Pescatarian

Asian Brussel and Carrot Salad

By nourished / November 23, 2020 / 0 Comments

(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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1-Bowl Baked Oatmeal

By nourished / November 20, 2020 / 0 Comments

(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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Slow Cooker Chipotle Bean Chili

By nourished / November 20, 2020 / 0 Comments

(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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Avocado Ranch dressing

By nourished / November 12, 2020 / 0 Comments

(Yields 12 servings, 2 Tbsp per serving; 32 kcal, 2.4g fat, 2.3g carb, 0.9g protein per serving) Ingredients 1 ripe avocado 1 cup plain soymilk 3 tbsp lemon juice 2 tsp white wine vinegar 2-3 cloves garlic 1/2 tsp dried dill 1/2 tsp dried parsley 1/2 tsp onion powder Salt to taste Directions  In blender […]

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Vegetable Fritters

By nourished / November 12, 2020 / 0 Comments

(Yields 4 fritters; 50 kcal, 0.3g fat, 10.6g carb, 1.6g protein per serving) Ingredients 3/4 cup all purpose flour or chickpea flour 1/2 cup water 1 tsp cumin 1/2 tsp cayenne pepper 1/4 tsp garlic powder 1/2 tsp salt Pepper 1/4 cup chopped red onion 3/4 cup chopped red pepper 3/4 cup corn 2 tbsp […]

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S’mores Bars

By nourished / November 3, 2020 / 0 Comments

(Yields 20 servings; 200 kcal, 5.4g fat, 36.2g carb, 2.3g protein per serving) Ingredients 9 graham crackers, crushed + 2 extra, crushed (GF crackers if desired) 4 tbsp butter, melted 24 marshmallows 1 cup chocolate, melted Directions Preheat oven to 350 degrees F. In a bowl, combine 9 crushed graham crackers and melted butter. Firmly […]

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Vegetarian Tortilla Soup

By nourished / November 3, 2020 / 0 Comments

(Yields 5 servings; 158 kcal, 4.3g fat, 29.8g carb, 4.5g protein per 1 cup serving) Ingredients 1 tbs olive oil 1 medium red onion, diced 1 red bell pepper, diced 3-4 cloves garlic, minced 1 tbsp ground cumin 3 tsp chili powder 2 tsp dried oregano 1/4 tsp salt 1 can (15 Oz) fire roasted […]

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Pumpkin Cornbread

By nourished / November 2, 2020 / 0 Comments

(Yields 12 bars; 150 calories, 6g fat, 19g carbs, 6g protein per serving) Ingredients 1/2 cup pumpkin purée, canned 1/2 cup plain Greek yogurt 1 cup low-fat or 1% milk 2 tablespoons olive oil 1 tablespoon mild honey 2 eggs 1 1/2 cups stone ground yellow cornmeal 1/2 cup all-purpose flour OR whole wheat flour (or a mix of both!) 1 tablespoon […]

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Trail Mix Granola Bars

By nourished / October 29, 2020 / 0 Comments

(Yields 12 bars; 222 calories, 17g fat, 15g carbs, 6g protein per serving) Ingredients 2 cups mixed nuts 1/2 cup dried coconut 1/4 cup dried cranberries 1/4 cup pepitas (raw pumpkin seeds) 1 tbs chia seeds 1/4 tsp sea salt 1/2 cup chocolate chips 1/4 cup maple syrup 1 tsp vanilla extract Directions Preheat oven […]

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Chana Masala

By nourished / October 29, 2020 / 0 Comments

(Yields about 6 servings; 275 calories, 11g fat, 38g carbs, 9g protein per 1.5 cup serving) Ingredients 2 15oz cans chickpeas, drained and rinsed 2 15oz cans diced tomatoes 1 cup coconut milk 6 gloves garlic, peeled and chopped 4 tsp Garam masala Salt, pepper to taste Optional: 1/2 cup chopped yellow onion, 1 cup […]

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Crockpot Mulled Wine

By nourished / October 26, 2020 / 0 Comments

(Yields about 16 5-oz servings of mulled wine; nutritional facts vary depending on ABV of ingredients) Ingredients 4 (750-milliliter) bottles red wine, such as Cabernet Sauvignon (I used one box of wine!) 1 cup brandy 1 cup maple syrup 8 whole cloves 4 whole star anise pods 4 (3-inch) cinnamon sticks One orange, sliced Garnish each mug with one cinnamon stick, one star anise, […]

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Buffalo Tofu

By nourished / October 23, 2020 / 0 Comments

(Yields about 4 servings; 92 kcal, 5g fat, 9,8g carb, and 2.6g protein per serving) Ingredients 1 block extra firm tofu 1 tbsp olive oil 2 tbsp sriracha 1 tsp coconut sugar or light brown sugar 3 tbsp cornstarch 1 tsp paprika 1 1/2 tsp garlic powder 1 tsp onion powder 1/4 tsp chili powder […]

