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Chicken and Avocado Butter Lettuce Wraps

BT Calgary | posted Wednesday, Jan 21st, 2015

Melon_salad_chickenChicken and Avocado Butter Lettuce Wraps


  • 2 avocadoes cut into bite size pieces
  • 1 head of butter lettuce (AKA Boston or Bibb lettuce)
  • 2 fresh tomatoes, diced
  • 1 shallot, thinly sliced
  • ½ lemon or lime
  • parmesan, coarsely grated
  • ½ breast of fresh chicken
  • Your Favourite Nonna Pia’s Balsamic Reduction


1. Place washed and dried lettuce leaves on a platter 2. Dice chicken into bite sizes pieces and panfry with seasonings of your choice
3. Mix avocado, cooked chicken, tomato and shallots in small mixing bowl…season with salt and pepper and a squeeze of citrus
4. Scoop mixture into lettuce leaves
5. Sprinkle with parmesan
6. Drizzle with Nonna Pias Chili Lime Reduction and serve

Courtesy Chef Norm Strim, Nonna Pia’s Balsamic Reductions

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No-Noodle Lasagna

BT Calgary | posted Tuesday, Jan 6th, 2015


There are plenty of new tricks to make classic comfort dishes healthier for a new year (and a new you.) Here’s a  favorite courtesy Peter Van Stolk  from spud.ca .

No-Noodle Lasagna


  • 2 zucchini
  • 1 diced green bell pepper
  • 1 diced onion
  • 1 lb sliced fresh mushrooms (or sub for your favourite veggies)
  • 1 16 oz package frozen spinach (or about two bunches, fresh)
  • 1 lb grass-fed ground beef
  • 1 egg
  • 1 15 oz container low-fat ricotta cheese
  • 6 oz shredded part-skim mozzarella cheese
  • 6 oz grated Parmesan cheese
  • 2 tbsp chopped fresh parsley
  • 1 tbsp chopped fresh oregano
  • 2 tbsp chopped fresh basil
  • 1 cup tomato paste
  • 1 16 oz can tomato sauce (or make your own!)
  • 1/4 cup red wine
  • salt & pepper to taste


  1. Preheat the oven to 325 degrees F and grease a deep 9×13 inch baking or lasagna pan.
  2. Slice zucchini lengthwise, into very thin slices. Sprinkle lightly with salt; set aside to drain on paper towel.
  3. Add beef and black pepper to a large skillet, and cook over medium high heat for 5 minutes. Add in green pepper and onion and cook, stirring frequently, until meat is no longer pink. Stir in tomato paste, tomato sauce, wine, basil, and oregano. Bring to a boil; reduce heat and simmer for 20 minutes, stirring frequently.
  4. Meanwhile, stir egg, ricotta, and parsley together in a bowl.
  5. To put together the lasagna, spread 1/2 of the meat sauce into the bottom of prepared pan. Then layer 1/2 the zucchini, 1/2 the ricotta mixture, the spinach, the mushrooms, then 1/2 the mozzarella. Repeat by layering the remaining meat sauce, zucchini slices, ricotta mixture, and mozzarella. Spread Parmesan over the top and cover with foil.
  6. Bake for 45 minutes, before removing the foil and raising the oven temperature to 350 degrees F. Bake for an additional 15 minutes and let stand for 5 minutes before serving.


Courtesy Peter Van Stolk

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Gingersnap Cookies (Gluten Free)

BT Calgary | posted Monday, Nov 24th, 2014


Makes about 3 dozen cookies.


