Breakfast?

 

Thinking of skipping breakfast?

Consider the benefits you’re missing.  Breakfast foods (like egg whites, cereal etc.) are a quick and easy way to start your day with a boost of important vitamins and minerals.  And if you’d like to be more of a “morning person,”  studies show eating breakfast can improve concentration and reduce fatigue in the morning.  What’s more, eating breakfast may help with weight control by making us feel less hungry through the day.  Therefore, be good to yourself and take a few extra minutes to start your day out right!

Source: Wegman cereals

Healthy Buffalo Chicken Ranch Stuffed Mushrooms

 

Ingredients

• 3 boneless, skinless chicken breast tenderloins, chopped
• 10 ounces white or button mushrooms, center stems removed
• 1/4 cup non-fat, plain Greek yogurt
• 1 clove garlic, pressed
• 1 scallion, finely chopped (reserve green ends for garnish)
• 1 teaspoon dried dill
• 1/3 cup Frank's Red Hot Sauce (more or less to taste)
• 1/4 cup gluten-free crackers or chips, crushed
• 1/4 cup sliced bread and butter pickles
• 1/2 teaspoon each, salt and pepper
• 1 can olive oil cooking spray

Directions

1. Preheat oven to 400 degrees
2. Heat a medium skillet on medium heat. Spray with olive oil cooking spray and add chicken tenderloins. Season with salt and pepper to taste. Cook on medium heat for 4-5 minutes on each side until cooked through. Remove from heat and finely chop or shred with a fork. Transfer to a large mixing bowl.
3. To the mixing bowl with the chicken, add the Greek yogurt, garlic clove, 1/2 chopped scallion, dried dill and Frank's Red Hot Sauce. Season with salt and pepper and stir until all ingredients are combined.
4. Place the hollowed out mushroom caps open side up on a cookie sheet. Fill the caps with the chicken mixture. Sprinkle with gluten-free cracker crumbs and place in the oven at 400 degrees for 15-20 minutes. Remove from the heat and allow to cool for 5 minutes.
5. Top with bread and butter pickle slices and garnish with chopped scallions.

Source: Recipe Rehab July 2013

National Strawberry Sundae Day!

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!!! I decided to focus on the “strawberry” and not the sundae, in “National Strawberry Sundae Day.”  Therefore, we made several smoothie’s, and the following fresh Strawberry Pineapple Banana Smoothie recipe is my own original recipe, which I would like to share with you; however, when you use or print this recipe, please give proper attribution credit, © 2000-20013 Medical Nutrition Therapy Services Anthony J Sepe “Blog: From A Dietitian’s Perspective” http://fromadietitiansperspective.blogspot.com.  All rights reserved.

STRAWBERRY PINEAPPLE BANANA SMOOTHIE

© Medical Nutrition Therapy Services, Recipe courtesy Anthony J Sepe, 2000-2013.

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.  Enjoy!

Happy Father’s Day; I Love You Dad

This article is reprinted from Father’s Day June 2009

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

Salmon & Vegetable Oven Kebabs on Father’s Day!

To celebrate Father’s Day and Men’s Health Week we’re bringing you the great flavor of barbeque without firing up the grill. These savory salmon kabobs are rich in omega-3 fatty acids, an anti-inflammatory fat linked to heart health. Colorful vegetables and a light, Mediterranean marinade add healthful phytochemicals and delicious flavor. Broiling in the oven helps cut down on the carcinogenic HCAs typically produced when grilling meat.

 

 

Marinade

• Juice of 4 lemons
• 2 Tbsp. extra virgin olive oil
• 4 garlic cloves, minced
• 1 Tbsp. dried Italian seasoning
• Sea salt and freshly ground pepper to taste

Kebabs

• 1 lb. wild salmon, cut into 2-inch cubes
• 4 small plum tomatoes, cut into quarters or 8 cherry tomatoes
• 4 large whole mushrooms, stems removed, halved
• 1 medium green bell pepper, deseeded, cut into 12 pieces
• 1 medium yellow squash, cut into 8 pieces
• Canola oil cooking spray
• 4 skewers

Directions

1. If using wooden skewers (in lieu of metal ones), soak them in water for about 30 minutes.
2. In large mixing bowl combine juice, oil, garlic, seasoning, salt and pepper. Mix well and divide in half.
3. Add salmon and vegetables to half of marinade and gently toss to coat pieces. Cover and marinate for about 30 minutes, occasionally rearranging pieces to ensure even coating.
4. Preheat oven broiler.
5. Spray large shallow baking dish. Remove skewers from water. Divide fish and vegetable pieces into 4 even portions. Arrange and distribute them evenly on skewers, being careful not to break the pieces.
6. Place on baking dish. Brush with remaining marinade not used for marinating raw fish. Broil for about 5-8 minutes, brushing frequently with marinade. Carefully turn over kebabs and continue cooking for an additional 4 minutes, basting frequently until fish is done. Serve.

