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Recipes from Kara...


Blueberry & Basil Mixed Greens with Tarragon Dressing

4 salads, each approximately 1 ½ cups  
Approximately 1 cup dressing


Tarragon Dressing…

3 tbsp. Apple Cider Vinegar (or Rice Wine Vinegar)
1 tbsp. Lemon Juice
1/2 cup (125 ml) Olive oil
3 tbsp. (30-45 ml) fresh Tarragon, chopped
1 tbsp. Honey 
Black pepper, to taste


5 cups Mixed Salad Greens
½ to 1 Bunch of fresh Basil
1 oz. Goat cheese 
½ cup Blueberries (or strawgerries, blackberries, pomegranate seeds)



1.     Use a hand blender or food processor to mix all dressing ingredients.
2.     Season with black pepper to taste. 


4.      Wash salad greens & basil leaves with water.  Dry in a salad spinner or pat dry with paper towel.
5.      Tear leaves into suitable size pieces.
6.      Plate greens on 4 separate salad plates (or in 4 bowls).
9.      Dress each salad with 20-30 ml dressing (1 ½ to 2 tbsp.).
10.  Evenly top each plate of greens with crumbled goat cheese and berries.  


1 serving = 1 ½ cups salad with 25-30ml dressing (1 ½ -2 tbsp. dressing)

One serving = 2 vegetable choices & 3 fat choices  

    • Energy             193 kcals.
    • Carbohydrate   7.3 g
    • Fiber                  1.5 g  (...thus, available carbohydrates = 5.8 g)
    • Protein              2.7 g
    • Fat                   17.8 g (...of which 3.6 g is saturated fat)
    • Potassium        250 mg
    • Phosphorus      58 mg
    • Sodium              55 mg  

NOTESYou can substitute pomegranate seeds, sliced strawberries, blackberries or raspberries for the blueberries.  




Balsamic Glazed Fresh Strawberries

  • This dessert is delicious served as is.
  •  Alternatively, it can be served over angel food cake or over vanilla ice-cream.
  • Go easy on the volume of ice-cream:  
    • 1/2 cup provides approximately 20g of available carbohydrate.
    • Icecream must be counted as fluid.
    • Icecream must be counted as a milk choice. 

YIELD:  4-5 servings

1 lb. (16 oz.) Fresh Strawberries (e.g. amount in one plastic clam shell container)
1 ½ Tbsp. White Sugar
3 tbsp. Balsamic Vinegar
Garnish:         1 fresh Lemon (to grate zest) & Mint leaves
1.      Hull strawberries and cut into bite size pieces (i.e., cut in half or quarter depending on size).
2.      Place strawberries in a bowl. Drizzle vinegar over strawberries, and sprinkle with sugar. Stir gently to combine.
3.      Cover, and let sit at room temperature for 15 minutes. 
4.      Refrigerate for up to 4 hours, until ready to serve.
5.      Divide strawberries into dessert bowls. 
6.   Lightly garnish with grated lemon zest and top each serving with a small sprig of 2-3 mint leaves.
Avoid making this dish more than 4 hours ahead. 
If prepared greater than 4 hours ahead, the strawberries will soften beyond what is desirable.
NUTRIENT ANALYSIS per serving (approx. 2/3 of a cup or 150 ml):
 Energy             53 kcals.
Carbohydrate  12.5 g
      Fiber            1.8 g  (thus, available carbohydrates = 10.7 g)
Protein              0.7 g
Fat                     0.3 g  
Potassium        152 mg
Phosphorus        24 mg
Sodium                 3 mg



Shrimp and Orzo Stuffed Belgium Endive (appetizer)

...plus LEFT-OVERS:  Cold Pasta Salad...or Hot Pasta Dinner

This versatile recipe is really 3 recipes in one.  It can be used as an appetizer when the mixture is served in Belgium Endive scoops.  It can be served as a cold pasta salad.  Lastly, it can be eaten as a hot pasta meal.  That is, leftovers can be heated and served hot, or altnernatively, the entire recipe can be prepared to be served as a hot pasta entree.  

Yield:   6 cups

(i.e.)   filling for 12 Belgium Endive appetizers and

3 cups of left-overs to use as a cold pasta salad or as a hot pasta dinner


2 heads of Belgian endive, separated into leaves.


