Wednesday, March 30, 2011

Cook’s Corner: Crispy Ranch Chicken

A coating of rice cereal, Parmesan cheese and ranch dressing gives chicken a tasty crunch—and it’s a snap to make!

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  1. 2  to 2 1/2 cups crispy rice cereal
  2. 1/2 to 3/4  cup grated parmesan cheese
  3. 1 envelope (1 oz.) ranch salad dressing mix
  4. 3 egg whites beaten
  5. 9 skinless, boneless chicken thighs

Preparation Steps:

  • 1   Preheat oven to 350 degrees
  • 1   Spray a large baking sheet with nonstick cooking spray.
  • 1   Combine the rice cereal, Parmesan and ranch salad dressing mix in a large bowl.
  • 2   Place beaten egg whites in a medium bowl.  Dip each chicken thigh in the egg whites and then in the cereal mixture to coat evenly.
  • 3   Arrange the coated chicken on the prepared baking sheet  Bake until golden and juices run clear when  chicken is pierced with a knife, 20-25 minutes.
  • 3   Serve hot and Enjoy!

Plate  Serving Suggestion:

For a complete dinner, serve this easy dish with fresh carrots, sliced cucumbers, and lightly buttered corn-on-the-cob.

Nutritional Analysis:

Per serving:

Calories:  331 fat 15.4g (sat fat 5.4g), carbs 12g

Light bulb Tasty Ideas:

  • For a different texture and flavor in the coating, substitute crushed corn flakes for the rice cereal in Step #1 above.
  • For a buttery taste, drizzle 1/4 cup melted butter over chicken before baking.

Source:  Adapted from Great Chicken Dishes Masters Publishers.


Thank you for reading,


Monday, March 28, 2011

New York: Broome County Warns of Restaurant Scam

By Jennifer Fusco

Beware: Broome County health officials are warning local restaurants about a scam going around where people are posing as health inspectors in an attempt to fraudulently collect information.

The county Health Department, in a Monday news release, said it was notified of this activity by local restaurant owners who were suspicious of dialogue they've had over the phone with supposed inspectors.

"Local restaurants are advised to take caution and alert local authorities of any suspicious callers identifying themselves as inspectors or health officials," said Christopher Coddington, Broome County director of environmental health. "For the most part, our health inspectors conduct unannounced visits and do not collect confidential information over the phone."

This activity has been reported in other communities throughout the nation, county officials said. Many restaurateurs have described imposters requesting personal information and demanding to schedule inspections over the phone.

They seek to gain information for the purposes of identity theft and may provide fictional access codes, the county said. Others have reported the imposters as attempting to gain access to restaurants during off hours.

County food inspectors do not collect information over the phone and do not issue fines to businesses for "failing to schedule inspections," according to the county. Broome County health inspectors have authorized photo identification and businesses should always ask to see inspectors' identification.

Source: Press

Sunday, March 27, 2011

Follower Sunday: “Thank You Readership!” Accomplished Author, Editor and Pastry Chef–Tracy Stopler—Passes Torch to Mentor, Dietetic Internship Preceptor & Professor Dr. Jennifer Bueche

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, not only my friend and my colleague, but my mentor and dietetic internship preceptor and professor too, Dr. Jennifer L. Bueche, RD, CDN  and her recipe:  Healthful Holiday Eating: Snack Mix.”

About Dr. Jennifer L. Bueche, Ph.D., RD, CDN


Dr. Jennifer L. Bueche, R.D., C.D.N
Director, Dietetic Internship Masters Program

Office Location: 104C Human Ecology
Phone Number:  (607) 436 - 2070  (607) 436 - 2070
Email at:


  • Educational Background
  • Ph.D., Syracuse University, Nutrition
  • M.S., Long Island University, C.W. Post Center, Nutrition
  • B.S., State University of New York College at Oneonta, Dietetics
  • A.A.S., Dutchess Community College, Dietetic Technology

