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Dinner Archives - Page 8 of 12 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Dinner

Homemade Tomato Sauce

When you are not sure what to make for dinner having homemade tomato sauce ready in the freezer makes the decision a lot easier.  This recipe uses basic ingredients and is simple to prepare. Some of my favourite veggies to add to this sauce include: coloured peppers, mushrooms, celery and even graded carrot. Optional: Add a dash of red wine with onions for a nice flavour!   Serves: 4-6 Prep time: 10 minutes Cook time: 20-30 minutes   Ingredients: 1 clove garlic, minced 3 Tbsp extra virgin olive oil 1/3 cup fresh Italian parsley, chopped ½ medium onion, chopped 28 oz diced tomatoes, canned ¼ tsp basil ¼ tsp oregano fresh ground pepper and parmesan cheese to taste   Directions: In a large saucepan over medium...

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Easy Peasy Pizza

Cooking does not have be complex and time consuming, especially after a long day!  Here is a simple meal idea, that is ideal for those low on time and who are wanting to avoid eating out.   You have flexibility to use whatever grain you have on hand, for the pizza crust; try whole grain pitas, English muffins or tortillas.  You are encouraged to use whatever veggies and cheese you desire for delicious variety on your personal pizza.  Feel free to share you topping combinations too!   Serves: 2 Cook time: 8-10 minutes Prep time: 10 minutes Ingredients 2 whole grain tortillas 4 Tbsp pizza sauce Sprinkle oregano, dried 5 mushrooms, sliced ¼ green pepper ½ tomato, sliced ½ cup mozzarella and cheddar...

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Dietetic Directions

Caprese Salad

Looking to dazzle your guests this holiday season in a simply elegant dish?  This D'Ambrosio family caprese salad is an easy, fresh and flavourful dish that is great as an appetizer or as a vegetable side dish.   Serves: 6 Prep time: 10 minutes   Ingredients: 2 large tomatoes, sliced 1 cup bocconcini, sliced Drizzle with olive oil on top Sprinkle aged balsamic vinegar or red wine vinegar 6-10 fresh basil leaves Season with fresh ground salt and pepper to taste   Instructions: Clean tomatoes and slice to desired thickness. Arrange tomato slices alternating with bocconcini cheese on plate. Top with basil leaves for garnish. Drizzle with olive oil and sprinkle with balsamic vinegar. Usually I use a ratio of twice as much...

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Strawberry, Feta & Pumpkin Seed Salad

After learning about the outstanding nutritional profile of pumpkin seeds in my latest blog, here is a new recipe that uses these tasty little nutritional powerhouses.   Serves: 4 Prep time: 10 minutes   INGREDIENTS: 4 cups fresh leaf lettuce, chopped 1 cup fresh strawberries,  sliced 1/3 cup feta cheese, crumbled ¼ cup pumpkin seeds, roasted and unsalted 1/4 cup raisins 2 Tbsp of olive oil to coat salad 1 Tbsp balsamic vinegar fresh ground pepper to taste (if desired) Optional: Sprinkle fresh parsley for extra flavour boost   INSTRUCTIONS: 1.    Clean lettuce leaves thoroughly in cold water. 2.    Combine ingredients in a salad bowl. 3.    Add oil and vinegar dressing to salad. 4.    Toss salad and enjoy!...

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Cinnamon + Spice Sweet Potato Wedges

When I think of fall harvest, I think of root vegetables.  One of the healthiest of which is the sweet potato.  Sweet potatoes are a more nutritious choice than regular white potatoes. For example, sweet potatoes have 10 times more vitamin A (important for vision, skin and immune system) than regular white potatoes.  So feel free to substitute your regular old white potatoes for moist and sweet, sweet potatoes instead. Try these cinnamon and spice potato wedges as a healthy alternative to French fries.  Learn more about the sweet potato’s sweet nutrition profile here.    Prep time: 10-15 minutes Cook time: 40-50 minutes Serves: 2-4   Ingredients: 4 medium sized sweet potatoes 2 Tbsp olive oil 1...

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The Mighty Mango Salad

Mangoes are one of the “10 best foods” according to the Centre for the Science of the Public interest.  One cup of mango supplies you with 100% of a day’s worth of vitamin C, one-third of a day’s worth of vitamin A, a good amount of blood pressure lowering potassium and 3 grams of fibre.   Enjoy mangoes alone or served as part of a salad or entrée. Serves: 2 Prep time: 15 minutes Cook time: 10 minutes   Ingredients: 1 mango, sliced into chunks 1/3 cup quinoa, rinsed 1 cup black beans, canned and rinsed 1 coloured pepper, chopped 2 Tbsp raisins 2 Tbsp sunflower seeds, unsalted 1 lime, squeeze all juice out 1 Tbsp olive oil 1 Tbsp balsamic vinegar 1/3...

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Wheat Berry Entrée Salad

  Increasing your veggie intake is a healthy idea, but it is important to ensure that you are maintaining balance by including a carbohydrate (your source of energy) and protein as well (to keep you feeling full).  This salad includes the chewy and delicious wheat berries, which are source of fibre and includes nuts for protein.  Feta cheese and fresh parsley are optional (but recommended) additions!   Serves: 5-7 Prep time: 15 minutes   Ingredients: 5 cups fresh greens (your choice- green lettuce, endive, romaine, kale) 1 large carrot, peeled and graded 1 cup black olives, rinsed and drained ½ red pepper, chopped 1 cucumber, peeled and sliced ½ cup walnuts, roasted ½ cup wheat berries (cooked according to package...

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dietitian recipes

Whole Grain Spaghetti with Tomato Clam Sauce

It is so empowering to be able to make your own tomato sauce!  You can then portion or freeze extra sauce and then simply defrost and cook up a fresh batch of pasta for an easy meal with a side salad.  As a seafood fan, I enjoy the baby clams that pack a healthy protein punch.  This is a meal that is sure to impress guests at your next dinner party.   Serves: 4 Prep time: 10 minutes Cook time: 20 minutes   Ingredients 1 package whole grain spaghetti 2 Tbsp olive oil 2 cloves fresh garlic, minced ¼ tsp crushed red pepper flakes ¼ tsp oregano ½ onion, chopped ½ red pepper, chopped ¼ cup red wine 14 oz can of...

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Endive Salad with Goat Cheese, Apple & Walnut

While observing a chef creating a salad, I was intrigued when he advised us to “go into the produce section and choose any green to add to your salad!”  He continued to recommend that better yet, we choose multiple greens and mix them all together.  The possibilities became endless!  Before my next dinner party, where I was asked to bring the salad, I chose the curly endive greens to mix with simple green lettuce.  Endive has a slightly bitter and peppery taste and I found it similar to arugula.   This recipe was a great success and inspired future creativity too.   Serves: 4 Prep time: 10 minutes   INGREDIENTS: 2 cups fresh endive...

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