 

Makes 4 servings.

Per serving: 259 calories, 13 g total fat (2 g saturated fat), 9 g carbohydrate, 26 g protein, 2 g dietary fiber, 60 mg sodium.

Source and Photo:  AICR; June 2013 Issue 456

Basic Caribbean Black Beans

From the AICR Test Kitchen
Contact: Alice Bender, (202) 328-7744

from the
American Institute for Cancer Research

Enjoy classic Latin taste in a recipe that features the hearty and rich flavor of black beans. It’s quick and easy to prepare and packs a serious nutritional punch.

Black beans are known by many names – including turtle beans and black kidney beans. Beans were one of the first foods to be gathered and domesticated over 8000 years ago. They were found from South America to the Northern reaches of what is now the United States. Somewhat sweet tasting with an almost mushroom-like flavor, they are filling, low in fat, and loaded with fiber.

The addition of bell peppers provides a splash of color and a lively crunch to this recipe. They are loaded with antioxidants and vitamin C. Indeed, bell peppers have about twice the amount of vitamin C by weight as citrus fruits. And, since peppers come in a rainbow of colors, you don’t have to limit yourself to green and red for this recipe. Any color pepper works well.

The tomatoes add to the richness of the mixture and its flavor. It’s the cumin, though, that gives this week’s recipe its distinctive Caribbean flavor. Hotter to the taste buds than caraway seeds, cumin imparts a taste that is somewhat sharp and slightly bittersweet. It pairs well with oregano and sage. The sage is especially intense, being one of the few culinary herbs that actually deliver a more concentrated flavor after drying than it does when fresh.

This recipe makes a great dish for a quick lunch or dinner, perhaps pairing it with a wholesome sandwich on multigrain bread or serving over brown rice. Super fast to prepare, it makes great leftovers. Simply refrigerate and warm it up later.

Basic Caribbean Black Beans

• 1 Tbsp. olive oil
• 1 large onion, chopped medium
• 1/2 green bell pepper, diced
• 1/2 red bell pepper, diced
• 2 cloves garlic, minced
• 2 ripe large tomatoes, diced (8 oz. can diced tomatoes may be substituted)
• 2 (16 oz.) cans no added salt black beans, undrained
• 1/2 tsp. cumin
• 1/2 tsp. oregano
• 1/4 tsp. sage
• Cayenne or crushed red pepper, to taste
• 1/4 cup finely chopped fresh cilantro

Heat oil over medium-high heat in saucepan. Sauté onion, bell peppers and garlic until tender, about 5 minutes, stirring frequently. Add tomatoes and continue to sauté for an additional 2 minutes.

Add beans, cumin, oregano and sage and stir in gently. Season to taste with cayenne pepper, if desired. Let simmer over low heat for 10 minutes, stirring gently and frequently.

Sprinkle cilantro over beans and serve.

Makes 6 servings.

Per serving: 160 calories, 2.5 g total fat (0 g saturated fat), 27 g carbohydrate,
9 g protein, 8 g dietary fiber, 20 mg sodium.

Source and Photo:  AICR

Bean Your Way To Health

 

 

Three Bean Salad with Creamy Mustard Dill Dressing

• 1 cup canned chickpeas, rinsed and drained
• 1 cup canned Great Northern beans, rinsed and drained
• 1 cup canned kidney or red beans, rinsed and drained
• 1/2 cup finely chopped red onion
• 1 small red bell pepper, diced (optional)
• 1 small green bell pepper, diced (optional)
• 2 Tbsp. fat-free or 2 percent Greek yogurt
• 1 Tbsp. low-fat mayonnaise
• 1 Tbsp. coarse seed mustard
• 1 tsp. lemon juice
• 2 dashes hot pepper sauce
• 1/2 tsp. salt
• 1/4 tsp. ground black pepper
• 2 tsp. extra virgin olive oil
• 1/2 cup chopped fresh dill
• 1/4 cup chopped flat-leaf parsley

In mixing bowl, combine beans with onion and peppers, if using.
For dressing, place in mini food processor the yogurt, mayonnaise, mustard, lemon juice, hot sauce, salt and pepper and whirl to combine. With the motor running, drizzle in oil. Add dressing to beans and mix to combine. If serving immediately, mix in dill and parsley. Or, cover the dressed beans and refrigerate for up to 8 hours, adding herbs just before serving.

Makes 4 servings.

Per serving: 230 calories, 5 g total fat (<1 g saturated fat), 36 g carbohydrate, 11 g protein, 11 g dietary fiber, 390 mg sodium.

