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Quick & Easy Archives - Page 5 of 9 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Quick & Easy

Garden Fresh Rainbow Salad

Summer is the perfect time to head to the farmer’s market and pick up fresh fruits and veggies! I'm excited to share my a simple summer salad to use your fresh produce.  I hope you enjoy this fresh vegetable salad as an alternative to the more traditional green salads.   Serves: 4 Prep time: 10-15 minutes   Ingredients: 1 cucumber, peeled and sliced into quarters 1 large fresh tomato, diced ½ or whole orange or coloured pepper, sliced ¼ cup feta cheese, crumbled 4 Tbsp Olive Oil 2 Tbsp red wine vinegar Garnish: Italian Parsley Salt and pepper to taste   Instructions: Wash and chop produce and place into large bowl. Add olive oil and vinegar and toss to combine all ingredients. Top with feta...

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Grape & Feta Kale Salad

This fresh kale salad combines sweet and salty to create a delicious dish that is sure to impress just about anyone!  The Grape and Feta Kale salad is the perfect addition to your next BBQ on the patio.  Adding new recipes to your repertoire boosts cooking confidence so that you do not fear failure.  I'd like to share one of my favourite quotes by Julia Child, “The only real stumbling block is fear of failure. In cooking you've got to have a what-the-hell attitude.”   Serves: 2 Prep time: 10 minutes   Ingredients: 4 cups kale, stems removed & chopped 1 cup red seedless grapes, cut in half 1/3 cup feta cheese, crumbled 3 Tbsp unsalted sunflower seeds 3 Tbsp raisins 2 Tbsp olive oil 1 Tbsp...

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Maple Glazed Salmon

Just in time for spring, here's my favourite salmon recipe that is easy and delicious!  This maple marinade takes 5 minutes to prepare.  If you have time to marinade your salmon, leave coated salmon in the fridge for a couple hours to soak up the flavours. This salmon is delicious both cooked in the oven or grilled on the BBQ! Prep time: 5 minutes Cook time: 15-20 minutes Serves: 4 INGREDIENTS: 2-3 salmon fillets (about 200 gram each), fresh or frozen 3 Tbsp low sodium soya sauce 3 Tbsp fresh Maple Syrup 1 clove garlic, minced 1/2 Tbsp fresh ginger, chopped INSTRUCTIONS: 1.  Mix soya sauce, maple syrup, garlic and ginger  to create maple marinade. 2.  Place salmon fillets in a baking dish and coat with maple marinade. 3.  Pre-heat oven to...

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spinach salad recipe Dietitian

Simply Spinach Salad

Who doesn’t love a good spinach salad?  I appreciate the firmer texture of the spinach leaves and enjoy how the eggs, mushrooms and yes even bacon all come together to make a delicious salad.  Another reason to enjoy this salad, spinach has an outstanding nutritional profile!  It is rich in vitamin A, C, and K, folate, calcium, magnesium, iron along with fibre and antioxidants like lutein.   Serves: 4 Prep time: 10-12 minutes   INGREDIENTS: 6 cups fresh spinach 3 hard boiled eggs, diced 5 strips of bacon, diced (optional) 6 mushrooms, sliced   1/3 cup canola oil 3 Tbsp white wine vinegar 1/8 tsp garlic powder salt and pepper to taste     INSTRUCTIONS: Clean spinach leaves thoroughly in cold water. Use salad...

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One Pot Hearty Chili

Batch cooking should be synonymous with chili making!  Chili is a simple meal and can be easily portioned into freezer containers and eaten on a busy night.  Feel free to add whatever vegetables you have on hand into this one pot meal.   Prep time: 10 minutes Cook time: 20-30 minutes Serves: 6-8   Ingredients:         500g of extra lean ground beef or ground turkey or veggie ground round 1 Tbsp canola oil 1 medium onion, chopped 2 stocks celery, diced 1 large carrot, peeled and sliced 5 mushrooms, sliced 1 green/red/yellow/orange pepper, sliced 1 cup frozen corn kernels 19 oz can (540mL) diced stewed tomatoes 19 oz can of kidney beans, rinsed and drained 19 oz can baked beans in tomato sauce 2-3 tsp chili powder 1/2 tsp...

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Crunchy Garlic & Parmesan Asparagus

Roasting is a simple way to cook extremely flavourful veggies! In my last blog, I explored the numerous nutrition benefits to having your veggies roasted opposed to raw or boiled. This recipe was put together in a matter of minutes when a friend was visiting for dinner.  We wanted to roast asparagus, instead of steaming them, to enjoy extra flavour along with an exceptional crunch. They turned out so well!  Hope you enjoy the recipe.   Serves: 4 Prep time: 10 minutes Cook time: 10-12 minutes   Ingredients: 15-20 asparagus spears, snap the ends off Drizzle with olive oil, about 1-2 Tbsp 1-2 cloves garlic, minced 2 Tbsp parmesan cheese Sprinkle salt Sprinkle fresh ground pepper   Instructions: Pre-heat oven to 400 F ...

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Aged Asiago & Berry Salad

Undoubtedly, we could all benefit from eating more greens.  A client told me that by making cool salads, she was making salads the “star of the meal”.  I just love this!  Here is an easy recipe combination that is sure to make the salads a tempting treat. In my family, we always enjoy salads at the end of the meal as a palate cleanser or you can have it as a starter to help fill you up on those healthy greens!   Prep time: 10 minutes Serves: 4   Ingredients: 4 cups of romaine,  leaf lettuce or mixed greens of choice ½ cup raspberries ½ cup blueberries 3 Tbsp unsalted sunflower seeds 2 Tbsp raisins Top with slivered asiago cheese 2 Tbsp...

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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...

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