Eat Great Food and Stay Healthy? YES!

January 5, 2018

I have been asked to wright a blog about healthy eating. At first I wasn’t too sure about it, then I thought, why not, it’s a great subject and maybe, I too, can get something out of this. So, here is my first blog about healthy eating, I think you will be quite surprised to find some very good ideas and some really great recipes. Please know, these recipes are not my own. I have found them by using cookbooks and researching the internet. I am hoping that through writing this blog for all of you, I will be able to help my family as well as yours, to eat healthy and “enjoy it!”

Here is the first recipe I am going to share with you. I hope you enjoy it as much as my family and I did.

One of my favorite foods and yes I say “one” as I do have many is the almighty “Cheeseburger!” As I was scanning through this healthy cookbook, and I saw a recipe for cheeseburgers, I had to investigate: and yes, a cheeseburger can be a healthy choice, if done right.


4 whole wheat hamburger buns
Nonstick cooking spray
16 oz 90% lean ground beef, formed into 4 patties
Freshly ground black pepper
4 slices 2% reduced-fat-milk cheese, such as Borden’s
1/3 cup fat free mayonnaise
2 tablespoons no-sugar-added ketchup, such as Heinz
2 tablespoons no-sugar added sweet relish.
4 leaves romaine lettuce, broken in half
4 slices tomato
4 slices red onion


1. Preheat a grill pan over high heat
2. Split the buns in half, and spray the split surfaces lightly with cooking spray. Place the buns, cut
side down, on the grill. Allow the buns to char slightly, and then transfer them to a platter.
3. Hold the grill pan away from the stove while you coat the surface with the cooking spray. Season
the burger patties with salt and pepper to taste. Place the burger patties on the grill, and cook for
about 21/2 minutes per side for rare… During the last minute, put 1 slice of cheese on each burger.
4. In small bowl, mix together the mayonnaise, sweet relish, and ketchup… Set aside.
5. To assemble the burgers, place the burgers on top of the bottom buns. Pile lettuce, tomato, red
onion, and Russian dressing on top of each burger, and set the bun tops in place. Serve!**

So now that the ingredients are listed and directions are followed here is the big surprise….
Only 15 grams of fat and 368 calories!!! WOW! If you omit the cheese – save another 50 calories, if you omit the Russian dressing save 28 calories.

I do believe this is my new favorite Cheeseburger Recipe.

Don’t forget to exercise!!! Eating healthy is only one part of getting healthy – the other part is exercise. Just start slow – make it a special time for you. Maybe with your spouse or family and simply take a walk… That’s all, a walk.

I hope you enjoyed this blog and the great recipe. Until Next time… Good Eats!

**Recipe by Rocco DiSpirito, Chef

Chef Rocco DiSpirito’s Cheeseburgers


Posted in Blog, Weight Loss