Category Archives for "Recipes"

Game Day Munchies

It's almost Game day. What is your  plan for food? Traditional munchies on your menu? Why not break out of your normal and try something new? I'm going with a meal that can be tailored to each person - Fajitas. My family loves the spicy foods of the South. I can fix beef fajitas and then provide the fixin's so that everyone can create their own Super Bowl Feast. 


  • 2 pounds beef, sliced (top round steak works well here)
  • 2 bell peppers, sliced, choose your favorite color
  • 1 onion, sliced
  • 15 ounces salsa 
  • 2 Tablespoon fajita seasoning (3

Add all ingredients to the slow cooker. Stir to mix well. Cook on High 2-3 hours or on Low 4-6 hours. This recipe will serve 6 people. I love serving this on top of Cauliflower Rice.

I'll also serve black beans, more salsa, chopped raw onions, guacamole, cheddar cheese, sour cream, refried beans, green chilis, hot sauce, and some tortilla chips. Yes, even your coach will have chips on game day. 

Need some other helpful ideas for your game day food? Try Sweet Potato Sliders or Chorizo Stuffed Potato Skins, or Mexican Casserole.

Go Team,

Coach Nancy

Sweet Potato, Zucchini and Beef Skillet

I love having a recipe passed to me thats been proven to taste great. Its even better when it is meal made in one dish that I can make quickly. Win/ win. Thank you Stacy for passing this recipe along just when I needed it most. Keep them coming as I have a goal to try a new recipe once a week this year. 

Sweet Potato, Zucchini,  and Beef Skillet

  • 1 pound ground beef
  • 1 garlic clove, chopped
  • 1/2 onion, chopped
  • 1/2 bell pepper, chopped and color will do
  • 3 sweet potatoes, diced
  • 1/4 cup beef broth or water
  • 1 zucchini, diced 
  • 1 teaspoon dijon mustard
  • 1/3 cup tomato sauce
  • 1/2 teaspoon oregano
  • 1/8 teaspoon crushed red pepper
  • salt and pepper

In a cast iron skillet add the ground beef, onion, and garlic. Cook until beef is no longer pink. Add the rest of the ingredients. Put a lid on the pan and simmer until potatoes are soft. This will be around 15 minutes depending on how large you cut them. Garnish with fresh parsley.

Serve over cauliflower rice. This will serve about 5 people. 

Hints to make this go even faster. I used frozen shredded zucchini as I didn't have any fresh. Saved me time chopping. You could use frozen onions and peppers in place of fresh. I used spaghetti sauce and still added the other seasonings. It was perfectly balanced. I also saved time by not peeling the potatoes. 

As a side note. 6:15am had a discussion on whether or not white potatoes were evil and sweet potatoes were not. I used a mixture of both in this recipe. There isn't any 'bad' foods. There are foods you should limit. Potatoes, whether white or sweet, should be one of those foods you chose to have on a limited basis if you are trying to lose weight. In this recipe they could be left out entirely if you are trying to drop weight. 

Enjoy Good Food,

Coach Nancy

Coach Nancy’s Favorite Breakfast

Ask the Coach was a highlight during Fun Friday this week. One question that was asked was; "what is my favorite breakfast?" My answer is a hash with fried eggs. This is one of my favorite hash recipes. Breakfast doesn't have to be complicated or take an excessive amount of time. I grabbed a few things from my freezer and whipped up a delicious meal for the kids in about 15 minutes.  You could take a bit more time to do all the chopping yourself but its nice to have frozen veggies as an alternative to doing it all yourself. 

Breakfast Hash 

  • 1 butternut squash pealed and diced, and roasted for an 30 minutes
  • 1 onion, diced
  • 2 peppers, your choice of colors sliced
  • 4 cups of kale, chopped fine
  • 2 teaspoons Paprika
  • 2 teaspoons garlic powder
  • salt and pepper to taste

Add your veggies to a pan and saute until soft about 15 minutes.  Season with the spices. Enjoy with an egg on the side. 


