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Healthy Made Easy: Simple, Nourishing Solutions to Healthy Eating and Living

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salt

Instant Pot Chicken Broth

By Jen

I’ve got nothing against using store-bought chicken broth, but sometimes it’s just too easy to make this homemade version instead (and cheaper than store-bought, too!). And nothing compares to the delicious and complex flavor of homemade broth. I will warn you . . . your taste buds will find it hard to go back to store-bought broth after they’ve experienced this homemade version. It’s a harsh truth, I know.

Fortunately, this broth is ridiculously easy to make, so you can give your taste buds the pleasure of this version without spending a lot of time and energy in the kitchen.

If you need a reliable roasted chicken recipe to actually have some leftover chicken bones to make this broth, check out my recipe for Simple Roasted Chicken Breasts.

An Asian-inspired chicken soup, loaded with garlic, ginger, and greens, and made with Instant Pot broth

Oooh, collagen!

Maybe you’re here because you’ve heard a lot of hype about “bone broth”, because it’s a source of collagen. Collagen is a protein, and is a main component of connective tissues throughout the body. It’s true that collagen does contain a wide variety of amino acids. And perhaps it’s a good nutritional strategy to consume a wider variety of those building-block amino acids than you would get from eating meat alone.

The bottom line, though on collagen? I’ll leave it at this: it’s complicated, and there’s a lot we don’t know for sure yet. I am a measured, evidence-based kind of gal, so I am not going to unjustifiably oversell you on the benefits of the collagen present in broth. Check out this helpful article if you want to determine for yourself if the current evidence lives up to the hype.

what you’ll need:

  • Your Instant Pot Yes, you can also make broth on the stovetop, but this version is all about the Instant Pot. I actually prefer to make broth in Instant Pot versus stovetop because 1) it doesn’t take as long, and 2) because the Instant Pot is so sealed up during the cooking process, the entire house doesn’t smell like broth. Sure, broth smells great, but I don’t like every corner, every bedroom of the house smelling like broth for hours and hours (as seems to happen when cooking broth on the stovetop). Maybe I am just hypersensitive to that, and it wouldn’t bother you at all. You do you.
  • Leftover chicken bones If you roast a chicken, or some bone-in chicken breasts or thighs, save the bones to make this broth. (You can even add chicken feet if you want. I haven’t gone there yet, but I’d love to learn from you if you have.) If you can’t get around to making the broth right away, feel free to toss the bones in the freezer until you’re good and ready to make the broth. Just thaw your bag ‘o bones in the fridge for at least a couple of hours before you start up your broth.
  • Aromatics In this case, onions, carrots, celery, and a little bit of garlic
  • Herbs and spices In this broth recipe, you’ll need black peppercorns (whole), parsley, dried bay leaf, and salt.
  • Cider vinegar The small amount of cider vinegar helps to extract the collagen from the bones during the cooking process. Cool fact, right? Fortunately, the amount used is so small that it doesn’t impart any kind of vinegar flavor to the broth. Whew.
  • Other tools needed Cutting board, chef’s knife, some sort of colander or mesh strainer to separate out the solids after cooking

Ways to enjoy this amazing broth you’ve made:

  • You can sip a hot mug of it on its own (seriously!).
  • Use it in any soup you would normally use chicken broth or stock. Might I suggest my Black Bean Soup recipe or my Creamy Butternut Squash Soup recipe?
  • Freeze it for later use.
Fill with water up to about two inches under the max fill line. Ready to cook!

