Chickpea/Corn/Black bean salad

2 cans of chickpeas, drain
1 can of whole sweet corn, drain
1 can of black beans, rinse and drain
1 can rotel with green peppers (optional)
Avocado (optional)
Green onions (optional)
Splash of vinegar (white wine vinegar)
Splash of grapeseed oil
¼ cup mock fruit sweetener
Spices like onion powder, garlic powder,
Pepper, salt, (optional: curry or other mixed seasonings)

Take one can of chickpeas and place on a tray and put in oven for about 30 minutes on 350. Let set in oven after oven is turned off for about 30 minutes.

In a mixing bowl, layer the chickpeas with corn, black beans, rotel, green onions. Put splashes of vinegar and grapeseed oil with mock fruit sweetener and seasonings/spices along with avocado sliced up. Mix well. Chill. And enjoy.

Easy bread

Easy bread
1 cup protein buttermilk pancake dry mix
1 cup Greek yogurt

Preheat oven 380 degrees.
Mix together (add in seasonings, if desired). Place on prepared pan into desired size.
Cook for about 20 minutes, check at 15 minutes to see if they are lightly brown on top. Let cool and enjoy.

Polly’s Onion Soup

Polly’s Onion Soup by Pauline Harris

Stage One: cook some roast beef slices in Johnny’s Au Jus Sauce with a couple of cups of beef broth. Keep the broth mixture for onion soup for later use. ( the roast beef can be used for French Dip or something else, it is not needed in the onion soup itself).

Stage Two: sauté onions in a saucepan (about 4 sweet/Vidalia onions sliced into slivers). When the onions are ready, add a package of Coleman’s Sheppard’s Pie Dry mix. At this time, an addition of unflavoured protein mixture can be added. Mix well. Add some seasonings like garlic and basil. Slowly add the broth mixture from stage one. Let boil for about 5 minutes, then simmer for 30 minutes.


I serve it with crackers or bread and cheese on top of the soup. It can be frozen and reheated later to enjoy.

Easy Cream of Mushroom Chicken

Package of Chicken
Can of Cream of Mushroom
Grapeseed Oil Spray
parmesan and ramona cheese
Preheat oven 300 degrees F. Prepare oven ready pan with oil spray. Put a base layer of the cream of mushroom soup in the pan. Cut the chicken into strips or chunks. Place the cut chicken in a layer in the pan. Put the rest of the can of cream of mushroom soup into pan. Sprinkle parmesan and ramona cheese. Cook in oven for at least an hour.

Hamburger Soup

Sautee hamburger in skillet or sautee pan.  Set aside.

In same pan, sautee diced potatoes, diced celery, and diced onions.  Set aside.

In crockpot/slowcooker, put a tbls of butter with seasonings.  Turn on and let the butter soften.  Add 1/2 cup milk…mix well.  Add 1/4 cup sour cream, can of cream of mushroom condensed soup, and can of rotel; mix well.  Add peas, carrots, corn along with hamburger and potato/celery/onion mixtures.  Mix well.  Add one cup beef broth (add more, if needed).  Mix well.

Cook on high 4hrs or low 8hrs.  Serve and enjoy.

Note:  If too juicy, add some mashed potato flakes to mixture.

If too thick, add more beef broth.

Chicken Strips

Preheat oven 450 degrees.

Prepare coating for chicken in a plastic bag or a bowl.  Ingredients include 1/4 cup fish fry dry mix, 1/4 cup gluten free dry chicken coating mix, seasonings, 1/4 cup of brown sugar, and garlic/onion powder.

Prepare oven safe dish with a drizzle of grapeseed oil (olive oil).  Cut desired amount of chicken thighs into quarter inch thick strips.   Place strips into seasoning bag and coat well.  Place coated chicken on prepared oven safe dish.

Place the chicken dish into the oven and cook for 20-30 minutes.  Check on the chicken at about 15 minutes and turn them over.

Curry (a recipe is just a guideline)


In a saucepan start the rice.  Put one cup of coconut milk with one cup of chicken/turkey broth and a dab of butter to heat on medium high.  When boiling add a cup of jasmine rice and turn heat down to low…cover.  Turn off heat when rice is done…nice and fluffy.  Set aside.

In a saute pan, saute diced onion with celery in grapeseed oil and a dab of butter.  Add in diced pre-cooked turkey or chicken.  (dried cranberries or raisins…pine nuts or seaseme seeds can be added).  Add peas…carrots.  Blend ingredients together.  Add ‘S & B Golden Curry Sauce Mix’ with a bit of coconut milk and chicken/turkey broth.  Mix well.  Turn off heat.  (can add orange marmalade, for a change in flavour).

To serve…put a spoon full of rice on a plate, then put a spoon of curry mix on top.  Eat and enjoy.

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