Source with photo:  AICR

Garlic Scapes

 

Garlic Scapes

The harvest of fresh garlic highlights the garden events of June because most garlic sold at local supermarkets is grown in China. For true, local garlic, look to a farmers’ market. In the springtime, garlic growers sell garlic scapes, the twisty, curvy green shoot that springs forth from the garlic plant. The garlic scape must be pinched off to allow the energy for growing to be directed to the bulb of garlic and not used for the production of new seed.

Garlic scapes have a rich garlic flavor and can be used in pesto and other dishes where a strong “green” garlic flavor is desired. Some farmers sell fresh “green” garlic which is different than the scape. Green garlic is the actual garlic plant harvested before the bulb is formed. Fresh, mature garlic bulbs are harvested in June or July and then cured for sale later in the year. When cured, garlic stores well in a cool, dry spot in your kitchen.

 

Source:  Maggie Green, Kentucky Fresh Cookbook

Bibb Lettuce with Fresh Chive Vinaigrette

 

Bibb Lettuce with Fresh Chive Vinaigrette

Makes about 4 servings

Lemon and chives complement one another. Usher in spring with this herb-filled dressing served on Bibb lettuce. Since chives grow out my backdoor I like to harvest them with a pair of kitchen shears. I also recommend slicing the chives with kitchen shears and not a knife because the scissors don’t smash the hollow chives but instead create a tidy crosswise cut.

2 heads Bibb lettuce, cleaned

Juice of one lemon (about 2 tablespoons)

1 teaspoon Dijon mustard
Pinch sugar
1/4 cup snipped chives
1/3 cup olive oil
Salt and freshly ground black pepper

Whisk lemon juice, mustard, and sugar together in a bowl. Add chives and slowly whisk in oil. Season to taste with salt and pepper. Gently tear the lettuce and place in a large salad bowl. Toss with half of the dressing just before serving. Serve the extra dressing on the side.

 

Source:  -Maggie Green

Reducing Salt Intake While Simultaneously Increasing Potassium

 

 

Reducing Salt Intake While Simultaneously Increasing Potassium
Date: May. 1, 2013

According to new research presented by the British Medical Journal (BMJ), cutting down on salt while simultaneously increasing potassium intake has the potential to produce major health and cost-related benefits worldwide. When a surplus of sodium is ingested without an appropriate counterbalance of potassium, the excess sodium content pulls water into circulation increasing total blood volume, and consequently pressure exerted against major vascular structures. When this acute effect becomes chronic, we see the progression of major cardiovascular diseases with an increased risk for myocardial infarction or stroke due (in part) to vascular damage and hormonal changes. A great deal of current evidence demonstrates that reducing salt intake lowers blood pressure and reduces the risk for heart disease. As it relates to the potential benefits of increasing potassium intake less has been conclusively determined, although low potassium consumption has been linked to elevated blood pressure.

Due to current and previous investigations, the World Health Organization (WHO) has set a global objective to reduce dietary salt intake to 5-6 g (approximately one teaspoon) per person per day by the year 2025. The goal is to essentially reduce relative mean consumption among the adult population by 30%. The first study presented by the BMJ examined the effects of modest salt reduction on blood pressure, hormones, and blood lipids from 34 trials involving over 3,000 adults. It found a modest reduction in salt over the span of four or more weeks led to a significant reduction in blood pressure among individuals with both elevated and normal blood pressure values. These effects were demonstrated among various ethnic demographics. However, the researchers believe current recommendations "are not ideal" and say a further reduction to 3 g per day "should become the long term target for population salt intake." Similar results were found in a second analysis of 56 studies examining the relationship between blood pressure, blood lipids, catecholamine levels and/or renal function. The analysis showed that reduced salt intake lowers blood pressure and has no adverse effect on blood lipids, hormone levels or kidney function. Moderate quality evidence demonstrated the same positive effects among children. Lower sodium intake was also associated with a reduced risk of stroke and fatal coronary heart disease in adults. The authors concluded, "The totality of evidence suggests that reducing sodium intake should be part of public health efforts to reduce blood pressure and cardiovascular diseases, and will likely benefit most individuals.” A third study analyzed data on potassium intake and measures of health from 33 trials involving over 128,000 healthy participants. The results showed that increased potassium intake in itself reduces blood pressure among adults with no adverse effects on blood lipids, hormone levels or kidney functions. Higher potassium intake was linked to a 24% lower risk of stroke among adults and may also have a beneficial effect on blood pressure in children, but more data is needed for this population. As mentioned initially, the research team suggested that there could be notable synergistic benefits if the potassium increase was combined with a simultaneous reduction in salt intake.

Source:  Health Fitness News

Cook’s Corner: Chunky Guacamole

 

Mash 3 Avocados; stir in 1/4 cup diced white onion, 1/2 cup each diced plum tomato and chopped cilantro, and 1 diced seeded jalapeno.  Add lime juice and salt to taste.

Enjoy!

Source:  Food Network Magazine May 2013.

Mexican Takeout: Cinco de Mayo!

