Last week I shared with you one of my favorite past S3 recipes that I love because it makes a lot, is easy to grab and go, and tastes great weather its warm or cold. This is another one of those recipes that I love for those same reasons.
Mexican Cauliflower Rice
by Coach Nancy
Heat the oil in a large skillet over medium-high heat. When hot, add the onions, tomatoes and jalapeno and sauté until just tender, about 2-3 minutes. Add the garlic and cauliflower, sauté until the cauliflower is just tender, 2 minutes.
Add the tomato paste, cumin, paprika, cayenne, salt and pepper. Stir to evenly coat the vegetables and cook for 1 minute or until heated through. Add chopped cilantro and serve.
We did S3 a few years ago and I acquired a few recipes from my team. I just had to share them again with you. They transport easily. They can be eaten hot out of the pan or served chilled. They work at a pot luck because they both make so much. This is here one of my all-time favorite recipes.
Egg Roll in a Bowl
by Coach Nancy
Cook ground beef in a skillet until browned and cooked through. Remove from pan leaving the drippings. Add celery, onion and garlic to the pan and sauté until cooked and softened. Add coleslaw mix and continue to cook for about 15 minutes. Mix ground beef back in. Add the ginger, coconut aminos, and rice vinegar. Allow to simmer for 5-10 minutes and it is ready!
Meal Combos limited only by your imagination
by Dean Carlson
When it comes down to it, who wants to really think about their food as "carbs, protein, and fats"? We just want great tasting food, and we want to make it as simply as possible. This guide is just what you have been looking for!
There are no secrets to getting and staying lean, feeling good, and building healthy eating habits for a lifetime.
But there are strategies.
And maybe the most important strategy is to keep things simple.
But don't confuse simple...with boring.
All-star chef Jennifer Nickle created this amazing tool that helps you build amazing meals that pack in maximum flavor with minimum effort.
Introducing the Perfect Meal cheat sheet.
Following the simple steps in this infographic, you'll be able to mix and match ingredients and flavors to create literally hundreds if not thousands of easy, healthy and delicious meals.
Download the infographic and print it out. Putting it in a binder keeps it handy in the kitchen and easy to carry to the grocery store. And don't be shy about passing it to your friends. Serious points!
Again, don't forget to download the PDF of this amazing "cheat sheet" so you have it handy next time you want to create the perfect meal.
Learn even more healthy eating strategies.
In ProCoach Nutrition Coaching, we give men and women just like you the strategies and support they have been missing to help them achieve their health and fitness goals.
Over the course of 12 months, they build the skills and habits that will stay with them for the rest of their lives.
One of the biggest complaints we hear about nutrition and fitness is that is just too confusing. And while it can be, once you get the personalized attention from an expert coach, the path becomes clearer and the journey easier.
Sick of hearing how good vegetables are because you just don't like them? You haven't tried this!
by Dean Carlson
You know that eating plants is not only good for you, but necessary for optimal health and fitness. Yet ask how many people actually eat vegetables (more than a couple times a week) and you get crickets. Check this voodoo out. It's a 3-step formula created by some genuine ar-teeests when it comes to delicious food, James Heather and Jennifer Nickle. Resistance Is Futile!
It's no secret that just about every nutrition strategy out there, from Paleo to Vegan and everything in between has one thing in common:
Eat Your Veggies Already!
But just because you know they are good for you it doesn't mean you are eating them, and you know what? I get it.
My recollection of veggies growing up were of soggy green beans, creamed spinach, and lima beans. (My dad loved lima beans, so mom made them. I did everything possible to avoid them, and truth be told still do.)
Part of being a human is that some memories, especially some bad ones, are really hard to get rid of. And when your whole life you had made it your mission to avoid vegetables, it's a hard habit to break.
Good News Alert
Veggies don't have to suck. True story. I used to HATE HATE HATE most vegetables. But I didn't know what I didn't know. HOW you prepare them, flavor them, and even when you eat them can turn a die-hard "vegaphobe" around.
If you are looking to improve your own veggie intake (and you know you probably should be), download the formula for your printer and stick it to your fridge for quick reference.
Again, to remind yourself to step outside your "plant-food" comfort zone, you can download this printable version of the above infographic.
Want more strategies for fine-tuning YOUR nutrition?
Diet's just don't work long term, but finding and sticking to a plan that work for you can be a lot harder than it seems.
That's why here at The Grateful Plate we work one-on-one with our coaching clients to help them find how to make eating healthy work for them and their busy lives.
Rockstar Doreen shared this new breakfast hash recipe with me, and let me tell you - it is great! You will love it. It's easy to make, super filling and great for any meal or leftovers. I topped it with eggs for breakfast.
Sausage, Sweet Potato & Veggie Skillet
Preheat oven to 450 degrees and toss sweet potatoes and Brussels sprouts with 1 tablespoon cooking fat, sea salt and pepper. Line a large baking sheet with parchment paper and spread the potatoes and Brussels sprouts out evenly.
Bake sweet potatoes and Brussels sprouts for 20 to 30 minutes, or until potatoes and sprouts are soft and browning.
While potatoes and sprouts are baking, heat a large skillet over medium heat and add remaining cooking fat. Add the onions and stir, cooking until translucent and soft, then add garlic and red pepper and sprinkle with salt. Remove from pan.
Add sausage to the skillet and cook until brown and crisp, then remove from heat. Combine onions, peppers and sausage back into the skillet, sprinkle with crushed red pepper and stir. Cook until everything is heated through again.
