Yum! Bounty of the garden!

July 20, 2022

Here are a couple of recipes……..

Are you enjoying the harvest of early fruits and veggies??  I’ve been making my Cilantro Pesto! Remember the healing qualities  of this super nutritious recipe? Fresh garlic super healing; selenium from Brazil nuts is anti-cancer; dulse powder to stimulate the thyroid; hemp oil for that important hormone balancing gamma linoleic acid; pumpkin seeds for zinc for healing and magnesium. It is said that cilantro removes heavy metals from the body. So nows the time to pack a few jars away in the freezer.

Cilantro Pesto (from Eat Away Illness page 8.)

4 cloves garlic

1/3 cup brazil nuts

1/3 cup sunflower seeds

1/3 cup pumpkin seeds

2 cups packed cilantro

2/3 cup hempseed oil

4 tbsp. lemon juice

2 tsp. dulse powder

1 tsp. Celtic sea salt or to taste

  1. Process the cilantro and oil in a food processor until a paste.
  2. Add the garlic, nuts and seeds, dulse and lemon juice, and salt and process until the mixture is finely blended to the desired consistency.
  3. Store in glass jars, and freeze if not using in three or four days.
  4. Use this pesto on wholegrain pasta, homemade pizza, on crackers as a snack, on baked potatoes, toss with roasted veggies, add to vegetable soup, mix with other ingredients for salad dressing, slather over salmon filets and bake. Use this super nutritious food often!


And how about those juicy Saskatoons ready for making a fruit crisp? In my article in Book One of What Your Doctor Doesn’t Tell You About Foods it says Saskatoons are rich in anthrocyanidins and proanthrocyanadins. These compounds have the ability to prevent destruction of joint structures. (“Arthritis” by Michael Murray ND)

This is my favourite recipe to make with Saskatoons! It is called Blueberry Crumble on page 352 of Eat Away illness. Just substitute Saskatoons for the blueberries!

4 cups cleaned and washed Saskatoons

1/4 cup whole grain flour of your choice

1 tbsp. lemon juice

  1. Mix the above and place in an oiled 9″ x 9″ pan and bake at 350 F. for 5 minutes.

In a small bowl, mix together:

2/3 cup melted butter or ghee or coconut oil for dairy-free

1/2 cup whole grain flour of choice (millet, quinoa or buckwheat for gluten-free)

1/2 cup maple syrup or liquid honey

2 tsp. cinnamon

1 1/2 cups oat flakes

1/2 cup slivered almonds ( may mix into topping or sprinkle on top)

1/4 cup chia seeds optional

  1. Spread this mixture over the Saskatoons and bake at 350 F. for 30 – 40 minutes or until golden.
Saskatoon Berry Crisp

Enjoy gardening for great taste and healing!



July 7, 2022

I’m happy to say my garden is doing so much better than last year; and the harvesting has already begun. What could be healthier than having a green smoothie with your own homegrown greens? I’ve planted three types of beets this year: Golden, Red Cylinder, and Chiogga. The plan was to make my refrigerator pickles with all three, and to dehydrate and powder the red beets for smoothies and salads. Much to my surprise I tried the baby greens in my morning green smoothie and they were wonderful! Little stems and all. So now I’ve been thinning the many rows! and so far have about 4 large ziplock bags stored in my freezer. Generally to freeze veggies they should be blanched, and I do this to make blocks of frozen greens e.g. spinach for my Spinach Pies, etc. but to use for smoothies I just washed well, packed in a ziplock, froze, and then squished the bags down. Amazing how the frozen leaves condense down for easy storage.

Washing the cylinder beet greens.
Chiogga Beet Greens ready for the freezer.

I find the Chiogga and Golden beet greens somewhat milder than the cylinder or red beet greens.

And now, the Concert! A reminder that the July 31st house concert with Whiskey and Wine still has some tickets available. Sunday from 2:00 – 4:30p.m. Tickets are $25 and etransfer please to save your spot. Call to purchase tickets and get directions.

Happy Gardening!


House Concert!! You’re Invited….

June 29, 2022

Come on out and enjoy the wonderful music of Whiskey and Wine on July 31, 2022!

Sunday, 2:00 – 4:30p.m. Carpool with others or take a leisurely Sunday drive in the country.

I listened to them in May; they do a variety of music, and I enjoyed every minute of their show.

Stacey Springall and Michael Gamble

Please call early to book your space and receive directions.

Hope to see you!


Want a little Getaway? Do you Quilt? Knit? Scrapbook?

June 21, 2022

Wellness Quilting and Craft Retreats!!!

July 12, 13, 14, 2022 and August 9, 10, 11, 2022.

Enjoy a peaceful and relaxed retreat in the country in the newly renovated church north of Borden.

Table stations, electrical cords, chairs, two ironing stations, design wall, cutting boards supplied.

All meals and snacks are super nutritious and educational, and geared to heal your body. Learn about lessening symptoms and gaining vibrant health. Invest in your creativity and your health for $125 per day. Includes take home healing strategies, recipes and best selling healing manual Eat Away Illness, value $47.50.

