Take a Walk On The Wild Side Salad

May 2, 2018

A BIG thank you to all who attended the workshop on April 21st.   And thank you for allowing me to post a picture!

We had a full day of discussion, learning, eating, and moving….   I enjoyed every minute of it.  Part of  lunch  was a salad meal; my favorite, made with organic chicken breasts, wild rice, and raw veggies and goat cheddar.  This salad goes on picnics, to pot lucks, and is a fast fully balanced meal when you are short on time.

Take a Walk on the Wild Side Salad

(from Cook Your Way to Health)


1 cup wild rice

3 cups pure water

1 tsp. chicken like seasoning (no MSG)

8 oz. organic turkey or chicken breast, cooked and diced

4 oz. diced cheddar cheese (goat cheese recommended)

1 cup broccoli flowerets, broken into small pieces

3/4 cup pecan pieces

1 large carrot, peeled, cut into thin rounds or diced

1 red pepper, cut into bitesize strips

4 green onions, cut into thin rounds


1/2 cup toasted sesame oil

2 tbsp. lemon juice

2 tbsp. brown rice vinegar

1/2 tsp. dry mustard

1/2 tsp. curry powder

2 tbsp. tamari sauce

dash Tabasco


  1.  Wash wild rice and drain.   Combine rice, water, and chicken seasoning and simmer, covered, for approximately  55 minutes, or until the rice is tender.   Cool.
  2.   In a large mixing bowl, combine the rice, turkey or chicken, cheese, broccoli, pecans, carrots, red pepper and onions.
  3.   In a small bowl, beat the dressing ingredients until emulsified.
  4. Pour over the salad and toss to mix well.   Chill.

This salad keeps well in the fridge and serves 4 to 6.

Watch for my newsletter for the next Cookin’ in the Country workshop coming in June!




Who doesn’t like pizza???

March 29, 2018

Many people are gluten sensitive so do not wish to eat the wheat crust.   Many people choose not to eat the processed meats usually found on pizzas.  Lots of people would like to get their veggies right on their slice of pizza.  Well how about trying this awesome recipe that is healthy, gluten-free, preservative and additive free and covers two of the macro nutrients in one slice!  If you use cheese, then the third macro nutrient – fat – is present as well.  Good quality protein, complex carbs, and if you add cheese and/or a slice of avocado – Bingo!   the necessary nutrient of fat is added to your meal.

Quinoa Pizza Crust4 (Custom)

Pizza with Quinoa Crust

I used my homemade canned Zucchini Tomato Salsa, and organic ground turkey.  Yummy!  A great gluten-free whole grain crust, nutritionally enhanced  by grinding  the whole quinoa fresh instead of using quinoa flour.  I liked this crust so much I’m devising other toppings, including a fruit/dessert one. (Thanks to Karen Toews for this recipe!  I’ve changed it slightly.  For her blog see http://www.realfoodmatters.com )

CRUST:  3/4 cup quinoa, covered by 1″ of water and soaked for 6 – 8 hours or overnight in fridge.

1/2 tsp. baking powder (gluten-free if desired)

1/2 tsp. unrefined salt

1/4 cup water

TOPPINGS:  1/2 cup salsa or more as desired (or seasoned tomato sauce)

thinly sliced zucchini, red peppers, onions, and tomatoes

1 cup shredded Feta cheese ( or cheese of choice if diet allows)

chopped fresh herbs of choice (oregano, basil, thyme, garlic chives, rosemary etc.)

fresh ground pepper  and/or hot pepper flakes to taste

ground organic turkey or bison or cooked black beans

  1. Preheat oven to 425 degrees F. Line a pizza pan, a cookie sheet, or a large pie pan with parchment paper.  Drizzle about 1 tbsp. of olive oil in center, and spread it around with your hands until parchment is evenly coated.
  2. Thoroughly rinse quinoa, then add to a blender or a large Magic Bullet. Add baking powder, salt and water and blend on high until smooth and creamy.   This should resemble a thick pancake batter.
  3. Pour batter into prepared pan and spread to desired thickness. I used a 12 x 15 pan and made an oval that covered about 2/3 of the pan.
  4. Bake for 15 minutes, remove from oven, flip crust and return to oven and bake for another 10 – 12 minutes until browned and edges are crispy.
  5. Top with the salsa or sauce and other toppings, ending with the cheese. Bake for another 12 – 14 minutes until cheese has melted and started to brown.
  6. Remove and let cool for a few minutes in the pan. You may transfer it to a cutting board and slice if it makes it that long!  I was eating it out of the pan for my evening meal, and then I had leftovers for breakfast!   Yum!

