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dairy-free

Gingerbread Spice Energy Bites with Collagen

By Jen

I have a confession to make. I’m pretty lazy when it comes to snacks. I typically don’t prep snacks, because I find it a lot easier to simply grab a small piece of fruit and some nuts or roasted seeds, no cooking or prep necessary. The holidays, however, having me feeling a bit inspired, though. Also, my kids are kind of bored with the fruit-and-nuts-every-single-day snack plan, so I developed this recipe for us all to enjoy something festive that would help us get out of our snack rut.

These cute, little energy bites will satisfy your craving for something sweet, and the yummy gingerbread spices will have you humming all of your favorite holiday tunes in no time. They also deliver a ton of nutrients thanks to fiber-rich dried plums, good fats from the cashews, and a small dose of collagen.

Once known as “prunes”, but since re-branded as dried plums, these powerhouses pack some serious antioxidant punch. In addition, dried plums’ combination of soluble fiber and the natural sugar sorbitol help keep things moving along in the digestive tract quite nicely, if ya know what I mean. Soluble fiber is also very effective at keeping blood sugar levels stable, increases your body’s sensitivity to insulin, and leaves you feeling satiated.

I included a couple of tablespoons of hydrolyzed collagen (a.k.a. collagen peptides or also collagen hydrolysate) in this recipe for a couple of reasons. First, it adds a small amount of protein to the energy bites. Second, collagen provides certain amino acids that our diets can often be lacking, even if we are eating adequate protein in general. There’s some evidence to indicate that collagen, in its variety of forms, confers a wide range of health benefits.

These no-fuss energy bites involve just a quick zip of four simple ingredients in your food processor. Feel free to double the recipe (honestly, you probably will want to eat a double batch of these). If you don’t have any gingerbread spice blend on hand (sometimes my local market stocks it), you can make a quick batch of this gingerbread blend. That recipe yields enough for this recipe, plus some extra to sprinkle on your morning oats, or in your coffee for a treat! And, if you want to skip making the blend, I listed in the recipe instructions the exact amount of each spice you’ll need to get you through just this recipe. You do you.

Process cashews until they take on a crumb-like texture.

 

Your dough will be ready for rolling when it looks like this. It should feel slightly tacky.

 

These are the cashews and prunes (er, dried plums) I often use for this recipe.

Print Recipe
Gingerbread Spice Energy Bites with Collagen
Course Snacks
Servings
energy bites
Ingredients
  • 3/4 cup raw cashew pieces
  • 15 bite-size prunes/dried plums (equivalent to approximately 2/3-3/4 cup)
  • 1 teaspoon gingerbread spice blend (store-bought OR 1/4 teaspoon each cinnamon, ground ginger, and allspice, plus 1/8 teaspoon each nutmeg and ground cloves)
  • 2 tablespoons collagen powder (a.k.a. collagen peptides, hydrolyzed collagen, or collagen hydrolysate)
Course Snacks
Servings
energy bites
Ingredients
  • 3/4 cup raw cashew pieces
  • 15 bite-size prunes/dried plums (equivalent to approximately 2/3-3/4 cup)
  • 1 teaspoon gingerbread spice blend (store-bought OR 1/4 teaspoon each cinnamon, ground ginger, and allspice, plus 1/8 teaspoon each nutmeg and ground cloves)
  • 2 tablespoons collagen powder (a.k.a. collagen peptides, hydrolyzed collagen, or collagen hydrolysate)
Instructions
  1. Pulse cashew pieces in food processor until they take on a crumb-like texture (see picture).
  2. Add remaining ingredients, and process until it forms into a slightly tacky dough-like texture (see picture).
  3. Using a tablespoon or small, cookie-dough scoop, portion out dough a tablespoon at a time, and roll into balls. Store in the refrigerator.

Filed Under: Recipes Tagged With: dairy-free, gluten-free, grain-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. 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 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 it. It freezes well, so it’s wonderful to stash it away for a busy night when you can just defrost it, heat it, and add it to a meal with a lovely protein and huge pile of veggies on the side for an easy, nourishing balanced meal. 

Time-saving tips!

  • Use the peeled, pre-cut squash available at most supermarkets. 
  • Use a handheld immersion blender for the pureeing/blending step. This one is a great option. 

 

Yes, there is a safe way to cut butternut squash.

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

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 arils as a garnish. The tart sweetness totally complements the savory squash flavors. Cranberries or craisins would be a great garnish, too.

