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Monthly Archives: June 2012


I’ve made coconut flour muffins many times, experimenting with different flour combinations and I have to say, I think I finally found the magic formula!

Since I’ve been using Quinoa a lot in my diet, I decided to try the flour in my baking.  What a nice surprise!  It made the muffin so light and almost airy.  More cakey than bready!   De-lish!  I can’t wait to make a cake out of it.

These little guys may be tiny, but they pack a nutritious punch!  Now for those of you who shy away from anything that sounds too healthy, don’t worry!  They taste good too!



Dry Ingredients:

1/4 cup Coconut Flour

1/4 cup Almond Flour

1/4 cup Quinoa Flour

1/4 cup Ground Flaxseed

2 tbsp Hemp Hearts

1 tsp alum free Baking Powder

1/2 tsp Sea Salt


Wet Ingredients:

4 Eggs

1 tbsp Unsalted Butter, soft

1 tbsp Coconut Oil, soft

1/4 cup Coconut Milk

1/4 cup Greek or Goat Yogurt

1/3 cup Maple syrup

1 tsp Vanilla

TIP:  when working with coconut oil, it is best if all the ingredients are at room temp and coconut oil is soft


Sift dry ingredients together in a bowl and stir together

In another bowl, add Eggs, Butter and Coconut oil and whisk together

In a large measuring cup, measure your Coconut Milk, Maple Syrup, Vanilla and Yogurt

Add to Egg mixture and stir


 Heat oven to 400 degrees



Mix in dry ingredients, and stir together gently until blended






I like making minis, so now’s a good time to grease your mini muffin tin




Using a “1 tbsp” measuring spoon, scoop mixture and add one by one until you fill 24 cups







Now, my grandsons gave me this idea, grab a raspberry and stick a blueberry inside

Press one into the middle of each muffin

Bake at 400 for 16 min, remove and let cool


 Hope you enjoy!


 Until next time …………………….













Not only are these a good way to get more veggies into your diet, but some protein too!

Nutritious and filling, they can be eaten warm or cold, and you can make a big stack and keep them in the fridge for those peckish moments we all have!

This recipe requires a bit of chopping, so I think it would be therapeutic after a hard day at the office or after a fight with your significant other, hehe, just don’t get carried away and cut yourself.   I also tried Quinoa flour for the first time and was pleasantly surprised!  Can’t wait to try it in my coconut muffins.  

Hope you enjoy them!


3 – 31/2 cups Cauliflower, finely chopped

2 tbsp Olive Oil

Sea Salt

1/2 cup Red Pepper, chopped

1/2 cup Onion, chopped

2 Eggs

1 tbsp grated Parmesan Cheese

4 tbsp Parsley, chopped

4 tbsp Quinoa Flour

Cayenne Pepper

Heat a Skillet on med and add chopped Cauliflower, stir and add 2 tbsp Olive Oil, and Salt lightly

When Cauliflower is nicely browned, add Onion and Pepper stir together and continue cooking on med low for about      3-4 min.  Remove from heat and let cool

In the meantime, beat together the eggs, parmesan cheese, parsley and cayenne, in a large bowl

Add the Cauliflower mixture and blend well 

Add one tbsp at a time of the Quinoa Flour blending and folding in

 Scoop with a large spoon and form into patties

Brown on both sides in a little Olive Oil for couple min on each side

Plate and serve with Yogurt or Sour Creme

Until next time……………..



It’s Sunday, June 10th!  Finally!!! A beautiful summer day! The pool is open, the water crystal clear and 90 degrees and the kids are splish splashing away!  

What a day!

Today, I thought I would grill up some Lamb chops and have a Greek salad for a change, (rather than the Romaine one I usually make). Now,  not everyone eats gluten-free, so I made some Tortellini in a Basil, Garlic Tomato Sauce as well.  Personally, sticking to protein and veggies and not mixing in a starch,  is easier to digest, so it’s lamb and Greek salad for me!


