Nourished not Famished

Real-life healthy changes, made simple and delicious.

Recipes

Maple Mustard Rosemary Grilled Turkey Tenderloin

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grilled turkey tenderloin

When warm spring and summer temps hit, we want to be outside, chilling out,  and not spending hours in the kitchen, right? Grilling is a great way to keep things simple. No pans to clean, and you can churn out a delicious meal *fast*, and with little effort.

Don’t sweat it when it comes to grilling prep. Keep it simple! I made this mustard, maple, and rosemary grilled turkey tenderloin just flying by the seat of my pants – no real measuring, no fuss. Turkey tenderloins are very flavorful and tender, and perfect for when you feel like you just can’t take another chicken dinner.

picture of kale and blueberry salad with grilled turkeky tenderloin

Grilled maple mustard rosemary turkey tenderloin is a delicious protein addition to a summer salad!

And, FYI, marinating the meat has benefits beyond flavor and tenderness. When meats are grilled, the cooking process generates carcinogenic compounds known as HCAs (heterocyclic amines). Carcino-whut?? Hold on, there  – no need to freak out and toss out your grill!  It turns out that the antioxidant-rich herbs and spices (such as rosemary, thyme, oregano, sage, cumin, coriander seed, and turmeric) that are often found in marinades greatly decrease or *eliminate* these HCAs that are formed when you grill meats. So, sure, it’s totally fine to occasionally enjoy grilled foods. Just remember that marinating those foods has a strongly protective effect by preventing the formation of HCAs. As a matter of fact, rosemary is the superstar when it comes to reducing HCAs, so maybe you wanna give this recipe a try?

 

The marinade basics:

the basics you’ll need to make this marinade


The basic how-to:


the quick and dirty on how this easy recipe comes together (see details below)


Print Recipe
 Maple Mustard Rosemary Grilled Turkey Tenderloin
grilled turkey tenderloin
Course Main Dishes
Servings
Ingredients
Course Main Dishes
Servings
Ingredients
grilled turkey tenderloin
Instructions
  1. Combine oil, rosemary, maple syrup, mustard, and soy sauce. Pour over tenderloins and spread to coat evenly.
  2. Marinate tenderloins in refrigerator for at least two hours, if possible. If you don't have time to marinate that long, aim for 15-30 minutes if you can. It's still gonna taste great.
  3. Cook on the grill at medium heat, approximately 8 - 10 minutes per side. Be sure to cook until internal temp hits 165 degrees farenheit.
  4. Let the cooked turkey rest for a few minutes before slicing (and maybe you could take a few minutes of well-deserved rest, too?). This allows the juices to redistribute throughout the turkey so that it can retain the juices rather than flow out onto your cutting board. I know you're really hungry and want to eat right now, but you don't want dry turkey, do you?

Greek Spice Blend

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One of the easiest ways to feed a crowd, whether that be your family or if you’re simply entertaining is to go buffet-style. Think taco bar, chili bar, or these Greek Chicken Mediterranean Bowls. Grilled veggies like eggplant and zucchini, chickpeas, feta, tomatoes, rice/quinoa, cucumbers, fresh herbs like mint and oregano, and tangy Greek dressing are the perfect DIY base for grilled Greek-spiced chicken. Mix up a batch of this Greek Spice Blend, and you’ll be ready for a quick weeknight dinner or for a weekend of entertaining, with plenty leftover for future meals and meal prep.

 


Print Recipe


Greek Spice Blend

Course Sauce/Dressing/Spices
Cuisine Greek

Servings


Ingredients

Course Sauce/Dressing/Spices
Cuisine Greek

Servings


Ingredients


Instructions
  1. Combine all ingredients and store in an airtight glass jar.

Sloppy Joe Sweet Potato Boats

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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
Course Main Dishes
Servings
Ingredients
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).

Sheet Pan Sausage, Peppers, and Onions

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One-pan magic: Sheet Pan Sausage, Peppers, and Onions. This was so easy, so delicious, and the whole fam loved it. And less clean up, too. A check in the “win” column, no?

I used Trader Joe’s sweet Italian style sausage, and sliced onions and peppers tossed in a little bit of olive oil. I sprinkled the veggies with a little bit of salt and pepper, and sprinkled the whole pan with a smidge of Italian seasoning. I cooked at 400F for about 25 minutes*. Served it all with brown basmati rice, and some fresh fruit for dessert. Busting out of our Taco Tuesday rut here, I tell ya.

* I used sausages that were already cooked. If you’re cooking with uncooked meat, make sure you cook chicken sausages to an internal temp of 165F, pork to 160F.

And when life gives you leftover sheet pan sausage, peppers, & onions, you take advantage and dump it into a frittata for an easy peasy Thursday night dinner.  Along with the frittata, we had meal prep roasted sweet potatoes and Brussels sprouts.

