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Quick & Easy Archives - Page 3 of 10 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Quick & Easy

Crunchy Parmesan Paprika Wedges

Who says you can't have Crunchy Parmesan Paprika Potato Wedges as part of a healthy diet?  Certainly not this dietitian!  After all, potatoes are inherently healthy and unfairly get a bad reputation.  For example, most do not realize a medium potato is loaded with 25% of your daily potassium; about double that of a banana.  Potassium is a key electrolyte that relaxes arteries to help blood travel efficiently, preventing things like high blood pressure and cardiovascular disease.  Plus, we Canadians simply are not getting enough potassium in our diets.  If you are interested in top food sources of potassium, beyond the banana, click here. I love these crunchy potato wedges because they are simple and delicious.  Like...

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Honey Garlic Salmon

Are you looking to increase omega 3's in your diet?  After all, you've probably heard that Canadians simply aren't getting enough.  Or perhaps you've heard that increasing omega 3 intake will lower risk of heart disease, and support healthy brain functioning? All is true.  Therefore, to inspire you to cook salmon, I will be sharing my Honey Garlic Salmon recipe!  This recipe is in response to many clients requesting simple and delicious salmon recipes. Ps. In case you missed these Dietetic Directions' salmon recipes, check out the scrumptious Maple Glazed Salmon or the 5 Ingredient Dijon Garlic Salmon.   Prep time: 5 minutes Cook time: 15-20 minutes Serves: 4 INGREDIENTS: 2-3 salmon fillets (about 200 gram each), fresh or frozen 2 Tbsp low sodium soya sauce 2 Tbsp honey 2 cloves garlic, minced 1/8 tbsp oregano...

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Spring Fresh Bean Salad {Recipe Redux}

Happy Spring!  The birds are chirping, flowers are blooming and there is renewed energy in the air.  This year, to celebrate, let's take a look at what's in our fridge and think of creative ways to use up fresh ingredients. Today, I will be sharing my Spring Fresh Romano Bean salad that was created to use up miscellaneous veggies. By adding a can of romano beans (or any other type of bean) I was able to create a meal by adding fibre and protein. This spring-inspired recipe is a variant of my very popular, Italian-Style Romano Bean recipe.  What are your favourite spring fridge-cleaning recipes?  Be sure to try a cold...

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spinach walnut feta salad

Spinach Walnut & Feta Salad

So you are planning to include more veggies in your diet, why not include more spinach since it is one of those versatile greens that you can eat raw or cooked?  Spinach is awesome added to stir fries, omelettes, smoothies or tossed in a fresh salad. If you are curious how spinach compares nutritionally to kale, romaine and arugula see my past post, Salad Showdown: Comping the Nutrition.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups spinach, washed ½ cup walnuts, roasted 1 cup blackberries 1/3 cup feta cheese, crumbled 3 Tbsp craisins 2 Tbsp olive oil 1 Tbsp balsamic vinegar   Instructions: Clean spinach and place into large bowl. Add berries, feta, craisins and seeds on top of salad greens. Drizzle greens and toppings with olive...

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Succulent Thyme Panko Sole

If you follow my blog or my Instagram, you know that I am all about delicious foods that can be made with minimal ingredients.  This succulent thyme panko sole recipe is no exception!  Sole fillets are a staple protein option in my freezer because they can be thawed and ready in under 15 minutes for dinner.   Prep time: 5-10 minutes Cook time: 6-10 minutes Serves: 4   Ingredients: 4 Sole fillets, skinless 3 tbsp Dijon mustard 1 tbsp Sprinkle of thyme ½ cup Panko breadcrumbs 2 tbsp Olive oil or butter Optional: Salt and pepper seasoning as desired   Instructions: When sole is thawed, pat dry with a paper towel. Spread thin layer of Dijon mustard on both sides of the fillet and sprinkle with dried...

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Pomegranate Goat Cheese Kale Salad

Pomegranate Goat Cheese Salad

Every holiday party needs a veggie dish that can be a real attention grabber, like this pomegranate goat cheese salad!  If you are still looking for a festive, simple and delicious salad to serve your guests for Christmas, look no further.  Pomegranates are loaded with fibre and antioxidants and add the perfect sweetness and crunch to compliment the bitterness of the kale. This is also a great way to increase veggie consumption if you are hosting the holiday meal and want to incorporate mindful eating strategies.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups kale, chopped ½ cup pomegranate seeds 1 cup blackberries 1/3 cup goat cheese, crumbled 3 Tbsp craisins ¼ cup roasted, unsalted sunflower seeds 2 Tbsp olive...

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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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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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