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Gluten Free Archives - Page 9 of 13 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Gluten Free

Fresh & Zesty Guacamole

It’s a siesta and you cannot be without a really tasty guacamole recipe!  Here is my favourite recipe that takes fajitas to a whole new level of delicious.  Enjoy these heart healthy monounsaturated fats in this delicious guac!   Serves: 6-8 Prep time: 10-15 minutes   Ingredients: 3 ripe avocados 1/4 cup red onion, chopped 2 tomatoes, diced ½ cup fresh cilantro, chopped 1 clove garlic, minced 1 medium lime, squeeze all juice out salt and fresh ground pepper to taste   Instructions: Cut avocado and remove the pit.  Scoop out avocado into a medium bowl and mash to desired texture. Some prefer chunky guacamole and other prefer smooth.  Now add in onion, tomatoes, cilantro, garlic. Stir to combine ingredients. Cut...

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You’ll Love Kale Chips!

If you have not made your own homemade kale chips you are certainly missing out!  These crunchy, crispy little greens are a real treat to your taste buds.   Prep time: 15 minutes Cook time:  8-10 minutes Serves: 2   Ingredients: 4 cups raw kale, chopped 1 Tbsp olive oil sprinkle of salt, if desired   Instructions: Pre-heat oven to 350F. Remove tough stems of the kale and the ribbing. Chop kale into bite sized pieces. Clean kale leaves in cold water and dry in salad spinner. Spread kale leaves evenly on baking sheets so they are not overlapping too much. Drizzle olive oil over leaves or you can coat kale in olive oil before spreading on baking...

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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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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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Romano bean recipe Andrea D'Ambrosio dietitian

Italian-Style Romano Beans

I was contemplating if this recipe was worth posting because it is so exceptionally simple.  However, during a nutrition consultation, I shared this simple recipe with my client and she came back saying how she now LOVES making Romano beans like this.  So here is the recipe for you into incorporate in your diet too!   Serves: 4-6 Prep time: 5 minutes   Ingredients: 1 can (540mL) Romano Beans, rinsed and drained 2 Tbsp olive oil 1 Tbsp red wine vinegar 2 Tbsp Italian parsley, freshly chopped   Instructions: In a large bowl combine Romano beans with olive oil, red wine vinegar and fresh parsley. Stir to combine ingredients and flavours. Enjoy!...

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Andrea D'Ambrosio dietitian recipe apple maple salad

Maple, Apple & Cranberry Kale Salad

Fresh kale makes a delicious salad to add to your meal!  In this recipe, I combine a sweet dressing with crunchy ingredients to achieve the right blend of sweet and bitter.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups fresh kale, chopped 2 Tbsp maple syrup 2 Tbsp balsamic vinegar 2 Tbsp olive oil Red delicious apple, unpeeled and chopped ¼ cup slivered unsalted almonds, toasted ¼ cup craisins salt and pepper to taste   Instructions: Trim tough kale stems ends and tough centre stems.  Discard any discoloured leaves.  Chop into bite size pieces. Wash kale leaves thoroughly and dry. Combine maple syrup, balsamic vinegar and olive oil and whisk thoroughly to combine ingredients. Chop apple and put into...

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Salmon Fresh Rolls

This is an easy recipe for a light entertaining lunch.  I made these salmon wraps for a couple friends visiting for lunch and it was a big hit. You can use salmon, canned tuna or chicken.  Rice wraps are found in grocery stores in the ethnic section.  This is a gluten free recipe using common kitchen ingredients.  Enjoy the flexibility to choose the ingredients you love. Prep time: 10 minutes Cook time: Bring water to boil Serves: 4   Ingredients: 1 can wild salmon 2 Tbsp low fat sour cream 2 Tbsp mayo ½ tsp lemon juice 2 stalks celery, chopped salt and pepper to taste Rice wraps (4-6)   Toppings: Fresh lettuce, chopped Grated carrot Raisins Sunflower seeds Celery, cut into match sticks   Instructions: In a...

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Honey Dijon Salmon

Salmon is a succulent protein option that absorbs the flavours of the marinade.  I am always on the hunt for easy salmon recipes that taste great!  Here is another great recipe to add to the collection, Honey Dijon Salmon.  I served mine with a side of steamed asparagus drizzled with a Dijon cream sauce and side of whole grain spaghetti.   Serves: 2 Prep time: 10 minutes Cook time: 18-20 minutes   Ingredients: 2 fresh salmon fillets (6 oz each) ½ Tbsp butter or margarine ½ Tbsp brown sugar 1 Tbsp Dijon mustard ½ Tbsp honey ½ Tbsp soya sauce 1 clove garlic, minced Salt and pepper to taste   Instructions: Pre-heat oven to 400F. In a microwavable container, melt butter for 20-30 seconds. ...

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Vegetarian Pad Thai

Who doesn’t enjoy a tangy, moderately spicy noodle dish loaded with veggies?  This is a very simple Pad Thai recipe, which thankfully uses common household ingredients!  Be careful to not over-cook the rice noodles, as you want them to remain firm and a little chewy.  You can also feel free to use bean sprouts instead of the snow peas for a more traditional recipe.  Try tossing in some shrimp or chicken for a non-vegetarian alternative!   Prep time: 20 minutes Cook time: 15 minutes Serves: 4   Ingredients: 16oz rice noodles (1/4 inch wide) 1.5 cups snow peas   Sauce: 3 tbsp fresh lime juice 3 tbsp Ketchup 1tbp brown sugar ¼ cup low sodium soy sauce or fish sauce   3 tbsp...

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