Thursday, January 14, 2010

Oven-Dried Sweet Potato Chips

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Colorful, crisp sweet potato chips create a flavorful and low-fat substitute for the more familiar fried white potato chips.

Ingredients:

  • 1 tsp salt
  • 1 tsp chili powder
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp freshly ground black pepper
  • 1/4 tsp ground cayenne
  • 1/4 tsp cinnamon
  • 1 lb. sweet potatoes, scrubbed and peeled, if desired
  • 1 Tbsp extra virgin olive oil

Method:

  1. Preheat oven to 250 degrees.
  2. Combine salt and spices in mixing bowl.
  3. Slice sweet potatoes paper-thin and toss lightly with spices and oil.
  4. Bake until done.

Source: Adapted from Vegetarian Times, 2002.

Thursday, January 7, 2010

Blogoversary: 1-Year old today

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Happy Blogoversay today; the blog is 1-year old.  It has been a pleasure to write and to meet so many wonderful people over the past year, and I am looking forward to continually bringing nutrition information and topics of interest your way.  Each of you that have read, contributed your thoughts and ideas, or shared your feelings along the way, thank you, which has made blogging so enjoyable. 

Thank you for reading and making “From A Dietitian’s Perspective” part of your blog world. Please enjoy a piece of “fat-free chocolate cake” below.

 

Sincerely,

Anthony :)

 

  • FAT-FREE CHOCOLATE CAKE RECIPE

Ingredients:

  1. 3 1/3 cups all-purpose flour
  2. 1/2 cup unsweetened cocoa powder,sifted
  3. 1 1/2 tsp. baking soda
  4. 1/2 tsp. salt
  5. 1 1/2 cups granulated sugar
  6. 1/2 cup plain nonfat yogurt
  7. 2 egg-whites
  8. 1 T vanilla extract
  9. 1 T white vinegar
  10. 2 T confectioners’ sugar

Preparation:

  1. Preheat oven to 350 degrees. Spray 13x9 baking pan with nonstick cooking spray.
  2. In a medium bow., combine the flour, cocoa, baking soda and salt.
  3. In a large bowl, with an electric mixer at medium speed, beat the granulated sugar, yogurt, egg whites, vanilla and vinegar until fluffy, about 2 minutes.  With the mixer at low speed, gradually add the flour mixture; stir until just combined (do not over mix.) Add 2 cups water and stir until just smooth.
  4. Pour the batter into the pan.  Bake until a toothpick inserted in the center comes out clean, about 40 minutes.  Cool completely in the pan on a rack.  Dust with the confectioners’ sugar.

Nutrition Information:

120 calories; 0g total fat; 0g saturated fat; 0mg cholesterol; 133mg sodium; 28g carbohydrate; 1g dietary fiber; 3g protein Weight Watchers Points: 2

Monday, January 4, 2010

Hotel Guests: Seek Out Free Food

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MORE TRAVELERS OPT FOR BREAKFAST DEALS

More guests are flocking to free hotel breakfasts and buffets, bypassing pricier restaurants, according to a research group that tracks the restaurant industry.

The number of free meals or snacks eaten at hotels this year inched up 1 as of Sept. 30 over the same period in 2008, even as the number of people staying at hotels dropped significantly.  That’s in sharp contrast to the number of paid meals eaten in hotel restaurants, which saw a double-digit dip of 14 percent.

“To be up 1 percent… is pretty remarkable, especially in these days and times,” says Bonnie Riggs, restaurant industry analyst for the NPD Group, a market research firm.

“Those hotels offering up a free breakfast along with the cost of their room are holding up relatively well compared to everyone else.”

Hotels have struggled like the rest of the travel industry during the economic  downturn, as companies slashed travel budgets and cash-strapped Americans postponed vacations.

Riggs says the increased popularity of free hotel meals likely signals that more people are switching from high-end hotels to those where they can get more bang for their buck, such as free coffee or a complimentary breakfast.

“At your higher-end, it’s very expensive.  And when travel budgets are being cut, there’s a trade-down,” she says.

