Seafood Chowder – Yum! and Quilting!!!

May 19, 2015

We’ve had some cold days here in Saskatchewan lately, and I wanted a hot nourishing soup. Enjoy this delightful Seafood Chowder!

Seafood Chowder and Cornmeal Muffin.

Seafood Chowder (from Eat Away Illness)

2 cups chopped onions

2 minced garlic cloves

2 large carrots, sliced fine

2 tbsp. Butter or ghee or coconut oil for dairy-free

1 pound wild salmon fillets

1 quart canned tomatoes or equivalent of fresh tomatoes, chopped

1 tsp. Oregano

1 tsp crumbled rosemary

2 large potatoes, diced

2 cups vegetable broth or tomato juice

Unrefined sea salt to taste

1 pound sea food e.g. scallops, shrimp or your choice

Parsley springs

Cream for drizzling on soup before serving, or use coconut milk for dairy-free

1. In a large Dutch oven, sauté the onions, garlic and carrots in the butter, ghee, or coconut oil until onions are transparent.

2. Add the fish, tomatoes, oregano, and rosemary and sauté about 5 minutes.

3. Add the potatoes, broth or juice, and bring to a boil.

4. Reduce heat and simmer until veggies are tender, approximately 15 minutes.

5. Season with salt if needed. Taste and adjust seasoning.

6. Add the seafood and simmer until flesh is done, about 5 minutes.

7. Sprinkle with fresh parsley.

8. Scoop into bowls and add a small amount of cream or coconut milk and serve.

This chowder freezes well.

As many of you know, my other passion (besides nutrition and developing healthy recipes) is quilting. Below is a picture of an Irish Chain bedspread I made in my favorite color – purple! The clam shells and borders are hand quilted.

My next Women’s Health Retreat will be in September 2015, including nutritious meals, presentations on healing the body, and time for quilting, if desired! Please call 306-244-8890 to reserve your spot, as space is limited.


Paulette Millis

Author, Speaker, and Registered Holistic Nutritionist

Raspberry Spelt Pie

April 29, 2015

Raspberry Spelt Pie!

April 29, 2015

Well! In the past I have not been a pie maker! But now, I am hooked. Firstly, I wanted whole nutrient dense foods only, no white flour or sugar, and secondly I wanted easy… no hard work with the pastry cutter.

This pie is healthier than your usual toast for breakfast!!!! Of course it is a great dessert. Have your pie an hour or so after your meal to facilitate digestion. A treat for me with organic whipping cream, but you may like ice cream. You can find healthier ice creams on the market now, and even goat ice cream at some health food stores.

I grind organic whole spelt and freeze it for any baking that I do for those not sensitive to gluten. Spelt is a healthy ancient grain, with a great taste, but it does contain some gluten. If you do not have Celiac, just sensitivity, then spelt may work for you.

I used my mom’s frozen raspberries, with honey to taste and a dash of lemon juice. Sprinkle a bit of spelt flour on top of bottom crust before adding filling to thicken the juices.

Bake at 450 F. For 15 minutes and then 350 F. for thirty minutes or less.

Spelt Pastry

2 cups whole spelt flour
1/2 tsp. unrefined salt
3/4 cup cold unsalted butter, cubed, or coconut oil
2 tsp. cider vinegar
1 tbsp. honey
1/4 cup cold water

1. Place flour, salt and butter in food processor container and pulse mixture until you have a crumbly, coarse meal. Or use a pastry cutter. 2. Add vinegar, honey, and water.
3. Pulse until mixture begins to come together into a doughy ball. If too crumbly, add 1 tbsp. water at a time. Dough should not be overly sticky. 4. Remove dough and divide into 2 equal sized balls.
5. Roll between 2 sheets of parchment paper. Lightly flour if necessary. If too soft, refrigerate for 30 minutes before attempting to roll out. 6. Brush top of pie with a thin coating of beaten egg whisked with 2 tsp. of water to produce a golden colour and glossy finish.
7. Use a glass or ceramic pie pan for best results and place prepared pie on a large cookie sheet to collect any drips.

Notes: for a flakier crust do no overwork the butter into the flour, blend it just to the size of peas.
It is best to use very cold butter. Place it in freezer for 30 minutes before using. Do the same with coconut oil. Refrigerate the rolling pin as well. The apple cider vinegar helps to tenderize the crust.

Hope you like it!

I’m on a cornmeal kick!

April 24, 2015

I’ve been craving cornmeal lately, so here is my simple idea for breakfast! Place 1/3 cup organic cornmeal in a small pot and add 1 cup pure water. Combine and heat on medium heat until thickened, about 3 – 5 minutes. Serve with ghee or butter and sprinkled with goat feta, with a side of Raw Salsa or avocado. Unrefined organic cornmeal is available in most health food stores. Much healthier than a piece of toast.

Cornmeal is high in magnesium, one of our greatest deficiencies.

Cornmeal with goat feta and Raw Salsa.

Paulette Millis

Author, Speaker & Registered Nutritional Consultant

Cornmeal Muffins and Egg Salad for Breakfast! Yum!

April 3, 2015

Do you ever try and invent a new breakfast idea that is soooo nutritious? Well, there are lots of ideas in my healing manual Eat Away Illness, but this one isn’t!

