• Skip to main content

Abbey's Kitchen

Healthy Recipes, Nutrition Myth Busting, Healthy Eating Tips

  • Books
    • HCC™
    • The Mindful Glow Cookbook
    • Recipe eBooks
      • Family
      • Hypothyroidism
      • BLW
      • Vegan Week 1
      • Vegan Week 2
      • Vegan Week 3
      • Keto
      • Gluten Free Week 1
      • Gluten Free Week 2
      • Fitness
      • Paleo
  • Blog
    • Nutrition
    • Recipes
    • Motherhood
    • Life
  • Explore
    • Neue Theory™
    • Bite Back With Abbey Sharp
      • Apple Music
      • Spotify
      • Amazon Music
    • YouTube
  • Abbey
    • About
    • Coaching
    • Contact

Abbey Sharp

Last Updated June 24, 2015. Published June 24, 2015 By Abbey Sharp 48 Comments

S’mores Dairy Free Ice Cream – Healthy & Low Fat

If Steve Harvey from Family Feud were to survey 100 North Americans on their go-to Summer desserts, ice cream and s’mores would be neck and neck for the number one spot (and I would totally rock that round). When I think of ice cream, I’m immediately brought back to those sweaty mid-Summer days when the ice cream truck would conveniently pull up to the curb. Meanwhile, even just the smell of toasty S’mores brings me back to my childhood weeks away at Camp. Oh, kids, enjoy your speedy metabolism while you can.  But what about my lactose intolerant friends? A delicious dairy free ice cream was totally in order!
yonanans_smores_ice_cream_4_of_14.jpg

And what about those trying to watch their fat and calorie intake? The thought of a S’mores flavoured Ice Cream definitely has me inspired to pedal a little faster in my 6 AM spin class. Ha, let’s be honest, folks, there is likely no amount of cycling I could (or would want to do) to balance out the heavy cream, egg yolks, sugar galore in the ice cream chocolate, marshmallows and cookies in the s’mores. But that’s when I came up with a s’mores flavoured low fat dairy free ice cream using my new BBF Yonanas.

yonanans_smores_ice_cream_1_of_14.jpg

The Tool for Dairy Free Ice Cream

The Yonanas Maker is an innovative home appliance that makes dairy free ice cream out of fat- free frozen fruit! During its first year of business, Yonanas partnered up with Dole Produce, who saw Yonanas as a solution to so many of its customers’ overripe bananas. I know I run into this problem almost every week, so it’s great to know they will never go to waste again! This power duo has really been taking the world by storm, and proving no matter what your dietary restraints (lactose intolerant, diabetic, gluten free, weight loss goals etc.), you can make delicious healthy ice cream right in your own home.  They’re now the number one best selling ice cream machine on Amazon.com and have distribution in more than 60 countries!

yonanans_smores_ice_cream_5_of_14.jpg

It actually blows my mind how easy it is to make delicious dairy free ice cream with this thing. You freeze your over ripe bananas (or other fruit), and then feed them into the high-torque blade that immediately emulsifies frozen fruit into soft serve ice cream.

yonanans_smores_ice_cream_2_of_14.jpg

And since you don’t need to add any milk, cream, sugar, yogurt or soy to your dairy free ice cream,  you’ve got some wiggle room (if you want it) for a few more decadent add ins.  You also don’t always have to use bananas! I’ve experimented with banana-free combos like pineapple, strawberries, blueberries and mangos and they’ve all yielded delicious naturally sweet sorbets that have saved me serious calories and cash!

yonanans_smores_ice_cream_12_of_14.jpg

So back to my beloved S’mores. Knowing fair well I probably wouldn’t feel so great slipping into my bikini after adding the traditional S’mores flavours to a bowl of full-fat cream-based ice cream, the Yonanas let me have my cake (or ice cream) and eat it too! I busted out my kitchen torch to give a light toasting to some mini marshmallows, I shaved a high quality 85% chocolate bar into delicate shards to stretch a small portion and I broke up a piece of graham cracker. OMG the BEST Dairy Free Ice Cream you’ll ever taste.

yonanans_smores_ice_cream_7_of_14.jpg

The result was a solid sized portion of dairy free ice cream for about 200 calories, 5 g fat, 35 g carbs, 4.5 g fibre, and 3 g protein. Take that, ice cream man! If you need me, I’ll be on the dock in my cute bikini eating a bowl of this deliciousness all weekend long.

yonanans_smores_ice_cream_9_of_14.jpg

To help you all enjoy a refreshing bowl of dairy-free, healthy, low fat, reduced sugar Summer in a bowl, I’ve partnered up with Yonanas to give TWO lucky readers their own Yonanas machine! You can enter by doing any of the following (the more you do, the greater your chances of winning!)

1) Follow me on twitter

2) Like my page on Facebook

3) Tweet about the contest tagging @AbbeysKitchen @Yonanas

4) Subscribe to my YouTube channel

5) Follow me on Instagram

6) Sign up for my weekly newsletter

7) Leave me a comment below on this blog post about what ice cream flavour you want to try to recreate with Yonanas!

8) Leave me a comment on any other Abbey’s Kitchen blog post.

Good luck and have a delicious and guilt-free summer! For more information on Yonanas, and to purchase yours online, check out their website here.
yonanans_smores_ice_cream_6_of_14.jpg

What are some of your favourite frozen treats you would like to be made into dairy free ice cream? Leave a comment below and I’ll try to make one!

Print Recipe
5 from 2 votes

S’mores Dairy Free Ice Cream

This guilt free dairy free ice cream has the classic s'mores flavour. 
Prep Time20 minutes mins
Total Time20 minutes mins
Course: Dessert
Cuisine: American
Servings: 2 people
Calories: 240kcal
Author: Abbey Sharp

Ingredients

  • 2 medium over-ripe bananas peeled and frozen
  • 20 g shaved 85% Dark Chocolate (plus more for garnishing, if desired), about 2 tbsp
  • 10 mini marshmallows
  • 1/2 Graham Cracker sheet broken into small pieces

Instructions

  • Following Yonanas instructions, allow the frozen bananas to thaw for 10-15 minutes.
  • Meanwhile, toast the marshmallows until golden using a kitchen torch.
  • Feed the banana into the machine, according to instructions.
  • Fold the graham cracker pieces, toasted marshmallows and dark chocolate shavings into the banana ice cream until combined.
  • Divide between two bowls, serve immediately, garnished with additional chocolate if desired.

Nutrition

Calories: 240kcal

Disclaimer: The preceding recipe was developed in paid partnership with Yonanas, however, as always, all opinions are genuine.

Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

www.abbeyskitchen.com/about-abbey/

Last Updated October 4, 2021. Published June 3, 2015 By Abbey Sharp 4 Comments

Top 15 Best Healthy Desserts for Summer by Dietitians, Nutritionists & Food Bloggers

Can you believe it, Summer is officially only weeks away! That means BBQs, cottage weekends, food events and… bikinis? Yikes, best to keep those calories in check. The good news is, you can indulge your sweet tooth without landing yourself in a dessert coma, and saving room for that post-dinner cocktail. These 15 tantalizing healthy desserts for summer and refreshing cool-down treats use fresh, seasonal, all-natural ingredients, are lower in added sugar, and bursting with sweet, tangy, summer flavours. Whether poolside, picnicking or backyard barbequing, these fibre and protein packed morsels help end the day on a sweet note and promise to keep you satiated as you dance the night away.

Best Healthy Desserts for Summer

 

Abbey’s Kitchen
Two Ingredient Protein Cottage Cheese Berry Ice Cream
summer_RD_desserts_6_of_16.jpg

170 Calories, 1.8 g Total Fat, 18.7 g Carbohydrate, 2.5 g Fibre, 20.5 g Protein

This recipe by yours truly could not be simpler and packs the satisfying combination of protein and fibre that totally lets you justify ice cream any time of day.

Be Truly Nourished
Chocolate Pie with Strawberry Rhubarb Compote
summer_RD_desserts_8_of_16.jpg

321 Calories, 15.5 g Total Fat, 47.3 g Carbohydrate, 3.4 g Fibre, 4.4 g Protein

Nothing says summer like strawberry and rhubarb pie. How about chocolate pie dripping with strawberry rhubarb syrupy goodness, for a summer twist? This seasonal compote provides the perfect balance of sweet and tart, while the smooth rich chocolate melts delicately in your mouth.

Edible Perspective
Lemon Poppy Seed Mini Cakes
summer_RD_desserts_9_of_16.jpg

212 Calories, 10.6 g Total Fat, 26 g Carbohydrate, 2.2 g Fibre, 5.1 g Protein

These dairy-free, gluten-free, lemon mini-bundt cakes will be the talk of the summer. Healthy desserts like these are a must make. Finished with a creamy glaze and slight poppy seed crunch they’re sunshine in every fluffy bite.

