Brady's Healthy Tasty Recipes: 2012

Cauliflower Puree

Ingredients

- Cauliflower
- Potatoes (any kind you like)
- Butter
- Salt & Pepper
- Splash of mustard (optional)
- Splash of fat free milk

Directions

Boil cauliflower and peeled potatoes together. Once cooked, put these in blender with butter, salt & pepper and milk. Blend until cauliflower and potatoes are pureed.

Remove from blender, add and mix splash of mustard; serve and ENJOY!

Vegetable Stew

Ingredients

- Shredded large carrot
- Fresh chopped tomato
- 2 chopped zucchinis
- 1/2 Red Bell pepper
- 1/2 onion
- Fresh chopped garlic
- 1 Basil, Tomato can
- Vegetable broth
- Salt & Pepper
- Italian blend seasoning
- Cumin

Directions

Chop up all veggies, put them in pan; cook them with spices and broth. Serve and ENJOY!

**I served this with brown rice YUMMY**

Fun Veggie Bow Ties

Ingredients

- Spanish Olives
- Fresh chopped tomato
- Baby Spinach
- Chopped red bell pepper
- Chopped onion
- Fresh Garlic
- Vegetable broth
- Splash of white cooking wine
- Parm Cheese
- Olive Oil
- Salt & Pepper
- Italian seasoning spices
- Cumin
- Whole wheat bow ties pasta

Directions

Chop all veggies, put them in pan let them all cook and blend together, add spices; salt, pepper, cumin, italian seasoning, wine, broth.

Cook pasta while veggies are cooking; once cooked; remove and mix them with the veggies. Add parm cheese for serving and ENJOY!

**I prefer not to give out mesuraments, since some might cook more than others**

Sweet Mashed Potatoes

Ingredients

- 2 Sweet Potatoes
- 1 can of garbanzo beans
- Parm cheese
- Salt & Pepper

Directions

Peel and boil sweet potatoes, once these are cooked; put it in food processor with garbanzo beans. Once processed, put them in food bowl, add salt, pepper and parm cheese. Serve and ENOY!

**This is my daughter's new favorite dish!!**

Baked Broccoli

Ingredients

- Broccoli
- Fresh garlic
- Olive oil
- Salt
- Lemon

Directions

Cut up the broccoli, put them in bowl, mix them with olive oil, garlic, salt & Lemon.
Put them in bakin sheet, bake for 10-15 minutes at 350 degrees, serve and ENJOY!

Crab Cakes

Ingredients

- Fresh crab meat
- Bread crumbs
- Chopped Red Bell Peppers
- Egg whites
- Dijon Mustard
- Splash Worcestershire sauce
- Mayo
- Salt & Pepper
- Cumin
- Fresh Parm cheese

Directions

Mix all ingredients in a bowl, make patties and fry them. Serve and ENJOY!

**I served them with Baked Broccoli, check out separate recipe for this**

Spanish Fettuccine

Ingredients

- Spanish Olives
- Mushrooms (any kind you like)
- Red Bell Peppers
- Fettuccine
- Olive Oil
- Garlic
- White cooking wine
- Parm Cheese
- Salt & Pepper
- Oregano
- Italian seasoning

Directions

Cook pasta; chop up all veggies (olives, mushrooms, red pepper). In a pan cook veggies with olive oil and garlic.

Once veggies and pasta are cooked, mix them together in same pan where you cooked the veggies, add a splash of cooking wine and a splash of more olive oil, then add the spices and parm cheese. Serve and ENJOY!

Banana & Honey (dessert)

Ingredients

- Banana
- Honey

Directions

Cut up banana, and pour honey.

**This is my favorite dessert when I want something sweet, but yet healthy!**

Fish Burrito

Ingredients

- Can of black beans
- Small can of kettle corn
- Whote wheat tortilla
- Fish (I used tilapia)
- White rice
- Salsa (pre-made from store)
- Guacamole (pre-made from store)
- Mexican shredded cheese
- Salt & Pepper
- Cumin

Directions

Warm up the beans and corn, on a seperate pan cook fish with salt, pepper and cumin. Press on it until is fully shredded, fish is soft enough for you to do this. Cook rice.

Once all ingredients are cooked, warm up a tortilla add cheese, rice, beans, corn, fish, salsa and guacamole, wrap it up and ENJOY!

Zucchini- Veggie Lasagna (no noodles)

Ingredients

- 5 Zucchinis

- 2 large shredded carrots

- ½ of red bell pepper

- ½ onion

- ½ cup of broccoli

- Fresh minced garlic

- Hand full of baby spinach

- 2 tomatoes

- Chunk of mozzarella cheese

- Shredded 2% Mozzarella cheese

- Fresh shredded parmesan cheese

- Can of tomato sauce

- Your favorite pasta sauce

- Salt & Pepper

- Cumin, Oregano and Italian seasoning

Directions

Chop up all veggies, and cook them in pan like if you were to make a regular pasta sauce; this includes, Onions, garlic, tomatoes, broccoli, red bell pepper, carrots, spinach, tomato sauce, and pasta sauce.