Heartwood Healing Center is located one hour northwest of Saskatoon. Accommodation is limited, so call 306-244-8890 for more details and to reserve your spot.

Sweet Potato Brownies for Christmas!

December 22, 2021

Make this healthy treat a Christmas tradition! I’ve posted this before, and served it at several workshops, and it continues to be a hit. I am reminding you of it NOW so as to replace some of those traditional baking treats served at Christmas. I know we all tend to make those comforting foods our mothers made with the traditional white flour, sugar, and margarine, but let’s try adding something new, and making that a new tradition! Another option is to take the original unhealthy version of any recipe and substitute healthy ingredients; most often no one is the wiser. For example, switch all white flours for whole grains such as spelt, and/or buckwheat, brown rice, chickpea, and more for gluten-free. Always use butter or coconut oil or olive oil in place of margarine, and natural sweeteners like honey, maple syrup, coconut sugar or stevia in place of processed unhealthy white sugar or brown sugars. As you can see, this awesome recipe has only 1/4 cup of coconut flour!

Avocado is one of the best foods to help the body make glutathione, so very important for the immune system, particularly at this time. Sweet potatoes are loaded with nutrients, in particular, Vitamin A, so important for the eyes, and all epithelial tissue. The raw cacao is high in anti-oxidants, so don’t be afraid to use it. Purchase in place of all of those cocoa powders processed with alkali.

Sweet Potato Brownie with organic whipping cream

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 (may use 1/2 raw carob 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 raw cacao powder

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

optional: unrefined 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. Extra icing on hand is wonderful as well.

Thanks to a fellow nutritional consultant, Karen, for the original idea.

Enjoy the holiday season with family and friends, being mindful of what you put in your body.

Feel free to call or text for help with your nutritional needs.


Natural Christmas Cake! Yum!

December 14, 2021

Still time to make this special treat. The secret is to buy all nutrient dense ingredients, and Voila! good for you!!

Unsulfured dried fruits
Natural Slivered Almonds
Fresh ground organic spelt flour
Parchment paper prep
Ready to bake.
Cooling before removing from pans.

Natural Fruit Cake (from Eat Away Illness page 386)

2 1/2 cups whole grain flour of choice. I used organic spelt. For gluten-free choose buckwheat.

1 tsp. baking powder

1/2 tsp. unrefined salt

3 cups chopped unsulfured dried fruit. I used blueberries, cranberries, candied ginger, dried organic pineapple, raisins, and currants. For a moist cake, soak some or all of the fruit for several hours, and then drain. I soaked all but the ginger.

1 1/2 cups slivered natural almonds

1 cup unsalted butter. Use ghee for dairy-free

1/2 cup liquid honey

5 organic eggs

1 large organic lemon

optional: 2 tbsp. scotch whiskey

1 tsp. pure vanilla extract

juice, wine, or scotch for soaking cheesecloth if necessary

  1. Mix flour with baking powder and salt in a bowl.
  2. In a large bowl, combine 3 cups of chopped dried, soaked, and drained fruit, and almonds.
  3. Add the flour mixture to the fruit, mix well and set aside.
  4. In a separate bowl, cream butter or ghee with honey, then beat in the eggs one at a time.
  5. Pare the lemon and chop up the rind. Squeeze the juice from the lemon and combine with the chopped rind in a saucepan and simmer until the rind is soft.
  6. Add the lemon juice and rind, whiskey if using, and vanilla to the butter mixture, then stir into the flour fruit mixture.
  7. Spoon the cake batter into two 9 x 5 loaf pans that have been oiled and lined with parchment paper.
  8. Bake at 275 F. for at least 2 hours, until the top is lightly browned and a toothpick comes out clean.
  9. Cool thoroughly on a rack.
  10. Remove from pans, and leave the parchment paper on.
  11. Wrap tightly in cheesecloth, or wax paper, and store in a sealed plastic bag or container.
  12. You may choose to soak the cheesecloth and wrap to keep moist, or not, depending on level of moisture in cake. This batch, where I soaked most of the fruit, is very moist, and not in need of soaked cloth.

This cake is ready to eat, but will store well in the fridge. This year I used more ginger, and my re-hydrated pineapple, both of which made the texture and the taste better than past efforts.

For a treat, try having a slice of this nutrient dense cake instead of toast and jam!!! No sugar! no white flour! no preservatives! healthy fats!

Less than two weeks until we splurge with special foods! Make snacks and meals with nutrient dense foods to ensure your immune system stays strong!

Reminder: for last minute gifts, give the healing manual Eat Away Illness or Cook Your Way to Health cookbook, or What Your Doctor Doesn’t Tell You About Foods!! Call for more info.

In good health,


Homemade Quilts for that Special Child!

December 7, 2021
Bugs in Circles! 100% cotton
Fairy Dreams with Chenille.
Pink Braid Quilt 100% cotton.
Prairie Points Quilt
Teddy Bear’s Picnic

Do any of these interest you? Made with love. For more information text or message 306-244-8890 or email paulette.millis@gmail.com.

Healthy Hollandaise for a Christmas Treat!

