Asian Salmon Bowl

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Grain bowls are one of our favorite things to make on a weeknight! They take no time and use up any ingredients that you have on hand.

(Makes 4 servings)

Ingredients

  • 1.5 lb salmon, chopped when raw into small square-sized pieces
  • 2 cups of cooked quinoa or brown rice
  • Dressing: 4 tbsp soy sauce (or tamari,) 2 tbsp miso paste, 5 minced garlic cloves, 1 tsp rice vinegar, 1 tsp ground ginger, 2 tsp sesame seed, 1.5 tsp sesame oil
  • Optional add ons: Mixed greens, sliced purple cabbage, edamame pods, pickled ginger, pickled red onion, chopped green onion, sliced avocado, chopped cucumber)

Directions

  1. Preheat oven to 375 degrees F. Line a baking sheet with foil and spray with oil. Cook rice / quinoa now if you haven’t already.
  2. Combine dressing ingredients in a bowl. Whisk to combine.
  3. Place chopped salmon on baking sheet. Place about half of dressing on top of salmon and mix to combine. Bake salmon for about 15 min, or until thoroughly cooked through.
  4. Prepare add on ingredients while salmon is cooking.
  5. When salmon is done, combine salmon, grains, and add ons in a bowl. Add additional dressing to the top. Add more sesame seeds to garnish.

Simple Zucchini Bread

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Zucchini bread is a perfect transition into the fall time! It’s easy to make and super delicious, you won’t even be able to tell there’s vegetables in it! We love to top ours with some nut butter to have as a perfect snack on a fall day!

(Makes 1 loaf, about 10 slices!)

Ingredients

  • ½ cup vegetable oil
  • ¾ cup packed brown sugar
  • ¼ cup granulated sugar 
  • 2 eggs
  • 1 teaspoon vanilla extract
  • ½ teaspoon baking soda
  • ½ teaspoon baking powder
  • ½ teaspoon salt
  • 2 teaspoons cinnamon
  • 1 teaspoon nutmeg 
  • 1 teaspoon pumpkin pie spice 
  • 1 ½ cups all-purpose flour
  • 1 ½ cups shredded zucchini (no need to drain)

Directions

  1. Preheat the oven to 350 degrees F. Grease a loaf pan with nonstick cooking spray or line with parchment paper.
  2. Combine oil, sugars, eggs, and vanilla into a large bowl. Stir until fully combined.
  3. Add in baking soda and baking powder, spices, and flour. Stir until combined, Mixture will be thick.
  4. Add in shredded zucchini. This will loosen the batter due to the moisture content. 
  5. Pour into the prepared loaf pan. Place in the middle rack of the oven and bake for 50-55 minutes. 
  6. Allow to cool completely and enjoy! Store in an airtight container on the counter for 3-5 days or keep in the fridge for longer. 

Calories: 244 Total Fat: 12.1g Saturated Fat: 2.5g Cholesterol: 133mg Sodium: 197mg Total Carbohydrates: 31.4g Fiber: 1g Total Sugars: 16.1g Protein: 3.3g Vitamin D: 3mcg Calcium: 36mg Iron: 1mg Potassium: 121mg 

The Easiest No-Bake Energy Bites

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These are high in fiber, protein, and healthy fats!

(Makes 12 ish balls – depends on how small or large you roll out the dough!)

Ingredients

  • 1 cup oats
  • 1/2 cup ground flax seed
  • 1/2 cup mini chocolate chips
  • 1/2 cup peanut butter
  • 1/3 cup honey
  • 2 tsp vanilla extract

Directions

  1. Combine all ingredients in a bowl. Mix with a spatula and/ or your hands.
  2. Form dough into balls and put on a lined baking sheet or in a tupperware container.
  3. Freeze dough for at least 1 hour.
  4. Enjoy out of the freezer (thaw for 5 min,) or you can keep in the fridge for a week.

Pumpkin Pie Overnight Oats

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Your new favorite fall breakfast!

