Vegan

Red, White, and Blue Parfaits

By nourished / July 3, 2021 / 0 Comments

Celebrate the Forth of July with these simple and healthy yogurt parfaits! Packed with vibrant colors and sweet flavors, this recipe will look beautiful with your BBQ spread! (Serves: 1) Ingredients 1 C fresh strawberries 1 Tbsp chia seeds 1 Tbsp almond milk ½ C Plain Greek Yogurt (can use a dairy-free version) ½ C […]

Read More

Spicy Restaurant-Style Salsa

By nourished / June 25, 2021 / 0 Comments

How is this salsa so easy to make yet so delicious? You tell us once you try! (Serves: 12; 12 kcal, 0.1g fat, 2.5g carb, 0.5g protein per serving) Ingredients 5 Roma tomatoes, seeded and chopped 3 green onions, diced 2 fresh jalapeños, seeded and chopped (optional) 4 oz canned green chiles 2 Tbs lemon […]

Read More

Roasted Veggie Pasta Salad

By nourished / June 25, 2021 / 0 Comments

This pasta salad uses chickpea pasta and fresh veggies for a light yet protein-packed dish. It’s even vegan! Nutrition information may vary based on pasta used – we used Banza chickpea pasta in rotini shapes for this recipe! (Serves: 6; 340 kcal, 18.4g fat, 36.6g carb, 8.7g protein per serving) Ingredients 16 oz dry pasta […]

Read More

5-Ingredient Salad Dressing

By nourished / May 28, 2021 / 0 Comments

One of Alli’s go-to easy dressings! Ingredients 1/4 cup fresh lemon juice 2 small garlic clove, grated 2 teaspoon Dijon mustard 1/2 teaspoon honey or maple syrup, optional 1/4 cup olive oil Salt and pepper to taste Directions Combine all ingredients in a jar (we love using a Mason jar!) and whisk to combine. Store in the fridge for up to one week.

Read More

Easy Spicy Shrimp Tacos

By nourished / May 23, 2021 / 0 Comments

Try this simple and spicy recipe this summer! Ready in only 15 minutes, these tacos are perfect for a fun week-night dinner. The perfect balance between the spicy shrimp and refreshing lime cabbage slaw on top! Not to mention, this easy and healthy recipe is packed with veggies! (Yields 6 servings; 629 kcal, 11.6 gm […]

Read More

Summer Corn Chowder

By nourished / May 14, 2021 / 0 Comments

This summer corn chowder is perfect for cool summer evenings, and can be made with veggies fresh from the garden and veggie broth made with kitchen scraps! Serve alone as soup or over rice for a veggie-packed and low sodium dinner. (Yields 4 servings; 252 kcal, 15.5 gm fat, 29 gm carb, and 5.4 gm […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

Lentil Stew

By nourished / February 21, 2021 / 0 Comments

(Yields 8 servings; 218 kcal, 35.3g carb, 4g fat, 11.2 g protein per serving) Ingredients 1 1/2 cup lentils, any color 1 red or yellow pepper cut into 1-in cubes 2 medium russet potatoes, cubed 2 unpeeled carrots, cut in 1/3-in pieces 2 stalks celery, chopped into 1-in pieces 1 small yellow onion 1/4 cup […]

Read More

Red Curry Tofu

By nourished / February 21, 2021 / 0 Comments

(Yields 4 servings; 417 kcal, 18.7g carb, 33.2g fat, 11.3 g protein per serving) Ingredients 1 small red bell pepper, diced 1 head broccoli, chopped into florets 2 tsp olive or vegetable oil 1/2 or 1 (14oz) block extra firm tofu, drained and pressed 1/2 cup red Thai curry paste 1 cup full-fat unsweetened coconut […]

Read More

Lemon and Soy Tofu

By nourished / February 16, 2021 / 0 Comments

(Yields: 4 servings; 79 kcal, 4.2g fat, 3.2g carb, 9g protein) Ingredients 1 (14 oz) block Extra Firm tofu 3 tbs soy sauce 2 tbs lemon juice 1/2 tsp garlic powder 1/2 tsp thyme 1/4 tsp black pepper Directions Preheat oven to 400 and line a baking sheet with parchment paper. Remove tofu from package […]

Read More

Cowboy Caviar

By nourished / February 8, 2021 / 0 Comments

(Yields 6 cups of dip) Ingredients 3 tablespoons olive oil Zest of 1 lime Juice of 1 lime 1 teaspoon salt 1 teaspoon ground cumin 1/4 teaspoon chili powder 1/4 teaspoon dried oregano 1/4 teaspoon ground black pepper 1 (15-ounce) can black-eyed peas, drained and rinsed 1 (15-ounce) can black beans, drained and rinsed 4 cloves garlic, minced 2 medium Roma tomatoes, diced 1 medium orange bell pepper, seeded and […]

Read More

Lentil Dahl

By nourished / February 6, 2021 / 0 Comments

(Yields 6 servings; 322 kcal, 38.6 g carb, 12.3 fat, 16.6 g pro per serving) Ingredients 1 1/2 cup red lentils (or other color) 1 large carrot, chopped 1 red or orange bell pepper, chopped 1 onion, chopped 4 cloves garlic, minced 1/2 tbs vegetable oil 3 cups vegetable broth or water 1 cup coconut […]

Read More