Dairy-Free

Chimichurri Street Corn Tacos

By nourished / May 12, 2022 / 0 Comments

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 […]

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Lemony Garlic Hummus

By nourished / May 8, 2022 / 0 Comments

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 […]

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Mediterranean Chickpea Salad Wrap

By nourished / April 27, 2022 / 0 Comments

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 […]

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Dutch Oven Chicken

By nourished / April 25, 2022 / 0 Comments

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 […]

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Easy Mushroom Tacos

By nourished / April 21, 2022 / 0 Comments

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 […]

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Mexican Quinoa Salad

By nourished / April 13, 2022 / 0 Comments

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 […]

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Asian Lettuce Wraps

By nourished / April 8, 2022 / 0 Comments

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 […]

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Pistachio Oat Bars

By nourished / March 31, 2022 / 0 Comments

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 Preheat oven to 350 degrees F. Line a […]

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“Everything But the Bagel” Chicken

By nourished / March 29, 2022 / 0 Comments

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 Preheat oven to 425 degrees F and grease a baking sheet or spray with PAM. In a bowl, […]

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Coconut-Lime Crusted Mahi Mahi from Aloha Fish Company

By nourished / March 22, 2022 / 0 Comments

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. […]

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Cilantro Lime Hummus

By nourished / March 18, 2022 / 0 Comments

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 […]

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Vanilla Berry Protein Smoothie

By nourished / March 11, 2022 / 0 Comments

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 Add all ingredients to a blender. Blend […]

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Savory Oat Bowl

By nourished / March 6, 2022 / 0 Comments

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) […]

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Frozen Chocolate, PB, & Banana Bites

By nourished / March 6, 2022 / 0 Comments

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 Slice bananas into ¼ inch chips Place sliced bananas onto […]

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Baked Salmon with Lemon and Dill

By nourished / February 28, 2022 / 0 Comments

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 […]

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Apple Cinnamon Balls

By nourished / February 22, 2022 / 0 Comments

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 […]

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Eggplant Parmesan Bites

By nourished / February 14, 2022 / 0 Comments

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 […]

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Chicken and Vegetable Soup

By nourished / January 31, 2022 / 0 Comments

This hearty soup is perfect to combat the cold weather. It’s packed with nutritious ingredients, like protein, fiber, and different vitamins/minerals to build your immunity! (Serves 5; Fat 7.6g; Carb 16.7g; Protein 31.2g per serving) Ingredients 1 lbs chicken thighs, cut into strips 1 large onion, chopped 1 large carrot, cut into bite sized pieces […]

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One-Pot Chickpea Cauliflower Curry

By nourished / January 26, 2022 / 0 Comments

Yields 4 servings Ingredients 2 tbsp coconut oil 1.5 shallot, chopped 6 cloves garlic, minced 2 tbsp fresh ginger, minced or 1 tbsp dried ginger 4 tbsp red 2 cups canned coconut milk 1 tsp ground turmeric 1 tbsp honey 2 tbsp soy sauce 1 cup chopped cauliflower 1 1/2 cup chickpeas, drained and rinsed 1 handful of mushrooms, roughly chopped 2 handfuls of spinach Instructions Heat a large […]

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The Crispiest Roasted Chickpeas

By nourished / January 23, 2022 / 0 Comments

The most perfect snack or addition to a salad, stir fry, or tacos! Ingredients 1 1/2 cup chickpeas Olive oil Salt Paprika, cumin, or other optional spices for seasoning Instructions Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil and grease. Drain juice from chickpea can and place chickpeas on a […]

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3 Ingredient Fudge

By nourished / January 18, 2022 / 0 Comments

Only 3 ingredients?! This ‘healthified’ fudge is packed with omega-3’s and skips on the amount of added sugar in regular fudge. (Serves 16; 135 kcal, 9.8g fat, 9.3g carb, 5g protein per serving) Ingredients 1/4 cup roasted peanuts 1 1/3 dark chocolate chips 3/4 cup nut butter of choice Instructions Put parchment paper in a […]

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