Avocado Rice Bowl

By nourished / January 20, 2023 / 0 Comments

An easy and adaptable lunch or dinner for all of you who are running on a busy schedule! We love the versatility of this meal – you can swap the eggs for another protein source like chickpeas, beans, tofu, or chicken. (Makes 1 serving) Ingredients 2 eggs (or swap another protein source like chickpeas) ¼ […]

Read More

Chia Yogurt-Filled Raspberries

By nourished / January 19, 2023 / 0 Comments

This sweet and simple snack can be enjoyed with breakfast or as a late-night snack! Chia seeds are an excellent source of fiber while greek yogurt is great at supporting gut and bone health. Raspberries are super essential to heart function and while dipped in delicious dark chocolate provide a powerful source of antioxidants!  (Makes […]

Read More

Peanut Butter Chunky Monkey Baked Oats

By nourished / December 15, 2022 / 0 Comments

We love this baked oatmeal dish for breakfast, as a snack, or for a sweet treat! What’s even better is that there’s no refined sugar, and it’s packed with fiber! (Makes 9 servings) Ingredients 3 ripe bananas, mashed 2 eggs 2 teaspoon vanilla extract 1 (15 ounce) canned coconut milk 2 tablespoons pure maple syrup or honey 2 1/4 cups oats 2 teaspoons baking powder […]

Read More

Apple Cinnamon Overnight Oats

By nourished / November 16, 2022 / 0 Comments

Apple season isn’t over yet! (Makes 1 serving) Ingredients ½ cup of rolled oats 1 tablespoon of chia or flax seeds ½ a scoop of vanilla protein powder  ½ tablespoon of maple syrup  ½ cup of unsweetened vanilla almond milk ½ an apple chopped  Cinnamon to taste  Instructions Combine all ingredients  Cover and refrigerate overnight  […]

Read More

Chocolate Protein Mug Cake

By nourished / November 11, 2022 / 0 Comments

Perfect as a post workout snack or a late night craving! (Makes 1 serving) Ingredients 2 tablespoons of flour 2 tablespoons of chocolate protein powder ¼ cup of unsweetened vanilla almond milk 1 tablespoon of maple syrup (add more if you like things extra sweet) 1 tablespoon of almond butter ¼ teaspoon of baking powder […]

Read More

Pumpkin Protein Bites

By nourished / November 2, 2022 / 0 Comments

(Makes about 9 bites) The perfect grab and go snack! Ingredients ¼ cup of pumpkin puree  1 cup of rolled oats 3 tbsp of vanilla protein powder 2 tablespoons of maple syrup ¼ cup of almond butter Pumpkin pie spice to taste  Optional dark chocolate chips to taste Instructions Add all ingredients into a bowl […]

Read More

Apple Crisp in a Mug

By nourished / October 27, 2022 / 0 Comments

(Serves 1) In the spirit of fall, give this single-serve apple crisp a try! Feel free to top it with whipped cream or ice cream, but we also think adding some vanilla yogurt could be a great addition for some added protein!  Ingredients For the Apple Mixture 1 apple, diced into small-medium pieces 1 tablespoon […]

Read More

Protein Pesto Pasta Salad

By nourished / October 20, 2022 / 0 Comments

Serves 1 Ingredients 1 serving of protein pasta (we used barilla brand) 1 ½ tablespoons of pesto 1 oz of mozzarella pearls ½ cup of arugula  Cherry tomatoes to taste  Optional 1 tablespoon of nutritional yeast  Instructions Cook protein pasta as directed  Once cooked and drained, mix in your pesto  Add in mozzarella, arugula and […]

Read More

Honey Balsamic Air Fryer Brussel Sprouts

By nourished / October 12, 2022 / 0 Comments

A great side dish or snack for the fall! All ingredients can be measured to taste preference!  Ingredients Brussel sprouts Olive oil Garlic powder Salt Pepper Balsamic vinegar Honey Instructions Slice brussel sprouts in half Drizzle with olive oil and coat with salt, pepper and garlic powder Combine so all brussel sprouts are evenly covered  […]

Read More

Alli’s Go-To Peanut Sauce

By nourished / October 6, 2022 / 0 Comments

This peanut sauce is one of our go-to’s because it’s so versatile! We’ll add it to a stir fry, on top of a cooked protein source, or mixed with roasted veggies. (Serves 4 – 1/3 cup servings) Ingredients 1/2 cup creamy or crunch peanut butter 1-2 Tbsp soy sauce (or tamari or coconut aminos) 1-2 Tbsp honey 1 tsp red pepper flakes […]

