Category Archives for "Recipes"

Greek Cucumber Salad Recipe

I made this for the family on Monday. It made a huge bowl. Just a smidge leftover - it was that good.

Greek Cucumber Salad

  • ½ cup olive oil
  • 1/4 cup rice wine vinegar
  • 1 teaspoon garlic pepper
  • 1 15- ounce cans quartered artichoke hearts, drained
  • 1 can olives , sliced
  • 4 cucumber , cut into 3/8" slices
  • 1 red onion , thinly sliced
  • 1 cup crumbled feta cheese
  • 1 avocado sliced
  • 1 can of chickpeas, drained
  • 1/4 cup of chopped chives

You can add some olive oil to this recipe. I didn't because the artichokes were in an olive oil base.

I'm tempted to make this again. Dean said it was a meal all in itself. I had my Greek Salad on Papa Dean's Microgreens.

Next time I made this recipe I didn't use Artichoke hearts. I added a 3 cups of cooked Quinoa to it. Also very good.

To good food,

Coach Nancy

Cr8 Curry for Dinner

My family really loves curry dinners. Often times I use what's in the fridge to create a tasty dinner meal. Tonight I used leftover turkey and vegetables from my freezer to cr8 this amazing curry dinner. My wonderful hubby, Coach Dean will make some cauliflower rice to serve alongside. I provided that recipe as well.

Cr8 Curry Dinners

  • 4 cups chicken or turkey
  • 1 onion, diced
  • 2 carrots,diced
  • 1 butternut squash, peeled and cubed
  • 1 bell pepper,diced
  • 1 cup chopped mushrooms (that way no one knows they are there)
  • 1 can diced tomatoes
  • 1 can coconut milk
  • salt and pepper to taste
  • curry paste to taste, I used about 2 Tablespoons red curry paste
  • 1 Tablespoon coconut oil

Heat the coconut oil in a deep pan, saute the onions, peppers, carrots, and mushrooms until soft. Add in the butternut squash and the tomatoes. Cook for about 20 minutes until the squash is soft. Slowly add in the coconut milk and curry paste. I taste the broth to get just the right amount of curry flavor. Stir in the turkey or chicken until hot. Serve over Cauliflower Rice.

The variations are endless. Sweet potato can be substituted for the squash. If you are not a fond of mushroom or any other veggie - don't add them in. Put in ones you would like. Fine chopped spinach would look amazing in this dish. Green curry tends to be a bit spicier so add with caution. 

I can't wait to hear what you did to Cr8 Curry Dinners for your family, If you need more inpsiration, click here for another Chicken Curry Dinner Recipe

Coach Nancy

The cauliflower rice recipe is below. Keep reading. 

Cauliflower Rice

  • ½ head of cauliflower, grated (I run it through a food processor)
  • 1/4 cup chicken broth
  • 2 tablespoon olive oil

    Heat 1-2 tbsp. of olive oil in a large pan and start to sauté the grated cauliflower over medium heat. Add the chicken stock. Continue sautéing, stirring, until the cauliflower is al dente. Don’t cook it too long or it will turn to mush. I estimate this takes 5-7 minutes, but just taste it as you go and pull it off the heat when it’s done.

The Answer is Almost Always Vegetables!

I get asked a lot of questions about nutrition. Nutrition and Fitness go hand and hand. Dean and I have both come from backgrounds of unhealthy living to a much healthier state. Dean has lost over 100 pounds. He stopped weighing in when he didn't want to see the number on the scale anymore. I was unfamiliar with 'real' foods for a very long time. I ate from boxes and cans and LIttle Debbie Snack Cakes were often a meal for me. Not so much anymore for either of us. 

Our biggest change was eating vegetables and lots of them. Here is why. 

  • Low in Calorie
  • Low in sugars
  • high in fiber
  • high in water content
  • off the charts in vitamins and minerals

Just for the record, these are all great things. Actually, you can think of non-starchy vegetables as being (almost) "free" in terms of the calories they will add to your diet. Especially when you consider how much fiber, and how many vitamins and minerals they provide for your body. You can eat copious amounts of them every day without gaining weight. Yes, they are that magical. 

