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Sauce/Dressing/Spices

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 also perfectly tenderizes your chicken. No big deal, though if you don’t get to applying the roast rub until just prior to cooking. Your chicken is still going to come out of the oven smelling like Sunday-dinner-heaven.

My number one use of this spice blend is on bone-in, skin on chicken breasts, roasted in the oven. I typically roast enough chicken for that night’s meal, plus throw some extra on the baking sheet to ensure plenty of extra to use in meals for several days. The extra chicken is perfect to add to a bowl meal, a salad, tucked into a soft tortilla with taco spices, or chopped up for classic chicken salad.

This recipe yields enough to last you a while. Simply use what you need today, and then store the extra in your spice drawer.

  • spice blend, ready and waiting
  • roast chicken breasts with “roast rub”
Print Recipe
Roasted Chicken Spice Blend
bowl of spices for chicken rub
Course Sauce/Dressing/Spices
Servings
cup
Ingredients
  • 3 tablespoons salt (kosher; if using table salt, use a little less)
  • 2 tablespoons paprika
  • 1 tablespoon onion powder
  • 1 1/2 teaspoons cayenne pepper/ground red pepper
  • 1 tablespoon dried thyme
  • 2 teaspoons garlic powder
  • 1 teaspoon ground rosemary
Course Sauce/Dressing/Spices
Servings
cup
Ingredients
  • 3 tablespoons salt (kosher; if using table salt, use a little less)
  • 2 tablespoons paprika
  • 1 tablespoon onion powder
  • 1 1/2 teaspoons cayenne pepper/ground red pepper
  • 1 tablespoon dried thyme
  • 2 teaspoons garlic powder
  • 1 teaspoon ground rosemary
bowl of spices for chicken rub
Instructions
  1. Combine all ingredients. Store in a tightly sealed jar.

Filed Under: Recipes Tagged With: chicken, roast, spices

Maple Tahini Dressing

By Jen

Tangy, creamy, and a hint of sweetness – this simple, easy dressing hits all the right notes. It’s just rich enough to pair well with the spartan crunch of cabbage and crisp apples (like in this Apple & Cabbage Slaw). It’s delicious over roasted chicken or roasted squash, as a salad dressing, or even as a dip for veggies. Honestly, I keep inventing ways to use this dressing over and over again, as it is definitely one of my favorites. Please leave me a comment and let me know all of the ways you’re enjoying this dressing!

The prep for this sauce is so simple that I encourage you to outsource the task to anyone who might be able to help you in the kitchen – your kids? spouse? significant other? roommate? Let your assistants lighten your load in the kitchen whenever possible!

Apple & Cabbage Slaw with Maple Tahini Dressing

Print Recipe
Maple Tahini Dressing
Course Sauce/Dressing/Spices
Servings
cups
Ingredients
  • 1 tablespoon apple cider vinegar
  • juice of a half lemon
  • 2 tablespoons maple syrup
  • 1 tablespoon soy sauce or tamari
  • 1/2 cup tahini
  • 2-3 tablespoons water (thin to desired consistency)
Course Sauce/Dressing/Spices
Servings
cups
Ingredients
  • 1 tablespoon apple cider vinegar
  • juice of a half lemon
  • 2 tablespoons maple syrup
  • 1 tablespoon soy sauce or tamari
  • 1/2 cup tahini
  • 2-3 tablespoons water (thin to desired consistency)
Instructions
  1. Combine ingredients in a medium jar or bowl, and whisk to combine.

Filed Under: Recipes Tagged With: gluten-free, vegan

Gingerbread Spice Blend

By Jen

When December 1st rolls around, I suddenly find myself craving anything and everything related to gingerbread. That’s exactly why I always kick off the holiday season by making a batch of this gingerbread spice blend! Looking for some holiday spirit? Add a dash of gingerbread spice, and you’ll suddenly find yourself fa-la-la-la-ing and jingle-bell-rocking all day long. It’s powerful stuff, this gingerbread spice. Don’t say I didn’t warn you.

I use this blend when making my Gingerbread Spice Energy Bites with Collagen, I sprinkle it on my overnight steel-cut oats, and I’ve even been known to add a little bit to my coffee. I’m sure there are a million other festive ways to enjoy this spice blend – I’d love to know how you plan to use it!


Print Recipe


Gingerbread Spice Blend

Course Sauce/Dressing/Spices

Servings


Ingredients
  • 2 tablespoons ground cinnamon
  • 2 tablespoons ground ginger
  • 2 tablespoons allspice
  • 1 tablespoon ground nutmeg
  • 1/2 tablespoon ground cloves

Course Sauce/Dressing/Spices

Servings


Ingredients
  • 2 tablespoons ground cinnamon
  • 2 tablespoons ground ginger
  • 2 tablespoons allspice
  • 1 tablespoon ground nutmeg
  • 1/2 tablespoon ground cloves


Instructions
  1. Combine all ingredients in an air-tight glass jar.

