Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 36 of 42
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Author: Andrea D’Ambrosio, RD

Celiac Disease Awareness Month

Happy Celiac Awareness Month!

Celiac Awareness Month May 1st marked the start of Celiac Awareness Month!  Celiac disease is a form of food allergy where the body’s immune system reacts negatively to gluten (protein in wheat, rye, barley) causing severe damage to the small intestine.  There are many nutritional implications since the ingestion of gluten decreases the absorption of protein, fat, carbohydrates, vitamins and minerals, which are all vital for health!  A strict gluten free diet is REQUIRED for management of celiac disease and label reading is necessary every time!   What is the prevalence of Celiac Disease? Click To Tweet How prevalent is Celiac Disease? Celiac disease affects an estimated 1 in 133.  Rates of celiac disease have nearly doubled in the last 25 years in western countries. The risk for developing celiac disease is increased 20 times for those who have...

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How Much Coffee Is Too Much?

How much coffee is too much?

Welcome to part two of my blog series on coffee and caffeine.  This topic has been inspired by many of my clients in private practice who have expressed legitimate concern wondering if they drink too much coffee.  Therefore, today we will delve into Health Canada recommendations for daily caffeine limit and I will breakdown the caffeine content in common beverages! Health Canada daily caffeine recommendations Click To Tweet How much Caffeine is Safe to Consume? Much research has been done on the health effects of coffee and the consensus has been reached that ‘when consumed in moderation’, there do not appear to be adverse affects to our overall health.   In fact, as discussed in my previous post, there appear...

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Crazy for Coffee

Crazy for Coffee?

I am writing this blog with sunlight streaming in and a piping hot coffee in hand.  If you are also a fan of coffee, one of the most popular beverages in the world, you may already be familiar with the noted health benefits or you may have sat puzzled when news stories raised concern for its possible negative effects.  Today, I will explore the impact of coffee on our health!  Stay tuned for my next posting where I will breakdown how much caffeine per day and the amounts in different beverages. Coffee 101: Caffeine has been consumed for thousands of years as a stimulant and can be found in common beverages like coffee, tea, soft...

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Avocado, Black Bean & Lentil Salad

Avocado, Black Bean & Lentil Salad - This recipe is dedicated to those searching for an easy recipe that uses heart-healthy lentils!  Both gluten free and vegetarian, this dish can be served as a side salad or as a main dish along with a piece of fresh fruit. Serves: 10-12 Prep time: 15 minutes Ingredients: 540mL (1) can of lentils, rinsed and drained 1- 540mL can of black beans, rinsed and drained 1 avocado, chopped into large chunks ¼ cup red onion, chopped fine 1 cup of tomatoes, diced ½ cup red or green peppers, chopped 1 cup cucumber, diced ½ cup feta cheese, cubed or crumbled ¼ fresh parsley, chopped ¼ cup olive oil 2 Tbsp of red wine vinegar ½ tsp dried oregano Instructions: 1.   In a large bowl, combine lentils,...

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Perfect Pulled Pork

Today, I will be sharing a truly scrumptious pulled pork recipe courtesy of my friend Brian Bertolissio.  You need a slow cooker for this one and some time on your side!  Let me tell you, the taste of this recipe is well worth the wait! Thanks Brian for sharing! Prep Time: 10 min Cook Time: 8-10 hrs (slow cooker) Serves: 10-12 Ingredients: Pork Shoulder (2-3 kg) 1 can of coca-cola 2 cups of BBQ sauce Spices/Seasoning of choice Fresh ground pepper 12 whole grain buns Instructions: 1.  Rub the pork shoulder with Montreal steak spice or your own spices of choice.  Sprinkle with salt and fresh ground pepper. 2.  Turn on your slow cooker to the low setting. Place the spiced pork shoulder in slow cooker. 3.  Pour coke around pork shoulder to avoid washing off the spices. 4.  Cook for 8-10 hours....

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Egg yolks

Eggs, Should we Skip the Yolk?

In effort to cut down on total calories and total fat, it is not uncommon for ‘health-conscious’ consumers to forgo their yellow yolks and instead opt for merely the egg whites. Have you ever wondered if this is actually an advantageous practice for cholesterol lowering? Today, I will explore the 'whole egg truth'.

First Let’s Compare:

Egg (large)
Calories (kcal)
Protein (grams)
Saturated 'BAD' Fat (grams)
Cholesterol (mg)
Vitamins, Minerals

Whole Egg
folate, choline, vitamin A, riboflavin, iron, calcium, phosphorus, potassium and healthy fatty acids

Egg Yolk ONLY
folate, choline, vitamin A, riboflavin, iron, calcium, phosphorus, potassium and healthy fatty acids

Egg Whites
Trace amounts

It is true that skipping the...

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Mom’s Chocolate Biscotti

Did you know that the word biscotti means ‘twice baked’?  These classic Italian biscuits are baked, sliced and then baked again.  The end result is a dry and crunchy tasting treat!  Be sure to enjoy your chocolate biscotti with an authentic cappuccino or espresso. Serves: 36 Prep time: 20 minutes Cook time:  35 minutes Ingredients: ½ cup butter, softened ½ cup white sugar 2 eggs 1 tbsp vanilla ½ cup unsweetened cocoa 1 ½ cup all purpose flour 2 tsp baking powder ½ tsp baking soda pinch salt ½ cup mini chocolate chips ½ cup slivered almonds, toasted Instructions: 1.  In a large bowl, beat butter and sugar until fluffy.  Beat in eggs and vanilla.  Beat in cocoa, 1 cup of the flour, baking powder, baking soda and salt. 2.  Stir in remaining flour, chocolate chips...

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Cooking with Tofu

Interested in Cooking with Tofu? -Vegetarian cooking

Would you like to add tofu to the menu but are unsure how?  Today, we will explore the tremendous versatility or ‘chameleon qualities’ of tofu along with its nutritional profile. First, we must define tofu.  Tofu is made from soybeans, water and a curdling agent that is used to extract the solid proteins before it is pressed into a block.  Tofu has origins in China dating back approximately 2,000 years!  Tofu is extremely popular in vegetarian cooking and comes in two main kinds:  soft or silken tofu and firm or regular tofu. Want to learn how to cook with tofu? Look no further! Click To Tweet Notes on Preparing Tofu: Vegetarian cooking Tofu can be found in the produce section of the grocery store Before cooking with...

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Rosemary Roasted Potatoes

If you are hosting Easter dinner this weekend, you might want to add Rosemary Roasted Potatoes to the menu!  This recipe is quick to prepare and adds a savoury starch, full of flavour and with some serious crispiness that your guests are sure to love. Check out my other potato recipes too! Recipe is also gluten free* Rosemary Roasted Potatoes: Serves: 4 Prep time: 10 minutes Cook time: 45-60 minutes Ingredients: 8-12 medium potatoes, peeled and cut into quarters 2 tablespoons of canola oil 1 teaspoon salt 4 twists of freshly ground pepper 1 teaspoon dried rosemary Directions: 1.    Combine cleaned, peeled, cut potatoes into a mixing bowl 2.    Add canola oil, salt, pepper and rosemary and toss with potatoes 3.    Pre-heat oven to 450 degrees F 4.    Transfer potatoes to a large roasting pan, evenly so not over-lapping 5.   ...

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