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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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Chicken Souvlaki Pitas

BT Calgary | posted Thursday, Jun 18th, 2015


This quick and easy recipe provides all the enjoyment of souvlaki without all the work of assembling skewers. Serve with a crisp dark-green leafy salad on the side.




  • 1 tbsp (15 mL) butter
  • 2 garlic cloves, minced
  • 1 onion, halved and thinly sliced
  • 1 tsp (5 mL) dried oregano
  • Salt and pepper, to taste
  • 1 lb (450 g) boneless skinless chicken breast, cut into 1-inch (2 1/2 cm) pieces
  • 2 tbsp (30 mL) all-purpose flour
  • 1 1/2 cups (375 mL) Milk
  • Grated zest of 1 lemon
  • 8 3 1/2-in (9 cm) whole wheat pitas or
  • 4 6-in (15 cm) whole wheat pitas
  • 1 cup (250 mL) diced English cucumber, (about 1/4)
  • 1/2 cup (125 mL) plain yogurt
  • 2 chopped tomatoes


  1. In a large skillet, heat butter over medium-high heat. Add garlic, onion, oregano and 1 mL (1/4 tsp) pepper and sauté for about 3 minutes or until softened and starting to brown. Add chicken and sauté for about 5 minutes or until lightly browned.
  2. Whisk flour into milk and whisk into skillet; stir in lemon zest. Cook, stirring often, for about 5 minutes or until sauce is thickened and chicken is no longer pink inside. Season to taste with salt and pepper.
  3. Meanwhile, toast or heat pitas. In a bowl, combine cucumber and yogurt. Spoon chicken and sauce on top of pitas in open-face style, dollop with cucumber yogurt and sprinkle with tomatoes.

Courtesy Sarah Remmer, Nutritionist dairygoodness.ca

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BT Calgary | posted Tuesday, May 26th, 2015

Serves 4

For Succotash Quinoa Salad:
3 tbsp olive oil or butter
½ medium onion, chopped
1 clove garlic, chopped
1 zucchini, diced
1 red bell pepper, diced
1 cup fresh or frozen lima beans, thawed
1 cup fresh or frozen corn kernels
1 tbsp chopped fresh sage
1 tsp chopped thyme leaves
Salt and pepper to taste
4 cups cooked and cooled red quinoa
1 tbsp lemon juice

1 package Chef Lynn Crawford’s Maple Mustard Shrimp
400g (14 oz) package frozen large shrimp (31-40 count), thawed
½ cup maple syrup
1 tbsp grainy mustard
1 tbsp sweet and smoky mustard
1 tbsp apple cider vinegar
½ tsp salt
¼ tsp black pepper
1 tbsp brown sugar
2 tbsp unsalted butter

In a large skillet over medium high heat, sauté onion until translucent, about 5 minutes. Add garlic, zucchini and red pepper and sauté until tender crisp. Stir in lima beans, corn, sage and thyme. Fry for another 5-7 minutes, until vegetables are tender and cooked through.

Transfer succotash to large bowl and stir in cooked red quinoa. Add lemon juice, and season to taste with additional salt and pepper. Set aside.

Prepare Chef Lynn’s Maple Mustard Shrimp according to package directions. Alternately, in a medium bowl, whisk together maple syrup, mustards, vinegar, salt, pepper and sugar. In a large pan over medium high heat, melt butter and sauté shrimp until pink and just cooked through, about 3-4 minutes. Add sauce to pan and stir to coat evenly.

Mound Succotash Quinoa salad onto a serving platter, top with cooked shrimp and serve immediately.

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Couscous Salad

BT Calgary | posted Monday, Apr 13th, 2015

Couscous Salad

(yields 4 portions)



  • 1 cup couscous
  • 1 tablespoon olive oil
  • 1 cup water boiling
  • 2 tablespoons olive oil
  • 1 onion, minced
  • few cloves garlic, minced
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon powdered ginger
  • 1 19 ounce can chickpeas, drained and rinsed well
  • 1/2 cup raisins
  • 1/2 cup dried apricots, sliced
  • 1 lemon, zest and juice
  • Pinch of sea salt and freshly ground pepper
  • 1/2 cup sliced or slivered almonds
  • a handful chopped cilantro and parsley


  1. Place couscous into bowl, add olive oil, mix with hands until incorporated, add boiling water and cover with seran wrap. Allow to rest for 15 minutes.
  2. In medium hot pan add olive oil, onion, garlic and spices. Sautee for 3-4 minutes or until tender. Place mix into couscous and remaining ingredients. Stir and adjust seasoning if needed.
  3. Serve slightly warm or chill.



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Superpower Smoothie

BT Calgary | posted Friday, Mar 6th, 2015



Calling all kids (and parents/caregivers)! This groovy green smoothie tastes great and is packed with power!  Blend this up for a superhero snack.



  • 2 cups frozen mango pieces
  • 1 can 398 ml (14 oz) unsweetened pineapple including juice
  • 1 cup unsweetened apple, mango or tropical juice
  • 2 cups kale (wash and remove tough stems)




  1. Place all ingredients into a blender a blend until smooth.  Serve immediately.


Makes 4 Servings. 

Per serving: Calories 155, Carbohydrates 38 g, Protein 1.6 g, Fat 0.5 g, Fiber 3.2 g

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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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Protein Kale Chips

BT Calgary | posted Thursday, Feb 5th, 2015

Protein Kale Chips recipe courtesy of Natural Nutritionist Crystal Philips branchoutfoundation.com


  • Kale
  • Himalayan
  • Sea
  • Salt
  • Nutritional Yeast
  • Avocado Oil


  1. Rip the kale leaves from their stems in chips size pieces
  2. Massage avocado oil on the leaves so they are all evenly and thinly coated
  3. Sprinkle salt and Nutritional Yeast flakes and mix
  4. Spread on a cookie sheet and baked at 350 degrees for 20 min or until slightly crispy
  5. Cool and enjoy!
  6. Let the chips sit out in a bowl over night for a more crispy chip!
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Grilled Prosciutto and Cantaloupe Salad

BT Calgary | posted Wednesday, Jan 21st, 2015


Grilled Prosciutto and Cantaloupe Salad


  • 4 slices of fresh cantaloupe
  • 100 grams of prosciutto, thinly sliced
  • Shaved parmesan
  • Mixed baby greens
  • 4 cherry tomatoes
  • Wedge of lemon
  • Splash of olive oil
  • Nonna Pia’s Classic Balsamic Reduction


  1. Wrap cantaloupe with 2-3 slices of prosciutto
  2. Place wrapped cantaloupe on a hot grill or griddle to brown and slightly warm
  3. Place grilled cantaloupe on plate with baby greens, fresh tomato and shave parmesan
  4. Garnish salad with a splash of olive oil and a squeeze of fresh lemon juice
  5. Drizzle Nonna Pia’s Classic Reduction on cantaloupe and serve


Courtesy Chef Norm Strim, Nonna Pia’s Balsamic Reductions

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