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Healthy Made Easy: Simple, Nourishing Solutions to Healthy Eating and Living

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roasted squash on sheet pan

Rosemary Roasted Butternut Squash

Meal Planning in 6 Bite-Sized Steps

Six Simple Steps to Stop Restricting and Start Thriving

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The Latest

Rosemary Roasted Butternut Squash

By Jen

roasted squash on sheet pan

The perfect balance of savory and sweet, Rosemary Roasted Butternut squash is a cinch to make and is a perfect, versatile batch-cooking item to have on hand to add to meals all week long. Butternut squash is a colorful, starchy vegetable, which means it is not only super-fueling, but also loaded with plenty of vitamins, minerals, fiber, and antioxidants. Ways to enjoy this easy recipe: As a colorful, veggie addition to any basic meal, especially delicious with roasted chicken, turkey, or porkAdd to a comforting, nourishing bowl meal, along with other veggies, protein of your choice (for example, egg, tofu, tempeh, poultry, pork, beef, or lamb, etc.). Drizzle bowl with a delicious ...

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Meal Planning in 6 Bite-Sized Steps

By Jen

I feel your pain! Meal planning and prep can sound like a daunting process, and I used to believe that it was an overwhelming, all-or-nothing monster of a task. Not true, I assure you! And you don’t have to have it all figured out to start a weekly routine that works for you. Do you…

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10 Real Food Snack Ideas

By Jen

Real food snacks are fueling, tasty, and satisfying! It’s hard to say that about most of the junk that’s sold as quick-grab snacks. Picture those impulse-buy snack options stacked by the register in just about every store. Yeah, you know exactly what I’m talking about. You know that hangry moment when you’re stuck roaming the…

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Simple Roasted Chicken Breasts

By Jen

Basic, easy, yet simply amazing Sometimes going the basic route can yield the most stunning results. Like the classic “little black dress”. Or like this simply seasoned roasted chicken. This straighforward, easy-peasy recipe will help you churn out reliably tender, juicy, delicious chicken breasts every time. This roasted chicken is the perfect anchor for a…

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bowl of spices for chicken rub

Roasted Chicken Spice Blend

By Jen

A.K.A. “Roast Rub” Whatever kind of chicken you’re roasting – whole, breasts, thighs – this spice blend is the perfect addition for that classic roasted chicken flavor profile. I refer to it as “roast rub”, and usually season the chicken with it a few hours ahead of time, if possible. This heightens the flavor, and…

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Instant Pot Chicken Broth

By Jen

I’ve got nothing against using store-bought chicken broth, but sometimes it’s just too easy to make this homemade version instead (and cheaper than store-bought, too!). And nothing compares to the delicious and complex flavor of homemade broth. I will warn you . . . your taste buds will find it hard to go back to…

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Six Simple Steps to Stop Restricting and Start Thriving

By Jen

Are you ready to ditch the binge and restrict cycle? Let’s bust some myths, and drop some truth bombs about what really works to ditch that torturous diet cycle (that doesn’t work anyway!). Instead, live a life of sustainable habits that actually help you thrive. I get it. I’ve been there. I used to make…

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About Me:

Hi, I’m Jen, and welcome to Nourished Not Famished. Here you’ll find recipes, meal ideas, and wellness tips to thrive without deprivation, restriction, or calorie counting. Nourish yourself and your loved ones with the pleasures of eating real, whole foods, using familiar, easy-to-find ingredients and without spending endless hours in the kitchen. Β Find out about more about me here.

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Beating the midweek slump with these easy taco bow Beating the midweek slump with these easy taco bowls.πŸ˜πŸŽ‰ These bowls are a great example of #simplenutrition - that eating for health can be (and ideally should be):
βœ”οΈ delicious
βœ”οΈ satisfying
βœ”οΈ easy, unfussy
βœ”οΈ flexible (especially key when you're getting meals on the table for an entire household)

This meal is a balance of protein, fat, and carbs, and includes plenty of colorful, fiber-rich plant-y foods and vegetables. #balancedplate

It came together easily because I incorporated leftovers and batch-cooked foods. Lazy #mealprep for the win! πŸŽ‰

Check out my stories for all the details, but here's the gist:

