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  • Nicole Bleak


Even for those still working, most have a bit more time at home now that there are fewer activities, meetings and errands. In fact, we may even begin to dread a bit the return of the busy, hectic schedule we were all knee-deep into only a short month ago! We all know that healthy weeknight meals is an added stress when we are on-the-go from dawn until dusk.

What if we used a bit of the extra time we have now to make ahead a few freezer meals so when the world is back up and running, we aren't "running" quite so much. Check out Family Freezer for some great recipes.

In the meantime, we still have to eat this week! Make your shopping list and try out some new dishes!

Here's a few favorite recipes shared by the CF 7220 coaches.

Full recipes are below.

For link to source and nutrition facts, click on recipe title.

shared by Coach Nicole


  • 1 tbsp extra virgin olive oil

  • 1 onion, chopped

  • 2 cloves garlic, minced

  • 1 pinch red pepper flakes

  • 1 lb ground beef

  • 2 tbsp tomato paste

  • 1 tsp oregano

  • 1 28 oz can crushed tomatoes

  • 1 cauliflower, cut into florets

  • 2 cups ricotta cheese

  • 2 cups mozzarella cheese, shredded

  • 1/2 cup Parmesan cheese, shredded

  • salt and pepper, to taste


  1. Preheat oven to 375F.

  2. Bring a large pot of water to a boil. Add cauliflower and cook for 3 minutes. Remove from heat. Drain and set aside.

  3. Heat olive oil in a large skillet over medium heat. Add onion and cook until softened. Add garlic and red pepper flakes and cook for 1 minute. Add ground beef, salt and pepper and cook until beef is browned.

  4. Stir in tomato paste and oregano and cook for 2 more minutes. Stir in crushed tomatoes. Reduce heat to medium low and simmer for 15 minutes. Remove from heat.

  5. Pour meat sauce over the cauliflower and stir to combine.

  6. In a 9x13 baking dish, spread out half the cauliflower. Top with half the ricotta, mozzarella and Parmesan. Add the rest of the cauliflower and top with the remaining cheeses.

  7. Bake for 25 minutes. Serve hot.

shared by Coach Gretchen

Ingredients 1 3/4 lb. sweet potatoes, scrubbed and cut into 1/2" chunks 1 tbsp. olive oil 1 tsp. chili powder 1 can (15 oz.) no-salt-added black beans, rinsed and drained 1/2 c. salsa verde 1 avocado, thinly sliced 8 corn tortillas 1/4 c. crumbled cotija or feta cheese Cilantro, for garnish


  1. Toss sweet potatoes with olive oil, chili powder and 1⁄2 teaspoon salt. Roast 30 minutes in 450°F oven.

  2. In saucepan, combine black beans with salsa ; stir on medium until warm.

  3. Serve sweet potatoes and beans with avocado, corn tortillas, cotija or feta cheese and cilantro.

shared by Coach Valli


  • 1 1/2 pounds 85% lean ground beef

  • 1 yellow onion, diced

  • 2 bell peppers (any color), chopped

  • 2 medium-sized sweet potatoes (1 pound), peeled and diced

  • 2 cans tomato sauce (15oz each)

  • 14.5oz can diced tomatoes, undrained

  • 1 tablespoon chili powder

  • 1 teaspoon salt

  • 1 teaspoon cumin

  • 1 teaspoon paprika

  • 1 teaspoon oregano

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • 1/2 teaspoon pepper (increase to 1 teaspoon for medium-heat)

  • 1/2 teaspoon red pepper flakes


  1. Add all ingredients to crockpot.

  2. Cook on low setting for 6-8 hours.

  3. Break apart beef and stir.


  1. Label a gallon-sized plastic freezer bag with the name of the recipe, cooking instructions, and use-by date (which should be 3 months from when you prepped the meal.

  2. Remove as much air as possible and freeze for up to three months.

  3. When ready to eat, thaw enough to break apart and cook according to directions above.

shared by Coach Mike


  • 10 oz Chopped Chicken Breast

  • 1 Pear

  • 1 Lemon

  • 1 clove Garlic

  • 6 oz Carrots

  • 1 bunch Kale

  • 2 Tbsps Tahini (I'm sure you could leave this out)

  • 2 Tbsps Worcestershire Sauce

  • ¼ cup Grated Parmesan Cheese

  • 2 Tbsps Dijon Mustard

  • 1 tsp Black & White Sesame Seeds

  • 1/4 teaspoon each of: Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley


1.Place an oven rack in the center of the oven, then Preheat to 450°F. Cut carrots crosswise into 1-inch pieces, drizzle with olive oil and season with salt and pepper. Roast on baking sheet in center of oven 15 to 17 minutes, or until browned and tender when pierced with a fork.

