Wednesday, December 30, 2009


12490350750Uqiyl Christmas is a great time of year.  Christmas and Post-Christmas can’t really be summarized into one single day by me, but rather, can be a difficult time, especially in the midst of a shaky economy for many. Whether your ideal Christmas is about snow and magical lights or a beach and a seasonal cocktail,  hopefully, we can step back and take a real deep-breath, remind ourselves that Christmas and the Christmas Season is about Christ and his gift to us.  Special gifts: hug someone, donate your time, write a letter, renew hope and your faith, visit someone during this time that you wouldn’t have ordinarily done so, or simply, hang out in your crib and be thankful for the moment to say “Merry Christmas and Happy New Year” to those we love.

Being away for the Holiday and spending time with my family, friends and enjoying various favorite food items, provided a deep sense of peace, which is innate.

Wishing each of you everything wonderful 2010,


Sunday, December 20, 2009

Christmas Food


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Christmas food is as diverse as the cultures and customs present around the world, but Christmas food is a mix of tradition and modern day fun too. You must admit--Christmas Food is different than everyday food. Christmas Food is not just another compilation of predictable Christmas recipes; however, getting creative with serving Christmas food is very easy to do when you remember that the colors themselves are often enough to evoke Christmas imagery in the minds of most people.

Some great Christmas recipes are pineapple cheese ball, vegetables Christmas tree, Christmas cheese-spread and Christmas tree spread, which are also easy to prepare. The recipes kept from a generation to another differ from household to household, but they can significantly differ from province to province. People cook according to the same Christmas recipes and end up with the same table decorations most of the time.   However, even though traditions with regard to Christmas recipes are great, they are not the same across States.  Besides the savory dish, Christmas recipes include lots of cakes, pies, sugar, and candy, which are important for the little ones. Here’s where Christmas baking and Grandma’s recipes for the kids is great. Some of the best Christmas food is also the easiest to make, but do you agree that no one makes anything better than Grandma? And, particularly, at the Holiday?  Ever notice that these Christmas recipes have just the right touch; the right amount; the right taste—and, sometimes, the recipe isn’t even written down; however, Grandmas’ --just know. It is a refreshing collection of innovative recipes. Food, fun, family friends and Scrabble, the perfect recipe combination for a great night of Delicious recipes and memory-making.

Santa Claus, the Christmas tree, sending Christmas cards, and singing carols have all been inherited from the cultures of the West. Traditions such as Biscuits, Christmas cake and milk (sometimes liquor) may be left out for Santa to consume during his visit. This means a red fur-coated Santa Claus riding a sleigh, carols such as Jingle Bells, and various snow-covered Christmas scenes on Christmas cards and decorations appear during the Christmas Holiday season. Several people use cookie cutters in the shape of a Christmas tree, Santa Claus or Rudolph to make their treats for Santa, as Christmas friendly as can be and the compliments from your guests will flow freely too. My favorite has to be the little Christmas tree/angel/Santa shape cookies that you can buy and are decorated with icing. I would have 1 or 2 cookies, and put out the rest for "Santa" with his glass of milk. Sometimes the reindeer would have cheese-cubes and the elves got carrot slices!

Friday, December 18, 2009

Crispy Apple Chips—A Healthy Snack Choice

A former patient knew that I love apples of all varieties.  Today, I received a special package from her with all kinds of healthy things for the Holidays.  One of the things, which I received:  Crispy Apple Chips (Granny Smith) made by Seneca.  These chips were so good, and I wanted to share them with you.  It is my hope that should you have these at a market anywhere near you, that you give them a try and enjoy these chips, as much as I have. Happy Snacking!


Nutritional Analysis:

Serving Size 1 oz.

Servings per bag: 2.5

Calories 150

Total Fat 9g

Saturated Fat 1g

Trans Fat 0g

Cholesterol 0mg

Sodium 10mg

Dietary Fiber 3g

Weight Watchers Points: 3

Source: Seneca Foods Corp

Monday, December 14, 2009

Chewy Raisin Granola Snacks: On-the go!

Kids and grown-ups alike will love-- and crave--these chewy raisin granola snacks.  They’re so easy to make, you’ll have plenty of time to enjoy some form of exercise, too.


Raisin Energy Bars


4 egg whites

1/4 cup of sugar

4 teaspoons of vegetable oil

1 tsp. ground cinnamon

3/4 tsp. vanilla extract

1-2/3 cups lain “no added fat” or low fat granola

1 cup of sun-maid raisins

3 TBSP of toasted wheat-germ

3 TBSP raw sunflower seeds

4 tsp sesame seeds

1/2 cup walnuts


1.  Beat egg whites and sugar in large bowl with whish until smooth.

2. Beat in oil, cinnamon and vanilla extract.

3. Stir in remaining ingredients.

4. Blend well.

5. Coat generously a 13x9” baking pan with nonstick cooking spray.

6. Turn raisin mixture into pan.

7. Pat to even layer.

8. Bake at 300 degrees for 20 to 25 minutes or until edges are golden brown.  Cool 5 minutes in pan. Loosen edges with spatula and invert onto wire rack to cool completely.

9. Cut into 4 dozen bite-sized pieces. 

10.  Store in an airtight container or pack in small plastic bags for on-the-go snacking.  Makes 48 pieces.


Calories: 40; Protein 1g; Fat 1g (Sat Fat 0g); Carbohydrate 7g;                            Dietary Fiber <1g;Cholesterol 0mg;Sodium 15mg

Weight Watcher Points: 1

Source:  Recipe adapted from Recipes for Healthier Eating

Saturday, December 12, 2009

I Love Lunch: The Musical – half-way to dinner




Zesty Grilled Chicken with Thyme

Serves: 4


2 boneless, skinless chicken breasts, cut in half

2 tsp Dijon mustard

1 clove garlic, crushed

1/4 tsp fresh or dried thyme

1 tsp horseradish


1. Combine all the ingredients except chicken in a bowl, which should be large enough for the chicken breasts.

2. Coat the chicken breasts with the mixture and let stand at least 15 minutes.

3. Grill or broil about five minutes per side or until chicken is cooked through.

Nutritional Analysis:

Calories: 133

Total Fat: 2g

Cholesterol 69 mug

Sodium 110 mg

Carbohydrate 1 g

Fiber <1 g

Protein: 27 g

WW Points: 3

Thursday, December 10, 2009

Trix is for Kids? Cocoa for Cocoa Pops


General Mills reducing amount of sugar in cereals

According to the Associated Press, Trix is for healthy kids.  It seems that General Mills is reducing the amount of sugar in cereals.  General Mills—the maker of Lucky Charms, Trix and Cocoa Puffs –plans to reduce the amount of sugar in its cereals marketed to children.

