Cauliflower Rice

 

Cauliflower Rice

Recipe Type: Side Dishes
Author: Coach Nancy
Ingredients
  • 1 head of fresh cauliflower
  • Salt to taste
Instructions
  1. Grate the fresh cauliflower. If you do not have a grater, you can chop it, but it will take a lot longer, so go ahead and buy one. It helps to cut the cauliflower into 3-4 large chunks so you can easily hold it as you grate.
  2. Take grated cauliflower and place in the microwave for 2-3 minutes depending on microwave. Do not add water as cauliflower retains plenty of it and will release moisture as it heats up.
  3. Once cooked, add salt to taste.
  4. This dish makes a great substitute for rice.

 

Banana Cream Pie Oatmeal

 

Banana Cream Pie Oatmeal

Recipe Type: Breakfast
Author: Coach Nancy
Ingredients
  • 1 cup water
  • ½ cup oats
  • ¼ cup plain greek yogurt
  • 1 scoop vanilla protein powder (We recommend UMP from Beverly International)
  • 1 banana, sliced
Instructions
  1. In a small pot bring 1 cup water to a boil.
  2. Add the oats. Cook on low for 7 minutes, stirring frequently.
  3. Combine yogurt with protein powder, mixing until smooth (add a little water for a thinner consistency)
  4. Pour protein over oatmeal, and top with sliced banana.
Notes

For an added crunch sprinkle with sunflower seeds

 

Stuffed Sweet Potatoes

 

 

Stuffed Sweet Potatoes

Recipe Type: Side Dishes
Author: Coach Nancy
Serves: 4
You don’t have to go all crazy with the brown sugar, just a touch of maple syrup enhances the already sweet flavor – enjoy!
Ingredients
  • 2 medium sweet potatoes
  • 1 egg
  • 2 Tablespoons butter
  • 2 Tablespoons maple syrup, or other sweetner
  • ¼ teaspoon allspice
  • dash of cinnamon
  • 2 Tablespoons chopped pecans
Instructions
  1. Wash potatoes. Bake at 375 for 1 hour.
  2. Slice off top of each potatoe and carefully scoop out the pulp, leaving an empty shell.
  3. Mash the pulp and mix in remaining ingredients. Bake at 375 for 10-15 minutes.

 

Ginger Chicken Strips

 

Ginger Chicken Strips

Recipe Type: Main Dishes
Author: Coach Nancy
Savory with a hint of sweet, this chicken dish takes the boring out of dinner!
Ingredients
  • 1 cup chicken broth
  • 3 Tablespoon Pineapple juice
  • 
1 Tablespoon Dijon mustard
  • 
1 clove garlic, minced
  • 2 Tablespoon fresh ginger, minced
  • 
1 teaspoon fresh sage, chopped
  • 1 Tablespoon honey
  • 1 pound of boneless skinless chicken breast
Instructions
  1. Reduce chicken broth to a ¼ cup on medium high heat.
  2. Add the remaining ingredients except for the chicken and simmer for 5 minutes. Remove from heat and cool.
  3. Place the chicken in the ginger marinade for 2 hours up to overnight.
  4. Preheat grill for 10 minutes on medium high. Grill the chicken for 4 minutes, turn and grill for another 4 minutes, brushing with ginger glaze.
  5. Cook until juices run clear.

 

Vegetable Fettucine

 

 

Vegetable Fettucine

Recipe Type: Main Dishes
Author: Coach Nancy
Have a craving for pasta? Once you try this delicious way to get your fettucine fix without all the extra carbs you will never go back. Add some lean ground beef or turkey into the red sauce and you have a complete meal full of protein and healthy veggies, and it is absolutely delicious!
Ingredients
  • 4 yellow summer squash
  • 4 zucchini
  • 1-2 teaspoon peanut oil
Instructions
  1. Slice all the squash length-wise with a vegetable peeler except for the inner soft seedy area of each squash.
  2. Saute the veggie strips in a pan heated to medium and sprayed with peanut oil for about 3 minutes until soft.
  3. Serve with tomato sauce and freshly grated parmesan cheese.

 

Mustard-Glazed Salmon

 

 

Mustard-Glazed Salmon

Recipe Type: Main Dishes
Author: Coach Nancy
I made this dish for lunch recently and Wow, was it delicious! If you need a quick meal, this one was ready in less than 15 minutes.
Ingredients
  • 1 Tablespoon peanut oil
  • 1 medium onion, chopped ( I saved time and used 1/2 cup of frozen onions)
  • 1/2 teaspoon cumin
  • 2 tablespoons brown mustard
  • 4 salmon fillets
  • salt and pepper, to taste
  • 3 Tablespoons cilantro
Instructions
  1. Heat oven to broil with the rack 7-8 inches from the heat.
  2. Heat a broil proof skillet to medium high heat. A
  3. dd oil, onion, and cumin and cook until onion is golden brown.
  4. Meanwhile rub salmon with mustard, salt, and pepper.
  5. Once onion is done, add salmon to the pan and transfer to the broiler.
  6. Cook 5 minutes each side or until done.
  7. Sprinkle with cilantro.
Notes

That’s it, quick, easy and delicious! Let me know what you think after you make this at your home.

