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Shepherd's Wellness Blog



October Update

Greeting friends, 

I am trying something new this year and not doing a set menu for awhile, but taking personal orders, conducting consultation's and continuing with cooking classes. Please feel free to reach out. I make salads, soups and full family size meals. Healthy, organic and packed with flavour. 

Cater a dinner, send a meal to a sick friend or simply make your life easier and add some healthy pre-made food to your week.


Hello From Shepherd's Wellness

July 2023

Greetings friends, 

It has been a while since I updated my website, I apologize for the delay.  Summer is in full swing and I hope all of you are taking it all in and enjoying yourself. 

For those who are familiar with my summer services, I normally don't provide a monthly menu but do personal catering and requests. 

Many of you have continued to order from me, so thank you I am very grateful.  I am still providing the 7-day prep and consults for those who need to aid a problem or change their diet. I am here to help.

As a nutritionist I am now affiliated with Fullscript, a service for practitioners to help their clients with supplements.  I can help guide and handpick the right supplements, have them delivered to your front door and provide up to 25% off the cost.  I have access to hundreds of companies, including many of the Naturopathic products some of you may have a hard time finding in the stores.   If this is an option you would like to explore, please do not hesitate to reach out. 


Unfortunately, our Federal government has just past a bill that will make it very difficult to get your vitamins and natural products in the near future.  It is disheartening that they are strangling the natural industry with red tape and regulations which will make it almost impossible to continue producing many of the wonderful supplements you are perhaps using. 

If you want to know more information I urge you to go to see first hand what is going on.

Write a letter to your MP, together we need this stopped before it is fully enforced, eliminating all that is natural and good. If they win, many products will disappear and the ones that remain will be much more expensive.  Not to mention destroy all of us in this industry who have proven these are tried and true for maintaining health.

This will be disastrous to many. 

As someone who has placed much faith in this industry and seen first-hand results personally and professionally, we must take a stand and share our voices.  Silence is not an option.  Of course, they will make up lies and deceive the mainstream to believe that natural is not safe, pushing pharmaceuticals as the safe route. We all know this is not the case.

Once again I urge you to reach out to me or take the power into your own hands and find out the truth. 

Deception is everywhere lately. 



Hello From Shepherd's Wellness

March 5th

Hello Friends,

Can you believe it is March?  Spring is just around the corner and days are getting longer (which makes me smile) March is generally a busy month for travel and wonky weather which is why it is important to keep your diet balanced. 

So in saying that I picked hearty but "spring" like soups for this month. Hope you enjoy them as much as I do. 

Note : all soups will be in 32 oz containers which works out to 4 cups or 2 full servings depending on how you portion your food. 

I am offering consultations for those who want to keep their immune systems in tip top shape and I also provide  7 day prep for those who need to have food ready and at their finger tips.  

Peanut Butter, Lentil, and Chickpea Soup

Hands down delicious, this combination of ingredients is an absolute winner, the peanut butter gives it creaminess, the legumes add some protein and heartiness and everything else is pure flavour.

Quinoa Veggie Chili

Slight twist on traditional chili, packed with lots of veggies and all the chili flavours, with the added bonus of quinoa for  protein and fiber.  Would be great with sour cream and avocado.

Chicken Soup with lemon Orzo

This soup is fresher, zester, lighter spin on a traditional chicken noodle soup. Zesty lemon, the peppery seasoning of the chicken for a helpful hint of spring after a cold winter. 

Creamy Mushroom Soup

All hail the mighty mushroom, there is something so yummy about sautéed mushrooms and fresh herbs. Mushrooms  not only have protein they are also very good for your immune system. This soup comes with garlic croutons for an added touch. 

Hello From Shepherd's Wellness

February 1st

Hello Friends,

I hope everyone is surviving the winter so far,  the cold has certainly settled in and I think we are in for a deep freeze February. 

Some of you may know I just recently lost my grandmother, so in honour of the cold month ahead and memory of our wonderful GG (great grandmother) I decided to create a menu that is healthy but comforting. These were some of her favourites, I can see why.  

I also wanted to touch on the fact that some of you may be dealing with SAD, Seasonal Affective Disorder or commonly known as the  winter blues, these months come packed with a lot of holidays that can be emotionally draining. Combine that with minimal time in the sunshine, especially if you work in an office, and cold weather that seems to scream “stay home and get in a blanket,” and it’s no wonder that people tend to be a bit anti-social and grumpy from November until about April. 