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“Lasagna” Stuffed Spaghetti Squash

By nourished / October 23, 2020 / 0 Comments

(Yields about 4 servings; 210 kcal, 11.4g fat, 17.2g carb, and 13.1g protein per serving) Ingredients 1 large spaghetti squash 2 tbsp olive oil 2 cups spinach, chopped and packed 2 garlic cloves, minced 1 container of ricotta cheese (about 450 grams) 1 tbsp lemon juice 1/4 cup grated Parmesan cheese 1 cup tomato sauce […]

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Buckwheat Soba Noodle Salad with Sesame Ginger Soy Vinaigrette

By nourished / October 19, 2020 / 0 Comments

(Yields about 4-6 servings; exact nutritional information depends on nutrition composition of Mr. Aaron’s Goods product and additional toppings) Ingredients 1 package Mr. Aaron’s Goods Buckwheat Soba Noodles 2 cups green beans, trimmed and gut into pieces 2 medium carrot grated 1/2 cup scallions minced 1 medium cucumber, diced 1/2 yellow or red onion, diced A few fresh mint leaves, roughly chopped […]

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Dark Chocolate Chip Cookies

By nourished / October 15, 2020 / 0 Comments

(Yields about 36 cookies; nutrition facts based on serving of one cookie from a rounded tablespoon. 129 calories, 6g fat, 18.6g carbohydrates, 1.7g protein per serving) Ingredients 3/4 C butter, softened 3/4 C white sugar 3/4 C dark brown sugar, packed 1 Tbsp maple syrup 2 large eggs 2.5 C all purpose flour 1 tsp […]

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Jack-o-lantern Vegetarian Stuffed Peppers

By nourished / October 15, 2020 / 0 Comments

(Yields approximately 5 peppers; 345 calories, 9.7g fat, 51g carbohydrates, 16.9g protein per serving) Ingredients 5-6 Orange bell peppers 2 cup rice, cooked 1 15 oz. can black beans, no salt added, drained and rinsed 1 15 oz can whole kernel sweet corn, drained 1/2 cup onion, diced 2 cloves garlic 1 tbsp olive oil […]

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Apple, Sage, and Cheddar Galette

By nourished / October 2, 2020 / 0 Comments

Made in collaboration with apples from Mr. Aaron’s Goods (Yields 2 galettes about 8 servings; 466 kcal, 31.7g carb, 34.4g fat, 8.5g protein per serving) Ingredients 2 ready-to-bake puff pastry sheets, thawed 1 large apple or 2 medium apples unpeeled, chopped into smaller pieces 4 tbsp butter 1 cup cheddar cheese, chopped 2 tsp ground […]

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Chocolate Chip Pumpkin Muffins

By nourished / September 23, 2020 / 0 Comments

A healthier version of one of our favorite fall flavors – we use oats instead of flour. (Yields 10-12 muffins; 117 kcal, 1.6g carb, 20.2g carb, 4.2g protein per serving without chocolate chips) Ingredients 2 cups oats 1 cup canned pumpkin puree 6 oz plain Greek yogurt 1/2 cup maple syrup 2 eggs 1 tsp […]

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Autumn Quinoa Salad

By nourished / September 23, 2020 / 0 Comments

In collaboration with Mr. Aaron’s Goods, a local Nashville-based company. (Yields 4 servings; 378 kcal, 15g fat, 52g carb, 9g protein per serving) Ingredients 2 sweet potatoes, cubed 3 tablespoons olive oil  ½ sweet onion, diced 2 clove garlic, minced  pinch rosemary 2 teaspoon lemon juice 4 cups cooked quinoa (cook according to package) 2 tablespoons balsamic vinegar 1 cup sharp […]

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Apple Crisp Stuffed Apples

By nourished / September 20, 2020 / 0 Comments

(Yields 8 servings; 265 calories, 12.5g fat, 36.2g carbohydrates, 2.8g protein per serving) Ingredients 1 stick butter, unsalted 1 teaspoon vanilla extract ½ cup packed light brown sugar ½ cup all purpose flour ¾ cup old fashioned oats 1 tsp ground cinnamon 4 apples ¾ cup hot water Directions Preheat oven to 375 degrees. In a medium sized bowl, melt butter. Add in brown sugar, flour, oats, […]

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Peanut Butter Banana “Nice cream”

By nourished / September 20, 2020 / 0 Comments

(Yields 4 servings; 160 calories, 4.5g fat, 32.6g carbohydrates, 3.5g protein per serving) Ingredients 4 large ripe bananas  2 tablespoons peanut butter Directions Peel and slice bananas into 1/2 inch discs. Arrange slices into a single layer on a large baking sheet to freeze for 1-2 hours. Place the banana slices in a food processor and puree until […]

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