bottom and flip over.  If you flip over too soon, the pancake will break apart.  Continue cooking, flipping as needed until they are done – just like a regular pancake would be.

Spread a little butter on the pancake and drizzle with pure maple syrup.

Variation:  Add about 1/4 cup of chopped apples, blueberries, or chocolate chips if you wish.  1/4 teaspoon of cinnamon would be yummy too.

More Variation:  Use the pancakes as a shortcake to make strawberry shortcakes.

Granola Cereal

Here is a breakfast cereal recipe that is homemade so you know exactly what is in it.  You can substitute some of your own favourite ingredients for the ones I have listed here.

1 cup rolled oats (wheat free, gluten free if you like)

2 Tablespoons hulled pumpkin seeds

1 Tablespoon hulled sunflower seeds

2 Tablespoons shredded coconut (optional)

1/4 cup toasted slivered almonds

4 dried apricots, chopped (optional)

1/4 cup dried cranberries

1/4 cup natural creamy peanut butter (no salt or sugar added, may use almond butter)

2 Tablespoons pure maple syrup

2 Tablespoons almond or coconut milk

Preheat oven to 425 degrees.

Place oats on a small baking sheet and toast in oven for about 6 to 10 minutes until lightly browned.  Transfer to a bowl.

Add pumpkin seeds, sunflower seeds, coconut, almonds, apricots, and cranberries.  Toss to mix.

In a small saucepan, melt peanut butter, maple syrup, and almond milk over low heat.  Add it to the bowl with the oats mixture.  Toss until thoroughly coated.

Spread mixture on a greased baking sheet and return to the oven at 425 degrees for about 5 to 6 minutes, stirring occasionally.  When mixture is dry, remove from oven and cool.

Store in an airtight container.  To serve, just add almond or coconut milk.

This cereal has lots of protein and fibre.


Italian Almond Biscotti

This is my first wheat free biscotti.  They turned out pretty good if I say so myself.

4 TBLS corn meal

1 1/2 cups almond flour

1/4 cup cornstarch

3/4 tsp ground cinnamon

1/2 tsp baking powder

1/3 cup pure maple syrup

1 large egg

Heat oven to 350 degrees.

Line a 8 x 4 loaf pan with foil and grease with almond oil.  Dust with 1 TBLS cornmeal.

In a large bowl, stir together the almond flour, cornstarch, cinnamon, baking powder, salt, and the remaining 3 TBLS of cornmeal.  Make a well in centre.

Mix the egg with the maple syrup.  Stir into the dry ingredients until incorporated.

Transfer to the loaf pan pressing into bottom of pan, smoothing the top.  Cover with foil and bake for 50 minutes or until set.

Remove from pan and remove foil and place onto a wire rack to cool slightly.  With a serrated knife, cut the loaf crosswise into 16 slices.  Arrange on a baking sheet and bake for 15 minutes.

Cool on a wire rack.

If you are Italian, you will enjoy these biscotti dipped in a glass of wine!



Gluten Free Chicken Parmesan & Hint of Lemon Brussels Sprouts


1/2 cup Glutino Gluten Free Breadcrumbs

1/2 cup parmesan cheese

1/4 tsp each of paprika, salt, pepper, garlic powder, celery salt, onion powder, dried oregano

1 egg beaten

1 tablespoon olive oil

4 Chicken Breasts

Combine first 9 ingredients in a bowl.  With a fork beat the eggs and olive oil in a bowl.  Dip the chicken breasts in the egg, then cover with the crumb mixture.  Lay in a baking pan that is greased with some olive oil.

Bake for about 45 minutes to an hour.

Hint of Lemon Brussels Sprouts

3 cups of Brussels sprouts, halved

2 tablespoons of olive oil

juice and grated rind of 1/2 lemon

Place Brussels sprouts in large bowl.  Add the olive oil, lemon juice and lemon rind.  Toss all together and put in a baking dish.  Bake for 30 minutes.

Serve with a tossed salad.

Awesome Roast Chicken

I think I have created a yummy roast chicken with a secret ingredient.

