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Author: Andrea D’Ambrosio, RD

7 Self-Care Tips to Improve Diet

Did you know that better self-care can improve your diet? Absolutely. This connection, although obvious to some, is not apparent to many. Also, this is a timely topic since we as a society often run ourselves ragged trying to keep up. Thus compromising our self-care! We over-work, we carry more stress than healthy and we often don’t stop to think how self-care can transform our lives AND our diets/nutrition.  In honour of our upcoming Self-Care Sunday Retreat on June 2 (save your seat NOW), I will be sharing my top 7 Self-Care Tips. I will also highlight how prioritizing your needs can improve diet/nutrition! Click here to reserve your...

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Tips to Expertly meal plan Dietitian

3 Tips to Expertly Meal Plan!

What’s for dinner? A dreaded question for many. Couples may text this inquiry at the end of a long, busy day. Only to be met by, “I don’t know. What do you want?” Who knew this infuriating back-and-forth could lead to so much uncertainty, frustration and possibly anxiety? However, it doesn’t have to be this way! Learning 3 Tips to Expertly Meal Plan can take away this annoying, last-minute question and the corresponding indecision, frustration and distress. Dreading the "what's for dinner?" question? Meal planning might be your solution! Most people can relate to the above scenario. When we are without a dinner plan, stress is higher and...

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Candied Salmon & Goat Cheese Salad

Candied Salmon, Chia & Goat Cheese Salad

When the weather warms and the sun shines, many people start to crave more fresh (and flavourful) salads! After all, nobody likes a boring salad. Therefore, I chose to add candied salmon as the protein focus. In case you are unfamiliar, candied salmon is smoked salmon with maple syrup or brown sugar coating on it. It adds a sweet and salty component to meals along with the omega-3's. This Candied Salmon salad has flavourful add-ons including: goat cheese and chia seeds and sunflower seeds for crunch. I also used my standard, super simplest dressing. Spinach was used as the base because it’s in season and I love...

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Spring Fresh Veggie Gnocchi

Veggie-Loaded Gnocchi {Tomato Cream Sauce}

Hello Spring! We’re happy you’ve finally greeted us with your presence. To celebrate, I will be sharing my Veggie-loaded Gnocchi in a Tomato Cream Sauce. It’s packed with vitamins and minerals and it’s the perfect fridge-cleaner recipe. This is because it offers flexibility to add almost any type (and quantity) of veggie. Similarly, when it comes to including more veggies in the diet, adding them to existing recipes (such as sauces, stir-fries, soups) is one of the simplest ways to boost your intake. I made this entrée vegetarian as part of my Meatless Monday meal theme (check here to see 15 Favourite Meal Themes). However, you can easily...

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Healthy Easter Entertaining Appetizers

Healthy Entertaining Appetizers

It’s almost Easter! Are you looking for healthy appetizers? For many, Easter is a time to get together with friends and family over a shared meal. If you're hosting the family party, entertaining friends, or perhaps visiting someone's home and need appetizer inspiration, I have three tasty, nutritious, and creative Easter Entertaining Appetizers. They boost nutrition and, of course, please the palate! First, when planning your entertaining appetizers, as a dietitian and host, I recommend thinking of three categories: 1. Taste: According to the Tracking Nutrition Trends survey, taste is the most important factor Canadians (38%) consider when making food choices. Choosing delicious appetizers at your holiday party is...

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Garlic Lentil Bruschetta

Garlic Lentil Bruschetta

It’s almost Easter and many are looking for healthy entertaining eats. Well, look no further. Today, I’ll be sharing my Garlic Lentil Bruschetta! This crowd-pleaser recipe is full of flavour, visual appeal and with filling fibre to boot! You can also make it ahead for quick assembly when your guests arrive.  I chose this appetizer because bruschetta was always a staple in my Italian-Canadian household. I even posted the D’Ambrosio family homemade bruschetta recipe in 2014. However, as a dietitian and foodie, I love adding new ingredients. To this traditional bruschetta recipe, I added lentils. They bump up the fibre and protein to keep your guests feeling full...

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Hummus Naan

Mediterranean Hummus Naan

{10-Minute} Many times we are looking for EASY (and healthy) recipes. Such meals can be prepared in ten minutes (or less) and use common pantry and kitchen ingredients. Well, friends, I found my new favourite, and incredibly versatile ten-minute meal, a Mediterranean Hummus Naan.  This naan recipe came about on a lazy Saturday when uncertain what to make. As usual, I wanted a balanced meal with high fibre carbohydrates, protein and of course veggies. I also prefer a hot lunch, but this recipe can easily be served cold or as a work/school lunch the next day. Also, if you are new to meal planning, be sure to read my...

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15 Meal themes

15 Fun (& Unique) Meal Themes

~End the “What’s for Dinner Dilemma” ~ Are you stuck for dinner ideas? Many clients face frustrations when asking what their spouse/partner/kids want for dinner, only to be greeted by the all-too-familiar, unknowing stare. We get it; dinner decisions can be overwhelming. However, meal themes can help, especially when tired and faced with infinite recipes on Pinterest, Instagram, Facebook and blogs.  Today, I will share my 15 Fun and Unique Meal Themes to inspire you in the kitchen. Consequently, these will narrow the various dinner possibilities and end those “what’s for dinner dilemmas.”  What are Meal Themes? A meal theme is a tool to spark culinary inspiration and brainstorm ideas of...

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Fajita Buddha Bowl

Fajita Buddha Bowl

Who doesn’t love an easy meal? Many of our clients are busy and looking for healthy eating solutions. This Fajita Buddha Bowl is a perfect option for hectic weeknights and fits within a Mexican-inspired meal. Also, this recipe fits into a “meal theme” such as leftovers or Buddha bowls. In my newest blog, 15 Fun (& Unique) Dinner Themes, I explore how we can use dinner themes or meal ideas to inspire creativity within the category. Plus, using a meal theme cuts down on decisions because we can come up with an idea that fits within that specific category, such as Taco Tuesday, Meatless Monday or Buddha...

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