 

Breakfast Sundae

 

 

Breakfast Sundae

Recipe Type: Breakfast
Author: Coach Nancy
Super easy to make and oh so nutritious!
Ingredients
  • 1/2c Greek Yogurt
  • 1/4c fresh or partially thawed frozen blueberries
  • 6 walnuts
  • 1 tsp coconut
Instructions
  1. Spoon 1/4c yogurt in the bottom of a parfait glass
  2. Add the blueberries
  3. Spoon on the remaining yogurt
  4. Top with walnuts
  5. Enjoy!

 

Turkey Chili with White Beans

 

Turkey Chili with White Beans

Recipe Type: Main Dishes
Author: Coach Nancy
Ingredients
  • 1 tablespoon vegetable oil
  • 2 medium onions, chopped
  • 1 1/2 teaspoons dried oregano
  • 1 1/2 teaspoons ground cumin
  • 1 1/2 pounds lean ground turkey
  • 1/4 cup chili powder
  • 2 bay leaves
  • 1 tablespoon unsweetened cocoa powder
  • 1 1/2 teaspoons salt
  • 1/4 teaspoon ground cinnamon
  • 1 28-ounce can whole tomatoes
  • 3 cups beef stock or canned beef broth
  • 1 8-ounce can tomato sauce
  • 3 15-ounce cans small white beans, rinsed, drained
  • Chopped red onion
  • Chopped fresh cilantro
  • Plain low-fat yogurt
Instructions
  1. Heat oil in heavy large pot over medium heat. Add onions; sauté until light brown and tender, about 10 minutes.
  2. Add oregano and cumin; stir 1 minute. Increase heat to medium-high.
  3. Add turkey; stir until no longer pink, breaking up with back of spoon.
  4. Stir in chili powder, bay leaves, cocoa powder, salt and cinnamon.
  5. Add tomatoes with their juices, breaking up with back of spoon.
  6. Mix in stock and tomato sauce. Bring to boil. Reduce heat; simmer 45 minutes, stirring occasionally.
  7. Add beans to chili and simmer until flavors blend, about 10 minutes longer.
  8. Discard bay leaves. (Can be prepared 1 day ahead.
  9. Cover and refrigerate. Rewarm over medium-low heat before continuing.)
  10. Ladle chili into bowls. Pass red onion, cilantro and yogurt separately.
Notes

Substitutions:
Used 2 lbs ground turkey and substituted two cans black beans for the three cans of white beans.
Substituted chicken stock for the beef stock.
Added ¼ cup chopped jalapenos (from a jar, not fresh)
Added half a cup of corn for color.

 

Acorn Squash Soup with Roasted Kale Chips and Pine Nuts

 

Acorn Squash Soup with Roasted Kale Chips and Pine Nuts

Author: Coach Nancy
Serves: 4-6
As we head into the fall season here in New England there is nothing better than a bowl of soup on a crisp day. Simply wonderful!
Ingredients
  • 2 small-medium acorn squashes
  • 3-4 leaves kale, thick stems trimmed and chopped to 2-inch pieces
  • 2-3 tablespoons olive oil
  • 1 cup vegetable stock
  • 
1/2 cup whole milk or half-and-half
sprinkle of sea salt or coarse kosher salt
  • pinch of nutmeg (optional)
  • 1/2 cup pine nuts
  • salt and pepper to taste
Instructions
  1. Preheat oven to 400 degrees.
  2. Slice squash in half lengthwise. Scoop out seeds and discard or reserve for another use.
  3. Grease a baking tray with a tablespoon or two of the olive oil and place squashes cut side-down.
  4. Roast for about 30 minutes or until the squash is tender when poked (depending on size/shape of your squash). Let cool completely. Scoop out flesh from the skins and discard skin.
  5. Combine the squash with the vegetable stock and process with a hand blender or by transfering until smooth.
  6. Bring to a simmer in a medium pot and season with salt and pepper to taste, adding the optional nutmeg if desired.
  7. Once seasoning is correct, add the milk or half-and-half and heat through completely.

 

Summer Broccoli Salad

 

Summer Broccoli Salad

Recipe Type: Salads
Author: Coach Nancy
This is one of Dean’s favorites. Easy to make and super tasty.
Ingredients
  • 6 cups broccoli florets
  • 1 cup sliced red onion
  • ½ cup sunflower seeds
  • ½ cup raisins
  • 4 slices bacon
  • ½ cup mayonnaise
  • stevia to taste
  • sea salt to taste
Instructions
  1. Blanch broccoli in boiling water for 1-2 minutes.
  2. Drain and plunge broccoli into a bowl of ice water.
  3. Remove and drain again. Pat dry using paper towels.
  4. Mix all ingredients in a large bowl. Season with sear salt and stevia to taste.