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

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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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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