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Gluten Free Archives - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Gluten Free

balsamic roasted veggies with feta

Balsamic & Feta Roasted Winter Veggies

Do you prefer sweet or savoury meals? Why not both, together! A couple weeks ago, I contributed these Balsamic & Feta Roasted Winter Veggies to our Sunday family meal. They were a huge hit! I was thrilled and immediately shared the photo on my Instagram. The response was amazing. People loved the flavour combination and were requesting the recipe. Because you asked, I answered! Hope you enjoy this delicious recipe! I am obsessed with this meal because it’s a versatile recipe, using minimal ingredients and the veggies can be cut in advance to have a quick meal assembly. The flavour combination is a nice mix. Roasting veggies is the...

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Savoury Pumpkin Chilli {One-Pot & Vegetarian)

Savoury Pumpkin Chilli {One-Pot & Vegetarian)

Happy National Pumpkin Day! To celebrate, I will be sharing my Savoury Pumpkin Chilli recipe, a one-pot, wholesome vegetarian meal. My earliest Halloween memories involve my mom whipping up a large batch of chilli before my sisters and I went trick-or-treating. I must admit, chilli was my LEAST favourite meal. I would plead, “Can we please have something else to eat?” My mom warmly replied, “Andrea, chilli's for dinner because it’s fast on this busy night.” As an adult, I now make this one-pot meal for a quick, versatile, batch-cooking recipe. I also love freezing leftovers those busy nights.   Prep time: 10-15 minutes Cook time: 20-30 minutes Serves: 4-6   Ingredients: 1 Tbsp olive oil 1 medium onion, chopped 2 stocks...

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parnship fries

Rosemary Parsnip Fries {3 Ingredients}

Who does not love oven fries? I do (confession: like most dietitians) but I also love roasted veggies! I thought why not combine these two ideas to make something delectable! Just in time for Thanksgiving, I’m excited to share my Rosemary Parsnip Fries. Best part, the recipe is super easy and uses only 3 ingredients. If you haven’t roasted a lot of veggies before, you will find that roasting changes the taste to make them sweeter and savoury by caramelizing the natural sugars. If you’re wondering about parsnip’s nutrition, check out: 3 Thanksgiving Superfoods You Must TRY.   Serves: 2-4 Prep time: 10 minutes Cook time:  20-30 minutes   Ingredients: 5-6 parsnips, peeled and cut...

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Sheet Pan Thyme Sweet Potatoes + Chicken

Happy first day of Fall! Who doesn’t love fall flavours and oven meals? Today, I will be featuring a sheet pan dinner! This is an awesome way of making meals simple. Two steps: Put everything on one (or two) baking sheets and into the oven. Dinner is ready in no time and with minimal cleanup! If possible, I recommend prepping ingredients in advance by chopping up veggies and putting them in plastic or glass containers. This way you can come home, toss veggies with oil and thyme and into the oven. Marinating chicken can also be done in advance, letting it sit overnight to intensify those flavours.   Serves: 3-4 Prep...

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garlicy breakfast lentils

Garlicky Breakfast Lentils with Egg {Recipe Redux}

I love a leisurely Saturday morning complete with a hot breakfast and a cup of coffee. However, breakfast foods do not have to be limited to the morning. Like these, Garlicky Breakfast lentils; they make a great dinner and heat up well for lunch leftovers. I often encourage my clients to think about breakfast for dinner as a way of coming up with more meal ideas. Today’s recipe is nutritious, filling and perfect for any time of day.   Ps. This is a “fridge cleaner” recipe because you can toss in whatever veggies you have on hand. I used spinach, peppers, tomatoes, mushrooms and celery mainly because I had them...

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Blueberry, Feta & Mint Salad

Are you seeking creative ways to use your garden herbs?  Well, look no further than tossing them into your salads! I'm absolutely obsessed with this Blueberry, Feta and Mint salad, which combines sweet, salty and crunch. This will be a true family favourite! I recommend cutting up your greens in advance for speedy salad assembly. Ps. In case you missed it, be sure to check out my Top 5 Must-Have Garden Herbs (and how to use them)!   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups mixed salad greens, washed 1 cup blueberries 1/3 cup feta cheese, cubed 3 Tbsp sunflower seeds, unsalted 2 Tbsp olive oil 1 Tbsp balsamic vinegar Optional: Drizzle aged balsamic along top of salad   Instructions: Clean salad greens and place into...

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Seared Salmon with Walnut Parsley Gremolata

I'm always on the hunt for new ways to enjoy salmon! It’s just so succulent and perfect for our summer season. For this recipe, I made a simple gremolata using fresh garden parsley and mint. Gremolata is a chopped herb condiment traditionally made using garlic, oil and lemon zest. You can add gremolata on top of any type of fish, meat, savory dish like mashed potatoes, roasted veggies, pasta or even as a salad dressing!  You can also be creative and add other types of nuts or herbs to change it up.   Serves: 2 Prep time: 5-10 minutes Cook time: 6-8 minutes   Ingredients: 2 salmon fillets (about 200 gram each), fresh or...

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Indian-Style Palak Panner

Are you an adventurous eater? I certainly am. I love to experience different flavours of foods from around the world! This week, a client asked if I could please post an Indian recipe, so I decided to do my own take on my all-time favourite Indian dish, Palak Paneer.   For those who are unfamiliar, paneer is a fresh cheese that is common South Asia. You can find paneer at your local grocery store in the cheese and yogurt aisle. Palak refers to spinach. So basically, we are making a spinach curry with cheese.  I made this recipe for my grandma, she enjoyed herself too!   Prep time: 20-25 minutes Cook time:...

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Crunchy Parmesan Paprika Wedges

Who says you can't have Crunchy Parmesan Paprika Potato Wedges as part of a healthy diet?  Certainly not this dietitian!  After all, potatoes are inherently healthy and unfairly get a bad reputation.  For example, most do not realize a medium potato is loaded with 25% of your daily potassium; about double that of a banana.  Potassium is a key electrolyte that relaxes arteries to help blood travel efficiently, preventing things like high blood pressure and cardiovascular disease.  Plus, we Canadians simply are not getting enough potassium in our diets.  If you are interested in top food sources of potassium, beyond the banana, click here. I love these crunchy potato wedges because they are simple and delicious.  Like...

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