The trend, Riggs adds, is visible throughout the restaurant industry.  “We see trade-down from full-service restaurants to fast food.  We even see trade-down in menus, so when people do go to a full-service restaurant, they’re ordering a sandwich instead of a steak.  This seems to be happing everywhere.”

Choice Hotels International, which includes brands Comfort Inn and Econo Lodge, has gotten a boost this year from bargain-seeking travelers.

Friday, January 1, 2010

Happy New Year 2010

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Black-eyed peas and other legumes have been considered good luck in many cultures.  Typically, peas is considered a family tradition for meeting-up with good luck on New Years Day.  And, according to tradition, monetary gain will come to those who eat the peas and greens on New Year's Day — unless there are dirty clothes in the house.  (I always thought this was kind of funny.) 

"For the black-eyed peas and greens, the greens could be collard greens, turnip greens, or mustard greens.  Place the black-eyed peas over a little bit of rice or on the side.  If you want to be a Southern cooking gourmet, fry up the onion, red pepper, celery, and garlic in some bacon grease before putting it in to cook with the beans. When adding the onions, celery, salt, pepper and peas; stir well.  Simmer slowly about 45 minutes or until peas are tender and liquid level is low.  Part tradition, fixing the old staples keeps the guess work out of cooking.

Black-eyed peas: considered in many cultures to be good luck due to the fact that they symbolize prosperity, many people consume some black-eyed peas to start the new year right.

Happy New Year to all,

Anthony

Wednesday, December 30, 2009

Post-Christmas

12490350750Uqiyl Christmas is a great time of year.  Christmas and Post-Christmas can’t really be summarized into one single day by me, but rather, can be a difficult time, especially in the midst of a shaky economy for many. Whether your ideal Christmas is about snow and magical lights or a beach and a seasonal cocktail,  hopefully, we can step back and take a real deep-breath, remind ourselves that Christmas and the Christmas Season is about Christ and his gift to us.  Special gifts: hug someone, donate your time, write a letter, renew hope and your faith, visit someone during this time that you wouldn’t have ordinarily done so, or simply, hang out in your crib and be thankful for the moment to say “Merry Christmas and Happy New Year” to those we love.

Being away for the Holiday and spending time with my family, friends and enjoying various favorite food items, provided a deep sense of peace, which is innate.

Wishing each of you everything wonderful 2010,

Anthony

Sunday, December 20, 2009

Christmas Food

 

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Christmas food is as diverse as the cultures and customs present around the world, but Christmas food is a mix of tradition and modern day fun too. You must admit--Christmas Food is different than everyday food. Christmas Food is not just another compilation of predictable Christmas recipes; however, getting creative with serving Christmas food is very easy to do when you remember that the colors themselves are often enough to evoke Christmas imagery in the minds of most people.

Some great Christmas recipes are pineapple cheese ball, vegetables Christmas tree, Christmas cheese-spread and Christmas tree spread, which are also easy to prepare. The recipes kept from a generation to another differ from household to household, but they can significantly differ from province to province. People cook according to the same Christmas recipes and end up with the same table decorations most of the time.   However, even though traditions with regard to Christmas recipes are great, they are not the same across States.  Besides the savory dish, Christmas recipes include lots of cakes, pies, sugar, and candy, which are important for the little ones. Here’s where Christmas baking and Grandma’s recipes for the kids is great. Some of the best Christmas food is also the easiest to make, but do you agree that no one makes anything better than Grandma? And, particularly, at the Holiday?  Ever notice that these Christmas recipes have just the right touch; the right amount; the right taste—and, sometimes, the recipe isn’t even written down; however, Grandmas’ --just know. It is a refreshing collection of innovative recipes. Food, fun, family friends and Scrabble, the perfect recipe combination for a great night of Delicious recipes and memory-making.

