Tag Archives: family

Fly Me Away to the Pub – Gluten Free Wings & Pub Grub (Supper on a Budget Part 3)

Whether you are hoisting a pint or not – who doesn’t love going to the pub for some good ‘ol “pub grub”?

For this edition of my supper on a budget (see my past posts of Part 1 and Part 2) we are visiting pub grub…. more specifically wings.  I love wings, unfortunately most wing places flour their wings (regardless if  they bread them)  – which for the most part make them off limits to me because of the gluten.  This recipe is my kids absolute favourite wings and do not contain ketchup or tomato which some recipes do.  Its been said nothing on the internet is completely new and its true – I adapted my recipe from this one.

On the menu:  Sticky Wings, Salad, Oven “chips” and carrots and celery sticks.   (fed 2 adults, 2 kids +left overs)


  • 1KG wings                                      $7.70
  • Gluten Free All Purpose Flour  $0.50
  • celery & carrot sticks & salad    $2.50
  • Potatoes for “chips”                     $1.00
  • oil  & spices & marinade             $2.00
  •                                          Total       $13.70
  •                        cost per person       $3.43

Fly Me Away to the Pub – Gluten Free Wings & Pub Grub

sticky chicken wings pub grub dinner

Sticky Wings

  • 1 KG chicken wings – split and tipped
  • 2 eggs – beaten
  • 1 cup all purpose gluten free flour (I use a rice based one)
  • 1 – 2 TB your fave BBQ Rub (we use JIYK Classic)
  • 1/8 -1/4 c vegetable oil
  • 2 TB soy sauce (reduced sodium) (check for wheat)
  • 1 tsp minced garlic
  • 1/4 c water
  • 1/4 c white vinegar
  • 1/2 c sugar (or use Maple Syrup or Honey)
  • like hot wings?  optional:  hot sauce to taste or omit sugar and add 1/2 c Sweet Heat Mango Trinidad Style hot sauce

To tip and split the wings – use kitchen shears, as you split them dunk in the eggs, then dredge in flour mixed with BBQ Rub. Allow to “dry” for a minute, repeat.

Heat oil in a deep saute pan over med high heat. Place wings in hot oil for 1 min per side until browned. (They will not be cooked). Once browned, removed from pan and place in sprayed casserole dish.

Preheat oven to 350 degrees.  In a bowl or (I use a 2 cup measuring cup), mix, hot sauce (if using) with vinegar, sugar, soy sauce and whisk well (beware the sugar is harder to mix in).  Pour marinade over wings, place in oven for 1 hour.  After 20-30 min, flip wings over in sauce.

Oven “Chips”

fries baked

  • 2-3 White Potatoes – sliced very thin.
  • 1 -2 TB EVOO or Vegetable Oil.
  • 1 TB BBQ Rub

Slice potatoes thinly, toss with oil and BBQ Rub, place on cookie sheet in oven with wings for last 40 minutes.  Once wings are removed from oven, broil chips for 2 min.  Serve & enJOY.

let me know what you think!  Like the post, and follow me!

If you love pub grub like I do – check out these recipes of mine:

Fish Cakes    Roast Beef & Yorkies   or Loaded Baked Potato Soup

Take me away to “Caramel” …. (Corn)

Longing to dash off to Carmel but stuck in a winter wonderland?  Try Caramel instead!  Here’s an easy-peasy quick pick me up for those Winter blahs….

Caramel Corn

Caramel Corn

  • ingredients in caramel 4 quarts/litres popped – popcorn (about 1 cup un-popped)
  •   1 cup dark brown sugar
  •   1/2 cup Corn Syrup
  •   1/2 cup butter (unsalted) or margarine
  • 1/2 tsp salt
  •   1/2 tsp baking soda
  •   1 tsp vanilla

ImagePop popcorn.  Spray a roasting pan with cooking spray – all the way up the sides (trust me this will help with clean up).

