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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 29 of 35
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Author: Andrea D’Ambrosio, RD

Avocado, Black Bean & Lentil Salad

This recipe is dedicated to those searching for an easy recipe that uses heart-healthy lentils!  Both gluten free and vegetarian, this dish can be served as a side salad or as a main dish along with a piece of fresh fruit. Serves: 10-12 Prep time: 15 minutes Ingredients: 1 – 540mL can of lentils, rinsed and drained 1- 540mL can of black beans, rinsed and drained 1 avocado, chopped into large chunks ¼ cup red onion, chopped fine 1 cup of tomatoes, diced ½ cup red or green peppers, chopped 1 cup cucumber, diced ½ cup feta cheese, cubed or crumbled 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 lentils, black beans and veggies. 2.   Whisk olive...

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Perfect Pulled Pork

Today, I will be sharing a truly scrumptious pulled pork recipe courtesy of my friend Brian Bertolissio.  You need a slow cooker for this one and some time on your side!  Let me tell you, the taste of this recipe is well worth the wait! Thanks Brian for sharing! Prep Time: 10 min Cook Time: 8-10 hrs (slow cooker) Serves: 10-12 Ingredients: Pork Shoulder (2-3 kg) 1 can of coca-cola 2 cups of BBQ sauce Spices/Seasoning of choice Fresh ground pepper 12 whole grain buns Instructions: 1.  Rub the pork shoulder with Montreal steak spice or your own spices of choice.  Sprinkle with salt and fresh ground pepper. 2.  Turn on your slow cooker to the low setting. Place the spiced pork shoulder in slow cooker. 3.  Pour coke around pork shoulder to avoid washing off the spices. 4.  Cook for 8-10 hours....

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Eggs, Should we Skip the Yolk?

In effort to cut down on total calories and total fat, it is not uncommon for ‘health-conscious’ consumers to forgo their yellow yolks and instead opt for merely the egg whites. Have you ever wondered if this is actually an advantageous practice for cholesterol lowering? Today, I will explore the 'whole egg truth'.

First Let’s Compare:

Egg (large)
Calories (kcal)
Protein (grams)
Saturated 'BAD' Fat (grams)
Cholesterol (mg)
Vitamins, Minerals

Whole Egg
74
6
1.7
186
folate, choline, vitamin A, riboflavin, iron, calcium, phosphorus, potassium and healthy fatty acids

Egg Yolk ONLY
58
3
1.7
186
folate, choline, vitamin A, riboflavin, iron, calcium, phosphorus, potassium and healthy fatty acids

Egg Whites
16
3
0
0
Trace amounts

It is true that skipping the...

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Mom’s Chocolate Biscotti

Did you know that the word biscotti means ‘twice baked’?  These classic Italian biscuits are baked, sliced and then baked again.  The end result is a dry and crunchy tasting treat!  Be sure to enjoy your chocolate biscotti with an authentic cappuccino or espresso. Serves: 36 Prep time: 20 minutes Cook time:  35 minutes Ingredients: ½ cup butter, softened ½ cup white sugar 2 eggs 1 tbsp vanilla ½ cup unsweetened cocoa 1 ½ cup all purpose flour 2 tsp baking powder ½ tsp baking soda pinch salt ½ cup mini chocolate chips ½ cup slivered almonds, toasted Instructions: 1.  In a large bowl, beat butter and sugar until fluffy.  Beat in eggs and vanilla.  Beat in cocoa, 1 cup of the flour, baking powder, baking soda and salt. 2.  Stir in remaining flour, chocolate chips...

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Interested in Cooking with Tofu?

Would you like to add tofu to the menu but are unsure how?  Today, we will explore the tremendous versatility or ‘chameleon qualities’ of tofu along with its nutritional profile. First, we must define tofu.  Tofu is made from soybeans, water and a curdling agent that is used to extract the solid proteins before it is pressed into a block.  Tofu has origins in China dating back approximately 2,000 years!  Tofu is extremely popular in vegetarian cooking and comes in two main kinds:  soft or silken tofu and firm or regular tofu. Want to learn how to cook with tofu? Look no further! Click To Tweet Notes on Preparing Tofu: Tofu can be found in the produce section of the grocery store Before cooking with tofu, drain off as...

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Rosemary Roasted Potatoes

If you are hosting Easter dinner this weekend, you might want to add Rosemary Roasted Potatoes to the menu!  This recipe is quick to prepare and adds a savoury starch, full of flavour and with some serious crispiness that your guests are sure to love. Recipe is also gluten free* Serves: 4 Prep time: 10 minutes Cook time: 45-60 minutes Ingredients: 8-12 medium potatoes, peeled and cut into quarters 2 tablespoons of canola oil 1 teaspoon salt 4 twists of freshly ground pepper 1 teaspoon dried rosemary Directions: 1.    Combine cleaned, peeled, cut potatoes into a mixing bowl 2.    Add canola oil, salt, pepper and rosemary and toss with potatoes 3.    Pre-heat oven to 450 degrees F 4.    Transfer potatoes to a large roasting pan, evenly so not over-lapping 5.    Stir potatoes after 15-20 minutes of baking 6.    Total bake time for potatoes for...

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Red Wine Health Benefits

Have you heard through the ‘grape vine’ that red wine is heart healthy?  Well, this may be attributed to a type of naturally occurring antioxidant (aka polyphenol) called resveratrol.  Today we will explore resveratrol, how it works along with the possible health benefits! Did you know that red wine is heart healthy? Click To Tweet What is Resveratrol? Resveratrol is a type of antioxidant that is found in the skin of red grapes.  Red wine contains more polyphenols than white wine since red wine is fermented in grape skins for longer periods.  Resveratrol can be found in other foods as well such as grapes, peanuts, cranberries, blueberries and grape juice. Health Benefits of Red Wine: Resveratrol appears to protect the lining of blood vessels by preventing plaque build-up, this decreases the...

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Easiest Fruit Salad – Perfect Snack or Dessert

This is an exceptionally simple recipe and a great way to encourage fruit consumption. Having homemade fruit salad ready to eat in the fridge will serve as the perfect snack or dessert for the whole family. This recipe is a only a guideline, so feel free to include whichever fruits or juices you like Serves: 12 Prep time: 10 minutes Ingredients: 1 can (796mL) of pears or peaches (juice-packed, undrained) 1 grapefruit, peeled and cut into small sections 2 oranges, peeled and cut into small sections 2 red apples, with skin and cut into small pieces 1 cup of red grapes, halved ½ cup blueberries (if desired) 1/2 to 1 cup fruit juice (as desired) Instructions: 1. Combine fruits into a large bowl that...

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Best Broccoli Soup

Looking for an easy way to get more greens into your diet?  Here is my suggestion, a truly tasty broccoli soup!  Feel free to top with shredded cheddar cheese if desired. Enjoy! Serves: 4 Preparation time: 20 minutes Cook time:  20 minutes Ingredients: 2 tablespoons butter 1 onion, chopped 1 garlic clove, chopped 1 stalk celery, chopped 2 (14 1/2 ounce) cans chicken broth 4 cups broccoli 3 tablespoons butter 3 tablespoons flour 2 cups milk 1 tsp fresh ginger, chopped (optional but encouraged!) pepper to taste 1/2 cup hard cheddar cheese, grated Directions: 1.     Melt butter in pan.  Add onion, garlic and celery.  Cook until tender 2.     Add broccoli, ginger (optional) and broth, cover and simmer for 10 minutes 3.     Puree soup with a hand mixer then return to heat 4.     In...

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