Category Archives for "Recipes"

I Challenge You to Try a New Veggie

As a kid I didn't eat many veggies. I always had a reason, most of them had to do with color. Yes, to my embarrassment, I often turned my nose up at a food because I didn't like the color of it. While I love the color purple and red, I didn't think you should eat a vegetable grown underground that was any color but orange. Which means I didn't try beets, turnip, rutabaga, parsnips, radish until I was an adult. Sadly I didn't even consider where potatoes came from since french fries didn't remind me of a veggie in any way.

Here is what I like to do now, I like to introduce those I know to try a new food. I've tried many new foods, new ways to prepare them, or new recipes to find that I love them. I've tried a few that I didn't. I wouldn't know unless I tried. 

I've heard it often that you should give everything a try once. (at least when it comes to foods). While I was as stubborn kid, I don't want to classify myself as a stubborn adult. 

Delicious Roasted Turnip- Even a Kid will Eat

  • 2-3 turnip, peeled and cut into bite size pieces
  • 2 Tablespoons olive oil
  • salt and pepper

Place the cut turnip on a pan, drizzle with olive oil. Salt and pepper to taste. Bake in a 400 degree oven for 30-45 minutes. (could be longer if you cut your pieces large) Simple but sooooo soooo sooo good. 

Here is my challenge. Send me proof that you tried some new food this week. It could be a food you like but prepared in a new way. I always love new recipes that you've tried for me. Take me up on my challenge. Hit comment below to show me proof. 

To Your Best Health,

Coach Nancy

As a side note. I cut up the turnip and Coach Dean cooked them up for me. He makes dinner each night so every once in a while I help out. 

Chocolate Peanut Butter Breakfast

Woot woot for craziness and fast times. While this pandemic has many of us stressed, not all bad stuff is going on. Since my schedule has changed, I've come up with this recipe. It fits into my new work schedule wonderfully. When I let my daughter have a spoonful, she said, "Wow, that's actually good." Coming from a teenager, I felt that was high praise. Make this recipe, try a spoonful and let me know what you think.

Chocolate Peanut Butter Breakfast

  • 1 Tablespoon chia seeds
  • 2 Tablespoons oatmeal
  • 1 scoop Rocky Road UMP protein from Beverly International. (I bet other flavors would taste good too)
  • 1 Tablespoon PB Fit (Its a powdered peanut butter, you could use the real stuff too) 
  • Enough water to make bring it to pudding consistency once you stir things up

I stir all of these things together and gobble it up. I know it would keep in the fridge overnight if you made it ahead of time. 

I'm going to stay looking on the bright side of life. I've heard all the excuses on why you aren't eating healthy right now. Let's change that. 

To your best health,

Coach Nancy

Caribbean Mango Smoothie

Staying At Home doesn't mean we have to keep our mind at home. The other day on Zoom training, Karen from the 6pm, used a back drop of a beautiful waterfall. It made me think of a Hawaiian vacation that someday I am going to take. And then I thought of this smoothie, yum. I can bring the tropics to me inside in May in New Hampshire. Give it a try, let me know where this smoothie brings you to mentally. If you have a favorite recipe whether it is a smoothie recipe or for a dinner or snack that brings you to another location through flavor, send it to me.

Caribbean Mango Smoothie

  • 1 cup mango
  • ½ banana
  • 8-10 ounces of water
  • 1 Tablespoon lime juice
  • Dash of cayenne
  • 1 scoop Vanilla UMP or SFH

Blend all ingredients and enjoy. I use frozen fruit so that it chills the shake too. You can add ice cubes too. Add a small tropical umbrella and voila you're transported to a whole new world.

Enjoy good food,

Coach Nancy

Remember if you are running low on protein powder or you've never tried UMP or SFH, I can help through Cr8 Take Out. 🙂

What’s the Scoop with Protein Shakes?

Protein, it’s a word we throw around when we talk about food. I thought you might enjoy some Facts about Protein. It is one of my favorite food subjects - protein!

