Nourish: Archive

What's a Side Salad?

A side salad serves a few purposes. One, is the obvious, you get in a hearty serving of low calorie, high fiber vegetables. Two, a salad is a plate filler. When making a side salad be cautious of toppings such as cheese, nuts, dried fruit and dressings. Remember, you are making a side salad not a trail mix over lettuce. Unlimited Ingredients (choose as much as you like) Lettuce ...

Jan 14th

Chow for the Week Ahead: Week of 1/14

I have found some really nutritious, delicious and fun recipes for this week’s meal plan. Many readers have been asking me what do I mean when I write a “side salad” to accompany a meal. You will see a post above this week’s plan to help you create a healthy, low calorie side salad to pair with any meal. The Veg Plan Monday: Sweet Potato Crust Pizza (top with choice...

Jan 14th

Chow for the Week Ahead: Week of 1/7

I hope you all had a great holiday season. Now is the time to get back on track and what better way to do it then to meal plan. Hope 2013 is a delicious and healthy year for all! The Veg Plan Monday: Buffalo Style Roasted Tofu serve over brown rice or quinoa. Serve with celery/carrot sticks and side salad. Tuesday: Spiced Red Lentil, Tomato and Kale Soup serve with side salad Wednesday:...

Jan 4th

Chow for the Week Ahead: Week of 12/24

Chow for the Week Ahead will be back next week. See you in the new year!

Dec 27th

CHOW FOR THE WEEK AHEAD: WEEK OF 12/17

My thoughts and prayers go out to all of the those affected by the horrific tragedy in Newtown, CT. The Veg Plan Monday: Tortilla Lasagna serve with side salad Tuesday: Curried Pumpkin Lentil Soup serve with Spinach and Avocado Salad with Garlic Mustard Vinaigrette Wednesday: Easy Baked Tilapia topped with Cilantro Pesto with Toasted Pumpkin Seeds serve with steamed broccoli and brown...

Dec 16th

Chow for the Week Ahead: Week of 12/10

Tis the season for healthy and delicious food! The Veg Plan Monday: Vegetarian Paella serve with side salad (for a higher protein option, add 1 cup of edamame to the recipe) Tuesday: Pad Thai Frittata (omit shrimp for vegetarian option) with Simple Ginger Carrot Soup Wednesday: Greek Veggie Burgers (no bun) serve with Sauteed Spinach and baked sweet potato fries Thursday:Warm Farro Salad...

Dec 10th

Chow for the Week Ahead: Week of 12/3

Fa la la la, more healthy meal planning The Veg Plan Monday: Portabella and Gouda Burger with Garlic Mayo serve with Cabbage and Carrot Slaw. For a low carb option, omit the bread bun and serve on a lettuce bun Tuesday: Butternut Squash Tikka Masala serve with steamed broccoli and side salad Wednesday: Salmon over Lemony Peas serve with roasted asparagus and baked sweet potato ...

Dec 4th

CHOW FOR THE WEEK AHEAD: WEEK OF 11/26

I hope everyone had a great Thanksgiving holiday filled with family, friends, food and fun. I promise only one Thanksgiving leftover recipe and then we are going to move on with our meal planning lives ;) The Veg Plan Monday: Penne Rigata with Brussels Sprouts and Gorgonzola serve with side salad. Tuesday: Lentil Tacos serve with guacomole and Tomato, Onion and Cucumber salad Wednesday:...

Nov 26th

Mashed Plantains and Sweet Potatoes

Bring this dish to your Thanksgiving dinner celebration. Sorry mashed potatoes, there is a new mash in town. Ingredients 2 ripe yellow plantains, peeled and diced 2 large sweet potatoes, peeled and diced 1/4 cup of half and half 1 tsp of pumpkin pie spice salt and pepper to taste Prep Bring a large pot of water to a boil. Add in diced sweet potatoes and plantains. Cook until tender....

Nov 14th

Chow for the Week Ahead: Week of 11/12

With Thanksgiving fast approaching, I promise no turkey or mashed potatoes in this week’s plan. You will have plenty of those next week. The Veg Plan Monday: Simple Scrambled Tofu and Kale with Sweet Potato Fries serve with side salad Tuesday: Spaghetti Squash Lo Mein (use edamame for extra protein) serve with side salad Wednesday: 15 Minute Baked Scallops serve with brown rice and...

