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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 21 of 34
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Author: Andrea D’Ambrosio, RD

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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Let’s Cook in a Hurry!

Welcome to Nutrition Month 2014 with the practical theme of “Simply Cook and Enjoy!”  This month, Dietitians across Canada guide consumers back to the kitchen to master some cooking basics.  Since time constraints are one of the largest barriers to today’s cooking, I will teach some timesaving tips on how to cook in a hurry! Over the years, we have transitioned (or regressed) in our cooking and food preparation methods.  This transition involves consuming more prepared foods, packaged foods and convenience foods, all which require less time in the kitchen and fewer food skills (Health Canada, 2010).   Not surprisingly, our dietary intake has moved toward one that is higher in...

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Salmon Fresh Rolls

This is an easy recipe for a light entertaining lunch.  I made these salmon wraps for a couple friends visiting for lunch and it was a big hit. You can use salmon, canned tuna or chicken.  Rice wraps are found in grocery stores in the ethnic section.  This is a gluten free recipe using common kitchen ingredients.  Enjoy the flexibility to choose the ingredients you love. Prep time: 10 minutes Cook time: Bring water to boil Serves: 4   Ingredients: 1 can wild salmon 2 Tbsp low fat sour cream 2 Tbsp mayo ½ tsp lemon juice 2 stalks celery, chopped salt and pepper to taste Rice wraps (4-6)   Toppings: Fresh lettuce, chopped Grated carrot Raisins Sunflower seeds Celery, cut into match sticks   Instructions: In a large,...

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