Green Kitchen Stories
Frozen Pink Cheesecake
summer_RD_desserts_1_of_16.jpg

487 Calories, 33.6 g Total Fat 41.2 g Carbohydrate, 7.2 g Fibre, 9.4 g Protein

*Based on 12 servings

This lighter variation of cheesecake has a sweet, crunchy almond crust, contains no sugar, butter or added flour, and has a rich, velvety texture. This is one way to have your cake and eat it too!

Happyolks
Lavender Berry Pavlova

355 Calories, 15 g Total Fat, 53.8 g Carbohydrate, 2.4 g Fibre, 4 g Protein

*Based on 6 servings

Sweet berries with aromatic lavender on a light and chewy meringue makes any summer day a reason to celebrate. To keep it really light, substitute the whipped cream for Greek yogurt.

Kara Lydon
Recipe: Roasted Balsamic Strawberry Shortcake

600 Calories, 38.1 g Total Fat, 56.9 g Carbohydrate, 4.6 g Fibre, 10.1 g Protein

Boston-based foodie dietitian, Kara Lydon, puts a fabulous twist on the classic strawberry shortcake. This unique combination of balsamic dressing and roasted strawberries heightens the sweetness making this decadent dessert a hit at backyard summer dinner parties everywhere.

Lynsey Loves Food
Dark Chocolate Vanilla Fig Almond Butter Cups
summer_RD_desserts_5_of_16.jpg

293 Calories, 21.5 g Total Fat, 25.7 g Carbohydrate, 5 g Fibre, 6.6 g Protein

Lynsey Walker, a Toronto-based nutritionist, blogger and recipe developer, created the perfect chocolaty almond delights flavoured with figs and a hint of vanilla. These are some of my favourite healthy desserts for any time of year. Each delectable cup contains an amazing 6 grams of protein and 5 grams of fibre!

Minimalist Baker
Mango Green Tea Pops
summer_RD_desserts_2_of_16.jpg

93 Calories, 5.1 g Total Fat, 11 g Carbohydrate, 1 g Fibre, 0.8 g Protein

These mega-fruity popsicles are super low calorie, use 5 ingredients, and take only 30 minutes to make! The matcha green tea powder also adds an antioxidant punch.

Nutty Nutrition and Fitness
Blueberry Cream Pie
summer_RD_desserts_7_of_16.jpg

377 Calories, 16.2 g Total Fat, 48 g Carbohydrate, 2.3 g Fibre, 10.9 g Protein

Registered dietitian, Heather Mason, has created a decadent, protein-packed pie that combines the sweetness of blueberries with the tang Greek yogurt. She even snuck in some whole-wheat flour to bump up the fibre content. Healthy desserts with fibre are always some of my favourites.

Oh She Glows
Summer Stone Fruit Crisp
summer_RD_desserts_13_of_16.jpg

388 Calories, 16.7 g Total Fat, 55.4 g Carbohydrate, 8 g Fibre, 7.7 g Protein

Peaches, plums and cherries, oh my! This lightened up version of crisp skips the butter and sugar used in traditional crisp recipes allowing the natural sweetness of fruit to come through. With over 7 grams of protein and 8 grams of fibre, dessert has never looked so good!

Pinch of Yum
No-Bake Mini Fruit Pizzas
summer_RD_desserts_14_of_16.jpg

311 Calories, 18.3 g Total Fat, 34.7 g Carbohydrate, 5.2 g Fibre, 6 g Protein

These mini fruit pizzas have a soft chewy crust, are filled with an irresistible coconut cream cheese frosting and topped with fresh seasonal fruit. They’re a great way to enjoy healthy desserts without the refined sugar overload and contain 6 grams of protein each!

The Healthy Maven
Blueberry Salted Caramel Popsicles
summer_RD_desserts_3_of_16.jpg

121 Calories, 8.5 g Total Fat, 11.1 g Carbohydrate, 1.2 g Fibre, 1 g Protein

These yummy popsicles take the beloved salted caramel combination to another level with the freshness of summer blueberries! They are gluten-free, vegan, paleo, sugar-free friendly and come in at only 121 calories each!

The Lean Green Bean
Frozen Yogurt Pumpkin Pie Bites
summer_RD_desserts_4_of_16_1.jpg

113 Calories, 4.7 g Total Fat, 16 g Carbohydrate, 2.2 g Fibre, 3.3 g Protein

A summertime spin on pumpkin pie made with frozen yogurt and nuts? Tell me more! These pumpkin pie bites are low-calorie and pack in 2 grams of fibre and 3 g of protein each. Go on, have another one of these healthy desserts.

The Little Epicurean
Chocolate Avocado Popsicles
summer_RD_desserts_15_of_16.jpg

211 Calories, 14.5 g Total Fat, 17.9 g Carbohydrate, 6.2 g Fibre, 4.7 g Protein

This delicious, low calorie frozen treat uses only 5 ingredients and is sure to satisfy every sweet tooth with the creamy goodness of avocado and richness of dark chocolate.

The Organic Dietitian
Healthy Ice Cream Cake: Chocolate Peanut Butter and Banana, Oh My
summer_RD_desserts_16_of_16.jpg

436 Calories, 22.1 g Total Fat, 66.1 g Carbohydrate, 9 g Fibre, 5.2 g Protein

This healthy ice cream cake combines mouth-watering layers of chocolate, peanut butter, and banana with a whopping 9 grams of fibre per slice. Created by Sara Korzeniewski, registered dietitian, this recipe takes the cake!

What’s your go to summer dessert? Leave me a comment below and I will make a healthier version of it!

Contribution by AK Nutrition Student: Katie Brunke

Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

www.abbeyskitchen.com/about-abbey/

Last Updated June 2, 2015. Published June 2, 2015 By Abbey Sharp 7 Comments

Healthy Picnic Food Ideas – Mason Jar Salad, Panini & Cocktail

With the warm weather finally here, it’s hard not to want to consume all meals, drinks and snacks outside on a patio or in a park! For that same reason, packing picnic food and eating outdoors make for fantastic Summer date ideas because they cost you peanuts to put together, you get full control over the menu, and they inevitably always feel super romantic.

Text \"Picnic Day.\"      The key to a successful picnic, however, is making sure you know how to pack your picnic food (don’t want to get out to the park without any cutlery) and of course, prepping lots of delicious easy to eat food

Abbey Sharp packing a picnic basket in a kitchen.

While a cute picnic basket for your picnic food always sets the tone, a basic cooler or large lunch bag will do the trick too. As for dishware, I prefer to use eco-friendly products like washable cloth napkins and plates and cutlery so that nothing blows away outdoors. You’ll also need a picnic blanket, some bug spray, sunscreen (because sun burns are not cute), colourful straws so you look sophisticated while day drinking and a reusable water bottles frozen into an ice-pack. These are great for keeping your food cool and safe while they’re frozen, and when they melt, you’ll have a icy cold drink to keep you hydrated while you drink vodka outside.

Abbey Sharp packing a picnic basket, holding a bottle.

As for the edibles, the possibilities are endless, but I always recommend recipes that don’t make a huge mess, are easily packed, and ideally don’t require a lot of knife action.

Picnic Food 101

First, picnic food requires salad, and I love packing mine up in cute mason jars like with my Middle Eastern Inspired recipe below. There is a formula to mason jars and it all comes down to the layers. Here’s the order of ingredients you should aim to follow from first to last layer:

1. Salad Dressing

2. Hard Veggies and Fruit (like carrots, celery, bell peppers, cucumbers, corn, apple, beans, asparagus etc.)

3. Grains, Beans & Pasta

4. Cheese and Proteins

5. Softer Veg and Fruit (like avocado, berries, tomatoes, cooked squash etc.) – tomatoes, olives

6. Nuts, Seeds & Spices

7. Delicate Greens

A salad in a jar with text overlay \"Mason Jar Salad.\"

Next, picnic food screams for a sandwich. The key to lightening things up is to hollow out your bun (you don’t need all those extra carbs), avoiding the mayo in favour of lower fat spreads or sauces (like balsamic vinegar!), and sticking to poultry with the skin removed. My Chicken and Fig Sandwich is really a show-stopping winner.

A sandwich with text overlay \"Chicken & Fig Sandwich.\"

Finally, you need a cocktail to go with your picnic food because it’s Summer and you’re on a date – if it goes down hill, at least you’ll be self-entertained. My Tea Infused Vodka Lemonade is the perfect Summer sipper starting with my go-to vodka, Wyborowa (pronounced Vee-bo-ro-va). Wybo (pronounced Vee-bo) is made of pure rye grain and is super smooth on the rocks or in a cocktail like this.