Remove potatoes and sprouts from onion and combine with sausage mixture to serve. It goes great with fried eggs too! Save leftovers and reheat in oven, microwave or skillet.
This is a hit at my house with my kids and it’s also a hit for me as it’s so quick to prepare. In fact, I prepare it the night before, and then pull the crockpot out of the refrigerator at 4:30am. Its ready to eat when I am. It’s a great medley of sweet potatoes, scrambled eggs, veggies, and bacon – all in one.
Healthy Crockpot Breakfast Casserole
by Coach Nancy
In a medium bowl, whisk together eggs, mustard, garlic salt, salt and pepper. Set aside.
Lightly grease the bottom of the crockpot. Place half the potatoes on the bottom. Layer with half the bacon, onion, bell peppers, and broccoli. Add the other half of the potatoes, then top with the rest of the veggies. Pour the egg mixture on top. Cover and cook for 4 hours on low. Serve it hot!
Quick tip: Riced sweet potatoes and broccoli can be used. Frozen pepper and onion make for a faster prep time as well.
Rock star Jennifer from Epsom sent this recipe along to me and I love it! Its a great, healthier spin on regular hash browns and you still get the same crisp and crunch. Here is the recipe from Jennifer...
Heat a dollop of butter or ghee in a skillet on medium high heat until it starts to brown. Add as much grated jicama as you want, spreading it out into a thin layer. Let the jicama fry uncovered so the moisture can escape. Fry for several minutes, flipping once in a while. As the jicama loses its moisture, it will start to get brown. When your jash browns have enough of a sear for your liking, season them liberally with salt and pepper and set them aside to keep warm.
Fry two eggs in some butter in your skillet, season them with salt & pepper, and serve them over the jashbrowns.
*Jennifer's notes: Very easy, I modified it from a cookbook called “Necessary Food”. Since the amount of jicama differs depending on the size, it’s hard to make an exact recipe. I don’t think there is a right or wrong way to doing it. Like I said, very easy! I was surprised at how easily jicama shredded and how much there is in one small one! I shredded the whole jicama. Since I didn’t want to eat it all today, I froze the rest. I also added garlic salt to the jicama along with the salt and pepper before freezing. Jashbrowns are very interesting, with a crunchy texture and just a little hint of sweetness. I can’t wait to serve this again.
I love adding a little bit of basil to this dish for an extra pop of flavor. Dean’s favorite way to make this is to cook it until the squash is golden brown.
Zucchini & Summer Squash Sauté
by Coach Nancy
Heat the coconut oil in a large skillet over medium heat. Add in the zucchini and summer squash. Sauté for 10 to 15 minutes. Add in the garlic and cook for another 3 to 5 minutes. Add salt and pepper to taste.
A lot of our recent recipes have been great side dishes, and this one is no exception. The seasonings give the eggplant great flavor and you're still able to get the crispiness of fries that everyone loves by baking them.
Baked Eggplant Fries
by Coach Nancy
Preheat oven to 450 degrees.
Slice the eggplant into fry shapes (no need to peel the eggplant).
Line a baking sheet with parchment paper. Stir together the almond meal, rosemary, thyme, paprika, and salt. In a separate shallow dish, stir together the egg and the olive oil.
Dip each eggplant fry into the egg mixture and then roll in the almond meal. Place on the parchment lined baking sheet. Bake for 20-25 minutes, turning them once. The fries will be done when crispy and browned. Serve right away.
Eat veggies. Eat them all the time.
No one denies the power of vegetables. They are a powerhouse of vitamins, minerals, and come loaded with fiber. But all this goodness comes without a high cost in calories. It’s a win-win that needs to be shouted out more.
Veggies are so good for you that you should be eating them at each meal. Why not set a goal for yourself? Depending on where you are at now, the final goal is to eat between 2 and 3 cups of veggies at each meal. Yep, that is between 6 to 9 cups by the end of the day. No fear if you aren’t there yet, that is what practice is all about. If you eat barely any veggies now, start with one cup at each meal or a total of 3 cups at the end of the day. Slowly increase from there.
The 1 2 3 Veggie Plan
A while ago I was coaching a group to eat more veggies. In fact, I had challenged them to eat veggies at every meal. Glen decided she would make her plan easy to remember and easy for her to follow. She called it the “1 2 3 Plan”. Here is what Glen did. She ate 1 serving of vegetables at breakfast, 2 servings of vegetables at lunch, and 3 more servings at supper. Here is a sample of her day in order to accomplish her 1 2 3 Plan:
At breakfast she made up omelet bars. These were easy for her to reheat before work and still get a meal including her veggies. 1 serving done and in the books.
For lunch she brought Chicken Veggie Pad Thai that she had for dinner the night before. Another 2 servings of veggies for Glen that day.
Finally at dinner, Glen had time to roast vegetables, make a side salad, and serve it alongside a rotisserie chicken that she picked up on the way home.
She did it. The 1 2 3 Veggie Plan.
Of course I wanted to challenge her a bit more after a few days of successfully being on the 1 2 3 plan. So we came up with the 1 2 3 4 Veggie Plan.
The 1 2 3 4 Veggie Plan: 1 vegetable at breakfast, 2 servings of vegetables at lunch, 3 more for dinner, and doing this 4 days each week.
Whether you are challenged with the 1 2 3 plan or increasing the stakes a bit by adding a timeline, eating your veggies will help you to better health.
To Your Best Health,