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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

Welcome to Nutrition Month!

March is Nutrition Month- a time for Canadians to celebrate healthy food choices and the positive impact these have on our health and personal well-being. During March, we need to join together and talk about nutrition in order to raise awareness on the link between healthy eating and disease prevention.  Nutrition plays a crucial role in many chronic health conditions such as heart disease, high blood pressure, cholesterol, diabetes, obesity etc.  Nutrition Month is also a time to promote the role of Registered Dietitians as your trusted source for science-based recommendations.     Nutrition plays crucial role in many chronic health conditions Click To Tweet FYI: Nutrition Month first started in 1973 where it was a week-long event. By 1980, with the increased interest in nutrition, the campaign increased to a month long event. FYI: Nutrition Month started in 1973 as a week-long event Click To Tweet Our 2013...

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D’Ambrosio Family Risotto Recipe!

This is a 'tried and true', delicious family recipe that you will love!   Make sure you have a little extra TIME because risotto is a more 'labour-intensive' recipe, but well worth it. Prep time: 20 minutes Cook time: 40 minutes Serving: 6 Ingredients: 4 cups of vegetable stock 2 Tbsp olive oil 1 cup of Arborio rice 2 cloves of garlic, minced 1 medium onion, chopped 2 celery stalks, chopped 1 red pepper, chopped 1 cup mushrooms, thinly sliced 1 tsp dried oregano ¼ cup sundried tomatoes (drained and chopped) ½ cup parmesan cheese salt and pepper to taste   Instructions: 1. Bring 4 cups of vegetable stock to boil in a pan, then reduce heat and simmer on low heat. 2. Heat oil in a deep pan then add rice...

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The Skinny on Cow’s Milk & Alternatives

What is better: cow’s milk, soy milk, almond milk, rice milk or coconut milk?  Are they nutritionally equivalent - meaning they have the same amounts of calcium, fat and protein?   If you have asked yourself these questions you have come to the right spot! Which is nutritionally better: cow, soy, almond, rice or coconut milk? Click To Tweet First, before doing a nutritional comparison, it is important to mention that people choose dairy alternatives for diverse reasons.   If you are a vegetarian or a vegan you might choose a milk alternative, like soy or almond milk, because they are plant-based.   Additionally, if you are lactose intolerant you might choose an...

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Homemade Balsamic Dressing!

This is probably the best homemade balsamic dressing I have ever tasted.  I had this at a dinner party and insisted on getting the recipe to share on my blog (thank you Maria).  I had this dressing served on a strawberry, goat cheese and walnut salad with spinanch leaves.  YUM! * The dressing is also gluten free for those on a specialty diet. Serves: 8 Prep time: 5 minutes Ingredients: 1/4 cup balsamic vinegar 3/4 cup extra virgin olive oil 1 tsp of brown sugar Pinch salt Fresh ground black pepper, to taste ½ clove of fresh garlic, chopped Instructions: 1. Combine ingredients and shake to combine 2. Taste and adjust seasonings if needed 3. Refrigerate and serve when desired. Enjoy!...

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Best Weight Loss Apps!

As a dietitian in private practice, I am always intrigued when clients introduce me to new nutrition apps they use diligently on their smart phones to track their food and physical activity.  What a great tool to use on a healthy living and/or weight loss journey.  This blog is dedicated to introducing weight loss apps that come highly recommended. Dietitian reviewed, highly recommended weight loss apps! Click To Tweet Tip: To make these trackers most useful enter your food and activity right after consumption or activity to increase the accuracy and your awareness. Of the 3 apps I will review today, there are components they all have in common: • Track food intake throughout the day • Account for energy expenditure vs. dietary intake • Input weight and height along with goals •...

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Chocolate Quinoa Pudding

Here is a delicious recipe for chocolate quinoa pudding!  This is just another way to incorporate this super seed into your diet.  Enjoy this dish topped with a dollop of whip and fresh fruits or (like I made it) with chocolate chips and chocolate sauce. Serves: 6 Prep time: 5 minutes Cook time: 35-40 minutes Ingredients: 1 cup quinoa 3 cups milk ¼ cup maple syrup ¾ cup unsweetened cocoa powder 1 tsp ground cinnamon Garnish: chocolate chips and fruits Instructions: 1. Add quiona, milk and maple syrup to saucepan and bring to boil (cover 3/4 way) 2. Reduce to simmer and stir in cocoa powder and cinnamon 3. Cover and stir frequently for about 30 minutes or until liquid is absorbed 4. Remove from...

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How to Boost your Metabolism

If you are relentlessly trying to lose weight you may have already blamed your sluggish metabolism. Conversely, if you are struggling to gain weight, you may have concluded that you have a super speedy metabolism allowing you to eat everything you want without gaining a pound. Either way, the term‘metabolism’ describes a measure of how efficiently your body burns food as fuel.  Likewise, since metabolism impacts the rate at which we burn calories, this will have an impact on how quickly bodies gain or lose weight. Today, let’s explore the factors that determine our metabolism or the rate at which we burn calories (aka metabolic rate).  First, it is important to mention factors that are outside our control. • Age: After the age of 40 years, metabolism...

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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 :) Where did Pancake Tuesday come from?? Click To Tweet 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...

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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 first guest 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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