Cooks Corner Recipe: Grilled Chile-Marinated Zucchini

 

This recipe is good simply serviced with olives and crusty bread. Any leftovers can be used as a sandwich filling with hummus or tossed with pasta.  Other vegetables can be prepared in the same way; bell peppers are good, as are mushrooms.

Yield: 6 servings

6 zucchini, ends trimmed

Extra virgin olive oil, for brushing

For the chile marinade:

• 1/2 cup olive oil
• 3 Tbs. balsamic vinegar
• 3 Tbs. sherry vinegar
• 1 Tbs. coarse sea salt
• 1 fresh red chile, seeded and finely chopped
• Tbs. dried oregano
• 2 garlic cloves, finely chopped
• freshly ground black pepper

Preparation:

1. To make the marinade, put the olive oil in a large, shallow non-metal dish. Add the two vinegars, salt, chile, oregano, garlic and pepper, and mix well.  Slice the zucchini into long strips, about 1/2’ thick, using a mandolin, if you have one, pour the olive oil into a small bowl.
2. Heat a grill pan until hot.  Working in batches, brush the zucchini slices with olive oil on one side and arrange in the pan at a slight angle, oiled-side down, until the pan is full.  Cook until charred 2-3 minutes.  Brush the tops with oil, turn them over and cook until the other side ‘till charred, 2-3 minutes.
3. Using tongs,transfer the zucchini slices to the marinade.  continue cooking until all the zucchini have been grilled.  They should have char marks, but shouldn’t be completely cooked through.
4. Cover and set aside at room temperature for 3-4 hours or refrigerate overnight (return to room temperature before serving). Turn them in the marinade occasionally, so they soak up as much as possible.

NUTRITION FACTS:

Calories 210;total fat19g; saturated fat 2.5g trans fat 0g; cholesterol 0mg; carbohydrate 9g; dietary fiber 2g; protein 3g; sodium 1070 mg; sugar 6g

Source: Health Monitor: Easy Vegan Copyright Ryland Peters & Small, 2010 rylandpeters.com

Thank you for reading!

~Anthony

Follower Sunday: Thank You Readership! Guest-Chef, Medical Doctor and Registered Dietitian, Christine Gerbstadt, Visits “From A Dietitian’s Perspective” & Shares Passion, Cooking Talent and Recipe for Cerebral Palsy

By Anthony Sepe

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

 

 

Dr. Christine Gerbstadt received her Bachelor of Science in Nutrition from the Pennsylvania State University and a Master of Public Health in Community Nutrition from the University of California at Berkeley. She holds a Doctor of Medicine from the Medical College of Pennsylvania, and completed internship in Internal Medicine at the Medical College of Pennsylvania, residency training in Anesthesiology at Harvard Medical School’s Brigham and Women’s Hospital in Boston, and Pediatric Anesthesia Fellowship at the Children’s Hospital of Pittsburgh.

She is Board Certified by the American Board of Anesthesiology, and is on staff at Blake Medical Center in Bradenton, FL, where she works regularly with the Gastroenterologists in the endoscopy center. Her professional activities include Medical Director for Manatee Technical Institute’s Health Occupations, where she is also lecturer in pharmacology for the Surgical Technology Program.

Dr. Gerbstadt became a Registered Dietitian more than thirty years ago. She is currently a National Media Spokesperson for the American Dietetic Association, a Certified Diabetes Educator, American Council on Exercise Certified Personal Trainer, and Certified Specialist in Sports Dietetics. She is president of Nutronics™, Inc., nutrition consulting where “Food is the First Medicine,” www.NutronicsHealth.com . Since 2008, she has lectured on detox diets to various professional groups and works with wide range of clients and media, including WebMD, SELF Magazine, Prevention Magazine and others, educating about the dangers of fad and restrictive dieting. Her book Doctor’s Detox Diet “The Ultimate Weight Loss Prescription will be available at www.Amazon.com and www.DoctorsDetoxDiet.com at the end of 2010.

She lives with her son, a budding seven year old chef, in Sarasota, FL, where she emulates the eating habits and active lifestyle she encourages others to live for a strong immune system, optimal organ function and healthy weight management.

