Cooks Corner Recipe: Grilled Chile-Marinated Zucchini

 

This recipe is good simply serviced with olives and crusty bread. Any leftovers can be used as a sandwich filling with hummus or tossed with pasta.  Other vegetables can be prepared in the same way; bell peppers are good, as are mushrooms.

Yield: 6 servings

6 zucchini, ends trimmed

Extra virgin olive oil, for brushing

For the chile marinade:

• 1/2 cup olive oil
• 3 Tbs. balsamic vinegar
• 3 Tbs. sherry vinegar
• 1 Tbs. coarse sea salt
• 1 fresh red chile, seeded and finely chopped
• Tbs. dried oregano
• 2 garlic cloves, finely chopped
• freshly ground black pepper

Preparation:

1. To make the marinade, put the olive oil in a large, shallow non-metal dish. Add the two vinegars, salt, chile, oregano, garlic and pepper, and mix well.  Slice the zucchini into long strips, about 1/2’ thick, using a mandolin, if you have one, pour the olive oil into a small bowl.
2. Heat a grill pan until hot.  Working in batches, brush the zucchini slices with olive oil on one side and arrange in the pan at a slight angle, oiled-side down, until the pan is full.  Cook until charred 2-3 minutes.  Brush the tops with oil, turn them over and cook until the other side ‘till charred, 2-3 minutes.
3. Using tongs,transfer the zucchini slices to the marinade.  continue cooking until all the zucchini have been grilled.  They should have char marks, but shouldn’t be completely cooked through.
4. Cover and set aside at room temperature for 3-4 hours or refrigerate overnight (return to room temperature before serving). Turn them in the marinade occasionally, so they soak up as much as possible.

NUTRITION FACTS:

Calories 210;total fat19g; saturated fat 2.5g trans fat 0g; cholesterol 0mg; carbohydrate 9g; dietary fiber 2g; protein 3g; sodium 1070 mg; sugar 6g

Source: Health Monitor: Easy Vegan Copyright Ryland Peters & Small, 2010 rylandpeters.com

Thank you for reading!

~Anthony

Follower Sunday: Thank You Readership! Guest-Chef, Medical Doctor and Registered Dietitian, Christine Gerbstadt, Visits “From A Dietitian’s Perspective” & Shares Passion, Cooking Talent and 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 friend and my colleague, Christine Gerbstadt, MD,RD, and her recipe:  “Baked Stuffed Acorn Squash.”

 

 

Dr. Christine Gerbstadt received her Bachelor of Science in Nutrition from the Pennsylvania State University and a Master of Public Health in Community Nutrition from the University of California at Berkeley. She holds a Doctor of Medicine from the Medical College of Pennsylvania, and completed internship in Internal Medicine at the Medical College of Pennsylvania, residency training in Anesthesiology at Harvard Medical School’s Brigham and Women’s Hospital in Boston, and Pediatric Anesthesia Fellowship at the Children’s Hospital of Pittsburgh.

She is Board Certified by the American Board of Anesthesiology, and is on staff at Blake Medical Center in Bradenton, FL, where she works regularly with the Gastroenterologists in the endoscopy center. Her professional activities include Medical Director for Manatee Technical Institute’s Health Occupations, where she is also lecturer in pharmacology for the Surgical Technology Program.

Dr. Gerbstadt became a Registered Dietitian more than thirty years ago. She is currently a National Media Spokesperson for the American Dietetic Association, a Certified Diabetes Educator, American Council on Exercise Certified Personal Trainer, and Certified Specialist in Sports Dietetics. She is president of Nutronics™, Inc., nutrition consulting where “Food is the First Medicine,” www.NutronicsHealth.com . Since 2008, she has lectured on detox diets to various professional groups and works with wide range of clients and media, including WebMD, SELF Magazine, Prevention Magazine and others, educating about the dangers of fad and restrictive dieting. Her book Doctor’s Detox Diet “The Ultimate Weight Loss Prescription will be available at www.Amazon.com and www.DoctorsDetoxDiet.com at the end of 2010.

