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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 25 of 35
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Author: Andrea D’Ambrosio, RD

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

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

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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Digestive Health: Exploring the ‘Gut-Brain’ Connection

It is well known that signals from our brain impact our stomach or gut. Think back to a time where you were extremely worried about a looming presentation and then felt butterflies in your stomach, a lump in your throat and noticed a change in your bowel movements. This is a demonstration of how your digestive system automatically responds to emotions experienced. However, have you ever wondered if these same signals can travel in the opposite direction, so that your gut can communicate to your brain and impact things like your emotional state? It appears that our gut is smarter than we anticipated and is in fact,...

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Curbing your Mindless Eating: Thanksgiving Edition

There is a very intricate (and fascinating) science behind why we eat what we eat and why we eat the amounts we do! Without even realizing it, we are inundated with subtle environmental cues, which cunningly lead us to eat more than we otherwise would. Brian Wansink is a food researcher and has written the indispensible book “Mindless Eating” which both exposes and explores these environmental cues in order to provide readers with tips for eating a little ‘less’ without even noticing it! So, in honour of Thanksgiving fast approaching, I thought this would be a timely topic to help us alter our environments so that we...

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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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