Roasted Morrocan-Inspired Chicken with Cauliflower and Carrots


Shop with spices in Morocco

Shop with spices in Morocco (Photo credit: Wikipedia)


Two chicken breasts, skinned and deboned


2 – 3 large carrots, peeled and chopped


1/2 head cauliflower, separated into florets


1 onion, chopped


3 T. oil, divided


2 tsps each (divided then mixed into a small bowl): cumin, nutmeg, allspice, coriander, curry powder, tumeric and salt and pepper


Place prepared vegetables in a  9 x 13 glass baking dish.  Add 1 – 2 tablespoons of oil.  Combine one teaspoon each of the spices in a small bowl.  Sprinkle over vegetables and toss to combine.  Place chicken breasts on top of vegetable mixture.  Combine 1 T. oil with one teaspoon each of the spices in a small bowl and brush onto chicken breasts.  Bake at 375 uncovered for 25 minutes.  Remove from oven, cover with foil, and bake an additional 15 minutes.  Remove from oven. Cut breasts in half. Serves four. Good with couscous, rice or quinoa.


Five Minute Pickles


2 onions, coarsely chopped

3 English cucumbers, thickly sliced, then cut in half lengthwise

Dried dillweed (I used lots, use it to taste)


2 c. vinegar

2 c. sugar

1/4 c. salt

1/2 T. picking spices

Place cut up vegetables and dill in a bowl that has a cover or in an old ice cream pail.  Mix the brine ingredients together in a medium sauce pan and heat until sugar is dissolved.  Allow brine to cool a bit before pouring over vegetables.  Cover and refrigerate.  The pickles will be ready in 2 – 3 weeks and keep for a long time.

Restaurant Review: Aroma Cafe

Aroma Cafe, Canmore, Alberta, Canada

Aroma Cafe, Canmore, Alberta, Canada (Photo credit: LadyDucayne)

Aroma on Urbanspoon

Painlessly Delicious’ first restaurant review.

On Saturday August 24, 2013 husband and I went to this restaurant, located in Canmore, Alberta for dinner.  We’d previously been to Aroma Café earlier this year and had really enjoyed our meal at that time. Well, something must have changed in the intervening months – new ownership perhaps? The food was substantially different, and not in a good way. While the salsa and guacamole that accompanied our taco chips was flavorful and tasty, the main dishes were neither. I ordered the salmon and was extremely disappointed.  The salmon was cooked in a Mexican sauce and served with vegetables. Rice was served on the side. The salmon/vegetable dish was presented wrapped in a banana leaf. Well, other than the banana leaf, I could have made this at home.  Upon opening the banana leaf, I discovered the salmon was topped with frozen mixed vegetables (are you serious?) and a small handful of spinach. The sauce was basically a very mild enchilada sauce.  My husband’s meal was chicken mole and the mole sauce had very little flavor or spice. We were both very disappointed.  This was our anniversary celebration and the meal fell seriously short of our expectations, expectations which were based on our previous trip to this restaurant.  I used to recommend this restaurant to friends but can no longer do so.

Spicy Southwest Summer Salad

Corn Bean Salad

Corn Bean Salad (Photo credit: Emily Barney)

This was part of my lunch today.

Combine in a small bowl:

2 T.  fresh cilantro leaves, chopped (or minced if you can)

1/3 c. canned black beans, rinsed and drained

1/2 c. frozen corn, thawed

1/2 red pepper, chopped

1 green onion chopped


1 tsp. each chili powder and cumin

1/4 c. each olive oil and lemon juice (lime juice may also be used)

1 T. mustard

Salt and Pepper

Combine dressing ingredients in a small jar. Pour over salad. May be eaten immediately or refrigerated.  Serves 1 – 2. This recipe easily doubles or triples.



Easy Summer Salmon

BBQ Salmon Steak

BBQ Salmon Steak (Photo credit: Fil.Al)


Take one large piece of salmon that has been filleted and deboned. Spread an equal amount of cream cheese and jalapeno jelly down the middle. Bake in oven at 350 for 15 minutes or until the fish flakes easily with a fork and loses its bright pink color.  Can also be BBQ’d.

Cheesy Kale and Leek Casserole

Ornamental Kale blooming in January in Washing...

Ornamental Kale blooming in January in Washington, DC. (Photo credit: Wikipedia)

I’m not a fan of overly bitter tastes. I’m also not a fan of overly sweet tastes but that’s another blog entry.  I find kale super bitter. Somehow, this recipe takes the bitter taste out of the kale. This recipe is from Cheryl, a friend of mine.

3 cups kale, rinsed and chopped

1 leek, cleaned well and sliced

2 T. butter

2 T. flour

1 c. milk

1 c. shredded Monterey Jack cheese

Place kale in a large pot of boiling water and cook for 5 minutes. Drain, rinse and set aside.  In the meantime, saute the leek in 2 T. butter in large skillet on medium heat for 5 minutes.  Add 2 T. flour and 1 c. milk to leek – butter mixture and cook until thickened.    Add cheese and kale to the white sauce mixture. Pour into a large casserole dish and bake, uncovered, at 350 for about 30 minutes.