Nov 12th

When Life Gives You Bananas.....

Make coconut flour banana bread. This is a healthier, lower carb version of your Grandma’s banana bread. Yet, it still tastes insanely rich and delicious. How do I know this? My husband had a piece and said, “this doesn’t even taste healthy.” See, I told you. I have tried to make this several times and failed miserably. This recipe is a keeper. I added pumpkin to...

Nov 6th

Chow for the Week Ahead: Week of 11/5

I hope everyone is getting back to normal after Sandy. My thoughts are with all of those effected by this terrible storm. It was hard to think about food and meal planning last week knowing that many in the tri-state area were not able to enjoy a hot meal. The Veg Plan Monday: Apple, Pecan and “Sausage” Stuffed Acorn Squash serve with side salad Tuesday: Easy Lentil Burgers serve...

Nov 4th

Chow for the Week Ahead: Week of 10/22

Fall is an amazing time of year for food. This week’s meal plan is filled with healthy and delicious fall produce. The Veg Plan Monday: Stir Fried Tofu with Cabbage, Carrots and Red Pepper with brown rice or quinoa. For lower carb option, try cauliflower rice. Tuesday: Easy Sweet Potato Veggie Burgers with steamed broccoli and side salad. Wednesday: Baked Cod with Lemon and Olive Oil...

Oct 21st

Chow for the Week Ahead

Meal planning made easy The Veg Plan Monday: Cauliflower Crust Vegetarian Pizza served with a side salad Tuesday: Penne with Roasted Butternut Squash and Kale served with side salad * I will add baked tofu into this dish for more protein Wednesday: Parmesan-Crusted Tilapia with quinoa and steamed broccoli Thursday: Bowling night, dinner out (Yes, I said bowling :) Friday: Pistachio...

Oct 12th

Open Faced Baked Tofu Reuben

Who says a good sandwich needs two slices of bread? Ingredients 1 slice of good rye bread (not light, not the kind that has a million ingredients) 1 piece of baked tofu (package has 2 pieces) 1/2 cup of sauerkraut 1 slice of Swiss cheese Prep (Very easy. This recipe is great for a quick dinner paired with a salad and steamed vegetables.) Preheat oven to 350 degrees. Spray baking sheet...

Oct 11th

Roasted Butternut Squash and Three Bean Chili

I was running (probably more like a leisurely jog) early yesterday morning in the cool, crisp fall air and thought it would be the perfect night for chili. I envisioned this recipe while I ran then went to the store and made it happen. Ingredients 1 cup of dry black eye peas, rinsed 1 cup of dry black beans, rinsed 1 cup of dry Northern beans, rinsed 4 cups of roasted cubed butternut squash ...

Oct 8th

Edamame Olive Pesto

I start to create odd concoctions when my cupboard gets bare. This pesto is a result of that. I will surely be making this again and again. Ingredients 2 cups of cooked edamame, cooled 2 cups of packed fresh basil 1 can large pitted black olives 3 tbsp of nutritional yeast 2 cloves of fresh garlic, grated 1/4 tsp of salt 1/4 tsp of pepper 1/4 cup of water Prep Add all ingredients...

Oct 8th

Spicy Ginger Carrot and Sweet Potato Soup

I know, it’s quite a list of ingredients (see below if you have not already). I usually pass on a recipe when I see a list as long as this one. However, I promise this soup is incredibly easy to execute and well worth the long list. By the way, I love sriracha. Ingredients 3 cups of carrots, peeled and chopped 1 medium sweet potato, peeled and chopped 1 medium onion, diced 2 cloves...

Oct 2nd

Curried Pumpkin Hummus

I know, pumpkin again. I could seriously eat pumpkin every day for the rest of my life. I found this recipe on an amazing blog, Diet, Dessert and Dogs. I made a few minor changes to the original. Of course, I added more pumpkin :) Plain ol’ hummus, watch your back. Ingredients 1 cup canned organic chickpeas (rinsed thoroughly) 1 cup canned pumpkin puree 2 tbsp sunflower seed butter ...