Making real food meals a regular part of your life doesn’t have to mean a lot of time and fuss in the kitchen. If you start your week with a few prepped staples, it makes it so much easier to throw meals together throughout the week, especially if you capitalize on leftovers, too.

These shortcuts are so helpful, especially by Thursday night when I’m all about sweatpants & slippers and counting down the minutes ’til Friday. You, too??


Print Recipe


Sheet Pan Sausage, Peppers, and Onions

Course Main Dishes, One Pan Dinners
Cuisine Italian

Servings


Ingredients

Course Main Dishes, One Pan Dinners
Cuisine Italian

Servings


Ingredients


Instructions
  1. Directly on sheet pan, toss onions and peppers with salt and pepper, italian seasoning, and a little bit of olive oil. Add sausage to mixture, and spread evenly on pan.

  2. Cook at 400F for about 25 minutes. (I used sausages that were already cooked. If you're cooking with uncooked meat, make sure you cook chicken sausages to an internal temp of 165F, pork to 160F.)

Roasted Sweet Potatoes

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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
Course Salads & Side Dishes
Servings
(depends on amount of potatoes)
Ingredients
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.

One-Pan Garlic & Ginger Ground Pork Stir Fry

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As the week drags on, let’s admit it – getting dinner on the table becomes even *more* of a pain. Yes, the eating part is fun, but oh, lordy, the prepping sure ain’t no fun when you’re too tired for anything but fuzzy slippers and binge watching your Netflix faves. And you so badly want it to hurry up and be Friday already. That’s when I rely on fast dinners like this One Pan Garlic & Ginger Ground Pork Stir Fry to get me through.


Print Recipe


One-Pan Garlic & Ginger Ground Pork Stir Fry

Course Main Dishes, One Pan Dinners
Cuisine Asian

Servings


Ingredients

Course Main Dishes, One Pan Dinners
Cuisine Asian

Servings


Ingredients


Instructions
  1. Heat a large skillet over medium-high heat, and add ½ tsp avocado oil.

  2. Add pork to skillet, and cook until browned.

  3. Remove pork from pan, and place to the side in a bowl.

  4. Reduce heat to medium, add remaining 1/2 tsp of oil, and add garlic and ginger. Stir, and cook for 1 minute, until fragrant. Do not let garlic brown (reduce heat if necessary).

  5. Add remaining vegetables, and cook at medium to medium-high heat until softened a bit, but not mushy.

  6. Reduce heat to low, add cooked pork to pan and 1 cup of black beans. Stir gently.

  7. Remove pan from heat, drizzle with soy sauce and sesame oil, and then stir to combine. Serve over rice and enjoy!

Vegan Chocolate Mousse

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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!

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
Course Desserts
Cuisine Mexican
Servings
Ingredients
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.

Slow Cooker Pork Carnitas and Taco Slaw

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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
Course Main Dishes, Salads & Side Dishes
Cuisine Mexican
Servings
Ingredients
Instructions
  1. Combine all ingredients.

Curry Coconut Roasted Cashews

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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
Course Snacks
Servings
Ingredients
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.

Easy appetizers: Salad-on-a-Skewer & Sprigs in a Blanket

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So much entertaining this time of year, right? I looove it, but I don’t want to spend the holiday season stuck in the kitchen! If you happen to party with me this time of year, you’ll probably see these quick and easy appetizers make an appearance.

Salad-on-a-Skewer and Sprigs-in-a-Blanket (a.k.a. prosciutto-wrapped asparagus) are a breeze to make, and also pack in a lot of veggies. And, let’s face it – it’s nice get a few veggies in this month in between all those Christmas cookies. These appetizers are also free of refined carbohydrates (unlike the usual appetizer choices full of bread and crackers).

Salad-on-a-Skewer:
I used the small bamboo skewers, and loaded each with a chunk of roasted beet (you can skip the roasting yourself and use the precooked), a few leaves of baby spinach, and a chunk of blue cheese (I found some Danish blue cheese that was firm enough to hold up to being skewered). Last, I drizzled them with some sherry vinaigrette (recipe below – makes a big batch to keep for other meals and salads during the week).

Sprigs-in-a-Blanket:

Works best with thick asparagus spears, but I could only find thin ones at my supermarket, so I just wrapped two sprigs in each. Spiral wrap a proscuitto slice around the asparagus, and cook on a baking sheet at 450F until prosciutto is crispy (5-8 minutes). Halfway through cooking, rotate the spears for even cooking.

Print Recipe
 Sherry Vinaigrette
Course Appetizers, Salads & Side Dishes
Servings
Ingredients
Course Appetizers, Salads & Side Dishes
Servings
Ingredients
Instructions
  1. Add all ingredients except olive oil to a bowl or jar and whisk to combine. Slowly drizzle in olive oil, a little bit at a time, whisking to combine. This makes a large batch, leaving you plenty for the rest of the week.