Category Archives for "Vegetables"

Homemade Pico de Gallo

Homemade Pico de Gallo
Recipe Type: Side Dishes
Author: Coach Nancy
This is something great to make early in the week, save in a Tupperware and have it readily available as a snack or ingredient for recipes.
Ingredients
  • 3-4 Vine Ripened Tomatoes, diced
  • 1 large red onion, diced
  • 3-4 Tablespoons of fresh grated Cilantro
  • Half a lemon or lime
  • Salt to taste
Instructions
  1. Mix all the ingredients except the lemon in a bowl.
  2. Squeeze just a little lemon or lime for a tart flavor and add salt to taste.
  3. Store in the refrigerator for later use.

 

Food Prep Friday – Roasted Vegetables

Food Prep Friday – Roasted Vegetables
Recipe Type: Roasted Vegetables
Author: Coach Nancy
Prep time:
Cook time:
Total time:
This is one of my favorite ways to prepare vegetables, especially frozen. my favorite is a mix of carrots, cauliflower, and broccoli. The low slow heat caramelizes the veggies, and leaves them melt in your mouth tasty. Way better than steaming! 🙂
Ingredients
  • Bag of frozen veggies
  • Olive Oil
  • Salt and Pepper.
Instructions
  1. Preheat the oven to 350 degrees.
  2. Spread out frozen veggies in a baking pan, drizzle with olive oil and salt and pepper to taste.
  3. After 30 minutes flip the veggies over with a spatula, then cook another 15-30 minutes to the desired degree of done.

 

Juicy Steak and Garlic Green Beans

 

Juicy Steak and Garlic Green Beans

Recipe Type: Main Dishes
Author: Coach Nancy
Ingredients
  • Steak:
  • 6-8 ounce of extra lean steak (Sirloin or Filet)
  • 1-2 cloves of fresh garlic
  • 1/2 teaspoon salt
  • Pepper to taste
  • Garlic Green Beans:
  • 4-5 Cloves of garlic, sliced
  • One bag of frozen green beans (fresh ones work too)
  • Peanut oil cooking spray
  • Salt to taste
Instructions
Steak:
  1. Preheat the oven on broiler setting.
  2. Mince garlic and rub onto both sides of the steak.
  3. Season with salt and pepper.
  4. Place on a broiler pan and into the oven.
  5. Check on the steak after 10 minutes.
  6. Once it is brown on one side, flip the steak.
  7. Check on the steak again after 5 minutes.
  8. Once it is brown and slightly crispy on that side, it is ready to serve.
  9. If you are particular about the level of doneness, you can check by cutting a little into the steak. This steak can also be cooked on a grill.
Garlic green beans:
  1. Spray a skillet on high heat with the peanut oil in a spray bottle.
  2. Sauté the green beans. This should take about 10 minutes. Make sure to move them around every 2 minutes or so to cook the beans evenly.
  3. After 8 minutes add the garlic, continue to cook until the beans are hot to the touch.
  4. Dash on some salt to taste

 

Caprese Salad

 

Caprese Salad
Recipe Type: Side Dishes
Author: Coach Nancy
Ingredients
  • 1 tomato
  • 2-4 ounces of fresh mozzarella
  • 1/4 Tbsp olive oil
  • 1 Tbsp balsamic vinegar
  • Dash of Italian Seasonings
  • Salt and Pepper to taste
Instructions
  1. Slice the tomato into 1/4 “ slices.
  2. Slice the mozzarella to match the amount of tomato slices you come up with.
  3. Place the slices of mozzarella on top of the tomato slices. T
  4. op each one with a basil leaf.
  5. Mix the other ingredients and pour over the tomatoes.

 

Spaghetti Squash

 

Spaghetti Squash
Recipe Type: Side Dishes
Author: Coach Nancy
There are several ways to cook a spaghetti squash. Pick your favorite or what ever fits in your time schedule for that day.
Ingredients
  • 1 Spaghetti Squash
Instructions
  1. Bake rind side up after cutting in half and cleaning out seeds. It will take 30 to 40 minutes at 375 F.
  2. Separate strands by running a fork through in the “from stem to stern” direction.
  3. Microwave the halves 6 to 8 minutes (let stand for a few minutes afterwards before using your fork to separate the strands) You can even microwave it whole but be sure to pierce it with a fork in several spots to avoid squash explosion. This will take 10 minutes on high.

