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Kid Friendly Archives - Page 6 of 11 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Recipe Redux dietitian

Bruschetta Zucchini Boats {Recipe Redux}

As summer draws to a close, families are transitioning back to their routines. This also means getting back to the dinner table! Growing up, my family often enjoyed homemade bruschetta.  Here is a new twist to our traditional bruschetta using zucchini as the base. Plus, what better way to get excited about eating extra veggies than by modifying an old favourite!   Serves: 4 Prep time: 15-20 minutes Cook time: 30-35 minutes   Ingredients: 2 medium green zucchini 2-3 Tbsp olive oil 2 medium-sized fresh tomatoes 1-2 cloves of fresh garlic, minced 1/2 tsp basil ¼ tsp oregano Salt and fresh ground pepper to taste ½ cup marble or mozzarella cheese, grated Sprinkle of parmesan cheese   Optional garnish: Fresh Italian parsley or basil   Instructions: Pre-heat oven...

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Dietitian recipes

Grandma’s Homemade Meatballs

Is there anything better than grandma’s cooking? I don’t think so.  I am lucky to have grandparents on both sides that were great cooks. Today, I carry on some of my favourite recipes as comfort foods and reminders of them.   Serves: 4 Prep time: 15 minutes Cook time: 30-40 minutes   Ingredients: 450-500 grams lean ground beef ¼ cup onion, chopped ½ cup seasoned bread crumbs ¼ cup of milk 1 egg pinch of salt Optional: Fresh parsley   Instructions: Pre-heat oven to 450F. In a large bowl break up the ground meat into smaller pieces. Add onion, bread crumbs, milk, egg and pinch of salt to ground meat and stir to combine. Optional: add chopped parsley to meat mixture. Using a large spoon...

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My Favourite Italian Mushrooms

Believe it or not, mushrooms were my first favourite food. If you are a fellow mushroom lover, I am sure you will agree that they are just so delicious! Here is the traditional D’Ambrosio family mushroom recipe that we’ve been enjoying for decades!   Serves: 4 Prep time: 10 minutes Cook time: 8-10 minutes   Ingredients: 1 pint of mushrooms or 2 cups 2-3 Tbsp olive oil or butter or margarine 1 clove garlic, minced finely Italian parsley for garnish   Instructions: Clean mushrooms thoroughly and slice or quarter. Heat oil (or butter) in frying pan over medium heat. Sauté chopped garlic in oil until only lightly browned. Add mushrooms to pan, stirring to coat.  Cook over medium heat...

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Garden Fresh Rainbow Salad

Summer is the perfect time to head to the farmer’s market and pick up fresh fruits and veggies! I'm excited to share my a simple summer salad to use your fresh produce.  I hope you enjoy this fresh vegetable salad as an alternative to the more traditional green salads.   Serves: 4 Prep time: 10-15 minutes   Ingredients: 1 cucumber, peeled and sliced into quarters 1 large fresh tomato, diced ½ or whole orange or coloured pepper, sliced ¼ cup feta cheese, crumbled 4 Tbsp Olive Oil 2 Tbsp red wine vinegar Garnish: Italian Parsley Salt and pepper to taste   Instructions: Wash and chop produce and place into large bowl. Add olive oil and vinegar and toss to combine all ingredients. Top with feta...

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Garlic Shrimp & Kale Risotto

If you have not made your own risotto, I recommend you give it a try!  Risotto is one of my favourite dishes and it is not complicated to make but does require patience. This is a different spin on the D’Ambrosio family risotto.  Feel free to let me know your risotto is enjoyed when you are hosting your next dinner party.   Prep time: 20 minutes Cook time: 40 minutes Serving: 6   Ingredients: 4 cups of vegetable stock 2 Tbsp olive oil 1 cup of Arborio rice 2-3 cloves of garlic, minced 1/2 medium onion, chopped 1 celery stalk, chopped 1 red pepper, chopped 1 cup mushrooms, sliced ½ cup white wine 2 cups shrimp (I purchased pre-cooked) 1 cup kale, chopped into bite-size pieces 1 tsp dried oregano ½...

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Lemon Ginger Red Lentil Soup

This is one of my all time favourite soup recipes!  It is so hearty that it can be consumed as a meal or in a smaller portion as a starter.  Be sure to taste it before serving in case it needs some more lemon juice or ginger to taste.   Serves: 4 Prep Time: 20 minutes Cook time: 40 minutes INGREDIENTS 1 ½ L of chicken or vegetable broth (ready made or homemade) 1 cup red lentils (dried) 1 medium onion, chopped 1 cup green beans, chopped 1 red pepper, chopped 1 cup mushrooms, sliced 2 cloves of garlic, minced 1 Tbsp lemon juice 1 tsp fresh ginger, minced 2 Tbsp olive oil DIRECTIONS: 1. Sweat onion and garlic in olive oil until transparent. 2. Add green beans, red...

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Grape & Feta Kale Salad

This fresh kale salad combines sweet and salty to create a delicious dish that is sure to impress just about anyone!  The Grape and Feta Kale salad is the perfect addition to your next BBQ on the patio.  Adding new recipes to your repertoire boosts cooking confidence so that you do not fear failure.  I'd like to share one of my favourite quotes by Julia Child, “The only real stumbling block is fear of failure. In cooking you've got to have a what-the-hell attitude.”   Serves: 2 Prep time: 10 minutes   Ingredients: 4 cups kale, stems removed & chopped 1 cup red seedless grapes, cut in half 1/3 cup feta cheese, crumbled 3 Tbsp unsalted sunflower seeds 3 Tbsp raisins 2 Tbsp olive oil 1 Tbsp...

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Maple Glazed Salmon

Just in time for spring, here's my favourite salmon recipe that is easy and delicious!  This maple marinade takes 5 minutes to prepare.  If you have time to marinade your salmon, leave coated salmon in the fridge for a couple hours to soak up the flavours. This salmon is delicious both cooked in the oven or grilled on the BBQ! Prep time: 5 minutes Cook time: 15-20 minutes Serves: 4 INGREDIENTS: 2-3 salmon fillets (about 200 gram each), fresh or frozen 3 Tbsp low sodium soya sauce 3 Tbsp fresh Maple Syrup 1 clove garlic, minced 1/2 Tbsp fresh ginger, chopped INSTRUCTIONS: 1.  Mix soya sauce, maple syrup, garlic and ginger  to create maple marinade. 2.  Place salmon fillets in a baking dish and coat with maple marinade. 3.  Pre-heat oven to...

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spinach salad recipe Dietitian

Simply Spinach Salad

Who doesn’t love a good spinach salad?  I appreciate the firmer texture of the spinach leaves and enjoy how the eggs, mushrooms and yes even bacon all come together to make a delicious salad.  Another reason to enjoy this salad, spinach has an outstanding nutritional profile!  It is rich in vitamin A, C, and K, folate, calcium, magnesium, iron along with fibre and antioxidants like lutein.   Serves: 4 Prep time: 10-12 minutes   INGREDIENTS: 6 cups fresh spinach 3 hard boiled eggs, diced 5 strips of bacon, diced (optional) 6 mushrooms, sliced   1/3 cup canola oil 3 Tbsp white wine vinegar 1/8 tsp garlic powder salt and pepper to taste     INSTRUCTIONS: Clean spinach leaves thoroughly in cold water. Use salad...

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