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Recipe Archives - Page 5 of 17 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Recipe

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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Roasted Butternut Squash & Chickpea Bowl with Goat Cheese

Have you jumped into the “bowl” craze?  In case you are unfamiliar, this is where you combine a protein, a carbohydrate and a couple colourful veggies in a bowl for a healthy and fun meal.  There are Buddha bowls, noodle bowls, smoothie bowls and burrito bowls to name a few. They all follow the same formula.  I love the versatility of tossing ingredients and adding toppings or a simple dressing.   In honour of the fall season, I chose to do a warm bowl using roasted butternut squash and roasted chickpeas.  Feel free to use your creativity to create your own bowl!   Serves: 4 Prep time: 20 minutes Cook time: 40 minutes   Ingredients: 1...

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Zesty Orange & Blueberry Kale Salad with Chia

I am a huge fan of making salads the star of a meal! After all, who wants to eat a boring salad?  Two tips to make salads fun and stress-free: 1. Prepare your salad greens in advance (cut, clean, dry and place in airtight containers) and 2. Combine delicious ingredients! I absolutely love this orange and blueberry salad because it combines sweet and crunch with a simple homemade dressing.  I topped this salad with a product called Qi’a, which is a mix of chia seeds, hemp and buckwheat. Click here to read my popular post, "Let's compare super seeds: Chia vs. hemp vs. flax".   Serves: 2 Prep time: 10 minutes   INGREDIENTS: 4 cups kale, stems removed & chopped 1 orange,...

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Classic Tuna Melt {Recipe Redux}

What is your first cooking memory?  Mine is watching my mother make tuna salad.  It was a lazy Saturday afternoon and she encouraged me to open the can and showed me how to drain the juices and prop the lid open with a knife.  She warmly explained the importance of adding spices for flavouring and vegetables for crunch and nutrition.  As I got my hands-on experience, I realized that you can create delicious and healthy meals using simple ingredients and basic steps. When I was a little older, I asked mom if we could do a tuna melt instead, this added to versatility to the 2 minute salad.  To...

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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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Kung Pao Shrimp {Recipe Redux}

Who doesn’t love a vacation-inspired dish!  Kung Pao Shrimp is native to South West China and is most popular using chicken, peanuts and veggies.  Cooking is a way to travel to different places while remaining in the comfort of your own home. Hope you enjoy cooking up some different cuisines as well!   Serves: 4 Prep time: 25 minutes Cook time: 20 minutes   Ingredients: ¼ cup real brewed soy sauce, low sodium 1 tsp corn starch ¼ cup water ¼ tsp canola oil ½ tsp balsamic vinegar ½ tsp brown sugar fresh ground pepper   3 tbsp canola oil with ¼ tsp red pepper flakes 3 cloves garlic, minced ¼ onion, chopped into large pieces 2 coloured peppers, chopped into large pieces 5 mushrooms, chopped 1...

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Mom’s Banana Chocolate Chip Muffins

This recipe is one of my favourite grab-and-go options!  These are perfect to make in bulk and then pop into the freezer for a snack or to use as part of a meal.   Serves: 12 Prep time: 15 minutes Bake time: 20 minutes   Ingredients: 4 mashed ripe bananas 2/3 cup white sugar 1 egg ¼ cup melted margarine 1 tsp baking soda 1 tsp baking powder pinch of salt 1 ½ cups whole-wheat flour ½ cup chocolate chips   Instructions: Pre-heat the oven to 375 F. In a medium bowl, mash bananas using a fork. Add sugar and slightly beaten egg. Add cooled, melted margarine. Add dry ingredients and stir only until combined. Add chocolate chips and mix gently until combined. Fill paper-lined...

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cobb salad recipe

Cobb Salads with Homemade Ranch Dressing {Recipe Redux}

Summer is here and it’s the perfect time to make your own fresh salads. Cobb salads are one of my favourite ways to choose a variety of ingredients and make them into a meal. You can also cut your veggies into different shapes (like ribbons or cut-outs) to add interest and variety. I enjoyed using fresh leftover ingredients later in the week to make a wrap, black bean salad and more green leaf salads.   Prep time: 15-20 minutes Cook time: 10 mins Serves: 2   Ingredients: 4 cups romaine lettuce, chopped 1 cup cherry tomatoes, sliced ½ cup cucumbers, sliced 3 hard boiled eggs (how to make perfect hard boiled eggs) ½ avocado, sliced 1/4 cup black beans 3...

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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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