Cheesy topped casseroleServes 6 - 8


~1 can baked beans in sauce

~1 can drained flakes of ham/turkey/chicken

~1 can condensed tomato soup

~3 cups cooked rice

~1 can corn, drained

~1/2 onion, chopped

~1 clove garlic, minced

~2 Tbsps oil, butter or margarine, divided

~1 cup shredded cheese (cheddar preferred, but any type will do - ***OR, omit cheese and sprinkle 1 cup crushed whole grain or regular tortilla or corn chips on top of casserole after uncovering for last 5 minutes of baking)

~1 tsp chopped fresh herbs, if desired (cilantro, basil or parsley are great)



~ Preheat oven to 375 degrees

~ Grease a 9 x 13 “ casserole dish with 1 tsp oil/margarine. 

~ Sauté onion and garlic in remainder of oil/margarine in medium saucepan over medium-low heat until soft but not browned.

~ once softened, mix in condensed tomato soup until well incorporated, then gently mix in drained corn, ham & baked beans and stir frequently until hot.  Remove from heat.

~ Layer cooked rice in bottom of casserole.    

~ Evenly spoon all of hot bean mixture over corn layer and then top with all of the shredded cheese.

~ Cover with foil (do not let cheese touch foil!) and bake in middle of oven for about 30 mins or until very centre of casserole is melty and hot throughout.  Bake additional 5 mins uncovered, to brown cheese a bit.  Garnish with fresh herbs, if desired

Serves 4Potato Ham and Mushroom Frittata


1 large potato (any type, well-scrubbed but unpeeled for maximum nutrition ... skin-on gives a great dose of vitamin C!), sliced into very thin rounds

1 tbsp olive (or other) oil

Salt and pepper to taste

6 large eggs

1/4 cup milk

1 slice of buttered, whole grain toast (optional but delicious!) cooled, and cut into medium -sized cubes

1 can flakes of ham/chicken/turkey, very well drained 

1 can mushrooms (any cut, drained and blotted dry with paper towel)

1/2 cup cheese, any type (optional)



~ preheat oven to 400 degrees, rack in lower-middle position

~ place medium (8-10”) cast-iron or other oven-proof skillet on burner set to medium-low heat.  Once hot, drizzle in oil

~ evenly lay sliced potatoes in bottom of pan and about 1/2 inch up side, overlapping a bit if necessary, to use all of potatoes

~ season with sprinkling of salt and pepper

~ beat eggs, milk, cheese (if using) and generous pinches of salt and pepper.  Allow to brown slightly, about 5 minutes 

~ slowly pour beaten egg mixture over cooking potatoes, taking care not to cause potatoes to become pulled away from surface of pan

~ cook partially, stovetop, until about 1 “ of egg around edge of pan is set

~ sprinkle in drained ham, diced buttered toast (if using) and mushrooms.  Place pan in oven and bake about 10-15 mins/until eggs are just set in middle.  Slice & serve

** reheat cold leftovers in microwave briefly and then stovetop in pan to re-crisp potato crust


Quick make-ahead side: 

Marinated veggie salad

Combine 1 can drained green/yellow beans and 1 can drained mixed veggies with 1/4 cup Italian dressing OR  1 Tbs vinegar (wine/balsamic vinegar are best) and 3 Tbs Olive (or other) oil plus a pinch of salt and pepper.  Mix and let marinate while you prepare your frittata.  Serve on the side of any meal.

Makes 12 Barshealthy no bake 3 ingredient cereal bars 3 1 e1577770883784


~4 cups dry breakfast cereal (something not too sweet and preferably whole-grain for the most protein and fibre - but anything works!)

~1 cup peanut butter (or alternative nut butter/spread)

~3/4 cup maple syrup (recommended) OR honey OR a simple syrup made by heating 1/3 cup water and 1/3 cup sugar in microwave for about 30 seconds/until fully dissolved 

~1/2 cup add-ins, if desired, such as raisins, chopped nuts, dark chocolate, coconut, trail mix, etc (not necessary - they are terrific plain!)


~ If using simple syrup instead of maple syrup/honey, begin with that step (see ingredients)

~ Line an 8x8 baking dish/pan with parchment paper

~ Measure out cereal into a large bowl

~ In saucepan, melt peanut butter over medium-low heat, stirring frequently.  When melted, add maple syrup/honey/simple syrup and combine well.  Remove mixture from heat and allow to cool slightly

~ Pour mixture over cereal and add-ins (if using) and stir gently to combine without crushing cereal

~ Pour into lined pan and firmly press into place using water-dampened hands

~ Place in fridge for 30-60 mins to firm up, then slice into 12 bars and store tightly wrapped (at room temp for gooey bars, in fridge for firmer bars) 

Tuna Casserole

Serves 6 to 8


~4 cups cooked pasta

~2 cans tuna OR flaked chicken, drained

~2 cans condensed cream of mushroom OR cream of chicken soup

~1/4 tsp garlic powder (optional, but yummy!)

~1 cup milk

~1 cup shredded cheddar cheese ***(optional, but preferred!  Or use 2 boxes mac and cheese, prepared, in place of pasta - its cheesiness is a great substitute if shredded cheddar isn’t available!  If you’re going this route, mix the 2 boxes prepared mac and cheese with the soup, tuna and garlic powder, but omit the extra milk listed in the recipe)

~1/4 cup breadcrumbs or crushed crackers

~3 tsp melted butter or margarine/oil


~ Preheat oven to 375 degrees

~ Grease medium casserole dish with 1 tsp of butter/oil or line bottom with parchment (NOT waxed) paper

~ Whisk soup, milk and garlic powder together in large bowl.  Once smooth, stir in cooked and drained pasta, drained tuna/chicken and shredded cheese. Combine but do not over mix.

~ Spoon into prepared casserole dish, cover with foil (avoid letting foil touch top of casserole) and bake in preheated oven for about 30 mins/until centre is hot.  Remove from oven and take off foil

~ Combine breadcrumbs/cracker crumbs and melted butter and sprinkle over top of casserole.  Bake 5 mins more

~ ***Note*** 1/2 can of drained peas sprinkled in will boost protein and nutrition, but you may leave them out



  • 1-1/2 cups uncooked penne pasta
  • 1 pound ground pork
  • 1/2 cup chopped onion
  • 1 can (14-1/2 ounces) stewed tomatoes, undrained
  • 1 can (8 ounces) tomato sauce
  • 1 teaspoon Italian seasoning
  • 1 medium zucchini, cut into 1/4-inch slices


  • Cook pasta according to package directions. Meanwhile, in a large skillet, cook pork and onion over medium heat until meat is no longer pink; drain. Add the tomatoes, tomato sauce and Italian seasoning. Bring to a boil. Reduce heat; cover and cook for 5 minutes to allow flavours to blend.
  • Drain pasta; add to skillet. Stir in zucchini. Cover and cook for 3-5 minutes or until zucchini is crisp-tender. 
    Freeze option: Transfer individual portions of cooled pasta mixture to freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little tomato sauce if necessary.
Nutrition Facts
1.330 cups: 317 calories, 14g fat (5g saturated fat), 61mg cholesterol, 408mg sodium, 27g carbohydrate (7g sugars, 2g fiber), 21g protein.