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Recipe Archives - Page 9 of 16 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Recipe

Easy Peasy Pizza

Cooking does not have be complex and time consuming, especially after a long day!  Here is a simple meal idea, that is ideal for those low on time and who are wanting to avoid eating out.   You have flexibility to use whatever grain you have on hand, for the pizza crust; try whole grain pitas, English muffins or tortillas.  You are encouraged to use whatever veggies and cheese you desire for delicious variety on your personal pizza.  Feel free to share you topping combinations too!   Serves: 2 Cook time: 8-10 minutes Prep time: 10 minutes Ingredients 2 whole grain tortillas 4 Tbsp pizza sauce Sprinkle oregano, dried 5 mushrooms, sliced ¼ green pepper ½ tomato, sliced ½ cup mozzarella and cheddar...

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Registered dietitian blog recipe

White Wine & Citrus Salmon

Who doesn’t love succulent salmon that is marinated with fresh ingredients and just bursting with flavour? Here is a simple recipe that uses common household ingredients.  Another delicious way to get omega 3’s!   Serves: 2 Prep time: 10 minutes Cook time: 15-20 minutes   Ingredients: ¼ cup white wine 2 Tbsp orange juice 2 Tbsp low sodium soya sauce 1 tbsp olive oil 1-2 cloves garlic, minced 1 Tbsp fresh ginger, finely chopped Salt and pepper to taste 2 Salmon fillets (4 oz each)   Instructions: Pre-heat oven to 425 degrees. In a small bowl, combine white wine, juice, soya sauce, olive oil, ginger, garlic. Place salmon in a baking dish and drizzle with prepared marinade. Bake salmon for 15-20 minutes until salmon flakes with a...

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Dietetic Directions

Caprese Salad

Looking to dazzle your guests this holiday season in a simply elegant dish?  This D'Ambrosio family caprese salad is an easy, fresh and flavourful dish that is great as an appetizer or as a vegetable side dish.   Serves: 6 Prep time: 10 minutes   Ingredients: 2 large tomatoes, sliced 1 cup bocconcini, sliced Drizzle with olive oil on top Sprinkle aged balsamic vinegar or red wine vinegar 6-10 fresh basil leaves Season with fresh ground salt and pepper to taste   Instructions: Clean tomatoes and slice to desired thickness. Arrange tomato slices alternating with bocconcini cheese on plate. Top with basil leaves for garnish. Drizzle with olive oil and sprinkle with balsamic vinegar. Usually I use a ratio of twice as much olive oil to acid. Season...

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Oven Roasted Oregano Chickpeas

This is a great snack option that is a great fibre and protein option.  Feel free to use different spices to create savory or sweet flavoured chickpeas.   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 tbsp oregano ¼ tsp garlic powder Optional: Cayenne pepper sprinkled for extra spice Salt and pepper to taste   Instructions: Pre-heat oven to 400F Combine chickpeas, olive oil, oregano, garlic powder and toss to coat. Spread chickpeas evenly over a non-stick baking sheet. Bake for 40-45minutes, stirring them around 20 minutes.   Note: Bake for more time depending on how crunchy you like them....

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Strawberry, Feta & Pumpkin Seed Salad

After learning about the outstanding nutritional profile of pumpkin seeds in my latest blog, here is a new recipe that uses these tasty little nutritional powerhouses.   Serves: 4 Prep time: 10 minutes   INGREDIENTS: 4 cups fresh leaf lettuce, chopped 1 cup fresh strawberries,  sliced 1/3 cup feta cheese, crumbled ¼ cup pumpkin seeds, roasted and unsalted 1/4 cup raisins 2 Tbsp of olive oil to coat salad 1 Tbsp balsamic vinegar fresh ground pepper to taste (if desired) Optional: Sprinkle fresh parsley for extra flavour boost   INSTRUCTIONS: 1.    Clean lettuce leaves thoroughly in cold water. 2.    Combine ingredients in a salad bowl. 3.    Add oil and vinegar dressing to salad. 4.    Toss salad and enjoy!...

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Cinnamon + Spice Sweet Potato Wedges

When I think of fall harvest, I think of root vegetables.  One of the healthiest of which is the sweet potato.  Sweet potatoes are a more nutritious choice than regular white potatoes. For example, sweet potatoes have 10 times more vitamin A (important for vision, skin and immune system) than regular white potatoes.  So feel free to substitute your regular old white potatoes for moist and sweet, sweet potatoes instead. Try these cinnamon and spice potato wedges as a healthy alternative to French fries.  Learn more about the sweet potato’s sweet nutrition profile here.    Prep time: 10-15 minutes Cook time: 40-50 minutes Serves: 2-4   Ingredients: 4 medium sized sweet potatoes 2 Tbsp olive oil 1...

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Fresh & Zesty Guacamole

It’s a siesta and you cannot be without a really tasty guacamole recipe!  Here is my favourite recipe that takes fajitas to a whole new level of delicious.  Enjoy these heart healthy monounsaturated fats in this delicious guac!   Serves: 6-8 Prep time: 10-15 minutes   Ingredients: 3 ripe avocados 1/4 cup red onion, chopped 2 tomatoes, diced ½ cup fresh cilantro, chopped 1 clove garlic, minced 1 medium lime, squeeze all juice out salt and fresh ground pepper to taste   Instructions: Cut avocado and remove the pit.  Scoop out avocado into a medium bowl and mash to desired texture. Some prefer chunky guacamole and other prefer smooth.  Now add in onion, tomatoes, cilantro, garlic. Stir to combine ingredients. Cut lime into quarters...

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You’ll Love Kale Chips!

If you have not made your own homemade kale chips you are certainly missing out!  These crunchy, crispy little greens are a real treat to your taste buds.   Prep time: 15 minutes Cook time:  8-10 minutes Serves: 2   Ingredients: 4 cups raw kale, chopped 1 Tbsp olive oil sprinkle of salt, if desired   Instructions: Pre-heat oven to 350F. Remove tough stems of the kale and the ribbing. Chop kale into bite sized pieces. Clean kale leaves in cold water and dry in salad spinner. Spread kale leaves evenly on baking sheets so they are not overlapping too much. Drizzle olive oil over leaves or you can coat kale in olive oil before spreading on baking...

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The Mighty Mango Salad

Mangoes are one of the “10 best foods” according to the Centre for the Science of the Public interest.  One cup of mango supplies you with 100% of a day’s worth of vitamin C, one-third of a day’s worth of vitamin A, a good amount of blood pressure lowering potassium and 3 grams of fibre.   Enjoy mangoes alone or served as part of a salad or entrée. Serves: 2 Prep time: 15 minutes Cook time: 10 minutes   Ingredients: 1 mango, sliced into chunks 1/3 cup quinoa, rinsed 1 cup black beans, canned and rinsed 1 coloured pepper, chopped 2 Tbsp raisins 2 Tbsp sunflower seeds, unsalted 1 lime, squeeze all juice out 1 Tbsp olive oil 1 Tbsp balsamic vinegar 1/3...

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