Category Archives for "Fruit"

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


Watermelon Pops

“If you do something remarkable, something new and something important, not everyone will understand it (at first). Your work is for someone, not everyone.

Unless you're surrounded only by someones, you will almost certainly encounter everyone. And when you do, they will jeer.

That's how you'll know you might be onto something.” Seth Godin

Can I challenge you to be someone who doesn’t need to please everyone with their food choices? I know people will think I am different, maybe even say I am weird. I simply no longer can let it bother me. I have made the choice to work hard at nutrition in order to help myself and my family be as healthy as possible. Those choices have led me to be labeled “a little on the nutty side”

I recently was asked to bring cookies to an award night for a program my kids are a part of. Everyone was asked to bring cookies. Of course because of allergies we couldn’t bring cookies with certain ingredients in it. I respect that. But I am that crazy person. I am that weirdo. I am the one if I carried cookies in that night would be met with, “Wow, I am surprised you made those.” or “I didn’t know you even knew what cookies were.”

I didn’t give them a chance, I carried in a monster platter of strawberries and grapes. I still got razzed a bit but you know what I saw? It surprised even Dean and I. We watched several kids forego cookies for fruit. (I had politely asked beforehand if that would be okay, I didn’t want to be rude to those in charge) I believe that is the key to being that weirdo in public. Be polite but also make something everyone will enjoy eating.

Fruit  or veggie K- Bobs are always a hit with the kids and adults.

 Another favorite summer treat for my kids is Watermelon Pops.

Watermelon Pops

4 cups diced seedless watermelon

Store bought popsicle containers

2 Tablespoon raspberries or blueberries, optional

Put watermelon in your blender and mix until smooth consistency. Pour the watermelon mixture in your popsicle containers. For color add a few berries into each pop, cover and freeze for several hours.

Super easy and fun to make. Kids love them!

(Be the weirdo!)

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


Amy’s Summer Pops

My youngest daughter loves making these and sharing with her friends on a hot summer day.

  • 1/4 of a watermelon, or 8 cups diced watermelon
  • 15-20 blueberries
  • Popsicle molds

Place watermelon in a blender and blend until texture of applesauce. This takes about 10 seconds. Pour watermelon into freezer molds and then add 3-5 blueberries per pop.

Freeze and enjoy!

Watermelon Salad with Balsamic Dressing

This salad will get you ready for the warmer weather. It's the perfect dish for a summer barbecue. It's excellent with grilled shrimp or chicken, and you can also place this salad on top of lettuce greens.

Watermelon Salad with Balsamic Dressing

by Coach Nancy

  • 1/4 cup balsamic vinegar
  • 1/2 cup olive oil
  • 1 tablespoon Dijon mustard
  • 1 clove of garlic, minced
  • Salt and pepper, to taste
  • 1 medium seedless watermelon, cubed
  • 1/2 red onion, thinly sliced
  • 3/4 cup fresh mint, chopped
  • Black pepper, to taste

In a small mixing bowl, whisk together vinegar, olive oil, mustard, and garlic. Season with salt and pepper and set aside. Refrigerate until ready to serve.

Spread two-thirds of the watermelon on a serving platter. Top with red onion and mint, then season with pepper. Pour dressing over salad and garnish with remaining watermelon cubes.

Eat the Rainbow

I know what you are thinking. No, we are not going to talk about Skittles.

So, what does it mean to eat the rainbow?

Simply aim to eat as many “colorful foods” as you can throughout the day. Real food - think fruits and vegetables, not Skittles. Eat green, purple, red, yellow, blue.

Kind of sounds like advice for a child, right? That's good, it should be that simple!

Why is Color Important

Whenever you are about to eat a meal, look down at your plate and ask yourself, “where is the color here?”. You want to be able to easily spot 2-3 different colors every time you eat. This is an indication that you’re eating foods that contain many different nutrients, vitamins and antioxidants.

Nature has a very simple way of letting us know which foods are really healthy and full of nutrients - color.

Close your eyes for a second and try to visualize this: the strong blue/purple color of fresh blueberries, the deep red hue of tomatoes, the bright orange of carrots.

These colors indicate nutrient content and and also the presence of antioxidants, phytochemicals, and other free radical fighting ninjas which are important in slowing the aging process and helping our body deal with inflammation.

Think Lots of Colors

The different colors in fruits and vegetables indicate the different types of antioxidants. There are many types of helpful antioxidants, so you want to make sure you are exposing yourself to a variety by including different colors on your plate. You don’t want to consume only orange and red fruits and veggies while ignoring the greens and yellows. You want a wide variety.

Branch out, eat the rainbow.

Avoid White-and-Beige-Only Meals

A standard unhealthy diet is going to be made up of many white, brown, and beige foods. As you can tell, this means colors (antioxidants) are lacking. If you notice that a lot of the foods on your plate are white (potatoes, rice, cereal, bread, pasta), brown (beef, pork, sausages, heavy sauces) and beige (cheese, processed carbs, low quality chicken and turkey), then it’s time to add some color to your plate in the form of fruits and vegetables.

Remember, every single meal you consume should have noticeable colors in it. Aim to get 2-3 different colors into every meal and you will be on the right track. Once you get the hang of that, think about your day/week as a whole and figure out which colors you might be ignoring (Greens? Reds? Orange? purples?), then start adding more of those kinds in too.

To Your Best Health,
Coach Nancy

Strawberries on a Stick

Check out this recipe that makes a great appetizer or fun snack! My friend Helen sent this recipe she created for her son. They are delicious, fun to make, and look delightful.

Strawberries on a Stick

by Coach Nancy

  • 1 pound of strawberries, washed and hulled
  • 1/2 cup Greek yogurt
  • 1 scoop vanilla protein powder
  • 1/4 cup chopped nuts (peanuts, almonds, cashews, pecans, or a mix of them all)
  • Lollipop sticks or bamboo skewers

Combine the yogurt and the protein powder in a bowl. Insert a lollipop stick or skewer into each strawberry. Frost each strawberry in the yogurt mixture, then roll in the nuts. Lay each frosted strawberry on parchment paper on a cookie sheet. Place in the freezer for 1-2 hours.

You can try this with smaller berries as well, like raspberries. Instead of a "nut cluster", you make a "berry cluster" with nuts sprinkled on the outside.

Peach Melba Sundaes

 

Peach Melba Sundaes

Recipe Type: Dessert
Author: Coach Nancy
Serves: 5
No need to feel guilty with these satisfying sundaes. This summer I took our own home grown peaches (frozen is a great option) and ran through through the blender until the consistency of baby food and used it to swirl into this frozen treat – Give it a try!
Ingredients
  • 1 cup half and half
  • 4 cups ice
  • 3 scoops vanilla UMP
  • 1/4 teaspoon vanilla
  • Raspberries
Instructions
  1. Blend all ingredients in a powerful blender. In a clear cup layer 1 tablespoon of blended peaches, 1 scoop of the ice cream, add another tablespoon of peaches, and top with a few raspberries.