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Protein Power Bowl

BT Montreal | posted Monday, May 29th, 2017


  • 1 avocado
  • 2/3 block unflavoured silken tofu
  • 2 cups (500 ml) frozen blueberries
  • 2 cups (500 ml)  yogurt, vanilla flavour
  • ¼ of a cup (60 ml) chia seeds
  • 1 cup (250 ml) fresh blueberries



  1. In a blender, blend all ingredients into a smooth purée.
  2. Pour into four bowls and garnish with a sprinkle of toppings.

Breakfast Banana Split

BT Montreal | posted Monday, May 29th, 2017


  • 4 bananas cut in half lengthwise
  • 2 cups (500 ml) Greek yogurt
  • 1 cup (250 ml) red fruits (your choice)
  • ½ cup (125 ml) raw cacao nibs
  • 1 cup (250 ml) of your favourite granola



  1. In a blender, blend the red fruits into a coulis. Set aside.
  2. Place two banana halves into each plate. Add ½ cup (125 ml) yogurt in the centre, and ¼ cup (60 ml) coulis.
  3. Sprinkle with 2 tbsp. (30 ml) raw cacao nibs and ¼ cup (60 ml) granola.

Chef Erica’s BBQ sauces, spice rubs and ribs

BT Montreal | posted Thursday, May 25th, 2017

Classic barbecue sauce:

  • 1 Tablespoon vegetable oil
  • 1/2 an onion
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon cumin powder
  • 1/2 teaspoon garlic powder
  • 1 teaspoon any chili paste or sauce you’d like (i used an Asian chili pate called Sambal)
  • 2 teaspoon dijon mustard
  • 4 dashes worcestershire sauce
  • 2 tablespoons apple cider or white vinegar
  • 1/3 cup molasses
  • 3 tablespoons maple syrup
  • 3 tablespoons brown sugar
  • 1 cup puree tomatoes/ passata (make sure you get a plain one with no seasoning and basil)
  • 1 teaspoon salt
  • a pinch of black pepper


  1. Sautee onions on medium high with oil until golden brown (2-4 minutes).
  2. Then add chili powder, cumin, and garlic powder. Let sautee for a further (1-2 minutes).
  3. Then add the rest of ingredients and lower heat to medium low.
  4. Cover and allow mixture to cook for further 12-15 minutes or until desired thickness (you may need to cook for longer if you like a thicker sauce).
  5. Puree for a luxurious smooth sauce.


Tropical barbecue sauce:

  1. Start with Classic BBQ sauce recipe
  2. Replace the maple syrup with 1 whole mango diced (the riper the better you can also use frozen and thaw)


B-BBQ sauce (balsamic bbq sauce)

  1. Start with Classic BBQ sauce recipe
  2. Replace the vinegar in classic sauce with balsamic vinegar


MAPLE MUSTARD CHIPOTLE SPICE RUB (best for fish, poultry, and pork)

-2 tablespoons of ground mustard

-2-3 teaspoons of maple sugar/ maple flakes (if you cant find use brown sugar)

-1 teaspoon chili powder

-1/4 – 1/2 teaspoon chipotle powder (or as much as you want for desired heat)

-1/2 teaspoon garlic powder

-1/2 teaspoon onion powder

-3/4 teaspoon salt

-a pinch pepper


  1. Just combine all of the spices in a bowl and sprinkle on to any type of meat or even vegetables for a sweet, spicey, tangy flavor.
  2. Store any leftover rub in jar for later use.



-1 tablespoon paprika

-3 teaspoons chili powder

-1/4teaspoon dried oregano

-1/2 teaspoon dried thyme

-1/4 teaspoon dried rosemary

-1/4-1/2 teaspoon chipotle powder

-1/8 teaspoon kayan pepper (optional for extra spice)

-3/4 teaspoon salt

-a pinch of salt

-1/4 teaspoon nutmeg

-2 teaspoon brown sugar

-1/2 teaspoon cumin

-1/2 teaspoon garlic powder

-1/4 teaspoon onion powder


  1. Combine all ingredients in a bowl and sprinkle on desired food. It gives your food a classic barbecue flavor.
  2. Store any leftover rub in jar for later use.



