“The Good Life”

November 23, 2015

Has anyone read this great book by Helen and Scott Nearing?  A wonderful true account of two people living a simple life, growing their own food.   A lot of good information on gardening and storing food.

One comment I particularly liked was about the nutrition of raw sunflower seeds:

“The people of East Europe, who are noted for their good teeth, consume an enormous amount of sunflower and squash seeds, cracking shells with their teeth, and thus presumably getting some of the minerals contained in the shells as well as in the kernels.   Whole, entire, raw seeds, with the protein of the germ, the fat in the oil, the starch in the kernel and the minerals distributed through the protective covering, will provide a fairly rounded diet….”  (page 124, The Good Life).

I also liked the description of why whole grain flour is so much more nutritious that white flour, stored on the shelf in supermarkets.

“For a long time, humans stored their grains whole, as they came from the threshing floor.   The grain, if dry, kept indefinitely, and because of the hard shell which covered each kernel, lost little of its nutritive value.   Wholemeal flour, however, will not keep.   Oxidation alters its chemical character.   The oil in the kernel becomes rancid or evaporates.   In a comparatively short time wholegrain flour becomes sour and moldy.   Therefore, under ideal conditions, when bread is to be baked, the whole grain should be ground.  The law in regard to milling and baking should provide that none but whole-grain flour be used and the whole-grain flour used in any bakery should be ground by suitable millers in that same bakery on the morning of the same day in which the baking takes place.  For home use the fresh flour could be delivered daily as milk is distributed.”     (page 125 The Good Life)

Wow.   Wouldn’t it be great if we could have fresh ground grain delivered to our door?  You CAN use fresh ground grain, of all kinds, e.g. brown rice, buckwheat, quinoa, millet, wheat, spelt, garbanzo, etc. by purchasing a grain mill, either electric or hand powered.  I have an electric one and make all of my own flours.  I do save time by making a batch of many different kinds at a time and freezing them in glass containers in the freezer.  I love to make fresh quick breads with garbanzo flour or a combination of the garbanzo flour and a grain, for that quality protein.  Spelt is my first choice for muffins, pies and quick breads as it is an ancient grain and much less likely to cause problems for people.  Some gluten sensitive people can use spelt without difficulty.

Onion Bread (Custom)This Onion Braid was made with freshly ground flour, and the recipe is in my Eat Away Illness book.  I have to confess I didn’t make it, my son did.

Please consider purchasing a grain mill to upgrade your nutrition to a new level.  And check the archives in this blog for many recipes using whole grain or legume flours.

Improve your health one step at a time!



Pumpkin Love Continued!

November 19, 2015

I have another great idea for using up your fall pumpkin.  My first book Cook Your Way to Health has a recipe called Cashew Cheese Loaf, one of the most used recipes in all of my books, particularly as a bread substitute for those wishing gluten free healthy alternatives.  It toasts well, and is absolutely scrumptious.  I decided to modify it for a sweet version using pumpkin.  It freezes well, keeps well in the fridge, and is a taste sensation that is gluten free and dairy free.  Make your own ‘cashew flour’ by grinding approximately 1/2 cup raw cashews at a time in a Magic Bullet, coffee grinder, or blender, for the freshest nutrient dense flour.

                                                   Pumpkin Cashew Loaf (Custom)                                                                            


2 cups ground raw cashews

1/2 cup coconut flour

1 tsp. baking soda

2 tsp. cinnamon

1 tsp. pumpkin pie spice (or 1/4 tsp. each nutmeg, mace, cloves)

1/2 cup coconut oil, or ghee, melted

1/2 cup maple syrup

2 cups pumpkin puree

6 large organic eggs

  1.  Preheat oven to 350 F.
  2. Line two loaf pans with moistened parchment paper.
  3. In a large bowl, combine all of the wet ingredients:  oil, syrup, pumpkin, and eggs.
  4. In a medium bowl, combine the ground cashews, coconut flour, baking soda, and spices.
  5. Add dry ingredients to wet ingredients and combine.
  6. Divide mixture between the two loaf pans.
  7. Bake for approximately 55 minutes or until toothpick comes out clean.
  8. Cool on wire rack 5 minutes.   Lift out cake with parchment paper and continue cooling on rack before removing paper.

You may grind whole raw unblanched almonds or hazelnuts in place of cashews.  Try making muffins if you wish.