(Makes 1 serving)

Ingredients

  • ½ cup of rolled oats
  • 1 heaping spoonful of pumpkin puree 
  • 1 tablespoon of chia seeds
  • 3 tablespoons of vanilla or plain greek yogurt 
  • ½ cup of unsweetened vanilla almond milk
  • Pumpkin pie spice to taste 

Directions

  1. Combine all ingredients in a bowl, tupperware, or mason jar.
  2. Cover and refrigerate overnight.

Calories: 310 Total Fat: 7.5g Saturated Fat: 0.6g Cholesterol: 0mg Sodium: 139mg Total Carbohydrates: 39.8g  Fiber: 10.1g Total Sugars: 5.8g Protein: 21.6g Calcium: 395mg Iron: 3mg Potassium: 503mg

Halloumi and Corn Salad

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(Makes 4 servings)

Ingredients

  • 4 tbsp olive oil
  • 2 cups corn – fresh off the cob or frozen
  • 1 pint cherry tomatoes, halved
  • 1 jalapeno, chopped (optional)
  • 12 ounces halloumi cheese, diced
  • 1/4 cup chopped red onion
  • 1 lime
  • Salt and pepper to taste
  • Optional add on: avocado

Directions

  1. Add 2 tbsp olive oil into a nonstick saute pan and turn stove onto medium heat. Add corn, cherry tomatoes, and chopped jalapeno, if using. Add a pinch of salt and pepper.
  2. Saute for about 7 minutes, until corn starts to brown on either side. Stir occasionally. Remove from stove and put into a bowl.
  3. Add remaining oil to pain and add halloumi cheese. Cook for about 2 min on one side, and then flip to the other side. Remove an add to the same bowl as the corn and tomato mixture.
  4. Add red onion and the juice of 1 lime to mixture.
  5. Stir to combine. Add salt and pepper to taste.

Breaded Zucchini “Fries”

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(Makes 1 serving)

Ingredients

  • One zucchini 
  • 2 eggs
  • Flour 
  • ½-1 cup of breadcrumbs 
  • ¼ cup of Nutritional yeast 
  • Garlic powder to taste

Directions

  1. Slice zucchini into “fries”
  2. Combine breadcrumbs, nutritional yeast and garlic powder in a bowl
  3. Crack eggs into another bowl and mix
  4. Coat pieces of zucchini with flour 
  5. Dip into egg mixture and then into breadcrumb mixture 
  6. Air fry at 400 degrees for 10 minutes

Calories: 215 Total Fat: 6 Saturated Fat: 1.8 g Cholesterol: 164mg Sodium: 138mg Total Carbohydrates: 27 Fiber: 5.9 g Total Sugars: 4.5g Protein: 16.2g Calcium: 128mg Iron: 2mg Potassium: 572mg

Topped Apple Rings

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These apple rings make for a sweet pick-me-up during the day, or even as a yummy dessert!  They’ll be sure to satisfy you as they have a good balance of carbohydrates, protein, and fat. Snacking has never been so delicious! Be sure to get creative with your favorite toppings!

(Makes 1 serving)

Ingredients

  • 1 medium apple (any variety of your choosing)
  • 2 tablespoons peanut butter (or any nut butter or nut butter alternative)
  • ¼ cup granola 
  • 2 tablespoons dark chocolate chips 
  • 1 tablespoon honey
  • Cinnamon to taste
  • Any other toppings of choice (coconut flakes, nuts and seeds, crushed pretzels, etc.)

Directions

  1. Lay apple down on its side, and cut thin slices, creating circular disks.
  2. Using a small paring knife, very carefully cut a small circle around the core of the apple and remove it. 
  3. Top apple rings with nut butter and other toppings and enjoy!

