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garlic powder

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

Sheet Pan Chicken Fajitas

By Jen

Let’s be honest. Who wants to slave away in the kitchen at dinnertime every night? Nobody! That’s why I love these Sheet Pan Chicken Fajitas. They are so easy to make, it barely counts as cooking, for reals. It’s the perfect meal to feed a crowd, whether that’s just the fam, or if you’re doing some entertaining. It’s easy to double, or even triple, and you can serve it with a variety of sides to meet everyone’s taste and dietary preferences. My kids love to have these with tortillas, while I like to stick with a slow-burning carb like black beans. Roasted sweet potatoes are great with this, too. It would also work on rice or even cauliflower rice for those who need to avoid legumes and grains.

Serve with avocado, sour cream, and cilantro, and I guarantee that all of your fajita dreams will come true.

Sheet Pan Chicken Fajitas, served bowl style

Here are a few tips to make this dinner even easier . . .

JUMP START

Here are some ways to jump start your prep ahead of time, which will make this dinner come together even more quickly.

  • Mix fajita spices and oil ahead of time. Even better, have one of your kids or your spouse do this step for you! Outsourcing is key for successful meal prep.
  • Slice chicken and place in a container or ziplock back with the spices and oil and store in the refrigerator. This can be done a couple of days in advance.
  • Prep the beans and rice on your meal prep day at the beginning of the week.

If you follow these jump start steps, all you need to do the evening you cook this meal is slice up the onions and peppers, add them to a sheet pan with the chicken, and bake in the oven. Simply reheat your prepped beans and rice.

NOW & LATER

Leverage your time and efforts in the kitchen with simple, easy strategies that leave you with dinner tonight AND extras to get you through other meals this week:

  • Consider doubling this recipe. A double batch will fit on two sheet pans. This will give you enough extras to use for lunches like fajita tacos or fajita bowls.
  • If you end up with leftover fajita veggies, they’re great tossed into a frittata. Fajita Frittata! Say that three times fast, I dare ya.
  • If you make extra beans and rice, you can easily use that in other meals throughout the week. If you have leftovers you’re not going to use in time, just pop them in your freezer for another week. I like to preportion out my grains like rice before freezing, that way I can easily grab exactly what I need to quickly add to a lunch now and then.
Print Recipe
Sheet Pan Chicken Fajitas
Course Main Dishes, One Pan Dinners
Cuisine Mexican
Servings
Ingredients
  • 3 tablespoons avocado oil or extra virgin olive oil
  • 1 1/2 tablespoons chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 2 teaspoons paprika
  • 1 teaspoon salt
  • 1/4 teaspoon cayenne pepper/ground red pepper
  • 1 1/2 lbs boneless, skinless chicken breast, cut into 1/4" strips
  • 2 large white onions cut into 1/2" wedges
  • 2 medium green bell peppers cut into 1/4" strips
  • 2 medium red bell peppers cut into 1/4" strips
  • sour cream
  • brown rice (optional)
  • tortillas (optional)
  • canned black beans, drained and rinsed optional
  • avocado optional
Course Main Dishes, One Pan Dinners
Cuisine Mexican
Servings
Ingredients
  • 3 tablespoons avocado oil or extra virgin olive oil
  • 1 1/2 tablespoons chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 2 teaspoons paprika
  • 1 teaspoon salt
  • 1/4 teaspoon cayenne pepper/ground red pepper
  • 1 1/2 lbs boneless, skinless chicken breast, cut into 1/4" strips
  • 2 large white onions cut into 1/2" wedges
  • 2 medium green bell peppers cut into 1/4" strips
  • 2 medium red bell peppers cut into 1/4" strips
  • sour cream
  • brown rice (optional)
  • tortillas (optional)
  • canned black beans, drained and rinsed optional
  • avocado optional
Instructions
  1. Preheat oven to 400F.
  2. Combine spices and olive oil in a small bowl.
  3. Combine chicken strips and veggie strips in a large bowl. Pour the spice mixture over the chicken and veggies, and stir to coat completely.
  4. Place the chicken and veggie mixture on a large, rimmed baking sheet.
  5. Bake for 30-35 minutes, stirring halfway. Cook until chicken internal temperature has reached 165
  6. Serve with following options: canned black beans (drained and rinsed), sour cream, ripe avocado, chopped cilantro, soft tortillas or brown rice.

