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Andrea D’Ambrosio, RD, Author at Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo - Page 6 of 32
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Author: Andrea D’Ambrosio, RD

In Defense of Carbs: Stop the Hating!

“I have been cutting my carbs”, “I am avoiding carbs”, “I don’t eat carbs” – these are all things I frequently hear from conscientious dieters. “After all,” they say, “aren’t carbs bad for me?” Thank you Dr. Atkins for leaving people so confused and worried about this misunderstood macronutrient. Contrary to popular belief, carbs are not bad for you; in fact, they play a crucial role in appetite regulation and maintaining a healthy weight! Today’s post is in defense of carbohydrates. We will explore carbohydrates, why our bodies NEED them and I will leave you with final thoughts to put it all together.   What are Carbohydrates? Carbohydrates (noun): Any one...

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dijon salmon recipe

Succulent 5 Ingredient Dijon Garlic Salmon! {Recipe Redux}

I love cooking with few ingredients!  After all, as Julia Child said, “You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients.” This succulent salmon recipe has just five ingredients and is and sure to tantalize your taste buds!   Prep time: 5 minutes Cook time: 15-20 minutes Serves: 2   INGREDIENTS: 2 salmon fillets (about 200 gram each), fresh or frozen 2 Tbsp dijon mustard 1 clove garlic, minced ¼ cup breadcrumbs (regular or gluten free) 2 Tbsp olive oil   INSTRUCTIONS:  Pre-heat oven to 375 degrees F.  Place salmon fillets in a baking dish and spread dijon mustard on the top of fillet.  Sprinkle minced garlic over Dijon mustard on salmon. Sprinkle breadcrumbs over top of the dijon and...

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Become a Savvy Label Reader!

Do you check the nutrition facts before making a food purchase? Be honest. If you do, what do you look for? Are you able to interpret some or most of the information provided?   If you find the information provided on food labels overwhelming, you are not alone. In fact, the most recent Tracking Nutrition Trends survey of over 2,000 Canadians found that only half reported making decisions based on the ingredient list and the nutrition facts table. This number should be a lot higher since the food label contains valuable information to help consumers make more informed decisions!   Today, I will break down how to use the current nutrition...

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Craisin Goat cheese Kale Salad with Chia

Welcome to Nutrition Month, a time to celebrate healthy eating!  One of my favourite tools for healthy eating success is utilizing Meal Prep, which I highlighted in my most recent blog post.  Washing and cutting kale in advance makes throwing together a delicious salad a snap.  Kale also stores very well in the fridge and you can even use extra on a different night for kale chips.   Serves: 2 Prep time: 10 minutes   INGREDIENTS: 4 cups kale, stems removed & chopped 1/3 cup goat cheese, crumbled 3 Tbsp unsalted slivered almonds 3 Tbsp craisins 1 tbsp chia seeds 2 Tbsp olive oil 1 Tbsp balsamic vinegar pinch of salt if needed Tip: I added Tbsp of orange juice into salad for added zing!   INSTRUCTIONS: Cut off...

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March Break Meal Prep {Tips & Tricks}

We are less than one week away from March Break; do you have your family’s activities planned? After reading this piece, I hope you feel empowered to add “meal prep” to your weekly routine by using my three simple tips. Meal prepping is a powerful tool for busy people who come home without energy to cook. I think we all know that feeling! Meal prepping involves getting foods ready in advance so that meals can be easily put together. We invest time up front in order to save time in the end! It also makes it easier to eat homemade meals opposed to resorting to restaurant and take-out options.   Andrea’s Top...

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HOW to Choose Small Changes for HUGE Results! #NutritionMonth

March is Nutrition Month a time to celebrate better health through the power of the foods we eat!  This year's theme is Take a 100 Meal Journey: Make Small Changes, One Meal at a Time!  The “100 Meal Journey” is based on the idea that Canadians eat about 100 meals in a month, so this month is all about making small changes in each meal and trying out new strategies to make these changes stick. To kick off Nutrition Month, I am thrilled to welcome back guest blogger, Vincci Tsui, a Calgary-based dietitian to discuss how small changes usually mean bigger results!  You can catch Vincci on Breakfast Television in...

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Three Ingredient Roasted Cauliflower

Simplicity is the best! Especially when you can cook simple and delicious foods! During Sunday meal prep, I cut up a large head of cauliflower and stored it in the fridge to future use. Later that week, when the oven was on, I decided to roast the cauliflower. Roasting veggies brings out sweetness through the caramelization process. Delicious! Roasting cauliflower sure beats steaming it in my opinion!   Prep time: 5-10 minutes Cook time: 30-45 minutes   Ingredients: 1/2 head Cauliflower, chopped into pieces 1-2 tbsp Olive oil Sprinkle of thyme Optional: Salt and pepper as desired   Instructions: Pre-heat oven to 425F. Cut cauliflower into uniform pieces, keeping in mind that smaller pieces will cook faster. Clean and dry...

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Kefir Fever

When strolling down the dairy aisle have you noticed kefir, a cousin of yogurt? Kefir (pronounced “kuh-FEER") is a dairy beverage made by adding kefir “grains”, which are pellets of yeast bacteria, to milk and heating it to produce a drink. Kefir is like a “drinkable yogurt” with a similar taste, but with a much higher probiotic content! In fact, kefir contains 10 to 20 different probiotic strains whereas yogurt has only a few. Today, we will learn more about kefir and do a general comparison between yogurt and kefir. To begin, it is important to note that probiotics are the “good bacteria” that when consumed in the...

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Apple Oatmeal & Craisin Muffin {Recipe Redux}

I am thankful I grew up with a mom who was a baker, an excellent baker at that!  However, you do not have to be a baker to whip up a batch of muffins. I recommend clients freeze muffins so they can easily assemble a meal or snack.  You will discover that "batch baking" is a real time saver!   Prep time: 15-20 minutes Cook time:  20-25 minutes Serves: 12   Ingredients: 1 cup milk, soured *(see directions below) 1 cup quick-cooking rolled oats 1 small apple, peeled and grated 1/4 cup packed brown sugar 1/4 cup vegetable oil or melted butter 1 egg, lightly beaten Grated rind of lemon or orange 3/4 cup whole-wheat flour 1/4 cup oat bran 1/4 cup brown sugar 1 tbsp baking powder 1/2 tsp baking...

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