Saturday, December 7, 2013

Christmas Baskets: How To Make Your Own!



These are very nice. Source: Howcast

Do you have homemade Christmas gift ideas and how do you make them?

Thursday, November 21, 2013

Friday, November 15, 2013

Cook’s Corner: My Homemade Cinnamon Applesauce!

My Homemade Cinnamon Applesauce

Apples in the hot tub for cinnamon  applesauce                                        

Photo: © 2013 Anthony Sepe.  All Rights Reserved

.Made Applesauce for mom-Nov 6, 2013-IMG_20131106_183451_781

Photo: © 2013 Anthony Sepe. All Rights Reserved.



Hi Everyone,
Here's some homemade applesauce! It is so good, and here's what I did.


3 # McIntosh Apples, cored

100% Orange Juice (not from concentrate, no pulp)

Ground Cinnamon Spice (per tolerance)

Pumpkin Pie Spice (per tolerance)



1.  Cored apples and placed them (with the skin on) in a deep pot on the stove.  (Leaving the skins on gives the applesauce a nice tinge of the red color and fiber.)

2.  Poured pure 100% orange juice (not from concentrate, no pulp) over the apples to just cover them. Brought the apples to a boil; turned down the heat to low until soft.

3.  Added: ground cinnamon and pumpkin pie spice, and stirred well.

4.  Removed from heat. Poured into blender and pulsed about 10-12 times, until the skins were blenderized and applesauce was smooth.

5.  Poured into serving dish and served warm.   Enjoy!

Hope you try it!   -Anthony 

Monday, November 11, 2013

Applebee’s Provides Veterans Free Meal Today



Monday, November 11, 2013

Applebee’s Provides Veterans Free Meal Today

Thank you for your service. What a beautiful world we live in because of your service and your sacrifice!

1254685035B7HGZ6_thumb Who says that there’s no such thing as a free lunch—or even a free dinner? Today, Applebee’s Neighborhood Grill and Bar Restaurants around the country are offering a free meal for veterans and military active-duty personnel.

With many years of this kind of promotion and with that in mind, restaurants are in “all-hands-on-deck” mode. The restaurants have been completely decorated in patriotic themes, and all staff will be wearing read, white and blue.

1178380886oTczxd_thumb To qualify for the free meal, customers must bring military identification, such as a Uniform Services Identification Card, Uniform Services Retired Identification Card, current leave and earnings statement, veterans’ organization card, a photograph in uniform, a DD214 form, a commendation. Or, just wear their uniforms.

Sunday, November 10, 2013

Healthy Buffalo Chicken Pizza Recipe From Liz Weiss, RD


Healthy Buffalo Chicken Pizza Recipe

Registered Dietitian Liz Weiss combines pizza and buffalo chicken for a unique, tasty treat.




Saturday, November 9, 2013

Pumpkin Cheesecake



The Cheesecake Factory Pumpkin Cheesecake





  • Prep Time: 40 mins
  • Total Time: 1 hrs 44 mins
  • Servings: 8


    • 1 1/2 cups graham cracker crumbs
    • 5 tablespoons butter, melted
    • 1 cup sugar, plus
    • 1 tablespoon sugar
    • 3 (8 ounce) packages cream cheese
    • 1 teaspoon vanilla
    • 1 cup canned pumpkin
    • 3 eggs
    • 1/2 teaspoon cinnamon
    • 1/4 teaspoon nutmeg
    • 1/4 teaspoon allspice
    • whipped cream


  1. Preheat oven to 350 degrees F.
  2. Make the crust by combining the graham cracker crumbs with the melted butter and 1 T sugar in a medium bowl.
  3. Stir well enough to coat all of the crumbs with the butter, but not so much as to turn the mixture into paste.
  4. Keep it crumbly.
  5. Put foil partway up the outside part of an 8-inch springform pan.
  6. Press the crumbs onto the bottom and about two-thirds of the way up the sides of the springform pan.
  7. You don't want the crust to form all of the way up the back of each slice of cheesecake.
  8. Bake the crust for 5 minutes, then set aside until you are ready to fill it.
  9. In a large mixing bowl combine the cream cheese, 1 C sugar, and vanilla.
  10. Mix with an electric mixer until smooth.
  11. Add the pumpkin, eggs, cinnamon, nutmeg and allspice and continue beating until smooth and creamy.
  12. Pour the filling into the pan.
  13. Bake for 60-70 minutes.


Additional Directions

  1. The top will turn a bit darker at this point.
  2. Remove from the oven and allow the cheesecake to cool.
  3. When the cheesecake has come to room temperature, put it into the refrigerator.
  4. When the cheesecake has chilled, remove the pan sides and cut the cake into 8 equal pieces.
  5. Serve with a generous portion of whipped cream on top.
  6. Enjoy!
Nutrition Facts

Serving Size: 1 (186 g)

Servings Per Recipe: 8

Amount Per Serving
% Daily Value
Calories 564.1
Calories from Fat 358
Amount Per Serving
% Daily Value
Total Fat 39.8g
Saturated Fat 21.8g
Cholesterol 182.5mg
Sugars 35.3 g
Sodium 512.8mg
Total Carbohydrate 45.0g
Dietary Fiber 1.4g
Sugars 35.3 g
Protein 8.9g

Source: Cheesecake Factory

Wednesday, October 30, 2013

Hot Sauce in HOT Water



CBS News October 30, 2013 Gail is Awesome!

How do you like your sauce, and what do you use it on?

Tuesday, October 29, 2013

The Appetite Tool for Older Adults



The Appetite Tool for Older Adults

Good nutrition is important at any age, but it is vital for older adults. Many older adults are at risk for not getting the nutrition they need. Use this tool to learn more about your appetite.

Council on Nutrition Appetite Questionnaire
A. My appetite is
  1. Very poor
  2. Poor
  3. Average
  4. Good
  5. Very good
C. I feel hungry
  1. Never
  2. Occasionally
  3. Some of the time
  4. Most of the time
  5. All of the time
E. Compared to when I was 50, food tastes
  1. Much worse
  2. Worse
  3. Just as good
  4. Better
  5. Much better
G. I feel sick or nauseated when I eat
  1. Most times
  2. Often
  3. Sometimes
  4. Rarely
  5. Never
B. When I eat, I feel full after
  1. Eating only a few mouthfuls
  2. Eating about a third of a plate/meal
  3. Eating over half of a plate/meal
  4. Eating most of the food
  5. Hardly ever
D. Food tastes
  1. Very bad
  2. Bad
  3. Average
  4. Good
  5. Very good
F. Normally, I eat
  1. Less than one regular meal a day
  2. One meal a day
  3. Two meals a day
  4. Three meals a day
  5. More than three meals a day (including snacks)
H. Most of the time my mood is
  1. Very sad
  2. Sad
  3. Neither sad nor happy
  4. Happy
  5. Very happy



Add up the number s for each answer to get the total score. If your score is:

8-16 - You may be at risk for eating and appetite concerns. Talk to your doctor to see if a professional evaluation is right for you.

