Eat This. It's Good!
Author Archives: Eat This. It's Good!

Frozen Yogurt Bark

I was totally fooled when I first saw this recipe. It looked just like a dessert bark. A friend of mine had brought this to a breakfast get together. It was like enjoying dessert at breakfast. Now my kids enjoy making this simple recipe for a snack later in the day.

Frozen Yogurt Bark

by Coach Nancy

  • 2 cups Greek yogurt
  • 2 scoops vanilla protein powder
  • 2 tablespoons fresh raspberries

Optional toppings:

  • More raspberries
  • Shredded coconut
  • Cocoa nibs
  • Pecans, almonds, or any other nuts (chopped finely)

Mix the yogurt and protein powder together in a bowl until well mixed. Add in the raspberries and stir. Some of the berries will break apart and the juice will swirl in the yogurt to make a wonderful color to the bark.

Pour the yogurt mixture on the cookie sheet lined with parchment paper. Spread to about 1/4 inch thickness. Sprinkle with additional toppings, if desired. Top with another sheet of parchment paper. Freeze for 2-4 hours or until frozen solid. Break apart the bark until you have pieces to handle, and put those pieces in a Ziploc bag. Keep in the Ziploc bag in the freezer until ready to serve.

You can very the type of berries you use to make different flavors of FroYo bark.

Strawberries on a Stick

Check out this recipe that makes a great appetizer or fun snack! My friend Helen sent this recipe she created for her son. They are delicious, fun to make, and look delightful.

Strawberries on a Stick

by Coach Nancy

  • 1 pound of strawberries, washed and hulled
  • 1/2 cup Greek yogurt
  • 1 scoop vanilla protein powder
  • 1/4 cup chopped nuts (peanuts, almonds, cashews, pecans, or a mix of them all)
  • Lollipop sticks or bamboo skewers

Combine the yogurt and the protein powder in a bowl. Insert a lollipop stick or skewer into each strawberry. Frost each strawberry in the yogurt mixture, then roll in the nuts. Lay each frosted strawberry on parchment paper on a cookie sheet. Place in the freezer for 1-2 hours.

You can try this with smaller berries as well, like raspberries. Instead of a "nut cluster", you make a "berry cluster" with nuts sprinkled on the outside.

Stuffed Mushrooms & Antipasto Sausage Skewers

Now is the time of year with holiday party after holiday party with friends, family, and at work. Appetizers are endless at these parties, and sometimes it can be hard to find healthy options. Fear no more - you can bring these appetizers and know you'll still be eating well!

Stuffed Mushrooms

by Coach Nancy

  • 1 teaspoon olive oil
  • 4 portabella mushrooms
  • 1 small white onion, chopped
  • 1 pinch nutmeg
  • 1 pinch black pepper
  • 1/4 cup vegetable stock
  • 2 cloves garlic, finely diced
  • 1 cup feta cheese
  • Parmesan cheese

Preheat oven to 375 degrees. Remove ribbing in mushrooms, cut ribbing and stems off mushrooms. Add oil to a sauté pan. Sauté onions, diced mushrooms, nutmeg, and pepper in the veggie stock, then add garlic until aromatic. Add the feta cheese and stir to combine. Stuff mushrooms with mixture, sprinkle with a bit of Parmesan cheese, and drizzle with olive oil. Bake for 10 minutes. Cut each portabella mushroom into quarters to serve.

Antipasto Sausage Skewers

by Coach Nancy

  • 1 12-ounce jar roasted red peppers, drained, rinsed and cut into 1-inch pieces
  • 2/3 cup sun-dried tomatoes, cut into 1-inch pieces if large
  • 1 14-ounce can artichoke hearts, drained and quartered
  • 12 ounces fully cooked Italian-style sausage, cut in one inch pieces
  • 1/2 cup lightly packed fresh basil leaves

Heat a nonstick skillet over medium heat. Add the sausage; cook, turning 2 or 3 times, until warmed through and browned, about 8 minutes. Thread 1 small or ½ large basil leaf onto a small wooden skewer. Add a piece of roasted red pepper, sun-dried tomato, artichoke and sausage, arranging them on the skewer so that it can stand up on the sausage end. Repeat with the remaining ingredients to make about two-dozen skewers.

