Blog: From A Dietitian's Perspective

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.” Today, 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 Colleague, Chef Cheryl Forberg , RD and her recipe: “Peachy Kefir Smoothie.”

©Photo: Cheryl Forberg, RD.

ABOUT CHERYL FORBERG, RD

Cheryl Forberg RD is a New York Times bestselling author, a James Beard award-winning chef and nutritionist for NBC's The Biggest Loser. Her role is to help overweight contestants transform their bodies, health and ultimately, their lives. A culinary expert and registered dietitian, she has shared cooking and nutrition tips with the contestants and viewers for ten seasons.

After graduating from the California Culinary Academy (CCA) in San Francisco, Cheryl embarked on a European apprenticeship journey, which culminated in stints at top French restaurants from Champagne to Strasbourg. Upon return to the United States, Ms. Forberg was chosen for the opening team of Postrio, Wolfgang Puck's first venture in northern California.

A passionate interest in healthy cooking led to her exodus from restaurant kitchens and an entrée to some of the most prestigious households in America. During this period Cheryl held the coveted position of Private Chef for Lucasfilm, Ltd. in northern California. She went on to earn a degree in Nutrition and Clinical Dietetics and an RD (registered dietitian) credential from the University of California at Berkeley. As a former research dietitian at Cedars Sinai Medical Center in Los Angeles, she had the opportunity to integrate her scientific background into recipe creation for a variety of dietary protocols. This distinctive skill set enabled her to extend her culinary expertise beyond celebrated restaurant kitchens into the creation of inspired recipes that are also healthful. She has developed a clear and concise recipe format, easily understood by novice students.

A food and nutrition journalist, Cheryl's writing and recipes have appeared in mainstream culinary and health publications, including Sunset, Health, and Prevention magazines as well as the Washington Post. She is on the advisory board for Prevention magazine.

Cheryl co-wrote the eating plan for The Biggest Loser. She has written or contributed to eleven books, including The Biggest Loser: The Weight Loss Program, The Biggest Loser Complete Calorie Counter, The Biggest Loser 30-Day Jump Start and Positively Ageless: A 28-Day Plan for a Younger, Slimmer, Sexier You. Her latest book is Flavor First

She writes a weekly blog of cooking and nutrition tips at http://www.cherylforberg.com/blog/ She lives in Napa, California.

©Photo: Cheryl Forberg, RD.

Recipe developed and reprinted for use with permission by Cheryl Forberg, RD.

Peachy Kefir Smoothie

If fresh peaches aren’t available, frozen are fine – just eliminate the added ice.

Yield:2 cups

Ingredients:

1 cup plain lowfat kefir

1 large peach, diced (about 3/4 cup diced peaches)

2 teaspoons agave nectar (optional - dependent on sweetness of fruit)

½ teaspoon pure vanilla extract

pinch nutmeg

3 ice cubes

Nutrition Facts:

Calories 90

Total Fat g 1.5

Sat Fat g 1

Cholesterol mg 5

Sodium mg 70

Total Carb g 14

Dietary Fiber g 1

Sugar g 12

Protein g 5

Calcium 15%

Iron 2%

Vitamin A 6

Vitamin C 8%

Thank you, Cheryl and please visit her ,

-Anthony

Saturday, May 7, 2011

Cook’s Corner: Cumin Crusted Salmon

Spicy-sweet cumin meets heart-healthy salmon in an entrée full of flavor and cancer prevention. Fish, like salmon, offer our best dietary source of omega-3 fat, the type of fat identified as protective against heart disease, dementia, inflammation and potentially cancer. Add paprika, coriander and cilantro for a simple spiced meal without much salt. Plus the low-calorie fish is served here in fillet form so portion control is a lot easier.

Ingredients:

1 1/2 Tbsp. cumin
1 tsp. paprika
1 tsp. coriander
1/4 tsp. salt
1/4 tsp. freshly ground black pepper

1 lb. wild salmon fillet, skin removed, cut into 8 strips
1 Tbsp. canola oil
1/4 cup chopped cilantro
Lemon wedges, for garnish

Directions:

In medium mixing bowl combine cumin, paprika, coriander, salt and pepper.
Coat salmon strips completely with cumin mix.
Heat large skillet brushed with canola oil over medium-high heat for 30 seconds. Gently place fish strips in hot skillet. Sear strips until crusty and salmon is cooked through 6-10 minutes.
Top with a sprinkle of cilantro, garnish with lemon wedges and serve

Nutrition Analysis:

Makes 4 servings.

Per serving: 170 calories, 10 g total fat (1 g saturated fat),
0 g carbohydrate, 20 g protein, 0 g dietary fiber, 190 mg sodium.

Source: AICR May 3, 2011| Issue 347.

