The Ultimate Caesar Salad Recipe

Caesar salad gets a bad rap as a non healthy food choice - deservedly so in most cases, as they often contain a generous content of mayo, parmesan, croutons, and oil.  These versions can easily come in at a higher calorie count than a Big Mac!

Here is a fabulous, calorie savvy recipe that is sure to be a crowd pleaser.  Instead of adding croutons and cheese, throw a grilled chicken breast or salmon on top to make a fantastic, protein-rich dinner.
Note that this dressing is not low salt, due to the salt in the anchovies.

INGREDIENTS: (super easy to remember, as everything but the anchovies are in 2's):

• 2 tbsp lemon juice
• 2 tbsp olive oil
• 2 tbsp red wine vinegar
• 2 cloves of garlic, crushed
• 2 tsp ground pepper
• 1 can of anchovies (in olive oil) - 'Millionaires' brand tastes best
• 2 large heads of romaine lettuce, chopped

DIRECTIONS:  (it couldn't be easier!)

Put the first six ingredients into a small blender (e.g. Magic Bullet).  Blend until smooth. 

Put the lettuce in a large bowl, pour the dressing on top, and toss.    Serve into bowls. 

Makes four dinner sized servings. Per serving:

• calories: 133
• fat: 11g
• carbs: 4.5g
• protein: 3g

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www.drsue.ca © 2018

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The Easter Waftata

It's always fun to play around with a new recipe on the long weekend, when there's a little extra time!

I had never heard of a Waftata, but apparently it is a recipe reincarnated from days of yore - and super easy to cook in a modern day waffle iron! I have upped the flavour factor from the original recipe, and given options below for using eggs or egg whites in the recipe.  I think there is lots of opportunity to get creative with flavour - try adding paprika or oregano for an extra twist!

Ingredients:

• 2 large eggs (or 1/2 cup egg white)
• 1/3 cup part skim ricotta cheese
• 2 tbsp onion, finely diced
• 1 tsp minced garlic
• 3 tsp freshly chopped parsley
• 1/8 tsp salt
• 1/4 tsp ground pepper
• 1/2 cup peeled and shredded white potato
• 1/2 cup finely diced apple (with or without skin)

Directions:

1.   Beat eggs in a small bowl.

2.  Add ricotta, onion, garlic, parsley, pepper and salt.  Whisk well.

3.  Preheat your waffle iron.

4.  Stir potato and apple into the mixture.

5.  Spray waffle iron with non stick spray and pour mixture onto it.

6.  Close lid and bake until eggs are set and golden brown.


Makes 2 servings.  Per serving:  (with whole eggs)

• Calories: 160
• Carbs: 12.5g
• Fat:  6.5g
• Protein:  11g

If you substitute 1/2 cup egg whites for the two eggs:

• Calories: 115
• Carbs: 12.5g
• Fat: 2g
• Protein: 13g

Enjoy!

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www.drsue.ca © 2018

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Apple Chai Oatmeal Cups!

(picture is from original recipe - they were eaten so quickly at our house that I didn't get the chance to snap a pic!)

Fall is here!  The leaves are golden, the air is crisp, and wafts of allspice and nutmeg are in the air.  Chai tea is a wonderful and warming favourite in the fall – so why not transport that deliciousness into something edible?  I was asked by a colleague recently to post something she can use for her kids' lunches - these little nuggets of goodness are perfect. With no sugar (aside from a little maple syrup) and no flour, I was admittedly dubious... but they turned out to be delicious! 

I switched up the coconut oil for canola in the original recipe – coconut oil, contrary to popular belief, is not good for you (read here for more on this topic).  I have also added more spice for better flavour.  We loved the apple bits – don’t skimp here!   One more tip: we tried some Roger’s Porridge (blue bag) instead of the rolled oats and they turned out perfectly.  

INGREDIENTS:

• 3 cups rolled oats (or Roger's porridge blue bag)
• 1 tsp baking powder
• 1 tsp ground nutmeg
• 1 tsp ground allspice
• 2 tsp ground cinnamon
• 1 large apple (or 2 small) - minced
• 2 eggs
• 2 tbsp maple syrup
• 1 tbsp canola oil
• 1 large banana (or 1.5 small)
• 1.5 cups unsweetened almond milk

DIRECTIONS:

1. Preheat oven to 350ºF and line a 12-count muffin tin with muffin liners. Spray with nonstick cooking spray.
2. Place rolled oats, baking powder, and spices in a large bowl and combine.
3. Peel a large apple and then finely dice. Set aside.
4. Place banana in a medium size bowl and mash. Then add in eggs, maple syrup, canola oil, and almond milk. Add wet mixture into the dry mixture and fold together. Add the apple bits and mix again.
5. Fill 12 muffin liners to the top.  Place in oven at 350ºF and bake for 19-21 minutes, until a toothpick inserted into the centre comes out clean.
6. Let cool for 10 minutes before removing from muffin tin. 

