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  Ingredients: ½ cup toasted almonds ½ head shredded cabbage 1 pkg bean sprouts 2 cups fresh mushrooms 2 green onions, chopped ¼ cup sunflower seeds 3 oz package instant noodles (ramen, broken up) ½ pcg chow mein noodles   Dressing: Seasoning pkg from the ramen noodles ½ cup olive oil 2-4 tbsp soy sauce […]

  Ingredients Boneless skinless Chicken breast (170 g) 6 oz Salt ¼ tsp Pepper 1⁄8 tsp Olive oil cooking spray 1 Whole wheat tortilla Pesto 3 tbsp Broccoli florets (small) ¼ cup Sundried tomato (thin sliced) ¼ cup Asparagus (cut into ½ inch pieces) ½ cup Aged white Cheddar ½ cup   Directions: Season chicken […]

    Ingredients: 2 Tbsps butter 1 onion, diced 2 Tbsps flour 4 cups chicken broth 4 cups broccoli: Cut into small bite-size pieces If using broccoli stems, use up to one cup only in the first part of cooking process ½ cup heavy cream   Directions: Cook onion in butter with salt (pinch) till […]

Ingredients: 2 cups quinoa 3 ½ cups chicken stock (or water) 2 cups bell pepper diced 1 x 15 oz can black beans rinsed and drained 1 cup frozen corn 1 cup salsa of choice 1 tomato diced 1tbsp jalapenos 1 cup red onion diced 2 tsp chili powder 1 tsp smoked paprika 1 tsp […]

    I generally have a smoothie everyday in the afternoon.  It’s an easy way to get a solid amount of protein and a vessel for my newly added psyllium. You can get creative with your smoothie.  It’s fast and easy to prepare.  I have a Ninja blender that makes the process very efficient.   […]

Ingredients: 310g Greek yogurt I have used plain and flavored (peach, mango, vanilla) When using plain, you may find the bark isn’t sweet enough – consider adding a bit of sweetener like maple syrup or stevia – optional to taste 1/4 cup peanut butter 1/2 cup vanilla protein powder 1 tsp vanilla 1/4 cup pumpkin […]

  Sadly there are a lot of kids who go to school hungry.  In fact 21% of Calgarians said they were struggling to buy food and groceries for themselves and their families. The Brown Bagging for Calgary's Kids (BB4CK) program provides nutritious lunches for over 5000 kids in the city every day.  Various groups throughout Calgary [...]

    Ingredients (for 2 people): 5 large eggs, poached 1-2 green onions chopped 3 tbsps real bacon bits or chopped cooked bacon salt and pepper to taste 4 slices bread, toasted (we love sourdough bread)   Directions: Combine eggs, onion, bacon and salt & pepper.  Mash well. Spread on toasts and enjoy! Ride motorcycle.

  Ingredients: 1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry ½ medium red bell pepper, stemmed, seeded, and chopped fine ½ cup sour cream ½ cup mayonnaise ½ cup packed fresh parsley leaves 1 tbsp fresh dill or 1 tsp dried 3 medium scallions, sliced thin 1 garlic clove, minced*** ½ tsp […]

  Ingredients: 2/3 cup dry bread crumbs 1 cup milk 5lbs ground beef 2 eggs ¼ cup chopped onion 1 tsp salt 1/8 tsp pepper 1 tsp sage ¼ tsp dry mustard   Directions: Combine all ingredients Place in casserole dish Cover generously with ketchup 😊 Cook uncovered for 1 hour at 350°