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Surviving the Holidays without Sacrificing Nutrition
It’s that time again... holiday season. The question on everyone’s minds is: how do you maintain your nutritional health during this time of overindulgent eating, parties, and family gatherings with an abundance of delicious food? Here are a few tips on surviving this wonderful time of the year without feeling like a stuffed turkey afterwards: Turkey doesn’t make you tired. Most people think that it’s the turkey that causes the inevitable drowsiness after a holiday meal...
Exploring a Career in Dietetics
"Exploring a Career in Dietetics" featuring Mr. Cook-It (at 1:07) featured at the Member Spotlight Session of the Academy of Nutrition and Dietetics Food and Nutrition Conference and Expo 2015!
Pecan Sticky Buns
Preparation Time: approximately 20 minutes.
Cooking Time: No more than 45 minutes
Serving size: 1 bun; Makes 12 servings.
3 Slices on the Slice plan. Ingredients
For the filling:
Puff Pastry Dough
12 TB unsalted butter, melted and cooled,
2/3 cup light brown sugar, lightly packed,
3 tsp ground cinnamon,
1 cup raisins.
1 3/4 cups chopped pecans (about 8 ounces),
1/2 cup ...
Italian Slow-Cooked Ribs + Fennel Slaw
Adapted From Johnny C’s NY Deli
Preparation Time: 10-15 minutes
Cooking Time: 3 hours, 15 minutes
Serving Size: ¼ rack + ½ cup slaw; Serves about 4
0 Slices on The Slice Plan Ingredients
3 TB white balsamic vinegar
1 TB light brown sugar
2 tsp crushed red pepper
10 to 12 cloves garlic, chopped
¼ cup rosemary, chopped
1 TB oregano, chopped (or ½ TB dried)
The [Potential] Effect of Emulsifiers
People are always trying different methods of achieving a healthy weight. For those who feel extreme pressure to "cook more," or for that matter do not know how to cook at all, this may result in an increased use of processed foods. Frozen diet meals, foods labeled "low fat" or "healthy," and even meals sent straight to your door (i.e. Nutrisystem) become an area of interest. Why not have the best of both worlds - convenience and nutrition? We all know that most processed foods aren’t good for...
Fiery Patricia Melts
Preparation Time: approximately 10 minutes
Cooking Time: 15 minutes
Serving Size: 1 burger; Serves about 4
2 Slices on The Slice Plan Ingredients
1 lb ground beef, 85% lean
2 TB McCormick Montreal steak seasoning
1 TB olive oil
½ onion, sliced thin
6 baby Portobello mushrooms, sliced
2 tsp balsamic vinegar
¼ cup ketchup
2 TB mayonnaise
2 tsp pickle relish
1 tsp sri racha
NY Times Op-Author Gets it All Wrong: "The Government's Bad Diet Advice"
Most people know that The Sage: Nutritious Solutions was developed by a singular dietitian, Mr. Cook-It, in order to help spread truth about nutrition and awareness about ways to live healthier, richer, fuller lives. Nutrition is a confusing topic for a lot of people, as food is the heart of society, love, and comfort. Food elicits strong emotions, connections, and memories. Most people feel that “good nutrition” means forgetting about all of these factors in lieu of being “hea...
Stir-Fry Tempeh and Cauliflower with Noodles
Adapted From: Food in My Beard Preparation Time: 20 minutes Cooking Time: 15 minutes Serving Size: ½ cup noodles + ¼ tempeh mixture, Serves about 4 1 Slice on The Slice Plan. Ingredients 14 ounces Rice Stick Noodle (medium wide)
3-5 Limes, juice of
¼ cup Fish Sauce
2 Carrots, julienne
1 English Cucumber, julienne ¼ cup Mint, chopped ¼ cup Cilantro, chopped 1 small Cauliflower 8 ounces ...
COOK Rittenhouse Presents: Soul Food with Zach Breeding!
Join Zach Breeding AKA Mr. Cook-It himself as he guides 20 participants through a 5 course Soul Food-Inspired Tasting Menu, with his book, The Slice Plan: An Integrative Approach to a Healthy Lifestyle and a Better you as inspiration! On The Menu: - Mini Cornbread Muffins with Honey Butter - Macaroni with Pepperjack + Andouille - Jalapeno Manchego Grits - Cornmeal Crusted Chicken Thighs + Rosemary Walnut Waffle with Habanero Maple Syrup - Sweet Potato Tarts with Maple Cre...
