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honey

Steel-cut Oat PB&J Energy Bites

By Jen

Ok, kinda weird, but I think energy bites are the cutest snack. Agreed? I’m usually too lazy to make them because I’m happy to just grab a small handful of nuts and some fruit instead, no prep necessary. However, on the rare occasion I do make them, I always think to myself, “why aren’t I making these more often?”.  These are so nutrient dense that a little goes a long way. Like, two of these would probably cover your snack needs.

I created this recipe with my kids in mind, because they love PB & J, and I thought it would be fun to recreate those flavors in an energy bite. And, honestly, I knew I would want to eat a bunch of them myself, too. I used raisins to impart the grape jelly flavor, and included a balance of protein, fat, and slow carbs to ensure these morsels live up to their “energy bite” label. Feel free to sub out the peanut butter with sunflower butter if you need to keep things peanut-free.

I soaked the oats overnight first (really, it’s no big deal at all), to soften them and make them more digestible. Soaking directions are included in recipe below.

 

Print Recipe
Steel-cut Oat PB & J Energy Bites
Course Snacks
Servings
energy bites
Ingredients
  • 1/2 cup steel-cut oats (+ 1/2 cup warm or room temp water + 1 tbsp something acidic like lemon juice, kefir, or plain yogurt)
  • 1/3 cup peanut butter or sunflower butter sugar-free
  • 1/2 teaspoon vanilla extract
  • 3 tablespoons raisins finely chopped
  • 1 tablespoon honey
  • 4 scoops (or the equivalent of 2 servings total) plain unsweetened protein powder (I used Teras Whey)
Course Snacks
Servings
energy bites
Ingredients
  • 1/2 cup steel-cut oats (+ 1/2 cup warm or room temp water + 1 tbsp something acidic like lemon juice, kefir, or plain yogurt)
  • 1/3 cup peanut butter or sunflower butter sugar-free
  • 1/2 teaspoon vanilla extract
  • 3 tablespoons raisins finely chopped
  • 1 tablespoon honey
  • 4 scoops (or the equivalent of 2 servings total) plain unsweetened protein powder (I used Teras Whey)
Instructions
  1. Place the oats, water, and acidic medium (see above) in a small, covered jar to soak overnight. No need to refrigerate this. In the morning, drain oats in a fine-mesh strainer for a few minutes. Using the back of a spoon, press the oats to get a bit more of the liquid out. If you don't have a mesh strainer, just use a clean dish towel to gently wring the liquid out of the oats.
  2. Place the drained oats and all remaining ingredients in a bowl and stir to combine thoroughly.
  3. Roll into approx. 1" balls. Yields about 15.

Filed Under: Recipes Tagged With: kid-friendly, nut-free, protein

Sloppy Joe Sweet Potato Boats

By Jen

While it can be exciting to try totally new foods and combinations, it’s also perfectly fine to stick with classic, comfortable favorites like these Sloppy Joe Sweet Potato Boats. In my house, with two teens, busy schedules make it a challenge to get everyone around the dinner table at the same time. So, if I can make the meal preparation part easier with a simple dinner like this, that makes everything else go more smoothly!

This comfort-food recipe is one of our fall and winter favorites. The sloppy joe mixture includes a hefty dose of onions and peppers, and with an added veggie side like a leafy green salad (or, my lazy veggie side pictured here – pickles!), it’s a well-rounded real-food meal that even a picky eater can appreciate.

Here are some ways you can jump start your prep ahead of time, to get this dinner on the table even more quickly:

JUMP START:

  • Chop the onion and pepper earlier in the week, and store in refrigerator until use.
  • Sweet potatoes can be cooked ahead and stored in refrigerator until use. A quick reheat is all they’ll need.

If you’re going to spend time making this recipe, you might as well leverage your efforts and make a little bit extra of some of the ingredients to repurpose in other meals during the week. I like to call these my “Now & Laters” – I’m prepping some for now, and some for later use in other meals, with hardly any extra effort.

NOW & LATER:

  • The sloppy joe mixture freezes very well, so consider doubling that part of the recipe, so you can store a batch for a quick dinner another time. A 12-inch or larger skillet is best to use if doubling the recipe.
  • Throw extra sweet potatoes on the baking sheet, which will give you enough for another dinner later in the week, or to have with eggs at breakfast, or to tuck into a lunchbox or burrito bowl.
  • Wondering what to do with the rest of that tomato paste in the can? Scoop it out in tablespoon-size portions on a baking sheet or dish, and place in freezer. Once they’re frozen, remove from dish, and store them in the freezer in a container or ziploc bag. Let’s face it, you typically only need a tablespoon or two in a given recipe, so why buy a new can each time? This saves you the hassle of shopping for it over and over again.
Jen prepping sweet potatoes for the oven.
prepping sweet potatoes for the oven . . . with extra to use later in the week