1 whole chicken

1 white onion

1 garlic clove cut in half

1/4 chunk of lemon

a sprig of fresh rosemary or thyme (optional)

a little olive oil

2 cups of white wine (reserve 1 cup to drink as you cook)

dry oregano

sea salt & pepper or salt free & MSG free seasoning such as Kirkland

baby potatoes – use as much as you think you will eat (remember less is better for you)

Carrots – use as  much as you think you will eat

red, yellow & orange chunks of peppers – use what you think you will eat

Wash & dry the chicken inside and out.  In the chicken cavity place 1/2 of the onion, the garlic, the chunk of lemon, and the sprig of rosemary or thyme if using.

Rub the outside of the chicken with some olive oil (just like putting on suntan oil)

Sprinkle the outside of the chicken with salt & pepper or salt free seasoning or even MSG free seasoning salt.  Sprinkle with dry oregano.  Pace in roasting pan big enough to hold the potatoes and vegetables.

Now pour in 1 cup of white wine.  Make sure it covers the bottom of the roasting pan, you don’t want it to burn dry.  If you need more liquid, either add more wine or some chicken broth.

Cover and roast for 1 hour.  Baste the chicken with the juices every half hour.

Wash and scrub the baby potatoes (regular can be used too) and add to roasting pan.  Cut up your carrots and add that too.  Slice the remainder of the onion and add that in.  Mix up the vegies and coat with the juices.  If juices are running dry add more broth or wine.  (I will add broth at this point because I want to keep the wine for drinking).

Cover and roast for another 45 min.  Then add the peppers, mix with the other vegies, baste the chicken and finish roasting without the lid.  At this point I sometimes will squeeze some fresh lemon juice on the chicken to compliment the oregano.

Roast until the chicken is nicely browned and cooked through.  Check the leg, if it moves away from body easy it is done.  Let it rest for 10 minutes.  Put everything on a platter and serve with green beans and a salad.

For those with sensitive digestive issues, omit the potatoes.  Have as much vegies & salad with the chicken as you want.




Asparagus Spinach Soup

Very light and yummy.

1 tablespoon of olive oil

1 leek, sliced

1 small garlic clove, crushed

1/4 tsp tarragon

sea salt

2 cups of vegetable or chicken broth

1 1/2 cups cubed potatoes

1 cup chopped asparagus

2 cups fresh spinach

pepper to taste

Add oil to a medium saucepan.  Add in the leeks, garlic and tarragon with a pinch of sea salt.  Saute for 3 minutes.  Add in the stock and potatoes and cook for 30  minutes.  Add in the asparagus and cook for about 10 minutes.  Add in the spinach and cook  for about 4 minutes.

Take a hand blender or food processor and puree soup until smooth.  Add soup back into pot and season with salt and pepper.

Cauliflower Salad

Here is a nice light salad that makes a good side dish or a great meal if you add cooked shrimp or chicken breasts.

1/2 head cauliflower
3/4 cup grape tomatoes, halved
1 cup English cucumber, chopped
2 green onions, sliced
3/4 cup curly kale, chopped
1 tsp dried parsley
1/s tsp dried mint
juice of 1/2 lemon
3 – 4 tbls of olive oil
salt & pepper

Chop the cauliflower in a food processor so it resembles rice. Transfer to a bowl and add all the chopped vegetables, the parsley and mint. Sprinkle with salt & pepper. Squeeze the fresh lemon juice over top, sprinkle with 3 tbls of olive oil. Toss gently and taste. Adjust seasoning, lemon juice and olive oil to suit your tastebuds.

My Favourite Salad Dressing

2 ounces of olive oil

1 ounce of white wine vinegar

1 ounce of lemon juice

1/2 tablespoon of honey

1 small garlic clove, crushed

1/4 teaspoon salt and a pinch of pepper

Shake it all up and pour it on the greens!!

OMG Salmon

OMG this is the easiest salmon recipe I have ever created.  Great for company too.

1 Salmon – skinless and boneless

olive oil

lemon pepper

Put your salmon on a cookie sheet lined with non stick foil.  Drizzle 1 tablespoon of olive oil all over the salmon.  Coat with lemon pepper.  Bake at 350 oven for about 15 to 20 minutes (depends how big your salmon is) until done.

Serve with lemon wedges.  Can’t get any easier than that.