Category Archives for "Vegetables"

Food Prep Friday – 5 Minute Tomato Sauce

Food Prep Friday – 5 Minute Tomato Sauce
Author: Coach Nancy
You don’t need to settle for sauce out of a jar. You can prepare this recipe and heat it while the veggie-tuccini is cooking!
  • 1 1/2 cups chopped tomato
  • 1/2 cup fresh basil
  • 2-3 Tbsp olive oil
  • 1 Tbsp fresh lemon juice
  • 3 sun-dried tomatoes
  • 2 crushed garlic cloves
  • salt & pepper to taste
  1. All ingredients go in the blender and blend until smooth. When you heat it up don’t boil, just simmer. If you don’t have fresh ingredients like the basil or lemon juice, just substitute 1-2 teaspoons of dried basil and bottled lemon juice. It’s about doing with what you have, so don’t be afraid to experiment.


Breakfast Salad

Breakfast Salad
Recipe Type: Breakfast
Author: Coach Nancy
What an energetic way to serve breakfast. When I have guests over, this makes a delicious brunch.
  • 1 pound pork breakfast sausage or bacon
  • 9 eggs, hard boiled
  • 3 cups cherry tomatoes, halved
  • ¼ cup red onion, chopped
  • 2 avocados, diced
  • ½ cup fresh cilantro (or parsley), chopped
  • ½ to 1 teaspoon salt
  • ¼ teaspoon black pepper
  • 2 lemons, juiced
  1. Roll the sausage into 1½ inch meatballs.
  2. Over high heat, cook and stir until brown on all sides and cooked through. Set aside to drain and cool.
  3. Peel the eggs and cut each into 8 pieces.
  4. Combine eggs, tomatoes, onion, avocado, meatballs, cilantro, salt, and pepper, and lemon juice into a large mixing bowl.
  5. Stir until the yolks and avocado become a little creamy.
  6. Spoon into bowl and enjoy! This will keep for 3 days in the refrigerator.


Food Prep Friday – Making It Easy

Two of my favorite foods, both because they are tasty and oh so versatile, are butternut and spaghetti squash.

But they are such a pain to cook, right? I mean for the butternut you have to peel it, dice it, put it in boiling water, cook it, mash it up, etc, etc, etc.

And spaghetti squash is almost as bad!

Well we all know that if it is a pain in the butt we are probably not going to do it, so I am here to make it easy!

To cook either one of these squashes, here’s all you have to do.

  1. Preheat the oven to 350 degrees.
  2. Poke a few holes through the skin of the squash with a fork.
  3. Put it on the middle oven rack for an hour.
  4. Take it out, cut it in half, and scoop the squash out with a spoon.

Boom you are done, it’s practically magic!

Stay tuned for some great recipes using the magic squash, coming to your inbox soon.


Broccoli with Butternut Sauce

Broccoli with Butternut Sauce
Recipe Type: Side Dishes
Author: Coach Nancy
This recipe caught my eye as I was flipping from web page to web page. The creaminess reminds me of foods my mom used to make for me as a kid. Of course, those foods weren’t as good for me as this one is. Its full of wonderful vitamins and minerals because it’s loaded with veggies.
  • 1 head of broccoli, cut into florets
  • ¼ cup walnuts
  • 1 cup butternut squash, diced
  • ¼ cup cashews, soaked for at least 1 hour
  • 1 teaspoon fresh lemon juice
  • ¼ cup water
  • ½–1 teaspoon fine-ground sea salt
  • 2 teaspoons coconut oil
  1. Preheat oven to 350 degrees.
  2. Soak cashews for 1 to 2 hours in a bowl filled with pure water, then drain. I know it is tempting to leave this step out, but don’t. It is important to the taste and texture. I usually soak them overnight or put them in water at breakfast and then they are set for dinner time.
  3. Scatter walnuts on parchment-lined baking sheet and sprinkle with a pinch or two of salt. Toast walnuts for 5 to 7 minutes. Remove from oven, give them a rough chop and set aside.
  4. While walnuts toast, steam butternut squash cubes for 7 to 10 minutes, or until soft and a fork can easily pierce a cube. Save steamer set up with water for broccoli.
  5. Blend together butternut squash, cashews, lemon juice, water, sea salt, and coconut oil until super smooth. Set aside.
  6. Cut florets from your head of broccoli. Steam broccoli for 3–5 minutes until vibrant green.
  7. Rinse out your steamer pot and transfer florets to the pot and heat to medium-high.
  8. Add sauce and stir together until warm, about 3 to 5 minutes.
  9. Serve warm topped with walnuts and enjoy!


Breadless Egg Sandwich

Breadless Egg Sandwich
Recipe Type: Breakfast
Author: Coach Nancy
This recipe is a great variation of your typical bacon, eggs, and veggies breakfast. The amount of bacon and veggies is up to you – no rules!
  • Bacon
  • Veggies of your choice
  • 3 eggs
  1. Cook the bacon and set aside.
  2. Cook the veggies of your choice (peppers, onions, and spinach is a good combo).
  3. Mix the 3 eggs as if you are making scrambled eggs; you can use a little water, too.
  4. Once the veggies are cooked, move them to the center of the pan and pour the eggs into the pan so that the eggs can form “edges”.
  5. Cook slowly on low. When the bottom of the eggs are cooked, put a cover on the pan so the top of the eggs cook.
  6. Once cooked, lift out of pan, cut into quarters, put the bacon in between the “slices” and enjoy!


