Calgary, Alberta

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Big Four Building, Stampede Grounds

Calgary, Alberta

Category Archives: Recipes

October 17, 2017 0

It is a pumpkin-heavy time of year, what with Thanksgiving and Hallowe’en, so what better time to get your pumpkin baking on! Big shout out to Christopher Boyse, creator of the blog Do You Even Cook, Bro? which is chock-full of yummy high protein recipes, for this tasty treat, High Protein Pumpkin Loaf.

• 1 cup canned pumpkin puree (not pie filling)
• 1/4 cup egg whites (2 egg whites or 1 whole egg)
• 1/4 cup honey
• 1/3 cup cold water
• 1/4 cup coconut oil
• 1 cup oat flour
• 2 scoops or 1/2 cup vanilla protein powder (whey isolate is best for baking)
• 1 ½ tsp baking soda
• 1/2 tsp cinnamon
• 1 tsp pumpkin spice (nutmeg, ginger and allspice)
• 1/2 tsp salt
• Pinch of black pepper
• Optional: oats, chopped walnuts, pumpkin seeds or dark chocolate chips.


1. Preheat oven to 350°F (180°C). Lightly grease a loaf pan with nonstick cooking spray.
2. In a medium bowl, combine pumpkin, egg whites, coconut oil, honey and water. Whisk until well combined.
3. In a separate bowl, combine oat flour, spices, salt, pepper and baking soda. Carefully stir the dry ingredients into the wet mixture until just combined. Do not over mix.
4. Pour the entire mixture into the loaf pan. If desired, sprinkle some oats, walnuts or mini dark chocolate chips on top.
5. Bake for 45 – 50 minutes. Bread is ready when a toothpick inserted into the center comes out clean. Be careful not to over bake.
6. Makes 8 generous slices.

Nutritional data per serving:
Calories 204
Total Fat 8 g
Cholesterol 8 mg
Sodium 438 mg
Potassium 110 mg
Total Carbohydrate 21 g
Dietary Fiber 3 g
Sugars 2 g
Protein 11 g

Category : Recipes

September 22, 2017 0

As the days get colder and the germs get more abundant, it’s a good time to whip up a batch of bone broth.

Bone broth has received a lot of attention in recent years for its elixir-like properties. Here are just a few of the touted benefits of bone broth consumption:

• Builds up your immune system – hence why chicken soup has long been recognized as key to fighting a cold
• Good for your bones – glucosamine, calcium, phosphorus, magnesium….all present in bone broth and all critical for building bones and healthy joints
• Supports digestion – glutamine is an important amino acid that helps strengthen the digestive lining, improving absorption of nutrients and reducing food sensitivities
• A younger you – the collagen in bone broth is credited with improving the state of one’s nails, hair and skin

And it’s delish to boot!

See the Infographic below courtesy of CogniTune for more bone broth benefits, and also check out their blog post at

Thanks to Stevie from Holistically Radiant for sharing her easy and nutrient-packed bone broth recipe.

Chicken Bone Broth
1 whole organically raised chicken
3 stalks of organic celery
3 organic carrots
1 organic onion (peel and all, cut in half)
2 sheets of sea weed (ex. kombu, dulse, or nori)
1 bunch of parsley
1 tbs. Apple Cider Vinegar
16 cups of water (or enough to cover contents)

Place all ingredients in a large pot. Ensure that vegetables are kept whole as many of the nutrients are found in the skin. Cover, and bring to a boil. Once boiling, reduce heat to a simmer and let simmer for 2 hours. Take the chicken out and pull off the meat for nice pulled chicken. Return the skin and bones back to the pot, continue simmering for another 16-22 hours. Add water if needed throughout this time. Strain and enjoy. Use this broth to drink as is, bases for delicious soups, or cooking liquid for your whole grains like quinoa.

Preparation time: 10 minutes
Cooking time: 18-24 hours

Category : Recipes

October 24, 2016 0

Between Thanksgiving pumpkin pie and Hallowe’en jack-o-lanterns, and the surge of pumpkin-spiced lattes in coffee shops, October is a very pumpkin-filled month. One of the best parts of cooking with or carving up pumpkins….is getting to chow down on fresh-roasted pumpkin seeds afterwards! And, bonus, pumpkin seeds are nutritional powerhouses!

So, once you manage the somewhat messy task of extracting the seeds from the pumpkin, what’s next?

1. Rinse the seeds thoroughly in a colander.
2. Spread out on a cookie sheet, cover with a cheesecloth and allow to dry overnight.
3. Toss the seeds with some olive or coconut oil, depending on your taste preference, approximately one tablespoon per cup of seeds.
4. Get creative with adding spices. Our favorite is Cajun seasoning and garlic salt, but the possibilities are endless.
5. Roast the seeds at 170 degrees for 20 minutes.
6. Allow to cool….and enjoy! Pumpkin seeds are fantastic on their own, or added to a salad.