Sweet Potato Pasta with Cranberries, Kale, + Chicken
Adapted from: Food in My Beard Preparation Time: approximately 45 minutes Cooking Time: 20 minutes Serving Size: ¾ cup, Serves about 4 1 Slice on the Slice Plan. Ingredients: as needed: Parmesan Cheese Noodles 3 Eggs 2.5 Cups Flour 2 Large Sweet Potatoes 2 tsp Salt Sauce 2 Tablespoons Butter 1.5 Cups Cranberries 5 Leaves Kale 1 Cup Chicken Stock 2 Cups Shredded Dark Meat Chicken/Turkey Directions...
Beating the Winter Blues
Winter is a difficult time for a lot of people - we stay indoors more often, the days grow shorter, and pigeon color skies means less sunny days. This can bring upon what is known as the "winter blues," a general feeling of malaise, lethargy, and even depression. If you are someone who succumbs to these feelings, how do you combat them? Perhaps nutrition can provide some answers. The connection between depression and obesity have been studied extensively. In fact, there is a link between the gu...
Coffee Crusted Roast Beef + Pasilla Chile Broth
Preparation Time: approximately 35-38 minutes Cooking Time: approximately 20-30 minutes Serving Size: about 6 pieces, Serves about 6 0 Slices on The Slice Plan Ingredients 2-2.5 lbs beef tenderloin or trip-tip roast 1 tsp kosher salt 1 tsp black pepper 2 Tbsp virgin olive oil 2 Tbsp coffee beans, finely ground* 1 Tbsp cocoa powder pinch ground cinnamon Pasilla Chile Broth ½ ounce whole butter 8 ounces...
15 Ways to Improve Your Nutrition for 2015
The New Year is upon us and what better time than to reconsider your nutritional goals? Often times, we see people starting "diets," joining gyms, or purchasing weight-loss pills. Of course, the healthier way is to start a new lifestyle, one that welcomes in nutritious food, makes you feel better and gives you the energy you need to sustain overall health and wellness. Here are 15 easy tips to help you do just that: 1. Balance it Out - make sure to include all food groups (protein, starc...
There never is really a "time of year" when nutrition is NOT on someone’s mind. Whether you are thinking about your physical appearance, the types of foods you eat, trying to be more physically active, or doing what you "should not be doing," the idea of nutrition is the underlying theme. In response to any of these feelings, we try to implement small changes in our lives. Sometimes, we implement larger changes that do not last. While a series of smaller changes is usually recommended ...
Lime-Marinated Turkey Tacos
Preparation Time: 15-20 minutes Serving Size: 2 Tacos, Serves about 4 2 Slices on The Slice Plan Ingredients 8 flour tortillas 2 cups turkey, cooked/shredded, white meat preferred ¼ cup lime juice 1 avocado, sliced 2 radishes, julienned 1 cup shredded red cabbage (not pictured) ½ cup queso fresco, crumbled optional cilantro sprigs optional hot sauce Directions Marinate the turkey by mixing it with the lime juice; set aside f...
Pumpkin Empanadas + Cream Cheese Icing
Preparation Time: approx. 25 minutes Cooking Time: approximately 30-45 minutes Serving Size: 3 empanadas with 2 TB icing - Serves about 8 2 Slices on The Slice Plan Ingredients 8 oz pumpkin puree 1 TB pumpkin spice blend 1 lb unbleached all-purpose flour ½ tsp kosher salt 8 oz butter, unsalted 1 egg 2 TB red wine vinegar As needed- water Cream Cheese Icing 2 sticks butter, unsalted 12 oz cream cheese 1 cup powdered (1...
Pumpkinseed Crusted Chicken Skewers + Pomegranate Rosemary Sauce
Preparation Time: 15-20 minutes Cooking Time: approximately 20 minutes Serving Size: 2 skewers + 2 TB sauce; Serves about 8 1 Slice on the Slice Plan. Ingredients 2 chicken breasts, boneless/skinless, diced medium 1 cup pumpkin seeds, shell-on, roasted and salted ½ cup panko breadcrumbs 1 red potato, diced small ½ red onion, diced medium 2 TB olive oil 1 tsp kosher salt 1 tsp black pepper Pomegranate Rosemary Sauce ...
Carrot Ginger Soup
Preparation Time: approx. 15 minutes Cooking Time: approximately 30-45 minutes Serving Size: 1 cup - Makes about 10 1 Slice on the Slice Plan. Ingredients 3 TB olive oil ½ red onion, diced 3 lbs carrots, peeled and cut into medium-sized pieces ¼ cup ginger, fresh, chopped 48 oz chicken or vegetable stock 1 TB cayenne pepper (optional) 1 TB black pepper 3 tsp kosher salt, or as desired to taste Directions In large po...
