Patricia Chuey

Food and Nutrition Expert | Recipe Developer

  • Facebook
  • Instagram
  • LinkedIn
  • Twitter
  • Home
  • Meet Patricia
  • Blog
    • Recipes
    • ChueyOnThis
    • Fresh Ideas
  • Mentoring
  • Speaking
  • Recipe Development
  • Food Industry
  • Media
  • Let’s Talk

Recipes

Delicious, nourishing creations to add to your collection. Easy enough for any day. Impressive enough for entertaining!

Make It a Meal Salad

January 18, 2019 By Patricia Chuey

M

This is a sponsored post I was happy to do for the Calfornia Dried Plum Board.

Looking to get more vegetables and fruit in your life in the new year? An excellent and simple way to tick off a lot of boxes on the improved eating list is to incorporate more salad. I’m not talking about a dressing-heavy classic Caesar salad or a light green, pale iceberg lettuce mix. A top-notch salad includes lots of bright, natural colour from a variety of vegetables. Chopping in dried fruit like California prunes adds delicious flavour and texture along with added nutrients including iron. In studies where people ate about 5 prunes a day, a positive effect on bone health was seen.

Salad can also make for a time-saving complete meal. By keeping some cooked whole grains in the fridge like brown rice or quinoa along with chopped cooked protein like chicken, chickpeas or tofu, you can make quick work of assembling a meal like this one. It’s inspired by the concepts of a Cobb Salad and a Cowboy Salad*, but I’m calling this one a California Prune Farmer Salad.

California Prune Farmer’s Salad with Honey Lime Vinaigrette    Serves 4

Dressing

½ cup extra virgin olive oil

2 Tbsp apple cider vinegar

2 Tbsp honey

Juice of 1 fresh lime

1/4 tsp salt

Salad

2 cups cooked quinoa

2 cups cooked chopped chicken, chickpeas, tofu or protein of your choice

4 cups chopped fresh salad greens

2 medium tomatoes, diced

½ cup toasted pepitas (pumpkin seeds)

1 cup cooked corn

2 avocados, diced

1 cup chopped California prunes

  1. Make dressing. Combine all dressing ingredients in a container with a lid and shake well to blend. Set aside.
  2. Prepare salad ingredients. To serve, either toss all together in a large salad bowl or arrange on plates as pictured. To serve, drizzle with dressing.

*In one of my all-time favourite cookbook series – Whitewater Cooks – there is a “Cowgirl Salad” along with many other gorgeous salads and more. Be sure to check out this series, including the newest 5th and most recent book in the series called Whitewater Cooks More Beautiful Food.

Filed Under: Recipes Tagged With: dried plums, meal salad, prunes

Apple Pancake Puff

February 28, 2017 By Patricia Chuey

Shrove Tuesday, aka Pancake Tuesday, as my motivation today, at LONG LAST I’m FINALLY posting this recipe. It’s a much loved beauty of a breakfast that fills the kitchen with a delicious apple cinnamon aroma. It’s perfect for a fancy occasion but honestly easy enough to make any day. Topped with a little whipped cream, it can do double duty as dessert. Enjoy!

Apple Pancake Puff      Serves 4 (if you’re lucky), maybe just 2, depending what accompanies it

  • 3 cups thinly sliced apples, unpeeled (or fruit of your choice)
  • 1½ Tbsp butter or vegetable oil                l
  • 6 eggs
  • 1 cup milk
  • 2/3 cup all-purpose or gluten-free flour
  • ½ tsp baking powder
  • ¼ tsp salt
  • 1 tsp cinnamon
  • 1 Tbsp granulated sugar                                                          l
  1. Preheat oven to 425°F. Lightly mist an 8-inch casserole dish with cooking oil spray.
  2. Place apples and butter in the baking dish. Set in oven for 5-7 minutes as it heats up. Remove and toss with melted butter.
  3. In mixing bowl, beat eggs well. Add milk and beat a bit more. Add flour, baking powder and salt. Beat to combine well.
  4. Pour egg mixture over warmed fruit in the baking pan. Sprinkle evenly with cinnamon and sugar.
  5. Return to oven and bake for 20 minutes or until pancake puffs up and is lightly browned. Enjoy served warm right away. Like a soufflé, puff will fall shortly after coming out of the oven. Be sure everyone gets a good look at this beauty when first taken out  of the oven. Have those cameras ready! 😉

Cheers!

