My Sweet Marie

Protein is a big part of me staying on track and not off eating all kinds of junk food. These nuts are tasty, healthy and easy to do. They are great when having company and the kids will love them too! here’s how to do it:


  • 2 cups almonds, in skins, natural
  • 2 cups cashews, not salted
  • 1 cup pecan halves
  • 1 cup walnut halves
  • 1 tbsp. olive oil
  • 2 tbsp. maple sugar or syrup or honey
  • 1 tbsp. Dijon mustard
  • 1 tbsp. mustard powder
  • 1 tsp dried coriander or cilantro
  • 1 tsp salt
  • 1/2 tsp cayenne
  • 1/4 tsp pepper


  1. In a small bowl, mix the seasonings, oil and mustard.
  2. In a large bowl add all the nuts then toss with the seasoning mix.
  3. Spread on a baking tray covered in parchment.
  4. Bake at 350 for 20 minutes, stirring mid-way.
  5. Store in an air-tight container for a week or so.

Have you gotten on the spiralized wagon yet? If not, hop on and hitch a ride with me! Oh what fun I am having with veggies, who knew? I love me some noodles but not only am I gluten-intolerant but I am over weight so noodles can only happen occasionally. Well, not anymore! I can have zucchini noodles any old time I want! How fun!

So if you’re reading this and wondering what the heck I am talking about, a spiralizer is a kitchen tool to make spiral noodle like vegetables. So you put your veggies in and turn the crank and voila, there they are! It is amazing. Google paderno spiralizer. There are many out there, hand held or counter top, I say go with what your budget will afford you. Here’s how I made my pad thai salad.


  •  1 large zucchini, washed and ends trimmed
  • 1 large carrot, peeled
  • 1/2 red pepper, sliced very thin
  • 1/4 red onion, sliced thin or done in spiralizer
  • 1 cup bean sprouts
  • 6 oz chicken breast, if doing meat( cooked and sliced thin) or tofu or shrimp
  • 1 lime
  • 2 tbsp. peanuts

Thai  peanut dressing

  • 2 tablespoons rice vinegar
  • 1-2 tbsp. chunky peanut butter
  • 2 tablespoons gluten-free soy sauce
  • 1 tbsp. olive or canola oil
  • optional 1 teaspoon sesame oil
  • 1 tablespoon honey
  •  1 teaspoon Asian hot sauce, such as Sriracha, or  ¼ teaspoon red chili flakes
  • 1 garlic clove, finely minced
  • 2 teaspoons finely minced ginger


  1. Spiralize your zucchini and carrot. Place in a large salad bowl.
  2. Top with the pepper, onion, sprouts and chicken, tofu or shrimp or all three!
  3. Toss the salad gently, careful not to break all the noodles.
  4. For the dressing, blend all ingredients together and pour the dressing over the salad.
  5. Top with a squeeze of lime and garnish with the peanuts.
  6. Serve hot or cold. To warm, simply nuke for a minute or two per serving. Makes 2-3 large servings.



This is one of my popular posts and recently I have been making lettuce wraps. I use leaf lettuce and use fillings like salad and or meats and roll like a burrito. You can make a thai dressing and use it as dip too for added fun! I have recipes for thai dips/dressings, use the search engine to the right to find the one you like! Just one more idea for the Ww wagon ride!

Originally posted on My Sweet Marie:

In the summer time my hubby loves a wrap for lunch. some days he will take salads too but wraps are one of his favourite foods! Apparently I make good ones as he’s had them at the wrap joints but mine are better! He’s no dummy! Here’s how you do it:


  • 10-12″ tortillas (spinach, white, gluten-free, WW etc)
  • spread such as mayo, spreadable cream cheeses or sour cream or Caesar dressing
  • mustard
  • lettuce (spring mix, iceberg, romaine chopped, even cole slaw mix will do)
  • tomato diced
  • cucumber sliced
  • shredded carrots
  • red onion sliced thin
  • meats (turkey, ham, salami, roast beef, chicken etc)
  • Cheese shredded any type even goat’s cheese!


  1. Warm your tortilla just enough so that it’s very pliable, maybe 15-30 sec. in microwave oven.
  2. Spread your entire tortilla with the spread of your choice. I like mayo but you have whatever you like. Get right to the…

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Today at the WW meeting I felt inspired to do more to help my fellow WW peeps. I love to cook and I know this is a challenge for some people so maybe by me posting some recipes I can help you out! I love going to the meetings as they inspire me to do better. I love when people share their wisdom, their love and mostly their support as this is not an easy journey, but none the less, we have been thrown together on this train and well, somebody has to steer the darn thing! So here’s today’s post of my favourite 5 veggies!