Courses Typically Taught

Course#           Credits
NUTR 140           3
NUTR 245           3
NUTR 341           3
FOOD 543          3
FOOD 336          3    

Applied Nutrition
Medical Nutritional Therapy
Applied Medical Nutritional Therapy
Computer Applications Food Service

Certification/Professional Credentials

  • Registered Dietitian (R.D.), American Dietetic Association
  • Certified Dietitian Nutritionist (C.D.N.), State of New York
  • ServSafe Certified Instructor, National Restaurant Association


  • Dietary Assessment
  • Community Nutrition Intervention
  • Foodservice and Clinical Management
  • Computer Applications for Food and Nutrition

Honors and Awards

  • Graduate Scholarship, College for Human Development (2000-2001)
  • Teaching Assistantship, Syracuse University (1996-1997)
  • P.D.Q.W.L. Award (1998)


  • Dietitian Consultant, State University of New York at Oneonta Dining Services

Research Interests

  • Obesity and relationship to dietary intake, particularly in young children

Hobbies and Other Interests

  • Live on a 145-acre farm
  • Enjoy cooking and gardening
  • Link to the ADA Website at




Healthful Holiday Eating: Snack Mix

Yield: 5 Cups


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


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

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

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

Source:  Dr. Jennifer Bueche

Thank you Dr. Bueche; you’re the greatest! Smile


Friday, March 25, 2011

Wednesday, March 23, 2011

Trans Fat and Depression - ABC News

Trans Fat and Depression - ABC News: "A diet with too much trans fat is linked to heart disease and mental illness."

Saturday, March 19, 2011

Healthy Snacks For Children & Their Back Packs

Making sure your kids eat right as they dash between classes, after-school activities and plans with friends is tough, which is why it's important for parents to get creative when it comes to ensuring nutritional standards in their kids' lives even when they're away from home. Here we've found 50 great snacks and snack ideas that fit into the lifestyles of all types of active kids, no matter how messy that backpack is.


The Fundamentals

These classic snacks are fun to eat, kid favorites, and easy to pack in bags and lunch boxes.

  1. Peanut butter: Packed with protein and the good fats your kids need to keep them running around all day, it's an easy add-on to sandwiches, breakfast toast, as a veggie dip and with fruit. Spoon a few dollops into a small plastic container for dipping.
  2. Popcorn: Pre-pop a bag of popcorn or Kettle corn — particularly the kind without loads of extra salt and butter — for a fiber-rich snack that's fun to eat.
  3. Nuts: Great for active kids who need extra calories but limited junk, nuts are easy to eat and pack. Choose unsalted nuts and nut mixes for less sodium.
  4. Raw Veggies: Cut up carrots, celery, bell peppers, cucumbers and other raw veggies for kids to munch on as they break for lunch or head to practices and games after school.
  5. Peaches: Peaches have a lot of vitamin C, so throw a pack of diced peaches into your child's backpack for cold-fighting power.
  6. Strawberries and citrus: These fruits are also high in vitamin C and great for transporting. Oranges don't even have to be cleaned before eating — teach your kids how to peel an orange or clementine they can eat any time.
  7. Healthy energy bars: Your grocery store's energy and snack bar aisle is probably pretty overwhelming, but don't' grab any old box. Pick bars with more than 3 grams of protein and fiber, heart-healthy fats, whole grains, and limited sugar.
  8. Sugar-free Jell-o: Jell-o now makes sugar-free, low-calorie gelatin snacks in all types of flavors, already pre-packaged for backpacks.
  9. Lean lunch meat: Pierce rolled up pieces of lunch meat with toothpicks for a snack.
  10. Trail Mix: Assemble your own trail mix according to your kids' tastes and nutritional needs. Throw in dried fruit, sunflower seeds, nuts, low-sugar cereals, and even the occasional piece of candy for something sweet.

Fun Recipes

When you have the time to experiment, surprise your kids with these fun recipes.

