Category Archives for "Main Dish"

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

Chicken Salad with Yogurt Ranch Dressing

Thank-you to superstar Becky for sharing her take on this tasty recipe with us. Make sure you check out her notes at the bottom!

Chicken Salad:
1 rotisserie chicken, pull off the meat and get rid of the rest OR (1 lb. cold cooked chicken, shredded or diced)
1 small red bell pepper, seeded and chopped
1 small red onion, chopped
1/3 seedless cucumber, chopped
2 celery stalks, thinly sliced
2 plum tomatoes, diced

Yogurt Dressing:
1/4 cup extra-virgin olive oil
1 clove garlic, finely chopped 
Juice of 1 lemon
1 tablespoon white wine vinegar
Salt and pepper
1 cup Greek yogurt
Small handful dill, parsley, and chives; finely chopped
Three dashes hot sauce or to taste

In a large bowl, combine the olive oil, garlic, lemon juice, and vinegar; season with salt and pepper.  Stir in the yogurt, herbs, and hot sauce.  Add the chicken, bell pepper, onion, cucumber, and celery; season with salt and pepper. Top the salad with the tomatoes. Serve on a bed of lettuce.

Notes from Becky:  This meal is super quick and easy to put together.
I used white vinegar (instead of the white wine vinegar) as that is what I had. 
I used Vidalia onion instead of the red onion.
I mixed the tomatoes in to the salad rather than putting them on the top. 
This makes a large amount. We got at least 6 servings—I guess it depends on 
how large of a chicken you start out with! 

And just to give credit where credit is due–she got the original recipe from the magazine “Every Day with Rachel Ray” August 2010 issue, pg. 103.

Enjoy this recipe.

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

Summer Barbecue for 4

From start to finish this meal screams summer barbecue. It's a favorite. Your family will love it, friends will ask for it. You'll be the talk of the town.  

Melon Strawberry Salad

4 cups Romaine Lettuce, chopped

1 small honey dew melon, cut into cubes

2 cups strawberries, sliced

1/2 medium cucumber, sliced

Fresh mint sprigs

Dressing:

1 cup plain yogurt

½ cucumber, peeled

lime rind

fresh mint sprigs (optional as garnish)

Arrange the lettuce in four, two – cup bowls. Place the cubed melon on the bed of lettuce along with the strawberries and cucumber slices.

To make the dressing add the yogurt, cucumber, mint leaves, and lime rind to a blender or food processor. Blend for 15 seconds until smooth.

Serve the salad with dressing and mint sprigs.

Ginger Chicken Strips

1 cup chicken broth

3 Tablespoon Pineapple juice

1 Tablespoon Dijon mustard

1 clove garlic, minced

2 Tablespoon fresh ginger, minced

1 teaspoon fresh sage, chopped

1 pound of boneless skinless chicken breast

Reduce chicken broth to a ¼ cup on medium high heat. Add the remaining ingredients except for the chicken and simmer for 5 minutes. Remove from heat and cool.

Place the chicken in the ginger marinade for 2 hours, up to overnight.

Preheat grill for 10 minutes on medium high. Grill the chicken for 4 minutes, turn and grill for another 4 minutes. Brushing with ginger glaze. Cook until juices run clear.

Quick Grilled Veggies

Zucchini, summer squash, red and green peppers, and portabella mushrooms cut into large chunks (you can use whatever veggies you have on hand)


1/4 cup olive oil


1/4 cup lemon juice


2 T chopped Basil


2 Cloves Garlic, minced

Mix oil, lemon juice, basic and garlic in small bowl. 
Cut up veggies.
 Pour marinade over veggies.
 Let sit 1 hour, mixing occasionally.
 Put on Skewers like Kabobs to grill. Cook on medium high heat on the grill until desired doneness.

Using skewers to do the veggies, works out really well. The veggies did not get all mushy like they tend to do in the foil packets, plus I could more easily see their progress as they cooked.