Sunday, April 10, 2011

Follower Sunday: “Thank You Readership!” Guest-Chef Jill Weisenberger Puts the Delicious in Nutritious

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, Jill Weisenberger, M.S., RD, CDE, and her recipe: “Jill’s Delicious & Nutritious, Reduced-Fat Pumpkin Bread.”

About Jill Weisenberger, M.S., RD, CDE

Jill Weisenberger, M.S., RD,CDE

Jill Weisenberger, M.S., RD, CDE speaks, writes and cooks up all things nutrition and diabetes. Her work has appeared in Diabetic Living, Diabetic Cooking, Environmental Nutrition, Lifescript, newsletters for the American Institute for Cancer Research and other national publications. When she’s not writing health articles, creating something in the kitchen, consulting to businesses or counseling patients to improve their diets and lifestyles, she’s out enjoying mountain biking with her family or somewhere relaxing with a teeny tiny bite of chocolate (or two). Find her at www.allthatsnutrition.com.

“Jill’s Delicious & Nutritious, Reduced-Fat Pumpkin Bread”

Tip: The Greek yogurt makes this so moist that no will know it’s reduced-fat.

Ingredients:

¾ cup canned pumpkin
1 egg or 2 egg whites
¼ cup canola oil
½ cup light brown sugar, packed
1 teaspoon vanilla extract
2/3 cup all-purpose flour
1/3 cup whole-wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
¼ cup fat-free Greek yogurt, plain
½ teaspoon cinnamon
¼ teaspoon allspice
1/8 teaspoon clove

Instructions:

1. Preheat oven to 375F. Spray a 9 x 5-inch pan with nonstick cooking spray.

2. In a large bowl, mix together the pumpkin, egg, oil, brown sugar and vanilla.

3. In a small bowl, mix the all-purpose flour, whole-wheat flour, baking soda, baking powder and spices. Mix the dry ingredients into the wet ingredients.

4. Gently fold in the Greek yogurt. Pour into the prepared pan. Bake for 30 – 40 minutes or until a knife inserted into the middle comes out clean.

Yield: 14 slices

Remember to contact Jill at the following link: www.allthatsnutrition.com.

Thank you for reading,

Sunday, February 27, 2011

Follower Sunday: “Thank You Readership!” Registered Dietitian, Wife, Mother & Friend Still Finds Time to Share Recipe with From A Dietitian’s Perspective

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, Renata Oliveira Mangrum, MPH, RD , and her recipe: “Whole Orange Muffins.”

Renata Oliveira Mangrum, MPH, RD

Renata is a Registered Dietitian dedicated to making healthy lifestyles more practical and available to all people. Renata shares her thoughts and insights about nutrition, life and more at the following: http://nurturingnotes.blogspot.com.

Recipe developed and reprinted for use with permission by Renata Mangrum, MPH, RD.

Whole Orange Muffins

The ascorbic acid in the orange serves as a natural dough conditioner, pairing well with the whole wheat flour. A whole orange with the peel eliminates the need to zest the orange separately, giving the muffin a perfectly balanced orange flavor.

Ingredients:

1. Nonstick cooking spray
2. 2 whole oranges (preferably organic)
3. 2 eggs
4. 1/2 cup canola oil
5. 2 tsp. vanilla
6. 1 1/4 cup whole wheat flour
7. 2/3 cup dark brown sugar
8. 1 tsp. baking powder
9. 1 tsp. baking soda
10. 1/4 tsp. ground cloves
11. ground flaxseed

Directions:

Preheat oven to 350 degrees F.
Spray muffin pans with nonstick cooking spray.
Wash the oranges well. Peel only one orange. Trim off the stem side of the other orange (with the peel)
Slice, then quarter the oranges. Remove any seeds. Chop them in a blender or food processor. Add eggs, oil and vanilla then blend until combined.
Mix flour through cloves together in a mixing bowl. Form a well in the center of the dry mixture and pour the orange mixture into it.
Gently fold the ingredients together until just moistened. Scoop into prepared muffin tins and sprinkle ground flaxseed on top.
Bake at 350 degrees F for 20-25 minutes or until toothpick inserted in center comes out clean.

Makes 12 regular muffins (or 36 mini muffins - bake for 10-14 minutes)

* Note: You can mix all the ingredients in your blender if it can handle the load and you don't mind bigger peel chunks.

Thank you for visiting today. Remember to stop by and visit Renata at the following:

Renata Mangrum, MPH, RD.
http://nurturingnotes.blogspot.com
http://infantfeedinghistory.blogspot.com
http://www.linkedin.com/in/renatamangrum

Take care,

Sunday, February 20, 2011

Follower Sunday: “Thank You Readership!” Shining Star: Theresa Stahl 2010 Dietitian of the Year Provides Healthy Recipe for Cerebral Palsy Cookbook

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, Theresa Yosuico Stahl, RD, LDN , and her recipe: “Spinach and Stars Soup.”

