Come, Follow Me!


Hi all,
I’ve transitioned this blog to a self-hosted site. I’ve also re-branded it. Here is a link to the new site:

Why Kate’s Healthy Plate? It’s time to take the blog in a bit of a new direction, to reflect my newer healthier eating choices. For example, half my plate is now vegetables #halfyourplate (Don’t worry, I’ll still post the occasional dessert recipe!)

Because of health concerns, I hired a dietitian (Hi, Michelle!) to help me take better control of my eating. I’ve improved my health in that I rarely need pills for acid reflux now and I suspect my fatty liver is vastly improved. My IBS is under better control as well. I also have more energy and have met my weight loss goal of 50 pounds.

To continue receiving the same great recipes please sign up at

Also in the works at Kate’s Healthy Plate is an e-book and vlogging. I’m also hoping to monetize this new blog somewhat so I can at least cover my hosting fees, if nothing else. I’ve provided great recipes and content on Painlessly Delicious since 2010 (there are over 200 recipes) as a “labour of love.”

In order to give my followers time to sign up over at the new blog, Painlessly Delicious will continue to be available for the next few weeks.

Hope to see you all over at Kate’s Healthy Plate.

Know Where Your Food Comes From

Grazed Right Farm - picture from

Grazed Right Farm – picture from


On Sunday August 9, 2015, my husband and I spent a lovely afternoon, along with about 20 others, on the Campbell ranch.  Located 30 minutes southwest of Calgary, the ranch is the home of Grazed Right, Ben and Stephanie Campbell’s fledgling grass fed, humanely and ethically raised, hormone and antibiotic free, beef (Angus beef, to be precise).

We’ve had the pleasure of enjoying their beef and it is delicious, lower in saturated fat, higher in the “good fats” and very lean and tasty.  We can’t wait for our fall, 2015 order.

Ben and Stephanie hosted an appreciation BBQ for their customers serving beef on a bun (you weren’t expecting me to say fish were you ;)) and assorted side dishes.  After the BBQ, held in their field, the BBQ took  on the atmosphere of an Old tyme Sunday picnic, with people playing Frisbee, kids riding Ben’s horse, etc.

(I left my camera at home and my phone in  the car so no pictures of the day, I’m afraid).

Afterwards, we all went on a “walkabout” around parts of the ranch, and Ben spoke eloquently and passionately of his love for his family’s ranch –  Ben is a 3rd generation Campbell rancher — and his commitment to raising quality cattle in an ethical, humane, responsible, sustainable (and delicious!) manner.

Despite the near 30 C heat, and a very persistent wasp, it was a wonderful afternoon reconnecting with the land, hearing about sustainable farming practices, and really knowing where my food comes from, something that occasionally gets forgotten by this City Slicker.


If you live in the Calgary area, contact Ben at to place your order.

Ode to the Parsnip (aka Root Vegetable Roast)


image from

I snuck a parsnip yesterday.  And by that I mean I bought a single parsnip. It felt fantastic buying it (and a little naughty;)).  You see, it’s not a vegetable I eat often, given that my husband is not a fan of the parsnip.  (My husband is also not a fan of squash.  You should have seen me at a potluck we attended last week–there was spaghetti squash and my heart lept!  I proceeded to enjoy my portion – and my husband’s portion – of the same.  Plain spaghetti squash…so good). But I digress.  Back to my parsnip.  I paired it with carrots and roasted in the oven.  Roasting parsnip elevates this humble vegetable into a kind of caramelized sweetness.   I realize this is more of a fall dish, but with the rainy, stormy weather we’ve been having lately in Southern Alberta, it has felt more like fall than summer.

2 carrots, and 1 glorious parsnip, peeled and cut into chunks

1 T. oil

salt, pepper, spice mix

Place in a pan and toss together.  Roast at 400 F for about 20 minutes.  Serves one.

Steak and Pepper Stir Fry

This was “planned overs” for supper last night.

2 peppers, thinly sliced

2 medium size steaks (I used steaks we’d had left over from a BBQ the night before), thinly sliced and trimmed of fat. You could also use uncooked steak, thinly sliced, and cook at the same time as the peppers until done).

1/4 c. Organicville Teriyaki Sauce

1/8 c. orange juice



Saute peppers over medium heat.  I used a large frying pan sprayed with cooking spray, added 1/4 c. of water, and covered it so the peppers softened.  Add steak, teriyaki sauce and juice. Cook, covered, about 10 minutes. Serve with cooked rice, in a wrap, or even in a lettuce wrap.  Makes about 4 servings.


Your Container is Making You Fat…Or Is It?

