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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 23 of 35
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Author: Andrea D’Ambrosio, RD

Drinking Diet Pop, But Not Losing Weight?

If we replace our sugary, caloric soft drink with a non-caloric “diet pop” we should theoretically lose weight, right?  Well, it appears that this might only not be true; in fact, our diet pop may be promoting weight gain!     Research recently published by John Hopkins Bloomberg School of Public Health found adults who drink diet beverages consume more calories from food compared to adults who drink regular sodas and other sugary beverages.  This research was published in American Journal of Public Health using data from 24,965 people aged 20 and older between 1999 to 2010.  This topic is one of on-going debate and further research is needed to...

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Vegetarian Pad Thai

Who doesn’t enjoy a tangy, moderately spicy noodle dish loaded with veggies?  This is a very simple Pad Thai recipe, which thankfully uses common household ingredients!  Be careful to not over-cook the rice noodles, as you want them to remain firm and a little chewy.  You can also feel free to use bean sprouts instead of the snow peas for a more traditional recipe.  Try tossing in some shrimp or chicken for a non-vegetarian alternative!   Prep time: 20 minutes Cook time: 15 minutes Serves: 4   Ingredients: 16oz rice noodles (1/4 inch wide) 1.5 cups snow peas   Sauce: 3 tbsp fresh lime juice 3 tbsp Ketchup 1tbp brown sugar ¼ cup low sodium soy sauce or fish sauce   3 tbsp...

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Wheat Berry Salad with Apples, Walnuts & Feta

Wheat berries are whole, unprocessed wheat kernels packed with nutrition! Wheat berries are wholegrain, meaning they contain the bran (outer fibrous coating), the endosperm and the germ, which is rich in vitamins, minerals and heart healthy fats.  When grains are refined, the bran and the germ are removed to make the texture easier to chew and digest.  As a result, wheat berries are crunchy and chewy in texture which helps keep you feeling full for longer!   Prep time:  20 minutes Cook time: 1 hour Serves: 12-15   Ingredients: 1 cup wheat berries (dry) 2 gala apples, unpeeled and chopped 1 can (19oz) chickpeas, rinsed ½ cup raisins ½ cup walnuts, unsalted and chopped ½ cup fresh parsley, chopped ¼...

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Matcha Madness

Move over regular old green tea, there is a new and more potent green tea in town!  Matcha is a fine green tea powder, which has origins dating back to the 12th century in Japan.  This tea is described as having a strong and earthy taste with a full and frothy texture.  The difference between regular green tea and matcha tea lies in the processing.  Matcha tea uses the whole tealeaf for harvesting, steaming, drying and grinding into a fine powder.  Interestingly, ten cups of green tea are needed to match the potency of a cup of matcha green tea.   [bctt tweet="Ten cups of green tea are needed...

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Transform your Picky Eater!

Are meal times with your picky eater a source of tremendous stress?  Will your child start crying or fussing at the sight of a new and unfamiliar food?  Are you concerned about your child’s nutritional intake considering the short list of foods that he or she will actually eat?  These are common concerns that often bring nervous parents in seeking the support of a Registered Dietitian. It is important to note that meal times SHOULD NOT be stressful!  Keeping a calm and relaxed eating atmosphere helps children develop confidence and positive associations with food.  Rest assured that children will naturally test their limits and it is the parent’s...

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Rapini on Whole Grain Spaghetti

Here is a popular family dish using fresh rapini with olive oil, garlic and whole grain pasta!  This recipe is a flavourful, light and a delicious way to incorporate veggies into your pasta dish.   Serves: 4 Prep time: 10 minutes Cook time: 10-15 minutes   Ingredients: 1 bunch of rapini, trimmed stems 2 Tbsp olive oil 1 package whole grain pasta 1 clove garlic, sliced fresh ground pepper to season pinch of red pepper flakes (optional)   Instructions: Clean rapini and trim off the long stems.   (I sliced the stems lengthwise so they cook in less time). Cook whole grain pasta in boiling, salted water according to package instructions. Cook rapini in boiling, salted water for 3-5 minutes or until rapini stems are...

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The Power of Protein!

When I mention the word protein, what first comes to mind?  Do you think of muscles or strength, or do you think of weight control, possibly energy boosting, or maybe you simply think about different types of foods that contain protein?  Today, “protein” is a new industry buzzword used to sell food products like drinks, bars and cereals.  And it works! Barry Calpino, vice president for Kraft Foods described protein and stated, "It's one of those rare things that has a lot of different meanings to a lot of different people and they are all positive." Today, let’s take a closer look at protein, how much you need...

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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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