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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.Β 

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.Β I plated up the following, and topped it all with a savory, tangy tahini sauce:
β—Ύbroccoli & carrot slaw (raw, but you can saute first if you prefer; I buy this pre-shredded)
β—Ύshredded chicken (from my meal prep stash)
β—ΎForbidden rice (yup, from meal prep; brown rice would work well, too)
β—Ύa 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.Β 

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, 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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Hit like if you use your favorite restaurant meals Hit like if you use your favorite restaurant meals for cooking & meal planning inspiration! πŸ™Œ #copycatcooking πŸ™Œ  Today I threw together a recreation of one of my favorite items from a local Italian restaurant @trattoria_san_pietro , garlicky shrimp & broccoli rabe (a.k.a. rapini) with sourdough toast.😍 (deets below)

To be honest, we usually just make a lot of things on repeat here to keep meal prep & planning easy. When we're feeling kind of bored it, I'll throw something new into the mix. We'll try out a new recipe, or copycat one of our dining out favorites.

Our copycats don't always come out exactly how we want πŸ€·β€β™€οΈ, but it's fun trying anyway. We always end up learning something new about a cooking technique or flavor profiles, which boosts our #kitchenskills in the long run.

How do you mix things up in the kitchen when you're feeling really bored of your usual meals? And what are some ways you've been able to level up your kitchen skills to make the whole meal planning and meal prep thing easier?

πŸ”₯Deets on my meal:πŸ”₯

πŸ‘‰ Inspiration struck when I saw some super fresh looking broccoli rabe at the supermarket.

πŸ‘‰Next, I hit up my freezer:
βœ”οΈThawed some pre-cooked shrimp.
βœ”οΈToasted some Trader Joe's multigrain sourdough I had stashed in the freezer. (You store unused bread in your freezer, too, right? πŸ™‚)

πŸ‘‰ Gave the rabe a rough chop, then a quick blanch (salted water). Immediately placed it in a bowl of ice water for about 2 minutes. (This stops the cooking process rapidly, retaining a bright green freshness to the veggie.)

πŸ‘‰ Sauteed a boatload of thinly sliced garlic and a pinch of crushed red pepper flakes over low heat in a large skillet. Added blanched rabe and a smidge of butter and heated for a few minutes, stirring occasionally. Seasoned with salt.

πŸ‘‰Plated it all and enjoyed! #nourished
#nutritiousisdelicious 

πŸ‘‰ Bitter foods like rabe can stimulate digestion and improve the absorption of nutrients. πŸŽ‰ Even if you don't fall in love at first bitter bite, your taste buds *will* grow to love bitter foods. Literally, over time the proteins in your saliva change and adapt in response to eating bitter foods, ultimately changing the taste ex
Hi, I'm Jen and I LOVE TO WALK. πŸ˜€ Do you? Don't Hi, I'm Jen and I LOVE TO WALK. πŸ˜€ Do you? Don't underestimate the power of a walk! Even if you only have ten minutes, it is *totally* worth your time. I know I sound ridiculously enthusiastic about walking πŸ˜€, but, you guys . . . walking daily can be life-changing! #everythingisconnected

Walking is a balm for the mind, body, & soul . . .

πŸ‘‰ Outdoor movement calms the nervous system and boosts creative thinking.

Here's how that's playing out for me:
βœ”οΈShuts down the hamster wheel of anxiety in my head over pandemic stress, parenting teens (#dearLord 😟), & general life stressors. 
βœ”οΈ Lets my mind wander freely, sometimes resulting in creative solutions to current problems and challenges I'm working on.
βœ”οΈ A short walk in the early evening is helping me relieve stress and unwind from the day. I'm leaning less on that evening glass of wine as #stressrelief ! Plus, no downsides or icky side effects to walking (not so true about the wine πŸ€·β€β™€οΈ).

πŸ‘‰ Exposure to outdoor, natural light can boost your Vitamin D levels. Vitamin D helps your body maintain healthy bone density, helps your immune system function well, and might even help ward off depression.
βœ”οΈ Yay! Potentially less risk of osteoporosis as I age. 
βœ”οΈ Helps my immune system kick colds & other viruses to the curb. πŸ’ͺ
βœ”οΈ Boosts my odds of getting through  winter without #seasonalaffectivedisorder 

πŸ‘‰ A brief walk after a meal can help regulate your blood sugar response. This is a great benefit for anyone, but especially for anyone who might be pre-diabetic or #diabetic.
βœ”οΈ My walking habit has helped me steer my health away from blood sugar issues. Walking, along with some tweaks in my way of eating, better sleep, and resistance training turned me away from becoming pre-diabetic.

So, yes, I am a major fan of walking! How about you?

❓What are some ways you could or have set yourself up to make getting out for a walk easier to do? 
❓Do you keep your walking shoes and outdoor gear in a handy spot? 
❓Do you schedule short walks into your daily plan, to help ensure they happen?
❓Do like to use walking to get in some much needed #alonetime, or do you like company when you walk and use it as a time to connect?
Maple Tahini Dressing/Dip 😍 Aiming to eat more Maple Tahini Dressing/Dip 😍 Aiming to eat more veggies this week? You'll have no problem getting yourself to hit your #veggiegoals if you're pairing them with this perfectly tangy-yet-sweet, smooth & creamy tahini dressing. Hit link in my bio @nourished.not.famished for the recipe!

Tahini (a.k.a. sesame seed butter) is a great plant-based fat to add into your rotation. It can be used in a million different dishes, so if you decide to take the plunge and buy a jar, I assure you that it will not go to waste. πŸ™Œ

In my house, we'll be using this as a dip to go with our usual veggie platter we prepare almost every week.

When the dinner hungries hit, and dinner isn't ready quite yet, I grab our veggie platter and dip out of the fridge. Everyone nibbles aways, takes the edge off their hunger as they await dinner AND, boom πŸ’₯ - everyone's just eaten a hearty serving of veggies. πŸŽ‰

What's your plan to hit your veggie goals this week? How are you setting up your Future Self to succeed with that? πŸ™Œ #letsdothis 

#mealplan #mealprep #shapethepath #tinyhabits #healthyhabits #simplenutrition #ditchthediet #omnivore #plantforward #plantfocused #veggies
πŸ˜† Truth, right? Let's be real, grocery shopping πŸ˜† Truth, right? Let's be real, grocery shopping isn't all that fun, but if you already have a clear plan in place *before* you shop, it feels a lot less overwhelming. And by "have a plan", I mean:
πŸ‘‰ Figure out *what* you (and your household?) are going to eat for meals in the coming days. Nope, it doesn't need to be perfect. 
(πŸŽ‰I've broken that down for you into 6 bite-sized steps to help you get it done.πŸ™‚ Hit link in bio @nourished.not.famished to see it now on my blog!)
πŸ‘‰Then, make your shopping list based on your plan. 

I promise you . . . if you start with a plan before shopping, you will probably end up spending less, eating better, and reducing #foodwaste .
#winning πŸ™ŒπŸ™Œ

❓So, what kind of grocery shopper are you? A planner? Just-wing-it? A little bit of both??

❓What's on your meal plan this week? 
❓How are you showing your Future Self (who *really* wants to make good choices) some love & support by planning ahead?

πŸ“· photo by Suzanna Kreiter of The Boston Globe

#mealplan #mealprep #groceries #groceryshopping #adulting #simplenutrition #feedingmyfamily #ditchthediet #healthyhabits #healthymom #healthymoms 
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