Pescatarian

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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Perfect Roast Potatoes

By nourished / December 27, 2021 / 0 Comments

(Yields 4 servings; 280 kcal, 13g fat, 34g carb, 4g protein per serving) Ingredients 2 lb potatoes ¼ cup salt (to add to boiling water) ¼ cup olive oil Favorite seasonings – (black pepper, salt, paprika, garlic powder, fresh thyme) Instructions Preheat oven to 450 degrees fahrenheit. Rinse and halve potatoes into even pieces. To […]

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Maple-Roasted Carrots

By nourished / December 23, 2021 / 0 Comments

We love these maple roasted carrots – they are the perfect addition to a family holiday meal or feast! (Yields 4 servings) Ingredients 2 lb carrots, skin peeled off and quartered into long stick-like pieces 5 tbsp unsalted butter, cut into pieces 1/3 cup brown sugar 1/3 cup maple syrup 1 tsp salt Salt and […]

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Balsamic Roasted Brussel Sprouts

By nourished / December 17, 2021 / 0 Comments

(Serves 6 servings; 116 kcal, 7g fat, 12g carb, 4g protein per serving) Ingredients 1-2 lb Brussels sprouts, halved 4 tablespoons extra virgin olive oil 3/4 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 2 tablespoon balsamic vinegar 2 teaspoon honey (or other sweetener if you keep vegan) Instructions Preheat the oven to 425 degrees F. Line a sheet pan […]

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Miso-Baked tofu

By nourished / December 15, 2021 / 0 Comments

This miso-baked tofu is great to serve with brown rice or quinoa + all of your favorite roasted veggies! We’ve made this with roasted bell pepper, broccoli, and cauliflower. (Serves 4 servings) Ingredients A 14-ounce block of organic extra-firm tofu, cut into slices 3 tablespoons soy sauce 1 tablespoon minced ginger 2 garlic clove, minced 1 tablespoon honey 1 […]

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Pumpkin Bread with a Cream Cheese Glaze

By nourished / December 13, 2021 / 0 Comments

Pumpkin is one of our favorite fall and winter flavors! It is packed with antioxidants, vitamin A, and fiber. (Serves 8 servings; 238 kcal, 13.5g total fat 27.3g carb, 3.6g pro per serving) Ingredients 1/2 cup oat flour 1/2 cup sugar (granulated or coconut) 1 cup pumpkin puree 1 tsp baking soda 1/2 cup vegetable […]

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Tahini Dressing

By nourished / December 3, 2021 / 0 Comments

Great on salads, as a dipping sauce, or poured on roasted vegetables. Dairy-free creamy dressing you will want to try. (Serves 6; 156kcal, 4g protein, 12g carb, 10.5g fat per serving) Ingredients 1/2 cup tahini 5 tbsp lemon juice 3-4 tbsp water 3 tbsp dijon mustard 2 1/2 tbsp honey Black pepper, garlic salt, ground […]

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Fall Crunch Salad

By nourished / November 29, 2021 / 0 Comments

Not all salads have to leave you feeling ‘blah’ and uninterested. We love this fall crunch salad because of its texture and combination of flavors. (Serves 7; 65 kcal, 4.2g fat, 5.5g carb, 2g protein per serving) Ingredients 2 cups Chopped Fresh Brussel Sprouts 3 cups Chopped Kale 3 tbsp. Poppy Seed Dressing 2 tbsp. […]

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Sheet Pan Roasted Salmon and Veggies with a Soy-Mustard Sauce

By nourished / November 21, 2021 / 0 Comments

Sheet pan meals are our favorite because they are easy to both make AND clean up! Use other veggies that you have on hand in this dish like onion, carrot, or cauliflower. (Serves 4) Ingredients 1-2 lbs broccoli, chopped 1 large red bell pepper, chopped 1 large yellow orange bell pepper, chopped 3 tablespoons olive oil 4 tablespoons soy sauce 1 tablespoon sesame oil […]

