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

Stuffed Shells with Lentils

Lentil & Mushroom-Stuffed Shells with Italian Sausage

Want an easy way to save on your grocery bill?  Look no further than adding lentils to extend your meat dishes or as a meatless alternative. This Lentil & Mushroom-Stuffed Shells recipe is a variation of my Chorizo Stuffed Jumbo Shells but instead with the addition of lentils and a lot of finely chopped mushrooms. Leftovers are also easy and delicious with this meal! In case you are unfamiliar, lentils are little edible seeds grown in a pod and part of the legume family. They are incredibly versatile and take on the flavour of the dish. In just ½ cup serving, there are 12 grams of protein and...

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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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garlic herb salmon

Garlic & Herb Salmon with Sunflower Seeds

{20 min meal} I’m all about simplicity when it comes to cooking. I love to use minimal ingredients and create dishes that taste great. This Garlic Herb Salmon recipe is a spin on my Seared Salmon with Walnut Parsley Gremolata. That is basically a fancy way of saying chop up garlic with fresh herbs and add nuts or seed for crunch. I have also done this recipe using different types of white fish like sole, cod and haddock.  You can serve your salmon on a bed of a whole grain like quinoa, brown rice or bulgur.   Serves: 2 Prep time: 5-10 minutes Cook time: 6-8 minutes   Ingredients: 2 salmon fillets (about 200 gram each), fresh or...

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Sweet potato pear soup

Simple Sweet Potato & Pear Soup

Is there anything better than a hot bowl of soup on a cold day? This simple sweet potato pear soup is the perfect blend of sweet and savoury to create a sensation that is sure to excite your taste buds. If you are new to making soups this is a basic recipe that requires few ingredients. You can also dress up your soup with cool toppings. I like using roasted nuts or seeds, fresh herbs (like parsley or cilantro) and lime wedges. This soup freezes well, making it an ideal recipe to include in those "meal preparation" days on the weekend.   Serves: 4-6 Prep time: 20-30 mins Cook time: 20-30 mins   Ingredients: 1...

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balsamic roasted veggies with feta

Balsamic & Feta Roasted Winter Veggies

Do you prefer sweet or savoury meals? Why not both, together! A couple weeks ago, I contributed these Balsamic & Feta Roasted Winter Veggies to our Sunday family meal. They were a huge hit! I was thrilled and immediately shared the photo on my Instagram. The response was amazing. People loved the flavour combination and were requesting the recipe. Because you asked, I answered! Hope you enjoy this delicious recipe! I am obsessed with this meal because it’s a versatile recipe, using minimal ingredients and the veggies can be cut in advance to have a quick meal assembly. The flavour combination is a nice mix. Roasting veggies is the...

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Savoury Pumpkin Chilli {One-Pot & Vegetarian)

Savoury Pumpkin Chilli {One-Pot & Vegetarian)

Happy National Pumpkin Day! To celebrate, I will be sharing my Savoury Pumpkin Chilli recipe, a one-pot, wholesome vegetarian meal. My earliest Halloween memories involve my mom whipping up a large batch of chilli before my sisters and I went trick-or-treating. I must admit, chilli was my LEAST favourite meal. I would plead, “Can we please have something else to eat?” My mom warmly replied, “Andrea, chilli's for dinner because it’s fast on this busy night.” As an adult, I now make this one-pot meal for a quick, versatile, batch-cooking recipe. I also love freezing leftovers those busy nights.   Prep time: 10-15 minutes Cook time: 20-30 minutes Serves: 4-6   Ingredients: 1 Tbsp olive oil 1 medium onion, chopped 2 stocks...

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Sheet Pan Thyme Sweet Potatoes + Chicken

Happy first day of Fall! Who doesn’t love fall flavours and oven meals? Today, I will be featuring a sheet pan dinner! This is an awesome way of making meals simple. Two steps: Put everything on one (or two) baking sheets and into the oven. Dinner is ready in no time and with minimal cleanup! If possible, I recommend prepping ingredients in advance by chopping up veggies and putting them in plastic or glass containers. This way you can come home, toss veggies with oil and thyme and into the oven. Marinating chicken can also be done in advance, letting it sit overnight to intensify those flavours.   Serves: 3-4 Prep...

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Speedy Naan Pizzas

Cooking doesn't have to be difficult or time-consuming. After all, people are more likely to sustain lifestyle changes if these changes are enjoyable, realistic and appropriate considering your schedule. Today's recipe is one of my favourite "lazy meals". These Speedy Naan Pizzas are ready faster than take-out! Naan pizzas are also completely customizable based on your groceries on hand and/or personal preferences. I love making Greek-Style Naan Pizzas using feta, black olives, peppers and chicken or a simple Caprese Pizza with buffalo mozzarella, tomatoes and basil. Be sure to keep naan bread in the freezer for times where you need a 15-20 minute meal!  These pizzas also are...

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garlicy breakfast lentils

Garlicky Breakfast Lentils with Egg {Recipe Redux}

I love a leisurely Saturday morning complete with a hot breakfast and a cup of coffee. However, breakfast foods do not have to be limited to the morning. Like these, Garlicky Breakfast lentils; they make a great dinner and heat up well for lunch leftovers. I often encourage my clients to think about breakfast for dinner as a way of coming up with more meal ideas. Today’s recipe is nutritious, filling and perfect for any time of day.   Ps. This is a “fridge cleaner” recipe because you can toss in whatever veggies you have on hand. I used spinach, peppers, tomatoes, mushrooms and celery mainly because I had them...

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