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Quick & Easy Archives - Page 6 of 10 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Quick & Easy

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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Dietetic Directions

Caprese Salad

Looking to dazzle your guests this holiday season in a simply elegant dish?  This D'Ambrosio family caprese salad is an easy, fresh and flavourful dish that is great as an appetizer or as a vegetable side dish.   Serves: 6 Prep time: 10 minutes   Ingredients: 2 large tomatoes, sliced 1 cup bocconcini, sliced Drizzle with olive oil on top Sprinkle aged balsamic vinegar or red wine vinegar 6-10 fresh basil leaves Season with fresh ground salt and pepper to taste   Instructions: Clean tomatoes and slice to desired thickness. Arrange tomato slices alternating with bocconcini cheese on plate. Top with basil leaves for garnish. Drizzle with olive oil and sprinkle with balsamic vinegar. Usually I use a ratio of twice as much...

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Strawberry, Feta & Pumpkin Seed Salad

After learning about the outstanding nutritional profile of pumpkin seeds in my latest blog, here is a new recipe that uses these tasty little nutritional powerhouses.   Serves: 4 Prep time: 10 minutes   INGREDIENTS: 4 cups fresh leaf lettuce, chopped 1 cup fresh strawberries,  sliced 1/3 cup feta cheese, crumbled ¼ cup pumpkin seeds, roasted and unsalted 1/4 cup raisins 2 Tbsp of olive oil to coat salad 1 Tbsp balsamic vinegar fresh ground pepper to taste (if desired) Optional: Sprinkle fresh parsley for extra flavour boost   INSTRUCTIONS: 1.    Clean lettuce leaves thoroughly in cold water. 2.    Combine ingredients in a salad bowl. 3.    Add oil and vinegar dressing to salad. 4.    Toss salad and enjoy!...

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Fresh & Zesty Guacamole

It’s a siesta and you cannot be without a really tasty guacamole recipe!  Here is my favourite recipe that takes fajitas to a whole new level of delicious.  Enjoy these heart healthy monounsaturated fats in this delicious guac!   Serves: 6-8 Prep time: 10-15 minutes   Ingredients: 3 ripe avocados 1/4 cup red onion, chopped 2 tomatoes, diced ½ cup fresh cilantro, chopped 1 clove garlic, minced 1 medium lime, squeeze all juice out salt and fresh ground pepper to taste   Instructions: Cut avocado and remove the pit.  Scoop out avocado into a medium bowl and mash to desired texture. Some prefer chunky guacamole and other prefer smooth.  Now add in onion, tomatoes, cilantro, garlic. Stir to combine ingredients. Cut...

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