Category : Recipes

October 7, 2016 0

What is one of the best things about the weather turning cold? Soup! This winter staple, often tossed aside during the hot summer months, is a tasty way to get in your veggies, warms you up from the inside, and makes your kitchen smell amazing! Bring on the cold temperatures, with this Tortilla Soup recipe.

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• 2 tablespoons olive oil, plus more for frying
• 1 large onions, chopped
• 4 cloves garlic, minced
• 2 1/4 tsp. coarse kosher salt
• 1/2 teaspoon ground cumin
• 1/2 teaspoon red chili flakes
• 1 teaspoon taco or fajita seasoning
• 5 cups reduced-sodium chicken broth
• 2 cans (28 oz. each) diced tomatoes
• Juice of 1 lime or 2 key limes
• 1 pound boneless, skinless chicken breast
• 5 small corn tortillas

Toppings (Per Serving)
• Tortilla Strips
• 1/4 avocado, sliced
• 1 tbsp sour cream
• 1 tbsp salsa
• ¼ cup grated Cheddar or Monterey jack cheese
• 1 tbsp chopped cilantro
• 1 sliced green onion
• 2 tbsp corn


1. Preheat the oven to 250°C
2. Heat 1/2 tbsp. olive oil in a large pot (at least 5 qts.) over medium heat. Add onions and cook until translucent, around 10 minutes. Stir in the garlic, salt, cumin, and chile flakes and cook 2 minutes.
3. Add broth, tomatoes, and lime juice and increase heat to a gentle simmer; cook 20 minutes.
4. Cut tortillas half and then into 2-3” strips. Spread strips over baking sheet lined with parchment paper.
5. Mix 1½ tbsp olive oil with taco seasoning (we use Old El Paso), paint oil mixture over tortilla strips with a meat brush. Bake tortilla strips for 15-20 minutes.
6. Purée soup in batches in a blender. Return soup to pot and resume simmering. In a bowl, pull chicken breasts into pieces with two forks, or one fork and your fingers. Add to soup and simmer 5 – 7 minutes, until chicken is just cooked through.
7. Serve hot immediately after sprinkling with desired toppings.

Makes 5 meal-size 2-cup servings or 10 starter-size 1-cup servings

Category : Recipes

September 14, 2016 0

Looking for a delish way to use up the last of your garden zucchini? We’ve got you covered with this healthy (and yummy!) Zucchini Kung Pao recipe. Enjoy!

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Photo credit: @estrubes


• 1 zucchini
• ½ chicken breast or 10 medium prawns
• 1/2 red bell pepper
• 1 carrot
• 1 teaspoon sesame oil
• 1 clove garlic, minced
• 1 tsp ginger, minced
• 2 tbsp crushed dry roasted peanuts
• 1 stalk green onion


• 1 tbsp reduced sodium soy sauce
• 1 tsp hoisin sauce
• 2 1/2 tbsp water
• 1 tsp Sambal Oelek Red Chili Paste
• 1 tsp brown or palm sugar
• 1 tsp cornstarch


1. Cut off the ends of the zucchini. Using a spiralizer fitted with the medium sized blade, spiralize the zucchini into long spaghetti-like strips. Break the spiralized noodles (zoodles?) into 10 inch pieces.
2. Mince the garlic and ginger.
3. Julienne the carrots and slice the peppers into about 2 inch slices.
4. Chop the peanuts and slice the green onion into ¼ inch pieces.
5. Defrost and slice the chicken into ¼ inch pieces or remove the tails from the prawns.
6. Simmer the garlic and ginger in the sesame oil for about 2 minutes.
7. Add the red pepper and carrots and sauté for about 5 minutes.
8. Add the chicken or prawns and cook for another 10 minutes, if using prawns cook until they are just pink.
9. While the vegetables are cooking whisk together the soy sauce, hoisin, water, chili paste, brown sugar and cornstarch.
10. Add the sauce mixture to the wok and simmer until boiling, turn down to low and add the zucchini.
11. Combine and then cook for about 2 minutes.
12. Remove from the heat and serve topped with the chopped green onion and peanuts.

Category : Recipes

July 12, 2016 0

Protein Pancakes

Hundreds of thousands of pancakes get served up to Calgarians and tourists during Stampede Week.  Planning to host a pancake breakfast yourself, but looking to keep it clean?  We’ve got your covered with this protein pancakes recipe, which makes eight servings (two pancakes per serving).



2 cups milk

¾ cup egg whites

1 ½ mashed bananas

3 tbsp chia seeds

3 scoops protein powder

1 1/3 cup whole-wheat flour or ground oats

1 ½ tsp baking powder


Optional Add-In’s + Toppings


Apple Rings + 1 tsp Cinnamon

Chocolate Chips or Carob Nibs



  1. Mix the milk, egg whites and chia seeds. Let stand for at least 20 min
  2. Add the mashed banana to the wet mixture.
  3. Combine the protein powder, whole-wheat flour and baking powder.
  4. Add the dry ingredients to the wet and mix until just combined.
  5. Preheat pan to medium heat and use coconut oil spray or oil to prevent pancakes from sticking
  6. Drop 1/3 cup of mix onto pan for each pancake

Category : Recipes


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