Day 7 – 31 days of Thanks & Updates.

Download PDF

Every day in October I have commited to post something here.  Just 5 minutes of writing.  I’ll write about something that I’m thankful for & a random update for the past couple years.

I’m thankful for our small group.  We had a cool group of people at our house tonight.  Our first meeting.  Just getting to know each other.  I’m looking forward to the weeks ahead.  I made a simple but abundant meal for us to share..  We had butternut squash soup, ham, cheese buns (no I didn’t have one), two salads, pickles.  And a yummy cranberry apple crisp for dessert (served with ice cream, which I refrained from having.)   I love good food with friends, new and old.

Update:  We joined a small group..  🙂  We’ve been going to Tenth Avenue Alliance for about 10 months.. and while I was in school we chose not to commit to a small group.  Though we realized too late that this fall I’ll be gone for 3 weeks.. though I think I’m missing 4 tuesday nights… Oh my.. more on that soon.    Send article as PDF   

Madgical Tomato Yam Bisque

Download PDF

20131006-205212.jpg I whipped this up for dinner tonight. It took awhile to make but was really easy & most of the time was waiting while veggies roasted. Chris deemed this delicious. I agree and it will be made as written again.

Madgical (aka. Chris likes it) Tomato Yam Bisque

What you need:

  • 1 Large Sweet potato/ yam (or 1.5 med or 2-3 small)
  • ½ Red pepper – chopped
  • 1 onion – chopped
  • 4 garlic cloves – peeled
  • 4 tablespoons Butter
  • 8-10? tomatoes (enough to cover a 9 by 13 baking dish- I didn’t count or weigh before roasting, sorry) – small on the vine/ roma is best – halved or quartered depending on size
  • 3 C Beef bone broth
  • 1 C whole milk (or ½ C skim/ ½ C half & half)

How to make:

Wash & roast yam for 1-1/5 hours.  In a 9 by 13 baking dish put the onion, garlic & bell pepper topped with butter, salt and pepper and Roast for 30 minutes. – Stir part way through.

Add tomatoes atop onions and peppers, salt & pepper tomatoes. Roast again for 30 minutes.  When yam can be pierced through easily pull it out. Pull the skin off when it cools.

Blend together half the tomato mixture with the yam and two cups broth.

Pour half into a saucepan. Blend again with the remaining cup of broth and the cup of milk. Pour into saucepan. Gently blend the remaining tomato mix so it remains chunky. Add to saucepan. Add Salt, pepper, smoked paprika and chili powder to taste. Bring to a boil to increase flavour. Let simmer.

Serve topped with Bacon & Cilantro. Or make it a meal and add some chopped cooked chicken.

Hope you enjoy as much as C & I did tonight.

PDF24    Send article as PDF   

Best Beef Roast Yet.

Download PDF

This Beef Roast done is the crock-pot was amazingly easy and the best tasting roast beef ever.

In the crock throw: 

1/2 an onion – chopped,

a 3 pound roast

1/4 C each Honey & mustard

1/8 C white wine vinegar

a liberal shake of steak spice,

Or just salt, pepper, garlic and onion,

rub the roast with the flavourings.  Set the crock on low 8-10 hours,even 12.

Mine was likely on high for 4 hours and on low for 4..  It just fell apart, tasted amazing, not mustardy, not sweet, just tender and balanced.  I will make this again for sure.


PDF24    Send article as PDF   

Paleo Banana Cake

Download PDF



I had some beautiful spotted over-ripe bananas.  And I read many recipes from cookies and muffins to pancakes.  But decided to keep searching for a more traditional Banana Bread Recipe.  I found one in several places.  I decided to half the recipe I found here.


1 cup almond flour
1/8 cup  ground flaxseed
1 tsp cinnamon
2/3 tsp baking soda
2/3tsp baking powder
1/3 cup chopped nuts
2-3  really ripe bananas
1 tbsp local honey
2 eggs
1 tsp vanilla extract


Preheat oven to 375 degrees F.
Sift the dry ingredients together in a large bowl.
In a food processor pulse bananas, add eggs, honey, and vanilla until mixed well.
Make a well in the dry ingredients and pour in the wet ingredients. Stir until combined. Pour into a greased 8-9 inch round cake pan.  Bake for 25 minutes.   This could also be made into muffins.  I really enjoyed this, as did a non-paleo friend.  As you can see this is gluten free, dairy free and sugar free.  I may have topped this with honey butter though.

I hope you enjoy.  🙂

~Laura    Send article as PDF   

Mmm Cookies.

Download PDF


I have been craving baking. Not surprisingly chocolate is part of that.

I looked high and low and found this great recipe.  Not 100% paleo but these cookies are totally gluten free they are not dairy free but for me butter on occasion doesn’t hurt, and I think it made these cookies.   Also the ratio of almond and coconut flour was perfect.  {I did use maple syrup instead of honey, and omitted the cinnamon, as I find that flavour doesn’t go well with chocolate}  I froze cookies so I didn’t eat it all today and some dough for future fresh cookies.

Mmm Cookies is all I can say..  🙂    Send article as PDF   

Simple Company Chicken

Download PDF

Chris and I had company this past week, and I adapted a recipe to our preferences and this is what I ended up making and it was honestly amazing.   Unfortunately again I didn’t take a picture thinking that I would blog about it, hopefully I will add some next time I make it.   I made the chicken and sauce the night before then just had to bake it, put rice in the rice cooker, and make the veggies that evening..  Perfect.

Spray baking dish with cooking spray, place 2- 4 chicken breasts in dish.

{This sauce is good for 4 breasts,  Halve for only 2.}

finely chop, 2-3 stalks celery,  ½ med onion,

Mince 2 cloves garlic.

