Cooks Corner: Sesame Salmon

 

 

Sesame Salmon, Photo AICR

 

 

Glaze

• 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

Salmon

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

Directions

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

Follower Sunday: Thank You Readership! London RD Shares Her Heart & Brings a Jalapeno Black Bean Burger to “From A Dietitian’s Perspective”

Renee Rogers

About Renee

Renee Rogers, RD, LDN. I am a registered and licensed dietitian passionate about nutrition, health, but most of all happiness.  I believe that what you put into your body affects how you feel, look, and go about your daily routines.  Improving your eating habits will improve your overall quality of life.  Therefore, I am devoted to teaching proper nutrition and educating on healthy habits, so people can go out and live the happy, healthy life they deserve. www.reneerogers.com

© Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Renee Rogers.

Yield: Makes 3medium-sized patties

Jalapeño Black Bean Burger

These easy to make burgers require few ingredients and are so delicious.

© Photo Courtesy Renee Rogers

Ingredients:

1) 1/4 cup dry rolled oats

2) 1/4 cup sliced almonds

3) 1 (15-ounce) can black beans, rinsed and drained (about 1.5 cups)

4) 1 tablespoon extra virgin olive oil

5) 2 carrots, peeled and grated

6) 1 jalapeño, seeded and minced

7) 2 tablespoons diced white onion

8) Dash of hot sauce (optional)

9) Sea salt and pepper to taste

Preparation:

1) Preheat oven to 350°F.

2) In a food processor, pulse raw oats and almonds until finely chopped. In a medium sized bowl, mash the black beans with a fork until thick and pasty. Stir in oat and almond mixture, grated carrots, jalapeño, onion, hot sauce, salt, and pepper. Form into 3 patties. Place patties on a baking sheet and bake for 25-30 minutes, flipping once.

Recipe Note: To grill: simply cut the baking time in half and grill for 8-10 minutes.

Nutrition Information:

Nutrition facts per serving (1 patty): 246 calories, 9 g total fat, 1 g saturated fat, 69 mg sodium, 32 g total carbohydrates, 8 g fiber, 11 g protein

© Photo Courtesy Renee Rogers

Carl Germano, RD, CDN & Chief Science Officer of Surgex Provides 10 Tips // BBQ Season Healthy Food Alternatives

• 10 Tips // BBQ Season Healthy Food Alternatives

 

Instead Of These BBQ Diet Busters, Try These Low Fat, More Calorie Friendly Alternatives!

• Instead of:     Beef Burger or Sliders with Cheese

Try:                Turkey Sliders with sliced tomato

• Instead of:     Franks on the Grill

Try:                Chicken Teriyaki Skewers

• Instead of:     Nachos with Cheese & Jalapenos

Try:                Baked Nachos with Guacamole, Tomatoes and Jalapenos

• Instead of:     Fried Cheese Bread Sticks

Try:                Sourdough Bread Bowl with Low Fat Spinach Dip and    celery, carrot

• Instead of:     French Fries

Try:                Baked Potato Skins with tomato/basil bruschetta

• Instead of:    Beef Chili with Shredded Cheese

Try:                Low Fat Turkey Chili with Black Beans, Corn & Salsa

• Instead of:    Fried Buffalo Wings with Ranch dip

Try:                Baked Chicken Wings with hot sauce dip

• Instead of:    Regular Pizza

Try:                Whole Wheat Margarita Pizza

• Instead of:    Chips, Cookies & Brownies Platter

Try:                Air Popped Popcorn, Oat Pretzels, Fresh Fruit,

• Instead of:    Beer, Soda, Juice

Try:               Flavored Seltzer and Water

 

Source:  Carl Germano, RD, CDN  is a registered, certified clinical nutritionist appointed as Chief Science Officer for SURGEX.

With over 27 years of experience using innovative, complementary nutritional therapies in private practice, he has dedicated his efforts to research and product development for the dietary supplement and medical foods industries, where he has been instrumental in bringing unique nutritional substances and formulations to the health/dietary supplement industry.

 

Have a great day,

Anthony

6–Easy Ways to conquer Stress-Related Cravings !

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

Christine Gerbstadt, MD, RD

is a spokesperson for the

American Dietetic Association.

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

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

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

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

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

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

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

 

100 Healthy Snacks to Reach For

Studying can be hard work, and you’ll need some serious brain fuel to get you through acing that exam and breezing through getting your degree. Yet the foods many students reach for when they’re deep in a study session are often not only unhealthy, but not exactly ideal choices for energy, concentration and boosting your brainpower. Instead of going for salty, sweet or fatty snacks — however satisfying they may be — try these healthy alternatives instead. Your grades, your brain and your waistline will thank you.
Instead of Potato Chips
Those crispy taters are delicious, but these snacks are healthier and pack more of a nutritional punch. Plus, they’ll still give you that crunch you’re looking for.

1. Popcorn. As long as you don’t go for the super buttery version, popcorn can be a delicious and incredibly satisfying alternative to chips.
2. Kale Chips. They might not sound appealing, but give these crisps a try. They not only taste good, but are loaded with nutrients.
3. Veggies. Baby carrots, sugar snap peas, celery and bell peppers offer up a crisp, crunchy snack that’s full of the stuff your body needs.
4. Pita Chips. You can make or buy whole grain pita chips that are healthier than potato chips, but still pretty delicious.
5. Salted Cucumber Slices. Cucumbers are an excellent choice for giving you that crunch you crave. Add a little salt (maybe some spice) and you get a great study snack.
6. Ants on a Log. Bring back your childhood with this snack that offers up a serious crunch and some protein to power your brain.
7. Whole Wheat Pretzels. Whether you go for the soft version or the crunchy, these snacks are better for you than chips, in moderation of course.
8. Almonds. Roasted almonds are an excellent source of protein and fiber, making them perfect for study snacking.
9. Cashews. Go for the unsalted version and you can enjoy all the healthful benefits of this nut without any of the drawbacks.
10. Trail Mix. If you don’t want to eat plain nuts, mix them up with dried fruits and pretzels to make your own healthy trail mix.
11. Whole Grain Crackers. Skip those weak crackers and go for the whole grain, fibrous ones instead. They’ll do a better job filling you up and they’re better for you to boot.
12. Sunflower Seeds. If you want to mindlessly chew on something while you study, these small seeds are a great choice.
13. Peanuts. Grab a handful of peanuts while you’re studying to get a quick energy boost from this protein-loaded nut.
14. Fruit Chips. There’s more than one way to eat fruit; in this chip form they may make you not even miss the potato kind.
15. Veggie Chips. If you just really need to eat some kind of chip, choose a healthier alternative. Veggie chips have more nutrients and can be even better for you if they’re baked.
16. Pickles. Pickles are loaded with sodium, it’s true, but if you only have a couple they’re a healthier, lower calorie snack than chips by far.

