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Chimichurri Street Corn Tacos

May 12, 2022 by nourished

Meal prep tip: cook all your protein at once and save it in the fridge to reheat for meals. Ex: if you bought a pound or chicken breasts, Cook it all while prepping this meal and store whatYou don’t use for a quick & ready protein option throughout your week! 

(Serves 8 people)

Chimichurri

  • 1 bunch cilantro
  • 1 bunch parsley
  • 1 shallot (or red onion)
  • 3-4 garlic cloves
  • 1/2 cup red wine vinegar
  • 1 lime
  • 3/4 cup olive oil
  • 1 jalapeno or red chile (optional)
  • Salt
  • Cumin
  • Red pepper flakes (optional)

Street Corn

  • 1 bag frozen corn
  • 1 cup diced cherry tomato
  • 2 garlic clove
  • 1/2 shallot or red onion
  • 1 jalapeno (optional)
  • 1 ripe avocado
  • 1 handful chopped cilantro
  • Green onion, chopped (optional)
  • Olive oil
  • Salt
  • Paprika
  • Chili powder
  • 2 tbsp greek yogurt (optional)
  • Corn tortillas for serving

Protein Source

Choose a protein source like chicken, mushroom, tofu, or shrimp.

Chimichurri Directions

  1. Mince 3-4 garlic cloves, 1 shallot, and 1/2 red onion.
  2. Rough chop parsley & cilantro.
  3. Mince jalapeño/chili for spicy option (or mango for sweet option!) — omit if you don’t like the spice
  4. Add the juice of 1/2 lime, 1/2 cup red wine vinegar and 1/2 olive pile into a mixing bowl.
  5. Add 1-2 tablespoons salt & cumin
  6. Mix all ingredients into a mixing bowl and combine until the herbs are soggy. Taste, adjust spices and oil as necessary. Set aside in fridge. This can also be done in a food processor.

Prep Your Tortillas

  1.  In a hot, lightly oiled skillet, toast your corn or flour tortillas one by one. Don’t forget to flip. You could also microwave on a plate for 15 sec by covering with paper towel.

Prep Your Protein

  1. Season your protein with your favorite “Mexican” inspired flavors (salt, pepper, cumin, garlic powder, chili powder, paprika, etc.) and cook your protein in your skillet on high heat until done. Set aside. Protein options: mushrooms, chicken, shrimp, tofu.

Street Corn Instructions

  1. To the same skillet in which you cooked your protein and tortillas, add corn (and oil if needed), let brown on high  for 4-5 minutes.
  2. Add chopped/diced tomatoes (option to add minced jalapeño) to the skillet, let them sweat and begin to get soft.
  3. Season here with salt, pepper, cumin, other “Mexican” flavors of spices that you enjoy. 
  4. Add minced garlic & shallot. Stir, let sweat for 4-5 minutes. Taste- adjust seasonings if necessary.
  5. Remove from heat.
  6. You can now add some chimichurri to your street corn (a tbsp or two,) or add 2 tbsp Greek yogurt to make it creamy. You could even divide your corn into 2 portions to try both!

Taco Assembly

Assemble your tacos: follow your heart! Layer the filling however you like abs enjoy. Top with extra cilantro, green onions or lime juice!

This recipe was created by Hannah Vaughn, chef and owner of The Peppered Plate! Hannah is a home cook with a passion of sharing food that’s peppered with love & intention. She aims to instill confidence into clients that want to learn the basics of meal prepping and understand how to make one meal stretch into many. Hannah is available for private cooking classes in person or livestream, meal prep services & small scale catering parties. Email her for inquiries at [email protected] and follow her Instagram here.

Filed Under: 30 Min Meals, Dinner Tagged With: Dairy-Free, Gluten-Free, Vegan, Vegetarian

Lemony Garlic Hummus

May 8, 2022 by nourished

Hummus only takes 5 min to make. And when you make it in your own home, you can decide the ingredients and flavors! To cook the chickpeas, roast garlic on a foil-lined pan for 10 min at 400 degrees F prior.

