Category Archives for "Vegetables"

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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Shrimp is the New Saturday Night Special

Going out or ordering take out on Saturday has been a long time favorite of our family and many others. Dean and I have come to love this dish. While it is amazing, it is quick to make and very affordable. I did some comparisons of prices at the end of the recipe. Check it out. 

Saturday Night Special

1 pound medium shrimp (I use frozen)

salt to taste

3-4 garlic cloves or 1 Tablespoon garlic

2 Tablespoons olive oil

1 Tablespoon lemon juice

1 cup cherry tomatoes, cut in half

2 cup spinach

Heat a pan to medium heat. Add the olive oil and sauté the garlic until you see the edges begin to brown. As soon as the garlic starts to brown, add the shrimp, tomatoes, and spinach to the pan. Spread the shrimp out evenly to cook. Cook until shrimp turns pink and the spinach is very wilted.

Total cost for this meal,

$5 for the shrimp, remember I used the frozen

$.25 garlic, probably even less.

$1.50 for the cherry tomatoes. The package cost $2.98 but I didn’t use it all.

$ .75 for the spinach. I’m just guessing here. The package was huge and I only used 2 cups. After this meal I’ll still have the tomatoes and spinach to make a salad at another time. I used olive oil and lemon juice that I had in my cupboard and fridge already.

___________

$7.00 Total cost for this meal for two. It takes under 10 minutes to make too!

1 serving contains, 1 serving of protein, and 2 servings of vegetables.

Compare to a sub sandwich picked up at a convenient location

1 Large meatball sub $5

1 small bag of chips $1.19

That is $6.19 without tax for just one person. (potato chips are not a veggie)

Fresh Is Best With Vegetables But Then What?

We’ve always heard that “Fresh is Best”, and this is true when purchasing vegetables. Vegetables should be purchased in this order.

First Fresh

Always try to buy vegetables that are in season. Don’t be afraid to try some vegetables you’ve never heard of. Most people stick to their favorites and venturing out of the regular few scares them. There are over 150 different vegetables. Chose fresh from local farmer markets, farm stands, and co-ops whenever possible. Better yet grow your own.

Second Frozen

Vitamins in frozen vegetables are diminished but mineral are still packed into them. When vegetables are out of season resort to home grown frozen and then store bought packages. Remember to buy brands that do not add salt or sugar.

Third Canned

Canned vegetables are good in a pinch or an emergency. Try to use these as a last resort. Most canned vegetables have way too much salt and sugar added.

Summer is prime time to take advantage of many different veggies. One of my favorite ways to enjoy veggies in soup. Below you will find and easy Vegetable Soup Recipe. Onr of my other favorites in Acorn Squash Soup. Share your favorite veggies recipe with the us and don't forget to take a picture.

Vegetable Soup

2 Tablespoons avocado oil

1 onion, chopped

3-4 garlic cloves

2-3 large carrots, chopped

1 cup celery, chopped

1 28-ounce can whole peeled tomatoes, drained and cut up

6-8 cups vegetable and chicken broth

2 zucchini, chopped

1 teaspoon oregano

1 teaspoon basil

1 teaspoon chives

1 teaspoon marjoram

Salt to taste

4 cups kale, chopped

Sauté onion, garlic, carrots and celery in avocado oil until all vegetables are soft. Add tomatoes and vegetable and chicken broth. Simmer 15-20 minutes.

Add zucchini, spices, and kale and cook for 10 more minutes.

Stuffed Acorn Squash Recipe for Any Time of the Day

Fall is on its way. Soon you'll see many grocery stores, farmer markets, and CSA's with squash highlighting the shelves. This recipe is great as a side dish, as the main course, for breakfast, reheated at lunch, served to company, or at your family's table. 

Stuffed Acorn Squash Recipe

1 large acorn squash *

1 pound ground sausage

1 onion

1 apple, any variety

6 slices bacon

1Tablespoon fresh rosemary, chopped (or 1 teaspoon dried rosemary)

2 teaspoon dried thyme

2 teaspoon fennel seeds

1 teaspoon ground sage

1 teaspoon black pepper

½ teaspoon cinnamon

½ teaspoon sea salt

¼ teaspoon nutmeg

Preheat oven to 375ºF

Cut the squash in half and scoop the seeds out. Lay cut side down in a pan filled with ¼ inch of water. Cook until tender, approximately 45 minutes. Remove and allow to cool. **While the squash is baking, prepare the stuffing. Hint: You can always bake the squash or prepare the stuffing ahead of time. Then just combine and bake when you need it.

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Dice the apple and onion into medium-sized pieces. Slice the bacon into pieces.

In a large skillet over medium heat, brown the bacon. Add the onion and cook for 5-10 minutes until softened and translucent. Add the apples and cook for another 5-10 minutes. Remove the bacon, onion, and apple mixture to a large bowl.

In the same skillet over medium-high heat, brown the sausage. Add all spices and cook until fragrant, 2-3 minutes. Add into the same large bowl. Stir to combine.

When the squash is cool to the touch, use a spoon to scoop out some of the flesh and mix into the sausage. 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.

* I bake my squash whole in an oven at 350 for about an hour. Pierce the squash with a fork in several places first.

Coach Nancy’s Eggplant Parmesan

2 eggplant, pealed and sliced in 1/4 inch rounds

2 eggs, whipped in a bowl suitable to dip in

3 cups almond meal

2 Tablespoon dried parsley

1 teaspoon garlic powder

1 teaspoon onion powder

Coconut oil for pan

Mix almond meal, parsley, garlic and onion powder together in a bowl for dipping. Take an eggplant slice, dip both sides in egg then coat both sides with the almond meal mixture.

To Bake: Lay in a single layer in a 9x13 pan that is coated with coconut oil. Continue until all your eggplant is coated and in pan. Bake for an hour on 350.

To Fry: Heat 2 Tablespoons of coconut oil in a pan on medium high heat. Add in your slices of eggplant a few at a time in a single layer. Cook until golden brown about 4 minutes each side. Transfer to a plate until you can cook all the eggplant.​

Sauce:

I cooked two pounds of hamburger, mixed that with a jar of commercial spaghetti sauce. (I make my own but I found a great deal on some organic no sugar added sauce) Heat this until hot and pour over the baked eggplant. Enjoy

To make this a side dish instead of a main meal omit the hamburger.