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

Sunday, October 11, 2009

Follower Sunday: Thank You Readership! Gourmet Girl Magazine and Executive Pastry Chef Paw Mikkelsen Share Amazing Talent: Featuring Mouth-Watering Mango Pineapple Soup

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, Lou Luzzo and Elaine Giammetta, Co-founders of Gourmet Girl Magazine with Executive Chef Paw Mikkelsen, and a delicious recipe:  “Mango Pineapple Soup .

Lou Luzzo&ElaineGiammetta

         Lou Luzzo & Elaine Giammetta


Lou Luzzo and Elaine Giammetta are co-founders of Gourmet Girl Magazine, the result of their journey to learn, experience and share with their readers, all that is "Good Food, Good Wine & Good Living." They were both born and raised in northeastern New Jersey.

After working in the corporate offices for Lord and Taylor on prestigious 5th Ave. in New York, Elaine moved away from NJ to raise a family in the mountains of Vermont, where she spent 15 years in education, and later worked in the Office of the Governor. She returned to her NJ roots some 24 years later, once her two children were grown. She went to work in the corporate offices for NJ Transit and continued to pursue her love of fine dining, art and culture in the restaurants, museums and galleries just across the bridge in culturally rich New York City.

Louis, father of one girl and four boys, spent many years on the road as a singer for the band Full Circle. While in the studio in 2001, working on his debut solo CD, he received a call shortly after the bombing of the World Trade Center from his one time Full Circle bandmate and piano player, Jumpin' Jack. Jack explained to Lou that his brother was heading up the Ground Zero cleanup and asked if Lou would be willing to go work at the site and help. Dropping his instruments, Lou immediately agreed. Unfortunately, in December of 2002 , while walking through the southern most PATH tunnel, 90 feet below the Hudson River, on his way back from ''The Pit" to New Jersey, Lou experienced a fall which severely injured his neck and cervical spine. While recuperating and awaiting his third and final major surgery at the Jersey Shore in the summer of 2005, he met Elaine. They came to find out, through discussion, that their fathers had been high school classmates who regularly saw each other at class reunions. Fate obviously had plans for these two. They started dating and sharing all things 'gourmet' in one of the greatest food cities of the world, New York. Together, in their first year alone, Elaine, with her Zagat guide in hand, led Lou on a tour of fine dining experiences at 72 of the city's top 100 restaurants, as well as many more in Chicago, San Francisco and Montreal.

In the winter of 2007, the cold northeast weather proved to be too much for Lou's injuries, and that summer they moved to Southwest Florida's warmer weather. In March of 2008 they launched Gourmet Girl Magazine, a chronicle of their ongoing culinary journey. Elaine is an accomplished cook, who attributes her love of good food to her Aruban mother. "My mother was a fantastic cook," states Elaine, "while other kids were coming home to pot pies and frozen pizza, my mom was whipping up pastiches and Caribbean patties, taking me to places like Trader Vics and The Rainbow Room." Louis, now a gourmet cook in his own right, says, "Growing up spending time with my mother and grandmother in the kitchen, which is the heart and soul of most Italian families, really infused in me a love of cooking." He attributes his love and knowledge of  'the art of fine dining' to Elaine, stating, "She truly is 'The Gourmet Girl,' and I'm quite content to be the Gourmet Girl's guy. She has taken me on a culinary whirlwind tour that continues to be amazing."

Lou and Elaine reside and publish Gourmet Girl Magazine from the tropical paradise that is Southwest Florida.


Executive Pastry Chef Paw Mikkelsen  

Paw was born and raised in Denmark. His parents owned a pastry Shop and he started working for his dad when he was 11. He then left his fathers pastry shop at 15 to apprentice for another pastry shop in Denmark to gain further experience.
Paw moved to Boston at 20 to join his brother Uffe, a chef at the Ritz Carlton. Paw took a position at the Pastry shop intending to move back to Denmark within 19 months. During his time at the Ritz, Paw met his wife Elizabeth. The two were married 2 years later and have been married for 17 years. He stayed on at the Ritz and eventually became Executive Pastry Chef. After 4 ½ years at the Ritz, Paw relocated his now family of 4, (He and Elizabeth had twins, Margit and Oliver) to Houston, TX where he became the Executive Chef of The Four Seasons Hotel. He also did a stint as Corporate Pastry Chef for Houston's premier restaurant group, Tony's. He stayed in Houston for 4 years and during that time, Abigail became the 5th addition to the Mikkelsen family.