Breakfast Hash  in a Hurry​​​​​​​

  • 1 roasted frozen butternut squash pealed and diced. (You can also buy it this way at the store.) 
  • 1 frozen onion, diced
  • 2 frozen peppers, sliced
  • 1 cup of frozen kale, chopped fine
  • 2 teaspoons Paprika
  • 2 teaspoons garlic powder
  • salt and pepper to taste

All ingredients go in your preheated pan, Saute for about 15 minutes until hot. Add your spices, stir and serve. Enjoy with an egg on the side or a few sausage links. 

Either way you chose to make Breakfast Hash it will taste yummy! 

To Your Best Health,

Coach Nancy

The Day After Christmas Hash

Merry Christmas everyone. Tis the season to be busy busy busy. It really doesn't stop until well after New Year. Don't let that stop you from making good food and enjoying foods that help you. This recipe takes leftovers and puts a twist on them for breakfast. 

After Christmas, Christmas Hash

  • 6 strips bacon
  • 1 onion, diced
  • 2 cups roasted brussels sprouts
  • 2 cups leftover roasted potatoes or sweet potatoes
  • 1 cup leftover turkey meat, diced
  •  ½ cup leftover cranberry
  • salt and pepper, to taste

In a large pan, cook the bacon until crispy. You’ll need to save some of the bacon drippings for the rest of the hash so don’t drain them all off when the bacon is cooked.

Add onions and Brussels and cook until onion is soft and Brussels are starting to get crispy.

Add in potatoes and turkey and cook about 2 minutes.

Stir in cranberries. Season to taste with salt and pepper.

I like to serve this with fried eggs. Great thing is you can change or use whatever leftovers you have. Use this recipe as a starting point.

Enjoy good food and have a fantastic day,

Coach Nancy

Delectably Nice – Not a Bit Naughty

Naughty or Nice, Its a decision for Santa but you don't have to with these treats. Chris shares her Bon Bon recipe with us in the Fall. My girls have made their protein balls for as long as I can remember. At Christmas this year, I wanted to share them both with you.

Chris' Bon Bons

  • 2 scoops Rocky Road UMP (protein powder from Beverly International)
  • 1/2 cup walnuts
  • 10 Mejoul Dates
  • 1 Tablespoon chia seeds
  • 1 Tablespoon flax seed
  • 2 Tablespoon cacoa nibs
  • Water as needed
  • Coconut for rolling

Combine the first 6 ingredients in a food processor. Combine until all ingredients are blended smooth. I had to add 1/4 cup of water but go slow when adding so you get a very sticky mixture. Roll in grated coconut. This makes about 30 small bon bons. 

Amy and K's Protein Balls

  • 1 cup graham cracker protein powder (from Beverly International)
  • 1 cup oatmeal
  • 3/4 cup almond butter
  • 1/4 cup honey

Combine all the ingredients in a food processor. Stir until they are incorporated well. You could do this by hand, it just takes patience. Add in water if needed. Roll in cocoa powder or enjoy plain. 

These treats can be enjoyed at Christmastime and any other time you need a healthy snack.

Enjoy good food,

Coach Nancy

Everyone’s Favorite Mexican Casserole

Right before a holiday feast I do my best to make meals that are as diverse as I can from the traditional Christmas feast (or Thanksgiving or whatever holiday is coming up). So the week before we have turkey I make sure to do Italian, Chinese, and a Mexican dish to prepare our tastebuds for that special meal. I hit a winner this year in the Mexican category when Deb sent me this recipe yesterday. 

Casseroles can get a bad rap. Just the name stirs up thoughts of opening can after and can and dumping them all together in a pot- Voila Casserole. This dish has very few cans and lots of veggies. It is a dish I'll be making again and again.

