Nourished not Famished

Real-life healthy changes, made simple and delicious.

Taco Seasoning

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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. 

Print Recipe
 Taco Seasoning
Course Sauce/Dressing/Spices
Cuisine Mexican
Servings
(enough to season one pound of ground beef/turkey)
Ingredients
Course Sauce/Dressing/Spices
Cuisine Mexican
Servings
(enough to season one pound of ground beef/turkey)
Ingredients

 

Tangy Tahini Sauce

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There’s a reason McDonald’s has always called their Big Mac sauce “special sauce”. Seriously, in my book, any sauce is special! Sauce transforms plain ingredients (in this case, humble leftovers) into a delicious meal in two seconds flat, like this super quick dinner of Chicken and Broccoli Slaw with Tahini Sauce.

Real food can most definitely be fast food! And by the end of a busy weekday, quick & easy cooking is exactly what I need. I plated up the following, and topped it all with a savory, tangy tahini sauce:
◾broccoli & carrot slaw (raw, but you can saute first if you prefer; I buy this pre-shredded)
◾shredded chicken (from my meal prep stash)
◾Forbidden rice (yup, from meal prep; brown rice would work well, too)
◾a little bit of French lentils (using up the last of meal prep)

 

This is one of our go-to sauces in our house we use to elevate all sorts of basic batch-cooked protein, veggies, and slow carbs into a special meal.


Print Recipe
 Tangy Tahini Sauce
Course Sauce/Dressing/Spices
Servings
cups (approximately)
Ingredients
Course Sauce/Dressing/Spices
Servings
cups (approximately)
Ingredients
Instructions
  1. Put all ingredients into blender & mix well. 

Easy Steel-cut Oats, Instant Pot or Stovetop

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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 super-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
Instant Pot Version
Course Breakfast
Servings
1/2 cup servings
Ingredients
Stovetop Version
Instant Pot Version
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.

Roasted Delicata Squash

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

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

 

Looking for a good sheet pan?

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

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

Baked Buffalo Chicken Hummus Dip

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Weekends are for sweatpants and eating dip, right? Well, you’ll have no problem adding veggies to that list with this Baked Buffalo Chicken Hummus Dip. It’s great as a meal, snack, or the perfect appetizer for game day.

If you’re wondering how you feel about warm hummus, fear not. It’s amazing! I was a skeptic, too until I tried it. I consider myself a bit of a hummus purist, and I’m used to consuming it at room temperture or slightly cool. The hearty chickpeas and garlicky tang from the hummus are a natural addition to a warm dip that will satisfy your appetite and taste buds.

This recipe comes together quickly, and is perfect for doubling up for a lunch or two (or even dinner) later in the week. You can tackle this recipe completely from scratch, by making your own hummus (5 minutes, I swear – check out my recipe), or simply use store-bought hummus. Cook the shredded chicken yourself, or use a rostisserie chicken from the market.

A FEW TIPS:

I like to serve this dip with crunchy veggies like celery sticks and carrots, instead of highly refined chips and bread. I included some brown rice in this dip as an additional nourishing slow carb, because I know that combination works for me and my energy needs. Feel free to skip the addition of rice, as the dip is just as amazing without it.

The amounts below are enough for a monster lunch/dinner portion for one, or for a small appetizer to share. The recipe can be scaled up or down to suit your needs. Party of one? Party of 20? Whatever works!

Feel free to use shredded boneless, skinless chicken breast OR boneless, skinless thighs. The thighs would be a little bit juicier, and are a good choice if that’s what you’re looking for.

Here are some ways you can jump start your prep ahead of time, to help you put this recipe together even more quickly the day you plan to eat it:

JUMP START:

  • Chop your veggies for serving (celery sticks, carrot sticks)
    If you are making the chicken and hummus yourself, prep a day or two ahead of time, and refrigerate until use
  • Cook the brown rice a day or two ahead of time (addition of brown rice is optional)

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”. Prep some for now, and some for later use in other meals, with hardly any extra effort.

NOW & LATER:

  • Double, triple, etc. the entire recipe for extra meals or snacks later in the week
  • Make extra chicken to use in soups, chicken salad, bowl meals, tacos, or even store in the freezer for use much later
    chop extra veggies to use
  • If you’re making your own hummus, use the leftovers/extras in other meals during the week, or with snacks


Print Recipe


Buffalo Chicken Baked Hummus Dip

Course Appetizers, Main Dishes

Servings


Ingredients

Course Appetizers, Main Dishes

Servings


Ingredients


Instructions
  1. Preheat oven to 350F.

  2. Add following ingredients to a baking dish, and stir to combine: shredded, cooked chicken breast, cooked brown rice (optional), hummus, and Frank's Hot Sauce (add extra if you like more heat).

  3. Top with the cheese. Bake for 8-10 minutes or so, until cheese is melted and bubbly on top.

  4. Top with sliced avocado. Serve with celery sticks and carrot sticks for dipping. Optional: top with diced red onion or sliced scallions.

Muffin-Tin Turkey Breakfast Sausage and Grain-Free Waffles

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Cook once, breakfast like a champ all week long

Nothing goes so perfectly with waffles* or pancakes than a tasty, protein-rich sausage patty, right? Most store-bought options for breakfast sausage are full of junk you really don’t want to be putting into your body (just take a gander at that mile-long ingredient list on the side of the box), but, fortunately, it’s easy-peasy to make your own with ingredients  you can recognize. This recipe is easy to double, which means it is a great staple recipe to keep on your meal prep rotation. These patties are a great addition to breakfast, to help ensure that you are starting your day with satiating, fueling protein! 

You have two options for making these patties – the muffin-tin method or pan-fried in a skillet. I prefer the muffin-tin method, as it makes for much easier clean up all around, especially with the silicone muffin pans I’ve been using lately (brand: Trudeau Maison, I found them at Target). 