Winter depression is not uncommon, while the exact reasons for SAD aren’t clear yet, it’s believed that a vitamin D deficiency and a lack of sunlight keep a part of the brain, the hypothalamus, from working properly, leading to a disruption of circadian rhythms. When our circadian rhythms are out of whack, it can affect our levels of melatonin and serotonin. Sugar addiction and cravings for carbs and other comfort foods are also common in people with seasonal affective disorder.

In saying that, if this is sounding like you there are ways to combat the low energy, terrible sleeps, lack of concentration and sex drive.  Increasing your vitamin D3 levels, getting outside, doing more exercise and eating a diet with lean protein, leafy greens and healthy fats will help curb the sweet tooth and well help keep the pounds off. 

Not all of us can escape Ontario's winter, so please if you need help don't hesitate to reach out.  

I hope everyone has a wonderful month, 

Let's take a look at the menu!


Note : all soups will be in 32 oz containers which works out to 4 cups or 2 full servings depending on how you portion your food. 

I am offering consultations for those who want to keep their immune systems in tip top shape and I also provide  7 day prep for those who need to have food ready and at their finger tips.  

Creamy Curried Cauliflower Soup

This soup is creamy thanks to the pureed cauliflower and coconut milk, which balances the spicy curry, topped with spiced pumpkins seed and pomegranates giving this soup exceptional flavour and texture.

Creamy White Bean Noodle Soup

A mix of vegetables simmered with Italian seasonings, a splash of wine, kale, white beans, and noodles.  This soup is hearty, full of greens, and so delicious. Great for just about any night of the week. Break out the crusty bread and some parmesan and you got a whole lot of yum!

Moroccan Tomato Soup

Tomatoes, smoky, fiery Moroccan harissa sauce, and creamy coconut milk, all come together to create a delicious rich bowl of tomato soup that’s a flavorful twist on the classic.  Topped with crispy chickpeas for a completely vegan tomato soup . Serve with garlic naan or a simple grilled cheese, for the perfect meal any night of the week.

Peanut Noodle Soup with Lime Mango

Spicy, gingery, peanutty, coconutty, and just a little salty, plus a little sweet. YUM. I added a couple of bunches of broccoli for some much needed veggies, a good amount of peanut butter, plenty of coconut milk, and topped each bowl off with fresh mango and lime zest. It’s simple, filling, healthy, and cozy.

Hello From Shepherd's Wellness

January 9th


Happy New Year to all!, I hope all of you had a relaxing and healthy Christmas break. 

I know it has been a hot minute since I posted, December I had decided to step away from the monthly menu and boy was that a smart move! I was blessed with so many caterings that my days were filled to the brim.

Fear not, we are back and starting the year with clean, anti-inflammatory, nourishing soups for those who many over indulged over the holidays. 

All of these soups are very clean, have good proteins, fiber and of course lots of veggies.  If you need to cut back or reset your digestive tract, these are for you!


Remember all soups will be in 32 oz containers which works out to 4 cups or 2 full servings depending on how you portion your food. 

I am offering consultations for those who want to keep their immune systems in tip top shape and I also provide  7 day prep for those who need to have food ready and at their finger tips.  

Have a beautiful and healthy month.

Now let's look at this menu.....

'Golden Lentil Soup

Slightly spiced with all your warming spices  garlic, turmeric, ginger.  Packed with protein and fiber from lentils and fresh kale and tomato, perfect for those days you have a chill, or need something healthy to fill you up. Vegan and gluten free.

Mean Green Detox Soup

This soup is filled with all the things that make me feel good. For my veggies, I went with carrots, broccoli, kale, and purple cabbage. Then I seasoned it up with loads of fresh ginger, garlic, cayenne, tamari sauce and a splash of apple cider vinegar. Next I added lentils for heartiness and then finished the soup off with some fresh parsley, lemon juice and parmesan  It’s basically perfection in a bowl and so super healthy.

African Peanut Stew

This wholesome peanut-based dish takes inspiration from a West African groundnut stew. Soothing, lightly spiced and vegan, it is enriched with chickpeas, spinach and natural peanut butter, sweet potato and tomatoes. Rich and hearty.

