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Easy Creme Brulee with Toffee Crust

BT Calgary | posted Tuesday, Apr 5th, 2016


Creme Brulee is a french dessert which can be a little intimidating to create. Traditionally it is made with a custard base and a caramelized sugar top. Making custard from scratch with milk and eggs can be a little bit fussy as overcooking can cause curdling. Likewise the crunchy sugar topping of the dessert is usually done using a blow torch, which not everyone has in their kitchen. This recipe is just as delicious as the original and so much easier to make. The sponge toffee crust is the secret to this dessert as it browns perfectly and gives this recipe the perfect caramel flavor.


  • 1 package vanilla pudding mix
  • 1 can evaporated skim milk
  • 1 cup whipping cream
  • 1 teaspoon vanilla extract
  • 1 teaspoon nutmeg
  • 4 inch square of sponge toffee


  1. Place the vanilla pudding into a bowl and add the evaporated milk, whipping cream, vanilla and nutmeg.
  2. Whisk for 2-3 minutes.
  3. Pour into individual ramekins and place into the refrigerator for 20 minutes.
  4. Meanwhile set your oven to a low broil.
  5. Place the sponge toffee into a zip bag, and using a mallet, pound it into a fine powder.
  6. Once the custard is set, remove the ramekins from the fridge and place onto a cookie sheet.
  7. Using a small spoon, sprinkle the sponge toffee powder over top into a thin layer.
  8. Place the ramekins into the oven and turn on the light.
  9. Watching carefully so that they don’t burn, brown the tops for 2-3 minutes until the topping is caramelized.
  10. Remove from the oven and garnish with fresh berries if desired.



Courtesy Theresa Toth, Easy Peasy Eats

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Apple Cinnamon Quinoa Porridge

BT Calgary | posted Wednesday, Mar 30th, 2016

Apple Cinnamon Quinoa Porridge

Hot cereal for breakfast is a great way to start the day. This version is a twist on traditional porridge, using quinoa simmered in milk with apple pieces giving you new flavours but with all of the traditional, creamy comfort you expect.


  • 3/4 cup (175 mL) white or 3-colour blend quinoa
  • 1 tbsp (15 mL) whole wheat flour
  • 1 tbsp (15 mL) packed brown sugar
  • 1/2 tsp (2 mL) ground cinnamon
  • 1/8 tsp (0.5 mL) salt
  • 1 cup (250 mL) water
  • 2 cups (500 mL) milk
  • 1 large red apple, diced
  • 2 tbsp (30 mL) chopped toasted nuts or sunflower seeds
  • Additional ground cinnamon, to taste
  • Maple syrup or additional brown sugar (optional)


1. In a deep, medium-size saucepan, whisk flour, sugar, cinnamon and salt into milk. Stir in quinoa and water. Bring to a boil over medium-high heat, stirring occasionally.
2. Reduce heat to low, cover and simmer, stirring often, for 20 minutes. Stir in diced apple, cover and simmer, stirring often, for about 5 minutes or until quinoa and apple pieces are tender. Remove from heat and let stand, covered, for 3 minutes.
3. Spoon into bowls and sprinkle with nuts or sunflower seeds and cinnamon. Add a hint of maple syrup or brown sugar, if desired.

Nutritional information (per serving)
Energy: 250 calories
Top 5 nutrients (% of daily value)
Protein: 9 g
Calcium: 16 % / 175 mg
Carbohydrates: 39 g
Magnesium: 35%
Total fat: 7 g
Vitamin B12: 32%
Fibre: 4.2 g
Folate: 32%
Sodium: 119 mg
Vitamin D: 30%

Oatmeal with Apples and Dates

BT Calgary | posted Wednesday, Mar 30th, 2016

Oatmeal with Apples and Dates

A complete and delicious breakfast to warm you up on chilly mornings. Large flake oats take longer to cook, but they have a better texture compared to quick oats.