(Serves 8 people)

Ingredients

  • 1-15 oz can chickpeas, cooked
  • 1/3 cup tahini
  • 2 tbsp olive oil
  • 3 garlic cloves
  • 1-2 lemons (depending how lemony you want it)
  • Water to thin / blend
  • Paprika (optional)
  • Salt to taste
  • Parsley to garnish

Directions

  1. Combine chickpeas, tahini, olive oil, garlic clove, and juice from 1-2 lemons in a food processor. Pulse on high.
  2. You may need to use a spoon or spatula to make sure chickpeas are breaking down. Add 2 tbsp of water to thin. Keep adding water to thin until hummus is desired consistency.
  3. Add a few pinches of salt and pulse a few times to combine.
  4. Serve hummus in a bowl. Add paprika and / or parsley to garnish.

Filed Under: Sauces/Dressings, Side dish Tagged With: Dairy-Free, Gluten-Free, Vegan, Vegetarian

Mediterranean Chickpea Salad Wrap

April 27, 2022 by nourished

This wrap is packed with both protein and fiber and is also a plant-based alternative!

(Serves 2 wraps)

Ingredients

  • 13.4 oz chickpeas drained
  • 1/2 shallot, minced
  • 1/2 lemon
  • 3 tbsp mayo
  • 1 tsp smoked paprika
  • 1 tbsp dijon mustard
  • 1 roma tomato, chopped
  • 1 persian cucumber, chopped
  • A few pieces of spinach or other greens (optional)
  • 2 flour wrap tortillas (can be gluten-free, if needed)
  • 4 tbsp red pepper or regular hummus

Directions

  1. Place drained and dried chickpeas in a bowl. Mash chickpeas with a potato masher or fork until almost smooth
  2. Add mayo, mustard, paprika, lemon zest for 1/2 lemon, lemon juice from 1/2 lemon, minced shallot, and a pinch of salt and pepper. Mix to combine.
  3. Warm up tortillas in microwave, if desired.
  4. Spread 2 tbsp hummus on each tortilla. Add 1/2 cup chickpea salad and spinach leaves. Add in as much tomato and cucumber as you wish into tortilla. Fold up to create wrap.
  5. Enjoy!

Filed Under: 30 Min Meals, Dinner, Lunch, Meal Prep Tagged With: Dairy-Free, Gluten-Free, Vegan, Vegetarian

Dutch Oven Chicken

April 25, 2022 by nourished

Instead of buying a rotisserie chicken, try this dutch oven chicken! It’s so versatile and can be eaten as is, on a salad, in a grain bowl, in a wrap, or in tacos.

(Serves 4-6)

Ingredients

  • 1- 5 lb whole chicken
  • 1 lemon, quartered
  • 2 shallots, quartered
  • Fresh or dried thyme
  • 4 tablespoons unsalted butter
  • Salt and pepper
  • 1 lb carrots, peeled and sliced into chunks
  • 2 celery stalks, cut into chunks
  • 2 white onions, skin removed and cut into chunks
  • 4-5 cloves garlic, whole
  • 2 tbsp olive oil
  • 1 cup chicken broth (we recommend low-sodium)

Directions

  1. Preheat oven to 450° F with a rack set towards the bottom of the oven.
  2. Grease the bottom of the dutch oven.
  3. Pat chicken dry. Melt 2 tbsp butter in the microwave and brush butter all over the chicken. Season chicken with salt and pepper.
  4. Add shallot, carrot, celery, garlic, and onion to the pan. Scatter fresh thyme or dried thyme on top of vegetables. Add a pinch of salt and pepper. Mix to combine.
  5. Position chicken in the middle of the pan.
  6. Cut remaining 2 tbsp of butter into small pats and put throughout the veggies. Drizzle 2 tbsp olive oil on top of veggies.
  7. Roast uncovered for 35 minutes. Stir veggies halfway through to make sure that they are not sticking to the pan. Pour 1/2 cup chicken broth on top of veggies.
  8. Flip chicken over to other side. Roast for another 35 minutes. Similar to above, stir veggies halfway through and add in 1/2 cup chicken broth.
  9. After 35 minutes, turn chicken breast side up. Roast for 15 minutes. After 15 minutes, do the same thing with the other side.
  10. Chicken should be throughly cooked through. Check for this, or chicken should be cooked to 185 degrees F.
  11. Place chicken on cutting board and let cool. Slice when cooled and enjoy!