 

Baked Stuffed Acorn Squash

Prep time 15 minutes; Bake time 1 hour; Serves 2

From: Doctor’s Detox Diet “The Ultimate Weight Loss Prescription”

By permission of author: Christine Gerbstadt, MD, RD www.DoctorsDetoxDiet.com

Ingredients:

1 Acorn squash, about 4" diameter

1/2 cup frozen or fresh corn

2 Tbs Yellow onion, chopped

1/4 cup Sweet red bell pepper, chopped

10 Cherry tomatoes, halved

1 clove fresh garlic, minced

1/2 tsp Chili powder

1/2 tsp ground cumin

1/8 tsp ground nutmeg

2 tsp Olive oil, extra virgin

½ cup canned or cooked pinto beans

1 oz crumbled Feta cheese

Directions:

1. Sauté minced garlic and onion in olive oil until lightly browned.

2. Add beans, corn, cherry tomatoes and seasonings.

3. Blend all ingredients well. Remove from heat.

4. Halve acorn squash and remove seeds. Place cut side up on baking sheet.

5. Fill with bean mixture and cover lightly with foil.

6. Bake for 45 minutes covered.

7. Remove foil last 15 minutes, sprinkle with feta cheese and allow top to brown slightly.

8. Serve warm with whole grain bread.

 

 

Nutrition Facts Baked Stuffed Acorn Squash

Serving size ½ stuffed squash

Servings per recipe = 2

Amount per serving Calories 280 Calories from fat 80

                                                                                                     % Daily Value*

Total Fat 9 grams	14%
Saturated Fat 3 grams	15%
Cholesterol 15 mg	5%
Sodium 350 mg	15%
Total Carbohydrate 45 grams	15%
Dietary Fiber 9 grams	36%
Sugars 10 grams
Protein 9 grams
Vitamin A 45%
Vitamin C 100%
Calcium 20%
Iron 15%

Thank you for reading and visiting with us today.  Stop by and see Dr. Gerbstadt.

Diabetes: Type 2 and You

The body’s main source of energy is glucose, which is a type of sugar.  The body gets sugar from 2-major sources:

1. The foods that you eat, and
2. The sugar that your liver makes when you have not eaten food

It is really important to balance the level of sugar in your body.  Your body helps to do this by releasing insulin, which is a hormone made by the pancreas.  Insulin moves the sugar from your blood into your cells to use for energy.

Diabetes is a disease of high blood sugar.

 

A person with type 2 diabetes may not have enough insulin, or the insulin that the body makes may not work as well as it should.  This causes the blood sugar level to become out of balance because it gets too high.

Symptoms of high blood sugar include increased thirst, increased urination, weight loss, and blurred vision.  Uncontrolled high blood sugar, when present for a long time, can cause health problems, such as heart disease, kidney disease, blindness, and poor circulation, which may lead to limb amputation.  Sometimes the liver makes more sugar than the body needs, which causes the blood sugar level to get even higher and out of balance.

EYES

Diabetes can damage your eyes and is the leading cause of blindness among adults.  Controlling your blood sugar can help prevent or delay eye damage, so be sure to have your eyes examined at least once a year.

FEET

Nerve damage, circulation problems, and infections  can cause serious foot problems, which sometimes lead to amputations.  However, more than half of these amputations may be prevented with regular checkups.

HEART

Disease of the heart and blood vessels (cardiovascular disease) is the major cause of death in patients with type 2 diabetes.  People with type 2 diabetes are 2 to 4 times more likely to have heart disease and stroke than people without the disease because diabetes may contribute to elevated cholesterol levels, high blood pressure, or both.

KIDNEYS

High blood sugar and blood pressure can lead to kidney disease.  Diabetes is the main cause of kidney failure.  Controlling your blood sugar and blood pressure can help prevent or delay kidney disease.

NERVES

Between 60 and 70% of patients with diabetes have nerve damage, mostly in the nerves of the feet and legs.  Controlling your blood sugar can help prevent or delay nerve damage and related problems.

TEETH

People with diabetes are more likely to have problems with their teeth and gums.  Seeing a dentist twice a year, and reminding the dentist that you have diabetes, is important.

 

In summary:

• Diabetes is a disease of high blood sugar.
• A person with diabetes may not have enough insulin, or the insulin that the body makes may not work as well as it should.
• The liver can keep making sugar even though the body does not need it.
• Uncontrolled high blood sugar can cause health problems when present for a long time.

