Search
Recipe Archives - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
fade
7
archive,category,category-recipe,category-7,eltd-core-1.0,averly-ver-1.4,eltd-smooth-scroll,eltd-smooth-page-transitions,eltd-mimic-ajax,eltd-grid-1200,eltd-blog-installed,eltd-main-style1,eltd-header-standard,eltd-sticky-header-on-scroll-down-up,eltd-default-mobile-header,eltd-sticky-up-mobile-header,eltd-dropdown-default,eltd-dark-header,eltd-fullscreen-search eltd-search-fade,wpb-js-composer js-comp-ver-4.12.1,vc_responsive

Recipe

Candied Salmon & Goat Cheese Salad

Candied Salmon, Chia & Goat Cheese Salad

When the weather warms and the sun shines, many people start to crave more fresh (and flavourful) salads! After all, nobody likes a boring salad. Therefore, I chose to add candied salmon as the protein focus. In case you are unfamiliar, candied salmon is smoked salmon with maple syrup or brown sugar coating on it. It adds a sweet and salty component to meals along with the omega-3's. This Candied Salmon salad has flavourful add-ons including: goat cheese and chia seeds and sunflower seeds for crunch. I also used my standard, super simplest dressing. Spinach was used as the base because it’s in season and I love...

Read More
Spring Fresh Veggie Gnocchi

Veggie-Loaded Gnocchi {Tomato Cream Sauce}

Hello Spring! We’re happy you’ve finally greeted us with your presence. To celebrate, I will be sharing my Veggie-loaded Gnocchi in a Tomato Cream Sauce. It’s packed with vitamins and minerals and it’s the perfect fridge-cleaner recipe. This is because it offers flexibility to add almost any type (and quantity) of veggie. Similarly, when it comes to including more veggies in the diet, adding them to existing recipes (such as sauces, stir-fries, soups) is one of the simplest ways to boost your intake. I made this entrée vegetarian as part of my Meatless Monday meal theme (check here to see 15 Favourite Meal Themes). However, you can easily...

Read More
Garlic Lentil Bruschetta

Garlic Lentil Bruschetta

It’s almost Easter and many are looking for healthy entertaining eats. Well, look no further. Today, I’ll be sharing my Garlic Lentil Bruschetta! This crowd-pleaser recipe is full of flavour, visual appeal and with filling fibre to boot! You can also make it ahead for quick assembly when your guests arrive.  I chose this appetizer because bruschetta was always a staple in my Italian-Canadian household. I even posted the D’Ambrosio family homemade bruschetta recipe in 2014. However, as a dietitian and foodie, I love adding new ingredients. To this traditional bruschetta recipe, I added lentils. They bump up the fibre and protein to keep your guests feeling full...

Read More
Hummus Naan

Mediterranean Hummus Naan

{10-Minute} Many times we are looking for EASY (and healthy) recipes. Such meals can be prepared in ten minutes (or less) and use common pantry and kitchen ingredients. Well, friends, I found my new favourite, and incredibly versatile ten-minute meal, a Mediterranean Hummus Naan.  This naan recipe came about on a lazy Saturday when uncertain what to make. As usual, I wanted a balanced meal with high fibre carbohydrates, protein and of course veggies. I also prefer a hot lunch, but this recipe can easily be served cold or as a work/school lunch the next day. Also, if you are new to meal planning, be sure to read my...

Read More
Fajita Buddha Bowl

Fajita Buddha Bowl

Who doesn’t love an easy meal? Many of our clients are busy and looking for healthy eating solutions. This Fajita Buddha Bowl is a perfect option for hectic weeknights and fits within a Mexican-inspired meal. Also, this recipe fits into a “meal theme” such as leftovers or Buddha bowls. In my newest blog, 15 Fun (& Unique) Dinner Themes, I explore how we can use dinner themes or meal ideas to inspire creativity within the category. Plus, using a meal theme cuts down on decisions because we can come up with an idea that fits within that specific category, such as Taco Tuesday, Meatless Monday or Buddha...

Read More
Roasted Broccolini

Simple Roasted Broccolini with Lemon

Have you tried broccolini yet? It’s probably my new favourite veggie. A cross between broccoli and Chinese Kale, it has a sweeter taste than broccoli. The stalks are thin and delicate. As an added bonus, you also receive 105% of your daily vitamin C in one serving. I’m a big fan of roasting veggies (see my past blog all on how to roast veggies). Roasting simply means to cook in an oven using dry heat. Roasting browns the surface of the food, which leads to new caramelized flavours and intensified aromas!   Be sure to try a squeeze of lemon at the end for an added pop of zesty flavour.  Prep time: 5-10 minutes Cook time: 18-25 minutes Ingredients: 1...

Read More

Saucy Sriracha & Honey Drumsticks

Who doesn’t love a good sauce? It makes all the difference when cooking chicken since this protein can take on so many different flavours. This Saucy Sriracha & Honey Drumsticks recipe is spicy and saucy! It’s also fantastic for batch cooking to eat on busy nights or to freeze for later. You can also adjust the amount of srichacha sauce and spiciness to your preference!  Prep time: 10-15 minutes Cook time: 1 hour Serves: 4 Ingredients: 10 chicken drumsticks, with skin on Kosher salt and pepper 3 tbsp corn starch  drizzle olive oil  Sriracha & Honey Sauce ¼ cup sriracha (use less if prefer less spicy) 2 tbsp olive oil 2 tbsp honey 1 tbsp soy sauce, low sodium 1 tbsp rice...

Read More
Avocado Strawberry Feta Salad

Strawberry, Avocado & Feta Salad

with Dijon Balsamic Dressing  The winter season can make us feel blah. If you’re looking for a mood-boost, look no further than your diet! This Strawberry, Avocado & Feta Salad is scrumptious and has a simple homemade Dijon Balsamic dressing. Remember that food is composed of nutrients that affect our brain chemistry. Many people don’t realize that the foods we eat impact how we feel! Leafy greens (like spinach, kale, arugula) contain folate to raise your serotonin (happy hormone). Vitamin C in strawberries may decrease the body’s production of stress hormone (cortisol). Lastly, monounsaturated fats in avocado are anti-inflammatory and associated with improved mood.  To learn more, be sure...

Read More
Avocado toast

Zesty Avocado Toast with Eggs

Absolutely LOVE this Zesty Avocado Toast with Eggs for breakfast. It really is the most important meal of the day. Find it starts the day off right and wards off that infamous mid-morning “hangry” feeling. In honour of Heart Month, I featured this recipe in the Easy (& filling) Breakfasts blog. It is something that can be enjoyed on a relaxed weekend or as a “make-ahead” option for the busy work week ahead.  Prep time: 10 minutes  Cook time ~ 10 minutes to hard-cook eggs (see Hard-Cooked Eggs to Perfection) Ingredients: Hard-Cooked eggs, see recipe for Hard-Cooked Eggs to Perfection High-Fibre bread, toasted (TIP: Look for 4-5 grams of fibre per slice) 1 cup...

Read More