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Quick & Easy Archives - Page 4 of 9 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Quick & Easy

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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Festive Orange, Pomegranate & Feta Salad

It’s hard to believe that we are only one week away from Christmas! Have you decided what festive salad you are bringing to the holiday party? What better way to use those vibrant coloured, juice-packed little seeds than topped on flavourful salad. This is also a great recipe if you are the lucky one hosting the holiday meal.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups salad greens (Endive, green leaf, romaine), chopped ½ cup pomegranate seeds 1 orange, segmented and chopped 1/3 cup feta cheese, crumbled 3 Tbsp craisins ¼ cup roasted, unsalted sunflower seeds 2 Tbsp olive oil 1 Tbsp balsamic vinegar   Instructions: Chop and clean lettuce and place into large bowl. Add fruits, feta, craisins...

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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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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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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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My Favourite Italian Mushrooms

Believe it or not, mushrooms were my first favourite food. If you are a fellow mushroom lover, I am sure you will agree that they are just so delicious! Here is the traditional D’Ambrosio family mushroom recipe that we’ve been enjoying for decades!   Serves: 4 Prep time: 10 minutes Cook time: 8-10 minutes   Ingredients: 1 pint of mushrooms or 2 cups 2-3 Tbsp olive oil or butter or margarine 1 clove garlic, minced finely Italian parsley for garnish   Instructions: Clean mushrooms thoroughly and slice or quarter. Heat oil (or butter) in frying pan over medium heat. Sauté chopped garlic in oil until only lightly browned. Add mushrooms to pan, stirring to coat.  Cook over medium heat...

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