Pescatarian

Breakfast Stuffed Peppers

By nourished / May 4, 2021 / 0 Comments

(Yields 3 servings; 209kcal, 6.4g fat, 30g carbs, 13.9g protein per serving) Ingredients 3-4 bell peppers, any color 1 tbs olive oil 2 cups white mushrooms, finely chopped 4 cups fresh spinach 2 baby potatoes, finely diced 2 cloves garlic 1 tsp salt 1/2 tsp pepper 4-5 eggs 1/2 cup mozzarella cheese Directions Preheat oven […]

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Tempeh Beanballs and Spaghetti with Spicy Cajun Marina Sauce

By nourished / May 4, 2021 / 0 Comments

(Yields 5 servings; 278kcal, 6.5g fat, 43.1g carbs, 19.3g protein per serving) Ingredients 8 oz tempeh 15 oz black eyed peas 2 cloves garlic 2 tsp thyme, divided 2 tsp oregano, divided 1/2 tsp paprika, divided 2 tbs soy sauce 1 tbs tomato paste 1/4 cup bread crumbs 24 oz (2 cans) crushed tomatoes 3 […]

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Easy Homemade Granola

By nourished / April 29, 2021 / 0 Comments

Nutritional facts dependent on the exact quantities of ingredients that you use. Ingredients 2 cups whole rolled oats (use GF if desired) 1/2 cup almond slivers 1/2 cup coconut flakes, optional 2 teaspoons cinnamon 1/2 teaspoon sea salt 2 tablespoons melted coconut oil 1/4 cup maple syrup 2 tablespoons creamy almond butter 1/3 cup dried […]

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Thai Quinoa Salad

By nourished / April 20, 2021 / 0 Comments

(Yields 6 – 1/2 cup servings; 253kcal, 11.2g fat, 28.9g carbs, 12.4g protein per serving) Ingredients Ingredients: 2 cups cooked quinoa, cooked 1 cup red cabbage, shredded 1 yellow bell pepper 1/4 cup red onion, finely chopped 1 cup shredded carrot 1 cup edamame 2 green onions, chopped Dressing: 1/4 cup crunchy or smooth peanut […]

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Date Nut Bread

By nourished / April 20, 2021 / 0 Comments

(Yields 12 servings; 288kcal, 7.3g fat, 51.8g carbs, 6.1g protein per serving) Ingredients 2.5 cups flour 2.5 tsp baking powder 3/4 tsp salt 1/2 cup rolled oats 8 oz pitted dates, chopped 1/2 cup brown sugar 1/2 cup granulated sugar 1 large egg 1 1/4 cups milk 3 tbs melted butter 1 tsp vanilla extract […]

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Banana Chocolate Chip “Oaties”

By nourished / April 8, 2021 / 0 Comments

(Yields 8 servings; 193kcal, 8.2g fat, 26.7g carbs, 5g protein per serving) Ingredients 2-3 ripe bananas 1 cup old fashioned oats 1/4 cup peanut butter, smooth 1 tsp vanilla extract 1/4 cup crushed walnuts 1/2 cup chocolate chips (choose vegan if applicable) Directions Preheat oven to 350. Grease or line a loaf pan with parchment […]

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Blueberry Oatmeal Crumble Bars

By nourished / April 8, 2021 / 0 Comments

(Yields 10 servings; 239kcal, 9.7g fat, 36.9g carbs, 2.2g protein per serving) Ingredients Base: 1 cup all purpose flour 3/4 cup old fashioned oats 1/2 cup granulated sugar 1/4 cup packed dark brown sugar 1/2 tsp cinnamon 1/4 tsp salt 1/2 cup unsalted butter, melted 1 large egg yolk 1 tbs brown sugar Blueberries: 2 […]

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Green Beans and Garlic with Pea Shoots and Lemon Zest

By nourished / April 6, 2021 / 0 Comments

(Yields 6 servings; 136kcal, 9.6g fat, 12.9g carbs, 3.1g protein per serving) Ingredients 2 lb green beans with ends trimmed 4 tbsp olive oil 1/2 white onion, sliced or diced 4 garlic cloves, minced 1 tsp red pepper flakes 2 tbsp lemon zest Handful of pea shoots for garnish Salt and pepper to taste Directions […]

