Vegan

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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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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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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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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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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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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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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Chunky Tomato Basil Soup

By nourished / October 22, 2021 / 0 Comments

As the weather is cooling down, warm up with this hearty tomato soup. Great recipe to meal prep with and store for the whole week.  (Yields 5 servings; 150 kcal, 17g carb, 8g fat, 3g protein per serving with bread) Ingredients 8 tomatoes 2 Medium carrots 1 medium onion 6 cloves of garlic  3 tbsp […]

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Blueberry Peanut Overnight Oats

By nourished / October 20, 2021 / 0 Comments

Overnight oats are a great way to prep breakfast ahead of time. You can eat it at home or it’s easy for on-the-go! (This yields 1 serving) Ingredients 1/2 cup old fashioned oats Milk (or dairy-free version) 1 tbsp peanut butter Blueberries to top Optional: chia seed or flax seed Instructions Fill a small tupperware […]

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Tofu Spring Rolls

By nourished / October 11, 2021 / 0 Comments

These Vegan friendly spring rolls are light, fresh, and satisfying. Personalize the fillings and add a dipping sauce of your choice to create your perfect lunch.  (This yields 2 rolls; 1 serving has 350 kcal, 15g fat, 11g protein, and 45g carb) Ingredients Sliced cucumber Sliced red bell pepper Sliced Purple cabbage 1/2 Avocado 1/4 […]

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