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. 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 provide for you this week, my friend and my colleague, Chef Brian Hutchings, and his recipe: “‘Secret Sauce’ for Success.”

Mgr. and Chef Brian Hutchings

I have been in the food service industry for 16 years and eating is one of the best things to do. I started out as a pizza delivery person and worked my way up to managing at casual dinning Applebee's. I live in upstate New York and we get a full spectrum of weather here so it is not always easy to fire up the outdoor grill during the dead of winter. That is why during the summer time, when you get a chance to use it you do. Holidays, camping, time with friends, or birthday parties are a great time to introduce this sauce by cooking it right on or having it on the side for dipping.

© Asian Basting Sauce or Marinade Recipe

Developed and reprinted with permission from Brian Hutchings

Asian Basting Sauce or Marinade

11oz jar Koon Chun Hoisin Sauce
1 Tlbs garlic powder
1 Tlbs Asian fire spice powder
4 Tlbs honey
6 Tlbs soy sauce

Great for summer time outdoor cooking on ribs, chicken, or fish.

Sunday, September 6, 2009

Follower Sunday: Thank You Readership! LEAP Therapist and Dietitian offers Child-Inspired ‘Sneaky’ Smoothie

By Anthony J. Sepe

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 provide for you this week, my colleague Jan Patenaude, and her recipe: “Sneaky” Cream-Cicle Smoothie.

Jan Patenaude, RD, CLT

Jan Patenaude is a Consultant Dietitian and Freelance Writer, consulting and telecommuting from her home office high in the western Colorado Rocky Mountains.

She has over 28 years experience in Medical Nutrition Therapy and nutrition consulting to hospitals, nursing homes, drug/alcohol rehab facilities, home health care, employee and corporate health, food companies and her own private practice. She received her undergraduate training at the University of Minnesota, the University of North Dakota and Viterbo University, where she obtained her BS degree in Community/Medical Dietetics via a CUP, Coordinated Undergraduate Program in 1982.

Her special expertise is in the emerging field of delayed food sensitivity testing and therapy. She counsels patients with inflammatory conditions such as Irritable Bowel Syndrome, Migraine, Fibromyalgia, Chronic Fatigue Syndrome, Crohn’s disease, IBD and more. She is a consultant to the laboratory that patented the MRT (Mediator Release Test) and is co-author of the Certified LEAP Therapist training program, a 40 hour self-study course and is a mentor to dietitians new to this diet therapy.

She is a sought after speaker to state and national dietetic association meetings, sharing with others her enthusiasm for the MRT test and LEAP diet protocols, changing lives for the better, one client or one RD at a time.

"Sneaky" Cream-Cicle Smoothie

© “Sneaky” Cream-Cicle Smoothie

Developed and reprinted with permission from Jan Patenaude

Mix equal portions milk and orange juice. Blenderize with 1-2 ice cubes. Serve.

(The sneaky part is young children never see this as just 1/2 milk/1/2 orange juice. They think it's a real treat and enjoy getting their milk and a fruit serving.)

Jan Patenaude, RD, CLT
Consultant, Writer, Speaker
Director of Medical Nutrition
Signet Diagnostic Corporation

Sunday, August 30, 2009

Follower Sunday: Thank you Readership! Dietitian Melissa Schisler Brings Healthy Quesadillas to The Table

By Anthony J. Sepe

http://fromadietitiansperspective.blogspot.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 provide for you this week, my colleague Melissa Schisler, and her recipe: Broccoli Bean Quesadillas.

Melissa Schisler, RD, CD, LMP

Melissa is a registered dietitian, massage therapist, and writer in New York City. She provides counseling for clients on how to incorporate nutrition and physical activity for a fit and healthy lifestyle. She specializes in nutrition therapy for gluten intolerance, weight control, blood pressure, cholesterol, and diabetes. Her goal is to tailor her nutrition sessions to meet each person's individual wellness goals. For more information, visit her website at www.nutritionmassage.com

© Broccoli Bean Quesadillas

Developed and reprinted with permission from Melissa Schisler

Broccoli Bean Quesadillas

Ingredients:

1 cup of canned black beans, rinsed
¼ cup salsa
4 oz part skim mozzarella cheese (1 cup grated)
1 cup fresh broccoli, finely chopped
8- 6-inch corn tortillas
Pam cooking spray

Directions:

In large mixing bowl, mash beans with a fork. Mix in salsa, cheese, and chopped broccoli. Coat frying pan with cooking spray and heat pan over medium heat. Lay tortilla flat in pan, spread ~1/3 cup of the bean filling on the tortilla, and top with another tortilla. Compress the tortillas down with a spatula and cook for 3-4 minutes on each side, until lightly browned and cheese has melted. Remove from pan and repeat with remaining tortillas. Makes 4 servings.

