Monday, October 31, 2011

Happy Halloween! Chicken Tortilla Soup

Prep 15 minutes
Cook time 20_25 minutes
Yield 12, 1 cup servings

2 cans reduced sodium chicken broth
1 can green chili enchilada sauce
2 cans no salt added diced tomatoes
2 Tbsp. Chopped jalapeno peppers
1 1/2 tsp. cumin
1 whole chicken skin removed,diced
1 bag of sweet corn
1/2 cup cilantro chopped

Combine first 5 ingredients in stockpot, cook over medium heat until simmers. Reduce heat to med.low. Add chicken & corn. Simmer15 minutes. Add cilantro; stir. Simmer another 5 minutes & serve.
Source: Weis Healthy Bites
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Wednesday, October 26, 2011

Cook’s Corner: Oatmeal Pecan Waffles (or pancakes)

A Fun & Healthy Breakfast!





For waffles:
1 C whole-wheat flour
½ C quick-cooking oats
2 tsp. baking powder
1 tsp. sugar
¼ C unsalted pecans, chopped
2 large eggs, separated (for
pancakes, see note)
1½ C fat-free (skim) milk
1 Tbsp. vegetable oil
For fruit topping:
2 C fresh strawberries, rinsed, stems
removed, and cut in half (or
substitute frozen strawberries,
1 C fresh blackberries, rinsed (or
substitute frozen blackberries,
1 C fresh blueberries, rinsed (or
substitute frozen blueberries,
1 tsp. powdered sugar


1. Preheat waffle iron.
2. Combine flour, oats, baking powder, sugar, and pecans in a
large bowl.
3. Combine egg yolks, milk, and vegetable oil in a separate
bowl, and mix well.
4. Add liquid mixture to the dry ingredients, and stir together.
Do not over mix; mixture should be a bit lumpy.
5. Whip egg whites to medium peaks. Gently fold egg whites
into batter (for pancakes, see note below).
6. Pour batter into preheated waffle iron, and cook until the
waffle iron light signals it’s done or steam stops coming out
of the iron. (A waffle is perfect when it is crisp and well-browned
on the outside with a moist, light, airy and fluffy
inside.) (Batter also can be used to make pancakes; see
note below.)
7. Add fresh fruit and a light dusting of powdered sugar to
each waffle, and serve.


10 minutes
cook time:
30 minutes
4 servings
serving size:
3 small (2-inch) or 1 large
(6-inch) waffle (depending on
waffle iron size) or pancakes
each serving provides:
calories 340
total fat 11 g
saturated fat 2 g
cholesterol 107 mg
sodium 331 mg
total fiber 9 g
protein 14 g
carbohydrates 50 g
potassium 369 mg
vitamin A 8%
vitamin C 60%
calcium 30%
iron 6%

Source:  Deliciously Healthy Meals

Monday, October 24, 2011

Thursday, October 20, 2011

With a Heart of Gold-Registered Dietitian, Michelle Angarita: Conquers!



Michelle Angarita, MS, RD, LDN


Michelle Angarita MS, RD, LDN is a mother, registered dietitian, chef and food lover.

Her passion for food began when she was a child helping out in her mother’s kitchen in the western suburbs of Chicago. This passion led Michelle to begin her culinary studies. At the age of eighteen Michelle was diagnosed with thyroid cancer. This was a shock to the young college student, but left Michelle with a desire to learn more about health, wellness and how food impacts one’s health.

After receiving a clean bill of health Michelle completed her bachelor’s degree in food science and nutrition. She also completed culinary training on vegan and raw food cooking. Wishing to gain greater knowledge on the topics of food and health, Michelle completed a dietetic internship and achieved the status of registered dietitian. Most recently Michelle completed her master’s degree in management.

Michelle’s studies on food and its direct impact on health led her to remove animal products from her diet and follow a more conscientious lifestyle.

Today Michelle is the Head Chef with Vegin-In, a vegan food company, and provides personal dietetic services. Her focus is on continuing to educate people on how to achieve a healthier lifestyle through proper food choices. Her goal is to inform the public that a well-balanced vegan diet can be fulfilling for both the body and soul. Michelle currently lives in Middle Tennessee with her husband and one year old son.




© Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Michelle Angarita.

Vegan Lentil Pumpkin Chili

Yield: 6 Cups; (1 cup each)


1 tablespoon vegetable oil

1 cup chopped onion

1/2 bell pepper

1 clove garlic, mined

1 ounce dried wild mushrooms (morel, shiitake or porcini would all work)

8 oz Seitan cut into pieces

1 (14.5 oz) can diced tomato

1 (14.5 oz) can red kidney beans

2 cups (14.5 oz can) pumpkin puree

1 cup vegetable broth

1 1/2 tablespoon chili powder

1/2 tablespoon cumin

3/4 teaspoon salt

1/2 teaspoon fresh ground pepper

Cayenne pepper to taste



Boil one cup of water and soak the dried mushrooms for thirty minutes. Put the soaking water to the side, do not discard.

Heat oil in a large skillet over medium- high heat.

Sauté onion, bell pepper, sweet potato and garlic until tender, about ten minutes.  Stir in tomatoes, beans, mushrooms, pumpkin, seitan and broth.  Season with chili powder, cumin, pepper, salt and cayenne. Add half of drained soaking water, cook for about five more minutes.

Reduce heat and simmer for about 20 minutes until you achieve consistency desired.  Serve topped with cheese. Enjoy :)


Please stop by and visit Michelle:

Wednesday, October 19, 2011

Congratulations, Elizabeth Ward, MS, RD !

Liz Ward
Member Writes Consumer Book on Dietary Guidelines

A new book titled MyPlate for Moms, How to Feed Yourself & Your Family Better: Decoding the Dietary Guidelines for Your Real Life (Loughlin Press 2011) has been written by ADA member Elizabeth M. Ward, MS, RD. The book explains the DGAs and how to make them work on a daily basis. It also provides nearly 60 family-friendly recipes.

Learn More >>

Saturday, October 8, 2011

Cook’s Corner: Chicken Gumbo Soup!

Chicken Gumbo

Prep: 15 min, Cook: 55 min.

  • 1 lb. chicken pieces
  • 1 cup water

  • 1 cup chicken stock
  • 2 tsp. vegetable oil
  • 2 tsp. all purpose flour
  • 1/3 cup onions, finely chopped
  • 1/4 green bell pepper, seeded and finely chopped
  • 2-3/4 tomatoes, peeled and chopped
  • 5 ounces okra, cut into 1/4 inch pieces
  • 2 Tbs. plus 2 tsp. long grain white rice, uncooked
  • 3/4 celery rib, chopped
  • 1/8 tsp. thyme
  • 1/4 bay leaf

Bring chicken, water and stock to a boil in a heavy pot over medium high heat. Reduce heat to medium low, cover and simmer 30 minutes. Using a slotted spoon, transfer chicken to another bowl and set aside. Heat oil in large Dutch oven over low heat. Add flour and cook about 10 minutes, stirring frequently until roux is golden in color. Add onions and bell pepper and cook about 5 minutes, stirring frequently until onion is translucent. Slowly stir in warm stock. Increase heat to high, stirring until mixtures boils. Add chicken, remaining ingredients and salt and pepper to taste. Return to a boil. Reduce heat to low and simmer about 40 minutes, until mixture is thickened and chicken is cooked through.

Per serving: calories 231, fat 4.5g, 18% calories from fat, cholesterol 66mg, protein 30.0g, carbohydrates 16.8g, fiber 3.2g, sugar 5.1g, sodium 293mg, diet points 4.9.


Source: meals for you

Tuesday, October 4, 2011

Did you know?



  • There are over 7000 varieties of apples from which to make applesauce.
  • The FDA recommends adding more fruit and vegetables to your diet, and applesauce, is a great way to do just that!
  • Applesauce can be flavored with:  cinnamon, all spice, honey, nutmeg, cloves and other spices you like.  The easiest way to make flavored applesauce is to mix 4 cups of store-bought applesauce with a 1/4 cup of concentrated fruit juice, such as strawberry or orange, and serve. (100% is best!) Enjoy.

Source: Meals on Wheels Gazette