Category Archives for "Main Dish"

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


Grilling Season Marinades

Grilling season is one of my favorite times of the year. I love the taste that a grill adds to the food but I also enjoy the ease of cleanup. Its a win/win in my book. 

Marinade For  Chicken

2 TBSP avocado or olive oil

1 lime - the zest and juice

2 TBSP fresh cilantro - chopped and more for garnish

1/4 teaspoon each: salt and pepper

2 pounds chicken breast

First make the marinade for your chicken. In a large Ziploc, combine your avocado or olive oil, lime zest and juice, chopped cilantro, salt, and pepper. Add in your chicken and refrigerate for at least 6 hours, or up to 24 hours.

Marinade For Beef

1 teaspoon freshly grated ginger
1/8 cup coconut aminos
1 TBSP sesame oil
1 clove garlic, minced
1/2 teaspoon red pepper flakes

1 lb. flank steak, cut against the grain into thin strips

Mix together ingredients for marinade, and pour over the sliced beef. Refrigerate for at least 6 hours, or up to 24 hours.

Enjoy the flavors these marinades add to your next meal. Send me your favorite marinade blend.

To Your Best Health,

Coach Nancy

Spaghetti Sauce that’s Easy

Its proven that to eat a healthier diet (and who doesn't want to do that?) you need to prepare more foods at home. But it doesn't have to be hard. This is an easy recipe to help get you started in the right direction. 

Spaghetti Sauce

1 pound ground beef

(can you ground chicken, turkey or pork)

1 large onion, chopped

1-2 clove garlic, minced

1 teaspoon sea salt

1 teaspoon oregano

1 teaspoon basil

½  teaspoon marjoram

¼ rosemary leaves

1 bay leaf

16-24 ounces tomato sauce

Brown ground beef, onion, and garlic. When the beef is no longer pink, drain excess fat. Stir in remaining ingredients. Simmer, stirring occasionally for 1 hour.

We serve this spaghetti sauce over Vegetable Fettuccini or cooked spaghetti squash.

To your best health,

Coach Nancy


Homemade Ketchup

“Help I forgot to buy ketchup and dinner is going to be ready in 15 minutes.”

Imagine me watching my hamburgers cooking and going to the fridge to realize I was missing a crucial ingredient – ketchup. My family enjoys ‘Naked Hamburgers’ as a staple at dinner time. (Naked Hamburgers are burgers served without a bun.)  

I thought about using salsa and calling them Mexican burgers or laying a bit of pasta sauce under the burger and laying a slice of avocado and piece of basil on top for Italian burgers. I just wasn’t feeling the love so I did what all of us would do, I made my own ketchup. It was fast and my family loved the fresh taste this ketchup offers.

Homemade Ketchup

4 chopped pitted dates

1 6 -ounce can tomato paste

1 14 - ounce can diced tomatoes

2 tablespoons apple cider vinegar

1/2 cup broth or water, add this in little at a time

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon salt

1/2 teaspoon cayenne pepper

Blend all ingredients together in a food processor or blender. Store in mason jars or similar jars in the fridge for 2-3 weeks.

Give it a try and let me know what you think.

To Your Best Health,

Coach Nancy

Tips for Eating Out

Going out to a restaurant can be difficult. Last time I went I found 4 items on the menu, that could easily be adjusted. Each of those I needed to substitute an item or ask the server not to bring out something but I walked away totally satisfied.

It can be done.

My Tips to you:

Be prepared when eating out: Look over the menu before you go. Decide before you go. Foods look and smell tempting so don't let your will power be put to the test.

Ask the server not to leave the bread on the table or not to leave you the appetizer plate.

Soups just like casseroles will have added hidden things like sugars in them.

Look for menu items that have no sauce or glaze. But you can also ask the server not to add that to your dish.

Order meats that are grilled.

Instead of rice or a potato many restaurants will double your portion size of veggies without additional cost.

When ordering a salad ask for the croutons, cheese, or crispy pita strips to be left off as well as the salad dressing. I have found many places that will bring out a bottle of olive oil and vinegar so you can pour your own on. But when all else fails, ask to have a few lemon slices brought out. Squeezed lemon on your salad is fantastic!

If you are not sure of the ingredient list – ask

If available, you can request the special allergy menus, too, which usually include gluten-free, dairy-free, wheat-free, soy-free, etc. options...

Be over - the - top kind when asking for special requests or substitutions, your server will appreciate it and will more than likely help you out even more.

More tips from those who frequent restaurants? Let us know where you eat and what you get.

To Your Best Health,

Coach Nancy


Kitchen Sink Soup

Its been snowing quite a bit lately and I have been in the mood for soup more than usual this winter. This recipe is a favorite because it makes such a large batch of soup, but also because it uses up just about anything I have in my fridge. Bonus is my kids love it.

Kitchen Sink Soup

3 pounds ground beef

3-4 cups chicken broth

3-4 cups water (or more if needed – less if you want yours more “stew like”)

2 cups diced tomatoes

1 large sweet potato, diced

6 carrots, chopped

1 yellow bell pepper, chopped

5 celery stalks, chopped

2-3 cups shredded green cabbage

3 small shallots, finely diced (about 1/2 cup)

3-4 garlic cloves, minced

2-3 teaspoons ground cumin

1-2 teaspoons coriander

2 teaspoons chili powder

1-2 tablespoons dried basil

About 1/4 cup fresh cilantro leaves, chopped

Sea salt and black pepper to taste

In a large soup pot add the sweet potatoes, carrots, chicken broth, and water and bring to a boil

In a separate large pot or skillet, brown the 3 pounds of ground beef, and season with a little bit of salt and pepper, and set aside. You can also use ground chicken, turkey, or lamb.

After the soup pot comes to a boil, add the shallots, garlic, diced tomatoes, celery, and bell pepper and let simmer for about 10 minutes.

Add the browned ground beef and shredded cabbage and continue to simmer until the potatoes and carrots are tender.

Season with all of the spices. Taste, and add more seasoning if desired.

Stir in the fresh cilantro and serve.

*Tips: Garnish with more fresh cilantro if desired, diced green onions, minced jalapeños and more shredded green cabbage. With your leftovers, eat a bowl of soup for breakfast topped with fried or poached egg!

To Your Best Health,

Coach Nancy


Avocado Cauliflower Toast

Eating PPW, protein, produce and water, doesn't mean you're eating broccoli, chicken, and salad at every single meal. This recipe is a great way to enjoy, a healthy protein, a wonderful fat, and a great tasting vegetable for breakfast. 

Avocado Cauliflower Toast

1/2 head cauliflower, or use 2 cups fresh or frozen riced cauliflower

3 eggs, divided

kosher salt

extra-virgin olive oil

1 avocado, peeled and pitted

Juice of 1 lemon

pinch red chili flakes

Grate cauliflower on a box grater. Transfer to a large bowl and mix with 1 egg and a large pinch of salt.

In a large skillet over medium heat, heat olive oil. Add 2 big scoops of cauliflower mixture to pan and shape into a round patty. Repeat to make a second patty. Let cook until golden brown, about 5 minutes, then carefully flip. Cook 3 more minutes. Transfer to a plate.

In same skillet, fry remaining 2 eggs and set aside.

In a small bowl, mash avocado with lemon juice. Season with salt. Spread on top of cauliflower “toast.” Sprinkle with red chili flakes. Top each with a fried egg. Serve immediately.

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


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