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Year of Pulses: Black Bean Pico de Gallo Salsa

BT Calgary | posted Wednesday, Feb 17th, 2016


Black Bean Pico de Gallo Salsa


2016 is International Year of Pulses as declared by the United Nations. Take the Pulse Pledge www.pulsepledge.com



  • 19 fl oz (540 mL) canned black beans, drained and rinsed
  • 4 medium tomatoes, diced
  • 1 medium sweet onion, diced
  • 2 jalapeno peppers, seeded and diced
  • 1/4 cup (50 mL) lime juice
  • 1/2 cup (125 mL) chopped fresh cilantro
  • salt to taste


  1. Combine all ingredients in serving bowl and toss to mix.
  2. Refrigerate until ready to serve.

Watch the segment:


Courtesy Sue Spicer, www.foodbydesign.ca

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Chef Eric’s Mozzarella TaterTots

BT Calgary | posted Wednesday, Dec 30th, 2015

Courtesy Chef Eric Larcom.


  • 2 large kennenbeck potatoes
  • ½ cup mozzarella cheese
  • Salt and pepper to taste
  • Cooking oil


  1. Peel and one inch dice Kennenbeck potatoes.
  2. Blanch potatoes in 300°F oil until very Al’dente…Let cool.
  3. Pulse in food prcessor until the poptatoes are the size roughly of a lentil.
  4. Mix in grated mozzarella and for into 1″ X 2″ cylinder, be sure they are packed tight.
  5. Fry in 350°F oil until golden brown.


Serve with your favorite condiment.


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Dr. Pepper Crockpot Ribs, with Herbed Coffee Rub & Cherry Chipotle Glaze

BT Calgary | posted Monday, Sep 28th, 2015

Courtesy Chef Craig Westhaver, CookbookCooks.com

Courtesy Chef Craig Westhaver, CookbookCooks.com


  • 2L Dr. Pepper (more depending on the size of the crock-pot, and amount of ribs used. You want enough liquid to cover the meat)
  • 1 slab of baby back ribs and 1 slab of side ribs 2Tbsp of juniper berries 1Tbsp of Herbed Coffee Rub (available at Cookbook co. Cooks)
  • Optional- 2 handfuls of fresh cherries
  • 1 jar of Cherry Chipotle Grilling sauce (available at Cookbook co. Cooks)


  1. Place ribs (keep them whole), Dr. Pepper, juniper berries, coffee rub, and cherries if using into the crockpot.
  2. Set to Low or if you have a crock-pot with a temperature setting 200-225. Let it go for 6 hours or more.
  3. When the time is done, some ribs will fall off the bone (mmmmmm), use a slotted spoon to fish out the chards of meat.
  4. Place all the ribs and meat chards on a baking sheet to cool, when they are cooling apply a coating of the Herbed Coffee rub to them, rub gently and let sit for about 30-40 min.
  5. Have the oven pre-heated to 250. When the oven is ready, slather the ribs with the Cherry Chipotle sauce and put in oven for 15 min. Check after time and re-apply a bit more glaze bake another 10 min.
  6. Remove from oven, let sit for 5 min. and serve with plenty of napkins and your favorite libation.

Serves 6

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Road Trip Snacks: Tzatziki

BT Calgary | posted Tuesday, Jun 23rd, 2015


Healthy Road Trip Snacks: Tzatziki with veggies

Courtesy Vincci Tsui, RD



  • ½ English cucumber, grated
  • 1 cup (250 mL) low-fat plain Greek yogurt
  • ¼ cup (60 mL) fresh dill, roughly chopped
  • 2 cloves garlic, crushed
  • 1 tbsp (15 mL) olive oil
  • 1 tbsp (15 mL) lemon juice
  • Salt and pepper, to taste




  1. Place the grated cucumber into a clean tea towel or several layers of cheesecloth and squeeze as much liquid out as possible. Set aside.
  2. Place yogurt, dill, garlic, olive oil and lemon juice into food processor or blender. Pulse until ingredients are combined.
  3. Stir in grated cucumber and add salt and pepper to taste.
  4. Makes about 2 cups


Nutrition information (per 1/2 cup)

105 calories, 5 g fat (1 g saturated, 0 g trans), 3 mg cholesterol, 11 g carbohydrate (2 g fibre, 6 g sugar), 5 g protein, 50 mg sodium.