Theresa Yosuico Stahl, RD, LDN

Theresa has been promoting balanced eating for over 25 years. She is a registered dietitian and licensed dietitian/nutritionist in Maryland. She has worked in a wide variety of settings and is currently a renal dietitian, adjunct college instructor, writer, speaker, and exercise instructor. She was honored as the 2010 Dietitian of the Year by the Dietetic Caucus of the Western Maryland Area Health Education Center (AHEC), a regional health professional’s organization in Maryland.

Theresa currently serves on the executive committee of the Nutrition Entrepreneurs Dietetic Practice Group of the American Dietetic Association as sponsorship chair. She serves as vice-chair of the dietetic caucus of the Western Maryland Area Heath Education Center. She holds two Bachelor of Science degrees from Hood College. She lives in the mountains of Western Maryland. For more information, visit www.theresastahl.us.

Spinach and Stars Soup

Recipe developed and reprinted for use with permission by Theresa Yosuico Stahl, RD, LDN.

SPINACH & STARS SOUP

INGREDIENTS:

6 cups chicken stock (homemade or low-sodium canned)
¾-1 cup star shaped pastina (depending on thickness desired)
¾-1 (10 oz.) package frozen chopped spinach
1 egg
1/8 teaspoon pepper
¼ cup grated parmesan cheese

PREPARATION:

Heat chicken broth to boiling.
Add pastina stars and simmer about 5 minutes.
Cook spinach in microwave according to package directions and drain all excess liquid , using strainer.
Add drained spinach to soup. Crack egg into small bowl and mix well.
Add egg to soup, drizzling in small drops at a time.
Add cheese and pepper and stir.

Serves 6.

Thank you for reading and visiting today!

Visit Theresa at the following link: www.theresastahl.us.

All the best,

Sunday, February 13, 2011

Follower Sunday: “Thank You Readership!” No Castle is too big for Registered Dietitian who shares heart with infants through adolescence & Inspired to help Others with a Healthy Recipe

Visit: Jill at Pediatric Nutrition of Green Hills and follow her on Twitter, too!

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, Jill Castle, MS, RD, LDN and her recipe: “Ratatouille.”

Jill Castle, MS, RD, LDN

Jill is the founder of Pediatric Nutrition of Green Hills in Nashville, TN, a private practice focused on children from birth through adolescence. She is a nutrition consultant to schools, businesses and organizations and writes a weekly child nutrition blog, Just The Right Byte.

Jill obtained her Master's degree in Nutrition with a focus on Pediatric Nutrition in 1995. She has worked for both Massachusetts General Hospital, Boston and The Children's Hospital of Boston as a pediatric dietitian, and with a multitude of pediatric medical conditions. Jill has worked in pediatric home care, taught college level courses in pediatric nutrition, and has contributed to scientific research. She was a contributing author and assistant editor to Nutrition in Pediatrics, 2nd edition by Walker and Watkins and reviewed chapters for the ADA 2010 Pediatric Nutrition Care Manual. Her recent book, The Why Weight? Family Pocket Guide: 12 Simple and Successful Strategies for Raising Healthy Children, is awaiting publication.

As a mother of 4 children, Jill understands the demands and complexities of raising healthy children in today's world. She encourages, challenges, and supports families and children to eat healthier, be active, and tune in to mindful and healthful lifestyle practices.

Photo: ©Pediatric Nutrition of Green Hills

Recipe developed and reprinted for use with permission by Jill Castle, M.S., RD, LDN.

Ratatouille

Ingredients:

1/4 c. olive oil
3 cloves of garlic, minced
1 large sweet onion, sliced
2 medium zucchini or yellow squash, sliced
2 medium eggplant, peeled and cubed
3 medium green, yellow, or red peppers, sliced
1-29 oz. can of peeled, whole plum tomatoes, juices included
3 tablespoons capers, drained
Kosher salt, pepper, to taste
Flour for dusting

Preparation:

Wash and prepare vegetables; dust squash, eggplant, and peppers with flour.
In a Dutch oven, sauté garlic in olive oil for 1 minute; add sliced onions and cook until they are translucent over medium heat.
Add squash, eggplant, and peppers and cook covered for 30 minutes on low-medium heat, stirring occasionally.
Add tomatoes and capers, and cook for 10-15 minutes uncovered.
Salt and pepper to taste.

