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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 3 of 33
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Author: Andrea D’Ambrosio, RD

Three Orange Foods to Boost your Health!

Are you getting enough orange foods in your diet?  It is recommended that we consume one orange (and dark green) vegetable daily to get enough vitamin A and folate (Health Canada).  Today, let’s spotlight three orange foods, why they’re healthy and how to include them in your diet.   What makes Orange Foods Healthy? Orange vegetables get their vibrant colour from beta-carotene, a form of vitamin A that acts as an antioxidant.  Vitamin A supports our eyesight, regulates our immune system and keeps our skin healthy. Orange vegetables also tend to contain other health promoting nutrients such as potassium, vitamin C, vitamin B6, fibre, lycopene and flavonoids. Brightly coloured foods...

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Creamy Sweet Potato & Cauliflower Soup

During the cold and flu season, I believe that there is nothing better than indulging in a hearty homemade soup!  Especially when that soup is prepared by a loved one or frozen so that it is speedy to just heat up!  This creamy sweet potato cauliflower soup is easy to make and filled with warm fall flavours.  I chose to grate the sweet potato to give it a boost of beta carotene during the cold season and make the soup extra filling. For other tips to keep well this season, check out five scientifically proven ways to boost immunity!   Serves: 6 Prep time: 20 minutes Cook time: 20 minutes   Ingredients: 3 cups of cauliflower, chopped into small pieces 1 medium sweet potato, grated 2 stocks celery,...

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Roasted Butternut Squash & Chickpea Bowl with Goat Cheese

Have you jumped into the “bowl” craze?  In case you are unfamiliar, this is where you combine a protein, a carbohydrate and a couple colourful veggies in a bowl for a healthy and fun meal.  There are Buddha bowls, noodle bowls, smoothie bowls and burrito bowls to name a few. They all follow the same formula.  I love the versatility of tossing ingredients and adding toppings or a simple dressing.   In honour of the fall season, I chose to do a warm bowl using roasted butternut squash and roasted chickpeas.  Feel free to use your creativity to create your own bowl!   Serves: 4 Prep time: 20 minutes Cook time: 40 minutes   Ingredients: 1...

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3 Ways to Enjoy Halloween Candy (and not overdo it)

Are you able to enjoy Halloween candy without over-doing it?  Did you know that how we approach Halloween treats is how we will approach other food temptations?  This topic is important since every holiday (ie. Thanksgiving, Christmas, New Year’s, Valentine’s Day, Easter) has food temptations. The good news is that we do not have to ban treats and we can even enjoy them!   Three Simple Ways to Enjoy your Treats (but not overdo it)!    Stock up on Healthy Foods! It is key to stock up with vitamin-rich foods like whole grains, proteins, fruits and veggies and have them easily accessible in the kitchen.  You will also want to invest...

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Zesty Orange & Blueberry Kale Salad with Chia

I am a huge fan of making salads the star of a meal! After all, who wants to eat a boring salad?  Two tips to make salads fun and stress-free: 1. Prepare your salad greens in advance (cut, clean, dry and place in airtight containers) and 2. Combine delicious ingredients! I absolutely love this orange and blueberry salad because it combines sweet and crunch with a simple homemade dressing.  I topped this salad with a product called Qi’a, which is a mix of chia seeds, hemp and buckwheat. Click here to read my popular post, "Let's compare super seeds: Chia vs. hemp vs. flax".   Serves: 2 Prep time: 10 minutes   INGREDIENTS: 4 cups kale, stems removed & chopped 1 orange,...

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10 Practical ways to Reduce Thanksgiving Food Waste

When you think of thanksgiving, do you think of turkey, stuffing or merely the familiar feeling of being over-stuffed?  These are common associations on this food-centric holiday.  However, this year, I will focus on the 27 billion Canadian dollars lost each year in food waste, or the food that is discarded, lost or uneaten.  This blog is intended to motivate us to be extra conscious during this time of bountiful harvest.   Source: Global News   Andrea’s Top 10 Ways to Reduce Food Waste this Thanksgiving:   Find out 10 practical ways to reduce food waste this Thanksgiving! Click To Tweet   Take stock before you grocery shop: This is the first and often...

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Classic Tuna Melt {Recipe Redux}

What is your first cooking memory?  Mine is watching my mother make tuna salad.  It was a lazy Saturday afternoon and she encouraged me to open the can and showed me how to drain the juices and prop the lid open with a knife.  She warmly explained the importance of adding spices for flavouring and vegetables for crunch and nutrition.  As I got my hands-on experience, I realized that you can create delicious and healthy meals using simple ingredients and basic steps. When I was a little older, I asked mom if we could do a tuna melt instead, this added to versatility to the 2 minute salad.  To...

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15 Favourite Packed Lunches (ready in 15 minutes)

Now that you've mastered three steps to packed lunches, you're likely looking for some extra lunchbox inspiration!  Here are my 15 favourite lunches, ready in 15 minutes or less.  Click on blue lunch titles for a hyperlinks to the recipe!   Andrea’s 15 Favourite Lunches!   Check out Andrea's 15 favourite lunches! Click To Tweet   Easiest Greek Lentil salad:  This is my favourite option for a filling lunch loaded with fibre and protein. Simply rinsed and drain canned lentils and toss in veggies and a simple olive oil and vinegar dressing. Time-saving Tip: Use veggies that you have pre-cut on a weekend to speed up the prep time. Portion into lunch containers for later in the...

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3 Steps to Master Packed Lunches

September is the perfect time to start fresh. With children returning to school and crispness in the air, adults also feel inspired to make positive changes - like packing healthy lunches!  However, lunch is the most popular meal to eat out and the least likely to be prepared at home. According to Tracking Nutrition Trends Survey, only 37% of Canadians prepare their lunch at home. Today, we will cover the three steps (three P’s) to master the packed lunch.  My follow-up blog will include my 15 favourite lunches (ready in under 15 minutes).   Find out 3 steps to master packed lunches! Click To Tweet   Step 1: Plan The most common reason people...

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