Five-Spice Chicken Wings on the BBQ (Gluten Free)

The other morning I was watching the local News and the chef they had on that morning in the Blue Flame Kitchen was making Five Spice Chicken Wings. It looked so easy and delish I had to make it.

Five-Spice Chicken


  • 2 lb (1 kg) chicken wing and drumettes
  • 2/3 cup (150 mL)  gluten free soy sauce
  • 1/4 cup (50 mL) sugar
  • 2 tbsp (25 mL) dry sherry
  • 4 slices fresh ginger, minced
  • 2 tsp (10 mL) Chinese five-spice powder

Combine the soy sauce, sugar, dry sherry, minced garlic and chinese five spice powder.


Place chicken in a large plastic bag. I put the large plastic bag in a bowl for easier preparation. Who doesn’t like easy? Pour over chicken; toss carefully.


Refrigerate 8 hours or overnight.


Put the BBQ on at 425 F and make sure your meat doesn’t stick. My trick is taking an onion and cutting it in half, and rub the cut side on the grill grate. Try it!

The sauce on the chicken looks so good.
Mmmmmm.. Finger lickin good!

*If the weather isn’t cooperating and you have to cook inside – Bake at 425ºF (220ºC) on a rack in shallow pan for 30 – 40 minutes or until well browned and glazed. May be frozen for up to 6 weeks. Makes about 2 dozen pieces.


Mini Chicken Frittatas and Paris Contest Giveaway

My youngest son loves going to Dennys. He plays hockey and decided in his last year of high school to give Rugby a try. He has a big appetite and his favorite breakfast is the Grand Slam.  I get indigestion just looking at it in the menu. I will have the usual… again – Slim Fit with scrambled egg whites, tomato and spinach. Well, when I saw this recipe in First For Women magazine I knew I had to make it. I am always looking for quick healthy meals for breakfast or lunch. You can use whatever leftover cooked meats and veggies you have on hand into these Frittatas.

Mini chicken fittatas


  • 8 large eggs
  • 2 tbs leeks or scallions
  • 2 tbs minced fresh basil
  • 3/4 cup chopped spinach
  • 3/4 cup diced cooked chicken
  • 1/2 cup chopped grape or cherry tomatoes


I used my muffin-top pan to make these delicious gluten-free and dairy-free Mini Chicken Frittatas.

Heat the oven to 350 f. The best way to keep food from sticking (and you want to skip the spray) is to coat the 6 wells with olive oil using a  pastry brush. In a bowl, whisk together eggs, leeks, and basil.


Divide the egg mixture evenly among the wells of the muffin-top pan. Add the spinach, chicken and tomatoes. Season to taste with salt and pepper.


Bake 12 minutes or until done.


You can serve it with fresh fruit.

*My boys like to make their own breakfast sandwiches with the Frittatas. Happy Easy Cooking! 


Don’t forget about my giveaway. Love to hear from you… Only 4 days left.

Gluten Free Microwave Single Serve Brownie

I am always craving chocolate but trying to eat skinny and clean eating isn’t always easy. I was on pinterest the other day (love – hate relationship) haha.. and found a single-serve brownie but made with regular flour. Hmmmmm… I started experimenting with gluten free flour and came up with a Gluten Free Microwave Single-Serve Brownie.

Gluten free brownie

This recipe is so easy to make and it cures the quick chocolate fix. I actually felt no guilt after eating this brownie. 🙂



  • 2 Tbs unsweetened cocoa powder
  • 11/2 tbs Buckwheat flour
  • 2 tbs water
  • 1 tbs plain or vanilla nonfat Greek yogurt
  • 2 tsp maple syrup
  • 1/8 tsp vanilla extract
  • 1 tbs gluten free chocolate chips (optional)
  1. Lightly coat 1 cup ramekin or a microwave safe small  or glass bowl with nonstick cooking spray. Set aside
  2. In a small bowl whisk together the unsweetened cocoa and buckwheat flour. Second bowl stir together the water, yogurt, maple syrup and vanilla extract.
  3. Add the dry ingredients into the wet, stirring until well mixed.



