20 Aug 2014
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Patch Instagram photo by hsinclair_x0

Susan's Steak and Spinach Roll-Ups

This low calorie, low sodium dinner is high in flavor and satisfaction.

Susan's Steak and Spinach Roll-Ups

One morning in late November, I sat down with my cup of joe to peruse through my regular emails and scope out the latest Facebook status updates when I was stopped in my tracks by an astounding new photograph.

You can say whatever you want, but a picture really is worth a thousand words. This particular photograph spoke volumes about health, change and transformation.

It turns out my old friend, Susan Mercer, had a bet going with her son that if she committed and fulfilled an entire month of juicing to lose weight and get healthy, he would quit smoking. She threw herself into the challenge and started a   blog to share her story, diet and fitness tips and recipe suggestions, tried and true.

"This is easier than you might think," she said. "Its just getting over the first three days and getting into a groove."

Susan, with husband of 30 years Ed, is the female half of the photographic duo Mercer Photography. The small business that for nearly three decades operated out of the family home on Elm Street, is now located on Cherry Street.

Ever the photographer, Susan decided to not only tell her story - but show it. The before and after pictures she posted that caused me such pause were nothing short of amazing. She clearly looked not only healthier, but as if she had turned back time. Aside from the 20 pound weight loss, feeling lighter and healthier, was the added benefit: Her son finally kicked his habit.

I wanted to find out her next plan of attack, now that her challenge is behind her, how she intends to maintain her weight loss, and most importantly, see if she’d be willing to share a healthy dinner recipe.

She said she is as committed as ever to continue to eat fresh, protein-rich vegetables and lean meats to continue her path to a more fulfilled self. She added, "I want to find a way to fit it, (juicing) into my lifestyle. If I feel I am putting too much back on, I'll go back to straight juice!"

This tasty, low cal, low fat, low sodium Steak and Spinach Roll-Up for dinner comes straight from Susan’s repertoire, and was so delicious, I couldn't resist passing it along. Thank you, Sue! Best wishes eating healthily in the New Year, and Enjoy!


1-2 lbs. Flank or Top of the Round Steak, sliced thin
1/2 c. spinach (or baby spinach)
2 T. garlic powder
2 T. parmasan cheese
2 T. low sodium soy or teriyaki sauce
2 T. cilantro

To Prepare:

Pound steaks with a mallot between two pieces of parchment paper or plastic wrap to 1/2 to 1/4 inch thickness.

Layer on top of them uncooked spinach - just enough to cover the steak

Sprinkle with Garlic Powder and Grated Parmesean Cheese

Roll up, and either tie them closed or skewer them to keep them closed

Sprinkle with Low Sodium Teriyaki Sauce and Cilantro

Cook on the grill on high heat, (or in broiler), turning them to ensure even cooking.

Cook for 10-15 mins. Check for your desired “doneness” - be sure not to over cook!

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