In fact, if you’re ever hungry - even after having already eaten an appropriate amount of food - choosing to eat more vegetables to fill yourself up is always going to be your best bet. Low in calories, high in fiber, high in water, it's a recipe for successful weight loss. 

Examples of non-starchy vegetables include:

  • Salad – Spinach, kale, arugula, bok choy, beet greens, collard greens, radicchio, watercress
  • Vegetables – Asparagus, artichoke, bean sprouts, beets, bell peppers, broccoli, Brussels sprouts, cabbage, cauliflower, celeriac, celery, cucumber, eggplant, fennel, green beans, green onions, leeks, mushrooms, okra, onions, radishes, rutabaga, sugar snap peas, tomatoes, zucchini

This is by no means is an exhaustive list, but it's a good start to get the wheels turning at the grocery store. Eat these freely; we typically don't put a cap on how many non-starchy vegetables you can eat because the calorie content is so low.

 

Here are a few of my favorite recipes to help you get veggies in at every meal.

Mini Quiche

  • 2 cups Spinach
  •  ¼ cup Red pepper, chopped
  • ¼ cup Onion, chopped
  • 8 eggs
  • ¼ cup Swiss cheese
  • 3 cloves garlic, chopped
  • 5 ounces ham

 Preheat oven to 400 degrees. Add all the ingredients to a blender, blend on low. Lightly coat a muffin tray with peanut. Fill each cup ½ way, bake for 20 minutes. Remove from the pan and cool. Freeze until ready to use. Serve with salsa. Feta or cheddar can be substituted for the cheese. (Recipe from Gourmet Nutition by John Beradi.)

 

Tropical Tacos with Slaw

Slaw:

  • 2 large carrots, grated

  • 1 small jicama, grated

  • 1 teaspoon lime juice
  • 2 tablespoons minced fresh cilantro
  • 1 large head butter lettuce

Taco meat:

  • 1 tablespoon coconut oil
  • 1 medium onion, diced
  • 1 medium jalapeno, seeded and sliced

  • 2 cloves garlic, crushed

  • 1 pound ground turkey, pork or chicken

  • 1 teaspoon ground ginger

  • 1/2 teaspoon ground allspice

  • 1 teaspoon salt

  • 1/2 teaspoon ground black pepper

  • 1 tablespoon coconut aminos
  • 1 mango, cored, peeled, and diced

 

 In a large bowl, mix carrots, jicama, lime juice, and cilantro. Season with salt and pepper to taste, set aside. Separate lettuce head into individual leaves, wash, and set aside. Heat the coconut oil in a large skillet over medium-high heat, then sauté the onion and jalapeño until the onion is translucent, about 7 minutes. Add the garlic, and as soon as it’s fragrant, about 30 seconds, crumble the ground turkey into the pan. Cook until the turkey is no longer pink. In a small bowl, combine the ginger, allspice, salt, and pepper. Add to the pan, and stir until fragrant, then add the coconut aminos and mango. Sauté until combined and the mango is warm, about 2 minutes. Spoon turkey into individual lettuce leaves and top with carrot-jicama slaw.

 

Spaghetti Squash Pizza Pie - all time favorite with my kids. I haven't met a person who doesn't like this.

  • 1 large spaghetti squash 
  • 1 lb. Italian sausage or breakfast sausage
  • ½ medium yellow onion, diced 
  • 1 red pepper, diced 
  • 1 green pepper, diced 
  • 1 cup pizza sauce (no sugar added) 
  • 1 tsp. dried basil 
  • Sea salt and pepper to taste 
  • 3 eggs, whisked

 Pre heat oven to 375 degrees. Place spaghetti squash cut side down on a parchment paper lined baking sheet. Bake for 40-50 minutes or until a fork easier goes into it. Then reduce oven hear to 350 degrees. While squash is cooking, place a skillet over medium heat. Add Italian sausage, onion, and peppers. Cook until meat is no longer pink and veggies are soft. Once squash is done cooking, remove the seeds and shred. Place into a greased 9x13 glass baking dish. Add sausage and vegetable mixture to squash and combine. Add pizza sauce, dried basil, and salt and pepper to the baking dish and mix well. Last add whisked eggs to the baking dish and mix thoroughly. Bake for 1 hour.

