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Recipes

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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Fruidelicious And Dip

BT Calgary | posted Thursday, Jun 18th, 2015

Fruit

Everyone loves veggies and dip. With this recipe, even the pickiest of eater will be drawn to fruit served in this way. Start with plain yogurt and add just enough sweetness and spice for the perfect coating for juicy pieces of fruit. You can pack them in containers so you’ll have a nutritious snack wherever you are.

Ingredients

  • 1 1/2 cups (375 mL) 2% plain yogurt
  • 2 tbsp (30 mL) liquid honey
  • 1/4 tsp (1 mL) ground cinnamon
  • 1/4 tsp (1 mL) ground nutmeg (optional)
  • 4 cups (1 L) fresh fruit pieces (a mixture of: apple or pear wedges, nectarine slices, banana chunks, pineapple chunks, strawberries, cherries or seedless grapes)

Directions

1. In a bowl, whisk together yogurt, honey, cinnamon and nutmeg (if using). Portion into small bowls or airtight containers. Serve immediately or cover and refrigerate for up to 2 days.
2. On serving plates or portable containers with lids, arrange fruit pieces around bowl or container of yogurt for dipping.

Tip: If you like to eat frozen fruit, you can use some fresh and some frozen, but don’t let the frozen fruit thaw – it will get too soft and watery for dipping.

 

 

 

Nutritional information
per serving
Calories: 162
Protein: 6 g
Calcium 17 % of daily value
Carbohydrates: 33 g
Vitamin C 54% of daily value
Total fat: 2 g
Vitamin B12 26% of daily value
Fibre: 2.7 g
Riboflavin 16% of daily value
Sodium: 66 mg
Phosphorus 15% of daily value

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