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Roasted Garlic & Red Pepper Hummus

BT Calgary | posted Tuesday, Jun 23rd, 2015

Roasted Garlic & Red Pepper Hummus

Courtesy Vincci Tsui, RD

Makes about 3 1/2 cups



1 head garlic

1 red pepper

1 can (540 mL/19 fl oz) chickpeas, or 2 cups cooked

2 Tbsp tahini

Zest and juice of 1 lemon

1 tsp cumin

¼ cup olive oil

Water (optional)

Salt and pepper, to taste



Preheat oven to 400˚F.

Cut the top off the garlic, exposing cloves. Drizzle with olive oil and wrap in aluminium foil. Roast in oven until garlic is golden and flesh is soft, about 30-40 minutes.

Meanwhile, roast the red pepper next to garlic or on a gas stove top, until skin is black. Place in a zipper-lock bag (or a bowl with saran wrap on top) – the steam will help make the skin easier to remove – until the red pepper is cool enough to handle. Discard skin and seeds.

Place flesh from roasted garlic, roasted red pepper, chickpeas, tahini and lemon zest and juice, and cumin into the bowl of a food processor or blender. Process ingredients until blended. While the food processor or blender is running, drizzle in olive oil and/or water until desired consistency is reached. Season to taste.

Keeps in refrigerator for 4-7 days or in freezer for 3-4 months.

Nutrition information (per 1/2 cup)

190 calories, 10 g fat (1 g saturated, 0 g trans), 0 mg cholesterol, 20 g carbohydrate (4 g fibre, 1 g sugar), 5 g protein, 250 mg sodium.


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Fruidelicious And Dip

BT Calgary | posted Thursday, Jun 18th, 2015


Everyone loves veggies and dip. With this recipe, even the pickiest of eater will be drawn to fruit served in this way. Start with plain yogurt and add just enough sweetness and spice for the perfect coating for juicy pieces of fruit. You can pack them in containers so you’ll have a nutritious snack wherever you are.


  • 1 1/2 cups (375 mL) 2% plain yogurt
  • 2 tbsp (30 mL) liquid honey
  • 1/4 tsp (1 mL) ground cinnamon
  • 1/4 tsp (1 mL) ground nutmeg (optional)
  • 4 cups (1 L) fresh fruit pieces (a mixture of: apple or pear wedges, nectarine slices, banana chunks, pineapple chunks, strawberries, cherries or seedless grapes)


1. In a bowl, whisk together yogurt, honey, cinnamon and nutmeg (if using). Portion into small bowls or airtight containers. Serve immediately or cover and refrigerate for up to 2 days.
2. On serving plates or portable containers with lids, arrange fruit pieces around bowl or container of yogurt for dipping.

Tip: If you like to eat frozen fruit, you can use some fresh and some frozen, but don’t let the frozen fruit thaw – it will get too soft and watery for dipping.




Nutritional information
per serving
Calories: 162
Protein: 6 g
Calcium 17 % of daily value
Carbohydrates: 33 g
Vitamin C 54% of daily value
Total fat: 2 g
Vitamin B12 26% of daily value
Fibre: 2.7 g
Riboflavin 16% of daily value
Sodium: 66 mg
Phosphorus 15% of daily value

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Tempura Tofu & Vegetables

BT Calgary | posted Monday, Apr 13th, 2015

Tempura Tofu & Vegetables
(yields 5)


  • 1 Package Firm Tofu, Drained and Large Dice
  • 1 carrot, sliced on angle
  • 2 red pepper, seeded and cored slice into large strips
  • 10 mushrooms, cleaned
  • 5 green onion, cut in half
  • 1 cup flour
  • 1 tablespoon cornstarch
  • 1½ cups ice cold water
  • Pinch salt


1. Pre heat deep fryer to 350.F
2. Drain and cut tofu, dry in paper towel, prep all vegetables make sure to keep vegetables separate from each other.
3. Mix flour, cornstarch, ice water and salt together.
4. Cooking each vegetable separately, add carrots into batter and gently place vegetable into fryer. Cook until golden brown 2-3 minutes. Take out of fryer and season with pinch of salt.
5. Once all vegetables are cooked add Tofu and cook 1-2 minutes


Ponzu Sauce
(yields 1 Cup)

  • 1/2 cup fresh lime juice (or a combination) or 1/2 cup lemon juice (or a combination)
  • 2 tablespoons rice vinegar
  • 1/3 cup soy sauce
  • 2 tablespoons mirin (sweet rice wine)
  • 2 tablespoons light brown sugar

1. Whisk together juice, vinegar, soy sauce, mirin and brown sugar. Let sit at least 15-30 minutes to marry flavors. Store covered and refrigerated for up to 3 days.

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