Makes 12 muffins.  Per muffin: (using rolled oats)

Calories: 137

Carbs: 21g

Fat: 4.7g

Protein: 3.9g

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www.drsue.ca © 2017

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Por-Puffed Wheat Squares

So I'm sure you're already wondering... what on earth is a PorPuffed Wheat Square?

A couple of weeks ago, I wandered into a local cafe in Calgary, and found these enormous puffed wheat squares staring me in the face:

I bought one of these mammoth creations.... and before digging into it, I decided to cut it up just to see how many appropriately (in my opinion) portion-sized squares it would make.  I thought maybe 4, 5, 6.....

Sixteen.

SIXTEEN!!

I cut it up into 16 pieces and brought them to work to share with my work family.

(And yes ok maybe I caved and bought a Rice Krispie square too.)

ONE Rice Krispie square is cut up in the bag on the left.
ONE Puffed Wheat square is in the bag cut up on the right.

So the teaching today is about portions: sadly, portion sizes have grown by 3-4x (and in this case, 16x!) compared to what portion sizes were in the marketplace 30-40 years ago.  This is a problem especially out of control in North America (travellers may notice that portions are usually smaller on other continents).

So here's my recipe for PorPuffed Wheat Squares (short for Portioned-Puffed).  There are many permutations on this out there - this one is chocolaty, delightful, and will make a square that stays fairly soft for several days, if you follow my guidance below.

Disclaimer: the ingredients are high glycemic index and not healthy (though puffed wheat squares will have a lower calorie bill than something more dense like a brownie or granola-based bar), but portioned appropriately, they are a delectable and very reasonable little treat once in a while.

INGREDIENTS:

• 1/2 cup corn syrup
• 1 cup brown sugar
• 1/2 cup margarine
• 5 tbsp cocoa powder
• 8 cups puffed wheat

DIRECTIONS: 

1.  Melt the first 4 ingredients under low-medium heat until the mixture just starts to boil.  (don't wait any longer or the squares will be too hard)

2.  Remove from heat and fold in the puffed wheat.

3.  Press into a 9x13" pan, lightly greased with margarine. 

That's it!  Super easy. 

Makes 20 squares. Per square: 

• Calories: 135
• Carbs: 21g
• Fat: 4.8g
• Protein: 1g

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www.drsue.ca © 2017

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Blueberry Zucchini Loaf!

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.

Ingredients:

• 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

Directions: 

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). 

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www.drsue.ca © 2017

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Slow Cooked Pulled Pork Tenderloin With Apples!

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!


INGREDIENTS:

• 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

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www.drsue.ca © 2017

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Gingerbread Cookie Dough Bites - A Practice In Portions!

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!


INGREDIENTS:

• 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

DIRECTIONS: 

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. 

Enjoy!

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www.drsue.ca © 2016

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Kale and Salmon Tortilla Bowl!

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!


INGREDIENTS:

• 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

DIRECTIONS: 

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

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www.drsue.ca © 2016

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Toasty Roasty Kale and Bean Tomato Soup!

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!).

INGREDIENTS:

• 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

DIRECTIONS: 

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

Enjoy!

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www.drsue.ca © 2016

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Chicken and Bean Tostadas!

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!).

INGREDIENTS:

• 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

Toppings:

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

DIRECTIONS:

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!

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www.drsue.ca © 2016

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Flavour Country! Baked Salmon with Olive Tomato Tapenade

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). 

Ingredients:

• 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

Directions:

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. 

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www.drsue.ca © 2016

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Whole Wheat Ginger Snaps!

Every year, I look for a healthier slant on a yuletide treat to enjoy during the holiday season.  This recipe caught my interest as its focus (in the title) was on the whole wheat ingredient.  It’s interesting, because although whole wheat does contain more fiber and has a lower glycemic index than white flour, it makes very little difference in the actual calories (58 calories less for the entire recipe, or just over 1 calorie difference per cookie!).  Just a note not to be wooed by the seemingly healthy titles of recipes. 

This brings me to the reason why I actually chose this recipe, which is the small size of the cookies.  Portion control is key when our senses are assailed by so much temptation during the holidays!  Eating only 1 cookie (for 43 calories) or 2 cookies (for 86 calories) from this recipe is not a damaging onslaught of calories; rather, a delicious and flavorful treat to include in your daily calorie intake total.   

The recipe comes from Lively Table, but I have switched up the ingredients a little – particularly the coconut oil for the healthier canola.