Filed Under: Recipes Tagged With: apple, apple pancake puff, breakfast, brunch, gluten-free pancake, pancake Tuesday, pancakes, recipe, Shrove Tuesday

Multi-tasking Crepes

February 28, 2017 By Patricia Chuey

Crepes are a wonderful multi-tasking and family-friendly meal idea. Make a bulk batch, layer between waxed paper and freeze. Got a freezer full of berries? Perfect! Fill crepes with warm sautéed fruit and yogurt for a healthy breakfast or use a little whipped cream, fruit and sprinkle of cinnamon for an easy dessert. Wrap crepes around shaved chicken or ham, cheese and veggies as a higher-protein “burrito-type” packed lunch idea for the kids. As a dinner entrée, fill them with sautéed mushrooms and a touch of Parmesan or grilled chicken and asparagus. We’ve even attended a “crepe fest” – a pot luck meal of sorts where the generous hosts supplied a big batch of crepes and guests brought a variety of sweet and savoury fillings. Crepes are also perfect for a sleepover breakfast buffet where kids can add fillings of their choice as pictured below.

Crepes       Makes 8 (Double or triple the recipe for extras to store in the freezer)

  • 2 eggs
  • 2/3 cup milk
  • 1/4 cup + 2 Tbsp all purpose or gluten-free flour
  • 1/2 Tbsp granulated sugar
  • 1/2 tsp salt
  • garnishes: cinnamon, butter, sugar

1. In mixing bowl, beat eggs until frothy. Add milk and beat to combine.
2. In separate bowl, combine flour with sugar and salt.
3. Add dry ingredients to wet and beat to combine well. If needed, add more milk until batter consistency is thin.
4. Batter can be used right away or kept in the fridge overnight for use the next day. If saving until later, extra milk may need to be added to thin slightly.
5. Heat a small (6-8 inch) crepe pan or non-stick frying pan over medium heat. Mist with cooking oil spray. Pour in about ¼ cup (60 mL) of batter and quickly swirl pan to coat thinly. Cook for about 1 minute then flip crepe and continue to cook until just lightly golden, about 1 more minute. Remove to plate and cover to keep warm.
6. Serve crepes warm with the filling of your choice. They can also be served cold.

We like them spread with a touch of butter, a sprinkle of sugar and cinnamon rolled into a log and cut in half for an easy healthier version of a ‘cinnamon bun breakfast’ or after school snack. (pictured above)

Cheers!

Filed Under: Recipes Tagged With: batch cook and freeze, cinnamon bun crepes, crepes, eggs, recipe, Shrove Tuesday, sweet or savoury crepes

Seaweed-Inspired Meals

January 19, 2017 By Patricia Chuey

In Japan, people live longer and healthier than everyone else on the planet!!! The average lifespan is six years beyond that in North American. The obesity rate is 6% compared to 40% here. There are many valuable lessons we can learn from the eating style in the land of the rising sun. Traditional meals include plenty of healthy fish, vegetables and soy foods. (#HalfPlateAsVegetables). Even dessert is lighter than our typically rich fare. Japanese desserts often include an assortment of seasonal fruit, peeled, artistically sliced and arranged on an attractive plate. Western desserts like ice cream and cakes are also enjoyed, but in much smaller portions and subtler flavours than many of us are used to. We can also learn a lot from Japan when it comes to a major threat to our health – distorted, over-sized food portions.  The Japanese serve very tasty foods in attractive, small dishes that satisfy visually and in taste. In Japan they eat 25% fewer daily calories than North Americans.

Japanese chefs are absolute masters at creating delicious food that almost looks too much like a work of art to eat. We can be inspired by these masters and bring the health and taste benefits into meals we make at home. An easy, nutritious food to add variety to meals, and one that is right on trend in 2017, is seaweed. These two recipes use nori (the seaweed sheets). They’re attractive and very easy to create. No sushi mats or special equipment required.

Sushi Salad Makes 8 servings, pictured above

All the flavour of sushi quickly assembled into an attractive salad. Makes a great base for a grilled prawn or beef kushiyaki (skewer).