  1. Carrot Wraps: Cheeses, nuts, and apricots spruce up regular carrots.
  2. Cherry Hungry Caterpillar: Cherries and cream cheese are turned into a friendly caterpillar with this recipe.
  3. Kabobs: Low-fat meats and cheeses, cherry tomatoes, and fruit are fun to eat when pierce with a kabob stick.
  4. Tuna salad roll: Scoop out a whole-grain roll, then stuff it with tuna salad made with chopped apples and celery. Use low-fat mayo.
  5. Apple bites: Great for Halloween or a surprise, you'll stick silvered almonds in apple wedges that your kids will love to share.
  6. Tomato Basil Pizza Snack: Even as chilled leftovers, these are a great snack kids will look forward to all day.
  7. Cream cheese hearts: Use fruit spread and cream cheese with whole-wheat bread, and then cut the sandwiches into heart shapes.
  8. Awesome applesauce: Make your own applesauce to serve your kids at school.
  9. Honey Ginger Carrots: Give baby carrots more flavor with grated ginger, lemon zest, butter and lemon juice.
  10. Yogurt on the Go: Add sunflower seeds, raisins and strawberries to light yogurt.
  11. Pizzadillas: Don't forget to pack the dip for this sensible snack that packs in spinach, fiber, calcium, lots of vitamins, and protein.
  12. Wraps: Wraps are an easy way to get your kids to eat spinach or lettuce, especially when they're surrounded by low-sodium meats and low-fat cheeses.
  13. Egg tortilla: Scramble eggs to roll in a wheat pita or tortilla.
  14. Confetti quinoa: Introduce your children to this fiber- and protein-rich food by whipping up this mix, packing it into a containers, and serving it at room-temperature or cooled for lunch or later.
  15. Super Strawberry Bars: Make your own bars with rolled oats and strawberry jam.
  16. Sweet-Potato Sticks: Made with sweet potatoes and egg whites, this yummy snack is surprisingly easy.
  17. Quesadillas: Slip a leftover quesadilla made with low-fat ingredients into your kids' backpack for portable snacking.
  18. Polka Dots' Tomato Spots: These cherry tomato, cheese and tuna snacks will fit nicely in a plastic container and are easy to pop into little mouths.
  19. Polka-Dot Waffle Sticks: Kids get extra iron and vitamins with this recipe.
  20. Cheesy Apple Butter Snack: Add cottage cheese and grape nuts to apple butter.
  21. Balls of Energy: These little balls are packed with nutrients from bananas, peanut butter, peanuts and wheat germ.

Keep Chilled

Throw an ice pack into your kids' snack bag to keep these nutritional snacks fresh.

  1. String cheese: A favorite kid snack for years, this fun-to-eat cheese stick is perfect for throwing into side pockets and lunch boxes.
  2. Yogurt: Protein, vitamin D and calcium are just some of the nutrients kids can easily get from yogurt, a product that's well-marketed in kid-friendly packaging and flavors.
  3. Fruit salad: Depending on the season, you can pack chopped and assorted fruits in a hard container for your kids' backpacks, with kiwi, blueberries, watermelon, strawberries and grapes for a colorful, tasty variety.
  4. Milk: Fill up a thermos with milk instead of buying sugary juices and sodas for their lunch.
  5. Low-fat pudding: Use nonfat milk if you make your own, or buy low-fat pudding already pre-packaged for healthy desserts.
  6. Last night's chicken: If you have left-over lean chicken, chop up chilled pieces for a salad topper or a snack for your kid's backpack.
  7. Hard-boiled eggs: Give your child a dose of protein power by hard-boiling a couple of eggs and putting them in plastic containers.
  8. Cubed cheeses: Pack an assortment of cubed cheeses for easy, portable snacking, and lots of calcium and protein.


Lots of snacks seem like a great idea, until they're smashed at the bottom of a bulky backpack. These crumble-proof foods last all day.

