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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 30 of 35
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Author: Andrea D’Ambrosio, RD

St. Patrick’s Day Peanut Butter Barley Cookies!

To celebrate St. Patrick’s Day, I have a tasty whole grain cookie recipe!  I used barley flour instead of all-purpose wheat flour.   Barley flour provides higher amounts of fibre and protein and has a cholesterol lowering benefit.   Barley flour is not gluten free and has a moist, sweet, nutty-flavour.   Be sure to substitute barley flour for equal amounts of all purpose flour in your favourite cookie, biscuit or cake recipe. Serves: 12 Prep time: 20 minutes Cook time: 10 minutes Ingredients ½ cup butter, softened ½ cup low fat peanut butter ½ cup white sugar ½ cup brown sugar 1 egg 1 ¼ cup barley flour ½ teaspoon baking powder ¼ teaspoon salt ¾ teaspoon baking soda Directions: 1.  Cream together the butter, peanut butter, brown and white sugar 2.  Add...

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Inulin causing Gas or Bloating?

This is a follow-up to my previous blog post entitled, the Scoop on Inulin.  We have already discussed how inulin is a type of fibre that many food manufactures use to achieve a “high fibre”claim on their products.  Today, I will delve into how inulin works in the body and why some people experience symptoms of intolerance (ie. gas, bloating, stomach pain or diarrhea). What is inulin and why do some people experience intolerance from it? Click To Tweet How inulin works in the body: Upon ingestion of inulin, this type of fibre moves through the body undigested (like other fibres) and into the large intestine where it is fermented by your intestinal bacteria.   This is why inulin is...

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Cashew Chicken Recipe

I am pleased to share with you this truly fantastic Cashew Chicken recipe!  This is in the book of favourite recipes :)  You have flexibility as well to add other veggies such as broccoli and mushrooms as well. Serves: 4 Prep time: 15 minutes Cook time: 20 minutes Ingredients: 4 chicken breasts, cut into bite sized pieces 1 Tbsp cornstarch 1 Tbsp soya sauce (lower sodium) 1 Tbsp oil divided 1 clove garlic, minced 2 Tsp fresh ginger, minced ¼ Tsp red pepper flakes ¼ cup Catalina dressing ½ cup roasted, unsalted cashews 1 whole red or green pepper, chopped 1 cup basmati rice Lime juice to taste (optional) Instructions: 1. Combine chicken, cornstarch and soya sauce and marinate (~15 minutes) 2. Heat oil in a non-stick wok skillet...

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Baked Carrot Chips

Looking for a fun way to introduce veggies as a snack or appetizer?   Might I suggest tryingBaked Carrot Chips?  This is an extremely easy recipe that will be a sure hit for the whole family. Serves: 4 Prep time: 10 minute Cook time: 20 minutes Ingredients 4 large carrots, peeled 1 Tbsp Canola oil salt & pepper to taste Directions: 1. Clean, peel then cut carrots lengthwise 2. Pre-heat oven to 450 C 3. Toss carrots with canola oil and salt and pepper to evenly coat 4. Bake chips for about 8-10 minutes until crisp. Turn carrot chips and bake other side for 8-10 minutes until crisp and golden brown. Food for Thought:  Experiment with baking other root veggies as chips too! Try using white potato, sweet potato or parsnips; however, cooking times may vary....

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The Scoop on Inulin

With all the hype on high fibre foods and their associated health benefits, it is no wonder that we are seeing more and more products emerge on grocery shelves boasting the extremely sought-after high fibre claim. This blog will explore one of the most common ways that these high fibre claims are achieved, which is often through the use of an ingredient called inulin. What is Inulin?  Inulin naturally occurs in some plants and is a type of dietary fibre since the human body cannot digest it. More specifically, inulin is a fructan, which is basically a fancy word to imply that there are fructose (sugar) components.   Fructans occur in foods such as asparagus, leeks, garlic, onions and artichokes and...

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Welcome to Nutrition Month!

March is Nutrition Month- a time for Canadians to celebrate healthy food choices and the positive impact these have on our health and personal well-being. During March, we need to join together and talk about nutrition in order to raise awareness on the link between healthy eating and disease prevention.  Nutrition plays a crucial role in many chronic health conditions such as heart disease, high blood pressure, cholesterol, diabetes, obesity etc.  Nutrition Month is also a time to promote the role of Registered Dietitians as your trusted source for science-based recommendations.     Nutrition plays crucial role in many chronic health conditions Click To Tweet FYI: Nutrition Month first started in 1973 where it was a week-long event. By 1980, with the increased interest in nutrition, the campaign increased to a month long event. FYI: Nutrition Month started in 1973 as a week-long event Click To Tweet Our 2013...

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D’Ambrosio Family Risotto Recipe!

This is a 'tried and true', delicious family recipe that you will love!   Make sure you have a little extra TIME because risotto is a more 'labour-intensive' recipe, but well worth it. Prep time: 20 minutes Cook time: 40 minutes Serving: 6 Ingredients: 4 cups of vegetable stock 2 Tbsp olive oil 1 cup of Arborio rice 2 cloves of garlic, minced 1 medium onion, chopped 2 celery stalks, chopped 1 red pepper, chopped 1 cup mushrooms, thinly sliced 1 tsp dried oregano ¼ cup sundried tomatoes (drained and chopped) ½ cup parmesan cheese salt and pepper to taste   Instructions: 1. Bring 4 cups of vegetable stock to boil in a pan, then reduce heat and simmer on low heat. 2. Heat oil in a deep pan then add rice...

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The Skinny on Cow’s Milk & Alternatives

What is better: cow’s milk, soy milk, almond milk, rice milk or coconut milk?  Are they nutritionally equivalent - meaning they have the same amounts of calcium, fat and protein?   If you have asked yourself these questions you have come to the right spot! Which is nutritionally better: cow, soy, almond, rice or coconut milk? Click To Tweet First, before doing a nutritional comparison, it is important to mention that people choose dairy alternatives for diverse reasons.   If you are a vegetarian or a vegan you might choose a milk alternative, like soy or almond milk, because they are plant-based.   Additionally, if you are lactose intolerant you might choose an...

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Homemade Balsamic Dressing!

This is probably the best homemade balsamic dressing I have ever tasted.  I had this at a dinner party and insisted on getting the recipe to share on my blog (thank you Maria).  I had this dressing served on a strawberry, goat cheese and walnut salad with spinanch leaves.  YUM! * The dressing is also gluten free for those on a specialty diet. Serves: 8 Prep time: 5 minutes Ingredients: 1/4 cup balsamic vinegar 3/4 cup extra virgin olive oil 1 tsp of brown sugar Pinch salt Fresh ground black pepper, to taste ½ clove of fresh garlic, chopped Instructions: 1. Combine ingredients and shake to combine 2. Taste and adjust seasonings if needed 3. Refrigerate and serve when desired. Enjoy!...

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