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dried thyme

How to Make Vegan Tempeh Crumbles or Cubes

By Jen

Tempeh is a super versatile, plant-based protein, with a firm texture that provides a satisfying “chew” to your meal. It has a mild, slightly earthy, nutty flavor, but takes on the flavor of whatever spices, sauces, and condiments you add to it.

What is tempeh, anyway?

Tempeh is essetially cooked and slighlty fermented soybeans which have been pressed into a cake-like block form. You can often find this high-protein plant food in many supermarkets, typically stocked near the produce, alongside tofu.

If you are new to adding plant-proteins to your weekly menu, tempeh is a great place to start. It’s easy to prepare, and its almost firm, meat-like chew will satisfy even the most hesitant of meat eaters.

Got chronic inflammation? Tempeh can help!

A 2021 clinical study has demonstrated that diets rich in fermented foods like tempeh increase the diversity of your gut microbes (yay for gut health!) and also decrease signs of molecular inflammation. In this “stunning finding”:

. . . four types of immune cells showed less activation in the fermented-food group. The levels of 19 inflammatory proteins measured in blood samples also decreased. One of these proteins, interleukin 6, has been linked to conditions such as rheumatoid arthritis, Type 2 diabetes and chronic stress.

STUDY SUMMARY: Stanford researchers discover that a 10-week diet high in fermented foods boosts microbiome diversity and improves immune responses.

prep tip

The first step in preparing the tempeh is a brief simmer (as described in recipe instructions below). Do not skip this step, as it helps remove any potential bitter taste, and it also helps the tempeh take on the flavors of your addtional ingredients more easily.

Here are just a few ideas for adding tempeh to your meals:

  • Tucked into a burrito or breakfast burrito
  • Added to a salad (for a heartier, more filling and protein-rich salad)
  • In a bowl meal with roasted veggies and a starch (like potato, sweet potato, quinoa, rice, etc.)
  • in a skillet breakfast-hash-inspired meal (with sauteed diced sweet potato, greens, red onion, and top with with a fried egg)
  • Over shredded veggies and noodles, drizzled with peanut sauce
  • In a stir fry
  • In chili
Use whatever shape you prefer – cubes, crumbles, etc.

Print Recipe
Vegan Tempeh Crumbles or Cubes
Course Main Dishes
Servings
servings
Ingredients
  • 1 8-ounce block of tempeh, cut into 4 large, equal pieces (FYI, soybean-based tempeh is typically higher in protein than purely grain-based ones)
  • 2 teaspoons avocado oil or extra virgin olive oil
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried sage
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon paprika
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup plus 1 teaspoon soy sauce or tamari
  • 2 cloves garlic gently pressed
Course Main Dishes
Servings
servings
Ingredients
  • 1 8-ounce block of tempeh, cut into 4 large, equal pieces (FYI, soybean-based tempeh is typically higher in protein than purely grain-based ones)
  • 2 teaspoons avocado oil or extra virgin olive oil
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried sage
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon paprika
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup plus 1 teaspoon soy sauce or tamari
  • 2 cloves garlic gently pressed
Instructions
  1. Combine the spice ingredients (thyme, sage, oregano, smoked paprika, paprika, freshly ground black pepper) and set aside.
  2. Add water to a medium pot to about ⅓ full, and add ¼ cup of soy sauce and the pressed garlic. Bring to a simmer.
  3. Add the tempeh chunks. Simmer for 20 minutes.
  4. Drain the tempeh, and discard the garlic cloves (or save to use in something else if you’d like!). Gently pat tempeh dry.
  5. After tempeh has cooled, cut into smaller, bite-sized chunks OR crumble into smaller pieces. Toss with spice mixture.
  6. In a large skillet (I like to use nonstick for this recipe), heat the oil over medium heat. Add the seasoned tempeh, and cook for about 7-8 minutes, stirring often until it’s lightly browned. Add extra oil as needed.
  7. Add the teaspoon of soy sauce, stir gently, and remove skillet from heat.

Filed Under: Recipes Tagged With: batch cooking, meal prep, plant-based, protein, vegan, vegetarian

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

Muffin-Tin Turkey Breakfast Sausage and Grain-Free Waffles

By Jen

Cook once, breakfast like a champ all week long

Nothing goes so perfectly with waffles* or pancakes than a tasty, protein-rich sausage patty, right? Most store-bought options for breakfast sausage are full of junk you really don’t want to be putting into your body (just take a gander at that mile-long ingredient list on the side of the box), but, fortunately, it’s easy-peasy to make your own with ingredients  you can recognize. This recipe is easy to double, which means it is a great staple recipe to keep on your meal prep rotation. These patties are a great addition to breakfast, to help ensure that you are starting your day with satiating, fueling protein! 

You have two options for making these patties – the muffin-tin method or pan-fried in a skillet. I prefer the muffin-tin method, as it makes for much easier clean up all around, especially with the silicone muffin pans I’ve been using lately (brand: Trudeau Maison, I found them at Target). 

*This grain-free, gluten-free waffle recipe is made with chickpea flour, and can be found in the book Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently by David Ludwig, M.D. It’s an amazing book that totally lives up to its title, and is backed by solid science. It’s full of great info, recipes, and meal plans. You can check out the original recipe here, along with a helpful video tutorial. Tip: Though the recipe directions state to separate the eggs (yolks and whites), I usually just add the eggs in whole, and it works fine. #Healthymadeeasy, right?

turkey sausage patties with gingerbread-spiced grain-free waffles, cinnamon apples, and dollop of whipped cream

Print Recipe
Muffin-Tin Turkey Breakfast Sausage
Course Breakfast, Main Dishes
Servings
Ingredients
  • 1 lb ground turkey
  • 1/2 - 1 tsp salt (depends on how salty turkey is already)
  • 1/4 tsp dried marjoram
  • 1/4 tsp dried thyme
  • 1 tsp ground sage
  • 1/8 tsp ground red pepper optional
  • avocado oil or high oleic safflower oil (for pan-fry method only)
Course Breakfast, Main Dishes
Servings
Ingredients
  • 1 lb ground turkey
  • 1/2 - 1 tsp salt (depends on how salty turkey is already)
  • 1/4 tsp dried marjoram
  • 1/4 tsp dried thyme
  • 1 tsp ground sage
  • 1/8 tsp ground red pepper optional
  • avocado oil or high oleic safflower oil (for pan-fry method only)
Instructions
  1. Combine the spices and salt, and add to 1lb of ground turkey. Add the spice mixture a little bit at a time so it blends evenly.
  2. Muffin-tin method: Preheat oven to 350 degrees F. In a standard size muffin tin, fill all twelve wells about halfway each. I like to use an ice cream/batter scoop to make this go more quickly. Bake for approximately 20-22 minutes, or until the patties reach an internal temperature of 165F.
  3. Pan-fry method: Form into small patties, then pan fry them over low-medium heat in an ovenproof skillet in a little bit of oil to brown them (I used avocado oil). To ensure they are cooked all the way through, finish them in the oven for a few minutes at 350F, until they reach an internal temp of 165F.

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

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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