Vegetarian Archives - Page 2 of 3 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
archive,paged,tag,tag-vegetarian,tag-19,paged-2,tag-paged-2,eltd-core-1.0,averly-ver-1.4,eltd-smooth-scroll,eltd-smooth-page-transitions,eltd-mimic-ajax,eltd-grid-1200,eltd-blog-installed,eltd-main-style1,eltd-header-standard,eltd-sticky-header-on-scroll-down-up,eltd-default-mobile-header,eltd-sticky-up-mobile-header,eltd-dropdown-default,eltd-dark-header,eltd-fullscreen-search eltd-search-fade,wpb-js-composer js-comp-ver-4.12.1,vc_responsive

Vegetarian Tag

Chia seeds

Eat Some Cha Cha Cha Chia Seeds!

Do you remember the chia pet phenomenon back in early 90s? With that catchy jingle and those captivating commercials where the chia pet would sprout before our eyes?  Well, little did we know that those little chia seeds were an ancient dietary staple for Aztec civilizations which would later emerge in North America as a Super Food. Today, I will explore the health and nutritional benefits behind that mighty chia seed and explain how to get some chia into your diet. In my next blog post I will be comparing chia seeds to hemp and flax seeds! Chia seeds are part of the mint family and are native to...

Read More

Mediterranean Lentil Salad with Goat Cheese

Sometimes simplicity is the best thing! This recipe happened almost by accident with wanting to use up goat cheese and choosing to use canned lentils so that I could avoid using the stove on a hot summer day. This is the perfect recipe to bring to a potluck or have as a side dish for an outdoor BBQ. Check out my other recipes for lentil salads here! Mediterranean Lentil Salad with Goat Cheese Recipe: Serves: 8-10 Prep Time: 10-15 minutes Ingredients: 1 – 540mL can of lentils, rinsed and drained ½ cucumber, chopped 1 pint of cherry tomatoes ¼ cup fresh goat cheese 2 Tbsp of red wine vinegar ¼ cup olive oil ½ tsp dried oregano Fresh ground...

Read More
Hemp hearts

How About Some Hemp Hearts?

The concept of a ‘super-food’ is an emerging phenomenon and encompasses foods with an extraordinary nutritional profile along with associated health benefits. Hemp is considered one of the world's most nutritious plants and definitely a ‘super-food’ you want in your pantry! What is Hemp? Hemp is a tall plant; in fact, the hemp plant can grow up to 18 feet high! Hemp has a strong, fibrous stalk and tiny, edible seeds known as hemp seeds or shelled as hemp hearts. It can be eaten whole, pressed into an edible oil, or ground into flour for baking. Hemp has been cultivated as food for over 5,000 years and is a...

Read More

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:...

Read More

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...

Read More
Cooking with Tofu

Interested in Cooking with Tofu? -Vegetarian cooking

Would you like to add tofu to the menu but are unsure how?  Today, we will explore the tremendous versatility or ‘chameleon qualities’ of tofu along with its nutritional profile. First, we must define tofu.  Tofu is made from soybeans, water and a curdling agent that is used to extract the solid proteins before it is pressed into a block.  Tofu has origins in China dating back approximately 2,000 years!  Tofu is extremely popular in vegetarian cooking and comes in two main kinds:  soft or silken tofu and firm or regular tofu. Want to learn how to cook with tofu? Look no further! Click To Tweet Notes on Preparing Tofu: Vegetarian cooking Tofu can be found in the produce section of the grocery store Before cooking with...

Read More

D’Ambrosio Family Risotto Recipe!

This is a 'tried and true', delicious family recipe that you will love!   Make sure you have a little extra TIME because risotto is a more 'labour-intensive' recipe, but well worth it. See more recipes for risotto here! Recipe: Prep time: 20 minutes Cook time: 40 minutes Serving: 6 Ingredients: 4 cups of vegetable stock 2 Tbsp olive oil 1 cup of Arborio rice 2 cloves of garlic, minced 1 medium onion, chopped 2 celery stalks, chopped 1 red pepper, chopped 1 cup mushrooms, thinly sliced 1 tsp dried oregano ¼ cup sundried tomatoes (drained and chopped) ½ cup parmesan cheese salt and pepper to taste   Instructions: 1. Bring 4 cups of vegetable stock to boil in a pan, then reduce heat and simmer on low heat. 2. Heat oil in...

Read More

Easiest Greek Lentil Salad

As part of February's "heart health month," I would like to share quite possibly the EASIEST Greek Lentil Salad. Makes a great fibre and protein-paced lunch along with a glass of low-fat milk (or yogurt) and a fruit.  Presto! Easy, right? Serves: 6 Prep time: 10 minutes   Ingredients: 1 – 540mL can of lentils, rinsed and drained ½ cup of calamata olives, sliced or whole ¼ cup red onion, chopped fine 1 cup of cherry tomatoes, halved ½ cup red or green peppers, sliced 1 cup cucumber, diced ¼ cup of feta cheese, cubed ¼ fresh parsley, chopped ¼ cup olive oil 2 Tbsp of red wine vinegar ½ tsp dried oregano Instructions: 1. In a large bowl, combine all ingredients Enjoy :)...

Read More

Ginger and Cilantro Red Lentil Soup

Ginger and Cilantro Red Lentil Soup is one of my all time favourite soup recipes!  It is so hearty that it can be consumed as a meal or in a smaller portion as a starter.  Be sure to taste it before serving in case it needs some more lemon juice or ginger to taste. Serves: 4 Prep Time: 20 minutes Cook time: 40 minutes Ingredients 1 ½ L of chicken broth (ready made or homemade) 1 cup red lentils (dried) 1 medium onion, chopped 1 small sweet potato, chopped 1 red pepper, chopped 1 cup broccoli, chopped 2 cloves of garlic, minced 1 Tbsp lemon juice ¼ tsp ground ginger or 1 tsp fresh ginger, minced 2 Tbsp olive oil Directions: 1. Sweat onion in olive...

Read More