Why is protein so important?

The simple answer is without an adequate supply of all the things protein supplies in our bloodstream, our bodies don't function well.

Our bodies use proteins to produce enzymes, hormones and antibodies. Protein is the "building blocks" of our cells and without it we can not replace worn out cells or repair muscle tissue from training.

Do I eat enough Protein at each meal?

Adequate protein is crucial to giving your body what it needs to manufacture enzymes, hormones and antibodies. Protein is needed to replace worn out cells and build new cells. You can't be your best without enough protein. Here is where that delightful help comes from Protein shakes. It can help fill in a serving of protein with each scoop (20-24 grams) when our eating habits of work schedule makes it challenging. 

You can add a serving of protein powder to so many drinks. Protein is especially good for those who exercise hard. The most important thing to remember is to use a high-quality protein. The cheapest is not always the best.

Now getting back to shakes. The most wonderful thing about shakes is that you really can't mess them up. Using a variety of protein flavors, adding in a base liquid, a tablespoon of nuts or seeds, a serving of fruit and of course a handful of spinach you can create a shake blend you enjoy having it over and over.

Not sure you're the creative type when it comes to food? I'll start you off and then you can take it from there.

Cherry Vanilla Smoothie

  • 3/4 cup Frozen Cherries,
  • 1 serving Vanilla Protein Powder,
  • 1 cup spinach
  • 1 cup Water,
  • 1 Tbsp. Chia Seeds

Blend the water and spinach FIRST, then add the rest of the ingredients

Chocolate Covered Blueberry Smoothie

  • ½ cup unsweetened almond milk,
  • 2 cups spinach,
  • ½ cup frozen blueberries,
  • 1 scoop chocolate protein powder

Blend and Enjoy!

Protein shakes come in seasonal flavors as well with Pumpkin Pie and Apple Cinnamon for the Fall. Chocolate mint and Green Pistachio for the Winter, and then a cool Strawberry Cream and Tropical Nirvana round out the summer taste buds. 

Get your copy of "Smoothies 101" today, with step by step instructions and over 25 amazing recipes, including "Tropical Nirvana", "Almond Joy" and "Maple Sugar Hot Chocolate". Yummm!  

Remember you can use Cr8 Take Out to purchase your favorite flavor of Protein Powders. 

To Your Best Health,

Coach Nancy


Spicy Almonds – Careful You Don’t Eat Them All At Once

Careful you don't eat these delightfully "Spicy Hot" Almonds all at once! These will tempt your mental toughness. 

Spicy Almonds

  • 3 cups almonds
  • 4 ½ teaspoon extra light olive oil
  • 1 Tablespoon paprika
  • 2 teaspoons chili powder
  • 1 teaspoon Ancho chili pepper
  • 1 teaspoon cumin
  • 1 teaspoon salt
  • 1 teaspoon garlic

Spread the almonds on a baking sheet in a thin layer. Bake at 350 degrees for 15 minutes. While they are baking mix the spices together in a bowl. When the almonds are done drizzle the oil over and mix to coat. Sprinkle the spices on top and mix well. Cool. Store in an airtight container.

Enjoy (but eat responsibly).

To your best health,

Coach Nancy


Banana Nut Porridge

This is one of my favorite breakfast meals because its creamy and filling. You start it the night before and I find it makes me anticipate the wait even more. Plus it really fills me up. 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. It'll feed 4 people so be ready to share.

Serve with raisins, chopped nuts, and an extra splash of milk if desired.

To Your Best Health,

Coach Nancy

Thai Ground Beef

I often find myself busy busy busy. Telling myself I can do just one more thing before....... If I hurry I can get this done and then I'll work on ................... Since I have 5 minutes I should accomplish .................. Do you do this? It often leads me to running late or getting there just in time. I've done what I set out to do but it is often at the expense of my stress level. I need to figure this out. This recipe is one of those that I can rely not to be done in just a few minutes. My family doesn't complain about my rush rush attitude when this meals ends up in front of them. 

