Category Archives for "Vegetables"

Stuffed Butternut Squash for Breakfast

This recipe can make a great meal anytime, but its my favorite for breakfast. Once the squash is stuffed, I just sliced it and serve it alongside eggs. Another tip: I bake my squash whole at 350 degrees for about an hour. Just pierce the squash with a fork a few times before it goes into the oven. Its so much easier to slice in half this way!

Stuffed Butternut Squash

by Coach Nancy

  • 1 large butternut squash
  • 1 pound ground sausage
  • 1 onion
  • 1 apple
  • 1 tablespoon fresh rosemary (or 1 teaspoon dried rosemary)
  • 2 teaspoons dried thyme
  • 2 teaspoons fennel seeds
  • 1 teaspoon ground sage
  • 1 teaspoon black pepper
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon nutmeg

Preheat oven to 375 degrees.

Cut the squash in half and scoop the seeds out. Lay cut side down in a pan filled with 1/4 inch of water. Cook until tender, approximately 45 minutes. Remove and allow to cool. (Or you can use my way of cooking the squash in the description above 🙂 ).

While the squash is baking, prepare the stuffing. Hint: You can always do this step ahead of time.

Dice the apple and onion into medium-sized pieces. In a skillet over medium-high heat, brown the sausage. Add the onion and cook for 5-10 minutes until soft and translucent. Add the apples and cook for another 5-10 minutes. Add all spices and cook until fragrant, about 2-3 minutes.

When the squash is cool to the touch, use a spoon to scoop out some of the flesh and mix into the sausage mixture. Use a spoon to fill the squash boats. Return the squash to the oven and bake another 15 minutes at 375ºF until everything is heated through.

Sweet Potato Veggie Patties

These patties are such a versatile, healthy recipe. They can be eaten for breakfast, as an appetizer or snack, or as a side dish with your lunch or dinner. So many delicious options!

Sweet Potato Veggie Patties

by Coach Nancy

  • 1 cup grated sweet potato
  • 1 cup grated squash
  • 1 cup grated zucchini
  • 4 eggs
  • 4 tablespoons almond flour
  • Sea salt
  • Cayenne pepper
  • Nutmeg
  • Coconut oil, for cooking

Mix grated veggies together and either pat with a paper towel, or wrap in a paper towel, and squeeze excess moisture out. Add eggs, almond flour, and spices, to taste. Mix thoroughly then form into patties. Heat coconut oil in a skillet over medium high heat. Place patties in skillet and cook until browned on one side, then flip and cook until second side is browned.

Roasted Butternut Squash

Simple. Easy. Delicious. This recipe is all of those things. You really can't get much simpler than this, and it tastes wonderful as well. Enjoy this as a side dish with your next meal.

Roasted Butternut Squash

by Coach Nancy

  • 1 butternut squash
  • Olive oil

Preheat oven to 350 degrees. Cut butternut squash in half and scoop out the seeds. Slice the squash into ½ moon or ¼ moon shapes, about ½ inch thick, depending on the size of your squash. Add these to a pan and drizzle with olive oil. Bake for an hour or until soft. Eat and enjoy.

Psst. You don't have to peel the squash. The skin is edible. I promise.

Make Your Own Eggbeaters

Breakfast for most of us is a rush rush occasion. Often grabbing just a few bites of food if at all. I'm fortunate enough to have time to eat with my kids each morning, but that doesn't mean I have all the time in the world to cook breakfast. Kathy, Ski Erg World Champion, taught me this quick tip. She makes her own eggbeaters. What a great idea to get those veggies and protein in one dish quickly.

Make Your Own Eggbeaters

by Coach Nancy

  • 6 eggs
  • 1/2 cup onion
  • 1/2 cup red and green pepper

Blend until thoroughly mixed in a blender. Store in glass mason jar for 2-3 days. Shake before using.

Variations:

Any vegetable will work instead of the onion and peppers. Try adding these options in the blender: 2-3 stalks asparagus, ½ cup broccoli, or mushrooms. After blending, you can add: ½ cup salsa, ¼ cup green onions, and also experiment with different spices.

Stuffed Mushrooms & Antipasto Sausage Skewers

Now is the time of year with holiday party after holiday party with friends, family, and at work. Appetizers are endless at these parties, and sometimes it can be hard to find healthy options. Fear no more - you can bring these appetizers and know you'll still be eating well!