17-28 - You may have some eating habit and appetite concerns. Talk to your doctor about any eating habits or appetite concerns you might have

Greater than 28 - Good! You don't seem to have any eating habit or appetite concerns. Take this checklist with you to your doctor.

Source: New Screening Tool Detects Appetite Problems in Senior Adults.. American Dietetic Association, accessed June, 2011.

Source:  Healthline

Disclaimer: The Healthline Site, its content, such as text, graphics, images, search results, HealthMaps, Trust Marks, and other material contained on the Healthline Site ("Content"), its services, and any information or material posted on the Healthline Site by third parties are provided for informational purposes only. None of the foregoing is a substitute for professional medical advice, examination, diagnosis, or treatment. Always seek the advice of a physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Healthline Site. If you think you may have a medical emergency, call your doctor or 911 immediately. Please read the Terms of Service for more information regarding use of the Healthline Site.

Monday, October 28, 2013

Cool App: Grocery i Q Please Check It Out!


Cover art

It’s described as, grocery shopping made quick and easy with the features you expect from the #1 grocery shopping list app.

This is a great app; check it out at the Google Play Store, which is also Free!  Smile


Grocery i Q


Have a great day,


Tuesday, October 15, 2013

Cooks Corner: Sesame Salmon




Sesame Salmon, Photo AICR




  • 3 Tbsp. reduced-sodium soy sauce
  • 2 Tbsp. mirin (any sweet white wine maybe substituted)
  • 1/2 cup low-sodium chicken broth
  • 1/2 tsp. honey
  • 1 tsp. grated fresh ginger
  • 3 cloves garlic, minced
  • 2 tsp. cornstarch
  • 3 Tbsp. water


  • 1 large egg white
  • 2 Tbsp. cornstarch
  • 1 lb. (4, 4-oz.) salmon fillets
  • 2 Tbsp. sesame seeds, toasted
  • 1 Tbsp. sesame oil


  1. Whisk together soy sauce, mirin, broth, honey, ginger and garlic in saucepan. Set aside. In another bowl, whisk together cornstarch and water. Set aside.
  2. Whisk egg white and cornstarch in small bowl. Liberally brush skinless side of each fillet with egg mixture and sprinkle with seeds evenly, pressing gently to coat.
  3. Heat oil in large skillet over medium-high heat. Gently place fillets, seed side down, and cook until the seeds are golden brown, about 5 minutes. Very gently turn over and continue cooking through, about 3 minutes.
  4. Over medium heat, simmer soy sauce mixture, stirring constantly, about 2 minutes. Whisk in the cornstarch mixture and continue simmering until sauce thickens, about 1 minute.
  5. Spoon glaze over fillets. Serve immediately.

SOURCE:  AICR ; October 15, 2013 | Issue 474

Sunday, September 1, 2013

Cooks Corner: My Black Bean Salsa for Labor Day Weekend!



Black Beans_IMG_20130831_124700_614

© Photo: Anthony Sepe


Anthony’s Black Bean Salsa


1 Can of Organic Black Beans with Sea Salt

1/2 Red Onion, diced

2 cloves garlic, diced or 1 Teaspoon garlic salt

1 Teaspoon of Crushed Black Pepper

2 Tablespoons Chili Powder

3 Tablespoons Cumin

2 Tablespoons Olive Oil

1/4 cup of water

2 Tablespoons lemon juice

2 Tablespoons lime juice

1/4 cup Apple Cider Vinegar

2 Ripe Plum Tomatoes, Chopped

2 Teaspoons of bottled Cilantro or you can use fresh



Mix all ingredients in a metal bowl; chill at least a half hour for all flavors to marry.

Serve with a side of Wheat Thins or your favorite crackers.

Enjoy all-year-round, but particularly, this Labor Day weekend.

What special dish are you preparing for this Labor Day Weekend?

Take care,

Anthony Smile

Sunday, August 11, 2013




Thinking of skipping breakfast?

Consider the benefits you’re missing.  Breakfast foods (like egg whites, cereal etc.) are a quick and easy way to start your day with a boost of important vitamins and minerals.  And if you’d like to be more of a “morning person,”  studies show eating breakfast can improve concentration and reduce fatigue in the morning.  What’s more, eating breakfast may help with weight control by making us feel less hungry through the day.  Therefore, be good to yourself and take a few extra minutes to start your day out right!

Source: Wegman cereals

Monday, July 22, 2013

Healthy Buffalo Chicken Ranch Stuffed Mushrooms


Healthy Buffalo Chicken Ranch Stuffed Mushrooms


  • 3 boneless, skinless chicken breast tenderloins, chopped
  • 10 ounces white or button mushrooms, center stems removed
  • 1/4 cup non-fat, plain Greek yogurt
  • 1 clove garlic, pressed
  • 1 scallion, finely chopped (reserve green ends for garnish)
  • 1 teaspoon dried dill
  • 1/3 cup Frank's Red Hot Sauce (more or less to taste)
  • 1/4 cup gluten-free crackers or chips, crushed
  • 1/4 cup sliced bread and butter pickles
  • 1/2 teaspoon each, salt and pepper
  • 1 can olive oil cooking spray


  1. Preheat oven to 400 degrees
  2. Heat a medium skillet on medium heat. Spray with olive oil cooking spray and add chicken tenderloins. Season with salt and pepper to taste. Cook on medium heat for 4-5 minutes on each side until cooked through. Remove from heat and finely chop or shred with a fork. Transfer to a large mixing bowl.
  3. To the mixing bowl with the chicken, add the Greek yogurt, garlic clove, 1/2 chopped scallion, dried dill and Frank's Red Hot Sauce. Season with salt and pepper and stir until all ingredients are combined.
  4. Place the hollowed out mushroom caps open side up on a cookie sheet. Fill the caps with the chicken mixture. Sprinkle with gluten-free cracker crumbs and place in the oven at 400 degrees for 15-20 minutes. Remove from the heat and allow to cool for 5 minutes.
  5. Top with bread and butter pickle slices and garnish with chopped scallions.

Source: Recipe Rehab July 2013

Sunday, July 7, 2013

National Strawberry Sundae Day!

BY Anthony J Sepe

I gave a talk to teenagers at the hospital. I wanted to make the talk interesting and make the talk fun for them, too. My presentation was called: “THE TEEN MACHINE: Let’s Wrap-- & have a Smoothie!!! I decided to focus on the “strawberry” and not the sundae, in “National Strawberry Sundae Day.”  Therefore, we made several smoothie’s, and the following fresh Strawberry Pineapple Banana Smoothie recipe is my own original recipe, which I would like to share with you; however, when you use or print this recipe, please give proper attribution credit, © 2000-20013 Medical Nutrition Therapy Services Anthony J Sepe “Blog: From A Dietitian’s Perspective”  All rights reserved.



