Category Archives for "Salads"

S3 Party Recipes

Our S3 reveal party was a wonderful time of celebrating all the work and effort that went into 39 days of focusing on nutrition. It is all about the food. Food should be enjoyed. With these recipes, you can jump start your way to better health.

Omelet Muffins

  • 20 eggs, scrambled
  • 1 pound ground pork breakfast sausage
  • Veggies of choice - see the variations below.

Grease 13x9 inch pan with coconut oil.

Onion Pepper Mushroom Omelet –
Use all frozen veggies, add those to the pan first, next add sausage and mix gently, pour eggs on top and bake about an hour or until set.

Onion Pepper and Spinach Omelet –
Use all frozen veggies, then add sausage pour on eggs last and bake until set.

Onion Mixed Peppers Broccoli Omelet –
Love those frozen veggies – one bag of each, add in sausage and pour eggs over. Bake for about an hour.

Onion Mixed Peppers Asparagus Omelet –
Add all the veggies to the pan, then add sausage and pour eggs over it all. Bake for about an hour.

Want to make a smaller batch?

  • Coconut oil or paper muffin liners
  • 8 eggs
  • 1/8 cup water
  • 1/2 lb chicken or sausage, cooked and cut or crumbled into small pieces
  • 2 cups diced vegetables (1 red bell pepper, 1/4 lb asparagus or broccoli and 1/2 yellow onion is a great combo, but use whatever is on hand)
  • 1/4 tsp salt
  • 1/8 tsp ground pepper

Preheat oven to 350 degrees. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1" of water, so they do not scorch while baking.

Beat the eggs in a bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add. Pour mixture into the muffin cups. Bake for 18-20 minutes.

Chicken Salad with Cucumber & Melon

  • Cooked chicken, chopped (your portion size)
  • ½ cup diced cantaloupe or honeydew melon
  • ½ cup finely chopped cucumber
  • ½ cup finely chopped tomato
  • 2 tablespoons lime juice
  • 1½ teaspoons orange juice
  • 2 teaspoons light olive oil
  • 1 tablespoon cilantro
  • Pinch of pepper

Combine lime juice, orange juice, olive oil, cilantro and pepper in a jar. Shake to combine. Mix everything else into a large bowl. Drizzle with dressing and toss ingredients to coat everything.

You can also find the Breakfast Salad recipe right here!

Introducing You to Jicama

Did you know that I am not normal? And maybe you aren’t either!

And I mean that in a good way.

I’m not normal in the sense that I want to be the best version of the healthiest me I can be. I am constantly looking for ways to challenge myself to become better.

Sadly, that's not normal.

Most people just coast through life not wanting to put in the time or effort to be the best.

Unfortunately, most people coast through life accepting their health as unchangeable. They do what is typical in our society - eat too much, sit too long, go for the easy way out.

I enjoy physical activity! I prep food every week. I care what goes into my body. And I'm guessing but I probably eat more than the average person when it comes to vegetables.

I don't have any hard data on this, but just by talking with hundreds of people, I would guess the average person consumes less than two servings of vegetables per day.

And most of those are the same ones, over and over again.

A lot of people just don't know what or how to cook certain foods.

My biggest challenge doing this over the computer is that while I can tell you all about a certain vegetable, I can show you what it looks like, I can even tell you what is great about a certain veggie... until I can get you to experience it, it’s just to ‘weird’ to even think about.

I’m going to introduce you to jicama today. Just to say it seems a bit odd, but think of the first letter as being an “H”. It looks a bit like an odd shaped potato. In fact you would peel it like a potato and the inside reminds me of a white potato. BUT the similarities stop there. It tastes different, in fact ,you can eat it raw or cooked.

Jashbrowns are a favorite way to cook jicama for rockstar Jennifer.

I peel the jicama, which is a root vegetable, and then slice it into thin French fry shapes. I add these to a taco salad so that I have crunch without a taco shell. My kids love it this way too.

Check out this recipe highlighting jicama paired with cucumbers as a side dish.

Jicama Cucumber Salad with Chili Dressing

  • ¼ cup cider vinegar
  • 1 tablespoon avocado oil
  • 2 teaspoons minced onion
  • 1-1½ teaspoons chili powder, plus more for garnish
  • ¼ teaspoon salt
  • 2 cups diced peeled jicama
  • 1 medium English cucumber, peeled, seeded and diced
  • 2 tablespoons chopped fresh mint

Puree vinegar, oil, onion, chili powder and salt in a blender until smooth. Toss jicama and cucumber with the dressing in a large bowl; stir in mint. Refrigerate for about 30 minutes. Sprinkle the salad with more chili powder before serving, if desired.

