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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 3 of 35
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Author: Andrea D’Ambrosio, RD

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

~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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Simple Mushroom & Kale Risotto {Recipe Redux}

In honour of Earth Day on April 22, I wanted to share this Simple Mushroom and Kale Risotto recipe to inspire readers to have a couple "go-to" recipes that can be modified to use up ingredients and reduce food waste . If you have not tried meal planning yet, this is another powerful tool to use up ingredients before they go bad.  Many of my clients also find that it gives them a plan and makes mealtimes a lot less stressful, despite their busy schedules! For my family, risotto is a modifiable meal option that can be adjusted to use up leftover ingredients.  Here's how risotto can have different variations:  D’Ambrosio family risotto, Valentine's Beet & Green Pea...

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Farmed vs. Wild Salmon

The Great Debate   Do you have confusion in the salmon aisle?  Have you ever wondered, what’s the difference between farmed salmon versus wild salmon?  Is one better nutritionally?  And what’s the deal with some salmon saying “Pacific” and other salmon saying “Atlantic”?   Today, we will be breaking down the science so you know what to buy when fishing for your salmon.     Before we dive in, let’s first talk omega 3’s.  Omega 3’s are our heart-healthy fats that have anti-inflammatory properties.  Omega 3’s lower risk of heart disease and risk of certain cancers.  They are also important in brain, nerve and eye development for infants.  They may improve our immune...

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Honey Garlic Salmon

Are you looking to increase omega 3's in your diet?  After all, you've probably heard that Canadians simply aren't getting enough.  Or perhaps you've heard that increasing omega 3 intake will lower risk of heart disease, and support healthy brain functioning? All is true.  Therefore, to inspire you to cook salmon, I will be sharing my Honey Garlic Salmon recipe!  This recipe is in response to many clients requesting simple and delicious salmon recipes. Ps. In case you missed these Dietetic Directions' salmon recipes, check out the scrumptious Maple Glazed Salmon or the 5 Ingredient Dijon Garlic Salmon.   Prep time: 5 minutes Cook time: 15-20 minutes Serves: 4 INGREDIENTS: 2-3 salmon fillets (about 200 gram each), fresh or frozen 2 Tbsp low sodium soya sauce 2 Tbsp honey 2 cloves garlic, minced 1/8 tbsp oregano...

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5 Seasonal Spring Foods to Buy!

Spring is in the air, which means there’s a fresh array of seasonal foods to buy!  Next time you are at the farmer’s market or simply exploring the produce aisles, keep an eye out for my five favourite Ontario-grown goodies. In this blog, I will highlight some the nutritional benefits, how to use them and how to store them for maximum freshness.   Check out Andrea’s Top 5 Spring-Fresh Foods & Why! Click To Tweet   Top 3 Reasons to Eat Seasonally: Saves money, this is because these foods are in peak supply and without expensive transportation costs Enjoy some of the best tasting foods that are picked at peak freshness ...

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Spring Fresh Bean Salad {Recipe Redux}

Happy Spring!  The birds are chirping, flowers are blooming and there is renewed energy in the air.  This year, to celebrate, let's take a look at what's in our fridge and think of creative ways to use up fresh ingredients. Today, I will be sharing my Spring Fresh Romano Bean salad that was created to use up miscellaneous veggies. By adding a can of romano beans (or any other type of bean) I was able to create a meal by adding fibre and protein. This spring-inspired recipe is a variant of my very popular, Italian-Style Romano Bean recipe.  What are your favourite spring fridge-cleaning recipes?  Be sure to try a cold...

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5 Ways to Help Picky Eaters become Adventurous

Do you have a picky eater?  Are mealtimes a struggle?  Do you feel like a short-order cook at the mercy of making WHATEVER your little one will eat?  Are you tired of eating “kid-foods” and wish your child was not so darn picky!?  If you said yes to any of these questions, you are not alone.  In fact, up to 35% of parents describe their children as picky (Dietitians of Canada, 2017). This statistic is not to sound alarm but to inspire us to support our kids to improve their eating confidence so they can develop a healthy (and positive) relationship with food as they grow. Today, I...

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