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Double Chocolate Banana Muffins

By nourished / November 20, 2021 / 0 Comments

Don’t skip on muffins! These muffins are packed with healthy fats from chia seeds which are great for brain and cardiovascular health. (Serves 6; 234kcal; 8.1g fat; 39.6 carbohydrate; 4.5 protein) Ingredients 1 ½ cup all-purpose flour ½ cup cocoa powder 1 mashed ripe banana ⅓ maple syrup ½ cup chia seeds 2 eggs ¼ […]

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Thanksgiving Leftovers Fall Quinoa Salad

By nourished / November 18, 2021 / 0 Comments

Don’t waste those Thanksgiving leftovers – make this easy quinoa salad to use up your extra ingredients! To make it vegan, skip the turkey. (Serves about 6) Ingredients 2 cups cooked quinoa 1 cup cooked turkey, chopped (optional) 4 fresh brussels sprouts cleaned, halved & sliced thin (raw) 1 sweet potato, cubed and roasted 1 green onion sliced 1/3 cup dried cranberries 1/4 cup parsley chopped 2-3 tbsp toasted pecans, rough chop (or […]

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Apple Cinnamon Protein Waffles

By nourished / November 12, 2021 / 0 Comments

Protein packed, omega rich waffle recipe to spice up your mornings. Fall flavors that leave you fueled and satisfied.  (Serves about 2; 255 kcal, 34gm carb, 8g fat, 16g protein) Ingredients 1.5 scoop protein powder 1 cup pancake mix ½ medium apple 1 tbsp Chia seeds 1 tbsp Hemp seeds ¾ cup water Cinnamon to […]

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One-Pot Sesame Basil Noodles with Chickpeas

By nourished / November 11, 2021 / 0 Comments

We love this dish because it takes under 30 min to make and you can use up any extra veggies you have on hand! (Serves about 4) Ingredients 10 ounces stir fry rice noodles (or ramen or soba noodles) 1/3 cup low sodium soy sauce ⅓ cup water 4 cloves garlic, minced 2 tablespoons brown […]

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Aloha Fish Company Sesame Soy Marinade

By nourished / November 9, 2021 / 0 Comments

We love pairing this with Aloha Fish Company’s ahi tuna – marinate your favorite fish in this for at least 20 minutes and cook to your liking! (Serves about 2) Ingredients 2 tbsp soy sauce 1 tbsp sesame oil 1 tbsp honey 1/2 tsp salt 1/4 tsp black pepper Red pepper flakes or cayenne pepper […]

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Aloha Fish Company Peanut Sauce

By nourished / November 9, 2021 / 0 Comments

We love pairing this with Aloha Fish Company’s king salmon – add on top of your fish of choice and bake until fish is thoroughly cooked! (Serves 4 – 1/3 cup servings) Ingredients 1/2 cup salted creamy peanut butter (or sub sunflower butter) 1-2 Tbsp soy sauce (or tamari or coconut aminos) 1-2 Tbsp honey 1 tsp red pepper flakes (optional) 2-3 Tbsp lime juice ~1/4 cup water (to […]

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Vegan Cast Iron Pizza

By nourished / November 5, 2021 / 0 Comments

Get a crispy, flavorful pie in under 30min. Pile high with your favorite veggies and toppings for a delicious meal to share.  (Serves 4; 295 kcal, 53g carb, 11g pro, 3.5g fat per serving) Ingredients 16oz store bought dough ½ marinara sauce ½ tbsp. Balsamic glaze Toppings of choice: mushrooms, onion, tomato, sweet corn, sun […]

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Red Lentil Soup Recipe

By nourished / October 30, 2021 / 0 Comments

Soups are our favorite this time of year! They are simple and easy to make and also can act as a perfect meal prep situation. This recipe is also vegan and vegetarian! Eat healthy and warm up at the same time 🙂 (Serves 4; 187 kcal; 0.6g fat; 12.9g protein; 33g carbohydrate) Ingredients 1 cup […]

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