Category Archives for "Salads"

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


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

Hot And Sour Peanut Dressing

This is one of those recipes that the sound of it, makes your mouth water. I love peanut dressings and I'm always on the look out for my next favorite one. This is a Hunan recipe sent to me from a dear friend in Boston. To serve it, create a base of your favorite salad greens, add shredded chicken, thin-sliced cucumbers, shredded or matchstick carrots, and any other crunchy veggies you like (I've also served it on a bed of zucchini noodles). You can make it fiery hot or tone it down.

2+ Tbs. crunchy peanut butter (or more, if     you like things peanutty as I do)                      
2 Tbs. coconut aminos
4 Tbs. vinegar (I use rice vinegar but white vinegar would do, as well)
1 tsp. hot red pepper oil (can omit this if you don't have any, which I often don't)
1 tsp. hot red pepper powder (I use Cayenne)
1/2 tsp. black pepper
1 Tbs. sesame oil
1 Tbs. olive oil
1 Tbs. finely minced fresh ginger
1 Tbs. finely minced fresh garlic
1 Tbs. finely minced scallions
1 tsp. hot or Dijon mustard
3/4 to 1 cup chicken broth (I use less so dressing is thicker)

Mix all ingredients together. Shake or blend. Keeps well in the fridge. Note: I let each person pour on their own dressing on their own serving. If you drench a bowlful of salad with it, it loses its flavor and punch.

To Your Best Health,

Coach Nancy

Asian Slaw

Deb from Concord loves to experiment with new recipes. She received this one from a friend out west. This Asian Slaw recipe combines the tang of rice wine vinegar with the sweetness of mangoes, the slight zing of scallions, and the crunchiness of cabbage.

  • 2 cups shredded cabbage
  • 1/2 cup shredded carrots
  • 3 medium scallions, chopped
  • 1 mango, not fully ripe, diced
  • 3 tablespoons rice vinegar
  • 1/2 lime, juiced
  • 1 tablespoon low sodium soy sauce (or tamari for gluten free)
  • 1 tablespoon peanut oil
  • 1 teaspoon black and white sesame seeds

Combine the cabbage, carrots, scallions, and mango. Toss together in a large bowl. Prepare the dressing by whisking together the rice vinegar, lime juice, and soy sauce. Slowly whisk in the peanut oil. Pour the dressing over the cabbage mixture and toss to coat. Let it sit at least 15-20 minutes to let the dressing soak in. Serve sprinkled with sesame seeds.

I made this and my family loved it too. I grilled up some chicken and used this as a side dish. It was even better the next day.

Enjoy great food that is great for you,
Coach Nancy

S3 Party Recipes

Our S3 reveal party was a wonderful time of celebrating all the work and effort that went into 39 days of focusing on nutrition. It is all about the food. Food should be enjoyed. With these recipes, you can jump start your way to better health.

Omelet Muffins

  • 20 eggs, scrambled
  • 1 pound ground pork breakfast sausage
  • Veggies of choice - see the variations below.

Grease 13x9 inch pan with coconut oil.

Onion Pepper Mushroom Omelet –
Use all frozen veggies, add those to the pan first, next add sausage and mix gently, pour eggs on top and bake about an hour or until set.

Onion Pepper and Spinach Omelet –
Use all frozen veggies, then add sausage pour on eggs last and bake until set.

Onion Mixed Peppers Broccoli Omelet –
Love those frozen veggies – one bag of each, add in sausage and pour eggs over. Bake for about an hour.

Onion Mixed Peppers Asparagus Omelet –
Add all the veggies to the pan, then add sausage and pour eggs over it all. Bake for about an hour.

Want to make a smaller batch?

  • Coconut oil or paper muffin liners
  • 8 eggs
  • 1/8 cup water
  • 1/2 lb chicken or sausage, cooked and cut or crumbled into small pieces
  • 2 cups diced vegetables (1 red bell pepper, 1/4 lb asparagus or broccoli and 1/2 yellow onion is a great combo, but use whatever is on hand)
  • 1/4 tsp salt
  • 1/8 tsp ground pepper

Preheat oven to 350 degrees. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1" of water, so they do not scorch while baking.

Beat the eggs in a bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add. Pour mixture into the muffin cups. Bake for 18-20 minutes.

Chicken Salad with Cucumber & Melon

  • Cooked chicken, chopped (your portion size)
  • ½ cup diced cantaloupe or honeydew melon
  • ½ cup finely chopped cucumber
  • ½ cup finely chopped tomato
  • 2 tablespoons lime juice
  • 1½ teaspoons orange juice
  • 2 teaspoons light olive oil
  • 1 tablespoon cilantro
  • Pinch of pepper

Combine lime juice, orange juice, olive oil, cilantro and pepper in a jar. Shake to combine. Mix everything else into a large bowl. Drizzle with dressing and toss ingredients to coat everything.

You can also find the Breakfast Salad recipe right here!

Introducing You to Jicama

Did you know that I am not normal? And maybe you aren’t either!

And I mean that in a good way.

I’m not normal in the sense that I want to be the best version of the healthiest me I can be. I am constantly looking for ways to challenge myself to become better.

Sadly, that's not normal.

Most people just coast through life not wanting to put in the time or effort to be the best.

Unfortunately, most people coast through life accepting their health as unchangeable. They do what is typical in our society - eat too much, sit too long, go for the easy way out.

I enjoy physical activity! I prep food every week. I care what goes into my body. And I'm guessing but I probably eat more than the average person when it comes to vegetables.