Vegan Carrot, Sweet Potato and Ginger Soup

With hints of lime and cinnamon, made smooth by coconut milk,  and topped with fresh herbs.  Another soup to soothe the soul as we get through this chilly weather. Also easy on the digestive tract and anti-inflammatory. Vegan and dairy-free.

Hello From Shepherd's Wellness

November 1st 


Happy November!  Here is the menu for this month, decided to keep it simply and soothing for all of those who may be fighting the flu or those who want some real healthy comfort food.

Remember all soups will be in 32 oz containers which works out to 4 cups or 2 full servings depending on how you portion your food. 

I am offering consultations for those who want to keep their immune systems in tip top shape and I also provide  7 day prep for those who need to have food ready and at their finger tips.  

If you are thinking of hosting a party and need some catering please reach out to me soon, as I am getting booked up!

Have a beautiful and healthy month.

Now let's look at this menu.....

Tuscan Bean Soup

A classic Tuscan bean soup and is a feast for the eyes with so many coloured veggies like carrots, tomatoes, kale and tones of herbs. Get out the crusty bread and enjoy!

Spicy Black Bean Lentil Chili

This is a cozy meal, packed with lentils and black beans,  it has such a rich  flavour that even the meat lovers will enjoy this chili. Top this with some cheddar cheese and sour cream, so good.

Curried Sweet Potato and Cauliflower Soup

Super creamy and rich in texture, this soup is packed with nutrients from the cauliflower and sweet potato with a little added heat from the curry. Topped with seasoned pumpkin seeds, pomegranates and fresh herbs. 

Potato, leek and Parmesan Soup 

This soup is sooo, good! With hints of rosemary, creamy leeks, potato and salty parmesan to balance it out. Comfort food.

Hello From Shepherd's Wellness

October 4th 

Hello Folk's

I am please to release the first "monthly menu" for Shepherd's Wellness.  All of these meals will be freezer friendly and will start at 32 ounce containers (basically two servings) and as you will see I will provide a brief explanation for each one.  Some of these do have meat in them, so please take the time to read the description.

You can order as many as you like over the month and pick up or delivery days will remain for Tuesday and Thursdays but will be after 4pm. 

I hope everyone enjoys the new format and please if there are any questions do not hesitate to ask. 

I wish everyone a wonderful Thanksgiving!

Italian Wedding Soup

Despite what you think this is actually not served at weddings. Rather the name comes from that fact the flavours  - marry so well together. 

This soup has season ground chicken with lots of herbs and spices, cheese tortellini and lots of fresh vegetables.  A healthy meal on the go, grab some crusty bread you got the perfect fall meal. 

Creamy White Chicken Chili

Creamy White Chicken Chili is the perfect bowl to warm up to on a cold fall/winter day. Made with poblano peppers, jalapeños (for just the right amount of heat), and shredded chicken. It’s spicy, creamy and so delicious. Top each bowl of chili with fresh cilantro, and avocado too.

Spiced Lentil Soup

This soup is creamy from coconut milk, spiced similarly to butter chicken, the lentils keep this dish filling and hearty without the meat. Lots of fresh ginger and fresh herbs to top it.  What I like to refer to as soul food.

Hello From Shepherd's Wellness

September 16th


I hope everyone is well and is adjusting nicely as we transition to the cooler weather, new routines and get ready for winter.  I wanted to take a minute to highlight some changes with Shepherd's Wellness.

I am happy to announce that coming in October I  will be bringing back a menu which is super exciting for me as I do miss all of your lovely faces, however there will  be some changes that I want to mention.  Instead of a weekly menu it will be a monthly menu, the food offered will be freezer friendly and in larger units. I will be primarily focusing on soups, stews and sauces to help you get through your winter months. Some dishes also will offer a meat option for those who prefer to have this.  

I will send out the menu at the beginning of  each month, at this point you are more then welcome to order as many times as you want from this "monthly menu" there are no limits, and of course I will still be offering catering for all those who need a dinner or event catered.  A big thank you for those who did use me for the summer months.

I also will continue to offer 7 day prep for anyone who is interested in this service.

I look forward to seeing all of you again, please reach out if there are any questions. 

And look out for my new menu come October! 

Hello From Shepherd's Wellness

August 2nd

It has been a hot minute since I have posted anything on here, many of my clients whom used me on a weekly basis already know I decided in June to step away from the menu for the summer.  Speaking of summer, can you believe we are half way through it already? August long weekend is normally the turning point for many us, days are getting a bit shorter and the last few weeks lay ahead so make sure to take in the sweet summer of Ontario, as it goes so quick...too quick.