2. Place kale in a large bowl; add lemon juice from half lemon and 2 TBS olive oil. Season with salt and pepper. Using your hands, massage the kale to slightly soften. Set aside to marinate, stirring occasionally, at least 10 minutes.

3. Meanwhile, pat chicken dry with paper towel, season with salt, pepper and spices. Heat olive oil in pan and cook chicken on med/high initially without stirring, then stirring occasionally every 3-4 minutes, or until browned and cooked through. Turn off the heat.

4. Meanwhile, in a bowl, whisk together the mustardcheesetahiniWorcestershire

saucethe juice of the remaining lemon2 tablespoons of water, and as much of the garlic paste as you’d like. Taste, then season with salt and pepper if desired.

5. To the bowl of marinated kale, add carrots, sliced pear, and dressing; season with salt and pepper. Toss to thoroughly coat. Serve the cooked chicken over the salad. Garnish with the sesame seeds. Enjoy!

shared by Coach Kat

Chana masala is an Indian staple, Made with a delicious mixture of chickpeas, Indian spices, tomatoes, and fresh herbs, it's tasty and so easy to make.


  • 2 tablespoons oil or butter, I used avocado oil

  • 3 cloves garlic, minced

  • 1 medium yellow onion, diced

  • 1/2 teaspoon ground coriander

  • 1/2 teaspoon ground cumin

  • 1/2 teaspoon ground turmeric

  • 1/2 teaspoon ground paprika

  • 1/2 teaspoon sea salt

  • 1/4 teaspoon black pepper

  • 2 (15-oz) cans chickpeas, rinsed well and drained

  • 1 (14.5-oz) can diced tomatoes 

  • 2 cups water

  • 1/4 cup chopped cilantro

  • 1 tablespoon lemon juice


  • In a big pot, warm oil on medium-low heat. Stir in the onion and garlic until the onion starts to appear translucent, about 5 minutes.

  • Add coriander, cumin, turmeric, paprika, salt, and pepper. Keep stirring for a minute until the spices become fragrant.

  • Add the chickpeas, tomatoes, and water. Stir and increase the heat to medium. Bring the mixture to a gentle simmer.

  • Cover the pot and let the dish cook until the chickpeas are soft and tender, for about 25 minutes.

  • Turn off the heat and stir in the lemon juice and chopped cilantro. Adjust seasoning, if needed, and serve.


  • If you feel like there is too much liquid , remove the lid and continue to simmer to evaporate the liquid until you reach the desired consistency.

  • If you’re using dried chickpeas, be sure to cook them beforehand. Instant Pot chickpeas are easy to make if you’re running short on time.

Instant Pot Instructions:

  • Set pressure cooker to Sauté on Normal and heat oil in the inner steel pot of the pressure cooker. Add onion and garlic; sauté until onions are translucent, stirring occasionally, about 3 minutes. Press Cancel. Add the spices, chickpeas, tomatoes, and water to pressure cooker; stir well.

  • Select “Pressure Cook” (or Manual) and cook for 5 minutes on High Pressure. Release the steam naturally for 10 minutes before quick-releasing the pressure. Select Cancel. Stir in the lemon juice and chopped cilantro.

Kitchen Sink Soup (no link on this one)

shared by Coach Gretchen


1 pork tenderloin, cut into chunks

1/4 onion, chopped

1 medium sweet potato, cut into 1/2 inch chunks

1 zucchini, chopped

2 whole carrots, chopped

3-4 celery stalks, chopped

1/2 cauliflower, chopped

3-4 cups bone broth (homemade is best!)

1 bay leaf

1 tsp thyme

Salt and peeled to taste

1 can whole fat coconut milk

1/2 cup black rice

Instructions: Brown meat. Add salt and pepper. Remove and add all veggies. Salt and pepper to taste. Add meat, bone broth and seasonings. Simmer. One hour before serving add coconut milk and rice.


