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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 2 of 43
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Author: Andrea D’Ambrosio, RD

Hummus Naan

Mediterranean Hummus Naan

{10-Minute} Many times we are looking for EASY (and healthy) recipes. Such meals can be prepared in ten minutes (or less) and use common pantry and kitchen ingredients. Well, friends, I found my new favourite, and incredibly versatile ten-minute meal, a Mediterranean Hummus Naan.  This naan recipe came about on a lazy Saturday when uncertain what to make. As usual, I wanted a balanced meal with high fibre carbohydrates, protein and of course veggies. I also prefer a hot lunch, but this recipe can easily be served cold or as a work/school lunch the next day. Also, if you are new to meal planning, be sure to read my...

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15 Meal themes

15 Fun (& Unique) Meal Themes

~End the “What’s for Dinner Dilemma” ~ Are you stuck for dinner ideas? Many clients face frustrations when asking what their spouse/partner/kids want for dinner, only to be greeted by the all-too-familiar, unknowing stare. We get it; dinner decisions can be overwhelming. However, meal themes can help, especially when tired and faced with infinite recipes on Pinterest, Instagram, Facebook and blogs.  Today, I will share my 15 Fun and Unique Meal Themes to inspire you in the kitchen. Consequently, these will narrow the various dinner possibilities and end those “what’s for dinner dilemmas.”  What are Meal Themes? A meal theme is a tool to spark culinary inspiration and brainstorm ideas of...

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Fajita Buddha Bowl

Fajita Buddha Bowl

Who doesn’t love an easy meal? Many of our clients are busy and looking for healthy eating solutions. This Fajita Buddha Bowl is a perfect option for hectic weeknights and fits within a Mexican-inspired meal. Also, this recipe fits into a “meal theme” such as leftovers or Buddha bowls. In my newest blog, 15 Fun (& Unique) Dinner Themes, I explore how we can use dinner themes or meal ideas to inspire creativity within the category. Plus, using a meal theme cuts down on decisions because we can come up with an idea that fits within that specific category, such as Taco Tuesday, Meatless Monday or Buddha...

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Roasted Broccolini

Simple Roasted Broccolini with Lemon

Have you tried broccolini yet? It’s probably my new favourite veggie. A cross between broccoli and Chinese Kale, it has a sweeter taste than broccoli. The stalks are thin and delicate. As an added bonus, you also receive 105% of your daily vitamin C in one serving. I’m a big fan of roasting veggies (see my past blog all on how to roast veggies). Roasting simply means to cook in an oven using dry heat. Roasting browns the surface of the food, which leads to new caramelized flavours and intensified aromas!   Be sure to try a squeeze of lemon at the end for an added pop of zesty flavour.  Prep time: 5-10 minutes Cook time: 18-25 minutes Ingredients: 1...

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meal prep

3 Simple Ways to Meal Prep

~March Break Edition~ Many of our clients seek meal prep guidance. They want to eat better by learning how to set themselves up for success in the kitchen. They want to eat out less and want lower meal assembly stress. We get it. Therefore, to celebrate Nutrition Month, I will share 3 Simple Ways to Meal Prep. I will also share meal prep benefits and what beginners need to consider before getting started! This post was sponsored by the Egg Farmers of Ontario and Canola Eat Well; as always, all opinions are genuine. First, let's acknowledge that healthy eating does not happen by accident. With our hectic schedules, our default is that we...

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Saucy Sriracha & Honey Drumsticks

Who doesn’t love a good sauce? It makes all the difference when cooking chicken since this protein can take on so many different flavours. This Saucy Sriracha & Honey Drumsticks recipe is spicy and saucy! It’s also fantastic for batch cooking to eat on busy nights or to freeze for later. You can also adjust the amount of srichacha sauce and spiciness to your preference!  Prep time: 10-15 minutes Cook time: 1 hour Serves: 4 Ingredients: 10 chicken drumsticks, with skin on Kosher salt and pepper 3 tbsp corn starch  drizzle olive oil  Sriracha & Honey Sauce ¼ cup sriracha (use less if prefer less spicy) 2 tbsp olive oil 2 tbsp honey 1 tbsp soy sauce, low sodium 1 tbsp rice...

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Avocado Strawberry Feta Salad

Strawberry, Avocado & Feta Salad

with Dijon Balsamic Dressing  The winter season can make us feel blah. If you’re looking for a mood-boost, look no further than your diet! This Strawberry, Avocado & Feta Salad is scrumptious and has a simple homemade Dijon Balsamic dressing. Remember that food is composed of nutrients that affect our brain chemistry. Many people don’t realize that the foods we eat impact how we feel! Leafy greens (like spinach, kale, arugula) contain folate to raise your serotonin (happy hormone). Vitamin C in strawberries may decrease the body’s production of stress hormone (cortisol). Lastly, monounsaturated fats in avocado are anti-inflammatory and associated with improved mood.  To learn more, be sure...

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mood-boosting food

3 Ways to Boost Mood with Food

Is winter over yet? You're probably asking yourself this exact question. Nevertheless, when faced with frigid temperatures, lack of sunlight and ample snow and ice, keeping a cheery mood can be difficult. This has many wondering, does what we eat impact how we feel? Research says yes. Today we’ll be discussing three ways to boost mood with food. Disclaimer: Food does not replace the importance of a trained therapist, physical activity or your doctor’s recommendations.  Mental Health Facts: In any given year, 1 in 5 Canadians will experience a mental health problem or illness.   Seasonal Affective Disorder (SAD) is a form of depression impacting 6-15% of Canadians. It usually begins in late fall...

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Avocado toast

Zesty Avocado Toast with Eggs

Absolutely LOVE this Zesty Avocado Toast with Eggs for breakfast. It really is the most important meal of the day. Find it starts the day off right and wards off that infamous mid-morning “hangry” feeling. In honour of Heart Month, I featured this recipe in the Easy (& filling) Breakfasts blog. It is something that can be enjoyed on a relaxed weekend or as a “make-ahead” option for the busy work week ahead.  Prep time: 10 minutes  Cook time ~ 10 minutes to hard-cook eggs (see Hard-Cooked Eggs to Perfection) Ingredients: Hard-Cooked eggs, see recipe for Hard-Cooked Eggs to Perfection High-Fibre bread, toasted (TIP: Look for 4-5 grams of fibre per slice) 1 cup...

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