  • 1 1/2 cups (375 mL) large flake oats (oatmeal)
  • 2 tsp (10 mL) flaxseed, ground
  • 2 1/2 cups (625 mL) milk
  • 3 1/2 cups (875 mL) water
  • 1/3 cup (80 mL) dried dates, diced
  • 1/3 cup (80 mL) dried apples, diced
  • 1 tsp (5 mL) ground cinnamon
  • 1/3 cup (80 mL) brown sugar
  • 3 tbsp (45 mL) slivered almonds, toasted


  1. In a resealable container, combine the oats, flaxseed, milk and water.
  2. Refrigerate overnight.
  3. Early in the morning, pour the mixture into a saucepan and add the dried fruit and cinnamon.
  4. Cook on low for approximately 15 minutes while stirring often.
  5. Add brown sugar and serve with the slivered almonds.


Nutritional information (per serving)
Energy: 433 calories
Top 5 nutrients (% of daily value)
Protein: 16 g
Calcium: 23 % / 251 mg
Carbohydrates: 73 g
Magnesium: 58%
Fat: 10 g
Phosphorus: 44%
Fibre: 9 g
Thiamin: 42%
Sodium: 83 mg
Vitamin B12: 40%

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Chia Pudding with Pistachio Pesto

BT Calgary | posted Wednesday, Mar 30th, 2016

Chia Pudding with Pistachio Pesto

You’ll love how easy it is to make this pudding, which is remarkably similar to tapioca. Its soft, creamy texture is the perfect foil for the subtle crunch of the fabulous maple-pistachio pesto garnish.

Ingredients for Pistachio Pesto

  •  1/2 cup (125 mL) raw pistachios, shelled, and unsalted
  • 15 fresh mint leaves
  • 2 tsp (10 mL) freshly squeezed lemon juice
  •  3 tbsp (45 mL) maple syrup

Directions for Pesto

  • In a small food processor, pulse the pistachios, mint and lemon juice 2 or 3 times. With the machine running, add the maple syrup in a thin stream until the mixture is the consistency of pesto.
  • Refrigerate.

Ingredients for Chia Pudding

  • 4 cups (1 L) milk
  •  2 eggs, beaten
  • 1/3 cup (80 mL) brown sugar
  • 1/3 cup + 2 tsp (90 mL) chia seeds
  • 1/8 tsp (.5 mL) maple extract
  • 1 cup (250 mL) fresh raspberries


  1. In a large saucepan, combine milk, eggs and brown sugar.
  2. Cook over medium-high heat, stirring constantly until the mixture comes to a boil.
  3. Immediately place the saucepan in the bowl of ice water and whisk the mixture for 5 min to cool it.
  4. Transfer the mixture to a bowl, add chia seeds and maple extract and stir to combine. Cover and refrigerate for 3 hours.
  5. Serve the pudding with raspberries and a heaping tablespoon of pistachio pesto.

Nutritional information (per serving)
Energy: 209 calories
Top 5 nutrients (% of daily value)
Protein: 9 g
Calcium: 21 % / 226 mg
Carbohydrates: 24 g
Vitamin B12: 40%
Fat: 10 g
Vitamin D: 33%
Fibre: 4.4 g
Riboflavin: 26%
Sodium: 79 mg
Selenium: 24%

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Broccoli, Kale and Lentil Soup

BT Calgary | posted Wednesday, Mar 30th, 2016

Easy Recipes to Help Canadians Lower their Risk of Colorectal Cancer

Broccoli, Kale and Lentil Soup

It’s so easy to make this soup from scratch, and this recipe will make you glad you did. The lentils thicken this vegetable-packed soup, and the milk adds a lovely flavor and texture. This soup is even better when made ahead, so make it on the weekend or in the evening, then reheat to pack in a thermos or reheat at lunch time.


