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

Holiday Fluids

By Anthony J Sepe

http://www.medicalnutritiontherapyservices.com

http://fromadietitiansperspective.blogspot.com

 

We can find them dressed in silks and pearls, sifting through grandchildrens’ photographs or sitting beside a Miami poolside, these are the elderly or our senior citizens.

With the 4th of July Holiday approaching quickly, what a better way to incorporate—fluids—and discuss Water: A Vital Nutrient!  The majority of people need at least 8 glasses of fluid (preferably water), daily.  During the Holiday, when we are subjected to being outside during the hot heat, our bodies utilize more water just to keep a constant body temperature.

With very hard work and a very hard exercise routine, our bodies perspire and we lose this water through the pores of our skin.  Therefore, it is extremely important to keep ourselves hydrated, in particular, during these summer months. Offer your loved one a drink.  Offer the aged a drink.  Offer them a tall glass of water, which has been flavored with a hint of freshly squeezed orange juice or freshly squeezed hint of lime, to name a few.  These are just a few ways to safely save some money too.  There is no need to purchase an expensive flavored water, when we can do it ourselves-- with just a few extra minutes of time.  Remember: The elderly are a risk of dehydration during the hot and humid weather.  Sometimes, confusion can occur.  Let’s remember to offer them with a drink of flavored water the next time we reach for one ourselves.  And, we might just hear a wonderful story told by way of photos, which speak a thousand words!

Happy July 4th Holiday!

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

© Medical Nutrition Therapy Services, Recipe courtesy Anthony J Sepe, 2000-2009.

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

© Medical Nutrition Therapy Services, Recipe courtesy Anthony J Sepe, 2000-2009.

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

© Medical Nutrition Therapy Services, Recipe courtesy Anthony J Sepe, 2000-2009.

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

Copyright 2000-2009 Medical Nutrition Therapy Services, All Rights Reserved.

Summer Fun!

Fruit Kabobs and yogurt dip- These kabobs are tasty, year round snack or dessert.  All types of fruits are packed with beneficial phytochemicals (Plant chemicals) that can help lower your risk of heart disease, cancer, and other diseases.  Try plain yogurt with a dash of vanilla and sugar substitute.  It’s higher in calcium than flavored varieties.

Ingredients:

3 cups cut or small whole mixed fruit (melon, berries, peaches, nectarines and/or plums in the summer; pears and apples in the fall; grapefruit, oranges, tangerines, and/or kiwi fruit in the winter)

8 wooden or metal skewers

3 cups aspartame-sweetened or  plain fat-free yogurt

1 tsp vanilla

sugar substitute (optional)

 

Method:

1. Thread the fruit onto the skewers, alternating different types of fruit.
2. If using plain yogurt, flavor with vanilla and sugar substitute.  Serve 2 skewers to each person, along with 3/4 cup of yogurt for dunking or spooning over the fruit.

Source: Weight Watcher’s

Makes 4 servings; 2 pts per serving

Rubbed the wrong way?

by Anthony J. Sepe

http://fromadietitiansperspective.blogspot.com

 

Something ever rub you the wrong way?  What are your favorite herbs and spices?Well, take a closer look at what rubs you enjoy for summer.  Mix your favorite together.  Use with and on your favorite tender cuts of chicken, meat and fish.  Gently, press into the outside flesh of the meat, chicken or fish before cooking.

 

Use some favorite 100% juice or an acid, such as an apple cider vinegar.  Then, mix with your spice that you enjoy.  Here’s one of my favorites:  mix some Italian seasoning, fresh parsley or cilantro, combine with some oregano, rosemary and thyme.  Another that would be good garlic, grated lime peel and some cracked pepper. 

Take a look at my new Kitchen Flavors:  “Herbs and Spices” for use in your kitchen. You’ll get an idea of what you might want to mix together. Have fun!!  http://www.medicalnutritiontherapyservices.com/products.html

 

Best regards,

Anthony