Dairy-Free
(Makes 1 serving) Ingredients 2 tablespoons of chia seeds ½ cup of almond milk 1 teaspoon of maple syrup Cinnamon to taste Pinch of sea salt Optional topping of nut butter Directions Combine all ingredients in a bowl. Cover and refrigerate overnight. Add toppings in the morning (we love nut butter and berries)! Nutrition: *calories […]
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Grain bowls are one of our favorite things to make on a weeknight! They take no time and use up any ingredients that you have on hand. (Makes 4 servings) Ingredients 1.5 lb salmon, chopped when raw into small square-sized pieces 2 cups of cooked quinoa or brown rice Dressing: 4 tbsp soy sauce (or […]
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Zucchini bread is a perfect transition into the fall time! It’s easy to make and super delicious, you won’t even be able to tell there’s vegetables in it! We love to top ours with some nut butter to have as a perfect snack on a fall day! (Makes 1 loaf, about 10 slices!) Ingredients ½ […]
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These are high in fiber, protein, and healthy fats! (Makes 12 ish balls – depends on how small or large you roll out the dough!) Ingredients 1 cup oats 1/2 cup ground flax seed 1/2 cup mini chocolate chips 1/2 cup peanut butter 1/3 cup honey 2 tsp vanilla extract Directions Combine all ingredients in […]
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(Makes 1 serving) Ingredients One zucchini 2 eggs Flour ½-1 cup of breadcrumbs ¼ cup of Nutritional yeast Garlic powder to taste Directions Slice zucchini into “fries” Combine breadcrumbs, nutritional yeast and garlic powder in a bowl Crack eggs into another bowl and mix Coat pieces of zucchini with flour Dip into egg mixture and […]
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These apple rings make for a sweet pick-me-up during the day, or even as a yummy dessert! They’ll be sure to satisfy you as they have a good balance of carbohydrates, protein, and fat. Snacking has never been so delicious! Be sure to get creative with your favorite toppings! (Makes 1 serving) Ingredients 1 medium […]
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(Makes 1 serving) Ingredients 1 serving of extra firm tofu 1/2 tablespoon of olive oil ½ tablespoon of sesame oil 1 tablespoon of coconut aminos (can sub for soy sauce) Garlic powder to taste Directions Drain a block of extra firm tofu Cut one serving into cubes Throw the cubes in a bowl and cover […]
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These turkey roll ups are a perfect snack or meal to take on the go, and are more fun than a typical wrap. They are super easy to make and I’m sure they’ll be a crowd pleaser for kids or even to take as an appetizer. (Makes 1 serving) Ingredients 1 tortilla 2 tablespoons pesto […]
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(Makes 1 serving) Ingredients 1/2 cup old fashioned rolled oats 3/4 cup milk (or DF milk) 1 teaspoon vanilla extract ½ teaspoon ground cinnamon ⅛ teaspoon ground ginger 2 tablespoons chopped peaches 1 scoop protein powder Other add ons: nut butter Directions Combine all ingredients in a tupperware container or mason jar. Put into fridge and let sit overnight.
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(Makes 2 servings) Ingredients 1 cup of cooked quinoa 1 cup of greens (we used a kale and cabbage mix) ½ cup of edamame ⅓ cup of shredded carrots 1 chopped cucumber ¼ cup of cashews Dressing of choice (we used a sesame ginger dressing) Pro tip: drizzle nut butter or sunflower butter on top […]
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These are the easiest muffins you will ever make! They are delicious to have for breakfast, a snack, or for dessert. Packed with apple and cinnamon flavor, these will be your favorite to have on hand during the fall season. (Makes 12 muffins) Ingredients One box of cake mix (yellow cake or spiced cake) 1 […]
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(Makes 1 serving) Ingredients Directions Calories: 232 Total Fat: 10g Saturated Fat: 2.3g Cholesterol: 0mg Sodium: 100mg Total Carbohydrates: 33.6g Fiber: 4.6g Total Sugars: 9.2g Protein: 7.5g Calcium: 195mg Iron: 4mg Potassium: 831 mg If you’re looking to fix your metabolism for good with sustainable habits that are doable and are proven to work, check out our unique 3-phased […]
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These banana pancake bites are sure to hit the spot the next time you’re in the mood for a sweet breakfast or brunch! They’re super easy to make and I’m sure they’ll be a favorite for you and your entire family! (Makes 1 serving) Ingredients ½ cup of you favorite pancake mix (we used kodiak […]
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An easy high protein and high fiber snack! (Makes 3 servings) Ingredients One can of chickpeas 1 tablespoon of olive oil Salt, pepper and garlic powder to taste Directions Drain and rinse one can of chickpeas Drizzle olive oil over the chickpeas Season with salt, pepper and garlic powder Mix well so they are evenly […]
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An easy weeknight recipe that uses minimal ingredients to make a balanced meal. (Makes 4 servings) Ingredients 1 lb lentils 6 garlic cloves 2 medium tomatoes 1 tbsp ground ginger 2 handful of spinach or other greens 2 tbsp lemon juice 2 pats of butter Salt and pepper to taste Directions Combine the lentils, tomato, […]
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Nothing is easier than a one pan meal. This meal only requires a short time to cut the ingredients, then all you have to do is place it in the oven. It’s a crowd pleaser for your family or it’s great to make in bulk to eat for meal prep. Packed with veggies, protein, and […]
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This recipe uses up any veggies you have in your fridge and can be served on top of quinoa, brown rice, or as is! (Serves 2-4, depending on how many fillets you cook) Ingredients 1 cod fillet per person 2 pats of butter Cut up veggies and/or greens 1/2 cup of vegetable or chicken stock […]
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Hard boiled eggs can be annoying to make and peel, but this recipe makes it easy! (Servings depend on how many eggs you choose!) Ingredients Eggs Directions Add the eggs to a saucepan and cover with water. There should be an inch or two above the egg. If eggs are crowded, the more water you […]
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This recipe uses protein powder, making it a high-protein breakfast, snack, or post-workout meal. (Makes 1 serving) Ingredients 1/2 cup oats 1 cup milk (we use cow’s milk, can use a DF alternative) 1 scoop protein powder – we love this one (use code NOURISHEDROUTES for $ off too!) 1 tbsp vanilla extract Optional toppings: […]
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Everyone knows the best part of making cookies is eating the extra dough! We’ve made our own version of edible dough that you can keep on hand for your sweet tooth! We added protein powder to make it more satiating, but you don’t have to! (Makes about 6 servings) Ingredients 1 cup oat flour (store […]
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Kid or adult-approved, these pancakes are protein-heavy and a delicious breakfast or snack option! (Makes 3-4 pancakes) Ingredients ½ cup of rolled oats ½ a ripe banana 1 egg 1 scoop of protein powder (any flavor) 1 tsp of baking powder Cinnamon to taste A dash of almond milk to blend Optional blueberries Directions Add […]
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