Calories: 484 Total Fat: 21.1g Saturated Fat: 6g Sodium: 180mg Total Carbohydrates: 74.2g Fiber: 8.1g Total Sugars: 55g Protein: 10.7g Vitamin D: 10mcg Calcium: 8mg Iron: 5mg Potassium: 488mg

Air Fried Tofu

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(Makes 1 serving)

Ingredients

  • 1 serving of extra firm tofu 
  • 1/2 tablespoon of olive oil
  • ½ tablespoon of sesame oil
  • 1 tablespoon of coconut aminos (can sub for soy sauce)
  • Garlic powder to taste

Directions

  1. Drain a block of extra firm tofu
  2. Cut one serving into cubes 
  3. Throw the cubes in a bowl and cover with ingredients 
  4. Mix to ensure all tofu cubes are covered
  5. Air fry for 12 minutes at 380 degrees (shake around half way through)

Calories: 246  Total Fat: 19g Saturated Fat: 3.2g Cholesterol: 0mg Sodium: 40mg Total Carbohydrates: 8.4g  Fiber: 1.5g Total Sugars: 1.5g Protein: 11.8g Calcium: 279mg Iron: 2mg Potassium: 235 mg

Pesto Turkey Roll ups

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These turkey roll ups are a perfect snack or meal to take on the go, and are more fun than a typical wrap. They are super easy to make and I’m sure they’ll be a crowd pleaser for kids or even to take as an appetizer.

(Makes 1 serving)

Ingredients

  • 1 tortilla 
  • 2 tablespoons pesto
  • 3 slices deli turkey
  • 2 slices of desired cheese (provolone, swiss, colby jack, etc.) 
  • 1 cup lettuce

Directions

  1. Spread a thin layer of pesto around the entire tortilla. 
  2. Layer on turkey, cheese, and lettuce on one side of the tortilla. 
  3. Roll tightly beginning with the side with the turkey, cheese and lettuce. 
  4. Cut the roll into ½ inch rounds. The pesto should hold the roll-ups together, but you can use a toothpick to secure them if needed. 

Calories: 326 Total Fat: 17.5g Saturated Fat: 5.8g Cholesterol: 51mg Sodium: 1179mg Total Carbohydrates: 23.9g Fiber: 11.5g Total Sugars: 2.5g Protein: 16.7g Calcium: 159mg Iron: 3mg Potassium: 245mg 

Cinnamon Peach Overnight Oats

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(Makes 1 serving)

Ingredients

  • 1/2 cup old fashioned rolled oats
  • 3/4 cup milk (or DF milk)
  • 1 teaspoon vanilla extract
  • ½ teaspoon ground cinnamon
  • ⅛ teaspoon ground ginger
  • 2 tablespoons chopped peaches
  • 1 scoop protein powder

Other add ons: nut butter

Directions

  1. Combine all ingredients in a tupperware container or mason jar.
  2. Put into fridge and let sit overnight.

Asian Quinoa Salad

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(Makes 2 servings)

Ingredients

  • 1 cup of cooked quinoa 
  • 1 cup of greens (we used a kale and cabbage mix)
  • ½ cup of edamame 
  • ⅓ cup of shredded carrots
  • 1 chopped cucumber
  • ¼ cup of cashews
  • Dressing of choice (we used a sesame ginger dressing)

Pro tip: drizzle nut butter or sunflower butter on top when eating for some added protein!

Directions

  1. Combine all ingredients in a bowl
  2. Toss with favorite dressing 

Calories: 396  Total Fat: 15g Saturated Fat: 2.4g Cholesterol: 0mg Sodium: 45mg Total Carbohydrates: 50.7g  Fiber: 7.9g Total Sugars: 4.3g Protein: 19g Calcium: 229mg Iron: 6mg Potassium: 1177mg (nutrition does not account for dressing)

3 Ingredient Applesauce Muffins

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These are the easiest muffins you will ever make! They are delicious to have for breakfast, a snack, or for dessert. Packed with apple and cinnamon flavor, these will be your favorite to have on hand during the fall season.

(Makes 12 muffins)

Ingredients

  • One box of cake mix (yellow cake or spiced cake)
  • 1 cup oats
  • 2 cups applesauce 
  • Optional cinnamon to taste

Pro tip: drizzle nut butter or sunflower butter on top when eating for some added protein!

Directions

  1. Preheat oven to 350 degrees F. Line a muffin tin with muffin liners.
  2. Add all ingredients to a large bowl. Mix until fully combined.
  3. Divide batter evenly into muffin tins. Bake for about 18 minutes, or until a toothpick comes out clean.

