Category Archives for "Recipes"

Crockpot Applesauce – For Those People with Little Extra Time

Wow, it feels like Fall has arrived, doesn't it? Our apple tree is overloaded with yummy apples. The girls and I have been out not just to pick a few apples but bowls of them. With the garden still producing vegetables and now apples coming into the house here's an easy way to make homemade applesauce while not being in the kitchen at all. 
Crockpot Applesauce

  • 6 apples, cored and quartered 
  • 1/2 teaspoon ground cinnamon
  • 1/2 cup water

Toss the prepared apples, cinnamon, and water into the slow cooker. Let cook for 3-4 hours on high or 6-7 hours on low. Stir and mash occasionally. Let cool and blend if you want a super smooth sauce. The peels at this point are almost completely dissolved. Store in the fridge for up two weeks, or two months in the freezer. Makes about 2 cups of applesauce.

Of course if you like to take a little extra time you can peel your apples. I have a large crockpot so I can easily double this recipe. 

Enjoy good food,

Coach Nancy

Kale Sensation Salad

Lately I shop in my garden daily for my dinner meal. Its bursting at the seams with Dean doing most of the gardening. My secret recipe giver sent over this recipe so I had to give it a try. This recipe is another hit with the family. Kale is one of those leafy greens that most people like as a backdrop to the main ingredient. This recipe highlights Kale and does an amazing job giving it just the right companions. 

Kale Sensation Salad

  • 1Tablespoons lemon juice (or 1 whole lemon)
  • 2 Tablespoons shallot, minced (I used 1/2 red onion and two green onions) use which ever variety you have on hand
  • 1/4 teaspoon salt
  • 4 Tablespoons olive oil
  • 2 bunches kale,  torn or chopped into bite size pieces
  • 1/4 c parmesan cheese
  • 5 clove garlic, minced (maybe 6 cloves) definately not optional 

Put the clean torn kale into a serving bowl. Mix everything except the parmesan in a separate bowl. Add the dressing on top and then sprinkle with the cheese. 

Let it sit in the fridge for a few hours before serving. Others will tell you it helps to meld the flavors together. I'll tell you it just taste best that way. 

Enjoy good food,

Coach Nancy

NH Summer Salad

I am so grateful for my faithful friends that send in tried and true recipes. Our garden is busting out at the seams with veggies right now. I am thankful for a recipe that uses a variety of some of my most prolific plants. Often I hear people love veggies, they also think they have to spend hours chopping and dicing them. I have found a handy dandy chopper for my veggies. Its true some things that are seen on TV actually do work. (some don't so be careful) I found this at Bed Bath and Beyond a few years ago. If I find another one, I'm going to buy it just in case this one gets worn out. 

NH Summer Salad

  • 2 medium zucchini
  • 1 summer squash
  • 1 cucumber
  • 1/2 onion, red is best but use what you have
  • 2 cups cherry tomatoes
  • 1 can black olives, sliced
  • 1 bottle Italian Salad dressing or make your own like I did

Slice and dice all your veggies into bite size pieces. Pour on the Italian salad dressing and let chill before eating. I serve this on top of a bed a of microgreens. You can add parmesan cheese, sesame seeds. Using a different variety of veggies is what I like about this recipe. I can add some spice with a jalepeno or some sweetness with bell pepper. I can make it look pretty with adding fresh parsley or basil. 

Good food doesn't have to take hours. Find a tool that works for you and use it. Coach Dean is always telling me time is money so don't waste time doing something the hard way. 🙂

Here's the recipe for Italian Salad Dressing if you want to make your own. 

Italian Salad Dressing

  • 1/2 cup apple cider vinegar
  • 1/4 cup olive oil
  • 1/2 Tbsp garlic powder
  • 1/2 Tbsp onion powder
  • 1/2 Tbsp Italian herbs
  • 1/2 tsp dijon mustard
  • 1/2 tsp dried basil
  • 1/4 tsp pepper
  • 1/4 tsp. salt

Shake it up in a container that has a lid. 

Enjoy Good Food,

Coach Nancy

Cute Little Zucchini Bites

When zucchini starts to grow in the garden, it doesn't stop. It is prolific. Since they are so yummy and grow so well and quickly here's a great recipe I just had to try. For the best gigle ever though, watch the video. 

Cute Little Zucchini Bites

  • zucchini cute into 1/4 inch rounds
  • tomato sliced thin
  • basil leaves
  • oregano
  • salt and pepper to taste
  • drizzle of olive oil
  • mozerella cheese, totally optional

Place sliced zucchini onto a baking sheet. Top with tomato slice and one basil leaf. Sprinkle to taste oregano and salt and pepper. Drizzzle (just a drizzle not a soaking) olive oil across the top. These gems can be baked in a 375 oven until they are done or put on a medium hot grill until the zucchini is soft and the cheese is melted. 


(In no way was the harming of my son's ego done. He loves attention.)

Enjoy good food,

Coach Nancy

Please help the Secret Recipe Giver with a names for these wonders. Leave me a comment below. 

It Really Does Work

I didn't doubt it would work, it was more of an amazement that I hadn't heard of it before. Waffle Omelets are a real thing. I hadn't even put the two things together that you could do anything in  your waffle maker except waffles, silly me. When Stacy texted me to fill me in on this well kept secret, I just knew I was going to put it to the test.  

Here's exactly what I did. 

Waffle Omelet

3 eggs, scrambled

1/4 cup diced summer squash and zucchini

olive oil 

I drizzled a bit of olive oil on a hot waffle maker. I added the veggies and then the eggs. Close the waffle maker for 3 minutes and voila. The veggies were cooked perfectly. I did run into an issue when I tried to add a slice of cheese. The waffle then stuck to the pan in some areas. 

I had some fresh picked raspberries and blueberries to eat alongside my waffle omelet. 

Enjoy good food,

Coach Nancy

P.S. I'll show you how to easily diced those veggies in a different video.

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

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