Thai Ground Beef

  • 1 pound ground beef, browned and drained
  • 1/3 head of cabbage, shredded fine
  • 1 small onion cut into ½ inch cubes
  • 1 green pepper, cut into ½ inch cubes
  • 2 Tablespoons of natural peanut butter
  • 2 Tablespoons of chili powder
  • salt and pepper to taste

Place ground beef that has been browned into a pan with the cabbage, onion, and green pepper. Cook over medium heat until veggies are soft. Add the peanut butter, salt, pepper, and chili powder. Enjoy. 

Enjoy good food,

Coach Nancy


Roasted Garlic Cabbage

My meals at my house are simple to make, healthy for you, and enjoyable to eat. Often I use just a few ingredients for a recipe. This recipe has become a family favorite. I didn't know what I would find roasting cabbage for the first time, but it was actually really yummy. Roasting vegetables does something magical and roasting cabbage is no different. This is fantastic. I'm going to serve this with salmon cakes, a salad and dilly beans. 

Roasted Garlic Cabbage

  • 1 big green cabbage, cut into thick slices
  • 3 Tablespoons extra-virgin olive oil 
  • 5 large garlic cloves, minced
  • Sea salt and freshly ground black pepper to taste

Preheat your oven to 400 F. Brush both sides of each cabbage slice with the olive oil or ghee. Spread the garlic evenly on each side of the cabbage slices, and season them to taste with salt and pepper. Roast in your oven for 20 minutes; then turn the slices over and roast them again for another 20 minutes or until the edges are crispy.

Roasting vegetables does something magical. Give it a try.

Enjoy Good Food,

Coach Nancy


Unstuffed Cabbage Rolls

I am on a quest to try a new recipe each week. Last week I tried Cauliflower Nachos. They were a nice treat to have with some chicken wings. 

This week my new recipe is Unstuffed Cabbage Rolls. Lori, who sent me this recipe, told me if I liked stuffed cabbage rolls I would like this one. She was right. What she didn't tell me was how quickly I could put this recipe together. I used a short cut which made it go even quicker. 

Unstuffed Cabbage Rolls

  • 2 pounds ground beef
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 1 head of cabbage, shredded *
  • 1 24- ounce jar of pasta sauce

Brown the ground beef along with the onion. Add the garlic and the cabbage. Let it simmer for 10 minutes. Then add the jar of pasta sauce. Simmer until it is heated through. 

How simple is that? 

*Shortcut: I used a bag of shredded coleslaw instead of taking the time to shred my own cabbage. 

Lori said she added cauliflower rice to the pot at the same time as the cabbage. You can rice your own cauliflower but my shortcut is using either fresh or frozen rice cauliflower.  Win Win! More veggies and another shortcut. 

Enjoy Good Food,

Coach Nancy

Don’t Tell Anyone I’m Eating Dessert

Food Police do not really exist. I do not sneak into your house in order to peak into your fridge and cupboards. There aren't any cameras in the grocery store so I can monitor what you buying. Eating healthy food doesn't mean it has to taste like cardboard and look even worse. Nutritious foods do not exclude desserts. Thinking out of the box (literally not grabbing a box of sweets) is totally possible. Check out this recipe for a quick dessert you can whip up for your family in a short amount of time. 

Chocolate Peanut Butter Chia Pudding

  • 2 cups Water
  • 2 Scoops Chocolate Protein Powder ( I use Beverly International UMP)
  • 1/2 cup chia seeds
  • 1/4 cup peanut butter
  • 2 tsp vanilla extract

Combine all ingredients in a high-power blender or food processor. Blend or process until completely smooth. You may eat it right away, but it is best after it has been completely chilled in the refrigerator.

(SHHhhhh.... don't tell anyone but you can eat this for breakfast as well. I would add some cut up veggies to eat along side.)

Enjoy Good Food,

Coach Nancy

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