How healthy are smoothies? I went out and bought myself a Nutribullet. The promise of healthy smoothies and the quick breakfasts lured me in. So this is my normal everyday smoothies: a good handful of spinach; some fruit that is in season ( apple, pear, etc), I toss in a banana, and maybe some berries. 3 tb of Greek yogurt, 2tb of peanut butter, and some ground flax seed. (The PB and yogurt help with protein -- I'm vegetarian). Is this a healthy habit or am I fooling myself? --- Chris
Chris - Thank you for your question!Smoothies can be a great way to get in nutrition on-the-go. It's all about the device! The nutribullet, ninja, and vitamix are all great options. The goal with the device here is to preserve the beneficial natural fibers found in the fruits and vegetables you are pureeing. Now, let's talk ingredients. While peanut butter is a great option for protein (especially for vegetarians), it is also high in fat. If you are not trying to lose weight or are at a healthy...
Can Like a Pro! (Canning & Preserving Foods)
Canning is a great way to preserve delicious fruits and veggies that are ripe during the summer months and allow us to enjoy our favorite produce year round. There are two basic methods for canning; water bath canning and pressure canning. Depending on what foods you are canning will determine the method you choose. Foods with high acid content such as citrus fruits, pickles, salsas, jams, and jellies (just to name a few), use the water bath method. Foods like vegetables and animal products, tha...
COOK Rittenhouse Presents: Fall Comfort Foods with Zach Breeding!
Join Zach Breeding AKA Mr. Cook-It himself as he guides 16 participants through a 5 course Fall-Inspired Tasting Menu, with his book, The Slice Plan: An Integrative Approach to a Healthy Lifestyle and a Better you as inspiration! On The Menu: - Pumpkinseed Crusted Chicken Skewers + Pomegranate Rosemary Reduction - Carrot Ginger Bisque + Roasted Sunflower Seeds - Roasted Brussels + Pancetta + Roasted Walnuts - Rosemary Crusted Pork Tenderloin over Butternut Squash Gnocc...
Hearts of Palm Salad + Feta Recipe on Stone Soup Blog!
Check out this delicious recipe from The Sage: Nutritious Solutions featured through Food & Nutrition Magazine's Blog… HERE.
"Tubby Olive" Lamb Gyro Sliders
Preparation Time: approximately 10 minutes Cooking Time: approximately 20 minutes Serving Size: 3 sliders; makes about 2-3 servings 3 Slices on The Slice Plan Ingredients As needed whole wheat slider rolls* 1 pound lamb, ground 2 tsp black pepper 1 TB kosher salt 1 tsp Worcestershire sauce 4 cloves garlic, chopped 2 tsp oregano, dried 2 tsp basil, dried 1 tsp lemon juice 1 TB Lemon-Infused Olive Oil - "Tubby Olive" b...
Nan's B&B Pickles
Inspired by my late grandmother, these pickles are so freakin' easy it's ridiculous - not to mention unforgettably delicious! Preparation Time: approximately 5 minutes Cooking Time: approximately 14 minutes Serving Size: ½ cup; makes about 10 1 Slice on the Slice Plan. Ingredients 2 cucumbers, large, sliced 1 onion, sweet or Vidalia, halved and sliced ½ cup white vinegar ¾ cup sugar (natural brown or granula...
Eye Health + Nutrition
Your mother may have told you to eat your carrots to keep your eyes healthy and strong. This may actually not be that far from the truth - the vitamin A found in carrots is a crucial nutrient to optimize eye health. Your eyes need more than just carrots to stay healthy, though. There are several key nutrients involved in maintaining good eye function that can be easily obtained through a balanced diet. Research has shown that in addition to vitamin A, other carotenoids such as lutein and zeaxant...
Fried Green Tomatoes
Preparation Time: approximately 5 minutes Cooking Time: approximately 8-10 minutes Serving Size: 2 tomato slices; makes about 5-6 1 Slice on the Slice Plan. Ingredients 2 green tomatoes, sliced ¼" thick (should make 5-6 slices per tomato) 2 eggs, whipped 1 tsp kosher salt ½ tsp cayenne pepper 1 cup cornmeal Oil, for frying Directions Place in two separate bowls: • Eggs, whipped with salt and cayenne • C...
Top 5 Food Safety Tips
Top 5 Food Safety Tips Most food illness happens in the home (not in restaurants) - these tips will help prevent you (and your loved ones) from getting sick from dangerous pathogens/bacteria! Use this advice when making any of the recipes from www.The-Sage.org!