© Medical Nutrition Therapy Services, Recipe courtesy Anthony J Sepe, 2000-2013.


1. 4 Ice cubes, crushed

2. ½ cup strawberries

3. ½ cup crushed pineapple

4. ½ sliced banana

5. ½ c orange juice

6. ½ tsp. vanilla extract (optional)


Crush ice cubes in blender. Add strawberries, crushed pineapple, sliced bananas and orange juice to blender. Blend until smooth. Pour into glasses and serve; top with fruit.  Enjoy! Smile

Sunday, June 16, 2013

Happy Father’s Day; I Love You Dad

This article is reprinted from Father’s Day June 2009
by Anthony J Sepe

Dads facing new challenges

This post is in memory of my dad. I love you and miss you.

There is work; there is family; there is demand, which must be balanced. The third Sunday in June offers a predictable tradition: Dad’s favorite meal and maybe a necktie, aftershave and a card.

The challenges of fatherhood on the other hand, are changing at wrap speed. Parents’ roles overlap or flip-flop entirely. The marriage demands attention—and all that is going on in the anxiety-laden context of rising taxes, high fuel prices, and constant belt-tightening, and raising children.

Valuing family over career reflects a vital shift in attitude, but it appears that so much of men’s identification is packaged in being good providers for their families. Dad is more than an ATM. Dad is more than running to him when mom says ‘no.’ Dad is more than his laughter or joke or two, or three. Dad is special because he, too, brought life into this world. Lest we not forget: everyone of us face challenges, too. We face challenges about whether or not to make the proper choices to eat healthy, daily. Ask yourself: do I want this,which is healthy for me or do I want that, which is not so healthy for me. Only you know. Therefore, most of you know that Weight Watcher’s is very near and dear to my heart because I used to teach the program classes, and here is a Health-e recipe to help you on your way:


Baked Red Snapper

1 tablespoon olive oil, divided

4 (8 oz.) red snapper fillets

1 medium onion, thinly sliced into rings

2 plum tomatoes, thinly sliced

1 green bell pepper, seeded and thinly sliced


  1. Preheat oven to 375 degrees. Brush x9 baking dish with 1 teaspoon of the oil. Arrange the fish fillets in dish;brush with remaining 2 teaspoons oil. Arrange onion over fish; top with tomatoes and bell pepper.
  2. Cover dish with foil;bake until fish flakes easily with a fork, about 20 minutes.
  • Nutrition Information
  • 280 calories, 6.4g fat,1.4g fiber
  • Makes 4 Servings; 6 Points per serving
  • Source: Weight Watcher’s
  • Enjoy!

    Happy Father’s Day,


  • Thursday, June 13, 2013

    Salmon & Vegetable Oven Kebabs on Father’s Day!

    To celebrate Father’s Day and Men’s Health Week we’re bringing you the great flavor of barbeque without firing up the grill. These savory salmon kabobs are rich in omega-3 fatty acids, an anti-inflammatory fat linked to heart health. Colorful vegetables and a light, Mediterranean marinade add healthful phytochemicals and delicious flavor. Broiling in the oven helps cut down on the carcinogenic HCAs typically produced when grilling meat.





    • Juice of 4 lemons
    • 2 Tbsp. extra virgin olive oil
    • 4 garlic cloves, minced
    • 1 Tbsp. dried Italian seasoning
    • Sea salt and freshly ground pepper to taste


    • 1 lb. wild salmon, cut into 2-inch cubes
    • 4 small plum tomatoes, cut into quarters or 8 cherry tomatoes
    • 4 large whole mushrooms, stems removed, halved
    • 1 medium green bell pepper, deseeded, cut into 12 pieces
    • 1 medium yellow squash, cut into 8 pieces
    • Canola oil cooking spray
    • 4 skewers


    1. If using wooden skewers (in lieu of metal ones), soak them in water for about 30 minutes.
    2. In large mixing bowl combine juice, oil, garlic, seasoning, salt and pepper. Mix well and divide in half.
    3. Add salmon and vegetables to half of marinade and gently toss to coat pieces. Cover and marinate for about 30 minutes, occasionally rearranging pieces to ensure even coating.
    4. Preheat oven broiler.
    5. Spray large shallow baking dish. Remove skewers from water. Divide fish and vegetable pieces into 4 even portions. Arrange and distribute them evenly on skewers, being careful not to break the pieces.
    6. Place on baking dish. Brush with remaining marinade not used for marinating raw fish. Broil for about 5-8 minutes, brushing frequently with marinade. Carefully turn over kebabs and continue cooking for an additional 4 minutes, basting frequently until fish is done. Serve.


    Makes 4 servings.

    Per serving: 259 calories, 13 g total fat (2 g saturated fat), 9 g carbohydrate, 26 g protein, 2 g dietary fiber, 60 mg sodium.

    Source and Photo:  AICR; June 2013 Issue 456

    Friday, June 7, 2013

    Basic Caribbean Black Beans

    From the AICR Test Kitchen
    Contact: Alice Bender, (202) 328-7744

    from the
    American Institute for Cancer Research

    Enjoy classic Latin taste in a recipe that features the hearty and rich flavor of black beans. It’s quick and easy to prepare and packs a serious nutritional punch.

    Black beans are known by many names – including turtle beans and black kidney beans. Beans were one of the first foods to be gathered and domesticated over 8000 years ago. They were found from South America to the Northern reaches of what is now the United States. Somewhat sweet tasting with an almost mushroom-like flavor, they are filling, low in fat, and loaded with fiber.

    The addition of bell peppers provides a splash of color and a lively crunch to this recipe. They are loaded with antioxidants and vitamin C. Indeed, bell peppers have about twice the amount of vitamin C by weight as citrus fruits. And, since peppers come in a rainbow of colors, you don’t have to limit yourself to green and red for this recipe. Any color pepper works well.

    The tomatoes add to the richness of the mixture and its flavor. It’s the cumin, though, that gives this week’s recipe its distinctive Caribbean flavor. Hotter to the taste buds than caraway seeds, cumin imparts a taste that is somewhat sharp and slightly bittersweet. It pairs well with oregano and sage. The sage is especially intense, being one of the few culinary herbs that actually deliver a more concentrated flavor after drying than it does when fresh.

    This recipe makes a great dish for a quick lunch or dinner, perhaps pairing it with a wholesome sandwich on multigrain bread or serving over brown rice. Super fast to prepare, it makes great leftovers. Simply refrigerate and warm it up later.


    Basic Caribbean Black Beans

    • 1 Tbsp. olive oil
    • 1 large onion, chopped medium
    • 1/2 green bell pepper, diced
    • 1/2 red bell pepper, diced
    • 2 cloves garlic, minced
    • 2 ripe large tomatoes, diced (8 oz. can diced tomatoes may be substituted)
    • 2 (16 oz.) cans no added salt black beans, undrained
    • 1/2 tsp. cumin
    • 1/2 tsp. oregano
    • 1/4 tsp. sage
    • Cayenne or crushed red pepper, to taste
    • 1/4 cup finely chopped fresh cilantro

    Heat oil over medium-high heat in saucepan. Sauté onion, bell peppers and garlic until tender, about 5 minutes, stirring frequently. Add tomatoes and continue to sauté for an additional 2 minutes.

