Thursday, December 30, 2010

Cooks Corner Recipe: Pan-braised Swordfish with Feta

Healthy Recipe:

Recipe: Pan-braised swordfish with feta


Dietitian's tip: This Mediterranean-style swordfish dish goes from stove to table in less than 20 minutes.

Note: The Food and Drug Administration recommends that women who might become pregnant, pregnant women, nursing mothers and children younger than age 5 should avoid eating swordfish because they may contain high levels of mercury and other toxins. Substitutes for swordfish include halibut, mahi-mahi, sea bass, cod, snapper or other firm-textured fish.

By Mayo Clinic staff

Serves 4


    4 swordfish steaks, each 5 ounces, and 3/4- to 1-inch thick
    3/4 teaspoon salt
    1/4 teaspoon freshly ground black pepper
    1 1/2 teaspoons olive oil or canola oil
    1 red onion, thinly sliced
    2 cloves garlic, minced
    1 cup vegetable stock or broth
    1/2 cup golden raisins
    2 tablespoons red wine vinegar
    1 small lemon, thinly sliced
    2 tablespoons crumbled feta cheese
    1 tablespoon chopped fresh marjoram or oregano
    1 tablespoon capers, rinsed


Sprinkle the swordfish steaks on both sides with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. In a large, nonstick frying pan, heat 1 teaspoon of the oil over medium-high heat. Add the fish to the pan and sear on both sides until lightly browned, about 2 minutes on each side. Transfer to a plate and keep warm.

Reduce the heat to medium and add the remaining 1/2 teaspoon oil to the pan. Add the onion and garlic and sauté for 1 minute. Stir in the stock, raisins and vinegar. Return the swordfish to the pan and top with the lemon slices. Cover and simmer until the fish is opaque throughout when tested with the tip of a knife, 3 to 4 minutes.

Remove the lemon slices from the fish and set aside. Transfer the swordfish steaks to warmed individual plates. Stir the feta, the remaining 1/2 teaspoon salt and 1/8 teaspoon pepper, the marjoram, and the capers into the pan juices. Remove from the heat. Spoon some sauce over each swordfish steak and top with the reserved lemon slices. Serve immediately.

Nutritional Analysis

(per serving)

Monounsaturated fat
4 g

30 g
59 mg

19 g
700 mg

Total fat
9 g
1 g

Saturated fat
3 g

Mayo Clinic Healthy Weight Pyramid Servings


Protein and dairy

Diabetes Meal Plan Exchanges


Nonstarchy vegetables

Meat and meat substitutes

Dash Eating Plan Servings



Meats, poultry and fish

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.


Oct. 19, 2007

© 1998-2010 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

Wednesday, December 29, 2010

6–Easy Ways to conquer Stress-Related Cravings !

Gerbstadt Christine 2010 107KB head shot

           “Americans gain only about a pound during the holidays, but we don’t lose it—and the extra weight adds up.”

Christine Gerbstadt, MD, RD

is a spokesperson for the

American Dietetic Association.

1. Drink Water.   Some people mistake mild dehydration for hunger. Drink water or other sugar-free beverages when you’re thirsty and with meals.

2.  Find healthy substitutions for the treats you crave.  Want Crunch? Munch raw vegetables.  Sweet? Enjoy fruit-flavored low-fat yogurt, fresh fruit or sugar-free chewing gum. Salty? Have a pickle.

3.  Choose “great grains.”  Filling up on fiber-rich whole grains keeps hunger pangs away.  Aim for 3 daily servings:  a slice of whole-grain bread, a half-cup of brown rice and a cup of bran cereal, for example.

4.  Eat high-protein foods.  Protein supplies long-lasting energy.  Get 2-3 servings per day:  2 Tablespoons of peanut butter, one egg and a piece of fish or poultry about the size of a deck of cards.

5.  Get active!  Thirty minutes of walking or yard work 5 times a week helps your body burn calories efficiently and releases feel-good endorphins that can prevent stress-inspired shacking.

6.  Get at least seven hours’ sleep.  Last year researchers at Walter Reed Army Medical Center found that nurses who got less than 6 hours of sleep per night had a higher body mass index.   They believe sleep may disrupt a hormone, leptin, that helps regulate hunger and satiety.

Source:  Christine Gerbstadt, M.D., R.D., EatWell., Diabetes Talk, Winter 2010, Page 16.


Tuesday, December 28, 2010

Smart Balance® All Natural Rich Roast Creamy Real Peanut Butter


Did you Know?

Quick Facts:

  • All Natural
  • No Hydrogenated Oil
  • Naturally Sweetened
  • No Refined Sugar
  • 0g Trans Fatty Acids (per serving)
  • Excellent Source of Omega 3
  • Gluten and Lactose Free Food * Vegan

How many of you have tried it, and what do you think?

Sunday, December 26, 2010

Follower Sunday: “Thank You Readership!” Guest-Chef Shelly Rael Shares Expertise and Converted New Mexican Recipe for Cerebral Palsy

By Anthony 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 introduce to you this week, my colleague, Shelley Rael, M.S., RD,  LD and her recipe:  “Black Bean Breakfast Burritos .”


Shelley A. Rael, MS RD LD, is a registered dietitian practicing in Albuquerque, NM. A product of a military family, she ended up in New Mexico in the mid-1980’s and never left. Now married to a native New Mexican, she considers herself a “converted” New Mexican. 

Having already had a family when she decided to major in nutrition, her education including her Bachelors of Science in Nutrition/Dietetics, dietetic internship, and her Master’s of Science in Nutrition were all completed at the University of New Mexico. She also works at UNM at the Employee Health Promotion Program, working in employee wellness and disease prevention. She also teaches one academic class a semester. She does whatever she can to help people with preventing disease and having a healthy life through healthy diet and lifestyle.   

She is active in the dietetics profession, volunteering for many boards/positions and currently the Chair-elect of the Nutrition Entrepreneurs Dietetic Practice Group and Vice-president of the Osteoporosis Foundation of New Mexico. She has also held many positions with the New Mexico Dietetic Association since 2000. She love networking with her colleagues and earning from others.

Shelley and her family are also active people: she runs, cycles, and take part in physical activity regularly. Her husband cycles and part of a local racing team and their son is in college and is lifeguard with the City of Albuquerque.

Shelley blogs at and can be found “tweeting” latest health and wellness news at


Breakfast burritos are THE breakfast of New Mexico, but they can be very high in calories because of the eggs, cheese, bacon, sausage, and potatoes. Trading out the meat and potatoes for the high-antioxidant black beans helps increase the fiber, keep the protein up and reduce the fat.