Two glasses filled with tea infused vodka with text overlay \"Tea Infused Vodka Lemonade.\"

This a great vodka for those with celiac or gluten intolerance because not only is it 100% GMO, it’s also naturally gluten free. This recipe make a full bottle of the tea-infused vodka, so you’ll have plenty to enjoy all summer long. It also pairs beautifully with picnic food so yaaaaah, day drinking!

Abbey Sharp opening a bottle of vodka with a mason jar beside it.

More of a visual person? Check out my new Youtube video here on my favourite picnic food ideas!

What are your go-to Summer Picnic Food ideas? Leave me a message below on what you would love to see in your picnic basket and I’ll try whipping up my healthy version.

Print Recipe
4.46 from 11 votes

Tea Vodka with Lemonade

My Tea Infused Vodka Lemonade is the perfect Summer sipper starting with my go-to vodka, Wyborowa which is made of pure rye grain and is super smooth on the rocks or in a cocktail like this.
Prep Time3 hours hrs
Cook Time5 minutes mins
Total Time3 hours hrs 5 minutes mins
Course: Drinks
Cuisine: American
Servings: 8
Calories: 288kcal
Author: Abbey Sharp

Ingredients

  • 750 ml bottle of Wyborowa Vodka
  • 1 black tea bag
  • 1/2 cup honey
  • 1 cup water
  • 3 cups ice cold water
  • 1 cup lemon juice
  • slices Lemon

Instructions

  • Add a tea bag to the 750 ml bottle of Wyborowa vodka and let it sit for at least 3 hours.
  • Meanwhile, to make the lemonade, mix 1/2 cup honey with 1 cup water in a saucepan and simmer until dissolved. Then fill a large pitcher with 3 cups of ice cold water, and mix in 1 cup freshly squeezed lemon juice and the dissolved honey mixture.
  • To make a drink, top 1 oz of the steeped tea vodka with lemonade in a mason jar or glass along with a few slices of lemon.

Nutrition

Calories: 288kcal | Carbohydrates: 20g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 4mg | Potassium: 42mg | Fiber: 1g | Sugar: 18g | Vitamin C: 12mg | Calcium: 3mg | Iron: 1mg
Print Recipe
4.34 from 9 votes

Lightened Up Chicken And Fig Sandwhich

The key to lightening things up is to hollow out your bun (you don’t need all those extra carbs), avoiding the mayo in favour of lower fat spreads or sauces (like balsamic vinegar!), and sticking to poultry with the skin removed
Prep Time5 minutes mins
Total Time5 minutes mins
Course: Sandwiches
Cuisine: American
Servings: 1
Calories: 212kcal
Author: Abbey Sharp

Ingredients

  • 6 inch piece of whole grain banguette
  • 1/3 cup baby spinach
  • 2-3 oz roasted chicken breasts skin removed
  • 1 fig sliced
  • 1/2 oz chevre crumbled

Instructions

  • Hollow out the bread on each side to remove a chunk of excess carbs.
  • Lay down some spinach, the roasted chicken breast with the skin, sliced ripe figs, and chevre. Finish with a drizzle of the Balsamic reduction.

Nutrition

Calories: 212kcal | Carbohydrates: 18g | Protein: 22g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 55mg | Sodium: 196mg | Potassium: 317mg | Fiber: 2g | Sugar: 8g | Vitamin A: 1155IU | Vitamin C: 4mg | Calcium: 49mg | Iron: 2mg
Print Recipe
4.30 from 10 votes

Middle Eastern Mason Jar Salad

First, picnic food requires salad, and I love packing mine up in cute mason jars like with my Middle Eastern Inspired recipe below. There is a formula to mason jars and it all comes down to the layers.
Prep Time5 minutes mins
Total Time5 minutes mins
Course: Salad
Cuisine: American, Middle Eastern
Servings: 1
Calories: 323kcal
Author: Abbey Sharp

Ingredients

  • 1 1/2 tbsp lemon juice
  • 1 1/2 tbsp olive oil
  • 1 tsp Dijon mustarg
  • 1 tsp honey
  • pinch salt and pepper pinch of each
  • 1/4 cup red bell pepper finely diced
  • 1/4 cup cucumber finely diced
  • 1/2 cup canned chickpeas rinsed and drained
  • 1/4 cup cooked quinoa
  • 1/2 oz feta cheese crumbled
  • 1/3 cup cherry tomatoes sliced in half
  • 2 tbsp olives minced
  • 1 tbsp sunflower seeds
  • 1/2 tsp za'atar
  • 1 cup spinach

Instructions

  • Layer into a 1 L mason jar and enjoy!

Nutrition

Calories: 323kcal | Carbohydrates: 38g | Protein: 12g | Fat: 15g | Saturated Fat: 3g | Cholesterol: 13mg | Sodium: 858mg | Potassium: 662mg | Fiber: 8g | Sugar: 11g | Vitamin A: 4345IU | Vitamin C: 77mg | Calcium: 128mg | Iron: 4mg

Disclaimer: The preceding video and blog post was created in paid partnership with Wyborowa Vodka, however, as always, all opinions are genuine.

Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

www.abbeyskitchen.com/about-abbey/

Last Updated May 21, 2015. Published May 21, 2015 By Abbey Sharp 1 Comment

Balsamic Baked Pork Tenderloin with Preserve Glaze & Caramelized Figs

It makes for a perfect partner for nut butter, and a delicious accompaniment to cheese but fruit preserves, jellies and jams are no one trick ponies! These delicious sweet spreads can shine in a wide range of dishes- from savoury to sweet, to everything in between. Especially on this baked pork tenderloin recipe.
fig_balsamic_pork_3_of_7.jpg

When it comes to using preserves, jams and jellies for cooking like what I did on this baked pork tendelroin, a lot of people get a bit confused. What’s is the difference between a jelly, jam and preserve?  Beginning with the most indulgent, a jelly is a wobbly clear fruit spread made from fruit juice, sugar and sometimes pectin with no solid bits or fibre intact. Jam has the addition of actual fruit pulp and is looser and less giggly then jelly. Finally, preserves have the most actual fruit in them, meaning they tend to be a bit higher in fibre and lower in sugar then the other two spreads. While there is nothing more satisfying then a breakfast bread with a smear of jelly or jam, the truth is, these are still considered “added sugars” and are best used in moderation. But that’s why I especially love to use them in recipes where even small amounts can lend a huge flavour kick.

fig_balsamic_pork_6_of_7.jpg

Desserts with jams, jellies and preserves are easy to free-style- any flavour you like will work beautifully in a sweet bar, cookie, crepe, or cheesecake. But their success in savoury recipes typically depends on the other ingredients. Chicken is lovely with citrus marmalade, duck is delicious with cherry, beef and lamb can handle richer fruit like plums or currants, while pork- well, you can take your pick with pork. The possibilities are endless so I went with a fig on my baked pork tenderloin.

fig_balsamic_pork_2_of_7.jpg

What Jam Works on Baked Pork Tenderloin?

On the baked pork tenderloin I used Bonne Maman’s Fig Preserves because I love the luscious sweet flavour and the satisfying crackle of the seeds. Here I use it in a super simple Fig Balsamic Chili glaze to top a low fat, high protein pork tenderloin.  Serve with some roasted heirloom carrots and steamed asparagus, and you have a colourful well-balanced meal.

fig_balsamic_pork_4_of_7.jpg
Print Recipe
5 from 1 vote

Balsamic Baked Pork Tenderloin with Preserve Glaze & Caramelized Figs

On this baked pork tenderloin I used Bonne Maman’s Fig Preserves because of its sweet flavour and the satisfying crackle of the seeds. Here I use it in a super simple Fig Balsamic Chili glaze to top a low fat, high protein pork tenderloin. 
Prep Time10 minutes mins
Cook Time40 minutes mins
Total Time50 minutes mins
Course: Dinner
Cuisine: American
Servings: 4 people
Calories: 320kcal
Author: Abbey Sharp

Ingredients

  • 2 tsp olive oil
  • 1 lb pork tenderloin
  • Salt and pepper
  • 2 tbsp balsamic vinegar
  • 5 tbsp Bonne Maman fig preserves
  • 1/2 tsp Sambal Oelek (or more, if you like it spicy)
  • 8 figs quartered and stemmed

Instructions

  • Preheat oven to 375 F.
  • Heat a large skillet over medium high heat and add in the olive oil. Season the pork tenderloin generously with salt and pepper on all sides, then sear all over in the pan until golden brown. Remove from the heat.
  • Meanwhile, combine the balsamic, Bonne Mamam Fig preserves, and sriracha in a small saucepot over medium low heat until it bubbles and melts down.
  • Liberally brush the tenderloin and the quartered figs with the glaze and store any extra glaze. Bake for about 20 minutes or until the pork reaches 145 F- about half way through the cooking process, brush again with the remaining glaze.
  • Allow the pork to rest for 10-15 minutes before slicing. Serve with the caramelized figs.