 

Broccoli Pecan Salad

  • 1-1/2 pound broccoli washed
  • 1/2 cup raisins
  • 1/2 cup pecan pieces
  • 1/2 fresh lemon, optional

Dressing

  • 2 Tablespoon balsamic vinegar
  • 1/4 cup extra-virgin olive oil
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon black pepper

 Cut broccoli into bite size pieces and add them to a pot of boiling water. Return to a boil and cook for 2 to 3 minutes, just until tender-crisp. Drain and rinse with cold water. Drain well. Gently mix in raisins and pecan pieces. Whisk together all ingredients for the dressing. Pour over the broccoli mixture. Mix gently, adding one or two squeezes of fresh lemon juice, if desired. Serve chilled.

 

Beets and Beans  - This recipe is really excellent

  • 1 thinly sliced red onion
  • 1/4 teaspoon salt
  • pinch of fresh ground pepper
  • 1 Tablespoon cider vinegar
  • 1 pound green beans, trimmed
  • 1 large beet

Scrub and quarter beet; wrap in foil and roast at 450 for about 30 minutes until tender. Place onion in a bowl, cover with boiling water, let stand 15 minutes. Blanch green beans in boiling water for about 3-4 minutes.; plunge into cold water. Drain onions, toss with salt, pepper and vinegar; set aside. Skin and slice cooled beets.

Whisk together: 

  • 1/2 teaspoon sea salt
  • 1/8 teaspoon cayenne
  • 1 small clove garlic, crushed
  • 1 Tablespoon Dijon mustard
  • ¼ teaspoon Truvia
  • 2 Tablespoon fresh lemon juice
  • 2 Tablespoon Extra Virgin Olive Oil

 Now: drain onions and squeeze dry. Toss half with beets, other half with beans. Arrange the beets and beans on a serving platter--very lovely, the contrast!--Pour dressing over veggies, let stand 15 minutes before serving.

 

Greek Summer Salad

  • 1/2 red onion, cut into small rings
  • 1 tomato, diced (I use cherry tomatoes, cut in half)
  • 1 green pepper, chopped
  • 1 small zucchini, thinly sliced
  • 1/2 cup feta cheese
  • 1/4 cup white wine vinegar
  • 2 Tablespoons olive oil
  • 1 clove garlic, minced
  • 1 teaspoon basil
  • 1 teaspoon oregano
  • 1 teaspoon sea salt
  • Pepper to taste

 In a glass bowl combine the onion, tomato, zucchini, and feta cheese. Add in vinegar, oil, basil, oregano, salt and pepper. Stir and then refrigerate to allow the flavors to develop. Every time I make this recipe someone ask me to send it along to them. Give it a try. But don't say I didn't warn you when  you have to retype this out for others.

 

Green Salad with Celery, Walnuts and Cranberries (this was my favorite, but that is probably because I love cranberries, the celery made this fantastic)

Salad:

  • In a large bowl, toss together:
  • 10 cups mixed greens
  • 1 ½ cups sliced celery
  • ½ cup dried cranberries
  • ½ cup chopped walnuts, toasted

 Dressing:  Whisk together

  • ¼ cup cider vinegar
  • 1 Tablespoon Dijon mustard
  • ¼ cup olive oil 
  • ¼ tsp. each salt and pepper

 Toss salad with just enough dressing to lightly coat. Good news is that I now have this fabulous dressing for other salads! It made a ton

 

Apple Romaine Salad with Apple Vinaigrette - This is one our Fall favorites.