*This is an easy snack or vegetarian entree, high in fiber and iron while still low in fat.

Nutrition Information:

Each Quesadilla = 320 calories

30 g carb

7.5 g fiber

10.5 g protein

6 g fat

Melissa Schisler RD,CD,LMP
Body Essentials Nutrition & Massage
"An integrated approach to reaching your wellness goals."
e-mail: nutrition-massage@hotmail.com
www.nutritionmassage.com

Thank you for reading and enjoy!

Sunday, August 16, 2009

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

By Anthony J Sepe

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

Thursday, August 6, 2009

Thank You Readership: Registered Dietitian, Jacqueline Gutierrez, Shares Healthy Low-fat Apple Pie Recipe from Red Apple Concepts

By Anthony J Sepe

Dear Readers:

This post was originally posted on July 26th; however, something happened and was was not able to be accessed. Therefore, it is my pleasure to re-post this information for you. Please accept our apologies for the inadvertent mishap.

***

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, Jacqueline S. Gutierrez, MS, MSEd, RD, CDN.

Jacqueline S. Gutierrez, MS, MSEd, RD, CDN has fifteen years of experience as a Registered Dietitian. She has a bachelor’s degree in Biology from Hunter College and a master’s degree in Medical Biology and Nutritional Science from Long Island University, C.W. Post Campus. She also has a master’s degree in Secondary Education from Queens College. Her experience as a Registered Dietitian covers many areas, including both clinical and foodservice components. Through her own business, Red Apple Concepts, she offers nutrition counseling and seminars. She also has helped various populations with diet, nutrition, and foodservice issues including developmentally disabled adults, nursing home residents, and restaurant managers. She wrote continuing education modules about food safety, HACCP, vegetarian nutrition, modified consistency diets for developmentally disabled adults, and the biochemistry of taste. In addition, she is currently teaching online nutrition classes in addition to working with developmentally disabled children and adults.

Recipe developed and reprinted with permission

by Jacqueline Gutierrez, MS, MSEd, RD, CDN

Ingredients:

Pie dough:

1 cup unbleached flour

1 cup whole wheat flour

1 tsp sesame seeds

2 Tb butter

1/2 cup water + extra water if needed

Filling:

5 to 6 cups of sliced apples, skins and seeds removed

1/2 cup brown sugar

2 Tb cornstarch

1/4 tsp cinnamon

1/8 tsp nutmeg

1 Tb butter

1 Tb lemon juice

1 tsp vanilla

1) Preheat the oven to 450 degrees F.

2) Mix the unbleached flour, whole wheat flour, and sesame seeds together.

3) Mix in the butter. Use a fork or pastry cutter to break up the chunks.

4) Add 1/2 cup water, and a little more as necessary to make the dough pliable but not runny.

5) Grease a 9 inch pie pan or spray it with cooking spray.

6) Use about 2/3 of the crust mixture to make the bottom crust by flattening it out and pressing it into the pie pan.

7) Save the remaining 1/3 of crust for strips to be placed on top of the pie.

8) In a large bowl, mix the apples, brown sugar, cornstarch, cinnamon, nutmeg, lemon juice, and vanilla.

9) Place the filling mixture into the pie shell.

10) Dot with small pieces of butter.

11) Use the remaining crust to make a top for the pie. Roll it into snake strips, and flatten them out. Place the strips across the top, and be sure to use a little water to stick the ends of each strip to the bottom crust.

12) Bake at 450 degrees F for 10 minutes and then reduce the heat to 350 degrees F. Bake another 35 to 45 minutes until the top is golden brown.

