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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 20 of 33
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Author: Andrea D’Ambrosio, RD

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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Grandma’s Mushroom, Broccoli & Cheddar Quiche

Quiche is one of the foods that I despised as a child but grew up to really enjoy.  I am eager to share a family quiche recipe, which also makes great lunch leftovers!  Enjoy the versatility to use your favorite veggie and cheese combinations.   Serves: 6 Prep time: 10-15 minutes Cook time: 40-50 minutes   Ingredients: 2 Tbsp margarine or butter ½ cup onion, chopped ½ cup mushrooms, sliced 1/4 cup shredded cheddar cheese 1 cup broccoli, chopped into small pieces 9” unbaked pie shell 4 large eggs, beaten 1/2 cup milk 1 tbsp flour pinch of salt and pepper Garnish: Tomato slices and fresh parsley   Instructions: Pre-heat oven to 350F In a frypan, melt margarine over medium heat.  Sauté onions, add mushrooms and cook until tender....

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Healthy Eating on a Budget

To help us celebrate Nutrition Month, I have a dynamic guest blogger, Tracy Morris a Registered Dietitian providing diabetes education in Toronto.  I encourage you to visit Tracy’s blog, News Bites, for ample consumer-friendly nutrition information.  Today, Tracy will be sharing some of her tips for healthy eating on a budget. In today’s society, we are mindful of both the healthfulness and the cost of the foods we are consuming.  With increasing food prices and the allure of inexpensive convenience foods, I assure you it is possible to eat a healthy diet on a budget.   Here are some dollar-saving tips to keep in mind: 1. Go Vegetarian!  Cooking with protein-rich choices such as lentils,...

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