Grilled Asparagus


English: Asparagus bundled

English: Asparagus bundled (Photo credit: Wikipedia)


It’s asparagus season.  Asparagus is one of my favorite vegetables — if fresh, young, and prepared properly.  Old asparagus that’s tough and woody or that awful, mushy, asparagus-from- a- can is very unpleasant and nearly inedible.    We’re able to purchase local asparagus (a crop not normally grown in Alberta) from the farmer’s market.  Edgar Farms has perfected growing asparagus  — a cool climate vegetable — along with other great vegetables. For more information, visit their website:


1 bundle asparagus


1/4 c. oil


2 – 3 T. good quality balsamic vinegar (if your balsamic vinegar is quite reduced, thin it by adding an equal amount of water)


1 – 2 T. spice blend




Wash asparagus and trim ends.  Place in a container. Mix oil, vinegar and spices together  and pour over asparagus.  Marinate for an hour or two, turning the asparagus at least one to ensure as many of the pieces are covered in marinade.


Grill on your indoor grill on mid-max for 4 – 6 minutes. Barbecue on medium until a bit brown but still tender-crisp.





Beefy Mushroom Soup

English: Mushroom Soup Français : Potage Velou...

English: Mushroom Soup Français : Potage Veloute aux Champignons (Photo credit: Wikipedia)

I was feeling tired and uninspired the other day.   This soup came about from a combination of fatigue, ground beef and what was in the pantry.

2 cans Cream of Mushroom Soup

2 cans sliced mushrooms, drained

1 lb. ground beef, browned

1 onion, chopped
Brown onion and ground beef in  a bit of oil in a skillet or large pot.  If using a large pot to brown the beef and onions, add the soup and mushrooms. Otherwise, transfer the beef and onions to a large pot and add soup and mushrooms.  Stir well.    Place on the stove over medium heat until heated all the way through.  Serve with buns or bread and a green salad.

A Primer on Anemia

linguini with clams

linguini with clams (Photo credit: stu_spivack)

I’m suspecting I have some form of anemia. I’ve had iron deficiency anemia in the past.  Update: The doctor thought my symptoms were consistent with hypothyroid, even though blood tests show my TSH as within normal limits.

There are three types of anemia linked to deficiency- iron deficiency, folate (folic acid) deficiency and B12 deficiency anemia. From

What are the effects of untreated anemia?

Long-lasting deficiency of vitamin B6, folate, or vitamin B12 can result in anemia. With folate and vitamin B12 deficiency, anemia often causes symptoms such as fatigue, poor appetite, weight loss, and diarrhea. The earliest symptoms of vitamin B12 deficiency may be weakness, poor coordination, and numbness or a “pins and needles” feeling in the hands and feet. Mild irritability and forgetfulness are other early signs. A severe untreated deficiency can result in serious damage to the nerves, spinal cord, and brain.

How do I know if I have anemia?

Symptoms usually develop when anemia is moderate to severe, and can include fatigue, weakness, pale skin, chest pain, dizziness, irritability, numbness or coldness in your hands and feet, trouble breathing, a fast heartbeat, and headache. It is important to see your doctor on a regular basis in order to be tested for possible anemia.

I’m definitely dealing with a lot of  these symptoms.  I’ll be asking my doctor for bloodwork to check all levels – B12, folate, and iron. For iron levels, I’ll ask for a CBC (complete blood count) as well as a serum ferritin test, which measures the amount of iron stored in the body.  Sometimes, levels are too low to correct with diet and pills may be necessary.

There are two sources of iron in food – heme and non-heme iron.  Examples of heme iron would be meat, poultry and seafood and is more easily absorbed.  Non-heme iron sources would be grains, vegetables, nuts, and beans. To increase absorption of iron from all sources, including iron pills, take with a vitamin C source such as fruit juice.   Excellent sources of iron are beef, liver, clams and Cream of Wheat cereal.   Good sources of B12 are animal products.  Folic acid is found in green leafy vegetables.

Here’s a recipe from Apple magazine that is high in iron.  Serve with a spinach salad with strawberries for more iron, vitamin C and folic acid.

Zesty Clam Linguini

2 T. olive oil

3/4 c. onion, chopped

2 cloves garlic, minced or 1 tsp. dried garlic

3/4 c. red pepper, chopped

1, 14 oz. can diced tomatoes

5 oz. can whole baby clams, drained

1 tsp. no salt added herb seasoning

1/4 c. chopped green onions

13 ounce (375 g) package whole wheat linguini

Heat oil in medium sized pan on medium.  Saute onion until tender.  Add garlic and saute slightly. Add red pepper and saute two more minutes.  Add tomatoes and bring to a boil.  Simmer 10  – 15 minutes, stirring occasionally.  Meanwhile, make linguini according to package directions.  Add clams and seasoning to tomato sauce and heat through.  Serve on linguini.  Garnish with chives.  Serves four.

Some foods and beverages that interfere with iron absorption include tea, coffee, fiber, eggs, soy and dairy products, according to:

For information on iron-medication interactions, check here:

Easy Black Bean Soup

black bean soup

black bean soup (Photo credit: stu_spivack)

The weather has hardly been spring-like here recently, more like winter.  Soup was called for to take the chill out.

1 onion, chopped
1 T. oil
1 28 ounce can tomatoes
2 cups chicken broth
1 large can black beans, rinsed and drained
2 cups cooked, chopped roast beef
1 tsp. cumin
1 tsp. garlic powder
1 tsp. paprika
1 – 2 T. chili powder (depending on your heat preferences)

Brown onion in oil in large pot until soft. Add remaining ingredients and bring to a boil. Turn heat down so that soup is simmering and simmer for about 10 minutes or until heated through. Makes about 4 – 6 servings. Serve with taco chips and a dollop of sour cream.


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