  1. Raisins: Higher in calories than regular fruit, raisins do fight cavities and gum disease, and it's an effective power-boosting snack to eat before workouts and active sports.
  2. Pickles: Low-calorie pickles are a kid-favorite because of their tart, sour taste. Buy pickles with no added sugars or artificial flavors.
  3. Pita and hummus: Either as a snack or lunchtime sandwich, pita is pretty durable, even in a backpack, and whole-wheat varieties have a lot of dietary fiber.
  4. Salsas: Pack salsas in a hard container — either a store-bought kind or something you make yourself — for healthy dipping and extra incentive to gobble up veggies.
  5. 100% juice boxes: Avoid juices that are mostly made with sugar.
  6. Apples: They might bruise after a few days, but a washed apple is one of the easiest snacks a kid can dig out of his pack.

Snacks to Share

Pack extras for your kids to share with their friends, inspiring even more kids to eat healthy.

  1. Baked chips: Not all chips are totally bad for you, especially when they're baked, wheat-based, and shared with friends.
  2. Rice cakes: Buy lightly flavored (but low-sugar) varieties, or include a small container of peanut butter for your kids to share with the carpool gang.
  3. Cheese and crackers: Pack cheese spreads or slices along with wheat crackers.
  4. Whole Grain Cereal: Mix different types of whole grain cereal together for your kids to pass around with friends.
  5. Oatmeal cookies: Instead of throwing little boxes of junkier cookies into your child's bag, encourage them to share oatmeal cookies instead.

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

Friday, March 18, 2011

80 Great Ways to Celebrate: NATIONAL NUTRITION MONTH (NNM)

March is National Nutrition Month!

National Nutrition Month

Splash some color on your plate! It's National Nutrition Month and the theme is "Eat Right with Color." This month the American Dietetic Association wants you to make healthy choices by incorporating a colorful variety of fruits, vegetables, whole grains, lean proteins and dairy into your meals every day.

"ADA encourages all Americans to take time during National Nutrition Month to look at their eating patterns and begin to make the small improvements that, over time, add up to significant health benefits, " says registered dietitian and ADA President Judith C. Rodriguez.

Because March is National Nutrition Month, it is a great time to focus on your nutritional health.    Whether you're a model eater, or could use some help in the diet department, this month will give you a good opportunity to think more about the food you're eating. Try these activities, habits, and small changes to celebrate nutrition and food this month.


These are ideas you can use all month long.

  1. Define good nutrition: Learn about what good nutrition really is.
  2. Think about making calories count: Rather than labeling foods good or bad, consider the vitamins, minerals, and fiber available in foods.
  3. Always have water available: Make sure that there's always water ready and waiting for you to drink.
  4. Set reasonable goals: Start making small changes you can live with.
  5. Be optimistic about food: Think about food as nourishment and fun.
  6. Consider supplementing: Although you may be reaching all of your nutritional goals, a vitamin or mineral supplement can help ensure that you're getting everything you need.
  7. Be patient: Instead of settling for food with immediate gratification, take your time and enjoy what you eat.
  8. Indulge: Don't forget to allow yourself to indulge when appropriate.
  9. Plan ahead: The more you plan, the better you can control your nutrition.
  10. Eat frequently: Becoming a frequent eater will allow you to eat more often in smaller portions.


Take part in these activities and make nutrition month a fun experience.

