Healthy Recipes for NY Resolutions

We know what we are supposed to eat (lean meats, whole grains, dark fruits and vegetables) but it’s implementing these foods and ideas into our daily routine that becomes the challenge. Photo: Mary P. Moran

Los Angeles, California. January 17, 2012-New Year’s Resolution for 2012: Eat Healthier. We know what we are supposed to eat (lean meats, whole grains, dark fruits and vegetables) but it’s implementing these foods and ideas into our daily routine that becomes the challenge. 

A great way to kick start your resolution of changing your whole diet is to pick one healthy food and add it to your diet daily.  The calendar method can be helpful to track your plan. Write down what your end goal is and the date you want to accomplish it by. Then, every week write down what you need to do (add/subtract) to your diet to help you move toward your end goal. If you try and change everything at once, you’re setting yourself up for failure.  Most of us know what we want but it’s the process of getting to that end result that leaves us confused.

To help you move toward your goal, try these delicious and fun recipes:


Baked egg and asparagus, by: Mary P. Moran


Egg and Asparagus on Toast

8 slices of whole grain bread, 1 inch thick

8 eggs

12 asparagus

½ cup olive oil

¼ cup Parmesan cheese

½ cup micro greens for garnish

Salt and pepper to taste



Cut each asparagus lengthwise and blanch in salted water. Cook for 1-2 minutes and set aside for later use.

Preheat oven to 350 degrees Fahrenheit

Cut whole grain bread into 1 inch thick slices and lightly spray with olive oil and sprinkle with salt.

Toast the bread in the oven for 3-6 minutes to a light golden brown or crisp, but not burned.

Fry eggs in a large nonstick sauté pan (cook 4 at a time max) and place a lid over the top to cook the eggs to over easy. Salt and pepper the eggs before placing on the lid.

Repeat step 5 for the remainder of the eggs.

Slide the eggs onto a cutting board and cut them to separate them.

Place three blanched asparagus on each piece of toast then slide an egg on top; add Parmesan and garnish with micro greens.



Tofu with Artichoke Hearts and Red Bell Pepper



1 ½ pkg. firm tofu cut into cubes

½ cup? yellow onion, diced

2 Tbsp good olive oil

1 can of artichoke hearts

1 red bell pepperhalf of a lemon,juiced

½ cup parmesan cheese

¼ cup of chopped parsley




Sauté the yellow onions until they are aromatic and glossy in 1 tbsp olive oil. Then add the red bell pepper and tofu. Next, sauté the artichokes, lemon juice, parsley and Parmesan with the tofu. Season the mixture with salt and pepper to taste. Serve.


Tilapia with Pineapple Salsa


Tilapia ingredients

4 pieces of tilapia

1 Tbsp olive oil

Salt and pepper to taste


 Pineapple Salsa Ingredients

1 very sweet and delicious pineapple, (it should smell like a pineapple) small,diced

3 green onions

¼ cup diced red bell pepper)

1 Tbsp chopped cilantro

2 garlic cloves

2 limes,juiced

1 jalapeno,deseeded and diced



Preheat your oven to 325 degrees.  

In a large mixing bowl add the pineapple, jalapeno, green onion, garlic, red bell pepper, limejuice, cilantro, salt and pepper. Set aside and let it marinate for half an hour.  

Tilapia is a really beautiful fish, but I have found that you really need to cook it well.  It is not one of those fish that is better a little undercooked.  In a nonstick sauté pan, add the oil to the pan.  Salt and pepper the tilapia. Place the tilapia presentation side down. Cook for 6 minutes on medium and then flip and cook in the oven for 10-12 minutes.

Top the tilapia with pineapple salsa.




Baked Halibut with a Caper Tomato Sauce


4 pieces of white fish (Mahi-Mahi, Tilapia, Halibut (the cooking time will vary based on the type of fish))

1-2 tablespoons olive oil

3 garlic cloves

1 yellow onion diced

1 can diced tomatoes

2 whole tomatoes

1 tablespoon of capers

5 basil leaves chiffonade

Salt and pepper



In a medium saucepot add 1-tablespoon olive oil.

Sauté the onions until they are golden brown.

Add the minced garlic and cook until it’s aromatic and glossy.

Add both canned and fresh tomatoes and cook for a few minutes gently stirring.

Add capers, lemon juice and basil.

Season with salt and pepper.

Set aside.

Rinse the fish well and pat dry.

Lightly season with salt and pepper and use a teaspoon of the oil to rub in the salt and pepper.

In a baking dish lined with parchment paper or olive oil, place the fish inside and bake for 12 minutes.

Remove from the oven once you see the fat rising to the surface and plate with the Tomato sauce.  


Chicken Pesto Rice Bowl


3 chicken breast, boneless and skinless

1 ½  cup of broccoli florets

2 Roma tomatoes rough chopped

½  cup parmesan

2 lemons juiced

½ cup basil pesto*

salt and pepper to taste

1 cup brown rice

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Mary Moran

Upon graduating from the California School of Culinary Arts in 2002, Chef Mary Payne Moran began her professional career shelling crabs at the world-renowned restaurant, Michael's in Santa Monica.  Simultaneously, she launched her own company, Hail Mary’s, founded upon the belief that good food nurtures the soul, and began catering weddings, parties and large corporate events.

In the fall of 2008, Mary began teaching her culinary skills to others.    Currently she can be found at Hollywood School House teaching her after school cooking class, and teaching her popular "Vegetables or Not Here I Come" assembly.

Most recently, Mary has launched another division in her company as well as a chef she is now also a Certified Nutritionist for high profile clients.  She helps her clients discover their healthy way of eating.  Mary has recently been published in the Los Angeles Magazine, & The New Jersey Star Ledger.

Daily she addresses cooking aficionados through her blog - Cooking with Chef Mary as well as her how-to webisodes on You Tube.

Contact Mary Moran


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