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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!


Courtesy Sarah Remmer, RD


  • 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


  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.


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Breakfast Burritos

BT Calgary | posted Wednesday, Sep 9th, 2015

Scrambled eggs wrapped in a flour tortilla with cheese & salsa is the perfect on-the-go breakfast for busy mornings.


Coutesy Sue Spice -- FoodbyDesign.ca

Coutesy Sue Spice — FoodbyDesign.ca

Serves: 1

Time to prepare: 5 minutes

Time to cook: 2 minutes


  • 2 Eggs
  • 2 tbsp (30 mL) milk
  • ½ small sweet green pepper, seeded and diced
  • Pinch each salt and pepper
  • 2 tbsp (30 mL)shredded Cheddar cheese
  • 1 small flour tortilla
  • 2 tbsp (30 mL) medium salsa


  1. Whisk eggs, milk, green pepper, salt and pepper in small bowl.
  2. Spray skillet with cooking spray. Heat skillet over medium-high heat until hot enough to sizzle a drop of water.
  3. Pour in egg mixture and immediately reduce heat to medium-low. As eggs begin to set, gently move spatula across bottom and side of skillet to form large, soft curds. Cook until eggs are thickened and no visible liquid egg remains, but the eggs are not dry.
  4. Sprinkle with cheese.
  5. Spoon the eggs in the centre of the tortilla and top with salsa. Fold up the bottom and then the sides to enclose filling.










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Hummous Tuna Salad in Avocado bowl

BT Calgary | posted Wednesday, Aug 12th, 2015

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


  • 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


  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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Road Trip Snacks: Kale Chips

BT Calgary | posted Tuesday, Jun 23rd, 2015


Healthy Road Trip Snacks: Kale Chips

Courtesy Vincci Tsui, RD



  • 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


  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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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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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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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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Agedashi SPAM

BT Calgary | posted Monday, Jan 5th, 2015

Each Monday this month we’re challenging Calgary’s best chefs to create a dish featuring Spam! Here to kick it off for us is Pierre Lamielle!

Agedashi Spam


  • Kombu (dried seaweed)
  • Dashi (dried fish flakes)
  • Soy sauce
  • Rice wine vinegar
  • 1 can of Spam
  • 1/2 cup of cornstarch
  • Oil for frying


  • Sliced green onions
  • Fresh ginger, grated


  1. Place kombu and bonito flakes in a bowl. Cover with boiling water. Leave to cool, strain and chill until needed.
  2. Adjust seasoning to your taste with rice wine vinegar and soy sauce.
  3. Fill a deep pot with 3 inches of frying oil.
  4. Cut Spam into two-bite cubes. Toss in rice flour or corn starch, ensuring an even and thorough covering.
  5. Deep fry the cubes, making sure all sides brown evenly. Remove from oil and place on a piece of paper towel. You will need to eat them quickly.
  6. Serve three cubes of hot and crispy Spam with a generous glug of your dashi dressing. Top with freshly grated ginger and finely sliced green onions.

Eat immediately while the spam is crunchy and hot!

Courtesy Pierre Lamielle

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