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Kid Friendly Archives - Page 4 of 11 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Kid Friendly

Back to School Bean Salad!

It’s almost back to school time and I know school lunches are top of mind.  What can you make for you and your child that’s quick, delicious and nutritious?  Look no further than a simple back to school bean salad with feta cheese!  This lunch is easy to make and is perfect for child helpers.  I recommend assembling the evening before so flavours have a chance to marinade and to avoid the morning rush.   Serves: 6-8 Prep time: 20 minutes   Ingredients: 1 can (540mL) chickpeas, rinsed and drained 1 can (540mL) black beans, rinsed and drained 1 coloured pepper, chopped ½ cucumber, chopped 1 cup cherry tomatoes, halved ½ cup feta cheese, chopped into cubes ¼ cup fresh parsley ¼...

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Mom’s Banana Chocolate Chip Muffins

This recipe is one of my favourite grab-and-go options!  These are perfect to make in bulk and then pop into the freezer for a snack or to use as part of a meal.   Serves: 12 Prep time: 15 minutes Bake time: 20 minutes   Ingredients: 4 mashed ripe bananas 2/3 cup white sugar 1 egg ¼ cup melted margarine 1 tsp baking soda 1 tsp baking powder pinch of salt 1 ½ cups whole-wheat flour ½ cup chocolate chips   Instructions: Pre-heat the oven to 375 F. In a medium bowl, mash bananas using a fork. Add sugar and slightly beaten egg. Add cooled, melted margarine. Add dry ingredients and stir only until combined. Add chocolate chips and mix gently until combined. Fill paper-lined...

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Gluten Free Pizza with Chickpea Flour Crust {Recipe Redux}

It is so much fun making a new recipe or simply being inspired in the kitchen to try something new. Today’s recipe is from my friend and colleague Abby Langer, a hilarious Toronto-based dieititan with an outstanding blog and writing style that leaves people laughing and learning.  This month, Abby featured my Garlic and Rosemary potatoes on her blog with a twist to make them shaken and BBQ'd. You will find Abby writing in the Huffington Post and as a spokesperson for various companies.   Prep time: 10-15 minutes Cook time: 10-15 minutes Serves: 3-4   Ingredients: 1.5 cups chickpea flour 1 1/3 cups water 2T olive oil + more for greasing pans ¼ tsp onion powder ¼...

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strawberry goat cheese kale salad

Strawberry Kale Salad with Honey Goat cheese

Do you find yourself reluctant to try kale as a salad out of fear that it will taste too bitter? Kale greens are actually a perfect compliment to sweet flavours like fruits and savory flavours like goat cheese. Hope you enjoy those fresh foods this summer outdoors with the BBQ sizzling and surrounded by family and friends.  Curious how kale compares nutritionally to romaine, spinach salad and arugala click here.   Serves: 4 Prep time: 10 minutes   INGREDIENTS: 4 cups fresh kale, stems removed & chopped 1 cup fresh strawberries, sliced 1/3 cup honey goat cheese, crumbled ¼ cup sunflower, roasted and unsalted 1/4 cup raisins 2 Tbsp of olive oil to coat salad 1 Tbsp balsamic vinegar   INSTRUCTIONS: Clean lettuce...

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Curry Egg salad with apples, walnuts & craisins {Recipe Redux}

The Spanish word for appetizers or snacks is “tapas”.  Meals that are “tapas-style” allow you to enjoy different tastes and share with friends.   Small plates are ideal for backyard parties, bridal showers, or picnics.  This Curry Egg Salad recipe is packed with flavour, crunch and sweetness. Serve on mini pitas or whole grain crackers or on a wrap as part of a meal.   Serves: 4 Prep time: 10 minutes Cook time: 10 minutes   Ingredients: 6 hard boiled eggs (see here for making perfect hard boiled egg) ¼ cup low fat mayonnaise ½ tsp curry powder 1 medium apple, diced with skin on 1 long celery stick, chopped 3 Tbsp craisins or raisins ¼ cup unsalted walnuts, roasted, chopped Salt and pepper to taste   Serve on...

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Spring Fresh Egg Drop Soup

Spring is in the air and produce is fresh and crisp!  Soups are a versatile option to use those extra veggies in the fridge.  You can also make double batches for easy leftovers on a busy night.  If you are transitioning from spring cleaning to "Spring Cooking" find out more here.   Serves: 4 Prep time: 15-20 mins Cook time: 30 mins   Ingredients: 2 tbsp cup olive oil 1 small onion, chopped 2 garlic cloves, thinly sliced 1/2 cup celery, sliced 1 large carrot, sliced 1 red pepper, diced 4 cups of low-sodium chicken  broth or veggie broth 1 cup mushrooms, sliced 6-10 asparagus spears, diced into chunks 2 large eggs 1 tbsp parmesan cheese 1 1/2 tsp fresh lemon juice 1 tbsp water Garnish: Fresh Italian parsley   Instructions: Heat the oil in a large soup...

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Oven Baked Zucchini Fries

Are you getting enough veggies? Making them irresistibly delicious is the perfect way to get enthused about increasing your intake. These zucchini fries can be used as an appetizer or as a lunch or dinner side dish.   Prep time: 10 minutes Cook time: 20-25 minutes Serves: 2   Ingredients: 1 large zucchini, cut into strips 1 large egg + 1 Tbsp water 4 Tbsp parmesan cheese ½ cup breadcrumbs pinch of salt, pepper, oregano   Instructions: Pre-heat oven to 400F. Line baking sheet with parchment paper. Beat an egg in a bowl and add 1 Tbsp water; this will be used for dipping zucchini. Add little salt and pepper to egg mixture if desired. Add pinch of salt and oregano,...

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dijon salmon recipe

Succulent 5 Ingredient Dijon Garlic Salmon! {Recipe Redux}

I love cooking with few ingredients!  After all, as Julia Child said, “You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients.” This succulent salmon recipe has just five ingredients and is and sure to tantalize your taste buds!   Prep time: 5 minutes Cook time: 15-20 minutes Serves: 2   INGREDIENTS: 2 salmon fillets (about 200 gram each), fresh or frozen 2 Tbsp dijon mustard 1 clove garlic, minced ¼ cup breadcrumbs (regular or gluten free) 2 Tbsp olive oil   INSTRUCTIONS:  Pre-heat oven to 375 degrees F.  Place salmon fillets in a baking dish and spread dijon mustard on the top of fillet.  Sprinkle minced garlic over Dijon mustard on salmon. Sprinkle breadcrumbs over top...

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Three Ingredient Roasted Cauliflower

Simplicity is the best! Especially when you can cook simple and delicious foods! During Sunday meal prep, I cut up a large head of cauliflower and stored it in the fridge to future use. Later that week, when the oven was on, I decided to roast the cauliflower. Roasting veggies brings out sweetness through the caramelization process. Delicious! Roasting cauliflower sure beats steaming it in my opinion!   Prep time: 5-10 minutes Cook time: 30-45 minutes   Ingredients: 1/2 head Cauliflower, chopped into pieces 1-2 tbsp Olive oil Sprinkle of thyme Optional: Salt and pepper as desired   Instructions: Pre-heat oven to 425F. Cut cauliflower into uniform pieces, keeping in mind that smaller pieces will cook faster. Clean...

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