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Lunch Archives - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Lunch Tag

Wheat Berry Salad with Apples, Walnuts & Feta

Wheat berries are whole, unprocessed wheat kernels packed with nutrition! Wheat berries are wholegrain, meaning they contain the bran (outer fibrous coating), the endosperm and the germ, which is rich in vitamins, minerals and heart healthy fats.  When grains are refined, the bran and the germ are removed to make the texture easier to chew and digest.  As a result, wheat berries are crunchy and chewy in texture which helps keep you feeling full for longer!   Prep time:  20 minutes Cook time: 1 hour Serves: 12-15   Ingredients: 1 cup wheat berries (dry) 2 gala apples, unpeeled and chopped 1 can (19oz) chickpeas, rinsed ½ cup raisins ½ cup walnuts, unsalted and chopped ½ cup fresh parsley, chopped ¼...

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Greek Quinoa Salad

Here is a simple quinoa salad that is very convenient to pack for work or school lunches.  This balanced meal choice is complete with carbohydrates to fuel your brain, protein and fibre to keep you feeling full, and a variety of vitamins and minerals for overall health!  I enjoy this quiona salad paired with a small cup of yogurt, ¼ cup of nuts and a piece of fruit. Serves: 4 Prep time: 15 minutes Cook time: 20 minutes   Ingredients 1 cup quinoa, rinsed ½ cup canned chickpeas, drained and rinsed ½ cup cucumber, diced ½ cup cherry tomatoes, cut in half ½ green peppers, diced ¼ cup feta cheese, crumbled ¼ cup black olives, chopped 2 tbsp extra virgin olive...

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Mediterranean Vegetarian Salad

Sometimes you are in need of a quick culinary creation that uses common vegetables and pantry staples. This recipe is one that can be made in a hurry and served to those on gluten free and/or vegetarian diet. I brought this dish to a housewarming party and it was a big hit! So enjoy :) Serves: 8-10 Prep time: 15 minutes Ingredients:  ½ can chickpeas (540mL), rinsed and drained 1 can lentils (540mL), rinsed and drained 2 stalks celery, chopped 1 Tbsp celery leaves, chopped 1 red pepper, chopped ¾ cup cucumber, chopped ¾ cup black olives, drained and rinsed ½ cup feta cheese, crumbled or diced ½ tsp dried oregano 1/3 cup olive oil 2 Tbsp red wine vinegar (adjust...

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Mediterranean Lentil Salad with Goat Cheese

Sometimes simplicity is the best thing! This recipe happened almost by accident with wanting to use up goat cheese and choosing to use canned lentils so that I could avoid using the stove on a hot summer day. This is the perfect recipe to bring to a potluck or have as a side dish for an outdoor BBQ. Serves: 8-10 Prep Time: 10-15 minutes Ingredients: 1 – 540mL can of lentils, rinsed and drained ½ cucumber, chopped 1 pint of cherry tomatoes ¼ cup fresh goat cheese ¼ cup olive oil 2 Tbsp of red wine vinegar ½ tsp dried oregano Fresh ground pepper to taste Instructions: 1. In a large bowl, combine all ingredients. 2. Stir in olive oil, red...

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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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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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Andrea’s Avocado & Quinoa Salad

This is a delicious and nutritious recipe that I made for a holiday potluck. It was a huge hit! With nice versatility, this Avocado and Quinoa salad can be used as a side starch dish, a starter or a salad. Prep time: 15 minutes Cook time: 15 minutes Servings: 6 Ingredients: 1 cup quinoa 2 cups of water 3 cups of diced or cherry tomatoes, halved ½ cup diced red onion ¼ cup chopped fresh cilantro ½ cup diced cucumber 6 cups of baby spinach leaves 2 avocados –peeled, pitted and sliced ¼ cup limejuice ½ cup olive oil Salt and pepper to taste Directions 1. Cook quinoa as per package instructions (or see my previous blog post) 2. Chop veggies and set aside in a large bowl 3. Transfer quinoa to a...

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