Coach Dean’s Peppermint Mocha “UMP-uccino”

I have to admit I am sucker this time of year for the “Peppermint Mocha” and “Salted Caramel” cappuccino down at the ole’ coffee house. But even the “skinny” ones have too many calories for my liking, little to no nutritional value, and at $4 or $5 bucks a pop they are hard on the wallet too. But all is not lost. Not only is the version below a lot less expensive, it is super-low in sugar and has about 20 grams of protein in there. Ultimate Muscle Protein makes a difference in this recipe, but you can try other proteins as well!

Peppermint Mocha "UMP-uccino"

by Coach Dean

  • 1 scoop chocolate UMP
  • 4 ounces water
  • 1 cup strong hot coffee
  • 1 tbsp sugar free peppermint coffee syrup (I use Archer Farms brand)
  • 1 tbsp heavy cream

Mix the water and scoop of chocolate UMP in your blender. This mixture should be thick. Add the hot coffee and sugar free peppermint syrup and gradually increase speed to high. After a few seconds the mixture should be creamy and frothy. Pour into your favorite (big) mug and drizzle with heavy cream. If you don’t like peppermint just leave it out, no problem. After it comes out of the blender, I like to heat it in the microwave for 30 seconds or so until it is piping hot. Try it and I bet you don’t pay $5.00 down at the coffee shop anymore!

Roasted Asparagus

A simple yet delicious way to get your veggies in! It's super easy to whip up and makes a great side.

Roasted Asparagus

by Coach Nancy

  • 1 bunch asparagus
  • 1-2 tablespoons coconut oil, melted
  • Sea salt and black pepper, to taste

Preheat your oven to 375 degrees.

Rinse asparagus under cold water. Grab asparagus spears near the tip with one hand and near the base with the other hand. Bend ends together until spears naturally snap. Discard the bottom portions.

Toss asparagus with coconut oil, then sprinkle with salt and pepper. Lay asparagus on a backing sheet covered with parchment paper. Bake for 12-15 minutes, or until asparagus is tender.

Delicata Dessert

This dessert is super easy and so delicious. It's perfect for the fall and winter!

Delicata Dessert

by Coach Nancy

  • 1 Delicata squash
  • 2 tablespoons coconut oil
  • Cinnamon, to taste
  • 2 tablespoons pecans, chopped
  • 1 tablespoons shredded coconut, unsweetened

Cut Delicata squash in half and remove the seeds. Cut the squash into small bite size chunks. Don't worry about the skin, you can eat it, plus it will make this dessert look even more amazing.

Put the squash in a baking dish. Melt the coconut oil and then drizzle over the squash. Sprinkle with cinnamon. Bake at 375 degrees for 30-40 minutes or until the squash is soft and tender when poked with a fork.

In the meantime, roast the pecan pieces over medium heat until slightly browned. Always stir these little gems as they will burn easily.

When the squash is done, take it out of the oven and split up into bowls. Sprinkle the pecans and shredded coconut over the squash and enjoy!

Brussels Sprouts & Mushrooms with Fried Eggs

With a busy holiday weekend coming up, a special breakfast might be already in the works with family visiting. This is a great recipe to spruce up a holiday brunch. Not having family or friends visiting? I wouldn't let that stop you from making a meal that makes you feel like you are on vacation.

Brussels Sprouts & Mushrooms with Fried Eggs

by Coach Nancy

  • 2 tablespoons coconut oil
  • 1/2 cup chopped onion
  • 4 cups Brussels sprouts, halved
  • 1 pint baby bella mushrooms, smaller ones halved and larger ones quartered
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 clove garlic, minced
  • 3 tablespoons vegetable stock or water
  • 4 eggs, or more if desired
  • 1/4 cup walnuts, toasted and coarsely chopped

In a saute pan over medium heat, add coconut oil, onion, and Brussels sprouts and cook for 5 minutes. Add mushrooms, salt, and pepper and cook for 12 more minutes, stirring frequently.