Mexican Casserole

  • 2 tbsp olive oil
  • 1 medium onion, chopped
  • 2 garlic clove, minced
  • 1 pound lean ground beef
  • 1 medium bell pepper, chopped
  • ½ jalapeno, sliced
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 1 tsp dried oregano
  • ¼ tsp cayenne pepper (optional)
  • 1 (14 oz) can diced tomatoes
  • 2 tbsp tomato paste
  • 4 cup cauliflower florets
  • 1/3 cup homemade or Paleo friendly store-bought mayonnaise
  • 1 tbsp nutritional yeast
  • 1 scallion, sliced (optional)
  • salt, black pepper to taste

Place the cauliflower florets in a food processor and pulse a few time until it resembles rice. Set aside. To make this recipe go faster I bought 2 packages of riced cauliflower and used those in place of 'ricing' the cauliflower myself. In a large skillet (I used a dutch oven as I made a double batch) heat the oil over medium heat. Add the onion, bell peppers and jalapeno. Cook until the veggies are soft, about 5 minutes. Add the garlic and cook for 30 seconds more. Add in the ground beef. Stirring occasionally until it is no longer pink, another 5 minutes or so. Add the spices, mix to combine. Add the diced tomatoes and tomato paste. Stir the cauliflower rice back into the pot. Season with salt and pepper.

Preheat oven to 350 degrees F. If your mixture is not in an oven safe dish transfer it over. In a small bowl mix the mayonaise and the nutritional yeast together. Spread the mixture over the other ingredients. Bake for 30 minutes. 

Enjoy Good Food,

Coach Nancy

Coach Dean’s Pulled Pork

Coach Dean is famous for his pulled pork. Family ask to have him make it, Clients ask if he is going to serve it at different functions. I've shared it before and you can read it here.  I wanted to make this easier to find since I know many of you will want to make it soon. It takes awhile so please leave yourself time to watch the video to see making it in action.

Coach Dean's Famous Pulled Pork

Ingredients listed are per Pork Shoulder (8-10 lbs)

Dry Rub

  • 1 tbsp ground cumin
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1 tbsp chili powder
  • 1 tbsp cayenne pepper
  • 1 tbsp salt
  • 1 tbsp ground pepper
  • 1 tbsp paprika

Brine Solution

  • 1/2 cup salt
  • 2 quarts cold water
  • 3 tbsp dry rub mix
  • 2 bay leaves


  1. Combine all the dry rub ingredients in a bowl and mix well.
  2. Prepare the brine solution in a large plastic bucket or container and place the pork shoulder in the bucket so it is completely immersed. If it fits in the fridge – cool! If not, put some ice or ice bags in the bucket and put in a cool place to brine overnight.
  3. In the morning, preheat the oven to 225 degrees F.
  4. Take the pork out of the brine solution and towel dry.
  5. Place the pork in a glass cooking pan, fat cap down to start, and cover with the rib on bottom and all sides. Flip it over and finish with the rub on the top. Save 2-3 tbsp of the dry rub for after cooking.
  6. Insert a probe thermometer in the thickest part of the meat, making sure it is not touching bone.
  7. Roast the pork shoulder until the internal temperature is 200 degrees F.
  8. Turn off the oven, and with the door closed let the pork cool until the internal temperature drops back to 170 degrees.
  9. It’s time to pull! With a couple large forks shred the meat into another large container. Incorporate the remaining dry rub to taste into the pork while shredding.


Check Out The Video For A Step By Step Walk Through!

Now beyond making the pulled pork, the sauces to top off the finished product are just special. 

Pulled Pork Mustard Sauce (Nancy’s Favorite)

  • 1 cup prepared yellow mustard
  • 1/2 cup balsamic vinegar
  • 1/3 cup brown sugar
  • 2 tablespoons butter
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon lemon juice
  • 1 teaspoon cayenne


Mix all ingredients together and simmer over a low heat for 30 minutes. If your making this sauce for a whole hog multiple the ingredients by about 8. Makes about 2 cups

Southern Vinegar Sauce for Pulled Pork (Dean’s Favorite)