– 1 rack baby back ribs

-all purpose spice rub

-any one of the three spice rubs


  1. Place ribs on a baking pan and generously sprinkle on spice rub. Bake at 325 degree farenheit for 10 minutes.
  2. Then brush with sauce on both sides and bake for another 30 minutes. Repeat 4 more times which in total adds up to 2 hrs. 40 minutes.
  3. Bake for 10-15 mins more at 450 degrees.

Chef V’s Lobster Rolls

BT Montreal | posted Tuesday, May 23rd, 2017


  • 4 (1-1/2 pound) live lobsters
  • ¼ cup mayonnaise
  • 2 tbsp fresh lemon juice
  • 1 tsp lemon zest
  • ¼ cup celery, finely chopped
  • ½ cup granny smith apple, diced
  • ½ cup cucumber, diced
  • 2 tbsp fresh dill
  • 3 tbsp fresh chives
  • 1 tbsp sea salt
  • 1 tsp freshly cracked pepper
  • 6 hot dog buns, buttered and toasted
  • 1 cup iceberg lettuce, shredded



  1. In a large steam pot or stock pot add in about 3-4 inches of water and let it come up to boil. Add in 2 tbsp of salt. Add in the live lobsters and replace the lid on top making them steam for about 8 minutes per pound and an additional 3 minutes for every ¼ pound extra.
  2. Remove the lobsters once they are cooked and cool until you are able to handle them.
  3. Remove the meat from the lobster and place into a large bowl. Add in the mayonnaise, lemon juice, lemon zest, celery, granny smith apple, cucumber, dill, chives, salt and pepper. Mix together.
  4. Assemble the buns by putting the iceberg lettuce at the bottom and the lobster salad on top.


Tips on how to choose the best live lobster:

  • The lobster should still moving
  • The tail is curled under its body
  • Make sure that you buy the lobster the day that you plan on cooking it
  • A lobster of about 1 pound to 1 ½ pounds will give you about 4-6 ounces of meat and that is usually enough for one person.

Chef Ricardo’s Veggie Cheeseburgers

BT Montreal | posted Thursday, May 18th, 2017

Lemon Mayonnaise:

  • 1/3 cup    (75 ml) mayonnaise
  • 1/3 cup    (75 ml) plain Greek yogurt
  • ½            lemon, the grated zest only
  • 1 tbsp      chopped fresh chives


  • 1              small red onion, sliced
  • 1 tsp        sugar
  • 1 tsp        salt
  • 1              eggplant, cut into slices  inch (1 cm) thick  (about 8 slices)
  • ¼  cup     (60 ml) olive oil
  • 1              zucchini, cut into slices  inch (5 mm) thick
  • ¾  lb        (340 g) halloumi-style grilling cheese, cut into four slices  inch (1 cm) thick
  • 4              hamburger buns, lightly toasted
  • 4              Boston lettuce leaves
  • 1              tomato, sliced

Lemon Mayonnaise:

  1. In a bowl, combine all the ingredients and set aside.


  1. In a small bowl, cover the onion slices with cold water. Add the sugar and salt. Let marinate for 15 minutes. Drain.
  2. In a non-stick skillet over medium heat, brown the eggplant in 2 tbsp (30 ml) of the oil, until tender, about 4 minutes on each side. Lightly season with salt and pepper. Set aside on a plate.
  3. In the same skillet over medium heat, soften the zucchini in 1 tbsp (15 ml) of the oil. Lightly season with salt and pepper. Set aside with the eggplant.
  4. In the same skillet over high heat, brown the cheese in the remaining oil, about 1 minute on each side.
  5. Spread the lemon mayonnaise onto the buns, as desired. Layer with the lettuce, eggplant, cheese, tomato, zucchini and onion.

Chef Ricardo’s Grilled Tempeh with Coconut Milk

BT Montreal | posted Thursday, May 18th, 2017


  • ¾ cup      (180 ml) light coconut milk
  • 2 tbsp      (30 ml) peanut butter
  • 1 tbsp      (15 ml) soy sauce
  • 2 tsp        finely grated ginger
  • 1              clove garlic, finely chopped
  • 1 tbsp      (15 ml) rice vinegar
  • 1 tsp        (5 ml) maple syrup
  • 1 tsp        (5 ml) sambal oelek



  • ¾ lb         (340 g) tempeh, diced
  • 3 tbsp      (45 ml) olive oil
  • 2 cups     (220 g) grated carrots
  • 2 cups     (150 g) bean sprouts
  • 1 cup       (30 g) cilantro, chopped
  • Crushed roasted peanuts, as desired
  • Lime wedges (optional)



  1. In a small saucepan, whisk together all the ingredients. Bring to a boil. Let cool. Set aside  ½ cup (125 ml) of the dressing and transfer the rest to a large bowl.