πŸ‘‰ ground turkey (and leftover diced onion and pepper) cooked in taco spices
πŸ‘‰ creamy buttermilk red cabbage slaw
πŸ‘‰ light red kidney beans (from freezer batch-cooking stash)
πŸ‘‰ fresh cilantro and a squeeze of lime #zing
πŸ‘‰ Trader Joe's quinoa chips crumbled on top for some satisfying #crunchfactor (because a variety of textures in a meal really satisfies! #kitchenskills)

#ditchthediet #honoryourhunger #nutritiousisdelicious #nourishednotfamished
#eatingskills #tinyhabits #behaviorchange #juststart #practicenotperfection #mealprep #mealplan #recipe #tacos #plantforward #macrobowl #feedingmyfamily 
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Cheers to trying new things.πŸŽ‰ What new things a Cheers to trying new things.πŸŽ‰ What new things are you trying this weekend? #growthandchange 
I cooked some #wholegrain teff this morning, and topped it with banana, toasted walnuts, Greek yogurt, honey, cloves, nutmeg, and cinnamon. Pretty tasty!

not pictured: some turkey bacon in the side 😍

I am going to continue to experiment with different cooking methods with this grain, and see what the fam and I like best.πŸ™‚

#teff  #wholegrainssamplingday #intactgrain #slowcarbs #gi #balancedplate #homecooking #recipe #kitchenskills #weekend #realfoodmadesimple #flavorfirst  #nutritiousisdelicious #carbs #protein #fat 
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If you're looking to ditch the nutrition overwhelm If you're looking to ditch the nutrition overwhelm, give a #balancedplate approach a try. It's an easy way to adopt a way-of-eating that helps you:

βœ”οΈ meet your energy and nutrient needs to keep you feeling energized from one meal to the next, and also serve your longer-term health goals (no obsessive tracking or counting necessary!)
βœ”οΈ build satisfying meals that taste good *to you* #youdoyou
βœ”οΈ And it frees up your energy and headspace to *enjoy* eating your meals (instead of stressing over them).

Think you'll give it a try?
πŸ‘‰ start with foods you actually enjoy eating
πŸ‘‰ aim to include protein, a slow-acting fiber-rich carb, plenty of veggies, and some healthy fats in your meal
πŸ‘‰ aim for non-starchy veggies to equal about 2x amount of your carb (Don't be rigid about it.)
πŸ‘‰ No, you don't have to eat a balanced plate 100% of the time. That's unrealistic, and unnecessary. #thatslife
πŸ‘‰ Savor the meal, enjoy the experience. Put down your fork now and then between bites, and take a few breaths. This not only enhances the experience, but also helps you be more in tune with your hunger and fullness cues. 

❓
Have you tried this approach?
If you have, how did you make it work for you?
What did "flexibility" look like for you?

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If you haven't tried this before, do you think this could help simplify mealtime and nutrition for you? 

🌟Check out my stories highlights ("Make Healthy Changes Stick") for all the details on the balanced plate lunch in my pic! πŸ“·

#eatingskills #simplenutrition #honoryourhunger #ditchthediet #veggies #protein #fat #carbs #slowcarbs #nourished #nourishednotfamished 
#healthy #healthyhabits #ilovefood #healthymadeeasier 
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I'm here for the basics *that work*. How 'bout you I'm here for the basics *that work*. How 'bout you??

Sounds too simple to be true, but the basics *do* work. 

❓
πŸ‘‰ Which basic are you already dialed into?
πŸ‘‰ Which basic are you working on?
πŸ‘‰ Which basic could you use some support and coaching with?

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πŸ‘‰ 'Fess up: which ones on the left side have you tried? 

Me?
βœ”οΈ I am pretty dialed into the food basics, and a balanced plate that works for me. (FYI, didn't happen overnight!)
βœ”οΈ I love to walk, and do it almost daily. I do resistance training regularly.

πŸ€·β€β™€οΈ I'm working on chilling out at mealtime and slowing down. #eatingskills

πŸ€·β€β™€οΈ I'm a work in progress on sleep. Slowly improving. 

πŸ€¦β€β™€οΈMy quick-fix fail?  I tried ignoring my hunger cues. Epically backfired.

Which basics are you embracing? 
Which #quickfix strategies have you ditched for good, and why?

#basics #everythingisconnected #nourished #nourishednotfamished #honoryourhunger
#realfood #sleep #recovery #movement #strengthtraining #resistancetraining #walking #moveyourDNA #stressrelief #exhale #breathwork #circadianrhythm
#circadianhealth #ditchthediet #behaviorchange #behaviordesign #tinyhabits 
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