Ingredient Spotlight: Cilantro
Cilantro is a versatile (yet controversial) herb with roots stemming back to medieval times and popular in many Mediterranean and Asian dishes. The plant, known as Coriandum sativum, produces the herb known as cilantro as well as seeds known as coriander. Cilantro is native to regions spanning from southern Europe and North Africa to southwestern Asia, influencing cuisines such as South/Southeast Asian, Indian, Portuguese, Russian, Middle Eastern, Spanish, Latin American, Tex-Mex, Chinese...
Sobe Noodle Spring Rolls with Miso Vinaigrette
Preparation Time: approximately 10 minutes Cooking Time: approximately 20 minutes Serving Size: 1 spring rolls + 1 TB vinaigrette; Makes 4 1 Slice on the Slice Plan. Ingredients 4 spring roll wrappers 2 cups sobe noodles, cooked (according to package instructions) 1 cup napa cabbage, shredded ½ cup carrots, shredded/julienned ½ cup celery, julienned ½ cup red cabbage, shredded 1 TB soy sauce 1 TB sesame oil Oil (...
"Clean Eating"... What is it?
"Clean Eating" is trending among the more health conscious population along with individuals who wish to be more health minded. "Clean Eating" has become a hot nutrition topic as more people flock to attempt various diet challenges that typically look like "Clean Eating for X Number of Days." But what exactly does "Clean" eating even mean? What are the benefits and risks of following this dietary regimen - and are these claims substantiated in any way? The basis of clean eating i...
Making Homemade Vinaigrette
Homemade Dressing - made simple! This DIY Video on making homemade vinaigrette/dressing will mean no more buying the processed sodium-laden versions in the condiment isle! Just a few simple ingredients at home is all you need! TIPS: You can substitute any citrus fruit juice for vinegar. You can add fresh pureed berries or fruit juice/concentrate/jam/jelly to this mixture! Fresh herbs of your choice make this a perfect accompaniment to any vegetable or protein, too. ...
Peel Garlic in 30 Seconds
Check out my way of peeling garlic the fast and easy way! No more buying the pre-chopped stuff from the grocery store. Get all the fragrance and flavor you need without sacrificing time and energy! Checkout more videos at www.the-sage.org/videos! Stay tuned at the end of the video for Sage Outtakes!
Stone Soup Blogger Profile!
Check out my profile on Food and Nutrition Magazine's Stone Soup Blog by the Academy of Nutrition and Dietetics! You can check out my published articles and get contact information, too - HERE.
Food Label Flackery
Choosing more nutritious options in your grocery store can be made confusing by advertising and food labels. Not only are there approximately 50,000 different food items that line the shelves of super markets, but a lot of them are labeled with ambiguous words that may make them seem like "healthy choices." Food companies are actually required by the Food and Drug Administration (FDA) to follow specific guidelines in order to label food products with words like fat free, low calorie, low sodium ...
Mahi Mahi Tacos + Tropical "Sage Salsa"
Preparation Time: approximately 15 minutes Cooking Time: approximately 20 minutes Serving Size: about 2 tacos, Serves about 4 2 Slices on The Slice Plan Ingredients 8 corn tacos 2 - 6 oz mahi mahi filets 2 tsp chipotle peppers in adobo, minced ½ tsp kosher salt ½ tsp black pepper ½ tsp cumin ¼ cup radish, julienne cilantro (optional) Tropical "Sage Salsa" 1 TB orange juice 2 tsp lime juice 1 p...
I was wondering what are the nutritional changes in the U.S. over time, and also are their any significant historical events in the fast food industry, or in society, that has had an impact on the industry of fast foods?
Your question is a heavily loaded one and unfortunately there is no quick answer.There are some really great books out there that help explain this huge issue in our country. Check out the Literature section of www.the-sage.org for some recommendations. I recommend starting with “Food Politics” by Marion Nestle! There have been several nutritional changes in the United States that have impacted the fast food industry and society's relationship with food. In the aftermath of the Great...
Ingredient Spotlight: Italian Cheeses
Cheese is a food that is a part of many cultures. In America, we not only value the cheeses that have been produced since our country's inception, but our palates welcome cheese from all around the world. In this Ingredient Spotlight, we are going to talk about one country's cheeses that we find most recognizable: Italy. Pecorino is simply a jumping point from which a series of other cheeses are produced. Pecorino fresco (pecorino Toscano fresco) is a fresh sheep’s milk cheese ...
