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Post Workout Snacking Made Simple

Arin Segal

Summer is here and that means bikini season is officially upon us. I’m lucky enough to live right next to a river trail and have a gym in my apartment that overlooks part of Philadelphia and because of that, I’ve got almost no excuse not to be working out. But what do you eat after that intense cardio or weight session? Well, our friends at reached out with some ideas and Lisa & I wanted to share.

While what you pick depends on your specific goals, in general it is best to have a healthy mix of carbs, protein and a moderate amount of fat. Some suggestions? A green smoothie with protein powder, a piece of low GI toast (ie. Ezekiel Bread) with eggs, our protein bites or one of the options from the infographic below.

On the go? Pack a piece of fruit and protein shake! What is your favorite snack? Share with us below. Want more ideas?

- Arin

Eat This, Not That, For Breakfast

Lisa Eberly

Breakfast -- in my opinion -- is the most important meal of the day. For me, it sets the tone for how my eating will look that day. A breakfast can either make or break how you feel during the day, and can be totally shamed due to just a couple of things. 

There are few things I do not sacrifice, no matter how busy I get: working out at least 3-5 days a week, spending quality time with my loved ones, sleeping at least 7 hours a night, and BREAKFAST DAILY. 

A bagel and cream cheese: not a breakfast. Sugary cereal: not a breakfast. Pancakes with maple syrup and no fruit or protein: not a breakfast. Sorry, those are desserts in my book. (even though they are delicious!)

I'm not saying a breakfast can't have those items, but I am saying that a breakfast should be balanced with healthy fats, protein, carbs, and vitamins. It should contain fruits or veggies. It should be colorful. 

It should not be rushed or skipped. 

I realize not everyone has the time or energy for a healthy breakfast, but there are things you can do to make it easier to squeeze in:

1. Prep the night before (hellooooo delicious overnight oats!)

2. Multitask cooking (you have to brush your hair in the morning, why not d othat while smoe eggs are cooking?) 

3. Grab, go, and eat at the office or on your commute (I don't love this, but if there's really no time for breakfast, who says you have to eat it at home?) 

A delicious, healthy breakfast takes less than 5 minutes to cook in some cases, and I bet you can find 5 minutes in your morning. 

To help you with your breakfast choices, I love this infographic, so helpful!! :) 

Do any of you have tips for making a healthy breakfast? If so, spill in the comments! 

5 Tips to Avoid Overeating

Lisa Eberly

Overeating. We’ve all done it from time to time. Maybe the piece of cake you were eating was so good, you finished it off even though your stomach was full. Or perhaps you ate the entire half-pound burger, even though you know you would have been satisfied with a smaller one. But you were treating yourself to a meal out, so you told yourself it was okay.

The reality is that overeating every once in a while isn’t going to cause you to pack on the pounds or drive you to an early grave because of its detrimental impact on your health. However, if you tend to eat too much on a regular basis, both of these consequences could very well occur, making finding ways to avoid overeating a priority to your health, and possibly even your life.

Here are five tips to avoid overeating to consider:

1. Eat Slowly. Why does this simple suggestion work? The Harvard School of Public Health explains that “eating fast short-circuits the signals that your digestive system generates to signal that it’s getting full.” By eating more slowly, you give your body time to communicate to your brain that you’ve had enough, helping you to stop before it’s so full that it physically hurts.

2. Eat When You Get Hungry. In a post on WebMD, Elaine Magee, MPH, RD explains that if you eat when you're physically hungry, then you’re eating in a “mindful and relaxed state.” This helps you avoid feeling deprived of food, which is often the result if you try to ignore the hunger. Deprivation can lead to food obsession, thus causing you to overeat even though you feel like you shouldn’t be eating at all.

3. Let yourself eat what you want sometimes. If you’re trying to spend a majority of your time eating healthy, good-for-you foods, then giving yourself small opportunities to enjoy some of your 'unhealthy' favorites in moderation can help make your eating plan easier and more enjoyable. After all, when you know a treat is ahead, making healthier eating choices isn’t quite so daunting a task. I recommend tihs frequently with my clients -- rather than thinking something you love to eat is 'off-limits,' it is simply 'saved for later.'  

4. Get More Protein in Your Diet. Ask the American Council on Exercise (ACE) what to do to avoid overeating and one suggestion that is offered is to get more protein in your diet. ACE reports that this “can help you avoid high blood sugar spikes that may lead to consuming more calories.” Two of the best sources they hope you consider are lean meats and almonds (the latter is thanks largely to studies that found that people who snack on almonds prior to eating tend to lose more weight). However, it is important to remember that almonds are packed with calories, so keep it to a small handful. 