  • popped corn in roasterPlace popcorn in sprayed roaster.  Preheat oven to 250 – place roaster of popcorn in oven to remove any moisture from the corn, in oven while it heats.
  • caramel cookingWhile oven is heating, heat saucepan over medium heat, add brown sugar, corn syrup,  and butter (margarine), heat, stirring constantly to a boil  (less than 5 minutes – about 2 or 3 min).  Boil, without stirring for 5 minutes, remove from heat, stir in baking soda and vanilla.

ImageRemove popcorn from oven, pour caramel over corn and mix with a rubber spatula or wooden spoon until coated.  Place back in oven – uncovered for 45 minutes, stirring every 10 or 15 minutes.

Caramel Corn CoolingTo cool, spray some parchment paper with  cooking spray, and pour corn on top, it will be ready to eat in a few minutes!

**Very important – store in air tight container immediately (no really, that’s only if you are like me & the kids and will grab a handful every time you walk through the kitchen.


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Forget Hockey – its Taco Night in Canada …

Does everyone’s family love Taco Night as much as ours?  Its guaranteed a hit in our house!  The problem with taco’s is that darn, envelope of sodium err,  Taco Seasoning – Here are my tips on how to make Taco Night more healthy and maybe even stretch your buck a little.

  1. Use Extra Lean Ground Beef and drain off any fat once you have browned it.  Better yet buy local from a farmer.  If you can get beef that (the cow) has not been finished on corn, you won’t get as much fat marbling and will have very little water and fat being released and although you may (or may not) pay a buck more per pound, its worth it  – you get more meat and less water.
  2. Mix a package of Veggie Ground Round with the beef – you will double the bulk and trust me once you add the seasoning no one will know the difference (and you get to sneak in more veggies)
  3. Leave the pre-packaged seasoning at the store and instead add your own mix  -I  use cumin, garlic powder, onion powder, cinnamon, and a dash of chili powder – any combination will do.  To save time – mix up your fave concoction and store in an airtight container.  Use this the same way you would the seasoning, brown meat, drain off fat, add 3/4 c water and seasoning,  simmer.
  4. Add black beans to your meat. Increase the fibre and the protein!
  5. Add some frozen corn to the meat – again will bulk it up and add a veggie to the mix.
  6. In place of a store bought salsa or pico di gallo, dice up tomatoes & red onion, mix with some cilantro and fresh lime juice (this is also great on a salad instead of a dressing).
  7. Mash some avocado or serve it sliced in place of sour cream.
  8. Serve with a side salad  – make it fun a lettuce base (also to be added to tacos) and then let the family top their salad with the taco toppings.
  9. Can’t get the kids to buy into veggies?  Shred some carrots right into the meat after browning (also works in lasagna).
  10. Have left over chicken ? Heat it with the seasoning and a bit of water and simmer and have chicken tacos instead of beef.

Its also fun to have a contest to see who can make the most colourful tacos from the toppings being served.

As always enJOY.

  1. Have a contest to see who can make the most colourful taco

(Gluten) Free yourself with Peanut Butter Chocolate Cookie Bars!

Really – is there anything better than peanut butter and chocolate? Answer – YES! Mix it with rolled oats and bake it into cookie bars Oh, ya its gluten free too! woot woot!

Lets get to it!

Gluten Free Peanut Butter -Chocolate Cookie Bars

  • 1 cup milk chocolate chips
  • 2/3 cup peanut butter – (creamy)
  • 1 cup packed brown sugar
  • 1 egg
  • 1 tsp vanilla
  • 1/2 cup butter (salted) – softened
  • 3/4 cup flour (I use all purpose gluten free flour (rice))
  • 1 , 1/2 cup rolled oats
  • 1/2 tsp baking soda

grease 9X13 glass pan – set aside.  Preheat oven to 350 degrees.

Melt chocolate in glass dish in microwave for about 1 min, stir then nuke i for another 15 seconds – stir until smooth. (you may need to nuke it for another 10 seconds).   Set aside.

Blend together (I used my stand up KitchenAid) butter, peanut butter and brown sugar until blended and smooth.  Add egg (beaten), and vanilla. Continue beating, add flour & baking soda.  Stir in rolled oats.

