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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 2 of 35
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Author: Andrea D’Ambrosio, RD

Blueberry, Feta & Mint Salad

Are you seeking creative ways to use your garden herbs?  Well, look no further than tossing them into your salads! I'm absolutely obsessed with this Blueberry, Feta and Mint salad, which combines sweet, salty and crunch. This will be a true family favourite! I recommend cutting up your greens in advance for speedy salad assembly. Ps. In case you missed it, be sure to check out my Top 5 Must-Have Garden Herbs (and how to use them)!   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups mixed salad greens, washed 1 cup blueberries 1/3 cup feta cheese, cubed 3 Tbsp sunflower seeds, unsalted 2 Tbsp olive oil 1 Tbsp balsamic vinegar Optional: Drizzle aged balsamic along top of salad   Instructions: Clean salad greens and place into...

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3 Ways to Manage Cottage Eating Pitfalls

Summer is a time to kick back, enjoy the sunshine and time spent in tranquil destinations. Whether you are staying at a cottage or camping, eating well on these weekends comes with its own inevitable challenges. Raise your hand if, on a cottage weekend, you have felt unwell after eating copious amounts of junk food? Or if you found yourself permanently grazing (and/or drinking) throughout the day? Or perhaps you witnessed yourself forgoing your usual structure and balance at meals? I know I can say yes to all of these things.   In today’s blog, we’ll explore 3 ways to manage cottage-eating pitfalls so that you can relax without...

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Zesty Tabouli {Recipe Redux}

Are you keeping cool this summer? For many, the last thing we want to do in July is turn on the oven or stove!  Therefore, today’s recipe is inspired by keeping your home cool but still enjoying a healthy meal. I have chosen a recipe using my favourite whole grain, bulgur, because it can "cook" sitting on the counter in boiling water instead of on the stove. Bulgur is a wheat kernel with double the fibre of brown rice, a subtle nutty flavour and chewy taste. Tabbouleh, a traditional Middle Eastern dish, is often made using bulgur and lots parsley.  In case you missed it, I recently wrote about...

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Top 5 Must-Have Herbs for Your Garden

(and cool ways to use them!) This year, I planted my first herb garden! This year I also discovered my top 5 must-have garden herbs.  The idea came after feeling frustrated going to the grocery store to buy separate herbs and having them go bad before I could use them. I knew that planting a small herb garden would be the solution. Gardening is also something that is close to my heart. My grandpa was a gardener and owner of a greenhouse in St. Jacob’s. From a young age, I enjoyed beautiful flowers, nurturing plants and watching them grow. Therefore, this June, I sauntered into the grocery store...

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Seared Salmon with Walnut Parsley Gremolata

I'm always on the hunt for new ways to enjoy salmon! It’s just so succulent and perfect for our summer season. For this recipe, I made a simple gremolata using fresh garden parsley and mint. Gremolata is a chopped herb condiment traditionally made using garlic, oil and lemon zest. You can add gremolata on top of any type of fish, meat, savory dish like mashed potatoes, roasted veggies, pasta or even as a salad dressing!  You can also be creative and add other types of nuts or herbs to change it up.   Serves: 2 Prep time: 5-10 minutes Cook time: 6-8 minutes   Ingredients: 2 salmon fillets (about 200 gram each), fresh or...

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7 Signs of an Unhealthy Relationship with Food

In our weight and image-obsessed culture, it is very easy to feel very overwhelmed about food. This “complicated” relationship can sabotage our very best efforts, leave us feeling down and simply take the fun out of eating. Who wants that? However, it doesn't have to be this way! To help us dive into the 7 signs of an unhealthy relationship with foods, I have invited my friend and fellow dietitian, Vincci Tsui to share her thoughts. Vincci has a private practice in Calgary where she helps her clients ditch the “diet culture” and reclaim their relationship with foods and their bodies!  I absolutely LOVE Vincci’s work. Be...

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Indian-Style Palak Panner

Are you an adventurous eater? I certainly am. I love to experience different flavours of foods from around the world! This week, a client asked if I could please post an Indian recipe, so I decided to do my own take on my all-time favourite Indian dish, Palak Paneer.   For those who are unfamiliar, paneer is a fresh cheese that is common South Asia. You can find paneer at your local grocery store in the cheese and yogurt aisle. Palak refers to spinach. So basically, we are making a spinach curry with cheese.  I made this recipe for my grandma, she enjoyed herself too!   Prep time: 20-25 minutes Cook time:...

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Top 7 Ways to Eat to Manage Stress

{Part II}   Did you know that nutrition can help you better manage stress? It can. Now that you are aware of the 6 ways stress is sabotaging your diet, we can move on to part two where I’ll share 7 eating and lifestyle strategies to help you better manage stress.   DYK: Nutrition helps your body better manage stress? Find out more! Click To Tweet   Andrea’s Top 7 Ways to Manage Stress:   Make Yourself the PRIORITY: “You are the most important person in your life.”  This was said by the yoga teacher in class this week and made me think that making yourself the priority is not selfish. Instead, it’s a powerful stress-reduction...

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6 Ways Stress is Sabotaging your Diet

In a typical week, how many times do you feel stressed? Be honest. According to Statistics Canada, 23% of Canadians (or 6.7 million people) report feeling ‘quite a bit’ or ‘extremely stressed’ most days. I am sure this is not surprising. After all, stress can easily be our “default-mode” when working, doing household chores, or caring for loved ones.   23% of Canadians report feeling ‘quite a bit’ or ‘extremely stressed’ most days Click To Tweet   What is often overlooked, however, is how stress sabotages our diet while wreaking havoc on our bodies and minds.  We likely don’t think about the severity of this link because stress seems so common!  Today,...

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