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Recipe Archives - Page 5 of 11 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Recipe Tag

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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strawberry goat cheese kale salad

Strawberry Kale Salad with Honey Goat cheese

Do you find yourself reluctant to try kale as a salad out of fear that it will taste too bitter? Kale greens are actually a perfect compliment to sweet flavours like fruits and savory flavours like goat cheese. Hope you enjoy those fresh foods this summer outdoors with the BBQ sizzling and surrounded by family and friends.  Curious how kale compares nutritionally to romaine, spinach salad and arugala click here.   Serves: 4 Prep time: 10 minutes   INGREDIENTS: 4 cups fresh kale, stems removed & chopped 1 cup fresh strawberries, sliced 1/3 cup honey goat cheese, crumbled ¼ cup sunflower, roasted and unsalted 1/4 cup raisins 2 Tbsp of olive oil to coat salad 1 Tbsp balsamic vinegar   INSTRUCTIONS: Clean lettuce...

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Curry Egg salad with apples, walnuts & craisins {Recipe Redux}

The Spanish word for appetizers or snacks is “tapas”.  Meals that are “tapas-style” allow you to enjoy different tastes and share with friends.   Small plates are ideal for backyard parties, bridal showers, or picnics.  This Curry Egg Salad recipe is packed with flavour, crunch and sweetness. Serve on mini pitas or whole grain crackers or on a wrap as part of a meal.   Serves: 4 Prep time: 10 minutes Cook time: 10 minutes   Ingredients: 6 hard boiled eggs (see here for making perfect hard boiled egg) ¼ cup low fat mayonnaise ½ tsp curry powder 1 medium apple, diced with skin on 1 long celery stick, chopped 3 Tbsp craisins or raisins ¼ cup unsalted walnuts, roasted, chopped Salt and pepper to taste   Serve on...

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Spring Fresh Egg Drop Soup

Spring is in the air and produce is fresh and crisp!  Soups are a versatile option to use those extra veggies in the fridge.  You can also make double batches for easy leftovers on a busy night.  If you are transitioning from spring cleaning to "Spring Cooking" find out more here.   Serves: 4 Prep time: 15-20 mins Cook time: 30 mins   Ingredients: 2 tbsp cup olive oil 1 small onion, chopped 2 garlic cloves, thinly sliced 1/2 cup celery, sliced 1 large carrot, sliced 1 red pepper, diced 4 cups of low-sodium chicken  broth or veggie broth 1 cup mushrooms, sliced 6-10 asparagus spears, diced into chunks 2 large eggs 1 tbsp parmesan cheese 1 1/2 tsp fresh lemon juice 1 tbsp water Garnish: Fresh Italian parsley   Instructions: Heat the oil in a large soup...

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Valentine’s Beet & Green Pea Risotto

“Food is symbolic of love when words are inadequate” states Dr. Alan D Wolfelt. Valentine’s day is a perfect time to demonstrate your love through the art of cooking! If you have not made risotto before, do not be scared, just have time on your side! Especially if you are making beet risotto because you will be roasting your beets first in the oven. As a time saver, you can also roast them earlier in the week.  You could also roast more beets at one time since they keep well in the fridge and can be used in salads or savoury dishes.  If you are looking for a quicker risotto...

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Crunchy Rosemary Roasted Chickpeas

In a recent blog, I wrote about how 2016 is the International Year of Pulses according to the United Nations.  Pulses are members of the legume family and composed of dry peas, lentils, beans and chickpeas.  These nutritional powerhouses are both versatile and nutritious! Here's a recipe for a simple, filling and crunchy snack to take with you on those busy days.   Serves: 4-6 Prep time: 5 minutes Cook time: 40-45 minutes   INGREDIENTS: 1 can (540mL) chickpeas, rinsed and drained 2 tbsp olive oil ½ tsp dried rosemary sprinkle salt & fresh ground pepper   INSTRUCTIONS: Pre-heat oven to 400F. Combine chickpeas, olive oil, rosemary, pepper and salt and toss to coat. Spread chickpeas evenly over a non-stick baking sheet. Bake for 40-45minutes, stirring them around 20 minutes.   Note:  It's not too...

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Garlic & Rosemary Roasted Red Skinned Potatoes

Oven meals are the perfect way to keep the house nice and warm in the middle of winter. Potatoes are a nutritious addition to your diet and contain lots of fibre, potassium, magnesium and vitamin C, to name a few.  Here's a simple way to roast up some potatoes!   Ingredients: 1.5 pound bag of baby red skinned potatoes, cut into quarters 2-3 Tbsp olive oil 3 cloves of garlic, minced (optional) 1 Tbsp dried rosemary Sprinkle salt Fresh ground pepper   Instructions: Pre-heat the oven to 400 degrees. Clean potatoes and cut them into quarters. Add olive oil, garlic, rosemary, salt and pepper and toss to combine. Place coated potatoes onto a baking sheet lined with parchment...

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