A simple concept - eat five servings of vegetables every day. I’m hoping I’ve given you enough education so that jicama doesn’t feel so weird when thinking of vegetables. By adding jicama to your grocery list, you can up your vegetable count.

To your best health,
Coach Nancy

D.A. Summer Salad

Rock stars Deb and Adam have been talking up a new salad they created for months. They practically handed me all the ingredients one day so I could make this salad. It was delicious just as they said. Why, oh why, did it take me so long? I am grateful I made it before the summer was over. This is going to be hit for picnics.

D.A. Summer Salad

  • 2 bags Brussels sprouts & kale mixture from Trader Joe's
  • Double recipe of Creamy Italian Dressing (see below for single recipe)

Mix, chill, and serve. Yep, it's that easy.

If you don't have access to a Trader Joe's, this will take a bit longer. You can also be creative as this recipe will work wonderfully with coleslaw mix, riced broccoli, or any blend of greens. You'll need about 6 cups of greens.

  • 4 cups sliced Brussels sprouts (sliced as if you were making coleslaw)
  • 2 cups very thinly sliced kale
  • 1/2 cup thinly sliced red cabbage
  • Double recipe of Creamy Italian Dressing (see below for single recipe)

Creamy Italian Dressing

  • 2 tbsp homemade mayo (recipe below)
  • 1 tbsp balsamic vinegar
  • 1 clove garlic
  • 1 tsp Italian herbs
  • Salt & pepper, to taste

Mix all ingredients in a blender. If mixture is too thick, add either vinegar or water. Remember, your dressing will get slightly more liquidy as you toss it with your salad.

Homemade Mayo

  • 1 egg
  • 1/2 tsp dry mustard
  • 1/2 tsp salt
  • 2 tbsp lemon juice
  • 1 1/4 cup light olive oil

Place egg, dry mustard, salt and lemon juice in the blender. Add 1/4 cup of olive oil and whirl until well mixed. Slowly incorporate the remaining olive oil. Drizzle it in with as small a stream as possible. You'll hear it start to emulsify. Don't rush this. Be patient. Continue to blend until the oil is incorporated and your mayo is light and fluffy.

Super Simple Tuna Salad

On a hot summer day, this is a dish that leaves the oven off, yet it also delivers a great source of protein, loads of veggies, and is complimented with a healthy fat in the avocado. It’s a win-win. While easy to make, this dish is also very adaptable. You can add thinly sliced radishes, sprinkle on chopped green onions, or add crunchy jicama fries on the side.

Super Simple Tuna Salad

  • 1 can tuna, drained
  • ½ cup sliced tomato (I use cherry tomatoes)
  • ¼ cup diced red onion
  • ½ cup shredded carrot
  • ½ cup diced cucumber
  • ½ an avocado, mashed with a fork
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • ¼ teaspoon salt
  • Pepper, to taste
  • Paprika, to taste

Stir all the ingredients in a mixing bowl until well combined. I serve this salad on top of a bed of greens but it is so yummy it can be eaten alone.

Super Salad Dressings

Make one for dinner tonight!

Salad dressing are super easy to make. Since you don’t use large amounts, you don’t have to make it every day.

The easiest is to slice a lemon in wedges and squeeze one slice on your salad. Great flavor!

Or, you can try one of these more traditional salad dressings.

  • 1/4 cup white wine vinegar
  • 1/2 cup olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon basil
  • 1/2 teaspoon oregano
  • 1 teaspoon garlic powder (for a real garlic flavor – 2 garlic cloves, minced)

Combine all ingredients, shake together, and voilà!

If you have more time...

  • 1/4 cup balsamic vinegar
  • 1/2 cup olive oil
  • 1 entire bulb of garlic (roast in the oven for an hour and cool, then squish the contents into your salad dressing container)
  • 1/4 teaspoon of salt

Mix everything together - super yummy!

Caesar Dressing

  • 1/4 cup lemon juice
  • 1/2 cup olive oil
  • 2 garlic cloves, minced
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon pepper

Combine everything, shake well, and serve.

To your best health,
Coach Nancy

Watermelon Salad with Balsamic Dressing

This salad will get you ready for the warmer weather. It's the perfect dish for a summer barbecue. It's excellent with grilled shrimp or chicken, and you can also place this salad on top of lettuce greens.

Watermelon Salad with Balsamic Dressing

by Coach Nancy

  • 1/4 cup balsamic vinegar
  • 1/2 cup olive oil
  • 1 tablespoon Dijon mustard
  • 1 clove of garlic, minced
  • Salt and pepper, to taste
  • 1 medium seedless watermelon, cubed
  • 1/2 red onion, thinly sliced
  • 3/4 cup fresh mint, chopped
  • Black pepper, to taste

In a small mixing bowl, whisk together vinegar, olive oil, mustard, and garlic. Season with salt and pepper and set aside. Refrigerate until ready to serve.

