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

Sunflower pesto recipe

Sunflower Seed Pesto

Gotta love the summer for fresh herbs and local produce. If you follow my Instagram, you know that I love food/cooking and have a thriving herb garden. I even wrote a blog about Top 5 Must-Have Garden Herbs. However, at the end of the season, it can be difficult to use up all the basil. Today’s blog recipe is my Sunflower Seed Pesto. I didn’t have pine nuts, so I substituted sunflower seeds. It turned out well!   Making your own pesto is not a challenge. It actually uses minimal ingredients and the flavour is simply outstanding. You can store pesto in a mason jar in the fridge. I...

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Indian Dhal Soup

Indian Dhal Soup

Do you love Indian food but the spices intimidate you? This is how I felt. However, if you want to step into Indian cooking, this simple and healthy dhal recipe will be just what you’re looking for. Dhal is a word used to describe an Indian soup made with lentils or pulses (click here to find out why pulses are healthy).  This Indian Dhal Soup has become a bit of a "fridge cleaner" recipe where I toss in veggies that need to be used up. For example, in this recipe I had celery and a coloured pepper in the fridge. Be flexible with your ingredient preferences and enjoy the warm...

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coconut rice & beans

Caribbean Coconut Black Bean Rice

In the middle of our Canadian winter, we sometimes need an easy, one-pot meal that transports us to the Caribbean! This Coconut Black Bean Rice is simple, inexpensive, high in fibre and even a ‘complete protein’. The term complete protein refers to foods having all nine essential amino acids (protein building blocks). Essential amino acids must be consumed through the diet since our body cannot make them on its own. Meat is a complete protein, but some vegetarian food sources (like soy, nuts, seeds, chia, quinoa, eggs, milk) are complete proteins.   In one cup of rice and beans, you get an impressive 7 grams of protein and 5...

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peanut & edamame vegan stir-fry

Peanut & Edamame Stir-Fry {Vegan}

Looking for a speedy way to use up leftover veggies and hit all your food groups? Look no further than this, Vegan Peanut & Edamame Stir-Fry! I absolutely love meals that offer flexibility to use whatever you have on hand. Whether you are stocking your kitchen like a dietitian, or following my guide to doing a freezer inventory, be sure to stock up on basic necessities. For example, I always have edamame (either shelled or in pods) in my freezer. These tasty beans have an impressive 12 grams of protein and 8 grams of fibre, in just ½ cup serving! Read more about the impressive nutrition profile for edamame here.   Serves: 3-4 Prep...

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Sweet potato pear soup

Simple Sweet Potato & Pear Soup

Is there anything better than a hot bowl of soup on a cold day? This simple sweet potato pear soup is the perfect blend of sweet and savoury to create a sensation that is sure to excite your taste buds. If you are new to making soups this is a basic recipe that requires few ingredients. You can also dress up your soup with cool toppings. I like using roasted nuts or seeds, fresh herbs (like parsley or cilantro) and lime wedges. This soup freezes well, making it an ideal recipe to include in those "meal preparation" days on the weekend.   Serves: 4-6 Prep time: 20-30 mins Cook time: 20-30 mins   Ingredients: 1...

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Savoury Pumpkin Chilli {One-Pot & Vegetarian)

Savoury Pumpkin Chilli {One-Pot & Vegetarian)

Happy National Pumpkin Day! To celebrate, I will be sharing my Savoury Pumpkin Chilli recipe, a one-pot, wholesome vegetarian meal. My earliest Halloween memories involve my mom whipping up a large batch of chilli before my sisters and I went trick-or-treating. I must admit, chilli was my LEAST favourite meal. I would plead, “Can we please have something else to eat?” My mom warmly replied, “Andrea, chilli's for dinner because it’s fast on this busy night.” As an adult, I now make this one-pot meal for a quick, versatile, batch-cooking recipe. I also love freezing leftovers those busy nights.   Prep time: 10-15 minutes Cook time: 20-30 minutes Serves: 4-6   Ingredients: 1 Tbsp olive oil 1 medium onion, chopped 2 stocks...

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parnship fries

Rosemary Parsnip Fries {3 Ingredients}

Who does not love oven fries? I do (confession: like most dietitians) but I also love roasted veggies! I thought why not combine these two ideas to make something delectable! Just in time for Thanksgiving, I’m excited to share my Rosemary Parsnip Fries. Best part, the recipe is super easy and uses only 3 ingredients. If you haven’t roasted a lot of veggies before, you will find that roasting changes the taste to make them sweeter and savoury by caramelizing the natural sugars. If you’re wondering about parsnip’s nutrition, check out: 3 Thanksgiving Superfoods You Must TRY.   Serves: 2-4 Prep time: 10 minutes Cook time:  20-30 minutes   Ingredients: 5-6 parsnips, peeled and cut...

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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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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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