Category Archives for "Breakfast"

Coach Nancy’s Breakfast “Potatoes”

These Breakfast “Potatoes" are a great low-carb alternative to starchy potatoes. Turnips have a very similar taste and texture so you'll never know the difference.

1 large turnip, peeled and diced

1/4 onion, diced

3 slices bacon

1/2 teaspoon each of paprika, garlic powder, salt, and pepper

1 green onion, sliced, for garnish

Add the turnips, onions, bacon, and spices to a pan that has been heated to medium high heat. Cook 10-15 minutes stirring occasionally. Cook until the bacon is crispy and the turnip is soft. Top with green onion before serving.

Add an egg or two and voila, breakfast is served.

Shhhh……The first time I made this, I didn’t tell the kids I used turnip. They never asked so I never told.

To your Best Health,

Coach Nancy

Angel Food Frosting for Strawberries

I've got to tell you that this was a creation by Coach Dean. He is a magnificent chef. He has this sense of ingredients that will work well together. He whipped up a batch of this for an event we hosted and BAM- instant success. 

UMP Angel Food Frosting 

1/2 cup of plain Greek yogurt

2 scoops of Angel food UMP powder

Whip the two together in a mixing bowl. This is key for light fluffy. Enjoy as a dip for strawberries or your other favorite fruit. Make fruit kabobs for a party and serve this dip alongside.

If you have doubters among those you love, that healthy food has to taste horrible- give them just enough of this to sample. They'll come to you begging for more.

To your best health,

Coach Nancy


Apple Leek Breakfast Sausage

Breakfast without eggs or serve it with a side of eggs. Being creative with each meal is all up to you and this recipe certainly will add another ACE to your hand. 

Apple Leek Breakfast Sausage

4-5 thick-cut strips of smoked bacon

3/4 cup chopped leeks only the white part

1 medium apple, cored and quartered (no need to peel)

1 tablespoon fresh or dried rosemary

2 tablespoon fresh chopped sage leaves (or 2 teaspoon of dried)

1/2 tablespoon fresh lemon juice or apple cider vinegar

1/2 teaspoon ground black pepper

1 – 2 teaspoons sea salt, to taste

1/4 teaspoon ground cloves

a dash of cayenne powder

2 pounds ground pork

Put all of the ingredients except for the pork into your food processor, and whiz until everything is pretty finely chopped. You may need to scrape down the sides once or twice, so you don’t have any long strands of leeks.

Once it’s all evenly chopped up, add the ground pork, and just pulse for a couple of seconds until it looks like it’s all mixed well— if you go too long, it makes the texture too crumbly.

Form them into little patties, and lay them out on a large baking sheet. Now you have the choice to make them now or freeze them for later.

To freeze the patties, leave them on the baking pan for a couple of hours In the freezer. Take the frozen patties off of the baking sheet and store them. When you’re ready for a great breakfast, just pull some out of the freezer and cook them in a slightly oiled skillet. (You can also bake them in the oven at 350º F for 30 minutes)

These are delicious. Don't take my word for it though. Let me know what you think.

To Your Best Health,

Coach Nancy


Banana Nut Porridge

This is one of my favorite breakfast meals because its creamy and filling. It helps me to last until my next meal. I hope you'll enjoy it too.

Banana Nut Porridge

1/2 cup raw cashews

1/2 cup raw almonds

1/2 cup raw pecans

1 very ripe banana (makes it easier to digest plus adds a little more sweetness)

2 cup coconut milk

2 teaspoons cinnamon

Dash of sea salt for soaking water


Place the nuts in a large bowl and sprinkle the sea salt over them. Fill the bowl with filtered water so the nuts are covered by at least 1 inch of water. Cover and soak overnight.

Drain the nuts and rinse 2 or 3 times, until the water runs clear.

Add the drained nuts to a food processor or high-speed blender. Blend the nuts with the banana, coconut milk, and cinnamon until smooth.

Divide it into bowls and microwave for 40 seconds or put all of the porridge in a pot on the stove and heat over medium-high heat for 5 minutes.

