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Recipe Archives - Page 15 of 17 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Recipe

Black Bean Quinoa

In honour of Celiac Awareness month, I have one of my favourite quinoa recipes; Black Bean Quinoa !  This is the perfect dish to bring to a potluck or to prepare in advance for work or school lunches.  Quinoa is a whole grain that contains all 8 essential amino acids, which makes it a great protein source for vegetarians and vegans.  Interestingly, soybeans are the only other plant protein that contains all 8 essential amino acids.  For information on quinoa, see my previous post ‘the year of quinoa is 2013’. Black Bean Quinoa Recipe: Prep Time: 15 minutes Cook Time: 20 minutes Serves: 6-8 Ingredients: 1 cup quinoa, rinsed A (1) can black beans (drained and rinsed) 1 ½ cup frozen corn kernels, rinsed 1 medium red pepper, chopped ¼...

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Avocado, Black Bean & Lentil Salad

Avocado, Black Bean & Lentil Salad - This recipe is dedicated to those searching for an easy recipe that uses heart-healthy lentils!  Both gluten free and vegetarian, this dish can be served as a side salad or as a main dish along with a piece of fresh fruit. Serves: 10-12 Prep time: 15 minutes Ingredients: 540mL (1) can of lentils, rinsed and drained 1- 540mL can of black beans, rinsed and drained 1 avocado, chopped into large chunks ¼ cup red onion, chopped fine 1 cup of tomatoes, diced ½ cup red or green peppers, chopped 1 cup cucumber, diced ½ cup feta cheese, cubed or crumbled ¼ fresh parsley, chopped ¼ cup olive oil 2 Tbsp of red wine vinegar ½ tsp dried oregano Instructions: 1.   In a large bowl, combine lentils,...

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Perfect Pulled Pork

Today, I will be sharing a truly scrumptious pulled pork recipe courtesy of my friend Brian Bertolissio.  You need a slow cooker for this one and some time on your side!  Let me tell you, the taste of this recipe is well worth the wait! Thanks Brian for sharing! Prep Time: 10 min Cook Time: 8-10 hrs (slow cooker) Serves: 10-12 Ingredients: Pork Shoulder (2-3 kg) 1 can of coca-cola 2 cups of BBQ sauce Spices/Seasoning of choice Fresh ground pepper 12 whole grain buns Instructions: 1.  Rub the pork shoulder with Montreal steak spice or your own spices of choice.  Sprinkle with salt and fresh ground pepper. 2.  Turn on your slow cooker to the low setting. Place the spiced pork shoulder in slow cooker. 3.  Pour coke around pork shoulder to avoid washing off the spices. 4.  Cook for 8-10 hours....

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Mom’s Chocolate Biscotti

Did you know that the word biscotti means ‘twice baked’?  These classic Italian biscuits are baked, sliced and then baked again.  The end result is a dry and crunchy tasting treat!  Be sure to enjoy your chocolate biscotti with an authentic cappuccino or espresso. Serves: 36 Prep time: 20 minutes Cook time:  35 minutes Ingredients: ½ cup butter, softened ½ cup white sugar 2 eggs 1 tbsp vanilla ½ cup unsweetened cocoa 1 ½ cup all purpose flour 2 tsp baking powder ½ tsp baking soda pinch salt ½ cup mini chocolate chips ½ cup slivered almonds, toasted Instructions: 1.  In a large bowl, beat butter and sugar until fluffy.  Beat in eggs and vanilla.  Beat in cocoa, 1 cup of the flour, baking powder, baking soda and salt. 2.  Stir in remaining flour, chocolate chips...