The move, announced Wednesday, comes as many food companies alter their products and face growing scrutiny from consumers and health groups over the nutritional value of the foods.

General Mills said it will cut the sugar in 10 of its cereals to single-digit grams of sugar per serving, which –really-- is a good thing to do.  The sugar in Cocoa Puffs, for example, could drop at least 25 percent from its original level and 18 percent from its current 11 grams per serving.  General Mills, which is based in Minneapolis, said the updated products will begin to roll out within the next year.  The timing will vary by product.

Several cereal makers have adjusted their products to address the growing concern.  Last year, Kellogg Company reformulated a number of its U.S. cereals including Fruit Loops, Apple Jacks and Corn Pops.

Post Foods said it has cut the sugar content in both Fruity Pebbles and Cocoa Pebbles by 20 percent.  Under pressure?  I’d say rightfully so.  It is no doubt, many mom’s are pressing for this move and is the child going to know the difference?

The Food and Drug Administration (FDA) has been cracking down on food packaging that touts misleading health benefits.  That led to one industry organization halt its “Smart Choices” labeling program, which was attacked because sugary cereals like Fruit Loops qualified for the label.

What say you about this?

Healthful Holiday Eating: Christmas Holiday Snack Mix

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Yield: 5 Cups


  1. 1-1/2 cups small unsalted or lightly salted pretzels
  2. 1 Cup bite-size shredded whole wheat biscuits
  3. 1-1/2 cups popped popcorn, no added salt or fat
  4. 1 cup oyster crackers
  5. 2 Tablespoons reduced calorie margarine
  6. 1 Tablespoon low-sodium Worcestershire sauce
  7. 2 teaspoons dried Italian seasoning
  8. 1/4 teaspoon pepper
  9. 1/8 teaspoon salt
  10. 1/8 teaspoon garlic powder
  11. 2 Tablespoons grated Parmesan Cheese


1.  Combine pretzels, shredded whole wheat biscuits, popcorn and oyster crackers in a large bowl.  Toss well and set aside.

2.  Combine margarine and low-sodium Worcestershire sauce, Italian seasoning, pepper and salt in a small saucepan; cook over medium heat, stirring frequently until margarine melts.  Pour margarine mixture over cereal mixture.  Sprinkle with Parmesan cheese; toss well.

3. Spread the mixture in a 13x9” baking pan.  Bake at 275 degrees for 45 minutes, or until crisp, stirring occasionally.  Cool, store in an airtight container.

Source:  Dr. Jennifer Bueche

Tuesday, December 8, 2009

No “Dis” in Disability; just Ability—Food & Unconditional Love = Man’s Best Friend (Just no-bones about it)

I hope you have a wonderful day and love this video just as much as me. This video will most likely make you smile; make you laugh, and even make you tear-up, which just means your human and have a full spectrum of emotion because this is very touching and moving to see.

Thank you for stopping by the blog today; appreciate your time and comments.

~Anthony  :)

Saturday, December 5, 2009

Tuesday, December 1, 2009

Left Over Turkey? Easy Turkey Bake Recipe



1 pkg Stove Top Stuffing mix for Turkey

4 Cups chopped Cooked Turkey

1 bag frozen broccoli florets, thawed and drained

1 bag frozen carrots, thawed and drained

1 can condensed cream of chicken soup

3/4 cup low-fat or non-fat milk

1 1/2 cups shredded low-fat cheddar cheese



1.  Preheat oven to 350 degrees. Add 1- 2/3 cups hot water to stuffing mix; stir just until moistened. Set aside.

2. Mix turkey, broccoli and carrots in a 14x9 baking dish. Combine soup, milk and cheese; pour over turkey mixture. Top with prepared stuffing.

3. Bake 30 minutes or until heated through.

Yield: 6 servings; adapted from

Sunday, November 29, 2009

Obesity: Red Flag for Employers


  Perhaps you’re working extra hard these days to hang onto your job, or, if you’re looking for work, you’re using every avenue you know to find a job.  In either situation, better check out your waist-line if you’re serious about having a job in the future.  That’s because if you’re carrying too much weight – enough to be considered overweight or obese – then this is a concern to employers.  studies have shown that not only do overweight workers have higher absenteeism and health care costs, but they are less productive.  Such statistics become even more important as companies are keeping only key performers and are scrutinizing ways to trim health care costs.

In addition, several courts have recently ruled that employers also must pay for weight-loss surgery for overweight employees who need operations for work-related injuries.  The courts have stated that the weight-loss procedures are needed to guarantee the successful repair of the initial injury.

For job seekers, the nearly 10 percent unemployment rate means that they may need to be even more proactive in trimming the waistline.  A Wayne State university study found last year that over weight workers are viewed negatively, and nowhere is that more evident than in the hiring process, especially if they’re applying for a job with face-to-face interactions. 

It appears employers think they are doing what they feel they need to do, but how do you feel about this as well?

Source: Gannett

Thursday, November 26, 2009

How To Carve Your Perfect Holiday Turkey



Carve Your Perfect Turkey

Have a Great Thanksgiving all! :)


Tuesday, November 24, 2009

Thanksgiving Snack Attack



1. Which Kind of snack do you crave at Thanksgiving and why?

  • Sweet
  • Salty
  • Sweet & Salty
  • Other, _________________

2. What is the name of the snack?

Anxious to hear about your cravings and why!

