Category Archives for "Vegetables"

Beets and Beans – A Delicious Summer Salad

This recipe is really excellent. I love roasted beets. They are sweeter making them this way than any other way of cooking beets. Combining them with a crisp green beans and a tangy vinegar dressing is superb. As a kid I would have turned my nose up at this. I'm glad I've expanded my horizons to include these onto my plate. I'm grateful my mom didn't give up trying to find a way to get me to taste them.

Beets and Beans 

1 thinly sliced red onion

1/4 teaspoon salt

pinch of fresh ground pepper

1 Tablespoon cider vinegar

1 pound green beans, trimmed

1 large beet

Scrub and quarter beet; wrap in foil and roast at 450 for about 30 minutes until tender. Place onion in a bowl, cover with boiling water, let stand 15 minutes.

Blanch green beans in boiling water for about 3-4 minutes.; plunge into cold water. Drain onions, toss with salt, pepper and vinegar; set aside. Skin and slice cooled beets.

For the Dressing. 

Whisk together:

1/2 teaspoon sea salt

1/8 teaspoon cayenne

1 small clove garlic, crushed

1 Tablespoon Dijon mustard

2 Tablespoon fresh lemon juice

2 Tablespoon Extra Virgin Olive Oil

Now: drain onions and squeeze dry. Toss half with beets, other half with beans. Arrange the beets and beans on a serving platter--very lovely, the contrast!--Pour dressing over veggies, let stand 15 minutes before serving.

To make this a complete meal, I like to make Perfectly Simple Salmon.

To turn this into a salad: lay the beets and beans on top of a bed of baby spinach. Top with the rest of the dressing. ​

Perfectly Simple Recipes

Simple and Easy are two ingredients that aren't listed in a recipe but should be. How many of us look through recipes, find the one that looks the best, has ingredients we like, only to find out we have to keep on looking because it is too complicated. Worse yet, you don't have the specific tool or not sure how to make the cuts needed. Salmon tastes great any time of year. But I love it even more because it taste great with just a few seasonings. 

Perfectly Simple Salmon

2 ½ pounds of salmon. Preferably skinless

1 Tablespoon olive oil

salt and pepper

Heat your oven to 425 degrees. Place the salmon on parchment paper and drizzle with olive oil. Season with salt and pepper. Roast salmon until just cooked. (It will be opaque). Probably 8-10 minutes.

Need a side dish that will go with just about anything? Need one that you can whip together quickly without a whole lot of prep time? I use the chopped cabbage mix sold in stores for coleslaw for this recipe to save me even more time. 

The Perfect Side Dish

This recipe is great with salmon or pork, steak or chicken. It really is the perfect side dish.

1 Tablespoon coconut oil

1.5 pounds cabbage (a mix of red and green is ideal);

1 large apple;

1 thinly sliced onion;

1 red chili, finely chopped;

1 Tablespoon chopped thyme or 1 teaspoon dried

1 Tablespoon apple cider vinegar;

2/3 cup chopped almonds;

Chop the cabbage finely and dry with a towel. Core and slice the apple. Stir-fry the apple for a minute in coconut oil until it just barely starts to soften. Remove the apple from the wok and set aside. Reheat the wok and stir-fry the onion for another minute with a little bit more cooking fat. Add the cabbage and stir-fry for another 3 minutes. Return the apple slices, add the thyme and cider vinegar and cover to steam for a minute. Add the almonds and stir well. Serve and enjoy!

Mix and match these recipes to different meals. Reheat a main dish but make "The Perfect Side Dish" to spruce it up. Try it with Golden Crusted Pork Loin




Kohlrabi Fries – Setting a Vegetable Trend

I love fries, who doesn’t? I’m always in search of unusual vegetables. While Kohlrabi is well known overseas it doesn’t seem to get recognition here in the USA. Its in the cabbage family and can be eaten raw or cooked. Its jam packed with vitamins and minerals.

Lets bring out the goodness of Kohlrabi to those in New England so that it can spread across the country. Just think you could be setting the next trend.