 

Cauliflower Rice

 

Cauliflower Rice

Recipe Type: Side Dishes
Author: Coach Nancy
Ingredients
  • 1 head of fresh cauliflower
  • Salt to taste
Instructions
  1. Grate the fresh cauliflower. If you do not have a grater, you can chop it, but it will take a lot longer, so go ahead and buy one. It helps to cut the cauliflower into 3-4 large chunks so you can easily hold it as you grate.
  2. Take grated cauliflower and place in the microwave for 2-3 minutes depending on microwave. Do not add water as cauliflower retains plenty of it and will release moisture as it heats up.
  3. Once cooked, add salt to taste.
  4. This dish makes a great substitute for rice.

 

Vegetable Fettucine

 

 

Vegetable Fettucine

Recipe Type: Main Dishes
Author: Coach Nancy
Have a craving for pasta? Once you try this delicious way to get your fettucine fix without all the extra carbs you will never go back. Add some lean ground beef or turkey into the red sauce and you have a complete meal full of protein and healthy veggies, and it is absolutely delicious!
Ingredients
  • 4 yellow summer squash
  • 4 zucchini
  • 1-2 teaspoon peanut oil
Instructions
  1. Slice all the squash length-wise with a vegetable peeler except for the inner soft seedy area of each squash.
  2. Saute the veggie strips in a pan heated to medium and sprayed with peanut oil for about 3 minutes until soft.
  3. Serve with tomato sauce and freshly grated parmesan cheese.

 

Acorn Squash Soup with Roasted Kale Chips and Pine Nuts

 

Acorn Squash Soup with Roasted Kale Chips and Pine Nuts

Author: Coach Nancy
Serves: 4-6
As we head into the fall season here in New England there is nothing better than a bowl of soup on a crisp day. Simply wonderful!
Ingredients
  • 2 small-medium acorn squashes
  • 3-4 leaves kale, thick stems trimmed and chopped to 2-inch pieces
  • 2-3 tablespoons olive oil
  • 1 cup vegetable stock
  • 
1/2 cup whole milk or half-and-half
sprinkle of sea salt or coarse kosher salt
  • pinch of nutmeg (optional)
  • 1/2 cup pine nuts
  • salt and pepper to taste
Instructions
  1. Preheat oven to 400 degrees.
  2. Slice squash in half lengthwise. Scoop out seeds and discard or reserve for another use.
  3. Grease a baking tray with a tablespoon or two of the olive oil and place squashes cut side-down.
  4. Roast for about 30 minutes or until the squash is tender when poked (depending on size/shape of your squash). Let cool completely. Scoop out flesh from the skins and discard skin.
  5. Combine the squash with the vegetable stock and process with a hand blender or by transfering until smooth.
  6. Bring to a simmer in a medium pot and season with salt and pepper to taste, adding the optional nutmeg if desired.
  7. Once seasoning is correct, add the milk or half-and-half and heat through completely.

 

Roasted Brussels Sprouts

 

Roasted Brussels Sprouts

Recipe Type: Side Dishes
Author: Coach Nancy
This is my husbands favorite (read: only) way to prepare these vitamin packed and tender veggies. Cook a little longer if you like them crispy on the outside and tender on the inside.
Ingredients
  • 1 ½ pound Brussels sprouts, ends trimmed
  • 3 Tablespoon olive oil
  • 1 teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper
Instructions
  1. Preheat oven to 400 degrees.
  2. Place Brussels Sprouts, olive oil, salt, and pepper in a large sealable bag. Seal and shake to coat.
  3. Pour into a baking sheet and bake on center rack.
  4. Roast for 30-45 minutes, shaking pan every 5-7 minutes to prevent burning.
  5. The Brussels sprouts will be almost black, dark brown when done. Serve immediately.

 

Asian Slaw with Mango

 

Asian Slaw with Mango

Recipe Type: Side Dishes
Author: Coach Nancy/Debbie Watrous
This Asian Slaw recipe combines the tang of rice wine vinegar with the sweetness of mangoes, the slight zing of scallions, and the crunchiness of cabbage.
Ingredients
  • 2 cups shredded cabbage
  • 1/2 cup shredded carrots
  • 1 mango, not fully ripe
  • 3 medium scallions, chopped
  • 3 Tablespoon rice vinegar
  • 1/2 lime, juiced
  • 1 Tablespoon low sodium soy sauce (or tamari for gluten free)
  • 1 Tablespoon peanut oil
  • 1 teaspoon black and white sesame seeds
Instructions
  1. Dice the mango and then combine it with the cabbage, carrots, scallions. Toss together in a large bowl.
  2. Prepare the dressing by whisking together the rice vinegar, soy sauce, and lime juice; slowly whisk in the oil.
  3. Pour the dressing over the cabbage mixture and toss to coat. Let it sit at least 15-20 minutes to let the dressing soak in.
  4. Serve sprinkled with sesame seeds.
  5. If you wait until the next day to allow the flavors to marry this zesty salad tastes even better!

 

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