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Blueberry Zucchini Loaf!

>> Friday, May 19, 2017

This May long weekend, I'm sharing a delightful loaf that I concocted in my kitchen one Sunday afternoon.... I had a hankering for a healthy muffin, and I was fresh out of muffin cups after trying out an online recipe that produced something resembling a dough pellet (epic fail!).  I had just been to Costco and had way more zucchinis than I knew what to do with.... sooo... voilà!  And it turned out great.

  • 1.75 cups whole wheat flour
  • 1/2 cup white sugar
  • 1/4 cup brown sugar
  • 1.5 tsp baking soda
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 cup canola oil
  • 1/4 cup milk
  • 1/4 cup greek yogurt fat free
  • 4 tbsp egg white
  • 2tsp vanilla
  • 1.5 cups shredded zucchini
  • 1/2 cup blueberries


1.  Preheat oven to 350F. 

2.  Mix first 6 ingredients (the dry ones) together in a large bowl. 

3.  Whisk together canola oil, milk, greek yogurt, egg white, and vanilla in a separate bowl until smooth.  Stir into flour mixture until batter is just moistened.  Fold zucchini and blueberries into batter. 

4.  Spray a standard loaf pan (8.5" x 4.5") with non stick spray, and pour batter in. 

5.  Bake 35-40 minutes, until a toothpick inserted into the centre comes out clean.

Makes 12 slices.  Per slice: 
  • Calories: 169
  • Fat: 4.8g
  • Carbs: 28g
  • Protein 3.2g

Note: I think this would also be good with half the white sugar (1/4c instead of 1/2 cup) - if you try this, let me know how it tastes (post a comment at the end of this post). 

Follow me on twitter! @drsuepedersen © 2017


Slow Cooked Pulled Pork Tenderloin With Apples!

>> Friday, March 3, 2017

One word: YUM.  Ok two words: HEALTHY!  Pulled pork is a favourite for adults and kids alike... the only problem is, it is usually made with high fat cuts of pork and doused in high sugar, high calorie barbeque sauce or something similar.   Pork shoulder has a whopping 24g of fat and 317 calories per 100g serving - contrast this with pork tenderloin, which has just 3.5g of fat and 143 calories per 100g serving!

I went on a mission to come up with a delicious concoction using pork tenderloin, which is a lean cut of pork, and voilà! Success. I used this recipe as the base, and sauced it up Dr Sue style.  It was a huge hit at our house!


  • 1 kg pork tenderloin (2 tenderloins)
  • 3 Gala apples, sliced into wedges
  • 1 sweet onion, sliced into strips
  • 5 cloves of garlic, chopped finely
  • 2 cups 100% apple juice
  • 1 cup chicken broth
  • 1/4 cup pure maple syrup
  • 2 tbsp oregano
  • 3 tbsp Mediterranean spice (or Italian)
  • salt and pepper to taste

DIRECTIONS:  It really IS this easy!

1. Put everything into your slow cooker. Put the pork tenderloin in first so that it is submerged in liquid while cooking.  Set on low and cook for 8 hours.

2. Around 5-6 hours into cooking, use two forks to start pulling the pork apart parallel to the fiber of the meat.

3.  Around 7 hours, finish pulling the pork apart - at this point it should really be looking like pulled pork (tendrils of meat).

Serve over one half of a whole wheat bun, or eat on its own!

Makes 10 servings.  Per serving: (not including the bun)

Calories: 223
Fat: 3.5g
Carbs: 19.5g
Protein: 26g

Follow me on twitter! @drsuepedersen © 2017


Gingerbread Cookie Dough Bites - A Practice In Portions!

>> Thursday, December 8, 2016

Whaaaaat??? you say.... Dr Sue is blogging a cookie dough recipe?!  Yes, in fact, I am.  Let's face it - it's the holiday season, and indulging is likely to happen one way or another.  This brings me to one of the most important survival skills when less healthy choices present themselves: Portion Control.  Years ago, I conducted and published a clinical trial on a portion plate and showed that it was helpful for weight management, but the trouble is, foods like desserts and cookies can't really be measured on a plate.  So, if you are in need of a holiday treat recipe, consider this fantastic bite-sized recipe.  Not only is it delicious, but it reminds us that just a bite or two can be enough to enjoy without setting all your hard work staying healthy off the rails.  Amy uses applesauce in her recipe as a low calorie way to cut back on the margarine - I like it!

