Dairy-Free
(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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(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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(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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(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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(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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(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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(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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(Yields 12 servings; 257 kcal, 18.5g carb, 18.8 fat, 7.9g pro per serving) You can add almost anything you’d like to these bars. Add shredded coconut, dried fruit, peanut butter chips, flaxseed, sunflower seeds, etc. as desired! Ingredients 1 cup creamy peanut butter 3 tbs coconut 4 tbs honey or maple syrup 2 tsp vanilla […]
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(Yields 4 servings; 205 kcal, 30.9g carb, 6.1g pro, 6.3g fat per serving) *nutrition facts will vary based on bread used for sandwich and total amount of ingredients use. Ingredients 1 15oz can chickpeas, drained, rinsed, and patted dry 2 tbs celery, finely chopped 2 tbs yellow onion, diced 3-4 tbs mayonnaise 2-3 tsp Dijon […]
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(Yields 4-5 servings; 382 kcal, 44g carb, 10g pro, 21g fat per serving) Ingredients 3 Beyond Meat Italian hot sausages, sliced 8 oz linguine or spaghetti pasta, cooked 1 tbs olive oil 1 tbs butter or vegan butter 2 cloves garlic, minced 1 cup cherry tomatoes Freshly ground pepper 1/2 tsp salt 1 15oz can […]
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This recipe is in collaboration with Mr. Aaron’s Goods, a local business in Nashville, TN. (Yields 6 servings; 315 kcal, 49g carb, 10g pro, 9g fat per serving) Ingredients 1 package of Mr. Aaron’s Goods soup noodles (or any of their pastas or a GF/vegan pasta would work!) 4 tbsp butter or vegan butter 1 […]
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This recipe works for all vegetables! (Nutrient content will vary based on size of veggies, veggies used, and serving size. Feel free to experiment with the vegetables you use!) Ingredients 1 large russet potato, chopped 1 yellow squash, chopped 1 zucchini, chopped 1 small onion, chopped into large pieces 1 cup baby carrots, cut in […]
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(Yields: 5 servings; 201 kcal, 16.7g fat, 13g carb, 2.7g pro per 1/2 cup serving) Ingredients 1 medium butternut squash 1/8 cup olive oil 1 tbsp minced garlic 1 tsp salt 1/2 tsp black pepper 1 tbsp brown sugar 4 tbsp butter 2 cups vegetable broth Directions Preheat oven to 395 degrees F. Cover a […]
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(Yields: 10 servings; 112 kcal, 0gm fat, 28.5g carb, 11.1g pro per serving) Ingredients 1 lb dried black eyed peas 1 tbs vegetable broth 1 tsp salt 1 tsp dried parsley 3/4 tsp paprika 1/2 tsp dried thyme 1/2 tsp dried oregano 1/2 tsp black pepper 1/8 tsp liquid smoke Directions Preheat the oven to […]
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(Yields ~18 cookies; 134 kcal, 5g fat, 1g pro, 19g carb per serving) Ingredients 1 1/4 all-purpose flour 1 1/4 old fashioned rolled oats 2 tsp cinnamon 1/2 tsp baking soda 1/4 tsp salt 1/2 cup unsalted butter, softened 3/4 cup light brown sugar 1 large egg 2 tsp vanilla extract 1 cup (~1/2 to […]
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(Yields 1 serving; 500 kcal, 7.8g fat, 86g carb, 18.7g pro per serving) Ingredients Directions Want a nutrition plan that’s specific for your body and individualized nutritional needs? Want to know how much and what to be eating each day? Our personalized high-touch coaching program, Nourished Nutrition Breakthrough was designed just for you! You’re TIRED […]
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Serving size + nutritional facts dependent on amount of ingredients used Ingredients 4 tbsp olive oil 1 onion, thinly sliced bell pepper, thinly sliced mushroom, thinly sliced salt pepper 4-6 tbsp balsamic vinegar dependent on amount of veggies used Directions In a large skillet over medium high heat, add olive oil. Once pan Is hot, […]
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(Yields 5 serving; 135 kcal, 8.9g fat, 10.6g protein, 4.2g carb per serving) Ingredients 2 tbs nutritional yeast 1 tbs soy sauce 1 tbs olive oil 1 tsp chili powder 1/2 tsp garlic powder 1 block extra-firm tofu, drained Directions Preheat oven to 350. Line a latch baking sheet with parchment paper. Mix nutrition yeast, […]
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(Yields 4-6 servings, 175 kcal, 4g fat, 7g protein, 27.9g carb per 2 cup serving) Ingredients 1 lb brussels, shredded (I used a food processor) 1 cup red cabbage, shredded 2 cups carrots, shredded 1 cup red onion, shredded 1/2 cup low-sodium soy sauce 1 tbsp sesame oil 2 tbsp rice vinegar 2 cloves garlic, […]
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(Yields 10 servings, 224 calories, 8.1g fat, 6g pro, 32.7g carb per serving) Ingredients 1 and 3/4 cups milk (dairy or nondairy) 2 large eggs 1/2 cup maple syrup 1/4 cup unsalted butter, melted 1/4 cup unsweetened applesauce 3 cups old-fashioned oats 1 tsp baking powder 1 tsp ground cinnamon 1 tsp pure vanilla extract […]
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(Yields 12 servings, 341 calories, 3.7g fat, 17.9g protein, 60.2g carb per 1 cup serving) Ingredients 2 tbs extra virgin olive oil 2 medium yellow onions, chopped 4 cloves garlic, minced 2 tbs chili powder 1 tbs Chipotle chili powder 1 tbs smoked paprika 1 tbs dried oregano 2 tsp ground cumin 1/2 tsp ground […]
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