Filed Under: Dinner, Meal Prep Tagged With: Dairy-Free, Gluten-Free

Easy Mushroom Tacos

April 21, 2022 by nourished

Tacos don’t always have to have meat – switch it up by cooking with some vegetarian protein sources! Mushrooms have protein, fiber, and antioxidants in them.

(Serves 4)

Ingredients

  • 2 tbsp olive oil
  • 1 package mushrooms, chopped
  • 1 small head of cabbage, chopped
  • 1/2 cup water (plus more, if needed)
  • 2 cups spinach
  • 3 cloves garlic, chopped
  • 1 inch ginger, minced
  • 3 tbsp rice vinegar
  • 5 tbsp soy sauce
  • Optional toppings: peanuts, red onion, avocado, tomato, cilantro, cotija cheese
  • Flour or corn tortillas

Directions

  1. Turn the burner on medium heat and add olive oil to a saute pan. Once hot, add in mushrooms, cabbage, and 1/2 cup water. Saute for about 5 minutes.
  2. Add in spinach and stir. Cook for about 5 more minutes. Cabbage should be more tender to the touch. If things are sticking to the bottom of the pan or burning, add another 1/4 cup water. Stir continuously.
  3. Add in garlic and ginger and stir to combine. Cook for another minute. Water should be pretty much all gone now. If there is excess water, drain in the sink before adding other liquids.
  4. Add in rice vinegar and soy sauce. Stir to combine. If you are adding in peanuts, add them in now (I used 1/2 cup).
  5. Fill flour or corn tortillas with filling.

Filed Under: 30 Min Meals, Dinner, Meal Prep Tagged With: Dairy-Free, Gluten-Free, Pescatarian, Vegan, Vegetarian

Mexican Quinoa Salad

April 13, 2022 by nourished

Great as is for lunch, for a side dish, or in tacos! This mexican quinoa salad is so versatile – it’s sure to be something that you’ll feel good about including in your weekly meal lineup!

(Serves 6)

Ingredients

  • 3 cups cooked quinoa
  • 2-3 roma tomatoes, chopped
  • 1/2 red onion, chopped
  • 1-2 avocado, chopped
  • 4 tbsp chopped cilantro
  • Lime juice
  • Salt and pepper to taste
  • Red pepper flakes (optional)

Directions

  1. Combine all ingredients in a bowl and mix to combine. Amount of lime juice depends on how “limey” you want it / how liquidy. Add salt and pepper to taste. Optional add on: red pepper flakes.

Filed Under: 30 Min Meals, Dinner, Meal Prep, Side dish Tagged With: Dairy-Free, Gluten-Free, Pescatarian, Vegetarian

Baked Feta Salmon

April 11, 2022 by nourished

Ready in less than 20 minutes, this baked feta salmon is an easy weeknight dinner!

Ingredients

  • 1 small to medium slab of salmon or 4 fillets
  • 1 cup cherry tomatoes
  • 1 block of feta cheese cut into cubes or strips
  • Salt and pepper to taste
  • Olive oil
  • 4 sprigs of parsley plus chopped parsley for garnishing

Directions

  1. Preheat oven to 400 degrees F.
  2. In an oven-safe baking dish, grease or spray with Pam.
  3. Place salmon skin side down in baking dish. Add tomatoes around salmon, spread evenly throughout the dish. Add parsley sprigs throughout dish and lastly, add feta cubes.
  4. Drizzle olive oil all over the dish and add a pinch or two of salt and pepper.
  5. Bake in the oven for about 15 minutes, or until salmon is thoroughly cooked through. Add chopped parsley for garnish. Season with more salt and pepper if desired.

Filed Under: 30 Min Meals, Dinner, Meal Prep Tagged With: Gluten-Free, Pescatarian

Asian Lettuce Wraps

April 8, 2022 by nourished

A quick and easy meal – less than 30 minutes! Make this vegetarian or with your favorite go-to meat.

