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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 10 of 35
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Author: Andrea D’Ambrosio, RD

Valentine’s Beet & Green Pea Risotto

“Food is symbolic of love when words are inadequate” states Dr. Alan D Wolfelt. Valentine’s day is a perfect time to demonstrate your love through the art of cooking! If you have not made risotto before, do not be scared, just have time on your side! Especially if you are making beet risotto because you will be roasting your beets first in the oven. As a time saver, you can also roast them earlier in the week.  You could also roast more beets at one time since they keep well in the fridge and can be used in salads or savoury dishes.  If you are looking for a quicker risotto...

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Five Scientifically Proven Ways to Boost Immunity

Can your diet (or lifestyle) improve your immune system? Yes it can, but be skeptical of supplements making these claims because there’s no single food or nutrient that will magically boost immunity. For example, Echinacea, a very popular herb (in the daisy family) taken to combat colds does not have research to support cold prevention when tested against a placebo. In most studies, Echinacea also didn’t lessen cold symptoms for those who got sick. However, don’t be discouraged; there are other ways you can keep our immune system strong to prevent catching a cold or recover faster if you do. Keep in mind, just because our bodies are exposed...

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Crunchy Rosemary Roasted Chickpeas

In a recent blog, I wrote about how 2016 is the International Year of Pulses according to the United Nations.  Pulses are members of the legume family and composed of dry peas, lentils, beans and chickpeas.  These nutritional powerhouses are both versatile and nutritious! Here's a recipe for a simple, filling and crunchy snack to take with you on those busy days.   Serves: 4-6 Prep time: 5 minutes Cook time: 40-45 minutes   INGREDIENTS: 1 can (540mL) chickpeas, rinsed and drained 2 tbsp olive oil ½ tsp dried rosemary sprinkle salt & fresh ground pepper   INSTRUCTIONS: Pre-heat oven to 400F. Combine chickpeas, olive oil, rosemary, pepper and salt and toss to coat. Spread chickpeas evenly over a non-stick baking sheet. Bake for 40-45minutes, stirring them around 20 minutes.   Note:  It's not too...

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Buddha Bowl with Tahini Miso Sauce {Recipe Redux}

A Buddha bowl, also known as a hippie bowl, is a hearty dish made of a combination of various veggies (raw or roasted), protein sources like beans, tofu, nuts or seeds and healthy whole grains like quinoa, brown rice or bulgur. Last week, my friend and fellow dietitian, Chelsea Allan and I made Buddha Bowls for dinner. This celebrated my first time making a bowl and using miso as an ingredient.  Miso is used in Japanese cooking and is a paste made from fermented soybeans and barley or rice malt. We also used tahini in our sauce, which is a Middle Eastern paste made from ground sesame seeds.   Serves:...

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Five (Amazingly Simple) Ways to Improve your Health NOW!

Are you looking to make meaningful and sustainable changes to your diet and lifestyle? Do you need a little guidance to point you in the right direction? If so, I have compiled my five “heavy-hitter” habits to adopt NOW to improve your health.   Five Healthy Habits to Adopt in 2016: No "Thirst-Cue" Needed: Let’s start off with possibly the simplest (not necessarily the easiest) habit to change. If you are like most people, you likely miss (or ignore) thirst cues during a busy day. This new habit will take advantage of visual cues as one of the most powerful ways to motivate behaviour change. My Tip: If you have a...

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Why I took the #PulsePledge (and you should too!)

Did you know that 2016 is the International Year of Pulses according to the United Nations?  I believe this is the perfect opportunity for this formerly shy superfood to boldly step into the spotlight and gain some well-deserved attention!   Pulses are members of the legume family and composed of dry peas, lentils, beans and chickpeas. Today I will share my top 3 reasons for taking the pulse pledge, which committed me to including pulses in my diet once a week for ten weeks. I hope that you will join me in the pulse journey!     Andrea’s Top 3 Reasons to take #PulsePledge?   Pulses are Extremely nutritious! Loaded with 8 grams...

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Is “Healthy-ish” the Newest Food Trend?

So far in 2016, the trend of eating “healthy-ish” has been gaining some serious momentum. The January issue of Bon Appetit spotlighted “healthy-ish” eating and a PBS documentary with writer Michael Pollan (who also uses this term) has been getting attention. What does “healthy-ish” mean?  What are the benefits of eating this way? I spoke with CBC radio personality Jason Osler on the topic (listen here) and he also did a writeup on our discussion for CBC news.   What is “Healthy-ish”? “Delicious comforting home cooking that just happens to be kinda good for you” (Bon Appetit, Jan 2016). Urban Dictionary: When something is sort of healthy.   Example of “Healthy-ish”: When you cook at...

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Garlic & Rosemary Roasted Red Skinned Potatoes

Oven meals are the perfect way to keep the house nice and warm in the middle of winter. Potatoes are a nutritious addition to your diet and contain lots of fibre, potassium, magnesium and vitamin C, to name a few.  Here's a simple way to roast up some potatoes!   Ingredients: 1.5 pound bag of baby red skinned potatoes, cut into quarters 2-3 Tbsp olive oil 3 cloves of garlic, minced (optional) 1 Tbsp dried rosemary Sprinkle salt Fresh ground pepper   Instructions: Pre-heat the oven to 400 degrees. Clean potatoes and cut them into quarters. Add olive oil, garlic, rosemary, salt and pepper and toss to combine. Place coated potatoes onto a baking sheet lined with parchment paper. Bake for 40-50 minutes...

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Set “Y.O.U.R” Perfect New Years Resolution

Is New Years a time to run and hide from goal setting? If you are like me, you are likely reflecting on the past twelve months: the lessons learned, experiences had and the amazing people encountered. However, it is also a time where your critical self whispers, “you could have done this better” or “ you should really start doing this next year”. What are you to do? What is the best way to set resolutions that will leave you feeling happier, healthier and most importantly, likely to keep up the change? This year, instead of succumbing to “all or nothing” goal setting, focus your 2016 pledge on...

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