Category Archives for "Recipes"

Grilled Brussels Sprouts

Its almost grilling season. I know this week seems like it is far away but it will be here before you know it. Roasted Brussels Sprouts are one of my favorite foods. Grilling them is a close second. 

Grilled Brussels Sprouts



1 pound Brussels sprouts, as uniform in size as possible

2 tablespoons olive oil

1 tablespoon minced garlic

1 teaspoon dry mustard

1 teaspoon smoked paprika

1 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

Cut off the stem end of the Brussels sprouts and remove any yellowing outer leaves. Place the Brussels sprouts into a large, microwave safe mixing bowl and heat in the microwave on high for 3 minutes. Add the olive oil, garlic, mustard, paprika and salt and toss to combine. Allow the sprouts to cool until you can handle them. Skewer 4 to 5 Brussels sprouts onto each metal skewer with the stem ends facing in the same direction, leaving at least 1/2-inch in between each sprout. Place the skewers onto the grill with stem end closest to the flame. Cover and cook for 5 minutes. Turn the skewers over and continue to cook for another 5 minutes. Serve as is or for additional flavor, remove the sprouts from the skewers, return them to the original mixing bowl and toss with any of the remaining oil and garlic mixture before serving.


Homemade Ketchup

“Help I forgot to buy ketchup and dinner is going to be ready in 15 minutes.”

Imagine me watching my hamburgers cooking and going to the fridge to realize I was missing a crucial ingredient – ketchup. My family enjoys ‘Naked Hamburgers’ as a staple at dinner time. (Naked Hamburgers are burgers served without a bun.)  

I thought about using salsa and calling them Mexican burgers or laying a bit of pasta sauce under the burger and laying a slice of avocado and piece of basil on top for Italian burgers. I just wasn’t feeling the love so I did what all of us would do, I made my own ketchup. It was fast and my family loved the fresh taste this ketchup offers.

Homemade Ketchup

4 chopped pitted dates

1 6 -ounce can tomato paste

1 14 - ounce can diced tomatoes

2 tablespoons apple cider vinegar

1/2 cup broth or water, add this in little at a time

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon salt

1/2 teaspoon cayenne pepper

Blend all ingredients together in a food processor or blender. Store in mason jars or similar jars in the fridge for 2-3 weeks.

Give it a try and let me know what you think.

To Your Best Health,

Coach Nancy

Kitchen Sink Soup

Its been snowing quite a bit lately and I have been in the mood for soup more than usual this winter. This recipe is a favorite because it makes such a large batch of soup, but also because it uses up just about anything I have in my fridge. Bonus is my kids love it.

Kitchen Sink Soup

3 pounds ground beef

3-4 cups chicken broth

3-4 cups water (or more if needed – less if you want yours more “stew like”)

2 cups diced tomatoes

1 large sweet potato, diced

6 carrots, chopped

1 yellow bell pepper, chopped

5 celery stalks, chopped

2-3 cups shredded green cabbage

3 small shallots, finely diced (about 1/2 cup)

3-4 garlic cloves, minced

2-3 teaspoons ground cumin

1-2 teaspoons coriander

2 teaspoons chili powder

1-2 tablespoons dried basil

About 1/4 cup fresh cilantro leaves, chopped

Sea salt and black pepper to taste

In a large soup pot add the sweet potatoes, carrots, chicken broth, and water and bring to a boil

In a separate large pot or skillet, brown the 3 pounds of ground beef, and season with a little bit of salt and pepper, and set aside. You can also use ground chicken, turkey, or lamb.

After the soup pot comes to a boil, add the shallots, garlic, diced tomatoes, celery, and bell pepper and let simmer for about 10 minutes.

Add the browned ground beef and shredded cabbage and continue to simmer until the potatoes and carrots are tender.

Season with all of the spices. Taste, and add more seasoning if desired.

Stir in the fresh cilantro and serve.

*Tips: Garnish with more fresh cilantro if desired, diced green onions, minced jalapeños and more shredded green cabbage. With your leftovers, eat a bowl of soup for breakfast topped with fried or poached egg!

To Your Best Health,

Coach Nancy


Avocado Cauliflower Toast

Eating PPW, protein, produce and water, doesn't mean you're eating broccoli, chicken, and salad at every single meal. This recipe is a great way to enjoy, a healthy protein, a wonderful fat, and a great tasting vegetable for breakfast. 