Quinoa Pizza Crust7 (Custom)

Quinoa Pizza Crust9 (Custom)

I like to serve homemade pickled beets made with honey and apple cider vinegar with this pizza, for nutrition and great color.


REMEMBER!  Breakfasts to Balance Your Hormones Cookin’ in the Country day is April 8, 2018.  Check it out here:  https://eatawayillnessbulletins.wordpress.com/2018/03/16/restore-your-health-2/  Join us for a fun day, filled with learning.  Please call for more info, or to connect with others to carpool.





Natural Weight Loss Workshop

March 16, 2018

Enjoy a relaxing day in the country with Registered Holistic Nutritionist
Paulette Millis. Learn the skills to have lasting weight loss without
“diets”! Enhance your energy and your creativity!

sunrise 2
In this full day workshop you will receive:

• knowledge to manage stress, and bring balance into your life.
• Information on how to stabilize cortisol levels and minimize weight gain.
• Learn the connection between balanced hormones and weight loss.
• Techniques that help manage thyroid, adrenal, and blood sugar issues naturally.
• Integrate Emotional Freedom Technique and greatly improve your ability to handle    your emotions and help balance your weight naturally.
• Enjoy lunch and two snacks created with hormone balancing foods!
• Best selling healing manual Eat Away Illness($50 Value)

Saturday April 21, 2018
10am – 4:30pm
Investment: $150
Old Mennonite Church, North of Borden
Register: 306-244-8890
Etransfer or cheque due upon registration

Edited Map Nov. 2017


March 16, 2018


Enjoy a relaxing day in the country with Paulette. Learn the secrets to creating nourishing easy to make foods. In this five hour cooking course you will learn how to heal your body from the inside out using whole food ingredients.  What we consume for breakfast has a huge effect on our hormone balance, our weight, and how our day goes.

Liz's cereal 5

 What do you receive?

  • Demonstration and samples of all recipes
  • Take home recipes
  • Opportunity to ask questions in a caring cozy atmosphere
  • Best selling healing manual Eat Away Illness ($50 value) or two small books of your choice.
  • Energy creating lunch.
    Edited Map Nov. 2017
  • April 8, 2018
  • 10:00 a.m. – 3:00 p.m.
  • Investment $115
  • Register  306-244-8890
  • Old Borden Mennonite Church
  • North of Borden on Larson Road

etransfer or cheque due upon registration.



Strawberry Chia….ummmmm!

February 24, 2018

I love making things that are super healthy and taste like decadent Milkshakes!!!   Here is my latest concoction.  By using my homemade Almond Milk made with plain coconut water, I have eliminated the need for any added sweetener.  Another bonus is the nutrition, and we know this milk is loaded with calcium and the coconut water helps balance electrolytes.  According to research, the chia seed is a better quality protein than soy, so enjoy this yummy treat feeling good about your choices.  A friend, Marion, posted a chia chocolate recipe for Valentines Day, and in it she blended the fruit with a milk for the liquid base.  Why didn’t I think of that???  Thanks Marion!  This opens up a whole new range of recipes made with chia.  Watch the Wholife magazine in March as it will contain my Chia article.

Strawberry Chia

Strawberry Chia 2 (Custom)

Serves 1.   Double and have ready-made breakfasts for two days.