Sunday, November 22, 2009

Thanksgiving Countdown; Tips and Crustless Pumpkin Pie

1254075135W70NFB Preparing Thanksgiving dinner is enough of a pressure cooker, never mind having to do math in your head just to get it right.  Here are  some of the numbers to have a safe, worry-free and meaningful Thanksgiving Day dinner. 


For turkeys under 16 lbs, estimate basically 1 pound per serving (this accounts for bone weight.)  For larger birds, a bit less is fine;they have a higher meat-to-bone ratio.  However, if your goal is plenty of leftovers, (that turkey sandwich with mayo and cranberry sauce to boot) aim for 1 1/2 lbs per person whatever the turkey’s size.

  • For 8 people:   purchase a 12 lb. turkey
  • For 10 people: purchase a 15 lb. turkey
  • For 12 people: purchase an 18 lb. turkey
  • For 14 people: purchase a 20 lb. turkey

The Thaw

Technically, the safest way to thaw a frozen turkey is in the refrigerator.  Figure about 24 hours per 4-5 lbs of turkey.  Another method would be to put the turkey is sink filled with cold running-water.  Change the water every 30 minutes, and plan for about 30 minutes per pound.

Holiday Hot Lines plus, a click-a-way





  1. 2 Tbsp water
  2. 2 envelopes unflavored gelatin
  3. 2 1/4 cups Carnation Evaporated Low-fat 2% Milk
  4. 1 15oz.can Libby’s 100% Pure Pumpkin
  5. 1/2 cup of packed brown sugar or low calorie sweetener equivalent
  6. 2 tsp. pumpkin pie spice
  7. 1 tsp vanilla extract
  8. Light whipped topping
  9. Fresh Fruit (optional)


  1. Coat 1” deep-dish pie plate with non-stick Cooking spray.
  2. Place water in a medium bowl; sprinkle gelatin over water. Let stand 5 – 10 minutes or until softened. Mixture may be firm.
  3. Bring 1 cup of evaporated milk to boil in saucepan. Slowly stir in hot evaporated milk into gelatin. Stir in the remaining evaporated milk, pumpkin, sugar, pumpkin pie spice and vanilla extract.
  4. Pour mixture into prepared pie plate. Refrigerate for 2 hours or until set.
  5. Garnish with whipped topping and fresh fruit, if desired.


Makes 8 servings; Adapted from Nestle Carnation

Thursday, November 19, 2009

Healthy Pumpkin Bread Recipe

This tasty seasonal treat has no trans fat and is low in carbs.



  1. 1 can (15oz) pumpkin
  2. 1 cup sugar
  3. 1/4 cup vegetable oil
  4. 1 cup plain low-fat yogurt
  5. 1 1/2 cups all-purpose flour
  6. 1 1/2 cups whole wheat flour
  7. 2 tsp baking powder
  8. 2 tsp baking soda
  9. 2 tsp cinnamon
  10. 1/2 tsp salt
  11. 1 cup raisins


  1. Preheat oven to 350 degrees.
  2. In a large mixing bowl, beat together pumpkin, sugar, oil and yogurt.
  3. In a medium bowl, combine flours, baking powder, baking soda, cinnamon and salt.  Add to pumpkin mixture, stirring until moistened. Stir in raisins.
  4. Pour into 2 greased 9x5x3-inch loaf pans. Bake for 50 to 60 minutes.
  5. Cool on a wire rack for 10 minutes; remove from pan and cool completely.
  • Serving Size: 1 slice; makes 32 servings
  • Nutritional Information:
  • Calories 110, Total Fat 2g, Sodium 150mg, Total Carbohydrate 21g, Dietary Fiber 1g,

Source: U.S. Department of Agriculture, 2009.


Sahale Snacks: A Winner with Health Nuts!



I received this package of almonds in the mail from Sahale, and they sure were good.  These tasty Snacks have won Awards from Men’s Health and Shape Magazines.


The July 2009 PR Press Release states, Sahale Snacks, the Seattle based maker of all natural nut blends and glazed nuts, is pleased to announce that its products have received awards this past summer from both Men’s Health and shape Magazines.


  • Sahale Snacks Soledad Nut Blend was chosen “Best Trail Mix” by the editors of Men’s Health, in the magazines popular “125 Best Foods for Men” (June ‘09 issue.) Soledad Nut Blend is a sweet and spicy, Mediterranean-inspired combination of almonds, apples, flax seeds, dates, balsamic vinegar and red pepper.
  • Sahale Snacks Glazed Nuts Cashews with Pomegranate and Vanilla was selected as a “Best Snack Award” winner by Shape Magazine (July ‘09 issue.)  This winning snack teams up whole roasted cashews with pomegranate and apple, and balanced with pure, fragrant vanilla bean.

About Sahale Snacks

Sahale Snacks was founded in Seattle in 2003 by Josh Schroeter and Edmond Sanctis after climbing Mt.. Rainier and enduring days of uninspiring trail mix and energy bars.  The two set out to create a natural and healthy snack that tasted like great food.  The company follows a simple product philosophy:  Start with natural whole foods, use “culinary magic” and offer busy people sophisticated and convenient healthy snacks.  Sahale Snacks is dedicated to helping people “Snack Better™ .”

The founders named the company after Sahale Peak, which is north of Cascade Pass in the North Cascades National Park in the State of Washington.  A beautiful peak with great views, it is accessible for most hikers.  It is pronounced “sah-HA-lee.” For more information, please visit or Sahale Snacks on Facebook or Twitter.

Tuesday, November 17, 2009

Weight-Tweeting Scale Tweets to Twitter

New Scale Blabs About Your Flab on Twitter

Buck Wolfe of Sphere wrote about the scale showing your weight on Twitter.  I don’t know about you, but I’ve always maintained that my patients/clients weight and weight history was very personal.  It took a long time for people to trust us, as Dietitians’, c’mon tweeting your weight on Twitter? Is this going just a little too far?

-- How's this for motivation: A new bathroom scale will tweet your body weight, letting Twitter users know just how fat you've gotten.

Withings Scale


As we all get ready to kick off that increased caloric season,known as the holiday season, the Withings Wi-Fi Body Scale is now there to track our daily binges and let everyone know.