Read More

Chia Pudding

By nourished / October 4, 2022 / 0 Comments

(Makes 1 serving) Ingredients 2 tablespoons of chia seeds ½ cup of almond milk 1 teaspoon of maple syrup Cinnamon to taste Pinch of sea salt Optional topping of nut butter Directions Combine all ingredients in a bowl. Cover and refrigerate overnight.  Add toppings in the morning (we love nut butter and berries)! Nutrition: *calories […]

Read More

Simple Zucchini Bread

By nourished / September 26, 2022 / 0 Comments

Zucchini bread is a perfect transition into the fall time! It’s easy to make and super delicious, you won’t even be able to tell there’s vegetables in it! We love to top ours with some nut butter to have as a perfect snack on a fall day! (Makes 1 loaf, about 10 slices!) Ingredients ½ […]

Read More

The Easiest No-Bake Energy Bites

By nourished / September 16, 2022 / 0 Comments

These are high in fiber, protein, and healthy fats! (Makes 12 ish balls – depends on how small or large you roll out the dough!) Ingredients 1 cup oats 1/2 cup ground flax seed 1/2 cup mini chocolate chips 1/2 cup peanut butter 1/3 cup honey 2 tsp vanilla extract Directions Combine all ingredients in […]

Read More

Pumpkin Pie Overnight Oats

By nourished / September 15, 2022 / 0 Comments

Your new favorite fall breakfast! (Makes 1 serving) Ingredients ½ cup of rolled oats 1 heaping spoonful of pumpkin puree  1 tablespoon of chia seeds 3 tablespoons of vanilla or plain greek yogurt  ½ cup of unsweetened vanilla almond milk Pumpkin pie spice to taste  Directions Combine all ingredients in a bowl, tupperware, or mason […]

Read More

Halloumi and Corn Salad

By nourished / September 6, 2022 / 0 Comments

(Makes 4 servings) Ingredients 4 tbsp olive oil 2 cups corn – fresh off the cob or frozen 1 pint cherry tomatoes, halved 1 jalapeno, chopped (optional) 12 ounces halloumi cheese, diced 1/4 cup chopped red onion 1 lime Salt and pepper to taste Optional add on: avocado Directions Add 2 tbsp olive oil into […]

Read More

Breaded Zucchini “Fries”

By nourished / September 1, 2022 / 0 Comments

(Makes 1 serving) Ingredients One zucchini  2 eggs Flour  ½-1 cup of breadcrumbs  ¼ cup of Nutritional yeast  Garlic powder to taste Directions Slice zucchini into “fries” Combine breadcrumbs, nutritional yeast and garlic powder in a bowl Crack eggs into another bowl and mix Coat pieces of zucchini with flour  Dip into egg mixture and […]

Read More

Topped Apple Rings

By nourished / August 30, 2022 / 0 Comments

These apple rings make for a sweet pick-me-up during the day, or even as a yummy dessert!  They’ll be sure to satisfy you as they have a good balance of carbohydrates, protein, and fat. Snacking has never been so delicious! Be sure to get creative with your favorite toppings! (Makes 1 serving) Ingredients 1 medium […]

Read More

Air Fried Tofu

By nourished / August 25, 2022 / 0 Comments

(Makes 1 serving) Ingredients 1 serving of extra firm tofu  1/2 tablespoon of olive oil ½ tablespoon of sesame oil 1 tablespoon of coconut aminos (can sub for soy sauce) Garlic powder to taste Directions Drain a block of extra firm tofu Cut one serving into cubes  Throw the cubes in a bowl and cover […]

Read More

Cinnamon Peach Overnight Oats

By nourished / August 22, 2022 / 0 Comments

(Makes 1 serving) Ingredients 1/2 cup old fashioned rolled oats 3/4 cup milk (or DF milk) 1 teaspoon vanilla extract ½ teaspoon ground cinnamon ⅛ teaspoon ground ginger 2 tablespoons chopped peaches 1 scoop protein powder Other add ons: nut butter Directions Combine all ingredients in a tupperware container or mason jar. Put into fridge and let sit overnight.

Read More

Asian Quinoa Salad

By nourished / August 18, 2022 / 0 Comments

(Makes 2 servings) Ingredients 1 cup of cooked quinoa  1 cup of greens (we used a kale and cabbage mix) ½ cup of edamame  ⅓ cup of shredded carrots 1 chopped cucumber ¼ cup of cashews Dressing of choice (we used a sesame ginger dressing) Pro tip: drizzle nut butter or sunflower butter on top […]

Read More
3 Ingredient Applesauce Muffins

3 Ingredient Applesauce Muffins

By nourished / August 16, 2022 / 0 Comments

These are the easiest muffins you will ever make! They are delicious to have for breakfast, a snack, or for dessert. Packed with apple and cinnamon flavor, these will be your favorite to have on hand during the fall season. (Makes 12 muffins) Ingredients One box of cake mix (yellow cake or spiced cake) 1 […]

Read More