Kid Friendly Archives - Page 4 of 12 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo

January 21, 2017

Dinner, Gluten Free, Kid Friendly, Lunch, Recipe, Vegetarian

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...

by Andrea D’Ambrosio, RD

0 Comments

December 20, 2016

Dinner, Gluten Free, Holiday, Kid Friendly, Recipe, Vegan, Vegetarian

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...

by Andrea D’Ambrosio, RD

0 Comments

December 12, 2016

Dinner, Gluten Free, Holiday, Kid Friendly, Quick & Easy, Recipe, Salad, Vegetarian

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...

by Andrea D’Ambrosio, RD

0 Comments

November 22, 2016

Dessert, Holiday, Kid Friendly, Recipe

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...

by Andrea D’Ambrosio, RD

1 Comment

November 8, 2016

Dinner, Gluten Free, Kid Friendly, Lunch, Quick & Easy, Recipe, Vegetarian

Creamy Sweet Potato & Cauliflower Soup

During the cold and flu season, I believe that there is nothing better than indulging in a hearty homemade soup! Especially when that soup is prepared by a loved one or frozen so that it is speedy to just heat up! This creamy sweet potato cauliflower soup is easy to make and filled with warm fall flavours. I chose to grate the sweet potato to give it a boost of beta carotene during the cold season and make the soup extra filling. For other tips to keep well this season, check out five scientifically proven ways to boost immunity! Serves: 6 Prep time: 20 minutes Cook time: 20 minutes Ingredients: 3 cups of cauliflower, chopped into small pieces 1 medium sweet potato, grated 2 stocks celery,...

by Andrea D’Ambrosio, RD

4 Comments

October 3, 2016

Dinner, Gluten Free, Kid Friendly, Quick & Easy, Vegan, Vegetarian

Zesty Orange & Blueberry Kale Salad with Chia

I am a huge fan of making salads the star of a meal! After all, who wants to eat a boring salad? Two tips to make salads fun and stress-free: 1. Prepare your salad greens in advance (cut, clean, dry and place in airtight containers) and 2. Combine delicious ingredients! I absolutely love this orange and blueberry salad because it combines sweet and crunch with a simple homemade dressing. I topped this salad with a product called Qi’a, which is a mix of chia seeds, hemp and buckwheat. Click here to read my popular post, "Let's compare super seeds: Chia vs. hemp vs. flax". Serves: 2 Prep time: 10 minutes INGREDIENTS: 4 cups kale, stems removed & chopped 1 orange,...

by Andrea D’Ambrosio, RD

0 Comments

September 21, 2016

Dinner, Kid Friendly, Quick & Easy, Recipe

Classic Tuna Melt {Recipe Redux}

What is your first cooking memory? Mine is watching my mother make tuna salad. It was a lazy Saturday afternoon and she encouraged me to open the can and showed me how to drain the juices and prop the lid open with a knife. She warmly explained the importance of adding spices for flavouring and vegetables for crunch and nutrition. As I got my hands-on experience, I realized that you can create delicious and healthy meals using simple ingredients and basic steps. When I was a little older, I asked mom if we could do a tuna melt instead, this added to versatility to the 2 minute salad. To...

by Andrea D’Ambrosio, RD

2 Comments

September 1, 2016

Gluten Free, Kid Friendly, Lunch, Quick & Easy, Recipe, Salad, Snack, Vegetarian

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...

by Andrea D’Ambrosio, RD

0 Comments

August 3, 2016

Breakfast, Kid Friendly, Recipe, Snack, Vegetarian

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...

by Andrea D’Ambrosio, RD

1 Comment

Kid Friendly

Mini Pesto Pizzas with Chickpea Flour {Recipe Redux}

Carrot Ginger Sweet Potato Soup

Pomegranate Goat Cheese Salad

Chewy Gingersnap Cookies {Recipe Redux}

Creamy Sweet Potato & Cauliflower Soup

Zesty Orange & Blueberry Kale Salad with Chia

Classic Tuna Melt {Recipe Redux}

Back to School Bean Salad!

Mom’s Banana Chocolate Chip Muffins

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