Category Archives for "Vegetables"

Cauliflower Rice

This recipe has some great flavors and is a little spin on the basic cauliflower rice. You can always change up the ingredients to suit your taste or the meal it is going with. You can also add ground pork, ground turkey, shrimp, or chicken for a protein source.

Cauliflower Rice

by Coach Nancy

  • 1 head cauliflower, "riced"*
  • 2 tablespoons coconut oil
  • 2-3 carrots, chopped
  • 2 tablespoons chopped green onion
  • 2 cloves garlic, minced
  • 2 eggs, whisked
  • 3-4 tablespoons coconut aminos
  • Sea salt, to taste

In a large skillet, sauté the garlic in coconut oil over medium heat. Add in the carrots and a splash of water to prevent sticking and cook for 8 minutes, or until crisp-tender. Then add the green onion and egg, which will start to cook quickly.

Add in the cauliflower rice, along with coconut aminos and salt. Stir to combine and heat through, about 4-6 minutes.

Adjust the seasonings to taste, and then serve piping hot! 

*To ‘rice’ cauliflower, run it through a food processor using the grating blade. You can also hand grate the cauliflower if you enjoy a bit more messier approach.

Eat the Rainbow

I know what you are thinking. No, we are not going to talk about Skittles.

So, what does it mean to eat the rainbow?

Simply aim to eat as many “colorful foods” as you can throughout the day. Real food - think fruits and vegetables, not Skittles. Eat green, purple, red, yellow, blue.

Kind of sounds like advice for a child, right? That's good, it should be that simple!

Why is Color Important

Whenever you are about to eat a meal, look down at your plate and ask yourself, “where is the color here?”. You want to be able to easily spot 2-3 different colors every time you eat. This is an indication that you’re eating foods that contain many different nutrients, vitamins and antioxidants.

Nature has a very simple way of letting us know which foods are really healthy and full of nutrients - color.

Close your eyes for a second and try to visualize this: the strong blue/purple color of fresh blueberries, the deep red hue of tomatoes, the bright orange of carrots.

These colors indicate nutrient content and and also the presence of antioxidants, phytochemicals, and other free radical fighting ninjas which are important in slowing the aging process and helping our body deal with inflammation.

Think Lots of Colors

The different colors in fruits and vegetables indicate the different types of antioxidants. There are many types of helpful antioxidants, so you want to make sure you are exposing yourself to a variety by including different colors on your plate. You don’t want to consume only orange and red fruits and veggies while ignoring the greens and yellows. You want a wide variety.

Branch out, eat the rainbow.

Avoid White-and-Beige-Only Meals

A standard unhealthy diet is going to be made up of many white, brown, and beige foods. As you can tell, this means colors (antioxidants) are lacking. If you notice that a lot of the foods on your plate are white (potatoes, rice, cereal, bread, pasta), brown (beef, pork, sausages, heavy sauces) and beige (cheese, processed carbs, low quality chicken and turkey), then it’s time to add some color to your plate in the form of fruits and vegetables.

Remember, every single meal you consume should have noticeable colors in it. Aim to get 2-3 different colors into every meal and you will be on the right track. Once you get the hang of that, think about your day/week as a whole and figure out which colors you might be ignoring (Greens? Reds? Orange? purples?), then start adding more of those kinds in too.

To Your Best Health,
Coach Nancy

Chinese Long Green Beans

If you love garlic, these are for you. If you don't, just don't put it in there! The coconut aminos add a wonderful flavor all by themselves!

  • 1 Tablespoon coconut oil
  • ½ small onion, thinly sliced
  • 1 pound green beans cut into 3 inch lengths
  • 4 cloves garlic minced
  • ¼ cup water
  • 2 Tablespoons coconut aminos
  • 1 teaspoon cracked pepper

Heat oil in a large skillet. Add the onion and garlic and cook over moderately high heat, stirring occasionally, until browned. Add the green beans and stir fry until the beans are slightly softened and browned in spots. Add the water, cover, and cook over low heat until the water has evaporated and the beans are tender. Add the coconut aminos and pepper and cook for 1 more minute. Transfer to a platter and serve.

Roasted Carrots

Another super simple, yet delicious side dish to go with your choice of protein! Seriously, this can be added to any meal and you might just have have all the ingredients on hand to try it tonight.

Roasted Carrots

by Coach Nancy

  • 2 large bunches of carrots
  • ¼ cup ghee
  • ½ teaspoon cinnamon
  • ½ teaspoon allspice
  • ½ teaspoon sea salt
  • Dash of pepper

Preheat oven to 350 degrees. Wash, peel, and cut carrots into 1 inch sections. Lay flat on a baking pan or dish lined with parchment paper. Pour the ghee over the carrots. Add remaining ingredients and mix until carrots are fully coated. Bake for 1 hour. Enjoy!

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.