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Rosemary Roasted Potatoes

If you are hosting Easter dinner this weekend, you might want to add Rosemary Roasted Potatoes to the menu!  This recipe is quick to prepare and adds a savoury starch, full of flavour and with some serious crispiness that your guests are sure to love. Check out my other potato recipes too! Recipe is also gluten free* Rosemary Roasted Potatoes: Serves: 4 Prep time: 10 minutes Cook time: 45-60 minutes Ingredients: 8-12 medium potatoes, peeled and cut into quarters 2 tablespoons of canola oil 1 teaspoon salt 4 twists of freshly ground pepper 1 teaspoon dried rosemary Directions: 1.    Combine cleaned, peeled, cut potatoes into a mixing bowl 2.    Add canola oil, salt, pepper and rosemary and toss with potatoes 3.    Pre-heat oven to 450 degrees F 4.    Transfer potatoes to a large roasting pan, evenly so not over-lapping 5.   ...

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Easiest Fruit Salad – Perfect Snack or Dessert

This is an exceptionally simple recipe and a great way to encourage fruit consumption. Having homemade fruit salad ready to eat in the fridge will serve as the perfect snack or dessert for the whole family. It is great to add more fruits to your salads to make them yummy, experiment with flavors and add great vitamins and minerals :) This recipe is a only a guideline, so feel free to include whichever fruits or juices you like to your fruit salad. Fruit Salad: Serves: 12 Prep time: 10 minutes Ingredients: 1 can (796mL) of pears or peaches (juice-packed, undrained) 1 grapefruit, peeled and cut into small sections 2 oranges, peeled and cut into small sections 2 red apples, with...

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Best Broccoli Soup

Looking for an easy way to get more greens into your diet?  Here is my suggestion, a truly tasty broccoli soup!  Feel free to top with shredded cheddar cheese if desired. Enjoy! Check out my recipe page for more soup recipes and ways to add more vegetables into your diet! Broccoli Soup: Serves: 4 Preparation time: 20 minutes Cook time:  20 minutes Ingredients: 1 stalk celery, chopped 2 tablespoons butter 1 onion, chopped 2 (14 1/2 ounce) cans chicken broth 4 cups broccoli 3 tablespoons butter 3 tablespoons flour 1 garlic clove, chopped 2 cups milk 1 tsp fresh ginger, chopped (optional but encouraged!) pepper to taste 1/2 cup hard cheddar cheese, grated Directions: 1.     Melt butter in pan.  Add onion, garlic and celery.  Cook until tender 2.     Add broccoli, ginger (optional)...

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St. Patrick’s Day Peanut Butter Barley Cookies!

To celebrate St. Patrick’s Day, I have a tasty whole grain cookie recipe (barley cookies)!  I used barley flour instead of all-purpose wheat flour.   Barley flour provides higher amounts of fibre and protein and has a cholesterol lowering benefit.   Barley flour is not gluten free and has a moist, sweet, nutty-flavour.   Be sure to substitute barley flour for equal amounts of all purpose flour in your favourite cookie, biscuit or cake recipe. Peanut Butter Barley Cookies: Serves: 12 Prep time: 20 minutes Cook time: 10 minutes Ingredients ½ cup butter, softened ½ cup low fat peanut butter ½ cup white sugar ½ cup brown sugar 1 egg 1 ¼ cup barley flour ½ teaspoon baking powder ¼ teaspoon salt ¾ teaspoon baking soda Directions: 1.  Cream together the butter, peanut butter,...

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Cashew Chicken Recipe

I am pleased to share with you this truly fantastic Cashew Chicken recipe!  This is in the book of favorite recipes :)  You have flexibility as well to add other veggies such as broccoli and mushrooms as well. There are also tons of other chicken recipes on my page! Take a look :) Cashew Chicken Recipe: Serves: 4 Prep time: 15 minutes Cook time: 20 minutes Ingredients: 4 chicken breasts, cut into bite sized pieces 1 Tbsp cornstarch 1 Tbsp soya sauce (lower sodium) 1 Tbsp oil divided 1 clove garlic, minced 2 Tsp fresh ginger, minced ¼ Tsp red pepper flakes ¼ cup Catalina dressing ½ cup roasted, unsalted cashews 1 whole red or green pepper, chopped 1 cup basmati rice Lime juice to taste (optional) Instructions: 1....

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