I hope all of you have been making the most of what I think is my favorite season, embracing the warm weather and getting out and enjoying nature. This tends to be are best time to socialize, get out and move our bodies not mention the abundant of  vegetable and fruit at our finger tips, as gardens start to harvest their wares. 

On June 25th, sadly I lost another client and friend to breast cancer.

Carolyn, was a fighter, had a tenacious heart and a passion for life. She fought for three hard years. I miss her dearly.

I had the  honour of spending time with her at her home and her last two weeks in hospice and  inspired me to bring on this other new venture Just Because Personal Assistants.

JB Assistants is a collaboration to bring a much needed service to those who are overwhelmed, too busy or simply just in need a helping hand.  This service includes just about anything kind of job from helping someone pack a space, organizing a room/house etc.., helping with a death, or simply doing things you don't have time to get too. 

Every job is priced fairly and will be done with integrity and skill.  

I would love if my existing clients gave us a hand in promoting this new venture and if you know of anyone who would required some kind of help to pass along my information. 

I am so grateful for all your support in the past 3 years with Shepherd's Wellness and know I am not going anywhere. 

So on that note if anyone is also looking to strengthen their immune system before the fall please do not hesitate to reach out. 

As of right now I will be back in a few weeks with a new menu!

We all must stand together, unity will give us strength as we move through these uncertain times. 

Enjoy your August, sending many blessings.

Hello June

May 30th - June 3rd

Another month upon us, June is a fun month with kids winding down from school, cottage trips and settling into real summer weather. Since summer is so short lived  in Ontario, I think many of us value this time which is why it goes so fast (at least for me).  The abundance of food that starts to appear is also exciting, as Ontario embraces their own crops again and we have the opportunity to support and eat local. I urge you to do this, as the inflation of food prices continue to surge, do your research. See what locally is around you. These small businesses and farms need our patronage.  Or perhaps this is the year you start growing some food in your own backyard, have fun with it, especially if you have kids. Gardening is not only resourceful but also healthy and a good way to integrate exercise for those who are less mobile.  Connecting with nature has many benefits for the soul and our overall well-being.  

With that being said, let us take a look at the menu for this week!

Greek Pasta Salad - This is a lovely summer pasta dish, with lots of Greek flavours , roasted red peppers, tomatoes, red onion and cucumber. It is all tossed with an herby, bright Greek inspired lemon and red wine vinaigrette. Topped with feta and a lemon cashew parmesan.

Curry Quinoa Bowl - This bowl is a winner, quinoa, grapes, mix greens, chickpeas, celery, fresh veggies and herbs, mixed with a light and creamy curry dressing.  Makes a great side or a light meal on its own. 

Soba Noodle Salad - This tasty Soba Noodle Salad is not only vegan, but also gluten-free and nut-free! With a dressing that's packing a punch of flavour with tahini, rice vinegar and garlic, this salad is quite addictive. Lots of fresh vegetables, marinated tofu for protein, and herbs.  So good.

Caprese Bowl - Italian deliciousness, buffalo mozzarella, arugula, rice, tomatoes, fresh basil and a yummy Italian summer dressing.  Would pair well with  chicken or fish and a nice crusty loaf of bread. 

Keeping it Clean and Healthy

May 16th - 20th

Hello Everyone,

It was an amazing week for weather, and most certainly has inspired me to dig in to my salad recipes this week.  I try to keep the menu interesting and evolving with the seasons, focusing on healthy clean meals that are full of flavour. Remember at the end of the day eating should be an experience not simply a necessity.....let us take a look what is coming up this week!

Summer Salad - It seemed fitting with all this nice weather to create a fun salad, salty parmesan, avocado, sweet strawberries, crunchy pita chips and some fresh veggies and a classic balsamic dressing. Healthy and fun.

Burrito Bowl - this is a deconstructed burrito, Mexican rice, Pico de Gallo, guacamole, tortilla chips, black beans, cilantro, cheese, and fresh veggies. So good.

Loaded Quinoa Bowl - This bowl has everything, quinoa, veggies include roasted red peppers, sun-dried tomatoes, marinated artichokes, cucumber, zucchini, cherry tomatoes, radishes, fresh spinach, basil and mint, all on top of a healthy helping of homemade hummus.  This was a popular one from last year, so I thought I'd bring it back.