This post was originally written in 2009. (Source: “the Nutrition Action Healthletter, April, 2008) Apparently it’s not WHAT you eat, it’s the container you eat it in, that’s making you fat. So postulate researchers convened by the National Institute of Environmental Health Sciences, who worry that the changes seen in animals exposed to BPA – the “bad” chemical in “bad” plastic containers (i.e. pop bottles, water bottles, the lining of cans used in tinned food, etc.) – may be linked to increased rates of obesity. They also wonder if this chemical could also be linked to increased rates of Type 2 diabetes, ADHD, early onset of puberty in girls, a decline in semen quality, and a host of cancers and other abnormalities. BPA is an “endocrine disruptor” and an “estrogen mimic”.  Apparently BPA was first studied in the 1930’s as a synthetic estrogen for women. But there’s no conclusive evidence the same is responsible. A second panel found the opposite and faulted the first panel’s research methods (injecting BPA into mice, which is not the way adults would ingest BPA). However, one thing both panels agreed on: BPA may cause brain and behavioral disturbances in young animals. Even though the jury’s still out on what this chemical does to humans, if you are concerned, ways to reduce your exposure to BPA include:

  • Avoid buying canned food;
  • Don’t microwave food in plastic containers;
  • Prepare or store food, particularly hot foods and liquids in glass, porcelain or stainless steel dishes or containers;
  • Don’t wash polycarbonate plastic containers (#7 on the bottom of the bottle or container inside the recycling symbol – if it’s labeled at all);
  • Use Tetra paks of soups, and other shelf stable products or buy fresh or frozen fruits and vegetables.

(adapted from The US National Institute of Environmental Health Sciences).

It’s possible that young children and babies that are exposed to BPA may have brain and behavioral abnormalities; however this is based solely on research done on young mice.It’s possible that BPA increases the risk of cancer, type 2 diabetes, contributes to obesity or other health problems but other studies found no effect.“To play it safe women who are pregnant or breastfeeding, infants, young children and adolescents should try to avoid BPA.” Again, this is great advice for a pregnant woman, or the young; however for anyone older who have already been exposed, and, if this chemical does cause all the health problems mentioned, it may be too late. I guess it’s like the saying goes “when we know better, we do better” but in this case, doing better may have come too late to do any good.

Chemically Crafted


There’s a food item out that appears to contain no actual food – a beverage called Orange Cream Soda by a particular manufacturer. I knew it was coming; there is less and less “real” food in purchased food items these days unless one eats organic or all natural. It’s all modified this (such as modified milk ingredients and modified starch) and additive that (such as caramel color).

I rarely drink soda, but, wanting a change, I ordered this soda at dinner. Curious, since it was $4, I looked at the ingredients label, expecting to see it was made from all natural, organic ingredients. What I found was anything but, despite the sales pitch on the label which states:

“A rich, Orange Cream Soda, hand-crafted with the freshest and highest quality ingredients, with the complexity and character of lemon, lime, Chinese Ginger, nutmeg and botanicals. We proudly present our Orange Cream Soda, hand-crafted with only the freshest and highest quality ingredients, including a blend of select oranges, mandarins, and real vanilla. This recipe’s added complexity and character comes from a blend of lemon, lime, Chinese Ginger, nutmeg and botanical extracts including lemon grass and angelica root. Enjoy this truly classic Orange Cream Soda recipe, originally crafted by our master brewers”.

Here are the ingredients:

Carbonated Water, High Fructose Corn Syrup and/or Sugar, Citric Acid, Sodium Benzoate (to Protect Taste)Natural and Artificial Flavor, Modified Food Starch, Erythorbic Acid, Yellow 6, Glycerol Ester of Wood Rosin, Brominated Vegetable Oil.
Um, if it contains oranges, mandarins, vanilla, lemon, lime, ginger, nutmeg etc. should it not say that on the ingredient list?

Let’s break this “hand crafted with the finest quality ingredients” beverage down, shall we?

High Fructose Corn Syrup (HFCS)
According to

“High-fructose corn syrup is made from corn. After it’s milled, the resulting starch is processed into a syrup. By adding enzymes, the syrup is converted into fructose. Glucose syrup is then added to the mix to make high-fructose corn syrup. The most common form of the syrup contains 45 per cent glucose and 55 per cent fructose.”
There are some studies, listed on the link, that suggest consumption of HFCS plays a role in elevating triglycerides, as well as contributes to liver disease, diabetes, hypertension and kidney disease.

Modified food starch
According to research done by
modified food starch is
“prepared by treating the native starch to change the properties of the ingredient in order to enhance their performance in different applications (increase stability against heat, acid, to change texture, etc.)”
Yellow No. 6 is a synthetic (i.e. man-made) food dye.
Citric Acid
“manufactured by a submerged fermentation process from a glucose and/or sucrose carbohydrate substrate”.
Basically it sounds bacteria (like mold) is added to glucose or sucrose to ferment it. Yum!
Glycerol Ester of Wood Rosin
I wonder what glycerol ester of wood rosin is and if I will get a splinter drinking or eating something that contains it. Also known as “ester gum” it is
“an effective weighting agent for adjusting the density of citrus oils and improves stability in beverages.”
Brominated Vegetable Oil
Finally, there is “brominated vegetable oil” (BVO) which has been “patented by chemical companies as a flame retardant, and banned in food throughout Europe and Japan, BVO has been added to sodas for decades in North America. Now some scientists have a renewed interest in this little-known ingredient, found in 10 percent of sodas in the United States”.

For more info:

Does that mean by drinking something with this in it, I won’t spontaneously combust?

I’d like to see another label added to commercially prepared foodstuffs:

No real food was harmed in the making of this item.

At least that label would be an accurate one.

(For a delicious, refreshing alternative to this and other sodas, cut up limes, lemons, oranges or cucumber and place in a pitcher of water. Refrigerate overnight.)