Raspberry Vanilla Overnight Oats

By nourished / July 20, 2022 / 0 Comments

Overnight oats is one of our go-to breakfasts. It’s packed with protein and fiber, which will keep you full and satisfied! (Makes 1 serving) Ingredients 1/2 cup oats Liquid base (we used cow’s milk, can use non dairy one as well) 1 tbsp nut butter or sunbutter (can omit) 1 scoop vanilla protein powder 1 […]

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Easiest Basil Pesto

By nourished / July 19, 2022 / 0 Comments

Put this on your favorite protein like chicken or salmon or use as a sauce on your next pasta night! (Makes 1 2/3 cups of pesto) Ingredients 2 cups packed basil leaves 2 tbsp walnuts 3 garlic cloves (or 1 tsp garlic powder) 1/2 cup olive oil 1/2 cup finely grated parmesan cheese Salt to taste Directions […]

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Healthy Fruit Dip

By nourished / July 13, 2022 / 0 Comments

This healthier fruit dip makes fruit even more delicious! It is high in protein so it will ensure that you are full and satisfied. Try it with apples, strawberries, bananas, pretzels, anything!  (Makes 1 serving) Ingredients ½ cup vanilla greek yogurt 1 tablespoon peanut butter 1 tablespoon maple syrup Directions Combine all ingredients in a […]

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Mango Black Bean Summer Salsa

By nourished / July 13, 2022 / 0 Comments

This refreshing summer salsa is sure to be your new favorite! With fiber and some added protein, this makes a great snack to have while poolside, on the beach, or relaxing in the summer sun. (Makes 8 servings) Ingredients 1 medium mango 1 can black beans 1 can corn 2 roma tomatoes  ½ red onion […]

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Banana Oat Breakfast Cookies

By nourished / July 13, 2022 / 0 Comments

The perfect customizable cookie to eat for breakfast, snack or pre workout! (Makes 9 cookies) Ingredients Directions Calories: 104 Total Fat: 4.9g Saturated Fat: 1.1g Cholesterol: 0mg Sodium: 34mg Total Carbohydrates: 12.6g  Fiber: 2.3g Total Sugars: 3.2g Protein: 3.5g Calcium: 6mg Iron: 2mg Potassium: 163mg Looking to make reaching your nutrition goals doable and simple […]

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3-Ingredient Savory Oats

By nourished / July 5, 2022 / 0 Comments

Oats don’t have to be sweet – try making them savory! (Makes 1 serving) Ingredients 1 cup oats 2 cups water Handful of greens 2 eggs Optional add ons: olive oil, butter, garlic powder, salt, avocado Directions Add water to a pot. Bring to a boil. Once boiling, add oats and reduce heat. Cook for […]

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Coconut Cilantro Rice

By nourished / June 29, 2022 / 0 Comments

Carbs are a healthy source of energy and should be incorporated into your meals – don’t let anyone tell you otherwise! This rice elevates any dish. (Makes 4 servings)  Ingredients 1/2 cup uncooked rice (we prefer brown, but white is ok too!) 2 cups canned coconut milk (+ more or water if rice isn’t to […]

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Summer Tomato and Cucumber Salad

By nourished / June 25, 2022 / 0 Comments

This salad is one of our favorites to make when we have extra tomatoes on hand! (Makes 4 servings)  Ingredients 1/2 small onion, chopped 2 pints cherry tomatoes, halved 1/4 cup chopped basil or mint 2-3 persian cucumbers, chopped 2 tbsp olive oil 2 tbsp balsamic vinegar Salt and pepper to taste Other optional ingredients: […]

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Breakfast Banana “Split”

By nourished / June 23, 2022 / 0 Comments

An easy and minimal ingredient breakfast, snack or post workout idea to get in your protein, carbs and fat! (Makes 1 serving)  Ingredients One container or serving of greek yogurt of choice 1 banana Toppings! We used peanut butter, blueberries, granola and cinnamon, but it is totally customizable! Directions Slice banana in half Fill it […]