While sauce is cooking, cut zucchini in shape of lasagna noodles, we are using zucchini as substitution of lasagna noodles.

In baking sheet add a layer of zucchini, and then add sauce on top with chunks of mozzarella cheese and shredded parm cheese, then another layer of zucchini, until whole baking sheet is full.

Bake for 40 minutes at 350 degrees, remove from oven and ENJOY!!!

**WAY HEALTHIER THAN TRADICIONAL LASAGNA, NO MEAT AND NO PASTA!!**

Tuna & Peas Casserole

Ingredients

- 2 cans of tuna

- 1 can of mushroom soup

- Frozen peas

- Salt & Pepper

- Minced garlic

- ½ chopped onion

- ½ cup of fat free mozzarella shredded cheese

- Splash of milk

- Whole wheat pasta

Directions

Cook pasta; while that is cooking, in a small pan cook onion with garlic until golden.

Once pasta is cooked; put pasta in mixing bowl, add mushroom soup, peas, cheese, milk, salt & pepper, and cooked onion with garlic. Mix it all up, put in baking pan and bake at 375 degrees for 30-40 minutes, serve and ENJOY!

Broccoli & Quinoa Casserole

Ingredients

- 1 cup of cooked quinoa
- 1 cup of cooked broccoli
- 1 can of mushroom soup
- 1/2 cup of cheddar cheese
- 3 tbsp of Mayo
- Splash of fat free milk
- Salt & Pepper

Directions

Cook quinoa, and cook broccoli. Once they are cooked put in a mixing bowl, and mix it with mushroom soup, mayo, cheese, milk, salt & pepper.

Bake at 350 degrees for 40 minutes, serve and ENJOY!

Veggie Burrito

Ingredients

- Zucchini
- Tomatoes
- Onions
- Cilantro
- minced garlic
- Wheat tortilla
- Fat Free Mozzarella cheese (or mexican mix)
- Salsa (optional)

Directions

Chop veggies, cook zucchini, tomatoes, onions, garlic in pan. Once these are cooked, add them to tortilla; roll thight enough so veggies will stay inside tortilla.

Put burritos in a baking sheet, sprinkle mozzarella on top of burritos, bake them for 10-15 minutes until cheese melts at 375 degrees. Remove from oven, add salsa(optional) and cilantro on top and ENJOY.

Sausage & Peppers

Ingredients

- Sausage (italian or tofu, those are the ones I used)
- Can of Tomantoes, with Basil and Oregano
- Red Bell Peppers
- 1 Onion
- Chopped garlic
- Marsala Wine
- Vegetable broth
- Olive Oil
- Salt & Pepper
- Splash of red cooking wine

Directions

Slice red pepper, and onions, put them in frying pan. You can also choose to bake this, but I was in a rush and had to cook it in pan :).

Put all ingredients together, and cook. If you choose to cooking it pan, this process is fast, if you choose to bake it, you can bake it at 375 degrees for an hour. OR you really have time you can throw it all in crockpot! (which is better if you ask me) . Serve and Enjoy! :)

Rice Pancakes

Ingredients

- 1 Cup of cooked rice (white or brown)
- 1 Egg
- 2 tbsp Whole wheat flour
- Splash of milk
- Salt & Pepper

Directions

Mix all ingredients together, cook them like you would a regular pancake and ENJOY!

**My grandma used to make these with our left over rice from the day before! we used to eat them for breakfast, GREAT MEMORIES!!**

Energy Juice

Ingredients

- 5 large carrots
- 5 apples
- 1/2 watermelon

Directions

Wash fruits, chop them, leave skin for more vitamins. Put them all in juicer.
Ice optional.

I personally use BREVILLE juicer, it is the best! very easy to clean!. DRINK AND ENJOY

Sweet Potato Wedges

Ingredients

- Sweet potatoes

- Olive oil

- Salt & pepper

Directions

Wash, peel and cut sweet potatoes into wedges. Put in bowl add olive oil, salt & pepper.

Bake at 400 degrees for 20-30 minutes, and ENJOY

Lentil Soup- Crock Pot

Ingredients

- A bag of lentils

- 1 large shredded carrot

- 1 celery stalk

- ½ of red bell pepper

- ½ of onion

- 4 cups of vegetable broth and/ or water

- 1 table spoon tomato paste

- Salt & pepper

- Adobo spice

Instructions

Put all chopped veggies in Crock pot, shredded carrot, celery, red bell pepper and onion. Let these cook for about 1 hour.