Instead of Unhealthy Dips and Spreads
Just because you’re not loading stuff up with heaps of Cheese Whiz and ranch dressing doesn’t mean you have to go without. Try these healthier options instead.

1. Salsa. Whether you buy it at the store or make up your own, this sassy sauce offers up vitamins without being short on taste.
2. Hummus. Made with chickpeas, this Middle Eastern treat is the perfect accompaniment to some pita chips or veggies.
3. Guacamole. Avocados do have a lot of fat, but it’s the good kind. Whip up some guac to get your study party started.
4. Bean Dip. Beans are a rich source of protein, and can be fun to eat in dip form.
5. Low-Cal Spinach Dip. Spinach dip isn’t known for being particularly healthy, but this recipe isn’t too bad. Plus, it’s full of nutrient-rich spinach.
6. Mustard. Dip pretzels and other snacks in this vinegary and salty condiment for a tasty treat.
7. Greek Yogurt. Never thought of using yogurt as a dip? Well it’s never too late to start. Put it on cucumber for a cool late-night treat.
8. Fruit Salsa. Salsa doesn’t have to be spicy and savory. Try out a fruit salsa for a sweeter alternative.
9. Low Fat Dressing. If you just can’t go without dressing, choose a low-fat or low-cal version of your favorite.
10. Neufatel Cheese. Instead of loading up your bagel with cream cheese, choose this healthier, but just as tasty, alternative instead.

Instead of Pre-Packaged, Processed Snacks
These snacks may be convenient, but they’re often packed with sodium, sugar and a wide range of chemicals. Opt for something a little more natural instead.

1. Cheese. Whether you go for the string cheese or the simple cheese wedges, low-fat cheese, especially the natural kind, is a great snack offering up a host of vitamins and some great protein.
2. Broccoli. Dipped in a tasty sauce, this green veggie packs a powerful nutritional punch.
3. Cantaloupe. This melon not only tastes great, but is a much healthier alternative to those fruit snacks.
4. Olives. Need something salty? Try olives instead of chips or crackers.
5. Tomato Slices and Olive Oil. Tomatoes are packed with lycopene and a wealth of other vitamins -and can be pretty darn satisfying with a little olive oil on top.
6. Grapefruit. This pucker-inducing fruit may not be the easiest to eat, but it’s a great super food to enjoy any time of the day.
7. Sugar Snap Peas. These sweet peas are easy to store and provide a delicious crunch, not to mention some serious nutrition to fuel your brain.
8. Edamame. These soybeans are a great source of protein, low in calories and just plain tasty– a perfect trio.
9. Cottage Cheese and Pineapple. Get the benefits of protein-filled cheese with the zing of a citrusy fruit in this snack.
10. Kiwis. Sliced in half and taken in with a spoon, these fun green fruits are not only, healthy but fun to eat too.
11. Melon Balls. Watermelon, cantaloupe, honeydew and other melons are sweet and delicious and can be perfect snack foods in this simple spherical form.

Instead of Candy
If you’ve got a sweet tooth, there are healthier places to turn than an economy sized bag of gummy bears. Beat the sweet with these healthy choices.

1. Fruit Salad. A mix of fruits like strawberries, raspberries, grapes, bananas and other great healthy snacks can be a great way to meet the needs of your sweet tooth without going overboard on sugar and calories.
2. Dark Chocolate. Provided you have just a small amount, dark chocolate has healthy antioxidants that make it better for you than its more sugary cousin, milk chocolate.
3. Granola Bar. With tasty morsels of fruits inside, these treats are salty and sweet in one.
4. Dried Apricots. Dried fruits like apricots are a great way to feel like you’re eating candy while still getting the vitamins from fruits.
5. Strawberries. They may not always be in season, but when they are these small fruits are the perfect alternatives to unhealthy candies.
6. Orange Slices. Next time you’re craving fruity candy, pick up an orange instead. It’s full of vitamin C which can help ensure you stay healthy enough to make it through your semester.
7. Fresh Raspberries. They’re easy to eat, tasty and pretty good for you too, so don’t pass up these awesome berries.
8. Raisins. Dried fruits like raisins are perfect to keep on hand in your dorm room, as they’ll stay fresh for months and are a great, easy snack.
9. Blueberries. Blueberries aren’t called a super food for nothing. They’re full of antioxidants and vitamins that will make your body happy.
10. Cherries. Cherries are easy to eat, delicious and they taste like a whole host of candies so you won’t even miss those sugary treats.
11. Pomegranates. Think of pomegranates as candy that grows on trees, as their tiny, gem-like seeds provide the perfect healthy and sweet snack.
12. Fruit Leather. Instead of a fruit roll-up, opt for this healthier flattened fruit.

Instead of Soda
You’ve got to wash all those tasty study snacks down with something, right? Instead of a sugary soda, try these options for healthier refreshment.

1. Water. Water has no calories, and it provides the hydration your body needs to give you better concentration and memory. What drink could be better than that?
2. Cranberry Juice. Go for real cranberry juice, not cocktail, for a full-on antioxidant beverage.
3. Skim Milk. Unless you’re lactose intolerant, milk can provide your body with protein, calcium and other vitamins it needs.
4. Orange Juice. A glass of OJ is a great way to boost your vitamin C levels and stave off illness.
5. Soy Milk. If you can’t drink milk, soy milk is a great, healthy alternative.
6. Tea. Need to stay awake? Try out some tea. Green and black varieties are said to be extremely beneficial to your health.
7. Coffee. Coffee, when had in moderation, is a better way to get a caffeine fix than soda.