  1. - 4 whole eggs
  2. - 1 cup canned black beans, rinsed and drained
  3. - ½ cup Monterey jack or cheddar jack cheese
  4. - ¼-½ cup green chile or salsa
  5. - Four 6-8”flour tortillas


  • Pre-heat skillet and coat with cooking spray.
  • Whisk eggs together in a bowl and pour into the pre-heated pan.
  • Once the eggs are partially cooked, add black beans.
  • Stir/mix the beans and eggs together until fully cooked.
  • Sprinkle cheese over the eggs and beans evenly.
  • Divide egg, bean and cheese mixture among the 4 tortillas.
  • Top each tortilla with 1-2 Tablespoons of green chile or salsa (to taste).


Visit often and remember:  Shelley blogs at and can be found “tweeting” latest health and wellness news at

Thank you for visiting and reading,


Tuesday, December 21, 2010

Cooks Corner Recipe: Turkey Lasagna




Lower Fat Classic

Turkey Lasagna

Put those extra holiday leftovers to work and give new life to an old favorite with our healthy recipe, hearty lasagna. Lean turkey and low-fat cheese cut the fat and calories usually found in the traditional dish while onion, oregano, and marinara keep it fun and flavorful. Whole-wheat noodles add another layer of cancer protection with their unique antioxidants, phenols and lignans.


Makes 8 servings.
Per serving: 290 calories, 8 g total fat (3.5 g saturated fat), 22 g carbohydrate,
34 g protein, 3 g dietary fiber, 280 mg sodium.

  • 6 whole-wheat lasagna noodles (or use no boil noodles)
  • Canola oil cooking spray
  • 1 medium onion, diced or chopped into medium pieces
  • 1 1/2 lb. diced cooked turkey breast
  • 1 tsp. dried oregano
  • 15 ounces low-fat ricotta cheese
  • 1 large egg, beaten
  • 1 10-ounce package frozen spinach, cooked per package directions, well drained
  • 3 cups low-sodium marinara sauce
  • 1 cup part-skim milk mozzarella cheese, shredded


  1. Preheat oven to 375 degrees.
  2. Cook lasagna noodles according to package directions. Set aside on cloth towel.
  3. Spray large skillet with cooking oil, and over medium heat, cook onion until soft. Add turkey and cook until heated through. Stir in oregano.
  4. In medium bowl, mix together ricotta, egg and spinach.
  5. Place 1 cup sauce in the bottom of 13 x 9-inch baking dish and spread to cover the bottom. Layer with 3 lasagna noodles, half the ricotta cheese mixture and half the turkey mixture. Repeat layering starting with sauce, then cheese then turkey mixture. Top with mozzarella.
  6. Cover with aluminum foil and bake for 40 minutes. Remove foil and bake for additional 10-15 minutes or until bubbling and top is golden brown. Let stand for 10 minutes before serving.


Thank you for reading,


Source: Health–E-Recipes, AICR, December 21, 2010.Issue 328.

Sunday, December 19, 2010

Follower Sunday: “Thank You Readership!” Northern Virginia Nutrition Consultant and Registered Dietitian, Nour El-Zibdeh, Shares Healthy Recipe With “From A Dietitian’s Perspective”

By Anthony 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 introduce to you this week, my colleague, Nour El-Zibedeh, RD,  and her recipe:  “Chicken Kabobs with Yogurt Dip .”



Nour El-Zibdeh, RD, is a registered dietitian and nutrition consultant in Northern Virginia. She has been blogging her nutrition tips and healthy recipes on Practical Nutrition blog since March 2009 and wrote for several paper and online publications, including Today's Dietitians, Super Kids Nutrition, Little Stomaks, and Nour is a member of the American Dietetic Association and several of its affiliate group. She is also the media representative for the Virginia Dietetic Association. Nour received her Bachelor of Science degree in Nutrition from Virginia Tech and is currently pursuing a Master of Science degree in Nutritional Sciences from James Madison University.

Chicken Kabobs with Yogurt Dip

Both recipes are inspired by Middle Eastern flavors.

Chicken kabobs


  • 3 chicken breasts, cut into 1-inch pieces
  • 1/2 tsp. all spice
  • 1/4 tsp. each salt, pepper, garlic, ginger, paprika
  • juice of 1 lemon
  • 2 tbsp. olive oil

Mix all seasonings in a shallow bowl. Add the chicken and make sure all pieces are coated. Marinate in the fridge for as long as you can or overnight. If marinating for more than an hour, stir occasionally so that the marinade doesn’t sink in the bottom.

Place chicken in wooden skewers, about 8 pieces in each skewer. Grill until chicken is FULLY cooked.

Chicken ready to go on the grill. Food safety warning: don't return the chicken to the same plate when serving. Use a fresh clean one.

Yogurt Dip


  • 1-2 cups plain yogurt
  • garlic powder (or fresh if you’re a garlic lover)
  • Dried mint
  • Salt

If yogurt is from a tub you just opened, it’s probably thick, which is what you want. If not, place a paper towel in a strainer, and put the strainer on top of a bowl (to collect the fluid). Pour yogurt in and let it drain for a little.

Mix all ingredients to taste. Go easy on the salt and garlic. Too much salt is not good for your health and too much garlic will make it bitter. Serve cold.


Other than healthy grilling and healthy accompanying dips, here’s another nutrition tip for those who have or work with children. Let them help. Include them in grocery shopping, preparing dinner, setting the table, cleaning up, etc., as long as it’s safe for their age. It requires patience–I admit–but it encourages them to eat from the food you’re serving!

We should all have Nour’s son helping set our tables—he is so cute!

Original Recipes Developed by Nour El-Zibedh with permission by Practical Nutrition by

Original Photos Copyright 2010 by Nour El-Zibedh for blog with permission by Practical Nutrition by

Chicken kabobs


  • 3 chicken breasts, cut into 1-inch pieces
  • 1/2 tsp. all spice
  • 1/4 tsp. each salt, pepper, garlic, ginger, paprika
  • juice of 1 lemon
  • 2 tbsp. olive oil

Combine all seasonings in a shallow bowl. Add the chicken and coat all pieces. Marinate in the fridge for as long as you can or overnight. If marinating for more than an hour, stir occasionally so that the marinade doesn’t sink in the bottom.

Place chicken in wooden skewers, about 8 pieces in each skewer. Grill until chicken is fully cooked.

Yogurt Dip


  • 2 cups plain yogurt
  • 1/8 tsp. garlic powder or a small garlic clove finely minced (more or less to taste)
  • 1 tsp. dried mint, or to taste
  • 1/8 tsp. salt

Mix all ingredients in a bowl and serve cold. Go easy on the garlic; too much garlic will make it bitter.

Tip: if the yogurt is runny, place a paper towel over a strainer in the kitchen sink or on top of a bowl to collect the fluid. Pour the yogurt in and let it drain for 15 minutes.

