Post-Training Pumpkin Bars

 

Post-Training Pumpkin Bars

Recipe Type: Post-Training Pumpkin Bars
Author: Coach Nancy
These protein packed pumpkin bars are fantastic for post-training or as a splurge. The kids will love making (and eating) them too!
Ingredients
  • ½ cup oats
  • 1 cup whole wheat flour
  • ½ cup brown sugar
  • ½ cup butter
  • ½ teaspoon cloves
  • 1 ½ teaspoon cinnamon
  • ½ teaspoon salt
  • 2 cups milk
  • 3 eggs
  • 5 scoops UMP Vanilla
  • 2 cups pumpkin
Instructions
  1. Place butter into a 9×13 pan and let melt in oven while it is preheating to 350 degrees.
  2. Mix the oats, flour, and the brown sugar. Pour over the melted butter and press down with a spoon and bake for 12 minutes.
  3. While crust is baking, scald milk and the spices.
  4. Stir in the pumpkin and then the eggs followed by the protein powder.
  5. Pour this over the crust and bake for another 20 minutes or until the pumpkin filling is firm to the touch.

 

Asian Slaw with Mango

 

Asian Slaw with Mango

Recipe Type: Side Dishes
Author: Coach Nancy/Debbie Watrous
This Asian Slaw recipe combines the tang of rice wine vinegar with the sweetness of mangoes, the slight zing of scallions, and the crunchiness of cabbage.
Ingredients
  • 2 cups shredded cabbage
  • 1/2 cup shredded carrots
  • 1 mango, not fully ripe
  • 3 medium scallions, chopped
  • 3 Tablespoon rice vinegar
  • 1/2 lime, juiced
  • 1 Tablespoon low sodium soy sauce (or tamari for gluten free)
  • 1 Tablespoon peanut oil
  • 1 teaspoon black and white sesame seeds
Instructions
  1. Dice the mango and then combine it with the cabbage, carrots, scallions. Toss together in a large bowl.
  2. Prepare the dressing by whisking together the rice vinegar, soy sauce, and lime juice; slowly whisk in the oil.
  3. Pour the dressing over the cabbage mixture and toss to coat. Let it sit at least 15-20 minutes to let the dressing soak in.
  4. Serve sprinkled with sesame seeds.
  5. If you wait until the next day to allow the flavors to marry this zesty salad tastes even better!

 

Salmon with Mango Salsa

 

Salmon with Mango Salsa

Recipe Type: Main Dishes
Author: Coach Nancy
Serves: 4
The fantastic zing of mango with lime and red pepper flakes drizzled over fresh grilled salmon is just the way I like seafood – Simple and Tasty!
Ingredients
  • 1 mango peeled, pitted, and diced
  • 1 bunch cilantro, chopped
  • 1/2 teaspoon of red pepper flakes
  • 1/4 cup olive oil
  • 2 Tablespoons lime juice (about one lime)
  • salt and pepper to taste
  • 6 skin on salmon fillets (about 2 pounds)
Instructions
  1. Stir together the mango, cilantro, rep pepper, oil, and lime juice.
  2. Heat a grill to medium high. ( If you can hold your hand 3 inches above grill grates for 4-5 seconds its medium. If you can’t hold it there that long you’ve got medium high or high heat. Be careful when testing heat of grill this way.)
  3. Season salmon with salt and pepper and lightly brush with olive oil. Grill skin side down for 4-6 minutes. Turn them over and grill for another 4-6 minutes. Remove from grill and spoon salsa over top
  4. For quicker prep time you can purchase your mango salsa, add a squeeze of lime, a pinch of cilantro, and a dash of the red pepper flakes.

 

 

Peach Melba Sundaes

 

Peach Melba Sundaes

Recipe Type: Dessert
Author: Coach Nancy
Serves: 5
No need to feel guilty with these satisfying sundaes. This summer I took our own home grown peaches (frozen is a great option) and ran through through the blender until the consistency of baby food and used it to swirl into this frozen treat – Give it a try!
Ingredients
  • 1 cup half and half
  • 4 cups ice
  • 3 scoops vanilla UMP
  • 1/4 teaspoon vanilla
  • Raspberries
Instructions
  1. Blend all ingredients in a powerful blender. In a clear cup layer 1 tablespoon of blended peaches, 1 scoop of the ice cream, add another tablespoon of peaches, and top with a few raspberries.

 

 

Greek Summer Salad

Greek Summer Salad

Recipe Type: Salads
Author: Coach Nancy
Salads and summer go hand in hand. Often the sun’s heat makes cooking dinner just too much. Instead of heading out to your favorite take out, take time to make this dish. By adding it with grilled chicken, it can easily become an entire meal. Voila! You’re a summer sensation!
Ingredients
  • 1/2 red onion, cut into small rings
  • 1 tomato, diced (I use cherry tomatoes, cut in half)
  • 1 green pepper, chopped
  • 1 small zucchini, thinly sliced
  • 1/2 cup feta cheese
  • 1/4 cup white wine vinegar
  • 2 Tablespoons olive oil
  • 1 clove garlic, minced
  • 1 teaspoon basil
  • 1 teaspoon oregano
  • 1 teaspoon sea salt
  • Pepper to taste
Instructions
  1. In a glass bowl combine the onion, tomato, zucchini, and feta cheese. Add in vinegar, oil, basil, oregano, salt and pepper. Stir and then refrigerate to allow the flavors to develop.
  2. Every time I make this recipe, someone asks me to send it along to them. Give it a try. But don’t say I didn’t warn you – you’ll be sharing this link constantly!

 

Drew’s Birthday Blueberry Smoothie

Drew’s Birthday Blueberry Smoothie

Recipe Type: Smoothies
Author: Coach Nancy
9 year old Drew created this delicious treat for his birthday. Great job Drew!
Ingredients
  • 1 apple, cored
  • ½ cup of frozen blueberries
  • 1 cup of plain yogurt
  • ½ teaspoon cinnamon (you can adjust this to taste)
  • 1 scoop UMP Vanilla
  • 5 ice cubes
  • ½ cup water
Instructions
  1. Mix all the ingredients in a blender. Pour into a glass and enjoy.

 

1 36 37 38