Vegetarian

Carrot Cake Baked Oatmeal Cup

By nourished / February 27, 2021 / 0 Comments

(Yields 1 serving total; 315 kcal, 12.8g fat, 39.1g carbs, 11.2g protein) Ingredients OATMEAL INGREDIENTS 1/2 cup rolled oats 1/2 tbs chia seeds 1/4 tsp cinnamon 1/2 tsp pumpkin pie spice 1 tsp baking powder 1/2 tbs walnuts, crushed 1 tbs raisins 1/2 large carrot or 3 baby carrots, shredded 1 tsp vanilla extract 2/3 […]

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Cauliflower Wings

By nourished / February 26, 2021 / 0 Comments

(Yields 4 servings total; 203 kcal, 6.9g fat, 30.2g carbs, 5.9g protein per serving) Ingredients 1 head (4-5 cups) cauliflower, rinsed and chopped into medium-size florets 1 cup flour 1/2 cup milk 1 tsp onion powder 1 tsp garlic powder 1 tsp paprika Salt and pepper to taste 1/2 cup Frank’s Red Hot or favorite […]

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Veggie-Packed “Spaghettio’s”

By nourished / February 22, 2021 / 0 Comments

(Yields 4-6 servings total) This recipe is in collaboration with the local Nashville company, Mr Aaron’s Goods! Ingredients 2 tbsp olive oil 1 yellow onion, diced 4 garlic cloves, minced 1-10 oz package of cremini mushrooms, diced 1 eggplant, diced small 2 tbsp tomato paste 1 tsp oregano 1/2 tsp red pepper flakes 1/2 cup […]

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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 […]

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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 […]

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Greek Yogurt and Oatmeal Muffins

By nourished / February 16, 2021 / 0 Comments

(Yields: 12 servings; 324 kcal, 11.9g fat, 47.7g carb, 7.9g protein per serving) Ingredients MUFFIN INGREDIENTS: 1 cup all purpose or whole wheat flour1.5 cups old fashioned oats1.5 tsp baking powder1 tsp baking soda1/2 tsp salt1 tsp cinnamon1/4 cup vegetable oil1/2 cup dark brown sugar2 eggs1 tbs vanilla extract1 cup plain Greek yogurt1 cup dark […]

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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 […]

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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 […]

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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 […]

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Buffalo Cauliflower Dip

By nourished / February 6, 2021 / 0 Comments

(Yields 8 servings; 180 kcal, 6.5 g carb, 11.1 fat, 13.6 g pro per serving) Ingredients 1 head cauliflower, chopped into florets 1.5 tbs olive oil Salt and pepper 4 oz cream cheese 1 cup plain Greek yogurt 1/2 cup Frank’s Hot Sauce or other favorite Buffalo / hot size 1/2 cup shredded cheddar cheese […]

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Jalapeno Cheddar Bread

By nourished / February 1, 2021 / 0 Comments

(Yields 10 servings or slices; 259 kcal, 35 g carb, 8.2 fat, 10.7 g pro per serving) Ingredients 3 cups bread flour OR all purpose flour (will be a denser loaf) 1.5 tsp salt 1/2 tsp instant yeast 2 cups shredded cheddar cheese, divided 1 large jalapeño, seeded and sliced OR 1/2 cup jalapeño slices […]

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Tofu Katsu

By nourished / February 1, 2021 / 0 Comments

(Yields 3 servings; 295 kcal, 48.3 g carb, 5.1 fat, 11.5 g pro per serving) Ingredients 1 block extra firm tofu* 1/3 cup soy milk 1/3 cup all purpose flour 1 tbs cornstarch 1 tsp paprika 2/3 tsp salt 4 oz panko breadcrumbs or crushed cornflakes Sauce: 4 tbsp sweet chili sauce 2 tbsp strained […]

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Whipped Ricotta Toast with Grapefruit

By nourished / January 28, 2021 / 0 Comments

Nutritional information depends on how much ricotta, honey, and grapefruit you add. We don’t specify specifics here, as everyone likes different things! You can eat this toast at any time of the day, as breakfast, lunch, dinner, or a snack! We recommend pairing it with a grapefruit Volley for the perfect combination. Ingredients 1-2 slices […]