  • 1 cup butter
  • 1/2 cup vinegar
  • juice of 1 lemon
  • 5 teaspoons Worcestershire sauce
  • 1 tablespoon honey
  • 2 teaspoons salt
  • 1 teaspoon black pepper


Melt margarine in a sauce pan. Add lemon juice, Worcestershire sauce, honey, salt and pepper. Bring to a boil. Remove from heat. Stir in vinegar and allow to cool. Makes about 1 1/2 cups

The Best of the Best Mustard Sauces. (Coach Nancy likes this one even better cause it has a little kick to it)

  • 1 cup yellow mustard
  • 1/4 cup light brown sugar
  • 1/2 cup apple cider vinegar
  • 1 tablespoon chipotle pepper in adobo, minced
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon garlic powder
  • ground black pepper to taste

Put it all in a blender and turn it on high until smooth.

It takes a long to make and I have found it is well worth the wait. I'm planning this for our New Year's meal. Wow, I'm not sure I can wait that long. 

Enjoy your food,

Coach Nancy

Buffalo Ranch Chicken

Katie is a 7 year SuperStar at Cr8 Fitness. She has won the famous Sizzlin Summer Slimdown this past year with her team from 5am. When she sends me a recipe I tend to pay attention. This week she sent me a recipe for Buffalo Ranch Chicken done in a crockpot. I wanted to make this recipe right away so I made it in the oven. I'm glad I listened to Katie as this recipe is a keeper. 

Buffalo Ranch Chicken in the Crockpot

  • 1/2 cup buffalo hot sauce
  • 1/2 cup chicken broth
  • 2 pounds chicken
  • 1 Tbs of this ranch seasoning (1 tsp each of parsley, chives, dill, garlic powder, onion powder, salt as 1/4 tsp pepper).

All of this goes in your Crockpot and cook on low for 6 hours. Here's the changes Katie made to the recipe. "I didn’t have broth, so I used all buffalo (it was spicy) and I used all of the Ranch seasoning, Super yummy!"

By the time I read Katie's email it was too late to make this in the crockpot. Instead I made in the oven. Since my family is bigger I doubled the recipe. I placed all the ingredients in a 13 x9 baking dish and covered it with aluminum foil. I baked it at 350 for about 45 minutes. I served it with roasted Brussel Sprouts and Roasted Sweet Potatoes. 

I'm going to use the leftovers on a spinach salad with celery and blue cheese. I can hardly wait for dinner tonight. 

Thank you Katie, If you have a favorite recipe, share it with me please.

Enjoy good food,

Coach Nancy

P.S. From Katie: "I thought you might be interested in the “ranch seasoning” addition. I’m going to make that seasoning again and try it on baked chicken. I’ll let you know how it turns out."

P.S.S From Coach Nancy- If there is leftovers of the leftovers, I'm going to put the chicken in a wrap for lunch.

Stuffed Acorn Squash

Fall is one of my favorite times of the year. This meal goes hand in hand with the 'comfort food' we often think of in the Fall. My family loved it and I hope yours will too. I served this with a side of applesauce and a salad. 

Stuffed Acorn Squash

  • 3 small acorn squash
  • 3 tbsp. extra-virgin olive oil, divided
  • Salt and pepper to taste
  • 1 cup cooked rice
  • 1 1/2 pounds breakfast sausage
  • 1/2 yellow onion, chopped
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced
  • 1 bunch kale, stems removed and chopped

Preheat oven to 400°. Cut each end off squash and halve.

Use a spoon to remove seeds and brush all over with 2 tablespoons olive oil. Season with salt and pepper and roast until tender, 30-35 minutes.

Meanwhile, make filling: in a large skillet over medium heat, cook sausage. Breaking up with a wooden spoon and stirring occasionally until golden and cooked through, 5 minutes. Add onion and celery and cook until soft. Season with salt and pepper. Add garlic cook until fragrant, 1 minute more.

Add kale and cook, stirring frequently. Add cooked rice and sausage to skillet with vegetables and stir to combine. Taste and adjust seasoning as needed. Divide mixture among the 6 squash halves. Switch oven to broil and broil until tops are golden and filling is warmed, 2 to 3 minutes.

