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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 12 of 32
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Author: Andrea D’Ambrosio, RD

Restaurant Labeling Laws Are Changing!

It is with great satisfaction that I announce that the Ontario government passed the Making Healthier Choices Act, which will require eateries with 20 or more establishments to post caloric information on their menus! In my opinion, this is a step in the right direction to enable consumers to make informed food choices. Today we will review what will change on the menus, how this could benefit you and when this law will come into force. DID YOU KNOW? According to a 2011 Ipsos Reid study, approximately 95 per cent of Ontarians support requiring fast food restaurants to list nutrition information on their menus.   [bctt tweet="DYK 95% of Ontarians...

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Lemon Ginger Red Lentil Soup

This is one of my all time favourite soup recipes!  It is so hearty that it can be consumed as a meal or in a smaller portion as a starter.  Be sure to taste it before serving in case it needs some more lemon juice or ginger to taste.   Serves: 4 Prep Time: 20 minutes Cook time: 40 minutes INGREDIENTS 1 ½ L of chicken broth (ready made or homemade) 1 cup red lentils (dried) 1 medium onion, chopped 1 cup green beans, chopped 1 red pepper, chopped 1 cup mushrooms, sliced 2 cloves of garlic, minced 1 Tbsp lemon juice 1 tsp fresh ginger, minced 2 Tbsp olive oil DIRECTIONS: 1. Sweat onion and garlic in olive oil until transparent. 2. Add green beans, red pepper and cook...

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The Healthiest Brunch Options at Cora’s

Have you ever wondered what are the healthiest brunch options at Cora’s?  Today, I'm excited to showcase Chelsea Allen, Registered Dietitian from Chelsea’s Healthy Kitchen.  I greatly admire Chelsea's superb culinary skills (surprisingly, she's not a trained chef) and I commend her on  a refreshingly simple approach to healthy eating!  This is Chelsea's second guest blog on Dietetic Directions.   A few weekends ago I was out for brunch at Cora Breakfast and Lunch (a Canadian breakfast chain) with a bunch of friends when we noticed the most insane breakfast special: banana chocolate morning cake. Despite being called a morning cake (which sounds healthy), it was essentially just chocolate cake topped with...

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Should Juice be banned from the Food Guide?

Last week, the Canadian Medical Association Journal (CMAJ) published an article entitled “Food Guide under Fire at Obesity Summit”.  One of the main issues was how fruit juice (125mL) is counted towards a fruit and vegetable serving on the Food Guide.  With this logic, having a couple cups of juice daily could help you reach your daily requirements.  The worry is that consumers are given the false impression that fruit juice is as healthy as a piece of fruit!  This is not the case.  In fact, one glass of juice can provide above the daily limit of sugar provided by World Health Organization and Heart and Stroke Foundation. In...

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Grape & Feta Kale Salad

This fresh kale salad combines sweet and salty to create a delicious dish that is sure to impress just about anyone!  The Grape and Feta Kale salad is the perfect addition to your next BBQ on the patio.  Adding new recipes to your repertoire boosts cooking confidence so that you do not fear failure.  I'd like to share one of my favourite quotes by Julia Child, “The only real stumbling block is fear of failure. In cooking you've got to have a what-the-hell attitude.”   Serves: 2 Prep time: 10 minutes   Ingredients: 4 cups kale, stems removed & chopped 1 cup red seedless grapes, cut in half 1/3 cup feta cheese, crumbled 3 Tbsp unsalted sunflower seeds 3 Tbsp raisins 2 Tbsp olive oil 1 Tbsp...

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Three Keys to Weight Management

Did you know that two out of three adults are either overweight or obese?   Moreover, every one of us is at risk for gaining weight. In fact, the average adult gains one to two pounds each year. These small (often unnoticed weight changes) can accumulate and may increase risk of developing heart disease, diabetes and several cancers, especially colon and post-menopausal breast cancer. The good news is that changes to our diet and lifestyle can help prevent weight gain, help us to lose weight or to keep off the weight we’ve already lost. Remember that changing our lifestyle and making new healthy habits takes time, concerted effort and consistency....

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Cuban Chicken with Black Bean Quinoa

In my most recent blog post entitled “Time for Spring Cooking”, I mention cooking with friends and going to grocery stores to learn from local chefs. Chef Patrick Mathieu (@StationHouseCCo) is my all time favourite chef  at a local grocery store who was also on Chopped Canada!  His recipes are beyond flavourful, not too complex and very versatile. This Cuban Chicken with Black Bean Quinoa was demonstrated by Patrick  for our class and it was sensational.  Patrick caters events and is also a local Waterloo firefighter. This is a slightly adapted version of his delectable recipe and the recipe can be made into a vegetarian version by leaving...

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Time for “Spring Cooking”!

Thankfully, spring is in the air! We finally have warmer weather, flowers blooming and a renewed zest for achieving our healthiest lifestyle. For many, the onset of spring means that it is a time to prioritize cleaning. For others, spring is a time to start up (or re-start) an exercise regime. These are great ideas; however, this spring, I want to inspire people to get "Spring Cooking" as one of the most powerful ways to improve their nutritional intake.   Our Current Challenges: According to an Ipsos Reid poll conducted for Dietitians of Canada, 43 per cent of Canadians say they do not cook balanced meals for themselves or their family...

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Maple Glazed Salmon

Just in time for spring, here's my favourite salmon recipe that is easy and delicious!  This maple marinade takes 5 minutes to prepare.  If you have time to marinade your salmon, leave coated salmon in the fridge for a couple hours to soak up the flavours. This salmon is delicious both cooked in the oven or grilled on the BBQ! Prep time: 5 minutes Cook time: 15-20 minutes Serves: 4 INGREDIENTS: 2-3 salmon fillets (about 200 gram each), fresh or frozen 3 Tbsp low sodium soya sauce 3 Tbsp fresh Maple Syrup 1 clove garlic, minced 1/2 Tbsp fresh ginger, chopped INSTRUCTIONS: 1.  Mix soya sauce, maple syrup, garlic and ginger  to create maple marinade. 2.  Place salmon fillets in a baking dish and coat with maple marinade. 3.  Pre-heat oven to...

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