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

Parm Roasted Cauliflower

Roasted Cauliflower with Parmesan & Oregano

With the Fall season, there’s abundant fresh produce at Farmer’s Markets and local grocery stores! With so much seasonal food, it can be a challenge to know what to do with it. Look no further than my new favourite, Roasted Cauliflower with Parmesan and Oregano. Roasting simply means to cook in an oven using dry heat. Roasting browns the surface of the food, which leads to new caramelized flavours and intensified aromas! You can roast any vegetable and it changes the flavour so even picky eaters or non-veggie-loving people will find the taste savoury and appealing. If you don’t like a vegetable raw, try it roasted and see how...

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taco

Tasty Taco {Recipe Redux}

Who does not love a DIY (Do It Yourself) meal? Taco meals offer flexibility to include the foods or ingredients you like. These types of ‘separate ingredient’ meals also allow kids to help in the kitchen, which builds food confidence as a life-long skill to eating well. Taco meals also allow for amazing leftovers for those busy nights where you don’t have time to cook. I enjoy making Buddha Bowls with the remaining ingredients for quick-assembly lunches. Click here for My 7 “Make-Ahead” Lunches.   Taco Tuesdays are also a fun trend where you can swap out the fillings to make fish tacos, pulled pork, shrimp tacos, chipotle beef,...

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Mediterranean Quinoa & Lentil Salad

Mediterranean Quinoa & Lentil Salad

Back-to-school is in the air. This means that parents are busy packing lunches to leave kids (and themselves) feeling full for longer. I love this Mediterranean Quinoa & Lentil Salad because it has a combination of flavours and textures. This recipe provides flexibility to add or omit ingredients according to your preferences. The dressing is super simple and fresh. I recommend making a double or triple batch of the vinaigrette and putting it in a mason jar in the fridge to add to dinner salads. To reduce morning mayhem during back-to-school time, pack lunches the night before. Read more tips in: 3 Steps to Master Packed Lunches and/or Tackling Lunchtime Challenges....

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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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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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salmon cakes

Savoury Salmon Cakes

I love ordering Salmon Cakes at restaurants. They are just so flakey and savoury. They practically melt in your mouth. Now, with this Savoury Salmon Cakes recipe, you can make this restaurant favourite at home and have them taste just as good, if not better! Choosing canned salmon is also a great way to boost your dietary calcium intake. In fact, sockeye/red, canned salmon, contains approximately 400-600 IU of vitamin D and 200 mg of calcium in a 2.5-ounce serving. That’s impressive. Be sure to check out 5 Foods for Stronger Bones to learn more about foods that are good for your bones!   Prep time: 20-30 minutes Cook time: 10...

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