Dinner · Gluten Free · Vegetables

Spring Vegetable Medley

This is a delicious mix of veggies. The trick is to make sure your pan is smoking hot before you add anything.

I actually served it with broiled salmon, gnocchi, and a pan cream sauce.


1 half red onion, sliced

1 zucchini, sliced *not technically in season, but works great

1 cup green peas, fresh is possible. If frozen defrost in a bowl of cold water then dry

1 bunch of asparagus, chopped

2 cloves garlic, minced

2 T olive oil

kosher salt as desired


Heat a stainless steel or cast iron skillet to almost smoking hot

Add olive oil, swirl around pan to heat

Add onion, and stir for a about a minute to caramelize

Add asparagus and zucchini, continue to cook until golden

Add peas and garlic, stir and cook until golden

season to taste


The pan will have lots of goodness not the bottom. If you want a yummy sauce to accompany, remove cooked veggies to a bowl. Deglaze pan with 1 lemon juice and 1/2 cup  water. Stir to remove the Sucs from the pan. Reduce heat to low and add 1 cup of heavy cream and fresh herbs (I used parsley). stir until it simmers. Serve

This is the finished plate


Dinner · Gluten Free · Meal prep · Vegan

Quick Curry

Curry is like a cozy blanket, warm and comforting.

I grew up in rural Ohio, and never even heard of curry until Culinary school. My first taste made me wonder where it had been all my life. 

Of course I developed a super quick version. It is vegan and gluten free, but I always add some roasted chicken for extra protein.

I’m serving it with brown rice and green lentils. 

 1 cup of brown rice and 1 cup of lentils in the rice cooker with 4 cups of water. Start this before you start chopping veggies so everything will finish around the same time.

This recipe makes about 6 portions and holds great for a week

1 red onion, sliced

1 inch fresh ginger, peeled and grated

3 cloves of garlic, minced

1 bell pepper, diced

1 head of cauliflower, chopped 

1 head of broccoli, chopped

5 carrots, sliced

2 cans of coconut milk

4 T curry powder

Salt as desired

2 limes, juiced 

In a large pot, sauté onion in olive oil until caramelized. 

Add ginger, garlic, bell pepper and carrots, stir and allow to sauté for a minute.

Add broccoli and cauliflower, stir

Add 1 cup of water to deglaze

Add coconut milk and spices, stir to combine

Reduce heat to medium and allow simmer for about 20 minutes until veggies are softened. Stir often

Stir fresh lime juice and adjust seasonings just before serving.



Super Easy Tomato Soup

Sometimes you just need some soul food to make you feel better. 

When my husband feels a cold coming on or has a really bad day he requests grilled cheese and tomato soup for dinner. I can easily whip this up in about 8 minutes

Tomato Soup

1 can crushed tomatoes

2 cups heavy cream

1 T dried basil leaves

2 t granulated garlic

2 t granulated onion

1 cup shaved Parmesan cheese

Combine all the ingredients, except cheese, into a sauce pot and bring to a simmer, stir often. Once it has heated through add the cheese and stir, then serve.

Literally takes less than 10 minutes. Boom.

Dinner · Gluten Free · Meal prep

Cajun Chicken Pasta

This is a quick not so healthy, but still better than takeout recipe. 

I tend to make waaaaaaay too much, so this reheats nicely for leftovers. This recipe makes about 6 portions

1/2 pound pasta, any variety. I usually opt for gluten free brown rice pasta 

1/2 pound chicken, cooked and chopped. Today I chose andouille chicken sausage

1 zucchini, sliced

1 bunch asparagus, chopped

1 head broccoli, chopped

1 red bell pepper, diced

2 T butter

1/2 cup heavy cream

2 T Cajun seasoning*
Cook pasta as directed

Preheat oven to 425 degrees

Toss vegetables in a bowl with a splash of olive oil and a pinch of kosher salt

Place veggies on a parchment lined baking sheet. Add chicken and mix together on the sheet

Bake for 10-15 minutes until veggies are golden

Once the pasta is cooked, drain in a colander in the sink

In the same pot used for cooking pasta, return to the stove and melt the butter.

