Guiltless Splurge

OMM Clinic
November 28, 2014, 8:02 PM
Filed under: Uncategorized


Osteopathic Manipulative Medicine (OMM) is a hands-on approach DO (doctor of osteopathic) physicians use to heal patients without the use of medications. Practitioners attempt to diagnose and treat “somatic dysfunctions” by manipulating the bones and muscles of a patient, addressing a variety of ailments from back pain to asthma to headaches to digestion. Think of OMM as a mind-body holistic approach blending chiropractic care, physical therapy, and massage.

On Saturday mornings, Rowan School of Osteopathic Medicine opens a student-run OMM clinic free to the general community. It offers a full health assessment, manipulative medicine for the patient’s discomfort, and nutrition & wellness information to take home.

Click on the following links to see our most recent health + wellness suggestions:

Gobbler’s Guide to Thanksgiving

NOW Fall Produce


PANKO: Take 1

I came home from my weekend travels to find that my mom went grocery shopping . . . . with the expectation that i’ll be the one cooking it. Since I’ve been home, she hasn’t had to go to Wegmans. Needless to say, I think she missed it because the entire produce section came home with her.

The following salad was inspired by what was found in the refrigerator + a dinner at Baba Louie’s – a gourmet salad and pizza spot in Hudson, NY. We ordered the Insalata Allegra (mixed greens, figs, apricots, roasted pecans and balsamic vinaigrette) and the Isabella Pizzarella (roasted sweet potatoes, roasted parsnips, carmelized onions, roasted gralic, fresh mozzareella and shaved fennel drizzled with reduced balsamic vinegar and parmesan).  Both which were unique, rich, exotic, yet light in their own way.

Orange, Date, Cranberry & Mozzarella Mixed Greens


Simple: Slice an orange into segments. Chop dried dates and cranberries. Slice fresh mozzarella into cubes and cherry tomatoes into fourths. Toss it all with arugula or spinach. Finish with honey roasted almonds. Serve with dressing such as: balsamic vinegar, poppyseed (may be too sweet), honey mustard, etc.

The Honey Mustard Panko Chicken was inspired by a box of Panko breadcrumbs my mom bought + a balsamic over roasted chicken recipe that I found laying in our kitchen.  I altered the recipe from dijon mustard to sweet n’ spice honey mustard. I took the time to pound the chicken before tossing it with a sweet n’ spicy honey mustard, it really escalates the taste, moisture, and texture. It’s a challenge up from shake n’ bake!

Honey Mustard Panko Chicken



boneless chicken breasts
dijon mustard (I used sweet n’ spicy honey mustard)
~ 1 cup Panko bread crumbs

Preheat the oven to 400 degrees. Spray a pan or dish with PAM. Pour the Panko bread crumbs onto a plate or into a bowl. Pound the chicken breasts with a mallet (I used the back of an ice cream scoop). Coat the chicken with the dijon mustard. Then, roll the chicken into the panko bread crumbs to cover. Place into the prepared dish and put into the oven until cooked through. (The recipe said 12-14 minutes but it took mine atleast 15-20 minutes).

The panko breadcrumbs came out a bit mushy but it created a texture other than plain roasted chicken.I could have used more spicy honey mustard or added salt and pepper for more flavor. My family has used a panko bread crumb involving honey which always turns out nice.

Roasted Pecorino Romano Vegetables


Olive Oil
Pecorino Romano Cheese

Preheat the oven to 400-450 degrees. Chop the carrots and zucchini. Toss with olive oil, herbs/spices that you have on hand. Place in a roasting pan and into the oven until desired tenderness (I like the carrots slightly brown and wrinkling). Halfway through the cooking I sprinkled pecorino romano cheese on top of the vegetables and tossed.


Olive Oil
Broccoli Heads
A little bit of water

Preheat a stovetop pan to low-medium heat. Chop broccoli heads into desired bite-sized pieces. Toss with olive oil, salt, and pepper. Slide into the hot pan and allow to start turning bright green. Add in a few splashes of water and cover the pan to create a steaming atmosphere. Cook until desired tenderness.


July 2, 2013, 1:09 AM
Filed under: Admire & Inspire, Entres | Tags: , , , , , , ,

We are eating more than fish this summer, I promise it’s not the only the only thing we’re eating (for example last night we made Turkey Burgers). But I’d like to stress how quick, affordable, simple, and healthy cooking fish is. Especially because I never started cooking it until this year. It only takes about 10 minutes to thaw and no more than 10 minutes to bake/grill/pan-fry. I admit, if you’re not a fish lover it’s hard to convert. Yet there’s something so addicting to eating fish, maybe its the luxury it’s associated with or the health-related reasons, but mostly I find fish light to eat & easier to chew than getting through a steak or chicken. That being said, I would never completely give up either of those though.

