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Quick & Easy Archives - Page 3 of 9 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Quick & Easy

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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Back to School Bean Salad!

It’s almost back to school time and I know school lunches are top of mind.  What can you make for you and your child that’s quick, delicious and nutritious?  Look no further than a simple back to school bean salad with feta cheese!  This lunch is easy to make and is perfect for child helpers.  I recommend assembling the evening before so flavours have a chance to marinade and to avoid the morning rush.   Serves: 6-8 Prep time: 20 minutes   Ingredients: 1 can (540mL) chickpeas, rinsed and drained 1 can (540mL) black beans, rinsed and drained 1 coloured pepper, chopped ½ cucumber, chopped 1 cup cherry tomatoes, halved ½ cup feta cheese, chopped into cubes ¼ cup fresh parsley ¼...

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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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