Avocado Cauliflower Toast

1/2 head cauliflower, or use 2 cups fresh or frozen riced cauliflower

3 eggs, divided

kosher salt

extra-virgin olive oil

1 avocado, peeled and pitted

Juice of 1 lemon

pinch red chili flakes

Grate cauliflower on a box grater. Transfer to a large bowl and mix with 1 egg and a large pinch of salt.

In a large skillet over medium heat, heat olive oil. Add 2 big scoops of cauliflower mixture to pan and shape into a round patty. Repeat to make a second patty. Let cook until golden brown, about 5 minutes, then carefully flip. Cook 3 more minutes. Transfer to a plate.

In same skillet, fry remaining 2 eggs and set aside.

In a small bowl, mash avocado with lemon juice. Season with salt. Spread on top of cauliflower “toast.” Sprinkle with red chili flakes. Top each with a fried egg. Serve immediately.

To Your Best Health,

Coach Nancy



Butternut Squash Breakfast


Serves 5-6

2 cups butternut squash, cubed

2 tablespoons butter or ghee

1 pound breakfast sausage

1 tablespoon minced sage + extra sage leaves for garnish

10 eggs, whisked

salt and pepper. to taste

Preheat oven to 400 degrees F. Grease an 8x8 baking dish. Line baking sheet with parchment paper. Toss butternut squash in butter and sprinkle with salt. Place in oven to bake for 20-25 minutes, until soft and browned. Reduce oven temperature to 350 degrees F.

Cook breakfast sausage in medium saute pan over medium heat. Break breakfast sausage into small pieces and cook until no pink remains.

Whisk together eggs then add in breakfast sausage, butternut squash, minced sage along with salt and pepper. Pour mixture into greased baking dish, top with extra sage leaves, then place in an oven for 30-40 minutes, until it is baked through. 

Quick tip: Buy frozen butternut squash that is already cut up into cubes. No need to worry about a sharp knife slipping with such an awkward shaped vegetable. 

Spaghetti or Orangetti?

Last time I was shopping I went to pick up a few spaghetti squashes. I was not sure where they went. In there place was a familiar shaped squash but not the same color. What, could it be an "Orange" spaghetti squash? Yep. 

I'm not sure what they did or how they did it but they made a spaghetti squash that usually has a yellow hue to orange. I just had to try it. Actually I picked up three of them. 

Here is what I did with one of my Orangetti Squash. 

Spaghetti Squash "Pasta"

You can take the long way to prep it:

Preheat your oven to 325.

Pierce it (the squash, not the oven) with a sharp knife all around the skin.

Roast it on a pan (you don't need any water) for about 1 hour.

Remove from oven, slice in half long ways, remove the seeds and take the flesh out with a fork.


Or the short way:

Just pierce the squash as suggested above, then microwave it for 8 minutes (flipping it over at 4) and it tastes the same.



That’s as quick as you can cook pasta…

It looks just like spaghetti, yet has a ton less calories and carbs, but a lot more nutrients.

Top it with your favorite pasta toppings and you're good to go!

It doesn't quite taste like pasta, but resembles it and has a great taste in and of itself.

Here is the sauce I made today:

1 28 ounce can of diced tomatoes

1 teaspoon basil

½ teaspoon oregano

½ teaspoon sea salt

1 Tablespoon dried parsley

1 Tablespoon dried onions

5 cooked Italian sausage cut into bite size chunks 

I heated this on the stove and let it simmer for ½ hour. It was delicious!

To your best Health,

Coach Nancy


Creamy Chicken Skillet

One pan meals are my favorite. While I like doing dishes, I don't like looking at a sink piled high with them. This one dish wonder helps me to keep my sanity in more ways than one. 

If you have one dish dinner meals, pass those along by replying with the recipe in the comment section. 

To your Best Health,

Coach Nancy

Creamy Chicken Skillet

2 boneless skinless chicken breasts, cut into 1-inch pieces

3 slices bacon

1 small yellow onion, chopped

1/2 red bell pepper, diced

1/2 yellow bell pepper, diced

6 oz. white mushrooms, sliced

1/2 tablespoon white wine vinegar

1 14.5-oz. can coconut milk

2 cups fresh kale, stems removed and shredded

Salt and pepper, to taste

Cook the bacon in a large skillet until crispy. Remove to a paper towel-lined plate and crumble. Set aside. Discard the bacon fat from the pan except for one tablespoon. Add the onion to the pan and sauté for 4-5 minutes until soft. Push the onion to one side and add the chicken to the pan. Lightly brown the chicken, and then stir in the bell peppers and mushrooms. Cook for an additional 5 minutes. Stir in the bacon. Add the white wine vinegar to the pan to deglaze. Add the coconut milk and kale. Cook for 3-4 minutes until the kale is wilted and the sauce is slightly thickened. Season to taste with salt and pepper. Serve warm.