    Add beans, cumin, oregano and sage and stir in gently. Season to taste with cayenne pepper, if desired. Let simmer over low heat for 10 minutes, stirring gently and frequently.

    Sprinkle cilantro over beans and serve.

    Makes 6 servings.

    Per serving: 160 calories, 2.5 g total fat (0 g saturated fat), 27 g carbohydrate,
    9 g protein, 8 g dietary fiber, 20 mg sodium.

    Source and Photo:  AICR

    Thursday, June 6, 2013

    Bean Your Way To Health



    Three Bean Salad with Creamy Mustard Dill Dressing

    Three Bean salad

    • 1 cup canned chickpeas, rinsed and drained
    • 1 cup canned Great Northern beans, rinsed and drained
    • 1 cup canned kidney or red beans, rinsed and drained
    • 1/2 cup finely chopped red onion
    • 1 small red bell pepper, diced (optional)
    • 1 small green bell pepper, diced (optional)
    • 2 Tbsp. fat-free or 2 percent Greek yogurt
    • 1 Tbsp. low-fat mayonnaise
    • 1 Tbsp. coarse seed mustard
    • 1 tsp. lemon juice
    • 2 dashes hot pepper sauce
    • 1/2 tsp. salt
    • 1/4 tsp. ground black pepper
    • 2 tsp. extra virgin olive oil
    • 1/2 cup chopped fresh dill
    • 1/4 cup chopped flat-leaf parsley

    In mixing bowl, combine beans with onion and peppers, if using.
    For dressing, place in mini food processor the yogurt, mayonnaise, mustard, lemon juice, hot sauce, salt and pepper and whirl to combine. With the motor running, drizzle in oil. Add dressing to beans and mix to combine. If serving immediately, mix in dill and parsley. Or, cover the dressed beans and refrigerate for up to 8 hours, adding herbs just before serving.

    Makes 4 servings.

    Per serving: 230 calories, 5 g total fat (<1 g saturated fat), 36 g carbohydrate, 11 g protein, 11 g dietary fiber, 390 mg sodium.

    Source with photo:  AICR

    Saturday, June 1, 2013

    Garlic Scapes



    Garlic Scapes

    The harvest of fresh garlic highlights the garden events of June because most garlic sold at local supermarkets is grown in China. For true, local garlic, look to a farmers’ market. In the springtime, garlic growers sell garlic scapes, the twisty, curvy green shoot that springs forth from the garlic plant. The garlic scape must be pinched off to allow the energy for growing to be directed to the bulb of garlic and not used for the production of new seed.

    Garlic scapes have a rich garlic flavor and can be used in pesto and other dishes where a strong “green” garlic flavor is desired. Some farmers sell fresh “green” garlic which is different than the scape. Green garlic is the actual garlic plant harvested before the bulb is formed. Fresh, mature garlic bulbs are harvested in June or July and then cured for sale later in the year. When cured, garlic stores well in a cool, dry spot in your kitchen.


    Source:  Maggie Green, Kentucky Fresh Cookbook

    Saturday, May 25, 2013

    Bibb Lettuce with Fresh Chive Vinaigrette

    bibb lettuce


    Bibb Lettuce with Fresh Chive Vinaigrette

    Makes about 4 servings

    Lemon and chives complement one another. Usher in spring with this herb-filled dressing served on Bibb lettuce. Since chives grow out my backdoor I like to harvest them with a pair of kitchen shears. I also recommend slicing the chives with kitchen shears and not a knife because the scissors don’t smash the hollow chives but instead create a tidy crosswise cut.

    2 heads Bibb lettuce, cleaned

    Juice of one lemon (about 2 tablespoons)

    1 teaspoon Dijon mustard
    Pinch sugar
    1/4 cup snipped chives
    1/3 cup olive oil
    Salt and freshly ground black pepper

    Whisk lemon juice, mustard, and sugar together in a bowl. Add chives and slowly whisk in oil. Season to taste with salt and pepper. Gently tear the lettuce and place in a large salad bowl. Toss with half of the dressing just before serving. Serve the extra dressing on the side.


    Source:  -Maggie Green

    Thursday, May 23, 2013

    Reducing Salt Intake While Simultaneously Increasing Potassium




    Reducing Salt Intake While Simultaneously Increasing Potassium
    May. 1, 2013

    According to new research presented by the British Medical Journal (BMJ), cutting down on salt while simultaneously increasing potassium intake has the potential to produce major health and cost-related benefits worldwide. When a surplus of sodium is ingested without an appropriate counterbalance of potassium, the excess sodium content pulls water into circulation increasing total blood volume, and consequently pressure exerted against major vascular structures. When this acute effect becomes chronic, we see the progression of major cardiovascular diseases with an increased risk for myocardial infarction or stroke due (in part) to vascular damage and hormonal changes. A great deal of current evidence demonstrates that reducing salt intake lowers blood pressure and reduces the risk for heart disease. As it relates to the potential benefits of increasing potassium intake less has been conclusively determined, although low potassium consumption has been linked to elevated blood pressure.

    Due to current and previous investigations, the World Health Organization (WHO) has set a global objective to reduce dietary salt intake to 5-6 g (approximately one teaspoon) per person per day by the year 2025. The goal is to essentially reduce relative mean consumption among the adult population by 30%. The first study presented by the BMJ examined the effects of modest salt reduction on blood pressure, hormones, and blood lipids from 34 trials involving over 3,000 adults. It found a modest reduction in salt over the span of four or more weeks led to a significant reduction in blood pressure among individuals with both elevated and normal blood pressure values. These effects were demonstrated among various ethnic demographics. However, the researchers believe current recommendations "are not ideal" and say a further reduction to 3 g per day "should become the long term target for population salt intake." Similar results were found in a second analysis of 56 studies examining the relationship between blood pressure, blood lipids, catecholamine levels and/or renal function. The analysis showed that reduced salt intake lowers blood pressure and has no adverse effect on blood lipids, hormone levels or kidney function. Moderate quality evidence demonstrated the same positive effects among children. Lower sodium intake was also associated with a reduced risk of stroke and fatal coronary heart disease in adults. The authors concluded, "The totality of evidence suggests that reducing sodium intake should be part of public health efforts to reduce blood pressure and cardiovascular diseases, and will likely benefit most individuals.” A third study analyzed data on potassium intake and measures of health from 33 trials involving over 128,000 healthy participants. The results showed that increased potassium intake in itself reduces blood pressure among adults with no adverse effects on blood lipids, hormone levels or kidney functions. Higher potassium intake was linked to a 24% lower risk of stroke among adults and may also have a beneficial effect on blood pressure in children, but more data is needed for this population. As mentioned initially, the research team suggested that there could be notable synergistic benefits if the potassium increase was combined with a simultaneous reduction in salt intake.