Reference: Merck

 

CHICKEN SALAD SANDWICHES

Serves: 4 ( 1 sandwich each)

Carb per serving: 28g

Start to Finish: 25 minutes

 

Ingredients:

1. 1 cup chopped cooked chicken breast 5 ounces
2. 1/3 cup chopped cored apple or finely chopped celery
3. 1 hard-cooked egg, peeled and chopped
4. 2 Tablespoons plain low-fat yogurt
5. 2 Tablespoons mayonnaise or salad dressing
6. 8 slices whole wheat bread
7. 4 leaf lettuce or romaine leaves
8. 1/2 of a small cucumber, thinly sliced
9. 1 medium tomato, thinly sliced

Preparation:

1. In a medium bowl, stir together chicken, apple, and egg.   Add yogurt, mayonnaise, 1/8 tsp. salt, and 1/8 tsp. pepper; stir to combine.*
2. Top half of the bread slices with a lettuce leaf each.  Add tomato slices, cucumber slices, and some of the chicken mixture to each.  Top stacks with remaining bread slices.

* MAKE AHEAD DIRECTIONS: If desired, cover and chill the chicken mixture up to 4 hours before using.

Per serving:  248 calories, 7g total fat (2g sat fat), 86 mg chol, 447 mg sodium, 28g carb, 6g fiber, 18g pro. Exchanges: 1 vegetable, 1.5 starch, 2 lean meat, .5 fat. Carb choices:  2.

Source:BHG Diabetic Living Issue September 21 2010

Thank you for visiting and reading; have a nice day!

~Anthony

Award-Winning Dietitian, Ellie Krieger, makes recipes: “So Easy”

 

Cracked Pepper Potato Chips

I wanted a really good healthy snack the other day.  What could I have?  Well, Award-winning author, colleague and dietitian, Ellie Krieger came to mind.  I recall reading about her “Cracked Pepper potato chips” and so, with that being said--that’s what I had for my snack. 

  

Ingredients:

2 large russet potatoes or I used red potatoes (1 3/4 pounds total), sliced into 1/8 “ thick rounds

1 Tablespoon plus 1 teaspoon olive oil

1 teaspoon coarsely ground black pepper

Season to taste

 

Preparation:

Preheat the oven to 450 degrees.  Toss the potatoes in a large bowl with the oil and pepper until well-coated.  Arrange the potato slices in 1 layer on a baking sheet; use 2 baking sheets, if necessary.  Bake for 20-25 minutes, until chips are crisped and lightly browned.  remove from the oven, season with salt, and cool.

Makes: 4 Servings

Serving size: about 15 chips

 

Adapted Source: © 2009 Ellie Krieger, RD So Easy by John Wiley and Sons, Inc.

Thank you for reading.

Visit Anthony and Ellie !

Video: Glorious Grits by Author Susan McIntosh, RD

What's So Great About Grits?
Author Susan McIntosh presents the nutritional benefits of stone-ground grits.
http://link.brightcove.com/services/player/bcpid54157972001?bctid=44268840001

Happy Viewing, Anthony !

Cooks Corner Recipe: Un-Fried Chicken

      Dear Readers:  I absolutely love this recipe.  If you like or even love chicken, I think that perhaps, you might even love this chicken recipe, too.  I am interested to know how you liked this recipe; give it a try and please let me know!  One of Oprah’s Cooks’, Rosie Daley, describes the secret to the success of this recipe is to make sure that both the chicken and the yogurt are very cold (hence, soaking the chicken in the ice water.)  The preliminary soaking will help the breading adhere and produce a crisp coating, much like that of fried chicken.  If, you’re serving the chicken on a platter, rather than on individual dinner plates, it looks great on a bed of flowing kale or lettuce. Enjoy healthy nutrition!

