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Recipe Archives - Page 9 of 19 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Recipe

Chorizo Stuffed Jumbo Shells

Are looking for a crowd pleaser this holiday season? If so, be sure to try my chorizo stuffed jumbo shells! If you wish, you can prepare this recipe in stages.  The meat filling and sauce can be prepared ahead of time. You might also call upon your friendly sous-chef for some chopping and stirring assistance. This recipe makes especially tasty leftovers!   Serves: 6-8 Prep time: 30-40 minutes Cook time: 20-30 minutes (cook and bake time)   Ingredients:   Meat filling: 3 Spanish-style chorizo sausage, casing removed ¼ cup olive oil 1 clove garlic, finely chopped 1/2 small red onion, chopped 6 white mushrooms, very finely chopped ¼ cup parmesan cheese ½ cup mozzarella cheese, shredded ¼ cup fresh Italian parsley, chopped   Tomato sauce: Can use pre-made or here’s...

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Hard boiled egg perfection recipe

Hard Boiled Eggs to Perfection

Are you a fan of eggs? I am! Nutritionally speaking, eggs are an excellent source of protein (6g per large egg), which is why they help you stay full when you add to breakfast. I encourage my clients to not skip the yolk, since this contains half the protein and most of the nutrition such as choline for brain functioning, selenium to prevent the breakdown of tissues and vitamin A for healthy skin and eyes.   Andrea’s TIP: Try batch cooking hard boiled eggs for an easy protein to add to meals or snacks!  Store hard boiled eggs covered in the fridge for up to 5-7 days.   Serves: 2 Prep and cook...

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Veal Marsala with Wine & Mushrooms

This is one of favourite recipes that my mom will often make when I come home to visit.  This succulent dish can be served with whole grain spaghetti and two sides of vegetables like steamed green beans and salad. Veal is an excellent protein and an exceptional source of iron, vitamin B12 and vitamin A.   Serves: 4 Prep time: 30 min Cook time: 20 minutes   INGREDIENTS: 1 pound thin veal cutlets salt and pepper to taste ¼ cup all purpose flour 1 Tbsp each butter and olive oil 1/3 cup onions, chopped 1 cup mushrooms, sliced 1 tsp dried thyme ½ cup dry Marsala wine or white wine ½ cup chicken stock   INSTRUCTIONS: Blot cutlets with dry with paper towels. Season veal cutlets...

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Ontario Apple, Walnut & Feta Salad {Recipe Redux}

Happy International Nut day! Go nuts today (and everyday) by including these healthy plant-based fats, protein-packed wonders in your diet. One of my favourite ways to consume my ¼ cup of nuts is by sprinkling them on salads!   My Fall Harvest salad deliciously combines the sweetness of apples and dried fruit with saltiness of feta cheese. I use a simple olive oil and balsamic dressing and topping of walnuts to add crunch.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups salad greens (Endive, green leaf, romaine), chopped 1 red apple, unpeeled and chopped 1/3 cup feta cheese, cubed 3 Tbsp craisins or raisins ¼ cup roasted, unsalted walnuts 2 Tbsp olive oil 1 Tbsp balsamic vinegar   Instructions: Chop...

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Simple Greek Pasta Salad

Are you bored of the same old lunch? If you are looking for a way to add variety to your family’s lunchbox, why not try this simple Greek Pasta Salad! I love this recipe for lunch because it can be prepared ahead of time and the flavours intensify the next day making it a mouth-watering addition.   Prep time: 10-12 minutes Cook time: 10 minutes Serves: 4-6   Ingredients: 1 package of whole grain, tri coloured or gluten free pasta ½ cup of black olives, sliced or whole 1 cup of cherry tomatoes, halved ½ cup red or green peppers, sliced 1 cup cucumber, diced ¼ cup of feta cheese, cubed ¼ cup olive oil 2 Tbsp of red wine vinegar 1...

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Spicy Vegetarian Chili {Recipe Redux}

Do you have prepared meals in your freezer? One of my top tips for busy people looking to eat healthy is to cook once but eat twice. Freezer meals are a great way to eat a delicious, homemade meal when you do not have the time to prepare something.   Without a doubt, my favourite freezer meal is my spicy vegetarian chili.   Prep time: 10 minutes Cook time: 20-30 minutes Serves: 6-8   Ingredients:       1 medium onion, chopped 2 stocks celery, diced 1 large carrot, peeled and sliced 1 Tbsp canola oil 1 bell pepper, sliced 19 oz can (540mL) diced stewed tomatoes 19 oz can of white kidney beans, rinsed and drained 19 oz can baked beans in tomato sauce 3-4...

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Warm Chickpea & Kale Entrée Salad with Goat Cheese

Entrée salads are all the rage these days! Many of my clients enjoy salads for lunch or dinner but it is important to ensure that your salad is nutritionally balanced with a carbohydrate (for energy), protein (for fullness) and then lots of veggies for vitamins and minerals. Here is a delicious example of an entrée salad to meet your nutritional needs.   Serves: 2 Prep time: 15 minutes Cook time: 10 minutes   Ingredients: 2-4 Tbsp olive oil 1.5 cups chickpeas, rinsed and drained 2 Tbsp onion, chopped 1/3 cup carrots, cut into match-sticks 4-6 cups of raw kale, chopped with stems removed 1 clove garlic minced 1/3 cup goat cheese, crumbled 3 Tbsp craisins ¼ lemon, squeeze for juice sprinkle of salt...

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Recipe Redux dietitian

Bruschetta Zucchini Boats {Recipe Redux}

As summer draws to a close, families are transitioning back to their routines. This also means getting back to the dinner table! Growing up, my family often enjoyed homemade bruschetta.  Here is a new twist to our traditional bruschetta using zucchini as the base. Plus, what better way to get excited about eating extra veggies than by modifying an old favourite!   Serves: 4 Prep time: 15-20 minutes Cook time: 30-35 minutes   Ingredients: 2 medium green zucchini 2-3 Tbsp olive oil 2 medium-sized fresh tomatoes 1-2 cloves of fresh garlic, minced 1/2 tsp basil ¼ tsp oregano Salt and fresh ground pepper to taste ½ cup marble or mozzarella cheese, grated Sprinkle of parmesan cheese   Optional garnish: Fresh Italian parsley or basil   Instructions: Pre-heat oven...

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Dietitian recipes

Grandma’s Homemade Meatballs

Is there anything better than grandma’s cooking? I don’t think so.  I am lucky to have grandparents on both sides that were great cooks. Today, I carry on some of my favourite recipes as comfort foods and reminders of them.   Serves: 4 Prep time: 15 minutes Cook time: 30-40 minutes   Ingredients: 450-500 grams lean ground beef ¼ cup onion, chopped ½ cup seasoned bread crumbs ¼ cup of milk 1 egg pinch of salt Optional: Fresh parsley   Instructions: Pre-heat oven to 450F. In a large bowl break up the ground meat into smaller pieces. Add onion, bread crumbs, milk, egg and pinch of salt to ground meat and stir to combine. Optional: add chopped parsley to meat mixture. Using a large spoon...

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