1 cup orzo pasta

1 ½ tbsp. olive oil

½ tbsp. lemon juice

1 tbsp. Dijon mustard

2 minced garlic cloves

½ red bell pepper (diced)

2 tsp. olive oil

1 shallot, finely diced

2 tbsp. chopped fresh chives

1 celery stalk, finely chopped

2-3 tbsp. olive oil (for sautéing):  
340 g frozen shrimp (0.75 lb.) with shells.  Remove shells and devein shrimp.
2 garlic cloves, minced
1 ½ tbsp. lemon juice

Last minute dressing:  1 tsp. olive oil, 1 tsp. lemon juice, 1 tsp. dijon mustard

Garnish:  Chopped fresh parsley & fresh lemon zest


1.      Bring a pot of water to a boil.  Add orzo pasta and boil for 8 minutes.  Strain and rinse under cold water (to stop the cooking process). 
2.      Combine the 1 ½ tbsp. olive oil, ½ tbsp. lemon juice and 1 tbsp. Dijon mustard.  Add to cooled orzo and set aside in refrigerator.
3.      Sauté ½ red pepper (diced) in 2 tsp. heated olive oil.  After 2 minutes, add 2 minced garlic cloves and continue sautéing until garlic is fragrant. 
4.      Remove red pepper and garlic from heat.  Allow red pepper and garlic to cool before adding to orzo.
5.      Add the raw vegetables to the orzo: chopped shallot, chives and celery. 
6.      Heat the 2-3 tbsp. olive oil in a large skillet …or heat 1 tbsp. olive oil in a medium skillet and repeat as needed to cook all shrimp. 
7.      Add shelled and deveined shrimp in a single layer in heated skillet and cook until pink in color on both sides. 
8.      Add 2 minced garlic cloves for the last 30 seconds of sautéing.  Remove shrimp and garlic from heat.
9.      Once cool enough to handle, chop shrimp into small pieces and toss with orzo.
10.  Just before assembling and serving the appetizer, add the “last minute dressing” ingredients and toss everything to combine. 
11.  Fill each Belgian endive “scoop” (i.e., leaf) with a modest amount of the shrimp-orzo mixture. 
12.  Top with fresh chopped parsley and grated lemon zest.   


If preparing the entire recipe as a main entrée…
·         Sauté shallots and celery with red pepper. 
·         There is no need to wait for the vegetables to cool before adding them to the orzo.
·         Chives should be added in their raw form for both the appetizer and entrée forms of this recipe.
·         Don’t cool the shrimp and don’t chop the shrimp after sautéing them.
·         Add the cooked orzo & vegetables mixture to the pan with the cooked shrimp.  Heat over medium-low heat until warm throughout. 
·         Plate and garnish with chopped fresh parsley and/or lemon zest.  ENJOY! 

NUTRIENT ANALYSIS per ½ cup (per 2 stuffed Belgian Endive):   

Energy             139 kcals.
Carbohydrate  14.3 g   
    Fiber            0.9 g (thus, available carbohydrates = 13.4 g)
Protein             7.1 g
Fat                   6.8 g (0.85 g saturated)
Potassium        121 mg
Phosphorus      102 mg
Sodium            207 mg




Peach Country Cobbler

This tasty and comforting dessert can be made with almost any fruit. My two personal favorites are strawberry-rhubarb or peach.

Choose any fruit or combination of fruit to replace the 8 cups of peaches in the below recipe. Hmmmm...mmm good!

E.g. 8 cups of mixed berries or 1/2 strawberries and 1/2 rhubarb.

YIELD: 16 servings


  • You can half the below recipe and use an 8 x 8 inch or a 9 x 9 inch pan which will yield 9 servings.
  • The cooking time will be less if halving the recipe: approx. 35 minutes, rather than 45-55 minutes in the original recipe.



8 cups sliced peaches (frozen or fresh) ...or 8 cups of other fruit

½ cup White sugar

2 tbsp. White flour

Pinch Cinnamon and/or Nutmeg


1/3 cup Non-hydrogenated margarine

¾ cup White sugar

1 Egg

1 ½ cups All-Purpose white flour

½ tsp. Cream of tartar

¾ tsp. Baking soda

½ cup Rice milk

2 tbsp. Lemon juice


1. Heat oven to 375°F (190°C).

2. Combine rice milk and lemon juice. Set aside for at least 10 minutes.

3. Toss all filling ingredients together. Put in a 13 x 9 inch baking pan (non-stick baking pan or a greased baking pan).

4. In a medium bowl, sift (or simply combine) together the flour, cream of tartar and baking soda.

5. In a large bowl, cream margarine and sugar until light and fluffy, using an electric mixer or electric whisk. Beat in egg.

6. Alternate the addition of dry ingredients and rice-milk-lemon-juice to the batter, mixing to combine well.

7. Drop batter by tablespoon over the fruit, leaving nearly 1 inch (2.5 cm) space between the batter and edge of dish.

8. Bake in pre-heated oven for approximately 45-55 minutes or until topping is fully golden and springs back when lightly pressed in the centre. The centre takes longer to cook. The longer cooking time tends to be required if using frozen fruit.


Energy 178 kcals.