Ingredients:

1. Light cooking spray
2. 6 chicken drumsticks, skin removed
3. 3 whole chicken breasts, halved and skin removed
4. 3 1/2 cups cups ice water
5. 1 cup plain nonfat yogurt

Breading:

1. 1 cup dried Italian bread crumbs
2. 1 cup all-purpose flour
3. 1 Tablespoon Old Bay Seasoning
4. 1/2 teaspoon garlic powder
5. 1/2 teaspoon Creole seasoning
6. 1/8 or pinch of black pepper
7. 18 or dash cayenne pepper
8. 1/2 teaspoon dried thyme
9. 1/2 teaspoon dried basil
10. 1/2 teaspoon dried oregano

Preparation:

• Coat a baking sheet with 3 sprays of vegetable oil.
• Put the chicken in a large bowl with the ice water.  Put the yogurt into a medium bowl.  Set both bowls aside.
• Toss all the breading ingredients into a  large, tightly-sealing plastic bag.  Seal and shake well to mix.
• Remove 2 pieces of chicken from the ice water.  Roll each piece in the yogurt.  Put the chicken into the plastic bag, reseal, and shake to coat thoroughly.  Transfer the breaded chicken to the prepared baking sheet.  Repeat the process until all 12 pieces are breaded.  Spray the chicken lightly with the vegetable oil.
• Place the baking sheet on the bottom shelf of the oven and bake for 1 hour, turning the pieces every 20 minutes to allow even browning.
• Serve hot or at room temperature.

Source: In The Kitchen With Rosie, Oprah’s Favorite Recipes, © Rosie Daley 1994.

Cooks Corner Recipe: Pumpkin Bars

For Gina: (The Candid RD)

When I think of pumpkin, I think of my friend and fellow colleague, Gina-- The Candid RD.  She absolutely loves pumpkin and I dedicated this blog post to her, today.  Eating homemade is a wonderful thing and this recipe is so delicious that I want to share it with you.  It’s great for people of all ages and so yummy, too. 

Servings: 25 (1 bar each)

Carbs per serving: 11g

Prep: 25 minutes

Bake: 12 minutes

Oven: 350 degrees

Ingredients:

1. 1/2 cup vegetable oil spread, softened
2. 1/2 cup packed brown sugar*
3. 1/2 teaspoon baking soda
4. 1/2 teaspoon of pumpkin pie spice
5. 1/3 cup canned pumpkin
6. 1/4 cup refrigerated or frozen egg product, thawed or 1 egg
7. 1 1/2 cups flour
8. 1/2 of an 8 oz package reduced-fat cream cheese, softened (Neufchatel)
9. 1 cup frozen light whipped dessert topping, thawed

Preparation:

• Preheat oven to 350. Grease and lightly flour a 9x9x2 baking pan.  Set aside.
• In a large bowl, combine vegetable oil spread, brown sugar, baking soda and pumpkin pie spice; beat with an electric mixer on medium speed until well-mixed.  Beat in pumpkin and egg.  Beat in as much of the flour as you can.  Stir in any remaining flour.
• Spread dough into prepared pan.  Bake 12 to 15 minutes or until a wooden toothpick inserted near the center comes out clean.  Cool in pan on a wire rack 10 minutes.  Remove from pan; cool completely on wire rack.
• Meanwhile, for frosting:  In a bowl, beat cream cheese on medium speed until smooth.  Beat in half of the dessert topping.  Fold in remaining dessert topping.  Spread over cooled pumpkin layer.  If desired, sprinkle with freshly grated nutmeg.  Cut into bars. Store, covered, in the refrigerator up to 3 days.

* Sugar Substitutes:  We do not recommend sugar substitutes for this recipe.

Source:BHG Diabetic Living Issue September 21 2010

Per serving:

90 cal, 4 g total fat (2g sat fat) 3 mg chol; 75mg sodium; 11gcarb; 0g fiber;1 g pro; Exchanges: 1 carb; 0.5fat; Carb Choices:  1

PLAN: Ban toys in unhealthy kids meals

San Francisco proposal would cut salt, calories

Bruce Horovitz of USA Today explains that a serious move is afoot to force fast-food giants to make kids meals more nutritionally viable if they want to sell them with kid-luring toys.

In San Francisco, newly proposed legislation would ban toys from most kids meals sold at McDonald’s, Burger King and other chains unless the meals meet more stringent calorie and sodium limits. The legislation also would require fruit or veggies in each meal.

The $179 billion fast-food industry is watching with intense interest – aware that menu-labeling requirements that started locally in New York City several years ago have since been copied regionally and will become federal law in 2014 under the health care act.

