Category: Recipes

Brussels Sprout with Crisp Gnocchi

Makes: 6 servings  Time to make : 20 minutes

  

Brussels sprouts are a hardy vegetable that some people find challenging to cook. But because they offer so much goodness it’s worth finding ways to enjoy them more often. Here is an easy and tasty recipe that you can prepare from your pantry staples in one pot and enjoy within 20 minutes.

Did you know that brussels sprouts are very high in vitamin C and are a source of fibre, iron, potassium and folate. Adapted from NYT cooking, as a dietitian I boosted the veggies, used healthy cooking oil and added a twist of lemon juice to brighten the flavour and help the body absorb iron from the brussels sprouts.

Ingredients: 

1½  pounds (580 g) brussels sprouts
½   lemon (zested and juiced)
¼  cup extra-virgin olive oil
½  teaspoon ground black pepper
½  teaspoon red-pepper flakes
1 pound (450 g) package shelf-stable or refrigerated potato gnocchi
3 tablespoons of olive oil divided
Freshly grated Parmesan, for serving
Salt to taste

Method:

  • Trim and halve the brussels sprouts.
  • Grate ½ lemon – should have about 1 teaspoon. Squeeze the lemon –you should have about 1 Tbsp
  • In a large skillet, heat 2 tablespoons olive oil over medium-high. Add the brussels sprouts, season with a generous grind of pepper. Arrange the brussels sprouts in an even layer, cut-side down. Scatter the lemon zest over the top and cook, undisturbed, until the brussels sprouts are well browned underneath, 3 to 5 minutes.
  • Add the red-pepper flakes, stir and cook until the brussels sprouts are crisp-tender, 2 to 3 minutes. Transfer to a medium bowl.
  • In the same skillet, heat the remaining 1 tablespoon olive oil over medium-high. Break up any gnocchi that are stuck together, add them to the pan and cook, covered and undisturbed, until golden brown on one side, 2 to 4 minutes. If it’s sticking you may wish to add ½ cup water to help it cook for 1 to 2 minutes.
  • Stir in the brussels sprouts until warmed through. Serve with grated Parmesan.

Tasty Tomato Soup

This tasty and hearty tomato soup is an all time favourite that you can put together in just 5 minutes.  It’s also budget friendly & nutritious providing veggies & protein. Toss a few pantry staples into a pot, cook for 30 min over a stove and enjoy.

PREP 5 mins COOK 30 min
Makes 5 servings  (1.5 cups / 375 mL each) 

Ingredients:

  • 1 tablespoon vegetable oil
  • 1 large onion, chopped
  • 2 cloves garlic if, chopped
  • 1 can (28 oz/ 780 ml) tomatoes
  • 1 can (19 oz / 540 mL) white kidney beans, drained & rinsed
  • 1/4 tsp black pepper
  • 1 tsp dried basil or oregano
  • 2 cup water or low sodium broth
  • Pinch of salt to taste

Method:

  1. In a pot, combine oil, onion, garlic and sauté for 3-5 min
  2. Add the large can of tomatoes & rinsed can of beans.
  3. Add dried herbs, pepper, water or broth and simmer for about 30 minutes.

Video of how to make it.  Tomato Soup Recipe Cooking IMG_4184

Kitchen & Nutrition Notes:

  • White kidney beans are also called Cannellini beans are large white beans . They are popular in Italian cuisine, particularly in Tuscan dishes. Beans are inexpensive and a great way to boost plant based protein and fibre.
  • Tomatoes’ red pigment comes from lycopene which has antioxidant properties. Foods rich in the red pigment lycopene like tomatoes, have been shown to protect against some kinds of cancer.

Cauliflower lentil curry (or soup)

 

Are you looking to improve your plant based eating? Dietitian’s TIP 👉 Adding lentils is a simple way to boost plant protein. Here is adding a half a cup of red lentils to cauliflower curry. Instead of curry you can just use a veggie broth for a wonderful cauliflower soup. Shout out to me with your plant-based eating question!  I’m ready to support you with our new personalized nutrition coaching program!

Brief video download of cauliflower lentil curry recipe in progress

Recipe cauliflower & red lentils

Ingredients:

1 Tbsp olive oil
1 medium onion diced
2 cloves garlic minced
1 tbsp ginger minced
2-3 TBsp curry powder**
1/2 cup red lentils rinsed & drained
5 cups cauliflower chopped
1.5 cups water
1 400ml can coconut milk **
1/4 cup cilantro or parsley chopped

** soup variation
⁃ omit curry powder
⁃ Omit coconut milk & use veggie broth instead

Method:

1. In a large pot heat up olive oil sautée onion and garlic for 5 min
2. Add ginger & curry powder cook for 3 min
3. Add cauliflower, lentils, water & coconut milk. Mix well & cook for 20 min
4. Serve & top w cilantro or parsley & Enjoy.

Brussels Sprouts and Carrot Bake


Image Source: Foodland Ontario

A hearty side dish of wholesome brussels sprouts and carrots in a honey mustard glaze topped with nuts and optional cheese.  Recipe inspired by Foodland Ontario and modified by Registered Dietitian and professional Home Economist to suit vegetarian and vegan dietary preferences.