Visit Jackie at the following:

Jacqueline S. Gutierrez, MS, MSEd, RD, CDN

RedAppleConcepts

Website: http://www.redappleconcepts.com

E-mail: JackieRD@redappleconcepts.com

Friday, July 31, 2009

Taste the Dream: Banana Dream Pie

Banana Dream Pie

1 vegan pie crust

1/2 cup sugar or other sweetener

5 Tablespoons cornstarch

2 cups RICE DREAM® Original or SOY DREAM® Classic Original

1/2 teaspoon salt

1 teaspoon vanilla extract

1/2 pound firm tofu

2 ripe bananas

2 tablespoons coarsely chopped almonds

1. Prepare the pie crust according to directions on package and let cool.
2. Mix the sugar and cornstarch in a saucepan, then stir in the milk and salt and cook over medium heat, stirring constantly, until very thick.
3. Remove from the heat and stir in the vanilla.
4. Drain the tofu and blend it in a food processor until smooth, then add the pudding and blend until smooth.
5. Slice the bananas into thin rounds over the cooled crust.
6. Spread the tofu mixture on top of the bananas.
7. Toast the chopped almonds in a 375° F oven until lightly browned, about 10 minutes, then sprinkle evenly over the pie.
8. Refrigerate until completely chilled, at least 2 hours

Source: Tastethedream.com

Enjoy!

Sunday, July 26, 2009

Follower Sunday: “Thank You Readership!” Guest-Chef and Registered Dietitian Sophia Medinsky Shares Healthy Recipe for Kids

by Anthony J. Sepe

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, colleague Sophia Medinsky, RD, CDN, with a Strawberry Cottage Cheese Recipe.

This is a delicious snack every child will love.

© Strawberry Cottage Cheese

Recipe submitted and reprinted with permission by Sophia Medinsky, RD.

Ingredients:

2 cups fresh strawberries, sliced

2 cups Low Fat 2% cottage cheese, drained

Slivered almonds for garnish

Preparation:

In 4 dessert cups, layer cottage cheese and sliced strawberries alternatively until cups are full. Garnish with slivered almonds if desired.

4 servings

Nutrition Information per serving:

Calories: 130

Protein: 17 g

Total fat: 2 g

Dietary Fiber: 2 g

Calcium: 91 mg

Monday, June 22, 2009

Dads with challenges, and, a Health-e Recipe

by Anthony J Sepe

Dads facing new challenges

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

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

Valuing family over career reflects a vital shift in attitude, but it appears that so much of men’s identification is packaged in being good providers for their families. Dad is more than an ATM. Dad is more than running to

him when mom says ‘no.’ Dad is more than his laughter or joke or two, or three. Dad is special because he, too, brought life into this world. Lest we not forget: everyone of us face challenges, too. We face challenges about whether or not to make to proper choices to eat healthy, daily. Ask yourself: do I want this,which is healthy for me or do I want that, which is not so healthy for me. Only you know. Therefore, most of you know that Weight Watcher’s is very near and dear to my heart because I used to teach the program classes, and here is a Health-e recipe to help you on your way:

Baked Red Snapper

1 tablespoon olive oil, divided

4 (8 oz) red snapper fillets

1 medium onion, thinly sliced into rings

2 plum tomatoes, thinly sliced

1 green bell pepper, seeded and thinly sliced

METHOD:

Preheat oven to 375 degrees. Brush x9 baking dish with 1 teaspoon of the oil. Arrange the fish fillets in dish;brush with remaining 2 teaspoons oil. Arrange onion over fish; top with tomatoes and bell pepper.

Cover dish with foil;bake until fish flakes easily with a fork, about 20 minutes.

Nutrition Information

280 calories, 6.4g fat,1.4g fiber

Makes 4 Servings; 6 Points per serving

Source: Weight Watcher’s

Enjoy!

Friday, June 12, 2009

SUMMER SMOOTHIES

BY Anthony J Sepe

I gave a talk to teenagers at the hospital. I wanted to make the talk interesting and make the talk fun for them, too. My presentation was called: “THE TEEN MACHINE: Let’s Wrap-- & have a Smoothie!!!” We made several smoothie’s, and the following recipes are my own original recipes, which I would like to share with you; however, when you use or print these recipes, please give proper attribution credit, © 2000-2009 Medical Nutrition Therapy Services Anthony J Sepe “Blog: From A Dietitian’s Perspective” http://fromadietitiansperspective.blogspot.com. All rights reserved.