She lives with her son, a budding seven year old chef, in Sarasota, FL, where she emulates the eating habits and active lifestyle she encourages others to live for a strong immune system, optimal organ function and healthy weight management.

 

Baked Stuffed Acorn Squash

Prep time 15 minutes; Bake time 1 hour; Serves 2

From: Doctor’s Detox Diet “The Ultimate Weight Loss Prescription”

By permission of author: Christine Gerbstadt, MD, RD www.DoctorsDetoxDiet.com

Ingredients:

1 Acorn squash, about 4" diameter

1/2 cup frozen or fresh corn

2 Tbs Yellow onion, chopped

1/4 cup Sweet red bell pepper, chopped

10 Cherry tomatoes, halved

1 clove fresh garlic, minced

1/2 tsp Chili powder

1/2 tsp ground cumin

1/8 tsp ground nutmeg

2 tsp Olive oil, extra virgin

½ cup canned or cooked pinto beans

1 oz crumbled Feta cheese

Directions:

1. Sauté minced garlic and onion in olive oil until lightly browned.

2. Add beans, corn, cherry tomatoes and seasonings.

3. Blend all ingredients well. Remove from heat.

4. Halve acorn squash and remove seeds. Place cut side up on baking sheet.

5. Fill with bean mixture and cover lightly with foil.

6. Bake for 45 minutes covered.

7. Remove foil last 15 minutes, sprinkle with feta cheese and allow top to brown slightly.

8. Serve warm with whole grain bread.

 

 

Nutrition Facts Baked Stuffed Acorn Squash

Serving size ½ stuffed squash

Servings per recipe = 2

Amount per serving Calories 280 Calories from fat 80

                                                                                                     % Daily Value*

Total Fat 9 grams	14%
Saturated Fat 3 grams	15%
Cholesterol 15 mg	5%
Sodium 350 mg	15%
Total Carbohydrate 45 grams	15%
Dietary Fiber 9 grams	36%
Sugars 10 grams
Protein 9 grams
Vitamin A 45%
Vitamin C 100%
Calcium 20%
Iron 15%

Thank you for reading and visiting with us today.  Stop by and see Dr. Gerbstadt.

Diabetes: Type 2 and You

The body’s main source of energy is glucose, which is a type of sugar.  The body gets sugar from 2-major sources:

1. The foods that you eat, and
2. The sugar that your liver makes when you have not eaten food

It is really important to balance the level of sugar in your body.  Your body helps to do this by releasing insulin, which is a hormone made by the pancreas.  Insulin moves the sugar from your blood into your cells to use for energy.

Diabetes is a disease of high blood sugar.

 

A person with type 2 diabetes may not have enough insulin, or the insulin that the body makes may not work as well as it should.  This causes the blood sugar level to become out of balance because it gets too high.

Symptoms of high blood sugar include increased thirst, increased urination, weight loss, and blurred vision.  Uncontrolled high blood sugar, when present for a long time, can cause health problems, such as heart disease, kidney disease, blindness, and poor circulation, which may lead to limb amputation.  Sometimes the liver makes more sugar than the body needs, which causes the blood sugar level to get even higher and out of balance.

EYES

Diabetes can damage your eyes and is the leading cause of blindness among adults.  Controlling your blood sugar can help prevent or delay eye damage, so be sure to have your eyes examined at least once a year.

FEET

Nerve damage, circulation problems, and infections  can cause serious foot problems, which sometimes lead to amputations.  However, more than half of these amputations may be prevented with regular checkups.

HEART

Disease of the heart and blood vessels (cardiovascular disease) is the major cause of death in patients with type 2 diabetes.  People with type 2 diabetes are 2 to 4 times more likely to have heart disease and stroke than people without the disease because diabetes may contribute to elevated cholesterol levels, high blood pressure, or both.