 

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

helpful tools to make this recipe

  • chef’s knife
  • cutting board
  • soup pot in a size that works for your needs (Like this super giant one, or this 6-quart one)
  • immersion blender for quick pureeing
  • ladle
Print Recipe
Creamy Butternut Squash Soup
Course Soups & Stews
Servings
Ingredients
  • 2 20 ounce packages peeled, cubed/chunk butternut squash (40 oz. total) (OR if using whole butternut squash, about 3lbs squash, peeled, de-seeded, and chopped); frozen works, too)
  • 4 cups chicken broth
  • 2 teaspoons avocado oil (or other neutral oil)
  • 1 large shallot diced (or substitute with similar amount chopped onion)
  • 1 garlic clove minced or pressed
  • 1 tablespoon chili powder
  • 1/2 teaspoon ground cumin
  • 1 1/2 teaspoons salt (fine kosher salt)
  • 1/2 cup full fat coconut milk (canned kind) OR heavy cream
  • pomegranate arils or cranberries (or craisins) for garnish optional
Course Soups & Stews
Servings
Ingredients
  • 2 20 ounce packages peeled, cubed/chunk butternut squash (40 oz. total) (OR if using whole butternut squash, about 3lbs squash, peeled, de-seeded, and chopped); frozen works, too)
  • 4 cups chicken broth
  • 2 teaspoons avocado oil (or other neutral oil)
  • 1 large shallot diced (or substitute with similar amount chopped onion)
  • 1 garlic clove minced or pressed
  • 1 tablespoon chili powder
  • 1/2 teaspoon ground cumin
  • 1 1/2 teaspoons salt (fine kosher salt)
  • 1/2 cup full fat coconut milk (canned kind) OR heavy cream
  • pomegranate arils or cranberries (or craisins) for garnish optional
Instructions
  1. In a medium pot, heat 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 cumin, chili powder, and salt, and stir for one minute (until fragrant).
  3. Add cubed squash and approximately 4 cups of broth to pot.
  4. Bring to a boil, then lower the heat and simmer, covered, until the squash is tender, about 20 minutes.low for 5 minutes.
  5. Add coconut milk. Using an immersion blender, blend soup until smooth.* If too thick, add more broth as necessary.
  6. 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

Vegan Chocolate Mousse

By Jen

If the thought of a vegan dessert has you feeling skeptical (I get it), let this recipe completely change your mind! This decadent, fluffy dark chocolate mousse relies on aquafaba (a.k.a. whipped chickpea liquid) for its light, airy texture, yet retains every bit of richness of a mousse made with egg whites. I added a pinch of cinnamon and chipotle powder to give it some Cinco de Mayo kick, but you could leave that out if you’d like.

Aquafaba is the liquid from canned chickpeas, and when whipped, turns foamy and stiff, just like whipped egg whites (see video below). It’s perfect for folding into melted dark chocolate for chocolate mousse. It’s an easy and economical dairy-free alternative if that’s what you need. And as long as your dark chocolate is dairy free, too, this recipe is a great option for a vegan dessert!

http://nourishednotfamished.com/wp-content/uploads/2017/05/20170504_145951.mp4

If you’re feeling guilty about indulging in a little bit of dark chocolate, fughetaboutit. As a matter of fact, it would do you good to eat a little bit every day (and not just because it tastes so damn good). Dark chocolate is loaded with healthy fats and antioxidants, and as long as you are consuming at least 70% or higher, and in small amounts, it’s relatively low sugar. The higher the cocoa percentage, the greater the benefit. My personal threshold is currently at 90%, and I’m working my way up to the 95%. Time to set yourself some chocolate goals!

whipped aquafaba

There are many health benefits to consuming dark chocolate regularly: .
– may improve blood flow and lower blood pressure
– can drastically reduce your risk factor for heart disease
– may protect your skin against the sun
– increases insulin sensitivity
– may improve brain function

Want to know more? Check out 7 Proven Health Benefits of Dark Chocolate.

 

 


Print Recipe


Vegan Chocolate Mousse

Course Desserts
Cuisine Mexican

Servings


Ingredients
  • 3/4 cup liquid from 14-15oz can chickpeas (no salt added; also choose BPA-free can if possible)
  • 180 grams high-quality dark chocolate I like to use 85% dark chocolate
  • 1/4 teaspoon fine sea salt
  • 1/4 teaspoon cream of tartar or 1/2lemon juice (optional but does help the aquafaba whip into peaks more easily)

Course Desserts
Cuisine Mexican

Servings


Ingredients
  • 3/4 cup liquid from 14-15oz can chickpeas (no salt added; also choose BPA-free can if possible)
  • 180 grams high-quality dark chocolate I like to use 85% dark chocolate
  • 1/4 teaspoon fine sea salt
  • 1/4 teaspoon cream of tartar or 1/2lemon juice (optional but does help the aquafaba whip into peaks more easily)


Instructions
  1. Pour the aquafaba in a mixing bowl, or the bowl of a stand mixer.

  2. Place the chocolate in a double boiler and heat until just melted (or, melt in the microwave in short increments, being careful not to overdo it).

  3. Pour into another mixing bowl and allow to cool for a few minutes.

  4. Whisk the the aquafaba, salt, and cream of tartar to the point that it forms soft peaks (approximately 2-3 minutes)

  5. With a spatula, gently stir a third of the whipped aquafaba into the melted chocolate, until fully incorporated.

  6. Fold in the remaining aquafaba in two additions, using a spatula and folding in gently until fully incorporated.

  7. Pour into 6 individual cups, and place in the fridge to set for at least two hours.

Filed Under: Recipes Tagged With: aquafaba, chocolate, dairy-free, vegan

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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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