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Lunch Archives - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Lunch

Speedy Naan Pizzas

Cooking doesn't have to be difficult or time-consuming. After all, people are more likely to sustain lifestyle changes if these changes are enjoyable, realistic and appropriate considering your schedule. Today's recipe is one of my favourite "lazy meals". These Speedy Naan Pizzas are ready faster than take-out! Naan pizzas are also completely customizable based on your groceries on hand and/or personal preferences. I love making Greek-Style Naan Pizzas using feta, black olives, peppers and chicken or a simple Caprese Pizza with buffalo mozzarella, tomatoes and basil. Be sure to keep naan bread in the freezer for times where you need a 15-20 minute meal!  These pizzas also are...

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Zesty Tabouli {Recipe Redux}

Are you keeping cool this summer? For many, the last thing we want to do in July is turn on the oven or stove!  Therefore, today’s recipe is inspired by keeping your home cool but still enjoying a healthy meal. I have chosen a recipe using my favourite whole grain, bulgur, because it can "cook" sitting on the counter in boiling water instead of on the stove. Bulgur is a wheat kernel with double the fibre of brown rice, a subtle nutty flavour and chewy taste. Tabbouleh, a traditional Middle Eastern dish, is often made using bulgur and lots parsley.  In case you missed it, I recently wrote about...

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Spring Fresh Bean Salad {Recipe Redux}

Happy Spring!  The birds are chirping, flowers are blooming and there is renewed energy in the air.  This year, to celebrate, let's take a look at what's in our fridge and think of creative ways to use up fresh ingredients. Today, I will be sharing my Spring Fresh Romano Bean salad that was created to use up miscellaneous veggies. By adding a can of romano beans (or any other type of bean) I was able to create a meal by adding fibre and protein. This spring-inspired recipe is a variant of my very popular, Italian-Style Romano Bean recipe.  What are your favourite spring fridge-cleaning recipes?  Be sure to try a cold...

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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...

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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,...

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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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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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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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2 Minute Tuna Salad {Recipe Redux}

What's for lunch?  You might be tackling lunch time challenges in the workplace or trying to pack a school lunch your picky eater will love; either way, having a go-to option (like a simple tuna salad) will save you time debating what to make.  Tuna salad is a quick option (especially if you follow my meal prep tips) and you can serve it on whole grain tortilla, on top of whole grain wasa crackers, an english muffin or on top of a bed of salad greens with red grapes.   If you are uncertain about mercury in tuna, check out my past post.   Prep time: 10 minutes (2 minutes with meal prep) Serves: 4   INGREDIENTS: 1 can light tuna 2 Tbsp...

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