Kids meals rank among fast food’s big sales catalysts. Although kids meal sales are declining – because budget-minded parents sometimes opt for dollar menu items instead –the industry sold about $5.5 billion worth last year, researcher NPD Group reports.

Nothing gets kids more excited about eating out than a kids meal with about eating out than a kids meal with a toy. That’s what 36% of kids under age 6 say they like best about eating out NPD reports. That compares with 16% who like the food best.

“Companies know it doesn’t work to advertise food to kids – they want the toy,” says Michael Jacobson, executive director of the consumer group Center of Science in the Public Interest.

For each kid who buys a kids meal, there’s typically at least one parent – there’s typically at least one parent –and often siblings – who make more profitable purchases, says Ron Paul, president of researcher Technomic.

San Francisco now emerges as the biggest city to place a stake in the ground linking kid’s meal toys and nutrition. Several months ago, Santa Clara County, just south of San Francisco, became the first local government to enact such a law, but it applies to a tiny number of restaurants. In San Francisco, it could affect hundreds.

“There’s no fundamental conflict between a healthy meal and a happy meal” says Rajiv Bhatia, environmental health director for San Francisco.

He says chains could easily confirm by making relatively small changes in ingredients or portion size, reducing the number of French fries, or replacing fries with veggies, fruit or salad. Officials at McDonald’s and Burger King declined to comment.

“This is just another example of San Francisco taking a bad idea and making it worse,” says Daniel Conway, spokesman for the California Restaurant Association. “This ordinance will put restaurant employees in the position of playing food police.”

Source: Bruce Horovitz, USA Today

COOKS CORNER RECIPE: VEGETABLE LASAGNA

 

Servings: 12 (about 3/4 cup each)

Carbs per serving: 21g

Prep: 45 Minutes

Bake: 50 Minutes

Stand: 10 Minutes

Oven:  350 degrees.

 

INGREEDIENTS:

1. 9 dried whole grain lasagna noodles
2. 1 medium leek, chopped (about 1/2 cup)
3. 3 medium zucchini, thinly sliced
4. 2 cups sliced fresh mushrooms
5. 3/4 cup bottled roasted red sweet peppers, drained and cut into bite-size strips
6. 1/4 cup chopped fresh basil.
7. 1 24 -oz. carton fat-free cottage cheese (scant 3 cups)
8. 2 eggs
9. 2 cloves garlic minced
10. 1-10 oz package frozen chopped spinach, thawed and well-drained
11. 1 cup shredded reduced-fat mozzarella cheese (4 ounces)
12. nonfat cooking spray
13. black pepper

PROCEDURE:

• Cook lasagna noodles according to package directions.  Preheat oven to 250 degrees.  Lightly coat a 3-quart rectangular baking dish with nonstick cooking spray; set aside.

 

• Lightly coat a large skillet with nonstick cooking spray.  Cook leeks and over-medium heat 4 minutes or until just tender.  Stir in sliced zucchini, mushrooms, and roasted peppers.  Cook and stir 8 to 10 minutes or until vegetables are tender.  Remover from heat and stir in chopped basil.

 

• Meanwhile, in a food processor or blender, combine cottage cheese, eggs, and garlic.  Cover and process or blend until smooth.  Stir in spinach.

 

• Layer 3 lasagna noodles in bottom of the prepared baking dish and top with half of the zucchini mixture.  Spread one-third of the cottage cheese mixture on top.  Repeat layers.   Top with noodles.  Spread remaining cottage mixture on top and sprinkle with mozzarella cheese.  Spray a piece of foil with nonstick cooking spray and place over the cheese.  Bake 45 minutes; uncover and 5 minutes more.  Let stand 10 minutes before serving.

 

• Sprinkle with 1/4 teaspoon black pepper to serve.  If desired, garnish with shredded fresh basil.

 

Enjoy and thank you for reading!

Anthony :)

 

Source:BHG Diabetic Living Issue September 21 2010

Per Serving: 163 Cal, 3g total fat; 1 g sat fat; 43 mg chol; 292 mg sodium; 21g carb;4g fiber;14g protien; Exchanges: 1 vegetable,1 starch, 1 lean meat. Carb Choice=1.5

Cooks Corner: 4-Bean Salad

 

          

This recipe is a great way to add fiber, complex carbohydrates, and protein to your day.  Enjoy it on its own, as a nutrient-rich side dish or as a complement to a green salad.  It can also be served over grilled salmon or tuna steaks with fresh lime wedges, if desired.