Filed Under: Recipes Tagged With: easy, one pan, quick and easy, sheet pan

Turmeric Roasted Cauliflower

By Jen

Want an easy way to get a few more veggies into this week? Turmeric Roasted Cauliflower is a little gem of a side dish that really is a superstar. It’s super-quick to make, and so delicious that eating more veggies becomes effortless! You’ll probably find yourself eating all of it, right from the pan, no plates necessary. If you love food that tastes good AND is good for you, this is a win-win. Turmeric brings a rich, complex flavor and gorgeous golden hue to any dish, and it’s loaded with innumerable health benefits.

This dish is generously spiced with turmeric, and also contains black pepper and fat (olive oil or avocado oil), both of which aid the body in digesting and absorbing the beneficial compounds found in turmeric. The main active ingredient in turmeric is a compound called curcumin. Here’s why curcumin is a nutrient superstar:
– is a very strong anti-oxidant
– has powerful anti-inflammatory effects
– boosts BDNF (Brain-Derived Neurotrophic Factor), linked to improved brain function and a lower risk of brain diseases
– may help reverse some steps in the heart disease process
and the list goes on . . . .

If you want to geek out on more info on its health benefits check out Ten Proven Health Benefits of Turmeric and Curcumin.

 


Print Recipe


Turmeric Roasted Cauliflower

Course Salads & Side Dishes
Cuisine Indian

Servings
1-cup servings


Ingredients
  • 1/4 cup plus 1 tbsp avocado oil or extra virgin olive oil
  • 1 tsp turmeric
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/2 tbsp tamari or soy sauce or coconut aminos
  • 1 head cauliflower

Course Salads & Side Dishes
Cuisine Indian

Servings
1-cup servings


Ingredients
  • 1/4 cup plus 1 tbsp avocado oil or extra virgin olive oil
  • 1 tsp turmeric
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/2 tbsp tamari or soy sauce or coconut aminos
  • 1 head cauliflower


Instructions
  1. Preheat oven to 450F.

  2. Remove and discard (compost it if you can!) the cauliflower core. Cut cauliflower into bite-sized florets.

  3. Combine remaining ingredients in a large bowl. Whisk to combine.

  4. Add cauliflower pieces to large bowl. Mix thoroughly to coat well.

  5. Spread out cauliflower in a single layer on a large baking sheet.

  6. Bake for approximately 25 minutes, or until the cauliflower begins to brown.

Filed Under: Recipes Tagged With: antiinflammatory

Grilled Veggie Party Platter

By Jen

Headed to a party or barbeque this weekend? Stack the deck in your favor by bringing something loaded with veggies, good fats, and legumes, like this grilled veggie platter with lentils and Bitchin’ Sauce (recipe deets below).

Weekends are a vulnerable time for getting off track, so boost your odds for success by piling your plate with real food. This will help crowd out the junk, and also will nip cravings in the bud.

This summer party platter is pretty straightforward to make. I grilled a veggie combination of zucchini, summer squash, and eggplant, thenΒ piled some cooked french lentils* on top of the veggies, and drizzled it all with Bitchin’ Sauce, recipe courtesy The Faux Martha. The sauce is super easy – just dump all ingredients into blender and you’re good to go! (As an alternative, you could top with a different sauce of your choice.) Finally, I topped it all with some fresh chopped herbs from the garden – basil, parsley, and oregano.