  1. Steamed purple cabbage: Seriously, you chop up a red cabbage, throw it in a large pot, add water and vinegar. Boil the heck out of it until it is falling apart tender. This could take 1-2 hours. But once it’s done, you have enough for a few days and truly it is so tasty, just a bit of salt and pepper and you are ready to go!
  2. Green beans: Do you like spice? If so, steam your beans whichever method works for you, I like using a steamer but a micro will work too. Once they are cooked, toss them with a bit of Siracha(Rooster) sauce. Ta-da, that’s it, great with chicken, pork, steak, whatever!
  3. Roasted Veggies:  Take your favourite veggies like carrots, onions, cabbage, broccoli, cauliflower, celery, beets, rapini, kale, zucchini…I could go on! Wash them and chop them into large chunks, toss with very little olive oil(1 tbsp. for a large tray) and lay flat on a parchment covered tray, roast for 45 minutes at 375. Delicious.
  4. Sweet potato fries: Wash your taters and cut into wedges, dice or slim fries. Toss with 1 tbsp. of olive oil per 1-2 small to med. sweet potatoes and roast at 375 for 45 minutes to an hour depending on the cut. You will want them crispy. This is also great with rutabagas. I like to mix both together and surprise my hubby, get those veggies in! Don’t stack the taters as they’ll be mushy.
  5. Salsa veggies: Use the frozen veggie blend of beans/carrots, steam in the micro and top with some salsa and if you can/want go crazy and add 1/4 – 1/2 cup of shredded cheese. Be sure to count the cheese in your points! I like goat’s cheese on mine with a splash of balsamic vinegar…divine!

I hope these veggie ideas have helped you today and I will post more snack ideas up in the next few days! I love comments so please feel free to share your ideas and I’ll be sure to post them! Remember to count your points when adding olive oil!

Sweet Marie

I am back on the WW wagon and trying to find healthy and wholesome snacks that are not too ‘expensive’ on the points but fill me up! This has a bit of protein and fibre so you feel sated and not running for the chips! Make up a batch and keep it on hand!


  • 5 cups of cauliflower florets
  • 1 tbsp. olive oil
  • 1 can of canneli beans (white kidney), drained and rinsed
  • 1/3 cup low fat mayo
  • 1/4 cup fat free yogurt, plain
  • 1 tsp grated lemon zest
  • 2 tbsp. lemon juice
  • 1 clove garlic, crushed
  • 1/2 tsp of your favourite seasoning (Cajun, curry, indian spice, Lebanese spice, Mexican etc)


  1. Toss the cauliflower with the oil and roast in the oven at 400, turning once, until tender and golden. about 20-30 minutes.
  2. In the food processor, puree the rest of the ingredients.
  3. Add in the cauliflower and puree till smooth.
  4. Enjoy with fresh cut veggies or crackers of choice.
  5. **For dairy-free option use goats yogurt or soy yogurt.

Happy St. Paddy’s day folks! Here’s a recipe to celebrate the occasion, albeit a bit late! If you don’t care for lamb, feel free to sub with stew beef.


  • 1 lb of stew lamb or beef, cut into cubes
  • 1 lb of potatoes, washed and cubed
  • 1 onion, sliced
  • 1-2 carrots, cut into chunks
  • 1 celery stalk, diced
  • 3 tbsp. of fresh chopped parsley, save 1 tbsp. for garnish
  • salt and pepper to your taste
  • 2 cups beef broth or stock (gluten-free of course)


  1. Preheat the oven to 325 degrees F (165 degrees C).
  2. Layer the lamb meat, onion, potatoes, carrot and celery in an oven proof pot or casserole dish. Season each layer with parsley, salt and pepper as you go. Pour in the beef stock and cover tightly.
  3. Bake for 1 1/2 to 2 hours in the preheated oven, until vegetables and meat are very tender. Divide into bowls and garnish with additional parsley.
  4. I like to do mine in my clay pot, but pyrex or any other casserole will do!

Recently while in Mexico, we dined at the Pantenegra Restaurant and we had a Spanish omelet. I wasn’t sure what to expect but was feeling adventurous. We were delighted with the outcome. I half expected an omelet with a red sauce but it was more of an omelet filled with onions and potatoes. Oh so tasty!

So today, I was looking for inspiration and thought, I’m going to try and re-create that omelet and voila, I did it! I think I got pretty close to it. It is dairy-free, gluten-free and would be good for vegetarians as well! Here’s what I did:


  • 6 eggs
  • 1 can of potatoes, sliced or 1 large potato cooked, peeled and sliced
  • 1/2 large onion sliced
  • salt, pepper
  • 1/4 c. fresh parsley
  • 1-2 tbsp. olive oil for cooking


  1. Crack the eggs in a separate bowl and whip well.
  2. In a 9″ non-stick pan, sauté the onions. Remove from pan, set aside.
  3. In the same pan, brown the potatoes but just golden, don’t get them crispy.
  4. Once your potatoes are golden, add the onions back in, layered over the potatoes.
  5. Pour the eggs over top of that. Season with the salt and pepper, add in the parsley.
  6. Swirl the pan to be sure egg gets under the potatoes.
  7. Once the eggs are fairly set, place a dinner plate over the eggs and drop them on the plate.
  8. Now slide them (uncooked side down) back into the pan and cook till the bottom is as browned as the top of the omelet.
  9. We had ours with just a bit of salsa but truly it is delicious just as is!

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