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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 29 of 32
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Author: Andrea D’Ambrosio, RD

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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Healthy ‘Popped Quinoa’ Yogurt Parfait

I was so intrigued when two fellow dietitians, mentors and friends of mine at GetReal Gurls Nutrition (getrealgurlsnutrition.com) introduced me to popped quinoa.   I never knew you could pop quinoa similar to popcorn! Popped quinoa is a crunchy, nutty flavoured health food.   It is beautifully versatile so that you can incorporate this fibre packed, vitamin and protein rich seed into your diet! How to make Popped Quinoa!~ 1. Heat a saucepan on medium heat until it is warm 2. Add one tablespoon of quinoa when the pan is warm. You will know when the pan temperature is right when the quinoa starts popping 3. Add just enough quinoa to line the bottom of the sauce pan (only one layer of...

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Goal Setting: Your Direction for Success!

The first step to success is goal setting!  Now, I know this sounds obvious but how many people feel ‘adrift’?  Or how many attempt to attain the samegoal over and over again only to feel that progress is not being made?  Today, I am going to break down how you can set magnificent goals for success and achieve them!  This is a timely article seeing that our New Year’s resolutions may be in full swing inching us one step closer to success or they may have already been tossed aside. Steps to successful goal setting: 1. Decide what it is that you want to achieve.  This is going to be very general. For example, I want to start living a...

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Andrea’s Avocado & Quinoa Salad

This is a delicious and nutritious recipe that I made for a holiday potluck. It was a huge hit! With nice versatility, this dish can be used as a side starch dish, a starter or a salad. Prep time: 15 minutes Cook time: 15 minutes Servings: 6 Ingredients: 1 cup quinoa 2 cups of water 3 cups of diced or cherry tomatoes, halved ½ cup diced red onion ¼ cup chopped fresh cilantro ½ cup diced cucumber 6 cups of baby spinach leaves 2 avocados –peeled, pitted and sliced ¼ cup limejuice ½ cup olive oil Salt and pepper to taste Directions 1. Cook quinoa as per package instructions (or see my previous blog post) 2. Chop veggies and set aside in a large bowl 3. Transfer quinoa to a bowl and set...

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The Year of Quinoa is 2013!

Did you hear that the United Nations named 2013 the ‘International Year of Quinoa’? If you are unfamiliar with quinoa (pronounced KEEN-wah) you are missing out on a tasty, nutty flavoured, nutritional powerhouse!   Today, I am going to provide a quick run down of Quinoa – what it is, where it is found and how to use it! What is Quinoa? An ancient seed, rather than a grain, that can be traced back in origin to ancient Peru. Although quinoa has recently received quite the spotlight, it has been cultivated for human consumption for over 3,000-4,000 years. The United Nations General Assembly noted that the indigenous people of the Andes have...

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