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Featured

Blueberry and Buckwheat Breakfast Bowl, gluten-free

By Jen

If you’re feeling a little bored with your breakfast lineup, this Blueberry Buckwheat Bowl is the perfect item to bring some excitement back to your morning.

Maybe you’re like me, and you love your oats, eggs, Greek yogurt, and other breakfast classics, but you’re looking for something new to shake things up. This breakfast bowl delivers all the comfort and flavor you want in a breakfast, and leaves you feeling satisfied and energized to make it through your morning.

What makes this a winner:

  • big on flavor, with a satisfying variety of textures, too!
  • colorful, polyphenol-rich fruit (blueberries, or use whatever fruit you like)
  • nourishing fats (toasted walnuts, and here’s why they’re so good for you!)
  • satiating protein (cottage cheese; I like to use Good Culture brand cottage cheese, not only for its amazing flavor, but also because it’s made with simple ingredients and is rich in probiotics.)
  • slow-acting, fiber-rich carbs (the buckwheat groats)

The basics about buckwheat

big bowl of buckwheat

Surprisingly, buckwheat is not a form of wheat, is not a grain, and IS gluten-free.

Buckwheat is actually the seed of a flowering plant, and is known as a “pseudocereal” even though it is typically consumed like a grain. It’s rich in fiber and minerals, and is a slow-acting carb.

What’s the big deal about “slow” carbs? They provide a more steady flow of energy to your body, they help maintain healthier insulin and blood sugar levels, and typically satisfy your hunger longer that more refined carbs do. You can learn more about slow carbs here.

tips to easily batch prep this breakfast bowl

  • When toasting the walnuts and buckwheat, make a much larger batch than necessary for this one bowl meal. Not only will you have plenty to make this meal multiple days in a row (yes, it’s that good!), but you’ll also have enough to add to other meals, too.
  • The toasted walnuts and buckwheat are a great topping for Greek yogurt, or add to a salad for some crunch (plus it also adds nourishing fats and/or carbs depending on your choice of adding walnuts, buckwheat, or both!).
  • Get a few containers ready, and load them up with this recipe. Create single-servings, and you’ll have a convenient breakfast item ready and waiting for you every morning! Need some reliable containers? Check out my favorites here: My favorite kitchen containers and tools

Toasting instructions:

  • To toast the walnuts: Heat oven to 350F. Layer a sheet pan with parchment. Spread out the walnuts in a single layer. Bake 8-10 minutes, checking frequently. Allow to cool before storing. Store in refrigerator to preserve the nutrients and taste of the nourishing fats in the nuts.
  • To toast the buckwheat: Heat a skillet to medium. Add buckwheat groats in a single layer, and stirring frequently, cook for approximately 5 minutes until slightly golden/brown-ish in color. Allow to cool before storing in refrigerator.
Print Recipe
Blueberry and Buckwheat Breakfast Bowl, gluten-free
Course Breakfast
Servings
bowl
Ingredients
  • 3/4 cup blueberries or other fruit of your choice
  • approx. 5 ounces cottage cheese (or 150g; roughly a single serving size as sold in the store)
  • 2 1/2 tablespoons toasted walnuts (see toasting instructions above)
  • 2 tablespoons toasted buckwheat groats (see toasting instructions above)
  • ground cinnamon and ground nutmeg
  • honey, to taste (optional)
Course Breakfast
Servings
bowl
Ingredients
  • 3/4 cup blueberries or other fruit of your choice
  • approx. 5 ounces cottage cheese (or 150g; roughly a single serving size as sold in the store)
  • 2 1/2 tablespoons toasted walnuts (see toasting instructions above)
  • 2 tablespoons toasted buckwheat groats (see toasting instructions above)
  • ground cinnamon and ground nutmeg
  • honey, to taste (optional)
Instructions
  1. Combine in a bowl the blueberries, cottage cheese, walnuts, and buckwheat. Sprinkle with cinnamon and nutmeg. Drizzle with honey if desired.