*I like French lentils versus regular brown lentils because I prefer their flavor and they are firmer than brown lentils. To make, combine 1 cup French lentils, 1 bay leaf, and 3 cups broth. Bring to a boil, then simmer, uncovered for approx. 20 minutes (check to avoid overcooking). Drain before serving.

To make the grilled veggies, I cut zucchini, summer squash, and eggplant into 1/2″ slices lengthwise, and red onion about 1″ thick. I sprayed both sides with avocado oil, and sprinkled with salt, pepper, and garlic powder. I grilled the veggies over medium heat, flipping halfway (maybe 5-8 minutes each side??).

So, yes, enjoy that party, dig in, and stay on track.Β  You got this!

Print Recipe
Grilled Veggie Party Platter
Course Appetizers, Main Dishes, Salads & Side Dishes
Servings
varies
Ingredients
  • zucchini (cut into 1/2" slices lengthwise)
  • eggplant (cut into 1/2" slices lengthwise)
  • summer squash (cut into 1/2" slices lengthwise)
  • red onion (cut into 1" slices)
  • avocado oil or extra virgin olive oil (I like to use the kind that comes in the spray bottle for convenience.)
  • salt and pepper
  • garlic powder
Course Appetizers, Main Dishes, Salads & Side Dishes
Servings
varies
Ingredients
  • zucchini (cut into 1/2" slices lengthwise)
  • eggplant (cut into 1/2" slices lengthwise)
  • summer squash (cut into 1/2" slices lengthwise)
  • red onion (cut into 1" slices)
  • avocado oil or extra virgin olive oil (I like to use the kind that comes in the spray bottle for convenience.)
  • salt and pepper
  • garlic powder
Instructions
  1. Preheat grill to medium heat. Spray both sides of each veggie slice with avocado oil (or, instead, brush with oil), and sprinkle with salt, pepper, and garlic powder. Grill the veggies over medium heat, flipping halfway (cook approximately 5-8 minutes each side).Β 

Filed Under: Recipes Tagged With: beans, grilled, lentils, summer, vegan, vegetarian, veggies

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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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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😍 Feelin' the #leftoverslove today! By Friday, 😍 Feelin' the #leftoverslove today! By Friday, who wants to think about actually cooking something, amirite?? 😩 
Making intentional leftovers whenever possible and/or batch cooking a few things is one of the BEST gifts you can give *your future self*. 

You know, that Future Self who had all sorts of intentions this week to eat delicious, nourishing, balanced meals that leave you feeling satisfied and energized? Yeah, that self. πŸ˜€ 

I get it. You're probably a lot like I used to be.
πŸ‘‰ You have a good-enough sense of what you want to do/need to do.
πŸ‘‰ You often start out with a bang, but you quickly fizzle out. Life gets in the way. The changes you're making don't fit your life and your needs.
πŸ‘‰ You wonder if your problem is lack of willpower, that maybe you're just sucky at this "being healthy" stuff.

Yeah, I used to be that person who thought:
✴️ "I really should be eating more vegetables regularly, I mean I actually even like vegetables πŸ€·β€β™€οΈ."
✴️ "I know that I'm not regularly eating the amount of protein my body needs to thrive. I should do something about that."
✴️ "Ugh, why didn't I have any plan in place, anything at all! Now it's 6pm and WTF are we going to eat for dinner. I hate this feeling!"

I'm not that person anymore.
But that change didn't happen overnight, it didn't happen in a few weeks, it didn't happen in just a few short months.

And, no, everything's not perfect now. I don't always know what we're eating for dinner. I don't always have the most wonderful, prepped foods ready & waiting in the fridge. 

