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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 11 of 32
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Author: Andrea D’Ambrosio, RD

Why Aren’t we Eating our Veggies?

Do you get enough veggies in your diet? The sad reality is probably not. Last week, in celebration of National Eat your Vegetables Day, Subway publicized their study findings (among 2,019 Americans) that an astounding 84 percent aren’t meeting daily requirements. In Canada, when it comes to meeting the 7-10 servings of fruits and vegetables, men eat around 3.5 servings and women eat 4.5 per day. Needless to say, we have room for improvement!   Let’s explore why it’s so challenging to get enough veggies (and fruits) in our diets? Then in part two of this series, I’ll provide my top 7 veggie boosting tips to help you meet...

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Garden Fresh Rainbow Salad

Summer is the perfect time to head to the farmer’s market and pick up fresh fruits and veggies! I'm excited to share my a simple summer salad to use your fresh produce.  I hope you enjoy this fresh vegetable salad as an alternative to the more traditional green salads.   Serves: 4 Prep time: 10-15 minutes   Ingredients: 1 cucumber, peeled and sliced into quarters 1 large fresh tomato, diced ½ or whole orange or coloured pepper, sliced ¼ cup feta cheese, crumbled 4 Tbsp Olive Oil 2 Tbsp red wine vinegar Garnish: Italian Parsley Salt and pepper to taste   Instructions: Wash and chop produce and place into large bowl. Add olive oil and vinegar and toss to combine all ingredients. Top with feta cheese and fresh...

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Is your Fridge Stocked for Healthy Eating Success?

Healthy eating can be a challenge. After all, we live in a fast-paced society where convenience is a major predictor of food choice.   With this in mind, I would like you to open your fridge and tell me the first three things you see. According to food behaviour researcher Brian Wansink, we tend to consume foods at eye level. Today I’ll highlight how to organize and stock your healthy fridge! I have included tips from Wansink’s newest book Slim by Design to help us make healthy eating the easy choice.   3 Keys to Organize a “Healthy Fridge”: Place the healthiest foods at eye level (see examples below) ...

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Garlic Shrimp & Kale Risotto

If you have not made your own risotto, I recommend you give it a try!  Risotto is one of my favourite dishes and it is not complicated to make but does require patience. This is a different spin on the D’Ambrosio family risotto.  Feel free to let me know your risotto is enjoyed when you are hosting your next dinner party.   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 2-3 cloves of garlic, minced 1/2 medium onion, chopped 1 celery stalk, chopped 1 red pepper, chopped 1 cup mushrooms, sliced ½ cup white wine 2 cups shrimp (I purchased pre-cooked) 1 cup kale, chopped into bite-size pieces 1 tsp dried oregano ½...

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The Bone Broth Myth

I’d like to give a big welcome for my first out-of-province guest blogger, Vincci Tsui! Vincci is based in Calgary and I was drawn to her after seeing several of her media appearances on Breakfast Television. I admire Vincci for her simplicity in breaking down the science and de-bunking many nutrition myths! Today she will be de-bunking the bone broth myth. I’ve learned that bone broth is slowly (but steadily) becoming a thing. Fuelled equal parts by the Paleo movement and Kobe Bryant, bone broth is becoming so popular that Brodo, a takeout window that doles out hot cups of broth, recently opened in New York! What makes bone...

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Cut Down on your Food Waste!

The average Canadian household throws away one in four produce items, that’s equivalent to about $600 each year! Shockingly, according to the David Suzuki foundation, close to half of all food produced worldwide is wasted or discarded during the processing, transport, supermarkets and in our kitchens. What a shame and waste of good food and valuable resources spent growing and transporting it!   Simplest way to Reduce Food Waste? The best way to cut down on food waste is to become both a creative meal planner and a savvy grocery shopper. Take an inventory of what you have in the fridge, freezer and pantry before grocery shopping. This helps you...

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Eggplant Pizzas

I am thankful to have a thriving indoor Basil plant.  This fresh herb provides an extra punch of flavour to simple Italian dishes. A couple days ago I was hoping to use some of my basil to make eggplant pizzas.  Feel free to substitute zucchini instead if you want a firmer base – either way, they are simply delicious! Serves: 4 Prep time: 15 minutes Cook time: 20-25 mins   Ingredients: 1 medium eggplant Pinch of salt Olive oil for drizzling ¼ cup Tomato sauce or pizza sauce 6-10 fresh basil leaves Fresh Mozzarella cheese, grated 3 Tbsp parmesan cheese Add on’s: your veggies of choice! In this recipe I used mushrooms, diced tomatoes and coloured peppers   Instructions: Pre-heat oven to 375F. Slice...

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Is Sushi Healthy? Happy International Sushi Day!

Happy International Sushi day!  This blog is dedicated to all my fellow sushi lovers and all those who have ever wondered if sushi is actually healthy.  It is common to assume that sushi is healthy; after all, it is simply white rice and fish.   Today we will explore the question, “is sushi healthy and if so, how much should I eat?”  I will end with my recommendations for how to make your sushi dining experience even more healthful! Get the wasabi ready (aka Japanese Horseradish) because this is going to get spicy!   Sushi 101: Sushi is a type of Japanese cuisine that consists of cooked vinagared rice called “shari” along with other ingredients called “neta”, which commonly consist of raw...

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My Lobster Tale: From Sea to Table

Have you ever prepared fresh lobster?  I am referring to the kind so fresh you can almost taste the salty Atlantic Ocean.  Or where the white meat is so succulent it practically melts in your mouth.  This preparation process involves taking lobster from the sea (perhaps not personally) and somehow getting it on your table for a meal.  I am proud to say that I now have experienced both the freshest lobster and have cultivated the necessary skills in preparing it!   Sit back, relax and let me take tell you my lobster tale! Check out Andrea's first lobster making adventure! Click To Tweet It was a sunny Sunday afternoon in...

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