Smarter Tartar Two Ways

Here are two recipes for healthier alternatives to store bought tartar sauce.  So easy too!

Smarter Tartar Sauce Take 1:

A fresh lemony tartar sauce using a healthy base of canola oil mayonnaise.

Recipe by Dawn Jackson Blatner, R.D., C.S.S.D., L.D.N.

Ingredients:

·      1/2 cup reduced-fat canola oil mayonnaise 125 mL

·      2 Tbsp finely chopped fresh parsley 30 mL

·      2 tsp lemon zest 10 mL

·      2 tsp fresh lemon juice 10 mL

·      2 tsp prepared horseradish 10 mL

Instructions:

1. In small bowl, combine mayonnaise, parsley. lemon zest, lemon juice and horseradish. Sauce will keep for up to three days in airtight container in refrigerator. Garnish dish with sprinkle of chopped, fresh parsley. Serve with fish.

Yield: ¾ cup (175 mL)

Serving Size: 1 Tbsp (15 mL)

Nutritional Analysis per Serving:

Calories 22

Total Fat 1.5 g

Saturated Fat 0 g

Cholesterol 0 mg

Carbohydrates 0 g

Fibre 0 g

Sugars 0 g

Protein 0 g

Sodium 60 mg

Potassium 8 mg

Smarter Tartar Sauce Take 2

Canola oil mayonnaise and Greek yogurt combine to create a healthier, tastier version of traditioanal Tartar Sauce.  Recipe by Ellie Krieger, MS RD.

Ingredients:

• 2 Tbsp canola mayonnaise 30 mL
• 6 Tbsp nonfat Greek yogurt 90 mL
• 2 Tbsp finely chopped dill pickle 30 mL
• 2 tsp drained capers, coarsely chopped 10 mL
• 1/2 tsp smoked paprika 2 mL 

Instructions:

1. In medium bowl, mix mayonnaise, yogurt, pickle, capers and smoked paprika until well combined. Sauce will keep for up to three days in airtight container in refrigerator. Garnish with a dash of smoked paprika. Serve with fish.

Yield: 2/3 cup (150 mL)

Serving Size: 1 Tbsp (15 mL)

Nutritional Analysis per Serving:

Calories 20

Total Fat 2 g

Saturated Fat 0.5 g

Cholesterol 0 mg

Carbohydrates 0 g

Fibre 0 g

Sugars 0 g

Protein 0 g

Sodium 40 mg

Potassium 3 mg

Recipe Testing: CDA Calendar 2014

The following recipes are some I tested for CanolaInfo.org for their partnership with the Canadian Diabetes Association on the 2014 Healthy Living Calendar.  The recipes are all diabetic friendly and heart healthy too.  They were originally developed by dietitian Julie DesGroseilliers, Dt.P.  My favourites were the Grilled Corn and Tomato Salad (add some sliced avocado to make it extra yummy), Blueberry Bannock, Pork Fajitas and the Bunless Burger with sauteed veggies and balsamic reduction.  The Pineapple Salsa on the Mahi Mahi is really good too. Click on the recipe link below for the full recipe. Enjoy!

	Asian Shrimp Soup: This earthy Asian soup is perfect to warm you up on a cold day and canola oil’s light taste won’t interfere with the soup’s layered flavours.
	Pork Fajitas with Mango: This zesty yogurt sauce and mango add a new twist to fajitas!
	Tofu Stir-Fry: Marinating the tofu adds flavour to this tasty vegetarian dish! Canola oil’s high smoke point makes it perfect for high-heat stir-fries.
	Wild Rice and Apple Stuffed Acorn Squash: The sweetness of the apple here compliments the delicate flavours of squash, celery and thyme.
	Blueberry Bannock: A whole-wheat, baked version of a traditional Aboriginal recipe. Canola oil helps produce a light and tender crumb.
	Baked Apple and Banana Oatmeal: Upgrade your oatmeal with this baked version – made especially heart-healthy with the use of canola oil, which is rich in omega-3 fat and a good source of vitamin E.
	Bunless Bison Burger with Sauteed Vegetables and Balsamic Reduction: Upgrade this bun-less burger with a balsamic reduction and sautéed vegetables, made with canola oil to help keep saturated fat in check.
	Chana Masala: A spicy vegetarian dish made healthier with the use of canola oil, which has the least saturated fat of all common cooking oils.
	Crisp Salad with Chayote and Orange: Chayote fruit are grown in warmer climates such as Mexico. They are mild in flavour with a crisp texture. Canola oil lets the vinaigrette’s lively taste come to the forefront.
	Easy Chicken Biryani: A quick, easy and healthy version of this traditional East Indian dish! Canola oil’s neutral taste allows the spices to shine through.
	Grilled Corn and Tomato Salad: This is a light and summery dish that shows off corn and tomatoes at their best. Canola helps keep saturated fat to a minimum.
	Mahi-Mahi with Pineapple Salsa: This mahi-mahi tastes like summer with the combination of mint and pineapple. Canola oil’s light taste helps those fresh flavours stay bright.

Recipe Testing: Desserts through the Decades

The following recipes are some I tested for CanolaInfo.org for their Decades of Decadence media campaign.  They are popular desserts dating back several decades. My favourite was the Chocolate Wartime cake - it is made without eggs or milk so it is great for kids with allergies! The recipes were originally developed by Ellie Krieger, RD.  Click on the recipe links below and enjoy!

Here is Josh helping me decorate the Black and White cookies:

Ellie Krieger, RDEllie

Ellie Krieg

	1820s: Lemon Chess Pie: This Southern classic’s name is a bit of a mystery, but the story goes that when asked what kind of pie the inventor made, she said “jes’ pie” and culinary history was made.
	1850s: Strawberry Shortcake: This recipe celebrates the beginning of summer with all the luscious flavors you expect from this all-time favorite dessert, but in a healthier and easier way.
	1920s: Black and White Cookies: This iconic cookie, which has been around for almost a century, has become a symbol of New York City as it is still found in just about every deli and many bake-shops there.
	1930s: Pineapple Upside Down Cake: This classic cake was made famous by women’s magazines after canned pineapple became available in slices.
	1940s: Chocolate War Cake: War cake, popularized in the U.S. during World War II, is made without eggs or milk, which were hard to get at the time. The recipe has stuck around all these years because it is moist, chocolaty and a cinch to make.
	1950s: Frozen Grasshopper Pie: This minty ice cream cookie pie is sure to be a big hit with the whole family and it's very easy to make. Using canola oil in the crust and reduced fat ice cream or frozen yogurt in the filling makes.

Testing Brunch Recipes

Spent the weekend testing recipes for an upcoming Mother's Day brunch feature. Can't wait to share them with you on Mother's Day! Here are some of my quickie iphonre pics... to wet your appetite! The strata was really good - I almost missed getting the picture before it was gone. Oopps.