Gluten-Free

Carrot Cake Baked Oats with Protein Frosting

By nourished / January 28, 2023 / 0 Comments

We love how easy these carrot cake baked oats are! Just blend the ingredients and bake to enjoy a sweet breakfast or high protein dessert. (Makes 1 serving) Ingredients ½ cup rolled oats ½ scoop unflavored protein powder 1 egg ¼ cup almond milk 1 tbsp agave (but can use maple syrup) 1 tsp vanilla […]

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Vegan Mango Aquafaba Ice Cream

By nourished / January 26, 2023 / 0 Comments

A sweet and delightful dessert that can be enjoyed just by anyone! This recipe is easily customizable whether you want to use different fruits or make it a basic chocolate ice cream with cocoa powder! Aquafaba, the liquid found in the can of chickpeas, is a great base alternative for ice cream for those who […]

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Avocado Rice Bowl

By nourished / January 20, 2023 / 0 Comments

An easy and adaptable lunch or dinner for all of you who are running on a busy schedule! We love the versatility of this meal – you can swap the eggs for another protein source like chickpeas, beans, tofu, or chicken. (Makes 1 serving) Ingredients 2 eggs (or swap another protein source like chickpeas) ¼ […]

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Chia Yogurt-Filled Raspberries

By nourished / January 19, 2023 / 0 Comments

This sweet and simple snack can be enjoyed with breakfast or as a late-night snack! Chia seeds are an excellent source of fiber while greek yogurt is great at supporting gut and bone health. Raspberries are super essential to heart function and while dipped in delicious dark chocolate provide a powerful source of antioxidants!  (Makes […]

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Peanut Butter Chunky Monkey Baked Oats

By nourished / December 15, 2022 / 0 Comments

We love this baked oatmeal dish for breakfast, as a snack, or for a sweet treat! What’s even better is that there’s no refined sugar, and it’s packed with fiber! (Makes 9 servings) Ingredients 3 ripe bananas, mashed 2 eggs 2 teaspoon vanilla extract 1 (15 ounce) canned coconut milk 2 tablespoons pure maple syrup or honey 2 1/4 cups oats 2 teaspoons baking powder […]

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Pomegranate Feta Salad

By nourished / December 14, 2022 / 0 Comments

Our go-to meal prep salad that’s packed with healthy fats, fiber, and lean protein. (Makes 1 serving) Ingredients 2 cups greens 1-2 tomatoes, sliced 1/4 cucumber, sliced or diced 1/4 cup roasted squash 2 tbsp pomegranate airls 1 tbsp fresh herb such as parley or dill 1/4 cup feta 1/4 cup cooked wild rice, brown […]

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Apple Cinnamon Overnight Oats

By nourished / November 16, 2022 / 0 Comments

Apple season isn’t over yet! (Makes 1 serving) Ingredients ½ cup of rolled oats 1 tablespoon of chia or flax seeds ½ a scoop of vanilla protein powder  ½ tablespoon of maple syrup  ½ cup of unsweetened vanilla almond milk ½ an apple chopped  Cinnamon to taste  Instructions Combine all ingredients  Cover and refrigerate overnight  […]

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Turkey Apple Melt

By nourished / November 15, 2022 / 0 Comments

This sandwich is a perfect lunch to take on the go, and is super simple to make. You can enjoy it cold or warm, and the combination of the turkey, apple, and cheese make for a match made in heaven! (Makes 1 serving) Ingredients 2 slices of whole wheat bread ½  apple 2 ounces of […]

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Turkey and Hummus Stuffed Peppers

By nourished / November 4, 2022 / 0 Comments

Instead of using hummus as a dip for your veggies, try this hummus stuffed pepper with turkey! This high-fiber and high-protein snack is perfect to pack to take on the go, and is a great way to sneak in an extra serving of veggies.  (Makes about 1 serving) Ingredients 1 bell pepper 2 ounces hummus  […]

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Pumpkin Protein Bites

By nourished / November 2, 2022 / 0 Comments

(Makes about 9 bites) The perfect grab and go snack! Ingredients ¼ cup of pumpkin puree  1 cup of rolled oats 3 tbsp of vanilla protein powder 2 tablespoons of maple syrup ¼ cup of almond butter Pumpkin pie spice to taste  Optional dark chocolate chips to taste Instructions Add all ingredients into a bowl […]

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Honey Balsamic Air Fryer Brussel Sprouts

By nourished / October 12, 2022 / 0 Comments

A great side dish or snack for the fall! All ingredients can be measured to taste preference!  Ingredients Brussel sprouts Olive oil Garlic powder Salt Pepper Balsamic vinegar Honey Instructions Slice brussel sprouts in half Drizzle with olive oil and coat with salt, pepper and garlic powder Combine so all brussel sprouts are evenly covered  […]

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Chia Pudding

By nourished / October 4, 2022 / 0 Comments

(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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Healthier Chicken Salad

By nourished / October 3, 2022 / 0 Comments

Chicken salad makes for a great high-protein dish that is great to prepare and have on hand. Enjoy it as a snack with some crackers, or add it to a sandwich, wrap, or salad for a balanced meal. (Makes about 6, ½ cup servings) Ingredients ¾ pound shredded chicken  ¾ cup seedless grapes, cut into […]

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Asian Salmon Bowl

By nourished / September 28, 2022 / 0 Comments

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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The Easiest No-Bake Energy Bites

By nourished / September 16, 2022 / 0 Comments

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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Pumpkin Pie Overnight Oats

By nourished / September 15, 2022 / 0 Comments

Your new favorite fall breakfast! (Makes 1 serving) Ingredients ½ cup of rolled oats 1 heaping spoonful of pumpkin puree  1 tablespoon of chia seeds 3 tablespoons of vanilla or plain greek yogurt  ½ cup of unsweetened vanilla almond milk Pumpkin pie spice to taste  Directions Combine all ingredients in a bowl, tupperware, or mason […]

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Topped Apple Rings

By nourished / August 30, 2022 / 0 Comments

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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Air Fried Tofu

By nourished / August 25, 2022 / 0 Comments

(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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Pesto Turkey Roll ups

By nourished / August 22, 2022 / 0 Comments

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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Honey Fig Ricotta Toast

By nourished / August 15, 2022 / 0 Comments

(Makes 1 serving) Ingredients 1 piece of toast (we recommend whole wheat) Ricotta 1 – 2 figs, sliced Honey to drizzle Directions Toast piece of bread. Spread ricotta on piece of bread – about 1-3 tbsp worth. Put figs on top of ricotta. Drizzle honey on top.

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Air Fried Chickpeas

By nourished / August 4, 2022 / 0 Comments

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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