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Homemade Acai Bowl

By nourished / June 22, 2022 / 0 Comments

Acai bowls are so refreshing in the summer, but making them at home can be a lot cheaper! (Makes 1 serving)  Ingredients 1 frozen packet of acai 1/4-1/2 frozen banana Milk or DF milk A few pieces of greens (optional) Handful of blueberries (optional) Nut butter (optional) Low-sugar granola (optional) Nuts or seeds (optional) Directions […]

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Zucchini Pizza Boats

By nourished / June 21, 2022 / 0 Comments

These zucchini pizzas are a delicious and familiar way to get in an extra serving of vegetables. They don’t take long to make, and they can be made in bulk to have for meal prep! Feel free to be as creative as you want with toppings! (Makes 2 servings)  Ingredients 2 medium zucchini  ½ cup […]

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Crunchy Almond Butter Chocolate Dates

By nourished / June 15, 2022 / 0 Comments

These almond butter chocolate covered dates are a perfect salty and sweet treat to have on hand! They are so good that they don’t even taste like a healthy alternative. In fact, they remind me of a candy bar! (Makes 3 servings)  Ingredients 6 pitted medjool dates 3 tablespoons almond butter (or any nut butter […]

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Air Fried Pears

By nourished / June 14, 2022 / 0 Comments

Our new favorite dessert 😍 (Makes 1 serving)  Ingredients 1 pear 2 tsps of maple syrup 2 tablespoons of rolled oats Lots of cinnamon Optional greek yogurt Directions Slice one pear in half and remove the core Cover each side of the pear with 1 teaspoon of maple syrup and cinnamon In a small bowl […]

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Crispy Sweet Potato Fries

By nourished / June 8, 2022 / 0 Comments

These sweet potato fries make a perfect summer side dish and require almost no prep work! Soaking the fries in cold water and tossing them in cornstarch before baking will help to ensure a crispy and crunchy exterior, you won’t even be able to tell the difference from typical ones you get at a restaurant! […]

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Summer Quinoa Salad

By nourished / June 6, 2022 / 0 Comments

This makes for the perfect side dish at a summer BBQ, or as a high protein plant based lunch! (Makes 2 servings)  Ingredients ½ cup of uncooked quinoa  ½ cup of edamame  ⅓ cup of corn ½ of a red bell pepper, chopped 1 handful of sliced almonds  Optional lemon juice, red wine vinegar and […]

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Peanut Butter Chocolate Oat Cups

By nourished / May 31, 2022 / 0 Comments

This salty and sweet treat is perfect to have on hand when your sweet tooth kicks in. It is super quick and easy to throw together, and I bet you already have all of the ingredients in your pantry! (Makes 6 servings) Ingredients 1 cup oats ½ cup peanut butter (or any nut butter or […]

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Banana Bread Blender Baked Oats

By nourished / May 26, 2022 / 0 Comments

Dessert for breakfast…who could say no to that? (Makes 1 serving) Ingredients ⅓ cup of rolled oats ⅓ cup of almond milk 1 egg ½ tsp of baking powder ½ tbsp of cocoa powder ½ a ripe banana Directions Preheat the oven to 350 degrees and spray a small oven safe dish  In a blender […]

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Post-Workout Berry Smoothie

By nourished / May 25, 2022 / 0 Comments

Getting in enough protein after a workout can be tough, but is SO crucial!! Try this post-workout smoothie to maximize your results and minimize recovery time. (Makes 2 smoothies) Ingredients 1½ cups frozen blueberries 1¼ cups milk of choice 1 cup frozen cauliflower ½ cup frozen raspberries ½ frozen banana 2 tablespoons almond butter Small handful of spinach .5 – 1 tablespoon maple syrup 1 tablespoon fresh lemon juice […]

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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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