Instead of Ice Cream
These healthy alternatives to ice cream will see you through your studies without all the fat and calories.

1. Fat Free Yogurt. Yogurt comes in a wide variety of flavors, even chocolate and cheesecake, and is a much healthier alternative to ice cream.
2. Fruit Smoothie. Blend up fruit, milk and yogurt to make one of these tasty treats.
3. Frozen Grapes. Frozen grapes will give you the chill you’re looking for with very few calories and no fat.
4. Fruit Popsicles. If you need a sweet frozen treat, one of your best bets is a whole fruit frozen popsicle.
5. Parfait. Top yogurt with fresh berries and some granola and you’ve got yourself a healthy alternative to an ice cream sundae.
6. Frozen Banana with Nuts. Dip a banana in honey, roll it in nuts and stick it in the freezer for an amazing treat that’s good for you too.
7. Applesauce. Applesauce, especially the unsweetened kind, is pretty good for you, containing plenty of vitamin C, fiber, and potassium.
8. Frozen Yogurt. If you are looking for something healthier that’s as close to ice cream as possible, seek out frozen yogurt. While it’s not perfectly healthy, it’s definitely better for you than ice cream.
9. Chocolate Mousse. Chocolate mousse does contain a fair amount of sugar, but it’s also considerably lower in calories and fat than ice cream.

Instead of Cookies and Cakes
Replace those Oreos and Chips Ahoy with these delicious and health-friendly alternatives.

1. Rice Cakes with Peanut Butter. Rice cakes alone might be a bit bland, but dress them up with a nut butter to make them super delicious.
2. Graham Crackers. A few graham crackers are a much better choice than most cookies, especially if you eat the whole grain kind.
3. Bran Muffin. If you need a quick pick-me-up, a bran muffin is the perfect choice. It will keep you full and give you the energy to keep studying.
4. Fig Newtons. If you simply must have a cookie, choose one like Fig Newtons. While these cookies contain some not-so-good things, they also have real fruit that offers more vitamins than their chocolate chip counterparts.
5. Apples and Almond Butter. Apples on their own are good for you, but paired with a great protein source like almond butter, they’re even better. Plus, both the apple and the almond butter will help you wake up and stay alert to study.
6. Fruit Cup. Look for fruit cups that are in water, not syrup, for a tasty, healthy and easy treat.
7. Banana Bread. If baked goods are what you crave while studying, consider picking up some banana bread instead of cookies.
8. Carrot Bars. Made with real shredded carrots, these bars can be a great source of vitamins and fiber.
9. Cereal Bar. Cereal bars made with whole grain cereals are your best healthy bet if you’re looking for a convenient snack.
10. Sugar Free Jell-O. Does it contain a wealth of vitamins and minerals? Nope. But it does have no sugar and few calories, and that’s more than you can say for cookies or cakes.
11. Kashi Cookies. If you simply must have a cookie, go for one that attempts to be a little healthier. The Kashi brand contains flaxseed and other whole grains to give this junk food a boost.

Instead of Frozen Foods
While there are some healthy frozen foods out there, the kinds you likely have in your freezer (frozen pizzas, chicken nuggets) aren’t the best for you. Try these snacks instead.

1. English Muffin Pizzas. Don’t heat up a whole frozen pizza if you’re hungry. Make a smaller, healthier English muffin version instead.
2. Pita Pizza. Don’t have English muffins? Whole grain pitas work just as well for constructing a more nutritious pizza in minutes.
3. Tuna. Put some tuna on top of whole grain crackers to get loads of protein.
4. Hard Boiled Egg. A hard-boiled egg with salt and pepper is good for you, offering protein you need to keep going.
5. Side Salad. Instead of snacking on unhealthy foods, why not whip up a salad? It’s easy and can be tasty too.
6. Seaweed Salad. Pick up some seaweed salad at the store for a study snack. It might be a funny color, but it’s full of great nutrients. Just watch out for the sodium– it contains a good amount.
7. Oatmeal. Instant oatmeal is easy to make, fills you up and keeps you healthy.
8. Lettuce Wraps. Use lettuce to wrap up other veggies, low-fat meats and other healthy treats.
9. Corn on the Cob. Eat it fresh if it’s in season or find it frozen if it’s not.
10. Whole Grain Toast. Toast, topped with a whole fruit jam or peanut butter, can be a great snack that only takes minutes to make.

Instead of Fast Food
Seeking out a mini-meal to keep you going strong through your studies? Well, skip the fast food fare and make these healthier options at home.

1. Whole Grain Cereal. Pair a healthy cereal with some skim milk for a meal that will fill you up without filling you out.
2. Whole Wheat Bagel. A bagel can be an easy way to get in some whole grains– just make sure you don’t go overboard with toppings.
3. Turkey Wrap. Turkey is one of the healthiest lunch meats out there, so combining it with a whole wheat tortilla, veggies and some mustard is an excellent way to snack smart.
4. Baked Potato. A baked potato topped with salsa will meet all your study snacking needs. Eat the skin for an extra vitamin-laden boost.
5. Black Beans and Salsa. This snack is simple to make at home. Rinse off a can of black beans, heat them and top with salsa and guac for a healthy treat.
6. Sweet Potato Fries. When baked, you can get your fries fix with far better health with sweet potato fries.
7. Whole Wheat Pasta. A small bowl of whole wheat pasta with marinara sauce makes for a balanced and healthy snack or meal.
8. Veggie Pocket. Load up a pita with all kinds of veggies, from cucumbers to sprouts, top with mustard or a vinaigrette, and you’ve got yourself a killer snack.
9. Low-Fat Quesadilla. Low-fat cheese and veggies help make this snack one that’s healthy and you crave. 
10. Low Sodium Soup. Heat up a small bowl of soup to get some veggies, protein and other healthy stuff to keep you going.
11. Soft Taco. Using whole grain tortillas, turkey instead of beef and topping with extra veggies makes this snack a winner in the health department.
12. Multigrain Waffle. Pop a whole grain waffle into the toaster, top it with fruit and you’ve got an enviable study snack on your hands.
13. Sandwich on Whole Wheat. Instead of getting a burger, make yourself a healthy, old-fashioned sandwich instead.
14. Omelet. If you’ve got your own place, practice your cooking skills by making a healthy omelet for a snack.