Print Recipe
Instant Pot Chicken Broth
Course Soups & Stews
Cook Time 120 minutes
Servings
or so cups
Ingredients
  • chicken bones (leftover from about 2 1/2 - 3 1/2 lbs cooked chicken)
  • 1 onion, halved
  • 1-2 celery stalks, halved
  • 1 carrot, peeled and halved
  • 1 garlic clove peeled and gently pressed
  • 1 bay leaf
  • 1/2 teaspoon black peppercorns, whole
  • 1 teaspoon salt
  • 1 tablespoon cider vinegar
  • water enough to fill to 2" below max fill line
Course Soups & Stews
Cook Time 120 minutes
Servings
or so cups
Ingredients
  • chicken bones (leftover from about 2 1/2 - 3 1/2 lbs cooked chicken)
  • 1 onion, halved
  • 1-2 celery stalks, halved
  • 1 carrot, peeled and halved
  • 1 garlic clove peeled and gently pressed
  • 1 bay leaf
  • 1/2 teaspoon black peppercorns, whole
  • 1 teaspoon salt
  • 1 tablespoon cider vinegar
  • water enough to fill to 2" below max fill line
Instructions
  1. Add chicken bones to Instant Pot.
  2. Add remaning ingredients except for water.
  3. Add water up to two inches from max fill line.
  4. Cover. Set valve to "seal". Set to Manual/high pressure for 120 minutes.
  5. Allow for natural pressure release.
  6. Once broth has cooled, use a large slotted spoon to remove the bones and larger pieces of vegetables. Using a mesh strainer or colander, strain broth and store in container until use. Store in refrigerator or freezer.

Filed Under: Recipes Tagged With: broth, instant pot, soup

Seriously Amazing Pork Carnitas, Slow Cooker or Oven

By Jen

bowl of pork carnitas with sides

You don’t need to wait for Cinco de Mayo to cook up a batch of these mouthwatering pork carnitas. No excuses necessary – you can enjoy these anytime you’re looking for a satisfying, smack-your-lips carnitas experience.

If you’ve got omnivore, plant-heavy tendencies like me, go right ahead and load up your carnitas plate with plenty of veggie sides. I like to enjoy my pork carnitas bowl-style, with these sides:

  • black beans
  • cilantro lime slaw (grab my recipe here)
  • quick-pickled red onions (and grab this recipe, too!)
  • diced avocado
  • brown rice
perfect carnitas sides: cilantro lime slaw and quick-pickled red onions

If you’re feeding a household, and those hungry mouths are demanding tacos, these carnitas are delicious tucked into a soft corn tortilla. Top with those same sides I mentioned above for the full carnitas experience.

pork carnitas for tonight . . . and more

Quick & Easy (plus plenty of leftovers!)

This recipe is easy enough to whip up any day of the week, and is a fantastic choice for batch cooking. One go-around of these in your slow cooker wil leave you with enough for several nights of dinner! Pop the extra in your freezer, and enjoy an easy quick dinner or two in the coming weeks.

You’ll start with rubbing the spice mixture onto the pork, and then refrigerate pork overnight (it’s perfectly fine to skip the wait time if you just can’t squeeze it in). Next, you’ll add the sliced onions and bay leaves to the bottom of the slow cooker, then place the pork on top. After that, squeeze in the citrus (lime and orange). Set your slow cooker to low, and let it cook for 8-10 hours, until perfect tenderness.

Use two forks to shred the pork in a large dish or on a large platter. Finally, spread some of the pork onto a sheet pan, and heat under broiler for about three minutes until crisp on the edges. If you plan to freeze some carnitas for future meals, hold off on crisping those portions under the broiler. Simply freeze those portions as is.

Options (because it’s important to make a recipe work for you):

  • Make this recipe in your slow cooker, or in the oven. I’ve included directions for both methods. Choose what works for you.
  • Feel free to cut this recipe in half if the yield is just too much for your household. Cook time will remain the same.
  • Squeezed for time? No need to marinade in the rub prior to cooking. It’s a nice extra that boosts the flavor a bit, but if you can’t fit that step in, no worries. I guarantee that your pork carnitas will still taste amazing regardless.
  • Freeze any extras for an easy, quick weeknight meal in the coming weeks or next month. Just be sure to wrap it airtight before you put it in the freezer (and hold off on the crisping step until you plan to serve it).
  • Take your pick – slow cooker or oven method. Do what works for you. Directions for both methods are included in recipe instructions below.
crispy, mouthwatering carnitas

Drop me a comment and let me know how you liked this recipe! And don’t forget to snap a pic of your carnitas creation, post it and tag it #nourishednotfamished. I’d love to see what you’re cooking in your kitchen!