Place in bottom of pan, and make a “layer”.  (Optional reserve 1/4 of batter for top). Pour chocolate on top and smooth into another layer.  If using option – dot the top with the rest of the batter.  Bake at 350 (uncovered) for 24-26 minutes. Let cool. * This recipe is better once totally cooled rather than still warm. enJoy.

I love hearing your feedback and comments!


Wake up with Seriously Easy Better Pancakes

Let me clarify my title – wake up with coffee (or if you are NOT a morning person like me – about 4 coffees)  then proceed to making better pancakes! I know – there’s lot of people out there saying – pancakes – easy – grab the box out of the cupboard add some milk and Bob’s your uncle (well not my uncle but someone’s uncle I am sure)… whenever I hear this or see someone in the grocery store grabbing a box of mix I want to stop them and say “Do you realize how easy it is to make pancakes from scratch?”  and “No – it really takes no longer than making it from the box”.  The difference 2 bowls instead of one and of course the taste.  Not to mention you can actually see what is going into your pancakes.  This is my Seriously Easy Better Pancakes recipe.

Seriously Easy Better Pancakes

  • a touch less than 3/4 c milk + 2 TB white vinegar (mix together and let sit to sour it, while you mix the dry ingredients together) or buttermilk (ideally you want 1 1/2TB less than 3/4 cup)
  • 1 cup all purpose flour
  • 2TB sugar
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 egg (beaten)
  • 2TB butter – melted
  • wet ingredients to dry ingredients.  Mix.  Add jam.  (you can make t1 tsp vanilla (try to get real vanilla not extract)
  • 3TB strawberry, raspberry, blueberry or your favorite homemade jam
  • Mix the milk & vinegar, and let sit. In another bowl, mix all dry ingredients together and whisk together to mix and remove and lumps (or sift).  Add butter, vanilla and egg to milk & whisk.  Add to dry ingredients and whisk.
  •   Heat pan on Med – High (on my stove that’s about a 6), add cooking spray, mist with EVOO or add butter.  Pour some batter onto hot pan. Flip part way thru cooking.  You will know when to flip pancake when the batter gets bubbles in the middle.
  • Top with butter and serve – as an added treat sprinkle with powdered sugar.  These are sweet & delicious – you may want to try them before adding syrup.

Hint:  Make extra so you can wrap them up and freeze – pop them in the microwave for 1 minute in the morning for a breakfast on the go during the week.   enJOY .

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In the Stoup-Italian-style Chicken Meatball Stoup that is!

I won’t lie – stoup isn’t my expression I stole it from Rachael Ray – it’s a soup that eats like a stew! Not only that – but its perfect for a rainy day like today.  This is a recipe – adapted from Rachael Ray’s Just In Time Cookbook, (Double Dumpling Chicken Stoup) I just tweaked it a bit for our family and – well what we had in the fridge at the time!  I consider this one kid friendly – the 4 and 6 year old both liked it – and my 40 year old kid (AKA Dad) wasn’t even finished his second helping when he declared “This is definitely a keeper! ”  I reheated some for lunch and he took some for work and it will reheat beautifully.

Italian Chicken Meatball Stoup (Joy style)

  • 2 TB EVOO
  • 1-2 broccoli stalk – peeled, half chopped into small pieces, the other shredded with a grater (keep the florets for another dinner)
  • 4 medium to large carrots – peeled, trimmed and shredded using a grater
  • 1 small – med zucchini – peel and chopped or shredded
  • 1 red onion – peeled and grated or chopped finely
  • 2 dried bay leaf
  • 2 cups chicken stock
  • 4 cups veggie stock (I use homemade stocks with no salt added so adjust seasoning accordingly if you are using store-bought stock)
  • 1LB extra lean ground chicken
  • 1 egg – beaten
  • 1 tsp minced garlic
  • 1/4 tsp ground nutmeg
  • 1/2 cup Italian Bread Crumbs (I use ones that contain a bit of Romano cheese as well as seasoning)
  • 1/2 cup grated (fresh is best) baby Parmesan cheese
  • 1 package (one that feeds 2-4) fresh gnocchi (potato stuffed pasta)
  • 1 cup frozen peas – thawed
  • salt & pepper to taste

Heat a soup pot (large saucepan) over med-high heat.  Add oil to hot pan, allow to heat for a couple of minutes.  Add onions, broccoli and zucchini and saute for 5 minutes.  Add the stocks and cover. Bring to a boil and reduce heat.