SOURCE:  Associates Degree dot Com
Have a great day,
Anthony

Thank You Readership! Guest-ProChef II, and Registered Dietitian, Judy Doherty Shares Culinary Skills with Bloggers at “From A Dietitian’s Perspective” for Cerebral Palsy

By Anthony Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  For those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you.  It is my pleasure to introduce to you this week, my colleague, Judy Doherty, PC II, RD, and her recipe:  “Spinach and Orange Salad.”

 

      Judy Doherty, P C II, RD

Judy Doherty is the Chef and Publisher of Food and Health Communications.  Judy became interested in cooking at an early age, when she helped her grandmother in the kitchen.

She graduated 2nd in her class from the Culinary Institute of America.  Judy attended the Fachschule Richemont in Lucerne, Switzerland, where she studied pastry arts and baking.  She has many awards including the prestigious American Culinary Federation Gold Medal.  She has ProChef II Certification from the CIA.

Food and Health communications is a private publishing company that is dedicated to making nutrition education look and taste great.  They have been in business for more than 17 years and have a wonderful site at www.foodandhealthcom.

 

Baby Spinach and Orange Salad

Ingredients:

1. 1/2 pound fresh baby spinach
2. 3 medium-sized oranges,peeled and diced*
3. 1 cucumber, sliced
4. 1/2 cup red onion, sliced thin
5. 1/3 cup walnuts, chopped and toasted
6. Black pepper to taste
7. Balsamic vinegar to taste

*can also use 2 cups canned
mandarin orange segments

Directions:

1. To assemble the salad,
put the spinach, oranges,
cucumber, onion and walnuts
in a large salad bowl.

2. Cover and refrigerate, up
to 12 hours, before serving
if necessary.

3. When ready to serve, toss
all ingredients to combine.

4. Allow everyone to top
their own salad with black
pepper and balsamic
vinegar.

Chef’s Notes:

An attractive way to serve
this salad is to arrange on a
large platter and drizzle with
balsamic glaze. Garnish with
fresh orange segments.
You can buy the balsamic
glaze ready made or it is
easy to make it yourself:
Take 2 cups of balsamic
vinegar and simmer lightly
for 20 minutes on the top
of the stove until you have
about 1/2-3/4 of a cup – less
than half the amount left.
The vinegar will be thick so
it can lightly cover the back
of a spoon. Cool and store
covered at room temperature
until ready to use. It is great
on salads or in marinades.

 

Nutritional Information:

Servings:
Serves 6. Each serving: 1
1/2 cups.
Total Preparation & Cooking
Time:
10 min. (10 Prep, 0 Cook)
Per Serving:
Calories: 98, Total Fat: 4g,
Saturated Fat: 0g, Trans
Fat: 0g, Cholesterol: 0mg,
Sodium: 48mg, Carbohydrates:
14g, Dietary Fiber:
5.5g, Sugars: 10g, Protein:
3.5g
Diabetic Exchanges:
Fruit: 1.0
Vegetable: 1.0

Stop by and visit Judy .

Thanks for reading today,

Anthony

Thank You Readership! Guest-Chef & Registered Dietitian Roberta Schwartz Wennik Brings Vegas to Your Kitchen with Spin-A-Recipe® Slot Machine

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, Roberta Schwartz Wennik, M.S., RD, and her recipe:  “Chicken in Tart Cherry and Rosemary Sauce over Wild Rice Waffles.”

 

ABOUT ROBERTA SCHWARTZ WENNIK, MS, RD

Roberta Schwartz Wennik, M.S., R.D., is a registered dietitian, culinary nutritionist and a trained MBTIÒ (Myers-Briggs Type Indicator®)  practitioner. She also is the author of numerous books, including Is Your Personality Type Making You Fat? (visit www.advantagediets.com for more information), Boomer’s Guide to Getting the Weight Off For Good, and Your Personality Prescription, as well as a freelance writer for popular magazines and a former newspaper columnist. As spokesperson for a national brand, she has appeared on television and radio. She is included in Who’s Who of American Women, Who’s Who of American Inventors (having received a patent for a unique nutrient monitoring system called Drawing the Line on Calories, Carbs, and Fat), and Who’s Who in Medicine and Healthcare. In her free time, Roberta volunteers her time with the Snohomish County Literacy Group.

Roberta’s latest endeavor is Spin-a-Recipe®, what she likes to call a “Vegas experience in your kitchen”. Play the recipe slot machine at www.spinarecipe.com to select healthy recipes and ingredients. Spin again and create hundreds of variations of each recipe. The following tasty and healthy recipe, “Chicken in Tart Cherry and Rosemary Sauce over Wild Rice Waffles “ was created on the slot machine. Enjoy. Do visit and take a spin for delicious nutritious dishes done your way!

