Monthly Archives: April 2021

Breakfast Hash in a Hurry – Reboot

Great recipes don't get lost they get memorized. I love breakfast. I remember having my mom serve my brothers, sister, and I breakfast each day before school. It was a family event which is one reason I love it so. This recipe I make for my kids before they hit the books. 

Carlson Family Breakfast Hash

  • 1 onion chopped, I used a bag of frozen chopped onion
  • ½ green pepper, I used a half bag of frozen green peppers
  • ½ red pepper, I used a half bag of frozen red peppers
  • 2 cups cooked butternut squash, cubed – guess what I had leftovers so it was already done for me
  • 2 cups Sausage (or ham cut into bite size pieces – and again I had it leftover so super easy)
  • 1 apple cut into bit size pieces
  • 1 Tablespoon of coconut oil

Sauté the onions and peppers in the oil until soft and translucent. After about 4 minutes add in the apple. Let this cook for a few minutes before adding in the rest. Heat until everything is hot. (about 5 minutes)

I fried two eggs to add on top of each portion. It was yummy.

Options: Vary the amounts for your family size, but if you make a large batch you have breakfast for the week all done. Use Chorizo or other flavorful meat you have on hand in place of the ham. Substituting sweet potato or other winter squash for the butternut squash adds a new twist on the taste. I like to add cinnamon to this dish too. If you like other veggies add them in too. But always, always enjoy. If you have someone whose not fond of eggs, it is super yummy on its own.

Enjoy good food,

Coach Nancy

Frosting for Breakfast

I am so glad Dean is a helpful type of guy. Yesterday he helped a friend move a bedroom set and in return they gave him some hand picked blueberries from their freezer. YUM. So today at breakfast I remembered this fabulous recipe that Coach Dean came up with years ago. Frosting for breakfast. You've got to try this. 

Frosting for Breakfast

  • 1 cup plain Greek yogurt
  • 2 scoops Beverly International Angel Food Cake protein or Vanilla Protein
  • 1 teaspoon vanilla

Whip this in your blender for true frosting consistency. I mixed it by hand which tastes the same but is a denser version. 

Since I mixed this by hand it was perfect for the top of my oatmeal. It melted down into the oatmeal as I ate. Fantastic. 

We've whipped this with a mixer and then used the frosting as a dip for strawberries or any other fruit. Also truly delicious. 

Give it a whirl. 

Thank you Coach Dean for helping others, and also having a creative mind to create this recipe for your family and others to enjoy.

Eat Good Food,

Coach Nancy


Italian Sausage in the Crockpot

Searching through my archives of recipes, I came across this favorite. It is soooooo easy. I mean it is soooooo easy. Add in that my entire family loves this recipe and I've hit the jackpot. 

Italian Sausage in the Crockpot

  • 2 pounds Italian Sausage
  • 1 16 - ounce bag frozen peppers and onions
  • 2 cans Italian diced tomatoes
  • 1 Tablespoon onion powder
  • 1 Tablespoon garlic powder

Put all the ingredients in your crockpot and turn on low for 6-8 hours. I use frozen but you can also use fresh peppers and onions you've cut up and thawed sausages. It'll cook a bit faster but the time in the crockpot adds to the flavors. 

Eat Good Food,

Coach Nancy

Oven Baked Chicken Thighs

During recovery week I have a bit more time. Today I'm planning to make a dinner feast for my family. It includes the chicken thigh recipe below as well as sautéed summer squash, microgreen salad, applesauce, and cheddar bacon biscuits. I'm getting hungry just thinking about this meal. Here's the recipe for the chicken thighs. I'll post the biscuit recipe if they turn out good. 🙂

Oven Baked Chicken Thighs

  • 1/2 cup stone ground mustard
  • 1/2 cup chicken stock
  • 1 clove garlic, minced
  • 1 tablespoon olive oil
  • 6 chicken thigh, bone-in, skin-on
  • 5 sprig thyme
  • Salt and pepper , to taste


Preheat oven to 375˚F.

In a mixing bowl, whisk together mustard, stock, and garlic. Set aside. Place a large skillet over medium high heat. Once skillet is hot, add oil. Season chicken thighs generously with salt and pepper.

Sear chicken thighs skin side down for about 3 minutes or until browned. Flip each thigh over and continue to cook for an additional 2 minutes. Remove from heat. (this can be done in batches so you don’t overcrowd the skillet when searing). Once all thighs have been seared, drain all but 1 tablespoon fat from skillet and fit all thighs into skillet, if done in batches.

Pour sauce over chicken thighs and add thyme sprigs.

Place skillet in oven and bake for 35 to 40 minutes (or until the internal temperature of chicken reaches 175˚F and juices run clear when pierced with a knife).

Remove skillet from oven and allow chicken to rest, about 5 minutes.

Spoon sauce over chicken thighs, season with a little more salt and pepper and sprinkle with fresh thyme leaves. Serve.

Enjoy good food,

Coach Nancy

>