Print Recipe
Seriously Amazing Pork Carnitas, Slow Cooker or Oven
bowl of pork carnitas with sides
Course Main Dishes
Cuisine Mexican
Prep Time 15 minutes
Cook Time 8 hours (in slow cooker)
Passive Time 8 hours (for marinade; optional)
Servings
servings
Ingredients
  • 6 or so lbs pork butt or pork shoulder (bone in or boneless works)
  • 1 tablespoon dried minced garlic or garlic powder
  • 1 tablespoon dried oregano
  • 2 tablespoons ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon cinnamon
  • 2 tablespoons salt
  • 2 bay leaves
  • 2 onions, sliced
  • 1/2 teaspoon crushed red pepper
  • 3 limes (2 for juicing into pork, 1 to serve as wedges for garnish)
  • 2 oranges
Course Main Dishes
Cuisine Mexican
Prep Time 15 minutes
Cook Time 8 hours (in slow cooker)
Passive Time 8 hours (for marinade; optional)
Servings
servings
Ingredients
  • 6 or so lbs pork butt or pork shoulder (bone in or boneless works)
  • 1 tablespoon dried minced garlic or garlic powder
  • 1 tablespoon dried oregano
  • 2 tablespoons ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon cinnamon
  • 2 tablespoons salt
  • 2 bay leaves
  • 2 onions, sliced
  • 1/2 teaspoon crushed red pepper
  • 3 limes (2 for juicing into pork, 1 to serve as wedges for garnish)
  • 2 oranges
bowl of pork carnitas with sides
Instructions
  1. Combine garlic powder, oregano, cumin, coriander, cinnamon, crushed red pepper, and salt in a small bowl. Season pork with mixture, rubbing to coat all sides thoroughly.
  2. Store seasoned pork in refrigerator overnight (or proceed directly to next cooking steps).
SLOW COOKER METHOD
  1. Place sliced onions in bottom of slow cooker. Add bay leaves. Place pork on top.
  2. Juice the two oranges and two of the limes directly into the slow cooker.
  3. Cover and cook on low in slow cooker for 8-10 hours.
  4. Remove pork from slow cooker and place onto a large platter. Shred pork. Next, follow directions for last step - crisping (see below).
OVEN METHOD
  1. Preheat the oven to 300F.
  2. Place the onions and bay leaves in a layer in the bottom of a roaster or large oven safe Dutch oven. Place pork on top, and juice two limes and two oranges over the pork.
  3. Cook covered for 3 hours, then flip the pork over and cook for 2 more hours. You'll know it's done when it's fork tender (target range is 145F-160F).
  4. Remove pork from pan and place onto a large platter. Shred pork. Next, follow directions for last step - crisping (see below).
CRISPING STEP
  1. Spoon some of the pork cooking juices over the shredded pork.
  2. Broiler: Preheat oven to broil. Place some of the pork (the portion you are serving for that meal) onto a baking sheet. Cook for 3-4 minutes until slightly crispy.
  3. Or in skillet: Set a skillet over medium heat. When the pan is very hot, add the pork, spreading it out evenly over the bottom of the pan. Cook undisturbed for a couple of minutes, until it is richly browned and releases itself from the bottom of the pan. Gently turn the pieces to brown the other side. Remove to a plate lined with paper towels. Sprinkle with salt (preferrably coarse salt for most flavor impact!).

Filed Under: Recipes Tagged With: slow cooker

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

Easy Homemade Nutella

By Jen

There’s nothing like a little bit of chocolate to brighten your day, especially when it’s blended with rich, roasted hazelnuts. Although this delicious spread definitely qualifies as a once-in-a-while treat, I feel a little better about this homemade version compared to store-bought Nutella. Instead of palm oil, this version here relies on simply hazelnuts and dark chocolate for fat. To minimize the sugar load a bit, I’ve used 85% dark chocolate, and just a smidge of maple syrup for sweetness. Honestly, I love the taste of super-dark chocolate (the less sweet the better!), so I often leave out the maple syrup when I make this for my own household.

Ready for gifting

This spread (dip? anything goes!) is the perfect simple, homemade food gift. Just be sure to double the recipe to have enough for yourself, too!

This quick, easy recipe requires just a few simple ingredients:

  • hazelnuts
  • dark chocolate
  • salt
  • vanilla extract
  • maple syrup

After the initial step of roasting the hazelnuts, you’ll dump them in your food processer and blend to a butter consistency. 

  • Just getting started . . .
  • It’s butter!
  • Time to add the melted chocolate, vanilla extract, and salt

It’s really up to you how to enjoy this decadent spread. It’s great on fruit, on these gluten-free waffles, swirled into plain Greek yogurt, or enjoyed just straight-up on a spoon! To be honest, I’m a big fan of the straight-up spoonful. 