                                                           Pumpkin Cashew Loaf 2 (Custom)                                                               

Download Cook Your Way to Health for $7.99 at http://www.healingwithnutrition.ca

Pumpkin Love!

November 11, 2015

I enjoyed the beauty of this growing Cinderella Pumpkin all summer.


Pumpkin in garden (Custom)Now I am enjoying eating it!  This Pumpkin Bison Stew is easy to make, very tasty, and freezes well.   It began in my book Eat Away Illness as Oven Beef or Bison Stew, but here I’ve substituted pumpkin for turnips.   It worked well.

Pumpkin bison Stew (actual size) (Custom)

Pumpkin Bison Stew

onions, quartered

coconut oil

1 pound bison, cubed

2 tbsp. whole grain flour of choice

pumpkin, cubed

carrots, coined

celery, sliced

herbs of choice, e.g. oregano, basil

Celtic sea salt to taste

3/4 cup tomato juice (may use tomato paste mixed with a bit of water)

2 cups vegetable broth, filtered water or leftover red wine

  1.  Saute onions in oil until transparent.
  2. Add bison and saute.
  3. Sprinkle with the flour and stir to combine.
  4. Add veggies and herbs and liquids.
  5. Bake at 300F. for 3 hours.

Serve with a green salad for a well balanced meal.

Enjoy the health benefits of pumpkin this winter.


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Pumpkins!!! Wow!!!

November 3, 2015

I grew the best pumpkins ever, called Cinderella Pumpkins. One was about 40 pounds, a lot of good eating! These pumpkins are very heavy for their size, small seed cavity, and very dark orange flesh. Pumpkin contains a LOT of vitamin A, 12,230 i.u. in one cup, as well as 564 mg. of potassium. Remember that vitamin A is necessary for eye health, and a great immune system enhancer.

I’m on a mission! What are some interesting, easy, and very nutrient dense recipes I can use for this bountiful harvest?

Cinderella Pumpkin and slices

I experimented with sautéing the plain, peeled slices as a vegetable. I used coconut oil and thin slices, flipped and cooked each side until fork tender and served with a little Celtic sea salt and eggs. Very good, and guess what? You now have a great start on your vegetable intake for the day. I repeated the process, but sprinkled ground cumin on each side as it cooked, and served with the evening meal. Yummy.

I made Pumpkin Bison Stew, Pumpkin Cake, Pumpkin Loaves (gluten-free with cashews!), Pumpkin Custard, Mashed Herbed Pumpkin, Pumpkin Pie, and had some left over to give away, from ONE of the smaller pumpkins! Boy, am I going to have fun all winter with these yummy pumpkins. I find them easier to handle than the big round ones, and love the thicker, dark orange flesh. It is easy to prepare your own pumpkin puree. You may cut the pumpkin in half, remove the seeds, and place on a cookie sheet with a little water. Bake at 350F until fork tender, then remove flesh from the rind and process with the S blade in the food processor. This keeps in the fridge for several days, or you can freeze the leftovers in 1 or 2 cups containers for future use. You may also peel the slices and steam them. I used a vegetable peeler on this pumpkin, and it worked well.

Today, I will share my Pumpkin Custard recipe.

It’s a secret, but this recipe is actually the Pumpkin Pie recipe from Eat Away Illness. It is a great way to get protein into the diet, while enjoying soft food when necessary, for example, recovering from dental procedures.

Remember you can purchase all of my books on my website, www.healingwithnutrition.ca, as well as pdf downloads. Great Christmas gifts, and free shipping right now if you purchase all five!

Pumpkin Custard with organic whipping cream.

1 ½ tsp. Ground cinnamon

¾ tsp. Ground ginger

¼ tsp. Ground nutmeg

¼ tsp. Ground cloves

2 cups cooked pumpkin puree

1 cup coconut milk (or milk of choice)

3 organic eggs, lightly beaten

2/3 cup or less liquid honey

1 tsp. Vanilla

1. Preheat oven to 450 F.

2. Oil a 9 x 9 glass or stainless steel baking pan.

3. Add spices to pumpkin puree.

4. In a large bowl, mix milk and eggs, then stir in pumpkin mixture, honey, and vanilla.

5. Pour custard into prepared pan, and set into a baking sheet or pan with water, about ½ inch.

6. Bake at 450 F. for 10 minutes, then lower heat to 350 F and continue baking until knife comes out clean, up to 50 minutes.