  • 1 tbsp (15 mL) butter
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1/8 tsp (.5 mL) hot pepper flakes or smoked paprika
  • Salt and pepper
  • 1/3 cup (75 mL) dried red
  • lentils, rinsed
  • 2 ½ cups (625 mL) low-
  • sodium vegetable or chicken broth
  • 4 cups (1 L) chopped broccoli (stems and florets separated)
  • 4 cups (1 L) chopped packed trimmed kale
  • 2 cups (500 mL) heated milk
  • 2 tbsp (30 mL) freshly squeezed lemon juice or white wine vinegar


1. In a pot, melt butter over medium heat.
2. Sauté onions, garlic, hot pepper flakes and ¼ tsp (1 mL) each salt and pepper for about 5 minutes or until softened and starting to turn golden brown. Stir in lentils, broth and broccoli stems. Cover and bring to a boil over high heat.
3. Stir in broccoli florets, kale and milk. Reduce heat to medium-low, cover and simmer, stirring occasionally and adjusting heat to prevent boiling, for 15 to 20 minutes or until lentils and vegetables are soft.
4. Use and immersion blender in the pot or transfer soup to a blender or food processor, in batches, and purée, until smooth or slightly chunky, as desired.
5. Return to pot, if necessary. Heat over medium heat until steaming, but do not let boil. Stir in more milk if soup is too thick. Drizzle in lemon juice while stirring. Season with up to ¼ tsp (1 mL) salt and pepper to taste.

Nutritional information (per serving)
Energy: 222 calories
Top 5 nutrients (% of daily value)
Protein: 15 g
Calcium: 22 % / 239 mg
Carbohydrates: 29 g
Vitamin C: 178 %
Total fat: 7 g
Folate: 57 %
Fibre: 5.2 g
Vitamin B12: 40 %
Sodium: 182 mg
Vitamin D: 31 %


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Recipe Remix: Quick Spanish Paella

BT Calgary | posted Monday, Mar 7th, 2016


Paella is one of those dishes which is so versatile and came be made with almost any type of meat. For this mixed variety I have included chicken, chorizo sausage and prawns which seams to satisfy all tastes. The chorizo gives it just enough heat without being overpowering. The ultimate short cut in this dish is to use Spanish style rice which is already seasoned, but if you are using plain white rice, I would recommend adding a can of diced tomatoes to the mix.

Courtesy Theresa Toth, easypeasyeats.com


  • 1 tablespoon olive oil
  • 1 large onion, diced
  • 1 bell pepper, diced
  • 2 cups chorizo sausage, sliced
  • 1 pound chicken breast, sliced
  • 1 teaspoon paprika
  • 1 teaspoon dried thyme
  • 1 teaspoon chili powder
  • Salt & pepper to taste
  • 1 1/2 cups Spanish style rice (or short grain rice)
  • 3 cups chicken stock
  • 1 cup raw prawns,
  • 1 cup frozen peas
  • 1 lemon, cut into wedges
  • 1 cup parsley, chopped


  1. In a large skillet, heat the olive oil over medium heat and add the onion, bell pepper, chicken and sausage.
  2. Cook for 5 minutes until the meat is browned and the veggies are soft.
  3. Add the paprika, thyme, chili powder and salt and pepper and stir.
  4. Next add the rice and chicken stock and bring to a boil.
  5. Lower to simmer and cook for 10 minutes, stirring,until the rice is almost done.
  6. There should be some liquid remaining in the pan.
  7. Add the prawns and frozen peas and stir to combine.
  8. Cover with a lid and simmer for 5 minutes until the prawns are cooked.
  9. Serve with a squeeze of lemon and fresh parsley.


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BT Calgary | posted Wednesday, Mar 2nd, 2016

Budha Bowl




Tahini Dressing

  • 3 Tbsp tahini (sesame paste) 45 mL
  • 3 Tbsp rice vinegar 45 mL
  • 1 tsp grated ginger 5 mL
  • 1 garlic clove, minced
  • 3 Tbsp canola oil 45 mL
  • 3 Tbsp boiling water 45 mL
  • salt & ground black pepper, to taste