Print Recipe
Easy Homemade Nutella
Course Desserts
Servings
cups
Ingredients
  • 3 cups raw or dry roasted hazelnuts (a 1 lb bag contains 3 cups of hazelnuts)
  • 1 3 1/2 oz. bar (or 100g) high-quality dark chocolate (70% or higher)
  • 1/4 teaspoon salt
  • 1 tablespoon real maple syrup (optional)
  • 1 teaspoon vanilla extract
Course Desserts
Servings
cups
Ingredients
  • 3 cups raw or dry roasted hazelnuts (a 1 lb bag contains 3 cups of hazelnuts)
  • 1 3 1/2 oz. bar (or 100g) high-quality dark chocolate (70% or higher)
  • 1/4 teaspoon salt
  • 1 tablespoon real maple syrup (optional)
  • 1 teaspoon vanilla extract
Instructions
  1. Preheat oven to 350F. Line a large baking sheet with parchment paper.
  2. Add the hazelnuts to the baking sheet, and spread into a single layer. If using roasted hazelnuts, roast for about 8 minutes. If using raw, roast for about 12-14 minutes.
  3. After hazelnuts have cooled slightly, grab a clean kitchen towel. Rub the hazelnuts in the dish towel to remove the skins. I usually do this in two or three batches. This step will not remove all of the skins, and that is absolutely fine.
  4. Add the hazelnuts to a food processor, and blend until they form a butter consistency (see photos above). This generally takes about 7 or 8 minutes.
  5. Break the chocolate into smaller pieces (no need to chop!), and melt in microwave or in a double-boiler. If using the microwave, heat the chocolate in 30-second or less increments and watch carefully.
  6. Add the melted chocolate, salt, and vanilla extract to the hazelnut butter in the food processor. Blend for a minute or so until ingredients are totally incorporated.
  7. Add the tablespoon of maple syrup (optional), and blend for an additional minute.
  8. Enjoy, share, or both!

Filed Under: Recipes Tagged With: chocolate, gluten-free

Quick & Easy Chili-Lime Spiced Shrimp, Cucumber, and Avocado Salad

By Jen

It’s true, I do love to cook, but, I’m also living in the real world. I don’t have hours of time to prepare meals, and I bet you don’t either. I also don’t want to rely on processed, nutrient-poor foods for the sake of convenience. That’s why I look for meals that meet my top three requirements:

  • real-food ingredients
  • quick and easy
  • delicious

This no-cook meal, Chili-Lime Spiced Shrimp, Cucumber, and Avocado Salad checks all the boxes! Little conveniences like frozen cooked shrimp and canned beans add up to huge time savings without sacrificing flavor. It’s loaded with veggies, and the shrimp and avocado will leave you feeling fueled and filled. I whipped this recipe together on the fly one day as I rummaged through my kitchen, putting together a few lunches to get me through the week. This meal packs well as a lunch, but is also perfect for a busy weeknight when you’re short on time and need a quick-prep dinner.

I like to round out this meal with some additional carbs (brown rice is my favorite with this). Yes, technically the cooked rice means this isn’t a 100% “no-cook” recipe, but, it can be if you rely on batch-cooked rice that you included in your weekly meal prep (yes, that’s often the secret to my no-cook meals!). If you choose not to add that extra carb, consider increasing the olive oil amount a little bit.

The directions below are for two servings. Feel free to dial up or down the servings to meet your needs. If you pack up a couple for lunches, it’s best to hold off and add the avocado the day you will enjoy your meal.

