Easy Mushroom Tacos

By nourished / April 21, 2022 / 0 Comments

Tacos don’t always have to have meat – switch it up by cooking with some vegetarian protein sources! Mushrooms have protein, fiber, and antioxidants in them. (Serves 4) Ingredients 2 tbsp olive oil 1 package mushrooms, chopped 1 small head of cabbage, chopped 1/2 cup water (plus more, if needed) 2 cups spinach 3 cloves […]

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Mexican Quinoa Salad

By nourished / April 13, 2022 / 0 Comments

Great as is for lunch, for a side dish, or in tacos! This mexican quinoa salad is so versatile – it’s sure to be something that you’ll feel good about including in your weekly meal lineup! (Serves 6) Ingredients 3 cups cooked quinoa 2-3 roma tomatoes, chopped 1/2 red onion, chopped 1-2 avocado, chopped 4 […]

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Baked Feta Salmon

By nourished / April 11, 2022 / 0 Comments

Ready in less than 20 minutes, this baked feta salmon is an easy weeknight dinner! Ingredients 1 small to medium slab of salmon or 4 fillets 1 cup cherry tomatoes 1 block of feta cheese cut into cubes or strips Salt and pepper to taste Olive oil 4 sprigs of parsley plus chopped parsley for […]

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Asian Lettuce Wraps

By nourished / April 8, 2022 / 0 Comments

A quick and easy meal – less than 30 minutes! Make this vegetarian or with your favorite go-to meat. Ingredients 1 tbsp peanut oil Mixture of onion, carrot, bell pepper, and cabbage (all sliced, 3 cups in total or can purchase as pre-made slaw mix) 1 lb protein source (ground chicken, tofu crumbles, tempeh) Peanuts […]

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Greek Yogurt Elote Corn Salad

By nourished / April 6, 2022 / 0 Comments

This Elote corn salad is made with a protein-packed ingredient – greek yogurt! Top on your tacos, grain bowl, or eat as is with your favorite dippers. Ingredients 2 tablespoons olive oil 1 can of corn, drained 1 jalapeño, seeded and diced (optional) 2 tablespoons greek yogurt 2-4 tablespoons crumbled Cotija cheese 2 tablespoons chopped cilantro Juice […]

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Pistachio Oat Bars

By nourished / March 31, 2022 / 0 Comments

Oats + pistachios – these bars make the perfect combination (ie a great breakfast or snack!) of protein and fiber. (Yields 12 bars) 1 cup raw shelled pistachios 1 cup oats 1/2 teaspoon salt 1/4 cup honey 2 tablespoons olive oil 1/4 cup unsweetened coconut flakes Instructions Preheat oven to 350 degrees F. Line a […]

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Coconut-Lime Crusted Mahi Mahi from Aloha Fish Company

By nourished / March 22, 2022 / 0 Comments

Aloha Fish Company is a Nashville-based company that sells fresh fish, never frozen, directly from Hawaii. “Fresh from Hawaii, we commit to bringing you the freshest and highest-quality seafood available that are from sustainable resources! With more than 8 varieties of Pacific fresh fish and seafood, including sashimi-grade fish to choose from, Aloha Fish Co. […]

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Cilantro Lime Hummus

By nourished / March 18, 2022 / 0 Comments

Hummus is one of our favorites because of many reasons – it’s delicious (duh,) but it’s also packed with fiber AND protein! Making it the perfect combination for a snack, as is on a sandwich, or as a dip at cocktail hour. (Yields 12; 130 kcal, 4g pro, 11g carb, 8g fat per serving) 2 […]

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Vanilla Berry Protein Smoothie

By nourished / March 11, 2022 / 0 Comments

This smoothie is perfect for post-workout to repair and build stronger muscles. (Makes 1 smoothie) 1/2 frozen banana 1/4 cup frozen berries 1 scoop peanut butter powder or regular peanut butter 1 scoop vanila protein powder 1 handful greens Cow’s milk to cover (or sub alternate milk) Instructions Add all ingredients to a blender. Blend […]

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Savory Oat Bowl

By nourished / March 6, 2022 / 0 Comments

Savory.. oatmeal? Is that even a thing? We sure think it is after creating this new savory oat bowl recipe! It’s great for those who don’t like something sweet for breakfast, those who struggle getting in fiber and / or protein, and those who want to use up random ingredients in their fridge! (Serves 2) […]

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Frozen Chocolate, PB, & Banana Bites

By nourished / March 6, 2022 / 0 Comments

The perfect combination for a sweet treat – fiber and protein! (Serves 12; 140 kcal, 2g pro, 20g carb, 8g fat per serving) 3 ripe bananas 2 tbsp smooth peanut butter 1 cup chocolate chips (dairy-free choc chips if desired) 1 tbsp coconut oil Instructions Slice bananas into ¼ inch chips Place sliced bananas onto […]