Nutrition

Calories: 320kcal

 

Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

www.abbeyskitchen.com/about-abbey/

Last Updated May 12, 2022. Published May 14, 2015 By Abbey Sharp 3 Comments

Best 3 Low Calorie Cocktails & DIY Spritzer Bar

The summer is officially here which means the weekends are designated towards day drinking at the family BBQ, cottage weekends and patios galore! Unfortunately, while our first taste of summer might feel like a good excuse to power through a cheap keg, we still got a whole season of short shorts, bikinis and slinky dresses ahead. Yikes. Sounds like an unfortunate dilemma that calls for some awesome low calorie cocktails.

cocktail_recipes_7_of_11.jpgSo today I’m going to show you my top tips for making delicious low calorie cocktails and three irresistible recipes to keep you having fun and feeling great all Summer long.

Low Calorie Cocktails 101

Let’s chat dos and don’ts for balanced boozing. Best we throw some solid ground rules down first.

DO: Use citrus flavoured or plain seltzer, sparkling water or club soda as a cocktail mixer.

DON’T: Use tonic or sweetened pop that’s loaded with added sugar.

cocktail_recipes_1_of_11.jpg

Photo credit Fashions Cloud

DO: Use fresh or frozen no sugar added fruit, herbs and citrus to add a boost of flavour.

DON’T: Use fruit mixes or purees that are loaded with added sugar. No one needs a hangover and a sugar-rush.

cocktail_recipes_2_of_11.jpg

Photo credit Four Weeks Diet

DO: Pour your drinks into taller glasses with lots of ice.

DON’T: Pour your drinks into shorter wider glasses without any yummy ice. Research shows you can trick your mind into thinking your drinking more simply by switching your glassware and bulking up the portion with calorie-free ice!

cocktail_recipes_3_of_11.jpg

Photo credit LibiFit

DO: Limit the booze in your cocktail to 1 1/2 oz of liquor or 4 oz of wine.

DON’T: Decide to whip up a cocktail that involves the whole bar. It’s time consuming, probably will taste gross and will pack in the calories. Keep it simple, stupid.

cocktail_recipes_5_of_11.jpg

Photo credit Bon Appetit

DO: Have a sip of water between each sip of alcohol and limit yourself to no more than 1 booze drink per lady and 2 drinks per man each day.

DON’T: Play beer pong. I know you want to pretend you’re in College again, but just don’t. You’re liver and waistline just don’t need that.

cocktail_recipes_6_of_11.jpg

Photo credit Healthy Guide

Alright, now let’s get to the low calorie cocktails themselves.

First up is my Pinot Grigio Melon Ball Spritzer. Spritzers are a great way to stretch the flavour as low calorie cocktails of your favourite white wine in a stunning and refreshing summer drink. I start with my go to wine Francois Lurton Pinot Grigio from Argentina because it has a big juicy fruit flavour of grapefruit and pineapple and a lively finish. It’s surprisingly a well-priced pick for sipping with dinner or for casual day drinking like we’re doing in this cocktail. For this cocktail, I use a melon baller to cut out pieces of watermelon, cantaloupe and honeydew melon and freeze them on a baking tray until solid. They really help compliment the flavour of the wine, and keep your drink cool on a hot Summer day.

cocktail_recipes_8_of_11.jpg

You can also let your guests get in on the fun by setting up a DIY spritzer bar of low calorie cocktails. Set out your favourite white wine like Francios Lurton Pinot Grigio, some sparkling water, and a variety of fresh herbs, citrus and fruit. Oh, and make sure you have some of those cute drink umbrellas. Love those.

cocktail_recipes_9_of_11.jpg

If you’re a rum fan, you’ve got to try my Watermelon Mojito, which uses the natural sweetness of the watermelon to cut back on an excess of added sugar.

cocktail_recipes_10_of_11.jpg

And finally, my Mango Kombucha Margarita – these are amazing low calorie cocktails. Kombucha is super trendy right now thanks to its probiotic benefits, which can aid in healthy digestion. Like the watermelon mojito, the mango here really helps you cut back on a ton of added sweetener, while the kombucha adds a tangy fizzy kick.

cocktail_recipes_11_of_11.jpg

More of a visual person? Check out my YouTube video here where you can see the low calorie cocktails in all their glory!

 
What are some of your favourite low calorie cocktails? Do you have a recipe you love making?
healthy Summer cocktail recipes
Print Recipe
5 from 3 votes

Pinot Grigio Melon Ball Spritzer

Spritzers are a great way to stretch the flavour as low calorie cocktails of your favourite white wine in a stunning and refreshing summer drink.
Prep Time5 minutes mins
Total Time5 minutes mins
Course: Drinks
Cuisine: American
Servings: 1
Calories: 210kcal
Author: Abbey Sharp

Ingredients

  • 3 oz Francois Lurton Pinot Grigio
  • 1 oz Sparkling Water
  • 1-2 Dashes of Lime Bitters
  • Sliced Lime
  • Handful of frozen melon balls
  • 1 sprig Mint

Instructions

  • Mix together the Pinot Grigio, sparkling water, and lime bitters in a glass.
  • Garnish with sliced lime, melon balls and mint.
  • Serve and enjoy!

Nutrition

Calories: 210kcal
Print Recipe
5 from 3 votes

Watermelon Mojito

If you’re a rum fan, you’ve got to try my Watermelon Mojito, which uses the natural sweetness of the watermelon to cut back on an excess of added sugar.
Prep Time10 minutes mins
Total Time10 minutes mins
Course: Drinks
Cuisine: Mexican
Servings: 1
Calories: 210kcal
Author: Abbey Sharp

Ingredients

  • Juice of 1 lime
  • Small handful of mint
  • 1/2 tsp sugar
  • 1 1/2 cups seedless watermelon
  • 1 oz rum
  • Handful of ice
  • 1-2 oz sparkling water

Instructions

  • In a tall glass, muddle together the juice of one lime with a small handful of mint and 1/2 tsp of sugar.
  • Meanwhile, puree 1 1/2 cups of seedless watermelon with an ounce of rum, and a handful of ice.
  • Pour the watermelon into the mint and lime mixture, and top with sparkling water.

Nutrition

Calories: 210kcal
Print Recipe
5 from 3 votes

Mango Kombucha Margarita

Like the watermelon mojito, the mango here really helps you cut back on a ton of added sweetener, while the kombucha adds a tangy fizzy kick.
Prep Time5 minutes mins
Total Time5 minutes mins
Course: Drinks
Cuisine: Mexican
Servings: 1
Calories: 215kcal
Author: Abbey Sharp

Ingredients

  • 1/3 cup fresh or frozen mango thawed
  • 1 tsp honey
  • 1 tbsp lime juice
  • 1 oz tequila
  • Handful of ice
  • 3 oz Mango Kombucha

Instructions

  • Puree the mango in a blender with honey, lime juice, tequila, and a handful of ice.
  • Transfer to a tall glass and top with mango kombucha.

Nutrition

Calories: 215kcal

Disclaimer: The preceding video and blog post was created in paid partnership with Francois Lurton Pinto Grigio, however, as always, all opinions are genuine.

Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

www.abbeyskitchen.com/about-abbey/

Last Updated June 7, 2017. Published May 6, 2015 By Abbey Sharp 15 Comments

Protein Ice Cream with Only 2 Ingredients!

Lately, I’ve been whipping up healthy snack recipes front, right and centre. The goal with all of my snack recipes is to get them under 200 calories (so that you don’t spoil lunch or dinner!), and ensure that they pack the hunger-crushing combination of protein and fibre (ideally at least 5 g each). My new favourite – protein ice cream!
cottage_cheese_ice_cream_1_of_3.jpg

Protein Ice Cream GENIUS

When this recipe for protein ice cream came to me, I felt like I had struck dietitian gold. This is easy as pie, packed with protein and fibre, and makes me feel like I’m eating dessert. Yep, I found a way to make protein ice cream out of cottage cheese and fruit. If that doesn’t sound amazing enough, consider that one serving has just 189 calories but packs 5 grams of fibre and whopping 19 grams of protein! Oh yah!

