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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 29 of 33
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Author: Andrea D’Ambrosio, RD

Where did Pancake Tuesday come from?

Today is the annual day of Pancakes!  Also known as Pancake Tuesday or Shrove Tuesday or Mardi Gras or Fat Tuesday. Wow, those are a lot of names for one single day!  Nevertheless, are you curious on the origins of Pancake Tuesday? Wondering why pancakes or why at this time of year?  If you are looking for answers, I am happy to say that you have come to the right place :) Why on Tuesday? Pancake Tuesday happens around the same time each year and always falls on the Tuesday before Ash Wednesday.  Ash Wednesday marks the first day of Lent, which is the season with 40 days of preparation before Easter for Christians. What does ‘Shrove’ Tuesday mean? The word...

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How to Make Fantastic Fish!

Welcome to the middle of the month dedicated to promoting Heart Health. To help celebrate this momentous time, I have brought in my very firstguest blogger Amanda Li, the talented Registered Dietitian and chef.  Amanda has a passion for creating the finest foods to foster health and well-being. Thank you Amanda for sharing your exceptional culinary expertise with us at Dietetic Directions! Fish 101: The 1st of February not only marked the start of Heart Health Month, but also the beginning of a Fish and Seafood Module in Culinary school!  Today I will share with you how to master the art of cooking fish and encourage you to try new ingredient-pairings with your fish.  This blog could possibly...

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Easiest Greek Lentil Salad

As part of February's "heart health month," I would like to share quite possibly the EASIEST Greek Lentil Salad. Makes a great fibre and protein-paced lunch along with a glass of low-fat milk (or yogurt) and a fruit.  Presto! Easy, right? Serves: 6 Prep time: 10 minutes   Ingredients: 1 – 540mL can of lentils, rinsed and drained ½ cup of calamata olives, sliced or whole ¼ cup red onion, chopped fine 1 cup of cherry tomatoes, halved ½ cup red or green peppers, sliced 1 cup cucumber, diced ¼ cup of feta cheese, cubed ¼ fresh parsley, chopped ¼ cup olive oil 2 Tbsp of red wine vinegar ½ tsp dried oregano Instructions: 1. In a large bowl, combine all ingredients Enjoy :)...

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Ginger and Cilantro Red Lentil Soup

This is one of my all time favourite soup recipes!  It is so hearty that it can be consumed as a meal or in a smaller portion as a starter.  Be sure to taste it before serving in case it needs some more lemon juice or ginger to taste. Serves: 4 Prep Time: 20 minutes Cook time: 40 minutes Ingredients 1 ½ L of chicken broth (ready made or homemade) 1 cup red lentils (dried) 1 medium onion, chopped 1 small sweet potato, chopped 1 red pepper, chopped 1 cup broccoli, chopped 2 cloves of garlic, minced 1 Tbsp lemon juice ¼ tsp ground ginger or 1 tsp fresh ginger, minced 2 Tbsp olive oil Directions: 1. Sweat onion in olive oil until transparent 2....

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Let’s Eat Lentils!

Lentils are little edible seeds grown in a pod and part of the legume family.   You may recognize lentils used in vegetarian dishes or used in Indian cuisine.  However, how familiar are you with using lentils in your kitchen as part of your tasty, healthy meals? In honour of February being "heart health awareness month", this blog is dedicated to raising awareness on the amazingness of lentils and encouraging you to begin experimenting with these in your cooking! Lentil 101: Lentils vary in size, shape, colour; they may be are purchased in the dried form, canned or possibly in the pod.  Lentils vary in colour from the most common brown lentil, to the peppery...

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Baked Rapini Chips

If you like kale chips you will LOVE rapini chips! They are easy to make and something the whole family can enjoy. Prepare them as an appetizer, snack or side vegetable dish.   Prep time: 10 minutes Cook time: 10 minutes Serving: 4 Ingredients: Fresh rapini (about 2-3 cups) 2 Tbsp vegetable oil 1 clove of garlic, minced Salt to taste Directions: 1. Clean rapini leaves and flowerets and spread them on a baking sheet (do not have them overlap too much) 2. Pre-heat oven to 300 degrees C 3. Drizzle vegetable oil over the rapini leaves and sprinkle with a little salt to bring out the flavour 4. Optional: Sprinkle 1 clove of minced garlic on top of the raw rapini 5. Bake in...

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Reap the benefits of Rapini

If I had to name my top 3 veggies rapini would most certainly top my list!   I grew up with rapini served both at family meals and on special occasions.   Surprisingly, rapini was always a treat for all five children in my extended family.   Now, as a dietitian, I have come to appreciate rapini not only as a delicious vegetable but also as a “super food” or those foods that pack a nice nutritional punch! For those unfamiliar with rapini it is now time to explore this delicious, bitter and almost nutty tasting veggie. What is Rapini? A common dark green leafy vegetable native to southern...

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So…. What about Soy?

Usually towards the end of a one-on-one dietary counselling session I will often be asked, “so…. what about soy?  After hearing the same question various times, I think it is time to set the facts straight.  Is soy cause for concern? Should we be avoiding soy? Should we be consuming more soy? Let’s find out! What is soy? Soy products have origin to the soy bean.  Soy beans are part of the “legume” family, which is the seed, pod or other edible part of a plant.  Soy beans are native to East Asia and continue to be a central part of their diet. Soy is a popular choice for vegetarians since it is the only plant-based protein that is also...

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Thai Coconut Chicken Stir-fry

This is an exquisite dish that I prepared for my mother and served over a bed of rice along with a nice glass of red.  Feel free to let your creativity be your guide by adding other veggies as well! Prep time: 20 minutes Cook time: 20 minutes Serving: 4 Ingredients: 1 cup brown rice 3 boneless, skinless chicken breasts, cut into strips 1 red pepper, chopped ¼ cup red onion, chopped 1 garlic clove, minced 1 tbsp fresh ginger, minced 6-8 mushrooms sliced ¼ cup chopped, fresh cilantro 1 Tbsp canola oil Sauce (combine in measuring cup) 2/3 cup coconut milk 1 whole lime squeezed or juiced 1-1/2 tbsp soya sauce (check for gluten if celiac or gluten intolerant) 1/2 tsp crushed chili flakes 2 tsp brown sugar Directions: 1. In a...

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