· BANANA BLUEBERRY SMOOTHIE

Ingredients:

1. 4 Ice cubes crushed

2. 2 Bananas

3. ½ cup blueberries

4. 1 c plain yogurt or ½ c orange juice

METHOD:

Crush ice cubes in blender. Slice bananas and add to blender. Add blueberries to blender. Pour in yogurt or orange juice. Blend until smooth. Pour into glass and serve. Top w/banana skewer.

· STRAWBERRY PINEAPPLE BANANA SMOOTHIE

Ingredients:

1. 4 Ice cubes, crushed

2. ½ cup strawberries

3. ½ cup crushed pineapple

4. ½ sliced banana

5. ½ c orange juice

6. ½ tsp vanilla extract (optional)

Method:

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

· CHOCOLATE COVERED STRAWBERRY SMOOTHIE

Ingredients:

1. 4 ice cubes crushed

2. ½ cup strawberries

3. ½ cup orange juice

4. 2 Tbsp. chocolate syrup

METHOD:

Crush ice cubes in blender. Add strawberries, orange juice and 2 Tablespoons of chocolate syrup to blender. Blend until smooth. Pour into glasses and serve. Top with fruit.

Smoothie tid-bits

· For fruits use: strawberries, bananas, blueberries, peaches

· For flavors use: vanilla extract or chocolate syrup, if desired

· For liquids use: milk, orange juice, flavored or plain yogurt

Thursday, June 4, 2009

Judge Sonia Sotomayor Does Confront Bias Suspicions

By Anthony J. Sepe

The Associated Press poll suggests that Americans have a more positive view of Judge Sotomayor than they did of any of former President George Bush’s nominees to the high court. Sotomayor, who would be the high court’s first Hispanic and its third woman, told senators she would follow the law, as a judge without letting her life experiences inappropriately influence her decisions. “Ultimately and completely, a judge has to follow the law no matter what their upbringing has been,” said Senator Patrick Leahy, quoting the nominee as saying in their closed-door session. Thank goodness that the Court nominee can meet with lawmakers and that the Judiciary Committee Chairman, can actively listen. Thank goodness that our calories don’t know the difference between day and night! Now, that doesn’t mean that we have a license to eat anything we want without caution, it does mean we can eat, with moderation. Our bodies need a constant supply of energy, but I’m referring to non-nutrient dense items. While we can’t change age, gender or our heredity, we can significantly make an impact upon our body and increase the amount of energy we burn.

Like meat, black beans supply protein and iron. They also are rich in fiber, provide folate, and have no fat. Serve this dish as an appetizer, or pair it with a green salad for a light, but filling low calorie, low-point lunch. And, because of my love of food, my passion about weight loss and love and passion for Weight Watcher’s, here’s a great recipe for you today:

ZESTY BLACK BEAN AND SALSA DIP

Ingredients:

8-(6”) corn tortillas

1 (15-16oz) can black beans, drained and rinsed

1 (8oz) jar salsa

Procedure:

Preheat oven to 350 degrees. Spray 2-baking sheets with cooking spray. Cut each tortilla into 6 wedges. Spread out the wedges on the baking sheets and bake until crisp, ~10-15 minutes. While the tortillas are baking, combine the beans and the salsa, and place in a bowl. Place the tortillas in a basket and serve with the dip. Makes 4 Servings; 5 points per serving.

Recipe Source: Weight Watcher’s.

Sunday, May 3, 2009

Follower Sunday: “Thank You Readership!” Chef Ryan Boudreaux Passes Torch to Guest-Chef Lindsey Pine of Los Angeles

by Anthony J. Sepe

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. Chef Ryan has passed the torch to Lindsey Pine. It is my pleasure to introduce this week, Lindsey from Los Angeles, California with her Greek-Style Ratatouille.

