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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 4 of 35
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Author: Andrea D’Ambrosio, RD

Spinach Walnut & Feta Salad

So you are planning to include more veggies in your diet, why not include more spinach since it is one of those versatile greens that you can eat raw or cooked?  Spinach is awesome added to stir fries, omelettes, smoothies or tossed in a fresh salad. If you are curious how spinach compares nutritionally to kale, romaine and arugula see my past post, Salad Showdown: Comping the Nutrition.   Prep time: 15 minutes Serves: 4   Ingredients: 4 cups spinach, washed ½ cup walnuts, roasted 1 cup blackberries 1/3 cup feta cheese, crumbled 3 Tbsp craisins 2 Tbsp olive oil 1 Tbsp balsamic vinegar   Instructions: Clean spinach and place into large bowl. Add berries, feta, craisins and seeds on top of salad greens. Drizzle greens and toppings with olive...

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Stop the Food Fight!

Nutrition Month 2017   March is Nutrition Month and this year, let’s stop the food fight!  Dietitians across Canada are coming together to “Take the Fight out of Food” and help the public to improve their relationship with food and find the joy in eating!  find the joy in eating!  Food fights may be either with ourselves, our picky eater or with the management of health conditions such as diabetes, high blood pressure or irritable bowel syndrome.  Today, I will be discussing the top five “food fights” and how we can end them so we can feel good about food!   Take the Pledge!  I Andrea D’Ambrosio, will Take the Fight out of Food...

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Chorizo & Zucchini Stuffed Peppers

Are you into batch cooking?  If not, I highly recommend giving it a try with my stuffed peppers recipe! Making more of a recipe leads to convenient leftovers; ready in minutes.  Batch cooking also helps busy people eat well when they do not have a lot of time to cook during the week. Today, I will be sharing one of my favourite batch cooking recipes, Chorizo & Zucchini Stuffed Peppers!  I have done many variations of this recipe.  I've tried switching whole grains or using a combination of grains (like bulgur mixed with rice or quinoa).  You can also grate or finely dice practically any type of veggies (I like mushroom, tomato,...

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3 Steps to Successful Freezer Inventory

When was the last time you did a freezer inventory? Can’t remember?  I was in the same boat.  There was food lurking in the back corners that quickly became freezer burnt and sadly in the garbage.  When I became intentional (by doing a freezer inventory), all of this changed.  I was able to feel confident with what I had on hand, I spent less money on groceries and actually spent less time making meals.  Today, I will share my 3 steps to successful freezer inventory.   What is a Freezer Inventory? A tool used to review what is in your freezer.  Allows you to track food stored so that it...

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3 Powerful Ways to Eat Less at Restaurants

(without realizing it)   Do you overeat at restaurants?  Let’s be honest; we all do.  After all, there are just too many factors gently encouraging us to eat more. Like the size of our plates, the dark ambiance and our increasing portions! Not to mention, we tend to be members of the “clean plate club,” which means if food is put in front of us, we eat almost everything.  Many of my clients are surprised to discover that the average restaurant entree contains a whopping 1,200-1,500 calories– and this does not include beverage(s), appetizer(s) or dessert!  Similarly, the nutrition is comparable whether you eat at your favourite chain or...

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Succulent Thyme Panko Sole

If you follow my blog or my Instagram, you know that I am all about delicious foods that can be made with minimal ingredients.  This succulent thyme panko sole recipe is no exception!  Sole fillets are a staple protein option in my freezer because they can be thawed and ready in under 15 minutes for dinner.   Prep time: 5-10 minutes Cook time: 6-10 minutes Serves: 4   Ingredients: 4 Sole fillets, skinless 3 tbsp Dijon mustard 1 tbsp Sprinkle of thyme ½ cup Panko breadcrumbs 2 tbsp Olive oil or butter Optional: Salt and pepper seasoning as desired   Instructions: When sole is thawed, pat dry with a paper towel. Spread thin layer of Dijon mustard on both sides of the fillet and sprinkle with dried...

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Mini Pesto Pizzas with Chickpea Flour {Recipe Redux}

Every healthy recipe deserves to be delicious. Healthy eating also warrants being budget-friendly!  As a way of kicking off 2017, I will share one of my favourite economical meals that cost under $3 per serving.  Be sure to make extra’s because these mini pesto pizzas make terrific leftovers and are a big hit for both big and little kids. By using chickpea flour, you will benefit from extra protein and fibre to keep you feeling full for longer.   Serving: 2- 3 (total yield 12 mini pizzas) Prep time: 15-20 minutes Cook time: 45 minutes   Ingredients: ¾ cup chickpea flour ¾ cup warm water (not hot) 2 tbsp olive oil 1/8 tsp salt ½ cup pizza sauce ¼ cup pesto Toppings of choice (my favourite: sundried...

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Why Losing Weight Won’t Make You Happier

Hope you are enjoying 2017; treating yourself well, loving your food and setting realistic health goals. To celebrate setting health-promoting goals (not merely weight loss goals), we have a very talented guest blogger!  John Roche is a local therapist and owner of Transformation Counselling.  John specializes in treating anxiety, depression, eating disorders and body image issues.   I absolutely love what John has to say about weight loss and happiness.   As a therapist, I’ve learned two universal rules: 1) living according to other people’s standards will make you miserable, and 2) Trying to find lasting happiness by making only external changes doesn’t work. If you’ve been preoccupied with losing weight,...

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Carrot Ginger Sweet Potato Soup

Just in time for the holidays, or really any time of year, I have my new favourite soup!  This Carrot Ginger Sweet Potato soup will not only warm you and dazzle your taste buds, but it will also boost your beta carotene intake.  Vitamin A helps to support our eyesight, regulates our immune system and keeps our skin healthy, read more about orange foods to boost your health here.   Prep time: 15-20 minutes Cook time: 30-35 minutes Serves: 4-6   Ingredients: 1 Tbsp olive oil 1 small onion, chopped 2 stalks celery, chopped 1 sweet potato, peeled and cubed 5-6 large carrots, peeled and chopped 2 cloves of garlic, minced 2 Tbsp fresh ginger, grated 4 cups low sodium chicken or vegetable...

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