    Source:  Health Fitness News

    Sunday, May 19, 2013

    Cook’s Corner: Chunky Guacamole



    Mash 3 Avocados; stir in 1/4 cup diced white onion, 1/2 cup each diced plum tomato and chopped cilantro, and 1 diced seeded jalapeno.  Add lime juice and salt to taste.


    Source:  Food Network Magazine May 2013.

    Sunday, May 5, 2013

    Mexican Takeout: Cinco de Mayo!






    Black beans


    Chili con carne






    huevos rancheros



    pico de gallo


    refried beans


    Sour cream



    tortilla soup



    Can you think of some others?

    Saturday, April 27, 2013

    Cooks Corner: Spicy Turkey Chili Recipe







    1 1/2 lbs. boneless skinless turkey thighs, cut into 1-inch pieces

    3 cloves of garlic minced

    1 medium yellow onion, diced small

    2 serano chiles, seeded and minced

    1 chipotle chile in adobo seeded and minced

    1 can( 28 oz.), whole peeled tomatoes, pureed

    2 Tbs. chili powder

    2 cans (15.5 oz. each) black beans drained and rinsed

    1 Tablespoon white vinegar

    1 tsp. coarse salt


    1. In a 5-6 quart slow cooker, combine turkey, garlic, onion, Serrano chilies, chipotle chile, tomato puree, chili powder, and 1 tsp. salt. Cover and cook on high until turkey is fork tender, 3 hours (or 6 hours on low.)

    2. Add beans and cook until warmed through, about 30 minutes more. Stir in vinegar and season with salt.

    SOURCE:  Everyday Food, a Martha Stuart Publication, March 2013

    Tuesday, April 23, 2013

    Chile Jam Chicken with Caramelized Sweet Potatoes & Peaches



    Photo Copyright Daphne Oz Media

    Chile Jam Chicken With Caramelized Sweet Potatoes and Peaches

    Serves 2


    4 skinless, bone-in chicken thighs

    Sea salt

    Freshly cracked black pepper

    2 tbsp. olive oil

    4 tbsp. chile jam (some of my favorites: Hell Fire Pepper Jelly from Jenkins Jellies or INNA Jam’s Plenty Spicy Jalapeno for heat seekers)

    Juice of 1/2 lemon

    Caramelized Sweet Potatoes and Peaches


    Pat the chicken dry and season both sides liberally with salt and pepper. Heat the oil in a large skillet over medium-high heat and arrange the chicken thighs insides (cast iron works really well to get a nice crispy crust). Brown the chicken on one side, giving the chicken time to unstick itself from the pan surface and form a good, crispy coating, about 10 minutes (you can give it some help with your tongs or spatula if needed). Flip the chicken thighs and brown for 6-10 minutes, or until you can insert a knife to the bones and clear liquid emerges.

    Lower heat to medium-low and spoon a quarter of the chile jam over each thigh. Melt the jam over the chicken and on all sides, using tongs to flip and swirl the thighs in the pan. Cook for 1 to 2 minutes to allow the jam to form a glaze. Remove the thighs to a serving plate and spoon the glaze on top. Scrape up any bits sticking to the bottom of the pan – these will be the crispiest and the first to go!

    Just before serving, squeeze fresh lemon juice over the chicken to brighten its flavors and heighten the sweetness and spice. Serve with Caramelized Sweet Potatoes and Peaches.

    Source: Daphne Oz/Dr. Oz Show April 2013


    Caramelized Sweet Potatoes and Peaches

    Serves 2


    1 tbsp. organic coconut oil, melted

    2 tbsp. pure maple syrup, room temperature (if it is cold, the coconut oil will solidify on contact)

    1/2 tsp. ground cinnamon

    Iodized salt

    1 medium sweet potato, scrubbed and cut into 1-inch chunks

    2 medium peaches, pitted and sliced into 4 wedges each

    1 medium sweet onion, peeled and quartered

    Preheat the oven to 450°F.

    In a small bowl, whisk the coconut oil, syrup, cinnamon and salt. Put the potato and peaches in 2 separate bowls. Pour three-quarters of the syrup mixture over the sweet potato and one-quarter over the peaches and toss. Spread the potato in an even layer in a large baking dish and roast for 10 minutes. Toss the potato and roast for 5 minutes more. Add the onion and roast for 15 minutes. Toss the potato and onion, add the peaches in an even layer and roast 10 minutes, or until the potato and onion are fork tender and the peaches have caramelized.

    Source:  Daphne Oz / Dr. Oz Show April 2013

    Thursday, April 18, 2013

    3-2-1 CAKE!





    Did you ever just wish you had a slice of your favorite cake-- at the given moment?  Now you can! 


    1. I box of angel food cake
    2. 1 box of your favorite cake mix
    3. 2 Tablespoons of water



    • Take a baggie and mix the angle food cake mix and your favorite cake mix together.
    • Get a coffee mug
    • Place 3 Tablespoons of the mixture into your coffee mug
    • Mix with 2 Tablespoons of water
    • Place in microwave for 1 minute; let stand and set a few minutes.
    • You now have your 3-2-1 CAKE!   

    Sunday, April 14, 2013

    Mom's last words inspire 85-pound loss

    In February 2010, Cherie Hart Steffen weighed 230 pounds and had a BMI of 40. Her size-20 clothing was starting to get tight when she realized she needed to make a change.



    By Jacque Wilson, CNN updated 7:04 AM EDT, Fri April 12, 2013

    CNN) -- "Hey, Precious."

    Cherie Hart Steffen turned toward her professor in the hall of their community college.

    "What?" she asked, sure she had misheard.

    "Precious -- you know, from the movie," he repeated.

    The students around them started laughing. Steffen could only stare in disbelief. He had just compared her to Gabourey Sidibe's obese character in the 2009 film.

    "It was like ... someone hit me with a frying pan on my head," she remembers.

    Her mind flashed back to just six months before, when she had gotten a life-changing call. It was June 2009. Her mother -- her best friend in the world -- was dying. Steffen drove all night in hopes of seeing her one last time.

    Sticking to weight loss goals

    LaVerne Hart managed to give her youngest daughter just two pieces of advice before succumbing to the cancer that had spread throughout her body.

    "Save money. Lose weight," Steffen recites, her mother's words forever etched into her brain.

    Steffen hadn't listened immediately. A herniated disk in her lower back had prevented her from working out; grief had made her turn to comfort food. In the months since her mother's death she had gained 30 to 40 pounds. But that moment with her professor was the last straw.

    "This is it," she thought, as the crowd around her dissipated. "Let's do this."

