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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 3 of 39
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Author: Andrea D’Ambrosio, RD

salmon cakes

Savoury Salmon Cakes

I love ordering Salmon Cakes at restaurants. They are just so flakey and savoury. They practically melt in your mouth. Now, with this Savoury Salmon Cakes recipe, you can make this restaurant favourite at home and have them taste just as good, if not better! Choosing canned salmon is also a great way to boost your dietary calcium intake. In fact, sockeye/red, canned salmon, contains approximately 400-600 IU of vitamin D and 200 mg of calcium in a 2.5-ounce serving. That’s impressive. Be sure to check out 5 Foods for Stronger Bones to learn more about foods that are good for your bones!   Prep time: 20-30 minutes Cook time: 10...

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Ways to Save on Groceries

7 Ways to Save on Groceries (& Still Eat Healthy)

Who doesn’t want to save on groceries? Whether you are a mother with a family, a student or a busy professional, we could all benefit from saving. After all, the cost of food increases and the average Canadian household spends about $241 per person on food each month (Statistics Canada, 2016). This equates to just under $3,000 dollars a year (per person) on groceries (not including eating out). Today, I will share my Top 7 Strategies to Save on Groceries – while still eating healthy.   1. Start Basic ‘Meal Planning’ When it comes to saving on groceries, planning ahead may not be a ‘glamorous solution’ but it allows you...

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Stuffed Shells with Lentils

Lentil & Mushroom-Stuffed Shells with Italian Sausage

Want an easy way to save on your grocery bill?  Look no further than adding lentils to extend your meat dishes or as a meatless alternative. This Lentil & Mushroom-Stuffed Shells recipe is a variation of my Chorizo Stuffed Jumbo Shells but instead with the addition of lentils and a lot of finely chopped mushrooms. Leftovers are also easy and delicious with this meal! In case you are unfamiliar, lentils are little edible seeds grown in a pod and part of the legume family. They are incredibly versatile and take on the flavour of the dish. In just ½ cup serving, there are 12 grams of protein and...

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self love & diet

3 Ways Self-Love Improves Diet

Valentine’ Day is in the air. The time where small or grandiose gestures are made to show affection. This year, I challenge you to increase self-love! This involves prioritizing your needs and putting boundaries in place so that you live your happiest life. I like to think of self-love as filling your metaphorical cup, which inevitably leads to having more to give to others. Let’s get on this love train and discuss the 3 Ways Self-Love Improves Diet. If the idea of increasing self-love sounds too far out there, I get it. We live in a hectic world. We are inundated with distractions and obligations. We feel stress...

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coconut rice & beans

Caribbean Coconut Black Bean Rice

In the middle of our Canadian winter, we sometimes need an easy, one-pot meal that transports us to the Caribbean! This Coconut Black Bean Rice is simple, inexpensive, high in fibre and even a ‘complete protein’. The term complete protein refers to foods having all nine essential amino acids (protein building blocks). Essential amino acids must be consumed through the diet since our body cannot make them on its own. Meat is a complete protein, but some vegetarian food sources (like soy, nuts, seeds, chia, quinoa, eggs, milk) are complete proteins.   In one cup of rice and beans, you get an impressive 7 grams of protein and 5...

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Foods for Stronger Bones

5 Foods for Stronger Bones

Hope your New Year is off to a healthy start! When caring for our bodies with nourishing foods, it is common to overlook nutrition for our bones.  After all, our bones are living tissues that are constantly regenerating and replenishing. Today, I will highlight five foods that are good for building strong bones. I will underscore why they are beneficial and how to include them in your diet.   1, 2, 3 Bone Facts: Bones stop gaining density by your 20’s. This means that we cannot build bone mass after this time. This also means that children's diets need to emphasize bone-building foods in order to achieve their maximum...

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peanut & edamame vegan stir-fry

Peanut & Edamame Stir-Fry {Vegan}

Looking for a speedy way to use up leftover veggies and hit all your food groups? Look no further than this, Vegan Peanut & Edamame Stir-Fry! I absolutely love meals that offer flexibility to use whatever you have on hand. Whether you are stocking your kitchen like a dietitian, or following my guide to doing a freezer inventory, be sure to stock up on basic necessities. For example, I always have edamame (either shelled or in pods) in my freezer. These tasty beans have an impressive 12 grams of protein and 8 grams of fibre, in just ½ cup serving! Read more about the impressive nutrition profile for edamame here.   Serves: 3-4 Prep...

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New Year's Resolution to give up

3 New Year’s Resolutions to GIVE UP!

January, it’s a fresh start. A chance to create your 2018 New Year’s Resolutions. What do you want to change? Before you set a hefty health goal, I will share my top three resolutions to GIVE UP! These are common, unsustainable pitfalls that many attempt (at least in the short term). I will highlight why you should NEVER attempt these resolutions and how to make more sustainable resolutions.   Making a New Year's Resolution? Be sure to read Top 3 Resolutions to GIVE up first! Click To Tweet   University of Scranton estimates approximately 40% of people make New Year’s Resolutions. The top resolution, which 1 in 5 people make, is...

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garlic herb salmon

Garlic & Herb Salmon with Sunflower Seeds

{20 min meal} I’m all about simplicity when it comes to cooking. I love to use minimal ingredients and create dishes that taste great. This Garlic Herb Salmon recipe is a spin on my Seared Salmon with Walnut Parsley Gremolata. That is basically a fancy way of saying chop up garlic with fresh herbs and add nuts or seed for crunch. I have also done this recipe using different types of white fish like sole, cod and haddock.  You can serve your salmon on a bed of a whole grain like quinoa, brown rice or bulgur.   Serves: 2 Prep time: 5-10 minutes Cook time: 6-8 minutes   Ingredients: 2 salmon fillets (about 200 gram each), fresh or...

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