Tag Archives: vancouver nutrition

Low Cal Potato Salad

Light Potato Salad – YES!  It can be done (and be delicious)

Potato salad is traditionally a high calorie, off limits, no no when it comes to summer BBQ’s but frankly, it’s so delicious we decided to put together a low calorie, totally yummy version for you – I hope you enjoy it as much as our nutritionists do!


  1. 1 – 900g bag of baby potatoes
  2. 1 tsp salt
  3. 6 eggs, boiled and sliced
  4. 1/3 cup chopped fresh dill
  5. ¼ cup chopped fresh parsley
  6. 1 oz capers, drained
  7. 4 green onions (green part only), minced
  8. 1/2 cup light Miracle Whip (30 calories/Tbsp or less)
  9. 1/4 cup 1% milk
  10. 1.5 tsp dry mustard powder
  11. 1 Tbsp red wine vinegar


  1. Steam 1 until tender but not overly soft, about 20 minutes.  Submerse in cold water to cool immediately.  Remove from water, pat dry.  Cut potatoes in half, placing in a large mixing bowl.
  2. Sprinkle 2 over 1and mix.
  3. Boil 3 for 15minutes. Submerse in cold water to cool immediately.  Remove from water, peel, slice and add to 1.
  4. Mix 4-6 into mixing bowl.
  5. In a measuring cup, combine 7-11 and stir thoroughly.
  6. Add sauce to mixing bowl, gently stirring all ingredients together.
  7. Serves 6 (6 generous 1 cup servings)


This recipe is so easy to make and exceptionally low calorie for a traditional potato salad.  If a more traditional mayonnaise is used (like Hellmens light), then use ¼ cup mayo and add 1/3 cup low fat milk to make the dressing go further while keeping the calories comparatively low.

Nutrient Content:


Nutrition Facts

Potato Salad  

  6 Servings

Amount Per Serving

  Calories 205.0
  Total Fat 7.4 g
  Saturated Fat 2.6 g
  Polyunsaturated Fat 0.8 g
  Monounsaturated Fat 2.4 g
  Cholesterol 216.7 mg
  Sodium 664.5 mg
  Potassium 786.1 mg
  Total Carbohydrate 28.1 g
  Dietary Fiber 2.7 g
  Sugars 3.5 g
  Protein 9.6 g

Curried Sweet Potato Salad


  1. 2 tsp. Olive oil
  2. 3 large Sweet potatoes or yams, skin on, cut into ¾ inch cubes
  3. ½ cup non-fat Greek yogurt
  4. 1 Tbsp. Garam Masala paste
  5. 1 tsp. Dijon mustard
  6. 2 tsp. honey
  7. Salt & Pepper (to taste)
  8. ¼ of a large red onion, finely diced
  9. 1/3 cup dried cranberries
  10. ½ cup Cilantro, coarsely chopped
  11. 1/3 cup roughly chopped cashews, lightly toasted (optional)


  1. Add 1 and 2 into a large bowl. Use your hands to toss and evenly coat the sweet potatoes before adding to a baking sheet in an even layer.
  2. Bake in pre-heated oven at 350 F for 20 minutes.
  3. Change the oven settings to 450 F and allow potatoes to become golden brown (~10-12 minutes).
  4. In a large bowl, whisk together 3-8.
  5. Combine the warm sweet potatoes with the dressing and gently toss until well combined.
  6. Chill in the refrigerator ~1 hour.
  7. Garnish with 9,10, and 11 (as desired) and serve.
  8. Makes 5-6 servings.


  • Patak’s Garam Masala Curry paste is what we use for this recipe. You could substitute Garam Masala curry powder alternatively.
  • This delicious salad pairs wonderfully with a mixed greens salad and a protein of your choosing on the barbeque. It tastes great the next day!
  • For a larger serving, split the yield into 5 servings which will change the calories per serving to 210. The calories per serving below include the use of all garnishes (nuts, craisins, cilantro).

 Nutrient Content Per serving:


Nutrition Facts

Curried Sweet Potato Salad

  6 Servings

Amount Per Serving

  Calories 176.0
  Total Fat 5.9 g
  Saturated Fat 1.0 g
  Polyunsaturated Fat 0.8 g
  Monounsaturated Fat 3.2 g
  Cholesterol 0.0 mg
  Sodium 59.6 mg
  Potassium 186.2 mg
  Total Carbohydrate 27.3 g
  Dietary Fiber 3.1 g
  Sugars 7.3 g
  Protein 4.4 g

Nutritionist Approved Spaghetti Carbonara!