Santa Claus, the Christmas tree, sending Christmas cards, and singing carols have all been inherited from the cultures of the West. Traditions such as Biscuits, Christmas cake and milk (sometimes liquor) may be left out for Santa to consume during his visit. This means a red fur-coated Santa Claus riding a sleigh, carols such as Jingle Bells, and various snow-covered Christmas scenes on Christmas cards and decorations appear during the Christmas Holiday season. Several people use cookie cutters in the shape of a Christmas tree, Santa Claus or Rudolph to make their treats for Santa, as Christmas friendly as can be and the compliments from your guests will flow freely too. My favorite has to be the little Christmas tree/angel/Santa shape cookies that you can buy and are decorated with icing. I would have 1 or 2 cookies, and put out the rest for "Santa" with his glass of milk. Sometimes the reindeer would have cheese-cubes and the elves got carrot slices!

Friday, December 18, 2009

Crispy Apple Chips—A Healthy Snack Choice

A former patient knew that I love apples of all varieties.  Today, I received a special package from her with all kinds of healthy things for the Holidays.  One of the things, which I received:  Crispy Apple Chips (Granny Smith) made by Seneca.  These chips were so good, and I wanted to share them with you.  It is my hope that should you have these at a market anywhere near you, that you give them a try and enjoy these chips, as much as I have. Happy Snacking!

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Nutritional Analysis:

Serving Size 1 oz.

Servings per bag: 2.5

Calories 150

Total Fat 9g

Saturated Fat 1g

Trans Fat 0g

Cholesterol 0mg

Sodium 10mg

Dietary Fiber 3g

Weight Watchers Points: 3

Source: Seneca Foods Corp www.senecafoods.com

Monday, December 14, 2009

Chewy Raisin Granola Snacks: On-the go!

Kids and grown-ups alike will love-- and crave--these chewy raisin granola snacks.  They’re so easy to make, you’ll have plenty of time to enjoy some form of exercise, too.

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Raisin Energy Bars

Ingredients:

4 egg whites

1/4 cup of sugar

4 teaspoons of vegetable oil

1 tsp. ground cinnamon

3/4 tsp. vanilla extract

1-2/3 cups lain “no added fat” or low fat granola

1 cup of sun-maid raisins

3 TBSP of toasted wheat-germ

3 TBSP raw sunflower seeds

4 tsp sesame seeds

1/2 cup walnuts

Directions:

1.  Beat egg whites and sugar in large bowl with whish until smooth.

2. Beat in oil, cinnamon and vanilla extract.

3. Stir in remaining ingredients.

4. Blend well.

5. Coat generously a 13x9” baking pan with nonstick cooking spray.

6. Turn raisin mixture into pan.

7. Pat to even layer.

8. Bake at 300 degrees for 20 to 25 minutes or until edges are golden brown.  Cool 5 minutes in pan. Loosen edges with spatula and invert onto wire rack to cool completely.

9. Cut into 4 dozen bite-sized pieces. 

10.  Store in an airtight container or pack in small plastic bags for on-the-go snacking.  Makes 48 pieces.

  • NUTRITIONAL ANALYSIS:

Calories: 40; Protein 1g; Fat 1g (Sat Fat 0g); Carbohydrate 7g;                            Dietary Fiber <1g;Cholesterol 0mg;Sodium 15mg

Weight Watcher Points: 1

Source:  Recipe adapted from Recipes for Healthier Eating

Saturday, December 12, 2009

I Love Lunch: The Musical – half-way to dinner

 

 

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Zesty Grilled Chicken with Thyme

Serves: 4

Ingredients:

2 boneless, skinless chicken breasts, cut in half

2 tsp Dijon mustard

1 clove garlic, crushed

1/4 tsp fresh or dried thyme

1 tsp horseradish

Directions:

1. Combine all the ingredients except chicken in a bowl, which should be large enough for the chicken breasts.

2. Coat the chicken breasts with the mixture and let stand at least 15 minutes.

3. Grill or broil about five minutes per side or until chicken is cooked through.

Nutritional Analysis:

Calories: 133

Total Fat: 2g

Cholesterol 69 mug

Sodium 110 mg

Carbohydrate 1 g

Fiber <1 g

Protein: 27 g

WW Points: 3

Thursday, December 10, 2009

Trix is for Kids? Cocoa for Cocoa Pops

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General Mills reducing amount of sugar in cereals

According to the Associated Press, Trix is for healthy kids.  It seems that General Mills is reducing the amount of sugar in cereals.  General Mills—the maker of Lucky Charms, Trix and Cocoa Puffs –plans to reduce the amount of sugar in its cereals marketed to children.