Calories: 232 Total Fat: 5.5g Saturated Fat: 0.8g Cholesterol: 1mg Sodium: 288mg Total Carbohydrates: 43.3g Fiber: 1.7g Total Sugars: 23.1g Protein: 2.9g Calcium: 64mg Iron: 1mg Potassium: 91mg 

Chocolate Banana Microwave Mug Cake

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(Makes 1 serving)

Ingredients

  • 1 tbsp of peanut butter
  • ½ a ripe banana (mashed)
  • 1 tbsp of cocoa powder 
  • 2 tbsps of whole wheat flour
  • 1/4 tsp of vanilla extract
  • ½ tsp of baking powder
  • 2 tbsp of vanilla unsweetened almond milk (or milk of choice)

Directions

  1. Spray your microwave safe dish 
  2. Mash banana in dish before adding other ingredients 
  3. Mix
  4. Microwave for 45 seconds to a minute

Calories: 232  Total Fat: 10g Saturated Fat: 2.3g Cholesterol: 0mg Sodium: 100mg Total Carbohydrates: 33.6g  Fiber: 4.6g Total Sugars: 9.2g Protein: 7.5g Calcium: 195mg Iron: 4mg Potassium: 831 mg

Banana Pancake Bites

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These banana pancake bites are sure to hit the spot the next time you’re in the mood for a sweet breakfast or brunch! They’re super easy to make and I’m sure they’ll be a favorite for you and your entire family!

(Makes 1 serving)

Ingredients

  • ½ cup of you favorite pancake mix (we used kodiak cakes for extra protein)
  • ⅓ cup water or milk (or DF milk)
  • 1 banana
  • 1 tsp cinnamon
  • Cooking oil spray

Directions

  1. In a small bowl, combine the pancake mix with water or milk / milk alternative, and cinnamon. 
  2. Heat a medium skillet over low heat. Spray with cooking oil.
  3. Slice your banana. Dip the slices in the pancake batter and coat completely.
  4. Add banana slices to the skillet, about 5 at a time. Cook for 4 minutes on each side. 
  5. Remove from heat, repeat with the remainder of the banana slices.
  6. Top with your favorite toppings! We love peanut butter and maple syrup!

Calories: 220 Total Fat: 2.2g Saturated Fat: 0.1g Cholesterol: 0mg Sodium: 252mg Total Carbohydrates: 44.6g Fiber: 5.9g Total Sugars: 18.3g Protein: 8.6g Calcium: 166mg Iron: 1mg Potassium: 434mg 

Air Fried Chickpeas

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An easy high protein and high fiber snack!

(Makes 3 servings)

Ingredients

  • One can of chickpeas 
  • 1 tablespoon of olive oil 
  • Salt, pepper and garlic powder to taste

Directions

  1. Drain and rinse one can of chickpeas 
  2. Drizzle olive oil over the chickpeas 
  3. Season with salt, pepper and garlic powder 
  4. Mix well so they are evenly coated 
  5. Air dry at 390 degrees for 12 minutes (can leave in longer if you prefer them crispier)

Calories: 183 Total Fat: 6 Saturated Fat: .8 g Cholesterol: 0mg Sodium: 359mg Total Carbohydrates: 27.1 Fiber: 5.3 g Total Sugars: 0g Protein: 5.9g Calcium: 38mg Iron: 2mg Potassium: 206mg

Garlic Spinach Lentils

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An easy weeknight recipe that uses minimal ingredients to make a balanced meal.

(Makes 4 servings)

Ingredients

  • 1 lb lentils
  • 6 garlic cloves
  • 2 medium tomatoes
  • 1 tbsp ground ginger
  • 2 handful of spinach or other greens
  • 2 tbsp lemon juice
  • 2 pats of butter
  • Salt and pepper to taste

Directions

  1. Combine the lentils, tomato, 4 cloves of garlic, ground ginger, and 6 cups water in a large saucepan. Bring to a high simmer and cook, stirring vigorously. Lentils should become tender. After about 15 minutes, add spinach and lemon juice to the sauce pan and stir. Add in a pinch of salt and pepper. Stir.
  2. While spinach is wilting, mince 2 garlic cloves. Add minced garlic and butter to a saute pan. Swirl around until garlic is browned, but not burned.
  3. If lentils are not cooked to desired consistency, add more water. Remove lentils from heat when cooked through.
  4. Serve lentils in bowls. Add garlic butter sauce to top and serve warm.
  5. Optional add ons: fry an egg on top or serve with roasted veggies.

