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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 32 of 35
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Author: Andrea D’Ambrosio, RD

Reap the benefits of Rapini

If I had to name my top 3 veggies rapini would most certainly top my list!   I grew up with rapini served both at family meals and on special occasions.   Surprisingly, rapini was always a treat for all five children in my extended family.   Now, as a dietitian, I have come to appreciate rapini not only as a delicious vegetable but also as a “super food” or those foods that pack a nice nutritional punch! For those unfamiliar with rapini it is now time to explore this delicious, bitter and almost nutty tasting veggie. What is Rapini? A common dark green leafy vegetable native to southern...

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So…. What about Soy?

Usually towards the end of a one-on-one dietary counselling session I will often be asked, “so…. what about soy?  After hearing the same question various times, I think it is time to set the facts straight.  Is soy cause for concern? Should we be avoiding soy? Should we be consuming more soy? Let’s find out! What is soy? Soy products have origin to the soy bean.  Soy beans are part of the “legume” family, which is the seed, pod or other edible part of a plant.  Soy beans are native to East Asia and continue to be a central part of their diet. Soy is a popular choice for vegetarians since it is the only plant-based protein that is also...

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Thai Coconut Chicken Stir-fry

This is an exquisite dish that I prepared for my mother and served over a bed of rice along with a nice glass of red.  Feel free to let your creativity be your guide by adding other veggies as well! Prep time: 20 minutes Cook time: 20 minutes Serving: 4 Ingredients: 1 cup brown rice 3 boneless, skinless chicken breasts, cut into strips 1 red pepper, chopped ¼ cup red onion, chopped 1 garlic clove, minced 1 tbsp fresh ginger, minced 6-8 mushrooms sliced ¼ cup chopped, fresh cilantro 1 Tbsp canola oil Sauce (combine in measuring cup) 2/3 cup coconut milk 1 whole lime squeezed or juiced 1-1/2 tbsp soya sauce (check for gluten if celiac or gluten intolerant) 1/2 tsp crushed chili flakes 2 tsp brown sugar Directions: 1. In a...

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Healthy ‘Popped Quinoa’ Yogurt Parfait

I was so intrigued when two fellow dietitians, mentors and friends of mine at GetReal Gurls Nutrition (getrealgurlsnutrition.com) introduced me to popped quinoa.   I never knew you could pop quinoa similar to popcorn! Popped quinoa is a crunchy, nutty flavoured health food.   It is beautifully versatile so that you can incorporate this fibre packed, vitamin and protein rich seed into your diet! How to make Popped Quinoa!~ 1. Heat a saucepan on medium heat until it is warm 2. Add one tablespoon of quinoa when the pan is warm. You will know when the pan temperature is right when the quinoa starts popping 3. Add just enough quinoa to line the bottom of the sauce pan (only one layer of...

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Goal Setting: Your Direction for Success!

The first step to success is goal setting!  Now, I know this sounds obvious but how many people feel ‘adrift’?  Or how many attempt to attain the same goal over and over again only to feel that progress is not being made?  Today, I am going to break down how you can set magnificent goals for success and achieve them!  This is a timely article seeing that our New Year’s resolutions may be in full swing inching us one step closer to success or they may have already been tossed aside. Learn how to successfully set goals and achieve them! Click To Tweet Steps to successful goal setting: 1. Decide what it is that you want to achieve.  This is going...

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Andrea’s Avocado & Quinoa Salad

This is a delicious and nutritious recipe that I made for a holiday potluck. It was a huge hit! With nice versatility, this dish can be used as a side starch dish, a starter or a salad. Prep time: 15 minutes Cook time: 15 minutes Servings: 6 Ingredients: 1 cup quinoa 2 cups of water 3 cups of diced or cherry tomatoes, halved ½ cup diced red onion ¼ cup chopped fresh cilantro ½ cup diced cucumber 6 cups of baby spinach leaves 2 avocados –peeled, pitted and sliced ¼ cup limejuice ½ cup olive oil Salt and pepper to taste Directions 1. Cook quinoa as per package instructions (or see my previous blog post) 2. Chop veggies and set aside in a large bowl 3. Transfer quinoa to a bowl and set...

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The Year of Quinoa is 2013!

Did you hear that the United Nations named 2013 the ‘International Year of Quinoa’? If you are unfamiliar with quinoa (pronounced KEEN-wah) you are missing out on a tasty, nutty flavoured, nutritional powerhouse!   Today, I am going to provide a quick run down of Quinoa – what it is, where it is found and how to use it! Learn more about quinoa! What is it and what are the nutritional benefits? Click To Tweet What is Quinoa? An ancient seed, rather than a grain, that can be traced back in origin to ancient Peru. Although quinoa has recently received quite the spotlight, it has been cultivated for human consumption for over 3,000-4,000...

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Predicted Food Trends for 2013

Welcome 2013! This is going to be an incredible year- I can just feel it! Being a registered dietitian is so rewording because each year there are numerous new food trends which draw media and public attention and not uncommonly, raise public concern and confusion. Dietitians have the unique opportunity to step forward as a source of the most trusted, science-based nutrition information.  So rest assured, when new trends surface (as we know they will) and you are wondering what you should literally buy or not buy into, search no further than speaking with your friendly dietitian. The National Restaurant Association is up-to-date on the top of food trends to meet the public interest and demand for the...

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Bit about Chocolate for 2012…..and 2013 too!

With New Year’s Eve parties right around the corner, you might be wondering what treats to bring to the last party of 2012.  You might want to choose something that symbolizes health and wealth for the coming year. Well, I might suggest something created from the cocoa tree with origins dating back 4,000 years in the Amazon.   If you guessed chocolate you are correct! Aztecs believed that wisdom and power came from eating the fruit of the cocoa tree and that it had nourishing, fortifying and even aphrodisiac qualities.  Therefore, back in 300 AD, cocoa pods were symbolic of life and fertility, two of the most important things! [bctt tweet="DYK The Aztecs believed eating fruit of the cocoa tree had nourishing, fortifying...

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