The $159 scale hit the market a few months ago with the breakthrough ability to beam your weight, body mass and percentage of body fat to your computer. This allows you to track the ballooning of your buttocks graphically -- and that might be easier for some people than, say, looking into the mirror and screaming.
A free iPhone app lets you view all the info on the go, at restaurants, bars and wherever you might indulge.

"Letting our users upload their info on Twitter was a natural extension," says company spokeswoman Jessica Darrican. "For the right person, it just makes all that information all the more real."

Of course, it's completely optional to auto-Tweet every time you step on the scale. The new feature -- introduced last week -- comes at no additional cost. But it's clearly one of those things that some people will love -- and others will find completely revolting.  "You can't ignore the social aspect of dieting, and that's why I think a lot of people will use this and benefit from it," says personal trainer Nicole Glor, who stars in her own line of exercise DVDs.

"I'm in my ninth month of pregnancy, and I find that I turn to my Face book updates for inspiration to stay in shape. I like to know that people around me are pulling for me."

Others feel that you have to look within yourself for real change -- and you won't find that self-reflection on any social media site.
"You can broadcast what your scale is telling you all over the world, but it is not going to get into the root causes of why you overeat," says Debbie Mandel, author of "Addicted to Stress."
"All it might do is create even more anxiety, and anxiety is a leading cause of weight gain."

Weight-tweeting scales might now be a reality. Our only comfort, at least for now, is that we won't wake up the morning after Thanksgiving to find our dangerously overstretched jeans complaining on Face book.

How do you feel about this new kind of scale and a weight-tweeting scale at that?

Monday, November 16, 2009

Saturday, November 14, 2009

Coffee; Now an Art Too?

Artist recreates masterpieces with coffee


275x250.jpg An artist who recreates masterpieces like the Mona Lisa and the Last Supper by painting with espresso coffee is creating a whole latte buzz.
Karen Eland hit upon the idea to switch her watercolors for a cup of espresso about ten years ago as she was sat in a coffee shop.
She noticed how similar the java looked to some of the shades she was using and thought that if coffee can stain your clothes, why not try painting with it.
She gave it a go and loved how it looked, and smelt.
Since then she has used the strong dark coffee to recreate countless classics - always slipping an image of coffee into the painting, like the cup the Mona Lisa is holding.
The coffee images can take a week to paint on watercolor paper and sell for prices up to £12,000 each.
The 36-year-old from Oregon, who has been painting since she was 13, says she finds it intriguing and amusing to recreate the old masters as coffee painting.
275x250.jpg "It's fun to see which ones work in just shades of brown, and how I can add a coffee cup to them," she said. 
"I also enjoy the challenge of imitating the different artistic styles of each painting. 
"When I'm not painting an old masterpiece, I like doing scenes from my travels, or directly related coffee subjects like latte art or scenes from coffee farms."
Karen added that one of here favorite things about painting with coffee was the smell unfortunately she says has to ruin that by spraying a sealer over the finished painting.

What do you think?

Wednesday, November 11, 2009

Applebee’s Provides Veterans Free Meal Today

1254685035B7HGZ6 Who says that there’s no such thing as a free lunch—or even a free dinner?   Today, Applebee’s Neighborhood Grill and Bar Restaurants around the country are offering a free meal for veterans and military active-duty personnel.

Since it’s the first year of this kind of promotion and with that in mind, restaurants are in “all-hands-on-deck” mode and opening a half-hour earlier than normal at 10:30am today.  The restaurants have been completely decorated in patriotic themes, and all staff will be wearing read, white and blue.

1178380886oTczxd To qualify for the free meal, customers must bring military identification, such as a Uniform Services Identification Card, Uniform Services Retired Identification Card, current leave and earnings statement, veterans’ organization card, a photograph in uniform, a DD214 form, a commendation. Or, just wear their uniforms.

Tuesday, November 10, 2009

Ruby Tuesday: Kicks it up a notch with a makeover and ‘Dons a Blazer’

Out with the old, and in with “the new.”  Sarah Gilbert explaines that gone, too, are the wait staff clad in white shirts and ties that hark back to 1989. Instead of fusion cuisine excesses like Southwestern egg rolls and the Macho Nacho burger, the new Ruby Tuesday's menu is about bison burgers, prime rib, and lobster -- with a side of macaroni and cheese, of course.

It's not exactly four-star dining, but it's surely a long way from a casual dining restaurant where "casual" far outshone the other possible monikers. The new Ruby Tuesday's features waiters and waitresses in black tees and pants -- "hipster" style, the New York Times says -- leather banquettes, dark varnished wood, and a menu that would feel right at home in this millennium. In addition to the lobster and prime rib, there's jumbo lump crab cakes, broiled tilapia, and a crispy shrimp sampler in which sesame seeds and peanut glaze make an appearance.
It's part of a $100 million makeover, and the fact that it's come smack in the middle of a recession makes it hard for some investors to swallow. They've gulped down the new menu, though, and the stock has bounced back from its lows in March (as the Times points out, at the 52-week low of 85 cents a share, "a side of the creamy mashed cauliflower cost about three times as much").

Much harder will be convincing cash-strapped customers to buy into the new menu. It's surely more delicious and modern than the old one, but it's not the least bit cheaper. Instead, the company's CEO Sandy Beall, says he is taking advice from his son, who graduated from the California Culinary Academy. His son told him bluntly that what was wrong with his restaurant was "garbage in, garbage out. You can't have great food if you don't buy great product." So the beef, the bison, the lobster and shrimp were upgraded, along with the sauces and the house wines. The extreme makeover hasn't stopped in the kitchen.

Historically, the wait staff turned over at an astonishing rate of 135% (that means the average server only lasts about eight months). Now it's 100% each year, something which the restaurant's management is quick to boast about.   But will Ruby Tuesday's makeover really resonate with customers? Only time -- and lots and lots of fork-tender ribs -- will tell.

Sunday, November 8, 2009

Blueberry Bundt Cake: Cat Cora Knows the Big-Fat Truth!


