Category Archives for "Vegetables"

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.


Stuffed Acorn Squash Recipe

Stuffed Acorn Squash Recipe
Recipe Type: Main Dishes
Author: Coach Nancy
  • 1 large acorn squash
  • 1 pound ground sausage
  • 1 onion
  • 1 apple, any variety
  • 6 slices bacon
  • 1 tablespoon 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
  1. Preheat oven to 375 degrees.
  2. 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.
  3. While the squash is baking, prepare the stuffing (hint: you can always do this part ahead of time).
  4. Dice the apple and onion into medium-sized pieces. Slice the bacon into pieces.
  5. 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.
  6. Remove the bacon, onion, and apple mixture to a large bowl.
  7. 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.
  8. 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 with sausage mixture.
  9. Return the squash to the oven and bake another 15 minutes until everything is heated through.


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.
  • 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
  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! 🙂
  • Bag of frozen veggies
  • Olive Oil
  • Salt and Pepper.
  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.