Spread two-thirds of the watermelon on a serving platter. Top with red onion and mint, then season with pepper. Pour dressing over salad and garnish with remaining watermelon cubes.

Beets and Beans – A Delicious Summer Salad

This recipe is really excellent. I love roasted beets. They are sweeter making them this way than any other way of cooking beets. Combining them with a crisp green beans and a tangy vinegar dressing is superb. As a kid I would have turned my nose up at this. I'm glad I've expanded my horizons to include these onto my plate. I'm grateful my mom didn't give up trying to find a way to get me to taste them.

Beets and Beans 

1 thinly sliced red onion

1/4 teaspoon salt

pinch of fresh ground pepper

1 Tablespoon cider vinegar

1 pound green beans, trimmed

1 large beet

Scrub and quarter beet; wrap in foil and roast at 450 for about 30 minutes until tender. Place onion in a bowl, cover with boiling water, let stand 15 minutes.

Blanch green beans in boiling water for about 3-4 minutes.; plunge into cold water. Drain onions, toss with salt, pepper and vinegar; set aside. Skin and slice cooled beets.

For the Dressing. 

Whisk together:

1/2 teaspoon sea salt

1/8 teaspoon cayenne

1 small clove garlic, crushed

1 Tablespoon Dijon mustard

2 Tablespoon fresh lemon juice

2 Tablespoon Extra Virgin Olive Oil

Now: drain onions and squeeze dry. Toss half with beets, other half with beans. Arrange the beets and beans on a serving platter--very lovely, the contrast!--Pour dressing over veggies, let stand 15 minutes before serving.

To make this a complete meal, I like to make Perfectly Simple Salmon.

To turn this into a salad: lay the beets and beans on top of a bed of baby spinach. Top with the rest of the dressing. ​

Food Prep Friday: Homemade Mayo

Food Prep Friday: Homemade Mayo
Author: Coach Dean
This is one of my favorite recipes to make; it’s almost like a science experiment! As long as you follow the directions (room temperature is crucial) you should end up with the tastiest and healthiest mayo you have ever had. One note of caution – “real” mayonnaise contains raw eggs, so certain folks (like pregnant moms) should be cautious. Choose a pasteurized in the shell egg instead.
Ingredients
  • 1 egg
  • 1/2 tsp dry mustard
  • 1/2 tsp salt
  • 2 tbsp lemon juice
  • 1 1/4 cup light olive oil
Instructions
  1. Place egg, dry mustard, salt, and lemon juice in the blender.
  2. Add 1/4 cup of olive oil and whirl until well mixed.
  3. SLOWLY incorporate the remaining olive oil. Drizzle it in with as small a stream as possible. You’ll hear it start to emulsify. Don’t rush this. Be Patient. Continue to blend until all the oil is incorporated and your mayo is light and fluffly.

 

Super Salad

Super Salad
Author: Coach Nancy
This is a really tasty salad, made all the sweeter because of the fruit. Note: Craisins and cranberries are NOT the same thing! 🙂
Ingredients
  • 6 cups fresh spinach
  • 1/4 red apple, chopped (I use gala)
  • 1/4 granny smith apple, chopped
  • ¼ cup Blue cheese or gorgonzola
  • 1/8 cup Sliced Almonds
  • 1/8 cup Cranberries
  • 3 grilled Chicken breast will make this a complete meal
Instructions
  1. Gently toss all ingredients and serve.

 

Naked Chicken Taco Salad

 

Naked Chicken Taco Salad

Recipe Type: Main Dishes
Author: Coach Nancy
Ingredients
  • 6-8 ounce chicken breast
  • ½ teaspoon salt
  • Black pepper to taste
  • ¼ teaspoon cayenne pepper to taste
  • ½ teaspoon chili powder to taste
  • 1 clove of fresh garlic, minced OR 1 teaspoon garlic powder
  • Bowl of Romaine Lettuce or any other leafy, dark lettuce
  • 1-2 cups of chopped peppers
  • 1-2 ounce hot sauce (optional)
  • 1/4 cup total shredded cheddar, Colby, and/or Monterey jack cheese
Instructions
  1. Add salt, black pepper, garlic, cayenne pepper, chili powder to chicken and then grill on medium high heat until the center is no longer pink.
  2. Add chopped peppers and continue to cook until peppers becomes bright and are still firm. Once chicken is done, place to the side.
  3. Add the other ingredients into the salad bowl.
  4. Dice chicken and add to the salad.
  5. Top with cheese, toss and enjoy!