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

taco

Tasty Taco {Recipe Redux}

Who does not love a DIY (Do It Yourself) meal? Taco meals offer flexibility to include the foods or ingredients you like. These types of ‘separate ingredient’ meals also allow kids to help in the kitchen, which builds food confidence as a life-long skill to eating well. Taco meals also allow for amazing leftovers for those busy nights where you don’t have time to cook. I enjoy making Buddha Bowls with the remaining ingredients for quick-assembly lunches. Click here for My 7 “Make-Ahead” Lunches.   Taco Tuesdays are also a fun trend where you can swap out the fillings to make fish tacos, pulled pork, shrimp tacos, chipotle beef,...

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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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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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Tofu Green Curry

Shrimp & Tofu Green Curry

Does making homemade green curry intimidate you? Curries often scared me until I discovered that these dishes can be made quite simply with basic ingredients. Curries also offer flexibility to use up veggies you have on hand and modify the recipe with your choice of protein. With a busy schedule, curries are especially helpful when planning leftovers for lunches, dinners later in the week or freezer meals.   Serves: 3-4 Prep time: 10-15 minutes Cook time: 30-40 minutes   Ingredients: 1 cup of brown rice   2 tbsp canola oil 1 350 or 450-gram block of extra firm tofu, pressed & cut into thin slices 2 cloves of garlic, minced 1 tbsp ginger, minced 1 small onion, finely chopped 1 bell pepper, sliced 1 cup large...

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shakshouka

Lentil & Kale Shakshouka

Have you tried Shakshouka yet? It’s a North African dish that uses a tomato base with warm spices and eggs on top. This dish is often served with bread. I love making shakshouka because it involves minimal ingredients and gives you creative freedom to add new ingredients as you wish. In today’s recipe, I wanted to boost the fibre and protein so I added lentils! To save time, and because they are equally as nutritious, I used canned lentils. I also boosted the veggies by adding celery and kale. In the past, I have added grated carrots. It’s all good! I truly believe you cannot go wrong with...

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potato salad with egg

Potato Salad with Egg & Chickpeas {Recipe Redux}

During the spring and summer do you go for a picnic? It’s something that I have not done for a while but plan to in the coming weeks. Eating al fresco, which is Italian for eating outside is a nice way to enjoy food and the company of others. For this picnic season, be sure to choose recipes that are easy to make ahead, like this potato salad recipe with egg and chickpeas. This Potato Salad with Egg and Chickpea recipe was put together by myself and my friend, and fellow food blooger, Rebecca Dwyer of Nourished the Blog. Cooking with others is a fun way to get...

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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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