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Recipes

Honey Bourbon Fruit Salad

BT Calgary | posted Monday, Aug 17th, 2015

good_eats2

Make this salad in the summer when melon is ripe and plentiful. In the fall or winter, be sure to allow fruit to ripen fully before assembling the salad. Berries are another great option and add beautiful color to this fragrant salad.

 

 

Ingredients:

  • 4 cups of fresh fruit such as honeydew, cantaloupe, watermelon or strawberries, cubed
  • ½ cup liquid honey
  • ½ cup bourbon
  • Juice of 1 lime
  • ½ teaspoon dry mustard
  • ½ teaspoon sea salt
  • ½ cup fresh mint, thinly sliced

 

Method:

  1. Combine all the ingredients for the dressing and toss with the fruit until lightly coated, careful not to bruise the fruit.
  2. Let it marinade for 30 minutes (or longer) gently tossing every 10 minutes to circulate the dressing evenly.
  3. Place into individual bowls, sprinkle with mint and serve.

 

If you are not fond of bourbon, rum or brandy is a nice substitute.

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Blueberry Mango Colada Salad

BT Calgary | posted Wednesday, Jul 15th, 2015

BLUE APPLE SALADPer Portion: 130 calories, 1g fat, 1g protein, 31g carbohydrates

Ingredients:

  • 2 cups fresh blueberries
  • 2 mangos, peeled, seeded and sliced (about 1-3/4 cups)
  • 1/4 cup frozen piña colada mix, thawed
  • 1 tablespoon dark rum (optional)

To Make:

In a large bowl, combine blueberries, mangos, piña colada mix and rum. Into 4 martini glasses or dessert dishes, spoon fruit mixture, dividing evenly. Garnish with blueberries, mango slices and thin lime slices threaded onto long toothpicks, if desired.

Yield : 4 portions

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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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Superpower Smoothie

BT Calgary | posted Friday, Mar 6th, 2015

SUPERPOWER SMOOTHIE

 Kelptini

Calling all kids (and parents/caregivers)! This groovy green smoothie tastes great and is packed with power!  Blend this up for a superhero snack.

 

Ingredients

  • 2 cups frozen mango pieces
  • 1 can 398 ml (14 oz) unsweetened pineapple including juice
  • 1 cup unsweetened apple, mango or tropical juice
  • 2 cups kale (wash and remove tough stems)

 

Method:

 

  1. Place all ingredients into a blender a blend until smooth.  Serve immediately.

 

Makes 4 Servings. 

Per serving: Calories 155, Carbohydrates 38 g, Protein 1.6 g, Fat 0.5 g, Fiber 3.2 g

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Lobster Rangoon with Fruit Compote

BT Calgary | posted Monday, Nov 17th, 2014

Lobster Rangoon with Fruit Compote
lobster_2

Ingredients:

  • 1 live lobster (about 1 1/4 lbs.) steamed and meat removed
  • 1 cup cream cheese
  • 1 tsp kosher salt
  • 24 wonton wrappers
  • 1 cup vegetable oil
  • 1/2 cup fresh raspberries
  • 1/2 cup blueberries
  • 1 TBSP granulated sugar

 Method:

1. Chop the lobster meat into small pieces and place it in a bowl

2. Add cream cheese and salt mix well

3. On a large work surface, lay out the wonton wrappers. Spoon 1 tsp. of lobster mixture into the center of each wonton. Seal the edges of each to form a triangle.

4. In a small saucepan, add a thin layer of vegetable oil and heat over medium-high heat. Submerge three to four wontons at a time in the oil, making sure you don’t crowd the pan, and cook for 1 to 2 minutes, or until the wontons float and are crispy and golden brown. Remove them with a slotted spoon and lay them on a paper towel-lined plate to absorb any excess oil. Repeat with the remaining wontons, adding more oil to the pan as necessary.

5. In a separate small saucepan, heat the raspberries, blueberries and sugar over medium heat. Cook, stirring, for 2 to 3 minutes, until the liquid thickens. Remove from the heat immediately.

6. Place the cooked wontons on a serving plate and drizzle with the warm compote.

 

Courtesy The Great Lobster Cookbook: From Claw To Tale – By Matt Dean Pettit 

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Seasonal Fruit Parfait

BT Calgary | posted Tuesday, Mar 25th, 2014

food shot

This makes a delicious, healthy breakfast, lunch or snack. It’s ideal for a
quick, high energy meal whether at home or on the road. Just choose your
favourite toppings!

Ingredients

  1. 500 ml organic plain yogurt, full fat variety (use coconut yogurt for dairy free)
  2. Optional toppings: (1-2 tbsp of each)
  3. dried cranberries, chopped
  4. raisins
  5. dates, chopped
  6. rolled oats, whole
  7. hemp seeds (use sunflower or pumpkin seeds for variety)
  8. cinnamon
  9. honey or maple syrup
  10. pomegranate

Directions

  • Serve each family member ½ cup of yogurt. Have each person add their favorite toppings and mix them into the yogurt.
  • Be sure everyone chooses at least:
    – 1 Tbsp Fruit (for fibre and complex carbohydrates)
    – 1 Tbsp Nuts or seeds (for protein and healthy fats)
    –  1 or 2 Tbsp oats (for carbs and fibre)

Tip: If eating on the go, take the toppings in a separate container and add when you
are ready to eat.
Seasonal Tip: Use fresh fruits in the summer and fall, dried fruit in the winter.

Courtesy of www.bundlesofenergy.com

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