All packed up for lunch (variation here is refried beans instead of black beans)

 

 


Print Recipe


Quick and Easy Chili & Lime Spiced Shrimp, Avocado, and Refried Beans

Course Main Dishes

Servings


Ingredients
  • 6 ounces cooked, peeled, and deveined shrimp thawed from frozen (this can be done overnight in fridge, or rinse under cold running water for several minutes)
  • 4 teaspoons extra virgin olive oil
  • 1 medium avocado, pitted and cut into bite-size chunks
  • 1 cup cooked black beans (canned or home-cooked)
  • 1-2 tablespoons cilantro, chopped
  • juice of 1/2 lime
  • 1/2 large cucumber, chopped
  • 1 cup cooked brown rice (optional)
  • 1/2 small-medium red bell pepper, chopped
  • 4 scallions, chopped
  • handful cherry tomatoes, halved
  • dash salt
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon chili powder
  • dash ground coriander
  • dash ancho chili powder (optional)

Course Main Dishes

Servings


Ingredients
  • 6 ounces cooked, peeled, and deveined shrimp thawed from frozen (this can be done overnight in fridge, or rinse under cold running water for several minutes)
  • 4 teaspoons extra virgin olive oil
  • 1 medium avocado, pitted and cut into bite-size chunks
  • 1 cup cooked black beans (canned or home-cooked)
  • 1-2 tablespoons cilantro, chopped
  • juice of 1/2 lime
  • 1/2 large cucumber, chopped
  • 1 cup cooked brown rice (optional)
  • 1/2 small-medium red bell pepper, chopped
  • 4 scallions, chopped
  • handful cherry tomatoes, halved
  • dash salt
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon chili powder
  • dash ground coriander
  • dash ancho chili powder (optional)


Instructions
  1. Add all ingredients to a large bowl, and gently combine. Enjoy!

Filed Under: Recipes Tagged With: avocado, dairy-free, easy, gluten-free, protein, quick, quick and easy, seafood

Creamy Butternut Squash Soup

By Jen

chili roasted butternut squash soup

Squash soup = the quintessential fall and winter soup

click here to jump to recipe

Though pumpkin takes centerstage throughout fall and winter, butternut squash really deserves some time in the spotlight, too. Butternut squash is packed with flavor, sweetens when roasted, and caramelizes beautifully. My husband is an avid gardener, and this recipe was inspired by some butternut squash I harvested from our front-yard garden. The fall’s gentle, temperatures here in coastal New England extend the growing season a tiny bit, so we’ll be enjoying a generous pile of squash this winter!

For this soup, I paired the squash with the warm, savory flavors of chili and cumin to balance the squash’s natural sweetness. The coconut oil lends it a subtle richness, and the final swirl of coconut milk (or cream) gives it a velvety texture.

I am a fan of any recipe that helps me save time in the kitchen. This recipe can be a serious boost to your weekly meal prep if you double the amount of roasted squash. I love to roast a big batch, and then enjoy the extra in salads, side dishes, or even eat on its own. Because, really, if you’re going to go to the trouble of firing up the oven and creating some dirty dishes, why not make enough to feed yourself for days? To make extra squash, simply double the amount of squash, spices, salt, and coconut oil, and then set aside half of the roasted squash for use in the soup.

Time-saving options to consider:

  • Go with the roasted method, or skip the roasting step and add squash directly to pot (see recipe instructions).
  • Start with either a whole butternut squash, OR you can take advantage of the pre-cut squash available at most supermarkets. Do not use frozen squash for this recipe if you are roasting the squash. Frozen squash does not roast well.

If the thought of cutting hard butternut squash strikes fear in your heart, no worries! It can be done safely (and easily!), without losing a finger. You see, I love a good deal when I see one, and I hate spending extra $ on pre-cut squash if it’s no big deal to do it on my own. It’s definitely cheaper to buy it whole, and in purchasing it whole, you get the benefit of extended shelf life compared to pre-cut squash. Well, here’s the super easy, safe way around that. Instead of attempting to cut a rock-hard raw squash, try this sneaky tip:

instructions on cutting squash safely

extras to use in another meal

This soup is full of comforting, nourishing flavors and textures. It’s warmly spiced without being too spicy, and comes together in just a few steps. And I just couldn’t resist throwing in a few pomegranate seeds as a garnish. The tart sweetness totally complements the savory squash flavors. Cranberries would be a great garnish, too.

all prepped and ready to go into the oven

Β 

Β 

And if you’re in a soup kind of mood, also check out my super-easy recipe for Black Bean Soup.

