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Quick & Easy Archives - Page 7 of 10 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Quick & Easy

You’ll Love Kale Chips!

If you have not made your own homemade kale chips you are certainly missing out!  These crunchy, crispy little greens are a real treat to your taste buds.   Prep time: 15 minutes Cook time:  8-10 minutes Serves: 2   Ingredients: 4 cups raw kale, chopped 1 Tbsp olive oil sprinkle of salt, if desired   Instructions: Pre-heat oven to 350F. Remove tough stems of the kale and the ribbing. Chop kale into bite sized pieces. Clean kale leaves in cold water and dry in salad spinner. Spread kale leaves evenly on baking sheets so they are not overlapping too much. Drizzle olive oil over leaves or you can coat kale in olive oil before spreading on baking...

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Wheat Berry Entrée Salad

  Increasing your veggie intake is a healthy idea, but it is important to ensure that you are maintaining balance by including a carbohydrate (your source of energy) and protein as well (to keep you feeling full).  This salad includes the chewy and delicious wheat berries, which are source of fibre and includes nuts for protein.  Feta cheese and fresh parsley are optional (but recommended) additions!   Serves: 5-7 Prep time: 15 minutes   Ingredients: 5 cups fresh greens (your choice- green lettuce, endive, romaine, kale) 1 large carrot, peeled and graded 1 cup black olives, rinsed and drained ½ red pepper, chopped 1 cucumber, peeled and sliced ½ cup walnuts, roasted ½ cup wheat berries (cooked according to package...

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dietitian recipes

Whole Grain Spaghetti with Tomato Clam Sauce

It is so empowering to be able to make your own tomato sauce!  You can then portion or freeze extra sauce and then simply defrost and cook up a fresh batch of pasta for an easy meal with a side salad.  As a seafood fan, I enjoy the baby clams that pack a healthy protein punch.  This is a meal that is sure to impress guests at your next dinner party.   Serves: 4 Prep time: 10 minutes Cook time: 20 minutes   Ingredients 1 package whole grain spaghetti 2 Tbsp olive oil 2 cloves fresh garlic, minced ¼ tsp crushed red pepper flakes ¼ tsp oregano ½ onion, chopped ½ red pepper, chopped ¼ cup red wine 14 oz can of...

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Endive Salad with Goat Cheese, Apple & Walnut

While observing a chef creating a salad, I was intrigued when he advised us to “go into the produce section and choose any green to add to your salad!”  He continued to recommend that better yet, we choose multiple greens and mix them all together.  The possibilities became endless!  Before my next dinner party, where I was asked to bring the salad, I chose the curly endive greens to mix with simple green lettuce.  Endive has a slightly bitter and peppery taste and I found it similar to arugula.   This recipe was a great success and inspired future creativity too.   Serves: 4 Prep time: 10 minutes   INGREDIENTS: 2 cups fresh endive...

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Romano bean recipe Andrea D'Ambrosio dietitian

Italian-Style Romano Beans

I was contemplating if this recipe was worth posting because it is so exceptionally simple.  However, during a nutrition consultation, I shared this simple recipe with my client and she came back saying how she now LOVES making Romano beans like this.  So here is the recipe for you into incorporate in your diet too!   Serves: 4-6 Prep time: 5 minutes   Ingredients: 1 can (540mL) Romano Beans, rinsed and drained 2 Tbsp olive oil 1 Tbsp red wine vinegar 2 Tbsp Italian parsley, freshly chopped   Instructions: In a large bowl combine Romano beans with olive oil, red wine vinegar and fresh parsley. Stir to combine ingredients and flavours. Enjoy!...

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Homemade Bruschetta

Who doesn’t love bruschetta?  It is a simple and crowd-pleasing appetizer that can be easily adapted by adding olives, cheese, onion and beans!  The possibilities are truly endless.   Today, I will be sharing a very simple (yet elegant) bruschetta recipe.   Serves: 4-5 Prep time: 10 minutes   Ingredients: 1 large fresh tomato 1 Tbsp olive oil 1 clove garlic, minced ¼ tsp basil, dried 1/8 tsp oregano, dried Sprinkle freshly ground pepper Salt to taste Fresh parsley for seasoning   Instructions: Place tomato in a small deep bowl or measuring cup. Pour boiling water over the tomato to cover.  After l minute, remove from water and peel back skin from tomato. Cut the tomato into quarters and squeeze out the excess juice...

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Andrea D'Ambrosio dietitian recipe apple maple salad

Maple, Apple & Cranberry Kale Salad

Fresh kale makes a delicious salad to add to your meal!  In this recipe, I combine a sweet dressing with crunchy ingredients to achieve the right blend of sweet and bitter.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups fresh kale, chopped 2 Tbsp maple syrup 2 Tbsp balsamic vinegar 2 Tbsp olive oil Red delicious apple, unpeeled and chopped ¼ cup slivered unsalted almonds, toasted ¼ cup craisins salt and pepper to taste   Instructions: Trim tough kale stems ends and tough centre stems.  Discard any discoloured leaves.  Chop into bite size pieces. Wash kale leaves thoroughly and dry. Combine maple syrup, balsamic vinegar and olive oil and whisk thoroughly to combine ingredients. Chop apple and put into...

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Salmon Fresh Rolls

This is an easy recipe for a light entertaining lunch.  I made these salmon wraps for a couple friends visiting for lunch and it was a big hit. You can use salmon, canned tuna or chicken.  Rice wraps are found in grocery stores in the ethnic section.  This is a gluten free recipe using common kitchen ingredients.  Enjoy the flexibility to choose the ingredients you love. Prep time: 10 minutes Cook time: Bring water to boil Serves: 4   Ingredients: 1 can wild salmon 2 Tbsp low fat sour cream 2 Tbsp mayo ½ tsp lemon juice 2 stalks celery, chopped salt and pepper to taste Rice wraps (4-6)   Toppings: Fresh lettuce, chopped Grated carrot Raisins Sunflower seeds Celery, cut into match sticks   Instructions: In a...

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Honey Dijon Salmon

Salmon is a succulent protein option that absorbs the flavours of the marinade.  I am always on the hunt for easy salmon recipes that taste great!  Here is another great recipe to add to the collection, Honey Dijon Salmon.  I served mine with a side of steamed asparagus drizzled with a Dijon cream sauce and side of whole grain spaghetti.   Serves: 2 Prep time: 10 minutes Cook time: 18-20 minutes   Ingredients: 2 fresh salmon fillets (6 oz each) ½ Tbsp butter or margarine ½ Tbsp brown sugar 1 Tbsp Dijon mustard ½ Tbsp honey ½ Tbsp soya sauce 1 clove garlic, minced Salt and pepper to taste   Instructions: Pre-heat oven to 400F. In a microwavable container, melt butter for 20-30 seconds. ...

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