  • 1 cup all purpose flour
  • 1.5 tsp ground ginger
  • 1/8 tsp salt
  • 1 tbsp margarine, melted
  • 2 tbsp molasses
  • 2 tbsp applesauce, unsweetened
  • 1/2 tsp vanilla extract
  • 6 tbsp brown sugar, packed


  1. Whisk together the flour, ginger, and salt in a small bowl. In a medium bowl, stir together the margarine, molasses, applesauce, and vanilla until thoroughly combined. Mix in the brown sugar. Add in the dry flour mixture, stirring just until incorporated. Cover the cookie dough with plastic wrap, and chill for at least 1 hour.
  2. Line a baking sheet or large plate with wax paper. Roll the cookie dough into 32 little balls, using between 1 – 1½ teaspoons of dough in each ball. Place on the wax paper and refrigerate until ready to serve.

Makes 32 bites.  Per bite: 
  • Calories: 31
  • fat: 0.4g
  • carbs: 6.5g
  • protein: 0.4g
I would suggest 3 bites (or less) as a serving. 


Follow me on twitter! @drsuepedersen © 2016


Kale and Salmon Tortilla Bowl!

>> Wednesday, November 2, 2016

As avid fans of Mucho Burrito, we were thrilled to discover just how easy it is to duplicate their burrito wrap bowls right at home.  You can fill them high with anything - the options are endless - here's a scrumptious suggestion for a kale and salmon combo, packed with nutrients and sure to please!


  • 200g (8oz) salmon fillet 
  • 4 whole wheat tortillas (we love Dempster's!)
  • 4 cups (or big handful) of kale, chopped
  • 2 cups grape tomatoes, sliced
  • 2 green onions, chopped
  • 2 tbsp lime juice
  • 1 tsp chili powder
  • pepper and salt to taste


1.  Preheat the oven to 350F. 

2. Spray two medium oven safe bowls with cooking spray.  Lightly spray both sides of two tortillas, and fit them gently inside each bowl. 

3. Place these tortillas in the bowl, inside the oven, and bake for 10 minutes until a little crispy.  

4. Place the salmon fillet on a baking tray covered in foil, and bake until cooked through and easily flaked with a fork.  (usually around 20 minutes, varies by thickness of filet)

5.  Repeat steps 2-3 with the second two tortillas while the salmon is finishing baking. 

6.  Place the chopped kale on a baking tray lined with foil and sprayed with cooking spray.  Put in the oven for 5 minutes. (this softens the kale and makes it easy to chew!)

7.  Place tomatoes and green onion in a small bowl.  Add the lime juice, chili powder, and mix together. Add pepper and salt to taste. 

8.  Distribute the kale evenly in each tortilla bowl.  Flake salmon on top.  Spoon tomato onion mixture on top. 

Add a dollop of low fat sour cream on the side!
Makes 4 servings.

PER SERVING: (not including sour cream)

Calories: 320
Fat: 11g
Carbs: 37g
Protein: 22g

Follow me on twitter! @drsuepedersen © 2016


Toasty Roasty Kale and Bean Tomato Soup!

>> Saturday, October 8, 2016

Brrr....!!! In our part of Canada at least, winter has come early, with the first snowfall already upon us!  I found this wonderful soup recipe that will help keep us warm through the cold months - but I amped up the spices, switched up the beans, and added kale for something a little different (and also to use the last of this season's kale from my mom's garden!).


  • 1 20-oz (540 mL) can of mixed beans, drained and rinsed  (pure lentils would be awesome too)
  • 1 28-oz (796 mL) can of low sodium tomatoes, chopped, undrained
  • 2 cups vegetable or chicken broth, low sodium
  • 1 medium onion
  • 2 cups chopped kale
  • 1 tsp ground cinnamon
  • 1 tsp ground cumin
  • pepper to taste


1.  Put all ingredients except the kale into a large soup pot. 

2. Heat soup to boiling; reduce heat and simmer 5 minutes. 

3.  Stir kale into soup and simmer another 5 minutes. 

4.  Season to taste with pepper!

Makes 6 servings.  Per serving: 

Calories: 148
Protein: 9.5g
Carbs: 25g
Fat: 1.6g


Follow me on twitter! @drsuepedersen © 2016


Chicken and Bean Tostadas!