Meanwhile, toast the walnuts in a dry skillet over medium heat on another burner for 3 to 5 minutes. Stir frequently, until golden and fragrant. Remove from pan and allow to cool. Once cool enough to handle, coarsely chop, then set aside.

Add the minced garlic to the Brussels sprouts and mushroom mixture. Cook for 30 seconds longer, then add the vegetable stock. Cook for 3 minutes or until the stock has evaporated.

Form four spaces between the vegetables. Add an egg to each space. Reduce heat to low and cook for 5 to 8 minutes or until the eggs are cooked through. Remove from heat.

Sprinkle walnuts over the dish and serve. Enjoy!

Get Fit NH’s Fall Beef Stew

Get Fit NH's Fall Beef Stew

by Coach Nancy

I love this recipe because it brings all the beauty of fall and its colors to the stove. It also makes the kitchen smell fantastic. You'll hardly be able to wait to eat it once you smell it cooking!

  • 2 pounds stew meat
  • 32 oz beef stock
  • 2 large carrots, choppe
  • 1 medium onion, chopped
  • 2 cups Brussels sprouts, cut into halves
  • 1 large sweet potato, chopped
  • 2 tablespoons Adobo seasoning (it's a mix of garlic, onion, pepper, oregano, bay, turmeric, and sea salt)

Place all ingredients in a large pot and cook on low for 2 to 3 hours. Better yet, place all ingredients in a crock pot in the order they are listed and cook on low for 8 hours. Yummy!

 

Sweet Potato, Kale & Chicken Patties

Sweet Potato, Kale & Chicken Patties
Recipe Type: Main Dishes
Author: Coach Nancy
These yummy patties can be eaten hot or cold, as a snack or as part of a meal, and are great on the go! You can also add chili powder to give it a little kick. Shout out to rockstar Marcy for sharing this recipe!
Ingredients
  • 1 pound bag kale, chopped finely
  • 2 green onions, chopped
  • 1 teaspoon salt
  • 2 cloves garlic, minced
  • 2 teaspoons paprika
  • 2 tablespoons rosemary, fresh or dried
  • 1-2 sweet potatoes, peeled
  • 1-3 pounds ground chicken
  • 2 eggs
  • 4 tablespoons coconut flour
  • Coconut oil
Instructions
  1. Chop kale in a food processer.
  2. Heat coconut oil in a pan and add green onion, kale, salt, garlic, paprika, and rosemary. Cook for a few minutes until kale is soft.
  3. While that is cooking, microwave the sweet potatoes until soft, about 10 minutes. Then chop the sweet potato into small cubes.
  4. Add kale mixture, sweet potatoes, ground chicken, eggs, and coconut flour to a large bowl.
  5. Once cooled enough to handle, mix everything together with hands until well combined.
  6. Form mixture into patties.
  7. Heat coconut oil in a pan and add patties to the pan. Cook about 5 or 6 minutes on each side until golden brown and cooked all the way through.
  8. OR, spray muffin tins with coconut oil and fill each with mixture. Bake at 350 degrees for 30 minutes.

 

 

Sriracha Deviled Eggs

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Sriracha Deviled Eggs
Recipe Type: Appetizer
Author: Coach Nancy
Even though this recipe doesn’t have pumpkin in it, it’s still a fun recipe for fall and Halloween! The Sriracha sauce gives the filling an orange hue. I sprinkled them with paprika and added a green onion stem. Super cute but my kids don’t allow these cute pumpkins to last long.
Ingredients
  • 12 hard boiled eggs
  • ½ cup mayonnaise
  • 2 teaspoons yellow mustard
  • 1 -2 teaspoons Sriracha sauce
  • ½ teaspoon sea salt
  • 1 green onion, green part only for garnish
  • Paprika, if desired
Instructions
  1. Peel eggs and cut the eggs in half, then remove the yolks.
  2. Place the yolks in a bowl.
  3. Add mayonnaise, mustard, and sea salt and mash with a fork to combine.
  4. Add in the Sriracha sauce to taste.
  5. Fill the eggs whites with the yolk mixture; you can pipe the filling in or use a spoon.
  6. Sprinkle each with paprika and add a green onion stem