Pescatarian
Add this pesto to pastas, chicken, veggies, or a salad! You can sub in nutritional yeast for the parmesan to make it vegan. (Yields 12 servings; 122 calories, 12.5g fat, 2.9g protein, 1.5g carb) Ingredients 4 cups basil leaves 4 cloves garlic, peeled 1/2 cup walnuts 1/2 cup parmesan cheese zest and juice of one lemon 1/4 teaspoon red pepper flakes 1/2 cup extra virgin olive oil, use […]
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This balanced pasta dish is in collaboration with a local partner, Mr. Aaron’s Goods! (Yields 3-4 servings) Ingredients 1 package Mr. Aaron’s Goods spinach rigatoni Nourished Routes Basil Walnut Pesto 1 – 15oz can Northern white beans 3-4 red bell peppers, depending on size Green onions, sliced for topping Parmesan cheese to top, optional Directions Preheat […]
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Acai packets can be purchased in the frozen section of the grocery store! (Yields 1-2 servings; nutritional information depends on toppings and quantity) Ingredients 1 packet (100 grams) frozen acai berry packet 1/2 cup (118g) 100% apple juice from concentrate 1 fresh mango Cashews or other nuts Low-sugar granola (We used Purely Elizabeth) Nut butter Directions Combine acai packet […]
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Give us ALL the flavors of fall! (Yields 12 servings per loaf – 202 calories, 3g protein, 30g carbohydrate, 8g fat) Ingredients 3 cups unbleached all purpose flour 1 1/2 teaspoons baking soda 3/4 teaspoons baking powder 1 1/2 teaspoons ground cinnamon 1 1/2 teaspoons ground nutmeg 1 teaspoon ground ginger 3/4 teaspoons salt 1 […]
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(Yields 4 servings, 297 calories, 7g fat, 61g carbohydrate, and 8.6g protein per serving) Ingredients 3 Russet potatoes 1 egg 1 teaspoon salt 1 1/2-2 cups flour (and more for dusting) Directions Wash and peel your potatoes and boil for 30-45 minutes. Mash while hot with potato masher until completely smooth. Combine 1 egg until […]
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(Yields 12 servings – 233 calories, 14g protein, 23 carbohydrate, 9.8g fat) Ingredients 2 cups blueberries 1 cup sugar 2 1/2 cups almond flour 2 1/2 tsp baking powder 1 tsp salt 2 large eggs 4 tbsp melted butter 1/4 cup avocado oil 3/4 cup greek yogurt 1/4 cup milk 1 1/2 tsp vanilla extract […]
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Recipe adapted from itdoesnttastelikechicken.com (Yields 4 servings – 200 calories, 10g protein, 21g carbohydrate, 9g fat per serving) Ingredients 1/4 cup low sodium soy sauce 3 tbsp sweet and sour sauce 1 tsp cornstarch 1 tbsp rice vinegar 3 tbsp sesame oil 1 yellow onion, sliced 5 cloves of garlic, minced 1 tbsp fresh ginger, […]
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The freshest pickle you’ll ever eat. (Yields 2 servings per large cucumber; 23 calories, 5g carb, 0g fat, 1g protein per serving) Ingredients 1 large cucumber with peel, cut into strips or coins Flaky sea salt to taste Directions Sprinkle with flaky sea salt, and voila!!