  1. Take a cooking class: Spend some time properly learning how to prepare foods with a cooking class.
  2. Write down everything you eat: This month, take the time to track everything you're eating, so you get a better idea of what exactly you're taking in.
  3. Join a food club: Have fun with food and friends in a food club.
  4. Play with your food: Dress your food up into edible art for a little fun.
  5. Watch Super Size Me: Consider how fast food can affect your body with Super Size Me.
  6. Join a CSA: Becoming a part of a CSA (Community Supported Agriculture) will enable you to eat well and support community farmers.
  7. Eat something fresh: If you've never tried anything but canned pineapple, try a fresh one.
  8. Read about good nutrition: Find books that celebrate healthy nutrition.
  9. Visit a farmer's market: Find fresh, local, and even organic produce and other items at a farmer's market.
  10. Pack a bento box lunch: Have fun with lunch by creating a bento box at least once a week this month.
  11. Attend a nutrition class: Learn more about good nutrition with a class.
  12. Look at labels: Before you buy or eat food, take a good look at its nutrition facts.
  13. Enter a diet contest: Submit a recipe to a contest.
  14. Create an emergency food kit: If you're out and about and become hungry, you're likely to turn to whatever's available-make sure you've got a healthy food kit ready to go.
  15. Go on a picnic: Eat great food in the great outdoors.
  16. Visit a farm: See where your food comes from by visiting a farm.
  17. Watch Food, Inc.: Learn more about the way your food is made with Food, Inc.
  18. Make a healthy menu: Plan meals ahead of time for the entire month, so you'll have great nutrition all month long.
  19. Enter a cooking contest: Participate in a cooking contest in your community.
  20. Eat local: Practice sustainability and a connection with your food by eating local.


Celebrate nutrition this month by taking these ideas to your grocery store.

  1. Buy fresh food: The fresher the food, the more nutritious, so buy as fresh as possible.
  2. Try a new grocery store: Get a new perspective on available foods at a new store.
  3. Avoid shopping when you're hungry: Avoid impulse buys by shopping when you're full and rational.
  4. Look for whole foods: Choose simple, whole foods that are the closest to nature for more nutritional bang for your buck.
  5. Purchase organic products: Try some organic products, like milk, meat, or produce.
  6. Stay away from ingredients you don't recognize: If you can't recognize, pronounce, or spell an ingredient, don't buy it.
  7. Stick to the outer aisles: You can find produce, meats, fish, and eggs in the outer aisles of grocery stores.
  8. Find produce in season: Get fresher produce by shopping in season.
  9. Read labels: Although most foods with great nutrition won't require labels, be sure to look at the ones that do to be an informed consumer.
  10. Don't buy desserts or munchies: Treats are fine, but make them worth it by making them from scratch yourself.
  11. Shop for colorful foods: Get a variety of phytonutrients with colorful produce.
  12. Don't believe everything: "All natural" or "fat free" labels can be deceiving.
  13. Write a list out: Before you head to the store, make sure you've got a list ready to go.
  14. Learn to recognize all forms of sugar: Refined sugar can come in many forms so look for corn sugar, fructose, caramel, syrups, and more.

Eating Out

While you're dining out, you can use these tips to celebrate nutrition.

  1. Visit a new restaurant: Go to a new restaurant you've been meaning to check out.
  2. Find out how your food is prepared: Consider whether your food is baked, fried, or prepared in another way.
  3. Add a new fruit or vegetable to every meal: Try something new each time you cook.
  4. Educate yourself before going to a restaurant: Go to the restaurant's website to learn about the nutrition for the items available on the menu, so you can make a healthy, informed choice.

At Home

Nutrition can take center stage at home with these tips.

  1. Make a healthy eating plan: Create a plan for eating a balanced diet at home.
  2. Buy a new cookbook: Find a new healthy cookbook to spur interest in new recipes.
  3. Get an illustration of the food pyramid: With a food pyramid, you'll have an easy reminder to eat a balanced diet.
  4. Balance it out: Eat a good balance of foods for good nutrition.
  5. Practice family mealtime: Eat together, and teach children a healthy attitude toward food.
  6. Create a rainbow on your plate: Find a rainbow of foods to make a plate rainbow.
  7. Try a new recipe once a week: Find a new recipe to check out each week of National Nutrition Month.
  8. Measure with a tablespoon: Instead of a knife, use a tablespoon to measure and spread on condiments.
  9. Cook with your kids: Get kids interested in nutrition by having them help you cook.
  10. Increase the amount of times you eat at home: At home, you're better able to control what you're eating, so aim to increase the frequency of your mealtimes at home.
  11. Go meatless once a week: If you're a big meat eater, consider going meatless at least once a week.
  12. Prewash your vegetables: Buy vegetables washed, or wash them when you get home from the grocery store, and you'll be more likely to grab and go veggies as a snack.