In 1998 Paw and his family moved to Vicksburg, Miss where Paw became Executive Pastry Chef for The Ameristar Casino. While vacationing in Naples 2 ½ years, later he heard about a space being vacated by a pastry chef who was retiring. In 2000, Paw relocated his family to Naples and he opened Mikkelsen's Pastry Shop. The transition was easy as Elizabeth had been part of the opening of the Ritz in Naples 22 years earlier and they had many friends and family in the area.

Paw then relocated to a larger facility at 1068 Business Lane in North Naples. With his wife Elizabeth, they continue to cater to the pastry needs for many of the area's clubs, restaurants and hotels. Mikkelsen's also has a strong following among the residents of Naples and Southwest Florida, as he provides specialty cakes, desserts and whatever else his customers need to satisfy their sweet tooth, and we are fortunate to have him as our pastry chef here on the magazine. Each month he creates exclusive one of a kind desserts that readers can make at home, in the feature Sweet Beat. Paw was the pastry chef for the ACF team that competed in a major regional culinary competition held in Orlando, where they won the Gold Medal.


© Mango & Pineapple Soup

Developed and reprinted with permission from Chef Paw Mikkelsen and the Gourmet Girl Magazine

Mango Soup


1 fresh mango peeled and cubed

1 c simple syrup*

*Simple syrup

1 cup of sugar

1 ½ cups of water

Add sugar to water and bring it to boil. Boiling until all the sugar dissolves.

Remove from heat.

Method for soup

Place mango in a blender, gradually adding syrup, making sure to test for desired sweetness.

Once you achieve the desired sweetness, set aside and prepare the curd.

Mango and Pineapple Curd


1 1/2 cups mango

1 1/2 cups pineapple juice

8 oz sugar

6 eggs

3 oz egg yolks

1/2 oz or 6 sheets of gelatin
12 oz butter

Note: You must continue to whip the mixture from the start to finish.

Whip until smooth and all the air bubbles have been removed. Continue whipping  for two more minutes.

Mixture should be creamy and smooth.

In the top of a double boiler, dissolve the gelatin in the mango & pineapple juice.

Once the water is boiling, add the sugar, eggs, yolks and butter. Stir until melted.

Pour into molds and freeze.

Cinnamon sticks


1 sheet of puff pastry

cinnamon sugar


Preheat to 375 F

Brush some water on the puff pastry sheet and sprinkle with cinnamon.

Cut into a strips and twist forming the 'sticks.'

Bake 10-15 minutes.


Use a bowl or a plate with some depth to it, pour some of the soup into the well of the bowl or plate.

Unmold the mango and pineapple curd and place in the center.

Slice some strawberries, or other sliced fruits, around the curd to give it color.

Saturday, October 10, 2009

President Obama accepts Nobel Challenge—and so can you!

The Nobel Committee members made no bones about it:  Helping President Obama achieve ambitious peacemaking goals was their goal in awarding the prize Friday.  Now let’s take a look at our challenge:

Consuming fewer calories than we burn, will result in weight loss, but better yet—cutting back on calories and exercising more, would be awesome for us.

    • One pound of body fat= 3500 calories

Remember though, the causes of obesity are more complex than just energy imbalance.  Our families have lots to do with this; undoubtedly, genetics plays a role in this too.  Our surroundings play a part, as well, but one-step-at a-time will meet our challenges for healthy weight loss. 

Resources for Success:

  • To keep track of your success, you might want to read about the National Weight Loss Registry  and visit Registered Dietitians, as Nutrition Experts.
  • NewU - “Your Weight, Your Health, Your Choice," which is an online weight loss support group where members join to receive support, expert feedback from Lisa and Ursula, both registered dietitians, and have the opportunity to share their struggles and successes.  NewU encourages lifestyle change and health living through realistic weight loss strategies without dieting.

Here is a healthy recipe to help with the challenges of weight loss:


Lemon Caper Chicken with Sweet Potato Puree

Chicken Ingredients:

  1. 2 skinless, boneless chicken thighs
  2. Juice of 1 lemon
  3. 1 T olive oil
  4. 2 shallots, minced
  5. 1 T capers, drained
  6. 1 t Dijon mustard

Sweet Potato Ingredients

2 sweet potatoes, microwave or baked

2 T orange juice

14 cup golden raisins

1/2 tsp ground cinnamon

Salt and freshly ground black pepper(optional)


To make the chicken preheat broiler. Place chicken in a shallow roasting pan.  Combine remaining chicken ingredients and pour over chicken.  Broil 6 inches from heat source 12 to 15 minutes, or until chicken is cooked through.  To prepare the potatoes, scoop hot sweet potato pulp into bow.  Add remaining sweet potato ingredients except salt and pepper/ mix well.  Season to taste with salt and pepper , if desired. Serve with chicken.