I don't have any hard data on this, but just by talking with hundreds of people, I would guess the average person consumes less than two servings of vegetables per day.

And most of those are the same ones, over and over again.

A lot of people just don't know what or how to cook certain foods.

My biggest challenge doing this over the computer is that while I can tell you all about a certain vegetable, I can show you what it looks like, I can even tell you what is great about a certain veggie... until I can get you to experience it, it’s just to ‘weird’ to even think about.

I’m going to introduce you to jicama today. Just to say it seems a bit odd, but think of the first letter as being an “H”. It looks a bit like an odd shaped potato. In fact you would peel it like a potato and the inside reminds me of a white potato. BUT the similarities stop there. It tastes different, in fact ,you can eat it raw or cooked.

Jashbrowns are a favorite way to cook jicama for rockstar Jennifer.

I peel the jicama, which is a root vegetable, and then slice it into thin French fry shapes. I add these to a taco salad so that I have crunch without a taco shell. My kids love it this way too.

Check out this recipe highlighting jicama paired with cucumbers as a side dish.

Jicama Cucumber Salad with Chili Dressing

  • ¼ cup cider vinegar
  • 1 tablespoon avocado oil
  • 2 teaspoons minced onion
  • 1-1½ teaspoons chili powder, plus more for garnish
  • ¼ teaspoon salt
  • 2 cups diced peeled jicama
  • 1 medium English cucumber, peeled, seeded and diced
  • 2 tablespoons chopped fresh mint

Puree vinegar, oil, onion, chili powder and salt in a blender until smooth. Toss jicama and cucumber with the dressing in a large bowl; stir in mint. Refrigerate for about 30 minutes. Sprinkle the salad with more chili powder before serving, if desired.

A simple concept - eat five servings of vegetables every day. I’m hoping I’ve given you enough education so that jicama doesn’t feel so weird when thinking of vegetables. By adding jicama to your grocery list, you can up your vegetable count.

To your best health,
Coach Nancy

D.A. Summer Salad

Rock stars Deb and Adam have been talking up a new salad they created for months. They practically handed me all the ingredients one day so I could make this salad. It was delicious just as they said. Why, oh why, did it take me so long? I am grateful I made it before the summer was over. This is going to be hit for picnics.

D.A. Summer Salad

  • 2 bags Brussels sprouts & kale mixture from Trader Joe's
  • Double recipe of Creamy Italian Dressing (see below for single recipe)

Mix, chill, and serve. Yep, it's that easy.

If you don't have access to a Trader Joe's, this will take a bit longer. You can also be creative as this recipe will work wonderfully with coleslaw mix, riced broccoli, or any blend of greens. You'll need about 6 cups of greens.

  • 4 cups sliced Brussels sprouts (sliced as if you were making coleslaw)
  • 2 cups very thinly sliced kale
  • 1/2 cup thinly sliced red cabbage
  • Double recipe of Creamy Italian Dressing (see below for single recipe)

Creamy Italian Dressing

  • 2 tbsp homemade mayo (recipe below)
  • 1 tbsp balsamic vinegar
  • 1 clove garlic
  • 1 tsp Italian herbs
  • Salt & pepper, to taste

Mix all ingredients in a blender. If mixture is too thick, add either vinegar or water. Remember, your dressing will get slightly more liquidy as you toss it with your salad.

Homemade Mayo

  • 1 egg
  • 1/2 tsp dry mustard
  • 1/2 tsp salt
  • 2 tbsp lemon juice
  • 1 1/4 cup light olive oil

Place egg, dry mustard, salt and lemon juice in the blender. Add 1/4 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 the oil is incorporated and your mayo is light and fluffy.

Super Simple Tuna Salad

On a hot summer day, this is a dish that leaves the oven off, yet it also delivers a great source of protein, loads of veggies, and is complimented with a healthy fat in the avocado. It’s a win-win. While easy to make, this dish is also very adaptable. You can add thinly sliced radishes, sprinkle on chopped green onions, or add crunchy jicama fries on the side.

Super Simple Tuna Salad

  • 1 can tuna, drained
  • ½ cup sliced tomato (I use cherry tomatoes)
  • ¼ cup diced red onion
  • ½ cup shredded carrot
  • ½ cup diced cucumber
  • ½ an avocado, mashed with a fork
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • ¼ teaspoon salt
  • Pepper, to taste
  • Paprika, to taste

Stir all the ingredients in a mixing bowl until well combined. I serve this salad on top of a bed of greens but it is so yummy it can be eaten alone.

Super Salad Dressings

Make one for dinner tonight!

Salad dressing are super easy to make. Since you don’t use large amounts, you don’t have to make it every day.

The easiest is to slice a lemon in wedges and squeeze one slice on your salad. Great flavor!

Or, you can try one of these more traditional salad dressings.

  • 1/4 cup white wine vinegar
  • 1/2 cup olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon basil
  • 1/2 teaspoon oregano
  • 1 teaspoon garlic powder (for a real garlic flavor – 2 garlic cloves, minced)

Combine all ingredients, shake together, and voilà!

If you have more time...

  • 1/4 cup balsamic vinegar
  • 1/2 cup olive oil
  • 1 entire bulb of garlic (roast in the oven for an hour and cool, then squish the contents into your salad dressing container)
  • 1/4 teaspoon of salt

Mix everything together - super yummy!

Caesar Dressing

  • 1/4 cup lemon juice
  • 1/2 cup olive oil
  • 2 garlic cloves, minced
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon pepper

Combine everything, shake well, and serve.

To your best health,
Coach Nancy