Filed Under: Featured, Recipes Tagged With: batch cooking, gluten-free

Quick-Pickled Cauliflower

By Jen

If you are looking to add more veggies to your plate, quick-pickled is a fun, easy method for preparing a big pile of veggies to enjoy all week long. Honestly, you can quick-pickle a wide variety of vegetables, but here I’m going to show you how I like to pickle a head of cauliflower.

It’s helpful to have an actual canning jar (that can tolerate high temp liquids) on hand like these 1.5 liter Weck jars and these easy, no-fuss lids so that you can pour the heated liquid directly into the jar, and store it in the fridge easily. No problem, though if you don’t have that. You can also use any pot you have on hand, and simply let the mixture cool before you pour it into your dish/jar of choice for storage.

Here are a couple of ways to enjoy this sweet, tangy, and crunchy side dish:

  • added to a pasta salad, like the one pictured below (an easy way to add plenty of tangy, acidic zip to your pasta salad AND boost the veggie content for a more balanced, fiber-rich pasta salad)
  • as a side to just about any meal – this one works with breakfast, lunch, or dinner!

make it your own

In my version of quick-pickled cauliflower, I’ve added flavor with the addition of mustard seeds and black peppercorns. Feel free to experiment with other spices if you like (ground or whole)! You could also add fresh herbs, dried herbs, garlic, or peeled and sliced fresh giner.

enoy it in a pasta salad

Easy, Veggie-Loaded Pasta and Grilled Turkey Kielbasa Salad (quick-pickled cauliflower included!)

Print Recipe
Quick-Pickled Cauliflower
Course Salads & Side Dishes
Servings
Ingredients
  • 1 small to medium head of cauliflower chopped into small, bite-sized pieces
  • 1 1/2 cups water
  • 1 1/2 cups cider vinegar
  • 4 tablespoons sugar (=1/4 cup)
  • 2 tablespoons kosher salt
  • 2 tablespoons mustard seeds
  • 1 teaspoon black peppercorns
Course Salads & Side Dishes
Servings
Ingredients
  • 1 small to medium head of cauliflower chopped into small, bite-sized pieces
  • 1 1/2 cups water
  • 1 1/2 cups cider vinegar
  • 4 tablespoons sugar (=1/4 cup)
  • 2 tablespoons kosher salt
  • 2 tablespoons mustard seeds
  • 1 teaspoon black peppercorns
Instructions
  1. Pack cauliflower in roomy jar* (I used a 1.5 liter Weck-brand jar). * NOTE: If you do not have an actual "canning" jar (which can tolerate hot liquids), use a large bowl or pot instead at this point. Later, after your mixture has cooled, you can pack it in any jar that fits.
  2. Combine vinegar, water, salt, sugar, and spices in pot and bring to simmer until salt and sugar dissolve.
  3. Pour immediately over cauliflower. Allow mixture to cool. Store in refrigerator. You can enjoy soon afterward, but the flavor really takes off and is more fully developed about 48 hours in. The pickled cauliflower will keep for a month in the fridge (though I am sure you will have eaten it all by then - too good to last!).

Filed Under: Featured, Recipes Tagged With: batch cooking, pickled, vegetables, veggies

Zucchini Fritters with Dipping Sauce, gluten-free

By Jen

stack ’em up and eat those veggies

Finally, you can hit your veggie goals!

The struggle is real. I get it.

You know you should be eating more veggies.

You know you should be feeding yourself and your household more veggies.

You actually like vegetables, but you feel like you’re working way too hard “selling” veggies to your kids/spouse/partner/roomie.

This veggie-loaded Zucchini Fritter recipe is your answer to delicious veggies that you and your household will actually be excited to eat! They’re easy to prepare, and any extras are perfect for a quick reheat & eat anytime later in the week. In my house, we enjoy these fritters at any meal of the day, or even for a snack.

Keep the shredding step quick and easy by using a food processor! This is the one I use in my kitchen, and I love it.

But wait, there’s more!