  • ¾ cup butter, organic***
  • ¾ cup Xylitol, whole cane sugar, or coconut sap
  • ¼ cup molasses; unsulphured, organic
  • 1 large egg
  • ½ tsp vanilla extract, pure
  • 1¼ cup brown rice flour
  • ½ cup buckwheat flour
  • ½ tsp baking soda, aluminum free
  • ¼ tsp sea salt
  • 1½ tsp cinnamon, ground
  • 2 tsp ginger, ground
  • ½ tsp cloves, ground


  1. Preheat oven to 350° F
  2. Combine flours, baking soda, sea salt, cinnamon, ginger & cloves in a bowl, stir to blend and then set aside.
  3. In a mixer, beat the butter until light and fluffy. Add the sugar and mix again, then add the molasses, eggs and vanilla. Scrape sides of bowl to ensure all ingredients are well mixed.
  4. Next add the flour mixture and blend on low speed to combine.
  5. Remove dough from mixer and place in a sealed container in fridge for about 10-15 minutes.
  6. Prepare two large baking sheets with parchment paper. When the dough has chilled slightly, roll it into 1” balls and place about 2” apart on the baking sheet.
  7. Press each with the bottom of a glass to flatten slightly.
  8. Bake for about 10-12 minutes (or until cookies are dry and slightly firm on top).
  9. Transfer to a wire rack to cool completely.



1.) Whole Sweetener options: Xylitol (Xyla), Whole Cane Sugar, Coconut Sap/Sugar
2.) ***Dairy Free Variation: Replace the butter for ½ of coconut oil, plus ¼ cup coconut butter
3.) Egg Free Variation: Combine 1 Tbsp ground chia seeds with 3 Tbsp water. Let sit for 10
minutes, then use in place of 1 egg.

Courtesy  www.bundlesofenergy.com


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Vitality-Boosting Pasta Salad

BT Calgary | posted Thursday, Sep 4th, 2014


This pasta salad – developed by leading nutrition expert Rose Reisman – is a powerhouse when it comes to vitality-boosting ingredients, including whole grains, edamame beans, berries, orange veggies and Greek yogurt.

Prep Time: 15 minutes

Cooking Time: 20 minutes

Servings: 6


  • 1 pkg (375 g) whole wheat rotini, such as Catelli® Healthy Harvest®
  • 1 large red bell pepper, chopped
  • 2 cups (500 mL) peeled and chopped sweet potato
  • 3/4 cup (175 mL) shelled edamame beans
  • 1 cup (250 mL) dried cranberries
  • 3 oz (90 g) crumbled light feta cheese, about 1/2 cup (125 mL)
  • 1/3 cup (75 mL) chopped fresh basil or parsley


  • 2/3 cup (150 mL) zero fat Greek yogurt
  • 1/2 cup (125 mL) low fat milk
  • 1/4 cup (60 mL) balsamic vinegar
  • 3 tbsp (45 mL) light mayonnaise
  • 2 tbsp (30 mL) olive oil
  • 1 1/2 tbsp (22.5 mL) honey
  • 1 1/2 tsp (7 mL) crushed garlic


1. Preheat the oven to 425°F (220°C). Arrange the chopped pepper, in a single layer, on a parchment-lined baking sheet. Bake for 10 minutes or until softened and coloured around the edges. Cool completely.

2. Meanwhile, bring a large pot of water to a rapid boil. Add rotini and sweet potato. Cook for 8 minutes; add edamame beans during the last minute of cooking. Drain well and rinse with cold water until rotini is cold. Add to a large serving bowl. Stir in the cranberries, feta, basil and roasted peppers.

3. Dressing: Whisk the yogurt with the milk, vinegar, mayonnaise, oil, honey and garlic until well combined. Pour over the pasta mixture and toss until well combined.



Per serving (1 1/2 cups/375 mL): 529 calories, 14 g fat, 1.8 g saturated fat, 7.2 mg cholesterol, 373.2 mg sodium, 90 g carbohydrates, 12.5 g fibre, 18 g sugars, 21.8 g protein.


