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Vegetarian Archives - Page 4 of 10 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Vegetarian

Roasted Butternut Squash & Chickpea Bowl with Goat Cheese

Have you jumped into the “bowl” craze?  In case you are unfamiliar, this is where you combine a protein, a carbohydrate and a couple colourful veggies in a bowl for a healthy and fun meal.  There are Buddha bowls, noodle bowls, smoothie bowls and burrito bowls to name a few. They all follow the same formula.  I love the versatility of tossing ingredients and adding toppings or a simple dressing.   In honour of the fall season, I chose to do a warm bowl using roasted butternut squash and roasted chickpeas.  Feel free to use your creativity to create your own bowl!   Serves: 4 Prep time: 20 minutes Cook time: 40 minutes   Ingredients: 1...

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Zesty Orange & Blueberry Kale Salad with Chia

I am a huge fan of making salads the star of a meal! After all, who wants to eat a boring salad?  Two tips to make salads fun and stress-free: 1. Prepare your salad greens in advance (cut, clean, dry and place in airtight containers) and 2. Combine delicious ingredients! I absolutely love this orange and blueberry salad because it combines sweet and crunch with a simple homemade dressing.  I topped this salad with a product called Qi’a, which is a mix of chia seeds, hemp and buckwheat. Click here to read my popular post, "Let's compare super seeds: Chia vs. hemp vs. flax".   Serves: 2 Prep time: 10 minutes   INGREDIENTS: 4 cups kale, stems removed & chopped 1 orange,...

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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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Mom’s Banana Chocolate Chip Muffins

This recipe is one of my favourite grab-and-go options!  These are perfect to make in bulk and then pop into the freezer for a snack or to use as part of a meal.   Serves: 12 Prep time: 15 minutes Bake time: 20 minutes   Ingredients: 4 mashed ripe bananas 2/3 cup white sugar 1 egg ¼ cup melted margarine 1 tsp baking soda 1 tsp baking powder pinch of salt 1 ½ cups whole-wheat flour ½ cup chocolate chips   Instructions: Pre-heat the oven to 375 F. In a medium bowl, mash bananas using a fork. Add sugar and slightly beaten egg. Add cooled, melted margarine. Add dry ingredients and stir only until combined. Add chocolate chips and mix gently until combined. Fill paper-lined...

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cobb salad recipe

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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Gluten Free Pizza with Chickpea Flour Crust {Recipe Redux}

It is so much fun making a new recipe or simply being inspired in the kitchen to try something new. Today’s recipe is from my friend and colleague Abby Langer, a hilarious Toronto-based dieititan with an outstanding blog and writing style that leaves people laughing and learning.  This month, Abby featured my Garlic and Rosemary potatoes on her blog with a twist to make them shaken and BBQ'd. You will find Abby writing in the Huffington Post and as a spokesperson for various companies.   Prep time: 10-15 minutes Cook time: 10-15 minutes Serves: 3-4   Ingredients: 1.5 cups chickpea flour 1 1/3 cups water 2T olive oil + more for greasing pans ¼ tsp onion powder ¼...

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strawberry goat cheese kale salad

Strawberry Kale Salad with Honey Goat cheese

Do you find yourself reluctant to try kale as a salad out of fear that it will taste too bitter? Kale greens are actually a perfect compliment to sweet flavours like fruits and savory flavours like goat cheese. Hope you enjoy those fresh foods this summer outdoors with the BBQ sizzling and surrounded by family and friends.  Curious how kale compares nutritionally to romaine, spinach salad and arugala click here.   Serves: 4 Prep time: 10 minutes   INGREDIENTS: 4 cups fresh kale, stems removed & chopped 1 cup fresh strawberries, sliced 1/3 cup honey goat cheese, crumbled ¼ cup sunflower, roasted and unsalted 1/4 cup raisins 2 Tbsp of olive oil to coat salad 1 Tbsp balsamic vinegar   INSTRUCTIONS: Clean lettuce...

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Curry Egg salad with apples, walnuts & craisins {Recipe Redux}

The Spanish word for appetizers or snacks is “tapas”.  Meals that are “tapas-style” allow you to enjoy different tastes and share with friends.   Small plates are ideal for backyard parties, bridal showers, or picnics.  This Curry Egg Salad recipe is packed with flavour, crunch and sweetness. Serve on mini pitas or whole grain crackers or on a wrap as part of a meal.   Serves: 4 Prep time: 10 minutes Cook time: 10 minutes   Ingredients: 6 hard boiled eggs (see here for making perfect hard boiled egg) ¼ cup low fat mayonnaise ½ tsp curry powder 1 medium apple, diced with skin on 1 long celery stick, chopped 3 Tbsp craisins or raisins ¼ cup unsalted walnuts, roasted, chopped Salt and pepper to taste   Serve on...

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Spring Fresh Egg Drop Soup

Spring is in the air and produce is fresh and crisp!  Soups are a versatile option to use those extra veggies in the fridge.  You can also make double batches for easy leftovers on a busy night.  If you are transitioning from spring cleaning to "Spring Cooking" find out more here.   Serves: 4 Prep time: 15-20 mins Cook time: 30 mins   Ingredients: 2 tbsp cup olive oil 1 small onion, chopped 2 garlic cloves, thinly sliced 1/2 cup celery, sliced 1 large carrot, sliced 1 red pepper, diced 4 cups of low-sodium chicken  broth or veggie broth 1 cup mushrooms, sliced 6-10 asparagus spears, diced into chunks 2 large eggs 1 tbsp parmesan cheese 1 1/2 tsp fresh lemon juice 1 tbsp water Garnish: Fresh Italian parsley   Instructions: Heat the oil in a large soup...

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