Pour the brownie batter into the prepared ramekin. I used a spatula to           scrape the bowl so there wasn’t much wasted. Microwave at 50% POWER for 2 minutes and 10 seconds. Let the brownie sit and cool for 5 minutes before eating as it keeps baking while it sits.



I added  chocolate chips and it was so fudgy and decadent. If you don’t mind a bit of melted chocolate on your fingers then I recommend the chocolate chips. 🙂

Gluten Free Decadence without the added calories.



*You can substitute the maple syrup for agave or liquid honey. *Dairy free version – substitute the Greek yogurt for non-dairy yogurt. 



Who loves cookies and brownies??  I do!!!   How about putting them together and then you have best of both worlds. I used a muffin-top pan for this recipe that I found in First For Women magazine. This recipe makes 9 Brookies so you won’t be using all the wells.

Gluten-Free and Dairy Free Brookies

I altered the recipe as we have almond and peanut allergies in the house.

Coconut galore!!


  • 1 1/2 cups almond flour (I used all purpose gluten free flour)
  • 3/4 cups coconut palm sugar (I used coconut sugar)
  • 3/4 tsp baking soda
  • 6 tbs coconut oil (divided)
  • 2 large eggs (divided)
  • 1 tbs vanilla extract (divided)
  • 3 tbs cacao nibs
  • 6 tbs unsweetened cocoa powder
  • 2 tsp honey

Heat oven to 325 f, in a bowl, mix first 3 ingredients and 1/4 tsp salt; divide mixture in half.

Goodness mixed together

For cookie, stir in coconut flour, 3 tbs coconut oil, 1 egg, 1 1/2 tsp vanilla and cacao nibs into half the four mixture. Cover; chill 1 hr

Everything tastes better when chocolate is included. 🙂

For Brownie, mix cocoa, honey and remaining oil, egg, vanilla and flour mixture;  spray the wells with coconut oil or whatever you have on hand, press 2 tbs in each well. I had to add a little bit of water as it was a little on the dry side.

It smells so good.

Flatten out 2 tbs cookie dough to make a disc and place on brownie. Bake 15 minutes or until done. I had to add a little bit of water as it was on the dry side.

Gluten free and dairy free version.
The boys liked it with Gluten and nut free Chapmans Ice cream.


Slow Cooker Sherry Chicken

We are lucky to have one of the most beautiful places in the world in our backyard. Now that Spring is upon us (yay) and ski season is dwindling we can take day trips for biking, hiking and shopping in beautiful Banff, Alberta. Best part is there is Chicken in the slow cooker so when you get home dinner is ready. Well maybe not the best part…but makes a day much easier.

IMG_7857   IMG_7915

The most important ingredient is the sherry. Honestly I don’t know anything about sherry other than it tastes good and it enhances the flavour in recipes.



  • 1 small onion chopped up
  • 2 tablespoons of olive oil
  • 6 marinated skinless chicken thighs
  • 1-2 large sweet potatoes peeled and cut and cubed
  • 1-2 red skinned potatoes cut and cubed (optional)
  • 2 cups of frozen or fresh kale
  • 1 cup of frozen corn
  • 1/4 -1/2 cup sherry
  • 1 tablespoon granulated garlic
  • salt and pepper to taste

Get the skillet out and start frying up the onion until translucent; add the marinated chicken and brown both sides

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While the chicken and onion are cooking get the slow cooker out and add the sherry, sweet potato, frozen corn and kale.


When the chicken mixture has finished browning, about 5 minutes put the chicken in the slow cooker and for more flavour make sure you add the onion mixture.  Season the chicken with salt and pepper and granulated garlic; close the lid and cook it on low for 8 – 10 hrs.

It tastes to good to be healthy.



