Healthy Foods for a Healthy Life...

"To eat is a necessity, but to eat intelligently is an art"

-Francois de La Rochefoucauld

Spinach & Feta Stuffed Flank Steak

By Meg Reichert


1/4 cup dried tomatoes (not oil packed)

1/4 cup feta cheese

1 pound beef flank steak or top round steak, trimmed of separable fat

1/8 teaspoon salt

1/8 teaspoon pepper

1 10 ounce package frozen chopped spinach, thawed and well drained-OR-Fresh, blanched spinach, chopped and drained

2 tablespoons snipped fresh basil


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1. In a small bowl soak dried tomatoes in enough hot water to cover for 10 minutes. Drain. Snip into small pieces.

2. Meanwhile, score meat by making shallow diagonal cuts at 1-inch intervals in a diamond pattern on both sides. Place meat between 2 pieces of plastic wrap. Working from center to edges, pound with flat side of a meat mallet into 12x8-inch rectangle. Remove plastic wrap. Sprinkle meat with the salt and pepper.

3. Spread the spinach over the steak. Sprinkle with the softened tomatoes, feta cheese, and basil. Roll the steak up from a short side. Secure with wooden toothpicks at 1-inch intervals, starting 1/2 inch from 1 end.

4. Using an oiled skillet, sear the meat on all sides (1-2 min per side).

5. After all sides are seared place in oven, on a broiler rack and cook at 400 degrees for 5 min (or until internal temp reaches 160.

6. Remove from oven and slice meat on either side of the toothpicks so you have 1 inch slices.

**Serve with roasted vegetables or salad.

Healthy Hot Chocolate

By Breanne Rice

Chocolate. It tastes fabulous, makes us feel good and at times can cure a broken heart. Not only is it rich, creamy and delightful, but it turns out that it’s also a nutritional powerhouse if you choose your chocolate wisely.

Get the RECIPE

Army Wife

Meg Reichert

After receiving a BS in Child Life and a Masters in Community Counseling, Meg worked as a Certified Child Life Specialist for five years. She has a passion for cooking and healthy living has become the backbone to her family's way of life. While working towards a certification in Nutrition, she runs her own health and wellness business. 

Meg's Personal Website

Breanne Rice

Guest Contributor

Working as a nutritional therapy practitioner, Breanne helps clients from all over the world improve their physical health by eating clean foods. Suffering from an auto-immune disorder, vitiligo, she has to stay on a strict anti-inflammatory diet herself. Breanne is a contributor to South Sound Magazine, a publication in the Seattle area.

Breanne's Personal Website

​​​The greatest tragedy is a person too busy making a living, they forgot to make a life. -Anonymous

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