1/2 cup milk.   I like to use my homemade Almond Milk made with coconut water for an increased nutrient value.   This also eliminates the need for any sweetener.
1/2 cup sliced fresh or frozen organic strawberries
1 tsp. Organic vanilla
2 tbsp. Chia seeds ( or more if a more gel like consistency is desired)
Optional:  1 drop stevia

1.  Blend all ingredients except chia seeds in Magic Bullet or blender.
2.  Measure liquid into serving bowl,  and add more milk to measure 1 cup.
3.  Add chia seeds and store to combine.
4.  Let sit for five minutes and stir again.
5.  Cover and refrigerate overnight or until chia is thickened.
6.  Add more sliced strawberries and serve.

Almond Milk (Custom)

Homemade Almond Milk.

Tomorrow is my Cookin’ in the Country day and we are making condiments, sauces, and dips with no preservatives, additives etc.  Easy to make raw salsa, homemade mustard, high quality protein hollandaise, noodle bowl sauces, and more!   There are two spots left if you want to join us.  Please call 306-244-8890 to reserve a space.

In good health,



Restore Your Health!

February 12, 2018


Enjoy a relaxing day in the country with Paulette. Learn the secrets to creating nourishing easy to make foods. In this five hour cooking course you will learn how to heal your body from the inside out using whole food ingredients.  Rid your kitchen of all of those preservatives and additives, and use easy to make recipes to spice up all of those clean pure foods.

What do you receive?

  • Demonstration and samples of all recipes
  • Take home recipes
  • Opportunity to ask questions in a caring cozy atmosphere
  • Best selling healing manual Eat Away Illness($50 Value)
  • Energy creating lunch
Spinach Dip

Spinach Dip

  •  February 25, 2018
  • 10am – 3pm
  • Investment $115
  • Old Borden Mennonite Church
  • North of Borden on Larson Road
  • Register: (306)244-8890

Edited Map Nov. 2017

Lemon Loaf! for hormone balance and more…..

February 8, 2018

I’m busy creating and collecting recipes for an upcoming Cookin’ in the Country day on Breakfasts to Balance Your Hormones.  I love this one!  For breakfast today I had two small soft boiled eggs and a slice of this Lemon Loaf with tea made with fennel seeds and lemon grass.

Lemon Loaf

Lemon Loaf anyone?   How about Lemon Loaf that is so healthy it helps balance your hormones, gives you essential fatty acids, vitamin C, and protein, to name a few nutrient dense benefits. Lemon Loaf sooooo healthy you can have it for breakfast, without feeling guilty!   It also is easy to make, gluten-free, dairy-free and Paleo.
Recently I was at a dance and lemon loaf was served.   I immediately decided I had to develop one that was healthy, and here it is.  Adapted from recipes on the internet, with my own added flair.

  • 1 1/3 cups ground raw almonds
  • 1/4 cup coconut flour
  • 1/4 teaspoon unrefined sea salt
  • 3/4 teaspoon baking soda
  • 4 large organic eggs
  • 1/3 cup honey or maple syrup
  • 1 tablespoon fresh lemon zest
  • 1/3 cup lemon juice (add 1 teaspoon extra for more lemon flavor)
  • 1/4 cup coconut oil, melted
  • 1/4 teaspoon vanilla extract


1/4 cup sweetened condensed coconut milk, or honey, warmed to liquid

1/3 cup organic lemon juice

1.    Line a 1.5 quart loaf pan with parchment paper and preheat oven to 350F.
2.  Grind whole almonds, and place in a medium sized bowl.
3.  Add coconut flour, sea salt, lemon zest and baking soda and combine.
4.  In a separate bowl, combine eggs, honey, lemon juice, coconut oil and vanilla.
5.  Add liquid mixture to flour mixture and stir until combined.
6.   Pour batter into the loaf pan and bake 45 minutes or until a knife comes out clean.
7.  Set loaf on a cooling rack while you make the topping.
8.  Make topping:  Combine lemon juice and coconut milk or honey.
9.  Poke holes with a toothpick all over the top of the loaf while it is still in the loaf pan, and gently pour the topping evenly over all. When cool, lift parchment paper and loaf out of pan.
To serve, cut slices in half to prevent crumbling and enjoy!

In good health,