Add 1 avocado, cubed for a tasty salsa.  This salad will hold in the refrigerator for up to 5 days.

 

Ingredients:

• 1 Cup shelled frozen edamame (soybeans)
• 2 T minced red or sweet yellow onion
• 1 cup canned kidney beans, rinsed and drained
• 1 cup canned navy beans or other small white beans, rinsed and drained
• 1 cup canned black beans, rinsed and drained
• 1/2 cup roasted red peppers or 1/2 cup fresh red pepper, julienned
• 1 tsp. minced fresh garlic (1-2 cloves) or 1/4 tsp. of garlic powder
• 1/4 tsp. Sriracha or other hot sauce of choice
• 3 T brown rice vinegar
• 1 T safflower oil

Directions:

1. Prepare edamame according to package directions, and drain.    Combine hot edamame and onion in a 1 1.2 quart mixing bowl to soften onion.
2. Add kidney beans and remaining ingredients; stir until will blended.  Serve immediately or chill until ready to serve.   Yield about 4 Cups or 8-1/2 cup servings (serving size: 1/2 cup)

Nutrition Information

Per 1/2 cup Serving:  Calories 140; Carbohydrate 21g;Protein 8g; Fat 3.5g; Fiber 6g; Sodium 180mg

Source:  Alexa Hart Bosshardt, RD, LD/N . TASTINGS Newsletter -FCP DPG American Dietetic Association Summer 2010.

www.fitculinary.com

Recipe: Summer Cucumber Salad

Cucumber Salad

 

“Cucumber Salad is great because you make it ahead, and it can sit (in the refrigerator) for several day,” says Stacy Gould from Whole in the Wall Restaurant.  “It just gets better.”

Toss together 3 cups of thinly sliced cucumbers, 1 finely chopped onion, 1/4 cup of fresh lemon juice, a tablespoon of sugar, 1/4 teaspoon of black pepper and the secret ingredient:  1/4 cup of dill.  Chill and serve.

 

Source:  Stacy Gould, Whole in the Wall Restaurant

What’s your favorite, most nutritious salad topper?

Making Healthier Food Choices for Low Cholesterol

Food can be both delicious and good for your heart…if you know what to choose.  Many foods are full of cholesterol (and remember calories too), but there are lots of low-cholesterol options.  One thing to keep in mind, cholesterol comes from an animal product.  Therefore, fill your plate with delicious and heart-healthy foods:

• Lean Meats: skinless chicken or turkey, lean beef (sirloin, chuck, round, loin), or the “ other white meat”--pork tenderloin or pork loin.
• Light Dairy:  Dairy products are calcium-rich, but can also be higher in fat.  Choose fat-free or low-fat dairy products like milk, cheese, cream and yogurt.  (yogurt with granola.)
• Fiber:  Choose whole-grain products like whole wheat bread, brown rice, and whole wheat pasta.  Include 25-30 grams of fiber in your diet each day. 
• Fruits and Vegetables:  Include at least 4-5 servings of fruits and vegetables every day.  The more variety consumed, the better.  Great cherries are in season this time of year.
• Fish:  Eat at least 2 servings of fish each week.
• Avoid:  Fatty meats, processed meats, high-sugar drinks, cookies and other desserts and chips; however, use discretion and moderation.

Did you know…

Research has indicated that garlic lowers total cholesterol and triglycerides (blood fat) levels, helping prevent clogged arteries.  “Two to three cloves a day, cut the odds of subsequent heart attacks in half for heart disease patients,” says Bauman.  “Garlic also tops the National Cancer Institute’s list of potential cancer-preventive foods.”  Whole baked garlic helps detoxify the body of heavy metals like mercury (from fish) and cadmium.  Garlic also acts as an antibacterial and antiviral, boosting resistance to stress-induced colds and infections. 

PS:  In case you’re concerned about garlic breath, chew on a sprig of parsley.

Source: BCOA News 2010  Vol 38 Num 8

Recipe: Mango, Cucumber and red Pepper Salad

Issue No. 306

 

Healthy Salsa Salad

AICR's Campaign for Cancer Prevention has begun. Volunteers are sending letters to their neighbors. If you receive one we hope you will respond with a donation. For more information or to volunteer go to aicrgive.org and click on become a volunteer.

