Dairy-Free

The Easiest Pancake Recipe Ever

By nourished / July 19, 2021 / 0 Comments

This pancake recipe could not be easier! It’s made with only 6 ingredients and is the perfect Sunday morning recipe to make with your kids! Check out this recipe and others like it in our FREE Healthy Families Guide on our website under the ‘Resources’ section. (Serves: 4; 172 kcal, 2.7g fat, 30.5g carb, 6.6g […]

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Coconut-Crusted Shrimp w/ Jalapeno Pineapple salsa

By nourished / July 12, 2021 / 0 Comments

Tropical and refreshing, this recipe is perfect for summer time! Try this flavorful combo on its own or in tacos! (Serves: 3; 375 kcal, 17.9g fat, 14.2g carb, 37.5g protein per serving) Ingredients 1 pound peeled and deveined large shrimp, tails removed 2 Medium Zucchinis ½ cup unsweetened shredded coconut Zest and juice of 1 […]

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Poached Egg

By nourished / May 23, 2021 / 0 Comments

Poach eggs made easy with this simple and easy-to-follow recipe! Impress your friends or family with homemade Eggs Benedict or top your avocado toast with a beautifully poached egg. (Yields 1 serving; 75 kcal, 5 gm fat, 0.5 gm carb, and 6.3 gm protein per serving) Ingredients 1 Large Egg 1 Tbsp Distilled White Vinegar […]

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Easy Spicy Shrimp Tacos

By nourished / May 23, 2021 / 0 Comments

Try this simple and spicy recipe this summer! Ready in only 15 minutes, these tacos are perfect for a fun week-night dinner. The perfect balance between the spicy shrimp and refreshing lime cabbage slaw on top! Not to mention, this easy and healthy recipe is packed with veggies! (Yields 6 servings; 629 kcal, 11.6 gm […]

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Summer Corn Chowder

By nourished / May 14, 2021 / 0 Comments

This summer corn chowder is perfect for cool summer evenings, and can be made with veggies fresh from the garden and veggie broth made with kitchen scraps! Serve alone as soup or over rice for a veggie-packed and low sodium dinner. (Yields 4 servings; 252 kcal, 15.5 gm fat, 29 gm carb, and 5.4 gm […]

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Tempeh Beanballs and Spaghetti with Spicy Cajun Marina Sauce

By nourished / May 4, 2021 / 0 Comments

(Yields 5 servings; 278kcal, 6.5g fat, 43.1g carbs, 19.3g protein per serving) Ingredients 8 oz tempeh 15 oz black eyed peas 2 cloves garlic 2 tsp thyme, divided 2 tsp oregano, divided 1/2 tsp paprika, divided 2 tbs soy sauce 1 tbs tomato paste 1/4 cup bread crumbs 24 oz (2 cans) crushed tomatoes 3 […]

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Easy Homemade Granola

By nourished / April 29, 2021 / 0 Comments

Nutritional facts dependent on the exact quantities of ingredients that you use. Ingredients 2 cups whole rolled oats (use GF if desired) 1/2 cup almond slivers 1/2 cup coconut flakes, optional 2 teaspoons cinnamon 1/2 teaspoon sea salt 2 tablespoons melted coconut oil 1/4 cup maple syrup 2 tablespoons creamy almond butter 1/3 cup dried […]

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Thai Quinoa Salad

By nourished / April 20, 2021 / 0 Comments

(Yields 6 – 1/2 cup servings; 253kcal, 11.2g fat, 28.9g carbs, 12.4g protein per serving) Ingredients Ingredients: 2 cups cooked quinoa, cooked 1 cup red cabbage, shredded 1 yellow bell pepper 1/4 cup red onion, finely chopped 1 cup shredded carrot 1 cup edamame 2 green onions, chopped Dressing: 1/4 cup crunchy or smooth peanut […]

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Banana Chocolate Chip “Oaties”

By nourished / April 8, 2021 / 0 Comments

(Yields 8 servings; 193kcal, 8.2g fat, 26.7g carbs, 5g protein per serving) Ingredients 2-3 ripe bananas 1 cup old fashioned oats 1/4 cup peanut butter, smooth 1 tsp vanilla extract 1/4 cup crushed walnuts 1/2 cup chocolate chips (choose vegan if applicable) Directions Preheat oven to 350. Grease or line a loaf pan with parchment […]

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Green Beans and Garlic with Pea Shoots and Lemon Zest

By nourished / April 6, 2021 / 0 Comments

(Yields 6 servings; 136kcal, 9.6g fat, 12.9g carbs, 3.1g protein per serving) Ingredients 2 lb green beans with ends trimmed 4 tbsp olive oil 1/2 white onion, sliced or diced 4 garlic cloves, minced 1 tsp red pepper flakes 2 tbsp lemon zest Handful of pea shoots for garnish Salt and pepper to taste Directions […]

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Sriracha Honey Brussels Sprouts

By nourished / March 31, 2021 / 0 Comments

(Yields 4 servings; 99kcal, 4g fat, 15.5g carbs, 4g protein per serving) Ingredients 1/2-1lb Brussels sprouts 2 tsp sriracha sauce 1 tbsp honey 1 tbsp olive oil 1 tsp crushed red pepper flakes 1/4 tsp garlic powder 1/2 tsp salt Directions Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. Remove […]