Lamb Chops

Garlic Powder

Sea Salt

Olive Oil

Lightly Salt on both sides, then coat chops with Garlic Powder on both sides

Drizzle with Olive oil  and let sit until you’ve made your salad

Grill and enjoy!



Calamata Olives


Greek Feta


Olive Oil

Balsamic Vinegar,  Sea Salt,  Parsley

In a serving dish, add…. cut up Cucumbers, Calamata Olives, chopped Parsley and drizzle a small amount of Balsamic Vinegar on top

In another bowl or (I use a large measuring cup) add…. cut up Feta, quartered Tomatoes and lots of chopped Garlic and salt to taste,  pour enough Olive Oil to coat everything nicely and maybe a little more.

I like to do it this way because I believe you should never pour vinegar over tomatoes.  If you let your tomatoes sit in with the garlic and olive oil and salt,  all the juices come together and it really brings out an amazing  flavour!  I will let this sit until dinner is ready to serve and then add the mixture to the greens.

A side of Rapini Quinoa Aglio Olio would go great with this also!



What’s better than fresh tomatoes and summer?  A pasta dish of course!

I don’t know about you, but I find the best tasting tomato out there, is what they call now…… the cocktail tomato!  A bit bigger than the cherry tomato, the cocktail tomato, is the only one I think, that tastes like a real tomato. Kind of like the ones  my parents used to grow in their garden when I was a kid, only smaller. 

This is a super easy dish to make and can be eaten hot or cold.  I use the Tinkyada brand, brown rice pasta, which I think is the closest, in comparison to wheat pasta, in taste and texture.  Hope you like!!


Brown Rice Pasta (or regular)

Baby Spinach

Tomatoes, chopped, with juice

Garlic, chopped (as much as you like)

Olive Oil

Sea Salt

Hot Chilies and Parmesan Cheese

I didn’t put amounts on the ingredients, because you can make as much, or as little as you like.  Just a few things to consider…..Make sure you use enough water when cooking rice pasta and add salt to the water.  Spinach wilts to nothing, so make sure you put a big handful per plate.  Use at least 3 of the reddest tomatoes, cut into quarters, with the juice, per plate.  It’s best to put the olive oil on twice.  The first pour will be on the steamed Spinach to mix in with the spinach water and you can add more if you need on the Pasta to make it shiny and keep it from sticking together. 

METHOD: Cook Pasta to “al dente”.  If you over-cook, it will get mushy and fall apart. 

While Pasta is cooking, wash spinach, shake off extra water and place in a large deep skillet on med heat. Cover and steam spinach for a couple of minutes, just until it wilts.   Remove from heat!

Add  Olive Oil, Garlic, Chilies, Sea Salt to taste (keep in mind you will add Parmesan cheese)  and stir together. 

When Pasta is cooked, drain and add to Spinach mixture.  Stir together, add more oil if needed. 

 Add chopped Tomatoes on top and stir. 

Finish off with Parmesan Cheese and enjoy!


One of my favourites, Italian sausages cooked in tomato sauce.  Add some chopped cabbage and cooked quinoa and you’ve just made a delicious one pot meal!   Hope you enjoy!

4 Italian Sausages

2 cups Cabbage, chopped

2 cups strained Tomatos

1/2 cup good, dry, White Wine

1/2 cup Water

2 tbsp Olive Oil

Sea Salt

1 tsp Garlic Powder, or, 2 cloves fresh, chopped

Hot Chilies, Parsley and  Parmesan Cheese

Brown sausages on med heat with 1 tbsp Oil.  Add White Wine and simmer for a min to burn off the alcohol.  Add Tomato, Water, Spices and Sea Salt to taste and stir.  Bring to soft boil.

Add chopped Cabbage and stir. Cover and cook on med low for about 20 min. and the Cabbage is soft.  Add the cooked Quinoa, stir and continue to cook for another 10 min on low.

Garnish with Parmesan Cheese and Chopped Parsley and dig in!

Until next time……………Mangia!