>> Friday, July 1, 2016

Happy July Long Weekend!  Here's hoping that your days are filled with fun, family, friends, great weather, and outdoor activities.  Here's an easy, tasty, and healthy crowd pleaser that can easily be thrown together as a light meal, without having to spend much time cooking and missing out on all the fun!  I haven't changed the recipe much from the original.  Serve with a big summer salad to make a delicious, filling, and healthy meal!  Note that this recipe is not low on salt (salsa is especially salty - consider making your own as a lower salt alternative!).


  • 2 cups shredded chicken (breast from a rotisserie chicken works well)
  • 1 cup salsa
  • 1 can pinto beans, rinsed and drained
  • 10 corn tortillas
  • 2 cups shredded Mexican cheese blend


  • shredded lettuce
  • chopped tomato
  • chopped green onion
  • chopped cilantro
  • 10 tsp reduced fat sour cream
  • hot sauce


  1. Preheat oven to 375 degrees. Spray 2 baking sheets with nonstick spray and spread corn tortillas on baking sheets. Set aside.
  2. In a large bowl, combine chicken, salsa and beans.
  3. Top each tortilla with chicken and bean mixture, then add cheese on top. Bake in 375 degree oven for 12-14 minutes until tortillas are crisp and cheese is melted.
  4. Serve immediately and with toppings of choice!

Makes 10 Tostadas.  Per Tostada (approximate): 

Calories: 217
Fat: 8.3g
Carbs: 19g
Protein: 17g

MMmmmmm.... Enjoy!

Follow me on twitter! @drsuepedersen © 2016


Flavour Country! Baked Salmon with Olive Tomato Tapenade

>> Wednesday, March 30, 2016

Salmon is a very versatile fish to cook with, as it takes well to a seemingly endless variety of flavourings.  That being said, this is probably one of the tastiest salmon recipes I have ever come across -  I made this at home and it was dubbed 'Flavour Country' with the first bite!  Mmmm.  You will be hailed as a gourmet cook - and it's so easy to make!

I found the original recipe here, but I have modified it, including a marked decrease in the amount of oil - only a little olive oil is needed to sauté the onion and garlic.  There is lots of healthy fat (polyunsaturated and monounsaturated) to be had in the salmon and olives.    On that note, you could cut down the calories and fat further by using wild salmon and less olives.  (I used farmed atlantic salmon to calculate the calories as this is what is most commonly available.)  Note also that there is quite a lot of salt in the ingredients (capers, olives etc) - so if you are on a salt restricted diet, you may consider a tapenade with just tomato, garlic, herbs and onion (also delicious). 


  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, finely chopped
  • 4 garlic cloves, finely chopped
  • 2 pounds plum or cherry or grape tomatoes, coarsely chopped
  • 1 tablespoon chopped oregano
  • 1/2 cup pitted kalamata olives, sliced
  • 1/3 cup drained capers
  • 1/3 cup sliced pickled jalapeños
  • Four servings of salmon (3 oz (85g) each)
  • Salt and freshly ground pepper


1.  Preheat the oven to 375°. In a large saucepan, heat the olive oil until shimmering. Add the onion and garlic and cook over moderately high heat, stirring occasionally, until softened, about 5 minutes. Add the tomatoes, oregano and cook, stirring occasionally, until the tomatoes are just beginning to break down, about 5 minutes. Stir in the olives, capers and jalapeños and simmer for 2 minutes longer. 

2. Place the salmon on a foil covered baking tray. Season the salmon with salt and pepper. Bake for 15-20 minutes until cooked through. Transfer the fish to plates, spoon the sauce all around and serve.

Makes 4 servings.  Per serving: 

Calories: 305
Fat: 19g
Carbs: 15g
Protein: 20g

**note: there are variations in estimates of nutritional info for kalamata olives out there - I have used a middle ground between estimates in calculating the nutritional info.

**note: bed of rice and greens in the picture is not included in nutritional info. 

Follow me on twitter! @drsuepedersen © 2016


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