Search
Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 17 of 33
fade
2
archive,paged,author,author-andrea,author-2,paged-17,author-paged-17,eltd-core-1.0,averly-ver-1.1,eltd-smooth-scroll,eltd-smooth-page-transitions,eltd-mimic-ajax,eltd-grid-1200,eltd-blog-installed,eltd-main-style1,eltd-header-standard,eltd-sticky-header-on-scroll-down-up,eltd-default-mobile-header,eltd-sticky-up-mobile-header,eltd-dropdown-default,eltd-dark-header,eltd-fullscreen-search eltd-search-fade,wpb-js-composer js-comp-ver-4.12.1,vc_responsive

Author: Andrea D’Ambrosio, RD

Fresh & Zesty Guacamole

It’s a siesta and you cannot be without a really tasty guacamole recipe!  Here is my favourite recipe that takes fajitas to a whole new level of delicious.  Enjoy these heart healthy monounsaturated fats in this delicious guac!   Serves: 6-8 Prep time: 10-15 minutes   Ingredients: 3 ripe avocados 1/4 cup red onion, chopped 2 tomatoes, diced ½ cup fresh cilantro, chopped 1 clove garlic, minced 1 medium lime, squeeze all juice out salt and fresh ground pepper to taste   Instructions: Cut avocado and remove the pit.  Scoop out avocado into a medium bowl and mash to desired texture. Some prefer chunky guacamole and other prefer smooth.  Now add in onion, tomatoes, cilantro, garlic. Stir to combine ingredients. Cut lime into quarters...

Read More

Sugar: How Much Should we be consuming?

Yesterday, the Heart and Stroke Foundation of Canada issued a new position statement recommending adults and children limit consumption of added sugars to no more than 10% of their daily calorie intake.  This recommendation equates to 12 teaspoons of added sugar daily, which is less than half of the current average intake of 25 teaspoons of added sugars daily!  Yikes! Our current sugar intake is the equivalent to a person consuming 20 bags of sugar a year.  Something has certainly got to give.   Added sugars should be limited to no more than 10% of daily calorie intake (Heart & Stroke) Click To Tweet   This position statement thankfully comes at a...

Read More

Healthy School Lunches Made Easy!

The briskness in the air tells us that back-to-school time is fast approaching.  Parents are already finding me in anticipation of making these infamous lunches and expressing understandable concern that they are packing the right foods to meet the nutrition needed for their growing child.  Today, making lunches will get a whole lot simpler with strategies to make this process a breeze.     1. Take the Teaching Opportunity!  I recently watched a YouTube video for making school lunches where the speaker made the bold comparison that parents teach their children to be independent with using the toilet or getting dressed in the morning but do not provide the same “skill-teaching”...

Read More

You’ll Love Kale Chips!

If you have not made your own homemade kale chips you are certainly missing out!  These crunchy, crispy little greens are a real treat to your taste buds.   Prep time: 15 minutes Cook time:  8-10 minutes Serves: 2   Ingredients: 4 cups raw kale, chopped 1 Tbsp olive oil sprinkle of salt, if desired   Instructions: Pre-heat oven to 350F. Remove tough stems of the kale and the ribbing. Chop kale into bite sized pieces. Clean kale leaves in cold water and dry in salad spinner. Spread kale leaves evenly on baking sheets so they are not overlapping too much. Drizzle olive oil over leaves or you can coat kale in olive oil before spreading on baking sheet. Bake kale leaves for...

Read More

Food vs. Vitamins: Your Top Questions Answered!

Today we will explore common questions I receive on the need for taking vitamin/mineral supplements versus getting your vitamins through your diet. Question 1: Are supplements as effective as foods when it comes to getting adequate nutrition? The benefit of receiving adequate nutrition from wholesome foods is that you also receive an abundance of other important nutrients that supplements alone do not provide.  When consuming foods we receive not only one vitamin/mineral but a synergistic effect of the vitamins and minerals in the food working together.  For example, one cup of strawberries provides 150% of your daily vitamin C but this fruit also packs heart healthy potassium and fibre...

Read More

The Mighty Mango Salad

Mangoes are one of the “10 best foods” according to the Centre for the Science of the Public interest.  One cup of mango supplies you with 100% of a day’s worth of vitamin C, one-third of a day’s worth of vitamin A, a good amount of blood pressure lowering potassium and 3 grams of fibre.   Enjoy mangoes alone or served as part of a salad or entrée. Serves: 2 Prep time: 15 minutes Cook time: 10 minutes   Ingredients: 1 mango, sliced into chunks 1/3 cup quinoa, rinsed 1 cup black beans, canned and rinsed 1 coloured pepper, chopped 2 Tbsp raisins 2 Tbsp sunflower seeds, unsalted 1 lime, squeeze all juice out 1 Tbsp olive oil 1 Tbsp balsamic vinegar 1/3...

Read More

Warm Strawberry, Blackberry Crumble

Who doesn’t love a homemade apple crisp or a wild berry crumble?  There is unlimited versatility to use whatever seasonal fruit is available.   You can also use frozen fruit instead of the fresh and save time in washing and chopping. Warm crumble is best served over vanilla ice cream and enjoyed with family.   Serves: 6-8 Prep time: 10 minutes Cook time: 40-45 minutes   Ingredients:   4 cups of fresh strawberries, sliced 1 cup of blackberries 1 Tbsp sugar (will be mixed with berries) 2 Tbsp flour (will be mixed with berries) 1 Tbsp lemon juice ½ cup flour (will be used for topping) ½ cup whole oats ½ cup brown sugar ½ tsp cinnamon 1/3 cup butter or margarine   Instructions: Pre-heat oven to 375F. In a...

Read More

Tips when Cooking for One or Two

I am thrilled to introduce Kate Park as my guest blogger and Dietitian extraordinaire!  Kate is a self-proclaimed foodie who vibrantly demonstrates that healthy cooking does not mean boring or tasteless. Kate leads interactive cooking classes, makes regular CTV appearances and works at a Family Health Team.  Kate also posts awesome content in her blog, the Sensible Foodie.  When you live on your own or with one other person, cooking can sometimes be a challenge. Many products are sold in family sized packages, leaving you with lots of leftovers that sometimes go bad before you can finish them. But it is not hopeless; you just have to be...

Read More

Proposed Nutrition Labels: Have Your Say Canada!

Exciting news in the nutrition world!  This week, Health Canada released proposed changes to nutrition labeling on packaged foods.  The purpose of these changes is to make nutrition labels easier to read and understand.  This is such an important topic since we know that seven out of ten Canadians are looking at the nutrition information on labels to help them make food choices (Tracking Nutrition Trends Survey, 2014).  As a consulting dietitian, I educate clients on how to interpret food labels to make informed food choices.  I fully support many of Health Canada’s proposed label changes as beneficial ways to simplify the labels and enhance public awareness...

Read More