Sep 18th

Pizza for Breakfast

Once September hits, I find any reason to consume pumpkin on a daily basis. Ingredients 1 low carb wrap (I used one from LaTortilla Factory) 1/2 cup of pumpkin puree 1 small banana, cut into thin slices 2 tbsp of natural chunky peanut butter (or creamy, different strokes for different folks) 1 tsp of cinnamon 1 tsp of stevia Prep Place wrap on a microwave-safe plate Place pumpkin in a...

Sep 13th

Pumpkin Pie Oatmeal

Waking up to that dang alarm just got easier. Ingredients (for 2 servings) 1 cup of uncooked old fashioned oats 2 cups of vanilla unsweetened almond milk (use less for thicker oatmeal) 1/2 cup of organic pumpkin puree 1 scoop of vanilla protein powder 1/4 cup of ground flaxseed 2 tsp pumpkin pie spice (recipe to make your own here) dash of vanilla extract Prep Combine all...

Sep 12th

Oven Baked Edamame Eggtangles

This recipe is really simple, healthy and absolutely delicious. Serve them with your favorite peanut dipping sauce. Edamame eggtangles will be your new favorite Meatless Monday dinner and “Twice is Nice” (aka leftovers) Tuesday lunch ;). Ingredients 9 Nasoya egg roll wrappers 1 1/2 cups edamame, thawed 1 lb package of shredded coleslaw mixture (cabbage, carrots) ...

Jul 31st

Leftover Curried Turkey London Broil Salad

A creative way to make leftovers into something completely different for lunch the next day. This salad recipe is light and healthy. I promise you won’t miss the mayo! Ingredients 8 oz leftover turkey London broil (Didn’t make turkey London broil? Chicken breast or canned tuna in water can be used as well) 1 tbsp Dijon mustard 2...

Jul 29th

Turkey London Broil with Fresh Peach Salsa

Is your grill tired of chicken, chicken and more chicken? Give turkey London broil a go. Chickens and grills everywhere will rejoice. Ingredients 1 1/2 lbs turkey London broil Marinade for meat 1/2 cup pineapple juice 1/4 cup soy sauce 1 tbsp fresh ginger, grated 1/4 tsp dried parsley 1/4 tsp dried cilantro 1/4 tsp fresh ground pepper 1/4 tsp onion powder 1 garlic clove,...

Jul 27th

Protein Packed Blueberry Breakfast Smoothie

Warning, this smoothie is addictive! “Violet, you’re turning Violet” Ingredients 8 oz vanilla, unsweetened almond milk (I love Silk) 6 oz plain Greek yogurt (I love Fage) 1 serving light silken Nasoya tofu (1/5 of package) 1 cup blueberries (from NJ of course) 2 tbsp ground flaxseed or 1 tbsp chia seeds (either work great) 1/4 tsp...

Jul 19th

Fiery Gazpacho

This gazpacho has summertime written all over it. Only 86 calories for a whopping 2 cup serving. P.S. Don’t let the laundry list of ingredients or steps fool you. It’s SUPER EASY to make! Ingredients 3 ripe vine tomatoes, peeled 2 green bell peppers, chopped 1 orange bell pepper, chopped 2 celery stalks, chopped 2 cucumbers, peeled and chopped 1/2 jalapeno, chopped (include...

Jul 15th

Spicy Stuffed Peppers

This recipe won’t leave you feeling stuffed ;) Ingredients 1 lb of 99% lean ground turkey 2 large green peppers, cut off tops and clean inside 2 large yellow or orange peppers, cut off tops and clean inside 1 cup of shredded extra sharp cheddar, reserve 1/4 cup for topping 1/4 cup of low sodium vegetable or chicken broth 1/2 cup of...

Jul 12th

Quinoa and Black Eyed Pea "Meatloaf" with Summer...

Start your Meatless Monday pledge with this savory and incredibly fiber-packed recipe. Ingredients For the “meatloaf” 1 1/2 cups of quinoa (prepare as directed, I use vegetable broth for extra flavor in place of water) 1 1/2 cups of cooked black eyed peas (canned or fresh, ideally fresh if you have the time) 1/2 cup of whole...

Jul 11th

CURRIED CAULIFLOWER 'RICE'

Impress your friends with this delicious, low carb/low calorie substitute for rice. 1 cup of white rice = 205 calories, 45 grams of carb, 0 grams of fiber 1 serving of cauliflower “rice” = 62 calories, 11 grams of carb, 5 grams of fiber Ingredients 1 large head of cauliflower 1 tsp of olive oil 2 tsp curry powder Salt and pepper to taste Prep Preheat oven to 350 degrees. ...

