Food for thought. Healthier (hardly) Macaroni & Cheese.


Does it get any more comforting than macaroni and cheese? It’s my ultimate favourite meal. No shame. I usually add lots of stuff to it though to try and make it sort of healthier and to be able to use less pasta. It’s different every time! Tonight was good though, so here’s the recipe!

Healthy (hardly) Macaroni & Cheese

What you need:
2 tbsp butter
2 tbsp flour (any)
2 cups milk (any)
1 tsp garlic pastor
1/8 tsp turmeric
Pinch of salt
Pinch of pepper
2 cups shredded cheese (any)
8 oz elbow pasta (I used brown rice pasta)
1 broccoli crown chopped into little trees
1 red pepper chopped
2 Field Roast Grain Meat sausages cut into pieces
1/2 cup Panko crumbs


What you do:

Preheat the oven to 350F.

Make a roux with the butter and flour, add the milk and cheese, and cook continuing to stir until the sauce thickens. While you’re doing that boil the water and cook the pasta and broccoli together in the same pot.

Once the sauce thickens add the garlic, turmeric, salt and pepper. Drain the pasta once its cooked and add the sauce, pepper and grain meat. Mix it all together and pour into a casserole. Top with Panko crumbs and bake for 30 minutes.



(Tomorrow I’ll be healthier).

I’m actually hoping to cut down on the dairy, but I have so much cheese in the fridge, so this was a good recipe to use some if it up!


Food for thought. Cauliflower Hot Wings.


Did I think these would work?


Did they?

Holy, yes.

Go here, but instead of baking them after coating them, coat them again in Panko crumbs and pan fry for about 10 minutes in olive oil (turning about half way through). Then continue with the recipe by tossing them in the hot sauce.

Oh, please enjoy.

(Thank you Marylea for the recipe!!!)

Food, Learning, Life

Food for thought. Direct evidence that cookies make me sick.


You know how sometimes you hear health-food information and claims and you’re like, “yea…. even if that’s true…” and then you go on to state a bunch of reasons why it doesn’t pertain to you, or even matter to you? Like, “I don’t even care if its unhealthy, I love it and I’m eating it anyways!” Well I have now directly experienced a tummy ache as a result of eating 3 small chocolate chip cookies, let me fill you in on the rest of the story.

I haven’t been baking any treats (besides muffins, healthy, low sugar ones) for the past couple of weeks. I had been having bad acne and heartburn and started to think that maybe it was a combination of sugar and dairy in my diet. So I’ve been slowly cutting that stuff back, or out completely, but the first and easiest step was not baking anymore. I replaced my noon and three o’clock cookie time with apples and bananas, and I really haven’t felt deprived at all. I told myself the only reason I was baking so much was because Tal loved it and needed it for work, but he hasn’t complained once (doubt he’s even noticed) that his lunches are cookie free now. Anyways, so we’re rolling a long, and my acne is getting better, my heartburn is gone, and Tal has had this strange dairy awakening (“Carmen, don’t you think it’s weird that we’re the only mammal to drink another mammals milk? Let alone the only mammal to drink milk past infancy?”) but, yesterday when Tal was sick on the couch and I was in the middle of a chocolate craving I buckled and decided to make a batch of chocolate chip cookies.

They turned out kinda weird because I only had this organic whole wheat stone ground bread flour, but as Tal said, “they’re strangely addictive.” So we both ate a few.

Here are the results from the cookie experiment that we didn’t know was going to be an experiment until the results presented themselves:

1. Immediate tummy ache
2. Sugar headache within 30 minutes
3. TMI warning! Weird poop within the hour
4. Gas
5. Two new pimples this morning
6. More gas

Now, could this have been the result of something else I ate? Yes, totally, but seeing as everything else I’ve been eating has been pretty normal and the cookies were the only thing that came out of nowhere… I’m blaming the cookies. Call it bad science, call it what you will, but I’m calling cookies “treats with side affects.”

Have I learnt my lesson? I hope, but probably not. I have a feeling that this will be a lesson I’ll have to learn and relearn for the rest of my life.


Food for thought. Sweet Potato Shepherd’s Pie with Field Roast Grain Meat, and Peppery Walnut Topping.


The Humphrey house is still in comfort food mode this week. It’s been a rough couple weeks emotionally and physically. I won’t go in to all of it, but we’re both sort of just exhausted. I caught a cold last week that I thought was over a couple of days later but then proceeded to get worse… Now a week later I’m feeling like I have some energy back, but I have no voice! Tal on the other hand was mostly fine until this morning, and now he’s out for the count. Yuck. We went away to our cabin last weekend, and I still haven’t gotten back on the ball as far as meal planning, housecleaning, and general homemaking. I’m falling apart!!! (Melodrama).

So, dinner. Almost everyone I know makes a different shepherd’s pie, which makes it a pretty non-threatening meal, how can you go wrong when there’s so many different right ways? I don’t subscribe to any cooking ideas that say there is only one right way to prepare something!


I’m not going to leave you a recipe, but rather an invitation to get creative with shepherds pie! I love Field Roast Grain Meat sausages (not a fake meat but a meat alternative, nothing artificial, delicious!) so I crumbled up a couple of those with my onions, garlic, spices, and veggies. I made a bit of a sauce by adding about 2 tbsp of flour and a little water (once all the veggies were cooked). Then I mashed up some sweet potatoes, seasoned them with a little nutmeg. I poured the veggie mixture into a casserole, spread the sweet potatoes on top of it, and topped with some crushed walnuts spiced with black pepper corns that had had some time in a food processor. I baked that at 350* for about 30 minutes, and my taste buds were very happy.

How do you do shepherd’s pie? Have you every tried a meatless one?


Food for thought. Dragon Bowl with Wild Snapper and Coriander Dressing.


I wrote about dragon bowl a couple days ago, and I’m eating it again, because its so delicious and comforting. There really isn’t a need for a recipe just compile these components:

1. Whole grains
2. Raw and/or cooked veggies
3. Protein
4. Dressing

Dats it. It couldn’t be easier (especially if you use braggs liquid aminos as sauce!)

The dressing I made was just whipped up in a food processor.

2 cloves of garlic
2 tbsp maple syrup
1/4 cup apple cider vinegar
1/2 cup olive oil
1 tbsp Dijon mustard
Lots of coriander (cilantro)

Blend, and taste, add salt and pepper if you feel it needs it :)

Please try dragon bowl, it could change your life.


Food for thought. Steamed Baby Greens with Mozzarella on top of Sweet Cornbread.


An over easy or poached egg would have made this meal perfect, and it was in the plan, until I realized that I was out of eggs! So I added the sprinkle of organic mozzarella and called it a meal. It was good, but the egg would have made it perfect! Oh well.

No need for a recipe just cook up some greens (I used a mix of baby kale, chard, and spinach) and serve it on top of left over cornbread (or fresh!) and top with an egg or some cheese or nothing at all. Enjoy a simple meal.