7. Cool on wire rack. May be eaten hot or cold, with topping of choice.

This makes a great breakfast or snack, and keeps in the fridge for several days.


Paulette Millis

Author, Speaker & Registered Nutritional Consultant

Best Ever Italian Tomato Sauce

October 16, 2015

I love this sauce!!! I saw the idea of adding a red beet to the other ingredients on the internet somewhere, so I tried it with my regular tomato sauce recipe. Voila! The best ever sauce! I had an excess of tomatoes this year, and usually I chop them up and freeze them, easier than canning as you don’t need to blanch and remove the skins. Canning is not something I do, as it generally removes most of the nutrition in the food, but tomatoes are better for you when cooked so I’m told, so canning tomatoes is still recommended to preserve extras.

I made this sauce with red tomatoes, and also with yellow tomatoes only, with the addition of the beets, and the colour is wonderful with both.

I like to make Bison Meat Balls and freeze them covered in this sauce for a quick and easy meal. You can serve them over whole grain pasta, corn meal, spaghetti squash, or whatever you choose. Add a green salad.

Best Ever Italian Tomato Sauce

12 cups fresh tomatoes, chopped in chunks

3 small beets, peeled and sliced

6 tbsp. olive oil, coconut oil, or avocado oil

1 1/2 tsp. garlic powder

1 tbsp. dried basil leaves

1 tbsp. dried oregano leaves

2 tbsp. parsley flakes

2 tbsp. unrefined sea salt

3/4 tsp. ground black pepper

1. Combine all ingredients in a large Dutch oven.

2. Bring to a boil, then turn down to simmer.

3. Simmer and stir occasionally, for about 1 hour, uncovered.

4. In batches, puree in a food processor with the S blade, or in a blender.

5. Makes about 4 containers of 3 cups each.

6. Label and freeze.


Paulette Millis

Author, Speaker & Registered Nutritional Consultant

The long awaited Sweet Potato Brownie!

September 18, 2015

I know I have been lax in getting blogs up this summer, and have had many requests for this delicious brownie.

The benefits of sweet potatoes and avocados are many, mainly vitamin A in sweet potatoes, and the wonderful fat in avocado. Use organic eggs, and the nutritional profile goes up! If you are not sure of the value of eggs, read my article “Will The Real Egg Please Stand Up?” available in Book Three of What Your Doctor Doesn’t Tell You About Foods. You may order this book through my website, www.healingwithnutrition.ca, or download a pdf for just $7.99.

One of my fellow nutritional consultants passed this recipe on to me from wwwdraxe.com. I have made it repeatedly this summer, and served it to many people with rave reviews. If you are allergic to peanuts, then follow the recipe as it was passed on to me by Karen, or, if you like, use organic chunky peanut butter in the icing, as I have done. We love it! It freezes well, as does the icing. I have taken to making a double batch and freezing one, and also freezing extra icing for other uses. One of my favorite treats is to place small scoops of this icing in little fluted paper cups and freeze to serve as chocolates. Very good with a cup of peppermint tea. Who needs Crispy Crunch????

Sweet Potato Brownies

1 avocado

1 cup cooked sweet potato puree

1/3 cup applesauce or pureed bananas

1/4 cup honey, raw, unpasteurized

1 tsp. pure vanilla extract

4 organic eggs

1/4 cup coconut flour

2 tbsp. arrowroot powder

1/2 cup cacao powder

1/2 tsp. sea salt

1 tsp. baking soda

2 tbsp honey

1/2 cup almond butter (I used organic chunky peanut butter)

1/4 cup cacao powder

1/2 cup coconut milk (I used canned coconut cream, organic)

optional: Celtic sea salt

1. Preheat oven to 375 F.

2. Oil an 8 x 8 pan with coconut oil and line it with parchment paper. (do NOT skip this step)

3. In a bowl, combine avocado, sweet potato, applesauce or bananas, honey and vanilla. Once creamy, add in cacao powder.

4. Add in eggs one at a time.

5. In a separate bowl, combine coconut flour, arrowroot flour, salt and baking soda.

6. Combine both mixtures until smooth.

7. Transfer to greased pan and bake for 25 – 35 minutes.

8. While baking, combine the last 5 ingredients listed in a separate bowl and mix until creamy and smooth.

9. Once the brownies are done baking and have cooled, frost with this mixture.


Baked Brownie

With Organic Whipping Cream! Ummmm.

Paulette Millis

Author, Speaker & Registered Nutritional Consultant

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


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