  • 4 cups cooked short grain, sushi rice
  • 1 large carrot, grated or peeled into thin strips
  • 1 long English cucumber, cut in julienne strips
  • 1 medium avocado, sliced thinly
  • 1 tin crab meat (120 g)
  • 4 green onions, sliced diagonally
  • 2 Tbsp pickled ginger, chopped
  • 2 sheets nori seaweed
  • 1/3 cup salad dressing of choice or vinaigrette of rice vinegar and sesame oil
  • wasabi and sesame seeds, optional garnish
  1. In a large bowl, combine rice, carrot, cucumber, avocado, crab, green onion and ginger.
  2. Using kitchen scissors, cut seaweed into small strips or squares. Add to salad.
  3. Pour dressing over and toss to combine.
  4. If desired, garnish with wasabi and sesame seeds.

Easy California Sushi Rolls  Makes 8 rolls

Vary these with different fillings: panfried prawns, tuna, salmon, yams, egg and more

  • 1 cup uncooked, short grain, sushi rice (white or brown)
  • 2 Tbsp seasoned rice vinegar
  • 8 nori (seaweed sheets)
  • 2 Tbsp Japanese-style or light mayonnaise
  • 1 avocado, peeled and sliced thinly
  • 1 pkg cooked crab or crab-flavoured pollock, about 1 cup
  • sodium-reduced soy sauce, wasabi and ginger, optional garnishes
  1. Prepare rice according to package directions. Set aside to cool. Stir in rice vinegar. (Rice can be prepared up to a day in advance and kept in the fridge.)
  2. Place nori sheets on counter. Spread the bottom 1/3 of the sheet with a thin layer of rice. Spread with a little bit of the mayonnaise. Top with slices of avocado and crab the width of the nori sheet.
  3. Carefully begin rolling up the nori like a carpet or burrito. Slowly roll tightly as you go. When you are about 1 inch from the end, lightly moisten the remaining nori with water and continue rolling to seal the roll. Set aside and repeat with remaining nori sheets and ingredients. Rolls can be refrigerated whole, up to overnight, until ready to serve.
  4. When ready to serve, slice into pieces as thick or thin as you like – typically about 8 slices per roll.
  5. Serve garnished with soy sauce, wasabi and ginger if desired.

Enjoy!

Filed Under: Recipes Tagged With: 2017 food trends, healthy meal ideas, nori, seaweed, seaweed recipes, sushi rolls, sushi salad

Good Borscht

September 26, 2016 By Patricia Chuey

christmas-eve-borscht

With cooler weather and shorter days the desire for warm and cozy meals increases. From Grandma’s apple pie to mashed potatoes, comfort food takes many forms. To me, no food soothes the soul more than a Ukrainian meal served with family gathered at the table. As a kid growing up on the prairies, perogies, cabbage rolls, sausage and borscht were part of  every special occasion meal.  Of these lovingly homemade delicacies, borscht was most likely to show up outside of special celebrations. It was abundant in September with the beet harvest and also served randomly at other points in the year when Mom would thaw a batch she had tucked away in the freezer.

With a hearty beet harvest from the garden this year, a big batch of borscht was in order today!

Beet Borscht Makes 8 servings

  • 1 Tbsp canola oil
  • 1 medium yellow onion, chopped
  • 2 cloves garlic, minced
  • 1 celery stalk, chopped
  • 1 large carrot, chopped
  • 2 cups red or green cabbage, chopped
  • 1 tsp salt
  • 1 large potato, chopped
  • 8 small beets, peeled and chopped or grated
  • ½ cup chopped green beans or snap peas, optional
  • 6 cups reduced-sodium vegetable or chicken stock
  • 1 can (796 mL) diced tomatoes
  • 3 cups water
  • 1 Tbsp white vinegar
  • ½ cup light sour cream, optional
  • 1 Tbsp chopped fresh dill, optional
  • salt and pepper to taste
  1. In a large soup pot, heat oil over medium. Add onions and sauté for about 5 minutes. Add garlic, celery, carrots, cabbage and salt and sauté for an additional 8-10 minutes.
  2. Add potato, beets and green beans or peas, if using. Pour in stock, tomatoes and water.
  3. Add vinegar to give tartness and keep the colour of the beets.
  4. Bring to a boil, reduce heat, cover and simmer for about 30 minutes or until vegetables are tender.
  5. Serve garnished with a little sour cream and fresh dill, if desired. Extra soup freezes well.