Connect with Nour on Social Media:


Twitter: @NourRD (

Facebook: Practical Nutrition (

Linked In: Nour El-Zibdeh (

Thank you for reading and visiting,


Tuesday, December 14, 2010

Cooks Corner Recipe: Poached Pears with Chocolate Sauce


If chocolate is your heart’s desire, pair it with pears. This healthy dessert for your sweetheart provides fiber, piquant lemon (what relationship doesn’t need a little tang?) and a version of chocolate that is low in fat . It’s quick and easy, too!

Makes 4 servings.
Per serving:122 calories, 0 g total fat (0 g saturated fat), 32 g carbohydrates,
<1 g protein, 3 g dietary fiber, 7 mg sodium.

  • 4 1 1/4 cups water
  • 1/4 cup granulated sugar
  • Grated rind and juice of ½ lemon
  • 1 cinnamon stick
  • 2 fresh, ripe pears
  • 2 Tbsp. chocolate syrup
  • 2 Tbsp. dried cherries or dried cranberries (optional)


  1. In large saucepan, combine water, sugar, lemon rind, lemon juice, and cinnamon stick.  Bring to boil, stirring until sugar is dissolved.
  2. Peel, halve and core pears. Add pears to boiling syrup. (Pears should be covered in liquid; if not, double the amount of poaching liquid or poach in batches.)  Reduce heat to medium-low and simmer gently 15-20 minutes until pears almost tender.
  3. Remove from heat and let cool in liquid. Drain pears thoroughly and pat dry on paper towels. Place halves on individual plates. 
  4. Drizzle with chocolate syrup and sprinkle with dried cherries or cranberries. Serve at room temperature.

Thank you for reading.



Source: AICR Health E-Recipe 12-14-2010 Issue 327

Sunday, December 12, 2010

Follower Sunday: Thank You Readership! ADA Member, Guest-Chef and Syracuse University Graduate Gives Selflessly to Others Teaching Nutrition & Cooking Classes to School District, Culinary School, and “From A Dietitian’s Perspective”

By Anthony 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 introduce to you this week, my colleague and friend, Donna M. Wolf, RD, CLT,  and her recipe:  “Lamb & Eggplant Stew.”



Donna M. Wolf RD CLT

Donna Wolf is a registered dietitian, with over 30 years experience in the dietetics field.  She is a graduate of Syracuse University's coordinated undergraduate program in Dietetics, along with a B.S. degree in Food & Nutrition Science.  Donna recently achieved additional certification in Weight Management from the American Dietetic Association, and as a Certified LEAP Therapist.

Since 2005, Donna has been teaching her clients how to apply healthy eating habits through her healthy cooking, weight management, and LEAP programs.  She teaches nutrition and healthy cooking classes for the Poway Unified School District, and ALCHEMY of the HEARTH CULINARY SCHOOL. She has worked with the San Diego chapter of the Arthritis Foundation leading their self-help course.

Donna is a CERTIFIED LEAP therapist.  The LEAP (Lifestyle Eating and Performance) Program targets identification and treatment of delayed food sensitivities often associated with Fibromyalgia, IBS, migraine headache and autoimmune conditions.

Donna is a member of The American Dietetic Association and it's affiliates.  She is also a member of Slow Food - San Diego division, and an organic gardener.

In addition, Donna is a fibromyalgia patient who has found welcome relief of many symptoms through MRT Testing and LEAP Program.



Of Poway

Donna Wolf R.D., CLT

Registered Dietitian & Certified LEAP Therapist

Lamb & Eggplant Stew

  1. 2 lbs. boneless leg of lamb (or shoulder) fat trimmed & cut in 1” pieces
  2. 2 lbs. potatoes washed and sliced ¼”
  3. 2 cups sliced onion
  4. 3 cups peeled eggplant = about 1 lb. large
  5. Salt
  6. 1 can (14.5 oz.) diced tomatoes in juice
  7. 1 T lb. fresh thyme or 1 tsp. dried
  8. ½ tsp. hot pepper flakes
  9. 2 cups liquid = red wine, water, (1 c. each) or beef broth
  10. ½ head cabbage, sliced thinly
  11. Couscous- enough for 6 servings


  • Cube eggplant into ½” dice.
  • Place on paper towel and salt.
  • In a large casserole pot on med high heat, brown lamb. Add the potatoes, onion, eggplant, tomatoes, thyme, pepper flakes and liquid.
  • Bring to a simmer and cook 45 minutes. Prepare couscous.
  • Check stew, adding more liquid, if too dry and cabbage. Cook an additional 30-45 minutes, until everything is soft and meat almost falls apart.

Serve over couscous.

Makes 6 servings

Per serving of stew: 482 calories, 50 gm Pro, 42 gm Carb, 12 gm Fat, 135 mg cholesterol, 465 gm Sodium, 9 gm fiber

Per ¾ c. Couscous: 170 calories, 7 gm pro, 37 gm Carb, 6 gm Fiber


Visit Donna at her website, by clicking here.

Thank you for visiting “From A Dietitian’s Perspective,” and hope you enjoy Donna’s recipe.


Saturday, December 11, 2010

Cooks Corner: Healthy New England Clam Chowder Recipe for Bone-Chilling Cold

By Anthony J Sepe

Reprinted from “Blog: From A Dietitian’s Perspective on Thursday, February 11, 2010.”

Healthy New England Clam Chowder Recipe for Bone-Chilling Cold

Blustery winds, 5-8 inches of snowfall and bone-chilling cold encouraged me to make my favorite healthy New England Clam Chowder recipe.  It’s really delicious and hope you like it too. Today was just like that bone-chilling day in February, and it reminded me of my favorite New England Clam Chowder Recipe.  Enjoy!


My New England Clam Chowder


  1. 1 51 oz. can ( 3 lbs. 3 oz.) of Chopped Clams (I also buy NO MSG Added)
  2. 4 Cups of low-sodium Chicken Broth
  3. 1-3 large onions ( I use only 1)
  4. 2-Bay leaves
  5. 1 Cup flour
  6. 6 oz. Low-Sodium Smart Balance melted butter
  7. 7 Cups of diced potatoes
  8. 1/2 gallon cold fat-free milk
  9. pepper to season (or your own seasonings of choice)


  • Drain Clams and reserve juice.
  • Combine potatoes, onions, bay leaves and chicken broth. Simmer until potatoes are tender.
  • Remove bay leaves; stir.  Sift flour into reserved melted butter and add to potato mixture. Stir until blended.
  •   Gradually stir in milk slowly, stirring constantly until well blended.  Simmer until thickened.  Combine clams, reserved juice, potatoes, onions, milk mixture, butter and seasoning.  Simmer 5-10 minutes more.  Serve hot.

Enjoy! :)

For some Christmas Cookie Cookie recipes for the upcoming Christmas Holiday, if you have a chance, please visit my store.