The only downside to cottage cheese is that it tends to be high in sodium, but I have two tricks to help you mediate that. First, always buy the lowest sodium brand you can find. And two, give it a little rinse in a colander. By rinsing the curds, you will help rinse off some of the excess sodium (which will also help this protein ice cream taste a bit more sweet).

cottage_cheese_ice_cream_2_of_3.jpg

Now, the flavour possibilities are endless with this protein ice cream. You can add a bit more sweetness with your favourite sugar or artificial sweetener (that’s what my fiancé likes). You can add almond butter for a nutty treat, or a little cocoa for a taste of chocolate heaven. You can also try throwing in freeze dried fruit, coconut, or chopped nuts.

cottage_cheese_ice_cream_3_of_3.jpg

You can also make a big batch, by pureeing it up, freezing it into ice cube trays, and then giving it a quick blitz before you want to eat it again.

Let me know what flavour combinations you want to try with this easy protein ice cream.

Print Recipe
5 from 18 votes

Berry Cottage Cheese “Ice Cream”

This berry cottage cheese ice cream is easy as pie, packed with protein and fibre, and makes me feel like I’m eating dessert.
Prep Time5 minutes mins
Total Time5 minutes mins
Course: Dessert
Cuisine: American
Servings: 2 people
Calories: 240kcal
Author: Abbey Sharp

Ingredients

  • 2/3 cup 1% reduced sodium cottage cheese lightly rinsed
  • 1 cup frozen berries no added sugar

Instructions

  • Puree the cottage cheese with the frozen berries until very smooth.
  • Serve with additional berries and a sprig of mint if desired and enjoy!

Nutrition

Calories: 240kcal
Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

www.abbeyskitchen.com/about-abbey/

Last Updated October 23, 2020. Published May 1, 2015 By Abbey Sharp 1 Comment

La Carnita Riverside Toronto

La Carnita Opening Remarks:

-Owned by Andrew Richmond (a designer turned taco-legend), La Carnita arguably started our city’s long-standing obsession with tacos and is certainly showing no signs of slowing down. It’s hard to believe it’s been only three years since La Carnita first “popped up” with their street-food themed taco op, garnering massive buzz (and lines) at popular local food events like the Toronto Underground Market (TUM).  As one of the most celebrated “TUMAlum”, they have successfully opened up a brick and mortar location at College and Palmerston (the now hottest eating corner in the city), launched their sister restaurant Home of the Brave, and have now successfully spread their Mexican love Eastward with La Carnita Riverside.

-We had heard whispers of an east-side La Carnita more then a year ago, when Andrew told media he was planning to open in the Beach. But after those plans fell through due to licensing regulations, he found a new spot in the old Rasputin Vodka Bar at 780 Queen St. E. Obviously, I was pretty jazzed as I spend a lot of time in the East end, and I’m starting to get tired of always schlepping west for a good meal.

-Well after months of renovations, I was invited to celebrate the soft opening with some of my favourite Toronto chefs- Andrew Richmond and Jonathon Hamilton. Unfortunately, the day before, I got news the space wouldn’t be ready so I had to put my inaugural visit off until I got home from California. Thankfully, it was well worth the wait.

la_carnita_east_1_of_19.jpg
La Carnita Ambiance:

-If you’ve been to the original location, you will quickly recognize the vibe. It’s loud, full to it’s 80-seat capacity at 7:30 on a Friday night, and features the classic “underground” La Carnita aesthetic. There is a range of mis-matched textures and colours peppered strategically throughout the space. From the exposed filament bulbs zigzagging above the bar, to the iconic Neon light sign, to the street-art inspired murals along the walls- there’s certainly no shortage of details to catch your attention. While the general vibe and aesthetic seems fairly familiar to College St. regulars, what’s definitely different is the clientele. Sure, you’ll find the bar and the bar stool tables in the window occupied by young East-End hipsters, and the larger tables packed with rowdy 20-something groups, but there are also a fair number of young families with kids there, as well. Makes perfect sense to me- a) this is a traditionally family-friendly area, and b) what kid wouldn’t like a messy cob of corn, a cheese-topped taco and a cookie-crusted paleta for dessert? This is one place that can easily appeal to both adult and kid palates without too much fuss on either end.

Service:

-Service was really friendly and efficient throughout our 1 1/2 hour visit. If you’re in a rush (or if you have kids on board), LC is always a good bet because the menu is short and the kitchen just keeps pumping plates out.

-I also appreciated that despite the place being absolutely slammed, our server always came by to replenish and pour water, and remove soiled cutlery and plates.

la_carnita_east_2_of_19.jpg
Drink:

-From what I recall, La Carnita Riverside’s drink menu looks at least similar to the original location, offering up Mexican-themed cocktails, beer, wine and lots of tequila. They have 8 cocktails (three of which are Cheladas based on beer or cider) each priced very reasonably between $9-12, as well as 9 craft local beers on tap ($7), another 9 in cans or bottles ($7-14) and 4 options for wine ($10). Unless you’re bad ass, of course, and want to splurge on their $150 “Baller Champagne”.

Carnita Margarita ($12)
2oz Tromba Blanco, Lime Juice, Agave Nectar
la_carnita_east_8_of_19.jpg

Simple and easy drinking- why mess with a perfect thing?

Who Shot Ya? ($12)
2 oz Bulleit Bourbon, Hibiscus Grenadine, Ginger Syrup, Lemon Juice
la_carnita_east_9_of_19.jpg

Floral with a delicate zing from the ginger- a great sipper for the warmer months ahead.

So Fresh & So Clean (Clean) ($12)
2 oz Dillons Gin, Pineapple Jalapeno Syrup, Cucumber, Mint, Lime Juice
la_carnita_east_13_of_19.jpg

This was my favourite of the bunch- it had a nice balance of sweet, heat, and acidity with the refreshing addition of cucumber and mint.

Dieu De Ciel Rosee D’Hibiscus ($9)
la_carnita_east_14_of_19.jpg

Floral, easy drinking but not sweet- a nice beer if you dislike bold hoppy flavours.

la_carnita_east_5_of_19.jpg
La Carnita Food:

-Food-wise Chef Jonathan Hamilton has kept the main menu the same as their original location, but you can expect different daily specials between the two. That means there are 6 starters, 6 tacos, one daily special, and a selection of tasty desserts. Everything can and should be shared (except if you get a cod taco, you’ll want to eat that alone) as dishes tend to come out sporadically whenever they’re ready.

Mexican Street Corn ($8.5)
Crema, Queso Anejo, Arbol & Ancho Chili Powder
la_carnita_east_12_of_19.jpg

You cannot come to LC without ordering this corn. Even if it were a first date and I was trying to be all lady like, I would be willing to risk things “not working out” and ordering this dish despite its obvious messy-face-factor. I mean, come on. Luscious tangy crema, salty cheese, spicy pepper, bright lime and sweet caramelized corn- Lordy, it’s a beautiful thing.

Mexican Meatballs ($9)
Ancho & Guajillo Chili, Queso Fresco, Crema, Cilantro
la_carnita_east_10_of_19.jpg

Moist and tender, these meatballs were coated in a rich thick sweet spicy sauce, and then loaded up with salty cheese and crema to cut the heat. Yes, please.

Barbacoa Pork Ribs ($14)
Honey Habanero Ribs, Mexican Crema, Cilantro, Hickory Sticks
la_carnita_east_11_of_19.jpg

I don’t think I’ve had these before but they were hands down my favourite bite of the night. That sauce? Addictive. And with smoky crispy salty hickory sticks on top? Yikes. Best to order a few of these for the table.

In Cod We Trust ($4.75)
Cod, Voltron Sauce, Lime Crema, Pickled Red Cabbage, Green Apple, Cilantro
la_carnita_east_15_of_19.jpg

This has always been my favourite LC taco, and at Riverside, it did not disappoint. Light crispy battered cod with lots of bright bold flavours from the pickled cabbage, apples and crema, but it’s that legendary Voltron sauce (a mixture of cumin, cinnamon, tamari and chili) that makes this a winner every time.

Beef Cheek ($4.75)
Ancho Braised Beef, Lime Avocado, Green Cabbage, Pickled Jalapeno, Crispy Shallots, Queso Anejo, Charred Pepper Sauce
la_carnita_east_16_of_19.jpg

Another classic LC taco. Smoky rich beef with a healthy serving of creamy avocado and lots of spicy jalapenos on top. Solid.

Tres Leche Cake ($7)
Sponge Cake Soaked in Three Milks with Charred Pineapple
la_carnita_east_19_of_19.jpg

I’m obsessed with tres leche cake and while I meant to share this with my fiancé, ultimately it didn’t happen. I started into the moist, sweet milk soaked sponge with the tangy caramelized pineapple on top- and y’all know, there was no stopping after that.

Chocolate Peanut Butter ($4)
la_carnita_east_17_of_19.jpg

You can’t come to LC without trying one of Sasha Bogin’s iconic paletas, which have earned her a soon-to-open sister-business, Sweet Jesus. And if you like the classic combo of PB & Chocolate, this is the popsicle for you. I actually had a dream about this that night. It was a bad dream. I dreamt that I was doing a sponsored TV segment for the almond board and I including this paleta in it, and afterwards, flipped out at my gaffe for including peanuts in an almond segment. I actually woke up really distraught over how I would explain this to my client. Anyway, the moral of the story is that this paleta is really good and you should get one.