    A model's daughter

    Steffen's older sisters were naturally thin. They took after their mother, who had been a model. Steffen did not. She grew up "husky" and steadily gained weight throughout her teenage years.

    She and her mother fought constantly over her size. Hart would push her daughter to lose weight, but continued to buy junk food for the whole family.

    "Bless her heart, she didn't know how to really deal with it," Steffen remembers. "I'm eating what everyone else is eating. ... None of her other children looked like me."

    In desperation, Steffen tried everything from crash diets to extreme exercise to battle the bulge. At one point, she was eating fewer than 500 calories a day. She would lose weight for a short time and then put it right back on when real life won out.

    Shopping was miserable. "They don't really make large clothing that's attractive," she says. "Everything just looks like a tarp." She longingly watched as her friends tried on cute clothes and went on dates. Her first kiss was postponed until college.

    Eventually she carried 230 pounds on her 5-foot-3-inch frame.

    Slow and steady

    The humiliating "Precious" incident took place in January 2010. That night, Steffen got on her treadmill at home and walked for 10 minutes. It was rough, but she promised herself she'd do it again the next day. She was going to take the weight off no matter how long it took.

    Every day she walked just a little bit longer, a little bit farther. By year's end, she had lost 30 pounds and worked her way up to a jog. She still hadn't exercised outside her house, fearing embarrassment.

    She would be graduating soon with a degree in criminal justice, and thought she might make a good police officer. She started training for the fitness test, but a stress fracture in her tibia prevented her from attending tryouts at the academy.

    Depression crept in. Steffen thought about what she really wanted to do. She realized she was happy with her new health routine. Could she work in the fitness industry? She did some research and came across the National Academy of Sports Medicine's certified personal training program.

    What to look for in a personal trainer:
    1) Evaluate their education. Research their certification and make sure it's from a reputable source like NASM.
    2) Make sure their advanced specialization, like nutrition or bodybuilding, fits your goal.
    3) Interact with them -- a personality match will help with motivation.

    Personal training is a booming job field, says academy spokesman David Van Daff.

    "Everyone is aware there's an (obesity) crisis, an epidemic," he says. "People are trying a variety of different methods to improve their fitness levels, but they're not achieving success independently. They're recognizing they need a coach, a motivator, who will hold them accountable."

    Personal trainers provide clients with programs to achieve their goals, Van Daff says, whether that's weight loss, muscle building or overall fitness. The National Academy of Sports Medicine certification teaches everything from basic anatomy to kinesiology to motivational techniques.

    Van Daff loves to see people who have lost a significant amount of weight become trainers.

    "It's helpful for somebody in this industry if they can relate to their clients from a personal perspective," he says. "If you have a personal trainer who knows what it's like to be 20 or 30 pounds overweight ... it helps in gaining (the client's) confidence."

    Steffen passed her certification exam on her way to losing another 30 to 40 pounds. She designated 2012 as the year of running: She ran her first 5K in May and her first half marathon later that year. Toward the end of the year, she finally joined a gym and began to lift weights.

    "(I thought) I look good in my clothes, but do I look good naked?" she says with a laugh.

    Now she hits the gym five to six days a week to weight train and run. She also has cleaned up her eating habits.

    Steffen eats six small meals a day that almost always include protein, whether it's chicken, tuna, Greek yogurt or fish. She has a gallon of water on her desk at work. ("I'm constantly going to the bathroom," she says.) She's given up French fries and French bread, possibly her two biggest diet downfalls, although she gives herself permission to splurge during one meal a week.

    All her hard work has paid off. Steffen has lost 85 pounds and inspires others on her blog,

    Moving on

    About a year ago, Steffen ran into her old college professor, the one who had called her "Precious." She hadn't seen him since her graduation.

    Like a scene from a movie, Steffen dropped an orange and it rolled across the floor. Her professor picked it up as a million sentences ran through her head.

    "I had dreamed of this moment," she says. "I thought I was going to walk into his office and be like, 'Look at me now.'"

    Instead she simply said, "Thank you."

    "If he hadn't said that, none of this would have happened," she explains. "He still has no clue."

    For now, Steffen is working as a leasing consultant at an apartment complex. But she's studying to be a fitness nutrition specialist with the National Academy of Sports Medicine and hopes to eventually get enough clients to be a personal trainer full time.

    She also has her eye on a few bikini competitions, perhaps as a nod to her mother's modeling career. She imagines Hart would flip out if she saw her daughter now, and would immediately want to go shopping.

    "She would love that I listened to her and took her advice," Steffen says. "She would be really proud of me because I did it the right way."

    Saturday, April 13, 2013

    Seasonal Saturday!

    This spring try making some meals for your family using ingredients that are seasonal and local to your area:
    * Try fiddleheads and parsnips in the Northeast.
    * Experiment with asparagus, broccoli, and cauliflower down South.
    * Look for asparagus, morels, and rhubarb in the Midwest.
    * Pick up fava beans, fiddleheads, and rhubarb in the Pacific Northwest.
    * Enjoy avocados, artichokes, garlic scapes, and spring onions out West.
    * Cook with asparagus, garlic, and pea greens in the Southwest.

    With attribution to Maggie Green of the The Kentucky Fresh Cookbook

    Monday, April 8, 2013

    Roasted Vegetable Sandwiches with Zesty White Bean Spread!

    Roasted Vegetable Sandwiches with Zesty White Bean Spread

    Roasted Vegetable Sandwiches with Zesty White Bean Spread

    Serves 4

    To show how easy it is to adapt Bittman’s concepts and recipes, we used his blueprint for a VB6 sandwich (bread + a smear + vegetables) to create this one. The cumin and coriander used to season the vegetables are common spices in a number of global cuisines, so you can take the improvisation even further and add a dollop of salsa for Mexican flair, a spoonful of chutney for an Indian twist, a dab of harissa for Moroccan flavor, etc.

    Roasted Vegetables

    • 1 tsp. ground cumin
    • 1 tsp. ground coriander
    • 1 tsp. kosher salt or sea salt
    • ½ tsp. coarsely ground black pepper
    • 2 large zucchini, cut diagonally into ½-inch-thick slices (1 ½ lb.)
    • 2 medium red and/or yellow bell peppers, seeded, cored, and cut into eighths
    • 3 small onions, cut into eighths
    • 2 Tbs. olive oil
    Bean Spread
    • 1 tsp. olive oil
    • 2 cloves garlic, minced (2 tsp.)
    • 1 ½ cups cooked or 15-oz. can cannellini beans, rinsed and drained
    • 1 Tbs. lemon or lime juice

    1. To make Roasted Vegetables: Preheat oven to 375°F. Stir together cumin, coriander, salt, and pepper in small bowl. Set aside.

    2. Toss together zucchini, bell peppers, onions, and oil in large bowl. Add cumin mixture, and toss to coat.

    3. Divide vegetables between 2 baking sheets, and roast 30 to 45 minutes, or until tender and golden brown, turning vegetables once or twice and rotating baking sheets from top to bottom. Cool.

