Let’s all celebrate our new lease on culinary life with nutritious flavors one colorful plateful at a time.  The sky’s the limit, right?  If you approach cooking and entertaining with the excitement of a new season–with delight, curiosity and whimsy–it’s bound to be good!  Today’s spotlight is proper portions and a flavor-packed small bite.

It’s easier to recognize if you’re eating the right whole foods, right?  The challenge is knowing how much to eat and what makes up a proper portion.  To help kick-start and inspire a new visual dialogue with yourself, here is a general guide for a healthy rule of thumb:

1 Serving Size

Apple or medium orange = Tennis ball

Medium Bell pepper = Baseball

Leafy greens = 2 Tennis balls

Nuts = Golf ball

Sweet potato = Computer mouse

Brown rice = Light bulb

Protein 3 ounces = Card deck or palm of hand

Pasta = Width between thumb joint and index finger nail

Cheese = Domino

Healthy oils = Poker chip

Dishing meals on salad plates helps prevent eating large portions, too.  Any leftovers make for a great meal the next day.  With good visuals underway, please join me in a pledge to Don’t Worry, Eat Happy!

Be sure to check our Facebook, Twitter and Pinterest pages for updates or email to schedule:

1. Specialized private cooking lessons with kids;
2. Nutritious family-friendly Pantry Make-Overs;
3. Personal appearances and educational seminars. Don’t Worry, Eat Happy!


  • LOVE your life!
  • CELEBRATE your culinary creativity!
  • PLAY with a renewed vitality!

Exercise!  Breathe Fresh Air!  Exhale Sunshine!  Listen to INSPIRING TUNES!

  • Every Little Thing She Does Is Magic, Sting
  • Feeling Good, Michael Buble
  • Size Matters, Natasha Bedingfield
  • Good, Better Than Ezra
  • Somebody to Love, Justin Bieber
With flavorful attitude and portioned goodness, these Mediterranean small bites pack in nutritious love one crunch at a time.
Prepared in 15 minutes or less.Ingredients
2 English cucumbers
1 cup cherry tomatoes, diced very small
1/2 cup pitted Kalamata olives, diced very small
1/2 lbs Feta cheese, crumbled
1 Tbs chopped fresh parsley, oregano, chives and mint

For the salad dressing:
1 Tbs each of red wine vinegar and fresh lemon juice
1 small clove garlic, peeled and minced
1/2 tsp kosher salt
Freshly ground pepper to taste
1/4 cup Extra Virgin olive oil


Slice cucumbers into 1/2-inch thick rounds. Scoop out top part of center with a grapefruit spoon to make mini bowls.

Combine diced cherry tomatoes with olives, Feta and herbs.

In a small bowl whisk vinegar with lemon juice, garlic, salt, pepper and oil. Gently combine half of the dressing with tomato mixture to slightly moisten.

When ready to serve, spoon salad into cucumber cups.  Makes approximately 20 cups.  Remaining dressing can be sealed in an airtight container and refrigerated for a few days.

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