Tag Archives: onion

Georgia’s Favorite Beef Filet: Simple-and-Delicious

Did you know? May is Beef Month!  And, May 28th is Hamburger Day! Choose 90% lean ground beef, and add twice the amount of tomatoes, lettuce and onions for the healthiest version!

Entertain guests this Memorial Day weekend with my favorite simple and delicious beef filet recipe:

2 6-oz tenderloin filets, cut 1.5 inch thick

1 teaspoon canola oil

½ teaspoon melted butter

Salt and pepper to taste

Marinade:  ¼ cup low-sodium soy sauce 

                    ¼ cup sherry

                    1 tablespoon olive oil 

                    1 tablespoon Greek seasoning blend

                    ½ teaspoon pepper 


  1. Combine 5 marinade ingredients. Marinade filets in sealed plastic bag 1- 3 hours in the refrigerator.
  2. In a cast iron skillet, add 1 tsp. canola oil. Heat on high until skillet is hot. Place filets in skillet. Sear each side approximately one minute.  Reduce heat to low. Cook approximately 5 minutes each side (“medium” doneness), turning once with tongs, to avoid losing meat juices if fork used.
  3. Sprinkle lightly with salt to taste and brush each side with 1/8 teaspoon melted butter.
  4. Side dishes:  sautéed mushrooms, steamed spinach, grape tomatoes, and mashed potatoes go great with this recipe and are healthy add-ons!!

For more beef receipes, visit http://www.beefitswhatsfordinner.com/. Enjoy!

Celebrating National Nutrition Month (Part 2 of 3)

Color Your Plate like an Artist’s Palette

It’s March and color is on your mind! You may be relishing in tabloid analysis of what color of dresses celebrities wore on the red carpet for the Oscars last week. You may be starting to think about what colors of flowers or produce you want to plant in your garden this spring. Or, if you are like me, you’re celebrating National Nutrition Month by discovering the different array of foods you can use to color your plate.

Here are a few examples of foods you can use to color your plate like an artist’s palette this month and all year long:

Color: Green
Foods: Spinach, lettuce, broccoli, asparagus, Brussels sprout
Health benefits: Helps prevent Alzheimer’s disease, macular eye degeneration, cataracts, inflammation, colon cancer, heart disease, bone loss

Color: Red
Foods: Berry, tomato, tomato sauce, apple, watermelon, radish, pomegranate
Health Benefit: Helps prevent cell damage, breast cancer, prostate cancer, heart disease, stroke, high blood pressure

Color: Orange
Foods: Sweet potato, carrot, apricot, cantaloupe, orange
Health Benefits: Helps prevent heart disease, stroke, asthma, rheumatoid arthritis

Color: Yellow
Foods: Butternut squash, crookneck squash, corn, pineapple, lemon
Health Benefits: Helps prevent heart disease, stroke, asthma, rheumatoid arthritis

Color: White
Foods: Garlic, onion, pear, black-eyed pea, cauliflower, chick pea, mushroom
Health Benefit: Helps prevent high blood pressure

Color: Purple
Foods: Grape, fig, blueberry, black currant, red cabbage, eggplant, black bean, plum
Health Benefits: Helps prevent memory loss, cancer, heart disease

Help me add to my list. What foods do you enjoy that add color to your plate? Please enter your examples in the comments below.

Don’t forget to check out Part 3 of my National Nutrition Month blog series: Count Your Portions before they Count You

For more healthy plate ideas, or to order a copy of my book, visit www.georgiakostas.com. You can also follow me on Twitter @georgiakostas or like my Facebook Fan Page, Georgia Kostas Nutrition.