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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 13 of 36
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Author: Andrea D’Ambrosio, RD

Buy Local a Dietitians Perpective

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

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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QIA Superfood

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

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 Nutrition

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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