Thank you for visiting,


Friday, December 10, 2010

Who Will Win: The Lobster or You?



Stare long enough into the eyes of the lobster, and the plate will repair itself.

What say you?

20 Great TED Talks for Total Foodies - Sustainability? Infrastructure? Inspired by Staples?—Take Notice!

20 Great TED Talks for Total Foodies

TED (Technology, Entertainment and Design) Talks offers something intelligent and educational for almost any audience imaginable, and ardent fans of gustatory pleasures big and small are no exception. When it comes to food, the idea depository features lectures from a wide variety of experts weighing in on everything from environmental concerns to biology to ethics to sociology to economics and all that sits between. All of these lectures cater to the passionate foodie who pines to learn all he or she can about the meals in front of them. For them, taste comprises only a fraction of the appeal, and TED will not disappoint.

  1. Marcel Dicke: Why not eat insects?: Many Americans may cringe at the thought of crunching down on crickets, but in reality, insects are a popular, protein-packed snack enjoyed worldwide. Incorporating them more and more into meals and snacks also appeals to the eco-conscious concerned about sustainability issues. It will take some time to convince many demographics of all the advantage of eating insects, but Marcel Dicke works tirelessly to promote their validity as a nutritious, ecologically sound food source.

  2. Carolyn Steel: How food shapes our cities: One architect delves into the heavy influence that infrastructure holds over food distribution — and vice versa. With so many individuals flocking to urban areas, the way meat and other agricultural products are raised will directly impact the environment, most notably in the rainforest acreage cleared for cattle farms. Foodies need to understand more than just appreciating amazing tastes and textures. They must also put forth the effort to learn about the whos, hows and whys behind how such meals make it to the table. Some of the details may surprise them.

  3. Peter Reinhart on Bread: Such a simple staple inspires sensuous feelings, especially when baked fresh and served warm with jam, homemade butter or a favorite flavored oil and herbs. Any foodies who enjoy sinking their teeth into a comforting slice of bread will love watching Peter Reinhart wax philosophical on what it means to him personally and how loaves have come to shape history and the culinary arts alike. The more scientifically-minded should pay close attention to his talk of how he developed a recipe based on epoxy’s characteristics and ensured its edibility and quality.

  4. Louise Fresco on feeding the whole world: Another rumination on the role bread plays in diet and society alike, this time peering into how mass-production techniques may not be as evil and destructive as many believe. Memetics, history, economics, health and agriculture combine into one enlightening lecture, wrought with heavy questions regarding how bread directly relates to each topic. For example, many rural bakers in poorer communities could adapt some of the production and distribution protocols associated with Wonderbread and its ilk without compromising on quality. Doctors link its carbohydrate content to obesity, especially as it became more affordable. A fascinating talk with many provocative statements to stimulate the more philosophical epicures out there.

  5. Barton Seaver: Sustainable seafood? Let’s get smart: Some aficionados of all things oceanic struggle with resigning their love of fish and shellfish with environmental concerns. Noshing on the sea’s bounty seriously taxes one of the planet’s most delicate ecosystems, but there may be a workable strategy for changing that. Consumers concerned about their global impact should stick with heartier species with rapid reproduction rates. They should reduce the amount of seafood in their diet, reserving it for more special occasions, and stick with smaller portions. Salads make for a healthy side to help foodies safely fill up when their main proteins shrink. Making economical decisions does not have to mean complete abstinence from a beloved tuna or oyster dish, but one must stay mindful of ecology as well should they hope to continue their indulgence.

  6. Dan Barber’s foie gras parable: Foie gras elicits so much controversy, many countries and regions have outright banned its production. The process involves the force-feeding of geese and ducks to artificially swell their livers for consumption, which more than understandably raises considerable questions regarding animal rights. Dan Barber’s incredibly intriguing lecture brings viewers to Eduardo Sousa’s farm in Spain for a glimpse at how he produces rich foie gras without resorting to any ethically sketchy means. All of the ducks and geese he raises eat of their own free will rather than having humans shove obscene amounts of grain down their gullets. They wander around his expansive properly, gorging themselves on the figs, grass, olives and other delights available for their taking. This leads to the beloved fatty texture cherished by foodies using a completely natural methodology, and the fowl are slaughtered shortly after their fall binges to maximize quality and yield.

  7. Christien Meindertsma: How pig parts make the world turn: After pigs goes to slaughter, they find their way way to more than just kitchens around the world. Some end up in roughly 185 different consumer and medical products, including soap, heart transplants, bullets, cigarette filters, bone china, paint and paintbrushes. This number also includes foodstuffs such as gelatin that many people don’t realize also contains bits of pig (and other animals). While this doesn’t exactly paint a perfect portrait of Fergus Henderson’s "nose to tail" philosophy of eating, many foodies may find the versatility of this overlooked barnyard denizen a fascinating study. Less of everyone’s porcine pals goes to waste than one would generally think, though an appreciation for sampling "the nasty bits" (as Anthony Bourdain calls them) is never a bad thing to develop, either.

  8. Ann Cooper talks school lunches: Truly loving the culinary arts means cultivating an understanding and appreciation of its importance on all levels — not just the fine dining only afforded to fewer and fewer individuals, as per the unfortunate stereotype. School lunches, for example, have provoked the ire of many a parent concerned with the unhealthy levels of carbohydrates, sugars and fats heaped on their children daily. Their understanding and appreciation of food led them to fight for healthier options, and "renegade lunch ladies" such as Ann Cooper joined them in providing fresh, local, nutritious and even educational meals.

  9. Benjamin Wallace on the price of happiness: Although most of this lecture revolves around food and beverage products, its core message resonates to many different audiences. Thanks to the snobberies of many an elitist diner, foodies have a popular reputation of caring only for expensive, trendy dishes by the most prestigiously-trained chefs — and many, unfortunately, feel the need to perpetuate this viewpoint. True aficionados of the culinary arts know that even a humble street cart vendor can yield spectacular finds, and seek out quality in all its myriad forms rather than limiting themselves to expensive eats. Sadly, though, the industrialized world’s obsession with status and money has led to a strange psychological phenomenon where people can actually talk themselves into enjoying a cheap wine just by being told it cost a much more exorbitant price. It’s a fascinating, humbling and wholly necessary study to explore.

  10. William Li: Can we eat to starve cancer?: By this point, most people who care even one iota about their health knows that maintain a nutritious diet reduces their risk of contracting certain cancers later in life. Not everyone, though, can understandably cite the biological workings that allow this to happen. William Li explains the hows and whys behind angiogenesis and diet’s intimate relationship with cancer prevention.