Bowl Base

  • 2 cups cooked brown rice 500 mL
  • 1 cup cooked black (Beluga) or green lentils 250 mL
  • salt & ground black pepper, to taste
  • 3 Tbsp chopped dill 45 mL
  • 2 cups thinly sliced baby spinach 500 mL
  • 1 cup thinly sliced red peppers 250 mL
  • 1 cup grated carrots 250 mL
  • 1 cup enoki or other mushrooms sliced 250 mL
  • 1/2 cup pumpkin seeds 125 mL



  1. WHISK tahini, vinegar, ginger, garlic and canola oil together until smooth. Add boiling water to thin out. Season with salt and pepper and reserve.
  2. TOSS hot rice and lentils with dill in a bowl. Season with salt and pepper to taste. Divide into serving bowls.
  3. DIVIDE spinach, peppers, carrots, mushrooms and pumpkin seeds on top of lentil blend in bowls.
  4. DRIZZLE dressing on top of veggies and serve immediately.
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Master Mixes from Sue Spicer

BT Calgary | posted Monday, Feb 29th, 2016


This recipe makes at least 12 cups of mix to which other ingredients are added for fast, nutritious meals. This is a very adaptable recipe, increase or decrease amounts as required by taste and number of servings needed. Divide into 2-3 cup packages to make meals for 4 servings. Freeze for up to 4 months.

  • 2 Tbsp canola oil
  • 4 lbs lean ground beef, poultry or lamb
  • 2 yellow onions, diced
  • 2 Sweet red or green peppers, diced
  • 6 stalks celery, diced
  • 6-8 cloves garlic, minced
  • 2 large peeled carrots, grated (optional)
  • 1 large zucchini, grated (optional)

Master Mix must be prepared in batches to sear meats and provide added flavour. Otherwise, the released liquid steams the ingredients resulting in tougher texture and less flavour.

  1. On medium high, heat 1Tbsp (15mL) oil in pan a large wok or skillet. Add ½ the ground meat sauté until browned on all sides. Remove, reserve and repeat using all ground meat.
  2. Do not clean skillet, this adds flavour. Add a small amount of oil to pan. Stir in 1/2 vegetables and sauté in 2 batches just until soft. In a large bowl combine meat and vegetables. Cool.
  3. Divide into desired servings. 1 Master Mix for 4 servings is approx. 2 cups, more if you have larger appetites, i.e. teenagers! Pack into freezer storage bags or containers.
  4. Label with name, date and quantity. Freezes up to 3 months.


FAST FOOD FRESH for FOUR! Take 2 cups Master Mix and…

  1. TOSS with pasta and your favourite prepared sauce
  2. STIR into broth with 1 drained can of corn and rice, pasta or lentils for chowders
  3. SEASON with Oriental or Curry sauce, fresh grated carrots, lettuce & sprouts
  4. COMBINE with beans, corn, chilies, tomatoes and Mexican style seasonings
  5. BAKE in a piecrust with 1 pkg. drained frozen spinach, 4 eggs beaten with milk, sprinkle with cheese, for 40 minutes in moderate oven.
  6. STUFF crepes, wraps, cannelloni, lasagna, baguettes, quesedillas, squash, baked potato


Use this versatile mixture in as the dry and fat portion of most cookie, muffin, scone, pancake recipes. Add the liquids and sugar asked for in the recipe with the master mix.

  • 3 cups all purpose flour
  • 2 cups whole wheat flour
  • 1/4 cup sugar
  • 1/3 cup baking POWDER
  • 1 tsp salt
  • 1 cup shortening
  1. Blend flours, sugar, baking powder and salt.
  2. With your hands work in the shortening until mixture is crumbly.
  3. Store in an airtight container in a cool place for 6 weeks, or freeze up to 3 months.



  • 2 cups Master Baking Mix
  • 1 cup milk or yogurt
  • 1-2 eggs
  • 1 cup sugar, or as directed by another recipe


  1. Stir until just combined with any additions such as 1 cup berries, banana pieces, choc chips. Bake in muffin cups for 20 miinutes until a knife inserted into the muffin comes out clean.
  2. Makes 12 small muffins.
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