Summer Berry Delight

Topping:

2 cups fresh blueberries

2 Tablespoons honey or maple syrup

1 Tablespoons white wine vinegar

½ teaspoon grated lemon rind

2 Tablespoon lemon juice

Dessert Base:

1 ½ cup fresh raspberries

1 ½ cup fresh blackberries

2 peaches, peeled and cut into wedges

Combine all topping ingredients in saucepan, simmer covered over medium heat for 20 minutes. Cool.

Mix the fresh fruit and divide it among four bowls. Top with blueberry topping. Enjoy!

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

Tangerine Lime Salad Dressing

Tangerine Lime Salad Dressing:

1 Tablespoon olive oil

1 teaspoon balsamic vinegar

juice of half a tangerine

juice of half a lime

Mix the ingredients for the dressing. Whisk well, so the oil and juice mix properly and the dressing gets a little bit thicker.

Served best with this salad:

4 big handfuls of mixed salad greens

handful of olives, halved

5 sun-dried tomatoes, chopped-

(soaked if necessary)

Handful of nuts, roughly chopped (I used walnuts)


Toss the nuts, tomatoes and olives with the salad leaves and add the dressing. Mix well, preferably with your hands, make sure every leaf gets a good coating of dressing.

Simple but delicious. This salad will definitely be served a lot during barbecue season!

To Your Best Health,

Coach Nancy

Tacos with Purple Slaw

Three reasons to put this Taco Recipe on your menu plan.

  1. Vegetables. Eating more vegetables is one way to increase your nutritional intake while keeping the amount of calories you have to consume lower. Its a win/ win. 
  2. This taco recipe doesn't use a traditional taco shell. Instead it is paired with a crunchy cabbage slaw. No processed or floury foods in this meal.
  3. I have this 1/2 purple cabbage leftover from a meal I made the other night. I wasn't sure what I was going to do with it until I remembered this recipe. 


Taco with purple slaw

Purple Cabbage Slaw

3 cups purple cabbage, chopped

1 cup cucumber, chopped

1/3 cup purple onion, finely chopped

1/2 cup mango, diced

3 Tablespoon olive oil

2 Tablespoon balsamic vinegar

Cracked black pepper to taste

Mix all ingredients together in a large mixing bowl.

Taco Meat

1 pound ground beef

1 Tablespoon garlic powder

1/2 teaspoon black pepper

1 Tablespoon cumin

1 Tablespoon chili powder

1/4 cup green salsa

Brown meat, add seasoning and salsa, stir and eat on a lettuce leaf topped with the purple cabbage slaw, avocado, and fresh cilantro.

To Your Best Health,

Coach Nancy

Steak Bites Recipe

This is a great way to make a meal quickly. The cook time is fast as the meat is sliced thin. It takes a few minutes to prepare the marinade in the morning but then meal time later is quicker than you can imagine. 

1/3 cup olive oil

1/4 cup Worcestershire sauce

1/2 cup coconut aminos


1 teaspoon minced garlic


2 Tablespoons dried basil


1 Tablespoon dried parsley


1 teaspoon black pepper

1-1/2 pounds flat iron or top sirloin steak, cut in 1-inch pieces

Place all ingredients, except steak, in a large plastic Ziploc baggie. Mix to
combine. Place steak pieces in the bag, and seal. Shake gently to coat steak entirely in marinade. Place bag in refrigerator to marinate for at least 3 hours or as much as 24 hours. Heat a large skillet over medium-high heat until it’s very hot! Using a slotted spoon, remove steak from the marinade and place on the pan. Discard marinade. Stir fry steak according to your desired temperature. For medium, about 3 minutes per side. Serve warm and enjoy!

Why not serve this over Cauliflower Rice?  Or along side Simple Garden Tomatoes and Garlic Roasted Broccoli?

To Your Best Health,

Coach Nancy


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