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Recipe Archives - Page 6 of 11 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Recipe Tag

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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Chorizo Stuffed Jumbo Shells

Are looking for a crowd pleaser this holiday season? If so, be sure to try my chorizo stuffed jumbo shells! If you wish, you can prepare this recipe in stages.  The meat filling and sauce can be prepared ahead of time. You might also call upon your friendly sous-chef for some chopping and stirring assistance. This recipe makes especially tasty leftovers!   Serves: 6-8 Prep time: 30-40 minutes Cook time: 20-30 minutes (cook and bake time)   Ingredients:   Meat filling: 3 Spanish-style chorizo sausage, casing removed ¼ cup olive oil 1 clove garlic, finely chopped 1/2 small red onion, chopped 6 white mushrooms, very finely chopped ¼ cup parmesan cheese ½ cup mozzarella cheese, shredded ¼ cup fresh Italian parsley, chopped   Tomato sauce: Can use pre-made or here’s...

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Hard Boiled Eggs to Perfection

Are you a fan of eggs? I am! Nutritionally speaking, eggs are an excellent source of protein (6g per large egg), which is why they help you stay full when you add to breakfast. I encourage my clients to not skip the yolk, since this contains half the protein and most of the nutrition such as choline for brain functioning, selenium to prevent the breakdown of tissues and vitamin A for healthy skin and eyes.   Andrea’s TIP: Try batch cooking hard boiled eggs for an easy protein to add to meals or snacks!  Store hard boiled eggs covered in the fridge for up to 5-7 days.   Serves: 2 Prep and cook...

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Warm Chickpea & Kale Entrée Salad with Goat Cheese

Entrée salads are all the rage these days! Many of my clients enjoy salads for lunch or dinner but it is important to ensure that your salad is nutritionally balanced with a carbohydrate (for energy), protein (for fullness) and then lots of veggies for vitamins and minerals. Here is a delicious example of an entrée salad to meet your nutritional needs.   Serves: 2 Prep time: 15 minutes Cook time: 10 minutes   Ingredients: 2-4 Tbsp olive oil 1.5 cups chickpeas, rinsed and drained 2 Tbsp onion, chopped 1/3 cup carrots, cut into match-sticks 4-6 cups of raw kale, chopped with stems removed 1 clove garlic minced 1/3 cup goat cheese, crumbled 3 Tbsp craisins ¼ lemon, squeeze for juice sprinkle of salt...

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Eggplant Pizzas

I am thankful to have a thriving indoor Basil plant.  This fresh herb provides an extra punch of flavour to simple Italian dishes. A couple days ago I was hoping to use some of my basil to make eggplant pizzas.  Feel free to substitute zucchini instead if you want a firmer base – either way, they are simply delicious! Serves: 4 Prep time: 15 minutes Cook time: 20-25 mins   Ingredients: 1 medium eggplant Pinch of salt Olive oil for drizzling ¼ cup Tomato sauce or pizza sauce 6-10 fresh basil leaves Fresh Mozzarella cheese, grated 3 Tbsp parmesan cheese Add on’s: your veggies of choice! In this recipe I used mushrooms, diced tomatoes and coloured peppers   Instructions: Pre-heat oven to 375F. Slice...

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Grape & Feta Kale Salad

This fresh kale salad combines sweet and salty to create a delicious dish that is sure to impress just about anyone!  The Grape and Feta Kale salad is the perfect addition to your next BBQ on the patio.  Adding new recipes to your repertoire boosts cooking confidence so that you do not fear failure.  I'd like to share one of my favourite quotes by Julia Child, “The only real stumbling block is fear of failure. In cooking you've got to have a what-the-hell attitude.”   Serves: 2 Prep time: 10 minutes   Ingredients: 4 cups kale, stems removed & chopped 1 cup red seedless grapes, cut in half 1/3 cup feta cheese, crumbled 3 Tbsp unsalted sunflower seeds 3 Tbsp raisins 2 Tbsp olive oil 1 Tbsp...

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