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Grilled BC Salmon

BT Calgary | posted Friday, Jul 25th, 2014

salmon resized
with miso maple glaze and spring asparagus
  • 4 x 5 oz. salmon fillets
  • Canola oil
  • Salt and pepper to taste
  • 4 oz. miso paste
  • 2 oz. maple syrup
  • 1 oz. hot water
  • 1 pound fresh asparagus spears
  • 2 Tbsp. canola oil
  • Salt and pepper to taste
  • Juice of one lemon
1)     Rub the fish with oil, salt and pepper
2)     Place the fish on a hot grill and cook for 6-8 minutes flipping once
3)     Meanwhile, in a small pot combine the miso, maple and hot water and reduce on low heat by 1/3
4)     Once the salmon is just about cooked, brush with the glaze and remove from the grill
5)     Oil the asparagus spears lightly and season with salt and pepper
6)     Place the spears onto the grill and cook until tender
7)     Remove onto a serving platter and squeeze the lemon over top of it
8)     Place the glazed fish on top of the asparagus and serve immediately
9)     The fish should be cooked medium, and have a bright red center
Courtesy Chef Kyle Groves, Catch & The Oyster Bar

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Sesame Miso Dressing

BT Calgary | posted Monday, Jul 14th, 2014

SAIT Culinary Campus whipped up some post-Stampede dinner ideas to help us detox and get back on the health train.


  • 1/3 c rice vinegar
  • ¼ c canola oil
  • 3 T sesame oil
  • 3 T honey
  • 2 T miso paste
  • 1 T soy sauce
  • 2 garlic cloves
  • 1 T fresh ginger
  • 1/2 t chilli flakes


  1. Blend all ingredients together.
  2. Can be made ahead and keeps well refrigerated.

Healthy Recipes: Salads 2 – July 14th

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Grilled Steak and Soba Noodle Salad

BT Calgary | posted Monday, Jul 14th, 2014

Want to get back on the health track after mini donuts and corn dogs? We enlisted the help of SAIT Culinary Campus for healthy entrees salads to help  you detox.


  • 1 x 363 gr package of soba noodles
  • ½ c cooked shitake mushroom slices
  • ½ c carrot julienne
  • ½ c red pepper julienne
  • ¼ c green onion chopped
  • ¼ c fresh cilantro chopped
  • 1 c cooked steak slices
  • Toasted sesame seeds for garnish


  1. Cook soba noodles according to directions on package.
  2. Rinse well with cold water.
  3. Mix noodles and all other ingredients together with miso dressing.
  4. Garnish with toasted sesame seeds.

Tips: Chicken or salmon would both go well in this salad. Using edamame or fried tofu instead of meat would be a nice vegetarian option.

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Almond Butter Bites

BT Calgary | posted Monday, Jun 16th, 2014

These two-bite treats are a fabulous snack for athletes of all ages. They are super quick
and easy to make, plus there is no baking required! Double the batch and keep them in
the freezer for snacking on the run.


  • ½ cup almond butter*
  • ¼ cup honey, pure unpasteurized
  • ¼ cup coconut flour
  • 3 tbsp ground flax seed (or ground hemp seed)
  • ¼ tsp sea salt, Himalayan
  • ½ cup whole rolled oats
  • ¼ cup hemp seeds
  • ¼ cup dark chocolate,
  • carob or cacao chips
  • *Raw almond is ideal if available, or try other nut butters.
  • *Use Sunbutter (sunflower seeds) for a nut-free variation.


  1. In large bowl mix together almond butter, honey, coconut flour, ground flax and sea salt until well blended.
  2. Next add the oats, hemps seeds and chocolate chips, and use your hands or a large spoon to mix the dough until everything is thoroughly combined.
  3. Then choose squares or balls:
  4. Squares: Press the entire mixture evenly into an 8 x 8 pan. Sprinkle the shredded coconut on top and press it lightly into the surface.
    b. Balls: Use a tablespoon to scoop out portions and roll into one inch balls using your hands. Roll the finished balls into cacao, shredded coconut or hemp seeds.
    4. Store in the fridge or freezer until you are ready to eat them.

Makes 18 bites.

Courtesy 2-time Olympic speed skater… and certified nutritionist Michelle Giangualano, www.bundlesofenergy.com

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