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Recipe Archives - Page 11 of 17 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Recipe

Fresh & Zesty Guacamole

It’s a siesta and you cannot be without a really tasty guacamole recipe!  Here is my favourite recipe that takes fajitas to a whole new level of delicious.  Enjoy these heart healthy monounsaturated fats in this delicious guac!   Serves: 6-8 Prep time: 10-15 minutes   Ingredients: 3 ripe avocados 1/4 cup red onion, chopped 2 tomatoes, diced ½ cup fresh cilantro, chopped 1 clove garlic, minced 1 medium lime, squeeze all juice out salt and fresh ground pepper to taste   Instructions: Cut avocado and remove the pit.  Scoop out avocado into a medium bowl and mash to desired texture. Some prefer chunky guacamole and other prefer smooth.  Now add in onion, tomatoes, cilantro, garlic. Stir to combine ingredients. Cut...

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You’ll Love Kale Chips!

If you have not made your own homemade kale chips you are certainly missing out!  These crunchy, crispy little greens are a real treat to your taste buds.   Prep time: 15 minutes Cook time:  8-10 minutes Serves: 2   Ingredients: 4 cups raw kale, chopped 1 Tbsp olive oil sprinkle of salt, if desired   Instructions: Pre-heat oven to 350F. Remove tough stems of the kale and the ribbing. Chop kale into bite sized pieces. Clean kale leaves in cold water and dry in salad spinner. Spread kale leaves evenly on baking sheets so they are not overlapping too much. Drizzle olive oil over leaves or you can coat kale in olive oil before spreading on baking...

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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. ...

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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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dietitian recipes

Whole Grain Spaghetti with Tomato Clam Sauce

It is so empowering to be able to make your own tomato sauce!  You can then portion or freeze extra sauce and then simply defrost and cook up a fresh batch of pasta for an easy meal with a side salad.  As a seafood fan, I enjoy the baby clams that pack a healthy protein punch.  This is a meal that is sure to impress guests at your next dinner party.   Serves: 4 Prep time: 10 minutes Cook time: 20 minutes   Ingredients 1 package whole grain spaghetti 2 Tbsp olive oil 2 cloves fresh garlic, minced ¼ tsp crushed red pepper flakes ¼ tsp oregano ½ onion, chopped ½ red pepper, chopped ¼ cup red wine 14 oz can of...

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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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Romano bean recipe Andrea D'Ambrosio dietitian

Italian-Style Romano Beans

I was contemplating if this recipe was worth posting because it is so exceptionally simple.  However, during a nutrition consultation, I shared this simple recipe with my client and she came back saying how she now LOVES making Romano beans like this.  So here is the recipe for you into incorporate in your diet too!   Serves: 4-6 Prep time: 5 minutes   Ingredients: 1 can (540mL) Romano Beans, rinsed and drained 2 Tbsp olive oil 1 Tbsp red wine vinegar 2 Tbsp Italian parsley, freshly chopped   Instructions: In a large bowl combine Romano beans with olive oil, red wine vinegar and fresh parsley. Stir to combine ingredients and flavours. Enjoy!...

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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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