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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 23 of 33
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Author: Andrea D’Ambrosio, RD

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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De-Stress this Holiday Season!

With the arrival of the holiday season, too many of us feel that familiar “holiday stress” creeping up.  Isn’t this season supposed to be a fun-filled and joyous time?  Why then do so many of us now complain of feeling increased stress?  Whatever the cause, help is on the way with my top 7 holiday stress busting tips. De-stressing is so important (all year long) because physical and emotional stress negatively impact our health.  Research supports the link between stress and conditions like heart disease, hypertension, headaches and mental health conditions like depression and anxiety.  Stress is also a contributor in making certain conditions like irritable bowel syndrome,...

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Winter Healthy Pick: Pomegranates

As we slowly become inundated with Christmas commercials and holiday music, I thought this would be an ideal time to explore a select superfood for the winter! As a refresher, a “superfood” is just a fancy word to describe a food with an extraordinary nutritional profile along with associated health benefits.   A “superfood” is just a fancy word to describe a food with an extraordinary nutritional profile. Click To Tweet   Pomegranates will be my featured superfood because they are not only sweet and refreshing, but they also pack a nice nutritional punch! You can spot this fantastic fruit in supermarkets between September and January. When selecting your fruit, look for...

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Pomegranate Goat Cheese Salad

In my latest blog post I selected pomegranates for my winter superfood!  Here is an easy and tasty recipe to use this sweet fruit! Serves: 4 Prep time: 10 minutes Ingredients: 4 cups fresh green lettuce ¼ pomegranate fruit, seeds ¼ cup goat cheese, crumbled 1 Tbsp sunflower seeds, unsalted 1 Tbsp raisins 2 Tbsp of olive oil to coat salad 1 Tbsp balsamic vinegar salt and pepper to taste Instructions: 1.    Clean lettuce leaves thoroughly in cold water 2.    Combine ingredients into a salad bowl 3.    Add oil and vinegar dressing to salad mix 4.    Toss salad and enjoy!...

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National Oatmeal Day!

With the chilly weather already upon us, nothing hits the spot better than a big bowl of warm oatmeal. This post is dedicated to this nutritious and satisfying breakfast option. First, let's start with facts on oatmeal and then I will share my homemade fibre-packed oatmeal recipe.     Did you know? Oatmeal is a whole grain (not refined -still contains the bran and germ) Oatmeal contains 3g of protein and 3g of fibre in 1/3 cup serving Oatmeal lowers cholesterol (thanks to the beta-glucan, type of soluble fibre) Steel-cut oats have modestly more fibre (longer cook time) Stabilizes blood sugars which keeps you feeling fuller longer (great food choice...

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Mediterranean Vegetarian Salad

Sometimes you are in need of a quick culinary creation that uses common vegetables and pantry staples. This recipe is one that can be made in a hurry and served to those on gluten free and/or vegetarian diet. I brought this dish to a housewarming party and it was a big hit! So enjoy :) Serves: 8-10 Prep time: 15 minutes Ingredients:  ½ can chickpeas (540mL), rinsed and drained 1 can lentils (540mL), rinsed and drained 2 stalks celery, chopped 1 Tbsp celery leaves, chopped 1 red pepper, chopped ¾ cup cucumber, chopped ¾ cup black olives, drained and rinsed ½ cup feta cheese, crumbled or diced ½ tsp dried oregano 1/3 cup olive oil 2 Tbsp red wine vinegar (adjust...

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Benefit from Breakfast!

Breakfast truly is the most important meal of the day; yet a startling 40% of Canadian children do not eat breakfast on a daily basis according to the Heart and Stroke Foundation. Over half of adults also frequently skip breakfast with reasons varying from: not feeling hungry, to wanting to ‘cut calories’ or simply trying to save time in the morning. Whatever the excuse, breakfast is truly a vital part of healthy living and has numerous health benefits. Today, I will share my top 5 benefits from daily breakfast consumption. My follow-up blog will identify some balanced, nutritious breakfast ideas for morning mealtime inspiration!     Five Reasons to Eat B-fast...

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Some Breakfast Inspiration

According to the University of Alberta, only 12% of Canadians eat a balanced breakfast in the morning.  In my last post, I shared my top 5 benefits for having breakfast daily.  Today, as a follow-up, I will provide quick, convenient meal time ideas to get you nourished and on your way in the morning!   According to the University of Alberta, only 12% of Canadians eat a balanced breakfast. Click To Tweet Anatomy of a Balanced Breakfast: Easy as 1, 2, 3! 1. Think Fibre! Choose foods that are high in fibre to provide long lasting fuel until your next meal. Fibre not only fills you up, it also lowers cholesterol, stabilizes blood...

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