All the best,

Sunday, January 16, 2011

Follower Sunday: “Thank You Readership!” Guest-Chef, Speaker, Spokesperson and Outstanding Nutrition Educator of 2011–Christine Palumbo—Pays it Forward Inspired to Help With Healthy Heart Recipe For Cerebral Palsy With“From A Dietitian’s Perspective” Blog and Cookbook

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

Christine Palumbo, MBA, RD

About Christine M. Palumbo, MBA, RD

Christine Palumbo is a registered dietitian in Naperville, Illinois. Her monthly Good Sense Eating columns run in Chicago Parent, Brooklyn Family, Long Island Family, Queens Family and Bronx Family. She is also a contributing editor for the Environmental Nutrition newsletter. Between 2001 and 2008, her popular Food News column appeared in Allure magazine.

Christine has appeared on the Oprah Winfrey Show, ABC News NewsOne, Fox News Channel’s Fox & Friends, CNN Financial Network’s The Flipside, The Daily Beast and LiveWellHD Network, as well as many local TV and radio stations. In 1982, she debated the famous Dr. Robert Atkins on Chicago area television.

Publications such as Cosmopolitan, Men’s Health, Prevention, Health, O The Oprah Winfrey Magazine, Redbook, Women’s Health, Woman's Day, Shape, Organic Style, WebMD, Fitness, American Health, Oxygen, Natural Health, Woman's World, Investor’s Business Daily, Chicago Tribune, Chicago Sun-Times, Orlando Sentinel, Tampa Tribune, Cincinnati Enquirer, and the Journal of the American Dietetic Association have featured her nutritional expertise, as well as ParentDish.com and Examiner.com.

In addition to her work with the media, Christine is a sought-after speaker on a variety of health-related topics. In her private practice, she provides practical advice on weight management, family nutrition, heart disease prevention, and general lifestyle improvement. For over 15 years, she has been an adjunct faculty member of Benedictine University.

Christine also analyzes recipes for nutrient values, develops nutrition education materials, exhibits at professional meetings, and works on special projects for an interesting client mix of public relations firms and food companies. She began her career counseling cardiovascular and diabetic patients at the University of Chicago Medical Center and at Mt. Sinai Hospital in Minneapolis.

Christine served on the American Dietetic Association Board of Directors as a Director-at-Large from 2006-2009, and participated in their House of Delegates and on numerous committees. Christine was one of seven entrepreneurial dietitians whose careers were featured in the American Dietetic Association Guide to Private Practice.

Awards include Recognized Young Dietitian of the Year (1982) and Outstanding Dietitian of the Year (2002) by the Illinois Dietetic Association, Outstanding Nutrition Entrepreneur (2007) by the American Dietetic Association’s Nutrition Entrepreneurs practice group and Outstanding Dietetic Educator by the West Suburban Dietetic Association for 2011.

A graduate of St. Catherine University in St. Paul, Christine also holds a masters degree in business administration (marketing) from DePaul University. She is the mother of three.

©Photo: Christine Palumbo, MBA, RD.

Recipe developed and reprinted for use with permission by Christine Palumbo, MBA, RD.

Serves 6

INGREDIENTS:

1 cup dry whole wheat couscous
1 cup water
3 Tbsp. lemon juice, freshly squeezed
1 Tbsp. Champagne (or rice) vinegar
3 Tbsp. olive oil
½ tsp. salt
¼ cup pine nuts
2 scallions, thinly sliced on the diagonal
1 cup finely chopped plum tomatoes (about 1½)
¼ cup chopped flat-leaf parsley
2 Tbsp. chopped fresh mint (or 1 tsp. dried mint)
1 tsp. minced lemon zest

PREPARATION:

1. Before squeezing the lemon juice, grate the zest off the fresh lemon.

2. Dump the couscous into a medium-sized bowl. Combine the water, lemon juice, vinegar, olive oil, and salt in a small saucepan and bring to a boil.

3. Pour over the couscous and stir. Cover and let it sit for about 20 minutes.

4. While it’s sitting, prepare the nuts, scallion, tomatoes, parsley and mint and put it in a large enough serving bowl.

5. Once the couscous is ready and all liquid is absorbed, gently fluff it with a fork.

6. Transfer the couscous to the serving bowl and toss with remaining ingredients. Chill or serve at room temperature.

Makes 6 three quarter cup-sized portions.

VISIT CHRISTINE:

___________________________
Christine M. Palumbo, MBA, RD
Speaker and Spokesperson
Dietitian in Private Practice
Columnist, Chicago Parent
Contributing editor, Environmental Nutrition
Adjunct Faculty, Benedictine University

Thank you for reading,

Sunday, January 9, 2011

Follower Sunday: Thank You Readership! Weight Management Expert and Dietitian helps others Wait no-longer; Healthy Recipe given from heart for Cerebral Palsy

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, Shauna Del Prete, RD, CDN and her recipe: “Turkey Chili.”