Apple Cider ($4)
la_carnita_east_18_of_19.jpg

No dreams about this one (my fiancé ate most of it so…) but it was still really refreshing and delish. This would be a good pick if you just want something sweet to end off a big meal but don’t want to get into anything too heavy or rich.

la_carnita_east_6_of_19.jpg
La Carnita Closing Remarks:

-For 3 cocktails, 1 beer, and all of the above food, the bill came to about $130 including tax and tip- very reasonable for a great meal with two drinks each. Actually, while I wasn’t totally sure how the family-friendly Riverside neighbourhood would take to La Carnita’s hipster vibe, I’ve now have seen first hand just how successful this place is going to be (and already is). This place is only a month into service and is already easily one of the busiest spots in the East End- I say the hype is truly well deserved.

-Taco fans should also keep their eyes and ears peeled for news of La Carnita’s third location, which is currently in construction downtown at John and Adelaide. This location will apparently be different from the other two in that there will be two floors, lunch, and their sister-business, Sweet Jesus, serving wicked soft serve and espresso. I am obviously a massive fan of Sasha Bogin’s paletas at LC and her wicked soft serve at Home of the Brave, so you know I’ll be in there as soon as they clear the rubble and dust. La Carnita East is open from 5PM-11PM from Tuesday-Saturday and 5PM-10PM on Sundays and Mondays.

Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

www.abbeyskitchen.com/about-abbey/

Last Updated April 27, 2015. Published April 27, 2015 By Abbey Sharp 3 Comments

R&D Toronto Restaurant Review

Ever since young chef Eric Chong was announced as the first ever winner of CTV’s MasterChef Canada, there have been whispers in the foodie community about his first step. Lucky us, he’s pretty much fulfilling the absolute best case scenario by launching his debut restaurant with MasterChef judge and Michelin Star culinary icon, Alvin Leung (Bo Innovation, Bo London, MIC Kitchen). Working alongside their new Chef de Cuisine, Nelson Tsai (Trump, Blue Water Café, Auberge de Pommier), their General Manager, Robin James Wynne (Rock Lobster Food Co.) and the Oliver & Bonacini group, Chong and Leung launched R&D at the beginning of April to massive buzz amongst MasterChef fans and local foodies, alike. When I visited R&D, they were only 10 days into service, and the reservation books were already completely slammed.
RD_2_of_24.jpg

The name R&D can be interpreted two ways- first, it’s representative of Chong and Leung’s “rebel & demon” personalities and second, it references the concept of “research & development” as both chefs have engineering backgrounds and therefore approach the kitchen with a methodological culinary style.

RD_3_of_24.jpg

Speaking of style, R&D is located in Toronto’s Chinatown proper, an ideal setting considering its Asian inspired menu. Designed by Commute Design, the open concept 85-seat space features a playful dualistic theme and three main dining experiences. First, you’ll walk through the more lounge-like seating and bar. Next, is an exclusive chefs rail overlooking the open kitchen. And finally, you’ll come to the larger main dining room for larger groups and a more intimate setting. The impressive (and no doubt expensive) décor features an industrial drum-like lighting installation, rustic wooden beams, large graffiti-like murals (with lucky Chinese numbers like 8, 9 and 3 hidden within), leather banquettes and colourful padded chairs. It feels upscale and grandiose, but still very raw, stylish and sexy.

RD_4_of_24.jpg

But let’s talk about food and drink. R&D boasts a generous list of creative cheeky cocktails designed by the man who put a lobster tail in a Caesar and made it the best-thing-ever- aka. R&D GM, Robin James Wynne.  Just as Wynne embraced the East Coast theme with his Lobster Caesar, here he infuses playful Asian flare into familiar drinks. Think a Dark and Stormy with Ume plum wine, and black pepper, or a Caesar with Black Garlic and Chinese Mushroom infused vodka. Oh, oh and a Pina Colada Bubble tea with toasted coconut and chai syrup. Honestly, I was wiggling in my seat as I read through the list of playful sippers wondering how I was going to metabolize all of them in one night.

RD_5_of_24.jpg

For those who prefer wine, the list features 19 local and International options by the glass ($9.50-15.50 for 6 oz) and another 25 by the bottle ($50-160). Now, wine is always fine, but those cocktails were calling my name and I was thrilled at the prospects of getting a few down.

Pina Colada Bubble Tea ($13)
Havana Club 3 Yr Rum, Toasted Coconut & Chai Syrup, Lime, Pineapple, Coconut Milk, Tapioca Pearls
RD_8_of_24.jpg

What a fun (boozy) take on a China-town staple. I loved the aromatic chai flavours with the nutty coconut, while the housemade tapioca balls offered a fantastic supple pop. You probably can’t drink more than one of these (unless you want to use up fried chicken space on drinks- spoiler alert-YOU DON’T), but it’s certainly a really fun treat.

Shanghai Sour ($12)
Wild Turkey Bourbon, Lemongrass, Coriander, Pepper, Yuzu, Lime, Egg White
RD_7_of_24.jpg

Well balanced with a nice tangy bite from the sprightly yuzu, lime and fragrant lemongrass. A fantastic take on a Bourbon sour.

Something Stormy ($13)
Appleton Estate v/x Rum, Ume Plum Wine, Lime, Black Pepper, Vanilla, Ginger Beer
RD_14_of_24.jpg

If you’re a Dark & Stormy fan (and both of us definitely are), then you’ll love the added heat from the black pepper balanced out by the delicate sweetness of the Ume wine. Also, I love Ume- I want to see more cocktails with this stuff. Hopefully the Toronto restaurant gods are listening.

Red Star Punch ($12)
Oolong Infused Beefeater Gin, Hawthorn, Mandarin, Lemon, Shanghai Rhubarb Bitters
RD_17_of_24.jpg

The red star punch can be ordered by the glass or “Cold Tea” style in a green tea pot. Either way, you should get it.

RD_18_of_24.jpg

The herbal oolong infusion made this drink remarkably soothing and easy to drink – so much so, that on my next visit, I may order a whole pot just for me.

Moving onto food, it’s easy to see the playful approach to Chong and Leung’s menu. This is certainly not your traditional Chinatown fare, but it also doesn’t feel gimmicky or inauthentic either. The R&D menu is divided into Modern Dim Sum (think Chicken tom yum steamed buns, and shrimp toast with preserved duck egg), Skewers with different cultural inspirations (like Malasian satay pork neck, Thai flank steak, Indonisian chicken and more), Shareable Platters (like sweet and sour ribs, Peking duck, and Fried chicken with HK egg waffles), Sides (Brussels sprouts, rice, and snow pea leaves with duck gravy), and Plates. This is where you definitely see the most play with the East vs. West theme. Think an umami Caesar salad with clams and tomato, a Poutine with mapo style bean curd, and Shitake Polenta fries. Honestly, I totally wanted it all. Take a peak at what I sampled sitting at the Chef’s rail on a busy Saturday night.

R&D Eats

Grandpa’s Fun Guo ($9)
Chicken, Black Truffle
RD_11_of_24.jpg

Three generous steamed dumplings filled with juicy ground chicken and a delicate shaving of umami-rich truffle. Truffle is a real indulgence but it can be overwhelming. Thankfully, this filling struck a perfect balance.

Little Dragon Buns ($7)
Spicy Sichuan Lamb
RD_12_of_24.jpg

Okay so here is the deal with these. First of all, listen to your server when he/she tells you how to eat them. I thought I listened, but apparently I was distracted thinking about how to photograph them or something. So dumb-dumb Abbey, I decided to put the whole thing into my mouth where the broth (please re-read the description… SPICY SICHUAN broth) just exploded into the back of my throat. Once I stopped choking from the tingling pain and made a wide range of ugly faces (that’s what my lovely fiancé told me anyway), I realized it tasted really awesome (I also realized my Spring-allergy sinuses were suddenly cleared). I had one extra dumpling to confirm my initial impression (the second time, I was much more cautious of course), and man, that tingle-inducing broth is addictively good.  I hope you feel much more ready then I was for this dish now.

CSB ($8)
BBQ Pork Buns
RD_13_of_24.jpg

Okay guys, so another warning. These come out only once each hour and when they do, the staff sells them off immediately. We were lucky to get our hands on a few and my goodness, were they ever divine. Sweet light pastry with saucy unctuous savoury pork filling – they may look big, but this deflates and merely dissolves into a poor of happiness on your tongue. Even if you’re half way through dessert when these come out, do yourself a favour and order 4.