*we served it with a side salad



Slowpoke Chicken Fajitas for Cinco de Mayo

This was one of my first recipes I published back in March. I have updated it for Cinco de Mayo.

Slowpoke Chicken Fajitas



  • 1 can (398 ml) tomato sauce
  • 1/3 cup chopped green onions
  • 1/4 cup ketchup
  • 2 tablespoons of water
  • 2 tablespoons of orange juice
  • 1 tablespoon of cider vinegar
  • 1 tablespoon Sriracha Hot Chili Sauce
  • 2 cloves of garlic chopped or 2 tablespoons of granulated garlic
  • 1/2 teaspoon of vegetable/canola oil
  • Dash of worcestershire sauce (gluten free)



  • 2 tablespoons of olive oil
  • 2 large boneless skinless chicken breasts, cut lengthwise into 1×1/2-inch pieces
  • 2 red or green bell peppers, thinly sliced
  • 1 cup of chopped leeks
  • 8 (6-inch) warm corn or flour tortillas

First I add the tomato sauce, you can use plain but I like to add a little more flavour to the dish with Hunts Tomato Sauce with onion, herbs & spices


Combine all the Slowpoke sauce ingredients in the slow cooker with the tomato sauce. Cover and cook on high.




Oil your large skillet and add chopped up leeks


Add Chicken and cook over medium heat until browned. I like to sprinkle some more granulated garlic on the chicken to add flavour. Add the bell peppers.


Add the cooked chicken, bell peppers and leeks to the slow cooker.



Stir until well coated. Cover and turn the slow cooker down to low and cook for 6-8 hours or high for 3-4 hours until chicken is no longer pink and vegetables tender.


Serve with warm tortillas and a side salad. Makes 4 servings

Mmmmmm… so tasty


* Place lettuce, tomatoes, cheese, salsa, and sour cream in serving dishes. Each person can create their own wrap, using their preferred ingredients.




Mishy’s Mashed Shepherds Pie

My youngest son started Rugby this week and comes home every day after 2 hours of practice, famished.

Today I managed to defrost ground beef but had no idea what we were having for dinner other than ground beef.  Off I went to meet up with friends for lunch and when I arrived home at 4pm I still had no idea what was for dinner. One of my son’s favorites is Shepherds pie and I had all the ingredients. What makes my Shepherds Pie different is one of the ingredients I use.

Chinese Five Spice adds flavour to the ground beef


 Pre Heat Oven at 350 F | Oven Safe Casserole


  • 1 Tablespoon Olive oil
  • 2 -3 pounds Lean or extra lean ground beef
  • 6 – 8 Yellow fleshed potatoes or red skin potatoes
  • 1 leek chopped up
  •  1 tablespoon granulated garlic
  • 2 Cups beef bouillon
  • 2 Tablespoons cornstarch
  • 1 Cup of frozen peas and carrots
  • 2 Teaspoons Chinese Five Spice
  • Salt & Pepper to taste

First thing I do is grab the potatoes and give them a good scrub. To save time I leave the skins on. I used both yellow and red potatoes.


Add oil to the skillet and saute the chopped up leek until golden brown; take the ground beef out of the package and add to the skillet with the leeks, cook until the meat is no longer pink.


I make my own gravy to keep the recipe simple and easy. Cornstarch is my friend and  gluten free. Whisk together 2 tbs cornstarch and 1 cup of beef bouillon; add to the meat mixture. Sprinkle in 2 tsp of Chinese 5 spice and the granulated garlic. Add the  frozen peas and carrots to the meat mixture, let simmer for 5 minutes or until the meat mixture thickens.


Add the meat mixture to an oven safe casserole dish; take the remainder of the beef bouillon and pour it into the casserole dish.


Potatoes should be done now, mash them up the way you like them and spread over the meat mixture.  Bake at 350 F in the oven for 45 minutes. Take out of oven and let stand for 5 minutes and serve.


*if you want it with a bit more kick add 1 tablespoon chinese 5 spice.