Slow Cooker Pork Tenderloin – Easy and Delicious!

It is obvious by now, I’m sure, that I love to cook. The act of preparing a meal is something that puts me into sort of a zen state, it is my time to unwind after a long day at work & the gym.

That being said, there are times when I know I that I am getting a little worn out. With our first rainfall in Vancouver since July happening just over the weekend, Monday was a perfect day to dust off my slow cooker and let it do my work for me.

My recipe is especially great because the ingredients can be placed in your removable slow cooker pot the night before you plan on making this dish, so that all you have to do is turn your slow cooker on low before you leave for work. By the time you arrive home, your meal will be basically complete. Depending on your schedule, this tenderloin could be removed after 8 hours – this particular day’s schedule required a 10 hour slow cooking.

Get ready for fall-aparty goodness!



  • 1 2-3lb pork tenderloin
  • 1 envelope onion soup mix
  • 1 cup of water
  • 2 carrots, chopped
  • 1 medium sized yellow onion, chopped
  • 1 sprig fresh rosemary, finely chopped (or 1 tsp dried)
  • 1 small can low-sodium beef broth
  • salt & pepper, to taste
  • 2 tbsp margarine
  • 2 tbsp whole wheat flour


  • Place tenderloin in slow cooker over a bed of carrots and onion
  • Whisk onion soup mix, water, rosemary, beef broth, and pepper together then pour over tenderloin
  • Turn slow cooker heat to low, set timer for 10 hours, and put lid firmly in place – then walk away
  • Once time has expired, remove tenderloin (carefully, since it will want to shred) to cutting board and tent with foil
  • In a saucepan, melt butter over medium-low heat, and whisk with flour til it forms a paste. Whisking continuously, slowly add 2 cups of reserved liquid from slow cooker
  • Bring sauce to a boil, then reduce to low heat. Season to taste with salt & pepper, then cover until ready to serve.
  • Slice tenderloin (supporting meat on either side of your knife with your fingers) into medallions and serve with vegetables and crusty bread

Happy Eating,



Family Recipe: The Best Damn Chili

I’m giving you a recipe that is very close to my heart.

It is not glamorous or pretentious, requiring hours of technical precision.

It is my mother’s, and while I can list ingredients and walk you through how it’s made, mine never tastes as good as hers. Call it what you will, the woman just does it special.


  • 2lb extra lean ground beef
  • 1 can condensed Campbell’s tomato soup
  • 1 can red kidney beans, drained
  • 1 can beans in tomato sauce
  • 1 medium yellow onion, diced
  • 1 green bell pepper, diced
  • 3 tbsp chili powder
  • 1 tbsp garlic powder
  • 1 tsp salt
  • 1 tbsp black pepper
  • 1 tsp cayenne powder


Cook ground beef & onion over medium heat in frying pan, then drain fat.

In a large saucepan, combine beans, kidney beans, tomato soup, & spices. Stir well over medium heat adding ground beef slowly. Let simmer for 30 minutes, covered, on low heat.

Serve over rice or mashed potatoes.

Note: This freezes really well. You can portion them into Ziploc bags and freeze flat.

Happy Eating,


Kait’s Recipe: Cheesy Chicken & Broccoli Casserole

Autumn is coming, y’all.

Dust off your slow cookers and gravy boats, order your turkeys (can you believe we are only a couple of weeks from Thanksgiving?) and watch for my comfort food recipes here.

While I will miss summer, I sort of love being in bed when it’s raining, blankets around my chin. I love the way my apartment smells when there’s something delicious in the oven, something that has been lovingly coddled all day. Sadly those food adventures are saved for weekends, but I have an arsenal of recipes that are quick and soothing after a long day of work.

This recipe was concocted in the interests of convenience and a general love of anything containing creamy, tender chicken and is perfect for leftovers. Enjoy!


Autumn Chicken & Broccoli Casserole


  • 8 boneless, skinless chicken thighs, cut into bite sized pieces
  • 1 head broccoli, chopped
  • 2 tbsp extra virgin olive oil
  • 2 cloves garlic, minced
  • 1 medium onion, chopped
  • 1 can low fat cream of mushroom soup
  • 1/2 cup 1% milk
  • 3 cups whole wheat Rotini pasta + 2 cups salted water
  • 1 tsp each pepper, salt, oregano
  • 1/2 tsp cayenne
  • 1 cup grated medium cheddar cheese


Preheat oven to 350 degrees.

Cook chicken with olive oil, garlic, and onion in a sautee pan over medium heat.

While cooking, mix milk, soup, and seasonings in a small bowl. Add to chicken, and reduce heat to medium-low.

Start your pasta – let boil until pasta just reaches al dente (‘to the teeth’) texture. In the last minute of boiling, add broccoli to the pot and drain both.

Combine pasta and broccoli with your chicken mixture in the sautee pan, stirring well. Add to casserole dish.

Top with grated cheese, then cover dish with foil and bake for 20 minutes, or until the cheese has melted.

Et voila!

Serve with garlic bread for a comforting meal on a rainy day.

Happy Eating,


Kait’s Recipe: Roast Beast!

Recipe: Roast Beast!


Sunday Dinner. Two words, so simple, words that have always conjured up feelings of comfort and happiness in my mind. What meal is there more worthy of such an occasion (you only get four per month, you know) than a Roast Beef Dinner?

Ingredients: (Roast Beast)

  • 1 2kg Sirloin Tip Roast
  • 2 tbsp olive oil
  • 1 tbsp pepper
  • 1 tsp oregano
  • 1 tbsp salt
  • 6 cloves garlic

Preheat oven to 500 degrees.

Combine minced garlic with all spices and olive oil.


Slather your roast with the garlic mixture & place it in a roasting pan that has been lined with tinfoil.


Once your oven has finished preheating, place roast inside. Roast at 500 degrees for 30 minutes, then turn heat down to 275 degrees and continue roasting for an additional 90 minutes. Cooking my 2kg roast this way resulted in a beautiful medium rare.


Remove your roast from the oven to a plate to rest for 30 minutes, tented with foil.

While your roast is resting, beautiful juices will drip out.

To make a gravy with these, use the following directions:


  • Loose drippings from roasting pan & resting plate
  • 1 cup low sodium beef broth
  • 1 tbsp flour
  • Salt & Pepper to taste
  • 4 Crimini mushrooms, sliced
  • 1/2 yellow onion, diced
  • 1 tbsp light margarine

Heat margarine over medium-low heat, add onions and mushrooms. Once softened, add meat drippings.

Whisking constantly, add flour til thickened.

Add beef broth slowly, continuing to whisk.

Add seasonings, then bring to a boil.

Reduce heat, simmer for 5 minutes then serve.



Paired with the beautiful, thinly sliced roast beef, oven roasted carrots, and scalloped potatoes, this really was a meal worthy of mention.

Happy Eating,