6 servings (190 g per serving)

Ingredients

  • 1.5 lb (680 g) Brussels sprouts, trimmed
  • 2 large (150 g) carrots chopped
  • 1 large (150 g) onion, chopped
  • 1/4 tsp (1 mL) hot pepper flakes (optional)
  • 1 tbsp (15 mL) Honey
  • 1 tsp (5 mL) Dijon mustard
  • Pinch each pepper and salt (optional)
  • 2/3 cup (70 g) walnuts, chopped
  • 1/2 cup (125 mL) grated Swiss or Mozzarella cheese (optional – omit for Vegan version)

Method

  1. Trim Brussels sprouts & wash well. Cut carrots into 1-inch (2.5 cm) pieces.
  2. In a large oven proof pot of simmering water, cook Brussels sprouts and carrots for 3-5 minutes or until desired tenderness. Drain well and set aside.
  3. Chop onion.
  4. To the pot, add 1 tsp vegetable oil and sautee onions till softened and very light golden brown – about 5 minutes.
  5. Stir in honey, mustard, pepper and salt (if using)
  6. Add reserved Brussels sprouts and carrots; toss to coat well.
  7. Sprinkle with chopped walnuts and grated cheese (if using). Bake on middle rack of 400°F (200°C) oven for 3 minutes or until cheese is melted.

Cooking Tip: If skillet handle is not heat resistant, wrap in foil.

Nutrition Facts* per serving (190 g)

Calories: 180
Fat: 10 grams
Carbohydrates: 19 grams
Protein: 8 grams
Source of 21 vitamins and minerals.

*Nutrition Facts provided using professional recipe software analysis.

Zucchini Sauce with Pasta

Recipe by Lucia Weiler RD;  www.WeilerNutrition.com

Bountiful zucchini is shredded and caramelized into a tasty pasta sauce with a little bit of milk and cheese. This pasta takes just minutes to make and uses the simplest ingredients including lots of zucchini. Bonus? It’s a recipe full of veggies and kid approved.
Serving Idea: Serve with your favourite protein such as lean chicken, fish or tofu.

Makes 4 servings      Prep time 10 min.    Cook time 10 min.

Ingredients:

  • 3 cups (250 g) dried penne pasta
  • 1 lb (450 g) zucchini (about 2-3 medium) trimmed and shredded or grated
  • 1 cup (160 g) large onion grated
  • 2  cloves garlic minced
  • 1 tbsp (15 ml) vegetable oil
  • 1/2 cup (125 mL) milk (2 % MF)
  • 1/4 cup (60 mL) freshly grated parmesan cheese
  • 1/4 tsp (1 mL)  freshly ground black pepper
  • pinch salt
  • pinch grated nutmeg (optional)
  • few leaves basil, chopped for garnish (optional)

Method:

  1. Bring to boil a large pot of water and cook pasta according to package directions. Just before draining, reserve 1 cup (250 mL) of the pasta cooking water. Drain.
  2. Shred or grate the onion and the zucchini.
  3. In a deep large skillet heat oil over medium heat. Add the shredded zucchini and onion. Stir and sauté until wilted (about 5 min). Cover the pan and sauté for a few more minutes until soft.
  4. Stir in the milk and bring to a gentle simmer.  Stir in the parmesan cheese, black pepper, nutmeg (if using) and salt to taste.
  5. Add the cooked pasta to the skillet with the zucchini sauce. Add 1/4 cup of reserved pasta water (or more if need) to thin the sauce.  Add the basil and sprinkle with hot pepper flakes (if using).
  6. Transfer to a bowl, serve and enjoy!

Recipe Notes:

Variations: Adult tastes may like adding ½ tsp crushed red pepper flakes.

Shredding veggies makes them appear like long strips while a grating them makes smaller fragments. If you prefer longer, textured veggies use a mandolin to shred instead of the standard household grater.

Nutrition Facts per one serving (290 grams) Calories 340; Fat 7 g; Carbohydrates 56 g; Protein 14 g; Source of 16 Vitamins and Minerals

Oven Baked Pasta

Melt in your mouth and full of veggies this oven baked pasta full is the comfort food of the day.  Inspired by a fave cookbook from Chef David Rocco, but veggie boosted to become a #dietitanapproved recipe. Here is how I made it:
👉INGREDIENTS
  • 1/2 lb (250g) rigatoni pasta ;
  • 3 tbsp (45 mL)  olive oil,
  • 1 large eggplant cut in small cubes ,
  • 1 leek sliced, 1 cup frozen spinach (150g) ;
  • 15 each – black olives & sundried tomatoes chopped,
  • 1 bottle (675 ml) tomato purée,
  • 1/2 lb (250 g) mozzarella cheese grated.
  • Hot pepper flakes (optional)

👉METHOD

  1. Cook pasta according to package direction (reserve 1/2 cup pasta water).
  2. In a pot heat olive oil, sautée leek, garlic; add eggplant & spinach cook for 10 min. Add tomato purée & cheese. (Rinse purée bottle w reserved pasta water & add to pot) Mix in cooked pasta & transfer the whole mixture to a shallow baking dish.
  3. Bake 20 min @ 400F.