Stuffed Mushrooms

by Coach Nancy

  • 1 teaspoon olive oil
  • 4 portabella mushrooms
  • 1 small white onion, chopped
  • 1 pinch nutmeg
  • 1 pinch black pepper
  • 1/4 cup vegetable stock
  • 2 cloves garlic, finely diced
  • 1 cup feta cheese
  • Parmesan cheese

Preheat oven to 375 degrees. Remove ribbing in mushrooms, cut ribbing and stems off mushrooms. Add oil to a sauté pan. Sauté onions, diced mushrooms, nutmeg, and pepper in the veggie stock, then add garlic until aromatic. Add the feta cheese and stir to combine. Stuff mushrooms with mixture, sprinkle with a bit of Parmesan cheese, and drizzle with olive oil. Bake for 10 minutes. Cut each portabella mushroom into quarters to serve.

Antipasto Sausage Skewers

by Coach Nancy

  • 1 12-ounce jar roasted red peppers, drained, rinsed and cut into 1-inch pieces
  • 2/3 cup sun-dried tomatoes, cut into 1-inch pieces if large
  • 1 14-ounce can artichoke hearts, drained and quartered
  • 12 ounces fully cooked Italian-style sausage, cut in one inch pieces
  • 1/2 cup lightly packed fresh basil leaves

Heat a nonstick skillet over medium heat. Add the sausage; cook, turning 2 or 3 times, until warmed through and browned, about 8 minutes. Thread 1 small or ½ large basil leaf onto a small wooden skewer. Add a piece of roasted red pepper, sun-dried tomato, artichoke and sausage, arranging them on the skewer so that it can stand up on the sausage end. Repeat with the remaining ingredients to make about two-dozen skewers.

Roasted Asparagus

A simple yet delicious way to get your veggies in! It's super easy to whip up and makes a great side.

Roasted Asparagus

by Coach Nancy

  • 1 bunch asparagus
  • 1-2 tablespoons coconut oil, melted
  • Sea salt and black pepper, to taste

Preheat your oven to 375 degrees.

Rinse asparagus under cold water. Grab asparagus spears near the tip with one hand and near the base with the other hand. Bend ends together until spears naturally snap. Discard the bottom portions.

Toss asparagus with coconut oil, then sprinkle with salt and pepper. Lay asparagus on a backing sheet covered with parchment paper. Bake for 12-15 minutes, or until asparagus is tender.

Brussels Sprouts & Mushrooms with Fried Eggs

With a busy holiday weekend coming up, a special breakfast might be already in the works with family visiting. This is a great recipe to spruce up a holiday brunch. Not having family or friends visiting? I wouldn't let that stop you from making a meal that makes you feel like you are on vacation.

Brussels Sprouts & Mushrooms with Fried Eggs

by Coach Nancy

  • 2 tablespoons coconut oil
  • 1/2 cup chopped onion
  • 4 cups Brussels sprouts, halved
  • 1 pint baby bella mushrooms, smaller ones halved and larger ones quartered
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 clove garlic, minced
  • 3 tablespoons vegetable stock or water
  • 4 eggs, or more if desired
  • 1/4 cup walnuts, toasted and coarsely chopped

In a saute pan over medium heat, add coconut oil, onion, and Brussels sprouts and cook for 5 minutes. Add mushrooms, salt, and pepper and cook for 12 more minutes, stirring frequently.

Meanwhile, toast the walnuts in a dry skillet over medium heat on another burner for 3 to 5 minutes. Stir frequently, until golden and fragrant. Remove from pan and allow to cool. Once cool enough to handle, coarsely chop, then set aside.

Add the minced garlic to the Brussels sprouts and mushroom mixture. Cook for 30 seconds longer, then add the vegetable stock. Cook for 3 minutes or until the stock has evaporated.

Form four spaces between the vegetables. Add an egg to each space. Reduce heat to low and cook for 5 to 8 minutes or until the eggs are cooked through. Remove from heat.

Sprinkle walnuts over the dish and serve. Enjoy!

Get Fit NH’s Fall Beef Stew

Get Fit NH's Fall Beef Stew

by Coach Nancy

I love this recipe because it brings all the beauty of fall and its colors to the stove. It also makes the kitchen smell fantastic. You'll hardly be able to wait to eat it once you smell it cooking!

  • 2 pounds stew meat
  • 32 oz beef stock
  • 2 large carrots, choppe
  • 1 medium onion, chopped
  • 2 cups Brussels sprouts, cut into halves
  • 1 large sweet potato, chopped
  • 2 tablespoons Adobo seasoning (it's a mix of garlic, onion, pepper, oregano, bay, turmeric, and sea salt)

Place all ingredients in a large pot and cook on low for 2 to 3 hours. Better yet, place all ingredients in a crock pot in the order they are listed and cook on low for 8 hours. Yummy!

