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Recipe Archives - Page 6 of 18 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Recipe

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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strawberry goat cheese kale salad

Strawberry Kale Salad with Honey Goat cheese

Do you find yourself reluctant to try kale as a salad out of fear that it will taste too bitter? Kale greens are actually a perfect compliment to sweet flavours like fruits and savory flavours like goat cheese. Hope you enjoy those fresh foods this summer outdoors with the BBQ sizzling and surrounded by family and friends.  Curious how kale compares nutritionally to romaine, spinach salad and arugala click here.   Serves: 4 Prep time: 10 minutes   INGREDIENTS: 4 cups fresh kale, stems removed & chopped 1 cup fresh strawberries, sliced 1/3 cup honey goat cheese, crumbled ¼ cup sunflower, roasted and unsalted 1/4 cup raisins 2 Tbsp of olive oil to coat salad 1 Tbsp balsamic vinegar   INSTRUCTIONS: Clean lettuce...

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Love Lupini Beans

Love Lupini Beans! {Power Snacking}

Have you tried lupini beans? If not, you need to try this protein, fibre and vitamin-rich nutritional powerhouse. My first time trying lupini beans dates back to when I was eight-years-old visiting my nonno and nonna. I remember my entire family sitting around the table when my nonno brought out a small dish of these strange-looking yellow beans. He proudly demonstrated how to bite off the little white end and squeeze the bean out. The lupini beans were crunchy, nutty-tasting and even a little slippery, which made popping them out of the shell all the more exciting! Lupini beans originated in the Mediterranean region and in Latin America. They...

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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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Spring Fresh Egg Drop Soup

Spring is in the air and produce is fresh and crisp!  Soups are a versatile option to use those extra veggies in the fridge.  You can also make double batches for easy leftovers on a busy night.  If you are transitioning from spring cleaning to "Spring Cooking" find out more here.   Serves: 4 Prep time: 15-20 mins Cook time: 30 mins   Ingredients: 2 tbsp cup olive oil 1 small onion, chopped 2 garlic cloves, thinly sliced 1/2 cup celery, sliced 1 large carrot, sliced 1 red pepper, diced 4 cups of low-sodium chicken  broth or veggie broth 1 cup mushrooms, sliced 6-10 asparagus spears, diced into chunks 2 large eggs 1 tbsp parmesan cheese 1 1/2 tsp fresh lemon juice 1 tbsp water Garnish: Fresh Italian parsley   Instructions: Heat the oil in a large soup...

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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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Oven Baked Zucchini Fries

Are you getting enough veggies? Making them irresistibly delicious is the perfect way to get enthused about increasing your intake. These zucchini fries can be used as an appetizer or as a lunch or dinner side dish.   Prep time: 10 minutes Cook time: 20-25 minutes Serves: 2   Ingredients: 1 large zucchini, cut into strips 1 large egg + 1 Tbsp water 4 Tbsp parmesan cheese ½ cup breadcrumbs pinch of salt, pepper, oregano   Instructions: Pre-heat oven to 400F. Line baking sheet with parchment paper. Beat an egg in a bowl and add 1 Tbsp water; this will be used for dipping zucchini. Add little salt and pepper to egg mixture if desired. Add pinch of salt and oregano,...

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