Ingredients:

½ cup canola oil

¼ cup granulated sugar

¼ cup brown sugar

¼ cup molasses

1 large egg white

1 tsp vanilla

2 tsp grated ginger

1 ¼ cups whole wheat flour

1 tsp baking soda

pinch of salt

1 tsp cinnamon

½ tsp ground cardamom

pinch of ground white pepper

Directions:

1.     In the bowl of a stand mixer, beat canola oil and sugars until fluffy, about 2 minutes. Add molasses, egg, vanilla and ginger. Beat until combined.

2.     Sift flour, baking soda, salt, and spices into bowl with wet ingredients. Beat until well combined. 

3.     Cover mixture and refrigerate 2 hours. 

4.     Preheat oven to 350° F. Remove dough from refrigerator.

5.     Scoop into small balls (about 1 tsp). Roll to shape and place at least 1 inch apart on a cookie sheet lined with parchment or a silicone baking mat. Flatten balls slightly.

6.     Bake cookies 6-8 minutes until golden. Remove from oven and let cool a couple of minutes before transferring to cooling rack. 

Makes 48 cookies.  Per cookie:

Calories: 43

Fat: 2.3g

Carbs: 5.4g

Protein: 0.5g

Happy Holidays, everyone!   See you again in the New Year. 

Follow me on twitter! @drsuepedersen

www.drsue.ca © 2015 

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Slow Cooker Mexican Delight!

The other day, as I walked down to our clinic kitchen to get my lunch, I was greeted by mouthwatering aromas of Mexican spices filling the air... I turned the corner to find my dear friend and coworker Chantelle heating up her delightful lunch that she had brought from home.  She graciously packed a lunch for me at work the next day, and it tasted even better than it smelled... this recipe needs to be shared!!


INGREDIENTS:

• 5 chicken breasts
• 1 onion, diced
• 1 green pepper, diced
• 1 red pepper, diced
• 3 garlic cloves, chopped
• 1 can of tomatoes (796 mL size)
• 1 can of corn (341 mL size)
• 1 can black beans (540 mL size)
• 1 package of low sodium taco seasoning
• 1 tsp cumin
• 1 tsp oregano
• 2 cups chicken stock
• And a little bit of love

DIRECTIONS: (slow cookers are so easy! :)

1.  Throw all ingredients in the slow cooker.  Cook for 4 hours on high or 6 hours on low. 

2.  Shred the chicken in the mixture and leave it on low for another hour or two – just to get the flavor all the way through the chicken.

And...you're done!

This dish can be enjoyed as is or in a taco, but my favorite option is to put it over a mixed green salad!  This adds lots of FreeVeg to the meal.  If you put it over a salad or in a taco, drain fluid first.

Makes 10 servings.  Per serving: 

• calories: 183
• carbs: 20g
• fat: 2g
• protein: 19g

Thanks so much to my dear friend Chantelle, and her friend Amy, for the delicious recipe!

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Gluten Free Cauliflower Pizza Crust!

While pizza is a favorite food around the world, it unfortunately usually comes with a mega dose of calories.  A thick crust, piled high with fatty meats and oozing with cheese all contribute to the final count.   In addition to choosing healthier meats (eg chicken breast) and enjoying a thinner layer of cheese, have you ever considered switching up the crust altogether?  Here's a great recipe for a gluten free pizza crust that is not made with flour, but with cauli'flour' instead!

There are lots of cauliflower crust recipes online - this one is derived from allrecipes.com, but I switched up the cheeses and upped the spice content for better flavor.  One slice of this pizza crust has only 67 calories - compare this to a standard pizza crust slice which comes in around 180 calories!

INGREDIENTS

• 1/2 head of cauliflower, coarsely chopped
• 1/4 cup parmesan cheese (from a block of parmesan), shredded
• 1/4 cup part skim mozza cheese, shredded
• 1 tsp dried basil
• 1 tsp dried oregano
• 2 tsp chopped garlic
• 1 egg
• salt and pepper to taste

DIRECTIONS

1.  Pulse cauliflower in a food processor until all cauliflower is shredded.

2.  Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer.  Bring water to a boil.  Add cauli, cover, and steam until tender (around 15 mins).  Put cauliflower into a bowl and refrigerate, stirring occasionally, until cooled (about 15 mins).

3.  Preheat oven to 450F (230C), and line a baking sheet with parchment paper.

4. Add remaining ingredients to the cauliflower and stir until blended.  Pour the mixture onto the baking sheet and form into shape of a pizza crust.

5.  Bake until lightly browned (about 15 mins).

Makes 6 servings.


NUTRITION PER SERVING:

• calories: 67
• fat: 3.6g
• carb: 3g
• protein: 5.8g

Thanks to Leah for the recipe idea!

Follow me on twitter! @drsuepedersen

www.drsue.ca © 2015

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