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No Bake Granola Bars

By nourished / January 22, 2021 / 0 Comments

(Yields 12 servings; 257 kcal, 18.5g carb, 18.8 fat, 7.9g pro per serving) You can add almost anything you’d like to these bars. Add shredded coconut, dried fruit, peanut butter chips, flaxseed, sunflower seeds, etc. as desired! Ingredients 1 cup creamy peanut butter 3 tbs coconut 4 tbs honey or maple syrup 2 tsp vanilla […]

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Mexican Lentils, Black Beans, and Rice

By nourished / January 22, 2021 / 0 Comments

(Yields 5 servings; 271 kcal, 40.4g carb, 6.8g fat, 12.7g pro per serving) Ingredients 1/2 cup yellow onion, diced 2 cloves garlic, minced 1/2 cup uncooked brown rice 1/2 cup uncooked green lentils 3 cups low-sodium or homemade vegetable broth 2 tsp chili powder 1/2 tsp ground cumin 1/2 tsp chipotle chili powder (optional for […]

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Chickpea Salad

By nourished / January 15, 2021 / 0 Comments

(Yields 4 servings; 205 kcal, 30.9g carb, 6.1g pro, 6.3g fat per serving) *nutrition facts will vary based on bread used for sandwich and total amount of ingredients use. Ingredients 1 15oz can chickpeas, drained, rinsed, and patted dry 2 tbs celery, finely chopped 2 tbs yellow onion, diced 3-4 tbs mayonnaise 2-3 tsp Dijon […]

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Tuscan-style Beyond Sausage Pasta

By nourished / January 14, 2021 / 0 Comments

(Yields 4-5 servings; 382 kcal, 44g carb, 10g pro, 21g fat per serving) Ingredients 3 Beyond Meat Italian hot sausages, sliced 8 oz linguine or spaghetti pasta, cooked 1 tbs olive oil 1 tbs butter or vegan butter 2 cloves garlic, minced 1 cup cherry tomatoes Freshly ground pepper 1/2 tsp salt 1 15oz can […]

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Brown Butter Butternut Squash and Rosemary Pasta

By nourished / January 14, 2021 / 0 Comments

This recipe is in collaboration with Mr. Aaron’s Goods, a local business in Nashville, TN. (Yields 6 servings; 315 kcal, 49g carb, 10g pro, 9g fat per serving) Ingredients 1 package of Mr. Aaron’s Goods soup noodles (or any of their pastas or a GF/vegan pasta would work!) 4 tbsp butter or vegan butter 1 […]

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Easy Roasted Vegetables

By nourished / January 8, 2021 / 0 Comments

This recipe works for all vegetables! (Nutrient content will vary based on size of veggies, veggies used, and serving size. Feel free to experiment with the vegetables you use!) Ingredients 1 large russet potato, chopped 1 yellow squash, chopped 1 zucchini, chopped 1 small onion, chopped into large pieces 1 cup baby carrots, cut in […]

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Vegetarian Meatballs

By nourished / January 8, 2021 / 0 Comments

(Yields: 30 meatballs; 65 kcal, 3.1g fat, 4.7g carb, 4.8g pro per serving) Ingredients 1 cup ricotta cheese 1 cup Parmesan cheese 1 cup spinach, finely chopped 1.5 cup Italian breadcrumbs + some for coating 4 eggs 1 tbs oregano Salt and black pepper Directions Preheat oven to 375 degrees Combine all ingredients in large […]

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One-Pot Broccoli Mac and Cheese

By nourished / January 6, 2021 / 0 Comments

(Yields: 6 servings; 513 kcal, 36g fat, 24g carb, 24g pro per serving) Ingredients 8 oz elbow macaroni 14 oz chopped, frozen broccoli (steamed or cooked in the microwave) 4 tbsp butter 1 tsp dry mustard 1/2 tsp ground black pepper 1/4 cup all-purpose flour 2 1/2 cup milk 3 cup shredded sharp cheddar cheese […]

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