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High protein and fiber – keeping you full longer! (Yields 12 balls; 109 calories, 9g carb, 7g fat, 5g protein per ball) Ingredients 3/4 cup oats 1/2 cup almond butter 2 tbsp honey 1 scoop chocolate protein powder (We recommend pea protein!) 1 tbsp unsweetened shredded coconut flakes Directions Place oats, almond butter, honey, protein […]
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(Yields 4 servings, 373 calories, 10.4g fat, 61g carbohydrate, and 9g protein per serving) Ingredients 3 Russet potatoes 1 egg 1 teaspoon salt 1 1/2-2 cups flour (and more for dusting) 3 tablespoons unsalted butter 1 handful fresh sage Directions Wash and peel your potatoes and boil for 30-45 minutes. Mash while hot with potato […]
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Made with homegrown cucumbers from Alli’s garden! (Yields 2.5 cups salsa) Ingredients 1 ripe mango, diced (about 1 cup) 1 cucumber, diced (about 1 cup) 1/3 cup diced red onions 1/4 cup chopped cilantro 1 jalapeño pepper, seeded and diced (optional) Juice from 1 lime Salt and pepper to taste Directions Mix all ingredients together […]
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This recipe is an excellent source of vegan omega 3 fatty acids! (Yields 12 balls; 236 calories, 10.8g fat, 32.2g carb, 5.6g protein per serving) Ingredients 2 cups oats 1/2 cup crunchy peanut butter 1/2 cup honey 1/2 cup dark chocolate mini semi-sweet chocolate chips 2 tablespoons chia seed 2 tablespoons flax seed Directions Line […]
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(Yields 4 servings; 268 calories, 14g fat, 21g carb, 16g protein per serving) Ingredients 1 ¼ to 1 ½ pounds cucumber ½ cup rice vinegar 2-inch piece of fresh ginger, peeled and minced 2 tablespoons sugar 1 teaspoon salt 3 tablespoons olive oil 1 pound sea scallops 1 medium to large onion, sliced ½ teaspoon ground turmeric Sesame seeds to top Optional: 2 […]
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(Yields 6 servings; 110 calories, 4.4g fat, 10.6g carb, 8.7g protein per serving) Ingredients 2 bunches fresh kale 5 cloves of minced garlic 2 tsp sea salt 4 tsp avocado oil 1/3 cup freshly grated parmesan cheese Directions Preheat the oven to 300 degrees Fahrenheit. Wash the kale thoroughly and dry well. Remove the large […]
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(Yields 8 servings; 264 calories, 4.2g fat, 48.7g carb, 9g protein per serving) Ingredients 2 cup whole wheat flour 1 cup rolled oats 1 cup mashed bananas 4 large eggs 1 cup milk 6 tbsp pure maple syrup 4 tsp baking powder 3 tsp cinnamon 1 tsp salt Directions Heat waffle iron according to directions. […]
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(Yields about 12 balls; 193 calories, 6.8g fat, 28.8g carb, 6.2g protein per 2 ball serving) Ingredients 1 cup old fashioned oats 2/3 cup almond butter 1/2 cup flax meal 1 tbsp chia seeds 3-4 tbsp maple syrup (depending on desired sweetness) Directions In a medium bowl, mix together all ingredients using a spoon or […]
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(Yields 1 smoothie; 492 calories, 22.5g fat, 61.2g carbohydrates, 18.6g protein per serving) Ingredients 3 medium carrots 3/4 cup almond milk 1/3 cup greek yogurt 1/4 cup walnuts 1 frozen banana 2 teaspoon cooking oats 1/2 teaspoon ground cinnamon Directions Wash carrots under running water & lightly scrub. Roughly chop up carrots into smaller pieces […]
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(Yields 6 slices; 147 calories, 81.6g fat, 32.5g carb, 5.9g pro per slice) Ingredients 3 teaspoons avocado oil 1/4 cup zucchini finely chopped 1/4 cup carrots finely chopped 1/4 cup red bell pepper finely chopped 1/4 cup onion finely chopped 1/4 spinach finely chopped 1/4 squash finely chopped 2 cloves minced garlic 15 ounce can […]
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(Yields 6 servings; 110 calories, 8.5g fat, 3g carb, 4.5 g pro per 1/3 cup serving) Ingredients 1 1/2 cups cherry tomatoes, chopped 4 cloves garlic, minced 1 tbsp olive oil 1 tsp dried oregano 6 oz block of feta 1 tbsp fresh basil, chopped Directions Preheat oven to 400 degrees F. Toss the tomatoes […]
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(Yields 15-20 balls, depending on the size that you make them; serving size is 1-2 balls. Nutrition composition depends on the size of the balls). Ingredients Directions Looking to make reaching your nutrition goals doable and simple for your routine? Watch our program video now to learn about our unique 3-phased approach that focuses in […]
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Maizītes are Latvian sandwiches that are traditionally served on rye bread, and make for a light meal or hearty snack. (Yields: 2 breakfast sandwiches; 241 calories, 16.7g protein, 28g carbohydrates, and 6.6g fat) Ingredients Rye bread 1/2 cup cottage cheese (you may also opt for goat cheese or any other spreadable cheese!) Salt and pepper […]
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