Shauna Del Prete, RD, CDN

Shauna Del Prete is a registered dietitian and certified dietitian-nutritionist in the state of New York. She received an undergraduate degree in Psychology from the University of Miami and went on to receive a B.S. in Nutrition at C.W. Post Campus of Long Island University. After completing her dietetic internship at C.W. Post in 2009, Shauna began working with individuals preparing for weight loss surgery at NY Weight Management Programs where she is currently employed.

Shauna believes that every person can live and eat healthy. Her passion is coaching individuals to make small changes to achieve their health goals. Her mission is to provide realistic nutrition advice to people of all ages and backgrounds. In addition to providing traditional weight loss counseling for clients, Shauna provides counseling on disease management, sports nutrition, general wellness, and a variety of other topics.

Recipe developed and reprinted with permission of Shauna Del Prete, RD, CDN.

Turkey Chili

Ingredients:

3 tbsp. Extra Virgin Olive Oil
1-1 ½ lbs. 93% lean ground turkey
1 Tbsp. each dried: coriander, cumin, oregano, chili pepper flakes, chili powder, and ground pepper
3 Tbsp. Tomato Paste
1 small chopped jalapeño pepper or 1-7 oz. can of chopped green chili pepper
1 medium chopped onion
1 green bell pepper chopped
1 red bell pepper chopped
4 garlic cloves
2 cans kidney beans (rinsed and drained two times)
¾ c low sodium turkey stock
35 oz. canned stewed crushed tomatoes

Garnish:

Low fat sour cream or 0% plain Greek yogurt
1 small red onion chopped
Shredded Mexican cheese mix
Chopped scallion

Directions:

Pour 1 ½ tbsp. EVOO in large stock pot over medium heat.
Add turkey, tomato paste, and all dried spices.
Cook until browned. In the meantime, heat remaining oil in pan and cook onions, pepper and garlic on medium until onions translucent.
Add cooked vegetables to stock pot and combine remaining ingredients. Let simmer for 1 hour uncovered.
Garnish with sour cream (I use 0% plain Greek yogurt but it may curdle in hot chili), chopped scallion, cheese, and chopped onions.

Try Shauna’s Chili and let us know how you liked it, by posting your comment back here on this post.

Thank you for reading and visiting today,

Sunday, January 2, 2011

Follower Sunday: Thank You Readership! Inspired to Always Help Others, Guest-Chef and Author of 101 Foods that Could Save Your Life --Dave Grotto-- Shares Recipes For Cerebral Palsy With Blog: From A Dietitian’s Perspective

http://www.davidgrotto.com

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 and friend, Dave Grotto, RD, LDN and his “Food for Lovers” recipes: “Rosemary Nuts; CHILE HONEY ALMOND CHICKEN KEBABS accompanied by Wild Mushroom Ris-Oat-To.”

David Grotto, RD, LDN

Dave’s first interest in nutrition started over twenty-five years ago when he worked in the natural foods industry, having owned and operated his own natural food store. He decided to become a registered dietitian and attended the University of Illinois at Chicago and graduated with honors with a degree in medical dietetics and nutrition.

After school, he worked in various clinical and food service settings and even tried his hand as a broadcaster where he hosted his own radio show on health and nutrition for over 10 years and hosted a local health-focused television show for two years.

Enjoying working in a media setting, Dave proudly served as a national spokesperson for the American Dietetic Association which he held that position for over 6 years.

He is now the founder and president of Nutrition Housecall, a nutrition consulting firm that provides nutrition communications, lecturing and consulting services, and also offers personalized at-home dietary services.

Inspired to help his patients without depriving them of their favorite foods, Dave wrote the acclaimed book, 101 Foods That Could Save Your Life which is now out in sixteen different languages (to date). 101 Optimal Life Foods, with a foreword written by Montel Williams, is his latest effort and debuted in January of this year.

One of Dave’s passions is improving the health of children through good nutrition. He is the advisory board chair for Produce for Kids® and PBS Kids™ health initiative. Dave also loves to laugh and lectures extensively on the health benefits of humor and laughter. He received additional training in humor therapy and is a Certified Laughter Leader. He also attended The Second City in Chicago receiving further training in improvisation.

Dave lives in Elmhurst Illinois with his wife Sharon; three daughters Chloe, Katie and Madison; and two-female dogs Abbey and Gracie and feels he is an expert in unopposed estrogen.