 

 

Waffles:
1 cup cooked wild rice
1 3/4 cups all-purpose flour
1 tablespoon sugar
1 tablespoon baking powder
1/2 teaspoon salt
1 1/2 cups milk
2 whole eggs
4 tablespoons canola oil
Vegetable oil cooking spray

Chicken and Sauce:

1 pound chicken breasts

1 tablespoon extra-virgin olive oil

Salt and freshly ground pepper

3-4 sprigs fresh rosemary leaves (allow extra if plan to garnish with a sprig on each plate)

1/3 cup dried tart cherries (e.g. Montmorency)

2 tablespoon canola oil

2 scallions, chopped
1 carrots, peeled and chopped
2 (15-ounce) cans reduced-sodium chicken broth
3 tablespoons water
2 tablespoons cornstarch
3 tablespoons fat-free or regular half-and-half
Salt and freshly ground pepper

Cooking Instructions:

1. Preheat oven to 400 degrees F.
2. Prepare wild rice according to package instructions.  Cook until tender but not so long that the kernels burst their shells.  Drain well.
3. Meanwhile, rub the chicken breasts with olive oil and then the kosher salt and freshly ground pepper.
4. Place in a foil-lined baking pan and cook in the oven until cooked through and tender.
5. Remove from the oven and let stand for 5-10 minutes. Pull meat apart with forks into shreds.
6. Waffles:  Whisk all the dry ingredients together in a mixing bowl.  Whisk together all the wet ingredients in another bowl (except the vegetable oil cooking spray).  Pour the wet ingredients over the dry ingredients, gently whisking until just combined.  Fold in the wild rice.  Follow waffle iron manufacturer's instructions to cook, greasing with the vegetable oil cooking spray.  Keep cooked waffles warm while you prepare the rest of the dish.
7. Gravy: In a medium saucepan, heat the canola oil over medium-high heat.  Sauté the chopped scallions and carrots until they take on a bit of color.  Add the chicken broth and rosemary.  Simmer for 15 to 20 minutes or until the vegetables are tender and the broth has taken on a deep flavor from the rosemary.
8. Strain the broth and then return to the heat.  Add the tart cherries.  Continue to simmer until the fruit has softened and plumped.  Season to taste with salt and freshly ground pepper.
9. Stir together the water and cornstarch.  Add to the broth and continue to stir until well incorporated.  Continue to cook until the sauce thickens.
10. Finish the sauce off with the cream, continuing to cook a minute or two to heat the cream.  Stir the chicken shreds into the sauce.
11. To serve:  Place a waffle on each dinner plate.  Top with the chicken mixture and serve.  Garnish with a sprig of rosemary, if desired. 

Enjoy!  Be sure to stop by and visit Roberta.

Thank you for reading,

~Anthony

Cooks Corner Recipes : Use Fresh Pumpkin for Cheesecake

  

Broaden you baking horizons and use fresh pumpkin this year. It's easier than you think. There's no time to waste; pumpkins are in the store now. Save the pumpkin seeds and place them on a cookie sheet with foil and top them with your favorite spices and herbs and bake them—Yum, Yum.

Here's How:

1. Rinse pumpkin.

2. Place in the microwave.

3. Microwave on high for 2 minutes.

4. Remove from oven.

5. Pierce entire pumpkin skin deeply with a fork or metal skewer.

6. Microwave on high for another 2 to 4 minutes.

7. Remove from oven and wrap in foil.

8. Let stand for about 5 minutes.

9. Slice open the pumpkin.

10. Remove seeds.

11. Scrape-out pulp.

12. Mash pulp.

 

Ms Pellegrini from About.com states that this pumpkin cheesecake recipe has a gingersnap crust, robust pumpkin flavor, and a smooth, creamy texture.

Ingredients for Pumpkin Cheesecake

To make pumpkin cheesecake, you’ll need:

· 1 1/4 cups gingersnap crumbs (about 10 oz)

· 4 tablespoons butter

· 2 lbs very soft cream cheese

· 1 1/2 cups sugar

· 3 tablespoons all-purpose flour

· 1 cup pumpkin puree, not pumpkin pie filling

· 2 tablespoons pumpkin-pie spice

· 1 tablespoon vanilla extract

· 1/2 teaspoon salt

· 4 large eggs, room temperature

Prepare Oven and Pan

Spray a 9-inch springform pan with nonstick cooking spray and preheat the oven to 350 degrees Fahrenheit.

Create Cheesecake Crust

Combine the gingersnap crumbs with ¼ cup of granulated sugar. Melt the butter in the microwave, then stir in the butter until the crumbs are moist and start sticking together. Pour the crumbs into the springform pan and press them into an even layer in the bottom. Don’t worry about going up the sides of the pan. Bake the crust at 350 degrees for 10 minutes. Once it’s done, turn the oven down to 300 degrees Fahrenheit.

Make the Cheesecake Filling

While the crust is baking, make the filling. Put the cream cheese in a mixing bowl and beat it on medium speed until it’s really smooth. Scrape down the sides often to get any chunks of cream cheese incorporated. It’s important to get the cheese really smooth now, so we don’t do any unnecessary mixing later on.
Add the remaining 1-1/4 cup of granulated sugar and beat until smooth. Your cream cheese mixture should be lump-free by now, and once the sugar is added it’ll start to loosen up and look more liquid. Add the flour, beating until it’s just incorporated.
Then add the pumpkin puree, vanilla extract, salt, and pumpkin pie spice. Mix on low speed until they disappear into the batter. Don't forget to keep scraping down the mixer bowl.
Now it’s time to add the eggs. We want our cheesecake to be perfect, without any cracks, so it’s really important to not beat the mixture too much once we start adding eggs. We don’t want to beat in any extra air that may cause the cake to crack. Add the eggs one at a time, on low speed, beating just until the egg disappears into the cheesecake.

Pour Filling In and Bake Cheesecake

Once everything is mixed, pour the filling onto the baked crust and put the cheesecake on a baking sheet. Bake at 300 degrees for 45 minutes. After 45 minutes, turn the oven off, but don’t take the cheesecake out! Let it sit in the cooling oven for an additional 2 hours, without opening the door. This long, low baking time and gradual cool-down will give your cheesecake a great texture.
After the 2 hours is up, take it out of the oven and let it cool completely. Cover the top and refrigerate it overnight, or until it is firm to the touch.
The next day, carefully unmold it from the springform pan. It should slip out pretty easily, but you can use a knife to free it if you need to.

Serving Pumpkin Cheesecake

Cut it into slices using a large sharp knife, rinsing it when you need to to get the cleanest cuts. This cheesecake is best served at room temperature.
You can top it with a little whipped cream, or vanilla ice cream, but the truth is, it’s so rich and flavorful, it’s excellent served plain. I guarantee this is the best pumpkin cheesecake you’ll ever make.

