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Road Trip Snacks: Tzatziki

BT Calgary | posted Tuesday, Jun 23rd, 2015


Healthy Road Trip Snacks: Tzatziki with veggies

Courtesy Vincci Tsui, RD



  • 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




  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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Lemon Garlic Shrimp with Everything Green Salad

BT Calgary | posted Tuesday, May 26th, 2015

Lemon Garlic Shrimp with Everything Green Salad

Serves 4

1 package Chef Lynn Crawford’s Lemon Garlic Shrimp
400g (14 oz) package frozen large shrimp (31-40 count), thawed
½ shallot, minced
2 cloves garlic, finely minced
½ tsp anchovy paste
¼ tsp chili flakes
½ tsp salt
½ tsp black pepper
2 tbsp lemon juice
1 tsp lemon zest
2 tbsp olive oil
2 tbsp chopped chives

½ cup (125 mL) sugar snap peas
4 spears asparagus, trimmed and cut in 2-inch (5 cm) pieces
1 baby cucumber, sliced
1 small zucchini, cut in ribbons with a vegetable peeler
1 head Boston lettuce, torn into bite-size pieces
2 green onions, sliced
1 small avocado, peeled and cut in wedges
2 sprigs dill, coarsely chopped
2 oz (55 g) feta cheese, crumbled
½ cup (125 mL) Green Goddess Dressing (recipe follows)
Salt and pepper

Prepare Chef Lynn’s Lemon Garlic Shrimp according to package directions. Alternately, in a large bowl, combine shallot, garlic, anchovy paste, chilli flakes, salt, pepper, lemon juice, zest, and olive oil. Add thawed unseasoned shrimp, toss gently to coat and let marinate for 5 minutes. Grill or sauté over medium high heat until cooked through, about 2-3 minutes per side. Garnish with chopped chives and set aside.

Half fill a medium saucepan with cold salted water and bring to a boil over medium-high heat. Add snap peas and boil for 1 minute. Using a slotted spoon, transfer to a bowl of ice water to stop cooking process and set color. Boil asparagus for 1 minute, then transfer to ice water. When cooled, drain peas and asparagus on paper towels.

In a large bowl, gently toss together peas, asparagus, cucumber, zucchini, lettuce, green onions, avocado, dill, and feta. Add dressing and toss until salad is well coated. Season to taste with salt and pepper. Top with Lemon Garlic Shrimp and serve immediately.

Green Goddess Dressing with Shallot & Herbs
Makes 1 1/2 cups (375 mL)

1 ripe avocado, peeled
1 shallot, chopped
1 clove garlic, peeled
1 cup (250 mL) mayonnaise
½ cup (125 mL) sour cream
½ cup (125 mL) loosely packed flat-leaf parsley leaves
2 tbsp (30 mL) chopped chives
2 tbsp (30 mL) lemon juice
Salt and pepper

Place avocado, shallot, garlic, mayonnaise, sour cream, parsley, chives, and lemon juice in a blender and process until smooth. Season to taste with salt
and pepper. Transfer dressing to a container, cover, and refrigerate until ready to use.

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Lemon Dill Chickpea Bulgur Salad

BT Calgary | posted Wednesday, Mar 4th, 2015

Bulgar salad

Lemon Dill Chickpea Bulgur Salad

Servings: 6 as a side dish (2-3 as a main course)
Total time: 40 minutes


  • ½ cup bulgur (dry)
  • 1/3 cup diced red onion
  • 1 bell pepper (any colour), diced
  • 1 English cucumber, diced
  • ½ cup finely chopped fresh dill
  • 1/3 cup finely chopped fresh Italian/flat-leaf parsley
  • 1 15-ounce can of chickpeas, drained and rinsed (or 2 cups of chickpeas once soaked and cooked)
  • The juice of 2 lemons
  • ¼ cup extra virgin olive oil
  • 1 large garlic clove, finely minced
  • 1 tsp cumin
  • Fresh ground black pepper to taste


1. Cook the bulgur: boil 1 cup of water, add bulgur, stir, and turn heat down to simmer. Cover a simmer for approximately 15 minutes, stirring occasionally (the bulgur is done when all of the water is absorbed).
2. In a small bowl, whisk together the lemon juice, olive oil, garlic, cumin, and black pepper.
3. Once cooled, combine the bulgur with the red onion, bell pepper, cucumber, dill, parsley, and chickpeas in a large bowl. Stir in the dressing and mix well.
4. Season to taste with more pepper, lemon, or salt if desired.


Adapted from onceuponachef.com (original recipe by Jennifer Segal)

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