Filed Under: Recipes Tagged With: christmas, holidays

Taco Seasoning

By Jen

Keep things real on Taco Tuesday! Instead of store-bought taco seasoning packets that are full of mysterious, junky ingredients, try making your own using real, recognizable ingredients. It truly is quick and easy-peasy. I make it with spices that I always have on hand, so there’s no need to run to the store for a packet when taco cravings strike.

KITCHEN TIP: I keep a copy of this recipe and the recipes for my other go-to spice blends in my spice drawer. When I need to make a new batch, I don’t have to waste time hunting for the recipe. And I usually have my kids (a.k.a. kitchen minions!) make the blend. 

Print Recipe
Taco Seasoning
Course Sauce/Dressing/Spices
Cuisine Mexican
Servings
(enough to season one pound of ground beef/turkey)
Ingredients
  • 1 tsp salt (use a little less if meat is already salted)
  • 1 tsp chili powder
  • 1/2 tsp dried red pepper/cayenne
  • 1/2 tsp dried minced garlic or garlic powder
  • 1/2 tsp ground cumin
  • 1/4 tsp dried oregano
Course Sauce/Dressing/Spices
Cuisine Mexican
Servings
(enough to season one pound of ground beef/turkey)
Ingredients
  • 1 tsp salt (use a little less if meat is already salted)
  • 1 tsp chili powder
  • 1/2 tsp dried red pepper/cayenne
  • 1/2 tsp dried minced garlic or garlic powder
  • 1/2 tsp ground cumin
  • 1/4 tsp dried oregano

 

Filed Under: Recipes Tagged With: spices, tacos

Tangy Tahini Sauce

By Jen

There’s a reason McDonald’s has always called their Big Mac sauce “special sauce”. Seriously, in my book, any sauce is special! Sauce transforms plain ingredients (in this case, humble leftovers) into a delicious meal in two seconds flat, like this super quick dinner of Chicken and Broccoli Slaw with Tahini Sauce.

Real food can most definitely be fast food! And by the end of a busy weekday, quick & easy cooking is exactly what I need. I plated up the following, and topped it all with a savory, tangy tahini sauce:
◾broccoli & carrot slaw (raw, but you can saute first if you prefer; I buy this pre-shredded)
◾shredded chicken (from my meal prep stash)
◾Forbidden rice (yup, from meal prep; brown rice would work well, too)
◾a little bit of French lentils (using up the last of meal prep)

 

This is one of our go-to sauces in our house we use to elevate all sorts of basic batch-cooked protein, veggies, and slow carbs into a special meal.


Print Recipe
Tangy Tahini Sauce
Course Sauce/Dressing/Spices
Servings
cups (approximately)
Ingredients
  • 1/4 cup avocado oil or high oleic safflower oil
  • 1/4 cup tahini (ground sesame seeds)
  • 1/4 cup soy sauce (or tamari or coconut aminos)
  • 1/4 cup warm water
  • 2 tbsp apple cider vinegar
  • 2-3 cloves chopped garlic
  • 1 tsp chile oil or a squirt of sriracha sauce
  • 2 tbsp dark toasted sesame oil
Course Sauce/Dressing/Spices
Servings
cups (approximately)
Ingredients
  • 1/4 cup avocado oil or high oleic safflower oil
  • 1/4 cup tahini (ground sesame seeds)
  • 1/4 cup soy sauce (or tamari or coconut aminos)
  • 1/4 cup warm water
  • 2 tbsp apple cider vinegar
  • 2-3 cloves chopped garlic
  • 1 tsp chile oil or a squirt of sriracha sauce
  • 2 tbsp dark toasted sesame oil
Instructions
  1. Put all ingredients into blender & mix well. 

Filed Under: Recipes Tagged With: quick, tahini

Greek Spice Blend

By Jen

One of the easiest ways to feed a crowd, whether that be your family or if you’re simply entertaining is to go buffet-style. Think taco bar, chili bar, or these Greek Chicken Mediterranean Bowls. Grilled veggies like eggplant and zucchini, chickpeas, feta, tomatoes, rice/quinoa, cucumbers, fresh herbs like mint and oregano, and tangy Greek dressing are the perfect DIY base for grilled Greek-spiced chicken. Mix up a batch of this Greek Spice Blend, and you’ll be ready for a quick weeknight dinner or for a weekend of entertaining, with plenty leftover for future meals and meal prep.

 

Print Recipe
Greek Spice Blend
Course Sauce/Dressing/Spices
Cuisine Greek
Servings
Ingredients
  • 1 teaspooon dried thyme
  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • 2 teaspoons salt
  • 1 teaspoon ground black pepper
  • 2 teaspoons dried parsley flakes
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground nutmeg
Course Sauce/Dressing/Spices
Cuisine Greek
Servings
Ingredients
  • 1 teaspooon dried thyme
  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • 2 teaspoons salt
  • 1 teaspoon ground black pepper
  • 2 teaspoons dried parsley flakes
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground nutmeg
Instructions
  1. Combine all ingredients and store in an airtight glass jar.

Filed Under: Recipes

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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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