Ingredients

  • 1 tbsp peanut oil
  • Mixture of onion, carrot, bell pepper, and cabbage (all sliced, 3 cups in total or can purchase as pre-made slaw mix)
  • 1 lb protein source (ground chicken, tofu crumbles, tempeh)
  • Peanuts to top
  • Lettuce leaf

Sauce:

  • 3 tbsp soy sauce
  • 3 tbsp hoisin sauce
  • 1 tbsp sesame oil
  • 1 tbsp rice vinegar
  • 1 tbsp peanut butter
  • 1 tbsp honey
  • 1 tsp garlic powder
  • 1/2 tsp ground ginger

Directions

  1. Whisk together all sauce ingredients in a bowl.
  2. Saute oil in a pan. Add vegetable mixture and mix around. Saute about 1-2 minutes. Add ground protein source and cook for about 5 minutes until protein source is thoroughly cooked through.
  3. Add peanut sauce to mixture and stir to combine on low heat. Allow to simmer for another minute or two, until protein is thoroughly cooked through and vegetables are desired consistency.
  4. Remove from heat and fill each lettuce leaf as if its a taco. Top with peanuts and enjoy!

Filed Under: 30 Min Meals, Dinner Tagged With: Dairy-Free, Gluten-Free, Pescatarian, Vegetarian

Greek Yogurt Elote Corn Salad

April 6, 2022 by nourished

This Elote corn salad is made with a protein-packed ingredient – greek yogurt! Top on your tacos, grain bowl, or eat as is with your favorite dippers.

Ingredients

  • 2 tablespoons olive oil
  • 1 can of corn, drained
  • 1 jalapeño, seeded and diced (optional)
  • 2 tablespoons greek yogurt
  • 2-4 tablespoons crumbled Cotija cheese
  • 2 tablespoons chopped cilantro
  • Juice of 1 lime
  • 1 teaspoon red pepper flakes (optional)

Directions

  1. Add olive oil to a saute pan. Add corn and saute for about 5 minutes, stirring frequently. Transfer to a bowl.
  2. Combine all ingredients in same bowl and stir to combine.
  3. Enjoy!

Filed Under: Appetizers, Side dish Tagged With: Gluten-Free, Pescatarian, Vegetarian

Pistachio Oat Bars

March 31, 2022 by nourished

Oats + pistachios – these bars make the perfect combination (ie a great breakfast or snack!) of protein and fiber.

(Yields 12 bars)

  • 1 cup raw shelled pistachios
  • 1 cup oats
  • 1/2 teaspoon salt
  • 1/4 cup honey
  • 2 tablespoons olive oil
  • 1/4 cup unsweetened coconut flakes

Instructions

  1. Preheat oven to 350 degrees F. Line a 8×8 baking dish with parchment paper.
  2. In a food processor, combine pistachios, oats, and salt. Mix for about 1 minute until thoroughly combined.
  3. Add olive oil and honey. Combine for about 30 seconds.
  4. The mixture should be a little doughy. Put the ‘dough’ into the baking dish. Even out dough and top with coconut flakes.
  5. Bake for about 10-15 minutes. Dough should still be slightly soft when you take it out. It may look like it will fall apart, but
  6. Cut into squares and store in an airtight container for up to 1 week.

Filed Under: Baked Goods, Breakfast, Meal Prep, Snack Tagged With: Dairy-Free, Gluten-Free, Pescatarian, Vegetarian

“Everything But the Bagel” Chicken

March 29, 2022 by nourished

This chicken is made with one of our everyday favorites – the “Everything But the Bagel” seasoning from Trader Joe’s!

(For 4 servings of chicken)

  • 4 chicken breast
  • Olive oil
  • Salt
  • Everything But the Bagel Seasoning

Instructions

  1. Preheat oven to 425 degrees F and grease a baking sheet or spray with PAM.
  2. In a bowl, combine hot water and about 1/4 cup salt.
  3. Dip each chicken piece into the salt / water mixture so that all of the chicken has touched the water.
  4. Take out of the water, pat each side dry on a paper towel, and place on baking sheet.
  5. Brush both sides of each chicken piece with olive oil. Sprinkle Everything but the Bagel Seasoning on both sides of each chicken breast. Press so that it sticks.
  6. Bake for about 20 minutes, flipping chicken halfway through. Take out when chicken is thoroughly cooked through.

