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Recipe Archives - Page 3 of 9 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Recipe Tag

Succulent Thyme Panko Sole

If you follow my blog or my Instagram, you know that I am all about delicious foods that can be made with minimal ingredients.  This succulent thyme panko sole recipe is no exception!  Sole fillets are a staple protein option in my freezer because they can be thawed and ready in under 15 minutes for dinner.   Prep time: 5-10 minutes Cook time: 6-10 minutes Serves: 4   Ingredients: 4 Sole fillets, skinless 3 tbsp Dijon mustard 1 tbsp Sprinkle of thyme ½ cup Panko breadcrumbs 2 tbsp Olive oil or butter Optional: Salt and pepper seasoning as desired   Instructions: When sole is thawed, pat dry with a paper towel. Spread thin layer of Dijon mustard on both sides of the fillet and sprinkle with dried...

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Mini Pesto Pizzas with Chickpea Flour {Recipe Redux}

Every healthy recipe deserves to be delicious. Healthy eating also warrants being budget-friendly!  As a way of kicking off 2017, I will share one of my favourite economical meals that cost under $3 per serving.  Be sure to make extra’s because these mini pesto pizzas make terrific leftovers and are a big hit for both big and little kids. By using chickpea flour, you will benefit from extra protein and fibre to keep you feeling full for longer.   Serving: 2- 3 (total yield 12 mini pizzas) Prep time: 15-20 minutes Cook time: 45 minutes   Ingredients: ¾ cup chickpea flour ¾ cup warm water (not hot) 2 tbsp olive oil 1/8 tsp salt ½ cup pizza sauce ¼ cup pesto Toppings of choice (my favourite: sundried...

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Carrot Ginger Sweet Potato Soup

Just in time for the holidays, or really any time of year, I have my new favourite soup!  This Carrot Ginger Sweet Potato soup will not only warm you and dazzle your taste buds, but it will also boost your beta carotene intake.  Vitamin A helps to support our eyesight, regulates our immune system and keeps our skin healthy, read more about orange foods to boost your health here.   Prep time: 15-20 minutes Cook time: 30-35 minutes Serves: 4-6   Ingredients: 1 Tbsp olive oil 1 small onion, chopped 2 stalks celery, chopped 1 sweet potato, peeled and cubed 5-6 large carrots, peeled and chopped 2 cloves of garlic, minced 2 Tbsp fresh ginger, grated 4 cups low sodium chicken or vegetable...

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Pomegranate Goat Cheese Kale Salad

Pomegranate Goat Cheese Salad

Every holiday party needs a veggie dish that can be a real attention grabber, like this pomegranate goat cheese salad!  If you are still looking for a festive, simple and delicious salad to serve your guests for Christmas, look no further.  Pomegranates are loaded with fibre and antioxidants and add the perfect sweetness and crunch to compliment the bitterness of the kale. This is also a great way to increase veggie consumption if you are hosting the holiday meal and want to incorporate mindful eating strategies.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups kale, chopped ½ cup pomegranate seeds 1 cup blackberries 1/3 cup goat cheese, crumbled 3 Tbsp craisins ¼ cup roasted, unsalted sunflower seeds 2 Tbsp olive...

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Chewy Gingersnap Cookies {Recipe Redux}

The holiday baking season is upon us!  If you are like my mother, you are baking and freezing batches of cookies and treats for holiday entertaining.  Today, I will be sharing my favourite chewy gingersnap cookie recipe.  This recipe is a soft and festive cookie that is sure to be a crowd-pleaser!   Serves: 12-16 cookies Prep time: 10-15 minutes Cook time: 8-11 minutes   Ingredients: 1/3 cup + 2 Tbsp canola oil ½ cup brown sugar ¼ cup molasses 1 egg 2 cups of whole wheat pastry flour 1 tsp baking soda 1 tsp cinnamon ½ tsp cloves 1/8 tsp nutmeg ½ tsp ground ginger ¼ tsp salt   Instructions: Preheat oven to 375 degrees. In a mixing bowl, combine canola oil and sugar and...

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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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15 favourite lunches

15 Favourite Packed Lunches (ready in 15 minutes)

Now that you've mastered three steps to packed lunches, you're likely looking for some extra lunchbox inspiration!  Here are my 15 favourite lunches, ready in 15 minutes or less.  Click on blue lunch titles for a hyperlinks to the recipe!   Andrea’s 15 Favourite Lunches!   Check out Andrea's 15 favourite lunches! Click To Tweet   Easiest Greek Lentil salad:  This is my favourite option for a filling lunch loaded with fibre and protein. Simply rinsed and drain canned lentils and toss in veggies and a simple olive oil and vinegar dressing. Time-saving Tip: Use veggies that you have pre-cut on a weekend to speed up the prep time. Portion into lunch containers for later in the...

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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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