Creamy Mushroom Sauce

February 1, 2016
0 Reviews
Serves 4
Prep time
Cook Time

Last week my friend Heather mentioned in our health and fitness group that she had just ate a delicious mushroom reduction sauce over chicken for dinner. That appealed to my pregnant senses and I knew I had a container of mushrooms wallowing in my fridge that needed to be used ASAP. I whipped up this sauce the very next night and it was pretty fancy pants for a weeknight dinner! Husband and toddler approved. This reminds me of my mom’s mushroom pork chops she used to make when I was a kid, but avoids canned mushroom soup which isn’t very “clean”!

{Paleo & Whole 30 modifications in ingredients list}

creamy mushroom sauce

Creamy Mushroom Sauce


1 Tbsp butter (or avocado oil if dairy free)
2 cloves garlic, minced
2 cups cremini mushrooms, sliced
3-4 cups/handfuls of baby spinach or baby kale (it will reduce into a very small amount!)
2 Tbsp flour (I use arrowroot for Paleo or GF)
1.5 cups of milk (or you could use chicken stock if paleo or dairy free)
1/2 tsp of herbs de Provence (or thyme would work nicely)
1/2 tsp of dried basil
freshly ground salt and pepper to taste



  1. Melt the butter in a large skillet or sauce pan over medium heat. Add garlic, mushrooms, and spinach and sautee until softened.
  2. Sprinkle the flour over the mushrooms and stir to coat. Add in the milk and spices and stir slowly until sauce is thickened. Add more milk if sauce is too thick.
  3. Serve over chicken with rice, pasta, or quinoa and a side of veggies. Voila!





Crockpot Beef Stew

December 16, 2015
0 Reviews
Serves 8
Prep time

We were craving a hearty, classic stew and I threw this Crockpot Beef Stew together with what I had on hand. And it tasted amazing. Give it a try this winter.

{Paleo & Whole 30 modifications in ingredients list}




Crockpot Beef Stew


2 lbs of stew beef, cubed
1/4 c flour or arrowroot flour (for gluten-free)
1/2 t salt
1/2 t pepper
1 t sweet paprika

1 lb of potatoes, cubed or halved depending on size
1/2 lb of mushrooms, sliced or halved
3 medium carrots, chopped
2 celery stalks, chopped
1 large onion, chopped

1 clove of garlic, minced
1 bay leaf
1 tsp of coconut aminos (or Worcester Sauce, but aminos are a cleaner option)

2 tbs tomato paste
1 1/2 c beef broth
1 tsp thyme
1 tbsp parsley
1 tsp oregano

1/4 c flour/arrowroot flour
1/4 c water


  1. Toss beef in flour, salt, pepper, and paprika and place in slow cooker.
  2. Chop and toss the next 5 ingredients in the slow cooker. Add garlic, bay leaf, and coconut aminos and stir to distribute.
  3. In a small bowl, mix next 5 ingredients. Pour over contents of slow cooker and mix to combine.
  4. Cook on low for 6-8 hours.
  5. 30 minutes before serving, mix flour and water in a small bowl and pour into slow cooker. Mix well to combine and cook on high for last 30 minutes to thicken up the stew.

Crockpot Beef Stew




Breakfast Sausage Patties

November 29, 2015
0 Reviews
Serves 4
Prep time
Cook Time

We eat a lot of sausage in this house (my husband is German!) both for dinner and breakfast. One of our favourite things to make is homemade sausage patties. They remind me of the frozen sausage rounds I used to eat as a kid, but they taste better and I know exactly what is in them. No sugar, no msg, and no ingredients you can’t pronounce. I adapted this recipe from the 21 Day Sugar Detox cook book and like to bake them in the oven — much less mess.


PS – They go perfectly with my Pumpkin French Toast ;).

Breakfast Sausage Patties

Breakfast Sausage Patties


1 lb ground pork (or blend)
1.5 T Breakfast Spice
* can easily be doubled

Breakfast Spice:
1.5 T sea salt
1 T dried sage
1 T dried thyme
1 T dried rosemary
1 t dried parsley
1 t paprika
1/2 t nutmeg
1 t red pepper flakes (more if you want it spicy)
*mix and keep in a jar


1. Mix the spice into the meat. Do not over mix. For large batches I use my Kitchen Aid mixer.
2. Form into 6-8 patties (depending on the size you want). Place on foil-lined baking sheet.
3. Roast in a 400F degree oven until cooked through (about 20′). No need to flip.
*Alternatively-patties can be fried 4 minutes per side.


Homemade Sausage Patties

Mini Omelettes

October 22, 2015
0 Reviews
Serves 6
Prep time
Cook Time

My son LOVES these little mini omelettes for breakfast. I make a batch of six on Sunday and he has warm, filling breakfasts all week. The fillings/flavouring can easily be substituted to change things up and keep them interesting. Some of our family’s favourite combos are:

  • Broccoli and Cilantro
  • Red Pepper and Sausage
  • Buffalo Chicken and Shredded Carrots
  • Bacon & Cheddar
  • Mushrooms & Onions


Mini omelettes



6 eggs
3/4 tsp baking powder
1/2 tsp EVOO or coconut oil
1/4 cup of milk or water (can use any milk substitute)
salt and pepper to taste
Sliced, cooked sausage
Red peppers and onions, diced small and lightly sauteed


  1. Preheat oven to 375 F.
  2. Beat eggs in a bowl and mix in next four ingredients until well-combined.
  3. Evenly distribute add-ins amongst the 6 cups in a muffin pan or tin (I use a silicone one and lightly grease it with butter or coconut oil).
  4. Pour mixture evenly into the 6 cups. They should be about 1/2 – 3/4 of the way filled.
  5. Bake for 20 – 25 minutes, until nicely puffed and slightly golden.

**Keep in refrigerated in an air-tight bowl and microwave for approximately 20 – 30 seconds to reheat (microwave ovens vary — test it out!).

Easy Peasy Slow Cooker Pulled Pork

October 6, 2015
0 Reviews
Serves 8-10
Prep time

I love slow cooker recipes that don’t require browning or searing (or even chopping) and this recipe avoids all three. Having a tasty pile of pork is so versatile — we throw it on salads, sandwiches, mashed potatoes, baked sweet potatoes, and I’ve used it in breakfast hashes (almost anything can be enhanced with an egg on it!).




5 lb pork butt roast or pork shoulder

For the rub:
1 tbsp chili powder
1 tbsp paprika
2 tsp sea salt
2 tsp garlic powder
2 tsp cumin
1 tsp ground corriander
1/2 tsp ground pepper


1. Combine all the rub ingredients in a small bowl and rub the pork roast with the mixture. Use all the mixture.
2. Place the roast in the slow cooker — no liquid required.
3. Cook on high for one hour, then low for 13-14. When done, the roast should be falling apart. Remove to cutting board and shred with two forks.
4. That’s it — seriously!

**Shredded pork can be refrigerated for 5 or so days and freezes well.

**I’ve been lazy and just rubbed some salt on the roast and it still turns out super tasty!