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Author: Andrea D’Ambrosio, RD

Roasted Broccolini

Simple Roasted Broccolini with Lemon

Have you tried broccolini yet? It’s probably my new favourite veggie. A cross between broccoli and Chinese Kale, it has a sweeter taste than broccoli. The stalks are thin and delicate. As an added bonus, you also receive 105% of your daily vitamin C in one serving. I’m a big fan of roasting veggies (see my past blog all on how to roast veggies). Roasting simply means to cook in an oven using dry heat. Roasting browns the surface of the food, which leads to new caramelized flavours and intensified aromas!   Be sure to try a squeeze of lemon at the end for an added pop of zesty flavour.  Prep time: 5-10 minutes Cook time: 18-25 minutes Ingredients: 1...

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meal prep

3 Simple Ways to Meal Prep

~March Break Edition~ Many of our clients seek meal prep guidance. They want to eat better by learning how to set themselves up for success in the kitchen. They want to eat out less and want lower meal assembly stress. We get it. Therefore, to celebrate Nutrition Month, I will share 3 Simple Ways to Meal Prep. I will also share meal prep benefits and what beginners need to consider before getting started! This post was sponsored by the Egg Farmers of Ontario and Canola Eat Well; as always, all opinions are genuine. First, let's acknowledge that healthy eating does not happen by accident. With our hectic schedules, our default is that we...

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Saucy Sriracha & Honey Drumsticks

Who doesn’t love a good sauce? It makes all the difference when cooking chicken since this protein can take on so many different flavours. This Saucy Sriracha & Honey Drumsticks recipe is spicy and saucy! It’s also fantastic for batch cooking to eat on busy nights or to freeze for later. You can also adjust the amount of srichacha sauce and spiciness to your preference!  Prep time: 10-15 minutes Cook time: 1 hour Serves: 4 Ingredients: 10 chicken drumsticks, with skin on Kosher salt and pepper 3 tbsp corn starch  drizzle olive oil  Sriracha & Honey Sauce ¼ cup sriracha (use less if prefer less spicy) 2 tbsp olive oil 2 tbsp honey 1 tbsp soy sauce, low sodium 1 tbsp rice...

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Avocado Strawberry Feta Salad

Strawberry, Avocado & Feta Salad

with Dijon Balsamic Dressing  The winter season can make us feel blah. If you’re looking for a mood-boost, look no further than your diet! This Strawberry, Avocado & Feta Salad is scrumptious and has a simple homemade Dijon Balsamic dressing. Remember that food is composed of nutrients that affect our brain chemistry. Many people don’t realize that the foods we eat impact how we feel! Leafy greens (like spinach, kale, arugula) contain folate to raise your serotonin (happy hormone). Vitamin C in strawberries may decrease the body’s production of stress hormone (cortisol). Lastly, monounsaturated fats in avocado are anti-inflammatory and associated with improved mood.  To learn more, be sure...

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mood-boosting food

3 Ways to Boost Mood with Food

Is winter over yet? You're probably asking yourself this exact question. Nevertheless, when faced with frigid temperatures, lack of sunlight and ample snow and ice, keeping a cheery mood can be difficult. This has many wondering, does what we eat impact how we feel? Research says yes. Today we’ll be discussing three ways to boost mood with food. Disclaimer: Food does not replace the importance of a trained therapist, physical activity or your doctor’s recommendations.  Mental Health Facts: In any given year, 1 in 5 Canadians will experience a mental health problem or illness.   Seasonal Affective Disorder (SAD) is a form of depression impacting 6-15% of Canadians. It usually begins in late fall...

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Avocado toast

Zesty Avocado Toast with Eggs

Absolutely LOVE this Zesty Avocado Toast with Eggs for breakfast. It really is the most important meal of the day. Find it starts the day off right and wards off that infamous mid-morning “hangry” feeling. In honour of Heart Month, I featured this recipe in the Easy (& filling) Breakfasts blog. It is something that can be enjoyed on a relaxed weekend or as a “make-ahead” option for the busy work week ahead.  Prep time: 10 minutes  Cook time ~ 10 minutes to hard-cook eggs (see Hard-Cooked Eggs to Perfection) Ingredients: Hard-Cooked eggs, see recipe for Hard-Cooked Eggs to Perfection High-Fibre bread, toasted (TIP: Look for 4-5 grams of fibre per slice) 1 cup...

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Filling Breakfast

Easy (& Filling) Breakfast

~Heart Month~ February is Heart Month! A time to raise awareness of the importance of breakfast, nutrition and our lifestyle for keeping our hearts healthy. After all, the heart pumps blood, oxygen and nutrients throughout the body. Narrowed or blocked blood vessels can lead to heart attack, chest pain or stroke. Today, I will be sharing how we can make easy and filling heart-healthy breakfasts. I will also highlight make-ahead breakfast options, which come in handy during rushed mornings. This topic is essential because 8 in 10 cases of premature heart disease and stroke are preventable through healthy lifestyle behvaiours.  DYK: Heart Disease is the second leading cause of death...

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pineapple salami pizza

Pineapple, Black Olive & Spicy Salami Pizza

Posting my favourite pineapple, black olive and spicy salami pizza recipe is way overdue! I was a little shy because people always think, dietitians don’t eat pizza! I’m not sure why I haven’t busted this myth a long time ago. Dietitians love pizza just like everyone else.  In private practice, I find (almost) everyone loves pizza, but most of us tend to order-in, eat pizza at restaurants or open a McCain pizza box instead of making homemade pizza. Obviously, busy schedules mean we spend less time cooking. However, Canada’s New Food Guide released just last week encouraged us to “cook more often.” This is a practical and often...

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Canada's New Food Guide

Canada’s New Food Guide

A Dietitian's Perspective Canada’s New Food Guide was recently released. The last one was issued in 2007; a lot has changed in that time! We can say good bye to the recognizable rainbow of four food groups. Many complained that it was too confusing and not individualized, and that food industries heavily influenced it. Thankfully, Health Canada issued the new Food Guide after lengthy discussions with dietitians and the general public, as well as consideration of evidence-based research to support its modern and relevant recommendations. Our clients and valuable readers highly requested this blog.  They wanted me to share my opinions about the changes to Canada’s New Food...

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