A one pot meal with simple ingredients, and tasty comfort food with easy clean up too.


With this dish, you could also use, smoked sausage, chicken strips, beef strips, and a variety of your favourite seasonings.

2 Tblsp. Avocado oil

4 gluten free Italian Sausages

3/4 cup basmati rice

1 3/4 cup chicken stock

1 shallot, sliced

chopped red and green bell pepper to equal 2/3 cup

2/3 cup chopped small broccoli with stems - separate the florets from the stem

1 tsp. dried oregano, basil, 1 bay leaf, salt and pepper to taste

grated Parmesan cheese

handful of chopped Flat Leafed Italian Parsley

Heat up a dutch oven on medium heat with the Avocado Oil.  Once heated add in the sausages to cook until nicely browned.  Mine took about 18 minutes.  Then remove to a plate and set aside.

Drain off some of the oil, turn the heat to low and add in the vegetables excluding the broccoli florets and seasonings.  Saute until fragrant - about 4 minutes.

Add in the rice and saute for 2 minutes.  Pour in the chicken stock, scraping up any brown bits on the bottom of the pan.  Add in the broccoli florets, and once the stock is simmering, turn down to minimum lid on and cook 18-20 minutes.

Cut up the sausage into bite size pieces, and half way through cooking add in the chopped sausages on top, lid back on to cook the remaining time.

Serve with a sprinkling of Parmesan cheese, and fresh chopped Italian Flat Leaf Parsley.



Okay...  There is a story behind this name and recipe.  I was texting with my sister the other day - she lives in Wild Rose Country, Alberta, Canada.  Yup as beautiful as those Wild Roses are, and they are a plenty, the miles are too far between us and I miss her. Thankfully, we do visit from time to time.

Now onto how this recipe evolved.  Texting away at both our ends she mentioned what she was making for dinner.  I thought, hey, I have most of those ingredients, and can easily make a few improvisations, hence this recipe came about.  You know how you get bored with the same old same old?  Well, here was something new to try, and yes, it was damn delicious yummm in your mouth!  Plus, for those that follow a Keto diet, this is a recipe you will love. Thank you sweet sister, a recipe we will make time and time again. xoxo

1 spaghetti squash, cooked - we used our tried and true Air fryer method

2 Tblsp. Olive Oil

1 shallot, sliced

2 minced garlic cloves

398 ml can of whole, peeled Italian Pomodaro tomatoes, with sauce, cut into bite size pieces (or 1 pint fresh cherry tomatoes)

huge handful (1  1/2 cups?) roughly chopped fresh spinach

4-5 slices roughly chopped bacon

1 tsp. whole leaf dried oregano, crushed in hands, 1/2 tsp. ground basil, 1/2 tsp. ground fennel

salt and pepper to taste

Grated Parmesan cheese

Follow the directions for Air Fryer Spaghetti Squash, or use oven roasted method.

Heat up a large sauce pan low medium heat, with the Olive Oil, shallots and garlic.  Saute until fragrant, 3-4 minutes, then add in the chopped whole tomatoes and sauce, and fresh spinach.  Add in the spices stirring well, bring to a simmer, turn down to low minimum, lid off and simmer.  This will low simmer 30-40 minutes while the rest of the meal comes together.

Heat up a frying pan on medium heat and cook the bacon until brown/crisp, then remove and place on a plate with paper towel to absorb the extra grease.

Once spaghetti squash is cooked, remove from Air fryer to a platter.  I use tongs at one end, and scrape out the strands using a fork onto the platter.  Plate the spaghetti squash, and cover with the Italian tomato sauce, sprinkling of bacon and Parmesan cheese.  Comfort food full of flavor and quick and easy too!




This one pot braised chicken and rice came together very easily, and was packed full of flavor.  In terms of chicken, we used skinless boneless chicken breasts, but really any cut of chicken or thighs skinless or not can easily work here.  In terms of seasonings, you could go with Italian, Curry, or even Mexican flavors.  A very versatile dish.

2 Tblsp. Olive oil

2 boneless chicken breasts, cut into 2 inch pieces, season with salt and pepper

1 small diced celery stalk with leaves

1/4-1/2 sliced green pepper, slice into 2 inch thin strips

3 mushrooms of your choice, sliced small

1 small shallot, diced

2/3 cup frozen chopped okra

2/3 cup frozen green beans 1-2 inch pieces in size

2 Tblsp. tomato paste mixed with 1 1/2 cups chicken stock

398 ml can of diced tomatoes and juice

1 Tblsp. White Balsamic Vinegar

1 cup brown or white minute rice

1/2 Tblsp. Hungarian Paprika, 1/2 tsp. turmeric, 1 tsp. cumin, 1/2 tsp. saffron, 1 tsp. dried oregano, 1 tsp. garlic powder

salt and pepper to taste

Heat up a braiser pan, or large frying pan with the olive oil, medium low heat.  Once heated add the chicken pieces, lightly saute 2-3 minutes, then remove from the pan and set aside.  They will finish cooking in the sauce.