Recipe Source: Dr. Oz and Dr. Roizen. You: on a diet.

Thursday, October 8, 2009

Healthy Recommendations to Fight-Off Cancer with Food

By Anthony J. Sepe

Along with the American Cancer Society, here are some healthy recommendations to fight -off cancer with food:

  • Choose most of the foods we eat from plant sources.
  • Limit intake of high-fat foods, particularly from animal sources
  • Be physically active
  • If alcohol is consumed, do so in moderation

Recently, I was asked for a healthy recipe version for Buffalo Chicken Wings/Legs.  Here’s my recipe, which illustrates how a recipe can be modified, still taste good, be simple, as well as be healthy, too.  Enjoy!


© Healthy Buffalo Chicken Wings/Legs

Developed and reprinted with permission from Anthony J. Sepe

Buffalo Chicken Wings/Legs


  1. 1/2 cup red hot sauce
  2. 2 T vinegar
  3. 1/2 cup of fat-free  chicken broth
  4. 2 T Molly McButter or Smart Balance
  5. 10-20 skinless chicken legs

Preparation Method:

  1. Mix all ingredients for sauce and heat over low heat for 10 minutes.
  2. Pour over chicken legs on baking sheet.
  3. Bake 350 degrees until brown; approximately 20-25 minutes

Suggestion: Serve with cut-up raw vegetables and low-fat or fat-free ranch dressing.  Garnish with lemon wedges.

Invention measures estrogen with a less invasive procedure

1233081210v1anJ4 According to the Associated Press, Estrogen fuels breast cancer yet doctors can’t measure how much of the hormone is in a woman’s breast without cutting into it.  A Canadian invention might change that:  A lab-on-a-chip that can do the work quickly with just the poke of a small needle.

Several years of study are needed before the experimental device could hit doctors’ offices, but the research published Wednesday opens the tantalizing possibility of easy, routine monitoring of various hormones.  doctors could use it to see if breast cancer therapy is working, tell who’s at high risk, or for other problems, such as infertility –maybe even prostate cancer.

“It’s thought-provoking to think, ‘What could I do with a tool like this?’” said Dr. Kelly Marcom, breast oncology chief at Duke University Medical Center, who wasn’t involved with the new invention.

Here’s the problem: Scientists have long known that estrogen plays a role in many breast cancers.  While hormone tests traditionally are done with blood, estrogen is particularly concentrated in breast tissue and breast cancer patients have much higher levels than other women.  But measuring breast estrogen requires a fairly substantial biopsy, a painful and invasive procedure with its own risks.  Then come hours of intense laboratory work to extract and purify the estrogen from the other cells.  So that breast-testing is hardly ever done.

If doctors had a way to easily monitor breast estrogen levels, they could track which cancer survivors are responding to widely used estrogen blocking therapies—tamoxifen or drugs known as aromatase inhibitors—that aim to avoid a recurrence.  They might even shed light on who’s at high risk for developing cancer.

Wednesday, October 7, 2009

Seek and Ye Shall Find:Seared Scallops with Tropical Salsa


         Chef Mollie

My helper and I invite you to participate.  The following initial 37 words in this recipe have been identified with or having to do with, Cooking, which are underlined in red.  Can you think of some others?




  1. 1/2 cup diced fresh pineapple
  2. 1/2 cup of diced fresh or frozen mango
  3. 1/2 cup peeled and diced cucumber
  4. 1/2 cup diced red bell pepper
  5. 3 T chopped fresh cilantro
  6. 4 tsp. fresh lime juice
  7. 1 jalapeno pepper,seeded and minced
  8. salt and pepper to taste
  9. cooking spray
  10. 1 pound sea scallops,rinsed and drained

Preparation Method:

  • In medium bowl, combine pineapple, mango, cucumber, bell pepper, cilantro, lime juice and jalapeno pepper. 
  • Season with salt and pepper; set aside.
  • Heat a large, nonstick frying pan over medium-high heat. Coat the pan with cooking spray. Season scallops with salt and pepper.
  • Add half of scallops to pan; sear until golden brown on both sides about 2 minutes per side. 
  • Transfer cooked scallops to warmed plate while cooking remaining scallops.
  •   Serve immediately with salsa spooned over scallops. 