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Baked Salmon with Lemon and Dill

By nourished / February 28, 2022 / 0 Comments

We recommend serving this salmon up with some quinoa or brown rice + roasted veggies of choice. (Serves 2-4 depending on what you are serving this with! 1.5 lb salmon fillet 1 tbsp olive oil 1 lemon cut into thin slices 1 tbsp dill 1/2 cup dry white wine Salt and pepper to taste Instructions […]

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Middle Eastern Eggplant Dip

By nourished / February 28, 2022 / 0 Comments

Try out this healthy creamy Middle Eastern dip made from roasted eggplants! Pair it with your favorite vegetables, some crispy pita bread, or even on its own- it’s THAT good! (Serves 6; 403kcal, 18.3g carb, 9.6g protein, 35.3g Fat per serving) 23oz roasted eggplant jar 16 oz plain yogurt (we love using Greek yogurt) 4 […]

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Apple Cinnamon Balls

By nourished / February 22, 2022 / 0 Comments

If you know us, you know no-bake protein balls are our favorite! This no-bake ball is one of our favorites for the winter or fall time. (Serves 6; 124 kcal, .09g fat, 26.6g carb, 2.3g pro per serving) Ingredients 1 apple, sliced 1 tbsp almond milk 1 tbsp brown sugar 1 cup almond flour (or […]

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Eggplant Parmesan Bites

By nourished / February 14, 2022 / 0 Comments

Eggplant is a great way to get in veggies for yourself, or your kids! These are served with vegan cheese as a vegan recipe, but regular cheese can also be used. (Serves 4; 203 kcal, 21.5g carb, 11.75g fat, 6g protein per serving) Ingredients 1 small eggplant 2 cups breadcrumbs Plant-based milk (or cow’s milk […]

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One-Pot Chickpea Cauliflower Curry

By nourished / January 26, 2022 / 0 Comments

Yields 4 servings Ingredients 2 tbsp coconut oil 1.5 shallot, chopped 6 cloves garlic, minced 2 tbsp fresh ginger, minced or 1 tbsp dried ginger 4 tbsp red 2 cups canned coconut milk 1 tsp ground turmeric 1 tbsp honey 2 tbsp soy sauce 1 cup chopped cauliflower 1 1/2 cup chickpeas, drained and rinsed 1 handful of mushrooms, roughly chopped 2 handfuls of spinach Instructions Heat a large […]

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The Crispiest Roasted Chickpeas

By nourished / January 23, 2022 / 0 Comments

The most perfect snack or addition to a salad, stir fry, or tacos! Ingredients 1 1/2 cup chickpeas Olive oil Salt Paprika, cumin, or other optional spices for seasoning Instructions Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil and grease. Drain juice from chickpea can and place chickpeas on a […]

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Pasta Chips

By nourished / January 21, 2022 / 0 Comments

Let’s give this trendy food a try! Best thing about these ‘chips’? They’re packed with protein! (Serves 4; 292 kcal, 32.5g carb, 14g fat, 8.75g pro per serving) Ingredients Rigatoni pasta 1/4 cup olive oil 1/2 cup parmesan cheese Salt Pepper Garlic powder Italian seasoning blend Instructions In a medium pot, bring salted water to […]

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3 Ingredient Fudge

By nourished / January 18, 2022 / 0 Comments

Only 3 ingredients?! This ‘healthified’ fudge is packed with omega-3’s and skips on the amount of added sugar in regular fudge. (Serves 16; 135 kcal, 9.8g fat, 9.3g carb, 5g protein per serving) Ingredients 1/4 cup roasted peanuts 1 1/3 dark chocolate chips 3/4 cup nut butter of choice Instructions Put parchment paper in a […]

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Hummus Black Bean Quesadilla Recipe

By nourished / January 7, 2022 / 0 Comments

his is a delicious recipe for anyone who is dairy-free, vegetarian, or just wants a super yummy meal. (Serves 1; 430 kcal, 72g carb, 25g pro, 13g fat per serving) Ingredients 2 tortillas 2 tbsp hummus 1/2 cup black beans 1/2 cup sliced bell pepper 1/2 cup chopped onion 1 tbsp lemon juice Seasoning for […]

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Banana and Walnut Stuffed Nutella Crepe

By nourished / January 5, 2022 / 0 Comments

This Nutella crepe is made with love. You can indulge this for breakfast, lunch, or as a dessert. It’s your call! (Serves 3; 594 kcal, 34.1g fat, 60g carb, 12.4 protein per serving) Ingredients 1 cup all purpose flour 1 cup milk ¼ cup vegetable oil 2 eggs ½ teaspoon baking powder 1 teaspoon vanilla […]

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