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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 19 of 33
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Author: Andrea D’Ambrosio, RD

Homemade Bruschetta

Who doesn’t love bruschetta?  It is a simple and crowd-pleasing appetizer that can be easily adapted by adding olives, cheese, onion and beans!  The possibilities are truly endless.   Today, I will be sharing a very simple (yet elegant) bruschetta recipe.   Serves: 4-5 Prep time: 10 minutes   Ingredients: 1 large fresh tomato 1 Tbsp olive oil 1 clove garlic, minced ¼ tsp basil, dried 1/8 tsp oregano, dried Sprinkle freshly ground pepper Salt to taste Fresh parsley for seasoning   Instructions: Place tomato in a small deep bowl or measuring cup. Pour boiling water over the tomato to cover.  After l minute, remove from water and peel back skin from tomato. Cut the tomato into quarters and squeeze out the excess juice and seeds. Dice...

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Overcome “All or Nothing” Mental Sabotage

Louis Sachar said, “It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” In a world plagued by impatience and the desire for FAST and EASY results, the idea of taking small steps to achievement seems like a futile process.  Do you train yourself to believe that small things do not make a difference?  Have you ever justified eating an extra cookie because it is only 100 calories?   Since we desire FAST and EASY results, taking small steps to achievement seems futile. Click To Tweet   This type of rationalization helps you to convince yourself that one measly treat...

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Spring Fresh Bulgur Salad

With the onset of spring, it is common to experience a yearning for cold lunches using fresh ingredients. This recipe uses the protein and fibre-packed whole grain bulgur along with common ingredients and fresh veggies.  Letting your salad sit in the fridge allows the flavours to marinate and intensify.  You are sure to enjoy this chewy and satisfying salad!   Serves: 6-8 Prep time: 15 minutes Cook time: 30-45 minutes   Ingredients: 1 cup bulgur 2 cups boiling water 1/2 cup fresh Italian parsley, chopped 1 pint cherry tomatoes 1 cucumber, diced 1 clove garlic, minced 2 tbsp red onion, chopped 1 can (19oz) chickpeas, rinsed and drained ¼ cup raisins 1 lemon squeezed for juice ¼ cup olive oil salt and pepper to taste   Instructions: Bring...

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All about Chocolate!

In honour of Easter, what better topic to write about than chocolate?  Did you know that the average Canadian consumes about 12 pounds of chocolate per year?  That is a lot of chocolate; but not compared to the Swiss, with the world’s largest chocolate consumption at a staggering 22 pounds per person per year!  Needless to say, chocolate is enjoyed by many around the world.   DYK that the average Canadian consumes about 12 pounds of chocolate per year? Click To Tweet   Do you have a favourite type of chocolate?  Are you a fan of the traditional milk chocolate, or do you opt for the creamy white chocolate, or maybe you...

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Homestyle French Onion Soup

Homemade French onion soup was always a favourite in the D’Ambrosio household.  If you have not tried making onion soup before, you will be surprised by how easy it is!  Remember that soup freezes very well, so it is great for batch cooking!   Serves: 4 Prep time: 10-15minutes Cook time: 20-30 minutes   Ingredients: 3 large white onions, sliced 2 Tbsp butter or margarine 1 Tbsp flour 1 can beef consume (284mL) diluted with 2 cans water (284mL) 900mL beef broth Add a dash of sherry (optional) 4 small pieces of bread, toasted ¼ cup mozzarella cheese, grated 2 tbsp parmesan cheese, graded Fresh parsley, chopped (optional)   Instructions: In a large pot on medium-high heat, melt butter or margarine.  Add sliced onions and stir.  Cook...

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Andrea D'Ambrosio dietitian

Simple Spicy Sausage Penne

If you are tired of buying prepared pasta sauce laden with sugar, salt and preservatives, I encourage you to try this simple sauce that is packed with flavourful and colourful vegetables.  I enjoy spice so I used spicy sausage but you can also use mild sausage as well for a non-spicy version. Serves: 4 Prep time: 15 minutes Cook time: 25 minutes   Ingredients: 2 large spicy Italian sausages (1/2 lb.) 2 tbsp. olive oil 1/2 cup onion, chopped 1 cup red peppers, sliced l clove of garlic, minced 1/2 tsp. dried basil leaves 1/4 tsp. dried oregano 1 - 28 oz (796 mL) can plum tomatoes, diced 4 cups whole wheat penne rigate Ground pepper to taste Italian Parsley, chopped for garnish   Instructions: 1. ...

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How to Increase your Child’s Fruit & Vegetable Intake

Children require healthy diets to support optimal growth and development of their minds and bodies.  Healthy eating (including eating a variety of vegetables and fruits) helps prevent widespread health problems such as high blood pressure, high cholesterol, obesity, iron deficiencies, osteoporosis and dental caries.  However, over half (59%) of Canadian children 2-17 years of age, consume fruits and vegetables less than five times a day (CCHS 2.2).  Research supports that these children are significantly more likely to be overweight or obese compared to those who consume fruits and vegetables more frequently. So how can parents help their child consume more fruits and vegetables?   Parents can start now with a...

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Andrea D'Ambrosio dietitian recipe apple maple salad

Maple, Apple & Cranberry Kale Salad

Fresh kale makes a delicious salad to add to your meal!  In this recipe, I combine a sweet dressing with crunchy ingredients to achieve the right blend of sweet and bitter.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups fresh kale, chopped 2 Tbsp maple syrup 2 Tbsp balsamic vinegar 2 Tbsp olive oil Red delicious apple, unpeeled and chopped ¼ cup slivered unsalted almonds, toasted ¼ cup craisins salt and pepper to taste   Instructions: Trim tough kale stems ends and tough centre stems.  Discard any discoloured leaves.  Chop into bite size pieces. Wash kale leaves thoroughly and dry. Combine maple syrup, balsamic vinegar and olive oil and whisk thoroughly to combine ingredients. Chop apple and put into vinegar dressing to prevent...

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Stock your Kitchen like a Dietitian

A well-stocked kitchen with cooking essentials makes creating a quick and balanced meal a whole lot easier!  Today, I will share some of the top items I keep on hand to ensure a nutritiously packed fridge, freezer and pantry.  This way, when you go to the grocery store, you will know which kitchen essentials need to be topped up.   A well-stocked kitchen with cooking essentials makes creating quick and balanced meals easier! Click To Tweet   My top 5 items to stock your fridge, freezer and pantry:   Fridge: Milk, yogurt and cheese Fresh fruits (such as: apples, oranges, grapes) and fresh vegetables (such as: celery, large bag baby carrots, lettuce etc) Eggs! ...

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