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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

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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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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