Fay’s Kitchen 

Canadian Insight

Here’s a low calorie dish which is quick and easy to make.

Add a green veggie or your favorite lettuce salad and your meal is complete. If you wish, you may exchange the carrots for broccoli or use half carrots and half broccoli or another favorite veggie.

If the soup ends up to thick, just add a little more water until it is the consistency you like. You could also add fresh chopped mushrooms or beans when cooking this soup.

If you don’t like spicy foods, then you  can tone down the heat by using mild salsa and leaving out the ginger. Use less salsa if you want it to be less saucy.

Once the potatoes, carrots and celery are cooked and the ham is added, the sauce is quite easy to prepare. Leftovers are just as good heated up the next day.

This is a very quick and tasty stir fry. You can make this spicier by adding more Cajun seasoning.

Wish to request a recipe, or offer a suggestion. You can contact Fay by emailing at her email address. fay@canadianinsight.com

Barley is a healthy and tasty alternative to rice or macaroni. You can use half red peppers and half green peppers. I used a granny smith apple because it doesn’t go mushy or turn brown quickly.

“Tomato and Pepper Steak is a great meal.  It looks good on a dinner plate and is very nutritious. Your family will really enjoy. It’s  one of my husband’s favorite.”


I usually use ½ whole wheat flour and ½ white all purpose flour.  This recipe can also be used for making buns. Keeps soft and fresh tasting for much longer than other recipes that I have tried.

My husband likes waffles but he wasn’t satisfied with most recipes which use simple pancake batter. He set out and created a  waffle recipe that makes very crispy waffles. Our family loves them and we serve waffles more often at our breakfast table.

Easy to make and tastes great, cut in half and toasted. Eat them with your favorite jam or turn it into a breakfast sandwich.

Nutritious with loads of flavor and very easy to whip up for breakfast or brunch. * Make oatmeal flour by grinding dry oatmeal flakes, ¾ of a cup at a time in your blender until you get the amount needed.

Shrimp and Rice Salad

1 cup white or brown rice

2 cups water


½ cup chopped green pepper

½ cup chopped red pepper

½ cup diced celery

¼ cup chopped red onion

¼ cup diced green onion

1½ cups cooked and thawed shrimp


1 tsp lemon juice

3 tbsps mayonnaise

1 tbsp milk

½ tsp salt

¼ tsp pepper


4 cups shredded lettuce

French Dressing

Seafood Sauce

Cook rice for approximately 15 minutes or until done. Put rice in large bowl and let it cool.

Add green and red peppers, celery, red and green onions and shrimp.

In a small bowl mix together lemon juice, mayonnaise, milk, salt and pepper. Add this dressing mixture to the rice mixture and stir together.

To serve, put a layer of shredded lettuce on a plate. Drizzle the shredded lettuce with 2 tbsps of French Dressing. Top this with rice mixture and drizzle 1 tsp of Seafood  Sauce on top of rice mixture.

Serves 4


Oven Fried Chicken and Veggies

4 cups peeled and cubed potatoes

3 cups sliced carrots

¼ cup chopped onion

1 clove minced garlic

1 heaping tbsp chicken soup base

1 cup boiling water

¼ tsp each salt and pepper

2 tsps dried oregano

Chicken Coating

½ cup flour

1 tsp salt

¼ tsp pepper

1 tsp paprika

8 skinless chicken thighs

Preheat oven to 375 F. Place potatoes, carrots, onions and minced garlic in 9 x 13 inch pan coated with canola oil spray. Put chicken soup base into boiling water, stir well and pour over the veggies. Sprinkle salt, pepper and oregano over veggies.                                                                               

Mix together chicken coating ingredients in a small bowl. Coat chicken pieces with flour mixture and arrange chicken on top of veggies around outer sides of pan. Bake uncovered for approximately 1¼ hours or until chicken and veggies are cooked and tender.


Beef and Barley Soup

1 lb ground beef

3 strips finely diced bacon

9 cups water

¾ cup pot barley

½ cup finely diced onion

2 cloves minced garlic

½ cup chopped carrot

½ cup chopped celery

1 tbsp beef soup base

1 tsp taco seasoning mix

Salt and pepper to taste

Brown ground beef and bacon in frying pan. In a large pot, bring to boil the water and barley, reduce heat and cook for ½ an hour. Then add the onion, garlic, carrot, celery, beef soup base and the taco seasoning mix to the pot. When the vegetables and barley are cooked, then add the cooked ground beef and bacon to the pot. Simmer everything for 5 more minutes. Salt and pepper to taste.         Serves 6 -  8  


Spicy Salsa Chicken

4 boneless skinless chicken breasts

1 tbsp canola oil

¼ cup diced onion

2 cloves garlic minced

1 tsp minced fresh ginger

1 cup diced fresh mushrooms

1 medium green pepper, cut into strips

1 medium red pepper, cut into strips

2 cups salsa

Cut chicken into 1 inch cubes. In a large skillet, sauté chicken in the oil until done. Add the onion, garlic, ginger, mushrooms. Cook for about 3 minutes then add the peppers and cook until peppers are crisp-tender. Stir in the salsa and simmer for another 3 minutes. Serve on a bed of rice.  Serves 4


