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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 12 of 35
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Author: Andrea D’Ambrosio, RD

How to Expertly Navigate the Yogurt Aisle

To help us in navigating the mammoth yogurt aisle, it is my absolute pleasure to welcome Nicole Osinga as our dietitian guest blogger! Nicole and I connected over instagram where I began to learn more about her and her private practice in the Durum region. Nicole is also the contributor for the Toronto Star for column “Pump up my Snack”. Keep up the great work Nicole and thanks for helping us navigate the yogurt aisle!   In my opinion, the yogurt aisle is the most confusing and overwhelming aisle to navigate at the grocery store! It’s definitely the section I spend the longest time in. The yogurt aisle isn’t...

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Ontario Apple, Walnut & Feta Salad {Recipe Redux}

Happy International Nut day! Go nuts today (and everyday) by including these healthy plant-based fats, protein-packed wonders in your diet. One of my favourite ways to consume my ¼ cup of nuts is by sprinkling them on salads!   My Fall Harvest salad deliciously combines the sweetness of apples and dried fruit with saltiness of feta cheese. I use a simple olive oil and balsamic dressing and topping of walnuts to add crunch.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups salad greens (Endive, green leaf, romaine), chopped 1 red apple, unpeeled and chopped 1/3 cup feta cheese, cubed 3 Tbsp craisins or raisins ¼ cup roasted, unsalted walnuts 2 Tbsp olive oil 1 Tbsp balsamic vinegar   Instructions: Chop and...

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Buy in Season, this Fall Season!

Fall is my favourite time of year! The colours are changing, the air is fresh and we can take pleasure in perusing the farmers markets, grocery store, or online grocery shopping for seasonal foods that are produced in Ontario during the fall harvest!   In my last blog, I highlighted from a Dietitian’s perspective, the top three benefits of buying local. Today, in part two, I will inspire you with my top 20 Ontario-grown, seasonal foods that are available during the fall harvest (or all year-round).   Variety for every season! Did you know that Ontario is the proud producer of over 50 different types of fruits and vegetables along with locally...

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Buy Local: A Dietitian’s Perspective

Are you a Locavore? Do you check where your food comes from before popping it into your grocery cart? According to Statistics Canada, over 40% of all fruits and vegetables purchased are imported. This statistic also includes foods that are grown in Canada like apples!   As a dietitian, many clients ask what types of food they should choose. Today, I will share my top 3 reasons to buy local. My follow-up blog will highlight 20 of my favourite locally grown foods in time for fall Harvest.   Andrea’s Top 3 Reasons to Buy Local: #1. Increased Food Awareness! Buying local increases our awareness and knowledge of where food comes from. After all,...

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Simple Greek Pasta Salad

Are you bored of the same old lunch? If you are looking for a way to add variety to your family’s lunchbox, why not try this simple Greek Pasta Salad! I love this recipe for lunch because it can be prepared ahead of time and the flavours intensify the next day making it a mouth-watering addition.   Prep time: 10-12 minutes Cook time: 10 minutes Serves: 4-6   Ingredients: 1 package of whole grain, tri coloured or gluten free pasta ½ cup of black olives, sliced or whole 1 cup of cherry tomatoes, halved ½ cup red or green peppers, sliced 1 cup cucumber, diced ¼ cup of feta cheese, cubed ¼ cup olive oil 2 Tbsp of red wine vinegar 1...

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My Food Role Model: Mastering a Love of Food!

What is your relationship with food? Is food the enemy or is food your friend? Be honest now! After all, the feelings stirring inside are subconsciously shaping your eating patterns and possibly your health. Last week, I experienced the phenomenal Tony Robbins up close and personal at his Toronto workshop.   He inspired us to think about how our feelings (or body movement) influence our emotional state and our reality. Tony got 5,000 people out of their seats and dramatically moving in order to reach their “peak energy state”.  Tony said, “Where focus goes energy flows”.  This got me wondering, where is our focus when it comes to food? If your...

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Spicy Vegetarian Chili {Recipe Redux}

Do you have prepared meals in your freezer? One of my top tips for busy people looking to eat healthy is to cook once but eat twice. Freezer meals are a great way to eat a delicious, homemade meal when you do not have the time to prepare something.   Without a doubt, my favourite freezer meal is my spicy vegetarian chili.   Prep time: 10 minutes Cook time: 20-30 minutes Serves: 6-8   Ingredients:       1 medium onion, chopped 2 stocks celery, diced 1 large carrot, peeled and sliced 1 Tbsp canola oil 1 bell pepper, sliced 19 oz can (540mL) diced stewed tomatoes 19 oz can of white kidney beans, rinsed and drained 19 oz can baked beans in tomato sauce 3-4...

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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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