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Salad Archives - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Salad

Blueberry, Feta & Mint Salad

Are you seeking creative ways to use your garden herbs?  Well, look no further than tossing them into your salads! I'm absolutely obsessed with this Blueberry, Feta and Mint salad, which combines sweet, salty and crunch. This will be a true family favourite! I recommend cutting up your greens in advance for speedy salad assembly. Ps. In case you missed it, be sure to check out my Top 5 Must-Have Garden Herbs (and how to use them)!   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups mixed salad greens, washed 1 cup blueberries 1/3 cup feta cheese, cubed 3 Tbsp sunflower seeds, unsalted 2 Tbsp olive oil 1 Tbsp balsamic vinegar Optional: Drizzle aged balsamic along top of salad   Instructions: Clean salad greens and place into...

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Zesty Tabouli {Recipe Redux}

Are you keeping cool this summer? For many, the last thing we want to do in July is turn on the oven or stove!  Therefore, today’s recipe is inspired by keeping your home cool but still enjoying a healthy meal. I have chosen a recipe using my favourite whole grain, bulgur, because it can "cook" sitting on the counter in boiling water instead of on the stove. Bulgur is a wheat kernel with double the fibre of brown rice, a subtle nutty flavour and chewy taste. Tabbouleh, a traditional Middle Eastern dish, is often made using bulgur and lots parsley.  In case you missed it, I recently wrote about...

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Strawberry & Swiss Salad with Balsamic Glaze

Patio weather is upon us!  What better contribution to the BBQ than a fun and delicious salad!  This is simple Strawberry and Swiss cheese salad is a sure-fire crowd pleaser. I love this mix because it combines the sweet from the Ontario local strawberries and the savoury from the Swiss cheese. Feel free to share your favourite summer salads!   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups mixed salad greens, washed 1 cup strawberries 1/3 cup Swiss cheese, cubed 3 Tbsp sunflower seeds, unsalted 2 Tbsp olive oil 1 Tbsp balsamic vinegar Optional: Drizzle aged balsamic along top of salad   Instructions: Clean salad greens and place into large bowl. Add strawberries, Swiss cheese, and seeds on top of salad greens. Drizzle greens and toppings with olive oil and balsamic vinegar. Toss...

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Spring Fresh Bean Salad {Recipe Redux}

Happy Spring!  The birds are chirping, flowers are blooming and there is renewed energy in the air.  This year, to celebrate, let's take a look at what's in our fridge and think of creative ways to use up fresh ingredients. Today, I will be sharing my Spring Fresh Romano Bean salad that was created to use up miscellaneous veggies. By adding a can of romano beans (or any other type of bean) I was able to create a meal by adding fibre and protein. This spring-inspired recipe is a variant of my very popular, Italian-Style Romano Bean recipe.  What are your favourite spring fridge-cleaning recipes?  Be sure to try a cold...

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Spinach Walnut & Feta Salad

So you are planning to include more veggies in your diet, why not include more spinach since it is one of those versatile greens that you can eat raw or cooked?  Spinach is awesome added to stir fries, omelettes, smoothies or tossed in a fresh salad. If you are curious how spinach compares nutritionally to kale, romaine and arugula see my past post, Salad Showdown: Comping the Nutrition.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups spinach, washed ½ cup walnuts, roasted 1 cup blackberries 1/3 cup feta cheese, crumbled 3 Tbsp craisins 2 Tbsp olive oil 1 Tbsp balsamic vinegar   Instructions: Clean spinach and place into large bowl. Add berries, feta, craisins and seeds on top of salad greens. Drizzle greens and toppings with olive...

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Pomegranate Goat Cheese Kale Salad

Pomegranate Goat Cheese Salad

Every holiday party needs a veggie dish that can be a real attention grabber, like this pomegranate goat cheese salad!  If you are still looking for a festive, simple and delicious salad to serve your guests for Christmas, look no further.  Pomegranates are loaded with fibre and antioxidants and add the perfect sweetness and crunch to compliment the bitterness of the kale. This is also a great way to increase veggie consumption if you are hosting the holiday meal and want to incorporate mindful eating strategies.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups kale, chopped ½ cup pomegranate seeds 1 cup blackberries 1/3 cup goat cheese, crumbled 3 Tbsp craisins ¼ cup roasted, unsalted sunflower seeds 2 Tbsp olive...

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Back to School Bean Salad!

It’s almost back to school time and I know school lunches are top of mind.  What can you make for you and your child that’s quick, delicious and nutritious?  Look no further than a simple back to school bean salad with feta cheese!  This lunch is easy to make and is perfect for child helpers.  I recommend assembling the evening before so flavours have a chance to marinade and to avoid the morning rush.   Serves: 6-8 Prep time: 20 minutes   Ingredients: 1 can (540mL) chickpeas, rinsed and drained 1 can (540mL) black beans, rinsed and drained 1 coloured pepper, chopped ½ cucumber, chopped 1 cup cherry tomatoes, halved ½ cup feta cheese, chopped into cubes ¼ cup fresh parsley ¼...

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Cobb Salads with Homemade Ranch Dressing {Recipe Redux}

Summer is here and it’s the perfect time to make your own fresh salads. Cobb salads are one of my favourite ways to choose a variety of ingredients and make them into a meal. You can also cut your veggies into different shapes (like ribbons or cut-outs) to add interest and variety. I enjoyed using fresh leftover ingredients later in the week to make a wrap, black bean salad and more green leaf salads.   Prep time: 15-20 minutes Cook time: 10 mins Serves: 2   Ingredients: 4 cups romaine lettuce, chopped 1 cup cherry tomatoes, sliced ½ cup cucumbers, sliced 3 hard boiled eggs (how to make perfect hard boiled eggs) ½ avocado, sliced 1/4 cup black beans 3...

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Craisin Goat cheese Kale Salad with Chia

Welcome to Nutrition Month, a time to celebrate healthy eating!  One of my favourite tools for healthy eating success is utilizing Meal Prep, which I highlighted in my most recent blog post.  Washing and cutting kale in advance makes throwing together a delicious salad a snap.  Kale also stores very well in the fridge and you can even use extra on a different night for kale chips.   Serves: 2 Prep time: 10 minutes   INGREDIENTS: 4 cups kale, stems removed & chopped 1/3 cup goat cheese, crumbled 3 Tbsp unsalted slivered almonds 3 Tbsp craisins 1 tbsp chia seeds 2 Tbsp olive oil 1 Tbsp balsamic vinegar pinch of salt if needed Tip: I added Tbsp of orange juice into salad for added zing!   INSTRUCTIONS: Cut off...

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