Shared by Coach Zack


5 Yukon gold potatoes, peeled

7 TBS unsalted butter, divided

1 small onion, finely diced

2 carrots, peeled and finely diced

1 celery stalk, finely diced

1 cup pearl onion, peeled

1 cup cremini mushrooms, diced

1 tbsp tomato paste

1 cup beef stock

salt and pepper

2 cups leftover diced meat, like braised beef short rib

1/2 cup veal demi glace (can substitute simple brown gravy if desired)

1/4 cup chopped parsley

1 cup freezer peas


Boil potatoes until soft enough to effortlessly pierce with a paring knife, about 30 minutes. Drain Heat a pan over medium-high. Add in 3 tablespoons of butter, onion, carrot, celery pearl onion and mushrooms. Cook until fragrant and tender, about 5 minutes. Add in tomato paste and beef stock. Continue to cook until liquid has reduced by half. Season with salt and pepper. Stir in meat, demi-glace, and parsley. Preheat oven to 375F. Gently mash the potatoes with 3 tablespoons butter and season with salt. Continue to mash until the mixture is smooth and even. Place the meat mixture into a baking dish. Cover with mash potatoes. Using a spatula or fork, hatch a rough pattern into the surface. Bake in preheated oven until the surface of the pie is golden, about 1 hour. Remove from oven and let rest for a minimum of 15 min. Meanwhile, melt the remaining 1 tablespoon of butter in a small pot. Stir in peas until heated through. Serve with shepherds pie.

I got this recipe from this video:

It is a HOOT but don't watch with little kids around. LOTS of swearing. 

shared by Coach Nicole


  • 2 teaspoons salt, divided

  • 1¼ teaspoons fresh cracked black pepper

  • 1 large spaghetti squash (about 2 pounds)

  • 4 slices bacon, cut into small strips crosswise

  • 2 teaspoons minced garlic

  • ¼ cup chicken broth

  • 2 egg yolks plus 1 whole egg

  • 1 cup freshly grated Parmesan cheese


  1. Preheat oven to 375. Prick the squash all over with a fork. Sprinkle with 1 tsp salt and ¾ tsp. pepper. Roast on a foil lined pan  1 to 1½ hours. Let cool a bit. Slice in half lengthwise, scoop out seeds and shred the squash with a fork. Transfer to a large bowl. In a large saute pan, over medium heat, cook the bacon until it becomes crispy. Add the garlic. Saute for 1 minute. Add the broth and cook until the liquid has completely evaporated. In a medium bowl, whisk the eggs together with the cheese. Season with the remaining salt and pepper. Combine the eggs with the bacon mixture, warming the eggs in the pan. (Do not let the eggs cook through.) Add the spaghetti squash and toss to thoroughly combine and until squash is heated through. Adjust seasoning, if necessary and serve immediately.

Here's a few bonus sweet treats!

shared by Coach Toby



  • Line a large plate or tray with parchment paper and set aside

  • In a microwave-safe bowl or stovetop, add your peanut butter and sticky sweetener and melt until combined. Add your coconut flour and mix until a thick batter remains.

  • Using your hands, form small balls and place on the lined plate or tray. Press each ball into a flat cookie shape, using a fork to cross either side. Refrigerate until firm and fudgy.

shared by Coach Valli

  • 1/2 cup creamy salted peanut butter (or almond, cashew, or sunbutter)

  • 1/4 cup maple syrup (or sub finely chopped dates)

  • 2 Tbsp vegan protein powder* (optional - just omit if you don’t have any)

  • 1 1/4 cup rolled oats

  • 2 1/2 Tbsp flaxseed meal

  • 2 Tbsp chia seeds

  • 1/4 cup dried fruit (i.e. dried strawberries, cherries, blueberries, cranberries)


  1. Mix peanut butter, maple syrup, protein powder, rolled oats, flaxseed meal, chia seeds, and dried fruit of choice. Mix until well combined. If too dry/crumbly, add more peanut butter or maple syrup. If too sticky or wet, add a little bit more oats or flaxseed meal.

  2. Chill in the refrigerator for 5 minutes. Then scoop out 1 1/2 Tbsp amounts and roll into balls. The "dough" should yield about 13-14 balls

  3. Enjoy immediately and store well-sealed leftovers in the refrigerator for 1 week or in the freezer up to 1 month (or more).

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