  • Reduce Saturated Fat
  • Blueberries: The star of her Blueberry Bundt Cake



Visit Cat Cora for this recipe:

Follower Sunday: “Thank You Readership!” Guest-Chef Dietitian and Clinical Research Trials Manager, Marie Feldman, Enriches life with Sweet and Spicy Snack Mix

By Anthony J. Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  To those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you.  It is my pleasure to provide for you this week, my colleague, Marie Feldman, and her recipe: “Ridiculously Easy Sweet & Spicy Snack Mix”


Marie Feldman

Marie works at a private medical group in Los Angeles as a registered dietitian, a certified diabetes educator and the manager of clinical research trials. She has been fortunate to have received top education at UC Berkeley and training at New York Hospital and UCLA, all leading to a career path that has built upon itself and which allowed her to obtain her multi-faceted, exciting and diverse job today. In addition, she is a fitness enthusiast, loves food and cooking, and has done nutrition consulting work, namely writing and research support for dietary cookbooks and newsletters. Marie enjoys developing new, original and healthy recipes to feed her husband and herself, as well as entertain friends at their home in the South Bay. She is   thankful for her great, active life in an awesome beach community!


© Ridiculously Easy Sweet  & Spicy Snack Mix. All rights reserved.

Developed and reprinted with permission from Marie Feldman, RD, CDE



  1. 4 Cups of popped popcorn( Orville Redenbacher’s Smart Pop)
  2. 1 Cup nuts (cashews, peanuts work best)
  3. 1/2 Cup raisins
  4. 1/2 – 1 teaspoon ground cumin
  5. 1/2 – 1 teaspoon curry powder


  1. Put popcorn, nuts, whole wheat pretzels and raisins in a bowl.
  2. Sprinkle with the curry and cumin powders.
  3. Mix well and serve.
  4. Store in an airtight container.


Nutrition Information:

Serving Size: 1/2 cup

Makes about 6 Cups; 12 servings

Calories: 96; Protein: 3g; Carbohydrates: 11g; Fiber: 1.4g; Sugars: 6g; Total Fat: 5g; Saturated Fat:  <1g; Sodium 101mg

Visit Marie at:

Saturday, November 7, 2009

Oliver-The Musical: Food, Glorious Food

Hope you enjoy this video clip today.

Thursday, November 5, 2009

Sides: Add flavor and nutrition to holiday table

1254075135W70NFB Lorraine Savage describes that turkey isn’t the only star of the Thanksgiving feast.  Meatless side dishes can sparkle with variety, nutrition, and exotic ingredients.  They’ll dazzle the vegetarians in your family and please the meat eaters, too. Healthy nutrition encompasses the holiday table.

For a holiday meant to give thanks for an abundant harvest, make use of bountiful fall vegetables, grains, beans, and peas.  It’s easy to focus on meatless ingredients for each course of the holiday meal  For example, begin with a cream of broccoli soup, spiced butternut squash bisque, or garden vegetable and bean soup.  Then try the carrot, cranberry, and walnut salad, as well.

If you decide to omit the turkey this year, hearty sides can substitute for main dishes.  Serve a mushroom risotto with pine nuts, hearty roasted vegetables, or the American Indian favorite “Three Sisters” stew of corn, squash, and beans.  For vegetarian stuffing, start with cornbread, whole wheat, wild rice or quinoa.  Add kidney beans, cranberries, or almonds for a change of pace.

Highlighting fall vegetables in several side dishes reaps nutritional benefits as well.  Squash, turnips, pumpkin, beets, and sweet potatoes are loaded with beta carotene, vitamins c and A plus other antioxidants, calcium, magnesium, potassium, and folate.  Veggie and bean dishes are low in saturated fat and cholesterol (when not swimming in butter or regular sour cream, or cream sauces,) low in sodium, and high in fiber.

Many meatless recipes satisfy with traditional holiday flavors--and healthy, natural ingredients.




(from the Taste for Life Kitchen)


  1. 2 lbs. baking potatoes, scrubbed and cut into medium-sized chunks
  2. 1/2 lb. carrots, peeled and cut into medium-sized chunks
  3. 1/2 lb. parsnips, trimmed and cut into medium-sized chunks
  4. 1/2 Cup extra-virgin olive oil
  5. 2 tsp. dried thyme
  6. Salt and freshly ground black pepper to taste


  1. Preheat oven to 375 degrees.
  2. In a large bowl, toss potatoes, carrots, and parsnips with olive oil and thyme.  Add salt and pepper to taste. Transfer vegetables to a large roasting pan.
  3. Roast for 30-45 minutes, stirring occasionally, until vegetables are tender, when pierced with a fork.

Happy Thanksgiving!

Tuesday, November 3, 2009

Sharing my lunch with you today; My Homemade Tofu Burrito

Many times, I have been stopped by others in the grocery store to see what is in my grocery cart.  I have been asked:  What do you eat? or, better yet, what they really mean is, “What does a Dietitian eat?”  Well, today I thought I’d share my lunch with you --and show you-- what I am eating today; My Homemade Tofu Burrito.


Many find Tofu interesting and are always looking for recipes and different things to make with tofu.


Here’s what I did:

As you can see in the picture above, I cooked black beans and rice and put that on my burrito, first.  Next, I added firm tofu, which had  been sautéed and cooked with hot pepper flakes, low-sodium soy sauce and some ginger.  Next, I sautéed some onions and peppers (red and green) and added this mixture on top of the tofu.  Lastly, added some salsa and some fat-free sour cream.  Finally, I had the pleasure of rolling-up this wonderful burrito and cutting in half, as the picture depicts.  I must say: this was absolutely delicious!  I hope you will try this and let me know how you like it.        

Ironically, IN THE CURRENT NEWSSTAND ISSUE: November 2009

Vegetarian Times and Yoga Journal discuss Tofu and its versatility.  I thought you might enjoy what they have to offer as well, regarding tofu.

November 2, 2009 | ISSUE 199

Tofu Surprise

Tofu has long been a staple of vegetarians, its popularity attributed to its versatility in the kitchen, its long list of nutritional benefits, and a stamp of approval for promoting good heart health. But even though it's wildly popular, it can be intimidating (and also unappealing) to the novice cook who isn't quite sure what to do with it.