Hearts of Palm Salad + Feta
Preparation Time: approximately 15 minutes Serving Size: about 1 cup, Serves about 4 0 Slices on The Slice Plan Ingredients 1 can hearts of palm, drained and sliced into ¼ inch slices 2 cups tomatoes, diced into medium chunks 2 cups cucumbers, halved lengthwise and sliced into ¼" slices ½ cup black olives, sliced ½ cup feta cheese, crumbled 4 oz spring mix, washed and dried 4 TB Basil Vinaigrette (recipe follows) Ba...
Gorgonzola Burger + Balsamic Cherries
Preparation Time: approximately 15 minutes Cooking Time: approximately 20-25 minutes Serving Size: 1 burger, Serves 4 2 Slices on The Slice Plan Ingredients 1 pound ground beef, 80% lean 1 TB Worcestershire sauce 2 tsp kosher salt 2 tsp garlic powder 2 tsp black pepper 1 TB ketchup or BBQ sauce 2 cups cherries, halved, pitted 2 TB balsamic vinegar 1 tsp brown sugar ¼ cup gorgonzola cheese, crumbled 1 cup ar...
Are IgG tests accurate indicators of food intolerance, specifically gluten and casein?
Good question! Thanks for asking. So, for those who don't know, IgG is the most important tailor-made antibody in the immune system's defense against invaders - including allergens. It remains long after the initial cause has been suppressed and attempts to prevent another “attack.” When someone is allergic to gluten, for instance, the body recognizes proteins from gluten to be foreign. The body then sends out antibodies, including IgG, to protect the body. With this said, IgG measu...
Balsamic Glazed Carrots
Preparation Time: approximately 5-8 minutes Cooking Time: approximately 20 minutes Serving Size: about 6 pieces, Serves about 4 0 Slices on The Slice Plan Ingredients 2 pounds carrots, cut into pieces*½ cup balsamic vinegar½ tsp salt½ tsp garlic powder½ tsp black pepper *Carrots should either be baby carrots (halved), whole carrots cut in half lengthwise and halved the opposite way, or a bunch of carrots (sho...
Preparation Time: approximately 45 minutes - 1 hour Cooking Time: 30-35 minutes Serving Size: ½ cup - about one "Slice" (serves about 6) Ingredients Beets 1 TB olive oil 2 beets, washed and halved Risotto 1 TB olive oil 1 red onion, small, diced ½ cup white wine 2 tsp thyme leaves, minced 1 cup Arborio rice 3 cups chicken stock, reduced sodium 2 TB butter ¼ cup Parmes...
Coconut Shrimp Salad
Preparation Time: approximately 15 minutes Cooking Time: approximately 10 minutes Serving Size: ¼ cup mixture + 3 shrimp [Serves 4] Ingredients For frying vegetable or canola oil 12 shrimp, 16/20 count - peeled with tails on & deveined ¾ cup all-purpose flour with 1 tsp kosher salt 2 eggs, whipped with ¼ tsp cayenne pepper 1 cup breadcrumbs, unseasoned ½ cup coconut, shredded ¼ cup mayonnaise or low-f...
Collard Greens + a TWIST!
Preparation Time: approximately 10 minutes Cooking Time: approximately 2 hours Serving Size: ½ cup Ingredients 2 TB olive oil ½ pound smoked turkey breast, cut into small cubes ½ yellow onion, medium, chopped 2 TB garlic, rough chopped 1 lg bunch collard greens 4 cups water + 2 TB salt (or reduced sodium chicken stock) 2 TB granulated sugar 1 tsp crushed red pepper flakes ½ lemon, juice of ½ tsp nutmeg, ground...
Eggnog Chicken Bites + Cranberry Chutney
Preparation Time: approximately 10 minutes (6 hours for marinating) Cooking Time: 15 minutes Serving Size: 3 pieces (makes 12 pieces, 4 servings) Ingredients 1 boneless/skinless chicken breasts, cut into 12 small chunks ¾ cup eggnog, no alcohol added 1 tsp. salt, kosher ½ tsp. cayenne pepper, ground 1 cup breadcrumbs, Italian-style ½ cup cornmeal 2 tsp. salt, kosher ½ tsp. cayenne pepper, ground 1 tsp. garlic powder 1 cani...
Caramelized Onion, Apple, Blue Cheese Gallette
Preparation Time: approximately 15 minutes Cooking Time: 45 minutes Serving Size: 1/8 portion Ingredients 2 ea Pillsbury pre-made pie dough, rolled 2 TB olive oil 1 ea red onion, halved and sliced thin 3 ea apples, sliced (use Cortland or Granny Smith) ¼ cup blue cheese, crumbled TT salt and pepper Directions Preheat oven to 350 degrees. Heat skillet with olive oil over medium low heat. Add onions and stir to coat w...