    Serves 6. What’s your favourite pasta dish? #morethanfood #dietitiansarekey #cook #familymeals

Purple Cabbage & Potato Curry (Aloo Gobi)

  

Aloo Gobi is a classic Indian dish of potatoes and cauliflower. In this Canadian version inspired by Anita Stewart we swap in cabbage instead of cauliflower, but both can be called gobi!  Since I had purple cabbage on hand that’s what I used but any cabbage will do.  Either way it’s a one pot, super simple, comforting dish that’s full of flavour and ready in 30 minutes flat.  Serve it as a side dish with a slice of lean meat, chicken, fish or tofu. Scroll on for step by step on how to make it.

Ingredients:

Spice mixture: 

  • 1 tsp (5 mL) cumin
  • 1 tsp (5 mL) garam masala
  • ½ tsp ( 2mL) mustard seed (optional)
  • ½ tsp (2 mL) tumeric
  • ½ tsp (2 mL) cayenne pepper or hot pepper flakes

Veggies:

  • 2 tbsp (30 mL) vegetable oil
  • 1 medium cooking onion, chopped
  • 2 cloves of garlic, minced
  • 4 cups (1L) potato cubed
  • 4 cups (1L) shredded cabbage
  • 1 tbsp (15mL) fresh ginger, grated
  • 1 cup (250 mL) water
  • Black pepper (ground)

Method:

  1. Heat oil in a large skillet over medium-high heat. Add the onions and garlic and cook until fragrant for a few minutes.
  2. Add the spice mixture (cumin, garam masala, mustard seed, turmeric, and cayenne and cook until toasted, 1 minute more. )
  3. Add potatoes, ginger, cabbage and water.  Season with ground black pepper and pinch of salt to taste.
     
  4. Reduce heat and cook, covered, until potatoes and cabbage are tender, 15 minutes.
  5. Enjoy  with a slice of lean meat, chicken, fish or tofu.

 

 

 

 

 

How to peel a pomegranate

Are you looking to add a pop of colour & burst of flavour to your salads & roasted veggies? Pomegranate seeds are all the rage. Getting to the seeds can be messy, but by removing them under water you keep the seeds from taking over your kitchen. Scroll on for my tips on how to get to the best part of this tasty fruit.

  1. Cut off the top of the pomegranate with a sharp knife. (The top is end is crown shaped, not flat)
  2. Cut into the skin of the pomegranate from top to bottom and place pomegranate in a large bowl of water. Be sure its fully covered to keep the juices from splattering.
  3. Pull apart the fruit under water to expose the seeds and separate them from the membrane. The seeds tend to sink in water while the white membrane holding the seeds floats to the top. Just skim it off. Drain the seeds & enjoy as is, or add to salads & roasted veggies.

How do you like to eat pomegranate?

Googly eye strawberries

Fruit with eyes?  Now that changes everything! Kids love these fun and spooky treats all year round, but they are right on theme for Halloween. Strawberries are a tasty, healthy, convenient snack any time of day. You can also use them to add a burst of flavour in your snacks and meals. To make these funny faces, take some fresh @castrawberries and line them up with the green leafy part on top to make it look like tufts of ‘hair’.  Then, strategically place a couple of googly eyes (small sugar drops available in bulk food stores) on the strawberry’s ‘face’ and add a small chocolate chip ‘nose’.  You may want to make a slight cut in the berry and place the eyes and nose a little below the fruit’s surface to keep them in place. A tray of these googly eyed strawberry faces will disappear fast and bring smiles to everyone.  What’s your favourite googly eye fruit? #SnackOn8  #Dietitian

Pumpkin Spice Latte

Do you love pumpkin flavoured beverages? Here is a tasty & better for you version that’s homemade & dietitian approved.
Enjoy as flavoured milk or add it to brewed coffee for a tasty latte. Scroll on for how to make it. ⁣

Yields 3 servings. ⁣

Ingredients:

  • 2 cups skim milk
  • 4 Tbsp pumpkin puree
  • 1 tsp pumpkin spice
  • 1 tsp vanilla
  • 1 tsp maple syrup. ⁣

Preparation:

  1. In a large measuring cup or bowl, warm the milk in the microwave for 3 minutes on medium high.
  2. Add pumpkin puree and whisk it into the warm milk.
  3. Add 1 tsp pumpkin spice, 1 tsp vanilla and 1 tsp maple syrup to the ‘pumpkin milk’.
  4. Mix well to keep pumpkin purée from settling on the bottom of this flavoured milk.⁣⁣
  5. Enjoy as ‘pumpkin milk’ or add to freshly brewed coffee for a delicious latte. Top with frothed milk & sprinkle with ground cinnamon or nutmeg. ⁣
    How do you like your pumpkin spice drinks?