KIDNEYS

High blood sugar and blood pressure can lead to kidney disease.  Diabetes is the main cause of kidney failure.  Controlling your blood sugar and blood pressure can help prevent or delay kidney disease.

NERVES

Between 60 and 70% of patients with diabetes have nerve damage, mostly in the nerves of the feet and legs.  Controlling your blood sugar can help prevent or delay nerve damage and related problems.

TEETH

People with diabetes are more likely to have problems with their teeth and gums.  Seeing a dentist twice a year, and reminding the dentist that you have diabetes, is important.

 

In summary:

• Diabetes is a disease of high blood sugar.
• A person with diabetes may not have enough insulin, or the insulin that the body makes may not work as well as it should.
• The liver can keep making sugar even though the body does not need it.
• Uncontrolled high blood sugar can cause health problems when present for a long time.

Reference: Merck

 

CHICKEN SALAD SANDWICHES

Serves: 4 ( 1 sandwich each)

Carb per serving: 28g

Start to Finish: 25 minutes

 

Ingredients:

1. 1 cup chopped cooked chicken breast 5 ounces
2. 1/3 cup chopped cored apple or finely chopped celery
3. 1 hard-cooked egg, peeled and chopped
4. 2 Tablespoons plain low-fat yogurt
5. 2 Tablespoons mayonnaise or salad dressing
6. 8 slices whole wheat bread
7. 4 leaf lettuce or romaine leaves
8. 1/2 of a small cucumber, thinly sliced
9. 1 medium tomato, thinly sliced

Preparation:

1. In a medium bowl, stir together chicken, apple, and egg.   Add yogurt, mayonnaise, 1/8 tsp. salt, and 1/8 tsp. pepper; stir to combine.*
2. Top half of the bread slices with a lettuce leaf each.  Add tomato slices, cucumber slices, and some of the chicken mixture to each.  Top stacks with remaining bread slices.

* MAKE AHEAD DIRECTIONS: If desired, cover and chill the chicken mixture up to 4 hours before using.

Per serving:  248 calories, 7g total fat (2g sat fat), 86 mg chol, 447 mg sodium, 28g carb, 6g fiber, 18g pro. Exchanges: 1 vegetable, 1.5 starch, 2 lean meat, .5 fat. Carb choices:  2.

Source:BHG Diabetic Living Issue September 21 2010

Thank you for visiting and reading; have a nice day!

~Anthony

Award-Winning Dietitian, Ellie Krieger, makes recipes: “So Easy”

 

Cracked Pepper Potato Chips

I wanted a really good healthy snack the other day.  What could I have?  Well, Award-winning author, colleague and dietitian, Ellie Krieger came to mind.  I recall reading about her “Cracked Pepper potato chips” and so, with that being said--that’s what I had for my snack. 

  

Ingredients:

2 large russet potatoes or I used red potatoes (1 3/4 pounds total), sliced into 1/8 “ thick rounds

1 Tablespoon plus 1 teaspoon olive oil

1 teaspoon coarsely ground black pepper

Season to taste

 

Preparation:

Preheat the oven to 450 degrees.  Toss the potatoes in a large bowl with the oil and pepper until well-coated.  Arrange the potato slices in 1 layer on a baking sheet; use 2 baking sheets, if necessary.  Bake for 20-25 minutes, until chips are crisped and lightly browned.  remove from the oven, season with salt, and cool.

Makes: 4 Servings

Serving size: about 15 chips

 

Adapted Source: © 2009 Ellie Krieger, RD So Easy by John Wiley and Sons, Inc.

Thank you for reading.

Visit Anthony and Ellie !

Video: Glorious Grits by Author Susan McIntosh, RD

What's So Great About Grits?
Author Susan McIntosh presents the nutritional benefits of stone-ground grits.
http://link.brightcove.com/services/player/bcpid54157972001?bctid=44268840001

Happy Viewing, Anthony !