After veggies are a bit cooked, add bag of lentils and vegetable broth/ water.

NOTE** Add Spices LAST, especially salt!!. If you add spices before lentils are still not cooked, it will take longer for these to cook and you do run into the inconvenience for lentils to be hard.

Cook in crock pot for at least 6-8 hours, serve and ENJOY!

Dont Waste Banana Smoothie

Ingredients

- Bananas (the ones that are about to go in the trash if you dont eat them soon)
- Protein Powder (Any of your preference, I use Visalu Brand)
- Light vanilla yogurt
- Honey
- Acai Berry Juice
- Splash of fat free milk
- Ice

Instructions

Put it all in blender! and ENJOY!

Turkey Meatloaf

Ingredients

- 1 lb of ground turkey

- 1 large shredded carrot

- ½ chopped red bell pepper

- 1 chopped celery stalk

- ½ onion

- Italian bread crumbs

- 1 large egg

- 1 table spoon whole wheat flour

- Tea spoon of Worchester sauce

- Tea spoon of Ketchup

- Fresh chopped garlic

- 1 table spoon tomato paste

Directions

In a pan cook onions, celery, garlic and red bell peppers. Do not overcook veggies just long enough until they are a little caramelized.

In a separate bowl mix, raw turkey, bread crumbs, shredded carrots, tomato paste, egg, flour, Worchester sauce, and ketchup. Once this is all mixed in, add the cooked veggies and mix it up.

When all ingredients are mixed in, put in a meatloaf in baking pan. Bake at 375 degrees for about 45 min to 1 hour. Remove from oven and ENJOY!

Balsamic Vinegar Chicken

Ingredients

- 2 chicken skinless chicken breast

- ¼ cup of balsamic vinegar

- 2 tb spoons of Dijon mustard

- 1 fresh lemon juice

- 2 chopped garlic cloves

- Lemon zest

- ½ vegetable broth

- Olive oil

- Fresh chopped parsley leaves

- Salt & pepper

Instructions

Whisk balsamic, mustard, lemon juice, olive oil, salt & pepper in small bowl.

Cut chicken into pieces, put in resalable plastic bag and add sauce. Let it sit in fridge for at least 2 hours, if you don’t have time to wait, you can cook it right away but for better taste is recommended to let it sit in fridge.

Remove chicken from bag, put chicken in baking dish and bake for about 1 hour at 400 degrees. And ENJOY!

Caulifower Poppers

Ingredients

- Cauliflower

- Olive oil

- Salt & pepper

Directions

Wash cauliflower, cut into small pieces.

In large bowl add cauliflower combine with olive oil, salt & pepper. Put cauliflower in baking sheet. Cook under 400 degrees until golden brown and ENJOY! J

Mean Green Smoothie

Ingredients

- Hand full baby spinach

- ½ orange

- 5 strawberries

- 1 banana

- 1 apple

- Ice

- Splash of cranberry juice

Instructions

Put all ingredients in blender, mix and ENJOY

Low Carb Fettuccine Alfredo

Ingredients

- Unsalted Butter

- Minced garlic

- Wheat flour

- Fat free milk

- Low fat cream cheese

- Grated parmesan cheese

- Chopped fresh parsley

- Salt & pepper

- Whole Wheat fettuccine

Instructions

Sauce: melt butter, add garlic flour and cook for 1 minute. Add milk and whisk until thickened. Add parm cheese and cream cheese, parsley and salt & pepper.

Cook and drain pasta, and add sauce to pasta and ENJOY!

Tomato Soup Mac & Cheese

Ingredients

- Whole Wheat Elbow Macaroni

- 1 cup of shredded Mozzarella cheese

- Can of condensed tomato soup (I use organic Wolfgang Puck organic tomato soup)

- Fat free milk

- Parmesan cheese

- Powder Garlic

- Salt & pepper

Instructions

Boil pasta; once pasta is cooked add tomato soup, fat free milk, powder garlic, ½ of the mozzarella, parm cheese and salt & pepper.

Mix in bowl, put mac & cheese in baking pan, spread pasta add the remaining of the mozzarella to top of pasta with parm cheese and back for 15 minutes at 350 degrees. And ENJOY!!

Asian Chicken Noodle Soup

Ingredients

- Chinese noodles

- Soy sauce

- Ginger

- Green onions

- Boneless Chicken

- Sesame oil

- Rice vinegar

- Cilantro

- Salt & Pepper

Instructions

Cut chicken into little chunks; after it is cooked. Use that broth to make the soup.

Add green onions, ginger, sesame oil, garlic, rice vinegar, cilantro, and soy sauce. Let it cook for about 5 minutes, so all the flavors blend in. Add noodles last! Serve and ENOY!