    4. To make Bean Spread: Heat oil in small skillet over medium heat. Add garlic, and cook 30 seconds to 2 minutes, or until translucent and fragrant. Add beans, and coarsely mash. Stir in 3/4 cup water, and cook 10 minutes, or until mixture is consistency of refried beans, stirring occasionally. Stir in lemon juice, and cool.

    5. To assemble Sandwiches: Spread 2 Tbs. Bean Spread on each bread slice. Top 4 bread slices with 1 cup Roasted Vegetables, 2 or 3 tomato slices, and 1/2 cup arugula. Place remaining 4 bread slices on top. Cut in half to serve.

    Source:  Vegetarian Times: April/May 2013 p.69

    Wednesday, April 3, 2013

    Passenger Weight Critical

    Provider: AP

    Airline Sets Prices by Passenger Weight

    Samoa Airline plans to start pricing tickets according to the weight of passengers and their bags. The airline first implemented the policy for certain routes last year and now plans on doing it for its new route to American Samoa. (April 3)

    What do you think of this?

    Tuesday, April 2, 2013

    Herbed Spanish Omelet



    Photo: AICR



    • 1 lb. potatoes, peeled and diced or shredded
    • 2 Tbsp. extra virgin olive oil
    • 1/2 cup diced red onion
    • 2 cloves garlic, minced
    • 2 Tbsp. finely chopped fresh parsley
    • 2 Tbsp. finely chopped fresh basil and chives
    • 4 large whole eggs, lightly beaten
    • 2 egg whites, lightly beaten
    • Salt to taste
    • Sprigs of fresh herbs to garnish (optional)


    1. Place potatoes in large pan. Cover with water. Bring to a boil and cook uncovered for 3 minutes. Remove from heat. Cover and let stand for about 10 minutes or until potatoes are tender, not mushy. Drain well.
    2. Heat oil in deep 10-inch non-stick skillet over medium heat. Add onion and garlic. Cook for about 8 minutes, stirring occasionally. Add potatoes and cook an additional 5 minutes.
    3. Add parsley, basil and chives to beaten eggs and egg whites. Season with salt if desired. Pour mixture over potatoes in hot skillet. Reduce heat and cook uncovered for about 10 minutes or until bottom of omelet is golden.
    4. If desired, brown top under toaster oven. Garnish with fresh herb sprigs. Serve immediately.
    Per serving: 260 calories, 12 g total fat (2 g saturated fat), 28 g carbohydrate,
    11 g protein, 2 g dietary fiber, 106 mg sodium.

    Source: AICR

    Sunday, March 31, 2013

    Happy Easter, Roasted Cauliflower Popcorn Veggies !


    Dreamtime Photo


    1 1/2 lbs. cauliflower florets, trimmed to bite-size pieces

    2 Tbsp. canola or olive oil

    4-5 tsp. Grated Parmigianino-Reggiano

    Preparation Methods:

    1.  Toss cauliflower in large bowl with oil;

    2. Season with salt and pepper or your favorite spices to taste.

    3.  Arrange in single layer on baking sheet.

    4.  Roast on center rack of oven about 15 minutes.  Carefully, turn half-way through baking.

    5.  Remove from oven; sprinkle with cheese.

    Nutrition Information:

    Each 4oz. serving contains:

    70 calories, 6g carb, 1g fiber, 3g protein, 5g fat (1g sat fat), 0mg cholesterol, 40mg sodium

    Source: Adapted from Wegmans Veggies

    Tuesday, March 26, 2013

    Steamy Secrets About Chicken: Steamed Chicken With Sun-Dried Tomatoes




    Photo: Kyle Dreier; food styling by Whitney Kemp


    Parchment paper or aluminum foil
    1/2 cup peeled, grated carrots
    1/2 cup unpeeled, grated zucchini
    1/2 cup unpeeled, grated yellow squash
    1/2 cup thinly sliced sweet onion or red onion
    1 Tbsp. minced fresh thyme
    1/2 tsp. kosher salt, divided
    1/2 tsp. ground black pepper, divided
    4 boneless, skinless chicken cutlets
    (4 oz. each, about 1/2 inch thick)
    12 oil-packed sun-dried tomatoes, drained,
    lightly patted dry
    2 tsp. balsamic vinegar (the thicker the better)
    2 tsp. olive oil

    Preparation Method:

    Parchment Paper Packets (En Papillote)

    Makes: 4 servings
    Serving Size: 1 packet
    Preparation Time: 30 minutes
    Cooking Time: 20 minute

    1. Preheat the oven to 450 degrees. Tear or cut the parchment paper into four 12- to 14-inch squares.
    2. In a medium bowl, mix the carrots, zucchini, yellow squash, onion, thyme, 1/4 tsp. of the salt, and 1/4 tsp. of the black pepper. Divide the vegetables equally among the
    parchment squares.
    3. Lay the chicken cutlets over the vegetables (a). Sprinkle the chicken with the remaining salt and black pepper. Place three sun-dried tomatoes on each piece of chicken. Drizzle each serving with the balsamic vinegar and oil. Pull one side of a parchment square over the chicken and veggies, and seal the parchment with narrow double folds (b). Place the parchment packages on a baking sheet.
    4. Bake the chicken for about 20 minutes or until cooked through. The packets may puff up slightly while cooking. Place the packets on individual dinner plates, and ask diners to carefully open their packets—hot steam will be released (c).

              A                        B                    C                       


    Per Serving: Calories 195, Fat 7 g (Sat. Fat 1.3 g), Carbohydrate 8 g (Fiber 2 g, Sugars 3 g), Cholesterol 65 mg, Sodium 340 mg, Potassium 520 mg, Protein 26 g, Phosphorus 180 mg
    Exchanges: Vegetable 1, Lean Meat 3, Fat 0.5

    Source: Diabetes Forecast

    Sunday, March 17, 2013

    Kitchen Nightmares: Gordon Ramsay Meets a Stubborn Greek Owner, but What Happens?




    Published - Mar 16 2013 09:27PM EST

    Rick Ellis, Original

    Gordon Ramsay comes to Seattle to visit a family-owned, Greek restaurant. The restaurant's neighborhood is changing and the owner refuses to adapt. A stubborn owner that won’t listen to reason? Sounds like just about every episode of Kitchen Nightmares.

    Kitchen Nightmares starring Gordon Ramsay airs on FOX Fridays at 8:00 pm ET.

    ‘We’re Not Asking You to Give Up, We’re Asking You to Change’

    Yanni’s Greek Restaurant was founded in 1984 and in 2007 the original owner passed away, turning the business over to his son Peter. In recent years the business has struggled as the neighborhood changed. That struggle brought out the worst in Peter, who takes it out on his wife and daughters, all of whom work at the restaurant.