Makes 4 serving

Sunday, October 4, 2009

Follower Sunday: Thank You Readership! Well-Seasoned Registered Dietitian and Chef from Oldways, Shares New Ways, with Tuna Stuffed Cherry Peppers

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, Adriene Worthington, and her recipe: “Tuna Stuffed Cherry Peppers .

     Adriene began her relationship with food when she prepared  her first scrhead shot-AdrieneWorthingtonambled eggs  and toast at the age of three. Ever since that fateful morning, food has played a major role in her personal and professional life. Growing up in Arizona, she was surrounded by a colorful array of flavors and her family ensured that none went untested. After culinary school, she welcomed varied opportunities in the food service industry and held many positions including Baker, Chef, Caterer and Dining Service Director. An interest in food science led her to the field of nutrition. She worked as a tech in the Metabolic Research Unit at the USDA’s Human Nutrition Research Center on Aging at Tufts University while obtaining her B.S. from Simmons College. Adriene was a Clinical Dietitian in a rehabilitation hospital before she took her current position at Oldways, a food issues think tank in Boston, MA, where she is the Program Dietitian and educates consumers about healthful eating patterns.

© Tuna Stuffed Cherry Peppers

Developed and reprinted with permission from Adriene Worthington, RD



1 jar mild cherry peppers (12 each)
1 can tuna packed in olive oil, drained (reserve about 2 tsp of the oil)
2T minced red onion
1 scallion, minced
3 T grape tomatoes, quarter lengthwise (about 8-10)
1 clove of garlic, minced
tip of a jalapeño (or Serrano) chile, minced
1 T parmesan or romano cheese, grated
1/4 tsp fish sauce
1/4 tsp salt
1/4 tsp black pepper
1/4 cup balsamic vinegar
fresh lemon

Preparation Method:

  1. In a bowl, combine tuna, oil, onion, scallion, garlic, salt, pepper, chile, cheese, fish sauce with a fork. Squeeze lemon over it, and combine lightly with a fork, just until mixed. Set aside.
  2. Drain the cherry peppers. Cut the stem out with a paring knife, in a circular motion. Dig out and/or tap out the seeds. Rinse them inside and out and allow to drain in a colander, cut side down.
  3. Place the balsamic vinegar in a small saucepot. Heat over medium high until bubbling, and reduce by half. Be really careful here: it can burn quickly if you don't keep an eye on it. When it coats a spoon, its done. Remove from heat.
  4. Fill each cherry pepper with about a tablespoon or so of the tuna mixture. If you have remaining, divide it among them. To serve, place them on a dish and drizzle balsamic reduction over the top.

I love this with fresh green beans or over lettuce. I always thought it would be great if I made a breading and baked them for a bit to get a crispy top...

Adriene Worthington, RD, LDN

Program Dietitian

Oldways - Changing the Way People Eat

266 Beacon Street, Boston, MA 02116

Saturday, October 3, 2009

Simply Recipe: Burnt Oranges with a Sugar Crust

(CBS) If chefs were pop stars, Argentina's Francis Mallmann would fit right in.
Both the London Times and USA Today say Mallman's three restaurants are among the top ten places to eat in the world.

  • Francis Mallmann 

    Chef Francis Mallmann (CBS)

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Burnt Oranges with Rosemary
Burnt oranges with a sugar-and-rosemary crust is one of my simplest recipes. But the flavors and texture-bitter, sweet, fruity, floral, herbal, and smoothly creamy-are supremely intense and complex. The amount of smoke involved makes this a dish you definitely don't want to do indoors.
Serves 4


2 tablespoons fresh rosemary leaves
1⁄2 cup sugar
1 cup plain thick Greek yogurt


  1. Cut both ends off the oranges. One at a time, using a sharp paring knife, remove the peel and all the white pith from each orange in strips, working from top to bottom all the way around the orange.
  2. Cut the oranges crosswise in half and place them on a plate cut side up.
  3. Sprinkle the rosemary leaves over the oranges, and push some of the rosemary leaves into them so they adhere.
  4. Sprinkle half the sugar on top.
  5. Heat a chapa or large cast-iron skillet over medium-high heat. Spread the remaining sugar on the cooking surface and when it begins to melt, put the oranges cut side down on the sugar. Do not move them for 3 to 4 minutes, and adjust the heat so that the cut side burns nicely but does not smell acrid and the oranges are softened.
  6. Transfer "burnt" side up to individual plates. Spoon the yogurt next to the oranges. Drizzle the burnt sugar and juices from the pan over the oranges and yogurt, and serve.

Source: CBS Early Show: Francis Mallmann