If that sounds like you, think of tofu as a seasoning sponge. Whatever you mix it with, cook it with, or marinate it in, tofu is sure to take on the flavors of the other ingredients.

This week, explore the versatility of tofu by making Szechuan Vegetable and Tofu Stir-Fry and Tofu Custard Tart with Fresh Fruit.

Szechuan Vegetable and Tofu Stir-Fry

4 servings

A stir-fry is everything you want a weeknight meal to be: fast, filling and fabulous. To ensure success, maintain a fairly high flame and keep the ingredients moving almost constantly in the pan. Serve over rice or noodles.

Visit for preparation instructions.

Tofu Custard Tart with Fresh Fruit

8 servings

Once you've discovered how easy it is to use tofu as a custard in this dessert, you'll want to make it all the time. Fresh vanilla bean masks the "soy" flavor of the tofu so all you get is the smooth, creamy texture. This version is topped with fresh mango and kiwi, but choose any favorite fruit that's in season.

Visit for preparation instructions.

Tofu Surprise

Bean curd is a deliciously versatile ingredient in dishes sweet and savory.

Sunday, November 1, 2009

Follower Sunday: “Thank You Readership! Guest-Chef and Woodloch Spa Cuisine Registered Dietitian Shares Tofu Scramble Recipe

By Anthony J. Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  To those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you.  It is my pleasure to provide for you this week, my colleague, Marty Davey, and her recipe: “Tofu Scramble.”                                                             

Marty DaveyMarty Davey, MS, RD is a nutrition writer and presenter.  She writes a monthly column for, and Vegan Culinary Experience.  She has written for VegNews and has been interviewed by Informed Traveler, Verdant Reports [UK], Kiwi Magazine for Children and Susquehanna Life. She conducts nutritional consultations in person at The Lodge at Woodloch, a Top 10 US destination spa.  The Lodge was #1 for Spa cuisine and cooking demonstrations, including Marty’s cooking demo.  Her new nutrition/cooking DVD, Recession-Proof Nutrition for Families will be out Fall 2009.  Marty also conducts nutrition/cooking weekend seminars as well as personal consultations. 



© Tofu Scramble Marty Davey, 2007. All rights reserved.

Developed and reprinted with permission from Marty Davey, RD

Tofu Scramble


  1. 8 oz.Firm Tofu
  2. 1 tsp. curry powder
  3. 1/2 tsp tumeric
  4. 2 tsp liquid aminos or tamari
  5. 1 Tablespoon maple syrup or agave nectar
  6. Pinch of salt (optional)
  7. 1/3 cup of chopped onion
  8. 1/3 cup of sliced mushrooms
  9. 1/2 cup water, more if needed
  10. 6-10 cherry tomatoes
  11. 3/4 cup chopped greens { Kale, spinach, broccoli}


  1. In a skillet, add onions and mushrooms. Sauté for 3 minutes, or until they begin to soften
  2. Add water to keep vegetables from drying out.
  3. Add tomatoes. Cook for 1 minute and pierce. This allows the heat to be released in the tomato and not burn the diner.
  4. Stir in the tofu.  cook for 2 minutes.
  5. Add greens and turn off heat; Stir mixture to wilt greens.  Let sit with cover on for 2-3 minutes.
  6. Serve immediately.

Note:  This dish can substitute eggs into a “Huevos Rancheros.”

Marty can be contacted via her website,

Saturday, October 31, 2009

Betty Crocker Potatoes®

Happy Halloween to all!


I received Betty Crocker® “Tastes as Good AS  Homemade!” Potatoes in the mail today, and want to share this with you.  The sample looks wonderful, and is Roasted Garlic made with 100% real mashed potatoes seasoned with roasted garlic.  There are 2 pouches, which are 4 serving each—great taste in 8 minutes.

Note: Because it is Halloween: Add some grated carrots for orange color, eye-appeal

Nutrition Facts Information:

Calories 140 Prepared;calories from Fat 60; Total Fat 0 grams; Saturated Fat 0 grams; Cholesterol 0 mg; Sodium 380 mg; Total Carbohydrate 17 grams; Protein 2 grams.

For recipes and tips, visit

Sunday, October 25, 2009

Follower Sunday: Thank You Readership! Guest-Chef Nick Stellino Visits “From A Dietitian’s Perspective” & Shares Passion, Cooking Talent and Recipe for Cerebral Palsy

By Anthony J. Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  For those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics,  food and nutrition, provide the healthy recipe to you.  It is my pleasure to provide for you this week, my friend, Chef Nick Stellino, and his recipe:  “Pasta with Cherry Tomatoes, Basil & Shrimp.”

Petersberg EMS

     Chef Nick Stellino 

Nick Stellino grew up in Palermo, on the island of Sicily and came to the United States in 1975. In 1991, he decided to leave his lucrative career as a Wall Street stockbroker in order to follow his dream of becoming a chef. He started his culinary career as a dishwasher. Over time, he apprenticed with the best chefs in America. "I was in heaven working my way up the restaurant line," says Nick. "But I wanted to share my enthusiasm for Italian cooking with more people. I decided a cooking show was the answer." Employing the energy, dedication and entrepreneurial vision that had taken him from Palermo to Wall Street, Nick began calling television production companies. His efforts culminated in the highly successful series Nick Stellino Cooking with Friends, Cucina Amore I, II and III, Nick Stellino's Family Kitchen I, II, III, IV and V, and the PBS specials, Nick Stellino's Dinner Party and Nick Stellino: Food, Love & Family.

Nick has published many cookbooks and has partnered with major publishing companies including Putnam and Doubleday. In 2006, Nick celebrated the launch of his seventh cookbook, titled Dine In!, which is the companion to his public television series, Nick Stellino's Family Kitchen. His other titles, which can be purchased from major retailers such as the Barnes & Noble online store and, include:

  • Nick Stellino Cooking with Friends
  • Cucina Amore
  • Nick Stellino's Glorious Italian Cooking
  • Nick Stellino's Mediterranean Flavors
  • Nick Stellino's Family Kitchen
  • Nick Stellino's Passione; Pasta, Pizza, and Panini
  • Mangiamo! Let's Eat!
  • Nick Stellino's Dine In!

