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Recipe Archives - Page 8 of 12 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Recipe Tag

spinach salad recipe Dietitian

Simply Spinach Salad

Who doesn’t love a good spinach salad?  I appreciate the firmer texture of the spinach leaves and enjoy how the eggs, mushrooms and yes even bacon all come together to make a delicious salad.  Another reason to enjoy this salad, spinach has an outstanding nutritional profile!  It is rich in vitamin A, C, and K, folate, calcium, magnesium, iron along with fibre and antioxidants like lutein.   Serves: 4 Prep time: 10-12 minutes   INGREDIENTS: 6 cups fresh spinach 3 hard boiled eggs, diced 5 strips of bacon, diced (optional) 6 mushrooms, sliced   1/3 cup canola oil 3 Tbsp white wine vinegar 1/8 tsp garlic powder salt and pepper to taste     INSTRUCTIONS: Clean spinach leaves thoroughly in cold water. Use salad...

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Crunchy Garlic & Parmesan Asparagus

Roasting is a simple way to cook extremely flavourful veggies! In my last blog, I explored the numerous nutrition benefits to having your veggies roasted opposed to raw or boiled. This recipe was put together in a matter of minutes when a friend was visiting for dinner.  We wanted to roast asparagus, instead of steaming them, to enjoy extra flavour along with an exceptional crunch. They turned out so well!  Hope you enjoy the recipe.   Serves: 4 Prep time: 10 minutes Cook time: 10-12 minutes   Ingredients: 15-20 asparagus spears, snap the ends off Drizzle with olive oil, about 1-2 Tbsp 1-2 cloves garlic, minced 2 Tbsp parmesan cheese Sprinkle salt Sprinkle fresh ground pepper   Instructions: Pre-heat oven to 400 F ...

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Broccoli & Cheddar Stuffed Chicken Breast

One of my all time favourite Julia Child quotes is, “You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients.”  I could not agree with her statement more!  However, there are times where you want to go a little above to achieve the “wow factor” from family members, guests or maybe just to impress yourself!   This recipe I put together with my mom during our traditional cooking night. We served our broccoli and cheddar stuffed chicken breast with brown rice, a side of steamed broccoli and tossed salad. Keep in mind, this is a recipe that has lots of versatility so feel encouraged...

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Dietetic Directions

Caprese Salad

Looking to dazzle your guests this holiday season in a simply elegant dish?  This D'Ambrosio family caprese salad is an easy, fresh and flavourful dish that is great as an appetizer or as a vegetable side dish.   Serves: 6 Prep time: 10 minutes   Ingredients: 2 large tomatoes, sliced 1 cup bocconcini, sliced Drizzle with olive oil on top Sprinkle aged balsamic vinegar or red wine vinegar 6-10 fresh basil leaves Season with fresh ground salt and pepper to taste   Instructions: Clean tomatoes and slice to desired thickness. Arrange tomato slices alternating with bocconcini cheese on plate. Top with basil leaves for garnish. Drizzle with olive oil and sprinkle with balsamic vinegar. Usually I use a ratio of twice as much...

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Fresh & Zesty Guacamole

It’s a siesta and you cannot be without a really tasty guacamole recipe!  Here is my favourite recipe that takes fajitas to a whole new level of delicious.  Enjoy these heart healthy monounsaturated fats in this delicious guac!   Serves: 6-8 Prep time: 10-15 minutes   Ingredients: 3 ripe avocados 1/4 cup red onion, chopped 2 tomatoes, diced ½ cup fresh cilantro, chopped 1 clove garlic, minced 1 medium lime, squeeze all juice out salt and fresh ground pepper to taste   Instructions: Cut avocado and remove the pit.  Scoop out avocado into a medium bowl and mash to desired texture. Some prefer chunky guacamole and other prefer smooth.  Now add in onion, tomatoes, cilantro, garlic. Stir to combine ingredients. Cut...

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You’ll Love Kale Chips!

If you have not made your own homemade kale chips you are certainly missing out!  These crunchy, crispy little greens are a real treat to your taste buds.   Prep time: 15 minutes Cook time:  8-10 minutes Serves: 2   Ingredients: 4 cups raw kale, chopped 1 Tbsp olive oil sprinkle of salt, if desired   Instructions: Pre-heat oven to 350F. Remove tough stems of the kale and the ribbing. Chop kale into bite sized pieces. Clean kale leaves in cold water and dry in salad spinner. Spread kale leaves evenly on baking sheets so they are not overlapping too much. Drizzle olive oil over leaves or you can coat kale in olive oil before spreading on baking...

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Warm Strawberry, Blackberry Crumble

Who doesn’t love a homemade apple crisp or a wild berry crumble?  There is unlimited versatility to use whatever seasonal fruit is available.   You can also use frozen fruit instead of the fresh and save time in washing and chopping. Warm crumble is best served over vanilla ice cream and enjoyed with family.   Serves: 6-8 Prep time: 10 minutes Cook time: 40-45 minutes   Ingredients:   4 cups of fresh strawberries, sliced 1 cup of blackberries 1 Tbsp sugar (will be mixed with berries) 2 Tbsp flour (will be mixed with berries) 1 Tbsp lemon juice ½ cup flour (will be used for topping) ½ cup whole oats ½ cup brown sugar ½ tsp cinnamon 1/3 cup butter or margarine   Instructions: Pre-heat oven to 375F. ...

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Wheat Berry Entrée Salad

  Increasing your veggie intake is a healthy idea, but it is important to ensure that you are maintaining balance by including a carbohydrate (your source of energy) and protein as well (to keep you feeling full).  This salad includes the chewy and delicious wheat berries, which are source of fibre and includes nuts for protein.  Feta cheese and fresh parsley are optional (but recommended) additions!   Serves: 5-7 Prep time: 15 minutes   Ingredients: 5 cups fresh greens (your choice- green lettuce, endive, romaine, kale) 1 large carrot, peeled and graded 1 cup black olives, rinsed and drained ½ red pepper, chopped 1 cucumber, peeled and sliced ½ cup walnuts, roasted ½ cup wheat berries (cooked according to package...

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dietitian recipes

Whole Grain Spaghetti with Tomato Clam Sauce

It is so empowering to be able to make your own tomato sauce!  You can then portion or freeze extra sauce and then simply defrost and cook up a fresh batch of pasta for an easy meal with a side salad.  As a seafood fan, I enjoy the baby clams that pack a healthy protein punch.  This is a meal that is sure to impress guests at your next dinner party.   Serves: 4 Prep time: 10 minutes Cook time: 20 minutes   Ingredients 1 package whole grain spaghetti 2 Tbsp olive oil 2 cloves fresh garlic, minced ¼ tsp crushed red pepper flakes ¼ tsp oregano ½ onion, chopped ½ red pepper, chopped ¼ cup red wine 14 oz can of...

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