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

The ‘Not So Fancy’ Frittata

By definition, a frittata is an egg-based dish similar to an omelet or crustless quiche.  It has interesting ingredient additions like meats, cheeses, vegetables or pasta/potatoes with herbs.  This is a versatile recipe that I wanted to share as an inspiration for your breakfast protein! Serves: 4 Prep time: 10 minutes Cook time: 15 minutes Ingredients: 4 eggs ½ cup raw cauliflower ¼ cup zucchini, chopped 2 Tbsp sunflower or other cooking oil ½ clove garlic, minced ¼ cup onion, chopped ¼ cup mushrooms, chopped 3 Tbsp fresh parsley, chopped½ cup fresh tomato, diced 1/2 cup cooked Italian sausage, chopped ¼ cup mozzarella cheese, grated Salt and pepper to taste Instructions: 1.    Chop desired ingredients (spinach would have been a great addition) and set aside. 2.    Heat oil in a fry pan on medium. 3.    Add onions to oil and minced...

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Simple Brie & Pear Salad

Simple Brie & Pear Salad: Sometimes simplicity is the best thing!  This is a 7 ingredient salad that is sure to be a crowd pleaser! Remember when making your own vinaigrette, use 2 parts olive oil to 1 part balsamic vinegar.  Choose dark green veggies for a magnesium boost (Click here for health benefits). Serves: 4 Prep time: 10 minutes Ingredients: 4 cups fresh greens, your choice 1 medium pear, sliced 1 Tbsp raisins or crasins 4 ounces of Brie cheese, cubed 2 Tbsp of olive oil to coat salad 1 Tbsp balsamic vinegar 1 Tbsp sunflower seeds, unsalted   salt to taste Instructions: 1.    Clean lettuce leaves thoroughly in cold water 2.    Combine ingredients into a salad bowl 3.    Add oil and vinegar dressing to salad mix 4.    Toss salad and enjoy!...

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Black Bean Quinoa

In honour of Celiac Awareness month, I have one of my favourite quinoa recipes; Black Bean Quinoa !  This is the perfect dish to bring to a potluck or to prepare in advance for work or school lunches.  Quinoa is a whole grain that contains all 8 essential amino acids, which makes it a great protein source for vegetarians and vegans.  Interestingly, soybeans are the only other plant protein that contains all 8 essential amino acids.  For information on quinoa, see my previous post ‘the year of quinoa is 2013’. Black Bean Quinoa Recipe: Prep Time: 15 minutes Cook Time: 20 minutes Serves: 6-8 Ingredients: 1 cup quinoa, rinsed A (1) can black beans (drained and rinsed) 1 ½ cup frozen corn kernels, rinsed 1 medium red pepper, chopped ¼...

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Avocado, Black Bean & Lentil Salad

Avocado, Black Bean & Lentil Salad - This recipe is dedicated to those searching for an easy recipe that uses heart-healthy lentils!  Both gluten free and vegetarian, this dish can be served as a side salad or as a main dish along with a piece of fresh fruit. Serves: 10-12 Prep time: 15 minutes Ingredients: 540mL (1) can of lentils, rinsed and drained 1- 540mL can of black beans, rinsed and drained 1 avocado, chopped into large chunks ¼ cup red onion, chopped fine 1 cup of tomatoes, diced ½ cup red or green peppers, chopped 1 cup cucumber, diced ½ cup feta cheese, cubed or crumbled ¼ fresh parsley, chopped ¼ cup olive oil 2 Tbsp of red wine vinegar ½ tsp dried oregano Instructions: 1.   In a large bowl, combine lentils,...

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Easiest Fruit Salad – Perfect Snack or Dessert

This is an exceptionally simple recipe and a great way to encourage fruit consumption. Having homemade fruit salad ready to eat in the fridge will serve as the perfect snack or dessert for the whole family. It is great to add more fruits to your salads to make them yummy, experiment with flavors and add great vitamins and minerals :) This recipe is a only a guideline, so feel free to include whichever fruits or juices you like to your fruit salad. Fruit Salad: Serves: 12 Prep time: 10 minutes Ingredients: 1 can (796mL) of pears or peaches (juice-packed, undrained) 1 grapefruit, peeled and cut into small sections 2 oranges, peeled and cut into small sections 2 red apples, with...

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Cashew Chicken Recipe

I am pleased to share with you this truly fantastic Cashew Chicken recipe!  This is in the book of favorite recipes :)  You have flexibility as well to add other veggies such as broccoli and mushrooms as well. There are also tons of other chicken recipes on my page! Take a look :) Cashew Chicken Recipe: Serves: 4 Prep time: 15 minutes Cook time: 20 minutes Ingredients: 4 chicken breasts, cut into bite sized pieces 1 Tbsp cornstarch 1 Tbsp soya sauce (lower sodium) 1 Tbsp oil divided 1 clove garlic, minced 2 Tsp fresh ginger, minced ¼ Tsp red pepper flakes ¼ cup Catalina dressing ½ cup roasted, unsalted cashews 1 whole red or green pepper, chopped 1 cup basmati rice Lime juice to taste (optional) Instructions: 1....

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Greek Lentil Salad recipe

Easiest Greek Lentil Salad

As part of February's "heart health month," I would like to share quite possibly the EASIEST Greek Lentil Salad. Makes a great fibre and protein-paced lunch along with a glass of low-fat milk (or yogurt) and a fruit.  Presto! Easy, right? Serves: 6 Prep time: 10 minutes   Ingredients: 1 – 540mL can of lentils, rinsed and drained ½ cup of calamata olives, sliced or whole ¼ cup red onion, chopped fine 1 cup of cherry tomatoes, halved ½ cup red or green peppers, sliced 1 cup cucumber, diced ¼ cup of feta cheese, cubed ¼ fresh parsley, chopped ¼ cup olive oil 2 Tbsp of red wine vinegar ½ tsp dried oregano Instructions: 1. In a large bowl, combine all ingredients Enjoy :)...

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Baked Rapini Chips

If you like kale chips you will LOVE rapini chips! They are easy to make and something the whole family can enjoy. Prepare them as an appetizer, snack or side vegetable dish.   Prep time: 10 minutes Cook time: 10 minutes Serving: 4 Ingredients: Fresh rapini (about 2-3 cups) 2 Tbsp vegetable oil 1 clove of garlic, minced Salt to taste Directions: 1. Clean rapini leaves and flowerets and spread them on a baking sheet (do not have them overlap too much) 2. Pre-heat oven to 300 degrees C 3. Drizzle vegetable oil over the rapini leaves and sprinkle with a little salt to bring out the flavour 4. Optional: Sprinkle 1 clove of minced garlic on top of the raw rapini 5. Bake in...

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Andrea’s Avocado & Quinoa Salad

This is a delicious and nutritious recipe that I made for a holiday potluck. It was a huge hit! With nice versatility, this Avocado and Quinoa salad can be used as a side starch dish, a starter or a salad. Prep time: 15 minutes Cook time: 15 minutes Servings: 6 Ingredients: 1 cup quinoa 2 cups of water 3 cups of diced or cherry tomatoes, halved ½ cup diced red onion ¼ cup chopped fresh cilantro ½ cup diced cucumber 6 cups of baby spinach leaves 2 avocados –peeled, pitted and sliced ¼ cup limejuice ½ cup olive oil Salt and pepper to taste Directions 1. Cook quinoa as per package instructions (or see my previous blog post) 2. Chop veggies and set aside in a large bowl 3. Transfer quinoa to a...

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