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Recipe Archives - Page 9 of 11 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Recipe Tag

Honey Dijon Salmon

Salmon is a succulent protein option that absorbs the flavours of the marinade.  I am always on the hunt for easy salmon recipes that taste great!  Here is another great recipe to add to the collection, Honey Dijon Salmon.  I served mine with a side of steamed asparagus drizzled with a Dijon cream sauce and side of whole grain spaghetti.   Serves: 2 Prep time: 10 minutes Cook time: 18-20 minutes   Ingredients: 2 fresh salmon fillets (6 oz each) ½ Tbsp butter or margarine ½ Tbsp brown sugar 1 Tbsp Dijon mustard ½ Tbsp honey ½ Tbsp soya sauce 1 clove garlic, minced Salt and pepper to taste   Instructions: Pre-heat oven to 400F. In a microwavable container, melt butter for 20-30 seconds. ...

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Winter Breeze Salad

In the frigid winter months we can depend on having fresh fruits imported at reasonable prices and still packed with flavour.  Here is a simple recipe that uses readily available winter fruits and greens! Serves: 4 Prep time: 15 minutes   Ingredients: 4 cups of fresh greens (I used half spinach and half romaine lettuce) 1 orange (peeled and sliced into chunks) 1 cup blackberries 2 Tbsp craisins or dried cranberries 2 Tbsp slivered almonds, unsalted   2 Tbsp olive oil to coat salad 1 Tbsp balsamic vinegar salt to taste   INSTRUCTIONS: 1.    Clean lettuce leaves thoroughly in cold water 2.    Combine ingredients into a salad bowl 3.    Add oil and vinegar dressing to salad mix 4.    Toss salad and enjoy!...

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Zucchini Chocolate Chip Muffins

Muffins make a convenient snack option when you are on the go.  I often pair this delectable zucchini chocolate chip muffin with a yogurt or a portion of cheese.  Be sure to freeze extras to have them ready and fresh when you need them!   Serves: 12 Prep time: 15-20 minutes Cook time: 20-25 minutes   Ingredients: 1 ½ cup whole wheat flour ¾ cup white sugar 1 tsp baking soda 1 tsp cinnamon ½ tsp salt 1 egg ½ cup vegetable oil ¼ cup milk 1 tbsp lemon juice 1 tsp vanilla 1 cup shredded zucchini ½ cup chocolate chips ½ cup chopped walnuts (optional)   Instructions: Preheat oven to 350F. Combine dry ingredients into mixing bowl. In a separate bowl, mix together egg, oil, milk, lemon juice and vanilla. Stir...

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Hearty Homemade Greek Salad

Here is a simple greek salad recipe: Hearty Homemade Greek Salad, with a homemade dressing. I added chickpeas on top for added carbohydrate, protein, fibre and healthy fats. Adding a carbohydrate (or two) to your salad could make it into an entrée to fuel you during your busy day. Hearty Homemade Greek Salad Recipe: Serves: 2 Prep time: 15 minutes Ingredients: 4 cups lettuce (romaine or green leaf) 1 medium tomato, chopped ½ cucumber, chopped ½ red pepper, sliced 1 cup chickpeas, drained and rinsed from can ½ cup black olives, drained and rinsed ½ cup feta cheese, crumbled ¼ tsp Dijon mustard 2 Tbsp sunflower seeds, unsalted ¼ tsp dried oregano 1 Tbsp olive oil 1½ tsp red wine vinegar ¼ tsp dried...

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Mexican Black Bean & Avocado Salsa!

Mexican Black Bean & Avocado Salsa: This is a delicious salsa recipe that your guests will without a doubt love! I served my salsa with corn chips. If you are accommodating gluten free guests, this appetizer is a great option but you will have to ensure the chips do not contain hidden wheat ingredients. Mexican Black Bean & Avocado Salsa Recipe: Prep time: 12 minutes Serves: 15 Ingredients: 1 can black beans (19 oz), drained and rinsed 2 medium fresh tomatoes, diced 1 cup corn, frozen ¼ cup red onion, finely chopped 1 avocado, peeled and diced ¼ cup fresh cilantro, chopped 1 clove garlic, minced 2 Tbsp olive oil 1 whole lime, juiced pinch salt and fresh ground pepper to taste Instructions:...

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Oat Bran, Banana & Chocolate Chip Pancakes!

I am pleased to share this simple and delicious pancake recipe:Oat Bran, Banana & Chocolate Chip Pancakes! -That is a higher fibre alternative to your standard pancake recipe. I used oat bran, dry oatmeal and bananas for the batter and added chocolate chips for some extra sweetness. These pancakes turned out amazingly well, very moist and soft inside. This recipe has been adapted from a similar recipe from the wonderful AllRecipes.ca. Oat Bran, Banana & Chocolate Chip Pancakes Recipe: Prep time: 10 minutes Cook time: 15 minutes Serves: 4 Ingredients: 1 cup oat bran cereal, uncooked ¼ cup dry oats, uncooked ¼ cup whole wheat flour 2 teaspoons baking powder 1 tablespoon sugar ¼ teaspoon salt ¼ cup chocolate...

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Andrea’s Chocolate Quinoa Brownie Recipe!

I am excited to share this simple and delectable brownie recipe that uses cooked quinoa instead of flour! This soft, decadent recipe is also gluten free. If you don’t mention that the recipe uses quinoa your guests would never even know! ;) Serves: 12 Prep time: 10 minutes Cook time: 30-34 minutes Ingredients: ½ cup rinsed quinoa 1 cup water ¾ cup sugar ½ cup cocoa powder 1 tsp baking powder ¼ cup 1% milk 2 Tbsp canola oil 2 eggs 1 tsp vanilla Instructions: 1. Combine ½ cup quinoa and 1 cup of water and bring to a boil and then reduce to simmer. Cover and cook for about 20 minutes or until water has evaporated. Let stand 5...

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Simple Brie & Pear Salad

Simple Brie & Pear Salad: Sometimes simplicity is the best thing!  This is a 7 ingredient salad that is sure to be a crowd pleaser! Remember when making your own vinaigrette, use 2 parts olive oil to 1 part balsamic vinegar.  Choose dark green veggies for a magnesium boost (Click here for health benefits). Serves: 4 Prep time: 10 minutes Ingredients: 4 cups fresh greens, your choice 1 medium pear, sliced 1 Tbsp raisins or crasins 4 ounces of Brie cheese, cubed 2 Tbsp of olive oil to coat salad 1 Tbsp balsamic vinegar 1 Tbsp sunflower seeds, unsalted   salt to taste Instructions: 1.    Clean lettuce leaves thoroughly in cold water 2.    Combine ingredients into a salad bowl 3.    Add oil and vinegar dressing to salad mix 4.    Toss salad and enjoy!...

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Black Bean Quinoa

In honour of Celiac Awareness month, I have one of my favourite quinoa recipes; Black Bean Quinoa !  This is the perfect dish to bring to a potluck or to prepare in advance for work or school lunches.  Quinoa is a whole grain that contains all 8 essential amino acids, which makes it a great protein source for vegetarians and vegans.  Interestingly, soybeans are the only other plant protein that contains all 8 essential amino acids.  For information on quinoa, see my previous post ‘the year of quinoa is 2013’. Black Bean Quinoa Recipe: Prep Time: 15 minutes Cook Time: 20 minutes Serves: 6-8 Ingredients: 1 cup quinoa, rinsed A (1) can black beans (drained and rinsed) 1 ½ cup frozen corn kernels, rinsed 1 medium red pepper, chopped ¼...

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