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Recipes

Healthy Homemade Pet Treats

BT Calgary | posted Thursday, May 25th, 2017

Courtesy Kali’s Wish

— Sweet Potato & Carrot Leather Strips —

Ingredients:

  • 1 cooked large sweet potato , skin removed
  • 1 carrot raw grated
  • 1 tbsp Chinook Honey
  • 2 tbsp apple juice
  • 1 tsp canola oil

Directions:

  1. Blend sweet potatoes until smooth, remove and transfer to mixing bowl, add raw grated carrots and honey, canola oil, apple juice mix.
  2. Spread thinly and as evenly as possible on covered dehydrator trays. Approx 1/8 thickness.
  3. Dehydrate at 135 for approx 8-10 hours (flip over about about ½ way).
  4. When dry, break into pieces.

— Squash Bites —

Ingredients:

  • 1 cup roasted squash, seeds removed
  • 1 cup gluten free rolled oats
  • 1 tbsp canola oil
  • ¼ cup ground flax seed

 

Directions:

  1. Mix ingredients together, then drop on a baking sheet in tablespoon sized pieces.
  2. Bake them in oven at 350F for 10 minutes

 

 

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Raw Vegan Peanut Butter & Walnut Fudge Bites

BT Calgary | posted Wednesday, Apr 13th, 2016

Courtesy Maria Koutsogiannis

Raw Vegan Peanut Butter & Walnut Fudge Bites

Prep time
5 mins
Cook time
60 mins
Total time
1 hour 5 mins
Serves: 16

Ingredient

  • 1 cup of pitted dates (soaked for 20 minutes in warm water)
  • ½ cup organic coconut oil
  • 1 cup smooth organic peanut butter
  • 1½ cups of cacao powder
  • ½ cup crushed walnuts (save half)
  • 2 tsp of himalayan sea salt (save a tiny bit to dust with when they are just about to go in the fridge)

 

Instructions

 

  1. Line an 8×8 baking tin with parchment, you can use whatever ever kind of tin you like! This is just what I have around the house.
  2. Into a food processor add the dates, and blitz till the mixture sticks together and the food processor will no longer “blend”.
  3. Add the remainder of the ingredients (save half of the walnuts), and pulse till smooth, and creamy!
  4. Stir in the remaining walnuts with your hands as the mixture is quite thick at this point.
  5. Now dollop the mixture into the pan, and pat down with your hands till flat.
  6. At the end I pushed in a few walnuts on the top to make it look pretty, and cute!
  7. Finished off with a pinch of himalayan sea salt!
  8. Cool in fridge for at least an hour, and cut into squares and serve with yummy fresh berries or citrus and a side a hot tea to balance out the richness of that luscious cacao fudge!

Courtesy Maria Koutsogiannis, Foodbymaria.com

 

 

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Peanut Butter Granola Bars

BT Calgary | posted Monday, Apr 11th, 2016

EnergyBar

Nutritional analysis per bar: 249 calories, 14.5 g fat, 5.8 g protein, 26.8 g carbohydrate, 3.4 g fibre and 94 mg sodium

 

Ingredients

  • 6 cups quick-cooking rolled oats
  • 1 cup sliced almonds, toasted
  • 1 cup sweetened shredded coconut, toasted
  • 1/2 cup chia seeds
  • 1/2 cup hemp hearts (shelled hemp seeds)
  • 1/2 cup semi-sweet chocolate chips
  • 1 cup salted butter, softened
  • 1 cup packed golden brown sugar
  • 1 1/2 cups smooth peanut butter
  • 1 cup liquid honey
  • 2 tsp vanilla

Method

  1. Preheat oven to 350°F.
  2. Combine oats, almonds, coconut, chia seeds, hemp hearts and chocolate chips in a large bowl; set aside.
  3. Using medium speed of an electric mixer, beat together butter and brown sugar until fluffy.
  4. Beat in peanut butter, honey and vanilla until blended. Fold in oats mixture.
  5. Firmly press mixture into a greased 12 1/2×17 1/2×1 inch rimmed baking sheet.
  6. Bake until golden brown, about 25 minutes.
  7. Cool completely in pan on a rack.
  8. Invert granola bar onto a cutting board and cut into bars.
  9. Store in an airtight container in refrigerator for up to 4 days.
  10. May be frozen.
  11. Makes 40.

 

Cook’s Note: Hemp hearts contain protein, omega-3 and omega-6 fatty acids. They have a nutty flavour and can be added to baked goods or eaten raw. Look for them in natural food stores or the natural foods section of grocery stores.

