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Crispy Rice Squares

BT Calgary | posted Tuesday, Nov 17th, 2015

Prep 15 minutes
Set 1½ hours
Serves 12


  • ½ cup almond butter or sunflower seed butter
  • ½ cup coconut oil1⁄3 cup honey, maple syrup, or coconut syrup
  • ¼ cup raw cacao powder
  • ½ tsp pure vanilla extract
  • Pinch of sea salt
  • 4 cups crispy brown rice cereal, puffed quinoa,
  • puffed amaranth, or other dry cereal of choice1⁄3 cup coarsely chopped almonds,
  • dry roasted (omit for Nut-Free option)
  • ¼ cup ground f lax seeds
  • ¼ cup cacao nibs
  • ¼ cup unsweetened shredded dried coconut



1. In a large saucepan over medium heat, melt the
almond butter, coconut oil, honey, cacao, vanilla,
and salt together.
2. Once melted, stir in the cereal, almonds, f lax,
cacao nibs, and coconut. Stir until thoroughly
3. Lightly oil a 9- x 12-inch glass dish with coconut
oil and spread the mixture out evenly. Press down
with the back of a spatula until firmly pressed
together. Place in the freezer for 1½ hours until
hardened and then cut into squares and serve.
These will melt apart if you leave them out too
long. Word to the wise.

Courtesy The Undiet Cookbook

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Spaghetti Squash with Kale Pesto

BT Calgary | posted Tuesday, Apr 21st, 2015





  • 1 spaghetti squash (about 2 lb), halved lengthwise and seeded
  • 1 tbsp canola oil
  • 1/4 tsp salt
  • 1/4 tsp freshly ground pepper
  • 1/2 cup Kale Pesto (recipe follows)
  • Freshly grated Parmesan cheese*


  1. Preheat oven to 400ºF.
  2. Brush cut sides of squash halves with oil.  Sprinkle with salt and pepper.
  3. Place squash halves, cut side down, in a parchment paper-lined rimmed baking sheet.
  4. Bake, turning squash halves over after 20 minutes, until squash is tender, about 40 minutes.
  5. When cool enough to handle, use a fork to pull squash strands free from shell halves; discard shell halves.  There should be about 4 cups squash.
  6. Transfer squash to a bowl.  Add Kale Pesto and toss to combine.
  7. Serve topped with Parmesan cheese.  Serves 6.


Nutritional analysis per serving: 127 calories, 10.2 g fat, 2.1 g protein, 8.4 g carbohydrate, 2 g fibre, 144 mg sodium

*Ingredient not included in nutritional analysis.



Kale Pesto


  • 1 cup coarsely chopped kale leaves
  • 1/4 cup fresh basil leaves
  • 1/4 cup fresh parsley leaves
  • 1/4 cup extra-virgin olive oil
  • 3 tbsp slivered almonds, toasted
  • 3 tbsp freshly grated Parmesan cheese
  • 1 tbsp fresh lemon juice
  • 1 clove garlic, chopped



1. Place all ingredients in a blender; purée until almost smooth.  May be refrigerated for up to 3 days or frozen for up to 1 month.  Makes about 3/4 cup.

Courtesy Atco Blue Flame Kitchen

Nutritional analysis per 1 tbsp serving:  58 calories, 5.7 g fat, 1 g protein, 1.3 g carbohydrate, 0.4 g fibre, 22 mg sodium

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