Food Friday: “Forget the Pasta” Roast

“Forget the Pasta” Roast
Recipe Type: Main Dishes
Author: Coach Nancy
When we decide what we are fixing for dinner, many of us first think of what bread, pasta, or rice to center the meal around. Forget the pasta! Center your meal around protein instead! Protein is a necessary component to a healthy diet. It’s packed with the building blocks your body needs to repair, recover, and build itself strong. This delightful meal is centered around the roast. Before it is even cooked, it looks grand (as you can see). A side salad served alongside this roast is all that’s needed to complete the meal.
  • 4 cloves garlic, minced
  • 1 tablespoon dried rosemary, crushed
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • 1 beef tri-tip roast (2 to 3 pounds)
  • 4½ teaspoons olive oil
  • Red onion, cut into 1-inch pieces
  • Baby carrots
  • 2 medium yellow peppers, cut into 1-inch pieces
  • 1 large sweet onion, cut into 1-inch slices
  • Fresh parsley
  • Bay leaf
  1. Preheat oven to 425°.
  2. Combine the garlic, rosemary, salt, and pepper; set aside 4 teaspoons of this mixture.
  3. Rub the remaining mixture over roast and place in a shallow roasting pan.
  4. In a small bowl, whisk reserved herb mixture with oil.
  5. In a large resealable plastic bag, combine the red onion, carrots, yellow peppers and sweet onion; add oil mixture. Seal bag and toss to coat.
  6. Arrange vegetables around roast. Add fresh parsley and a bay leaf to pan.
  7. Bake uncovered at for 30 to 60 minutes or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium 160°; well-done 170°).
  8. Transfer roast and vegetables to a warm serving platter. Let stand for 10-15 minutes before slicing.


Slow Cooker Coq Au Vin

Slow Cooker Coq Au Vin
Recipe Type: Main Dishes
Author: Coach Nancy
  • 4 large chicken breasts
  • 1 cup fresh button mushrooms
  • ½ pound carrots, peeled and cut into chunky pieces, about 1 inch
  • 4 celery stalks, cut into chunky pieces, about 1 inch
  • ½ pound shallots, peeled
  • 3 ounces bacon, chopped
  • 1½ tablespoons fresh parsley, plus extra for serving
  • 2 cloves garlic, minced or pressed
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • 1/8 teaspoon black pepper
  • ½ teaspoon salt
  • 1 large tomato, finely chopped
  • 1 tablespoon white wine vinegar
  • 1½ cups chicken broth
  • 1 tablespoon olive oil
  1. In a large Dutch oven, cook the bacon until crisp. Remove the bacon with a slotted spoon and set aside.
  2. In the same pan, working in batches, brown the chicken.
  3. Transfer the browned chicken, cooked bacon and the rest of ingredients to the slow cooker.
  4. Set the slow cooker on high setting, cover and cook until the chicken is fork-tender, about 2 hours.
  5. Using a slotted spoon, transfer chicken, mushrooms, carrots, celery and onions to a platter, discarding the bay leaf. Cover to keep warm.
  6. Pour a little of the broth over chicken and vegetables, sprinkle with chopped fresh parsley and serve.


Garlic Roasted Cabbage

Garlic Roasted Cabbage
Recipe Type: Side Dishes
Author: Coach Nancy
  • 1 big green cabbage, cut into 1″ thick slices
  • 3 tablespoons extra-virgin olive oil or melted ghee
  • 5 large garlic cloves, minced
  • Sea salt and freshly ground black pepper, to taste
  1. Preheat your oven to 400 F.
  2. Brush both sides of each cabbage slice with the olive oil or ghee.
  3. Spread the garlic evenly on each side of the cabbage slices, and season them to taste with salt and pepper.
  4. Roast in your oven for 20 minutes; then turn the slices over and roast them again for another 20 minutes or until the edges are crispy.


Food Prep Friday: Cauliflower Rice

Food Prep Friday: Cauliflower Rice
Author: Coach Nancy
“Ricing” cauliflower is super-easy and a great way to lower calories and carbs. Cauliflower rice serves as great base for your favorite comfort foods, and is also great “stand-alone”. Give it a try!
  • 1/2 head cauliflower, grated (I run it through a food processor until a “rice” like consistency
  • 1/4 cup chicken stock
  • 2 Tbsp olive oil
  1. Heat 1-2 Tablespoons of olive oil in a large pan and start to sauté the grated cauliflower over medium heat.
  2. Add the chicken stock.
  3. Continue sautéing, stirring, until the cauliflower is al dente.
  4. Don’t cook it too long or the cauliflower will turn to mush. I estimate this takes 5-7 minutes, but just taste it as you go and pull it off the heat when it’s done.