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Veggie-packed Ramen

By nourished / March 28, 2021 / 0 Comments

(Yields 2 servings; 240 kcal, 10g fat, 24g carbs, 10g protein) Ingredients 1 pack dry ramen noodles, seasoning packet discarded 1.5 tbs olive oil 1/2 cup baby Bella mushrooms, chopped 1/4 red bell pepper, cut into thin slices 1 clove garlic, minced 2 cups water 2 handful baby spinach, stems removed 1 egg, fried or […]

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Japanese Zucchini and Onions

By nourished / March 28, 2021 / 0 Comments

(Yields 4 servings; 90 kcal, 7,2g fat, 6.1g carbs, 2g protein) Ingredients 2 large or 3 medium size zucchini’s 1/2–1 large sweet onion, finely diced 2 tbs vegetable oil 2.5 tbs low sodium soy sauce 1/2–2 tsp crushed red pepper flakes to suit spice tolerance 1/4 tsp ground black pepper Directions Chop the zucchini into […]

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PB&J Overnight Oats

By nourished / March 14, 2021 / 0 Comments

(Yields 2 servings; 287 kcal, 13g fat, 34.4g carbs, 8.9g protein) Ingredients Base: 1/2 cup rolled oats 1 cup oatmilk or milk of choice 1 tbs chia seeds 1 tbs sweetener of choice – honey or maple syrup 1/2 tsp vanilla extract Toppings: 1 tbs jam, flavor of choice 1 tbs peanut butter 1/4 cup […]

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Veggie-Packed “Spaghettio’s”

By nourished / February 22, 2021 / 0 Comments

(Yields 4-6 servings total) This recipe is in collaboration with the local Nashville company, Mr Aaron’s Goods! Ingredients 2 tbsp olive oil 1 yellow onion, diced 4 garlic cloves, minced 1-10 oz package of cremini mushrooms, diced 1 eggplant, diced small 2 tbsp tomato paste 1 tsp oregano 1/2 tsp red pepper flakes 1/2 cup […]

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Lentil Stew

By nourished / February 21, 2021 / 0 Comments

(Yields 8 servings; 218 kcal, 35.3g carb, 4g fat, 11.2 g protein per serving) Ingredients 1 1/2 cup lentils, any color 1 red or yellow pepper cut into 1-in cubes 2 medium russet potatoes, cubed 2 unpeeled carrots, cut in 1/3-in pieces 2 stalks celery, chopped into 1-in pieces 1 small yellow onion 1/4 cup […]

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Red Curry Tofu

By nourished / February 21, 2021 / 0 Comments

(Yields 4 servings; 417 kcal, 18.7g carb, 33.2g fat, 11.3 g protein per serving) Ingredients 1 small red bell pepper, diced 1 head broccoli, chopped into florets 2 tsp olive or vegetable oil 1/2 or 1 (14oz) block extra firm tofu, drained and pressed 1/2 cup red Thai curry paste 1 cup full-fat unsweetened coconut […]

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Lemon and Soy Tofu

By nourished / February 16, 2021 / 0 Comments

(Yields: 4 servings; 79 kcal, 4.2g fat, 3.2g carb, 9g protein) Ingredients 1 (14 oz) block Extra Firm tofu 3 tbs soy sauce 2 tbs lemon juice 1/2 tsp garlic powder 1/2 tsp thyme 1/4 tsp black pepper Directions Preheat oven to 400 and line a baking sheet with parchment paper. Remove tofu from package […]

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Cowboy Caviar

By nourished / February 8, 2021 / 0 Comments

(Yields 6 cups of dip) Ingredients 3 tablespoons olive oil Zest of 1 lime Juice of 1 lime 1 teaspoon salt 1 teaspoon ground cumin 1/4 teaspoon chili powder 1/4 teaspoon dried oregano 1/4 teaspoon ground black pepper 1 (15-ounce) can black-eyed peas, drained and rinsed 1 (15-ounce) can black beans, drained and rinsed 4 cloves garlic, minced 2 medium Roma tomatoes, diced 1 medium orange bell pepper, seeded and […]

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Lentil Dahl

By nourished / February 6, 2021 / 0 Comments

(Yields 6 servings; 322 kcal, 38.6 g carb, 12.3 fat, 16.6 g pro per serving) Ingredients 1 1/2 cup red lentils (or other color) 1 large carrot, chopped 1 red or orange bell pepper, chopped 1 onion, chopped 4 cloves garlic, minced 1/2 tbs vegetable oil 3 cups vegetable broth or water 1 cup coconut […]

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Tofu Katsu

By nourished / February 1, 2021 / 0 Comments

(Yields 3 servings; 295 kcal, 48.3 g carb, 5.1 fat, 11.5 g pro per serving) Ingredients 1 block extra firm tofu* 1/3 cup soy milk 1/3 cup all purpose flour 1 tbs cornstarch 1 tsp paprika 2/3 tsp salt 4 oz panko breadcrumbs or crushed cornflakes Sauce: 4 tbsp sweet chili sauce 2 tbsp strained […]

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