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

Pear Blue Cheese Salad

Pear & Blue Cheese Salad

Salads don’t have to be boring. In fact, they shouldn’t be! Imagine enjoying veggies as “the star of the meal.” It can be done. They can become extraordinary with the right balance of flavour, crunch and sweetness. This Pear & Blue Cheese Salad is one of my favourites right now. The sweetness of the pear is a perfect complement to the tart and savoury blue cheese. I add sunflower seeds for crunch and a little intense sweetness with a sprinkling of craisins. If you are interested in learning more about how to build satisfying salads, read here!   Prep: 10 minutes Serves: 2   Ingredients: 4 cups arugula/spinach, washed 1 cup pear, sliced 3 Tbsp sunflower seeds, unsalted 3 Tbsp craisins 2 Tbsp...

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Mediterranean Quinoa & Lentil Salad

Mediterranean Quinoa & Lentil Salad

Back-to-school is in the air. This means that parents are busy packing lunches to leave kids (and themselves) feeling full for longer. I love this Mediterranean Quinoa & Lentil Salad because it has a combination of flavours and textures. This recipe provides flexibility to add or omit ingredients according to your preferences. The dressing is super simple and fresh. I recommend making a double or triple batch of the vinaigrette and putting it in a mason jar in the fridge to add to dinner salads. To reduce morning mayhem during back-to-school time, pack lunches the night before. Read more tips in: 3 Steps to Master Packed Lunches and/or Tackling Lunchtime Challenges....

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Mexican Buddha Bowl

Simple Mexican Buddha Bowl

Hello summer! The time of year when we want to spend less time in the kitchen and more time outdoors. Today, I will be sharing a simple Mexican Buddha Bowl recipe. Meals that can be prepared in advance are ideal for cottage weekends, camping or spending time at home. If you are unfamiliar with what a Buddha bowl is, it’s basically a grain (like rice, quinoa, barley, bulgur, corn), a green (spinach, kale, or any other veggie) and a bean (often vegetarian so you could use chickpeas, black beans, lentils, etc). However, don’t feel restricted by this rhyme, I often think of Buddha bowls as a grain, a...

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Mango Kale Salad

Mango, Kale & Craisin Salad

The freshness of Spring calls for crisp salads. Like this Mango Kale Salad! I absolutely love adding fresh fruit and nuts or seeds to my salads for extra sweetness and crunch. When faced with a busy schedule, planning ahead might include chopping kale and placing it in a clear container or a plastic bag with a paper towel. This allows you to whip a salad together in no time. Ps. If you are planning ahead for garden-season, be sure to check out my Top 5 Must-Have Garden Herbs (and how to use them)!   Prep time: 10 minutes Serves: 2   Ingredients: 4 cups kale, chopped and washed 1 cup mango, sliced 3 Tbsp sunflower seeds, unsalted 3 Tbsp craisins 2 Tbsp olive oil 1 Tbsp...

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blueberry mint feta 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

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

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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