Yes, more veggies. . . you can make these fritters with a variety of different veggies! It doesn’t have to be zucchini. This means you can use up all of those forlorn veggies in your fridge that have been, ahem, patiently waiting for you to finally eat them.

Building a meal with fritters

When adding these to a meal, I typically plate them with some additional protein (i.e. poultry, eggs & egg white scramble, Greek yogurt, seafood, tempeh, etc.), and little bit more slow carb such as fruit or a starchy veggie like squash or sweet potato. The fritter itself is, of course, a good source of non-starchy veggies, but also contains some slow carb (from the chickpea flour), a lil’ bit of protein (from the chickpea flour and the egg), and nourishing fat (from the avocado oil and the egg).

This meal combination works well for my needs, but please do what works for YOU. Your individual needs with regard to protein, carbohydrates and fat may vary, which means you might choose to build your plate differently than mine.

  • Add to your dinner or lunch plate for a delicious, filling, satisfying boost of veggies.
  • Add to your breakfast plate to start your day with some veggies (we love them plated with Trader Joe’s maple breakfast sausage on the side, and some Fage Greek yogurt and fresh fruit).
  • They are easy to pack up for a portable, balanced snack.

And if you have a garden and you are STILL trying to use up the last of your zucchini from this growing season, this is your ace in the hole. Just keep doubling the recipe until you’ve used up your last zucchini. That’s what I do!

Here’s the quick & dirty on this easy recipe: (full recipe below)

what you need:

  • shredded zucchini
  • a few dried herbs, salt
  • some flour (I used chickpea flour, which is a slow-acting carb, and also happens to be gluten-free. Experiment with whatever kind of flour suits you, honestly. It’s all good.)
  • egg
  • oil

what you do:

  • Shred zucchini, salt it, let it sit for a bit, and then wring it out.
  • Mix dry ingredients.
  • Add whisked egg, zucchini, and dry ingredients to bowl and combine.
  • Heat little bit of oil in skillet, and pan-fry mixture by the spoonful for a few minutes on each side.
  • That’s it. If you want to get extra about it, you can make a quick dipping sauce, too.
Print Recipe
Gluten-free Zucchini Fritters with Dipping Sauce
Course Appetizers, Breakfast, Salads & Side Dishes, Snacks
Servings
Ingredients
Zucchini Fritter batter
  • 1 lb zucchini shredded and pressed dry by wrining gently in clean kitchen towel (Shred with food processor or box grater. One pound of zucchini equals about 4 cups grated zucchini; or 2 cups of salted and squeezed zucchini)
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 cup chickpea flour (Bob's Red Mill is my favorite.); Also known as besan flour, or experiment with flour of your choice
  • 1/2 tsp ½baking powder
  • 1 egg
  • 1 tsp kosher (or coarse) salt for grated zucchini
  • 1/4 tsp kosher (or coarse) salt to add to fritter mixture
  • ground black pepper
  • Avocado oil for pan frying
Dipping Sauce:
  • 1/2 cup Greek yogurt
  • ¼ avocado mashed (optional)
  • heavy splash of red wine vinegar or fresh lemon juice
  • salt and pepper, to taste
  • 1 garlic clove minced or pressed
  • salt and pepper
  • 1 garlic clove minced or pressed
Course Appetizers, Breakfast, Salads & Side Dishes, Snacks
Servings
Ingredients
Zucchini Fritter batter
  • 1 lb zucchini shredded and pressed dry by wrining gently in clean kitchen towel (Shred with food processor or box grater. One pound of zucchini equals about 4 cups grated zucchini; or 2 cups of salted and squeezed zucchini)
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 cup chickpea flour (Bob's Red Mill is my favorite.); Also known as besan flour, or experiment with flour of your choice
  • 1/2 tsp ½baking powder
  • 1 egg
  • 1 tsp kosher (or coarse) salt for grated zucchini
  • 1/4 tsp kosher (or coarse) salt to add to fritter mixture
  • ground black pepper
  • Avocado oil for pan frying
Dipping Sauce:
  • 1/2 cup Greek yogurt
  • ¼ avocado mashed (optional)
  • heavy splash of red wine vinegar or fresh lemon juice
  • salt and pepper, to taste
  • 1 garlic clove minced or pressed
  • salt and pepper
  • 1 garlic clove minced or pressed
Instructions
  1. In a large bowl, combine shredded zucchini with 1 teaspoon kosher (or coarse) salt. Set aside for ten minutes.
  2. Wring out shredded zucchini by bundling it in a clean kitchen towel or cheesecloth and gently squeezing OR by pressing in a colander. Do not skip this step! This ensures the perfect texture fritters (instead of watery, soup-y batter that won't cook properly).
  3. Combine zucchini with remaining fritter ingredients.
  4. In a large, heavy skillet, heat oil over medium high heat (until gently shimmering). Plop batter by spoonful into heated oil. Gently smooth flat with spoon. Optional (but highly recommended): Place a spatter guard over the pan.
  5. Cook 3-4 minutes each side. (Reduce heat to medium as needed.)
  6. Place on a paper-towel lined plate or platter to cool slightly before serving.
  7. Optional: Combine dipping sauce ingredients. Serve on side, for dipping or drizzling.