    Before Chef Ramsay visits the restaurant he meets with Peter and gets the lowdown on the business. Peter tells Ramsay that his family isn’t as devoted as he is to the business and he worries that he’s not tough enough on everyone. I suspect Chef Ramsay won’t agree with his assessment. He talks with the family, who tells Gordon that Peter is in denial and was lying to him during the earlier meeting. Ramsay brings Peter into the discussion, and after a lot of yelling, Peter admits that he can’t change, even though it’s killing the restaurant.

    ‘The Only Thing That is Nine Out of Ten Here is the Pita Bread’

    It’s time to sample the food, which is almost always a low point in these shows. Chef Ramsay orders food, including a peculiar pumpkin hummus. He dislikes all the food, which is greasy and ill-prepared. And the more complaints Chef Ramsay has about the food, the angrier Peter gets back in the kitchen. After it’s all over Chef Ramsay talks to the family and Peter refuses to admit that he needs to change the menu or the dated 1980s decor. He seems incapable of changing anything and as Ramsay leaves the restaurant the family is still arguing over the issue.

    You Say Spoiled, I Say Extremely Aged

    It’s time for dinner service and you don’t have to be a psychic to predict that this won’t end well. As Chef Ramsay watches, Peter and daughter Alyse argue in the kitchen over the preparation of the food. But even worse, dishes are coming back, including one pork dish that was so tough the customer bent his fork trying to eat it. Chef Ramsay begins searching through the coolers and finds bowls of meat that are slimy and covered with mold. Both Peter and Alyse say they aren’t using that meat but it’s all a bit suspicious. As Ramsay unloads on them, Peter somehow figures out a way to blame everyone else for the issues without taking any responsibility. They shut down the restaurant and the evening ends with the family dazed and shattered.

    It’s Time For the New Yanni’s Greek Restaurant

    The next day the family arrives and Peter initially says they are ready to make the changes necessary. But it’s not long until he begins arguing that things aren’t as bad as Chef Ramsay claimed the previous evening. That starts a long argument that eventually ends with Peter asking Chef Ramsay to stay and help them. Peter reluctantly agrees to change the menu for the first time in 28 years and the next morning the family arrives to discover a new interior and a new menu. That night the dinner service is rough initially but Peter and Alyse learn to work together. The evening was a success and Peter tells Gordon Ramsay he’ll miss him. In the following weeks the business improves and the family learns to laugh again.

    Who watched this episode?  What did you think? 

    All the best,


    Thursday, March 14, 2013

    Cooks Corner: Thumbs-Up Barbequed Ribs for Slow Cooker

    free_60285-thumbs up



    2 Slabs pork spareribs 3-4 lbs. each)

    1/2 tsp. salt

    1/2 tsp. ground black pepper

    1 onion sliced

    1 jar (16OZ.) barbeque sauce



    Rub each side of spareribs with salt and pepper.  Cut ribs into serving portions.  Place ribs in broiler pan and broil 15 minutes or until browned.  Drain.  Put sliced onion in stoneware.  Place rib sections on top on onions, pour barbeque sauce on top.  Cover and cook on LOW 8 to 10 hours or (High: 4 to5 hours.)

    Monday, March 11, 2013

    SENSA ® for Men and Women—What do you think?

    Does it work?  Why does it work?  Have you tried it?  What do you think?  Let us know.



    Saturday, February 23, 2013

    A Sweet Morning Treat: Vanilla French Toast







    A Sweet Morning Treat: Vanilla French Toast

    1 large egg white
    1 whole egg
    1 teaspoon vanilla extract
    1 dash cinnamon, ground
    1 dash nutmeg, ground
    2 slice(s) bread, 100% whole-wheat
    2 teaspoons maple syrup (or confectioner's sugar)

    Heat a pan coated with non-stick cooking spray over medium heat. Whip together eggs with vanilla, cinnamon, and nutmeg. Soak bread in egg mixture. Place bread slices on skillet and cook 1 to 2 minutes each side or until crisp. Transfer to plate and top with drizzled maple syrup or confectioner's sugar.

    Number of Servings: 1

    Nutrition: Calories: 295, Total Fat: 7 g, Saturated Fat: 1.5 g, Cholesterol: 210 mg, Sodium: 450 mg, Total Carbohydrate: 38 g, Dietary Fiber: 4 g, Protein: 18 g

    Source:  Joy Bauer

    Sunday, February 3, 2013

    My Super Bowl Sunday Snack



    Dredge your wings or chicken cut-up into into flour( with some Herbs de Provance), and then dip into 3 beaten eggs and coat in Seasoned Italian Breadcrumbs mixture.  Place each piece into a Pyrex dish and bake in a 325 degree preheated oven for 1 hour.  When done, dip in your favorite sauce:  mustard, raspberry, ranch etc.…


    Source:  My own, but adapted from 50 wings Food Network.

    Wednesday, January 2, 2013

    Salad: Turn Over A New Leaf



    Salads: Turn Over a New Leaf

    Every salad you eat is an open invitation to try new vegetables, fruits, whole grains, beans, nuts and seeds.


    Replace nutrient-poor iceberg lettuce with greens that pack a more healthful punch. Mix and match greens to include:

    • Romaine
    • Endive
    • Oak leaf lettuce
    • Spinach
    • Red chard
    • Arugula
    • Watercress
    • Green and red leaf lettuce
    • Radicchio


    Combine your usual salad favorites with something you haven’t tried before, include:

    • Jicama: This crunchy Mexican vegetable has cream colored flesh and tastes like a sweet water chestnut. Peel and cut the flesh into sticks, half moons or shred it into your salad. It is high in vitamin C.
    • Jerusalem artichoke: Looking like a cross between a very lumpy potato and a piece of ginger, the Jerusalem artichoke has a similar texture to the jicama, but is not as sweet. Peel and cut into julienne strips or shred into salad.
    • Chayote: Also called Mexican zucchini, chayote resembles a green-fleshed pear with a crunchy texture and slightly sweet taste. Peel the thin skin and cut into chunks or sticks, or shred it over salad.
    • Daikon radish: Looking like a long white carrot, daikon is the Japanese radish. It has a sharp peppery taste and crunchy texture. Shred it over salads.
    • Fennel: Slice the bulbous bottom of this vegetable, which has a mild flavor similar to celery, and toss into salads alongside some orange slices.

    Fresh Fruit

    Adding fruit provides a surprising, sweet contrast with vegetables and greens. Don’t be afraid to try familiar favorites or exotic new fruits – just make sure to add them at the very last minute. Some fruits that pair particularly well with salads include:

    • Apples
    • Pears
    • Nectarines
    • Peaches
    • Berries of all kinds
    • Kiwi
    • Mango
    • Papaya
    • Starfruit
    • Pineapple
    • Orange
    • Grapefruit

    Nuts and Seeds

    A sprinkling of toasted walnuts or almonds are great standbys. You might want to try less familiar options like shelled pistachios, unsalted soy nuts or chopped hazelnuts in small amounts.


    Source:  ACIR