Anna’s Addicting Chickpea Salad

 

Anna’s Addicting Chickpea Salad

Recipe Type: Side Dishes
Author: Anna Thel
Ingredients
  • 2 cups cooked chick peas
  • 1/2 c. diced celery
  • 1/4 c. diced onion
  • 1 c. diced carrot
  • 1/2 c. diced red pepper
  • 1 T. vegenaise (mayonnaise)
  • 1/2 c.cilantro
  • 1/2 c. toasted sunflowers
  • 1 T Ume Plum Vinegar
  • 1 teaspoon cumin
  • A pinch of sea salt
  • 1 clove mashed garlic
  • Pepper to taste
Instructions
  1. Mash the chickpeas with a fork, add the rest of the ingredients and mix well.
Notes

This salad tastes even better the next day, as the flavors have time to marry. For a different taste you can add mustard, use curry powder, or add 1/4 cup of raisins.

 

Yummy for My Tummy Crock Pot Oatmeal

 

Yummy for My Tummy Crock Pot Oatmeal

Recipe Type: Breakfast
Author: Coach Nancy
It doesn’t get much easier to prepare breakfast than this! 3 ingredients go in the crockpot at night, and when you wake up in the morning this delicious and nutritious breakfast is ready to go.
Ingredients
  • 2 cups old fashioned oats
  • 6 cups water
  • Cinnamon (optional)
Instructions
  1. Put the oats and the water, along with anything else you want to add to the mix in the crock pot, turn on to low, and go to bed thinking about what a great breakfast you’re going to have!
  2. The oats come out very creamy from the slow cooking, and I love being able to get up and have that hot steamy bowl without having to do anything at all. You do have to clean up the crock pot, but you can make a large quantity and refrigerate the leftovers to be heated in the microwave for the next several days. I use two cups of oatmeal at a time, which is enough for four breakfasts. To reheat leftovers, I usually add a little water, and stir it a couple of times while microwaving until it’s hot.
Notes

For a flavorful twist, add some frozen berries and/or plain greek yogurt on top – extra good!

 

Roasted Brussels Sprouts

 

Roasted Brussels Sprouts

Recipe Type: Side Dishes
Author: Coach Nancy
This is my husbands favorite (read: only) way to prepare these vitamin packed and tender veggies. Cook a little longer if you like them crispy on the outside and tender on the inside.
Ingredients
  • 1 ½ pound Brussels sprouts, ends trimmed
  • 3 Tablespoon olive oil
  • 1 teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper
Instructions
  1. Preheat oven to 400 degrees.
  2. Place Brussels Sprouts, olive oil, salt, and pepper in a large sealable bag. Seal and shake to coat.
  3. Pour into a baking sheet and bake on center rack.
  4. Roast for 30-45 minutes, shaking pan every 5-7 minutes to prevent burning.
  5. The Brussels sprouts will be almost black, dark brown when done. Serve immediately.

 

Rainbow Chicken

 

Rainbow Chicken

Recipe Type: Main Dishes
Author: Coach Nancy
This chicken is a fiesta of rainbow colors, and is quick and easy to prep and bake – give it a try tonight!
Ingredients
  • 4-6 skinless boneless chicken breast (thin cut)
  • 2 cups no salt added chicken broth
  • 1 small purple onion
  • 1 small green pepper
  • 1 small red pepper
  • 1 small orange pepper
  • 1 small yellow pepper
  • 1 medium tomato
  • Goya Adobo seasoning
Instructions
  1. Preheat oven to 425
  2. Pour chicken broth into 9×13 pan and lay in chicken seasoned with 2 Tbsp of Goya Adobo.
  3. Slice onion, peppers and tomato and arrange on top of chicken, and sprinkle an additional 2 Tbsp of seasoning.
  4. Cover tightly with foil and bake for about 20 minutes or until chicken cooked through.

 

Cinnamon Apple Smoothie

 

Cinammon Apple Smoothie

Recipe Type: Smoothies
Author: Coach Nancy
Who doesn’t love the combination of apples and cinnamon? This smoothie is like apple crisp in a cup!
Ingredients
  • 1 cup water
  • 1 scoop vanilla Ultimate Muscle Protein Powder
  • 4 Tablespoons dry oatmeal
  • 1 Tablespoon ground flax seed
  • 2 Tablespoons walnuts (use almonds if you don’t have walnuts)
  • 1 cored apple
  • 1/2 teaspoon cinnamon
Instructions
  1. Add all the ingredients to a blender and blend on high for one minute. For a delightful touch sprinkle a dash of cinnamon on top. This shake is perfect to enjoy right after a training session.

 

Pumpkin Pecan Shake

 

Pumpkin Pecan Shake

Recipe Type: Smoothies
Author: Coach Nancy
This smoothie is not only high in protein, fiber and healthy fats, it tastes like pumpkin pie in a glass. A perfect autumn treat!
Ingredients
  • 1/4 cup pumpkin puree
  • 1 scoop vanilla Ultimate Muscle Protein
  • 1/8 cup pecans
  • 1 teaspoon pumpkin pie spice
  • 1 cup of ice
  • 1 cup water
  • 1 teaspoon vanilla extract
  • 2 Tablespoons ground flax seed
Instructions
  1. Put the ingredients in a blender and blend for one minute.
  2. If you like a thinner consistency, feel free to add water a tablespoon at a time. Sprinkle with a dash of pumpkin pie spice for an added garnish.

 

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.