Mother’s Ham Casserole

3 cups peeled and cubed potatoes

1 cup sliced carrots

1 cup chopped celery

3 cups water

3 cups fully cooked cubed ham

4 tbsps margarine

3 tbsps flour

2 cups milk

¾ tsp salt

¼ tsp pepper

2 cloves minced garlic

1 cup shredded cheddar cheese

½ cup shredded mozzarella cheese

4 slices bread, cubed

In a saucepan cook potatoes, carrots and celery in water until tender; drain. Add ham to potato mixture. Transfer all to a greased 9x13 inch baking dish. In a saucepan  melt the margarine; stir in flour until smooth. Gradually add milk, salt, pepper and garlic. Bring to a gently boil; cook and stir for about 2 minutes or until thickened. Stir in cheeses until melted. Pour over ham mixture and sprinkle with cubed bread. Bake, uncovered in a 350  F oven for 25 to 30 minutes or until sauce is bubbling and the bread cubes are browned.  Serves 6  


Cajun Shrimp

2 tbsps canola oil

½ cup onion, thinly sliced and separated into rings

1 large red pepper, cut in 3 inch strips

¾ cup water

2 tbsps lemon juice

1 tsp grated lemon peel

¼ tsp salt

4 minced garlic cloves

1 tsp Cajun seasoning

2 cups uncooked medium shrimp, peeled and deveined

¼ cup cold water

 1 tbsp cornstarch

In a large saucepan sauté the onions and the red pepper strips in the canola oil until slightly tender. Then stir in the water, lemon juice, lemon peel, salt, garlic and Cajun seasoning. Next add the shrimp and cook until the shrimp turns pink. Mix the cornstarch and cold water until smooth.  Stir this into the shrimp mixture. Cook and stir for about 2 minutes or until sauce has thickened. Serve on rice. Yield: 2 large servings.


Chicken with Curried Barley

1 tbsp canola oil

½ cup chopped onion

1 cup chopped red pepper

1 clove garlic, minced

1 cup fresh, chopped mushrooms

1 tart apple, peeled and chopped

1 tbsp curry powder

2½ cups chicken broth

1 cup pearl barley

4 boneless skinless chicken breasts

¼ tsp garllic salt

4 tbsps orange marmalade

In a skillet, saute the canola oil, onion, peppers and garlic until tender-crisp. Stir in mushrooms, apple, curry powder and cook for 2 minutes. Add the chicken broth and barley and bring it to a boil. Reduce the heat, cover and simmer for about 15 minutes. Then pour the mixture into a greased 9x9 baking pan. Place the chicken breasts on top and sprinkle with garlic salt. Cover and bake in a 375 F oven for 45 minutes. Remove the cover and brush with marmalade. Bake uncovered for another 15 minutes or until the barley is tender and the chicken is done.


Tomato and Pepper Steak

4 large pork loin chops

¼ cup canola oil

1½ cups water

1 large onion [diced]

2 cloves garlic [minced]

½ tsp ginger [powder or fresh minced]

2 medium green peppers [cut into strips]


Instant white or brown rice [4 servings]


1 tbsp cornstarch

2 tbsps soy sauce

2 medium tomatoes

Cut meat into 1 inch strips. Heat oil in large pan. Add meat, cook until brown. Stir in water, onion, garlic and ginger. Bring to a boil, then reduce heat. Cover pan and simmer until meat is done, about 15 minutes. Add peppers during the last 5 minutes of simmering.

While meat is simmering, cook instant rice.

Mix cornstarch and soy sauce together in a small bowl, then stir it into meat mixture. Stirring constantly, cook until mixture thickens and boils. About 1 minute, then reduce the heat. Cut tomatoes into eighths and put them into meat mixture. Cover pan and cook about 3 minutes, just until tomatoes are heated through.

Serve on rice.


Light and Tasty Bread

2 cups water

2 medium potatoes, peeled and cubed

1 pkg. active dry yeast

1 tsp sugar

½ cup honey

½ cup melted margarine

¼ cup canola oil

2 tsp salt

2 lightly beaten eggs

6 to 7 cups all purpose flour

In a saucepan boil potatoes in the water until tender. Drain and reserve 1 cup of the cooking liquid. Cool until luke warm.  Mash the potatoes and reserve 1½ cups.  In a large mixing bowl, dissolve the yeast and the sugar in the reserved potato liquid and let it stand for 5 minutes. Add the reserved mashed potatoes, honey, margarine, canola oil, salt, lightly beaten eggs, and 1½ cups flour and beat until smooth. Stir in enough of the remaining flour until a soft dough is formed. Knead on a floured surface  for about 5 minutes until smooth and elastic. Place in greased bowl, cover and let rise in a warm place for 1  hour or until double in size. Punch dough down and divide into 3 greased loaf pans. Cover and let it rise about 30 minutes. Bake in a 375 F oven for about 30 minutes or until done. Remove loaves from pans and cool on wire racks. 