Source: About.com

Happy pumpkin carving and cutting, and thanks for reading my blog today!

~Anthony

COROWise™ Spicy Orange Chicken

 

Serves:  4

INGREDIENTS:

1. 1/2 Cup Minute Maid® Premium Heart Wise® Orange Juice
2. 1 tsp. Kosher salt
3. 1/4 tsp. Cayenne Pepper, ground
4. 1 lb. boneless, skinless, chicken breast

PREPARATION:

1. Mix all marinade items together in a resealable plastic bag.
2. Place chicken in marinade for 3 hours, or refrigerate overnight.  reserve marinade after chicken is removed.
3. Preheat oven to broil.  Cook chicken 4 minutes per side 3 – 4”  from broiler.
4. Meanwhile, heat remaining marinade to boiling in a small saucepan until it thickens slightly, stirring occasionally.
5. Serve thickened marinade over chicken breast.
6. Enjoy this Healthy Recipe!

 

Nutrition Facts per Serving:

Calories 160; Total Fat, 2g; Saturated Fat, ,1g; Trans Fat, 0g;  Cholesterol, 80mg; Sodium 380 mg; Total Carbohydrate 3g, Dietary Fiber 0g; Sugar, 3g, Protein, 33g

Source:  The Wellness Advisor Spring/Summer 2010 Issue with CoroWise Cholesterol Reducers

Follower Sunday: Thank You Readership! Beet Dip with Sour Cream and Horseradish

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  To 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, you have a healthy recipe to prepare for yourself or for your loved ones.  Today is Beet Dip with Sour Cream and Horseradish, which will go well with a low-sodium ham for Easter Sunday!

 

An excellent dip for potato chips, this also makes an excellent dip for carrot, celery and beet sticks, as well as, a nice side dish for steak too.

Ingredients:

1. 1 medium beet (7 to 8 ounces)
2. 1/2 cup low-fat sour cream
3. 1 Tbsp. prepared horseradish
4. 1/2 tsp. salt
5. 1/8 tsp. freshly ground pepper
6. 1 Tbsp. of chopped dill or chives

Preparation:

1. Peel beet, then grate on the large holes of a box grater set in a medium bowl.
2. Stir in sour cream, horseradish, salt, and pepper.  Top with fresh herbs, and let stand 15 minutes before serving.  Makes about 1 cup.

Source:  Adapted From:  Love That! O Magazine January 2010.

Wanna Be: 1,000 lb. Woman

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Labor Day: 7-Layer Dip

This is a low-fat alternative to the usual chips and dip, but this healthy recipe is a healthy delicious dip, that I believe you will enjoy!

Ingredients:

• 1-16 oz can pinto beans, rinsed and drained
• Several drops of hot red pepper sauce, or to taste
• 1 tomato, chopped
• 1/2 green pepper seeded and chopped
• 1 cup salsa
• 1 cup nonfat sour cream
• 3/4 cup shredded nonfat cheddar cheese
• 4 scallions, thinly sliced
• 10 pitted small black olives, sliced

 

Method:

1. In a blender or food processor, puree the beans, pepper sauce and 2 Tablespoons of water.  Transfer to a 12” serving platter; spread in a thin layer on  the platter.
2. Leaving a 1’ border, top the bean mixture evenly with the tomato, bell pepper and salsa. Leaving a 1” border, top the tomato layer evenly with the sour cream and cheese.  Sprinkle with the scallions and olives.

Nutrition information:  Calories 89; Total fat 1g; Saturated fat 0g; Cholesterol 1mg; Sodium 365mg;Total Carbohydrate 12g;Dietary Fiber 2g;Protein 8g; Calcium 150mg

Source: Weight Watchers

Busting Cancer Myths: Acidic Foods and Cancer Risks

The Claim:  Acidic foods can alter the body’s pH balance and promote cancer.

The Facts:  That unsubstantiated theory is based upon lab studies suggesting that cancer cells thrive in an acidic (low pH) environment, but cannot survive the alkaline (high pH) surroundings.  While these findings are accurate, they apply only to cells in an isolated lab setting.  Altering the cell environment of the human body to create a less-acidic environment is virtually impossible.

While proponents of this myth argue that avoiding certain foods and others can change the body’s pH level, these claims stand in stark contrast to everything we know about the chemistry of the human body.  Acid/base balance is tightly regulated by several mechanisms, among them kidney and respiratory functions.  Even slight changes to the body’s pH are life-threatening.  Patients with kidney disease and pulmonary dysfunction, for example, often rely on dialysis machines and mechanical ventilators to avoid even the smallest disruption of the acid/base balance.

In addition, home test kits that measure the pH of urine do not relay information about the body’s pH level.  It’s true that foods, drinks, and supplements will affect the acidity or alkalinity of urine, but only the urine is affected.  In fact, excess acid or base is excreted in the urine to help maintain  proper pH balance in the body.

What is consumed can and often does have a profound effect on cancer risk, but the acidity or alkalinity of foods is not important.  Instead, focus on healthy nutrition and making healthy dietary choices, that can ultimately affect our risk.  Eat wide varieties of vegetable, fruits, whole grains, and beans;limit consumption of read meat, processes meats; and consume alcoholic beverages, in moderation, if at all.

With the ease and availability of the Internet, superhighway, or whatever you wish to name it, many myths regarding cancer are easily spread to consumers and it can be difficult to expose fact from fiction.  A brochure by the American Institute for Cancer Research title “Everything Doesn’t Cause Cancer,” is a great way to dispel some myths or concerns about our own risk of cancer.

Source: American Institute for Cancer Research

Follower Sunday: Thank You Readership! Guest-Chef and Registered Dietitian Liz Marr Shares Her Passion for Mediterranean Food

By Anthony J Sepe

http://fromadietitiansperspective.blogspot.com

http://www.medicalnutritiontherapyservices.com

 

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  To 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 this week, my colleague, Guest-Chef, Liz Marr with her Grilled Mediterranean Vegetables Recipe.