5. When You Eat, Do Nothing Else. Have you ever sat down with your lunch while reading or watching TV, only to look down at your plate at some point to discover that it is gone and you don’t even remember eating it? That’s why Eating Well says that you should “focus on your food” so you know exactly how much you are eating. Plus, this enables you to pay attention to those fullness cues that are signaling you that you’ve had enough.

Follow these five tips and overeating will be a thing of the past. Or, at least it won’t be such a big part of your present, which makes it good for your health.

My most important tip, however, when it comes to overeating is of course to practice Mindful Eating. Focusing, eating slowly, appreciating the source of food, and paying close attention to your body's fullness cues are all essential in eating the right amounts of food at the right times for optimal health. 

Pieces of this article were contributed by Shelly Stinson

Our Top Superbowl Snack Recipes

Lisa Eberly

I am not the biggest sports fan. Actually, most of the time I really don’t know what’s going on during a football game. However, I really love the Superbowl.

Did you know that more calories are consumed in the United States on the Superbowl than on any other day?

More than THANKSGIVING (which came in second place).

Superbowl is basically the biggest junk food day of the year.

Then again, that’s sort of why I love the Superbowl. A great excuse to snack...all day. Not to mention go to a fun party in jeans and tennies.

So how do you manage to stay relatively healthy during the game? We’ve compiled our favorite Nourish and other blogs’ snack recipes that would be the perfect addition to any Superbowl party.

You might even choose these over chips.

From Nourish:

Balsamic Brussels Sprouts (perfect with little toothpicks for Superbowl!)


From our favorite blogs:

Raw Brownie Squares

If you make one of these, be sure to tag us so we can share your delicious creation!

Also, if you liked our Holiday Movie Workout Game, tune in on Wednesday for our Superbowl version… ;)

Soluble vs Insoluble Fiber

Lisa Eberly

I have had so many clients totally confused about fiber, what it is, what's the difference, and why it's so important! 

Answer: fiber is SO important for preventing disease and keeping you healthy. Here's what it is...


There are two different types of fiber -- soluble and insoluble. Both are SO important for health, digestion, preventing diseases, and helping you live longer. Your body needs both types to do those things.

Soluble fiber attracts water and turns to gel during digestion. This slows digestion down. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower risk of heart disease. When eaten regularly, soluble fiber can help lower blood cholesterol, mainly be lowering LDL-cholesterol or “bad” cholesterol. Soluble fiber is found in yams, potatoes, winter squash, beets and certain fruits. Oats have the highest proportion of soluble fiber of any grain.

Insoluble fiber is found in foods such as wheat bran, vegetables, nuts, and whole grains. It adds bulk and appears to help food pass more quickly through the stomach and intestines.

Most foods contain both insoluble and soluble fiber but are usually richer in one type than the other.

The easiest way to tell them apart: Soluble fiber absorbs water, turning into a gel-like mush (think of what happens when you add water to oatmeal) while insoluble fiber doesn’t (think of what happens when you add water to celery).

The Benefits of Garlic (beyond vampires)

Lisa Eberly

I have yet to meet a person who doesn’t like garlic. Garlic is basically extra deliciousness to add to anything you want to be delicious. Kale feels a little bland? Add some garlic and bam, it’s amazing.

Most people use garlic because of that property (the deliciousness). However, what many don’t know is that garlic is VERY good for you. It is a member of the aliums (onion family), which have shown several benefits for our health and functional medicine.

So, here’s why I throw garlic (or any of the aliums, including onions, shallots, leeks, chives…) on everything:

  1. Garlic supplementation is known to boost the function of the immune system. One large 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared with placebo
  2. It may be able to reduce blood pressure. Human studies have found garlic supplementation to have a significant impact on reducing blood pressure in people with high blood pressure.
  3. Garlic might lower Total and LDL cholesterol. For those with high cholesterol, garlic supplementation appears to reduce total and/or LDL cholesterol by about 10-15%.
  4. Garlic contains antioxidants that protect against cell damage and aging, thus preventing several chronic diseases.

I will say, that like any nutrition claims about a particular food or supplement, it is very important to think about how their benefits work and if it’s been proven in humans. Note that these effects are shown via garlic supplementation (high doses of garlic in capsule form), however, if you dive into the research, you’ll find that they’re due to compounds in garlic that can be broken down in processing. So, since making supplements requires quite a bit of processing, it’s hard to find a brand to trust that maintains the compounds. That’s why I recommend using real garlic cloves in cooking rather than supplementation or buying crushed garlic. Garlic salt and garlic powder also likely do not hold the same benefits.