Pescatarian – someone who abstains from eating meat or poultry but eats fish (…a vegetarian who eats fish).



Grown Up Sundae

I was making oatmeal this morning, as per most days, and starting deciding on toppings – peanut butter? cinnamon? dates? granola? vanilla? Although a stretch, I started comparing it to an AM sundae. (Don’t put it past me to eat  ice cream when I wake up). I’ve been back and forth between Wegman’s instant oats, Scottish-style Oatmeal, and Nature’s Path Flax Plus Oatmeal – all which can be instantly microwaved or  cooked stove-top.


  • Wegman’s instant oats: simplest, no sugar, plumps up quickly, smaller grain oats, plain taste
  • Scottish-style oatmeal: heartiest, oats don’t cook quite as much as the Wegman’s oats, plain taste
  • Nature’s Path Flax Plus Oatmeal: best flavor without adding thing into it but it contains 10 g of sugar, but also flax seed (great omega-3 fat)

This particular morning I went above and beyond . . . stove-top. I cooked the Scottish-style oatmeal and folded in chia seeds, vanilla extract, and cinnamon. I topped it with chopped nuts and Pumpkin Fig Ancient Grain Granola.


Check Out Previous Oatmeal Posts:

Steak & Eggs
June 25, 2013, 1:31 PM
Filed under: Admire & Inspire, breakfast, Entres | Tags: , , , , , , ,

My dad grilled steak a few nights ago. I shaved half of a fillet into thin slices. I sprayed a pan with PAM and turned it on to medium-low setting. There was an interesting idea on a food blog to place a little bit of water in a pan with cracked eggs to create an atmosphere ideal for a poached-fried egg consistency. I slipped the two eggs into the pan and put the lid on. I allowed the pan to get steamy before uncovering it. The end result was something a little less fried/browned than over-easy eggs. The whites were still soft and the yolk runny.


Meanwhile I sauteed spinach in a pan with olive oil. I sliced a beefsteak tomato and alternatively layered the tomatoes with fresh mozzarella slices. I drizzled them with a balsamic vinegar glaze. The spinach was placed beneath the tomato-mozzraella stack ,eggs, and steak.

I’m a fan for mixing it all together (whose picture would not be as appetizing). The yolk stood no chance. It smothered the steak in such a satisfying way though.

Brown-Sugar-Glazed Days

Unfortunately this post is not about sugar-glazed donuts, but I do think these recipes could satisfy a sweet tooth looking for a dinner recipe. Too often is salmon a food that we only order off a restaurant menu, in fear of 1. making it ourselves 2. the price of purchasing it and 3. it smelling up the house. This post will show you how:

  1. easy it is to grill or poach it
  2. buying in bulk doesn’t mean sacrificing taste
    • Wegman’s $13.98 for  a Club Pack = 8 4 oz servings!
  3. a marinade can mask the fish-smell or grill outside!

After trying the frozen tilapia & enjoying it, my family bought a bulk pack of Kirkland frozen salmon fillets. The first time I made them I just put the plain fillets on the grill. This time, the family got comfortable (aka greedy) & casually asked me to attempt a marinade. I easily found a brown sugar glazed salmon recipe.

We also had 3 small bags of baby carrots, it was time to use one of them. My mom had conveniently pulled out a recipe for Roasted Glazed Carrots which paired well with the salmon.

BONUS: The salmon and carrot recipes required similar  staple ingredients.. which I happened to have on hand, and you probably do too.)

Brown Sugar Glazed Salmon

1 tbsp brown sugar
2 tsp butter
1 tsp honey
1 tbsp olive oil
1 tbsp dijon mustard (I used spicy & sweet honey mustard)
1 tbsp reduced sodium soy sauce
1/2-3/4 tsp salt
1/4 tsp pepper
salmon fillets

Preheat the oven to 350 degrees. In a small saucepan over medium heat, cook and stir the brown sugar, butter, and honey until melted. Remove from the heat; whisk in the oil, mustard, soy sauce, salt and pepper. Cool for 5 minutes. Place salmon in a baking pan. Spoon the brown sugar mix all over the fillets. Bake, uncovered, for 25 minutes or until fish flakes easily with a fork.





Nutritional Facts: 4 oz. cooked salmon fillet – 295 calories, 18 g fat, 84 mg cholesterol, 403 mg sodium, 3 g carbohydrate, 28 g protein


Roasted Glazed Carrots

a recipe shared by Tom Cholicchio


2 tbsp. peanut oil (I used olive oil, healthier)
4-5 carrots, peeled and cut (I used baby carrots)
Kosher salt and Ground Black Pepper
2 tbsp. unsalted butter
2 sprigs Rosemary (I used a spice mix we had – Rosemary & Garlic)
2 tbsp. honey 

Heat a large skillet over medium heat. Add the oil then the carrots, and season with salt and pepper. Cook, tossing the carrots so they color on all sides, about 5 minutes. Add the butter, rosemary and honey. Continue cooking until the carrots are tender, about 5 minutes more.

I cooked the carrots for even longer. I then threw in some leftover vegetables from a take-out dinner we had the previous night.




Chopped Nuts for a Crunch Topping




Field Green Salad with Roasted Salmon, Pan-Fried Vegetables, & Chopped Nuts



Summer Time & the (Cooking’s) Easy

Now that I’m back home (graduated, cue tears) from college, I have a bit more time to cook. Not that these recipes take long at all, the following take about 20-25 minutes maximum. All of these ‘recipes’ are dependent on what you can find in your fridge – alter and cater each to what works for you. Take some notes from the following ideas but don’t feel the need to replicate it exactly. Here’s what been cooking this summer so far:

Last Minute BBQ

BBQ Chicken & Roasted Sweet Potatoes


Boneless Chicken
Honey BBQ Sauce 
Sweet Potato

Preheat the grill to medium-high heat. Coat the raw chicken with a barbecue sauce or marinade. Place on the grill until cooked through. Let rest for a few minutes to retain the tenderness and juices before thinly slicing crosswise into strips.

Meanwhile, preheat the oven to ~400 degrees. Dice and chop the sweet potatoes into small pieces. Cut zucchini lengthwise. Toss both the potato and zucchini in a bowl with olive oil, cayenne pepper, paprika, and a little salt. (I used a Mexican Chili Spice blend). Lay onto a sheet pan and roast in the oven until roasted until desired consistency (I like the sweet potatoes crispier but still soft in the middle ~ 30 minutes, tossing throughout). Place onto the platter beside the grilled chicken. Decorate with sliced mango or peaches.

Taco Salad


The restaurant I worked at in while living in NYC – Fetch – added avocado in their succotash and it took the side/condiment/dish to a whole new creamier, satisfying, and richer level. 
Romaine Lettuce (chopped finely)
Canned Corn (drained)
Roasted Red Peppers (diced)
Ripe Avocado (diced)
Mexican Cheddar Cheese
Low-Fat or FF Ranch Dressing 

Roughly chop all of the vegetables to a small consistency. Toss together (Add it anything else you have on hand that would pair well) and add in a bit of the ranch dressing.  It doesn’t need much because it the avocado creates a dressing like texture.

Fishing Around

Tilapia as easy as 1-2-3 Red-Fish, Blue Fish


Everyone is surprised to find out how quick and easy it is to cook fish. My roommates and I buy frozen tilapia all year round. It saves money and time. The tilapia cooks quicker than chicken, steak, and tofu. One filet has  110 calories, 23 grams of protein, and only 15 grams of fat. Place frozen tilapia still in the individually wrapped plastic, in a bowl. Cover with warm/hot water and allow to thaw for ~ 10 minutes. Coat with Pam or Olive Oil and place in the oven (~300 degrees) or in a pan on the stove. They cook quickly (about 6-7 minutes if even on each side) so keep an eye on them.

Frozen Tilapia Filets (thawed)
Olive Oil
Cayenne Pepper
Bruschetta (or tomatoes, salsa, etc)
Preheat the oven to 300-350 degrees. Take the tilapia out of the plastic wrapping. Pat dry and coat with olive oil. Sprinkle with seasonings (I used Mexican Chili Spice) and place on an oven sheet. Bake for about 4-5 minutes each side until no longer translucent. Take out when they are white and flaky. Top with bruschetta, salsa, or other desired toppings.
Meanwhile, chop zucchini into appropriate slices. Coat with olive oil, salt, and pepper. Lay on a baking sheet and roast until tender. Serve with the tilapia. 

Red Bean and Spice Rice

The secret to this 90 minute dish – my main man, Uncle Ben. The rice cooks in 90 seconds and comes in a variety of flavors from garden vegetables, to cajun style, to basmati, to jasmine. Quick and easy! Watch the portion sizes though.

Roasted Sweet Potato Salad


The warm roasted sweet potato compliments the refreshing lettuce and creamy avocado. The healthy fat in the avocado allows the body to absorb the lycopene (antioxidant) found in tomatoes.

Romaine Lettuce, chopped
Cherry Tomatoes, sliced
Avocado, diced
1-2 Sweet potatoes, halved and cut lengthwise
Preheat the oven to ~ 400 degrees. Toss the sweet potatoes lightly with olive oil and sprinkle with salt and pepper or paprika. Place the oven for about 20-25 minutes. (I’ve noticed the smaller the sweet potatoes are chopped the quicker they roast.)
Layer or separately arrange the lettuce, cherry tomatoes, and avocado in a long bowl or platter. Place the sweet potatoes around the salad. 

Stayed posted with grilling and more summer recipes to come this week.