Nick makes numerous appearances at popular food festivals around the United States, including Boston Cooks, Philadelphia's The Book and The Cook, Seattle's Festa Italiana and the Aspen Food & Wine Festival. He was Grand Marshal of San Francisco's 1999 Columbus Day Parade, the first time in 130 years that a chef had been accorded that honor. In May 2000 and 2001, Nick appeared as a presenter at the prestigious James Beard Foundation Awards held in New York. He is also one of the few chefs who have been selected to cook at the Grand Gala Dinner for the James Beard Awards for three years in a row.

Nick has been a featured guest on numerous national shows, including The Oprah Winfrey Show, Today, CBS This Morning and Good Morning America. He has been featured in national publications including Robb Report, TV Guide, The New York Times, the Los Angeles Times, The Magazine of La Cucina Italiana, Bon Appétit, InSync, Home, WatchTime and Primo and the international online lifestyle magazine,

Nick spends his time traveling in the United States and abroad, sharing his passion for food and life. "I believe that the family table is our last tribal meeting ground, where we all sit together and share our stories surrounded by great food, great wine, our family and friends. A family that eats together stays together!" Nick has been married for 25 years to his lovely wife, Nanci.


Petersberg EMS

© Pasta with Cherry Tomatoes, Basil and Shrimp Recipe

Developed and reprinted with permission from Nick Stellino                        “Cooking with Friends”

Pasta with Cherry Tomatoes, Basil and Shrimp

Serves 4 to 6


  1. 1 teaspoon salt
  2. ½ teaspoon pepper
  3. ½ teaspoon onion powder
  4. ½ teaspoon garlic powder
  5. ½ teaspoon paprika
  6. 2 pounds shrimp, shelled and deveined
  7. 6 tablespoons Pompeian® Extra Virgin Olive Oil
  8. 1 onion, finely chopped
  9. 6 garlic cloves, thinly sliced
  10. 2 pounds cherry tomatoes, cut in half, or heirloom tomatoes, cut in quarters
  11. ¼ teaspoon C&H® or Domino® sugar (optional)
  12. 4 tablespoons chopped basil, divided
  13. 1 pound DaVinci® pasta—penne rigate or spaghetti
  14. Salt and pepper to taste


  1. Bring a pot of water to a boil for the pasta.
  2. Mix the salt, pepper, onion powder, garlic powder and paprika together.
  3. Sprinkle the spice mixture over both sides of the shrimp and set aside.
  4. In a large sauté pan, cook the oil over high heat until it starts to sizzle, about 1 to 2 minutes.
  5. Add the shrimp and cook for 2 minutes. Using a slotted spoon, lift the shrimp out of the pan and place on a tray lined with paper towels to absorb the excess oil.
  6. Reduce the heat to medium and add the onion and garlic to the pan, stirring well. Cook for 2 to 3 minutes until the onion starts to soften.
  7. Add the tomatoes; add the optional sugar if they are not sweet enough. Cook, stirring, for 3 minutes.
  8. Add half of the basil and increase the heat to high. Stir well and bring to a boil. Cook for 1 minute, continuing to stir well, then cover the pan and reduce the heat to simmer, cooking for 10 more minutes.
  9. While the sauce is simmering, add the pasta to the boiling water and cook according to the directions on the package.
  10. While the pasta is cooking, add the shrimp to the sauce. Stir well, cover again, and continue to cook on simmer for 3 to 4 minutes.
  11. Drain the pasta and return it to the pot.
  12. Pour the sauce over the pasta and cook it over medium heat, stirring, for 2 to 3 minutes.
  13. Add the remaining basil, toss well, and serve. Season with salt and pepper to taste.

Chef’s Tips:

  • If you want a different look, cut the shrimp in ¼-inch dice before you add it to the tomato sauce.
  • If the sauce is reducing too much and becoming dry, add ¼ cup of the pasta water.
  • While many other Italians do not like Parmesan cheese on their seafood pasta, I love it, so I add plenty of grated Parmesan to this pasta.

Remember to stop by and see Nick at

Saturday, October 24, 2009

Video: Cut your fruit & Squish together—A must see!



Do you know the 5 Foods that can help fight Cancer"?

Source:  David Grotto, RD 101 Foods that Could Save Your life

Friday, October 23, 2009

5 Foods that Fight Cancer

1144931168QKkZzX Cancer rates in this country are declining, and numerous studies show that a healthy diet helps.  On the way to Healthy Nutrition, here are 5 cancer-fighting foods to put on the shopping list:

  • BERRIES: Blackberries, relatives of roses, may protect against colon , esophageal, liver, and lung cancers.  Known for their high levels of antioxidants, blueberries contain anthocyanins and ellagic acid that help inhibit cancer.  Popping up now in the produce section, cranberries fight breast cancer, colon, lung, and other forms of cancer.  Raspberries are a good source of fiber, vitamin C, and cancer-protective phytochemicals.  Strawberries are nutritious superstars that may ward off estrogen-dependent breast cancer.  Out of season, buy frozen berries to toss into smoothies for a power breakfast.
  • BROCCOLI:  Along with other cabbage family veggies it’s rich in antioxidants (especially vitamins A and C) and other cancer-fighting compounds.  Raw broccoli sprouts and raw cruciferous vegetables appear particularly protective against bladder cancer.  To cook, steam broccoli and cabbage, and season with lemon juice.
  • GARLIC:  Numerous studies attest to the cancer-preventive effects of this flavorful herb.  Peeling, crushing, and cutting raw garlic activates its healing compounds; wait 15 minutes before cooking.  And brown garlic gently as it burns easily.
  • KIWI:  Brown, round, and fuzzy like the famous New Zealand bird, kiwifruit has more antioxidant vitamin C than any other fruit, along with plenty of vitamin E, fiber, and lutein, a phytochemical that reduces the risk of cataracts, heart disease, and cancer.  Eating a kiwi a day helps protect--and repair—DNA damage linked to cancer.  Simply cut one in half and scoop out the fruit with a spoon.
  • WALNUTS:  Higher than any other nuts in omega-3 fats(an important part of the Mediterranean diet,) walnuts are a good source of B vitamins and minerals.  They also contain melatonin, which prevents oxidative damage and aids in sound sleep, and high levels of a form of antioxidant vitamin E, which may protect against breast, colon, and prostate tumors.  Snack on a handful or chop walnuts and add to muffins or pancakes.


