Mexican Pie with Cornbread Muffins

Adapted from a recipe in Company’s Coming “Beef” cookbook. This comes together relatively quickly and is not super-spicy.

1 lb. ground beef

1 14 ounce can diced tomatoes

1/2 package taco seasoning mix

1 cup flour

3/4 c. cornmeal

1 T. sugar

2 tsp. baking powder

1/2 tsp. baking soda

1/2 tsp. salt

1 T. parmesan cheese

1 large egg

1 c. milk or buttermilk

2 T. each oil and water

Preheat oven to 375. Brown ground beef, add tomatoes and taco seasoning mix and cook on low for about 15 minutes until mixture is consistency of thick sauce. Spray a pie pan with cooking spray, then add the ground beef mixture. Combine dry ingredients (flour-Parmesan cheese) in large bowl. Combine wet ingredients in small bowl and add to dry ingredients; mix until just moistened. Spread about half this mixture over the ground beef mixture. Place the rest of the cornbread mix into individual muffin tins. Bake both the pie and muffins at 375 for about 30 minutes until toothpick inserted into the center comes out clean.

This is easy to convert to #glutenfree by using all cornmeal or using a gluten free flour.

Beef Vegetable Stew with Roasted Potatoes


Roasting the potatoes separately, rather than cooking them with the rest of the stew ingredients, ensures the potatoes do not get mushy.  My husband hates mushy.


Place in large slow cooker

2 lbs. beef stew meat

2 c. beef broth (if eating gluten free, ensure broth is gluten free)

1/4 c. mixed spice blend such as Kirkland Organic No Salt Seasoning Mix

1 large carrot, peeled and cut into chunks

2 peppers, seeded and cut into chunks

(If you can tolerate onion – I can’t – one chopped onion can also be added)

Cook on low approximately 6 hours, then add:

2 cups frozen mixed vegetables

(Thicken broth if necessary)

Cook for another hour on low

In the meantime, make the roasted potatoes:

4 medium potatoes, peeled and cut into pieces

1/4 c. dried chives

1 – 2 T. Italian seasoning blend

1 T. oil

Small amount of water

Cook at 350 until tender, about 40 minutes


Makes 4 servings. Can either serve the stew over the potatoes or mix the potatoes in.



Know Where Your Food Comes From

Grazed Right Farm - picture from
Grazed Right Farm – picture from


On Sunday August 9, 2015, my husband and I spent a lovely afternoon, along with about 20 others, on the Campbell ranch.  Located 30 minutes southwest of Calgary, the ranch is the home of Grazed Right, Ben and Stephanie Campbell’s fledgling grass fed, humanely and ethically raised, hormone and antibiotic free, beef (Angus beef, to be precise).

We’ve had the pleasure of enjoying their beef and it is delicious, lower in saturated fat, higher in the “good fats” and very lean and tasty.  We can’t wait for our fall, 2015 order.

Ben and Stephanie hosted an appreciation BBQ for their customers serving beef on a bun (you weren’t expecting me to say fish were you ;)) and assorted side dishes.  After the BBQ, held in their field, the BBQ took  on the atmosphere of an Old tyme Sunday picnic, with people playing Frisbee, kids riding Ben’s horse, etc.

(I left my camera at home and my phone in  the car so no pictures of the day, I’m afraid).

Afterwards, we all went on a “walkabout” around parts of the ranch, and Ben spoke eloquently and passionately of his love for his family’s ranch –  Ben is a 3rd generation Campbell rancher — and his commitment to raising quality cattle in an ethical, humane, responsible, sustainable (and delicious!) manner.

Despite the near 30 C heat, and a very persistent wasp, it was a wonderful afternoon reconnecting with the land, hearing about sustainable farming practices, and really knowing where my food comes from, something that occasionally gets forgotten by this City Slicker.


If you live in the Calgary area, contact Ben at to place your order.

Steak and Pepper Stir Fry

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This was “planned overs” for supper last night.

2 peppers, thinly sliced

2 medium size steaks (I used steaks we’d had left over from a BBQ the night before), thinly sliced and trimmed of fat. You could also use uncooked steak, thinly sliced, and cook at the same time as the peppers until done).

1/4 c. Organicville Teriyaki Sauce

1/8 c. orange juice



Saute peppers over medium heat.  I used a large frying pan sprayed with cooking spray, added 1/4 c. of water, and covered it so the peppers softened.  Add steak, teriyaki sauce and juice. Cook, covered, about 10 minutes. Serve with cooked rice, in a wrap, or even in a lettuce wrap.  Makes about 4 servings.


Chinese Hekka {Low Fodmap & Gluten Free}

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“Hekka” is a Japanese style dish.  Adapted (to make it Low Fodmap) and streamlined from a recipe in Company’s Coming Casseroles.

1.5 lbs. lean/extra lean ground beef

1 pepper, chopped

4 c. coleslaw mix

2 c. celery, chopped

1/2 c. gluten free soy sauce

1/2 c. water

Brown ground beef and pepper in a frying pan on medium heat.  Combine in a large bowl the beef/pepper mixture with coleslaw mix, celery, soy sauce and water.  Spoon into a 1.5 quart casserole. Bake, covered, at 350 F for 45 minutes. Serve with rice. Serves 6.

