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Chia Pudding with Pistachio Pesto

BT Calgary | posted Wednesday, Mar 30th, 2016

Chia Pudding with Pistachio Pesto

You’ll love how easy it is to make this pudding, which is remarkably similar to tapioca. Its soft, creamy texture is the perfect foil for the subtle crunch of the fabulous maple-pistachio pesto garnish.

Ingredients for Pistachio Pesto

  •  1/2 cup (125 mL) raw pistachios, shelled, and unsalted
  • 15 fresh mint leaves
  • 2 tsp (10 mL) freshly squeezed lemon juice
  •  3 tbsp (45 mL) maple syrup

Directions for Pesto

  • In a small food processor, pulse the pistachios, mint and lemon juice 2 or 3 times. With the machine running, add the maple syrup in a thin stream until the mixture is the consistency of pesto.
  • Refrigerate.

Ingredients for Chia Pudding

  • 4 cups (1 L) milk
  •  2 eggs, beaten
  • 1/3 cup (80 mL) brown sugar
  • 1/3 cup + 2 tsp (90 mL) chia seeds
  • 1/8 tsp (.5 mL) maple extract
  • 1 cup (250 mL) fresh raspberries


  1. In a large saucepan, combine milk, eggs and brown sugar.
  2. Cook over medium-high heat, stirring constantly until the mixture comes to a boil.
  3. Immediately place the saucepan in the bowl of ice water and whisk the mixture for 5 min to cool it.
  4. Transfer the mixture to a bowl, add chia seeds and maple extract and stir to combine. Cover and refrigerate for 3 hours.
  5. Serve the pudding with raspberries and a heaping tablespoon of pistachio pesto.

Nutritional information (per serving)
Energy: 209 calories
Top 5 nutrients (% of daily value)
Protein: 9 g
Calcium: 21 % / 226 mg
Carbohydrates: 24 g
Vitamin B12: 40%
Fat: 10 g
Vitamin D: 33%
Fibre: 4.4 g
Riboflavin: 26%
Sodium: 79 mg
Selenium: 24%

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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.


  • 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


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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