Category: Recipes

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.  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.

 

 

 

 

 

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?

Boost your snack with berries.

Are you snacking more often? You’re not alone! Canadians love their snacks, and many would like to pick healthier options between meals. You can boost your nutrient intake by snacking on colorful fresh berries including strawberries.  Did you know California strawberries are picked in peak season and readily available in grocery stores? Strawberries are a tasty, healthy, convenient snack any time of day and you can also use them to bring on a burst of flavour in your snacks and meals.  Try this tasty, easy arugula and strawberry salad and enjoy it at home or carry it with you for eating on the go.

Recipe: Tasty Arugula and Strawberry Salad

This tasty salad is chef inspired and dietitian approved! Layers of fresh greens like Arugula, fresh juicy strawberries, sharp cheese topped with tangy sweet vinaigrette dressing make it a staple in my menu.

Here is how I like to put it together:


Image of Arugula Strawberry Salad with strawberries in foreground. L.Weiler RD

Ingredients

  • Arugula (3 cups)
  • Strawberries (8 berries halved )
  • Red onion slices (1/4 cup)
  • Sharp cheese shredded to taste (cheddar or parmesan); (2 Tbsp)
  • Cider or balsamic vinaigrette dressing* (3 Tbsp)

Serves 2 (110 calorie snacks)

* Cider Vinaigrette:

    • 2 Tbsp vegetable oil
    • 2 Tbsp apple cider vinegar
    • 2 Tbsp water
    • 1 teaspoon Dijon mustard
    • 1/8 teaspoon ground black pepper
      In a small measuring cup or jar with a lid, combine oil, vinegar, water, mustard and black pepper. Mix well.  Makes about 6 Tbsp (90 mL)

 

Balanced snacking tips


Do you love the vibrant red colour and sweet taste of ripe strawberries? @CAstrawberries  are in peak season now and readily available throughout the year (and when local strawberries are not yet in stores!). There are so many ways to enjoy them, and my new favourite snack is topping cottage cheese with a few strawberries. You get a boost of protein and calcium from the cottage cheese and the strawberries are an excellent source of Vitamin C and a source of fibre. California strawberries also make a terrific snack on their own. A serving of 8 strawberries (140 g) is only 50 calories. What’s your favourite way to eat them? #SnackOn8 #CaliforniaStrawberries

Greek Salad & Chicken Bowl

Are you looking for a tasty & healthy Caesar salad recipe that makes the grade? Check out this student made dietitian approved dish that may ‘make healthy your new favourite’ .

 Makes 5 servings of 4 cups (450 g)

 Ingredients:      

  • 13 cups (700 g) romaine lettuce, chopped
  • 2 cups (340 g) tomatoes, sliced
  • 2 cups (300 g) red pepper, chopped
  • 2 ½ cups (300 g) English cucumber, sliced
  • 1 ½ cup (200 g) pre-cooked chicken breast, diced
  • 1 large (150 g) red onion, sliced
  • 1 six inch(64 g) whole wheat pita bread, cut in pieces
  • 3 tbsp (25 g) olives
  • 3 tbsp (22 g) light feta cheese
  • 4 small (20 g) green onion, sliced

Salad Dressing:

  • 2 ½ tbsp (40 mL) olive oil
  • 2 tbsp (30 mL) lemon juice
  • 1 tsp (5 mL) red wine vinegar
  • 1 tsp (3 g) garlic, chopped
  • 1 tsp (1 g) dill weed, dried
  • ½ tsp (1 g) oregano, ground

Preparation: 

  1. Wash, rinse and dry lettuce leaves then chop into bite size pieces.
  2. Cut all other vegetables to appropriate sizes
  3. Make Dressing: Mix together oil, lemon juice, garlic, vinegar, oregano, and dill.
  4. Mix the dressing and toss all salad ingredients together.
  5. Place pre-cooked chicken pieces and pita bread pieces on top of salad.

Recipe created by: Humber College HRT Students
Image source & Nutrition Facts table: Lucia Weiler RD, PHEc, Humber College Faculty and Advisor

Quinoa Vegetable Salad

Image Source: Bigstock

Do you like eating your food from a bowl sometimes? Bowl-centric menus are one of the hottest trends in restaurants and home-cooks also love filling bowls with layers of veggies and grains. Quinoa (pronounced keen-wa) is an ancient grain from South America that is considered a complete protein. This recipe is inspired from Dietitians of Canada’s website, where it has been one of the most popular recipes. It’s simply prepared with vegetables you have on hand and the quinoa can be cooked a day ahead and kept in the fridge. Eating it out of a bowl will add to your enjoyment.

Preparation Time: 15 minutes
Cooking Time: 10 to 20 minutes
Serves: 5  servings

Ingredients

  • Quinoa, well rinsed and drained   1 cup (250 mL)
  • Cold water                                          2 cups (500 mL)
  • Tomatoes, chopped                          2 medium chopped
  • Large sprigs of parsley (leaves only) 2 springs chopped
  • English Cucumber, chopped               1/2 cucumber
  • Red or Green bell peppers, chopped  1/2 cup (125 mL)
  • Fresh Baby Arugula                              1 cup

Vinaigrette

  • Extra-virgin olive oil                   3 Tbsp (45 mL)
  • Freshly squeezed lemon juice   2 Tbsp (30 mL)
  • Hot pepper flakes (optional)     1 1/2 tsp (7 mL)
  • Freshly ground black pepper    1/2 tsp (2 mL)
  • Dried basil or oregano (optional)  1/2 tsp (2 mL)

 Preparation

  1. In a medium saucepan, over medium heat, bring quinoa and water to a boil. Reduce heat and boil gently for 10 to 15 minutes or until the white germ separates from the seed. Cover, remove from heat and let stand for 5 minutes. Remove lid, let cool and fluff with a fork.
  2. Meanwhile, in a large bowl, combine tomatoes, parsley, cucumber, bell peppers and arugula. Stir in cooled quinoa.
  3. Prepare the vinaigrette: In a small bowl, whisk together olive oil, lemon juice, hot pepper flakes (if using), salt, pepper and basil (if using).
  4. Pour vinaigrette over salad and toss to coat.

Source: Recipe modified from Dietitians of Canada UnlockFood.Ca 

 

Nutrition Information per serving:

Calories: 224 Cals, Protein: 6 g, Fat: 8 g, Carbohydrate: 28 g, Fibre: 4 g, Sodium: 100 mg
Calcium: 30 mg

Rapini with garlic, chili flakes and olives

Rapini with olives is one of my all time favourite veggie dishes. Rapini is an Italian style broccoli with a leafy head. Some say it’s like broccoli with a spicy bite. Sauteed rapini is becoming mainstream and as a dark green veg it’s also a terrific nutrition booster. Serve hot or cold. Enjoy as warm side dish or add to sandwich next day.

Ready in  15mins,  Serves 4

Ingredients

1 bunch rapini
2 tablespoons olive oil
2 cloves chopped garlic
1 chopped medium onion
10 black olives slivered
5 sundried tomatoes slivered (optional)
1⁄2 teaspoon chili flakes
freshly ground black pepper

How to make it

Wash & chop 1 bunch rapini
Bring a large pot of water to boil. Add rapini.
Boil three minutes or until crisp-tender. Drain.

Heat olive oil in a skillet on medium high heat.
Add chopped garlic, sliced onion to olive oil  saute for 5 min
Add blanched rapini, sliced olives (and sundried tomatoes if using), chili flakes and toss together, cover pan and cook three minutes.

Remove cover, season with black pepper and serve.