Melt  ¼ C butter  preferably in nonstick frying pan

Add celery, onion and garlic, saute for about 2 minutes.

Add ¼ or so of flour, as well as 3 TBS of chicken bouillion powder

Let cook brieftly

Add 1 ½ – 2 Cups of Milk

Aftersauce thinkens slightely pour over chicken.  Will thicken further while baking.

Top with chopped mushrooms.

Bake for 45 mins-1 hr depending on chicken size.

Top with Cheese if desired.  (We didn’t but the original recipe called for it.)

Serve with Rice, and a vegetable… 🙂

And enjoy.

By the way, I will  post some wedding pictures when I get them.

PDF24    Send article as PDF   

A meal I’ve enjoyed..

Download PDF

Last week I  found an intersting YouTube video for Sweet Potato and black bean burritos.  I picked up a couple sweet Potatoes and a can of Black beans.  Saturday Chris had dinner with Greg.  So I looked up some other thingthings do this combination.  And I found a great one at All Recipies (, that I adapted to what I had on hand.

I started with 1 teaspoon oil heating in the frying pan, sauteed 1 very small onion which was chopped and  1-2 cloves minced garlic.  Then added in 1 19 oz can, about 2 cups canned black beans, drained and rinsed, a ½ cup water, 1 tablespoon chili powder, 1 teaspoon ground cumin, 1 teaspoons prepared mustard, 1 tablespoon soy sauce. Stir and mash with the back of the spatula over low heat.  the mixture thickens perfectly.

Serve over, Sweet Baked Potato, top with cheese

OR Combine with mashed sweet potato and wrap with cheese in a tortilla.
OR with Good toast..

makes 3-4 servings

Sorry, no picture, as I ate it and forgot to think about blogging it until after it was all it my tummy..

PDF24    Send article as PDF   

Great Mexican Date..

Download PDF

On Sunday Chris and I went out for dinner to the greatest little Mexican Restaurant.  Luna Loca.  I loved that we got fresh chips and salsa as soon as we sat down.  The menu was mouth watering.  I chose the Empanadas.  Oh wow, they were so big, and, with chorizo sausage, and potato stuffed into a fresh tortilla then deep fried.  My meal also had black beans, rice, and salad.  it was a huge meal that was great with my Lime Margarita.  Chris had the Enchilada’s.  Which were tasty.  But I would go for the Empanadas again.  The price points were great.  Also the service was fantastic!  Quick, friendly and efficient.  We plan to go back again.  I’m getting hungry just thinking about it again.

I invite you to try it.

Luna Loca,

106 – 15153 Hwy. 10
Surrey, BC    Send article as PDF   

Another Exciting Day w/ a recipe to boot.

Download PDF

Tomorrow is a very exciting day in the relationship of Chris and Laura.  Tomorrow evening I will be participating in my first beer bottling evening.  Chris and Greg brewed beer together a few weeks ago.  And now we are going to get it into bottles for storage and consumption.   First we must clean and sanitize the bottles collected, then we fill them and cap them.  I’m so excited.  

To be incredibly girly, and as all of us are not wanting to spend much money, I made supper so we don’t have to order in dinner while we work.  

 I got some help adapting a recipe from my friends at Y! Answers to suit the ingredients I had on hand and to make a full meal.   Here is the Recipe, fully adapted to how I made this.  Pictures will be posted after the event.  

Potato, Bacon & Chicken Layers.

Serves: 6 (ish)

½ onion, chopped
2-3 cloves garlic, minced
2 Teaspoons Seasoning: Salt, pepper, Mrs. Dash. – To taste.
I Can Cream of Mushroom Soup
8 medium potatoes
1 ½ – 2 Cups cheddar cheese, grated
8-10 slices bacon
4-5 Chicken Breasts, partally cooked, and chopped.

Bake bacon in oven, at 400 for 15 minutes, until crispy, pat with paper towel.
Wash Potatoes, slice thinly, toss lightly with oil, and seasonings, {Pepper, Mrs. Dash, or Montreal Steak – whatever you choose}.
Partially cook chicken breasts, in oven, stove top, grill.
In small bowl, combine onion, garlic, spices, can of soup, as well as half a can of water. Toss with fork.
Cut cooked and cooled chicken into bite-sized pieces.
Break cooled bacon into bite-sized pieces.
Lightly grease crock-pot.
Layer one-third of sliced potatoes in bottom of crock-pot.
Dollop with one-third of cream sauce mixture, then a third of the grated cheese, next add a third of each bacon and chicken.
Do another layer of each.
For last third, layer Potatoes, sauce, chicken and bacon, then top with cheese.

Cover and cook on high 3 to 4 hours.

Along side I’ve also got veggies to be heated with some cream cheese and spices.  

 And for dessert, Rice Krispie squares with skor bits and chocolate chip, oh they are so good.  

    Should be a great evening all round.    Send article as PDF   

Wonderful amazingly simple Pasta.

Download PDF

So I have a new love.  It’s my simple 4 ingredient pasta sauce.  Start with 1 can italian stewed tomatoes.  Open the can, use scissors to break them up a bit.  then put in a medium sauce pan with a little bit of oil, and let them warm, add a half a bunch of broken spinach, let spinach cook down.  Add a bit of water if water from tomatoes is not enough to cook the spinach down.  add 2 oz of cream cheese, a forth of a brick.  let that melt and form a cream sauce.  Add cooked protein, and cooked noodles and you have a wonderfully simple, fresh tasting meal.  

The first time I made this I had chopped boiled egg on top, today I pan fryed a chopped chicken breast then added the tomatoes to that.  



PDF24    Send article as PDF