Serve with raisins, chopped nuts, and an extra splash of milk if desired.

To Your Best Health,

Coach Nancy




Turn Down the Speed

...........Turn the Speed down to your advantage.

To many of us rush here and there. The western diet of fast food, pour from a can or out of a box, heat and serve, grab and go is slowly killing us. Lets slow ourselves down and eat to regain our health.  

  1. Eat slowly and mindfully. Pay attention. Breathe.
  2. Make food that looks beautiful and smells good. Taste it as if you were at a wine tasting event.
  3. Share mealtime with others. A bonus would be to eat in a relaxing environment.
  4. Eat whole foods. Notice the different textures, temperatures, and tastes.  
  5. Get plenty of protein, along with healthy fats and beautiful colorful veggies.
  6. Include fermented foods such as sauerkraut and kimchi to keep the intestinal bacteria happy and healthy.
  7. Stay active. Our bodies work best when we move.
  8. Relax. Recover and de-stress. Get at least 7 hours of sleep.

Slow yourself down, It does YOUR body good.

To Your Best Health,

Coach Nancy

Three Rules for Eating on Vacation

Here are my three rules to easy eating while on vacation. (Thank you Michael Pollan for the fantastic ideas in your book “Food Rules”- Great read for anyone!)

Eat foods that you can visualize in their raw state. If I’m not able to identify where a particular food came from, I’m going to avoid it. At restaurants that means avoiding foods covered in goop and sauces. Where does that cheese like substance come from anyway? Fried food? Not happening. I don’t know what is in the coating or what they fry it in (not to mention the fat and calories). That leaves me with very few choices, so I’ll probably starve, right? No way! Think of all the grilled items, vegetables, fruits, fish, eggs and more I can have. There are thousands of varieties of vegetables and fruit alone. Open your mind and mouth to new possibilities!

Eat foods that spoil quickly. If a food like substance can stay on the shelf for years it is probably very low in nutrients. If a rodent will not even go after it, do we really want to put it in our mouth?

Eat foods your grandmother (great-grandmother?) would recognize. I love my grandmother; she was a wonderful cook. But I’m sure if she looked at a Go-Gurt she’d have no idea what to do with it. What about Spam, Velveeta, or powdered drink mixes? She did her cooking with items readily found in her area, that she grew herself, or my grandfather fished or hunted. She didn’t have a whole lot shipped from other countries, or items found out of season in her area. I’m going to imagine sitting at her table each time I eat.

So that’s my plan when I go on my next trip.  I’m going to eat fresh foods that are easy to recognize (before and after they are cooked). I’m finding foods that my grandmother would enjoy.

That’s not so hard, is it?

To Your Best Health,

Coach Nancy

Breakfast Anyone can Fix

Breakfast doesn't have to be complicated or even fixed that morning. Try these two recipes for a quick but beautiful meal. 

Oatmeal in a Jar

¼ cup uncooked old fashioned rolled oats

2 Tablespoons of water

½ cup Greek yogurt

1-1/2 teaspoon chia seeds

¼ cup blueberries (or enough to fill jar)

In a half pint (1 cup) jar, add oats, water, yogurt, and chia seeds. Put lid on jar and shake until well combined. Remove lid, add blueberries and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled. Serves 1

Variations: Strawberries and Cream: substitute strawberries and a dash of vanilla in place of the blueberries.

Apples and Cinnamon: add 2 Tablespoons applesauce and a dash of cinnamon

Coach Nancy’s Easy Breakfast Sundae

Frozen mixed berries thawed

½ cup plain yogurt

6 walnuts

Layer the fruit with the yogurt and top with the walnuts. This is beautiful served in a glass sundae cup. The fruits can be varied to what you have on hand. Serves 1

Enjoy these and send over a picture of your results.

