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Healthy & Quick Recipes


You Need…

One package of broccoli tops or 3 to 4 fresh broccoli tops.

1 orange pepper chopped (or red or yellow)

1 cup light mayonnaise (or yogurt)

1/4 cup vinegar (or apple cidre vinegar)

2 tablespoons honey (or maple syrup) I use both!

1 teaspoon dijon mustard (or regular mustard)

1/4 cup sesame seeds

Dash s & p if you choose…

What to do…

1. Be sure to wash all broccoli thoroughly and then cut into bite-size pieces. Put in a larger bowl and add pepper.

2. In separate, small bowl mix/whisk all other ingredients thoroughly.

3. Add dressing and sesame seeds to broccoli and mix well.

4. Serve chilled! Enjoy!

Summer Vegetable Pasta

You can use ORZO as called for in the recipe or ANY other type of small pasta noodles for this recipe.

What You Need:

2 cups ORZO

2 cups snow peas (trimmed and halved)

1/4 cup olive oil (divided)

1 cup corn kernels (Fresh or Frozen – add frozen corn kernels directly to the warm pasta, no need to thaw first)

1 1/2 cups diced tomatoes

1 cup diced seedless cucumber

1/2 cup finely chopped red onion (optional)

1/4 cup chopped, fresh mint (optional)

1 tsp grated lemon zest

1/4 lemon juice

1/2 tsp salt & pepper

What To Do:

1.  In large pan of boiling water cook pasta for 6 minutes (if using Orzo).  Add the snow peas and cook for 2 minutes or until Orzo and peas are JUST tender. Drain well…

2.  In large bowl, add pasta, peas, and 1 tsp of the olive oil.  Stir in corn, tomatoes, cucumber, onion, mint and lemon zest.

3.  In small bowl, whisk together remaining oil, lemon juice, s&p…Serve warm or allow to cool!

This recipe is compliments of the “Better Food for Kids” Recipe book from “The Hospital for Sick Children”

Jill’s Healthy Broccoli Soup

What You Need:

1/2 cup Asparagus chopped

1 Bay leaf

2 Broccoli stems chopped

2 Carrots chopped

2 Celery sticks chopped

2 cups Chicken broth

1 tbsp Olive oil

1 dash Salt & Pepper

1 dash Each spices: basil, garlic, oregano, parsley

1/2 cup Vidalia Onion (or more if you like it)

1 cup Water

What to Do:

1.  In a large soup pot warm the olive oil and add the onions.  Heat until soft, then add celery and carrots; heat for 5 minutes.

2.    Add chicken broth then add bay leaf, spices, salt/pepper and heat soup until boiling for about five minutes, covered with lid.  Then lower heat and let simmer.

3.  Add 1/2 cup water so soup doesn’t get too thick and keep simmering.

4.  Now add broccoli and asparagus.  Cook for about five minutes until not too soft.

5.  Add more water…simmer.

6.  Take out bay leaf and dish soup into bowls!

Soup is ready!

Orzo Salad

What You Need:

1 cup Orzo Pasta

1 Red Pepper

1/2 cup Green Olives (optional)


2 teaspoons Lemon Juice

3 teaspoons White Wine Vinegar (or Red)

2 tablespoons Olive Oil

1 teaspoon Dijon Mustard

What To Do:

1.  Boil Orzo pasta until al dente, about 7 minutes.  Rinse pasta with cold water.

2.  Then mix pasta with chopped red peppers and green olives.

3.  Stir oil, lemon juice and wine vinegar with dijon mustard using a whisk to mix well.

4.  Then mix paasta with dressing and serve!

Orzo Soup with Baby Bok Choy

What You Need:

4 cups Water

2 stalks Celery

2 chopped Carrots

1 cup Orzo Pasta

2 Baby Bok Choy chopped

1 teaspoon oil

Spices: Basil, Oregano, S&P

What To Do:

1.  Fill pot with 4 cups of water, add chopped carrots and celery then boil for about 8 minutes.

2.  Then add orzo pasta to pot with carrots and celery.  Also, add spices.  Boil for about 7 more minutes, until pasta is al dente.

3.  While soup is simmering prepare baby bok choy.  Warm frying pan then add a little oil and spices, then add baby bok choy.  Cook for about 5 minutes.

3.  When soup is almost done add chopped, cooked baby bok choy.

4.  Soup is ready to serve!

5.  Serve soup with garlic bread if desired.



1 Tablespoon rice bran oil

3 ‘Omega 3′ eggs

4 slices of rye bread or whole grain bread

1 cup of skim milk (or your choice of milk)

Dash of Cinnamon

1/4 cup of Maple syrup

Preparation: Preheat skillet or frying pan on stove and add oil.  No higher than medium to prevent burning.  

1.  Crack three eggs into a small bowl.

2.  Add skim milk and whisk together until yolks are mixed well.

3.  Add cinnamon and stir.

4.  Put one slice of bread at a time in bowl and cover with egg mixture.  Then add each slice to pan.  Cook bread until it is a light to medium brown colour.  Using spatula put onto plate.

5.  Dip bread into Maple syrup or pour over top of French toast slices.

6.  Cut each piece of French toast into slices and dip slices into Maple syrup.  This is especially good for children and makes it fun!

You CAN be Healthy! 



skype: jillannbromwich


6 responses »

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