Shrimp Toast ($13)
Spot Prawn, Preserved Duck Egg, Cauliflower, English Mustard, Truffles

An easy one-biter packed with savoury umami flavour and a contrasting texture from the snappy prawn and crisp buttery crisp brioche.

Roasted Beets ($9)
Pat Chun Vinaigrette, Goat Cheese, Lotus Room, Walnut, Gingerbread
RD_10_of_24.jpg

Amidst all of the indulgent-sounding dishes on the menu, it may be tempting to forgo your veg. Trust me, with these roasted beets- you won’t want to. While sweet rich beets and tangy chevre is always a winning combination, the spicy addition of crunchy gingerbread really drove this home.

Octopus ($16)
Chargrilled, Choy Sum Chimichurri, Yu Heung Eggplant
RD_19_of_24.jpg

My fiancé is always in his best spirits when octopus is being served, and R&D’s version did not disappoint. The tentacles were smoky yet nicely cooked, complimented beautifully by the contrasting sweet eggplant puree and herbaceous chimichurri sauce.

Egg Rolls ($8)
Chicken, Bamboo Shoots, Pesto
RD_20_of_24.jpg

I totally loved these to bits. These basically take the best part of the egg roll (aka. the crispy slightly-greasy deep-fried shell) and exaggerate it with just enough flavourful filling to ensure you’re not just eating chips. I also loved the pickled bamboo shoots on the side, which offered a nice acidic palate cleanser after the obviously indulgent snack.

General Sanders’ Chicken ($25)
Kung Pao Sauce, Sichuan Maple Syrup, HK Egg Waffles
RD_21_of_24.jpg

Alright kids, so you’re getting a full How-To guide on how to order at R&D here, but if you only remember one thing, remember this- ORDER THE CHICKEN. Call ahead, bribe someone, pull an old school prank to make your neighbor turn his head while you snatch his last drumstick. Do whatever you have to do to get your hands on one of these coveted chicken platters. When I dined in Saturday at 7:30, we got the last plate (and it was a close one!) so consider yourself warned. So what makes this chicken so insta-worthy? Well, while the chicken itself was wickedly crispy on the outside, moist on the inside, and worth me waxing on about for hours, it was the buzzing Sichuan maple syrup that made this fried chicken unique. I have an unusual love for Sichuan peppercorns, so seeing it played up with one of my all time favourite dishes (chicken and waffles) definitely made my day.

Lobster Chow Mein ($25)
Wok Fried Lobster, Chitarra Noodles
RD_22_of_24.jpg

We were crazy full, but we were told that this was the dish that Eric supposedly won MasterChef with, so I needed to taste what the fuss was about. Now, I can’t speak for his competitors’ offerings, but I agree, this was game show winning worthy. Perfectly cooked sweet succulent lobster tossed in simple but perfectly supple house-made chitarra noodles. I couldn’t finish the whole bowl knowing dessert was on the way….but we did eat it as a midnight snack.

Crispy Smoked Milk ($8)
Malted Milk Ice Cream
RD_23_of_24.jpg

You may be thinking- what the heck is crispy smoked milk? And let me tell you, there’s a lot going on right here. The milk part is a panna cotta-like wobbly custard that’s been smoked in jasmine tea and rice, battered and then fried. The result tastes a bit like a roasted marshmallow that’s then been deep fried and served with a slightly tangy chocolate ice cream. Obviously, quite delicious and kind of like S’mores, but without the West-Nile ridden mosquitos.

Banana Split ($14)
Crispy Banana Fritter, Sour Cherry, Condensed Milk & PB, Bitter Chocolate and Tamarind Ice Creams, Coconut Cream, Macerated Strawberries
RD_24_of_24.jpg

If you only get one dessert at R&D (and you have a group to feed- or just one person like me), then this should be it. Holy moly, this is all of my favourite things in one big bowl. Crispy deep fried sweet bananas with three incredibly distinct ice creams- a tangy sweet sour cherry, a bitter sweet tropical tamarind chocolate, and the best ice cream I’ve ever put in my mouth- sweetened condensed milk and peanut butter. I’m having a bit of a seizure just reliving the whole thing right now. Never take this off the menu, and I will continue to come.

RD_1_of_24.jpg

As you can probably tell, I really enjoyed my meal at R&D, and loved sitting right at the chefs rail to see Chef Eric and his team in action. I am also super excited to bring some of my friends here for a casual meal –and I may actually call ahead to make sure they put a chicken aside for me (yah, I’m going to be that crazy chicken girl). R&D is located at 241 Spadina Ave and is open for lunch Thursday through Sunday from 11:30 a.m. to 3 p.m. and for dinner from 5 p.m. nightly. For more information or to make reservations, check out their website here.

Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

www.abbeyskitchen.com/about-abbey/

Last Updated October 4, 2021. Published April 24, 2015 By Abbey Sharp 16 Comments

5 Healthy Salad Dressings Made with Fruits and Vegetables

DISCLAIMER: This post was developed in sponsored partnership with Bonne Maman, however, as always, all opinions are genuine.

With the long-awaited spike in temperature, a lot of us have finally retired our heavy casseroles, stews and gratins and are filling our crispers with fresh greens, colourful vegetables, and ripe fruit. Sounds pretty healthy, and it is- until we drown out those flavours with globs of not so healthy salad dressings. Suddenly, you’re nutrient-dense salad has been loaded up with as much sodium as a fast food combo meal.
 
vinaigrette_recipes_2_of_10.jpg

The solution? Use that beautiful produce to create mouthwatering, healthy salad dressings for a fraction of the cost and salt, with no additives, preservatives or other junk. Check out my top five favourite recipes and my favourite salad ingredients to pair them with.

Healthy Salad Dressings + Pairings 101

vinaigrette_recipes_4_of_10.jpg
Jammin’ Blueberry Lemon
Serve with: Butter Lettuce with Peaches, Avocado and Almonds
 
Print Recipe
5 from 6 votes

Jammin’ Blueberry Lemon

Use that beautiful produce to create mouthwatering, healthy salad dressings for a fraction of the cost, calories and salt, with no additives, preservatives or other junk. 
Prep Time5 minutes mins
Total Time5 minutes mins
Course: Salad
Cuisine: Canadian
Servings: 1 cups
Calories: 90kcal
Author: Abbey Sharp

Ingredients

  • 2 tbsp Bonne Mamam Wild Blueberry Preserves
  • 1/4 cup fresh blueberries
  • 2 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 2 leaves sprigs lemon thyme removed and chopped
  • 3 tbsp extra virgin olive oil
  • Salt and pepper to taste

Instructions

  • Puree the ingredients and transfer to a container.

Nutrition

Calories: 90kcal
Spicy Mango
Serve with: Finely shredded Cabbage, Bell Peppers, Red Onion, Jicama and Cilantro
vinaigrette_recipes_6_of_10.jpg
Print Recipe
5 from 6 votes

Spicy Mango Vinaigrette

Use that beautiful produce to create mouthwatering, healthy salad dressings for a fraction of the cost, calories and salt, with no additives, preservatives or other junk. 
Prep Time5 minutes mins
Total Time5 minutes mins
Course: Salad
Cuisine: American
Servings: 1 Cups
Calories: 90kcal
Author: Abbey Sharp

Ingredients

  • 1 mangos pilled, peeled and chopped
  • 1/2 jalapeno pepper seeds and veins removed and minced
  • Zest of 1 lime
  • Juice of 2 limes
  • 1 tsp honey or to taste
  • 1 1/2 tbsp extra virgin olive oil
  • Salt and pepper to taste

Instructions

  • Puree the ingredients and transfer to a container.

Nutrition

Calories: 90kcal

 

Strawberry Yogurt Poppyseed
Serve with: Spinach, Strawberries, Thinly Sliced Red Onion, Sunflower Seeds and Chevre
 
Print Recipe
5 from 6 votes

Strawberry Yogurt Poppyseed

Use that beautiful produce to create mouthwatering, healthy salad dressings for a fraction of the cost, calories and salt, with no additives, preservatives or other junk. 
Prep Time5 minutes mins
Total Time5 minutes mins
Course: Salad
Cuisine: American
Servings: 1 Cups
Calories: 90kcal
Author: Abbey Sharp

Ingredients

  • 1/4 cup plain non-fat or low-fat Greek yogurt
  • 3/4 cup strawberries
  • 3 tbsp lemon juice
  • 1 tsp honey
  • 2 tbsp olive oil
  • 1/2 tsp poppyseeds
  • Salt and pepper to taste

Instructions

  • Puree all of the ingredients except for the poppyseeds together. Once smooth, stir in the poppyseeds and transfer to a container.