**Recipe adapted from Food Network

One Pan Turkey Sausage Meal

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Nothing is easier than a one pan meal. This meal only requires a short time to cut the ingredients, then all you have to do is place it in the oven. It’s a crowd pleaser for your family or it’s great to make in bulk to eat for meal prep. Packed with veggies, protein, and delicious potatoes, this will be your new favorite quick and easy meal!

(Makes 4 servings)

Ingredients

  • 2.5 pounds sweet italian turkey sausage, chopped
  • 1 red bell pepper, sliced
  • 1 orange bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 medium yellow onion, sliced 
  • 1 pound yukon gold mini potatoes, cut into small pieces
  •  ⅓ – ½ cup olive oil 
  • Italian seasoning to taste

Directions

  1. Preheat oven to 400 degrees fahrenheit. 
  2. Add all cut ingredients into a deep aluminum pan. 
  3. Drizzle with olive oil and sprinkle with italian seasoning (and any other seasonings) to taste. 
  4. Toss until ingredients are fully coated.
  5. Place in the oven for about an hour, or until potatoes are fork tender, tossing every 15-20 minutes.

Calories: 484 Total Fat: 22.1g Saturated Fat: 3.7g Cholesterol: 175mg Sodium: 1704mg Total Carbohydrates: 29.8g Fiber: 4.9g Total Sugars: 4.9g Protein: 49.3g Calcium: 67mg Iron: 5mg Potassium: 1266mg

Seared Cod and Summer Veggies

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This recipe uses up any veggies you have in your fridge and can be served on top of quinoa, brown rice, or as is!

(Serves 2-4, depending on how many fillets you cook)

Ingredients

  • 1 cod fillet per person
  • 2 pats of butter
  • Cut up veggies and/or greens
  • 1/2 cup of vegetable or chicken stock per fillet
  • 1/4 cup lemon juice per fillet
  • Salt and pepper
  • Optional: garlic powder

Directions

  1. Add butter to a saute pan and turn to high. Let butter melt. Add cod fillets and start to cook. After about 1 min, add in cut up veggies and / or greens.
  2. Add stock and lemon juice and turn down heat. Add a pinch of salt and pepper (and garlic powder if using, stir through). Let vegetables and cod cook through. Meal is complete when liquid is reduced and veg are tender to a fork. If fillets look cooked through prior to that (no longer translucent,) take those out by themselves and can add back in at the very end to heat back up.
  3. Serve as is or with brown rice or quinoa.

The Perfect Hard Boiled Egg

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Hard boiled eggs can be annoying to make and peel, but this recipe makes it easy!

(Servings depend on how many eggs you choose!)

Ingredients

  • Eggs

Directions

  1. Add the eggs to a saucepan and cover with water. There should be an inch or two above the egg. If eggs are crowded, the more water you need to cover the eggs.
  2. Turn heat on high and boil water.
  3. When water turns to a boil, turn off heat. Set timer for 10-12 minutes.
  4. Strain and run under cold water. Let cool in water. Peel right away or peel later.

Vanilla Protein Oat Bowl

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This recipe uses protein powder, making it a high-protein breakfast, snack, or post-workout meal.

(Makes 1 serving)

Ingredients

  • 1/2 cup oats
  • 1 cup milk (we use cow’s milk, can use a DF alternative)
  • 1 scoop protein powder – we love this one (use code NOURISHEDROUTES for $ off too!)
  • 1 tbsp vanilla extract
  • Optional toppings: berries, banana, apple slices, nut butter

Directions

  1. Add oats and milk into a bowl. Microwave for 2 minutes and 30 seconds. Stop microwave every 45 sec (ish) and stir (as to make sure it doesn’t explode!)
  2. Remove from microwave, add protein powder and vanilla extract, as well as other optional additions.
  3. Enjoy hot!