 

Courtesy atcoblueflamekitchen.com

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Oatmeal with Apples and Dates

BT Calgary | posted Wednesday, Mar 30th, 2016

Oatmeal with Apples and Dates

A complete and delicious breakfast to warm you up on chilly mornings. Large flake oats take longer to cook, but they have a better texture compared to quick oats.

Ingredients

  • 1 1/2 cups (375 mL) large flake oats (oatmeal)
  • 2 tsp (10 mL) flaxseed, ground
  • 2 1/2 cups (625 mL) milk
  • 3 1/2 cups (875 mL) water
  • 1/3 cup (80 mL) dried dates, diced
  • 1/3 cup (80 mL) dried apples, diced
  • 1 tsp (5 mL) ground cinnamon
  • 1/3 cup (80 mL) brown sugar
  • 3 tbsp (45 mL) slivered almonds, toasted


Directions

  1. In a resealable container, combine the oats, flaxseed, milk and water.
  2. Refrigerate overnight.
  3. Early in the morning, pour the mixture into a saucepan and add the dried fruit and cinnamon.
  4. Cook on low for approximately 15 minutes while stirring often.
  5. Add brown sugar and serve with the slivered almonds.

 

Nutritional information (per serving)
Energy: 433 calories
Top 5 nutrients (% of daily value)
Protein: 16 g
Calcium: 23 % / 251 mg
Carbohydrates: 73 g
Magnesium: 58%
Fat: 10 g
Phosphorus: 44%
Fibre: 9 g
Thiamin: 42%
Sodium: 83 mg
Vitamin B12: 40%

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Broccoli, Kale and Lentil Soup

BT Calgary | posted Wednesday, Mar 30th, 2016

Easy Recipes to Help Canadians Lower their Risk of Colorectal Cancer

Broccoli, Kale and Lentil Soup

It’s so easy to make this soup from scratch, and this recipe will make you glad you did. The lentils thicken this vegetable-packed soup, and the milk adds a lovely flavor and texture. This soup is even better when made ahead, so make it on the weekend or in the evening, then reheat to pack in a thermos or reheat at lunch time.

Ingredients

  • 1 tbsp (15 mL) butter
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1/8 tsp (.5 mL) hot pepper flakes or smoked paprika
  • Salt and pepper
  • 1/3 cup (75 mL) dried red
  • lentils, rinsed
  • 2 ½ cups (625 mL) low-
  • sodium vegetable or chicken broth
  • 4 cups (1 L) chopped broccoli (stems and florets separated)
  • 4 cups (1 L) chopped packed trimmed kale
  • 2 cups (500 mL) heated milk
  • 2 tbsp (30 mL) freshly squeezed lemon juice or white wine vinegar

Method

1. In a pot, melt butter over medium heat.
2. Sauté onions, garlic, hot pepper flakes and ¼ tsp (1 mL) each salt and pepper for about 5 minutes or until softened and starting to turn golden brown. Stir in lentils, broth and broccoli stems. Cover and bring to a boil over high heat.
3. Stir in broccoli florets, kale and milk. Reduce heat to medium-low, cover and simmer, stirring occasionally and adjusting heat to prevent boiling, for 15 to 20 minutes or until lentils and vegetables are soft.
4. Use and immersion blender in the pot or transfer soup to a blender or food processor, in batches, and purée, until smooth or slightly chunky, as desired.
5. Return to pot, if necessary. Heat over medium heat until steaming, but do not let boil. Stir in more milk if soup is too thick. Drizzle in lemon juice while stirring. Season with up to ¼ tsp (1 mL) salt and pepper to taste.

Nutritional information (per serving)
Energy: 222 calories
Top 5 nutrients (% of daily value)
Protein: 15 g
Calcium: 22 % / 239 mg
Carbohydrates: 29 g
Vitamin C: 178 %
Total fat: 7 g
Folate: 57 %
Fibre: 5.2 g
Vitamin B12: 40 %
Sodium: 182 mg
Vitamin D: 31 %

 

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Recipe Remix: Quick Spanish Paella

BT Calgary | posted Monday, Mar 7th, 2016

paella

Paella is one of those dishes which is so versatile and came be made with almost any type of meat. For this mixed variety I have included chicken, chorizo sausage and prawns which seams to satisfy all tastes. The chorizo gives it just enough heat without being overpowering. The ultimate short cut in this dish is to use Spanish style rice which is already seasoned, but if you are using plain white rice, I would recommend adding a can of diced tomatoes to the mix.