 

  • Romaine lettuce (recipe says 2 bags? I just dump romaine into a bowl since I don’t use bags….)
  • 3 medium apples, cut into wedges
  • Lemon juice
  • ½ cup green onions, chopped
  • ½ cup raw sunflower seeds, optional

 Apple vinaigrette (makes 1 ½ cups – you’ll have extra):

  • ½ cup apple cider vinegar
  • 4 tsp. minced white onions
  • ½ tsp. ground mustard
  • ¼ tsp. sea salt 
  • ¼ cup olive oil

 Put lettuce in large bowl. Toss apple wedges with lemon juice to keep from browning. Blend vinegar, onion, mustard, and salt. Pour dressing over romaine just before serving and toss. Top with apple wedges, chopped green onions and sunflower seeds (optional).

 

Mashed Cauliflower

  • 1 large head of cauliflower
  • ¼ cup cashews
  • ¼ cup water or coconut milk

 In a large pot with a tight fitting lid, steam the cauliflower and cashews in water until cauliflower is tender. Transfer cauliflower mixture to a food processor or blender. Puree in small batches. Top with butter, salt and pepper to taste.

Cauliflower and Sausage Hash

  • 3/4 lb. cauliflower, chopped into small pieces;
  • Ground sausage, browned
  • 1 medium onion, diced;
  • 1/2 tsp. smoked paprika;
  • 3 tbsp. water;
  • 1 clove garlic, minced;
  • Juice from half a lemon;
  • 2 tsp. fresh parsley, minced;
  • 2 tbsp. coconut oil
  • 4 eggs, fried; (optional)
  • Sea salt and freshly ground black pepper to taste;

 Cook the sausage in a skillet over a medium-high heat until crispy (about 10 minutes). Remove the bacon from the skillet and set aside. In the same skillet, add the cauliflower, garlic, and onion. Cook 2 to 3 minutes or until it starts to golden. Add the smoked paprika and season to taste with salt and pepper. Add the water. Cover the skillet and cook until the cauliflower is tender, about 5 minutes. Return the sausage to the skillet. Add the lemon juice and cook for another 2 minutes; then remove from the heat and sprinkle fresh parsley on top. Serve with eggs, or as a side for any meal.

 

Cauliflower Rice

  • 1/2 head of cauliflower, grated (I run it through a food processor)
  • 1/4 cup chicken stock
  • 2 Tablespoons extra virgin olive oil

Heat 1-2 Tablespoons of olive oil in a large pan and start to sauté the grated cauliflower over medium heat. Add the chicken stock. Continue sautéing, stirring, until the cauliflower is al dente. Don’t cook it too long or it will turn to mush. I estimate this takes 5-7 minutes, but just taste it as you go and pull it off the heat when it’s done.

Spanish Roasted 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.

 

Cauliflower Buffalo Bites  These are another Carlson family favorite, football and these go hand in hand. 

  • 1 small head cauliflower, separated into bite-sized florets (about 5 cups)
  • 4 tablespoons butter, melted
  • 5 tablespoons Frank’s Hot Sauce (or similar hot sauce of your choice)
  • 1 tablespoon white vinegar
  • ½ teaspoon garlic powder
  • Salt & black pepper, to taste
  • 2 cups almond flour

 

Preheat the oven to 375 degrees. Prepare a backing sheet lined with parchment paper. In a small bowl, combine the melted butter, hot sauce, white vinegar, garlic powder, salt and pepper. Stir until well combined. Put the almond flour in a small shallow bowl. Make an assembly line with the cauliflower florets, the sauce and the almond flour.

Use one hand to dip a floret into the sauce and then drop it into the almond flour. Using the other hand, coat the floret well with the almond flour and place it on the baking sheet. Repeat this process until all cauliflower florets are coated and on baking sheet. Place the baking sheet in the oven and bake for 20 to 25 minutes, or until the cauliflower is golden brown. Remove from oven and enjoy! 

 

I overloaded you with recipes but that is for you to sort through. If you don't like them don't eat them.

I'm here to get you going and then keep you moving forward in your healthy nutrition plan. A healthy eating plan will promote a healthier body. A healthier body is a happier you. 