Filed Under: 30 Min Meals, Dinner, Meal Prep Tagged With: Dairy-Free, Gluten-Free

Coconut-Lime Crusted Mahi Mahi from Aloha Fish Company

March 22, 2022 by nourished

Aloha Fish Company is a Nashville-based company that sells fresh fish, never frozen, directly from Hawaii.

“Fresh from Hawaii, we commit to bringing you the freshest and highest-quality seafood available that are from sustainable resources! With more than 8 varieties of Pacific fresh fish and seafood, including sashimi-grade fish to choose from, Aloha Fish Co. delivers directly to you at several central pick-up locations throughout the Greater Nashville area.”

(For 4 servings of fish)

  • 1/3 cup coconut flour
  • 1/3 cup unsweetened coconut flakes
  • 2 tsp lime zest
  • 1 egg, beaten
  • 2 tbsp water
  • 1 lime
  • 4 pieces of Mahi Mahi

Instructions

  1. Preheat oven to 350 degrees F and grease a baking sheet or spray with PAM.
  2. In a large bowl, combine flour, coconut flakes, and lime zest.
  3. In a separate bowl, combine egg, water, and juice from 1 lime.
  4. Dip each mahi mahi fillet into egg mixture to cover and then place in coconut flour mixture. Cover completely with coconut mixture. Do this to all pieces and place on baking sheet.
  5. Cook for about 20 min or until each fillet is thoroughly cooked through.

Filed Under: 30 Min Meals, Dinner, Meal Prep Tagged With: Dairy-Free, Gluten-Free, Pescatarian

Cilantro Lime Hummus

March 18, 2022 by nourished

Hummus is one of our favorites because of many reasons – it’s delicious (duh,) but it’s also packed with fiber AND protein! Making it the perfect combination for a snack, as is on a sandwich, or as a dip at cocktail hour.

(Yields 12; 130 kcal, 4g pro, 11g carb, 8g fat per serving)

  • 2 cans chickpeas, drained
  • 2-3 limes
  • 1 bunch cilantro
  • 1 jalapeno (optional)
  • 4 tbsp tahini
  • 4 tbsp olive oil
  • Salt, pepper, and garlic powder to taste

Instructions

  1. Drain and thoroughly rinse canned chickpeas
  2. Roll, halve, and juice 2 whole limes into a small bowl
  3. To a blender add, chickpeas, cilantro, olive oil, tahini, lime juice, and seasonings
  4. Blend and add olive oil add small splashes of water as needed in order to create smooth consistency 
  5. Enjoy!

Filed Under: Sauces/Dressings, Side dish Tagged With: Dairy-Free, Gluten-Free, Pescatarian, Vegan, Vegetarian

Vanilla Berry Protein Smoothie

March 11, 2022 by nourished

This smoothie is perfect for post-workout to repair and build stronger muscles.

(Makes 1 smoothie)

  • 1/2 frozen banana
  • 1/4 cup frozen berries
  • 1 scoop peanut butter powder or regular peanut butter
  • 1 scoop vanila protein powder
  • 1 handful greens
  • Cow’s milk to cover (or sub alternate milk)

Instructions

  1. Add all ingredients to a blender. Blend together.
  2. Add more milk to thin if desired.

Filed Under: Breakfast, Smoothies Tagged With: Dairy-Free, Gluten-Free, Pescatarian, Vegan, Vegetarian

Savory Oat Bowl

March 6, 2022 by nourished

Savory.. oatmeal? Is that even a thing? We sure think it is after creating this new savory oat bowl recipe! It’s great for those who don’t like something sweet for breakfast, those who struggle getting in fiber and / or protein, and those who want to use up random ingredients in their fridge!

