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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 3 of 36
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Author: Andrea D’Ambrosio, RD

Top 5 Must-Have Herbs For Your Garden

Top 5 Must-Have Herbs for Your Garden

(and cool ways to use them!) This year, I planted my first herb garden! This year I also discovered my top 5 must-have garden herbs.  The idea came after feeling frustrated going to the grocery store to buy separate herbs and having them go bad before I could use them. I knew that planting a small herb garden would be the solution. Gardening is also something that is close to my heart. My grandpa was a gardener and owner of a greenhouse in St. Jacob’s. From a young age, I enjoyed beautiful flowers, nurturing plants and watching them grow. Therefore, this June, I sauntered into the grocery store...

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Seared Salmon with Walnut Parsley Gremolata

I'm always on the hunt for new ways to enjoy salmon! It’s just so succulent and perfect for our summer season. For this recipe, I made a simple gremolata using fresh garden parsley and mint. Gremolata is a chopped herb condiment traditionally made using garlic, oil and lemon zest. You can add gremolata on top of any type of fish, meat, savory dish like mashed potatoes, roasted veggies, pasta or even as a salad dressing!  You can also be creative and add other types of nuts or herbs to change it up.   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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7 Signs of an Unhealthy Relationship with Food

7 Signs of an Unhealthy Relationship with Food

In our weight and image-obsessed culture, it is very easy to feel very overwhelmed about food. This “complicated” relationship can sabotage our very best efforts, leave us feeling down and simply take the fun out of eating. Who wants that? However, it doesn't have to be this way! To help us dive into the 7 signs of an unhealthy relationship with foods, I have invited my friend and fellow dietitian, Vincci Tsui to share her thoughts. Vincci has a private practice in Calgary where she helps her clients ditch the “diet culture” and reclaim their relationship with foods and their bodies!  I absolutely LOVE Vincci’s work. Be...

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Indian-Style Palak Panner

Are you an adventurous eater? I certainly am. I love to experience different flavours of foods from around the world! This week, a client asked if I could please post an Indian recipe, so I decided to do my own take on my all-time favourite Indian dish, Palak Paneer.   For those who are unfamiliar, paneer is a fresh cheese that is common South Asia. You can find paneer at your local grocery store in the cheese and yogurt aisle. Palak refers to spinach. So basically, we are making a spinach curry with cheese.  I made this recipe for my grandma, she enjoyed herself too!   Prep time: 20-25 minutes Cook time:...

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top ways to eat to manage stress

Top 7 Ways to Eat to Manage Stress

{Part II}   Did you know that nutrition can help you better manage stress? It can. Now that you are aware of the 6 ways stress is sabotaging your diet, we can move on to part two where I’ll share 7 eating and lifestyle strategies to help you better manage stress.   DYK: Nutrition helps your body better manage stress? Find out more! Click To Tweet   Andrea’s Top 7 Ways to Manage Stress:   Make Yourself the PRIORITY: “You are the most important person in your life.”  This was said by the yoga teacher in class this week and made me think that making yourself the priority is not selfish. Instead, it’s a powerful stress-reduction...

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Stress Sabotaging Diet Dietitian

6 Ways Stress is Sabotaging your Diet

In a typical week, how many times do you feel stressed? Be honest. According to Statistics Canada, 23% of Canadians (or 6.7 million people) report feeling ‘quite a bit’ or ‘extremely stressed’ most days. I am sure this is not surprising. After all, stress can easily be our “default-mode” when working, doing household chores, or caring for loved ones.   23% of Canadians report feeling ‘quite a bit’ or ‘extremely stressed’ most days Click To Tweet   What is often overlooked, however, is how stress sabotages our diet while wreaking havoc on our bodies and minds.  We likely don’t think about the severity of this link because stress seems so common!  Today,...

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Strawberry & Swiss Salad with Balsamic Glaze

Patio weather is upon us!  What better contribution to the BBQ than a fun and delicious salad!  This is simple Strawberry and Swiss cheese salad is a sure-fire crowd pleaser. I love this mix because it combines the sweet from the Ontario local strawberries and the savoury from the Swiss cheese. Feel free to share your favourite summer salads!   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups mixed salad greens, washed 1 cup strawberries 1/3 cup Swiss cheese, cubed 3 Tbsp sunflower seeds, unsalted 2 Tbsp olive oil 1 Tbsp balsamic vinegar Optional: Drizzle aged balsamic along top of salad   Instructions: Clean salad greens and place into large bowl. Add strawberries, Swiss cheese, and seeds on top of salad greens. Drizzle greens and toppings with olive oil and balsamic vinegar. Toss...

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Crunchy Parmesan Paprika Wedges

Who says you can't have Crunchy Parmesan Paprika Potato Wedges as part of a healthy diet?  Certainly not this dietitian!  After all, potatoes are inherently healthy and unfairly get a bad reputation.  For example, most do not realize a medium potato is loaded with 25% of your daily potassium; about double that of a banana.  Potassium is a key electrolyte that relaxes arteries to help blood travel efficiently, preventing things like high blood pressure and cardiovascular disease.  Plus, we Canadians simply are not getting enough potassium in our diets.  If you are interested in top food sources of potassium, beyond the banana, click here. I love these crunchy potato wedges because they are simple and delicious.  Like...

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My Top 5 Food Lessons From Mom

My Top 5 Food Lessons from Mom

~Mother’s Day Edition~   Sunday is Mother’s Day, and I still haven’t decided what to get my mom.  What do you get someone to say thank you for being supportive, affectionate and so influential?  Any material gift seems insignificant.  Therefore, this year, I am dedicating this blog to her and sharing the 5 most valuable food lessons she taught me.  These lessons have not only shaped my relationship with food but have also influenced my food philosophy.  I've shared them with many of my clients at Dietetic Directions. To add context to my 5 food lessons, I'll share a little backstory. I grew up in a food-centric, Italian-Canadian family in Mississauga....

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