Category Archives for "Recipes"

Fantastica Buffalo Chicken Wings

Game day or any day, these wings are delicious. I always make more than I think I need. They are that yummy. I've included two ways to add finishing touches to these No Fry Wings. 

Wing Sauce

  • 2/3 Cup Franks Hot Sauce
  • 1/4 Cup Unsalted Butter
  • 1/2 tsp cayenne pepper
  • 1/2 tsp garlic powder
  • 1 tsp Worcestershire sauce

Combine all the ingredients in a sauce pan. Cook over low heat until the butter is melted. Whisk and enjoy!


Hester's Wing Spice

  • 1/4 cup salt
  • 1/4 cup chili powder
  • 1/4 cup Spanish paprika
  • 2 T onion powder
  • 2 T garlic powder
  • 1 T cumin
  • 1 tsp cayenne
  • 2 T thyme
  • 2 T basil
  • 2 T oregano
  • 2 T coriander
  • 1/2 tsp. white pepper
  • 1 T. ground black pepper

Sprinkle generously on the wings immediately after they come out of the oven.

Both of these add the finishing touch to magnificent wings. I can't wait to hear which is your favorite.

To your best health,

Coach Nancy

Shepard’s Pie with a Twist

The recipe is sent in by rock star Sara. Sara plans each week's meals. When I saw this recipe on her plan, I just needed to know the recipe. 

Here’s what Sara said: “The pumpkin shepherd's pie is yummy--it’s adapted from The Fresh 20 cookbook. Jason and I (and the kids) get a good dinner plus a good sized lunch out of it.”

Pumpkin Shepherd’s Pie

Filling:

1 tablespoon coconut oil

½ medium onion, rough chopped

3 garlic cloves, minced

1 inch piece of ginger, grated

2 medium carrots, peeled and chopped

½ teaspoon cumin

½ teaspoon salt

¼ teaspoon black pepper

¼ teaspoon paprika

1 lb ground turkey or ground beef

2 cups baby spinach

Topping:

3 large egg whites

2 cups roasted pumpkin

¼ teaspoon cayenne pepper

¼ teaspoon salt

Directions for the Filling:

Preheat oven to 350. Heat oil in medium skillet over medium-high heat. Add onion, garlic, ginger, and carrots, and sauté until slightly browned, about 5 minutes. Season with cumin, salt, pepper, and paprika. Add meat and brown. Toss in baby spinach to wilt, and transfer to a greased 8x8 inch baking dish.

Directions for the Topping:

Using a handheld mixer, whisk egg whites in a large bowl until stiff. In a medium bowl, combine the pumpkin with the cayenne and salt. Fold in the egg whites. Spread the topping over the filling. Bake for 20 minutes until golden on top.

*Chef Sara’s notes: I made the topping with the eggs the first time, but haven't since. They make it nice and light and fluffy on top, but even without them it still tastes good. Also, I use various types of winter squash in place of the pumpkin all the time, and I probably use closer to 3 cups.

*Coach Nancy's notes: I made a sweet potato topping. I substituted 2-3 baked sweet potatoes that I pealed for the pumpkin. Everything else I kept the same. Isn't it great to have already tasted alternatives?

To your best health,

Coach Nancy


Graham Cracker Applesnack

I love it when people ask me for a recipe. It means they really enjoyed the food and they want more of it. That is what happened when we tried this recipe after training. I still have people asking for it. 

Graham Cracker Applesnack

¼ cup unsweetened applesauce 

1 scoop Graham Cracker UMP (protein powder from Beverly International) 

1 tbsp. almond butter 

Mix until smooth. 

Its that easy and yet it is so yummy. 

Enjoy,

Coach Nancy


Yummy Recipes for Graham Cracker Protein Powder

We've recently sampled Graham Cracker UMP (Ultimate Muscle Protein). I have more delicious recipes to share with you! 

Check out this Graham Cracker Chocolate Peanut Butter Pudding that Coach Dean came up with. It will satisfy chocolate and peanut butter cravings!

Here are a few more recipes with the UMP graham cracker protein powder.

Dan's Dynamic Shake

  • 1 scoop graham cracker protein
  • ½ scoop vanilla protein
  • ½ scoop chocolate protein
  • 1½ teaspoon peanut butter
  • 1 frozen banana
  • 1 fistful spinach
  • About 10 ounces of water

Blend until smooth in a blender. If you use a fresh banana, add in a few ice cubes to chill it. Enjoy!

Marquita's Marvelous Shake

  • 1 scoop graham cracker protein powder
  • 1 scoop chocolate protein powder
  • 1 tablespoon shredded coconut
  • 10 ounces of water
  • Ice

Blend until smooth in a blender.

Homemade Granola Bar

  • 4 scoops graham cracker protein powder
  • 2 cups oats
  • ½ cup crushed walnuts
  • ½ cup raisins
  • 2 tablespoons ground flax seed
  • 1/4 cup sunflower seeds
  • Pinch of salt
  • ¼ teaspoon vanilla
  • 1 tablespoon of coconut oil
  • About ½ cup of water

In a large bowl, combine all the oats, protein powder, walnuts, flax seed, sunflower seeds, salt, and raisins. Add in the vanilla, coconut oil, and then the water a little at a time. At first it will seem very dry but be patient it will blend up. Coat an 8x8 pan with coconut oil. Press the mixture on the bottom of the pan. Bake for 10 minutes at 350 degrees. Cut into bars or squares.

The great things about these granola bars is that they are flexible. Some shredded coconut or cacao nibs would go great in here. Experiment with different protein powder flavors for a different spin, too.

To Your Best Health,

Coach Nancy


Have You Grabbed Your 12 Mugs of Christmas?

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!

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