Commentary: Healthy Choices 4
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Whether you are having success or are struggling to get started with a Healthier Choices lifestyle, work with these basic steps for success:

  1. Create a plan that includes small, specific goals.  I.e. eat breakfast, be more active, etc. and keep a journal. 
  2. Be aware of triggers that tempt you to break your resolutions, such as boredom, stress, loneliness.
  3. When stressed try exercising or breathing relaxation techniques.
  4.  A support group might be useful.
  5. Seek a doctor’s counsel on how to achieve your goal.

Sweets are hard to pass by, especially when you feel like you “can’t” have any.  My main approach to sweets is to decide whether the temptation is worth
the extra calories and fats.  Since I know that the store bought sweets are loaded with over processed and often artificial ingredients, I have no problem
 passing them by.  Now, if someone makes the treat themselves, then I am more apt to have some.  I have started to really focus on fresh fruits.
They are very flavorful and do curb the sweets craving for me.  Try my recipe for grilled peaches.  Other fruits, such as pears, bananas and apples would work too,
 just don’t serve over ice cream!  There is also a recipe for Meringue Kisses that is nice and does satisfy the sweet tooth with just 20 calories each..

Here is a recipe for Chocolate Meringue Kisses that are surprisingly chocolaty and only 20 calories a piece! Definitely worth the wait as they dry out in the oven.


Chocolate Meringue Kisses
Yield: 24 cookies
3 lrg egg whites
1/8 tsp Cream of tarter
3/4 c sugar
3 T unsweetened cocoa powder
Preheat oven to 200 degrees F.
Cover 2 baking sheets with parchment paper.
Place the egg whites and cream of tartar in a medium bowl. Beat with an electric mixer on medium speed until soft peaks form. 
Gradually beat in the granulated sugar and beat on high speed until the whites are stiff and shiny. 
Sift cocoa over the egg whites and gently fold in until just blended.
Drop tablespoonfuls of batter, 1 inch apart, on the prepared baking sheets. 
Bake for 30 to 35 minutes or until the cookies are dry. They should be firm to the touch. Let cool completely. 
Store cookies at room temperature in a sealed container.

One of the tricks to lowering the calories and fats in a dish is to boost the flavor of the other ingredients used, so that the flavors enhance the dish.
When I made the salad dressing, I used white vinegar and walnut oil.  A very flavorful dressing that compliments fresh fruits and poultry.


Turkey & Apple Salad
Yields: 4 servings

1/3 c cider vinegar (or flavor of choice)
1 T honey mustard (plain is OK)
¼ tsp garlic powder
¼ tsp onion powder
1 tsp sugar
¼ tsp salt
1/8 tsp pepper

6 T olive oil (or canola or walnut)
2 T water

In a food processor or blender place all of the ingredients except the oil and water.  Turn on processor and drizzle the oil and water in slowly, until the ingredients are emulsified.

¼ c salad dressing from above

4 turkey or chicken cutlets

12 c assorted salad greens

2 cored and sliced apples

1/3 c walnuts pieces

Brush cutlets with salad dressing (making sure to keep the extra dressing in a separate container to avoid cross contamination w/the raw meat).  Grill or broil until done. 

Toss the greens, apples and walnuts with ½ c of the dressing (reserve the leftover dressing for another time).  Divide among 4 plates.  Slice cutlets into ½ inch wide strips and divide among the salads.

Serve with whole grain crusty bread.



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