Za zdorovie! (Cheers!)

Filed Under: Recipes Tagged With: beets, borscht, recipe, soup, Ukrainian food

  • 1
  • 2
  • 3
  • 4
  • Next Page »

Patricia Chuey

It has been my life’s work to create peace of mind around food and health. What an absolute joy to connect with so many who have shared, done the work and now reap the benefits of an energized, healthy life!

Recipes


Delicious, nourishing creations to add to your collection. Easy enough for any day. Impressive enough for entertaining!

[More Recipes...]

Chuey On This


There's always something in the food news to chew on. Patricia shares perspective.

[Chuey On This...]

Fresh Ideas


Fun, inspiring food tips and tricks from the kitchen.

[More Ideas...]

Happy Customers

Tori Wesszer

“Patricia was the very first mentor I ever had, and I’ve looked up to her ever since the day I walked into her office.  An extremely accomplished business woman and dietitian, Patricia’s passion for helping people succeed is truly unprecedented.  I’ve had the great fortune of learning from Patricia over the years, and can put… Read more “Tori Wesszer”

Ann Collette

I have had the pleasure of working with Patricia Chuey in her capacity as a dietitian, recipe developer, writer and consultant for more than 15 years. Patricia has truly distinguished herself, not only for her comprehensive knowledge of nutrition and contemporary nutrition-related issues but also her empirical knowledge of health in general – attributes that… Read more “Ann Collette”

Rhonda Klatik

I’ve had the pleasure of working with Patricia for the past 9 years conducting Health and Wealth seminars. Patricia is one of the most captivating and enjoyable speakers I know. Her subtle humour and extensive knowledge of nutrition and well-being amazes her audiences. I recommend attending her highly sought after seminars. You’ll learn the key… Read more “Rhonda Klatik”

Emma Lee

Patricia Chuey was a freelance writer for Urbanbaby & Toddler magazine for 9 years. Her articles were not only accurate and timely but also engaging and well written. In readership surveys, her articles received some of the highest marks from our discerning readers.

Intrawest Staff

This was the BEST lunch and learn I have ever been to. Informative, not lecturing like this topic can sometimes be. Patricia was a very effective presenter and I found it incredibly beneficial to me. She was fantastic; informative, funny and interesting!

Karen Meurer

Patricia exudes her own joy de vivre and is always ready to roll. She is graceful and professional while sharing her knowledge and expertise with our viewers. She is someone you can relate to and look forward to seeing. Patricia “invites you in” and you want to stay. She is the perfect expert/co-host.

Karen Stark

Working with Patricia was a wonderful experience, her knowledge, experience and passion for food was very apparent. She worked on several tofu recipes for us and for our tofu cookbook that helped it become a great seller on store shelves

Deanie Foley Gillespie

Patricia developed 96 original recipes for BC Tree Fruits. In addition to providing recipe development and nutritional analysis, she also determines if recipes are suitable for low fat, heart healthy and diabetic diets. Patricia always met the challenge of creating recipes that target our numerous fruit commodities as she brings vast industry knowledge to the… Read more “Deanie Foley Gillespie”

Marnie Seifert

You make me look sooo good. The staff are buzzing around talking to each other and saying how great you are. Thank you once again for making our staff appreciation day function so successful.

Jeff Bohnen

Patricia came back to Intrawest for a return engagement as a guest of our Health & Safety Committee, and was just as great the second time around! Not only is she funny and engaging, but she also has an amazing ability to be a teacher, not a preacher. Her easy-to-remember, common sense approach to nutrition… Read more “Jeff Bohnen”

Jack Hourigan

Patricia brings vast nutritional knowledge, quick wit and professionalism to every show. She is a pleasure to work with, is a talented dietitian and has a calming presence on and off camera…everyone should have a Patricia Chuey in their lives…we’d all be a little happier and healthier!

[Read more...]

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Meet Patricia

Eating well is just one spoke in the wheel of health. An active life...

[Read More...]

Search This Site

Random Blog Goodness

Garbage Food

Immersed in the food and nutrition … [Read More...]

Copyright © 2025 · Log in