I don’t think many people would argue that the merriment of pasta, oil, bacon, eggs, cracked pepper, and parmesan cheese (aka Pasta Carbonara) makes for comfort food heaven! Unfortunately, these ingredients taken together do come at a calorie cost, and quite a steep one at that! Take the Spaghetti Carbonara at The Cheese Cake Factory for example….it will cost you 2100 calories (2300 calories if you get chicken in it) and a whopping 81g of saturated fat….That is more than a whole days’ worth of calories for many women and the same amount of saturated fat as eating 2/3 cup of butter. Scary stuff, especially for our nutritionists!

But thanks to an issue of Clean Eating Magazine, we tried a lightened up version of this tasty dish that delivers just 376 calories and 3.7g saturated fat per serving. They accomplished this by trimming down on the amount of oil, parmesan cheese and egg used, swapped out the bacon for chicken breast, and then adding in fresh asparagus to bulk up the meal. The result was so delicious it was hard to believe it wasn’t the real thing. In fact, when I served this pasta at Sunday dinner, I had everyone fooled when I announced it was a ‘lightened up’ nutritionist approved version. So thanks to Clean Eating Magazine for reinventing this classic dish to fit anyone’s healthy eating plan.  I hope you will enjoy it as much as we did!

View This Recipe!

Vancouver Nutritionist Tips: Light Turkey Rockwell Bake

Vancouver Nutritionist Rockwell Bake

Have any leftover turkey this holiday?  Here’s what you can do with it!

If you’re anything like me, one of the most pleasurable things about a traditional turkey holiday meal is the stuffing. Our Vancouver nutritionists have figured out a way to let all that stuffing fun continue while using up some of that leftover turkey meat.

Have you ever heard of a Rockwell Bake? It’s basically stuffing ‘pound cake’ with the turkey inside! I have given this Rockwell Bake recipe from an Anna Olsen special a nutritionist’s touch, to make it low in calories, high in fibre and with enough protein to make up both the starch and the protein part of your meal (all for about only 400 calories). Rockwell Bake is the definition of comfort food, it’s so easy to make, and it’s a great alternative to the same old turkey sandwiches – enjoy!  SEE THE RECIPE HERE!

Lose Weight With Pasta That Won’t Ruin Your Diet Plan!

Are you working hard to lose weight?  This doesn’t mean you have to cut out pasta completely from your dieting plan!

Bean Pasta is all the rage these days…why?

New and innovative products are NOT hard to come by, especially with the whole world on a gluten free craze – it makes for some exciting finds at the grocery store!

At Spectrum Nutrition Vancouver, our nutritionists are only looking for products that follow our guidelines to a healthy diet, and will help our clients stay full longer, while keeping them on track with their diet plan.

Today’s product of choice is bean pasta!  Companies now are making pasta from beans instead of grains!  This is actually not at all new – I remember eating bean pasta about 12 years ago, but nobody was going gluten free back then and the products were pulled from the shelves.  Now, there are all sorts of options to choose from to add into your diet plan!

Beans are actually the protein part of the plate, but I find if you eat this type of pasta in the right proportions with vegetables – you can get away with calling it both the protein *and* the starch part of the plate!  Lose weight while eating pasta, very convenient and tasty!

There are many companies embarking on this trend at the moment, but one brand in particular that sticks out to me is Tolerant Foods:

Tolerant makes  a Red Lentil as well as a Black Bean Pasta that comes as Penne, Rotini or ‘Mini Fettuccine’ (I’m still not sure what that means!)….both types are absolutely delicious and the texture…we’ll you’d never know you weren’t eating regular old wheat pasta.

Other Brands you can pick up locally:

There are of course other brands of bean pasta that you can pick up locally in Vancouver.  Have a Costco Membership?  They sell a HUGE box of black bean spaghetti.  The texture is a little coarser and flavor is a little more ‘beany’ than the Tolerant Foods brand, however it’s WAY more economical and it goes perfectly with out diet plan friendly Soba Soup recipe, check out our recipe here: Japanese Soba Soup