Print Recipe
Sloppy Joe Sweet Potato Boats
Course Main Dishes
Servings
Ingredients
  • 1 lb ground beef (If possible, choose grass-fed. I typically use 85% lean or 90% lean.)
  • 1 tbsp oil (I used extra virgin olive oil.)
  • 1 1/4 tablespoons honey
  • 2 teaspoons Montreal seasoning Check label for “clean” ingredients. My favorite one is from Teeny Tiny Spice Company.
  • 1 medium onion chopped
  • 1 small red bell pepper chopped
  • approx. 2 cups tomato sauce canned, not marinara
  • 2 tablespoons tomato paste
  • 1 tablespoon red wine vinegar
  • 1 tablespoon Worcestershire sauce
  • 2 medium sweet potatoes scrubbed clean and cut in half lengthwise
Course Main Dishes
Servings
Ingredients
  • 1 lb ground beef (If possible, choose grass-fed. I typically use 85% lean or 90% lean.)
  • 1 tbsp oil (I used extra virgin olive oil.)
  • 1 1/4 tablespoons honey
  • 2 teaspoons Montreal seasoning Check label for “clean” ingredients. My favorite one is from Teeny Tiny Spice Company.
  • 1 medium onion chopped
  • 1 small red bell pepper chopped
  • approx. 2 cups tomato sauce canned, not marinara
  • 2 tablespoons tomato paste
  • 1 tablespoon red wine vinegar
  • 1 tablespoon Worcestershire sauce
  • 2 medium sweet potatoes scrubbed clean and cut in half lengthwise
Instructions
For the Sloppy Joe mixture
  1. Heat a large skillet over medium-high heat. Add oil and beef to the pan, spreading it around the pan to break it up. Add honey and Montreal seasoning, and stir to combine.
  2. When the meat has browned, add the onion and red pepper.
  3. Reduce heat to medium and cook for five minutes.
  4. Add vinegar, stirring briefly to reduce, then add Worcestershire sauce, tomato sauce and paste, stirring to combine.
  5. Reduce heat to simmer and cook Sloppy Joe mixture five minutes longer.
  6. Serve each portion of meat on ½ cup or so of baked sweet potato. If you want the "boat" effect, scoop out a bit of the potato to form a boat shape which is perfect for holding the sloppy joe meat. The extra, leftover sweet potato can be reserved for another meal.
For the sweet potatoes
  1. Preheat oven to 400F. Line a baking sheet with parchment for easier clean up.
  2. Rinse potatoes and scrub clean. Cut in half lengthwise.
  3. Rub cut side with a little bit of oil, and then season with salt and pepper (or for any extra potatoes, add your favorite spices).
  4. Place cut side down on baking sheet, and bake for about 30 minutes (until soft).

Filed Under: Blog, Recipes Tagged With: comfort food, gluten-free, sloppy joes

Curry Coconut Roasted Cashews

By Jen

If you get a little too excited about all things sweet & salty (yup, me too), this is THE snack for you. Sure, you can buy roasted nuts at the store, but they won’t taste anywhere near as good as these. And store-bought nuts have likely been roasted in less-than-stellar quality oil (go check that ingredient list on those nuts in your pantry now!). Plus, these are so easy to make, and involve no clean up, really, if you line your baking sheet with parchment paper.

As far as snacks go, you can’t go wrong with nuts. They’re loaded with satiating, nourishing good fats, and a bit of protein and carbs, too. When roasted, spiced, and salted, they satisfy that snack-time hankering for something crunchy and flavorful. And that curry powder can help fight inflammation and aid digestion.


Print Recipe


Curry Coconut Roasted Cashews

Course Snacks

Servings


Ingredients
  • 1 1/2 cups raw cashew pieces I get mine at Trader Joe's
  • 1 tbsp of curry @frontiercoop is my absolute favorite.
  • 1 teaspoon coconut oil (again Trader Joe’s FTW)
  • 1 tablespoon water
  • 1 tablespoon honey
  • 1/2 teaspoon salt
  • . Preheat oven to 250F. Line a large rimmed baking sheet with parchment paper.

Course Snacks

Servings


Ingredients
  • 1 1/2 cups raw cashew pieces I get mine at Trader Joe's
  • 1 tbsp of curry @frontiercoop is my absolute favorite.
  • 1 teaspoon coconut oil (again Trader Joe’s FTW)
  • 1 tablespoon water
  • 1 tablespoon honey
  • 1/2 teaspoon salt
  • . Preheat oven to 250F. Line a large rimmed baking sheet with parchment paper.


Instructions
  1. Melt the coconut oil in a small bowl, and then whisk in the remaining ingredients except for the cashews.

  2. Dump the cashews onto the baking sheet. Pour your spice/oil mixture over the cashews, and gently mix together with a spatula, ensuring that the nuts are completely coated. Spread out evenly on baking sheet.

  3. Bake at 250F for approximately 40 minutes, or until the cashews look toasted, and appear mostly dry.

Filed Under: Recipes Tagged With: cashews, coconut, nuts

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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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