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
Directions:
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.
Serve!
Tofu with Artichoke Hearts and Red Bell Pepper
Ingredients:
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
Salt
Directions-
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
Directions:
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.
Serve!
Baked Halibut with a Caper Tomato Sauce
Ingredients:
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
Directions:
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
Ingredients
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
1 bunch parsley chopped
*Basil Pesto Ingredients
1 bunch basil
3 cloves of garlic
¼ cup parmesan
½ cup of lemon juice
2 Tbsp chopped pine nuts
salt and pepper to taste
1/4 Cup olive oil
Directions for Basil pesto-
In a Cuisanart or blender add: chopped basil, chopped garlic, parmesan and olive oil. (If it does not seem to blend, add more oil until it begins to blend easily) Add a touch of salt and pepper and preserve in the refrigerator.
Directions for the Chicken and Rice Bowl
Salt and pepper the chicken breasts and lightly coat with olive oil. Grill for 10 minutes (5 minutes per side, don’t worry if it is not cooked through because it will cook again). Remove the chicken from the grill and cut into 1 inch pieces. Set aside. Cook the brown rice in 2 cups water with salt, cover and simmer for 40 minutes. When it is finished cooking, set it aside. Lightly boil the broccoli in salted water for 2 to 3 minutes. Set aside.
When all the ingredients are ready, heat a sauté pan with olive oil. Add the chicken cubes, basil pesto and cook until chicken is coated generously. Then add the tomatoes, cook for a few minutes, then add the brown rice and the broccoli. Pour lemon juice over top and add a little more pesto if it needs added flavor. Garnish the meal with chopped parsley and serve.
Enjoy!
Chef Mary
For more great cooking tips, recipes and stories from Chef Mary, visit her blog. To learn more about Chef Mary, check out her Hail Mary's, Inc. Web site. E-mail questions for Ask Chef Mary Fridays to mary@hailmarysinc.com or click the Ask Chef Mary link above.
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The information provided is general information about healthy eating. It is not intended as a substitute for the advice or treatment that may have been prescribed by your physician or other health care provider. Always consult a physician before starting any new diet or regimen.
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