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Kid Friendly Archives - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Kid Friendly

Strawberry & Swiss Salad with Balsamic Glaze

Patio weather is upon us!  What better contribution to the BBQ than a fun and delicious salad!  This is simple Strawberry and Swiss cheese salad is a sure-fire crowd pleaser. I love this mix because it combines the sweet from the Ontario local strawberries and the savoury from the Swiss cheese. Feel free to share your favourite summer salads!   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups mixed salad greens, washed 1 cup strawberries 1/3 cup Swiss 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 large bowl. Add strawberries, Swiss cheese, and seeds on top of salad greens. Drizzle greens and toppings with olive oil and balsamic vinegar. Toss...

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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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Simple Mushroom & Kale Risotto {Recipe Redux}

In honour of Earth Day on April 22, I wanted to share this Simple Mushroom and Kale Risotto recipe to inspire readers to have a couple "go-to" recipes that can be modified to use up ingredients and reduce food waste . If you have not tried meal planning yet, this is another powerful tool to use up ingredients before they go bad.  Many of my clients also find that it gives them a plan and makes mealtimes a lot less stressful, despite their busy schedules! For my family, risotto is a modifiable meal option that can be adjusted to use up leftover ingredients.  Here's how risotto can have different variations:  D’Ambrosio family risotto, Valentine's Beet & Green Pea...

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Chorizo & Zucchini Stuffed Peppers

Are you into batch cooking?  If not, I highly recommend giving it a try with my stuffed peppers recipe! Making more of a recipe leads to convenient leftovers; ready in minutes.  Batch cooking also helps busy people eat well when they do not have a lot of time to cook during the week. Today, I will be sharing one of my favourite batch cooking recipes, Chorizo & Zucchini Stuffed Peppers!  I have done many variations of this recipe.  I've tried switching whole grains or using a combination of grains (like bulgur mixed with rice or quinoa).  You can also grate or finely dice practically any type of veggies (I like mushroom, tomato,...

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Succulent Thyme Panko Sole

If you follow my blog or my Instagram, you know that I am all about delicious foods that can be made with minimal ingredients.  This succulent thyme panko sole recipe is no exception!  Sole fillets are a staple protein option in my freezer because they can be thawed and ready in under 15 minutes for dinner.   Prep time: 5-10 minutes Cook time: 6-10 minutes Serves: 4   Ingredients: 4 Sole fillets, skinless 3 tbsp Dijon mustard 1 tbsp Sprinkle of thyme ½ cup Panko breadcrumbs 2 tbsp Olive oil or butter Optional: Salt and pepper seasoning as desired   Instructions: When sole is thawed, pat dry with a paper towel. Spread thin layer of Dijon mustard on both sides of the fillet and sprinkle with dried...

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Mini Pesto Pizzas with Chickpea Flour {Recipe Redux}

Every healthy recipe deserves to be delicious. Healthy eating also warrants being budget-friendly!  As a way of kicking off 2017, I will share one of my favourite economical meals that cost under $3 per serving.  Be sure to make extra’s because these mini pesto pizzas make terrific leftovers and are a big hit for both big and little kids. By using chickpea flour, you will benefit from extra protein and fibre to keep you feeling full for longer.   Serving: 2- 3 (total yield 12 mini pizzas) Prep time: 15-20 minutes Cook time: 45 minutes   Ingredients: ¾ cup chickpea flour ¾ cup warm water (not hot) 2 tbsp olive oil 1/8 tsp salt ½ cup pizza sauce ¼ cup pesto Toppings of choice (my favourite: sundried...

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Carrot Ginger Sweet Potato Soup

Just in time for the holidays, or really any time of year, I have my new favourite soup!  This Carrot Ginger Sweet Potato soup will not only warm you and dazzle your taste buds, but it will also boost your beta carotene intake.  Vitamin A helps to support our eyesight, regulates our immune system and keeps our skin healthy, read more about orange foods to boost your health here.   Prep time: 15-20 minutes Cook time: 30-35 minutes Serves: 4-6   Ingredients: 1 Tbsp olive oil 1 small onion, chopped 2 stalks celery, chopped 1 sweet potato, peeled and cubed 5-6 large carrots, peeled and chopped 2 cloves of garlic, minced 2 Tbsp fresh ginger, grated 4 cups low sodium chicken or vegetable...

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Pomegranate Goat Cheese Kale Salad

Pomegranate Goat Cheese Salad

Every holiday party needs a veggie dish that can be a real attention grabber, like this pomegranate goat cheese salad!  If you are still looking for a festive, simple and delicious salad to serve your guests for Christmas, look no further.  Pomegranates are loaded with fibre and antioxidants and add the perfect sweetness and crunch to compliment the bitterness of the kale. This is also a great way to increase veggie consumption if you are hosting the holiday meal and want to incorporate mindful eating strategies.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups kale, chopped ½ cup pomegranate seeds 1 cup blackberries 1/3 cup goat cheese, crumbled 3 Tbsp craisins ¼ cup roasted, unsalted sunflower seeds 2 Tbsp olive...

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Chewy Gingersnap Cookies {Recipe Redux}

The holiday baking season is upon us!  If you are like my mother, you are baking and freezing batches of cookies and treats for holiday entertaining.  Today, I will be sharing my favourite chewy gingersnap cookie recipe.  This recipe is a soft and festive cookie that is sure to be a crowd-pleaser!   Serves: 12-16 cookies Prep time: 10-15 minutes Cook time: 8-11 minutes   Ingredients: 1/3 cup + 2 Tbsp canola oil ½ cup brown sugar ¼ cup molasses 1 egg 2 cups of whole wheat pastry flour 1 tsp baking soda 1 tsp cinnamon ½ tsp cloves 1/8 tsp nutmeg ½ tsp ground ginger ¼ tsp salt   Instructions: Preheat oven to 375 degrees. In a mixing bowl, combine canola oil and sugar and...

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