Mediterranean Smashed Chickpea Sandwich with Tzatziki Aioli - This creamy, tangy, salad is fantastic with crunchy red onion, red peppers, sun dried tomatoes, fresh tomatoes, fresh basil and protein packed chickpeas.  I serve it with a fresh croissant but also makes a great topping on salad or eat with crackers. 

Happy Mother's Day

May 9th - 13th

Wishing all my mom's out there this weekend a very Happy Mother's Day! I hope all of you get spoiled by your family, we all deserve it. Celebrate your hearts out.

Being a mom is a blessing, a gift, a relationship that never ends and a love that never dies. It's the best thing I have ever become, the greatest love I have ever felt and the best part about being me. I cannot imagine my life without my children.

Now let's look at this week's menu.

This Week's Menu

Wonton Soup with Sesame Chili Oil - Classic Chinese inspired wonton soup is so good, wontons simmered in a warming soy sauce based broth. Add fresh flavor with ginger and garlic. Add color with charred baby bok choy. I like to finish each bowl off with an addicting toasted sesame chili oil spooned over each bowl. 

Vietnamese Rice noodle Salad with Mushroom and Peanut Vinaigrette - A mix of lettuce, carrots, cucumbers, rice noodles, crispy shallots, and grilled sesame marinated mushrooms caps. Add in some heat with a spicy peanut vinaigrette, then balance it all out with a squeeze of lime. Best part? …this salad is naturally vegan, and gluten free too.

Brown Butter Corn and Feta Orzo - orzo pasta is tossed in a browned butter pan sauce with sweet caramelized shallots, charred corn, cherry tomatoes, fresh herbs, and salty feta cheese. Every bite is layered with delicious fresh flavors.

Creamy Garlic Coconut Noodles with Crispy Turmeric Cauliflower - Turmeric Cauliflower and Garlic Noodles. Cauliflower tossed with turmeric and black pepper, roasted until crispy, then served over saucy garlic butter rice noodles and topped with a spritz of lime and fresh Thai basil. So delicious! Every bite has hints of crispy, creamy, spicy-sweet flavor.

May 2nd - 5th

Greeting friends and hello May! We are going to get right to the menu this week. If anyone has any questions please do not hesitate to reach out.

Creamy White Bean lemon Pesto Orzo Soup - Kind of like creamy risotto, kind of like soup, and so DELICIOUS. This is wholesome but comforting. It’s warm and creamy, swirled with basil pesto, and finished with parmesan and a pinch of black pepper. Doesn’t get simpler or more delicious.

Curry Quinoa Salad - Indian curry, crunchy celery, cashews, grapes, chickpeas, fresh carrot and bell peppers,  this salad is so satisfying and is a healthy option any day of the week. Works well as a side or as main.

Sweet and Spicy Sesame Noodles - A spicy Chinese dish, is warming and beyond good,  the sauce is a mix of tamari, ginger, honey, peanut butter and garlic, toss in your rice noodles and sautéed mushroom's, green onions and a homemade chili oil. Chicken would complement this dish well for those who need a bit more protein.

Green Curry with Sesame and Broccoli - Coconut green curry served on basmati rice with broccoli and fresh herbs. Simple but so delicious. This dish is vegan and gluten-free.

April 25th - 29th

Hello Friends, 

As we begin to transition to warmer weather, some may be wanting to shed some of their winter weight.  So I thought I would share some tips on how to make a healthy smoothie.

I am a huge smoothie fan, they are fast, easy and anyone can make them, including the kids. 

Smoothies truly are a powerful way to fuel your body with a ton of healthy nutrients, that is when… done right! They are quick to make, easy to grab on the go and require very little energy to digest (i.e. no food coma). They are the perfect beauty food and taste delicious and make a good meal replacement! Honestly, smoothies are a win-win situation, but again only when they contain the right ingredients! Indeed, not all smoothies are created equal…

You simply need to learn a few basic principles and follow these simple guidelines:

The do’s of creating a healthy smoothie

1. Pick the right ingredients

The whole purpose of you making a smoothie at home is to consume a healthy drink . Therefore, you want to avoid nasty ingredients, such as refined processed sugar, syrups, food colourants, dairy (I would not recommend it as it can create a lot of internal inflammation and cause a lot of mucus within the body) or even: fruit juices. Yes, fruit juices are not as healthy as you may think. They are often made with pureed old fruits or from fruit concentrate. All of the healthy fibers and vitamins are pretty much gone as well. Do yourself a favour, if you wish for a orange flavoured smoothie, simply take a whole orange with some added water. That would be a much healthier option.