Turn the heat to low, and add in the shallot, mushrooms, celery, and green pepper.  Saute lightly for 5 minutes.  Add in the seasonings, chicken stock with tomato paste, diced tomatoes, Balsamic vinegar, frozen okra, green beans and rice, stirring to incorporate.  Place the chicken pieces throughout, and once simmering, turn the heat to minimum and cook lid on for 25 minutes.

After 25 minutes, remove the lid and lightly simmer for 5 more minutes.  Serve hot, a one pot meal that is pure comfort food.



This was an easy, yet elegant dinner to have during the week or for a special occasion with company.  In this recipe we used 3 medium sized chicken breast (leftovers tomorrow) but it would be lovely with skinless boneless chicken thighs as well.  In terms of seasoning we used both fresh herbs and dried, a dish that would be lovely with pasta, rice or potatoes.

3 medium sized skinless, boneless chicken breasts cut in half horizontally so you have 6 pieces

1 Tblsp. Olive Oil, 1 Tblsp. butter

Seasoning blend:  I use this one

1/4 cup diced dried tomatoes, in oil, pat excess off with a paper towel

1 sliced shallot

1 cup chicken bone broth, plus extra to make a slurry

1/2 Tblsp. White Balsamic Vinegar

1/2 cup Parmesan cheese, plus extra to sprinkle on top

2/3 cup lactose free half and half cream

3-4 tsp. potato starch

1/2 tsp. dried basil, 1 tsp. dried oregano, 1/2 tsp. dried fennel

minced fresh basil to sprinkle on top before serving

salt and pepper to taste

Heat up a dutch oven on medium heat with the Olive oil and butter.  Once your chicken has been cut, lightly season with your favourite season blend.  Place in the dutch over - I did 2 batches to not overcrowd the pan.  Lightly sear each chicken breast, both sides, about 5-6 minutes in total - they will continue to cook in the broth.  Place chicken on a plate to the side.

To the pan add the sliced shallot and diced sun dried tomatoes.  Saute about 5 minutes, or until the shallots are soft.

Return the chicken to the pan, and sprinkle the dried herbs through out the chicken.  Add the bone broth, white balsamic vinegar, scraping up any brown bits in the pan.  Season with salt and pepper.  Turn down to a low low simmer, lid on and cook 15-20 minutes until the chicken is cooked through.

Make a slurry with the potato starch and a splash of bone broth.  Slowly add to the liquid, stirring through out until lightly thickened.  Pour in the cream mixing well.  Remove from heat and stir in the Parmesan cheese and sprinkle fresh basil over top.   Serve along side any side dishes, adding a sprinkle of Parmesan cheese to the top of the chicken.  Asiago is also a nice choice to sprinkle on top.



This recipe can be increased to feed however many people.  Here it was made for one - and could not be easier to make.  It is also a very liberal recipe - you can use any seasonings, spices, or even marinades for this recipe. Super quick cooking time as well.

1 small top sirloin medallion - about 4- 5 oz

sliced cremini mushrooms - however many you want

a drizzle of Avocado oil

a drizzle of Gluten Free Worcestershire Sauce

Seasoning blend - I use this one

Slice the sirloin medallion steak into strips, and slice up the mushrooms.  Place into an 8 inch round baking pan.  Drizzle a bit of Avocado Oil, and a drizzle of Worcestershire sauce through out the meat, then sprinkle with the seasoning blend.  Toss/mix to coat well.

Preheat your air fryer to 400 degrees for 5 minutes.  Place the pan inside the Air Fryer and cook for 5 minutes, tossing ingredients half way through the cooking time.

Serve with any side vegetables.

This is a dish I have never made before.  Why?  We have never found a decent tasting gluten free flour wrap until now.  This is a very filling meal, and while absolutely scrumptious and healthy, it was a bit of a process, but so worth it!  We have a local grocery store (in Canada) that gets these wraps from Burnaby B.C., called Western Family Brand Gluten Free Wraps. Once cooked they were crispy and held together nicely.  So, it is worth your while to find a good quality tasting Gluten Free Wrap to make this recipe.  You could certainly use Corn Tortillas in this recipe, but again, find one that is good tasting in texture, that does not dry out.