Meat Loaf Muffins with a Tomato Sauce Glaze {Gluten Free and Low FODMAP}


1 lb. ground beef
1 large egg
1/2 small carrot, peeled and grated
1/2 small zucchini, grated
1/2 tsp. salt
1 tsp. pepper
1 – 2 teaspoons Mrs. Dash salt-free seasoning (I used Table Blend)
1 T. dried parsley
1/2 tsp. celery salt
1/3 – 1/2 c. tomato or pasta sauce

Preheat oven to 375. Spray the muffin cups of a muffin pan with non-stick spray. Combine beef through celery salt in a bowl. Using an ice cream scoop, fill muffin cups. Bake at 375 for 20 minutes. Half-way through the cooking time, remove pan from oven and brush each mini meat loaf with the tomato sauce, then return pan to oven to continue cooking. Makes 8 mini meat loaves.

Tamale Pie {Gluten Free}


Adapted from a recipe in Company’s Coming “Beef”

1.5 lb. lean ground beef

2 1/2 c. medium salsa (I used Pace brand)

1 c. GF flour

3/4 c. cornmeal

1 T. sugar

2 tsp. baking powder

1/2 tsp. baking soda

1/2 tsp. salt

3 T. grated Parmesan cheese

1 large egg

1 c. buttermilk or soured milk (sour by adding 1 T. vinegar or lemon juice and stir)

1/4 c. oil

Brown ground beef in skillet. Add salsa, reduce heat to low and simmer for about 10-15 minutes.  In the meantime, make the topping. Combine all dry ingredients in a large bowl.  In a small bowl whisk together egg, milk and oil.  Add liquid ingredients to dry and stir together until moist.  Spread ground beef/salsa mixture into a 10″ pie plate. Top with cornmeal mixture. Bake at 375 for 30 minutes until topping is golden and a toothpick inserted in the center comes out clean. Serves about 6.

Notes: For GF Flour, I used oat flour.  Also, you could probably make this using all cornmeal.


Beefy Mushroom Soup

English: Mushroom Soup Français : Potage Velou...
English: Mushroom Soup Français : Potage Veloute aux Champignons (Photo credit: Wikipedia)

I was feeling tired and uninspired the other day.   This soup came about from a combination of fatigue, ground beef and what was in the pantry.

2 cans Cream of Mushroom Soup

2 cans sliced mushrooms, drained

1 lb. ground beef, browned

1 onion, chopped
Brown onion and ground beef in  a bit of oil in a skillet or large pot.  If using a large pot to brown the beef and onions, add the soup and mushrooms. Otherwise, transfer the beef and onions to a large pot and add soup and mushrooms.  Stir well.    Place on the stove over medium heat until heated all the way through.  Serve with buns or bread and a green salad.

Easy Black Bean Soup

black bean soup
black bean soup (Photo credit: stu_spivack)

The weather has hardly been spring-like here recently, more like winter.  Soup was called for to take the chill out.

1 onion, chopped
1 T. oil
1 28 ounce can tomatoes
2 cups chicken broth
1 large can black beans, rinsed and drained
2 cups cooked, chopped roast beef
1 tsp. cumin
1 tsp. garlic powder
1 tsp. paprika
1 – 2 T. chili powder (depending on your heat preferences)

Brown onion in oil in large pot until soft. Add remaining ingredients and bring to a boil. Turn heat down so that soup is simmering and simmer for about 10 minutes or until heated through. Makes about 4 – 6 servings. Serve with taco chips and a dollop of sour cream.


Stravecchio Parmesan Cheese
Stravecchio Parmesan Cheese (Photo credit: Wikipedia)



6 no-bake lasagna noodles


1 lb. ground beef


3 cups spaghetti sauce


2 tsp. each oregano, garlic, rosemary and basil


2 tsp. fresh ground pepper


1 small container (1 pound) cottage cheese


1 large egg


1/2 c. grated Parmesan cheese


pinch nutmeg


1 c. shredded mozzarella cheese


Brown ground beef in large skillet over medium heat. Add spaghetti sauce, spices and pepper. Lower heat and simmer for 10 minutes.  Meanwhile, combine cottage cheese, egg, Parmesan cheese, and nutmeg in a small bowl.  Shred mozzarella cheese.  Spray a 9 x 12″ pan with cooking spray.  Add a little of the sauce in the bottom of the pan. Top with three lasagna noodles.  Add about 1/2 the remaining sauce on top of the lasagna noodles.  Spread around to cover noodles.  Spread cottage mixture on top of tomato sauce mixture. Add three more lasagna noodles, remaining tomato sauce, and top with mozzarella cheese.  Cover tightly with tin foil.  Bake covered at 400 F for 35 minutes.  Remove from oven, uncover and return to oven for another 5 minutes to brown the mozzarella cheese a little bit.  Remove from oven and let stand 5 – 10 minutes before cutting.  Serves 8.