Category Archives for "Recipes"

Summer Coleslaw

Everyone knows we should be eating more vegetables. I love coleslaw and since it is packed with raw veggies, its quick and easy to make. During the summer coleslaw is a crunchy side dish that can take on the personality of the main course.  The recipe below is the base to many versions of coleslaw I serve up at our house. Its great as is or add in slices of granny smith apples or red kidney beans or use avocados as your mayo instead of the homemade recipe below. 

Summer Coleslaw

32 ounces or a very Large bag of chopped coleslaw mix (about 16 cups). You can also chop a head of cabbage very fine, plus ¼ head of purple cabbage and shred 2 carrots but, I like to save time and buy it already done.

½ cup mayonnaise

1 Tablespoon vinegar

½ teaspoon celery seed

½ teaspoon salt

Mix this all together and chill before eating.


Homemade Mayo

1 egg

½ teaspoon dry mustard

½ teaspoon salt

2 Tablespoon lemon juice

1 ¼ cup light olive oil

Place egg, dry mustard, salt, and lemon juice in the blender. Add /14 cup of olive oil and whirl until well mixed.

SLOWLY incorporate the remaining olive oil. Drizzle it in with as small a stream as possible. You’ll hear it start to emulsify. Don’t rush this. Be Patient. Continue to blend until all the oil is incorporated and your mayo is light and fluffy. (Do not use extra virgin olive oil. I’ve tried this, it is not a good choice at any time. Trust me on this.

Whichever way you serve this coleslaw dish, tell me how those around you enjoyed it.

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




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


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

Taco Blend Recipe

This mixture of spices approximates what you might buy in a package. It tastes just as good and you eliminate the unwholesome ingredients in the store bought variety.

Depending on your taste you can use as much or as little as you like.  I usually make 4 times this much so I have it ready when I need it.

                    1 tablespoon chili powder

                    1/4 teaspoon garlic powder

                    1/4 teaspoon onion powder

                    1/4 teaspoon crushed red pepper flakes

                    1/4 teaspoon dried oregano

                    1/2 teaspoon paprika

                    1 1/2 teaspoons ground cumin

                    1 teaspoon sea salt

                    1 teaspoon black pepper

In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.

To Your Best Health,

Coach Nancy


Taco Salad fixed by Amy, age 11.

Simple Recipe to Make Your Own Turkey Sausage

A few weeks ago I needed turkey sausage for a meal I was making. I went to three stores and I couldn't find turkey sausage anywhere. Well I did find it in one store but it was loaded with sugar and was meant to be used as breakfast sausage. Luckily this recipe quickly turns ground turkey into turkey sausage with the herbs and spices it contains.

Turkey Sausage

2 teaspoons fresh thyme leaves, chopped

2 teaspoons dried sage

½ teaspoon kosher salt

1 teaspoon cracked black pepper

¼ teaspoon ground cayenne pepper

1 pound lean ground turkey

In a medium bowl, combine ingredients except for the olive oil, mix well. Cover and refrigerate for 8 to 24 hours. When ready to cook, heat olive oil on medium-high heat. Add turkey mixture and cook, breaking into chunks with a wooden spoon until well browned and cooked through, about 8 to 10 minutes.

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

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


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

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