But I am prepared more often than not. And that's enough to make it work for me and my household. #youdoyou 

Instead of wishing for change then failing, I started taking tiny actions that, when done consistently, resulted in better choices most of the time. I worked on skillpower, not willpower.
Like:

πŸ‘‰ writing down a simple plan for at least some*of the meals for the week. 
πŸ‘‰ making intentional extras here and there
πŸ‘‰ batch cooking one or two items weekly, things we almost always eat (steel-cut oats, chicken, veggies- raw, roasted, quick-pickled, or in a soup)

❓How do you support your Future Self?
❓What's one thing you could try
West African inspired comfort food for dinner toni West African inspired comfort food for dinner tonight! 😍 This peanut-y, veggie-packed sweet potato stew was super quick to make, and totally satisfied. And the whole fam agreed that we should add it to the dinner recipe "bank". πŸŽ‰ It was fun to try something that was new-to-us, yet easy to make!

You can grab the recipe for this stew (known as "Mafe") over at @oldways_pt , along with plenty of other inspiring recipes & meal ideas centered on delicious, healthy, nourishing "old ways" of eating found in heritage-based diets and shared cultural food traditions from around the world. 

I added some spiced lamb meatballs to the stew, too. They're a good batch-cooking item, because we can use the extras in bowl meals or a soup or stew this weekend! 

✳️Here's my recipe for Spiced Lamb Meatballs✳️
I cooked in #instantpot but oven would work well too (at 375F or so)

Combine in a bowl:
πŸ‘‰ ground lamb
πŸ‘‰ diced onion (I used red, use what you've got.)
πŸ‘‰ minced garlic
πŸ‘‰ ground cumin
πŸ‘‰ ground coriander
πŸ‘‰ fresh parsley, chopped

Roll into small meatball size (I used a small 1.5 tbsp or so cookie/muffin scoop to portion out, and then rolled by hand).

Place trivet in Instant Pot. Pour in 1/2 cup water.

Place meatballs on trivet. Gently stack if necessary.

Close with lid, set to sealing, and cook at high pressure for 7 minutes. Wait for 2 minutes and then release remaining pressure using Quick Release method.

Would love to know if you try it, or if perhaps you're already a fan of this stew.πŸ™‚

#ilovefood #honoryourhunger #africanheritagerecipe #inspired #eeeats #whatsfordinner #feedingmyfamily #nutritiousisdelicious #simplenutrition #nourished #nourishednotfamished #omnivore #plantforward #veggies #slowcarbs
My "If-Then" plan saves dinner . . . again! πŸ˜€ W My "If-Then" plan saves dinner . . . again! πŸ˜€ What do you keep on hand in your fridge, freezer, and pantry that you know you can almost always throw together to get dinner on the table in a pinch? What's your back-pocket dinner that gets you through when you are one step from throwing the towel in and ordering takeout?

Tonight's back-pocket-dinner here is turkey meatballs, lentil pasta, marinara, and arugula salad. I also had some kale on hand that I washed and stored earlier in the week, so I shredded that and added it into the sauce. #moreveggies πŸ˜€

Your If-Then plans are your ready-to-go steps to take "if" life throws you a curveball (hello, like happens all the time, right?πŸ€·β€β™€οΈ). 

✴️*If* a challenge gets in your way of following through on your healthy intentions, like:
-your meeting runs late
-your kids' practice wrapped up a half hour later than planned
-you don't have the foods on hand to make the dinner you planned on
-or maybe you're just plain ol' out of gas.

✳️*Then*, what is your backup plan that still helps you stay relatively on-target with your goals? 

I just about always have the pictured foods on hand, so I know I can easily throw together a tasty, nourishing meal without overthinking it and without a lot of fuss. 
πŸ‘‰frozen turkey meatballs
πŸ‘‰ marinara
πŸ‘‰ lentil pasta
πŸ‘‰ tub of greens
πŸ‘‰ frozen veggies (easy to add into the sauce!)
πŸ‘‰ olive oil and vinegar (or lemon) for a quick dressing

What's your If-Then back-pocket plan that works for you?

#simplenutrition #whatsfordinner #nutritiousisdelicious #healthymadeeasier #healthyhabits #shapethepath #tinyhabits #behaviorchange #nourished #nourishednotfamished #balancedplate #plantforward #omnivore #slowcarbs #ifthen
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