  11. Michael Pollan gives a plants-eye view: The author of The Omnivore’s Dilemma and The Botany of Desire (among plenty of other ruminations on food) pulls from his research and passion to deliver an excellent, insightful look at the world from a simultaneously alien and familiar perspective. Plenty of people know what life looks like through the eyes of the animals they nosh upon, yet they rarely take the time to really understand plants — perhaps due to their relatively stationary nature. This is rather unfortunate, as taking the time to gauge the shape of things from their point of view casts meals and snacks in an entirely revelatory light.

  12. Mark Bittman on what’s wrong with what we eat: American diets come packed with an overabundance of meat at the expense of fresh fruits and vegetables and too much reliance on restaurant food that comes crammed with salts, carbohydrates and calories. Though convenient and delicious, such eating habits place the populace at an increased risk of heart disease, cancer, diabetes and other health hazards. But they also negatively impact other nations as well, since many of the production methods utilized in meeting American demands damage the environment and dip heavily into the world’s overall food supply.

  13. Jennifer 8. Lee hunts for General Tso: Chinese food has become fully engrained in American cuisine, yet almost all of the most popular dishes are nowhere to be found in the original country. Journalist Jennifer 8. Lee engages viewers in history lessons explaining how one of the most familiar forms of fusion food in the States popped into existence. This is a must-watch for all culinary aficionados with a particular affinity for learning the myriad ways in which cultures merge and produce curious new flavors inspired by different palates and traditions.

  14. Graham Hill: Why I’m a weekday vegetarian: Not everyone can (or wants to) pull off a fully vegetarian or vegan diet, yet they’d still like to enjoy the health, environmental and financial benefits. The weekday vegetarian movement allows them to indulge their not-so-inner carnivore while simultaneously reducing their expenditures and ecological impact and boosting their overall wellness. It strikes the right balance for those who find an exclusively meatless, eggless and dairy-less intake far too limiting.

  15. Malcolm Gladwell on spaghetti sauce: One jar of spaghetti sauce comes packaged with a hundred different stories — about the people involved, the ingredients cultivated and the research that goes into picking the perfect components and the perfect process creating a perfect offering. Even beyond this, though, it also serves as an unexpectedly apt conduit for broader philosophies regarding contentment and the nature of choice. An excellent TED Talk for the foodies who enjoy using their passion to raise larger questions about life, the universe and everything.

  16. Paul Stamets on 6 ways mushrooms can save the world: Fungi of all shapes and sizes end up on plates at cheap, delicious mom-and-pop diners and the trendiest of upscale bistros alike — and everything in between. But this intrepid mycologist points out how mushrooms do more than just add a lovely, earthy flavor to soups, salads and meats. They play an integral role in keeping the environment as safe and healthy as possible and have been widely cultivated for their medicinal properties. Without them, both humanity and the planet it inhabits would not possess the ability to function properly. If at all.

  17. Heribert Watzke: The brain in your gut: Eating well transcends the merely sensual — it also involves complex metabolic processes extending long after that carnitas taco grew into a grey, masticated wad of cornmeal, pork and saliva. Believe it or not, the hundreds of thousands of neurons lining the digestive tract (mostly, if not exclusively, in the intestines) that play a heavy role in defining eating habits. Understanding them enhances the mind-body connection so lovingly cultivated by foodies, but it also helps scientists and chefs alike use the culinary arts to formulate the perfect meals taking full advantage of the body’s potential.

  18. Arthur Potts Dawson: A vision for sustainable restaurants: Another TED Talk delving into how the world’s eating habits directly affect the surrounding environments. Beyond the production facilities, restaurants themselves have taken up sustainable practices when it comes to whipping up and serving meals. Not only do they patronize more eco-friendly vendors, they also take to composting, rigging their buildings to utilize alternative energy sources, recycling, encouraging "nose to tail" dining and much more.

  19. Barry Schuler: Genomics 101: Controversy abounds over genetically modified foods, with both sides creating compelling arguments for and against its agricultural incorporation. Epicures desiring to learn all they can about the origins of their favorite meals would do well to research what different experts have to say on the subject, looking at both sides before formulating a cogent opinion. This lecture by Barry Schuler offers up one perspective to consider, explaining the genomics process and the positive impact it has on the food supply. He uses pinot noir grapes to illustrate these points.

  20. Adam Grosser and his sustainable fridge: Some clever developers have found a way to manipulate existing technology familiar in homes across the industrialized world in order to bring refrigeration to isolated areas — many of them lacking reliable electricity. Not only will they help prevent terrible spoilage and waste, they power themselves using sustainable sources. Foodies who enjoy both cooking at home and protecting the environment (and possess the means) may want to look into purchasing these revolutionary appliances.

Source:  Education and Blog: From A Dietitian’s Perspective

Thank you for visiting and for reading.

Have a great Holiday Season,


Wednesday, December 8, 2010

Cooks Corner Recipe: Greek-Style Scallops

Greek-Style Scallops

The New American Plate

Greek-Style Scallops

Olive oil, garlic, feta and pine nuts are staples in this classic Mediterranean-inspired dish. Their bold flavors complement the scallops, proving that you don’t need to drown such seafood in cream and butter to make it delicious. This is an excellent base for any meal with 14 grams of protein and a modest 200 calories. Try serving alongside brown rice and steamed veggies for a medley of flavor fit for any occasion.

Makes 4 servings.
Per serving: 196 calories, 10 g total fat (2 g saturated fat), 13 g carbohydrates, 14 g protein,
2 g dietary fiber, 475 mg sodium.

  • 4 tsp. olive oil, divided
  • 1 lb. sea scallops
  • 1 cup chopped onion
  • 1 cup sliced mushrooms
  • 2 large garlic cloves, minced
  • 2 large tomatoes, seeded and chopped
  • 2 tsp. freshly squeezed lemon juice
  • 1/4 cup chopped flat leaf parsley, loosely packed
  • 1 tsp. chopped fresh or 1/4 tsp. dried oregano
  • Salt and freshy ground black pepper
  • 1⁄3 cup crumbled reduced-fat feta cheese
  • 2 Tbsp. pine nuts, toasted*


  1. In large nonstick skillet, heat 2 teaspoons of oil over medium-high heat. Add scallops and cook, stirring often, for 5–6 minutes, until opaque and tender. Transfer scallops and liquid from skillet to a bowl; set aside. Cool skillet then rinse under hot water and dry.
  2. In same skillet, heat remaining oil over medium-high heat. Add onion and sauté, stirring often, for 2 minutes. Add mushrooms and sauté, stirring often, for 3–5 minutes, until onion is soft. Add garlic and sauté, stirring for 1 minute.
  3. Add tomatoes, lemon juice, parsley and oregano, then salt and pepper to taste. Bring to a boil, reduce heat and simmer, stirring occasionally, for 5 minutes. Stir in scallops with their liquid and bring to a boil, stirring occasionally. Top with feta cheese and pine nuts. Serve immediately.