Nutrition

Calories: 90kcal

 

Creamy Avocado
Serve with: Romaine Lettuce, Cherry Tomatoes, Charred Corn, Black Beans, Bell Peppers
vinaigrette_recipes_9_of_10.jpg
Print Recipe
5 from 6 votes

Creamy Avocado

Use that beautiful produce to create mouthwatering, healthy salad dressings for a fraction of the cost, calories and salt, with no additives, preservatives or other junk. 
Prep Time5 minutes mins
Total Time5 minutes mins
Course: Salad
Cuisine: American
Servings: 1 Cups
Calories: 90kcal
Author: Abbey Sharp

Ingredients

  • 1 ripe avocado flesh only
  • 3 tbsp reduced fat sour cream
  • 3 tbsp non-fat or low-fat Greek yogurt
  • 2 tbsp extra virgin olive oil
  • 2 tbsp lemon juice
  • 2 tbsp parsley chopped
  • 1 tsp Worchestershire sauce
  • 1/2 tsp smoked paprika
  • Salt and pepper to taste

Instructions

  • Puree the ingredients together and transfer to a container.

Nutrition

Calories: 90kcal
Sundried Tomato
Serve with: Arugula, Olives, Feta, Cucumber
vinaigrette_recipes_10_of_10.jpg
Print Recipe
5 from 6 votes

Sundried Tomato

Use that beautiful produce to create mouthwatering, healthy salad dressings for a fraction of the cost, calories and salt, with no additives, preservatives or other junk. 
Prep Time5 minutes mins
Total Time5 minutes mins
Course: Salad
Cuisine: American
Servings: 1 Cups
Calories: 90kcal
Author: Abbey Sharp

Ingredients

  • 1/4 cup sundried tomatoes soaked in 1/4 cup of hot water, not packed in oil
  • 3 tbsp extra virgin olive oil
  • 1 roma tomato seeds removed and roughly chopped
  • 1 tbsp red wine vinegar
  • 1/2 tsp dried oregano
  • 1 tsp honey
  • Salt and pepper to taste

Instructions

  • Puree the ingredients (including the 1/3 cup of soaking water) in a blender and transfer to a container.

Nutrition

Calories: 90kcal

If you thought those healthy salad dressings were exciting, I’m super pumped to be hosting a delicious Bonne Maman Gift Basket to help you create the Jammin’ Blueberry Lemon dressing at home! This would make an absolutely perfect Mother’s Day gift, as well! This delicious basket will include: Bonne Maman Cookbook, Apron, Tablecloth, Spoon, Wild Blueberry Jam, Peach Jam, Fig Jam, Recipe Cards

bonne_maman_giveaway_1_of_1.jpg

 

To enter you must be a resident of the GTA and can do the following:

a)Tweet about the giveaway.

b)Follow @AbbeysKitchen on Twitter.

c)Subscribe to my blog below or on the side bar.

d)Like Abbey’s Kitchen on Facebook.

e)Follow Abbey’s Kitchen on Instagram.

f)Subscribe to Abbey’s YouTube channel, you would like to do with Bonne Maman jam!

g)Leave a comment on any other Abbey’s Kitchen blog post.

Happy Mother’s Day, good luck and enjoy these healthy salad dressings ! What are your favourite healthy salad dressings for your salads? Leave me a comment below with some of your go-tos!

Disclaimer: The preceding post was created as part of a paid partnership with Bonne Maman, however, as always, all opinions are genuine.

 
Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

www.abbeyskitchen.com/about-abbey/

Last Updated October 23, 2020. Published April 22, 2015 By Abbey Sharp 1 Comment

Avocado Pesto Gluten Free Pasta Salad

With Summer around the corner, and outdoor BBQs, cottage weekends and picnics already in the books, I’ve got portable pasta salads on the brain. Growing up, anytime we were invited to a summer potluck, my family would always bring a pesto pasta salad. So why not up the ante with an avocado pesto salad?
 
catelli_avocado_pasta_salad_5_of_9.jpg

Pesto was always popular in my house since we had so much basil to get through from the garden and it was the only way to use it all. But adding avocado and making an avocado pesto just seemed like a super delicious and decadent idea that I just couldn’t resist!

catelli_avocado_pasta_salad_9_of_9.jpg

Now, nothing against my daddy-o’s pesto pasta salad but it’s got nothing on my avocado pesto version and it probably wouldn’t fly at many large gatherings today. With so many friends and family opting to go Gluten Free these days, it’s likely the high fat potato salad will steal the People’s Choice award this year. I wanted to reclaim my dad’s green-sauce-fame with an avocado pesto pasta salad that gets everyone at the picnic buzzing.  This recipe features my go-to Gluten Free pasta on the market, Catelli.  Speaking as a gluten-lover, this Catelli pasta offers a great texture and flavour and holds up to my amazing avocado pesto. It’s made of white rice, brown rice, corn and quinoa and has been voted the best New Gluten Free Pasta by Consumers. I’ll tell you, my fiance (who would admittedly turn his nose up at a GF pastas), fell in love with this dish and had no idea it was totally GF.

catelli_avocado_pasta_salad_4_of_9.jpg

Avocado Pesto 101

Instead of a traditional pesto sauce or a traditional high calorie mayo dressing, I opted to make my avocado pesto! Then I stretched the carbs with lots of seasonal vegetables like peas, asparagus, and tomatoes. Give this a try at your next weekend gathering and leave a comment on what you think!

catelli_avocado_pasta_salad_2_of_9.jpg
Print Recipe
5 from 1 vote

Avocado Pesto Gluten Free Pasta Salad

This gluten free pasta salad is made with an avocado pesto and is the perfect side dish to a picnic party. 
Prep Time15 minutes mins
Cook Time6 minutes mins
Total Time21 minutes mins
Course: Salad
Cuisine: Italian
Servings: 4 people
Calories: 320kcal
Author: Abbey Sharp

Ingredients

  • 3 tbsp peeled almonds roughly chopped and toasted
  • 1 clove garlic finely minced
  • 3/4 cup fresh basil leaves roughly chopped
  • 2 tbsp parsley leaves roughly chopped
  • Zest and juice of 1 lemon
  • 1 1/2 oz parmigiano reggiano plus extra for garnish
  • 1/4 cup part skim ricotta
  • 1 ripe avocado pitted and peeled
  • 1 tsp honey or to taste
  • Salt and pepper to taste
  • 1/2 lb Catelli Gluten Free Fusilli pasta
  • 1 lb asparagus ends trimmed and cut into 1 inch pieces
  • 1/2 cup fresh or frozen English peas thawed
  • 1/2 cup grape tomatoes halved
  • 2 tbsp sundried tomatoes rehydrated in water and finely minced
  • 1 oz sliced almonds toasted
  • 1/2 oz parmigiano reggiano grated, for garnish

Instructions

  • In a food processor, blend together the almonds and garlic. Then add the basil, parsley, lemon zest, juice, cheeses, honey and avocado. Puree until very smooth and thick. Season with salt and pepper to taste, and set aside.
  • Meanwhile, cook the Catelli Gluten Free Fusilli in a large pot of salted water according to package directions. In the last 3 minutes, add the asparagus, then add the peas in the last minute (if using fresh). Drain everything into a colander filled with ice.
  • Once cooled, mix with the avocado sauce, grape tomatoes, and sundried tomatoes until well coated. If using frozen thawed peas, now is the time to mix them in. Top with the additional shaved parmesan cheese and toasted almonds.

Nutrition

Calories: 320kcal
Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

www.abbeyskitchen.com/about-abbey/
  • Previous Page
  • Go to page 1
  • Interim pages omitted …
  • Go to page 83
  • Go to page 84
  • Go to page 85
  • Go to page 86
  • Go to page 87
  • Interim pages omitted …
  • Go to page 89
  • Next Page

Get started with

Eight Free Recipe Books

From the co-founder of Neue Theory and creator of the Hunger Crushing Combo

Sign me up!
Abbey smiling at table
Abbey Sharp

“Foods may never be nutritionally equal. But we can make them morally equal by recognizing that our worth is never determined by what's on our plate.”

— Abbey Sharp, RD About Abbey ◥

Books

  • HCC™
  • Mindful Glow
  • Free E-Books

Blog

  • Nutrition
  • Recipes
  • Motherhood
  • Life

Explore

  • Neue Theory™
  • Bite Back
  • YouTube

Abbey

  • About
  • Coaching
YouTube TikTok Instagram Facebook X Pinterest
Abbey Sharp - The No BS Dietitian From Abbeys Kitchen

© Abbey's Kitchen 2026  All Rights Reserved •  ACCESSIBILITY STATEMENT •  Privacy Policy

This site uses cookies. By continuing to browse the site, you are agreeing to the use of cookies Accept Privacy Policy
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required