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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 10 of 32
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Author: Andrea D’Ambrosio, RD

Qi’a Superfood: My Product Review

Did you hear there’s a new “superfood” on the market? This marketing declaration refers to foods with an impressive nutrition profile and linked with supposed health benefits. However, this term is often over-used to sell products, as demonstrated by Dr. Oz (see past blog for Dr. Oz is no Diet authority).   What is Qi’a? Qi’a (pronounced Kee-ah) a new “superfood” cereal produced by Nature’s Path that contains three main ingredients: chia seeds, hemp and buckwheat. Qi’a comes in three flavours: original, cranberry almond and apple cinnamon.   Let’s Talk Nutrition: 2 Tbsp Qi’a = 140 calories, 4 grams of fibre and 6 grams of protein. Qi’a is a great source of plant-based protein and...

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Pack a Lunch your Picky Eater will Love!

Happy first day of school! What’s in your child’s lunchbox? And are you confident that your child will actually eat it? This year, in order to maximize your child’s health, let’s discuss how to pack a balanced lunch that even picky eaters will love! Here are seven practical tips to tackle this very common lunchbox challenge:   Andrea’s Top 7 Picky Eating Lunchbox Tips:   Make a list of favourites: Sit down with your child and make a list of favourite foods. However, lunches will not be limited to only foods on this list. During the brain storming session, divide your list into quadrants for each of the four food groups. Make...

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Warm Chickpea & Kale Entrée Salad with Goat Cheese

Entrée salads are all the rage these days! Many of my clients enjoy salads for lunch or dinner but it is important to ensure that your salad is nutritionally balanced with a carbohydrate (for energy), protein (for fullness) and then lots of veggies for vitamins and minerals. Here is a delicious example of an entrée salad to meet your nutritional needs.   Serves: 2 Prep time: 15 minutes Cook time: 10 minutes   Ingredients: 2-4 Tbsp olive oil 1.5 cups chickpeas, rinsed and drained 2 Tbsp onion, chopped 1/3 cup carrots, cut into match-sticks 4-6 cups of raw kale, chopped with stems removed 1 clove garlic minced 1/3 cup goat cheese, crumbled 3 Tbsp craisins ¼ lemon, squeeze for juice sprinkle of salt...

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Salad Showdown: Comparing the Nutrition!

Are you a salad enthusiast? I hope so, and if not, I anticipate you will be very soon!  After all, salad greens are awesome! They are low in calories and high in vitamins and minerals like vitamin A, vitamin K, potassium, folate, etc.  Furthermore, adding a salad to your meal(s) is a quick and easy way to increase your veggie intake since we know we are not getting enough!   Today's blog inspiration came about after being reminded about the widespread demonization of foods. Who’s the newest food victim? Move over gluten, our newest target is none other than our dear friend the salad!   In a recent article published in the National...

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Recipe Redux dietitian

Bruschetta Zucchini Boats {Recipe Redux}

As summer draws to a close, families are transitioning back to their routines. This also means getting back to the dinner table! Growing up, my family often enjoyed homemade bruschetta.  Here is a new twist to our traditional bruschetta using zucchini as the base. Plus, what better way to get excited about eating extra veggies than by modifying an old favourite!   Serves: 4 Prep time: 15-20 minutes Cook time: 30-35 minutes   Ingredients: 2 medium green zucchini 2-3 Tbsp olive oil 2 medium-sized fresh tomatoes 1-2 cloves of fresh garlic, minced 1/2 tsp basil ¼ tsp oregano Salt and fresh ground pepper to taste ½ cup marble or mozzarella cheese, grated Sprinkle of parmesan cheese   Optional garnish: Fresh Italian parsley or basil   Instructions: Pre-heat oven...

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Dietitian recipes

Grandma’s Homemade Meatballs

Is there anything better than grandma’s cooking? I don’t think so.  I am lucky to have grandparents on both sides that were great cooks. Today, I carry on some of my favourite recipes as comfort foods and reminders of them.   Serves: 4 Prep time: 15 minutes Cook time: 30-40 minutes   Ingredients: 450-500 grams lean ground beef ¼ cup onion, chopped ½ cup seasoned bread crumbs ¼ cup of milk 1 egg pinch of salt Optional: Fresh parsley   Instructions: Pre-heat oven to 450F. In a large bowl break up the ground meat into smaller pieces. Add onion, bread crumbs, milk, egg and pinch of salt to ground meat and stir to combine. Optional: add chopped parsley to meat mixture. Using a large spoon...

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Dietitian vs. Nutritionist vs. Holistic Nutritionist

Have you ever seen a “nutritionist” on the nightly news or Dr. Oz giving advice and asked yourself: Who is this person and what are their qualifications? In a world inundated with nutrition information it is important to question the source of information to determine credibility. Today, let’s explore a common question: Are Dietitians and Nutritionists the same thing? Registered Dietitian (RD) Nutritionist Registered Holistic Nutritionist  Education Minimum 4 year Bachelor’s degree in food and nutrition.Completion of minimum 1 year accredited dietetic internship in clinical or community setting.   Must pass Dietetic Registration Exam for licensing.   Optional: Masters or PhD degrees or continuing education certificates. No formal nutrition training required.Title of “nutritionist”, “nutrition expert” or “registered...

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My Top 7 Veggie Boosting Tips

It is well understood that we are not getting enough health-promoting and cancer-fighting veggies. In my last blog, I explored the current stats on vegetable consumption and some of the reasons we are not getting enough. Today, we will focus on HOW to boost your veggie intake to meet our needs.   How to Set a Veggie Goal? You can boost your vegetable intake in one of two ways: you can implement one new strategy (try using one from the list below) and repeat it for about 21 days until it becomes a habit. Or you can take an inventory of how many veggies you get on an average each...

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My Favourite Italian Mushrooms

Believe it or not, mushrooms were my first favourite food. If you are a fellow mushroom lover, I am sure you will agree that they are just so delicious! Here is the traditional D’Ambrosio family mushroom recipe that we’ve been enjoying for decades!   Serves: 4 Prep time: 10 minutes Cook time: 8-10 minutes   Ingredients: 1 pint of mushrooms or 2 cups 2-3 Tbsp olive oil or butter or margarine 1 clove garlic, minced finely Italian parsley for garnish   Instructions: Clean mushrooms thoroughly and slice or quarter. Heat oil (or butter) in frying pan over medium heat. Sauté chopped garlic in oil until only lightly browned. Add mushrooms to pan, stirring to coat.  Cook over medium heat to soften, approximately 10...

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