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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 23 of 34
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Author: Andrea D’Ambrosio, RD

Zucchini Chocolate Chip Muffins

Muffins make a convenient snack option when you are on the go.  I often pair this delectable zucchini chocolate chip muffin with a yogurt or a portion of cheese.  Be sure to freeze extras to have them ready and fresh when you need them!   Serves: 12 Prep time: 15-20 minutes Cook time: 20-25 minutes   Ingredients: 1 ½ cup whole wheat flour ¾ cup white sugar 1 tsp baking soda 1 tsp cinnamon ½ tsp salt 1 egg ½ cup vegetable oil ¼ cup milk 1 tbsp lemon juice 1 tsp vanilla 1 cup shredded zucchini ½ cup chocolate chips ½ cup chopped walnuts (optional)   Instructions: Preheat oven to 350F. Combine dry ingredients into mixing bowl. In a separate bowl, mix together egg, oil, milk, lemon juice and vanilla. Stir...

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Homemade Goat Cheese & Parsley Stuffed Chicken

This is a simple, succulent recipe that provides an elegant protein option that can be served with seasoned roasted veggies at your next dinner party.   Serves: 2 Prep time: 10 minutes Cook time: 20-25 minutes   Ingredients: 2 chicken breasts ¼ cup goat cheese 1 tbsp fresh parsley, chopped Sprinkle ground pepper 1 tbsp oil oil 1/2 tbsp basil dried   Instructions: Pre-heat oven to 375 F. Trim any fat off the chicken breast and cut in half lengthwise. Add goat cheese to one side of the opened chicken breast and sprinkle fresh parsley on top of cheese.  I added fresh ground pepper inside the chicken breast. Close the chicken breast so it looks intact, you may need to use a toothpick. Sprinkle chicken breasts...

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All about Edamame!

If you are in search of a high protein, fibre-rich, quick and nutritious option, look no further than the frozen section of the grocery store for edamame!     Edamame, pronounced ed-uh-MAH-may, is the name for the fresh, young soybeans that are harvested before the seeds harden. Edamame is popular in Chinese, Japanese and Hawaiian cuisine. Edamame beans have a subtle buttery flavour, are crunchy in texture and are found inside a fuzzy green pod. These bright pods are often steamed or boiled and served with a little salt.  You can also purchase shelled edamame, which saves you time from squeezing the tasty bean out of the pod.   [bctt tweet="Edamame (ed-uh-MAH-may)...

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Eggplant Parmigiana

This is a true crowd-pleasing recipe that uses simple ingredients.  Feel free to add your own spices like fresh basil or oregano according to your tastes.   Serves: 4 Prep time: 15 minutes Cook time: 15-20 minutes   Ingredients: 1 medium eggplant, remove skin and slice into ½ inch slices 1 egg ¼ cup all purpose flour 2 Tbsp canola oil 1/3 cup grated parmesan cheese 1 cup meatless tomato sauce 1 cup mozzarella cheese   Instructions: Pre-heat oven to 400F. Wash and peel eggplant; cut crosswise into ½” slices. Dip eggplant into egg and then flour; turning to coat both sides. In a large skillet on medium-high heat, cook eggplant half at a time for 4-6 minutes. Turning once to cook...

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Barley, Oats & Chocolate Chip Cookies

To celebrate the holiday season, I made these tasty Christmas cookies!   I decided to use the whole grains barley and oats since they are rich in beta glucan, which is beneficial for cholesterol lowering and boosting immunity.   Prep time: 20 minutes Cook time: 10-12 minutes Serves: 30-40 cookies   Ingredients: 1 cup brown sugar 1 cup margarine 1 tsp vanilla 1 egg 2 cups whole oats (I used quick cooking oats) 1 cup barley flour ½ cup oat bran 1 tsp baking soda ¼ tsp salt 1 cup dark chocolate chips 2 Tbsp festive sprinkles (optional)   Instructions: Pre-heat oven to 350°F. In a large bowl, combine brown sugar and margarine and blend together. Stir in vanilla and egg and mix until fluffy. Add whole oats, barley flour, oat...

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New Year’s Resolutions You Should Keep!

What is the point of making a New Year’s resolution for living better, healthier lives if it is not maintainable?  Today, I will share my 5 best tips for boosting your health and well-being!  All my tips are achievable and sustainable all year round! 1.  Focus on “life-long change”:  This year, ditch all those fad diets, the hunger strikes, the elimination diets and take charge of your health with real foods that taste good!  Remember that any valiant effort to lose weight that involves deprivation and/or extreme exercise is unsustainable; you will eventually default to your old habits.  Therefore, make a commitment to focus on lifelong behavior change using...

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Greek Quinoa Salad

Here is a simple quinoa salad that is very convenient to pack for work or school lunches.  This balanced meal choice is complete with carbohydrates to fuel your brain, protein and fibre to keep you feeling full, and a variety of vitamins and minerals for overall health!  I enjoy this quiona salad paired with a small cup of yogurt, ¼ cup of nuts and a piece of fruit. Serves: 4 Prep time: 15 minutes Cook time: 20 minutes   Ingredients 1 cup quinoa, rinsed ½ cup canned chickpeas, drained and rinsed ½ cup cucumber, diced ½ cup cherry tomatoes, cut in half ½ green peppers, diced ¼ cup feta cheese, crumbled ¼ cup black olives, chopped 2 tbsp extra virgin olive...

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Colourful Roasted Veggies

This recipe of seasoned, crunchy veggies will fill your home with the savory aroma of spices!  Feel free to use a variety of veggies according to your taste preference or what you have on hand. Tip: Be sure to cut your vegetables into similar sized pieces so that they cook at the same time.  For example, you may have to cut your potatoes into smaller pieces and use larger slices of red peppers. Serves: 4 Prep time: 15 minutes Cook time:  40-50 minutes   Ingredients: 4 cups tri-coloured potatoes, cleaned and cut into quarters 1 cup cauliflower, chopped 1 red pepper, sliced into chunks 1 zucchini, cut into spears 1 cup mushrooms, whole ¼  small red onion, sliced 2 cloves...

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Balsamic Glazed Salmon

Here is a simple salmon recipe that uses common household ingredients and can be ready in a hurry.  Salmon is an excellent source of omega 3 fatty acids essential for heart health as well as brain, nerve and eye functioning.  Aim for 2-3 servings of fish per week (one serving is 75g or 2.5oz).   Serves: 2 Prep time: 10 minutes Cook time: 15-20 minutes   Ingredients: ¼ cup balsamic vinegar 1 tbsp olive oil 1 tbsp white wine 2 tsp Dijon mustard 1 clove garlic, minced ½ tsp dried oregano Pinch of peppercorns Salt and pepper to taste 2 Salmon fillets (4 oz each)   Instructions: Pre-heat oven to 425 degrees. In a small bowl, combine balsamic vinegar, olive oil, white wine, Dijon mustard, garlic,...

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