 

Pumpkin Shepherd’s Pie

Pumpkin Shepherds Pie
Recipe Type: Main Dishes
Author: Coach Nancy
The recipe is sent in by rock star Sara. Sara plans each week’s meals. When I saw this recipe on her plan, I just needed to know the recipe. Here’s what Sara said: “The pumpkin shepherd’s pie is yummy–it’s adapted from The Fresh 20 cookbook. Jason and I (and the kids) get a good dinner plus a good sized lunch out of it.”
Ingredients
  • 1 tablespoon coconut oil
  • ½ medium onion, rough chopped
  • 3 garlic cloves, minced
  • 1 inch piece of ginger, grated
  • 2 medium carrots, peeled and chopped
  • ½ teaspoon cumin
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon paprika
  • 1 lb ground turkey or ground beef
  • 2 cups baby spinach
  • 3 large egg whites
  • 2 cups roasted pumpkin
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon salt
Instructions
  1. Preheat oven to 350.
  2. Heat oil in medium skillet over medium-high heat.
  3. Add onion, garlic, ginger, and carrots, and sauté until slightly browned, about 5 minutes.
  4. Season with cumin, salt, pepper, and paprika.
  5. Add meat and brown.
  6. Toss in baby spinach to wilt, and transfer to a greased 8×8 inch baking dish.
  7. Using a handheld mixer, whisk egg whites in a large bowl until stiff.
  8. In a medium bowl, combine the pumpkin with the cayenne and salt.
  9. Fold the egg whites into the pumpkin, then spread the topping over the filling.
  10. Bake for 20 minutes until golden on top.
Notes
*Chef Sara’s notes: I made the topping with the eggs the first time, but haven’t since. They make it nice and light and fluffy on top, but even without them it still tastes good. Also, I use various types of winter squash in place of the pumpkin all the time, and I probably use closer to 3 cups.

 

Taco Stuffed Squash & Spanish Cauliflower Rice

Taco Stuffed Summer Squash Boats
Recipe Type: Main Dishes
Author: Coach Nancy
Sara from Epsom sent the recipe along to me and it was fabulous! Try it with the Spanish Cauliflower Rice below for a Mexican inspired meal.
Ingredients
  • 4 medium summer squash, cut in half lengthwise
  • 1 pound cooked chicken
  • 2 cups spinach
  • 1 teaspoon chili powder
  • ½ teaspoon cumin
  • ½ teaspoon oregano
  • ½ teaspoon salt
  • ½ onion, chopped fine
  • ½ green pepper, chopped fine
  • 4 ounce can tomato sauce
  • ¼ cup water
  • ½ cup scallions or cilantro for topping
  • ½ cup salsa
Instructions
  1. Preheat oven to 400 degrees.
  2. On bottom of large baking dish, arrange squash face up.
  3. In a pan, add chicken, spinach, spices, onion, pepper, tomato sauce, and water, and stir to combine. Simmer 5-10 minutes.
  4. Fill each squash boat with chicken mixture. Cover with foil and bake 45 minutes or until squash is soft.
  5. Garnish and serve with salsa.

 

Spanish Cauliflower Rice
Recipe Type: Side Dishes
Author: Coach Nancy
Kirk from Concord sent me this recipe and it pairs perfectly with the Taco Stuffed Summer Squash Boats.
Ingredients
  • 4 cups “riced” cauliflower
  • 1 teaspoon coconut oil
  • ½ medium onion, finely diced
  • 2 medium plum tomatoes, diced small
  • 1 jalapeno, seeds & membrane removed, minced (or jarred jalapenos)
  • 2 cloves garlic, minced
  • 2 tablespoons tomato paste
  • ½ teaspoon cumin
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon cayenne pepper
  • 1 teaspoon kosher salt
  • Freshly ground black pepper
  • Chopped cilantro
Instructions
  1. Heat the oil in a large skillet over medium high heat. When hot, add the onions and jalapeno and sauté until just tender, about 2-3 minutes.
  2. Add the cumin, paprika and cayenne pepper, and cook until fragrant, about 2 minutes.
  3. Add the garlic, tomatoes, and cauliflower, and sauté until the cauliflower is just tender, about 2 minutes.
  4. Add the tomato paste, salt and pepper. Stir to evenly coat the vegetables and cook for 1 minute or until heated through.
  5. Garnish with chopped cilantro.

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