Fresh, tropical salsas can be flavorful reminders that summer is almost here. This deconstructed recipe features all the glory of a salsa in a healthy side-salad that’s perfect for your New American Plate. The tropical mango is a good source of Vitamins A and C and adds zing to the red lettuce and cucumber. Toss with the lime and orange juice blend and this low-calorie dish is ready to enjoy anytime.

Mango, Cucumber and Red Pepper Salad

• 2 Tbsp. fresh lime juice
• 2 Tbsp. orange juice
• 2 tsp. brown sugar
• 1/8 tsp. red pepper flakes
• 1/2 tsp. salt
• Ground black pepper
• 2 Persian (or 1, 8-inch piece seedless cucumber), peeled and cut in 1/4-inch slices
• 1 small red bell pepper, seeded and cut into 3/8-inch strips
• 1 ripe medium mango
• 8 red lettuce leaves
• 1/4 cup lightly packed spearmint leaves
• 1/4 cup unsalted dry-roasted peanuts, chopped

In medium mixing bowl, combine lime and orange juices with sugar, red pepper flakes, salt and a few grinds black pepper. Add cucumber and red pepper.

For mango, cut thin slice off stem and pointed ends. Using a swivel-bladed vegetable peeler or sharp paring knife, remove peel in strips, working from one cut end of fruit to the other. Cut flesh away from both sides of the pit, making two large domes. (Any flesh remaining on the pit is the cook’s portion.) Cut each mango half lengthwise into 1/4-inch strips and add to mixing bowl.

Toss with fork to combine salad, then set aside for 20-30 minutes to allow ingredients to marinate in the dressing.

To serve, line four salad plates with lettuce leaves. Mound one-fourth of salad onto each plate. Sprinkle on mint and peanuts. Serve immediately.

Makes 4 servings (4 cups)

Per serving: 120 calories, 5 g total fat ( 0.5 g saturated fat), 17 g carbohydrate,
4 g protein, 3 g dietary fiber, 300 mg sodium.

*****
To see more AICR recipes visit our Test Kitchen.

We want to know what you think. Send your questions and comments to recipes@aicr.org.
AICR's Diet and Health Guidelines for Cancer Prevention.

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Recipe: Steamed Broccolini with CoroWise™ Cheese Sauce

Serves:  4

 

 

      

 

Ingredients:

1. 1 Cup Kroger Active Lifestyle Fat-Free Milk
2. 1 Tablespoon cornstarch
3. 1/2 tsp Kosher salt
4. 1/8 tsp cayenne pepper
5. 2 oz. Lifetime Low- Fat Cheddar cheese product, shredded
6. 1 1/2 lbs. fresh broccolini

 

Directions:

1. Wisk cornstarch into milk into until no lumps are present.  Add salt and cayenne.
2. In a small saucepan, heat milk mixture on medium heat, stirring constantly until slightly thickened.
3. Add shredded cheese, stirring until all cheese is melted.
4. Remove from heat and cover to keep warm while preparing brocolini.
5. Trim brocolini of ends.  Place 4-5 inch long, thin stalks into a skillet containing 1” water.  Bring to a boil  Reduce heat; simmer 6-7 minutes until tender and bring green. Drain.
6. Serve with cheese sauce over the brocolini stalks.
7. Enjoy this Healthy Recipe!

 

 

 

Nutrition Facts Per Serving for cheese Sauce; 1/4 cup serving:

Calories 55; Total Fat 1g; Saturated Fat, ,1g; Trans Fat, 0g; Cholesterol, 5 mg; Sodium, 680 mg; Total Carbohydrate, 6g Dietary Fiber <1g; Sugars, 0g; Protein, 6g Calcium 20% DV, Iron, 0%

Source:  This recipe was adapted from: The Wellness Advisor Spring/Summer 2010 Issue with CoroWise™ Cholesterol Reducers

Happy Father’s Day June 19, 2011

This article is reprinted from Father’s Day June 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. I love you and miss you.   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 speed.  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 the 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:

1. 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.
2. 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!

Happy Father’s Day,

-Anthony