Rosemary Nuts

Servings: 28-30 portions (approx. 1/4 cup portions)

Ingredients:

2 lbs. assorted nuts, roasted; but not salted
4 tablespoons fresh rosemary needles; finely chopped
1/4-1/2 teaspoon cayenne
1 1/3 tablespoons brown sugar
1 1/3 tablespoons kosher or sea salt
2 tablespoons unsalted butter; melted

Directions:

Pour nuts one-layer thick on a baking sheet and toast in a 350 oven for 14 minutes.

Mix all other ingredients into the melted butter in a bowl big enough to hold the nuts, and keep warm. Nuts should also be warm when they are added to the butter mixture. Gently re-heat either one until if they cool before combining.

Pour warm nuts into the bowl, and with two wooden spoons, mix thoroughly, coating nuts with the butter. Let the nuts dry and cool completely before storing them in an airtight container.

Nutrition Profile

290 Calories, 16g Fat, 2.5g Sat Fat, 0mg Cholesterol, 260 mg Sodium, 7g Carbs, 3g Fiber, 5g Protein

CHILE HONEY ALMOND CHICKEN KEBABS

Makes 10 servings

Active time: 40 minutes

Ingredients:

2 pounds skinless, boneless chicken tenders

2 cups almond milk* or buttermilk

1 cup roasted almonds

3/4 cup dry whole wheat bread crumbs, unseasoned (from 2 slices whole wheat bread)

1 tablespoon smoked paprika

1 teaspoon salt

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

2 large eggs

1 tablespoon Dijon mustard

10 skewers (metal or wood)

Directions:

Preheat oven to 400° F. Trim chicken thighs of visible fat and tendons. Cut each tender in half. Place pieces in a large shallow dish, add almond milk and stir to coat. Cover, and refrigerate 30 minutes, or up to 2 hours. In a food processor, grind together almonds, bread crumbs, paprika, salt, garlic powder and onion powder. Place in a flat rectangular pan.

Strain almond milk from chicken through a colander, discarding liquid. Thread approximately 4 chicken pieces onto each skewer. In a small bowl, whisk together eggs and Dijon mustard until smooth. Place in a flat rectangular pan. Place each skewer into the egg mixture and turn to coat well. Remove from mixture, allowing excess to drip off, and place in the bread crumb-almond mixture. Spoon mixture over each skewer to coat pieces well. Remove skewers from the crumb mixture and place on a baking rack set on top of a non-stick rimmed baking sheet (or spray baking sheet with cooking spray). Bake for 30 minutes or until chicken is fully cooked and crust is browned. While chicken is baking, prepare dipping sauce. Serve kebabs warm, with dipping sauce on the side.

Chile Honey Dipping Sauce

3/4 cup orange juice

1/4 cup apple cider vinegar

1/4 cup honey

2 tablespoons sugar

1 tablespoon chopped canned chipotle chiles*

2 teaspoons lemon or lime juice

1 tablespoon chili powder

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/8 teaspoon salt

1 1/2 tablespoon cornstarch dissolved in 1/4 cup water or 2 teaspoons arrowroot

Directions:

Combine all ingredients except cornstarch mixture in a small saucepan. Bring to a simmer and cook over low heat, stirring occasionally, for 10 minutes. Add cornstarch mixture and stir well; simmer over low heat until thickened, about 3 minutes. Keep warm until ready to serve.

*Chipotle chiles canned in a spicy tomato sauce, sometimes called adobo, are available at Latin American markets and the international aisle of many supermarkets.

Per serving for 10 servings (chicken):

Calories	208 kcals	Cholesterol	94 mg
Total fat	10.4 g	Fiber	2 g
Saturated	1.0 g	Calcium	58 mg
Monounsaturated	5.9 g	Magnesium	51 mg
Polyunsaturated	2.4 g	Sodium	668 mg
Carb	6 g	Potassium	161 mg
Protein	24g	Vitamin E	4.4 mg

Per serving for 10 servings (sauce):

Calories	53 kcals	Cholesterol	0 mg
Total fat	0 g	Fiber	0 g
Saturated	0 g	Calcium	6 mg
Monounsaturated	0 g	Magnesium	4 mg
Polyunsaturated	0 g	Sodium	49 mg
Carb	13 g	Potassium	64 mg
Protein	0 g	Vitamin E	0 mg

Wild Mushroom Ris-Oat-To

Servings: 6

Ingredients:

1 ½ cups of water

2 cans low-sodium chicken broth

1 cup of yellow onions, diced

2 garlic cloves, minced

2 cups Quaker Oats, Old Fashioned

1 cup of dry white wine

1 cup grated fresh Parmigiano-Reggiano cheese

Sea salt & cracked black pepper to taste

Directions:

To prepare Ris-Oat-To, in a sauce pan bring 1 ½ cups of water and broth to a simmer. Keep warm over medium heat.

