Gluten-Free

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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Garlic Spinach Lentils

By nourished / August 3, 2022 / 0 Comments

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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One Pan Turkey Sausage Meal

By nourished / August 3, 2022 / 0 Comments

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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Seared Cod and Summer Veggies

By nourished / July 28, 2022 / 0 Comments

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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The Perfect Hard Boiled Egg

By nourished / July 28, 2022 / 0 Comments

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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Vanilla Protein Oat Bowl

By nourished / July 28, 2022 / 0 Comments

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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Greek Yogurt Parfait

By nourished / July 28, 2022 / 0 Comments

An easy make ahead breakfast, snack, lunch or post workout idea! (Makes 1 serving) Ingredients One serving (or small container) of greek yogurt of choice 1 serving of Granola of choice Mix-ins of choice! We used banana, strawberries, blueberries, coconut, honey and cinnamon Directions Grab a jar and layer in your granola, greek yogurt and […]

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Edible Protein Cookie Dough

By nourished / July 28, 2022 / 0 Comments

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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Blender Protein Pancakes

By nourished / July 21, 2022 / 0 Comments

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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Raspberry Vanilla Overnight Oats

By nourished / July 20, 2022 / 0 Comments

Overnight oats is one of our go-to breakfasts. It’s packed with protein and fiber, which will keep you full and satisfied! (Makes 1 serving) Ingredients 1/2 cup oats Liquid base (we used cow’s milk, can use non dairy one as well) 1 tbsp nut butter or sunbutter (can omit) 1 scoop vanilla protein powder 1 […]

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Easiest Basil Pesto

By nourished / July 19, 2022 / 0 Comments

Put this on your favorite protein like chicken or salmon or use as a sauce on your next pasta night! (Makes 1 2/3 cups of pesto) Ingredients 2 cups packed basil leaves 2 tbsp walnuts 3 garlic cloves (or 1 tsp garlic powder) 1/2 cup olive oil 1/2 cup finely grated parmesan cheese Salt to taste Directions […]

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Healthy Fruit Dip

By nourished / July 13, 2022 / 0 Comments

This healthier fruit dip makes fruit even more delicious! It is high in protein so it will ensure that you are full and satisfied. Try it with apples, strawberries, bananas, pretzels, anything!  (Makes 1 serving) Ingredients ½ cup vanilla greek yogurt 1 tablespoon peanut butter 1 tablespoon maple syrup Directions Combine all ingredients in a […]

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Mango Black Bean Summer Salsa

By nourished / July 13, 2022 / 0 Comments

This refreshing summer salsa is sure to be your new favorite! With fiber and some added protein, this makes a great snack to have while poolside, on the beach, or relaxing in the summer sun. (Makes 8 servings) Ingredients 1 medium mango 1 can black beans 1 can corn 2 roma tomatoes  ½ red onion […]

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Banana Oat Breakfast Cookies

By nourished / July 13, 2022 / 0 Comments

The perfect customizable cookie to eat for breakfast, snack or pre workout! (Makes 9 cookies) Ingredients 1 and ½ ripe bananas  ¼ cup of peanut butter 1 cup of quick oats 2 tablespoons of flax seeds 2 tablespoons of unsweetened shredded coconut  Optional cinnamon and chocolate chips to taste Directions Mash the bananas in a […]

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