Courtesy Theresa Toth, easypeasyeats.com

Ingredients

  • 1 tablespoon olive oil
  • 1 large onion, diced
  • 1 bell pepper, diced
  • 2 cups chorizo sausage, sliced
  • 1 pound chicken breast, sliced
  • 1 teaspoon paprika
  • 1 teaspoon dried thyme
  • 1 teaspoon chili powder
  • Salt & pepper to taste
  • 1 1/2 cups Spanish style rice (or short grain rice)
  • 3 cups chicken stock
  • 1 cup raw prawns,
  • 1 cup frozen peas
  • 1 lemon, cut into wedges
  • 1 cup parsley, chopped

Directions:

  1. In a large skillet, heat the olive oil over medium heat and add the onion, bell pepper, chicken and sausage.
  2. Cook for 5 minutes until the meat is browned and the veggies are soft.
  3. Add the paprika, thyme, chili powder and salt and pepper and stir.
  4. Next add the rice and chicken stock and bring to a boil.
  5. Lower to simmer and cook for 10 minutes, stirring,until the rice is almost done.
  6. There should be some liquid remaining in the pan.
  7. Add the prawns and frozen peas and stir to combine.
  8. Cover with a lid and simmer for 5 minutes until the prawns are cooked.
  9. Serve with a squeeze of lemon and fresh parsley.

 

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GARDEN VEGGIE BUDDHA BOWL

BT Calgary | posted Wednesday, Mar 2nd, 2016

Budha Bowl

GARDEN VEGGIE BUDDHA BOWL

Ingredients

 

Tahini Dressing

  • 3 Tbsp tahini (sesame paste) 45 mL
  • 3 Tbsp rice vinegar 45 mL
  • 1 tsp grated ginger 5 mL
  • 1 garlic clove, minced
  • 3 Tbsp canola oil 45 mL
  • 3 Tbsp boiling water 45 mL
  • salt & ground black pepper, to taste

Bowl Base

  • 2 cups cooked brown rice 500 mL
  • 1 cup cooked black (Beluga) or green lentils 250 mL
  • salt & ground black pepper, to taste
  • 3 Tbsp chopped dill 45 mL
  • 2 cups thinly sliced baby spinach 500 mL
  • 1 cup thinly sliced red peppers 250 mL
  • 1 cup grated carrots 250 mL
  • 1 cup enoki or other mushrooms sliced 250 mL
  • 1/2 cup pumpkin seeds 125 mL

Instructions

 

  1. WHISK tahini, vinegar, ginger, garlic and canola oil together until smooth. Add boiling water to thin out. Season with salt and pepper and reserve.
  2. TOSS hot rice and lentils with dill in a bowl. Season with salt and pepper to taste. Divide into serving bowls.
  3. DIVIDE spinach, peppers, carrots, mushrooms and pumpkin seeds on top of lentil blend in bowls.
  4. DRIZZLE dressing on top of veggies and serve immediately.
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Cinnamon-Spiked Brownies

BT Calgary | posted Tuesday, Nov 17th, 2015

Prep 20 minutes
Bake 35–40 minutes
Makes 6 large or 12 small brownies

Ingredients:

  • 2 Tbsp coconut oil
  • 1 Tbsp + ¾ cup rice f lour
  • 3 oz (about 1 bar) unsweetened baking chocolate
  • ¾ cup Simple Applesauce (page 204)
  • or unsweetened, organic store-bought
  • ½ cup sweet potato purée
  • ½ cup coconut sugar
  • ¼ cup honey
  • ¼ cup cocoa powder
  • 2 tsp pure vanilla extract
  • ¾ tsp baking powder
  • Cinnamon-Spiked Brownies
  • 2 tsp ground cinnamon
  • Pinch of ground nutmeg
  • Pinch of ground cloves
  • Pinch of cayenne
  • Pinch of sea salt
  • ¼ cup water (as needed)

Method:

1. Preheat the oven to 350°F. Coat an 8-inch square pan with 1 Tbsp of the coconut oil and powder it with 1 Tbsp of the rice f lour.
2. Configure a double boiler using a medium pot of water with a stainless steel mixing bowl or smaller pot over top. Melt the chocolate with the remaining 1 Tbsp coconut oil over low heat.
3. In a blender or food processor, combine the applesauce, sweet potato purée, coconut sugar, honey, cocoa powder, and vanilla. Add the chocolate/oil mix and combine until smooth. It should be creamy.
4. In a bowl, mix together the remaining ¾ cup of rice f lour, the baking powder, cinnamon, nutmeg, cloves, cayenne, and salt. The batter should be thick but not sticky. Add water 1 Tbsp at a time if needed.
5. Pour the batter into the pan, smooth it out with a spatula, and bake for 35 to 40 minutes. A toothpick inserted in the center will come out just a little gooey when the brownies are cooked through. They should be firm when you press down. Cool completely on a cooling rack.

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