Dad's Crispy Waffles                  

3 egg whites

2 cups of milk

5 tablespoons of canola oil

2 teaspoons sugar

¼ teaspoon vanilla

¼ teaspoon salt

Beat the mixture for a couple of minutes, or less so it's nice and fluffy. Then add the following ingredients.

1½ cups of all purpose flour

4 heaping tablespoons of cornstarch

1 tablespoon of baking powder

Mix the ingredients into a nice light and consistent batter. Make sure that the batter is not too thick or it will be difficult to pour into the waffle iron. Add a little milk if batter is too thick, or pinch of flour if it is to runny.

Preheat the waffle iron and then place a light amount of canola oil spray on the waffle iron. Gently pour the batter into waffle iron. Be careful that you don't overfill the iron. Cook for several minutes or until done.

Recipe makes twelve Belgian waffles.  




English Muffins

1 cup warm water

1 tbsp sugar

1 pkg. active dry yeast

2 tbsps canola oil

1 tsp salt

1 egg

1 tbsp cider vinegar

3 to 3½ cups flour


Combine water, sugar and yeast in a bowl and let stand for 5 minutes. Add the canola oil, salt, egg and cider vinegar. Beat on medium speed for a couple of minutes. Sir in enough flour to form a stiff dough. Knead on a floured surface until the dough is not sticky any more. About 3 minutes. Roll the dough about ¾ inch thickness. Cut in 3½ inch round circles. Place cut out circles on greased cookie sheet sprinkled with cornmeal. Put muffins 2 to 3 inches apart and sprinkle tops with cornmeal. Cover and let them rise about 1 hour or until doubled in size. Cook muffins at 325* on ungreased griddle for about 20 minutes. Keep turning them over every 5 minutes or so. Makes about 12 to 14 muffins.




Flavor Packed Oatmeal Pancakes

1 cup white flour

¾ cup oatmeal flour*

½ cup oat bran

3 tsp baking powder

2 tbsps sugar

½ tsp salt

1 cup milk

1 cup buttermilk

1 egg

3 tbsps canola oil

Blend dry ingredients together in a large mixing bowl. In another bowl mix all other ingredients together. Now mix all of these ingredients into the dry ingredients just until moistened. Cook on lightly oiled, hot griddle until bubbly on top. Turn over and cook on the other side until light brown. Makes 12 to 15 pancakes.





Sweet and Spicy Glazed Chicken

½ cup apricot preserves

2 tbsps Dijon mustard

2 tbsps cider vinegar

¼ tsp salt

¼ tsp pepper

Combine all the ingredients in a small bowl. Brush on chicken thighs the last few minutes of baking or grilling your meat.






Tastiest and Most Tender Perogies

½ cup margarine, melted

2 cups buttermilk

1 egg

2 tsp. baking powder

1½ tbsps salt

Flour, enough to make soft dough

Mix the first 5 ingredients together in a large bowl. Then slowly add the flour until you have a nice soft dough.

Cover and let stand for at least an hour. Roll out and cut into squares or circles. Fill with desired filling and pinch closed. Boil until they rise to the top of the water. Drizzle with melted butter and onions.






Gluten Free Perogies

½ cup sour cream

cup milk

cup buttermilk

1 egg

tsp salt

*2½ cups Gluten Free Bob’s Red Mill Homemade Wonderful Bread Mix Flour

1 tsp xanthan gum

Mix the first  5 ingredients together in a large bowl. Then slowly add the xanthan gum and the flour. Add only enough flour to make a soft dough.

Cover and let stand for at least an hour. Roll out and cut into squares or circles. Fill with desired filling and pinch closed. Dough is very delicate so handle gently. Boil until they rise to the top of the water. Drizzle with melted butter and onions.

*You can substitute Bob’s Red Mill Flour for all purpose gluten free flour.






Whole Wheat Pita Shells

2 cups whole wheat flour

1 tbsp active dry yeast

1¼ cups warm water

 ½ tsp salt

 1½ cups all purpose flour

 Mix the first 4 ingredients together in a large bowl. Slowly work in enough of the white flour to make a soft dough. Knead on floured surface for 3 to 4 minutes until dough is smooth. Cut and shape into 12 balls. Roll each ball ¼” thick and 5 to 6 inches across. Very lightly dust both sides with flour and place on non-stick baking pan. Cover with tea towel and let stand in oven with the light on and the door closed for 30 minutes. Bake in 450 F oven on bottom rack for 5 minutes. Repeat with each pan until all are baked.

When cool cut in half and fill with desired sandwich filling. They can even be used as taco shells.


Simple yet very tasty with any choice of side dishes.

          Best perogie recipe Ever!

                 Gluten free but very tasty perogies!

Wow! Who thought you could make Pita Shells with such little effort and have them turn out so well! Tastes much better then bought shells. Even good the next day!

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