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Real-life healthy changes, made simple and delicious.

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Roasted Delicata Squash

By Jen

Fair warning: I will be obsessing about delicata squash this squash season. And rightfully so, because not only is it perfectly sweet and tender, it is also super easy to prepare. Unlike any other types of squash, it is a breeze to slice before cooking, and there’s no need to peel the edible, thin skin. And, as usual, it’s a good idea to make a big batch so you can leverage one cooking sesh into multiple meals.

   
Give roasted delicata squash a go if you want to add a true taste of fall to your plate.  Are you a delicata fan, too? Who’s adding it to their meal prep this weekend?

 

Looking for a good sheet pan?

Click here for my favorite sheet pans to use when roasting veggies!

Print Recipe
Roasted Delicata Squash
Course Salads & Side Dishes
Servings
(depends on amount of squash)
Ingredients
  • delicata squash
  • oil (extra virgin olive oil or avocado oil; coconut oil is nice once in a while, too!)
  • salt and pepper
  • spices of your choice (cumin and chili powder are my favorite on squash)
Course Salads & Side Dishes
Servings
(depends on amount of squash)
Ingredients
  • delicata squash
  • oil (extra virgin olive oil or avocado oil; coconut oil is nice once in a while, too!)
  • salt and pepper
  • spices of your choice (cumin and chili powder are my favorite on squash)
Instructions
  1. Slice off ends, and then slice squash in half lengthwise. Scoop out seeds (and save for roasting for snacks or salad topping!).
  2. Slice into 1/4"-1/2" thick slices. Toss (directly on baking sheet) with some oil, spices, salt & pepper. My favorite combo for delicata squash is melted coconut oil, chili powder, cumin, and a little bit of salt. .
  3. Make sure to spread out slices a little bit on your pan (as pictured). This will ensure a truly roasted texture. Crowding the pan results in a softer, more steamed texture.
  4. Cook at 425 degrees for 20-30 minutes, turning over once halfway through. Timing will vary, so watch carefully.

Filed Under: Recipes Tagged With: fall, roasted, squash, veggies

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

Roasted Sweet Potatoes

By Jen

Batch cooked sweet potatoes . . . a regular on my meal plan

 

Have only a few minutes to squeeze in some meal prep today or tonight? Roasted sweet potatoes are the no-big-deal of meal prep. With very little effort and time, you can stockpile your fridge with ready-to-eat, nutrient-rich slow carbs that are great with breakfast, lunch, or dinner. Meal prep doesn’t always have to happen in one big session. Micro sessions, squeezed in when you have a little time to spare works great, too!

When I make roasted sweet potatoes, I love to use the Montreal blend from Teeny Tiny Spice Company, or a combo of chili powder & cumin. Whatever spice blend you choose, check the label to make sure it’s made with recognizable ingredients, and none of the junk that’s going to interfere with your health.

If you’re cooking organic potatoes, go right ahead and enjoy the eating the skin, too! It’s a good source of vitamins and minerals such as iron, potassium, and b vitamins, and contains a good dose of fiber, too. Conventional (not organic) potatoes are on the “dirty dozen” list when it comes to pesticide use, so, in that case, avoid eating the skin.

These roasted sweet potatoes can be tucked into just about any meal!

Print Recipe
Roasted Sweet Potatoes
Course Salads & Side Dishes
Servings
(depends on amount of potatoes)
Ingredients
  • sweet potatoes
  • oil (avocado oil, olive oil, coconut oil)
  • spices of your choice
  • salt and pepper
Course Salads & Side Dishes
Servings
(depends on amount of potatoes)
Ingredients
  • sweet potatoes
  • oil (avocado oil, olive oil, coconut oil)
  • spices of your choice
  • salt and pepper
Instructions
  1. Rinse potatoes and scrub clean. Cut in half lengthwise, rub cut side with a little bit of oil, and then season with salt and your favorite spices. I love to use the Montreal blend from Teeny Tiny Spice Company, or a combo of chili powder & cumin.
  2. Place cut side down on a baking sheet, and bake at 400F for about 30-40 minutes (until soft).
  3. Or, if you prefer, cut potatoes into wedges or cubes, and toss with some olive oil or avocado oil and whatever spices you enjoy. Roast at 425F until they are browned to your liking.

Filed Under: Meal Prep/Meal Planning Tips, Recipes Tagged With: potatoes, slow carbs

Slow Cooker Pork Carnitas and Taco Slaw

By Jen

If you need to feed a crowd and want to keep everyone happy AND keep yourself on track, this is your solution! Throw this in the slow cooker while you enjoy some pregame chill-time. Serve it buffet-style with some easy-peasy taco slaw (recipe below) and a choice of add-ons: black beans, brown rice, avocado, tomatoes, sour cream, lime wedges, tortillas. Whatever your guests’ needs – gluten-free, dairy-free, slow-carb, low-carb, all-the-carbs – everyone is covered! Buffet-style entertaining is an easy way to keep yourself on track with real food, fat-burning meals without having to prepare two different meals.


If you’re looking to stay lean or get lean and keep cravings in check, include some protein, fat, and slow-burning carbs on your plate. For this meal, your best bet would be pork, some avocado or sour cream, a hefty pile of the slaw, and some beans. Skip the processed carb tortillas, and if you really want some rice, keep the portion small.
For the carnitas recipe, check out http://fitmencook.com/slow-cooker-pulled-pork-carnitas/


Print Recipe


Taco Slaw

Course Main Dishes, Salads & Side Dishes
Cuisine Mexican

Servings


Ingredients
  • 1/2 head cabbage, thinly sliced (or shred using food processor)
  • juice of one lime
  • big handful of chopped cilantro
  • 1/2 medium red onion thinly sliced
  • salt and pepper
  • 2 tablespoons oil (For this recipe, I use high-oleic safflower oil or avocado oil.)
  • a dash ground cumin

Course Main Dishes, Salads & Side Dishes
Cuisine Mexican

Servings


Ingredients
  • 1/2 head cabbage, thinly sliced (or shred using food processor)
  • juice of one lime
  • big handful of chopped cilantro
  • 1/2 medium red onion thinly sliced
  • salt and pepper
  • 2 tablespoons oil (For this recipe, I use high-oleic safflower oil or avocado oil.)
  • a dash ground cumin


Instructions
  1. Combine all ingredients.

Filed Under: Recipes Tagged With: buffet, entertaining, gluten-free

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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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