Dairy-Free

Chunky Tomato Basil Soup

By nourished / October 22, 2021 / 0 Comments

As the weather is cooling down, warm up with this hearty tomato soup. Great recipe to meal prep with and store for the whole week.  (Yields 5 servings; 150 kcal, 17g carb, 8g fat, 3g protein per serving with bread) Ingredients 8 tomatoes 2 Medium carrots 1 medium onion 6 cloves of garlic  3 tbsp […]

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Blueberry Peanut Overnight Oats

By nourished / October 20, 2021 / 0 Comments

Overnight oats are a great way to prep breakfast ahead of time. You can eat it at home or it’s easy for on-the-go! (This yields 1 serving) Ingredients 1/2 cup old fashioned oats Milk (or dairy-free version) 1 tbsp peanut butter Blueberries to top Optional: chia seed or flax seed Instructions Fill a small tupperware […]

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Tofu Spring Rolls

By nourished / October 11, 2021 / 0 Comments

These Vegan friendly spring rolls are light, fresh, and satisfying. Personalize the fillings and add a dipping sauce of your choice to create your perfect lunch.  (This yields 2 rolls; 1 serving has 350 kcal, 15g fat, 11g protein, and 45g carb) Ingredients Sliced cucumber Sliced red bell pepper Sliced Purple cabbage 1/2 Avocado 1/4 […]

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Pumpkin Shrimp Curry

By nourished / October 6, 2021 / 0 Comments

(This yields 4 servings) Ingredients 2 tbsp olive oil 1 cup sliced red onion 1 tbsp minced ginger 3 garlic cloves minced 1 chopped tomato 1-15oz can pumpkin puree 2 cup veg or chicken broth 1 cup canned coconut milk (unsweetened) 1 1/2 tsp curry powder 1 tsp salt 1 tsp pepper 1 cup cubed […]

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Teriyaki Sauce

By nourished / October 4, 2021 / 0 Comments

(This yields 4 servings) Ingredients 1/2 cup soy sauce 2-3 tbsp honey 2 tbsp sesame seed 3 cloves garlic minced 1 inch piece fresh ginger grated 1/4 cup cold water 1 tbsp corn starch Instructions Stir soy sauce, honey, rice vinegar, sesame oil, brown sugar, sesame seeds, garlic, and ginger together in a small saucepan […]

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Teriyaki Salmon Bowl

By nourished / October 4, 2021 / 0 Comments

This versatile bowl is balanced with complex carbs, an omega-3 rich protein and plenty of veggies! It’s also a great way to use up ingredients from the fridge. The amount that the teriyaki sauce makes is enough for 4 servings. (This yields 1 serving however, nutritional properties will vary based on veggies used, amounts, etc) […]

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5-Ingredient Healthier Caramel Sauce

By nourished / October 1, 2021 / 0 Comments

This is a really easy and quick way to make caramel sauce with just 5 ingredients that you already have on hand. It will be your favorite staple to have this Fall! (Yields about 4 servings; 1 serving has 302 kcal, 25g fat, 2.6g protein, and 20g carb) Ingredients ⅓ cup Coconut oil ⅓ cup […]

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Banana Mocha Frappuccino

By nourished / September 24, 2021 / 0 Comments

Skip the Starbucks drive-thru! Here is a delicious, protein rich Frappuccino recipe that delivers the caffeine kick you need in the morning while keeping you satisfied for hours. (Yields 1 serving; 305 kcal, 26g pro, 38g carb, 9g fat, 7g fiber) Ingredients 1 cup of coffee or 1 espresso shot 1 Frozen Banana ¼ cup […]

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Coconut Almond Energy Balls

By nourished / September 19, 2021 / 0 Comments

Protein balls are one of our favorite ways to get in protein and fiber in a real quick way! We love having these on-the-go, as a post workout snack, or as an evening treat. The protein and fiber combination keeps you full longer. (Yields 12 balls; 1-3 balls per serving depending on how large you […]

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PCOS-Friendly Green Salad with Chicken

By nourished / September 17, 2021 / 0 Comments

This PCOS-Friendly Green Salad with Chicken is a simple option for the individual with PCOS/ anyone! It is packed with nutrient dense greens, protein, healthy fats, and fiber for hormone and bowel regulation. You’re going to want to try this! For information on how nutrition can help you to manage PCOS, check out the PCOS […]

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Avocado Tuna Salad

By nourished / September 17, 2021 / 0 Comments

We love this avocado tuna salad as a non-traditional healthy lunch option! You can serve it with carrots or additional cucumber to increase your veggie intake for the day, or serve with a slice of toasted whole wheat bread. (Yields 1 serving) Ingredients Salmon: 1 can tuna, drained 1 English cucumber sliced 1 avocado chopped 1/4 cup […]

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No-Bake Coconut Protein Balls

By nourished / September 14, 2021 / 0 Comments

Protein balls are a great and easy way to get adequate protein in your routine! We recommend making a batch and freezing them for future use. (Yields 24 protein balls) Ingredients 3 cups pitted dates 1 1/2 cups almonds 1/2 cup water 2 tbsp cacao powder 4 scoops pea or hemp protein powder (vanilla or chocolate) 1/4 cup dark chocolate chips (dairy-free if necessary) 1/2 cup unsweetened coconut flakes […]

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Baked Lemon Garlic Salmon

By nourished / September 11, 2021 / 0 Comments

Salmon is a great way to get in omega-3 fatty acids, or healthy fats, into your diet! We recommend consuming salmon 2 times per week. Serve this with a complex carb like quinoa plus your veggie of choice! (Serves 6) Ingredients Salmon: 2 lb salmon fillet Salt Olive oil ½ lemon, sliced into rounds Parsley for garnish […]

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Meal Prep Harvest Salad

By nourished / August 23, 2021 / 0 Comments

A salad that you can prepare? It sounds crazy, but this salad is the perfect nutrient-packed and nourishing lunch! Roasting your sweet potatoes and protein is all hands-off time and the salad itself is assembled in minutes. (Serves: 4; 453 kcal, 22.2g fat, 51.7g carb, 20.2g protein per serving) Ingredients 3 Medium-Sized Sweet Potatoes One […]

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Spiced-Up Ramen

By nourished / August 17, 2021 / 0 Comments

Calling all our college students, this one’s for you! Here is our spin on a college classic: instant ramen. Add some protein and spice to your ramen to pack in some nutrients when you’re busy and don’t have time to cook a big meal.  *This recipe is high in sodium and should be consumed in […]

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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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