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Healthy Recipes

Healthy Recipes

 

Starting your day with a nutritious meal is essential to riding.


Baking Tip:
1. Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.
2. Parchment paper can be used when baking bread or biscuits to make clean-up easier.

Fish

Baked Tilapia
Recipe from: http://www.allrecipes.com
Adapted from: F_Gory
Ready in 35 min.

Ingredients:
4 (4 ounce) fillets tilapia
2 teaspoons butter
Old Bay Seasoning TM to taste
1/2 teaspoon garlic salt
1 lemon, sliced
1 (16 ounce) package frozen cauliflower with broccoli and red pepper

Directions:

  1. Preheat the oven to 375 degrees F (190 degrees F).
  2. Grease a 9 x 13 inch baking dish.
  3. Place the tilapia fillets in the bottom of the baking dish and dot with butter.
  4. Season with Old Bay seasoning and garlic salt.
  5. Top each one with a slice or two of lemon.
  6. Arrange the frozen mixed vegetables around the fish, and season lightly with kosher salt and black pepper.
  7. Cover the dish and bake for 25 to 30 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork.

Baked Maple Salmon
Recipe from: http://www.allrecipes.com
Adapted from: STARFLOWER
Ready in 60 min.

Ingredients:
1/4 cup maple syrup
2 tablespoons soy sauce
1 clove garlic, minced
1/4 teaspoon kosher salt
1/8 teaspoon ground black pepper
1 pound Salmon

Directions:

  1. In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt, and pepper.
  2. Place salmon in a shallow glass baking dish, and coat with the maple syrup mixture.
  3. Cover the dish, and marinate salmon in the refrigerator 30 minutes, turning once.
  4. Preheat oven to 400 degrees F (200 degrees C).
  5. Place the baking dish in the preheated oven, and bake salmon uncovered 20 minutes, or until easily flaked with a fork.

Vegetables

Roasted Broccoli
Recipe from: http://www.allrecipes.com
Adapted from: NERDYCHEESECAKE
Ready in 20 min.

Ingredients:
2 heads broccoli, separated into florets
2 teaspoons extra-virgin olive oil
1 teaspoon kosher salt
1/2 teaspoon ground black pepper
1 clove garlic, minced
1/2 teaspoon lemon juice

Directions:

  1. Preheat the oven to 400 degrees F (200 degrees C).
  2. In a large bowl, toss broccoli florets with the extra virgin olive oil, sea salt, pepper and garlic.
  3. Spread the broccoli out in an even layer on a baking sheet.
  4. Bake until florets are tender enough to pierce the stems with a fork, 15 to 20 minutes.
  5. Remove and transfer to a serving platter.
  6. Squeeze lemon juice liberally over the broccoli before serving

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