Category Archives for "Vegetables"

What to do When Zucchini Goes Wild

I love fresh veggies from the garden. Warm cherry tomatoes, green beans just picked, cucumbers that still smell like sunshine- YUM. 

But there are times when I feel overrun by veggies too. Today it is zucchini. I have some monster zucchini that need to be eaten. I'm heading out of town and there is just no way, I will eat them before I leave. 

No worries here though. Zucchini is one veggies that is easy to prepare for freezing. I'm turning my zucchini abundance into freezer bags full of goodness for another day. My plans for all that zucchini? 

Zucchini Fritters. These little ditties are wonderful alongside grilled chicken or a pork chop. They go well with a steak or steak tips too. They might just go with anything. I like spicy fritters but if you don't like the zing of these leave the pepper out. They are scrumptious. 

To your best health,

Coach Nancy


Gotta Love Me Some Zucchini

One of my favorite growing plants is zucchini. I think it is because they are easy to grow, hard to kill, and produce fruit with little effort. I’m not much of a gardener but I do get my hands dirty. 

Raw Zucchini Alfredo

8 – 1 cup servings

  • 1 cup raw unsalted Cashew nuts, chopped
  • ¾ cup water
  • ¼ cup Pine nuts
  • ½ teaspoon thyme
  • ½ tablespoon lemon juice
  • ½ teaspoon salt
  • 1 ½ cloves garlic
  • 8 cups zucchini

Blend all ingredients except zucchini in a high power blender until smooth and starts to warm up from blender, about 5 minutes to make the Alfredo sauce.

Cut top and bottom off of zucchini. Using the julienne blade on a mandolin cut zucchini length wise to create noodles. Pour sauce over individual portions.

Since zucchini are prolific I wanted to share Spicy Zucchini Fritters from Paulette W. These are one of our family’s favorites year round.

Enjoy!

Coach Nancy

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


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


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

Spanish Roasted Cauliflower


I love cauliflower. This one vegetable is full of antioxidants and phytonutrients. It boosts brain health, is rich in vitamins, minerals, and fiber, has anti- inflammatory properties, and supports hearth health. This one recipe has the saltiness of olives and the zing of hot pepper flakes with the tenderness of the cauliflower. So let me hear from you. How does your family enjoy the benefits of cauliflower?



5 1/2 cups cauliflower florets (about 1 pound)

24 green Spanish olives, pitted and halved

8 garlic cloves, coarsely chopped

3 tablespoons olive oil

1/2 teaspoon crushed red pepper

1/4 teaspoon salt

3 tablespoons fresh flat-leaf parsley leaves

Preheat the oven to 450°.

Combine first 3 ingredients in a small roasting pan. Drizzle with oil; sprinkle with pepper and salt. Toss well to coat. Bake at 450° for 22 minutes or until cauliflower is browned and crisp-tender, stirring after 10 minutes. Sprinkle with parsley.


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


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

1 2 3 10