You can add variety by adding in mushrooms and apples or both to this as well. I ended up with extra filling. My family didn’t seem to mind as it disappeared before dinner was over.

Enjoy Good Food,

Coach Nancy

Recipes to Spice Up Your Life

My family really enjoys Mexican foods. Taco, burritos, enchiladas, Mexican Casserole, Refried beans are all a hit when I make them. Since I work hard at bringing healthy to the table too, I attempt to make my own spice mix, salsa and lately Enchilada Sauce. I make them in quantity so they will last several meals. Enjoy. Go Forth and Spice Up Your Life. 

This homemade red enchilada sauce has authentic Mexican flavor! It’s so good and easy, you’ll never go back to store-bought sauce again. I made a double batch and put half of it for later. Yields about 2 cups (16 ounces) sauce.

Enchilada Sauce

  • 3 tablespoons olive oil
  • 3 tablespoons flour (whole wheat flour, all-purpose flour and gluten-free flour blends all work!)
  • 1 tablespoon ground chili powder
  • 1 teaspoon ground cumin
  • ½ teaspoon garlic powder
  • ¼ teaspoon dried oregano
  • ¼ teaspoon salt, to taste
  • Pinch of cinnamon (optional)
  • 2 tablespoons tomato paste
  • 2 cups vegetable broth
  • 1 teaspoon apple cider vinegar or distilled white vinegar
  • Freshly ground black pepper, to taste

This sauce comes together quickly once you get started. Mix the dry ingredients (the flour, chili powder, cumin, garlic powder, oregano, salt and optional cinnamon) into a small bowl and place it near the stove. Place the tomato paste and broth near the stove as well. In a medium-sized pot over medium heat, warm the oil until it’s it’s hot enough that a light sprinkle of the flour/spice mixture sizzles on contact. This might take a couple of minutes, so be patient and don’t step away from the stove! Once it’s ready, pour in the flour and spice mixture. While whisking constantly, cook until fragrant and slightly deepened in color, about 1 minute. Whisk the tomato paste into the mixture, then slowly pour in the broth while whisking constantly to remove any lumps. Raise heat to medium-high and bring the mixture to a simmer, then reduce heat as necessary to maintain a gentle simmer. Cook, whisking often, for about 5 to 7 minutes, until the sauce has thickened a bit and a spoon encounters some resistance as you stir it. (The sauce will thicken some more as it cools.) Remove from heat, then whisk in the vinegar and season to taste with a generous amount of freshly ground black pepper. Add more salt, if necessary.

Taco Seasoning

This mixture of spices approximates what you might buy in a package. It tastes just as good and you eliminate the unwholesome ingredients in the store bought variety.

Depending on your taste you can use as much or as little as you like.  I usually make 4 times this much so I have it ready when I need it.

  • 1 tablespoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper

In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.

My daughter Amy was fixing lunch for our family to have a picnic outside. Her heart was set on tacos. She worked hard to feed her family. She had to thaw the hamburger, cook it and then create a taco spice blend. She sliced the olives. She mashed the avocado for guacamole and she made homemade salsa. (her mom didn’t have a stash in the fridge)

I was so proud of her. She did all of this because she wanted too. We all enjoyed the Spring weather but most of all I enjoyed being the mom of this brilliant 11 year old.

Homemade Salsa

  • 1 14.5 ounce can of diced tomatoes, drained
  • 1 fresh jalapeno peppers, chopped
  • 1 small onion, chopped
  • 2 Tablespoons lime juice
  • 3 cloves garlic, peeled
  • 1 Tablespoon dried parsley
  • 1 teaspoon salt (or to taste)
  • 1teaspoon pepper
  • 3 dashes hot sauce

Combine all ingredients in a food processor and pulse 3-10 times.

If you have a child who loves to cook, allow them the spread their wings and serve you lunch. They can very well surprise you.

To your best health,

Coach Nancy

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