Print Recipe
Creamy Butternut Squash Soup
Course Soups & Stews
Servings
Ingredients
  • 3 lbs or so whole butternut squash (fresh, NOT frozen; store-bought pre-cut and peeled works, too)
  • 2 tbsp coconut oil melted (necessary for roasted method only)
  • 1 tsp chili powder
  • 1/4 tsp ground cumin
  • 1/4 tsp salt
  • 6 cups chicken broth
  • 1 garlic clove minced or pressed
  • 1 large shallot diced
  • 1 tsp olive oil
  • Splash of coconut milk or organic heavy cream for serving
  • pomegranate seeds or cranberries for garnish optional
Course Soups & Stews
Servings
Ingredients
  • 3 lbs or so whole butternut squash (fresh, NOT frozen; store-bought pre-cut and peeled works, too)
  • 2 tbsp coconut oil melted (necessary for roasted method only)
  • 1 tsp chili powder
  • 1/4 tsp ground cumin
  • 1/4 tsp salt
  • 6 cups chicken broth
  • 1 garlic clove minced or pressed
  • 1 large shallot diced
  • 1 tsp olive oil
  • Splash of coconut milk or organic heavy cream for serving
  • pomegranate seeds or cranberries for garnish optional
Instructions
Roasted Method
  1. Preheat oven to 400F.
  2. If you are using whole (not pre-cut) squash, precook the squash for easy cutting: Place whole butternut squash on a baking sheet, and cook in oven for approximately 10 minutes. Remove from oven, and let cool. Cut in half lengthwise, scoop out the seeds, peel, then cut into cubes. (If using pre-cut squash, skip this pre-cooking step. Simply cut the squash into slightly smaller, cubed pieces.)
  3. In a large bowl (or right on the baking sheet), toss together the cubed squash, coconut oil, chili powder, cumin, and salt.
  4. Distribute the squash onto two large baking sheets. Do not crowd the squash onto one sheet, as you will end up with steamed instead of roasted squash. Cook in the oven at 400F for 30-40 minutes, or until the squash begins to brown a bit and caramelize. Cooking times can vary, depending on the squash.
  5. In a medium pot, heat olive oil on medium low heat. Add garlic and shallot, and cook until softened. Be careful not to brown the garlic (reduce heat if necessary).
  6. Add cooked squash, approximately 5 cups of broth, and heat on low for 5 minutes.
  7. Using an immersion blender, blend soup until smooth.* If too thick, add more broth as necessary. Serve with a splash of coconut milk or heavy cream. Garnish with pomegranate seeds or cranberries if desired.
No-roast Method
  1. In a medium pot, heat olive oil on medium low heat. Add garlic and shallot, and cook until softened. Be careful not to brown the garlic (reduce heat if necessary).
  2. Add cubed squash, cumin, chili powder, salt, and approximately 5 cups of broth to pot.
  3. Bring to a boil, then lower the heat and simmer, covered, until the squash is tender, about 20 minutes.low for 5 minutes.
  4. Using an immersion blender, blend soup until smooth.* If too thick, add more broth as necessary.
  5. Serve with a splash of coconut milk or heavy cream. Garnish with pomegranate seeds or cranberries if desired.
Recipe Notes

*If you don't have an immersion blender, you can puree the soup in batches in your regular blender. IMPORTANT: Check your blender's directions on how to safely blend hot foods.

Filed Under: Recipes Tagged With: comfort food, dairy-free, fall, squash

Black Bean Soup

By Jen

Hey, whatcha cooking this Meal Prep Sunday? A comforting, cozy, nourishing soup is a no-brainer to add to your meal prep list. It’s pretty easy and straightforward to make, and can be reheated easily throughout the week to include with lunches and dinners (heck, it could even work with breakfast if you like!). This black bean soup is a regular in our house.

FYI – if you are unfamiliar with sherry vinegar, rest assured that it’s easy to find. You’ll find it in just about any supermarket.

If you don’t have an immersion blender, you can puree the soup in batches in your regular blender. IMPORTANT: Check your blender’s directions on how to safely blend hot foods.

If you’re in a soup kind of mood, also check out my recipe for Creamy Butternut Squash Soup.

Please leave a comment if you make it – would love to know what you think. Enjoy!

p.s. If you don’t have an immersion blender just yet, this recipe is the perfect reason to finally go out and get one. Just sayin’.