To Your Best Health,

Coach Nancy


Butternut Squash Breakfast


Serves 5-6

2 cups butternut squash, cubed

2 tablespoons butter or ghee

1 pound breakfast sausage

1 tablespoon minced sage + extra sage leaves for garnish

10 eggs, whisked

salt and pepper. to taste

Preheat oven to 400 degrees F. Grease an 8x8 baking dish. Line baking sheet with parchment paper. Toss butternut squash in butter and sprinkle with salt. Place in oven to bake for 20-25 minutes, until soft and browned. Reduce oven temperature to 350 degrees F.

Cook breakfast sausage in medium saute pan over medium heat. Break breakfast sausage into small pieces and cook until no pink remains.

Whisk together eggs then add in breakfast sausage, butternut squash, minced sage along with salt and pepper. Pour mixture into greased baking dish, top with extra sage leaves, then place in an oven for 30-40 minutes, until it is baked through. 

Quick tip: Buy frozen butternut squash that is already cut up into cubes. No need to worry about a sharp knife slipping with such an awkward shaped vegetable. 

Changing Your Child’s Diet


Many moms want to eat healthy and they want their kids to eat healthy too but how do you get a ten year old to choose healthy eating? How do get them to crave foods that will not harm their bodies? How do you go from Fruit Loops and Pop Tarts to Baby Carrots and Fresh Fruit?

There is hope. In the process of changing children’s diets, you must remember that they are probably not as excited about this new way of eating as you are, yet they do respond much more quickly to diet change than adults. Remember you can’t change anyone overnight. Here are a few points to keep in mind if you don’t want to face a food battle each day.

  1. Set an example, the old motto “ children do as I say” does not work well unless they can also “do as you do”. They are aware even if you think they are not watching.
  2. Sit your child down and explain to them on their level what a good diet and bad diet can do. Let them know about diabetes, how TV commercials seldom advertise healthy foods, and what different types of food do once they are in your body.
  3. Make mealtime a positive time for the family. Let them fix part of the meal, talk about fun activities at the table. This is not the time to go over the note sent home from the teacher. Why not let them choose a meal each week?
  4. Try to make your meals as colorful as possible.
  5. Try one new recipe each week. This will gradually give you a large variety of meals to prepare. This can also add to the fun. Monday night could be designated “Mom’s new meal night”. How about letting each child pick a recipe out to try each week?
  6. Encourage your children to eat salad. You can add many different types of veggies into the salads and offer a wide variety of salad dressings.
  7. Most children love bread. Try to replace most of the bread in your children’s diet.  This might be the one area you tackle before making a main dish that is all-natural and healthy. Instead of serving bread try Cauliflower Rice, quinoa, spaghetti squash, or mashed cauliflower.
  8. Variety is the key to a balanced diet. It is more important to have a variety of foods eaten at one meal than quantity.

Change happens little by little and inch by inch. Changing one or two things in your family’s diet each month will evoke less resistance than emptying out the cupboards of everything familiar and replacing them with foods your kids don’t recognize.

To Your Best Health and Your Family's Health,

Coach Nancy


Are You Too Hungry?

Have you ever been too hungry? Like over the top, watch out hungry? 

I know I have. 

What do you during those times? 

Sad to say, I usually don't make the best choices when I am that hungry. If I'm at home, I usually pack my plate too high but eat it all anyway because I just couldn't stop. If I'm out and about....... watch out sugary treats......

This week, I did make better choices. I'm proud of myself. So besides telling us what you do when you get TOO hungry, let us know what you are proud of yourself for.

 What is your body saying to you right now? The clock is saying noon, but my body is saying I'm still all set. No need for me to pick up the fork to eat yet. I'm not hungry yet. 

How cool is that?

I had this shake for breakfast today at 8am. Its held off my hunger for 4 hours. Eating foods that will keep you full longer will help you manage your hunger. You'll soon be a Master at hunger management.

1/2 cup decaf coffee
1 1/2 cup of water
2 scoops of chocolate Ultimate Muscle Protein (UMP) powder
6 Tablespoons of flax meal (flax seed ground up in blender as I mixed the shake)
2 Tablespoons of coconut flour

Blended up and yummy

What are you going to eat in order to keep you satisfied longer?

To your best health,

Coach Nancy


1 2 3 5