Apr 3rd

WHEAT BERRIES FOR BREAKFAST

Sorry oatmeal. I still love you, but wheat berries are so good! Ingredients 2 cups of wheat berries, thoroughly rinsed 4 cups of vanilla soy milk (I used Silk light Vanilla) 3/4 cup of raw, unsalted pumpkin seeds pinch of salt *Sweeten as needed Prep Spray crock pot with nonstick cooking spray. Add all ingredients into crock pot and stir. Cook on low heat for about 3-4 hours, until wheat...

Apr 2nd

RIDICULOUSLY EASY PULLED PORK

Ingredients 1 lb of pork tenderloin 1/2 of 1 large sweet onion, thinly sliced 1 1/2 cups of Stubb’s BBQ sauce 6 oz of tomato paste Prep Add pork, onion, BBQ sauce and tomato paste into crock pot. Stir to incorporate ingredients. Cook on high heat for about 3-4 hours or on low heat for about 6 hours. Once pork is thoroughly cooked and tender, use 2 forks to shred. Serve on...

Mar 30th

KITCHEN SINK PESTO

Everything but the kitchen sink and animal products are in this delicous, vegan pesto. A great way to use up those herbs before they go bad. Ingredients About 30 basil leaves About 30 mint leaves 1 cup of chopped parsley 1 clove of garlic 1 cup of raw, unsalted cashews 1/4 cup of nutritional yeast 1 tsp of sea salt juice of 1 lemon ...

Mar 29th

CHOCOLATE SHAKE

McDonald’s has nothing on this chocolate shake! Ingredients 8 oz of unsweetened vanilla almond milk 6 oz of plain, Fage nonfat Greek yogurt 1/2 cup of frozen chopped spinach 1 heaping tbsp of cocoa powder 1 tbsp of ground flaxseed 1 tsp of vanilla extract 2 tsp of Truvia or sweetener of choice Prep Place ingredients in a...

Mar 29th

KALE SALAD

So delicious! Hearty enough for a meal. Ingredients Salad 8-10 cups of massaged kale leaves 1/3 cup of raw pumpkin seeds 1/3 cup of Sunsweet Plum Amazins 1/2 cup of lupini beans Dressing 1/4 cup of tahini 2 tbsp of agave nectar 1 tsp of soy sauce 1 tsp of nutritional yeast sea salt and pepper to taste Prep Rinse kale thoroughly. Dry with clean kitchen towel. Cut leaves from stem....

Mar 29th

Shamrock Shake

Just in time for St. Paddy’s Day Ingredients 8 oz of unsweetened vanilla almond milk 6 oz of Fage plain Greek yogurt 1 tbsp of ground flaxseed 1 cup of baby spinach dash of vanilla extract 1 tsp of Truvia (optional) Prep Add all ingredients to blender. Blend to preferred consistency and enjoy! Nutrition facts Calories: 180 Fat: 4 grams Carbs: 10 grams Protein: 22 grams ...

Mar 14th

SPICY CHICKEN SAUSAGE AND ROASTED VEG BURRITO W/...

Ingredients 3 Thin n Trim, chipotle and peach salsa chicken sausage links, diced into small pieces 4 low carb whole wheat wraps such as La Tortilla Factory or Tumaro’s 1 small yellow onion, chopped 1/2 small red onion, chopped 1 garlic clove, chopped 3 cups of butternut squash, cubed 2 cups of portobello mushrooms, chopped into small pieces 1 green plaintain, chopped into...

Feb 22nd

4 tags

Buffalo Chicken Chili

Ingredients 1 lb of 98% lean ground chicken 1/2 large sweet onion, diced 1 can of white cannellini beans, drained and rinsed 1 cup of chicken broth 3 tbsp of Nasoya Nayonaise 1/2 cup of Archer Farms buffalo wing sauce (found in Target) 1 tbsp of olive oil 1/2 tsp of salt 1/4 cup of crumbled bleu cheese 2 stalks of celery, finely chopped (for garnish) Makes about 5, 1 cup...

Jan 26th