Print Recipe


Black Bean Soup

bowl of black bean soup

Course Soups & Stews

Servings


Ingredients
  • 2 small stalks celery, diced
  • 2 tablespoons extra virgin olive oil or avocado oil
  • 1 large yellow onion chopped
  • β…“ cup (or so) diced red bell pepper
  • 3 cloves garlic minced
  • 3Β½- 4 cups cooked black beans (if canned, drain and rinse)
  • 1 bay leaf
  • 1 tablespoon sherry vinegar
  • 4 cups chicken broth
  • 1/4 teaspoon ground chipotle powder
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1 teaspoon salt

Course Soups & Stews

Servings


Ingredients
  • 2 small stalks celery, diced
  • 2 tablespoons extra virgin olive oil or avocado oil
  • 1 large yellow onion chopped
  • β…“ cup (or so) diced red bell pepper
  • 3 cloves garlic minced
  • 3Β½- 4 cups cooked black beans (if canned, drain and rinse)
  • 1 bay leaf
  • 1 tablespoon sherry vinegar
  • 4 cups chicken broth
  • 1/4 teaspoon ground chipotle powder
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1 teaspoon salt

bowl of black bean soup


Instructions
  1. In a large pot, heat oil over low to medium heat. Add celery, onion, and red pepper, and saute until they soften.

  2. Add garlic and stir for one minute. Add spices, bay leaf, and salt, and stir for one minute.

  3. Add broth, black beans, and sherry vinegar. Simmer for 20-30 minutes.

  4. Remove bay leaf. Just before serving, scoop out about 1 cup of the beans and set aside (a liquid measuring cup like a Pyrex one works well for this step). Using a handheld immersion blender, blend the remaining soup mixture that is in the pot. Return the unblended, whole beans (that you set aside) back to the pot.

Filed Under: Recipes Tagged With: easy, fall, quick

5-minute Hummus

By Jen

If someone had told me a few years ago that someday I’d routinely be making my own hummus, I would have laughed at the absurdity. Well, never say never. These days, I make it on a regular basis – maybe once every two or three weeks as part of meal prep.

I used to believe that making hummus would be difficult and time consuming, and I didn’t see any need to make my own when I could simply buy it at the store.Β  I was motivated to finally try making my own when I got tired of paying SO much for those tiny little tubs of hummus at the supermarket (have you seen the price lately??). Also, as I began to read nutrition labels a bit more closely, I realized that many hummus brands contain poor quality, inflammatory, highly refined oils.

When I make my own hummus, I’m not only saving a bit of money, I’m also able ensure that it doesn’t contain those icky inflammatory oils. And the best part? I was pleasantly surprised to learn that making hummus is ridiculously easy! Seriously, if you know how to turn on your food processor, you can make hummus.

Hummus is a great addition to a bowl meal.

Hummus is super versatile, which is a nice bonus when you’ve actually taken the time to make it yourself. We enjoy it as a dip with veggies for a snack, in a mediterranean bowl meal, added to a salad or wrap, or even thinned with red wine vinegar to make a creamy dressing. It’s also deliciousΒ spread it on roasted eggplant slices, for a hearty snack or a side to round out your meal.Β It’s a meal prep staple in our house.

Give it a try in your meal prep this week! I swear it will make your life easier as you pack lunches and throw together meals.😊

An easy, well-rounded snack: hummus and veggies.

Great as a spread on roasted eggplant slices with greens.

 

 

 

 

 

 

 

 

 

Print Recipe
5-minute Hummus
Course Appetizers, Snacks
Cuisine Mediterranean
Servings
Ingredients
  • 2 14-15oz. cans chickpeas, drained and rinsed (or, if cooking your own chickpeas, 3 1/2 cups cooked chickpeas)
  • 2 cloves garlic
  • 2/3 cup tahini
  • juice of two lemons
  • 2 ounces water (Add more if hummus is too thick for your liking. Different batches of chickpeas have varying water content, which can slightly affect how much water you'll need.)
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon salt
  • dash of cumin
Course Appetizers, Snacks
Cuisine Mediterranean
Servings
Ingredients
  • 2 14-15oz. cans chickpeas, drained and rinsed (or, if cooking your own chickpeas, 3 1/2 cups cooked chickpeas)
  • 2 cloves garlic
  • 2/3 cup tahini
  • juice of two lemons
  • 2 ounces water (Add more if hummus is too thick for your liking. Different batches of chickpeas have varying water content, which can slightly affect how much water you'll need.)
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon salt
  • dash of cumin
Instructions
  1. Add all ingredients except water to a food processor, and blend until almost completely smooth.
  2. Add water as processor is running, and blend until completely smooth.