December 7, 2021

Enjoy this decadent treat by using high quality ingredients! Purchase some 100% sprouted English Muffins (e.g. Ezekiel) or whole grain muffins, and serve Eggs Benedict for that special brunch.

Organic lemon rinds saved by dehydrating for other uses.
Nutri Bullet makes quick work of blending.
Sauce thickens in seconds, so stir constantly.
Finished Hollandaise keeps for several days in the fridge.

Hollandaise Sauce

In addition to the traditional Eggs Benedict, I like to gently sauté egg whites, then place on a bed of steamed Swiss chard or spinach and pour a portion of this sauce over all for breakfast or lunch.

6 organic egg yolks

1 cup melted organic butter or ghee for dairy-free

½ tsp. dry mustard

½ tsp. unrefined sea salt

4 tbsp. organic lemon juice

  1. Place egg yolks, mustard, salt and lemon juice in a blender or magic bullet, and blend briefly.
  2. Add 1/3 of the melted butter and blend briefly again.
  3. Add another 1/3 (approximately) and blend briefly.
  4. Add last 1/3 of melted butter and blend briefly.
  5. Pour into a small saucepan and gently heat until thickened, stirring constantly.
  6. Keep in a sealed glass container in the fridge.
  7. To use, reheat amount desired in a small saucepan very gently, adding a few drops of water if necessary for desired consistency.

A reminder that all five books are on sale for the Christmas season, and all contain many recipes made with whole, unprocessed foods, wonderful for building the immune system and healing the body.

Books on sale for Christmas gifts!

Give the gift of health. Call or email for more information. 306-244-8890 text or message; paulette.millis@gmail.com. Digital copies at http://www.healingwithnutrition.ca.

Til next time, cook something healthy!


Cashew Cheese Loaf for a Healthier Christmas!

November 23, 2021

Holidays, Christmas, and socializing are coming up soon. Why not take the time to make a few goodies ahead of time that will build your immune system, reduce inflammation, and taste oh so good! This recipe has too many benefits to mention, such as lowering blood sugar, maintaining blood pressure (cashews are loaded with magnesium), and a great source of the good fat and protein needed to maintain healthy weight. I will be posting several ideas for you in the next month.

This loaf is very easy to make, is gluten-free, and you can vary the flavor by changing the type of cheese. The one pictured below was made with goat feta, so it had a tangy flavor which I love. Using mozzarella or cheddar makes a good loaf, and for dairy-free why not try the Earth Island Swiss slices? I recommend goat cheese as it is so much easier to digest than cheese made from cow’s milk. The natural food section of Superstore now carries several options for both goat cheese, and the dairy-free Earth Island cheese. I also purchase the goat feta at Superstore in the regular cheese section. It comes in a huge block, and can easily be grated.

Cashew Cheese Loaf

Cashew Cheese Loaf: (from Cook Your Way to Health, page 19)

This yummy loaf freezes well, and makes a great toast.

2 1/2 cups ground raw cashews (purchase whole or broken cashews from a store that keeps these in the fridge, and grind in a Nutribullet or blender)

1/4 cup soft butter (or ghee or coconut oil for dairy-free)

1 cup grated cheese of choice

1 tsp. baking soda

3 beaten eggs, organic or free range preferred

  1. Heat oven to 350 F.
  2. Mix butter or substitute, nut flour and cheese.
  3. Add slightly beaten eggs and baking soda.
  4. Pour into a well oiled loaf pan (approx. 4″ x 8″) and bake until golden brown on top and a toothpick comes out clean. 45 minutes to an hour.
  5. Cool well before slicing. I like to slice and place parchment paper between slices before freezing.

I found parchment paper loaf pan liners at the dollar store, and these work great.

On a different note, many of you know that I love quilting, obsessed with it in fact, and so now I have a few spares I am willing to part with.

Floral Magic Quilt

This quilt is 79″ x 61″, made with 100% cotton pieced top, 100% bamboo batting, and 100% cotton flannel backing. It is longarm custom quilted (by me) with butterflies. Machine washable on gentle; dry on gentle. Great for cuddling under while watching Netflix, makes a great wall covering, or bed cover. Price is $350.

In good Health,


Cool Salads for Hot Weather!

June 28, 2021

Wow! the temperature here is scorching! I’m grateful for my freezer with prepared items I can put together quickly. Wild rice and long grain brown rice are cooked ahead, cooled, and frozen lying flat, then placed in a ziploc bag or glass container if possisble. Making the salad in the video today then takes minutes.

Kim’s Wild Rice Salad page 92 in Eat Away Illness.

The weather was great for the Thickwood Hills Arts and Crafts day held June 12 and 13. Thanks to Doreen and Bryant for inviting me to present on Immunity – keeping us healthy.

Big thanks to Sylvia who helped out all weekend.

A reminder that you are invited to book a retreat here at Heartwood Healing Center, whether a quilting retreat, a healing retreat, a writing retreat, or just to relax and experience healing foods and  time in the country.   The cool basement is calling now that there are sleeping rooms available! Call 306-244-8890 for more info.

Keep cool.  Keep healthy.