1 lb. lean ground beef

1 small onion diced

1 minced garlic clove

2/3 cup diced red and green pepper mixed

1/2 cup frozen corn

2/3 cup black beans, drained and rinsed well

3 rounded Tblsp. tomato paste

2/3 cup water

1/2 tsp. garlic powder

1 tsp. cumin

1 Tblsp. chili powder, or more to taste

1/2 tsp. smoked Paprika

salt to taste

1/4-1/2 cup chopped fresh cilantro

grated cheddar cheese

On the side:

chopped lettuce, tomatoes, guacamole, salsa

Heat up a skillet on medium heat and brown the lean ground beef.  Once browned, remove to a bowl, set aside and drain any excess fat, leaving a small amount left in the pan.  Turn the heat down to low, then add the onions, garlic, and chopped peppers to the pan.  Saute until soft and fragrant, about 5 minutes.  Return the beef to the pan, and add in all the seasonings, saute a few more minutes.  Add the corn, black beans, tomato paste and water, stirring to combine.  Keep on low, and simmer stirring from time to time, cooking 10-15 minutes.

Meanwhile, place a quesadilla onto a plate and sprinkle with cheddar cheese.  Add the meat mixture to half of the quesadilla, add the chopped cilantro and then fold in half.

Heat up a non stick pan on low medium heat.  Do not add any oil to the pan.  Once heated place the folded quesadilla into the pan and cook about 2-3 minutes, then turn over with a large flipper and cook 2-3 more minutes on the other side.  Plate and serve with lettuce, tomato, salsa, guacamole and an extra sprinkling of cheddar cheese.

We added all the accompaniments on top of the quesadilla to get a flavorful bite of everything in one go.


If you love curries, Tandoori flavors are some of the best.  The method here using an air fryer is very simple.  You can make your own Tandoori seasoning, but we recently found a jarred Tandoori paste that is gluten free - and outstanding in flavor.

In this recipe we used whole chicken legs, thigh with attached drumstick, but any chicken pieces will work nicely.  Cooking time will vary, depending on cut and size.


In a glass bowl, mix 4 Tblsp. natural low fat yogurt, with 1 Tblsp. of Tandoori paste, or more to taste.  Mix well. Cut a few slices on top of the chicken legs (not too deep) and place the chicken legs into the bowl and cover fully in the sauce.  Cover the dish with a lid or cling wrap and marinate in the fridge for minimum 4 hours.

Preheat the air fryer to 375 degrees for 5 min.  Carefully place a folded piece of parchment paper, folded to size into the bottom of the air fryer.  Using tongs, place in the chicken legs, leaving the top portion covered in the Tandoori sauce.

Cook 15-25 min. depending on size of the chicken legs.  Half way through, using tongs, turn the parchment paper to rotate.  Using an instant read thermometer, check the chicken legs intermittently, once the chicken has reached 165 degrees fahrenheight, the chicken is ready to be plated.

We had ours served with Saffron rice and steamed vegetables, but any side dish or salad will be complimentary.


I saw an article in our local newspaper showcasing Coronation Salad.  Having never heard of this recipe I discovered there are many versions of Coronation Salad, a salad that has layers of flavors, and a salad that is versatile in how you want to present it.  This is my version, which really is 2 salads in 1.  A rice and vegetable salad topped with the curry chicken salad.

Rice Salad:

1 cup Basmati rice rinsed well and cooked

2 chopped green onions

3/4 cup diced peeled cucumber

1/4 of a small yellow pepper, diced

1 celery stalk with leaves diced

2 seeded roma tomatoes, diced

2/3 rounded cup frozen peas

handful of chopped flat leaf Italian parsley

salt and pepper to taste

juice of 1/2 a large lemon

4 Tblsp. Extra Virgin Olive Oil

Once your rice is cooked, set aside to cool.  Prepare all the chopped vegetables and measure out the frozen peas.  Once the rice is cooled add in the vegetables, peas, parsley and toss with a spoon.  Pour in the lemon juice, EVOO, and season with salt and pepper.

Chicken Curry Salad:

3 chicken breasts - I cooked them in the air fryer, but use your preferred method of cooking

1 1/2 Tblsp. plain low fat yogurt

3 rounded Tblsp. mayonnaise

1 1/2 tsp. marmalade

3 1/2 rounded tsp. Madras curry powder - or more to taste

juice from a fresh wedge of lemon

chopped almonds

steamed fresh asparagus to plate on the side

Once your chicken is cooked and cooled, cut into small cube size pieces, and set aside.  In a bowl, combine the rest of the ingredient except the almonds.  Whisk well.  Add the chicken pieces to the curry dressing and mix well.  Sprinkle the top with chopped almonds.

To assemble the Coronation Salad, add the rice salad to a bowl, then place a generous amount of the chicken curry in the middle of the rice salad with fresh steamed asparagus on the side.  A salad packed full of flavor, making a great lunch or dinner.