*This grain-free, gluten-free waffle recipe is made with chickpea flour, and can be found in the book Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently by David Ludwig, M.D. It’s an amazing book that totally lives up to its title, and is backed by solid science. It’s full of great info, recipes, and meal plans. You can check out the original recipe here, along with a helpful video tutorial. Tip: Though the recipe directions state to separate the eggs (yolks and whites), I usually just add the eggs in whole, and it works fine. #Healthymadeeasy, right?

turkey sausage patties with gingerbread-spiced grain-free waffles, cinnamon apples, and dollop of whipped cream

Print Recipe
 Muffin-Tin Turkey Breakfast Sausage
Course Breakfast, Main Dishes
Servings
Ingredients
Course Breakfast, Main Dishes
Servings
Ingredients
Instructions
  1. Combine the spices and salt, and add to 1lb of ground turkey. Add the spice mixture a little bit at a time so it blends evenly.
  2. Muffin-tin method: Preheat oven to 350 degrees F. In a standard size muffin tin, fill all twelve wells about halfway each. I like to use an ice cream/batter scoop to make this go more quickly. Bake for approximately 20-22 minutes, or until the patties reach an internal temperature of 165F.
  3. Pan-fry method: Form into small patties, then pan fry them over low-medium heat in an ovenproof skillet in a little bit of oil to brown them (I used avocado oil). To ensure they are cooked all the way through, finish them in the oven for a few minutes at 350F, until they reach an internal temp of 165F.

Turmeric Roasted Cauliflower

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Want an easy way to get a few more veggies into this week? Turmeric Roasted Cauliflower is a little gem of a side dish that really is a superstar. It’s super-quick to make, and so delicious that eating more veggies becomes effortless! You’ll probably find yourself eating all of it, right from the pan, no plates necessary. If you love food that tastes good AND is good for you, this is a win-win. Turmeric brings a rich, complex flavor and gorgeous golden hue to any dish, and it’s loaded with innumerable health benefits.

This dish is generously spiced with turmeric, and also contains black pepper and fat (olive oil or avocado oil), both of which aid the body in digesting and absorbing the beneficial compounds found in turmeric. The main active ingredient in turmeric is a compound called curcumin. Here’s why curcumin is a nutrient superstar:
– is a very strong anti-oxidant
– has powerful anti-inflammatory effects
– boosts BDNF (Brain-Derived Neurotrophic Factor), linked to improved brain function and a lower risk of brain diseases
– may help reverse some steps in the heart disease process
and the list goes on . . . .

If you want to geek out on more info on its health benefits check out Ten Proven Health Benefits of Turmeric and Curcumin.

 


Print Recipe


Turmeric Roasted Cauliflower

Course Salads & Side Dishes
Cuisine Indian

Servings
1-cup servings


Ingredients

Course Salads & Side Dishes
Cuisine Indian

Servings
1-cup servings


Ingredients


Instructions
  1. Preheat oven to 450F.

  2. Remove and discard (compost it if you can!) the cauliflower core. Cut cauliflower into bite-sized florets.

  3. Combine remaining ingredients in a large bowl. Whisk to combine.

  4. Add cauliflower pieces to large bowl. Mix thoroughly to coat well.

  5. Spread out cauliflower in a single layer on a large baking sheet.

  6. Bake for approximately 25 minutes, or until the cauliflower begins to brown.

Grilled Veggie Party Platter

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Headed to a party or barbeque this week? Or maybe you just want to stock your fridge with ready-to-eat veggies to help yourself hit your veggie goals? Stack the deck in your favor by making this fun platter, loaded with veggies, good fats, and legumes (optional addition, I used lentils here, but any kind of white bean would work well in this, too).

Weekends in particular are a vulnerable time for getting off track, so boost your odds for success by piling your plate with real food. This will help crowd out the junk, and also will nip cravings in the bud.

This summer party platter is pretty straightforward to make. I grilled a veggie combination of zucchini, summer squash, and eggplant, then piled some cooked french lentils* on top of the veggies, and drizzled it all with a delicious sauce (see suggestions below).

Making a sauce is super easy – just dump all ingredients into blender and you’re good to go! (As an alternative, you could top with a different sauce of your choice.)

Sauce and toppings ideas

*I like French lentils versus regular brown lentils because I prefer their flavor and they are firmer than brown lentils. To make, combine 1 cup French lentils, 1 bay leaf, and 3 cups broth. Bring to a boil, then simmer, uncovered for approx. 20 minutes (check to avoid overcooking). Drain before serving.

To make the grilled veggies, I cut zucchini, summer squash, and eggplant into 1/2″ slices lengthwise, and red onion about 1″ thick. I sprayed both sides with avocado oil, and sprinkled with salt, pepper, and garlic powder. I grilled the veggies over medium heat, flipping halfway (maybe 5-8 minutes each side??).

So, if you’re headed to that party or barbecue, bring this crowd-pleasing veggie platter, enjoy that party, dig in, and stay on track.  Or, if you’re simply trying to set yourself up to enjoy delicious, nourishing, veggie loaded meals, this recipe will help you make that happen. You got this!

Print Recipe
 Grilled Veggie Party Platter
Course Appetizers, Main Dishes, Salads & Side Dishes
Servings
varies
Ingredients
Course Appetizers, Main Dishes, Salads & Side Dishes
Servings
varies
Ingredients
Instructions
  1. Preheat grill to medium heat. Spray both sides of each veggie slice with avocado oil (or, instead, brush with oil), and sprinkle with salt, pepper, and garlic powder. Grill the veggies over medium heat, flipping halfway (cook approximately 5-8 minutes each side). 

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?