Gluten-Free
(Yields 2 servings; 287 kcal, 13g fat, 34.4g carbs, 8.9g protein) Ingredients Base: 1/2 cup rolled oats 1 cup oatmilk or milk of choice 1 tbs chia seeds 1 tbs sweetener of choice – honey or maple syrup 1/2 tsp vanilla extract Toppings: 1 tbs jam, flavor of choice 1 tbs peanut butter 1/4 cup […]
Read More
(Yields 10 servings; 344 kcal, 10.3g fat, 52.6g carbs, 13.3g protein) Ingredients 2 tbs olive oil 6 cups butternut squash 1 cup uncooked quinoa + 2 cups water 1 can whole kernel corn, drained 1 can black beans, drained and rinsed 1 can diced tomatoes 1 small zucchini, diced 1 red bell pepper, diced 1 […]
Read More
(Yields 4-6 servings; 450 kcal, 12g fat, 55g carbs, 9g protein) Ingredients 2 tbsp olive oil 1 block tofu, cut into cubes 1 medium onion, chopped 3 garlic cloves, chopped 1-2 heads of broccoli, chopped 2-4 sweet potatoes, chopped 2 tbsp green curry paste 1 can coconut milk 1 tbsp coconut sugar 2 tbsp soy sauce a squeeze of lime […]
Read More
(Yields 12 servings; 213 kcal, 11g fat, 20g carbs, 6g protein) Ingredients 1 cup old fashioned oats 1/2 cup pecans or almonds, chopped 1/3 cup shredded coconut, unsweetened 1/3 cup dried cranberries 1/3 cup white chocolate chips (optional) 1/4 tsp cinnamon 1 tbs chia seeds 3/4 cup nut butter of choice 1/4 cup honey Directions […]
Read More
(Yields 4 servings; 366 kcal, 4.4g fat, 66.6g carbs, 17.7g protein) Ingredients 1 large sweet potato, scrubbed 1 tsp olive oil 1/2 tsp chili powder 1/4 tsp cumin 1/4 tsp salt 1 cup quinoa 2 cups water 1/2 tsp salt, divided 1/2 tsp chili powder 1/2 tsp cumin 1/4 tsp garlic powder 1 cup broccoli […]
Read More
(Yields 1 serving total; 315 kcal, 12.8g fat, 39.1g carbs, 11.2g protein) Ingredients OATMEAL INGREDIENTS 1/2 cup rolled oats 1/2 tbs chia seeds 1/4 tsp cinnamon 1/2 tsp pumpkin pie spice 1 tsp baking powder 1/2 tbs walnuts, crushed 1 tbs raisins 1/2 large carrot or 3 baby carrots, shredded 1 tsp vanilla extract 2/3 […]
Read More
(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 […]
Read More
(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 […]
Read More
(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 […]
Read More
(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 […]
Read More
(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 […]
Read More
(Yields 8 servings; 180 kcal, 6.5 g carb, 11.1 fat, 13.6 g pro per serving) Ingredients 1 head cauliflower, chopped into florets 1.5 tbs olive oil Salt and pepper 4 oz cream cheese 1 cup plain Greek yogurt 1/2 cup Frank’s Hot Sauce or other favorite Buffalo / hot size 1/2 cup shredded cheddar cheese […]
Read More
(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 […]
Read More
(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 […]
Read More
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 […]
Read More
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 […]
Read More
(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 […]
Read More
(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 […]
Read More
(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 […]
Read More
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, […]
Read More
(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, […]
Read More