Some other healthy and clean alternatives for the base of your smoothies are: filtered water, coconut water, almond milk, coconut milk, green tea, herbal teas, etc.

Some clean sweeteners options would be: dates, frozen bananas, raw honey, organic maple syrup (do not overdo it, of course), or simply real ripe fruits.

2. Get some protein in there

Your body digests proteins and fats at a much slower rate than carbs. If you want your smoothie to fuel you for a few hours, it is important to include some healthy protein in there. This will also help your body’s metabolism.

Some healthy proteins options are:

Nuts (almonds, walnuts, etc)

Seeds (chia seeds, sunflower seeds,..)

Nut or seed butter (almond butter, sunflower seed butter, tahini…)

Spirulina (yup! A great source of protein)Coconut yogourt or sheep yogourt (if you consume animal products, I would recommend sheep over cow as it digests more easily)

Avocado and Protein powders

3. Add in some healthy fats

Fat is definitely another important macro nutrient that should be included into your smoothies. Not only will it help you feel fuller longer, but it also signals to your brain satiety. Fats are also very important for your brain cells’ functions and to give you energy. A healthy fat will also have anti-inflammatory properties within your body.

Some examples are: coconut oil, avocado, ground flax seeds, flax oil, hemp seeds or hemp oil, chia seeds, almond butter or even coconut flesh.

4. Try some spices and herbs for an extra healing boost

Certain spices and herbs can be so beneficial to the body and can be extremely healing as well. If you take cinnamon, for example, it can help regulate your blood sugar levels. Turmeric is a great anti-inflammatory spice. Ginger, is also great for the digestive system and can help boost your stomach digestive processes.

Certain herbs, like cilantro or parsley, are excellent in aiding your liver detox. So don’t be shy and try adding some herbs or spices in your smoothies.

5. Make it interesting with a superfood or fun topping.

Superfoods are another great addition to your smoothies because they are so jam-packed with nutrients. I usually like to add these into my smoothies:

Spirulina (a real powerhouse)

Bee pollen

Hemp or chia seeds

Raw honey

Raw cacao (for a nice chocolate flavour!)

Raw cacao nibs (for a nice crunchy kick)

Maca powder

Dried cranberries


Coconut flakes

The possibilities and various tastes you can create are endless but always make sure that you include all of your macro nutrients into your smoothie (i.e. a healthy carbs, protein and fat) and choose clean ingredients. 

Extra tip: You don’t always need to add ice cubes into your smoothies, frozen fruits are a great way to get your smoothie to be cold without needing ice.

The best smoothies are the ones that are made by you, that way you can control what is going in them, however, I know when you are out it is always a nice way to treat yourself on a hot day. Just be mindful of the ingredients, so you don't end up drinking a sugar shake.

The combinations are endless and a super way to get lots of good stuff into your diet and staying cool on a hot day.

Okay! On that note let's take a look at this weeks menu. 

Walnut , Avocado and Pear Salad with Marinated Portobello - I love salads, this one is a keeper. pear slices, marinated red onion and Portobello mushroom's, roasted walnuts, creamy avocado, mixed greens and a fantastic balsamic dressing. Packed with protein and surprisingly filling.

Crunchy Dill Pickle Chickpea Pancakes with Lemon Garlic Aioli - These are a pleasant change from the usual  traditional pancake.  I decided to make these gluten-free packed them with shredded carrot and dill pickles. Served with a rich Lemon-Garlic Aioli, crunchy chopped dill pickles, green onion, and fresh dill…this dish brightens up any day.

Zesty Lime Roasted Chickpea and Sweet Potato Salad - this is a warm, bright and flavourful salad not only a  wonderful option but a protein packed bowl. 

Creamy Mushroom, Green Bean and Wild Rice Casserole - This is a a delightful casserole which pairs well with any protein such as fish or chicken. Wild rice, fresh green beans and lots of mushrooms in a velvety, smoky sauce, topped with sliced almonds and breas crumbs

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