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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 23 of 32
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Author: Andrea D’Ambrosio, RD

Quinoa & Beef Stuffed Peppers

Growing up in an Italian family, I always enjoyed my nonna’s rice and ground veal stuffed peppers. Using this meal inspiration, I have created my own stuffed peppers where I substituted quinoa for rice for added protein and fibre. There is a lot of versatility with this recipe so be sure to toss in additional veggies or spices according to your tastes. This recipe is also gluten-free for those on a restricted diet. Serves: 4-6 Prep time: 40 minutes Cook time: 45 minutes Ingredients: 1 pound lean ground beef 1 cup quinoa (dry and rinsed) 14 oz canned tomato sauce 1 Tbsp Italian spices (pre-mixed) 2 Tbsp fresh parsley, chopped 1 clove garlic, minced 6-10 mushrooms, chopped ½...

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Government now allowing vitamin D Fortified Breakfast Sugar…oops! I Meant Cereal!

I am pleased to introduce my guest blogger, Renu Arora, a fellow dietitian and friend of mine. Renu specializes in heart disease, diabetes and weight management with practices in both Mississauga and Etobicoke. Today, Renu will be exploring a hot, new nutritional topic on vitamin D fortified b-fast cereal! We’ve heard a lot about Vitamin D (aka “the sunshine vitamin”) in the news over the past few years. I myself have written on its increasing importance, and recommend that all Canadians supplement with it, especially in the winter months, as it is literally impossible for anyone to make enough of it naturally given our geography…the sun’s rays are...

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Thai Green Curry with Chicken

After an amazing trip to Southeast Asia, I am excited to share with you my own Thai Green Curry recipe. While in Thailand, I was exceptionally lucky to attend an authentic Thai cooking class instructed by the entertaining and talented Permpoon Nabnian. The recipe I am sharing today is a mix of Perm’s cooking tips, what was available in my own pantry as well as online recipe pointers. The finished product is a spicy treat that makes great leftovers as well! Serves: 2 Prep time: 20 minutes Cook time: 40 minutes Ingredients: 2 boneless chicken breasts, cut into bite sized pieces 1 can (390mL) coconut milk 2 Tbsp green curry paste 1 clove of...

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Let’s Compare Super Seeds: Chia vs. Hemp vs. Flax

Now that you are familiar with the emerging chia seeds and hemp hearts from my past blogs, we are ready to 'dig in' and compare these super seeds to the famous flax seed.  Today, we will review what these seeds have in common as well as their distinguishing characteristics.   What do Chia, Hemp and Flax all have in Common? Plant based, vegetarian, vegan protein sources ‘Complete protein’ – all your essential amino acids All gluten free  * Contain heart healthy polyunsaturated fats (omega 3 & 6), which support immune function and brain functioning, and are cholesterol lowering and anti-inflammatory All are a source of both protein and fibre   Nutritional Comparison! Per...

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Eat Some Cha Cha Cha Chia Seeds!

Do you remember the chia pet phenomenon back in early 90s? With that catchy jingle and those captivating commercials where the chia pet would sprout before our eyes?  Well, little did we know that those little chia seeds were an ancient dietary staple for Aztec civilizations which would later emerge in North America as a Super Food. Today, I will explore the health and nutritional benefits behind that mighty chia seed and explain how to get some chia into your diet. In my next blog post I will be comparing chia seeds to hemp and flax seeds! Chia seeds are part of the mint family and are native to...

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Mediterranean Lentil Salad with Goat Cheese

Sometimes simplicity is the best thing! This recipe happened almost by accident with wanting to use up goat cheese and choosing to use canned lentils so that I could avoid using the stove on a hot summer day. This is the perfect recipe to bring to a potluck or have as a side dish for an outdoor BBQ. Serves: 8-10 Prep Time: 10-15 minutes Ingredients: 1 – 540mL can of lentils, rinsed and drained ½ cucumber, chopped 1 pint of cherry tomatoes ¼ cup fresh goat cheese ¼ cup olive oil 2 Tbsp of red wine vinegar ½ tsp dried oregano Fresh ground pepper to taste Instructions: 1. In a large bowl, combine all ingredients. 2. Stir in olive oil, red...

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How About Some Hemp Hearts?

The concept of a ‘super-food’ is an emerging phenomenon and encompasses foods with an extraordinary nutritional profile along with associated health benefits. Hemp is considered one of the world's most nutritious plants and definitely a ‘super-food’ you want in your pantry! What is Hemp? Hemp is a tall plant; in fact, the hemp plant can grow up to 18 feet high! Hemp has a strong, fibrous stalk and tiny, edible seeds known as hemp seeds or shelled as hemp hearts. Hemp can be eaten whole, pressed into an edible oil, or ground into flour for baking. Hemp has been cultivated as food for over 5,000 years and is...

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Hearty Homemade Greek Salad

Here is a simple Greek salad recipe with a homemade dressing. I added chickpeas on top for added carbohydrate, protein, fibre and healthy fats. Adding a carbohydrate (or two) to your salad could make it into an entrée to fuel you during your busy day. Serves: 2 Prep time: 15 minutes Ingredients: 4 cups lettuce (romaine or green leaf) 1 medium tomato, chopped ½ cucumber, chopped ½ red pepper, sliced 1 cup chickpeas, drained and rinsed from can ½ cup black olives, drained and rinsed ½ cup feta cheese, crumbled 2 Tbsp sunflower seeds, unsalted 1 Tbsp olive oil 1½ tsp red wine vinegar ¼ tsp dried oregano ¼ tsp dried basil ¼ tsp Dijon mustard Ground pepper to taste Instructions: 1. Clean lettuce...

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Mexican Black Bean & Avocado Salsa!

This is a delicious salsa recipe that your guests will without a doubt love! I served my salsa with corn chips. If you are accommodating gluten free guests, this appetizer is a great option but you will have to ensure the chips do not contain hidden wheat ingredients. Prep time: 12 minutes Serves: 15 Ingredients: 1 can black beans (19 oz), drained and rinsed 1 cup corn, frozen 1 avocado, peeled and diced 2 medium fresh tomatoes, diced ¼ cup red onion, finely chopped ¼ cup fresh cilantro, chopped 1 clove garlic, minced 2 Tbsp olive oil 1 whole lime, juiced pinch salt and fresh ground pepper to taste Instructions: 1. In a large bowl, combine black beans, corn, diced tomatoes, onion,...

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