Vegetarian
(Yields between 4-8 servings depending on if used just for a tofu marinade or as a full bowl sauce etc) Ingredients 6 tbsp soy sauce 2 tbsp honey 1 tbsp sesame oil 1 tsp ground ginger 1/2 tsp red pepper flakes or more to thicken 2 tsp corn starch, more to thicken Salt and pepper […]
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Made in collaboration with apples from Mr. Aaron’s Goods (Yields 2 galettes about 8 servings; 466 kcal, 31.7g carb, 34.4g fat, 8.5g protein per serving) Ingredients 2 ready-to-bake puff pastry sheets, thawed 1 large apple or 2 medium apples unpeeled, chopped into smaller pieces 4 tbsp butter 1 cup cheddar cheese, chopped 2 tsp ground […]
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A healthier version of one of our favorite fall flavors – we use oats instead of flour. (Yields 10-12 muffins; 117 kcal, 1.6g carb, 20.2g carb, 4.2g protein per serving without chocolate chips) Ingredients 2 cups oats 1 cup canned pumpkin puree 6 oz plain Greek yogurt 1/2 cup maple syrup 2 eggs 1 tsp […]
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(Yields 4 servings; 378 kcal, 15g fat, 52g carb, 9g protein per serving) Ingredients 2 sweet potatoes, cubed 3 tablespoons olive oil ½ sweet onion, diced 2 clove garlic, minced pinch rosemary 2 teaspoon lemon juice 4 cups cooked quinoa (cook according to package) 2 tablespoons balsamic vinegar 1 cup sharp cheddar, cubed 1 cup baby spinach, raw 1 apple, cored and diced […]
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(Yields 8 servings; 265 calories, 12.5g fat, 36.2g carbohydrates, 2.8g protein per serving) Ingredients 1 stick butter, unsalted 1 teaspoon vanilla extract ½ cup packed light brown sugar ½ cup all purpose flour ¾ cup old fashioned oats 1 tsp ground cinnamon 4 apples ¾ cup hot water Directions Preheat oven to 375 degrees. In a medium sized bowl, melt butter. Add in brown sugar, flour, oats, […]
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(Yields 4 servings; 160 calories, 4.5g fat, 32.6g carbohydrates, 3.5g protein per serving) Ingredients 4 large ripe bananas 2 tablespoons peanut butter Directions Peel and slice bananas into 1/2 inch discs. Arrange slices into a single layer on a large baking sheet to freeze for 1-2 hours. Place the banana slices in a food processor and puree until […]
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Add this pesto to pastas, chicken, veggies, or a salad! You can sub in nutritional yeast for the parmesan to make it vegan. (Yields 12 servings; 122 calories, 12.5g fat, 2.9g protein, 1.5g carb) Ingredients 4 cups basil leaves 4 cloves garlic, peeled 1/2 cup walnuts 1/2 cup parmesan cheese zest and juice of one lemon 1/4 teaspoon red pepper flakes 1/2 cup extra virgin olive oil, use […]
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This balanced pasta dish is in collaboration with a local partner, Mr. Aaron’s Goods! (Yields 3-4 servings) Ingredients 1 package Mr. Aaron’s Goods spinach rigatoni Nourished Routes Basil Walnut Pesto 1 – 15oz can Northern white beans 3-4 red bell peppers, depending on size Green onions, sliced for topping Parmesan cheese to top, optional Directions Preheat […]
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Acai packets can be purchased in the frozen section of the grocery store! (Yields 1-2 servings; nutritional information depends on toppings and quantity) Ingredients 1 packet (100 grams) frozen acai berry packet 1/2 cup (118g) 100% apple juice from concentrate 1 fresh mango Cashews or other nuts Low-sugar granola (We used Purely Elizabeth) Nut butter Directions Combine acai packet […]
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Give us ALL the flavors of fall! (Yields 12 servings per loaf – 202 calories, 3g protein, 30g carbohydrate, 8g fat) Ingredients 3 cups unbleached all purpose flour 1 1/2 teaspoons baking soda 3/4 teaspoons baking powder 1 1/2 teaspoons ground cinnamon 1 1/2 teaspoons ground nutmeg 1 teaspoon ground ginger 3/4 teaspoons salt 1 […]
