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Recipes

Crispy Rice Squares

BT Calgary | posted Tuesday, Nov 17th, 2015

Prep 15 minutes
Set 1½ hours
Serves 12

Ingredients:

  • 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

 

Method:

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
mixed.
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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Gourmet Kid-Friendly Tuna Tomato Melts

BT Calgary | posted Tuesday, Sep 15th, 2015

A quick, easy & healthy protein-rich recipe good for lunch or supper!

tunaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa

Courtesy Sarah Remmer, RD

Ingredients:

  • 1 can pole and line chunk light tuna
  • 2 slices whole grain bread (I use sprouted grain)
  • 4 slices fresh tomato (approx. 1 tomato)
  • 1.5 tbsp mayonnaise
  • 1/4 tsp dill, dried
  • 1.5 oz. cheddar cheese, grated or thinly sliced
  • Freshly ground pepper to taste

Instructions:

  1. Preheat oven or toaster oven to a low broil
  2. Open can of tuna, drain water and spoon into a medium size bowl.  Add mayo, dill and pepper.  Using a fork, combine well.
  3. Top both pieces of bread with equal amounts of tuna mixture, top with tomato slices (2 on each) and cheese (evenly distributed between both).
  4. Place open-faced tuna sandwiches on a baking sheet and into the preheated oven for approximately 2 minutes until cheese is melted and slightly golden brown on top (watch carefully so that it doesn’t burn!).
  5. Allow two to three minutes to cool.  Serve with raw veggies and dip or sliced fresh fruit.

Enjoy!

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Quinoa Tabouleh with Chickpeas

BT Calgary | posted Wednesday, Aug 12th, 2015

MAKES 1 SERVING

Got food sensitivities? Try this delicious, healthy food-swap.

Ingredients:

      • 1.5 cups cooked quinoa
      • 1/2 cup garbanzo beans (chickpeas), rinsed and drained
      • 1/2 cup chopped cucumber
      • 1/2 cup tomatoes, quartered
      • 1/2 lemon, juiced
      • 1 teaspoon olive oil
      • 2 tablespoon fresh chopped parsley
      • Handful of salad greens

Method:

  1. In a medium bowl combine the quinoa, chickpeas, cucumber, and tomatoes.
  2. In a small bowl, whisk together the lemon juice, olive oil, parsley, salt and pepper.
  3. Pour the dressing over the salad and toss together to coat evenly with the dressing.
  4. Line mason jar with salad greens and top with Quinoa Tabouleh salad.
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Hummous Tuna Salad in Avocado bowl

BT Calgary | posted Wednesday, Aug 12th, 2015

MAKES 1 SERVING
Got food sensitivities? Try this delicious, healthy food-swap.

Ingredients:

  • 2.5 oz tuna packed in water, drained
  • 1 small carrot, cut into small chunks
  • 1 small stalk of celery, cut into small chunks
  • 2 tablespoons hummus*
  • 1 teaspoon dried dill weed (or 1 tablespoon fresh)
  • juice of 1/2 lemon
  • cracked black pepper, to taste
  • 1 Avocado halved, and pit removed

Method:

  1. Mix all ingredients except avocado, leaving a teaspoon of lemon juice to put on Avocado.
  2. Fill Avocado halves with tuna salad and enjoy.
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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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Lemon Blueberry & Chicken Salad

BT Calgary | posted Wednesday, Jul 15th, 2015

BLUE APPLE SALAD

BLUE APPLE WRAPjpg

JARPer Portion: 244 calories, 25 g protein, 6 g fat, 22 g carbohydrate

Ingredients:

· 2 cups fresh or frozen blueberries, divided
· 3/4 cup low-fat lemon yogurt
· 3 tablespoons reduced-calorie mayonnaise
· 1 teaspoon salt
· 2 cups cubed cooked chicken breasts
· 1/2 cup sliced green onions (scallions)
· 3/4 cup diagonally sliced celery
· 1/2 cup diced sweet red bell pepper

To Make:

Reserve a few blueberries for garnish. In a medium-sized bowl, combine yogurt, mayonnaise and salt. Add the remaining blueberries, chicken, green onions, celery and bell pepper; mix gently. Cover and refrigerate to let flavors blend, at least 30 minutes. Serve over endive or other greens garnished with reserved blueberries and lemon slices, if desired.
Yield: 4 portions (about 5 cups)

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Road Trip Snacks: Roasted Chickpeas

BT Calgary | posted Tuesday, Jun 23rd, 2015

chickpeas

Healthy Road Trip Snacks: Roasted Chickpeas

Courtesy Vincci Tsui, RD

Ingredients

  • 1 can (19 fl oz/540 mL) chickpeas, preferably no-salt-added, drained and rinsed
  • 1 Tbsp (15 mL) olive oil
  • Dried herbs, spices, salt and pepper, to taste

 

Directions

  1. Preheat oven to 400˚F.
  2. Spread chickpeas in a single layer on a plate lined with paper towel and allow to dry well.
  3. Transfer the chickpeas to a rimmed baking sheet and toss with olive oil and desired seasonings.
  4. Spread the chickpeas out again in a single layer and roast in preheated oven for about 30-40 minutes, stirring occasionally, until crisp.
  5. Makes about 2 cups

 

Nutrition Information (per 1/2 cup, plain)

150 calories, 4 g fat (1 g saturated, 0 g trans), 0 mg cholesterol, 21 g carbohydrate (4 g fibre, 3 g sugar), 8 g protein, 250 mg sodium.

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Road Trip Snacks: Kale Chips

BT Calgary | posted Tuesday, Jun 23rd, 2015

kale

Healthy Road Trip Snacks: Kale Chips

Courtesy Vincci Tsui, RD

 

Ingredients

  • 1 bunch (about 8 oz/227 g) kale, washed and dried well, tough stems removed, ripped into 1-2″ pieces
  • 1 tbsp (15 mL) olive oil
  • ½ tsp (2 mL) salt
  • Other seasonings (i.e. cumin, smoked paprika, chili powder, lemon juice, nutritional yeast, etc.), optional

Directions

  1. Preheat oven to 375˚F
  2. Spread kale in a single layer on baking sheet. Drizzle with olive oil.
  3. Bake for 10-12 minutes, giving it a gentle toss halfway through.
  4. Remove from oven and sprinkle with salt and/or your favourite seasonings before serving.
  5. Makes 4 servings

 

Nutrition Information (per serving)

60 calories, 4 g fat (1 g saturated, 0 g trans), 0 mg cholesterol, 6 g carbohydrate (1 g fibre, 0 g sugar), 2 g protein, 315 mg sodium.

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