Coach Nancy

Try this for Breakfast this Weekend

Get your weekend off to a great start with these beautiful stuffed peppers for breakfast. Good nutrition is simple. Eat real food.  And for fat loss, slow down on the carbs. 

Simple...

  • More vegetables

  • More protein

  • More water

  • Fewer processed foods

  • Fewer carbohydrates

Knowing is the easy part. If I asked, you could have recited that list without even thinking about it.   

Where everyone gets tripped up is the thing that matters the most, doing consistently. Here's a recipe to help get you started in the right direction.

Breakfast Peppers

  • 4 bell pepper, sliced in half, core and seeds removed
  • 4 slices bacon, nitrite free
  • 8 egg, beaten
  • 1 cup mushroom, sliced
  • 1 onion, diced
  • 3 cup spinach
  • 1 tomato, diced
  • ½ teaspoon garlic powder
  • 1 tablespoon coconut oil
  • salt, to taste
  • pepper, to taste


Preheat your oven to 375°F (220°C). Melt coconut oil in a skillet placed over a medium-heat. Sauté the onion until soft, about 4 minutes, then add the mushrooms and tomatoes and cook about 2 minutes.  Add the spinach and cook until wilted, about 1 or 2 minutes. Season to taste with salt, pepper, and garlic powder. Divide the vegetable mixture equally among the bell pepper halves. Top off each bell pepper half with some of the beaten eggs, and add the meat of your choice, if using. Place the stuffed peppers in the oven, on a baking sheet, and bake for 40 minutes.

To your best health,

Coach Nancy

P.S. Cr8 Fitness is not looking for growth in client numbers, We need to keep our numbers stable. I am also going to be brutally honest some crazy people DON'T train here forever, and we need to replace them. You have always been great about telling people about us, and it is our goal to continue to give you a reason to. You might have noticed we are a little off the beaten path, so if you'd be a guide for us, we would sure appreciate it. And then share your happiness with others. Thank you in advance.

Help, I’ve Never Used Coconut Milk

January is the season to eat healthy. Often that means making a new recipe and using ingredients you've not used before. If this is you and your recipe calls for Coconut Milk - watch the quick video.

One of my favorite recipes to use coconut milk is Coconut Curry Chicken. Its one of those recipes that is quick to make, full of vegies, and stocked with protein. Since coconut milk is a healthy fat, you've got the magic combination. Here's the link to Coconut Chicken Curry.

Here's a dessert (or breakfast) recipe for Coconut Lime Raspberry Chia Pudding

  • 1 cup raspberries
  • 1/2 cup coconut milk, canned
  • 1/2 cup unsweetened Almond Breeze almond coconut milk
  • 2 tbsp chia seeds
  • 1 tablespoon shredded coconut, unsweetened
  • 8 drops liquid stevia, or honey to taste
  • 1 tsp lime juice
  • 1 tsp lime zest

Combine half the raspberries and the remaining ingredients in a large container. Mix well and close container. Refrigerate overnight or at least 5-6 hours. Divide into 2 bowls or glass dishes, top with remaining berries and serve.

To your best health,

Coach Nancy


Nice; Not a Bit Naughty

Naughty or Nice, Its a decision for Santa but you don't have to worry what list you'll be on with these treats. Chris shared 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



Get Your 12 Mugs of Christmas Recipes?

All I really want is a cup of coffee.

Yet every time I drive into my local coffee shop (you know who you are) it's staring me in the face. A Peppermint Mocha, Eggnog, or Gingerbread Latte.

SOOOO good, but also enough sugar to put me into a coma.

​But there's gotta be a way to get that holiday taste AND get some good nutrition in, right?

Oh Yeah!

A few years our favorite protein supplement provider, Beverly International, put out some recipes they called "The 12 Mugs of Christmas", using their absolutely delicious "Ultimate Muscle Protein".

We decided it was time for an update, so we tweaked a couple of the recipes, gave an option to use one of their newest flavors - Graham Cracker, and compiled it into a full color downloadable .pdf you can have for absolutely free.