(Serves 2)

  • 1 cup of sliced mushrooms
  • 2 tbsp butter
  • 2 cups water
  • 1 cup old fashioned oats
  • 1 tbsp garlic powder (optional)
  • 1 cup spinach
  • Parmesan to taste (optional)
  • 1 egg per person to fry (optional)
  • Salt and pepper to taste

Instructions

  1. Add butter to a small saucepan.
  2. Once it’s almost fully melted, add mushrooms. Saute for a few minutes or until mushrooms have wilted a bit.
  3. Add water to a sauce pot, turn up the heat, and bring water to a boil.
  4. When water reaches a boil, add oats. Stir to combine. Turn down heat to medium to allow oats to simmer for about 4 min.
  5. Add garlic powder (optional) and spinach at the 4-minute mark. Stir to combine. Allow to cook for 1 more minute.
  6. Taste and add seasonings and toppings (salt, pepper, parmesan, and fried egg, as desired).

Filed Under: Breakfast Tagged With: Dairy-Free, Gluten-Free, Pescatarian, Vegetarian

Frozen Chocolate, PB, & Banana Bites

March 6, 2022 by nourished

The perfect combination for a sweet treat – fiber and protein!

(Serves 12; 140 kcal, 2g pro, 20g carb, 8g fat per serving)

  • 3 ripe bananas
  • 2 tbsp smooth peanut butter
  • 1 cup chocolate chips (dairy-free choc chips if desired)
  • 1 tbsp coconut oil

Instructions

  1. Slice bananas into ¼ inch chips
  2. Place sliced bananas onto a baking sheet lined with parchment paper
  3. Microwave peanut butter in a microwave safe bowl for 15-20 seconds. 
  4. Dollop a nickel sized amount of peanut butter into each banana slice 
  5. Top the banana and peanut butter with another slice of banana to create and peanut butter, banana sandwich
  6. Place baking tray into freezer for at least 3 hours
  7. In another microwave safe bowl, microwave chocolate chips and coconut oil in 30 second bursts making sure to stir in between each burst (you should not have to microwave for more than 3- 30 second intervals before chocolate burns)
  8. After chocolate is melted, take banana sandwiches out of freezer and coat them in the melted chocolate
  9. After all banana pieces are covered with chocolate, place in freezer for another hour to harden
  10. Keep stored in the freezer and grab as you go!

Filed Under: Dessert Tagged With: Dairy-Free, Gluten-Free, Pescatarian, Vegan, Vegetarian

Baked Salmon with Lemon and Dill

February 28, 2022 by nourished

We recommend serving this salmon up with some quinoa or brown rice + roasted veggies of choice.

(Serves 2-4 depending on what you are serving this with!

  • 1.5 lb salmon fillet
  • 1 tbsp olive oil
  • 1 lemon cut into thin slices
  • 1 tbsp dill
  • 1/2 cup dry white wine
  • Salt and pepper to taste

Instructions

  1. Preheat oven to 325 degrees F.
  2. Oil and season both sides of salmon with salt and pepper.
  3. Place lemon slices and dill on the bottom of a baking dish large that’s large enough to fit the salmon.
  4. Place salmon skin-side down onto the bed of lemon and dill.
  5. Pour wine into baking dish. Cover top with aluminum foil.
  6. Bake salmon for about 15 min or until salmon is cooked through. The length of time will depend on the thickness of the salmon.

Filed Under: 30 Min Meals, Dinner, Meal Prep Tagged With: Dairy-Free, Gluten-Free, Pescatarian

Middle Eastern Eggplant Dip

February 28, 2022 by nourished

Try out this healthy creamy Middle Eastern dip made from roasted eggplants! Pair it with your favorite vegetables, some crispy pita bread, or even on its own- it’s THAT good!

(Serves 6; 403kcal, 18.3g carb, 9.6g protein, 35.3g Fat per serving)

  • 23oz roasted eggplant jar
  • 16 oz plain yogurt (we love using Greek yogurt)
  • 4 Tbsp tahini
  • 1 Tbsp garlic, pressed
  • 2 lemons, squeezed
  • 1 tsp salt

Instructions

  1. In a medium-sized bowl, pour jar of roasted eggplants, plain yogurt and combine well
  2. Add squeezed lemon juice, garlic, and salt, mix well
  3. Serve in a deep plate and garnish with walnuts, parsley, olive oil, and cherry tomatoes

Filed Under: Appetizers, Snack Tagged With: Gluten-Free, Pescatarian, Vegetarian

Apple Cinnamon Balls

February 22, 2022 by nourished

If you know us, you know no-bake protein balls are our favorite! This no-bake ball is one of our favorites for the winter or fall time.

