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Gluten Free Archives - Page 10 of 11 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Gluten Free

Black Bean Quinoa

In honour of Celiac Awareness month, I have one of my favourite quinoa recipes; Black Bean Quinoa !  This is the perfect dish to bring to a potluck or to prepare in advance for work or school lunches.  Quinoa is a whole grain that contains all 8 essential amino acids, which makes it a great protein source for vegetarians and vegans.  Interestingly, soybeans are the only other plant protein that contains all 8 essential amino acids.  For information on quinoa, see my previous post ‘the year of quinoa is 2013’. Black Bean Quinoa Recipe: Prep Time: 15 minutes Cook Time: 20 minutes Serves: 6-8 Ingredients: 1 cup quinoa, rinsed A (1) can black beans (drained and rinsed) 1 ½ cup frozen corn kernels, rinsed 1 medium red pepper, chopped ¼...

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Avocado, Black Bean & Lentil Salad

Avocado, Black Bean & Lentil Salad - This recipe is dedicated to those searching for an easy recipe that uses heart-healthy lentils!  Both gluten free and vegetarian, this dish can be served as a side salad or as a main dish along with a piece of fresh fruit. Serves: 10-12 Prep time: 15 minutes Ingredients: 540mL (1) can of lentils, rinsed and drained 1- 540mL can of black beans, rinsed and drained 1 avocado, chopped into large chunks ¼ cup red onion, chopped fine 1 cup of tomatoes, diced ½ cup red or green peppers, chopped 1 cup cucumber, diced ½ cup feta cheese, cubed or crumbled ¼ fresh parsley, chopped ¼ cup olive oil 2 Tbsp of red wine vinegar ½ tsp dried oregano Instructions: 1.   In a large bowl, combine lentils,...

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Rosemary Roasted Potatoes

If you are hosting Easter dinner this weekend, you might want to add Rosemary Roasted Potatoes to the menu!  This recipe is quick to prepare and adds a savoury starch, full of flavour and with some serious crispiness that your guests are sure to love. Check out my other potato recipes too! Recipe is also gluten free* Rosemary Roasted Potatoes: Serves: 4 Prep time: 10 minutes Cook time: 45-60 minutes Ingredients: 8-12 medium potatoes, peeled and cut into quarters 2 tablespoons of canola oil 1 teaspoon salt 4 twists of freshly ground pepper 1 teaspoon dried rosemary Directions: 1.    Combine cleaned, peeled, cut potatoes into a mixing bowl 2.    Add canola oil, salt, pepper and rosemary and toss with potatoes 3.    Pre-heat oven to 450 degrees F 4.    Transfer potatoes to a large roasting pan, evenly so not over-lapping 5.   ...

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Cashew Chicken Recipe

I am pleased to share with you this truly fantastic Cashew Chicken recipe!  This is in the book of favorite recipes :)  You have flexibility as well to add other veggies such as broccoli and mushrooms as well. There are also tons of other chicken recipes on my page! Take a look :) Cashew Chicken Recipe: Serves: 4 Prep time: 15 minutes Cook time: 20 minutes Ingredients: 4 chicken breasts, cut into bite sized pieces 1 Tbsp cornstarch 1 Tbsp soya sauce (lower sodium) 1 Tbsp oil divided 1 clove garlic, minced 2 Tsp fresh ginger, minced ¼ Tsp red pepper flakes ¼ cup Catalina dressing ½ cup roasted, unsalted cashews 1 whole red or green pepper, chopped 1 cup basmati rice Lime juice to taste (optional) Instructions: 1....

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D’Ambrosio Family Risotto Recipe!

This is a 'tried and true', delicious family recipe that you will love!   Make sure you have a little extra TIME because risotto is a more 'labour-intensive' recipe, but well worth it. See more recipes for risotto here! Recipe: Prep time: 20 minutes Cook time: 40 minutes Serving: 6 Ingredients: 4 cups of vegetable stock 2 Tbsp olive oil 1 cup of Arborio rice 2 cloves of garlic, minced 1 medium onion, chopped 2 celery stalks, chopped 1 red pepper, chopped 1 cup mushrooms, thinly sliced 1 tsp dried oregano ¼ cup sundried tomatoes (drained and chopped) ½ cup parmesan cheese salt and pepper to taste   Instructions: 1. Bring 4 cups of vegetable stock to boil in a pan, then reduce heat and simmer on low heat. 2. Heat oil in...

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Chocolate Quinoa Pudding

Here is a delicious recipe for chocolate quinoa pudding!  This is just another way to incorporate this super seed into your diet.  Enjoy this dish topped with a dollop of whip and fresh fruits or (like I made it) with chocolate chips and chocolate sauce. Recipe: Serves: 6 Prep time: 5 minutes Cook time: 35-40 minutes Ingredients: 1 cup quinoa 3 cups milk ¼ cup maple syrup ¾ cup unsweetened cocoa powder 1 tsp ground cinnamon Garnish: chocolate chips and fruits Instructions: 1. Add quiona, milk and maple syrup to saucepan and bring to boil (cover 3/4 way) 2. Reduce to simmer and stir in cocoa powder and cinnamon 3. Cover and stir frequently for about 30 minutes or until liquid is absorbed 4. Remove from...

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Easiest Greek Lentil Salad

As part of February's "heart health month," I would like to share quite possibly the EASIEST Greek Lentil Salad. Makes a great fibre and protein-paced lunch along with a glass of low-fat milk (or yogurt) and a fruit.  Presto! Easy, right? Serves: 6 Prep time: 10 minutes   Ingredients: 1 – 540mL can of lentils, rinsed and drained ½ cup of calamata olives, sliced or whole ¼ cup red onion, chopped fine 1 cup of cherry tomatoes, halved ½ cup red or green peppers, sliced 1 cup cucumber, diced ¼ cup of feta cheese, cubed ¼ fresh parsley, chopped ¼ cup olive oil 2 Tbsp of red wine vinegar ½ tsp dried oregano Instructions: 1. In a large bowl, combine all ingredients Enjoy :)...

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Ginger and Cilantro Red Lentil Soup

Ginger and Cilantro Red Lentil Soup is one of my all time favourite soup recipes!  It is so hearty that it can be consumed as a meal or in a smaller portion as a starter.  Be sure to taste it before serving in case it needs some more lemon juice or ginger to taste. Serves: 4 Prep Time: 20 minutes Cook time: 40 minutes Ingredients 1 ½ L of chicken broth (ready made or homemade) 1 cup red lentils (dried) 1 medium onion, chopped 1 small sweet potato, chopped 1 red pepper, chopped 1 cup broccoli, chopped 2 cloves of garlic, minced 1 Tbsp lemon juice ¼ tsp ground ginger or 1 tsp fresh ginger, minced 2 Tbsp olive oil Directions: 1. Sweat onion in olive...

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Baked Rapini Chips

If you like kale chips you will LOVE rapini chips! They are easy to make and something the whole family can enjoy. Prepare them as an appetizer, snack or side vegetable dish.   Prep time: 10 minutes Cook time: 10 minutes Serving: 4 Ingredients: Fresh rapini (about 2-3 cups) 2 Tbsp vegetable oil 1 clove of garlic, minced Salt to taste Directions: 1. Clean rapini leaves and flowerets and spread them on a baking sheet (do not have them overlap too much) 2. Pre-heat oven to 300 degrees C 3. Drizzle vegetable oil over the rapini leaves and sprinkle with a little salt to bring out the flavour 4. Optional: Sprinkle 1 clove of minced garlic on top of the raw rapini 5. Bake in...

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