Kohlrabi Fries

4 medium kohlrabi (small or medium-sized have the best flavor)

2 Tablespoons coconut oil

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

1/2 teaspoon salt

1/2 teaspoon paprika

Heat oven to 475°. Peel the kohlrabi. Slice into desired sized fries or wedges. In a large bowl, mix the kohlrabi with the other ingredients, until well coated. Place kohlrabi in a single layer on an ungreased pan. Bake for 15 minutes, or until they are as crisp as you like your fries to be.

Vary the spices and you’ll vary your fries:

Chili powder, paprika and cumin give it a spicy kick

Thyme, onion, and garlic powder will compliment grilled chicken well. 

Salt and Pepper​ seems too simple but it allows the kohlrabi to shine best. 

These fries are delightful served with Avocado Chicken BurgersSweet Potato Sliders, or Lime Chili Chicken Wings

​If you would like to see a video of making Kohlrabi Fries check it out here

Pad Thai Chicken

This is one of my favorite meals to load up on veggies all in one dish. Its yummy piping hot or just warm which makes it great in the middle of winter or the heat of summer. I've also substituted green beans for the snap peas. I think I will try a version with broccoli too.  Watch this recipe being made: click here

Paleo Pad Thai

Grilled chicken thigh or breast, diced (serving size for 2)

2 cups cooked spaghetti squash

1 cup snap peas, slivered

½ onion, sliced thin

2 eggs

1 Tbsp coconut aminos

Cooking fat of your choice

2 batches sunshine sauce

Heat about 1 tablespoon of cooking fat in a pan over medium-high heat. Sauté the onion and snap peas until crispy-tender. Not too long! Then set aside.

Heat a little more cooking fat in the pan. Pour in one egg and let it spread out into pancake. Mix the raw eggs with the coconut aminos. Cook the eggs in a flat sheet until they are set and beginning to brown, then flip to slightly brown the other side. Cut the eggs into strips then set aside.

Heat a little more cooking fat in the pan. Add the spaghetti squash, peas and onions, eggs and chicken. Stir fry until heated through. Add the sunshine sauce and stir fry until everything is mixed well and heated through.

Top with any or all of these:

Chopped cashews, almonds or sunflower seeds

Chopped scallions

Chopped cilantro

A squeeze of lime juice

Sunshine Sauce

2 Tablespoons Sunbutter

2 Tablespoons lime juice

½ clove garlic, crushed

½ teaspoon chili-garlic paste

1 teaspoon coconut aminos

Dried or fresh grate ginger to taste

2 Tablespoons water, if needed

Blend all ingredients together in a food processor or blender, except water. If desired, slowly add water until the sauce reaches your desired thickness.

Spicy Zucchini Fritters

Zucchini Fritters

​"These little gems are a favorite around our house. While they take a bit of time, they are not difficult to make. Besides they are well worth it."

5 medium zucchini, shredded (4 cups) with box grater or food processor

2 teaspoons sea salt

1/4 cup coconut flour 

1 egg, beaten

1/2 teaspoon baking soda

1/4 teaspoon cayenne pepper, optional (but yummy) and 1 teaspoon black pepper

coconut oil for cooking

Shred zucchini and put into large bowl. Sprinkle with the sea salt and toss well. Walk away for 10 min. Scoop up a generous handful of zucchini and squeeze the living daylights out of them. You want the zucchini dry - nobody likes soggy fritters.

Place in a different bowl. Add flour, egg, pepper, and baking soda. Stir to combine. Heat a large skillet over med-high heat. Melt a spoonful of oil or ghee in the pan. Pack a 1/4 cup of zucchini mixture out onto the pan and flatten until you get a patty.

Cook several patties at a time for 3-5 min or until brown. Cool on a cooling rack so they don't get soggy.

Taking time to be Grateful: "I'm glad for summer because gardens abound with summer squash. I'm thankful that whether my garden produces or not, I have great gardener friends with magical green thumbs that can grow just about anything. I am thankful for friends that send me recipes like this one. I've used this recipe over and over."

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!