Filed Under: Featured, Recipes Tagged With: gluten free, gluten-free, plant-forward, vegetables, veggies, zucchini

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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 or restriction. I like to keep healthy changes simple, and grounded in a real-life approach (the secret to making it stick!).  Find out about more about me here, and how you can work with me!

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🍋 Greek-inspired Shrimp Bowls! Ready for someth 🍋 Greek-inspired Shrimp Bowls! Ready for something fresh, citrus-y, crisp, and cool? 🌞 Lemon, feta, and dill bring a bright, herb-y tang to this nourishing and tasty lunch (or dinner). Hit save to make this one soon!

When life gets busy, it's easy to let meals go by the wayside. Keep your energy levels up and your mental focus dialed in by packing your plate with foods that *satisfy* and boost your energy: 
protein, healthy fats, veggies (and/or fruits) and slow-acting starchy carbs. 

Quick and easy gets the job done! This lunch (or dinner) is mostly a no-cook meal, except for the starchy side (which came from my meal prep - see deets below). .
#whatsonmyplate (each serving)
➡️ thawed pre-cooked shrimp
➡️ about a half cup chickpeas
➡️ cucumbers and cherry tomatoes
➡️ about 2 tbsps feta
➡️ 1 tbsp EVOO
➡️ about 2 tbsp chopped fresh dill
➡️ fresh lemon juice, salt & pepper, and a dash of za'atar spice
➡️ about a half cup (already cooked) quinoa (hiding underneath)
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#fastfood #balancedplate #powerplate #poweryourplate #poweryourlife #simplenutrition #nourished #lunch #whatsfordinner #nourishednotfamished #ditchthediet #protein #fat #carbs #slowcarbs #recipe #mealprep #honoryourhunger #batchcooking 
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So, you're feeling motivated to make some healthy So, you're feeling motivated to make some healthy changes. Yay, You! 🎉👏👏👏 The secret to making it all happen is . . . there is no secret. The unsexy truth is real change happens (and sticks!) through long-term consistency with the basics.

Nope, the Six-Week Shred plan isn't the magic bullet some huckster is trying to tell you it is. 

It's all about practicing the basics, with a focus on *making them happen in a way that works for you today, this week, this month*. 

And knowing that "what works right now" will change over time.

That's where the Practice Mindset helps! 👇
1️⃣ Practice a small change for a set period of time.
2️⃣ Next, pause and reflect: How did it go? What worked, what didn't, and why?
3️⃣ Proceed if it's working, or Pivot if needed (tweak the change to better fit your life).

Those unsexy basics to practice?
👉Eat more whole (or minimally refined) foods,.and less of the highly refined stuff. (Notice that I didn't say "none"?)
👉Balance your plate at meals with protein, healthy fats, and carbs. Keep it colorful, with plenty of plants in the mix.
👉 Sleep, rest, recover.
👉 Do what you can to manage stress.
👉 Move your body daily (walking is great!). Build your strength. #makesomemuscle
👉 Spend some time doing fun things that help you connect with yourself. #selfcare
👉 Get outdoors. Natural light, Vitamin D, fresh air, and nature are key. (You are a living thing, remember? 😉)
👉 Connect with people and experiences that nourish you.

