Vegan

Air Fried Tofu

By nourished / August 25, 2022 / 0 Comments

(Makes 1 serving) Ingredients 1 serving of extra firm tofu  1/2 tablespoon of olive oil ½ tablespoon of sesame oil 1 tablespoon of coconut aminos (can sub for soy sauce) Garlic powder to taste Directions Drain a block of extra firm tofu Cut one serving into cubes  Throw the cubes in a bowl and cover […]

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Cinnamon Peach Overnight Oats

By nourished / August 22, 2022 / 0 Comments

(Makes 1 serving) Ingredients 1/2 cup old fashioned rolled oats 3/4 cup milk (or DF milk) 1 teaspoon vanilla extract ½ teaspoon ground cinnamon ⅛ teaspoon ground ginger 2 tablespoons chopped peaches 1 scoop protein powder Other add ons: nut butter Directions Combine all ingredients in a tupperware container or mason jar. Put into fridge and let sit overnight.

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Air Fried Chickpeas

By nourished / August 4, 2022 / 0 Comments

An easy high protein and high fiber snack! (Makes 3 servings) Ingredients One can of chickpeas  1 tablespoon of olive oil  Salt, pepper and garlic powder to taste Directions Drain and rinse one can of chickpeas  Drizzle olive oil over the chickpeas  Season with salt, pepper and garlic powder  Mix well so they are evenly […]

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Raspberry Vanilla Overnight Oats

By nourished / July 20, 2022 / 0 Comments

Overnight oats is one of our go-to breakfasts. It’s packed with protein and fiber, which will keep you full and satisfied! (Makes 1 serving) Ingredients 1/2 cup oats Liquid base (we used cow’s milk, can use non dairy one as well) 1 tbsp nut butter or sunbutter (can omit) 1 scoop vanilla protein powder 1 […]

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Mango Black Bean Summer Salsa

By nourished / July 13, 2022 / 0 Comments

This refreshing summer salsa is sure to be your new favorite! With fiber and some added protein, this makes a great snack to have while poolside, on the beach, or relaxing in the summer sun. (Makes 8 servings) Ingredients 1 medium mango 1 can black beans 1 can corn 2 roma tomatoes  ½ red onion […]

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Banana Oat Breakfast Cookies

By nourished / July 13, 2022 / 0 Comments

The perfect customizable cookie to eat for breakfast, snack or pre workout! (Makes 9 cookies) Ingredients 1 and ½ ripe bananas  ¼ cup of peanut butter 1 cup of quick oats 2 tablespoons of flax seeds 2 tablespoons of unsweetened shredded coconut  Optional cinnamon and chocolate chips to taste Directions Mash the bananas in a […]

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3-Ingredient Savory Oats

By nourished / July 5, 2022 / 0 Comments

Oats don’t have to be sweet – try making them savory! (Makes 1 serving) Ingredients 1 cup oats 2 cups water Handful of greens 2 eggs Optional add ons: olive oil, butter, garlic powder, salt, avocado Directions Add water to a pot. Bring to a boil. Once boiling, add oats and reduce heat. Cook for […]

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Coconut Cilantro Rice

By nourished / June 29, 2022 / 0 Comments

Carbs are a healthy source of energy and should be incorporated into your meals – don’t let anyone tell you otherwise! This rice elevates any dish. (Makes 4 servings)  Ingredients 1/2 cup uncooked rice (we prefer brown, but white is ok too!) 2 cups canned coconut milk (+ more or water if rice isn’t to […]

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Summer Tomato and Cucumber Salad

By nourished / June 25, 2022 / 0 Comments

This salad is one of our favorites to make when we have extra tomatoes on hand! (Makes 4 servings)  Ingredients 1/2 small onion, chopped 2 pints cherry tomatoes, halved 1/4 cup chopped basil or mint 2-3 persian cucumbers, chopped 2 tbsp olive oil 2 tbsp balsamic vinegar Salt and pepper to taste Other optional ingredients: […]

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Breakfast Banana “Split”

By nourished / June 23, 2022 / 0 Comments

An easy and minimal ingredient breakfast, snack or post workout idea to get in your protein, carbs and fat! (Makes 1 serving)  Ingredients One container or serving of greek yogurt of choice 1 banana Toppings! We used peanut butter, blueberries, granola and cinnamon, but it is totally customizable! Directions Slice banana in half Fill it […]

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Homemade Acai Bowl

By nourished / June 22, 2022 / 0 Comments

Acai bowls are so refreshing in the summer, but making them at home can be a lot cheaper! (Makes 1 serving)  Ingredients 1 frozen packet of acai 1/4-1/2 frozen banana Milk or DF milk A few pieces of greens (optional) Handful of blueberries (optional) Nut butter (optional) Low-sugar granola (optional) Nuts or seeds (optional) Directions […]

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Crunchy Almond Butter Chocolate Dates

By nourished / June 15, 2022 / 0 Comments

These almond butter chocolate covered dates are a perfect salty and sweet treat to have on hand! They are so good that they don’t even taste like a healthy alternative. In fact, they remind me of a candy bar! (Makes 3 servings)  Ingredients 6 pitted medjool dates 3 tablespoons almond butter (or any nut butter […]

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Crispy Sweet Potato Fries

By nourished / June 8, 2022 / 0 Comments

These sweet potato fries make a perfect summer side dish and require almost no prep work! Soaking the fries in cold water and tossing them in cornstarch before baking will help to ensure a crispy and crunchy exterior, you won’t even be able to tell the difference from typical ones you get at a restaurant! […]

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Chimichurri Street Corn Tacos

By nourished / May 12, 2022 / 0 Comments

Meal prep tip: cook all your protein at once and save it in the fridge to reheat for meals. Ex: if you bought a pound or chicken breasts, Cook it all while prepping this meal and store whatYou don’t use for a quick & ready protein option throughout your week!  (Serves 8 people) Chimichurri 1 […]

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Lemony Garlic Hummus

By nourished / May 8, 2022 / 0 Comments

Hummus only takes 5 min to make. And when you make it in your own home, you can decide the ingredients and flavors! To cook the chickpeas, roast garlic on a foil-lined pan for 10 min at 400 degrees F prior. (Serves 8 people) Ingredients 1-15 oz can chickpeas, cooked 1/3 cup tahini 2 tbsp […]

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Mediterranean Chickpea Salad Wrap

By nourished / April 27, 2022 / 0 Comments

This wrap is packed with both protein and fiber and is also a plant-based alternative! (Serves 2 wraps) Ingredients 13.4 oz chickpeas drained 1/2 shallot, minced 1/2 lemon 3 tbsp mayo 1 tsp smoked paprika 1 tbsp dijon mustard 1 roma tomato, chopped 1 persian cucumber, chopped A few pieces of spinach or other greens […]

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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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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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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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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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