Meanwhile in a small bowl, mix the ground chicken, garlic, nutmeg, bread crumbs and beaten egg and some black pepper and Parmesan cheese (can also add a bit of salt 1/8-1/4 tsp if desired).  Combine with your hands until thoroughly mixed. Form into tiny meatballs – it will make a lot of meatballs!! – about the size of shelled peanut or walnut.  Add to stoup.  Cook for about 4 minutes (simmering in a slow boil).  Add gnocchi to pot and cook (boil) for another 5 minutes .  Add thawed peas. Turn the heat off and allow to stand in pot for 5 minutes before serving.  We had this garnished with parsley and assorted buns (pumpernickel was my fave). enJOY.

Like it? Tried it?  Leave a comment and let me know!  Visit my Facebook page (Joy In Your Kitchen) or website http://mealsfromjoyskitchen.com to sign up for my newsletter!

It’s all about the breadsticks

Better Breadsticks

Today I thought I would share with you my own recipe for bread sticks.  I mean what kid (or adult??) doesn’t like ooo-googy good bread sticks from those ready to go pizza joints?  My personal fave part! Here at our house we make our own pizza  about once a month, and when we do the kids (big and little) insist on bread sticks too!  Now our home made ones aren’t nearly as salty as the ones you get take out (which is a good thing on my opinion) – one of the reasons being is that I don’t mix any salt with the grated parmesan on the sticks
like most pizza joints do… yes they really do!  There’s never a complaint in this house about it though!  We like to go easier on the butter too – but that’s just our preference – add more or less buttery-goodness as you please!

Start off by making or buying some pizza dough – not that pre-baked one the one you roll out.  What?  You’ve never made pizza dough before ?? It’s really easy!  Here is my super easy recipe.

 Super Easy Pizza Dough

Mix 1.25 tsp yeast with 1/2 tsp brown sugar and 1.5 cup warm water – let sit for 10 minutes.

Once frothy, add a dash of salt, 2TB EVOO &  oregano, thyme, rosemary and basil to taste (or use about 1 tsp Italian spice mix), In a large bowl add that mixture to 3 cups + all purpose flour, and knead about 20 times. Place in a greased large bowl, cover and let rise for 2 hours, punch down, and (optional) let rise again until doubled in size (another 2 hrs). punch down.  hint: if you make sure there is enough flour that the ball is not “sticky” you can freeze for later use at this point as well (make extra!).

For pizza – roll out (it will rise a bit in the oven so keep that in mind when you are adjusting for thick or thin crust), to desired thickness, dust a pizza stone with cornmeal and place dough on stone, top with Marinara Joy, cheese and your favourite toppings. Bake in preheated oven at 425 for 15-20 mins. EnJOY!


Dust your hand with flour.  Take a 2″-3″ piece unrolled raw dough in your hand and roll it between your two hands so it forms kind of worm shape, flip around and do the same thing again.  Continue to make as many bread sticks as you want.

Place on cookie sheet, dusted with cornmeal.  Using a mister spray (or brush) with EVOO and sprinkle grated parmesan cheese over the top.  Bake at preheated 425 degree oven for about 10-15 mins (until top is starting to brown), remove from oven, Brush melted butter over the bread sticks and add sprinkle more parmesan cheese, put back in oven for another 5 mins. Optional – brush again with melted butter (we don’t but lots of people do!) EnJOY – and let me know if there are any leftovers!

Shortcut Alert!!

What?  Why yes, I do sell pizza dough – pre-made and frozen – ready for you to thaw and roll out!  Click here to take a look!

Just because people have request I re-post – once again here is the Fast Food Compared to my food nutrition chart!   How many calories, saturated fat grams, cholesterol and sodium could you cut out by making your own take out or placing orders from a place like mine?

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