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Vegetarian Archives - Page 9 of 11 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Vegetarian

Endive Salad with Goat Cheese, Apple & Walnut

While observing a chef creating a salad, I was intrigued when he advised us to “go into the produce section and choose any green to add to your salad!”  He continued to recommend that better yet, we choose multiple greens and mix them all together.  The possibilities became endless!  Before my next dinner party, where I was asked to bring the salad, I chose the curly endive greens to mix with simple green lettuce.  Endive has a slightly bitter and peppery taste and I found it similar to arugula.   This recipe was a great success and inspired future creativity too.   Serves: 4 Prep time: 10 minutes   INGREDIENTS: 2 cups fresh endive...

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Romano bean recipe Andrea D'Ambrosio dietitian

Italian-Style Romano Beans

I was contemplating if this recipe was worth posting because it is so exceptionally simple.  However, during a nutrition consultation, I shared this simple recipe with my client and she came back saying how she now LOVES making Romano beans like this.  So here is the recipe for you into incorporate in your diet too!   Serves: 4-6 Prep time: 5 minutes   Ingredients: 1 can (540mL) Romano Beans, rinsed and drained 2 Tbsp olive oil 1 Tbsp red wine vinegar 2 Tbsp Italian parsley, freshly chopped   Instructions: In a large bowl combine Romano beans with olive oil, red wine vinegar and fresh parsley. Stir to combine ingredients and flavours. Enjoy!...

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Homemade Bruschetta

Who doesn’t love bruschetta?  It is a simple and crowd-pleasing appetizer that can be easily adapted by adding olives, cheese, onion and beans!  The possibilities are truly endless.   Today, I will be sharing a very simple (yet elegant) bruschetta recipe.   Serves: 4-5 Prep time: 10 minutes   Ingredients: 1 large fresh tomato 1 Tbsp olive oil 1 clove garlic, minced ¼ tsp basil, dried 1/8 tsp oregano, dried Sprinkle freshly ground pepper Salt to taste Fresh parsley for seasoning   Instructions: Place tomato in a small deep bowl or measuring cup. Pour boiling water over the tomato to cover.  After l minute, remove from water and peel back skin from tomato. Cut the tomato into quarters and squeeze out the excess juice...

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Spring Fresh Bulgur Salad

With the onset of spring, it is common to experience a yearning for cold lunches using fresh ingredients. This recipe uses the protein and fibre-packed whole grain bulgur along with common ingredients and fresh veggies.  Letting your salad sit in the fridge allows the flavours to marinate and intensify.  You are sure to enjoy this chewy and satisfying salad!   Serves: 6-8 Prep time: 15 minutes Cook time: 30-45 minutes   Ingredients: 1 cup bulgur 2 cups boiling water 1/2 cup fresh Italian parsley, chopped 1 pint cherry tomatoes 1 cucumber, diced 1 clove garlic, minced 2 tbsp red onion, chopped 1 can (19oz) chickpeas, rinsed and drained ¼ cup raisins 1 lemon squeezed for juice ¼ cup olive oil salt and pepper to taste   Instructions: ...

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Andrea D'Ambrosio dietitian recipe apple maple salad

Maple, Apple & Cranberry Kale Salad

Fresh kale makes a delicious salad to add to your meal!  In this recipe, I combine a sweet dressing with crunchy ingredients to achieve the right blend of sweet and bitter.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups fresh kale, chopped 2 Tbsp maple syrup 2 Tbsp balsamic vinegar 2 Tbsp olive oil Red delicious apple, unpeeled and chopped ¼ cup slivered unsalted almonds, toasted ¼ cup craisins salt and pepper to taste   Instructions: Trim tough kale stems ends and tough centre stems.  Discard any discoloured leaves.  Chop into bite size pieces. Wash kale leaves thoroughly and dry. Combine maple syrup, balsamic vinegar and olive oil and whisk thoroughly to combine ingredients. Chop apple and put into...

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Grandma’s Mushroom, Broccoli & Cheddar Quiche

Quiche is one of the foods that I despised as a child but grew up to really enjoy.  I am eager to share a family quiche recipe, which also makes great lunch leftovers!  Enjoy the versatility to use your favorite veggie and cheese combinations.   Serves: 6 Prep time: 10-15 minutes Cook time: 40-50 minutes   Ingredients: 2 Tbsp margarine or butter ½ cup onion, chopped ½ cup mushrooms, sliced 1/4 cup shredded cheddar cheese 1 cup broccoli, chopped into small pieces 9” unbaked pie shell 4 large eggs, beaten 1/2 cup milk 1 tbsp flour pinch of salt and pepper Garnish: Tomato slices and fresh parsley   Instructions: Pre-heat oven to 350F In a frypan, melt margarine over medium heat.  Sauté onions, add mushrooms and cook until tender....

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Salmon Fresh Rolls

This is an easy recipe for a light entertaining lunch.  I made these salmon wraps for a couple friends visiting for lunch and it was a big hit. You can use salmon, canned tuna or chicken.  Rice wraps are found in grocery stores in the ethnic section.  This is a gluten free recipe using common kitchen ingredients.  Enjoy the flexibility to choose the ingredients you love. Prep time: 10 minutes Cook time: Bring water to boil Serves: 4   Ingredients: 1 can wild salmon 2 Tbsp low fat sour cream 2 Tbsp mayo ½ tsp lemon juice 2 stalks celery, chopped salt and pepper to taste Rice wraps (4-6)   Toppings: Fresh lettuce, chopped Grated carrot Raisins Sunflower seeds Celery, cut into match sticks   Instructions: In a...

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Winter Breeze Salad

In the frigid winter months we can depend on having fresh fruits imported at reasonable prices and still packed with flavour.  Here is a simple recipe that uses readily available winter fruits and greens! Serves: 4 Prep time: 15 minutes   Ingredients: 4 cups of fresh greens (I used half spinach and half romaine lettuce) 1 orange (peeled and sliced into chunks) 1 cup blackberries 2 Tbsp craisins or dried cranberries 2 Tbsp slivered almonds, unsalted   2 Tbsp olive oil to coat salad 1 Tbsp balsamic vinegar salt to taste   INSTRUCTIONS: 1.    Clean lettuce leaves thoroughly in cold water 2.    Combine ingredients into a salad bowl 3.    Add oil and vinegar dressing to salad mix 4.    Toss salad and enjoy!...

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Vegetarian Pad Thai

Who doesn’t enjoy a tangy, moderately spicy noodle dish loaded with veggies?  This is a very simple Pad Thai recipe, which thankfully uses common household ingredients!  Be careful to not over-cook the rice noodles, as you want them to remain firm and a little chewy.  You can also feel free to use bean sprouts instead of the snow peas for a more traditional recipe.  Try tossing in some shrimp or chicken for a non-vegetarian alternative!   Prep time: 20 minutes Cook time: 15 minutes Serves: 4   Ingredients: 16oz rice noodles (1/4 inch wide) 1.5 cups snow peas   Sauce: 3 tbsp fresh lime juice 3 tbsp Ketchup 1tbp brown sugar ¼ cup low sodium soy sauce or fish sauce   3 tbsp...

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