Gluten Free Archives - Page 2 of 4 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Gluten Free Tag

Mexican Black Bean & Avocado Salsa!

Mexican Black Bean & Avocado Salsa: This is a delicious salsa recipe that your guests will without a doubt love! I served my salsa with corn chips. If you are accommodating gluten free guests, this appetizer is a great option but you will have to ensure the chips do not contain hidden wheat ingredients. Mexican Black Bean & Avocado Salsa Recipe: Prep time: 12 minutes Serves: 15 Ingredients: 1 can black beans (19 oz), drained and rinsed 2 medium fresh tomatoes, diced 1 cup corn, frozen ¼ cup red onion, finely chopped 1 avocado, peeled and diced ¼ cup fresh cilantro, chopped 1 clove garlic, minced 2 Tbsp olive oil 1 whole lime, juiced pinch salt and fresh ground pepper to taste Instructions:...

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Andrea’s Chocolate Quinoa Brownie Recipe!

I am excited to share this simple and delectable brownie recipe that uses cooked quinoa instead of flour! This soft, decadent recipe is also gluten free. If you don’t mention that the recipe uses quinoa your guests would never even know! ;) Serves: 12 Prep time: 10 minutes Cook time: 30-34 minutes Ingredients: ½ cup rinsed quinoa 1 cup water ¾ cup sugar ½ cup cocoa powder 1 tsp baking powder ¼ cup 1% milk 2 Tbsp canola oil 2 eggs 1 tsp vanilla Instructions: 1. Combine ½ cup quinoa and 1 cup of water and bring to a boil and then reduce to simmer. Cover and cook for about 20 minutes or until water has evaporated. Let stand 5...

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Black Bean Quinoa

In honour of Celiac Awareness month, I have one of my favourite quinoa recipes; Black Bean Quinoa !  This is the perfect dish to bring to a potluck or to prepare in advance for work or school lunches.  Quinoa is a whole grain that contains all 8 essential amino acids, which makes it a great protein source for vegetarians and vegans.  Interestingly, soybeans are the only other plant protein that contains all 8 essential amino acids.  For information on quinoa, see my previous post ‘the year of quinoa is 2013’. Black Bean Quinoa Recipe: Prep Time: 15 minutes Cook Time: 20 minutes Serves: 6-8 Ingredients: 1 cup quinoa, rinsed A (1) can black beans (drained and rinsed) 1 ½ cup frozen corn kernels, rinsed 1 medium red pepper, chopped ¼...

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Celiac Disease Awareness Month

Happy Celiac Awareness Month!

Celiac Awareness Month May 1st marked the start of Celiac Awareness Month!  Celiac disease is a form of food allergy where the body’s immune system reacts negatively to gluten (protein in wheat, rye, barley) causing severe damage to the small intestine.  There are many nutritional implications since the ingestion of gluten decreases the absorption of protein, fat, carbohydrates, vitamins and minerals, which are all vital for health!  A strict gluten free diet is REQUIRED for management of celiac disease and label reading is necessary every time!   What is the prevalence of Celiac Disease? Click To Tweet How prevalent is Celiac Disease? Celiac disease affects an estimated 1 in 133.  Rates of celiac disease have nearly doubled in the last 25 years in western countries. The risk for developing celiac disease is increased 20 times for those who have...

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Cooking with Tofu

Interested in Cooking with Tofu? -Vegetarian cooking

Would you like to add tofu to the menu but are unsure how?  Today, we will explore the tremendous versatility or ‘chameleon qualities’ of tofu along with its nutritional profile. First, we must define tofu.  Tofu is made from soybeans, water and a curdling agent that is used to extract the solid proteins before it is pressed into a block.  Tofu has origins in China dating back approximately 2,000 years!  Tofu is extremely popular in vegetarian cooking and comes in two main kinds:  soft or silken tofu and firm or regular tofu. Want to learn how to cook with tofu? Look no further! Click To Tweet Notes on Preparing Tofu: Vegetarian cooking Tofu can be found in the produce section of the grocery store Before cooking with...

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Cashew Chicken Recipe

I am pleased to share with you this truly fantastic Cashew Chicken recipe!  This is in the book of favorite recipes :)  You have flexibility as well to add other veggies such as broccoli and mushrooms as well. There are also tons of other chicken recipes on my page! Take a look :) Cashew Chicken Recipe: Serves: 4 Prep time: 15 minutes Cook time: 20 minutes Ingredients: 4 chicken breasts, cut into bite sized pieces 1 Tbsp cornstarch 1 Tbsp soya sauce (lower sodium) 1 Tbsp oil divided 1 clove garlic, minced 2 Tsp fresh ginger, minced ¼ Tsp red pepper flakes ¼ cup Catalina dressing ½ cup roasted, unsalted cashews 1 whole red or green pepper, chopped 1 cup basmati rice Lime juice to taste (optional) Instructions: 1....

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D’Ambrosio Family Risotto Recipe!

This is a 'tried and true', delicious family recipe that you will love!   Make sure you have a little extra TIME because risotto is a more 'labour-intensive' recipe, but well worth it. See more recipes for risotto here! Recipe: Prep time: 20 minutes Cook time: 40 minutes Serving: 6 Ingredients: 4 cups of vegetable stock 2 Tbsp olive oil 1 cup of Arborio rice 2 cloves of garlic, minced 1 medium onion, chopped 2 celery stalks, chopped 1 red pepper, chopped 1 cup mushrooms, thinly sliced 1 tsp dried oregano ¼ cup sundried tomatoes (drained and chopped) ½ cup parmesan cheese salt and pepper to taste   Instructions: 1. Bring 4 cups of vegetable stock to boil in a pan, then reduce heat and simmer on low heat. 2. Heat oil in...

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Chocolate Quinoa Pudding

Here is a delicious recipe for chocolate quinoa pudding!  This is just another way to incorporate this super seed into your diet.  Enjoy this dish topped with a dollop of whip and fresh fruits or (like I made it) with chocolate chips and chocolate sauce. Recipe: Serves: 6 Prep time: 5 minutes Cook time: 35-40 minutes Ingredients: 1 cup quinoa 3 cups milk ¼ cup maple syrup ¾ cup unsweetened cocoa powder 1 tsp ground cinnamon Garnish: chocolate chips and fruits Instructions: 1. Add quiona, milk and maple syrup to saucepan and bring to boil (cover 3/4 way) 2. Reduce to simmer and stir in cocoa powder and cinnamon 3. Cover and stir frequently for about 30 minutes or until liquid is absorbed 4. Remove from...

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Easiest Greek Lentil Salad

As part of February's "heart health month," I would like to share quite possibly the EASIEST Greek Lentil Salad. Makes a great fibre and protein-paced lunch along with a glass of low-fat milk (or yogurt) and a fruit.  Presto! Easy, right? Serves: 6 Prep time: 10 minutes   Ingredients: 1 – 540mL can of lentils, rinsed and drained ½ cup of calamata olives, sliced or whole ¼ cup red onion, chopped fine 1 cup of cherry tomatoes, halved ½ cup red or green peppers, sliced 1 cup cucumber, diced ¼ cup of feta cheese, cubed ¼ fresh parsley, chopped ¼ cup olive oil 2 Tbsp of red wine vinegar ½ tsp dried oregano Instructions: 1. In a large bowl, combine all ingredients Enjoy :)...

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