Selected Sources:

101 Foods that Could Save Your life by David Grotto, RD, LDN * “Diet and Cancer in Mediterranean Countries” by C. Bosetti et al. Public Health Nutrition,09/09 * “Diet and Cancer Prevention: New Evidence for the Protective Effects of Fruits and Veggies,” Science Daily 12/07/07 * “The Effect of Strict Adherence to a High-Fiber, High-Fruit and Vegetable, and Low-Fat eating Pattern on Adenoma Recurrence” by L.B. Sansbury et al. Am J Epidemiology,9/1/09 * Roon Frost

Sunday, October 18, 2009

Follower Sunday: Thank You Readership! James Beard Award-Winning Chef-- Lidia Bastianich—Shares Heart and Support for Cerebral Palsy

By Anthony J. Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  To those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you.  It is my pleasure to provide for you this week, my special friend, Lidia Matticchio Bastianich ( ) , and her recipe:  “ -Asparagus and Rice Soup from Lidia's Italy (Knopf 2007) .” Also, a very special thank you to Lauren Kehnast.



Lidia Matticchio Bastianich is an award winning chef,  restaurateur, cookbook author and Public Television cooking show host.  Her latest series, Lidia’s Italy, was nominated for an Emmy in 2008 and recently named Best National Cooking Show by the James Beard Foundation in 2009. She is also the host and author of several earlier series and companion books including Lidia’s Family Table, Lidia’s Italian American Kitchen and Lidia’s Italian Table.  Together with her daughter, Tanya, she wrote Lidia Cooks from the Heart of Italy, due out in October of 2009 along with another 52 episodes of Lidia’s Italy.

In addition to over ten years with Public Television, Lidia is well known for her acclaimed restaurants including the three-star Felidia and Del Posto restaurants in New York, the popular theater district Becco restaurant and Lidia’s restaurants in Kansas City and Pittsburgh.  Lidia was named Outstanding Chef – U.S. and Outstanding Chef – New York by the prestigious James Beard Foundation.

Lidia and son, Joseph Bastianich, well known wine expert and restaurateur of multiple locations in New York, Las Vegas, Los Angeles and beyond also produce award-winning wines at the Bastianich and La Mozza vineyards in Italy. 

For more information on Lidia and her restaurants, visit:


© -Asparagus and Rice Soup from Lidia's Italy (Knopf 2007)

Developed and reprinted with permission from Lidia Bastianich and Lauren Kehnast


ASPARAGUS AND RICE SOUP—Minestra di asparagi e risi

This simple soup can be made any time but it is best with locally-grown asparagus (if you can possibly get it) with the sweetness of springtime. It’s also important to cook this soup sufficiently to develop the full flavor and silkiness from the base of leek and potatoes.

Makes about 3 quarts of soup, serving 8


  1. 1-½ pounds fresh asparagus spears
  2. ½ cup extra-virgin olive oil plus more for serving
  3. 4 plump garlic cloves, crushed and peeled
  4. 2 cups potatoes, peeled and cut in ½-inch cubes
  5. 3 cups chopped leek, ¼-inch white and green pieces
  6. 5 quarts water
  7. 2 bay leaves
  8. 1 tablespoon coarse sea salt or kosher salt plus more to taste
  9. 1 cup Arborio rice
  10. Freshly ground black pepper to taste
  11. 1 cup freshly grated Parmigiano-Reggiano or Grana Padano

Recommended equipment:

· A heavy-bottomed 6-quart saucepan or soup pot, with a cover


  1. Rinse the asparagus and snap off the tough bottom stubs. Slice the spears crosswise into 1/3-inch chunks, including tips.
  2. Pour 1/3 cup of olive oil into the pot, drop in the crushed garlic and turn on a medium-high flame. Golden the garlic for a minute or 2, just until fragrant and lightly colored, and stir the potato cubes in the hot oil.
  3. Cook, stirring now and then, until the potatoes are crusty and starting to stick to the bottom but not browned—lower the heat if necessary—4 or 5 minutes.
  4. Stir in the chopped leeks and cook until softened and sizzling, 3 or 4 minutes more.
  5. Pour the 5 quarts water into the pot, drop in the bay leaves and tablespoon salt, and stir well, scraping up any crusty potatoes on the bottom. Cover and bring to the boil over high heat.
  6. Stir in all the cut asparagus, return to the boil and adjust heat to keep the broth bubbling steadily and slowly reducing.
  7. Cook uncovered for about 1-1/2 hours, stirring occasionally, until the soup volume is reduced by almost 1/3 and the broth is full of flavor—tasting is the way to test for doneness.
  8. Stir in the rice, return to the boil and cook for 10 minutes, until the grains are al dente, then turn off the heat.
  9. Season with freshly ground black pepper and more salt to taste. Stir in 2 tablespoons fresh olive oil and ½ cup grated cheese.
  10. Serve immediately in warm bowls, with more cheese and oil at the table.

Thursday, October 15, 2009

Wednesday, October 14, 2009

How does your state measure-up?

What’s Your State Eating?

1137898414X7618f State after state, Americans are still not eating the recommended minimum three servings of vegetables a day and two servings of fruit per day, according to the Centers for Disease Control and Prevention's first state-by-state look at fruit and vegetable consumption.

The CDC surveys indicate that only 33 percent of adults eat the recommended amount of fruit and 27 percent get the recommended servings of vegetables. The numbers are lower for high school students: 32 percent report eating at least two servings of fruit daily and 13 percent say they eat at least three servings of vegetables each day.

Find out how your state compares.external site

Source: State Indicator Report on Fruits & Vegetables, 2009, Centers for Disease Control and Prevention.external site