3 steps to fix a broken diet [Infographic]

​Here's ​​​​​how to get your eating back on track.

​by Dean Carlson, Pn2


​It's just about the beginning of a New Year, or at least it is when I am writing this.

But no matter what the calendar says, sometimes we get off track and just aren't making it happen.

​Our friends at Precision Nutrition created this very helpful infographic, which shares the 3 main strategies we use to help clients fix a "broken diet", as well as some troubleshooting techniques for when the eating plan you are on "just stops working".

These are powerful and purposeful strategies to help you improve your eating, at the beginning of a brand new year or anytime!

Click here for a fully printable version of this infographic.

​So what did we learn?

​If you just aren't making progress, and you aren't sure what's wrong, remember these important things to try:

  • First, remove "red flags" and nutritional deficiencies.
  • Control your calorie intake without counting calories.
  • Consider your body type and daily activity level.
  • ​Monitor your progress carefully, and adjust how much you are eating as needed.
  • Be consistent with these steps and think long-term first, before looking for new strategies.

​That last point cannot be overstated. Consistency over days, weeks and months is almost always the real problem with our eating, whether we are a beginner trying to get started, or you are experienced but spinning your wheels. There is a solution, but we need to stick with it for long enough to figure out if what we are doing is effective. A few days or even weeks isn't going to cut it.

Don't forget to download your printable copy of this infographic, and please share with your friends and family!

Yes, You can Eat Good at the Holidays

Christmas is a busy time of year. Don’t let it be an excuse to not eat healthy meals prepared at home. My favorite kitchen aid is my crock pot. It serves up delicious meals without a lot of fuss. Plus it makes the house smell good all day while it cooks. Here are three meals when served with a salad will keep you on track nutritionally.

Salsa Style Pork

  • 1 pound pork loin, cut into one inch cubes
  • 1- 20 ounce jar of salsa
  • 1- 4 ounce jar of diced green chilies, drained
  • 1- 15 ounce can of black beans, drained
  • 1/2 cup shredded cheddar cheese
  • Chopped fresh cilantro (optional)

Combine pork loin, salsa, chilies, and black beans in crock pot and mix well. Cover and cook for 6-8 hours on low. Sprinkle cheese and cilantro over top and serve.

Herbed Turkey Breast

  • 2 onions, thinly sliced
  • 2 cups chopped celery
  • 12 baby carrots
  • 4 garlic cloves, minced
  • 1- 4 pound boneless turkey breast
  • 1- 14 ounce can of chicken broth
  • 1 Tablespoon rosemary
  • 1/8 teaspoon sage
  • 1/8 teaspoon thyme
  • 1/8 teaspoon marjoram
  • 1/8 teaspoon oregano
  • 1/8 teaspoon pepper

Place vegetables in the bottom of the crock pot. Top with turkey breast. Combine seasonings and chicken broth. Pour over the top. Cover and cook on low heat for 5-7 hours.

Sirloin Tip Roast with Horseradish

  • 1 teaspoon salt
  • 2 teaspoon garlic powder
  • ¾ teaspoon oregano
  • ¼ teaspoon basil
  • ½ teaspoon pepper
  • ¼pound boneless beef sirloin tip roast, cut in half
  • ½ cup beef broth

Combine seasonings. Spread over roast halves. Place in slow cooker. Add broth. Cook on low 6-8 hours. Remove from cooker. Let stand for 15 minutes before slicing diagonally across the grain. Scoop juices from crock pot into gravy dish. Serve with horseradish if desired.

Enjoy,

Coach Nancy

Is it a good idea to exercise when sick? [Infographic]

​Good idea?  Bad idea? Can exercise actually help boost our immune system, even when we are sick?

​by Dean Carlson, Pn2


​It's not an uncommon question:

"Should I exercise when I am sick?"

Well, as with many things, it depends.

​If you are laid out in bed with the flu, the answer is obvious. But what about certain stages of a cold? While we don't want to share that joy with others, can getting some movement in be helpful?

Our friend at Precision Nutrition produced this excellent guide for sorting it all out.​

Print out this infographic for some very specific guidelines on exercise, and how it affects your immune system before, during, and after an illness.

​Reading that infographic makes me feel better already!

Want to share these tips with your friends, family and co-workers (especially the washing your hands part)? Click here for a fully printable version of this infographic.

​Here's to staying healthy!


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