(Serves 6; 124 kcal, .09g fat, 26.6g carb, 2.3g pro per serving)

Ingredients

  • 1 apple, sliced
  • 1 tbsp almond milk
  • 1 tbsp brown sugar
  • 1 cup almond flour (or oat, coconut, or whole wheat)
  • 2 tsp vanilla extract
  • 1/2 scoop protein powder of choice
  • 1 tbsp maple syrup
  • 1 tbsp sugar and 1 tsp cinnamon mixed together for rolling (optional)

Instructions

  1. Blend sliced apple and almond milk in a food processor.
  2. In a bowl, mix together all other ingredients except cinnamon sugar mixture.
  3. Fold in apple mix to other ingredient bowl.
  4. Roll dough into balls.
  5. Roll balls into cinnamon sugar mix, if desired.
  6. Place balls into fridge or freeze to enjoy later once thawed. Enjoy!

Filed Under: Meal Prep, Protein Balls, Snack Tagged With: Dairy-Free, Gluten-Free, Pescatarian, Vegetarian

Eggplant Parmesan Bites

February 14, 2022 by nourished

Eggplant is a great way to get in veggies for yourself, or your kids! These are served with vegan cheese as a vegan recipe, but regular cheese can also be used.

(Serves 4; 203 kcal, 21.5g carb, 11.75g fat, 6g protein per serving)

Ingredients

  • 1 small eggplant
  • 2 cups breadcrumbs
  • Plant-based milk (or cow’s milk if non-vegan)
  • 2 tbsp olive oil
  • 1/2 cup vegan parmesan
  • Garlic salt
  • Pepper
  • Italian seasoning

Instructions

  1. Slice eggplants into ¼ inch discs 
  2. Salt eggplants slices generously and let salt pull out moisture for 10min. 
  3. Pat slices dry with a paper towel
  4. In one shallow bowl pour milk, in a separate bowl of the same size pour italian style breadcrumbs 
  5. Into the bowl of breadcrumbs, season with garlic salt, pepper, and parmesan cheese
  6. Take eggplant slices one at a time and submerge into milk bowl and immediately after into the bowl of breadcrumbs and make sure entire disc is covered
  7. Repeat these steps until all slices are breaded
  8. Place breaded eggplant into the airfryer and drizzle both sides with olive oil
  9. Cook in the airfryer for 10min and then flip discs and cook for another 10min.
  10. After golden brown, add your favorite marinara sauce and some extra parmesan and you are done!

Filed Under: 30 Min Meals, Dessert, Meal Prep Tagged With: Dairy-Free, Gluten-Free, Pescatarian, Vegan, Vegetarian

Strawberry Greek Yogurt Bars

February 14, 2022 by nourished

We made these for Valentine’s Day – but they can definitely be eaten anytime of the year!

(Creates about 12 square pieces)

Ingredients

  • 1.5 cup whole-fat plain greek yogurt
  • 2 tbsp honey
  • 1 tsp vanilla extract
  • Fresh strawberries
  • Chocolate chips (I suggest dark chocolate, semisweet would be ok too!)
  • Optional: 1 tbsp PB2 powder or 1 tbsp peanut butter

Instructions

  1. Line a baking sheet with parchment paper.
  2. Mix together greek yogurt, honey, and vanilla extract in a bowl. If you are using PB2 powder or peanut butter, add it now. Mix well.
  3. Cover only HALF of the baking sheet with yogurt mixture. Create a rectangle. Double recipe if you want a full baking sheet.
  4. Scatter strawberries on top, and then scatter chocolate chips. Lightly ‘press’ down chocolate chips so that they are in the yogurt.
  5. Freeze for 3.5 hours. Cut into square pieces.
  6. Let thaw for 15 min before consuming. Keep frozen until eaten and keep separate by parchment paper so that the pieces do not stick together.

Filed Under: Dessert, Snack Tagged With: Gluten-Free, Vegetarian

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