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Year of Pulses: Black Bean Pico de Gallo Salsa

BT Calgary | posted Wednesday, Feb 17th, 2016


Black Bean Pico de Gallo Salsa


2016 is International Year of Pulses as declared by the United Nations. Take the Pulse Pledge www.pulsepledge.com



  • 19 fl oz (540 mL) canned black beans, drained and rinsed
  • 4 medium tomatoes, diced
  • 1 medium sweet onion, diced
  • 2 jalapeno peppers, seeded and diced
  • 1/4 cup (50 mL) lime juice
  • 1/2 cup (125 mL) chopped fresh cilantro
  • salt to taste


  1. Combine all ingredients in serving bowl and toss to mix.
  2. Refrigerate until ready to serve.

Watch the segment:


Courtesy Sue Spicer, www.foodbydesign.ca

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Road Trip Snacks: Roasted Chickpeas

BT Calgary | posted Tuesday, Jun 23rd, 2015


Healthy Road Trip Snacks: Roasted Chickpeas

Courtesy Vincci Tsui, RD


  • 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



  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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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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BT Calgary | posted Thursday, Dec 11th, 2014


Courtesy, Chef Steve Lepine from SAIT Culinary Campus


  • 1 Fresh Orange, Zest
  • 1 TBSP Icing Sugar


1. Peel orange zest with vegetable peeler, cut orange zest into very thin slices.
2. Place zest into bowl with icing sugar, lay orange zest onto baking sheet.
3. Place into 200F oven for 20-30 minutes until dry and brittle.
4. Remove from oven and allow to cool at room temperature.


  • 1/8 cup Butter
  • ¼ cup Icing Sugar
  • 1 cup Pecans


1. Place butter, sugar and pecans into frying pan and turn heat on high.
2. Continue to stir the nuts until sugar caramelizes and turns golden brown.
3. Sprinkle orange zest onto hot nuts.
4. Remove from heat and place pecans onto baking sheet with parchment paper.
5. Allow to cool.


  • ¼ cup Pink Peppercorn Dust

1. Place peppercorns into sieve and press until all pink outer peel comes off the peppercorns, keep separate.
2. Keep pink shell of peppercorns for nuts, reserve whole peppercorns for future recipes.


  • ¼ cup Walnuts
  • ¼ cup Pistachio
  • ¼ cup Almonds


1. Place nuts onto baking sheet and roast in oven at 350 F for 5-10 minutes until lightly browned.
2. Remove from oven and sprinkle with pinch of salt and peppercorn dust.
3. Mix all nuts together and enjoy.
4. Store leftover nuts in air tight container.

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Mini Ham and Pepper Quiche

BT Calgary | posted Thursday, Sep 26th, 2013


  • 7 cup (80 ml) cubed ham
  • 7 cup (80 ml) sliced green onion
  • 7 cup (80 ml) shredded cheddar cheese
  • 2 cherry tomatoes, chopped
  • 3 eggs
  • 5 cup (125 ml) milk
  • 18 premade mini pastry shells


      1. Preheat the oven to 375°F (190°C).
      2. Toss together the ham, onion, cheese and tomatoes in a bowl. Whisk the eggs with the milk in another bowl.
      3. Keeping the pastry shells in their metal wrappers, place them on a baking sheet.
      4. Place about 1 Tbsp (15 ml) of the ham and cheese mixture in each of the shells.
      5. Gently pour some egg mixture into each, leaving just a bit of space at the top, as the filling will puff up.
      6. Bake for 15 minutes, until the egg is just set. Allow to cool before serving.
      7. Once they’re completely cool you can stack them in a container for a packed lunch.

Prep time: 10 minutes
Total time: 25 minutes
Makes: 18 mini quiches.

These will keep in a sealed container in the refrigerator for 3 days and in the freezer for 1 month.

Try other combinations, like tinned salmon and spinach or finely chopped red and yellow bell pepper.

Courtesy Ceri Marsh: Sweet Potato Chronicles



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