Carbohydrate 32.1 g*

Fiber 4.1 g (thus, available carbohydrates = 28 g)

Protein 2.7 g

Fat 4.9 g (0.8 g saturated)

Potassium 134 mg

Phosphorus 43 mg

Sodium 98 mg

* NOTE: The available carbohydrates when using Splenda to replace a ¼ cup of the sugar in the fruit mixture and to replace a ½ cup of the sugar in the topping:

20.5 g of carbohydrate - 4.1 g fiber…thus, 16.4 g available carbohydrate per serving.




Kidney-friendly WHITE Pizza (LOW potassium and LOW sodium! ...unlike commercial pizza)

This easy pizza dough recipe makes a crust that is crispy on the bottom, a bit chewy and of course, delicious! …or as they say in Italy, delizioso!

YIELD: Two 12 inch pizza dough crusts



1 tsp. (4g) Dry active yeast

1 ¼ cup Warm water (very warm to the touch but not scalding or boiling)

½ tsp. Salt

2 cups Bread flour

¾ to 1 cup All-Purpose flour

Olive oil, to lightly coat the inner surfaces of two bowls

All-Purpose flour for dusting (i.e., couple tablespoons)

  • Use either a perforated pizza pan or a pizza stone to cook the pizza in order to get the desired crisp bottom with a chewy middle.
  • IMPORTANT: If using a pizza stone, be sure to heat the oven with the pizza stone in the oven. If you put a pizza stone in a pre-heated oven, it will crack.
SUGGESTED TOPPINGS for both pizzas combined…
½ zucchini, thinly sliced in rounds
½ bell pepper, thinly sliced
¼ onion, diced
16 baby tomatoes, quartered or halved
6 oz. mozzarella cheese, grated
1-2 tbsp. of olive oil to drizzle
2 cups arugula


1. To prepare the dough, sprinkle the yeast over the warm water in a large mixing bowl. Set aside for 10 minutes.
2. To the water-yeast mixture, add the salt followed by the bread flour and mix to combine. Lastly, add ¾ cup of the All-Purpose flour and continue to combine. Mix slowly using a mixer’s dough hook (i.e., speed #1) or mix by hand.
3. Mix for 4-5 minutes using the electric mixer or knead by hand for 10-15 minutes, until the dough is smooth and elastic.
4. Divide the dough into 2 equal halves and place each half in a lightly oiled bowl.
5. Roll each ball in its respective bowl to lightly coat the dough with oil.
6. Cover each bowl of dough with plastic wrap and put in a warm place to rise for 2 ½ hours or until nearly double in size. (If your kitchen is cold or drafty, place bowls on top of the oven or on the counter next to the oven that is heated to 200ºF or 95°C.)
7. Pre-heat oven to 550ºF (290°C). If bowls of rising dough are resting on or near the stove-top, move them several feet away from the oven before heating it to 550ºF (290°C).
8. Once balls of dough have nearly doubled in size, remove them from bowls and lightly dust each ball of dough with flour.
9. Using your fingers (no rolling pin required), stretch out each ball of dough to form a circle roughly 12 inches (30 cm) in diameter.
10. Place one disc of stretched dough directly on the perforated pizza pan (or on a well-dusted pizza peel in order to later transfer to pizza stone). Add toppings and put in heated oven.
11. Bake for 7-10 minutes on perforated pizza pan (or 6-8 minutes on pizza stone), or until the cheese is melted and the edges are puffy and bottom is crispy.
12. Upon removal from the oven, top with raw arugula and drizzle with olive oil. Slice, serve and enjoy.


If using perforated pizza pans and cooking two pizzas at the same time, reverse their positions in the oven after 3-4 minutes. Otherwise, the bottom pizza is likely to burn on the bottom.

NUTRIENT ANALYSIS per slice of pizza with toppings (i.e., 1/8 of pizza):

Energy 132 kcals.
Carbohydrate 18.5 g
Fiber 1.1 g (thus, available carbohydrates = 17.4 g)
Protein 6.2 g
Fat 3.5 g (of which 1.3 g is saturated)
Potassium 101 mg
Phosphorus 97 mg
Sodium 141 mg

Dough can be made ahead and either refrigerated or frozen for later use:

If planning to use the dough the next day…
  • Place the dough in the fridge immediately after covering the bowls with plastic wrap. The fermentation/proofing will occur at a slower rate over a longer period of time at the cool refrigerator temperature.

If planning to use the dough multiple days later…

  • Ferment/proof the dough in the lightly oiled bowl at room temperature until dough doubles in size (approx. 2 ½ hours). Then punch down the dough and store it in the freezer in an air-tight freezer bag.
  • Remove the dough from freezer and allow it to thaw in the fridge. Then bring dough to room temperature before working with it.

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