Hit up my blog (link in bio @nourished.not.famished ) for ideas, tips, and resources to help you get cracking on practicing those unsexy basics. 😘

Which of these basics is your practice priority right now? How's it going?
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#makeitstick #tinyhabits #healthyhabits #practicenotperfection #nourishednotfamished #skillpower NOT #willpower
#changeskills #eatingskills #kitchenskills #balancedplate #simplenutrition #movement #sleep #stressrelief #ditchthediet  #resistancetraining #strength #metabolichealth #fitover40 #fitover50
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Reminder📣. . . these un-sexy, SIMPLE basics ge Reminder📣. . .  these un-sexy, SIMPLE basics get the job done! Not just during the holidays, but *all year long*. And simple is just what you need right now, isn't it?

Why do they work? 
👉 Because all of these habits focus on *giving yourself what you need to thrive*. 🌱 

I invite you to try this:
👉Spend a few months TRULY practicing these simple habits most of the time. Start with just one, or a few (✨Start small, and add as you feel ready.✨)
👉TIP: Sleep is a great one to start with, because it's the foundation that holds up everything else. 

As you practice these habits, pause and observe:
🤔How do I feel? 
🤔How am I performing, physically and mentally? 
🤔How is my energy?
🤔How do my clothes fit?
🤔How have my longer-term health indicators like blood pressure, cholesterol levels, and blood glucose levels changed?

If you truly desire healthy changes that
✔️feel sustainable
✔️ yield results
✔️ and STICK,
stop relying on willpower!

🌟Focus your efforts on *meeting your needs*, rather than restricting and depriving.🌟
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Stay in a groove with these habits this month, and you might just discover come January 1st that you feel ready to tackle the new year, no over-the-top diet and intense workout plans necessary! 

👉By then, you'll have already established the habits you need that let your biology work for you for optimal wellness, instead of relying so heavily on willpower.👈

Who's with me?! Will you be KISS-ing your way through the holiday season?? 

#mistletoe #healthyhabits #nourishednotfamished #tinyhabits #atomichabits #wellness #healthy #balancedplate #sleep #stressrelief #circadianrhythm #movement #everythingisconnected #holidays #december #protein #veggies #christmas #nourished #honoryourhunger #ditchthediet #fitover40 #fitover50
The most delicious form of self care: meal prep. 💕 (See stories for deets on this Turmeric Pepper Chicken & Asparagus!) 

During this busy holiday season, your needs often end up on the back burner. 
Which can leave you feeling hangry, exhausted, and ravenous by the end of the day. 
(You know, that feeling when you walk in the door and dive head-first into the bag of chips? #beentheredonethat 🤷‍♀️)

Packing up a few nourishing lunches is a surefire way to boost your midday energy during the week, and leaves you feeling *satisfied* at lunchtime. 

👉 You don't have to make fancy, fussy recipes.
👉 Instead, keep it simple & balanced by packing a lunch container of some protein, fat, carbs, and veggies and/or fruit. Leftover dinner is a great shortcut! 
👉 If takeout is part of your lunch plan, be strategic about ordering meals that will actually nourish you (yup, that means protein, fat, carbs, and veggies and/or fruit).

Is lunch a pain point for you, too?

Would you love the convenience of having it all ready ahead of time?

✨For lunch ideas 
and my top picks for leakproof lunch containers, 
check out my website at link in my bio @nourished.not.famished ✨

Head to "My Favorite Things" section of my site for my top container picks! 

#lunch #whatsforlunch #realfoodfastfood #mealprep #balancedplate #simplenutrition #ditchthediet #tinyhabits
#healthyhabits #poweryourlife #eatingskills #kitchenskills #plantforward #omnivore #fitover40 #fitover50 
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