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

Mexican Buddha Bowl

Simple Mexican Buddha Bowl

Hello summer! The time of year when we want to spend less time in the kitchen and more time outdoors. Today, I will be sharing a simple Mexican Buddha Bowl recipe. Meals that can be prepared in advance are ideal for cottage weekends, camping or spending time at home. If you are unfamiliar with what a Buddha bowl is, it’s basically a grain (like rice, quinoa, barley, bulgur, corn), a green (spinach, kale, or any other veggie) and a bean (often vegetarian so you could use chickpeas, black beans, lentils, etc). However, don’t feel restricted by this rhyme, I often think of Buddha bowls as a grain, a...

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chicken Sandwich recipe

Grilled Dijon Chicken & Swiss Sandwich {Recipe Redux}

Are your sandwiches boring? Mine used to be. Until I realized that it does not take a lot to bump up the fun-factor. Try swapping the bread for something different (wraps, pitas, mini rounds, etc) use a unique cheese, add a punch of flavour with ingredients like sun-dried tomatoes, roasted peppers, pesto – I am a spice fan and loving pickled jalapeños right now. Today’s recipe is a Grilled Dijon Chicken and Swiss Sandwich. I was going for a grilled cheese sandwich and decided to add a few extra veggies, Swiss cheese and Dijon mustard. YUM!   Ingredients: 2 slices of bread – whole grain/rye/gluten free 1 Tbsp Dijon mustard 1 Tbsp margarine,...

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Tofu Green Curry

Shrimp & Tofu Green Curry

Does making homemade green curry intimidate you? Curries often scared me until I discovered that these dishes can be made quite simply with basic ingredients. Curries also offer flexibility to use up veggies you have on hand and modify the recipe with your choice of protein. With a busy schedule, curries are especially helpful when planning leftovers for lunches, dinners later in the week or freezer meals.   Serves: 3-4 Prep time: 10-15 minutes Cook time: 30-40 minutes   Ingredients: 1 cup of brown rice   2 tbsp canola oil 1 350 or 450-gram block of extra firm tofu, pressed & cut into thin slices 2 cloves of garlic, minced 1 tbsp ginger, minced 1 small onion, finely chopped 1 bell pepper, sliced 1 cup large...

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shakshouka

Lentil & Kale Shakshouka

Have you tried Shakshouka yet? It’s a North African dish that uses a tomato base with warm spices and eggs on top. This dish is often served with bread. I love making shakshouka because it involves minimal ingredients and gives you creative freedom to add new ingredients as you wish. In today’s recipe, I wanted to boost the fibre and protein so I added lentils! To save time, and because they are equally as nutritious, I used canned lentils. I also boosted the veggies by adding celery and kale. In the past, I have added grated carrots. It’s all good! I truly believe you cannot go wrong with...

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potato salad with egg

Potato Salad with Egg & Chickpeas {Recipe Redux}

During the spring and summer do you go for a picnic? It’s something that I have not done for a while but plan to in the coming weeks. Eating al fresco, which is Italian for eating outside is a nice way to enjoy food and the company of others. For this picnic season, be sure to choose recipes that are easy to make ahead, like this potato salad recipe with egg and chickpeas. This Potato Salad with Egg and Chickpea recipe was put together by myself and my friend, and fellow food blooger, Rebecca Dwyer of Nourished the Blog. Cooking with others is a fun way to get...

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Mango Kale Salad

Mango, Kale & Craisin Salad

The freshness of Spring calls for crisp salads. Like this Mango Kale Salad! I absolutely love adding fresh fruit and nuts or seeds to my salads for extra sweetness and crunch. When faced with a busy schedule, planning ahead might include chopping kale and placing it in a clear container or a plastic bag with a paper towel. This allows you to whip a salad together in no time. Ps. If you are planning ahead for garden-season, be sure to check out my Top 5 Must-Have Garden Herbs (and how to use them)!   Prep time: 10 minutes Serves: 2   Ingredients: 4 cups kale, chopped and washed 1 cup mango, sliced 3 Tbsp sunflower seeds, unsalted 3 Tbsp craisins 2 Tbsp olive oil 1 Tbsp...

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Hard Boiled Eggs with Chives {Recipe Redux}

Hard Boiled Eggs with Chives {Recipe Redux}

I enjoy simple, delicious food. As a follower of the Dietetic Directions blog, you probably know I post recipes using basic (and minimal) ingredients along with flexibility to add your own flair. Today’s Hard Boiled Eggs with Chives recipe is an incredibly simple family recipe inspired by my dad. As an Italian father, he added olive oil and red wine vinegar to many foods, like hard boiled eggs. Boy were they good! I have continued to carry on this favourite but added my own twist. Last year, when I planted my herb garden (see my Top 5 Must-Have Herbs for your Garden) I started adding fresh chives to...

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coconut rice & beans

Caribbean Coconut Black Bean Rice

In the middle of our Canadian winter, we sometimes need an easy, one-pot meal that transports us to the Caribbean! This Coconut Black Bean Rice is simple, inexpensive, high in fibre and even a ‘complete protein’. The term complete protein refers to foods having all nine essential amino acids (protein building blocks). Essential amino acids must be consumed through the diet since our body cannot make them on its own. Meat is a complete protein, but some vegetarian food sources (like soy, nuts, seeds, chia, quinoa, eggs, milk) are complete proteins.   In one cup of rice and beans, you get an impressive 7 grams of protein and 5...

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peanut & edamame vegan stir-fry

Peanut & Edamame Stir-Fry {Vegan}

Looking for a speedy way to use up leftover veggies and hit all your food groups? Look no further than this, Vegan Peanut & Edamame Stir-Fry! I absolutely love meals that offer flexibility to use whatever you have on hand. Whether you are stocking your kitchen like a dietitian, or following my guide to doing a freezer inventory, be sure to stock up on basic necessities. For example, I always have edamame (either shelled or in pods) in my freezer. These tasty beans have an impressive 12 grams of protein and 8 grams of fibre, in just ½ cup serving! Read more about the impressive nutrition profile for edamame here.   Serves: 3-4 Prep...

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