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Recipe Archives - Page 6 of 17 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Recipe

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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dijon salmon recipe

Succulent 5 Ingredient Dijon Garlic Salmon! {Recipe Redux}

I love cooking with few ingredients!  After all, as Julia Child said, “You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients.” This succulent salmon recipe has just five ingredients and is and sure to tantalize your taste buds!   Prep time: 5 minutes Cook time: 15-20 minutes Serves: 2   INGREDIENTS: 2 salmon fillets (about 200 gram each), fresh or frozen 2 Tbsp dijon mustard 1 clove garlic, minced ¼ cup breadcrumbs (regular or gluten free) 2 Tbsp olive oil   INSTRUCTIONS:  Pre-heat oven to 375 degrees F.  Place salmon fillets in a baking dish and spread dijon mustard on the top of fillet.  Sprinkle minced garlic over Dijon mustard on salmon. Sprinkle breadcrumbs over top...

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Craisin Goat cheese Kale Salad with Chia

Welcome to Nutrition Month, a time to celebrate healthy eating!  One of my favourite tools for healthy eating success is utilizing Meal Prep, which I highlighted in my most recent blog post.  Washing and cutting kale in advance makes throwing together a delicious salad a snap.  Kale also stores very well in the fridge and you can even use extra on a different night for kale chips.   Serves: 2 Prep time: 10 minutes   INGREDIENTS: 4 cups kale, stems removed & chopped 1/3 cup goat cheese, crumbled 3 Tbsp unsalted slivered almonds 3 Tbsp craisins 1 tbsp chia seeds 2 Tbsp olive oil 1 Tbsp balsamic vinegar pinch of salt if needed Tip: I added Tbsp of orange juice into salad for added zing!   INSTRUCTIONS: Cut...

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Three Ingredient Roasted Cauliflower

Simplicity is the best! Especially when you can cook simple and delicious foods! During Sunday meal prep, I cut up a large head of cauliflower and stored it in the fridge to future use. Later that week, when the oven was on, I decided to roast the cauliflower. Roasting veggies brings out sweetness through the caramelization process. Delicious! Roasting cauliflower sure beats steaming it in my opinion!   Prep time: 5-10 minutes Cook time: 30-45 minutes   Ingredients: 1/2 head Cauliflower, chopped into pieces 1-2 tbsp Olive oil Sprinkle of thyme Optional: Salt and pepper as desired   Instructions: Pre-heat oven to 425F. Cut cauliflower into uniform pieces, keeping in mind that smaller pieces will cook faster. Clean and dry...

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Apple Oatmeal & Craisin Muffin {Recipe Redux}

I am thankful I grew up with a mom who was a baker, an excellent baker at that!  However, you do not have to be a baker to whip up a batch of muffins. I recommend clients freeze muffins so they can easily assemble a meal or snack.  You will discover that "batch baking" is a real time saver!   Prep time: 15-20 minutes Cook time:  20-25 minutes Serves: 12   Ingredients: 1 cup milk, soured *(see directions below) 1 cup quick-cooking rolled oats 1 small apple, peeled and grated 1/4 cup packed brown sugar 1/4 cup vegetable oil or melted butter 1 egg, lightly beaten Grated rind of lemon or orange 3/4 cup whole-wheat flour 1/4 cup oat bran 1/4 cup brown sugar 1 tbsp baking powder 1/2 tsp baking...

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Valentine’s Beet & Green Pea Risotto

“Food is symbolic of love when words are inadequate” states Dr. Alan D Wolfelt. Valentine’s day is a perfect time to demonstrate your love through the art of cooking! If you have not made risotto before, do not be scared, just have time on your side! Especially if you are making beet risotto because you will be roasting your beets first in the oven. As a time saver, you can also roast them earlier in the week.  You could also roast more beets at one time since they keep well in the fridge and can be used in salads or savoury dishes.  If you are looking for a quicker risotto...

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Crunchy Rosemary Roasted Chickpeas

In a recent blog, I wrote about how 2016 is the International Year of Pulses according to the United Nations.  Pulses are members of the legume family and composed of dry peas, lentils, beans and chickpeas.  These nutritional powerhouses are both versatile and nutritious! Here's a recipe for a simple, filling and crunchy snack to take with you on those busy days.   Serves: 4-6 Prep time: 5 minutes Cook time: 40-45 minutes   INGREDIENTS: 1 can (540mL) chickpeas, rinsed and drained 2 tbsp olive oil ½ tsp dried rosemary sprinkle salt & fresh ground pepper   INSTRUCTIONS: Pre-heat oven to 400F. Combine chickpeas, olive oil, rosemary, pepper and salt and toss to coat. Spread chickpeas evenly over a non-stick baking sheet. Bake for 40-45minutes, stirring them around 20 minutes.   Note:  It's not too...

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