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Recipes

Road Trip Snacks: Tzatziki

BT Calgary | posted Tuesday, Jun 23rd, 2015

carrots&dipping

Healthy Road Trip Snacks: Tzatziki with veggies

Courtesy Vincci Tsui, RD

 

Ingredients

  • 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

 

Directions

 

  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

 

Ingredients

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

 

Directions

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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Herbed dipping sauce

BT Calgary | posted Thursday, Jun 18th, 2015

Herbed dipping sauce

Grilled_veg

Make this into a tasty side dish or appetizer by serving with grilled vegetables.

 

Ingredients

  • 1 cup (250 ml) 1% plain yogurt
  • 2 tbsp (30 ml) fresh rosemary, finely chopped
  • 1 garlic clove, minced
  • 1/2 tsp (2 ml) ground cumin
  • Salt and pepper to taste

 

Directions

  1. Combine all the ingredients.
  2. Refrigerate for at least one hour to let flavours blend.
  3. Serve with grilled vegetables.

 

Nutritional information
per serving (15 mL/1 tbsp) Top 5 nutrients
  • Calories: 10
Nutrient % of daily value
  • Protein: 1 g
  • Calcium
2 % / 20 mg
  • Carbohydrates: 1 g
  • Vitamin B12
3 %
  • Total fat: 0 g
  • Riboflavin
1 %
  • Fibre: 0 g
  • Phosphorus
1 %
  • Sodium: 17 mg
  • Zinc
1 %

 

Courtesy Sarah Remmer, Nutritionist dairygoodness.ca

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Fruidelicious And Dip

BT Calgary | posted Thursday, Jun 18th, 2015

Fruit

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.

Ingredients

  • 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)

Directions

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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