Lindsey Pine

A cook by trade, Lindsey is combining her love of food and nutrition by pursuing a Masters degree in Nutritional Science from California State University, Los Angeles. She is also a CDP student working towards Registered Dietitian status in addition to a Sports Nutrition Certificate. After receiving an A.A. in Culinary Arts from Seattle Central Community College and a B.S. in Hospitality & Tourism Management from San Diego State University, Lindsey decided to dive into the nutrition and fitness field. With experience ranging from restaurant cooking and personal chefing, to an internship at the Los Angeles Times Food section test kitchen, and managing classes at a culinary school for the home cook, Lindsey plans to combine her culinary background with the science of dietetics to show people how to eat flavorful yet healthy food. She currently resides in Los Angeles, CA where she was born and raised. Contact info: LindseyPine777@yahoo.com

Recipe reprinted with permission from Chef Lindsey Pine.

Greek Inspired Ratatouille

Makes 6 – 1 cup servings

Note: Since this is a rustic dish, all vegetables should be large dice. Pair with brown rice or quinoa for a satisfying vegetarian main dish. Love it with a dollop of hummus!

Ingredients:

1 TBL olive oil

1-1/2 cups chopped yellow onion

2 tsp finely chopped garlic

1 red bell pepper (about 1 heaping cup chopped)

1 lb. eggplant (about 5 cups chopped)

2 zucchini (about 2-1/2 cups chopped)

1 pint cherry tomatoes (leave whole)

1 TBL tomato paste

½ cup low sodium, fat free chicken broth, vegetable broth, or water

¼ tsp freshly ground black pepper

1 tsp kosher salt

1 tsp fresh lemon juice

¼ cup chopped fresh dill

6 tsp feta cheese, divided

Method:

Heat the olive oil in a large pot or Dutch oven over medium heat. Add onion and garlic and cook until soft, about 5 minutes. Give onions and garlic a stir after a couple minutes so they don’t brown or stick to the pan. Add bell pepper and cook for 3 minutes more. Add eggplant, tomatoes, and zucchini. Add tomato paste, give vegetables a good stir and cook for 3 more minutes. Add the broth or water, pepper and salt. Turn heat to low, cover and simmer for 30 minutes or until vegetables are soft. Turn off heat and add lemon juice and dill. Crumble 1 tsp feta cheese over each serving.

Contact info: LindseyPine777@yahoo.com

Thursday, April 30, 2009

H1N1: Prevention

by Anthony J. Sepe

The swine flu has hit hard; however, with precautions, let’s reduce the risk. Many parents are receiving letters urging precaution, to keep sick children home, and other safeguards to prevent swine flu. The letter also warns of closing schools if the flu starts spreading. Health officials, do remain on alert, but it’s not panic time. President Obama said in his speech last evening: “good hand-washing is key.” Washing hands thoroughly is appropriate and good hygiene is ‘key.’

The take away here: hand-washing is so important, particularly, related to food service and food-serving. Just as important, is cooking food properly to their appropriate internal temperature, which will kill harmful bacteria. With that said, it is still safe to eat, “the other white meat,” pork.

The following is a wonderful recipe for Sweet and Sour Pork. It makes 6 servings and is 4 points per serving, according to Weight Watcher’s, a program near and dear to my heart for those that follow the ‘Points’ Program. (I used to teach the program for successful weight loss.)

SWEET AND SOUR PORK

Ingredients:

1 can (15-16 oz) pineapple tidbits (canned in juice)

2 Tbsp. reduced-sodium soy sauce

1 Tbsp + 1 tsp. cider vinegar

2 tsp cornstarch

2 tsp sesame or peanut oil.

1-1/2 pounds boneless pork tenderloin, cut into 1” cubes

2 cups fresh or frozen bell pepper strips

1. Dain pineapple, reserving 1/2 cup juice; set pineapple aside. In small bowl or cup, combine reserved juice, the soy sauce, vinegar, and cornstarch, stirring until cornstarch is dissolved; set aside.

2. In wok, or similar pan, heat oil over high heat. Add pork; stir-fry until well browned, 5-10 minutes. Stir in peppers and reserved pineapple. Add reserved juice mixture; bring to a boil. Reduce heat to low; simmer, stirring occasionally, until pork is cooked through, 5-10 minutes. Serve immediately.

Nutrition Information: 197 calories; 4.6g fat; 0.7g fiber

Enjoy!

Anthony

Saturday, April 18, 2009

Recipe: Cranberry Jell-O Salad

by Anthony J Sepe