Category Archives for "Vegetables"

Garlic Roasted Cabbage

Garlic Roasted Cabbage
Recipe Type: Side Dishes
Author: Coach Nancy
Ingredients
  • 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
Instructions
  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!
Ingredients
  • 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
Instructions
  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
Ingredients
  • 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
Instructions
  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.
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.