Daily Habits

Try to work these daily habits for good nutrition into your routine this month.

  1. Get a better night's sleep: When you're well rested, you're less likely to turn to junk or comfort foods.
  2. Find a tip a day: Get a tip a day nutrition calendar, or sign up for email alert every day.
  3. Take a vitamin: Make sure you're reaching all of your nutritional needs with a vitamin supplement.
  4. Stick to serving sizes: Read the nutrition facts to find out the proper serving size for the food you're eating.


Put nutrition on your windowsill or in your backyard with gardening.

  1. Teach kids about nutrition in the garden: Kids can get an understanding of gardening for health with your help.
  2. Start a garden: Plant vegetables, fruits, and herbs, so you can enjoy your very own harvest.
  3. Garden with meals in mind: Plant items that can be used over and over again in the meals that you plan to cook.
  4. Plant a row for the hungry: Set aside a section of your garden to donate to your local food bank or soup kitchen.


Use these ideas to make food and nutrition a social affair.

  1. Explore food science: Learn about the science of food to appreciate it more.
  2. Find a new food blog: Check out a new food blog every week this month.
  3. Cook for friends: Invite people over to enjoy dinner at your home.
  4. Plan a foodie trip: Plan a trip to a fun food festival.
  5. Blog about National Nutrition Month: Let others know that you're celebrating National Nutrition Month by posting about it.
  6. Visit festivals: Seek out food, wine, or beer festivals to enjoy more gourmet food.
  7. Share recipes: Start a recipe exchange with friends and family.
  8. Give away your produce: Share extra produce from your garden.


  1. Get active once a day: Manage your body weight by being active for an hour every day.
  2. Take part in a fun activity: Join a race or adventure dash to get exercise in a fun way.
  3. Introduce weight training: Become lean to put your nutrition to good use.
  4. Take a walk as a family: Spend time together as a family and get active with a walk around the neighborhood.
  5. Meditate: Give yourself time to collect yourself and focus inward with meditation.

Source:  The American Dietetic Association (ADA) and Ms Roxanne McAnn Nursing Schools dot net.

Thursday, March 17, 2011

Happy St. Patrick’s Day: From A Different “Perspective”


By Anthony Sepe


Our blog is titled:  Blog: From A Dietitian’s Perspective.  Hence, today this post is titled:  Happy St. Patrick’s Day: From A Different “Perspective.”  We could have given a recipe for the regular corned beef brisket and cabbage, which by the way would have been okay or we could have given a recipe for lower sodium corned beef and cabbage and tips to lower the sodium in our meal today, which would have been okay, too, we could have even placed pictures of the corned beef and cabbage in the post—and that would have been acceptable as well, but—we’re not going to do that.  Instead, we’re going to look at things from a “different perspective.”


I’m a different kind of Dietitian or am I.  If someone 82 years of age said to me: “ I’m a Diabetic and I really want a piece of pie or a dessert, I’m going to let this ‘person’ have that dessert.  First, It drives me crazy to hear someone say:  “I’m a Diabetic.”  I teach that person to say: “I’m someone with Diabetes.”  The reason is because there is so much more to this person.  This person has family and friends, perhaps she/he likes to play the piano or golf or take a walk on the beach at night.  So much more makes up this person than the fact that they have defined themself as a “Diabetic.”  Therefore, at 82 years of age, I’m going to say: “Sure—have a piece of pie and not the whole pie.”  Now, on the other hand, if this person  much younger say, 21 that’s a different story altogether, more involved, may be more medically compromised and I may not be so lenient with that person.  