*Note: To toast nuts, place in a small, dry skillet over medium heat. Stir frequently until lightly browned, about 2–3 minutes. Transfer to a small dish and cool.

Reprinted from The New American Plate Cookbook by the American Institute for Cancer Research.

Source: AICR Health-e-Recipes ; December 7, 2010 | Issue 326

Sunday, December 5, 2010

Follower Sunday: Thank You Readership! ADA National Spokeswoman, Award-Winning RD & Guest-Chef Contributes Healthy Recipe With Heart To “From A Dietitian’s Perspective” Professional Cookbook for Cerebral Palsy


By Anthony 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 introduce to you this week, my colleague, Constance Brown-Riggs, MSEd, RD, CDE, CDN,  and her recipe:  “Braised Cabbage.”


Constance Brown-Riggs

Constance Brown-Riggs, MSEd, RD, CDE, CDN—an award winning registered dietitian, certified diabetes educator and national spokesperson for the American Dietetic Association—is the author of The African American Guide To Living Well With Diabetes (New Page Books, July 2010) and Eating Soulfully and Healthfully with Diabetes (iUniverse, 2006).

Over the course of her career, she has established herself as an expert on the subject of nutrition, diabetes and the cultural issues that impact the health and healthcare of people of color. Her ability to translate her extensive academic and clinical knowledge of medical nutrition into clear, understandable terms have made her a nationally respected and much sought-after speaker, educator and author. Her work has appeared in books for health professionals and healthcare consumers, and she has been a featured expert in national magazines such as Essence, Heart and Soul, Real Health and Diabetic Cooking.

Through her active nutrition counseling practice in New York, she sees hundreds of individual patients. She also conducts diabetes education workshops and seminars—for schools, churches and other organizations—which reach thousands of people each year.

She is past president of both the 5,000-member New York State Dietetic Association and of the Long Island Dietetic Association, a 500-member organization. And she is currently a national spokesperson with a specialty in African-American Nutrition for the American Dietetic Association. Her professional honors include 2009 Distinguished Dietitian Award from the New York State Dietetic Association and 2007 Diabetes Educator of the Year from the American Dietetic Association Diabetes Care and Education Practice Group.

She is passionate about creating opportunities to spread the word about health and nutrition, and developing educational tools which shorten the cultural distance between patients and caregivers. Every aspect of her work supports that mission. Learn more about her work at, follow her on twitter and on Facebook become a fan of The African American Guide To Living Well With Diabetes.


Braised Cabbage*


1/4 cup blended oil

1 small red onion sliced

1/4 cup brown sugar

1 lb. red cabbage

1 oz. red wine vinegar

1 cup red wine

1 cup orange juice

1 stick cinnamon



  1. Heat oil in pan on stove top.
  2. Add red onion and sweat till translucent.
  3. Add brown sugar till caramelized.
  4. Then add apples and deglaze with vinegar.
  5. Bring to a boil, and then add red wine, orange juice, and cinnamon stick.
  6. Let simmer for 5 minutes.
  7. Add cabbage to mixture and let cook on the stove top for 10 minutes.
  8. Then cover with foil and place in 350°F oven for 20 minutes till tender.
  9. Remove, adjust seasoning, and serve.

Makes 8 servings.

*Reprinted, with permission of the publisher, from THE AFRICAN-AMERICAN GUIDE TO LIVING WELL WITH DIABETES © 2010 Constance Brown-Riggs.  Published by New Page Books a division of Career Press, Pompton Plains, NJ.  800-227-3371.  All rights reserved.

Nutrition Facts Label:




Thank you for reading today!  And don’t forget to visit Constance on Twitter and on Eating Soulfully.

All the best,




Saturday, December 4, 2010

Cooks Corner: 10 Christmas Cookie Recipes

By Anthony J Sepe


10 Christmas Cookie Recipes
10 Christmas Cookie Recipes
The Christmas Season is a time of joy because of the birth of Christ. It is a time of joy for little children because of "Santa Claus;" he will be coming too. It is a time of joy for all ages for the the sense of nostalgia that the seasons brings. Let each recipe bring you peace, joy and happiness during this Christmas Season.


Thank you for stopping by and have a great day,


Tuesday, November 30, 2010

Video: Grocery Store: The Musical

In view of our post yesterday and featuring our grocery store Dietitian, Gina on Sunday, here is a grocery store musical to share with you;how appropo.    Smile


Does This Happen In Your Store?

Enjoy the video! 