  1. In a large non-stick skillet over medium-high heat, brown the tempeh in the oil, about 5 minutes. Season with salt and pepper. Drain on paper towels.
  2. Add the carrots, bean sprouts and cilantro to the dressing in the large bowl. Season with salt and pepper.
  3. Serve the tempeh with the salad. Sprinkle with crushed peanuts and drizzle with the reserved dressing. Serve with rice and lime wedges.

Chef V’s Cheese and Sausage Stuffed Tomatoes

BT Montreal | posted Wednesday, May 10th, 2017


  • 6 large tomatoes (preferably steak tomatoes)
  • 2 tbsp olive oil
  • 1 large Spanish onion, finely chopped
  • 3 cloves garlic, fines chopped
  • 500g pork meat
  • 1 tbsp fennel seeds
  • 1 tsp chilli flakes
  • 1 tsp salt
  • 1 tsp pepper
  • ½ cup white wine
  • 1 cup croutons (you can buy store bought ones or make your own)
  • 1 cup provolone or Fontina cheese, grated (reserve ¼ cup for topping)
  • ½ cup Parmigiano Reggiano
  • ¼ cup parsley, finely chopped



  1. Cut the tops of the tomatoes and carve out the inside making a large enough hole to stuff it with.
  2. In a skillet, warm the olive oil and add in the onion. Cook until the onion has softened and it is translucent. Add in the pork and top with the garlic, fennel seeds, chilli flakes, salt and pepper.
  3. Deglaze the pan with white wine. Cook the mixture until the pork is cooked through.
  4. In a bowl add in the meat mixture, then the croutons, the cheese and the parsley.
  5. Stuff the tomatoes and place on a baking sheet. Top with the remainder of cheese.
  6. Pre-heat your oven to 375 degrees. Place in the tomatoes and cook until the tomatoes have softened and the cheese is melted.

Indo-Chinese Chilli Chicken

BT Montreal | posted Wednesday, May 3rd, 2017


  • 1/2 cup soy sauce
  • 1/2 cup Sriracha sauce
  • 2/3 cup Ketchup
  • 1/2 cup sweet chili sauce for chicken
  • 2 tsp salt
  • 1 1/2 tsp cayenne pepper
  • 2 tbsp corn starch
  • 1 or 1/2 green, red, orange, yellow bell peppers chopped into large pieces
  • 1 or 1/2 red or white onion chopped large pieces
  • 1 jalapeno pepper cut into small pieces
  • 1 tbsp ginger juliennes
  • 1 tbsp garlic juliennes
  • 1-2 tsp sugar
  • 2 tbsp oil


Marinate chicken:

  • 1/2kg to 1kg boneless chicken breast
  • 1 tbsp ginger paste
  • 1 tbsp garlic paste
  • 1/2 cup soy sauce
  • 1/2 cup sriracha sauce
  • 2 tsp salt
  • 1 tsp cayenne pepper
  • 1 egg
  • 1-2 tbsp corn starch
  • 1 tsp black pepper
  • 1-2 cups of oil



  1. In a clean wok, add 2 tbsp oil, 1 tbsp ginger juliennes, 1 tbsp garlic juliennes and about 2-3 jalapeno peppers.
  2. Once the ingredients are slightly browned, add the chopped  green, red, orange, and yellow bell peppers.
  3. Also add red or white onion and fry these ingredients on high heat.
  4. When the ingredients become slightly soft, add 1/2 cup of soy sauce, 1/2 cup Sriracha sauce, 2/3 cup ketchup, 1/2 cup sweet chili sauce, 2 tsp salt and 1 1/2 tsp Cayenne pepper. Cook for another 10 minutes.
  5. Then, add 1 cup of water and cook for another 15 minutes and add the fried chicken to the sauce. Cook for an additional 5 minutes.
  6. Add 2 tbsp of sugar and 2 tbsp corn starch and cook for another 5 minutes until the sauce thickens.


Courtesy: Rabia Naveed from Rosemount High School (Cook for the Cure winning recipe)

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