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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 24 of 33
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Author: Andrea D’Ambrosio, RD

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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Meal Planning Tips & Tricks for Busy Families

Meal planning can be a daunting task considering our hectic work schedules, our children’s sports or extracurricular activities and not to mention the parental task of ensuring homework is complete and the kids are to bed at a decent time!  Nevertheless, if you (and your family) are looking to eat less processed foods, eat more fruits and vegetables in addition to less sugary and/or processed foods then meal planning is your key to success. I believe that meal planning is truly an ‘art form’ which you get better at only with practice.  Once meal planning becomes a habit, it can significantly lower your stress through improved meal-time organization and the enjoyment of delicious, balanced, healthy meals to energize your...

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Oat Bran, Banana & Chocolate Chip Pancakes!

I am pleased to share this simple and delicious pancake recipe that is a higher fibre alternative to your standard pancake recipe. I used oat bran, dry oatmeal and bananas for the batter and added chocolate chips for some extra sweetness. These pancakes turned out amazingly well, very moist and soft inside. This recipe has been adapted from a similar recipe from the wonderful AllRecipes.ca. Prep time: 10 minutes Cook time: 15 minutes Serves: 4 Ingredients: 1 cup oat bran cereal, uncooked ¼ cup dry oats, uncooked ¼ cup whole wheat flour 2 teaspoons baking powder 1 tablespoon sugar ¼ teaspoon salt ¼ cup chocolate chips 2 ripe bananas, peeled and mashed 1 cup 1% milk 1 large egg Cooking spray Toppings: Fresh strawberries,...

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Peanut Butter vs. Nutella, which is Healthier?

It’s time for the fun game of nutritional comparison! Comparing Peanut Butter (PB) to the popular Italian hazelnut spread Nutella. This topic comes suggested to me by a busy couple in Waterloo seeking dietary guidance for their family. To answer this question, let’s take a look at the ingredient lists for both products and then compare their nutrition info. I will provide (as always) my 'bottom line' nutrition recommendations. Which is healthier: Peanut Butter or Nutella? Click To Tweet What’s In Nutella? Ingredients (as listed on the label): SUGAR, modified palm oil, hazelnuts, cocoa, skim milk, reduced minerals whey (from milk), soy lecithin: an emulsifier, vanillin: an ARTIFICIAL flavour. Please note,...

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Andrea’s Chocolate Quinoa Brownie Recipe!

I am excited to share this simple and delectable brownie recipe that uses cooked quinoa instead of flour! This soft, decadent recipe is also gluten free. If you don’t mention that the recipe uses quinoa your guests would never even know! ;) Serves: 12 Prep time: 10 minutes Cook time: 30-34 minutes Ingredients: ½ cup rinsed quinoa 1 cup water ¾ cup sugar ½ cup cocoa powder 1 tsp baking powder ¼ cup 1% milk 2 Tbsp canola oil 2 eggs 1 tsp vanilla Instructions: 1. Combine ½ cup quinoa and 1 cup of water and bring to a boil and then reduce to simmer. Cover and cook for about 20 minutes or until water has evaporated. Let stand 5...

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Do we Burn more Calories in the Summer vs. Winter?

Contrary to popular belief, our bodies burn slightly more calories adapting to cold temperatures than we do adapting to warm weather. When our bodies produce heat, we burn extra energy aka extra calories. Therefore, in cold environments, our body adapts quickly by stimulating smooth muscle contractions (i.e., shivering) in order to generate heat. Shivering requires caloric energy to generate heat. Conversely, the summer heat has little effect on your resting calorie burning (aka BMR- Basal Metabolic Rate). If you find yourself sweating, this is not active calorie burning. However, if you are in heated environment for prolonged periods or running a fever this can increase your calorie burning...

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