Heat a medium sauté pan over medium-high heat. Coat pan with a drizzle of olive oil. Add onion and garlic, sauté about two minutes until golden brown.

Add Quaker Oats and toast until golden brown, stirring constantly.

Add wine, cook for a minute or until liquid is nearly absorbed, stirring constantly.

Stir in 1 cup of broth mixture, cook for four minutes or until liquid is nearly absorbed, stirring constantly.

Add remaining broth mixture, ½ cup at a time, stirring constantly until each portion of broth is absorbed before adding the next

Remove Ris-Oat-To from the heat and add in ½ cup of cheese

Season with sea salt and black pepper to taste.

Mushroom Mixture

Ingredients:

4 cups of sliced mushrooms of your choice

2 tablespoons of olive oil

1 tablespoon of freshly chopped thyme

½ teaspoon sea salt

½ teaspoon cracked black pepper

Directions:

Heat olive oil in a large non stick pan over medium high heat, add mushrooms and crushed garlic clove and sauté for about 4 minutes until golden brown and crispy. At the last second season with salt and pepper and fresh thyme.

Spoon Ris-Oat-To into 6 medium size bowls and top with crispy mushrooms, and a pinch of cheese.

Nutrition Profile

290 Calories, 12g Total Fat, 4g Sat Fat, 15mg Cholesterol, 320mg Sodium, 26g Carbs, 4g Fiber, 13g Protein

VISIT DAVE :

Author of 101 Optimal Life Foods (Bantam Books 2010) and 101 Foods That Could Save Your Life! (Bantam Books, 2008)
President and Founder, Nutrition Housecall, LLC
Nutrition Advisor for Fitness Magazine
Produce for Kids®\PBS Kids Advisory Board Chair
Benedictine University Nutrition Programs Advisory Board
Former Spokesperson for the American Dietetic Association

at the following social media addresses:

Facebook Fan Page

http://twitter.com/davidgrotto

http://www.youtube.com/user/Guyatitian

Thank you,

Mayo Clinic Healthy Weight Pyramid Servings

Thursday, December 30, 2010

Cooks Corner Recipe: Pan-braised Swordfish with Feta

Healthy Recipe:

Recipe: Pan-braised swordfish with feta

Dietitian's tip: This Mediterranean-style swordfish dish goes from stove to table in less than 20 minutes.

Note: The Food and Drug Administration recommends that women who might become pregnant, pregnant women, nursing mothers and children younger than age 5 should avoid eating swordfish because they may contain high levels of mercury and other toxins. Substitutes for swordfish include halibut, mahi-mahi, sea bass, cod, snapper or other firm-textured fish.

By Mayo Clinic staff

Serves 4

Ingredients

4 swordfish steaks, each 5 ounces, and 3/4- to 1-inch thick
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 teaspoons olive oil or canola oil
1 red onion, thinly sliced
2 cloves garlic, minced
1 cup vegetable stock or broth
1/2 cup golden raisins
2 tablespoons red wine vinegar
1 small lemon, thinly sliced
2 tablespoons crumbled feta cheese
1 tablespoon chopped fresh marjoram or oregano
1 tablespoon capers, rinsed

Directions

Sprinkle the swordfish steaks on both sides with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. In a large, nonstick frying pan, heat 1 teaspoon of the oil over medium-high heat. Add the fish to the pan and sear on both sides until lightly browned, about 2 minutes on each side. Transfer to a plate and keep warm.

Reduce the heat to medium and add the remaining 1/2 teaspoon oil to the pan. Add the onion and garlic and sauté for 1 minute. Stir in the stock, raisins and vinegar. Return the swordfish to the pan and top with the lemon slices. Cover and simmer until the fish is opaque throughout when tested with the tip of a knife, 3 to 4 minutes.

Remove the lemon slices from the fish and set aside. Transfer the swordfish steaks to warmed individual plates. Stir the feta, the remaining 1/2 teaspoon salt and 1/8 teaspoon pepper, the marjoram, and the capers into the pan juices. Remove from the heat. Spoon some sauce over each swordfish steak and top with the reserved lemon slices. Serve immediately.

Nutritional Analysis

(per serving)

Calories
277
Monounsaturated fat
4 g

Protein
30 g
Cholesterol
59 mg

Carbohydrate
19 g
Sodium
700 mg

Total fat
9 g
Fiber
1 g

Saturated fat
3 g

Fruits
1

Protein and dairy
2

Diabetes Meal Plan Exchanges

Your diabetes diet: Exchange lists

Fruits
1

Nonstarchy vegetables
1

Meat and meat substitutes
4

Dash Eating Plan Servings

Sample menus for the DASH eating plan

Vegetables
1

Fruits
1

Meats, poultry and fish
4

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

RE00076

Oct. 19, 2007

© 1998-2010 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

Sunday, December 26, 2010

Follower Sunday: “Thank You Readership!” Guest-Chef Shelly Rael Shares Expertise and Converted New Mexican Recipe for Cerebral Palsy

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, Shelley Rael, M.S., RD, LD and her recipe: “Black Bean Breakfast Burritos .”

