Vegetarian

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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Pumpkin Crumb Mini Muffins

By nourished / October 13, 2021 / 0 Comments

This is a recipe for everyone who finds pumpkin and Fall flavors irresistible! These deliciously soft muffins have the perfect crumb topping to make them even more irresistible. Top them with our 5-ingredient caramel sauce and you have the perfect dessert for a cozy night in. (This yields 15 muffins; 144 calories; 11.2g Fat; 10.2g […]

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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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Teriyaki Sauce

By nourished / October 4, 2021 / 0 Comments

(This yields 4 servings) Ingredients 1/2 cup soy sauce 2-3 tbsp honey 2 tbsp sesame seed 3 cloves garlic minced 1 inch piece fresh ginger grated 1/4 cup cold water 1 tbsp corn starch Instructions Stir soy sauce, honey, rice vinegar, sesame oil, brown sugar, sesame seeds, garlic, and ginger together in a small saucepan […]

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5-Ingredient Healthier Caramel Sauce

By nourished / October 1, 2021 / 0 Comments

This is a really easy and quick way to make caramel sauce with just 5 ingredients that you already have on hand. It will be your favorite staple to have this Fall! (Yields about 4 servings; 1 serving has 302 kcal, 25g fat, 2.6g protein, and 20g carb) Ingredients ⅓ cup Coconut oil ⅓ cup […]

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Breakfast Egg Casserole

By nourished / September 24, 2021 / 0 Comments

This healthy dish is great to serve to your family or a group, or even as a meal-prepped breakfast! Add in other veggies of choice to make it even more nourishing. (Yields about 6 servings; 1 serving has 200 kcal, 11g pro, and 13g carb) Ingredients 2-3 bell pepper diced 1 small red or yellow onion […]

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Banana Mocha Frappuccino

By nourished / September 24, 2021 / 0 Comments

Skip the Starbucks drive-thru! Here is a delicious, protein rich Frappuccino recipe that delivers the caffeine kick you need in the morning while keeping you satisfied for hours. (Yields 1 serving; 305 kcal, 26g pro, 38g carb, 9g fat, 7g fiber) Ingredients 1 cup of coffee or 1 espresso shot 1 Frozen Banana ¼ cup […]

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Coconut Almond Energy Balls

By nourished / September 19, 2021 / 0 Comments

Protein balls are one of our favorite ways to get in protein and fiber in a real quick way! We love having these on-the-go, as a post workout snack, or as an evening treat. The protein and fiber combination keeps you full longer. (Yields 12 balls; 1-3 balls per serving depending on how large you […]

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No-Bake Coconut Protein Balls

By nourished / September 14, 2021 / 0 Comments

Protein balls are a great and easy way to get adequate protein in your routine! We recommend making a batch and freezing them for future use. (Yields 24 protein balls) Ingredients 3 cups pitted dates 1 1/2 cups almonds 1/2 cup water 2 tbsp cacao powder 4 scoops pea or hemp protein powder (vanilla or chocolate) 1/4 cup dark chocolate chips (dairy-free if necessary) 1/2 cup unsweetened coconut flakes […]

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Kale Walnut Pesto

By nourished / September 8, 2021 / 0 Comments

A great way to use up extra kale or sneak in some kale into your meal! Serve with whole wheat pasta, eggs, in a grain bowl, or on tacos. (Serves 4) Ingredients 1 medium bunch kale 3 garlic cloves 1/4 cup grated parmesan (use DF alternative if needed) 1/4 cup walnuts 1/2 cup olive oil […]

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Freezer-Friendly Crustless Quiche

By nourished / August 29, 2021 / 0 Comments

Make your busy mornings a little less busy with this delicious breakfast idea! These mini crustless quiches are a great recipe to make with the kids and a great way to sneak in some more veggies! (Serves: 3; 361 kcal, 23.9g fat, 11.5g carb, 26.9g protein per serving) Ingredients 6 large eggs Cooking spray ⅔ […]

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Meal Prep Harvest Salad

By nourished / August 23, 2021 / 0 Comments

A salad that you can prepare? It sounds crazy, but this salad is the perfect nutrient-packed and nourishing lunch! Roasting your sweet potatoes and protein is all hands-off time and the salad itself is assembled in minutes. (Serves: 4; 453 kcal, 22.2g fat, 51.7g carb, 20.2g protein per serving) Ingredients 3 Medium-Sized Sweet Potatoes One […]

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Spiced-Up Ramen

By nourished / August 17, 2021 / 0 Comments

Calling all our college students, this one’s for you! Here is our spin on a college classic: instant ramen. Add some protein and spice to your ramen to pack in some nutrients when you’re busy and don’t have time to cook a big meal.  *This recipe is high in sodium and should be consumed in […]

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Whipped Lemon Feta Dip

By nourished / August 9, 2021 / 0 Comments

Spice-up your day with this creamy, salty and zesty whipped lemon feta dip! Ready in just 4 minutes, this recipe is perfect to dip pita bread or veggies in! (Serves: 8; 146 kcal, 8.1g fat, 0.9g carb, 3g protein per serving) Ingredients 6 oz of Feta Cheese Juice and Zest from one lemon 1 clove […]

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Berry Greek Yogurt Muffins

By nourished / August 1, 2021 / 0 Comments

Need a freezer-friendly breakfast recipe for those busy mornings! Try these nutrient-dense muffins to brighten-up your mornings! (Serves: 12; 195 kcal, 8.1g fat, 27.5g carb, 3.7g protein per serving) Ingredients 1 ¾ cups whole wheat flour 1 teaspoon baking powder ½ teaspoon baking soda ½ teaspoon fine sea salt ¼ teaspoon ground cinnamon (optional) ⅓ […]

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The Easiest Pancake Recipe Ever

By nourished / July 19, 2021 / 0 Comments

This pancake recipe could not be easier! It’s made with only 6 ingredients and is the perfect Sunday morning recipe to make with your kids! Check out this recipe and others like it in our FREE Healthy Families Guide on our website under the ‘Resources’ section. (Serves: 4; 172 kcal, 2.7g fat, 30.5g carb, 6.6g […]

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Zucchini Brownies with Coconut Whipped Cream

By nourished / July 3, 2021 / 0 Comments

Need an easy and mouth-watering way to “sneak” in some more veggies? Try this zucchini brownie recipe, made with simple, whole-foods ingredients! (Serves: 12; 269 kcal, 19.7g fat, 24.1g carb, 3.4g protein per serving) Ingredients 2 cups zucchini, shredded (not tightly packed) 1 large egg 1/2 cup coconut oil, melted 1/2 cup maple syrup or […]

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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 […]

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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 […]

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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 […]

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