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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 18 of 35
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Author: Andrea D’Ambrosio, RD

Registered dietitian blog recipe

White Wine & Citrus Salmon

Who doesn’t love succulent salmon that is marinated with fresh ingredients and just bursting with flavour? Here is a simple recipe that uses common household ingredients.  Another delicious way to get omega 3’s!   Serves: 2 Prep time: 10 minutes Cook time: 15-20 minutes   Ingredients: ¼ cup white wine 2 Tbsp orange juice 2 Tbsp low sodium soya sauce 1 tbsp olive oil 1-2 cloves garlic, minced 1 Tbsp fresh ginger, finely chopped Salt and pepper to taste 2 Salmon fillets (4 oz each)   Instructions: Pre-heat oven to 425 degrees. In a small bowl, combine white wine, juice, soya sauce, olive oil, ginger, garlic. Place salmon in a baking dish and drizzle with prepared marinade. Bake salmon for 15-20 minutes until salmon flakes with a...

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Scoop on Artificial Sweeteners

Canadians are encouraged to limit consumption of added sugar because of the link to heart disease, stroke, diabetes, obesity, high cholesterol, cancer and cavities.  But is substituting real sugar for artificial sugar the key to better health? Artificial sweeteners do not contain calories and are approximately 200-600 times sweeter than regular sugar; this is bonus for those with a sweet tooth who are trying to cut down on excess calories. However, despite the sweetness of artificial sweeteners, their safety has been a cause for concern for decades now.   If you are interested in impact of artificial sweeteners on weight management read my past blog.     Laboratory studies have attempted to...

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Dietetic Directions

Caprese Salad

Looking to dazzle your guests this holiday season in a simply elegant dish?  This D'Ambrosio family caprese salad is an easy, fresh and flavourful dish that is great as an appetizer or as a vegetable side dish.   Serves: 6 Prep time: 10 minutes   Ingredients: 2 large tomatoes, sliced 1 cup bocconcini, sliced Drizzle with olive oil on top Sprinkle aged balsamic vinegar or red wine vinegar 6-10 fresh basil leaves Season with fresh ground salt and pepper to taste   Instructions: Clean tomatoes and slice to desired thickness. Arrange tomato slices alternating with bocconcini cheese on plate. Top with basil leaves for garnish. Drizzle with olive oil and sprinkle with balsamic vinegar. Usually I use a ratio of twice as much olive oil to acid. Season...

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Is Sitting Too Much a Health Hazard?

Do you spend most of your waking hours sitting?  The sobering answer is that the vast majority of us spend more time sitting than we do sleeping!  It is safe to say that sitting long hours is the new norm.  Many of us have sedentary jobs; we sit commuting, we sit to eat and we sit to relax.  However, emerging research may help us re-think our sitting routine by revealing that even if we exercise regularly, sitting for long periods raises the risk for heart disease, diabetes, cancer and premature death (Journal of the National Cancer Institute, 2014).  Sitting may be more hazardous to our health than we...

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Oven Roasted Oregano Chickpeas

This is a great snack option that is a great fibre and protein option.  Feel free to use different spices to create savory or sweet flavoured chickpeas.   Serves: 4-6 Prep time: 5 minutes Cook time: 40-45 minutes   Ingredients: 1 can (540mL) chickpeas, rinsed and drained 2 tbsp olive oil ½ tbsp oregano ¼ tsp garlic powder Optional: Cayenne pepper sprinkled for extra spice Salt and pepper to taste   Instructions: Pre-heat oven to 400F Combine chickpeas, olive oil, oregano, garlic powder and toss to coat. Spread chickpeas evenly over a non-stick baking sheet. Bake for 40-45minutes, stirring them around 20 minutes.   Note: Bake for more time depending on how crunchy you like them....

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It’s Diabetes Awareness Month!

Each November brings another month of Diabetes Awareness (with World Diabetes Day taking place on November 14th).  To help us in celebrating, I am honoured to feature two dietitians, and friends of mine, from GetReal Gurls Nutrition.  April Saunders and Michelle Saraiva are both Certified Diabetes Educators who debunk nutrition myths, review products and provide realistic tips and tricks for achieving your healthiest lifestyle on their awesome website.     Some fast facts about diabetes in Canada: Almost four million Canadians have been diagnosed with diabetes, and many more are unaware they have the disease. Diabetes can lead to serious complications such as cardiovascular disease and stroke, blindness, chronic kidney...

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Healthy Halloween?

Halloween is a time where ghosts, goblins and children in funny or scary costumes roam the streets in search of candy, lots and lots of candy!  Trick-or-treaters are in luck since candy is looming practically everywhere.  Did you know that Halloween has more than double the chocolate sales than Valentine’s Day?  In total, $1.9 billion is spent on Halloween candy each year!  That’s a lot of chocolate.  Without a doubt, Halloween can be a very tempting time for children (and adults) to over-do it with small “fun size” treats at about 100 calories per serving.     On a positive note, Halloween is a great opportunity for parents to role model healthy...

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Strawberry, Feta & Pumpkin Seed Salad

After learning about the outstanding nutritional profile of pumpkin seeds in my latest blog, here is a new recipe that uses these tasty little nutritional powerhouses.   Serves: 4 Prep time: 10 minutes   INGREDIENTS: 4 cups fresh leaf lettuce, chopped 1 cup fresh strawberries,  sliced 1/3 cup feta cheese, crumbled ¼ cup pumpkin seeds, roasted and unsalted 1/4 cup raisins 2 Tbsp of olive oil to coat salad 1 Tbsp balsamic vinegar fresh ground pepper to taste (if desired) Optional: Sprinkle fresh parsley for extra flavour boost   INSTRUCTIONS: 1.    Clean lettuce leaves thoroughly in cold water. 2.    Combine ingredients in a salad bowl. 3.    Add oil and vinegar dressing to salad. 4.    Toss salad and enjoy!...

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Halloween Superfood: Pumpkin Seeds

Did you know that the name pumpkin comes from the Greek word ‘pepon’, meaning ‘large melon’?  Similarly, pumpkins are technically a fruit because they contain seeds.  In fact, the average pumpkin contains about 500 seeds.  Today, let’s explore the outstanding nutritional profile of pumpkin seeds!   Truly a yearlong superfood!   DYK pumpkins are technically a fruit because they contain seeds? Click To Tweet   Pumpkin seeds, also known as pepitas, are usually green in colour, semi-flat and oval shaped.   They have a pleasant nutty taste and a chewing texture.  Pumpkin seeds are most often roasted and do not need to be refrigerated.  Their outstanding nutrition profile will have you running to...

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