           

 

 

      Liz Marr, MS, RD

Liz Marr, Principal, Liz Marr and Associates, LLC, Longmont, CO, is a communications consultant with nearly twenty years of experience in the field. A master’s-level registered dietitian and a mom, she specializes in health promotion, food, food safety, nutrition and fitness.

Previously, Liz co-founded Marr Barr Communications, LLC, Longmont, CO, a public relations consulting firm specializing in food, nutrition, agriculture, environment and lifestyles. She is also adjunct professor at Front Range Community College, Westminster, CO, where she teaches human nutrition. Before her entrepreneurial ventures, she was manager of consumer communications for Horizon Organic Dairy, Boulder, CO. Liz also served as vice president for Western Dairy Council and Western Dairy farmers’ Promotion Association/ Western Dairy Council, Thornton, CO. With a 12-year tenure, she worked in communications, issues management and marketing, before moving into management. She began her career as a public health nutritionist with the State of Colorado Migrant Health Program.

Liz brings a big-picture strategic mind and a broad-based skill set in food, nutrition and fitness communications, public relations, government affairs and industry relations. In addition to her workplace experience, she honed her media relations skills serving as a national media spokesperson for the American Dietetic Association for nine years. Over the years, Liz has overseen national school- and family-based nutrition and physical activity programs; developed cookbooks and recipe programs for companies and associations; written situation analyses and technical papers on ingredients, packaging, regulations and food-related trends for corporations, trade media and trade groups; consulted with the USDA Food and Nutrition Services on interagency communications; and built a national network of nutrition and fitness spokespeople. Liz’s exceptional organizational skills help keep client deliverables on track to meet deadlines and budgets.

Active in professional and community endeavors, Liz is chair-elect of the Food and Culinary Professionals Dietetic Practice Group and serves on the board of trustees for the Society for Nutrition Education Foundation. She is immediate past-chair of the Nutrition and Food Science Section of the International Association of Culinary Professionals, past-president of the Colorado Dietetic Association (elected to two non-consecutive terms) and past-chair of Boulder County Safehouse (now Safehouse Progressive Alliance for Non-violence). A 2005 graduate of Leadership Boulder County, Liz also serves on the Boulder County Commissioners' Food and Agriculture Policy Council. Recipient of the Colorado Dietetic Association Outstanding Dietitian Award and Recognized Young Dietitian Award, Liz holds a master of science degree in food and nutrition science from Colorado State University and graduated cum laude from University of Missouri, Columbia, with a bachelor of science degree in family and consumer sciences, specializing in fashion merchandising.

© Grilled Mediterranean Vegetables

  

Developed and reprinted with permission by Liz Marr

 

Grilled Mediterranean Vegetables

I grill year-round, and this simple, yet sumptuous, recipe is a winning way to put plenty of vegetables on the table. The confetti colors and flavors entertain and entice kids, yet the dish also satisfies more sophisticated adult palates. If you don't yet have a grill topper, consider buying one. Grill toppers prevent small and delicate foods from falling between the grates, allowing you to cook your entire meal on the grill rather than running between the kitchen and the grill. That's handy if you don't have a sous chef.

Serves: 6

Preparation Time: 30 minutes

Ingredients:

2 yellow squash, medium
2 zucchini, medium
5 baby bella mushrooms
1 medium yellow onion
1 red bell pepper
2 garlic cloves, diced
1 T olive oil
2 T fresh lemon juice
2 T fresh basil, diced
Salt and pepper to taste

Preparation:

Slice yellow squash and zucchini into quarters length-wise; cut quarters to 1-inch pieces. Quarter mushrooms. Cut bell pepper into large pieces, discarding seeds and stem. Cut peeled onion into eight wedges and half each wedge. Place vegetables in a large bowl and toss with olive oil, lemon juice, basil, salt and pepper.

Lightly brush grill topper with olive oil. Place on grate of hot grill. Gently spread vegetable mixture on grill topper. Grill until vegetables are tender and begin to brown, about 10-15 minutes. Can be served warm or at room temperature.

Per-serving Nutritional Profile:
    Calories, 70
    Fat, 2.5 g
        Saturated Fat, 0 g
    Cholesterol, 0 mg
    Carbs, 10 g
        Dietary Fiber, 3 g
    Protein, 3 g
    Sodium, 210  mg
    Vitamin A, 25% Daily Value
    Vitamin C, 100% Daily Value
    Calcium, 4% Daily Value
    Iron, 4% Daily Value

 

You can visit Liz at the following:

Liz Marr, MS, RD
Liz Marr and Associates, LLC
Longmont CO
Translating the Science of Nutrition into the Art of Food

Web: www.lizmarr.com
Check out my new blog and leave a comment: www.lizonfood.com

PLEASE NOTE NEW EMAIL ADDRESS: liz@lizmarr.com

Simon Cowell May Be Worth 4.5 Paula’s…

by Anthony J Sepe

http://fromadietitiansperspective.blogspot.com

http://www.medicalnutritiontherapyservices.com

 

…but your worth is not measurable!

 

ABCs of Food Health

• Set a Personal Action Plan, so that good health can be enjoyed without worry

Always believe in yourself; see your registered dietitian, at least annually

Become familiar with the Food Guide Pyramid

Consume the servings of foods recommended, from each category of the Food Guide Pyramid, daily

 

http://www.mypyramid.gov/pyramid/index.html

Thank you for reading today,

~Anthony

Fear and Food Choice

Molly Morgan, RD, CDN in Healthy Life explains about taking the fear out of your food choices and learning more about organic and local foods.

It has been described that many consumers have expressed their concern about the potentially hazardous health effects from exposure to pesticides, hormones, and antibiotics in the food supply by putting their money where their mouths are.  Even during the hardships of our current state of the economy, consumers are willing to spend extra money on organic foods.

Are organic foods better for us?  Are they more nutritious? Are they safer to eat than conventional farming methods?  Do small local farms operate just like large conventional farms? All of these questions are making consumers more confused than ever.