Mix in the Cajun seasoning and heavy cream. Bring to a simmer for about 30 seconds to thicken

Toss the pasta, cooked veggies and chicken into Cajun cream sauce

If you want to get crazy, add some Parmesan cheese 

* Cajun seasoning

You can buy from the store, I like Paul Prudome’s spice mixes. 


Here is a recipe for Cajun seasoning 

1 T kosher salt

1 T granulated garlic

1T granulated onion

2 T smoked paprika

1 T crushed pepper flakes

1 t thyme, dried

1 t dried oregano

1 t fresh cracked pepper

Dinner · Meal prep · Uncategorized

Quinoa with Fresh Veggies

Before my ride this evening, I prepped dinner so when we were finished and famished we wouldn’t just pick up dirty fast food on the way home.

Earlier in the afternoon, I put 2 lbs boneless skinless chicken thighs into the crockpot with Cajun seasoning, salt, and a couple cups of water. Cooked on low for about 6 hours.

I put 2 cups of quinoa and 3 1/2 cups of water into the rice cooker, turned it on right before we left

I prepped the vegetables before leaving so all I had to do was toss everything together and serve. 

I  hit up the farmers market over the weekend and scored some beautiful tomatoes and peppers

4 cups of quinoa, cooked

1 red onion, diced

2 bell pepper, diced

2 cloves of garlic, minced

2 cups of spinach, chopped

2 tomatoes, diced

1/2 cup fresh parsley, leaves chopped

Pinch of salt

I sautéed the onion and pepper until caramelized, then stirred the garlic in before removing from the heat. I placed them in a bowl and chilled in the fridge until dinner.

Once ready for dinner I tossed everything together and topped with the chicken

This recipe makes several servings and holds well for a few days so you can enjoy multiple times. 
Tonight was a beautiful night for a ride, I hope you were able to enjoy it as well!


Dijon Maple Chicken

This is an easy fall dinner

1 lb boneless skinless chicken breasts

2T Dijon Mustard

 1T maple syrup (the real stuff, not the corn syrup national brand stuff)

Pinch of kosher salt

A few grinds of fresh black pepper

1 t thyme, dry or fresh 

1/2 t granulated onion

1/2 t granulated garlic
Preheat oven to 425 degrees

Combine all ingredients in a bowl

Place chicken on a parchment lined baking sheet. Allow to marinate for about 10 minutes.

Place in the oven for about 20 minutes or until cooked to 165 degrees. 
I served with this roasted butternut squash and Brussels sprouts.

Make a serving extra of both chicken and veggies for a big salad tomorrow. 

2 cups spinach

1 diced Apple

1/2 oz of blue cheese or goat cheese, if desired 

Diced chicken breast, cold or warmed

Brussels sprouts and butternut squash, cold 

This does not need dressing, but if you need it feel free to drizzle a little olive oil on top.

Dinner · Gluten Free · Salad

Shredded Brussels Sprouts

Lately, I have been buying Brussels sprouts and not have time to cook them before they turn woody. Today, I found a remedy! I think the best part of Brussels sprouts are the caramelized edges, why not make them ALL caramelized?!?!

1 lb brussel sprouts, trimmed
2 T olive oil
Pinch of kosher salt
3 cloves garlic, minced

Shred sprouts in a food processor with slicer attachment.
Toss in a bowl with olive oil, salt and garlic.
Spread in a single layer on a parchment lined baking sheet.
Bake in a 425 degree oven for 10-15 minutes until golden


I served a cup with roasted chicken for dinner.

I made 2 lbs of sprouts because I needed to use them up, I plan to make a salad with it tomorrow
1 cup chilled roasted sprouts
1 cup spinach
1/2 cup diced roasted beets
1/2 cup chopped snap peas
1/4 cup shredded carrots
1 oz goat cheese
1 T pistachios
No salad dressing needed, trust me!