Thanks for viewing,


Monday, November 29, 2010

50! Conquer The Grocery Store Maze with These

November 28th, 2010
Coming home from the grocery store in a good mood with bags of organic produce and fresh ingredients for tasty meals that help your waistline melt away is a fantasy that's actually within reach. A little planning ahead of time will save you at least part of the misery of hitting the grocery store, especially if you run your errands at off-peak times and are armed with a well-organized list that reflects your health concerns , budget and healthy recipes. For more specifics to help conquer the grocery store maze, keep reading.
Strategy and Lay Out
Make the lay out of your grocery store work for you — not against you.
  1. Shop the perimeter of the grocery store: You've heard this tip before, but it's an easy guide to help you save money and fill up on fresh ingredients: produce, dairy, seafood and meats are located on the outer edges of the grocery store, while packaged, processed items are usually concentrated in the middle aisles. Forewarned, this thinking though, can and has become quite controversial in today’s day and age.  Perhaps what we really want to say:  Read the nutrition facts label and shop for healthy foods throughout the entire store.
  2. Shop in the morning: If possible, do your grocery shopping earlier in the morning, when produce is freshest, and you'll have first pick.
  3. Fill up on healthy items first: Make it a priority to fill up your basket with healthier, fresh items so that you're less likely to add junk food and processed foods "just because." You'll have already reached your budget and should have enough food for the week.
  4. Know how long produce lasts: To avoid over-buying produce that will eventually spoil, know how long different fruits and vegetables last, and how to store them.
  5. Avoid buying things in boxes: If it's packaged in a box, it's generally less healthy for you than foods that are fresh or even refrigerated.
  6. Take your time: Shop during off-peak hours to allow yourself time to read nutrition labels and compare products.
  7. Plan your meals ahead of time: Only buy the ingredients you need to make those meals, and avoid buying extra food just because it looks good.
  8. Don't go to the grocery store hungry: To prevent yourself from stuffing your cart full of food you're craving just because you're hungry, go shopping after you've had a satisfying, healthy meal.
  9. Approach certain aisles with caution: When you breeze past the cookie, chip and ice cream aisles, put your guard up, and don't shop with the same abandon as you do in the produce section.
  10. Choose frozen over canned: If the fresh produce section isn't up to your standards, look for veggies and fruit in the frozen section, not the canned good section. Canned produce usually contains more sugars and preservatives that aren't good for you and add calories.
  11. Change up your store: Visit a health foods grocery store, farmer's market, or even specialty foods store, like a meat market, for higher quality, organic items.
  12. Look up or down: Eye-level products are usually less healthy and have been placed strategically to entice you to buy them after just a quick glance. Look at the top and bottom of the shelves to find healthier (low-fat and low-carb) options.
  13. Buy foods that freeze well: This can be your back-up solution if you have too much, or plan to freeze leftovers for the next week.
  14. Leave the kids at home: They'll sometimes succeed in wearing you down to buy sugary cereals and snacks that will tempt you at home.
  15. Have fun researching healthy recipes: This strategy should help get you excited about trying new foods and even going shopping for ingredients.
  16. Vow to avoid impulse buys: Ahead of time, commit yourself to avoiding impulse buys. If you're tempted to try a new product, write it down so that you can research it when you get home and consider it next time.
Nutrition Facts and Labels
Take time to read the nutrition labels and evaluate ingredients with these hacks.
  1. Avoid foods with too many ingredients: When buying pre-packaged items, avoid foods that list more than five ingredients on the label — real food doesn't need that much help tasting good.
  2. Check out the serving size: Don't just look at calorie count or the number of nutrients: pick the option that gives you the best caloric and nutritional value per serving size.
  3. Avoid ingredients you can't pronounce: If the nutrition label is full of words you can't even attempt to pronounce, the food is packed with additives and preservatives that you don't really need.
  4. Fats: As a general rule, buy foods with 0 grams of trans fat (the worst), and very low amounts of saturated fat, if any. Also realize that hydrogenated and partially hydrogenated means that your food contains some trans fats.
  5. Check the footnotes: The little asterisk next to Percent Daily Values usually refers to a 2,000 calories-a-day diet, which most of us don't really need. If you're trying to lose weight, you're probably on a lower-calorie diet, and need to adjust the daily value percentage accordingly.
  6. Limit These Nutrients: Listed as fat, cholesterol, sodium and sugars, these are the biggest nutrients to watch out for on labels, and the Big 4 you'll always want smaller numbers for.
  7. Get Enough of These Nutrients: The FDA believes that Americans don't get enough of dietary fiber, vitamin A, vitamin C, calcium, or iron, so try to pick foods that have substantial amounts of these.
  8. Understand what % of Daily Value really means: A general rule is that foods with a Daily Value percent of 5% or lower means that it has a relatively low content of that nutrient or ingredient, and a value percent of 20% or higher means that the content is relatively high.
  9. Understand sugar content: It's sometimes hard to figure out just how much sugar your food has, so try this health coach's calculation: "divide grams of sugar by 4 to get the amount in teaspoons per serving. Four grams of sugar is equal to one teaspoon, or packet, of sugar."
  10. Read the ingredients list: In the ingredients section of the nutrition label, ingredients are listed in descending order according to weight, which means that the first ingredient has the most weight, and may be the main ingredient in the food. Foods that include preservatives, sugars and fructose, and other additives towards the top of the list are less healthy than those that list purer ingredients (milk, water, etc) first.
Buying Organic
Learn how to pick organic items and foods that are worth buying.
  1. Find the USDA Organic label: Foods with this label have been approved by the federal government as being organic and safe to eat.
  2. Pick in-season produce: You'll find the best quality organic produce for a more sensible price when you pick foods that are in-season.
  3. Buy organic meat, eggs, milk and poultry: If you're worried about growth hormones and antibiotics, organic meats and dairy products might be a practical solution for your family.
  4. Know the levels of organic: There's "100% organic" (which usually comes with the USDA seal), "organic," and "made with organic ingredients." They're not all the same.
  5. Be choosy: You don't have to buy all of your foods organic. Start with the foods you and your family eats most of, and also considering buying organic when selecting foods that have edible skins, like apples, or foods that have traditionally have high levels of pesticides, like strawberries and spinach.
  6. Know when the "regular" version is okay: Produce that you peel and that have lower pesticide residuals include onions, avocados, corn on the cob, and pineapple.
Selecting Healthy Foods
Here you'll get tips on how to evaluate the freshness and nutritional value of food.
  1. Whole grains: When picking out pasta, cereal, bread and rice products, opt for the whole grain options, ideally those that have at least 4 grams of fiber per serving.
  2. Fish should smell fresh: Fish and seafood that smell too "fishy" are probably too ripe and could make you sick.
  3. Choose low-fat dairy: Dairy products like cheese, milk, yogurt and eggs add a lot of important nutrients like Vitamin D and calcium — which are sometimes hard to find in other foods — to your diet, but low-fat and non-fat variations are even better for you, and still contain the good stuff.
  4. Buy frozen foods without sauces: Frozen foods can still be very healthy options and are more convenient if you're not sure when you have time to eat them. But buy foods without heavy sauces and dressings for sensible calorie and fat servings.
  5. Try a new vegetable each week: Besides expanding your recipe index, this tip will introduce you to new foods as the seasons change, helping you to save money, too.
  6. Skip the meat: While meat has lots of iron and other nutrients you need, you can find other healthy foods to substitute for meat at least once or twice a week, helping you to lower your fat and calorie intake, and save some money.
  7. Cross butter off your list: Cook with extra virgin olive oil instead of butter, and buy low-fat margarine for a topper instead.
  8. Look for the heart-check mark: The American Heart Association has put heart-check symbols on foods that it deems are heart-healthy and that meet their criteria for saturated fat and cholesterol.
  9. Pick 100% juice: Reading the labels on drinks is just as important as your regular food. Juices and other drinks are often loaded with sugar and preservatives, so look for diet or lite versions, and when shopping for juice, check for labels that say 100% juice, which means it's full of nutrients.
List Help
Get help organizing your list so that you can zip through the grocery store in a logical order and avoid impulse buys.
  1. Think about how much you need: Try to remember how much you bought last time, and whether or not it was enough, it stored well, or it spoiled.
  2. Evaluate your current stock: Check out what you have in your pantry and refrigerator already before buying more.
  3. Match your budget to your list: Decide on a weekly grocery budget, and keep that number in mind when planning out your meals and menus.
  4. Include healthy back-up items: Buy a few cans of tuna, low-sodium soup, and frozen veggies that can be your go-to meals in a pinch (and will keep you from running out for fast food).
  5. Use an app or online tool: Add to it whenever you think of an item, and when you're in the store, you won't have to keep up with a crumpled piece of paper.
  6. Tailor your list to your diet: Give your shopping list a theme, like low-carb or sugar-free, and only include relevant items to help you stick to your diet even when surrounded by junk food.
  7. Sort your list by categories and aisles: Assign items an aisle number or symbol help yourself stay organized once you're in the store. Wegman’s does this, know of any other stores?
  8. Keep a running list: Keep your grocery list in the kitchen so that you can add to it whenever you notice you're running low on a particular item.
  9. Use a template as a checklist: You'll be reminded of healthier items to try out if you use someone else's list as inspiration.
Source:  Nursing  Schools (dot) net and Blog: From A Dietitian’s Perspective
Thanks for reading,

Sunday, November 28, 2010

Follower Sunday: Thank You Readership! Grocery Store Dietitian Dispels Nutritional Myths; Guest-Chef is an advocate for Cerebral Palsy with Healthy Recipes

By Anthony 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 introduce to you this week, my colleague, Gina Casagrande, RD,  and her recipe:  “Oat Bran Pizza Crust (Wheat-Free).”


