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Episode 1 Recipes (Back to the Basics)

You can catch all of these recipes being prepared on the first Episode of The Complete Plate, airing on Shaw TV Calgary.

Simple Strawberry Chia Jam

Photo Credit: Lindsay Nichols Photography

Ingredients

3 cups whole strawberries, fresh or frozen

1 tbsp honey

6 tbsp chia seeds

Instructions

Mash strawberries and honey together in a large bowl, using a fork, potato masher, or immersion blender.

Once mashed stir chia seeds into the mixture.

Place in refrigerator over night.

In the morning stir jam and serve on whole grain toast.

Note: If berries are frozen allow them to defrost before preparing jam.

Nutritional Analysis at bottom of page

Dark Chocolate & Blood Orange Chia Pudding

Recipe makes 3 servings

Ingredients

For the dark chocolate pudding

1 cup (300g) Vanilla Greek Yogurt

1/2 tsp cocoa powder

10 g dark chocolate, shaved

1/2 cup dark chocolate almond milk (or regular chocolate)

1/2 tsp cacao nibs

3 tbsp chia seeds

For the blood orange pudding

1 cup (300g) Blood orange Greek yogurt (or vanilla)

1/2 cup vanilla almond milk

3 tbsp chia seeds

Instructions

In a medium bowl mix together all the ingredients for the dark chocolate pudding. In a separate medium bowl, mix together all of the ingredients for the blood orange pudding. Cover both bowls and place in refrigerator over night.

In the morning stir each pudding.

To assemble place a third of the dark chocolate portion in the bottom of a container. Next layer a third of the blood orange pudding portion on top of the dark chocolate pudding. Finally, top the pudding with fresh blood orange and serve.

Nutritional Analysis at bottom of page

Mediterranean Summer Roll

Recipe makes 4 servings

Ingredients

4 rice paper wraps 8 butter lettuce leaves 3/4 cup hummus 1 large red pepper, seeds removed and sliced 2 mini cucumbers, sliced length wise 40 g feta, crumbled 1 cup alfalfa sprouts, washed well 3/4 cup tzatziki

Instructions

Prepare a plate with two damp paper towels

Fill a large shallow dish with hot water.

Submerge rice paper in hot water for 15-30 seconds. The texture of the rice paper will become more flexible and easier to mold.

Spread rice paper flat. Top with butter lettuce. Spread 3 tbsp hummus per roll evenly over lettuce, top with red pepper, cucumber, 10 g feta per roll, 1/4 cup alfalfa sprouts. Roll wrap over leaving the ends open.

As you finish each roll, place them between the two damp pieces of paper towel. Once you finish all 4 rolls tuck in each of the ends. Serve each roll with 3 tbsp tzatziki as a dip.

Note: For food safety reasons sprouts need to be wash extremely well. For those who are high risk or women who are pregnant sprouts should be avoided. It is recommended that you consider cooking sprouts. If you still want the same fresh crunch try pea shoots.

Nutritional Analysis at bottom of page

Nutritional Information

*While information is accurate, there are numerous factors that will alter or change the precision of these calculations, including but not limited to: portion measurements, season, ingredient substitutions, recipe revisions, assembly, variations in brands and so on.

Simple Strawberry Chia Jam

Serving size: 2 tbsp Calories 30 Nutrient Daily Intake (%) Protein 1g 1 Carbohydrates 5g 2 Fiber 2 g 7 Sugars 2 g Fat 1g 2 Sat fat 0g Trans Fat 0g Omega 3 0.56g 35 Vitamins Folate 6mcg 1 Vitamin C 14 mg 23

Minerals Calcium 26 mg 3 Phosphorous 35 mg 3 Iron 0.25 mg 1 Maganese 0.17 mg 8 Zinc 0.16 mg 1

Dark Chocolate & Blood Orange Chia Pudding

Per 1 serving: Recipe makes 3 servings Calories 337 Nutrient Daily Intake (%) Protein 22g 44 Carbohydrates 43g 14 Fiber 11 g 42 Sugars 30 g Fat 10g 15 Sat fat 2g 9 Trans Fat 0g Omega 3 3.74g 234 Omega 6 1.25 g 10 Cholesterol 8.53mg 3 Vitamins Vit-A 3 Vit-B1 9 Vit-B2 38 Vit-B3 4 Vit-B5 8 Vit-B6 8 Folate 10 Vit-B12 38 Vit-C 85 Vit-D 8 Vit-E 9

Minerals Calcium 51 Magnesium 11 Phosphorus 46 Sodium 5 Iron 5 Maganese 31 Selenium 25 Zinc 16

Mediterranean Summer Rolls

Per 1 serving: Recipe makes 4 servings Calories 204 Nutrient Daily Intake (%) Protein 13g 26

Carbohydrates 24g 8 Fiber 4 g 18 Sugars 5 g Fat 7g 11 Sat fat 2g 11

Trans Fat 0g Cholesterol 12mg 4 Vitamins Vit-A 0 Vit-B1 12 Vit-B2 21 Vit-B3 5 Vit-B5 7 Vit-B6 17 Folate 23 Vit-B12 10 Vit-C 72 Vit-K 60 Vit-E 3

Minerals Calcium 16 Magnesium 16 Phosphorus 24 Sodium 20 Iron 12 Maganese 29 Selenium 13 Zinc 12

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