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NOURISHED WAY NUTRITION

Nourishing the Whole You

Welcome to our very own passion project filled with personalized workouts and meal plans created by a Nutritionist and Certified Personal Trainer. 

Everyone’s lifestyle is personal and we know that not one diet and exercise program will work for everyone. This is why we create customized, realistic plans that will help you achieve your goals; whether that's to crush your first 5K, lose that last 10 lbs or just keep up with your kids.

  • ivydames

I really look forward to fall for the leaves changing, pumpkin everything, and all of the delicious and nutritious foods that are in season during this transition. Or at least that's what I tell myself to cope with the colder, shorter days :)


I love eating salads year round but I don't love just noshing on cold, raw veggies in the winter. There's a reason you crave cooling foods that are high in water in the summer like watermelon and cucumber and warming foods in the winter like soups and certain spices like cinnamon we commonly see in dishes and baked goods. There is also some evidence to show that by eating warming foods, less energy is required to create heat in the digestive tract and thus, leaves more energy for digestion and allows the body to better absorb it's nutrients.


From a nutrition standpoint, this salad achieves balance with a plant based protein (farro), a leafy green (kale), an acid for digestion (vinegar), healthy fats (oil and nuts), warming spices (cinnamon), and seasonal produce (kale, squash and apple). Yay!


This salad comes together easily and can be your main dish or an easy side. Serve this beauty right away or keep in the fridge for a few days. I recommend warming for a tiny bit in the microwave if taking directly out of the fridge (if you're ok with using this, a quick nuke shouldn't affect the nutrients too much) or just letting sit at room temperature for a bit before eating.


Let me know if you make it, and how you like it! Do you enjoy this time of year? What's your favorite squash?




Hearty Harvest Salad


Prep Time : 10 minutes | Total time : 20 minutes | 4 servings


Ingredients :

1 large bag of pre-washed kale or 2 heads of kale washed and de-stemmed

1/2 large butternut squash

1 honeycrisp or other seasonal apple

3/4 cup farro

1/2 cup chopped pecans or walnuts

1 teaspoon cinnamon

5 tablespoons olive oil

3 tablespoons red wine vinegar

1.5 tablespoons dijon mustard

Salt & pepper to taste


Instructions :

1. Preheat oven to 425. Peel and cube butternut squash into 1/2 inch pieces, toss with 2 tablespoons olive oil, a dash of salt & pepper, and cinnamon. Place in oven for about 20 minutes until cooked and browned, stir once.

2. Fill a medium pot with water and bring to a boil, add farro. Boil for 10 minutes and drain excess water, allow to cool.

3. While squash is cooking, place kale in a large bowl and drizzle 1 tablespoon olive oil and vinegar and begin to massage. Work the oil and vinegar into the leaves for a few minutes until they soften and darken in color.

4. Chop apple into 1/2 inch cubes and toss with kale. Add cooked farro to bowl and toss to combine. Add chopped walnuts.

5. Remove squash from oven, allow to cool slightly and combine with other salad ingredients.

6. Combine remaining olive oil, vinegar, mustard and salt & pepper to taste and pour over salad, stir to coat.

7. Enjoy!



  • ivydames

Updated: Nov 13, 2019

Fall is here ya'll and I am diving into the comforting, warm foods. Roasting is one of my favorite ways to cook veggies at this time of year because you can infuse a lot of flavor and use them in practically everything.


I love using butternut squash because not only is it delicious, but packed with vitamin A, with 1 cup boasting almost 300% of your daily dose! It also has vitamin E, thiamin, niacin, vitamin B-6, folate, pantothenic acid, and manganese. This dish combines also uses a whole grain, nuts and some fruit for a vitamin packed, fiber full dish with just a hint of sweetness and some plant based protein. Enjoy!




Photo by Sara Dubler on Unsplash


Ingredients

1 butternut squash – peeled and cubed

2 cups brussels sprouts

1 cup quinoa

2 cups kale

2 tablespoons olive oil

2 tablespoons maple syrup

1/2 tsp salt

¼ tsp pepper

1 cup whole pecans

1/2 cup dried cranberries


Instructions

1. Preheat oven to 425. Halve brussels sprouts and cut off ends, combine with butternut squash and toss with olive oil and salt and pepper and spread across baking sheet roast for about 20-25 minutes, stirring once.

2. Bring water to a boil and add quinoa, cook for about 10 minutes or until al dente.

3. Combine quinoa, kale, roasted veggies, pecans and cranberries, toss with maple syrup serve immediately.



  • ivydames




No matter the time of year, we're all super busy. There's a party to go to, mountain to climb, pumpkin patch to explore, kayaks to float in, microbrews to drink- I get it. That’s where a little planning and prepping one day a week can make a big difference in your life. If you are busy, want to lose weight, eat healthier or just like to get all your cooking done at once, this is the way to go.


It can seem daunting at first to plan that far ahead (I know it was for me) but hopefully these tips will help make it easier and get you going towards successful meal prepping.


Start Simple This isn’t really the time to start eating crazy foods you aren’t used to, at least for the first few weeks. Think about putting together foods you already like and know how to prepare, this will save you time to begin with.


Master Breakfast If you already eat oatmeal, try doing overnight oats. I love oats because they are high in fiber, and can be super nutritious for a filling and healthy breakfast. If you’re more of an egg person, you can prep the veggies for a scramble or omelette ahead of time and throw them in the pan in the morning with some already beaten eggs and whip up a breakfast in just a few minutes. Better yet, bake egg muffins all at once and have breakfast all week.


Shop Smart Don’t head to the store without a plan, you run the risk of roaming the aisles and buying foods that don’t really go together. Plan out what you’re going to have for the week and make a list to take to the store, you’ll save time, money and sanity.


Be Snack Savvy Pre-packaged minimally processed bars like Kind and RX make great snacks that take absolutely no work. If you’re looking for more whole food options, buying things in bulk like string cheese and hard boiling a bunch of eggs ahead of time are great to grab on the go.


Get Freezin’ Making large batches of food ahead of time and freezing them is a great way to save time. You can throw tomorrow’s dinner in the fridge to thaw before you head to work and come home to a dinner that will require a few minutes in the microwave. Or, if you’re into smoothies, try making homemade smoothie kits of frozen fruit and veggies and then after a workout or whenever, throw it in a blender with your milk or water of choice and you’re good to go.


Choose Grains Wisely Pick grains you can use for multiple meals and cook a big batch on Sunday. Quinoa is great for breakfast in place of oatmeal, or you can throw it into salads for extra protein, or serve your fish or chicken for dinner on top of it.


Spread Your Food Out On a sheet pan that is. Roasting veggies and protein in big batches in the oven is a super easy way to prepare a lot of food at once. You can throw these in salads, or use them for low maintenance dinner ideas.


Slow It Down If you have a slow cooker- bust that thing out! You can make all sorts of food in your slow cooker, and it doesn’t just have to be soup. You can make quiches, oatmeal bakes, lasagna, enchiladas, roasts, the sky’s the limit. Set it to go before you leave work, come home to a delicious meal you can reheat all week.


What are you waiting for? Get out there and prep yourself for a week of healthy eating and spend less time in the kitchen. If you are looking for or in the need of some awesome meal prep ideas then make sure to check out my pinterest board.

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