The muffin recipe contains chickpea flour and buckwheat, or brown rice, or any whole grain flour of your choice, upping the quality of protein, as well as all of that whole grain fiber. By blending the veggies together we add even more nutrients! This week for breakfast I made egg salad, warmed up the halved cornmeal muffins, and topped them with the salad. What a great combination. Easy too because you can make the muffins ahead, and the egg salad the night before. Of course if you are a dairy eater, you can do what my neighbour does, add a slice of cheese instead of egg, maybe give it a bit of a broil and voila! Grilled cheese! These protein and fiber packed little morsels would be a great lunch for your child, or yourself. For breakfast, add a half of tomato, or a half of avocado to get a head start on the vegetables for the day. You will be full and not craving all of that sweet stuff at coffee time. The whole nutrients satisfy your needs. Plus, when you use organic cornmeal you are receiving more minerals such as magnesium than from the non-organic cornmeal. Lots of sesame seeds add a whooping serving of calcium! As you can see I sprinkled more on top of the egg salad.

Corn Meal Muffins Gluten-Free(page 314 Eat Away Illness)

1 cup cornmeal (NOT corn grits) organic if possible

1 cup milk of your choice (I use unsweetened Almond Breeze)

½ cup chickpea flour

½ cup buckwheat or brown rice flour

1 tbsp. Guar gum

3 tsp. Baking powder

½ tsp. Unrefined sea salt

2 organic eggs, slightly beaten

½ cup olive oil, unrefined or cold pressed

½ cup chopped onion

½ chopped green or red pepper

½ tsp. Hot pepper flakes or a bit more for a spicy taste

Sesame seeds for topping

1. Preheat oven to 400 F.

2. In a medium bowl, place cornmeal and milk and let sit for 5 minutes.

3. In a separate bowl, combine flours, guar gum, baking powder and salt.

4. Add eggs and olive oil to the cornmeal mixture and sit until combined. The batter may be a bit lumpy, but that’s okay.

5. Combine the cornmeal and egg mixture with the flour mixture.

6. In blender or Magic bullet, blend onions, green pepper, and pepper flakes.

7. Add vegetable mixture to the batter and combine.

8. Fill oiled muffin cups and sprinkle with sesame seeds.

9. Bake for 20 minutes or until done when a toothpick inserted in muffin comes out clean.

10. Cook in pan 5 minutes, then remove to a rack to finish cooling.

11. Makes 12 muffins.


Paulette Millis

Author, Speaker & Registered Nutritional Consultant

Christopher Lake Women’s Health Retreat

March 24, 2015

Come and join us in Christopher Lake for another Women’s Health Retreat! This community is inviting drop-in participants for the Lunch and Learn segments as well as the full two day program. For a full schedule and fees scroll down to the blog entry of February 4, 2015. To register or for more information call 306-244-8890. Accommodation is available in Christopher Lake at the Gallery Arts Motel, call 306-982-4404 and get the retreat rate of $109 for a Queen and Twin bedroom.

Women’s Health/Quilt Retreat Two Days of Fun!

Five Hours of presentations on Healing

Three Super Nutritious Meals

Four Super Nutritious Snacks

Create Time: Quilt/Craft

April 15, 2015 – 9:45 a.m. – 9:00 p.m.

April 16, 2015 – 9:00 a.m. – 5:00 p.m.

Come and be motivated and educated to begin the path to an energized, healthy life!

Topics include: – Digestion,

Hormone Balance,

The Thyroid Connection,

Eat Yourself Thin,

Planning and Prepping your Kitchen Farmacy,

Tips and Tricks for Natural Healing,

Healthy Baking and Gluten vs Gluten-Free.

Bison Meat Balls with Healthy Gravy, Lemony Kale Salad, Beet and Feta Salad, and Potato Pizza.

One of the meals we enjoyed at our February retreat.

Paulette Millis

Author, Speaker & Registered Nutritional Consultant

Sweet Potato Loaf

March 24, 2015

This yummy sweet potato loaf is full of nutrients! No guilty feelings for eating 2 slices! 2 cups of mashed organic sweet potatoes deliver a whopping load of vitamin A, as well as a good source of calcium and potassium. Sweet potatoes contain 2.5 grams of fiber in 100 grams, as well as the fiber in whole organic apple juice sweetened cranberries and whole grain spelt flour. I use my own dried organic orange zest for a chemical free flavouring, and organic eggs for a hint of protein. Substitute this for toast and jam anytime!


Stay tuned for my next Women’s Health Retreat!

Sweet Potato Loaf 1


2 large eggs

1/3 cup melted honey

1/3 cup olive oil

2 cups cooked, mashed sweet potatoes

1 tsp. pure vanilla extract

½ tsp. organic dried orange zest

1 ½ cups spelt flour (for gluten-free substitute 1 ½ cups buckwheat flour and 1 tbsp. guar gum)

½ tsp. cinnamon

½ tsp. nutmeg

½ tsp. allspice or mace

1 tsp. baking soda

1 cup organic apple juice sweetened dried cranberries

1. Oil a standard bread pan and set aside.

2. Set the oven rack in the middle and preheat oven to 325 F.

3. In a medium bowl, whish the eggs, honey, oil, sweet potatoes and vanilla until well combined.

4. In a large bowl, mix the flour, spices, dried orange zest, and baking soda.

5. Make a well in the center of the mixture and add the sweet potato mixture.

6. Mix until just moistened. Do not over mix or beat batter until smooth.

7. Lightly stir in the cranberries.

8. Transfer the batter to the prepared pan.

9. Bake 60 minutes or until a knife inserted into the center comes out clean.

10. Remove from oven and cool 10 minutes on a rack then invert on rack to allow to slip out of pan.

This loaf freezes well. Seal tightly to store.

Paulette Millis

Author, Speaker & Registered Nutritional Consultant


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