At the same time, we can be teaching how to make healthier choices and eating more family-friendly meals.  To do this, let’s give you a really healthy dessert recipe, which will meld nicely and compliment that Corned Beef and Cabbage Dinner tonight, which we didn’t take away from you because it is my belief that there really is no “bad” food.  Ms Amanda Westerling works on the National Institutes of Health’s We Can! (Ways to Enhance Children’s Activity & Nutrition) Program.  The recipe “Fruit Skewers with Yogurt Dip” is just one of the many fantastic recipes that she has in  Keep the Beat Recipes Deliciously Healthy Family Meals.  The recipes are designed to give people a satisfying portion, while helping people to stay within their calorie needs. They also tie-in directly with the Dietary Guidelines because they are limited in saturated fat, trans fat, cholesterol, sodium, and added sugars.  The focus is on family-friendly meals and snacks and getting children involved in meal preparation, but many of the meals are great for adults too.  Dishes such as Baked Eggrolls, Mexican Lasagna, and Oatmeal Pecan Waffles are sure to please most family members.  Here is that delicious dessert recipe to have with your meal tonight:


fruit skewers with yogurt dip
tangy fruit and sweet yogurt make a perfect taste combination


  • 1 C strawberries, rinsed, stems
    removed, and cut in half
  • 1 C fresh pineapple, diced (or
    canned pineapple chunks in
    juice, drained)
  • ½ C blackberries
  • 1 tangerine or Clementine,
    peeled and cut into 8 segments
  • 8, 6-inch wooden skewers

For dip:


  • 1 C strawberries, rinsed, stems
    removed, and cut in half
  • ¼ C fat-free plain yogurt
  • 1/8 tsp. vanilla extract
  • 1 Tbsp. honey
  • Directions:

    1. Thread two strawberry halves, two pineapple chunks, two
    blackberries, and one tangerine segment on each skewer.

    2. To prepare the dip, puree strawberries in a blender or food
    processor. Add yogurt, vanilla, and honey, and mix well.

    3. Serve two skewers with yogurt dip on the side.


    Note: Skewers have sharp edges, so monitor younger children
    while eating, or take the fruit off the skewers for them.
    Younger children can rinse the fruit, thread onto skewers,
    and mix the dip. Older children can make the recipe


    prep time:
    15 minutes

    cook time:

    4 servings

    serving size:
    2 skewers,
    1½ Tbsp. dip

    each serving provides:
    calories 71
    total fat 0 g
    saturated fat 0 g
    cholesterol 0 mg
    sodium 10 mg
    total fiber 2 g
    protein 1 g
    carbohydrates 18 g
    potassium 174 mg
    vitamin A 6%
    vitamin C 70%
    calcium 4%
    iron 2%
    Percent Daily Values are based on a 2,000 calorie diet


    Source:  Ms Amanda Westerling, American Institutes for Research (AIR), Health Programs

    So, is my “perspective” so different after all?  I like to think I’m realistic Smile

    Thank you for reading and Happy St. Patrick’s day to all.


    Sunday, March 13, 2011

    Follower Sunday: “Thank You Readership!” Accomplished Author, Editor and Pastry Chef–Tracy Stopler—Shares Selflessly with Others with a Heart Healthy Recipe

    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, Tracy Stopler, M.S., RD and her recipe:  “Avocado Oatmeal Cookies.”


             Tracy Stopler, MS, RD

    About Tracy Stopler, M.S., RD

    Tracy Stopler is a registered dietitian with a Master of Science in Nutrition from New York University, and is certified by the American College of Sports Medicine (ACSM). She is the nutrition director at NUTRITION E.T.C. in Plainview, Long Island. Tracy is an Adjunct Professor at Adelphi University teaching "Nutrition and Human Performance"; a guest faculty member for the ACSM Health Fitness Instructor Workshop; a guest lecturer at the Olympic Training Center in Lake Placid; and an author of over 40 abstracts, papers and book chapters in the scientific literature on the topic of nutrition and exercise.

    She is the associate editor of Total Nutrition: The Only Guide You'll Ever Need: From the Mount Sinai School of Medicine; and author of Nutrition E.T.C. For The Millennium; Her latest publication was the chapter "Medical Nutritional Therapy for Anemia" in Krause's Food & Nutrition Therapy, 13th Edition. Her latest personal achievement was summiting Mt. Kilimanjaro (5756 m) in February 2008.