 

 

Quesadillas

 

Black beans

Burritos

Chili con carne

Chimichangas

enchiladas

fajitas

gorditos

guacamole

huevos rancheros

jalapenos

nachos

pico de gallo

Quesadillas

refried beans

Salsa

Sour cream

tacos

taquitos

tortilla soup

tostadas

 

Can you think of some others?

Cooks Corner: Spicy Turkey Chili Recipe

 

 

 

SPICY TURKEY CHILI

Ingredients:

1 1/2 lbs. boneless skinless turkey thighs, cut into 1-inch pieces

3 cloves of garlic minced

1 medium yellow onion, diced small

2 serano chiles, seeded and minced

1 chipotle chile in adobo seeded and minced

1 can( 28 oz.), whole peeled tomatoes, pureed

2 Tbs. chili powder

2 cans (15.5 oz. each) black beans drained and rinsed

1 Tablespoon white vinegar

1 tsp. coarse salt

Preparation:

1. In a 5-6 quart slow cooker, combine turkey, garlic, onion, Serrano chilies, chipotle chile, tomato puree, chili powder, and 1 tsp. salt. Cover and cook on high until turkey is fork tender, 3 hours (or 6 hours on low.)

2. Add beans and cook until warmed through, about 30 minutes more. Stir in vinegar and season with salt.

SOURCE:  Everyday Food, a Martha Stuart Publication, March 2013

Chile Jam Chicken with Caramelized Sweet Potatoes & Peaches

 

Photo Copyright Daphne Oz Media

Chile Jam Chicken With Caramelized Sweet Potatoes and Peaches

Serves 2

Ingredients

4 skinless, bone-in chicken thighs

Sea salt

Freshly cracked black pepper

2 tbsp. olive oil

4 tbsp. chile jam (some of my favorites: Hell Fire Pepper Jelly from Jenkins Jellies or INNA Jam’s Plenty Spicy Jalapeno for heat seekers)

Juice of 1/2 lemon

Caramelized Sweet Potatoes and Peaches

Directions

Pat the chicken dry and season both sides liberally with salt and pepper. Heat the oil in a large skillet over medium-high heat and arrange the chicken thighs insides (cast iron works really well to get a nice crispy crust). Brown the chicken on one side, giving the chicken time to unstick itself from the pan surface and form a good, crispy coating, about 10 minutes (you can give it some help with your tongs or spatula if needed). Flip the chicken thighs and brown for 6-10 minutes, or until you can insert a knife to the bones and clear liquid emerges.

Lower heat to medium-low and spoon a quarter of the chile jam over each thigh. Melt the jam over the chicken and on all sides, using tongs to flip and swirl the thighs in the pan. Cook for 1 to 2 minutes to allow the jam to form a glaze. Remove the thighs to a serving plate and spoon the glaze on top. Scrape up any bits sticking to the bottom of the pan – these will be the crispiest and the first to go!

Just before serving, squeeze fresh lemon juice over the chicken to brighten its flavors and heighten the sweetness and spice. Serve with Caramelized Sweet Potatoes and Peaches.

Source: Daphne Oz/Dr. Oz Show April 2013

 

Caramelized Sweet Potatoes and Peaches

Serves 2

Ingredients

1 tbsp. organic coconut oil, melted

2 tbsp. pure maple syrup, room temperature (if it is cold, the coconut oil will solidify on contact)

1/2 tsp. ground cinnamon

Iodized salt

1 medium sweet potato, scrubbed and cut into 1-inch chunks

2 medium peaches, pitted and sliced into 4 wedges each

1 medium sweet onion, peeled and quartered

Directions
Preheat the oven to 450°F.

In a small bowl, whisk the coconut oil, syrup, cinnamon and salt. Put the potato and peaches in 2 separate bowls. Pour three-quarters of the syrup mixture over the sweet potato and one-quarter over the peaches and toss. Spread the potato in an even layer in a large baking dish and roast for 10 minutes. Toss the potato and roast for 5 minutes more. Add the onion and roast for 15 minutes. Toss the potato and onion, add the peaches in an even layer and roast 10 minutes, or until the potato and onion are fork tender and the peaches have caramelized.

Source:  Daphne Oz / Dr. Oz Show April 2013

3-2-1 CAKE!

 

 

 

Did you ever just wish you had a slice of your favorite cake-- at the given moment?  Now you can! 

INGREDIENTS:

1. I box of angel food cake
2. 1 box of your favorite cake mix
3. 2 Tablespoons of water

 

PREPARATION:

• Take a baggie and mix the angle food cake mix and your favorite cake mix together.
• Get a coffee mug
• Place 3 Tablespoons of the mixture into your coffee mug
• Mix with 2 Tablespoons of water
• Place in microwave for 1 minute; let stand and set a few minutes.
• You now have your 3-2-1 CAKE!