The move, announced Wednesday, comes as many food companies alter their products and face growing scrutiny from consumers and health groups over the nutritional value of the foods.

General Mills said it will cut the sugar in 10 of its cereals to single-digit grams of sugar per serving, which –really-- is a good thing to do.  The sugar in Cocoa Puffs, for example, could drop at least 25 percent from its original level and 18 percent from its current 11 grams per serving.  General Mills, which is based in Minneapolis, said the updated products will begin to roll out within the next year.  The timing will vary by product.

Several cereal makers have adjusted their products to address the growing concern.  Last year, Kellogg Company reformulated a number of its U.S. cereals including Fruit Loops, Apple Jacks and Corn Pops.

Post Foods said it has cut the sugar content in both Fruity Pebbles and Cocoa Pebbles by 20 percent.  Under pressure?  I’d say rightfully so.  It is no doubt, many mom’s are pressing for this move and is the child going to know the difference?

The Food and Drug Administration (FDA) has been cracking down on food packaging that touts misleading health benefits.  That led to one industry organization halt its “Smart Choices” labeling program, which was attacked because sugary cereals like Fruit Loops qualified for the label.

What say you about this?

Healthful Holiday Eating: Christmas Holiday Snack Mix

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Yield: 5 Cups

Ingredients:

  1. 1-1/2 cups small unsalted or lightly salted pretzels
  2. 1 Cup bite-size shredded whole wheat biscuits
  3. 1-1/2 cups popped popcorn, no added salt or fat
  4. 1 cup oyster crackers
  5. 2 Tablespoons reduced calorie margarine
  6. 1 Tablespoon low-sodium Worcestershire sauce
  7. 2 teaspoons dried Italian seasoning
  8. 1/4 teaspoon pepper
  9. 1/8 teaspoon salt
  10. 1/8 teaspoon garlic powder
  11. 2 Tablespoons grated Parmesan Cheese

Preparation:

1.  Combine pretzels, shredded whole wheat biscuits, popcorn and oyster crackers in a large bowl.  Toss well and set aside.

2.  Combine margarine and low-sodium Worcestershire sauce, Italian seasoning, pepper and salt in a small saucepan; cook over medium heat, stirring frequently until margarine melts.  Pour margarine mixture over cereal mixture.  Sprinkle with Parmesan cheese; toss well.

3. Spread the mixture in a 13x9” baking pan.  Bake at 275 degrees for 45 minutes, or until crisp, stirring occasionally.  Cool, store in an airtight container.

Source:  Dr. Jennifer Bueche

Tuesday, December 8, 2009

No “Dis” in Disability; just Ability—Food & Unconditional Love = Man’s Best Friend (Just no-bones about it)

I hope you have a wonderful day and love this video just as much as me. This video will most likely make you smile; make you laugh, and even make you tear-up, which just means your human and have a full spectrum of emotion because this is very touching and moving to see.

Thank you for stopping by the blog today; appreciate your time and comments.

~Anthony  :)

Saturday, December 5, 2009

Tuesday, December 1, 2009

Left Over Turkey? Easy Turkey Bake Recipe

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Ingredients:

1 pkg Stove Top Stuffing mix for Turkey

4 Cups chopped Cooked Turkey

1 bag frozen broccoli florets, thawed and drained

1 bag frozen carrots, thawed and drained

1 can condensed cream of chicken soup

3/4 cup low-fat or non-fat milk

1 1/2 cups shredded low-fat cheddar cheese

 

Preparation:

1.  Preheat oven to 350 degrees. Add 1- 2/3 cups hot water to stuffing mix; stir just until moistened. Set aside.

2. Mix turkey, broccoli and carrots in a 14x9 baking dish. Combine soup, milk and cheese; pour over turkey mixture. Top with prepared stuffing.

3. Bake 30 minutes or until heated through.

Yield: 6 servings; adapted from Stovetop.com