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Kid Friendly Archives - Page 8 of 11 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Kid Friendly

The Mighty Mango Salad

Mangoes are one of the “10 best foods” according to the Centre for the Science of the Public interest.  One cup of mango supplies you with 100% of a day’s worth of vitamin C, one-third of a day’s worth of vitamin A, a good amount of blood pressure lowering potassium and 3 grams of fibre.   Enjoy mangoes alone or served as part of a salad or entrée. Serves: 2 Prep time: 15 minutes Cook time: 10 minutes   Ingredients: 1 mango, sliced into chunks 1/3 cup quinoa, rinsed 1 cup black beans, canned and rinsed 1 coloured pepper, chopped 2 Tbsp raisins 2 Tbsp sunflower seeds, unsalted 1 lime, squeeze all juice out 1 Tbsp olive oil 1 Tbsp balsamic vinegar 1/3...

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Warm Strawberry, Blackberry Crumble

Who doesn’t love a homemade apple crisp or a wild berry crumble?  There is unlimited versatility to use whatever seasonal fruit is available.   You can also use frozen fruit instead of the fresh and save time in washing and chopping. Warm crumble is best served over vanilla ice cream and enjoyed with family.   Serves: 6-8 Prep time: 10 minutes Cook time: 40-45 minutes   Ingredients:   4 cups of fresh strawberries, sliced 1 cup of blackberries 1 Tbsp sugar (will be mixed with berries) 2 Tbsp flour (will be mixed with berries) 1 Tbsp lemon juice ½ cup flour (will be used for topping) ½ cup whole oats ½ cup brown sugar ½ tsp cinnamon 1/3 cup butter or margarine   Instructions: Pre-heat oven to 375F. In a...

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Wheat Berry Entrée Salad

  Increasing your veggie intake is a healthy idea, but it is important to ensure that you are maintaining balance by including a carbohydrate (your source of energy) and protein as well (to keep you feeling full).  This salad includes the chewy and delicious wheat berries, which are source of fibre and includes nuts for protein.  Feta cheese and fresh parsley are optional (but recommended) additions!   Serves: 5-7 Prep time: 15 minutes   Ingredients: 5 cups fresh greens (your choice- green lettuce, endive, romaine, kale) 1 large carrot, peeled and graded 1 cup black olives, rinsed and drained ½ red pepper, chopped 1 cucumber, peeled and sliced ½ cup walnuts, roasted ½ cup wheat berries (cooked according to package...

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Endive Salad with Goat Cheese, Apple & Walnut

While observing a chef creating a salad, I was intrigued when he advised us to “go into the produce section and choose any green to add to your salad!”  He continued to recommend that better yet, we choose multiple greens and mix them all together.  The possibilities became endless!  Before my next dinner party, where I was asked to bring the salad, I chose the curly endive greens to mix with simple green lettuce.  Endive has a slightly bitter and peppery taste and I found it similar to arugula.   This recipe was a great success and inspired future creativity too.   Serves: 4 Prep time: 10 minutes   INGREDIENTS: 2 cups fresh endive...

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Homemade Bruschetta

Who doesn’t love bruschetta?  It is a simple and crowd-pleasing appetizer that can be easily adapted by adding olives, cheese, onion and beans!  The possibilities are truly endless.   Today, I will be sharing a very simple (yet elegant) bruschetta recipe.   Serves: 4-5 Prep time: 10 minutes   Ingredients: 1 large fresh tomato 1 Tbsp olive oil 1 clove garlic, minced ¼ tsp basil, dried 1/8 tsp oregano, dried Sprinkle freshly ground pepper Salt to taste Fresh parsley for seasoning   Instructions: Place tomato in a small deep bowl or measuring cup. Pour boiling water over the tomato to cover.  After l minute, remove from water and peel back skin from tomato. Cut the tomato into quarters and squeeze out the excess juice...

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Spring Fresh Bulgur Salad

With the onset of spring, it is common to experience a yearning for cold lunches using fresh ingredients. This recipe uses the protein and fibre-packed whole grain bulgur along with common ingredients and fresh veggies.  Letting your salad sit in the fridge allows the flavours to marinate and intensify.  You are sure to enjoy this chewy and satisfying salad!   Serves: 6-8 Prep time: 15 minutes Cook time: 30-45 minutes   Ingredients: 1 cup bulgur 2 cups boiling water 1/2 cup fresh Italian parsley, chopped 1 pint cherry tomatoes 1 cucumber, diced 1 clove garlic, minced 2 tbsp red onion, chopped 1 can (19oz) chickpeas, rinsed and drained ¼ cup raisins 1 lemon squeezed for juice ¼ cup olive oil salt and pepper to taste   Instructions: Bring...

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Homestyle French Onion Soup

Homemade French onion soup was always a favourite in the D’Ambrosio household.  If you have not tried making onion soup before, you will be surprised by how easy it is!  Remember that soup freezes very well, so it is great for batch cooking!   Serves: 4 Prep time: 10-15minutes Cook time: 20-30 minutes   Ingredients: 3 large white onions, sliced 2 Tbsp butter or margarine 1 Tbsp flour 1 can beef consume (284mL) diluted with 2 cans water (284mL) 900mL beef broth Add a dash of sherry (optional) 4 small pieces of bread, toasted ¼ cup mozzarella cheese, grated 2 tbsp parmesan cheese, graded Fresh parsley, chopped (optional)   Instructions: In a large pot on medium-high heat, melt butter or margarine.  Add sliced onions and stir.  Cook...

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Grandma’s Mushroom, Broccoli & Cheddar Quiche

Quiche is one of the foods that I despised as a child but grew up to really enjoy.  I am eager to share a family quiche recipe, which also makes great lunch leftovers!  Enjoy the versatility to use your favorite veggie and cheese combinations.   Serves: 6 Prep time: 10-15 minutes Cook time: 40-50 minutes   Ingredients: 2 Tbsp margarine or butter ½ cup onion, chopped ½ cup mushrooms, sliced 1/4 cup shredded cheddar cheese 1 cup broccoli, chopped into small pieces 9” unbaked pie shell 4 large eggs, beaten 1/2 cup milk 1 tbsp flour pinch of salt and pepper Garnish: Tomato slices and fresh parsley   Instructions: Pre-heat oven to 350F In a frypan, melt margarine over medium heat.  Sauté onions, add mushrooms and cook until tender....

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Honey Dijon Salmon

Salmon is a succulent protein option that absorbs the flavours of the marinade.  I am always on the hunt for easy salmon recipes that taste great!  Here is another great recipe to add to the collection, Honey Dijon Salmon.  I served mine with a side of steamed asparagus drizzled with a Dijon cream sauce and side of whole grain spaghetti.   Serves: 2 Prep time: 10 minutes Cook time: 18-20 minutes   Ingredients: 2 fresh salmon fillets (6 oz each) ½ Tbsp butter or margarine ½ Tbsp brown sugar 1 Tbsp Dijon mustard ½ Tbsp honey ½ Tbsp soya sauce 1 clove garlic, minced Salt and pepper to taste   Instructions: Pre-heat oven to 400F. In a microwavable container, melt butter for 20-30 seconds. ...

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