Shelley A. Rael, MS RD LD, is a registered dietitian practicing in Albuquerque, NM. A product of a military family, she ended up in New Mexico in the mid-1980’s and never left. Now married to a native New Mexican, she considers herself a “converted” New Mexican.

Having already had a family when she decided to major in nutrition, her education including her Bachelors of Science in Nutrition/Dietetics, dietetic internship, and her Master’s of Science in Nutrition were all completed at the University of New Mexico. She also works at UNM at the Employee Health Promotion Program, working in employee wellness and disease prevention. She also teaches one academic class a semester. She does whatever she can to help people with preventing disease and having a healthy life through healthy diet and lifestyle.

She is active in the dietetics profession, volunteering for many boards/positions and currently the Chair-elect of the Nutrition Entrepreneurs Dietetic Practice Group and Vice-president of the Osteoporosis Foundation of New Mexico. She has also held many positions with the New Mexico Dietetic Association since 2000. She love networking with her colleagues and earning from others.

Shelley and her family are also active people: she runs, cycles, and take part in physical activity regularly. Her husband cycles and part of a local racing team and their son is in college and is lifeguard with the City of Albuquerque.

Shelley blogs at http://newmexicodietitian.wordpress.com and can be found “tweeting” latest health and wellness news at twitter.com/shelrael.

Breakfast burritos are THE breakfast of New Mexico, but they can be very high in calories because of the eggs, cheese, bacon, sausage, and potatoes. Trading out the meat and potatoes for the high-antioxidant black beans helps increase the fiber, keep the protein up and reduce the fat.

INGREDIENTS:

- 4 whole eggs
- 1 cup canned black beans, rinsed and drained
- ½ cup Monterey jack or cheddar jack cheese
- ¼-½ cup green chile or salsa
- Four 6-8”flour tortillas

DIRECTIONS:

Pre-heat skillet and coat with cooking spray.
Whisk eggs together in a bowl and pour into the pre-heated pan.
Once the eggs are partially cooked, add black beans.
Stir/mix the beans and eggs together until fully cooked.
Sprinkle cheese over the eggs and beans evenly.
Divide egg, bean and cheese mixture among the 4 tortillas.
Top each tortilla with 1-2 Tablespoons of green chile or salsa (to taste).

Visit often and remember: Shelley blogs at http://newmexicodietitian.wordpress.com and can be found “tweeting” latest health and wellness news at twitter.com/shelrael.

Thank you for visiting and reading,

Tuesday, December 21, 2010

Cooks Corner Recipe: Turkey Lasagna

Lower Fat Classic

Turkey Lasagna

Put those extra holiday leftovers to work and give new life to an old favorite with our healthy recipe, hearty lasagna. Lean turkey and low-fat cheese cut the fat and calories usually found in the traditional dish while onion, oregano, and marinara keep it fun and flavorful. Whole-wheat noodles add another layer of cancer protection with their unique antioxidants, phenols and lignans.

Makes 8 servings.
Per serving: 290 calories, 8 g total fat (3.5 g saturated fat), 22 g carbohydrate,
34 g protein, 3 g dietary fiber, 280 mg sodium.

6 whole-wheat lasagna noodles (or use no boil noodles)
Canola oil cooking spray
1 medium onion, diced or chopped into medium pieces
1 1/2 lb. diced cooked turkey breast
1 tsp. dried oregano
15 ounces low-fat ricotta cheese
1 large egg, beaten
1 10-ounce package frozen spinach, cooked per package directions, well drained
3 cups low-sodium marinara sauce
1 cup part-skim milk mozzarella cheese, shredded

Directions

Preheat oven to 375 degrees.
Cook lasagna noodles according to package directions. Set aside on cloth towel.
Spray large skillet with cooking oil, and over medium heat, cook onion until soft. Add turkey and cook until heated through. Stir in oregano.
In medium bowl, mix together ricotta, egg and spinach.
Place 1 cup sauce in the bottom of 13 x 9-inch baking dish and spread to cover the bottom. Layer with 3 lasagna noodles, half the ricotta cheese mixture and half the turkey mixture. Repeat layering starting with sauce, then cheese then turkey mixture. Top with mozzarella.
Cover with aluminum foil and bake for 40 minutes. Remove foil and bake for additional 10-15 minutes or until bubbling and top is golden brown. Let stand for 10 minutes before serving.

Enjoy!

Thank you for reading,