With a selection of both hot and cold drinks,​ coffee based and ​not, this recipe booklet is sure to please your taste buds this holiday season. Check out the names of these recipes:

  • Peppermint Peace
  • Santa's Gingerbread
  • Wings of an Angel
  • Silent Night
  • J​oy to the World
  • Mid-Winter
  • Home for the Holidays
  • Naughty or Nice
  • Candy Cane Delight
  • Angels Sing
  • Christmas in a Cup
  • Santa's Cup of UMP
  • Rudolph's Applesnack

​A Baker's Dozen!

Not convinced Mr. Scrooge? 🙂

Here's a sample of just one of these delicious recipes.

Candy Cane Delight

1 cup unsweetened Almond Milk
1 scoop UMP Chocolate
1 tbsp Sugar Free Peppermint Mocha Creamer
¼ tsp Peppermint extract
8-10 ice cubes
Blend all ingredients for 1 minute
​​​

Want to turn it into a hot drink? Substitute hot coffee for the almond milk and ditch the ice! 

A tip from the head elf: Use a blender for your hot drinks too. It ensures the protein is fully mixed and adds a wonderful froth to the top!

Just enter your info below for your FREE instant download. Grab it before it goes away!

Protein Packed Pumpkin Chia Pudding

My kids like it when I make them breakfast before school. Who wouldn't want to have your meal served to you? The challenge is that I am in the gym with a wild 6:15 crew so making food for my kids is impossible, right? I've found I can still get a gold star from my kids and give them a great start to their day while being in the gym at the same time. Today I made Pumpkin Chia Pudding for them. The best thing is I made it at noon time for them to have tomorrow and there is enough for Dean and I to have too. Win win for all of us. And you can win too as this was so yummy and easy. (I licked the spoon after I dished it into serving bowls. Definitely yummy)

Pumpkin Chia Pudding

  • 1.5 cups almond milk, I used apple juice as I didn't have any almond milk. 
  • ½ cup pumpkin puree
  • 1 scoop protein powder, vanilla  I used Graham Cracker
  • 2 TB almond butter
  • 1 tsp. cinnamon
  • ¼ tsp. nutmeg
  • 1/8 tsp. ground ginger
  • 1/8 tsp. ground cloves
  • ¼ cup chia seeds
  • Sea Salt, a pinch


Blend all ingredients, except chia seeds, until smooth. Place the blended mixture into a reseal-able large jar (smaller jars) then add chia seeds. Seal jar and shake.

Place in refrigerator overnight or for at least 3+ hours. Breakfast, snack or post workout recovery is served!

Did you see the recipes you Cr8-ed with protein powder? Check them out here. 

Enjoy Good Food,

Coach Nancy

You’ve Cr8-ed the Scoop with Protein Powder

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.

Protein is the "building blocks" of our cells and without it we can not replace worn out cells or repair muscle tissue after 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 powder. It can help fill in a serving of protein with each scoop (20-24 grams) when our eating habits or 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.


So far most of what you've read sounds like WA WA WA WA...... much like Charlie Brown's teacher. We're now to the good stuff. 


We typically add protein powder into shakes and smoothies. 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 over and over.

We've expanded our recipes to include puddings, pancakes, and desserts made with protein powder.

Not sure you're the creative type when it comes to food? Last week we wrote down your idea. It'll help start you off and then you can take it from there.

Protein Powder Recipes

Cr8ed by those who train at Cr8 Fitness

Chocolate Smoothie:

1 scoop of chocolate and water – blend or shake well

1 scoop of chocolate, with expresso as the liquid and 2 Tablespoons of PBFit – blend or shake well

1 scoop of chocolate blended with hot coffee

1 scoop of chocolate mixed with cold coffee and ice

1 scoop of chocolate, 1 T coconut, ¼ cup almonds blended with water

1 scoop of chocolate, ½ cup frozen cherries, and water - blend

1 scoop of chocolate and almond milk – blend or shake well

(you can add frozen spinach or kale to these too)

Other ideas to do with chocolate:

1 scoop chocolate, ½ cup frozen raspberries, blended with ice to make an ice cream

1 scoop chocolate, 2 Tablespoons chia seeds, ½ cup liquid (let it sit for at least 10 minutes or overnight to form a pudding. Can add in coconut flakes, chopped nuts, or your favorite fruit)

1 scoop chocolate, 1 tablespoon peanut butter (or almond butter), mix with just enough water to form a pudding

1 scoop chocolate, 1 Tablespoon peanut butter, hot oatmeal – mix (its chocolate peanut butter oatmeal)

Vanilla Smoothies:

1 scoop vanilla, ½ cup pumpkin, pumpkin pie spice to taste, water - blend

1 scoop vanilla, blueberries, spinach - blend

1 scoop vanilla, with hot coffee – blend

1 scoop vanilla, with cold coffee – mix or shake

1 scoop vanilla, berries, walnut, with water – blend

1 scoop vanilla, banana, nuts, with water – blend

1 scoop vanilla, strawberries and water – blend

1 scoop vanilla, and anything from your fridge. – blend

1 scoop vanilla, 1 carrot, ½ apple, spinach – blend

1 scoop vanilla, blueberries, strawberries, chia seeds, olive oil, spinach, with water - blend

(you can add frozen spinach or kale to these)

Other ideas to use Vanilla protein:

Frosting to top hot oatmeal or to dip strawberries into. 2 scoop vanilla, 1 cup Greek yogurt. (it’ll be thick. It’ll melt over hot oatmeal. This makes enough for 4 servings of oatmeal

1 scoop vanilla mixed with your yogurt and sprinkled with cinnamon

Breakfast pudding: 1 cup almond milk,1 tablespoon nut butter,1 tablespoon maple syrup(I used honey),1/2 cup oats, 2 tablespoons cocoa,1/2 teaspoon vanilla, 3 tablespoons chia seeds, 1 scoop vanilla protein

And one time I added in a hand full of baby spinach (some very wise person mentioned you can baby spinach to lots of things and never notice it!) - Place all ingredients in blender, mix well, pour into individual containers (I use three) and refrigerate overnight.

I am going to try it with the coffee protein.

Protein pancakes: ½ cup egg whites, ½ cup pumpkin, 1 scoop chocolate or vanilla , cinnamon to taste  (blend together and cook on skillet) Top with favorite fruit like strawberries or walnuts.

*there are certain times you need to blend rather than mix or shake. When you add hot liquid to a protein, you’ll need to use a blender and be careful. The best protein I found to cook with is Beverly International UMP.

Protein shakes come in seasonal flavors as well with Pumpkin Pie and Apple Cinnamon for the Fall. Chocolate Covered Strawberries and Green Pistachio for the Winter, and then a cool Sunshine in a Cup and Caribbean Mango Smoothie 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

What Do You Get When You Combine Beef Stew and a Pumpkin?

I'm not sure either......

Today I made Beef Stew in my crockpot for my family to enjoy at dinner. I also have three small pumpkins on my counter. I'm going to put the two together. I'll roast the pumpkins for an hour or until they are soft. Then I'm going to cut off the tops, scoop out the inside seeds, then fill it with beef stew. Is there a name for that? 

Here's my recipe for Beef Stew

  • 2 pounds beef stew meat or deer meat
  • 1 onion diced
  • 2 cups beef stock
  • 4 cloves garlic diced
  • 1 pound carrots
  • 1 bunch celery chopped
  • sea salt and pepper to taste

I'm going to let my Beef Stew cook for about 9 hours on low.

I have made this meal as a freezer meal too. If you want to do that:  Add all ingredients to a ziplock bag or freezer container. Write on bag: add 3-4 potatoes or sweet potatoes, cubed (optional) and cook on low 8-9 hours. You don't have to totally thaw the bag before cooking. (just long enough to be able to peel off the plastic Ziploc bag. 

Enjoy Good Food,

Coach Nancy

 I'm looking for a name. What should I call Beef Stew served inside a pumpkin shell?

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