For over 50 years, family-operated farms have been replaced by large-scale farming and livestock operations.  This increase in agricultural productivity has also coincided with the routine use of pesticides, synthetic fertilizers, antibiotics, and hormones.

Recent studies suggest that pesticides, particularly organophosphate insecticides and other pollutants are linked to ADHD, obesity, diabetes, and learning disorders.  More research is still being conducted in this area.

Eating organic foods is the best way to reduce exposure to toxins used in conventional agricultural practices.  Organic farmers do not use chemical pesticides or fertilizers made with synthetic ingredients or sewage sludge.  They don’t use any bioengineering methods or ionizing radiation.  Instead, organic farmers rely on beneficial insects, companion planting, and natural soil replenishment.

Many are familiar with the green and white organic seal.  This seal assures us that food items have met stringent USDA Standards and passed inspections.  Please note:  packages labeled with random terms such as free range, hormone free or natural, are not the same as certified organic.

Also, consumers should realize that even though a product bears the green and which organic seal, it does not mean that it is safe or healthy.  These products could still be loaded with organic sugar or organic fat or they could be contaminated with dangerous bacteria.

The organic seal reassures consumers that their food dollar is promoting sustainable farming methods, that the produce they purchase is likely to contain lower levels of pesticide residues; and that the organic meat and poultry that they consume will have been raised without hormones or antibiotics.

At this point in time, these foods are not guaranteed to be safer, healthier or even more nutritious than conventional foods.  While many people believe that organic produce is more flavorful and some will argue that it is more nutritious, that’s hard to find conclusive evidence.

Although, it is important to note that many organic farmers use older, more nutritious varieties of seeds, in this case it may not be the organic process, but the heirloom vegetable that makes the difference.

The take away is this:  Don’t let the fear of pesticides reduce your pleasurable consumption of health-promoting fruits and vegetables.  Minimize your families exposure and maximize your budget by purchasing your groceries from small local farmers, food co-ops, or by joining a Community Supported Agriculture (CSA.)

When our food is purchased locally, the food dollars stay within and strengthen the local economy.  Buying locally also reduces the resources used to transport, store, and package goods.  Local foods nourish us, the community and the planet.

Many small local farmers may practice organic, sustainable methods although they may not have the official certification, which is due to financial or time constraints.  View websites such as the following:  http://www.eatwellguide.com to find farmers, CSA’s, restaurants and other local sources of organic products.

Enjoy healthy and happy eating!

Dairy Foods Reduce Risk of Osteoporosis & Colon Cancer

J Dairy Sci. 2006 Apr;89(4):1207-21.

Major scientific advances with dairy foods in nutrition and health.

Huth PJ, DiRienzo DB, Miller GD.

National Dairy Council, Rosemont, IL 60018-5616, USA.

A large body of scientific evidence collected in recent decades demonstrates that an adequate intake of calcium and other nutrients from dairy foods reduces the risk of osteoporosis by increasing bone acquisition during growth, slowing age-related bone loss, and reducing osteoporotic fractures. These results have culminated in the new (2005) Dietary Guidelines for Americans that now recommend 3 servings of milk products per day to reduce the risk of low bone mass and contribute important amounts of many nutrients that may have additional health attributes beyond bone health. A number of animal, observational, and clinical studies have shown that dairy food consumption can help reduce the risk of hypertension. Clinical trials indicate that the consumption of recommended levels of dairy products, as part of a healthy diet, can contribute to lower blood pressure in individuals with normal and elevated blood pressure. Emerging data also indicate that specific peptides associated with casein and whey proteins can significantly lower blood pressure. In addition, a growing body of evidence has provided support for a beneficial effect of dairy foods on body weight and fat loss. Clinical studies have demonstrated that during caloric restriction, body weight and body fat loss occurs when adequate calcium is provided by supplements and that this effect is further augmented by an equivalent amount of calcium supplied from dairy foods. Several studies support a role for calcium, vitamin D, and dairy foods against colon cancer. Additionally, conjugated linoleic acid, a fatty acid found naturally in dairy fat, confers a wide range of anticarcinogenic benefits in experimental animal models and is especially consistent for protection against breast cancer.

And now, how many servings of dairy products have you had-- thus far--,today?

BelGioioso Fresh Mozzarella & Summer Entertaining Ideas

by Anthony J Sepe

http://www.medicalnutritiontherapyservices.com

http://fromadietitiansperspective.blogspot.com

 

I’m fond of shopping at Sam’s Club and they have some wonderful BelGioioso Cheese, as well.  Here’s a few things that could make your summer entertaining easier!

 

FRESH MOZZARELLA SANDWICHES

• Create deliciously distinctive sandwiches with prosciutto, tomatoes and slices of Fresh Mozzarella cheese on your favorite crusty bread.  Garnish with fresh basil and drizzle with extra olive oil.

   

FRESH MOZZARELLA BRUSCHETTA

• Create a special bruschetta by rubbing toasted bread slices with olive oil and topping with slices of Fresh Mozzarella cheese.  Broil until cheese starts to melt, then top with chopped, roasted red peppers or your favorite tomato bruschetta and serve.

Thanks for reading, and enjoy!

Health Spending Related to Obesity Doubles in Decade

By Anthony Sepe

http://www.medicalnutritiontherapyservices.com

http://fromadietitiansperspective.blogspot.com

 

Lauran Neergaard of the Associated Press revealed that obesity’s not just dangerous, it’s expensive.

New research shows medical spending averages $1,400 more a year for an obese person than for someone who’s normal weight.  Two-thirds of Americans are either overweight or obese, and this average American Today is 23 pounds overweight, said Dr. Frieden, director of the Centers for Disease Control and Prevention.

Obesity, and with it diabetes, are  major health problems that certainly appear to be getting worse in this country, and they ‘re getting worse rapidly.  It seems that this is a societal problem—not an individual problem, any longer; however, as individuals, it is my opinion, we must take responsibility for ourselves because we make the decision what to consume on a daily basis. Ask yourself the next time you take a bite of something:  Do I want this?, or do I want something that might be even healthier for me.  Either way—you are the captain of your ship!