Filed Under: Uncategorized Tagged With: easy, quick, vegan, vegetarian

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

Stupid-Easy Steel-cut Oats, Instant Pot or Stovetop

By Jen

Oats are the ultimate meal prep staple, providing a hearty backdrop to everything from apple-pie oats to a savory version loaded up with eggs, avocado, bacon, and black beans. I prefer the steel-cut oats versus rolled oats or quick-cooking oats because steel-cut oats are a fantastic “slow carb”. A slow carb is a slower digesting carbohydrate, resulting in steadier blood sugar levels and insulin response. This is key to helping you feel steadily fueled and filled from one meal to the next. Also, keeping your metabolic hormones like insulin in check has a huge impact on your overall health. And that is why I get so excited about slow carbs!

These oats are stupid-easy to make, meaning that they take little effort, time, and clean up to prepare (the Holy Grail of meal prep, right?!). We make a big pot of these once or twice a week, and it definitely makes our breakfasts easier to throw together, and even are great in a pinch for a quick savory lunch or dinner.

Overnight oats, berry, and Greek yogurt parfait, paired with hard-boiled eggs makes a hearty, filling breakfast.

Add this one to your meal prep today! This breakfast-in-a-hurry is a favorite in our house. You can prep the oats and hard-boiled eggs at the beginning of the week, and then you’ve got breakfast for your household for several days. And, with no extra prep effort, everyone can have it their own way by changing up the toppings. The oats recipe is easy-peasy, and can be doubled, tripled, etc. if needed. Also, you can freeze any extra to use at another time.

Feel free to experiment with the liquid amounts a little bit to figure out your favorite texture/ level of chewiness.

Make-your-own oats bowl buffet

We start with plain, steel-cut overnight oats, and some hard-boiled eggs on the side for a protein boost. Topping choices for the oats include fruit, nut butters or nuts, plus a random selection of whatever we have stocked – chia seeds, shredded coconut, cacao powder, cacao nibs, homemade roasted nuts, hemp seeds, etc. Finishing touch options include honey, real maple syrup, and spices. When using frozen fruit (we love the frozen berries and cherries), a quick reheat in the microwave along with some of the prepped oats gets the job done. One other option is to thaw your frozen fruit in the fridge overnight.

Savory oats bowl: oats topped with avocado, egg, turkey bacon, wilted greens, black beans, tomatoes, chives, and a smidge of cheddar

oats with cottage cheese, blueberries, toasted walnuts, and cinnamon
delicous with cottage cheese, too
Print Recipe
Stupid Easy Steel-cut Oats
Course Breakfast
Servings
1/2 cup servings
Ingredients
Stovetop Version
  • 2 cups steel-cut oats
  • dash salt
  • 3 cups water
  • 4 cups plain, unsweetened milk of your choice (dairy, almond, etc.)
Instant Pot Version
  • 2 cups steel-cut oats
  • 3 1/2 cups water
  • 2 cups plain, unsweetened milk of your choice (dairy, almond, etc.)
  • dash salt
Course Breakfast
Servings
1/2 cup servings
Ingredients
Stovetop Version
  • 2 cups steel-cut oats
  • dash salt
  • 3 cups water
  • 4 cups plain, unsweetened milk of your choice (dairy, almond, etc.)
Instant Pot Version
  • 2 cups steel-cut oats
  • 3 1/2 cups water
  • 2 cups plain, unsweetened milk of your choice (dairy, almond, etc.)
  • dash salt
Instructions
Stovetop Directions:
  1. Combine all ingredients in a pot, uncovered, and bring to a gentle boil.
  2. As soon as it begins to boil, quickly remove from heat, cover, and set aside until morning.* Do not refrigerate until morning. * It is perfectly safe to soak the oats overnight without refrigeration. The soaking process enhances digestibility of the oats.
Instant Pot Directions:
  1. Combine oats, water, milk, and salt into Instant Pot.
  2. Place lid on securely, and set valve to "sealing"
  3. Set to manual/ high-pressure for 5 minutes.
  4. Allow for natural pressure release.

Filed Under: Recipes Tagged With: batch cooking, instant pot, oats, quick

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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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