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Sriracha Honey Brussels Sprouts

By nourished / March 31, 2021 / 0 Comments

(Yields 4 servings; 99kcal, 4g fat, 15.5g carbs, 4g protein per serving) Ingredients 1/2-1lb Brussels sprouts 2 tsp sriracha sauce 1 tbsp honey 1 tbsp olive oil 1 tsp crushed red pepper flakes 1/4 tsp garlic powder 1/2 tsp salt Directions Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. Remove […]

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Chickpea Kale Salad

By nourished / March 31, 2021 / 0 Comments

(Yields 5 servings; 477 kcal, 23.1g fat, 52.4g carbs, 15g protein per serving) Ingredients 1 15oz can chickpeas, drained and rinsed 1 tbs olive oil 1/2 tsp garlic powder 1/2 tsp onion powder 1/2 tsp lemon juice 2 tbs grated Parmesan cheese Salad ingredients: 4 cups chopped kale 4 cups mixed greens 1 tbs olive […]

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Veggie-packed Ramen

By nourished / March 28, 2021 / 0 Comments

(Yields 2 servings; 240 kcal, 10g fat, 24g carbs, 10g protein) Ingredients 1 pack dry ramen noodles, seasoning packet discarded 1.5 tbs olive oil 1/2 cup baby Bella mushrooms, chopped 1/4 red bell pepper, cut into thin slices 1 clove garlic, minced 2 cups water 2 handful baby spinach, stems removed 1 egg, fried or […]

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Japanese Zucchini and Onions

By nourished / March 28, 2021 / 0 Comments

(Yields 4 servings; 90 kcal, 7,2g fat, 6.1g carbs, 2g protein) Ingredients 2 large or 3 medium size zucchini’s 1/2–1 large sweet onion, finely diced 2 tbs vegetable oil 2.5 tbs low sodium soy sauce 1/2–2 tsp crushed red pepper flakes to suit spice tolerance 1/4 tsp ground black pepper Directions Chop the zucchini into […]

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Spinach-Packed Lasagna using Spinach Noodles

By nourished / March 22, 2021 / 0 Comments

This recipe is in collaboration with Mr. Aaron’s Goods in Nashville, TN. Ingredients 6 tablespoons butter, divided 2 tablespoons extra-virgin olive oil 2 shallot, finely minced 8 medium cloves garlic, minced 2 pounds spinach leaves 2 pounds fresh ricotta cheese 2 eggs 4 ounces finely grated parmesan 2 teaspoon freshly grated nutmeg 1/4 cup flour […]

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Lemon Broccoli and Chickpea Pasta

By nourished / March 19, 2021 / 0 Comments

(Serves 4; 381 kcal, 13g fat, 56.1g carb, 13g pro) Ingredients 1 head broccoli, chopped into florets 1-15oz can chickpeas, drained and rinsed 3 tbs extra virgin olive oil, divided 4 cloves garlic, minced 1 lemon, sliced in half 8 oz dry whole wheat macaroni noodles (can also use vegan or GF noodles) Directions Preheat […]

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Guacamole

By nourished / March 19, 2021 / 0 Comments

(Serves 5; 2 tbsp per serving; 260 kcal, 23.6 gm fat, 13.8gm carb, 2.8gm pro) Ingredients 3 ripe avocados Juice of 1/2 lemon 1/2 small yellow or red onion, finely diced 1 large clove garlic, minced 1 tsp salt 1 tsp black pepper 1 medium Roma tomato, seeded, finely diced Optional: 8-10 dashes of favorite […]

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PB&J Overnight Oats

By nourished / March 14, 2021 / 0 Comments

(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 […]

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Southwest Veggie Casserole

By nourished / March 14, 2021 / 0 Comments

(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 […]

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Thai Green Curry Tofu

By nourished / March 9, 2021 / 0 Comments

(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 […]

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Cranberry Energy Bites

By nourished / March 6, 2021 / 0 Comments

(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 […]

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Sweet Potato and Black Bean Nourish Bowl

By nourished / March 6, 2021 / 0 Comments

(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 […]

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Carrot Cake Baked Oatmeal Cup

By nourished / February 27, 2021 / 0 Comments

(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 […]

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