    Her areas of expertise include: AIDS/HIV, Anemia; Diabetes; Cardiovascular Disease; Cooking Classes; Eating Disorders (anorexia/bulimia/ compulsive overeating); Fitness; General Nutrition and Wellness; High Blood Cholesterol; High Blood Pressure; Maternal and Child Health; Oncology; Sports Nutrition; Vegetarianism; and Weight Control.


    ©Photo: Tracy Stopler, MS, RD.

    pastry 039

    Avocado Oatmeal Cookies

    You will need…


    • 1 Haas Avocado
    • 1/2 cup firmly packed brown sugar
    • ½ cup splenda
    • 3 egg whites (whipped til peaks form)
    • 1 teaspoon almond extract
    • 1-2 tsp. vanilla extract
    • 1 cup all purpose flour / 1 cup bread flour / 1 cup uncooked oatmeal
    • 1 teaspoon baking soda / 1 tsp. baking powder
    • 1 teaspoon cinnamon /sprinkle of nutmeg
    • (optional: chopped almonds, raisins, figs)


    Step by Step…

    1. Preheat oven to 375 degrees.
    2. Beat together avocado and sugars.
    3. Add egg whites and extracts; beat well.
    4. Add combined flour, baking soda, baking powder, cinnamon, nutmeg; mix well.
    5. Stir in oats (and almonds/raisins); mix well.
    6. Drop by rounded tablespoonfuls onto non-greased cookie sheet.
    7. Baked 10 to 12 minutes.
    8. Cool 1 minute on cookie sheet.


    Thank you for reading,


    Saturday, March 5, 2011

    From A Dietitian’s Perspective Receives: “Stylish Blogger Award”



    We received a surprise yesterday; the “Stylish Blogger Award.”   Kim, from Ordinary Recipes Made Gourmet nominated us for the Stylish Blogger award. sure to check out her blog for some tasty dishes too! Thank you so much Kim.

    Directions:  Share 7 things about yourself:


    1. I have Cerebral Palsy and have a Service Dog named Phineas ( He is just Awesome !)
    2. Phineas lets me brush his teeth.
    3. I love being a Dietitian.
    4. Currently, I am working on publishing a book of of Recipes from Dietitians and Chefs
    5. Cooking, Reading and Writing are passions of mine.
    6. I have an awesome mom who is 90 years young.
    7. I respect and admire my many colleagues and value their friendships.


    And now, It’s my turn to nominate 10 other blogs.  Here is my list:

    1.  Susan Piergeorge , from

    2   Sandra Frank,

    3   Sandra Frank,

    4   Christine Gerbstadt, Doctor’s Detox Diet

    5   Gina Casagrande, The Candid RD

    6   Rebecca Subbiah, Chow and Chatter

    7   Roberta Wennick, Spin A Recipe

    8   Dave Grotto, 101 Foods That Could Save Your Life

    9   Janice Baker, Bakernutrition

    10.  Monika Woosley, PCOS EXPERT


    Warm regards everyone,


    Respectfully yours,
    Anthony Sepe
    Clinical Dietitian
    President, CEO Medical Nutrition Therapy Services
    Binghamton, New York   13903
    Voice Mail: (607) 323-1745
    Author:  Males with Eating Disorders (ISBN: 978-0-983-06700-9)
    Author:  The Future of the Hospitality Industry-Impact: The Role of the Working Woman (ISBN: 9-781605-00044-2)

    Wednesday, March 2, 2011

    Check out Susan’s New Book: “Boomer Be Well” Over 40? The Party Has Just Begun !


    Susan Piergeorge, MS, RD is a registered dietitian and nutritionist specializing in food, nutrition, and lifestyle enhancement. She is also the author of “Boomer Be Well!” a complete guide for the Baby Boomer Generation to maintain a positive, healthy lifestyle.

    Check out her website: