Eating Healthy

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Comment by Sheryll S on April 28, 2010 at 9:53pm

I don't cook much any longer, that is much of my trouble with gaining weight. No fun to cook for yourself and just too much trouble it seems lately.

Comment by Sheryll S on March 8, 2010 at 7:31pm

Oh gosh, I have gained weight and can not blame the holidays.... eeeck. I will do better soon... money seems to be the key to frightening me into eating these sugar producing foods and the PROCESSED ones... SCREAM. I will do better! I will....... I promise! I can not stand my waistline one week longer!!!

I will soon, not yet, but soon be eating...... steak, salmon, lobster, sweet potatoes, or brown rice (rice has never been my favorite) and fresh fruit and veggies!

And one of my favorite meals IS, has been and always will be....:

Veal Piccata!!!

Oh yeah, cook or steam all veggies and potato or rice first..... this is a very quick and easy gourmet meal.


4 veal cutlets, pounded thin
Salt, pepper, flour, for dredging, 4 tablespoons extra-virgin olive oil, 2 teaspoons minced garlic, 1 cup white wine, 1/4 cup lemon juice, 2 tablespoons capers, 2 tablespoons butter, 1/4 cup finely chopped parsley, lemon slices and parsley sprigs, for garnish.
Season the veal with salt and pepper and then dredge in flour. Pat off excess flour. In a large frying pan, heat olive oil over medium-high heat. Saute veal cutlets for 1 minute per side (usually a scant minute) and remove to a plate, keep warm with a cover. Add garlic to pan and saute for 1 minute. Add wine, lemon juice and capers and bring to boil; cook until reduced by half. Return to a simmer and stir in butter and parsley until butter has melted and is incorporated into sauce. Return veal cutlets to pan and coat with sauce. Place on serving plate and top with any remaining sauce. Garnish with lemon slices and parsley.
Serve with broccoli, some carrot strips and steamed brown rice (steam brown rice first) or even a microwaved sweet potato..... yuummm, quick and gourmet for any "Impress For Success Dinner".

Comment by Dede on January 21, 2010 at 1:18am

I Have been so bad since the holidays began. This is it lol. No more junk or sweets!!!

Comment by Dede on November 29, 2009 at 12:52am

Thanks Sheryll for your recipes! You must be a fabulous cook!

Comment by Sheryll S on November 10, 2009 at 10:56am

Okay, WITHOUT the deserts, you have a great dinner for about 500 calories. Yes, the desserts add more, but still less than most traditional desserts..... think about it.... a choice of two desserts and you can even have ONE of each.
A slice of pie can contain between 240 and 400 calories and at least 10 grams of fat. But for just 150 calories or so, you can have two of these bite-size tarts. These portion-controlled pies are the perfect end to your Thanksgiving feast.

Comment by Sheryll S on November 10, 2009 at 10:47am

Mini Apple Tarts #10

24 phyllo dough tart shells
4 Granny Smith apples, peeled, cored, and diced
1 lemon, juiced
2 T butter, unsalted
4 T brown sugar
1/2 c caramel ice cream topping
1/2 c whipped cream (optional--nutrition info NOT included)

Instead of a whole pie, try making bite-size tarts. The diminutive desserts cook quicker and are
automatically portion controlled. Plus, they're easier to make for a crowd, and there's no need for
a fork and plate. You save money by buying sheets of phyllo dough and making your own tart shells.
Preheat oven to 375 degrees. Place tart shells on a baking tray. Combine lemon juice and apples in
a mixing bowl. In a cast iron or heavy skillet, heat the butter until frothy. Add brown sugar and cook
until dark in color; about 1-2 minutes. Add apples and toss. Transfer apples to the tart shells. Bake 6-7
minutes. Allow to cool slightly; top with sauce and whipped cream, optional.
To make your own tart shells:Spray 24 mini muffin cups with nonstick cooking spray. Remove phyllo
dough from packaging. Slice into 1 inch strips then cut each strip into 2 inch segments. Using 3
layers at a time, fill the cups, spraying cooking spray between each layer. Repeat process three times.
Serving Size: two filled shells with 1 teaspoon caramel sauce.

Comment by Sheryll S on November 10, 2009 at 10:46am

Pumpkin Pie Spice Mix #9

1/2 t mace, ground
1 T cinnamon, ground
1 t ginger, ground
1/2 t cloves, ground
1/2 t allspice, ground
1/2 t nutmeg, ground

There's no need to buy pumpkin pie spice. You can easily make your own at home. And it makes
a great hostess gift for any fall event! Feel free to double or triple this recipe!
Combine all. Store in an airtight container away from the sunlight for up to 3 months.
Makes 2 tablespoons.

Comment by Sheryll S on November 10, 2009 at 10:45am

Sweet Potato Tarts #8

8 oz phyllo dough, thawed
2 c sweet potato, steamed
or roasted, flesh only
1/2 c dark brown sugar
1/2 t salt
1/2 t pumpkin pie spice mix,
plus additional
1/2 t for dusting
1/4 c low-fat evaporated
milk 1 t vanilla
1/2 c egg substitute or
2 egg whites
1/2 c fat free whipped topping

Try these light and low-fat personal pies for dessert during the fall. They're a great substitute for
pumpkin pie or sweet potato casserole.
NOTE: To boost the fiber, you can look for whole-wheat phyllo dough, which is available in the
healthy food freezer section of many
grocery stores.
Preheat oven to 350 degrees. Spray 24 mini muffin cups with nonstick cooking spray. Remove
phyllo dough from packaging. Slice into 1 inch strips, then cut each strip into 2 inch segments.
Using 3 layers at a time, fill the cups, spraying cooking spray between each layer. Repeat process
three times. Remove skin from sweet potatoes and allow to cool to room temperature. Place sweet
potatoes, sugar, spice mix, milk, and vanilla in the bowl of a food processor. Blend until smooth.
Add eggs and blend just to incorporate. Fill cups to the top of the muffin pan. Bake 18-20 minutes,
until custard is set and pastry starts to brown. Once cooled, top with 1 teaspoon of fat free whipped
topping (optional--calories not included) and a dusting of pumpkin pie spice mix.
Makes 12 servings (two tarts per serving).

Comment by Sheryll S on November 10, 2009 at 10:44am

Steamed Green Beans #7
or Fresh Spinach

Either use fresh steamed beans or fresh raw spinach.....
or both, you can never eat too many green veggies.

8 c fresh green beans, steamed or microwave till tender/crunchy
1 t dried thyme
1 pinch salt
1/2 t black pepper
2 T balsamic vinegar or lemon juice
6 T extra virgin olive oil
1/4 t dry mustard powder, optional
1 julienned red pepper can be added also

Comment by Sheryll S on November 10, 2009 at 10:43am

Roasted Root Vegetables #6

1 T olive oil
1 red onion, sliced
4 cloves garlic, peeled
and cut in half
2 carrots, peeled and diced
1 turnip, peeled and diced
1 yam or sweet potato, peeled and diced
2 parsnips, peeled and diced
1 t dried rosemary
1 t dried thyme
1 pinch salt
1/2 t black pepper
1 T balsamic vinegar, optional

This recipe sings of the fall and early winter harvest. Take advantage of the local farmers market
and buy whatever root vegetables they have. I like a bite to the vegetables, so I drizzle a small
amount of balsamic vinegar over the vegetables while they are still hot. This side dish is quite
affordable: about 60 cents a serving for the vegetables!
Preheat oven to 375 degrees. Spray a baking sheet pan with nonstick cooking spray. Combine all
ingredients in a mixing bowl; toss to combine. Place mixture on a sheet pan. Bake 30 minutes,
turning vegetables every 10 minutes until vegetables are tender and slightly browned. Drizzle
with balsamic vinegar before serving.

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