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(Yields 4 servings, 297 calories, 7g fat, 61g carbohydrate, and 8.6g protein per serving) Ingredients 3 Russet potatoes 1 egg 1 teaspoon salt 1 1/2-2 cups flour (and more for dusting) Directions Wash and peel your potatoes and boil for 30-45 minutes. Mash while hot with potato masher until completely smooth. Combine 1 egg until […]
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(Yields 12 servings – 233 calories, 14g protein, 23 carbohydrate, 9.8g fat) Ingredients 2 cups blueberries 1 cup sugar 2 1/2 cups almond flour 2 1/2 tsp baking powder 1 tsp salt 2 large eggs 4 tbsp melted butter 1/4 cup avocado oil 3/4 cup greek yogurt 1/4 cup milk 1 1/2 tsp vanilla extract […]
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Recipe adapted from itdoesnttastelikechicken.com (Yields 4 servings – 200 calories, 10g protein, 21g carbohydrate, 9g fat per serving) Ingredients 1/4 cup low sodium soy sauce 3 tbsp sweet and sour sauce 1 tsp cornstarch 1 tbsp rice vinegar 3 tbsp sesame oil 1 yellow onion, sliced 5 cloves of garlic, minced 1 tbsp fresh ginger, […]
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The freshest pickle you’ll ever eat. (Yields 2 servings per large cucumber; 23 calories, 5g carb, 0g fat, 1g protein per serving) Ingredients 1 large cucumber with peel, cut into strips or coins Flaky sea salt to taste Directions Sprinkle with flaky sea salt, and voila!!
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High protein and fiber – keeping you full longer! (Yields 12 balls; 109 calories, 9g carb, 7g fat, 5g protein per ball) Ingredients 3/4 cup oats 1/2 cup almond butter 2 tbsp honey 1 scoop chocolate protein powder (We recommend pea protein!) 1 tbsp unsweetened shredded coconut flakes Directions Place oats, almond butter, honey, protein […]
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(Yields 4 servings, 373 calories, 10.4g fat, 61g carbohydrate, and 9g protein per serving) Ingredients 3 Russet potatoes 1 egg 1 teaspoon salt 1 1/2-2 cups flour (and more for dusting) 3 tablespoons unsalted butter 1 handful fresh sage Directions Wash and peel your potatoes and boil for 30-45 minutes. Mash while hot with potato […]
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Made with homegrown cucumbers from Alli’s garden! (Yields 2.5 cups salsa) Ingredients 1 ripe mango, diced (about 1 cup) 1 cucumber, diced (about 1 cup) 1/3 cup diced red onions 1/4 cup chopped cilantro 1 jalapeño pepper, seeded and diced (optional) Juice from 1 lime Salt and pepper to taste Directions Mix all ingredients together […]
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This recipe is an excellent source of vegan omega 3 fatty acids! (Yields 12 balls; 236 calories, 10.8g fat, 32.2g carb, 5.6g protein per serving) Ingredients 2 cups oats 1/2 cup crunchy peanut butter 1/2 cup honey 1/2 cup dark chocolate mini semi-sweet chocolate chips 2 tablespoons chia seed 2 tablespoons flax seed Directions Line […]
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(Yields 6 servings; 110 calories, 4.4g fat, 10.6g carb, 8.7g protein per serving) Ingredients 2 bunches fresh kale 5 cloves of minced garlic 2 tsp sea salt 4 tsp avocado oil 1/3 cup freshly grated parmesan cheese Directions Preheat the oven to 300 degrees Fahrenheit. Wash the kale thoroughly and dry well. Remove the large […]
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(Yields 8 servings; 264 calories, 4.2g fat, 48.7g carb, 9g protein per serving) Ingredients 2 cup whole wheat flour 1 cup rolled oats 1 cup mashed bananas 4 large eggs 1 cup milk 6 tbsp pure maple syrup 4 tsp baking powder 3 tsp cinnamon 1 tsp salt Directions Heat waffle iron according to directions. […]
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(Yields about 12 balls; 193 calories, 6.8g fat, 28.8g carb, 6.2g protein per 2 ball serving) Ingredients 1 cup old fashioned oats 2/3 cup almond butter 1/2 cup flax meal 1 tbsp chia seeds 3-4 tbsp maple syrup (depending on desired sweetness) Directions In a medium bowl, mix together all ingredients using a spoon or […]
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