My name is Gina and I am a grocery store dietitian.  I know that food is the best medicine, but it can also be our worst enemy. I've been living with IBS my entire life and have recently changed my own diet dramatically, having cut out foods such as wheat, onions, and garlic. My passion is helping people make simple changes in their diets, which can have a huge impact on their health and their quality of life.  Something as simple as switching to a whole grain pizza crust can add fiber and loads of nutrients to a delicious meal, and for the thousands of Americans who can't eat wheat or gluten, incorporating whole grains from gluten-free sources is becoming more and more important.   I enjoy working with people to help them figure out the best foods for their body and their lifestyle.  Healthy living can and should be fun and delicious!


Oat Bran Pizza Crust (Wheat-Free)


3 cups oat bran flour
1 (.25 ounce) package active dry yeast
2 T extra virgin olive oil
1 t oil (for your fingers when spreading the dough)
1 t salt
1.5 T sugar
1 cup warm water


1) Preheat oven to 375 degrees
2) Combine and mix the flour, salt, sugar, and the yeast in a medium sized bowl. Next, add the EVOO and water.

3) Coat your hands with some oil, or non-stick spray. Use your hands to spread the dough evenly on a pizza pan, the larger the better.
4) Add topping as desired. Cook for 20-30 minutes (depending on your oven and how crispy you like your pizza!)


(It sort of stuck to the side of the bowl. I just scrapped it off and put it back into the ball.)





  • Sauce or EVOO
  • Mozzarella cheese (Organic, I usually buy organic dairy) (~3/4 cup)
  • Chunks of grilled chicken (Trader Joe's) (~3 ounces)
  • Green pepper (~1/2 cup, only on Nick's side)
  • Spinach (~1/2 cup, only on my side)
  • Tomato (~1/4 cup, only on my side)

Basil (~1 T)
Garlic (~2 t)
Cayenne (~1/2 t)



My Rating: 9 out of 10
** While this pizza was AMAZING I will use a larger pizza pan the next time I make it. The pieces were really thick and that made it difficult to get the middle crust completely cooked. It was so thick I could barely eat my two pieces.  **

Nutrition Facts for the CRUST Only
(Serving Size: 1/8 of the pizza)

** This crust received a C+ rating, but once you add some healthy toppings, like lots of veggies and calcium-packed cheese, it will be a healthier meal!! Also, it is better than a crust made with white flour, as this one provided almost 5 grams of fiber per slice! **


Enjoy this great Wheat-free recipe from Gina!

Visit Gina at The Candid RD

Thank you for reading,


Friday, November 26, 2010

Cooks Corner: Post-Thanksgiving Recipe Success

The Left-Over Make Overs

By Anthony Sepe


The Cranberry Sensation Sandwich


  • 3 oz.  Turkey Slices
  • 2 tsp. Mayo
  • 2 tsp. Mustard
  • 1/2 cup Whole Berry Cranberry Sauce
  • Salt, Pepper, Creole Seasoning to taste
  • 1 Iceberg Lettuce Slice
  • 4 Sliced Cucumber
  • 4 Sliced Tomato
  • 1/2 – 1  slice of red sweet onion
  • Black Olives (a few for garnish)
  • Green Olives to eat( a few for garnish)


  1. 2 slices favorite bread, preferably whole wheat, 12 grain etc.
  2. Place turkey on one slice and and the other slice of bread use mayo and mustard
  3. Place Whole berry cranberry sauce sauce upon the turkey slices and season with salt, pepper and creole seasoning
  4. Place lettuce leaf, cucumber slices, tomato slices and onion slice atop of other slice of bread with mayo and mustard
  5. Put Sandwich together; cut in half, diagonally, eat and enjoy!



Eat with a slice of Pumpkin pie from Wednesday, either version #1 or #2.

Thank you for reading and enjoy!


Thursday, November 25, 2010

Let’s Talk Turkey: Happy Thanksgiving from Cooks Corner with a Crustless Pumpkin Pie

Happy Thanksgiving to friends, relatives and colleagues –near, far and from across the globe—safe traveling and to have fun eating too.


(Reprinted From:  “Blog:  A Dietitian’s Perspective” Thanksgiving Sunday, November 22, 2009)




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

Wednesday, November 24, 2010

Cooks Corner: Pumpkin Pie Recipes with Variations


Pumpkin Pie #1


Pumpkin Pie Version #1:  Golden Pie Pumpkin


  1. Cooked down pumpkin (15 oz.) or 1 can (15oz.)
  2. 1- 9” Pie Crust from scratch or frozen
  3. 3 eggs slightly beaten
  4. 1 cup light brown sugar
  5. 1/2 tsp. salt
  6. 1 tsp. cinnamon
  7. 1/4 tsp. cloves
  8. 1/4 tsp. nutmeg
  9. 1/4 tsp. ginger
  10. 1 cup nonfat milk


  • Preheat oven 450 degrees.
  • Prepare the piecrust, if frozen; have ready, if made from scratch.
  • Combine eggs, sugar, salt and spices; bled well. 
  • Blend in Pumpkin add the milk and beat mixture well.
  • Put pie crust into pie pan and bake in 450 degree oven for 10 minutes.
  • Reduce heat to 350 degrees and bake for 40-45 minutes.
  • Pie is done, when knife comes out clean.
  • Enjoy!


Pumpkin Pie #2


Pumpkin Pie Version # 2:  My Own Pumpkin Pie


  1. 15 oz. cooked pumpkin
  2. 1-can 14 oz.  sweetened condensed milk or nonfat milk
  3. 3 egg whites
  4. 2 T. Pumpkin Pie Spice (cinnamon, ginger nutmeg, cloves-all mixed together)


  • Pour into a frozen unbaked pie crust.
  • Bake in a preheated 425 degree oven; 20 minutes.
  • Reduce heat to 350 degrees. Bake 45-50 minutes longer; cool.
  • Top with reduced fat or fat-free cool-whip topping.
  • Enjoy!