Photos by Tania Arceo

Mini Gluten Free Chicken Parmesans

Lisa Eberly

Happy Monday everyone! 

I'm not really into "cheat" days or "Cheat" meals -- the whole idea implies that eating healthy is like a hard exam or an unpleasant task that every now and then you get a break from. Not really what I'm into...

However, every now and then Patryk and I will indulge a little more than usual. Always whole foods (for the most part), but a little bit heavier than were used to. This weekend was definitely one of those. I cooked a lasagna on Friday night, then we had a classic slumber party on Saturday night with some friends. We made mini french bread pizzas, a crepe bar (with 4 different kinds of homemade whipped cream!), red vines and popcorn, M&Ms, fresh baked cookies, and MORE. 

Let's just say -- the house was a gold mine of sweets and carbs all weekend. 

But, even in meals and weekends of heavier eating, it's important to find a middle ground between the 'unhealthy' and the 'healthy' -- meaning, try not to classify one or the other, but make healthy foods taste delicious or make unhealthy foods a little healthier. 

This recipe is one of my favorite unhealthy/healthy hybrids. Classic Chicken Parmesan is typically SO heavy and huge, but this twist makes the portion sizes smaller. Also, the breading is lighter than usual and gluten free, and there's much less cheese on these. However, they still taste the same (if not better) than classic Chicken Parmesan! 

Mini Gluten Free Chicken Parmesan
(serves 2)  

1 pound boneless skinless chicken breast, cut into thin strips
2 cups of panko crumbs or crushed Rice Krispies
2 large eggs
Sea salt and fresh black pepper to taste
3/4 cup marinara sauce
1/2 cup shredded mozzarella cheese

1. Pre-heat oven to 350 degrees. Line a sheet pan with parchment paper. 
2. In large shallow bowl, add 2 cups of panko crumbs.
 3. In medium shallow bowl, beat the two eggs. 
4. Rinse and pat dry the chicken. Season the cut chicken strips on both sides with salt and pepper. 
5. Lightly coat the chicken strips with the panko. Shake off excess. 
6. Dip the chicken strips into the egg mixture and allow all the excess egg to drip off the chicken.
 7. Then lay the chicken strips into the crumbs for one last coating. 
8. Place all the coated chicken strips on the lined sheetpan. 
9. Bake the chicken for 15 minutes. Turn the chicken to cook on the other side for 8 more minutes. 
10. Take strips out and spoon a thin layer of marinara onto each, followed by a sprinkling of mozzarella cheese. Place back in the oven and cook for 2-4 more minutes, or until chicken is cooked through and cheese is melted.

Photos by the fabulous  Mariya Moore

Photos by the fabulous Mariya Moore

Oatmeal Raisin Protein Energy Bites

Lisa Eberly


Protein is KEY for lasting energy throughout the day. Zooming from a 6 am wake up call to a meeting to work to a yoga class to making dinner to more work takes a lot of protein. But, I can’t exactly chow down on a chicken breast and let’s be real, almonds and Greek yogurt can get old real fast.

These little bites are SO FRIGGIN’ CUTE and super delicious. I made a big batch for my company’s all hands meeting and let’s just say...people were not mad about it. Everyone was munching on them the whole time and someone even snatched the last 2 off my desk afterward! They were a huge hit.

Being that they are bite sized, take 10 minutes to make, and keep well, they are the ultimate snack to bring to any healthy event or to work. I mean, they’re basically healthy oatmeal raisin cookies packed with a protein-punch.

One thing I’m going to be a stickler about when ya’ll make these is the protein powder. I can’t stand protein powder. It smells and tastes so artificial and leaves a creepy feeling on my tongue that I can’t get on board with. So, I only use one specific brand of protein powder because it’s made from real foods and has literally zero gross smell or aftertaste, Aloha protein. They are my protein goddesses over there.


Oatmeal Raisin Protein Energy Bites
(makes 15 bites)
10 minutes


  • 1½ cups oats (I use Bob’s Red Mill Honey Almond Granola)
  • 1 packet (~½ cup) vanilla Aloha protein powder
  • 1 tbs flax seeds
  • 1 tbs chia seeds
  • 1 tsp cinnamon
  • 3 tbs raw honey
  • ½ cup natural almond butter
  • ½ cup raisins (or chocolate chips if you’re feelin’ saucy!)
  • 4 tbs milk or milk substitute (almond milk, hemp milk, etc)


  1. Combine all ingredients and stir. (I recommend adding the milk last!). Combine with a spoon or hands until it rolls into a big sticky mound. If it seems too dry, add in more milk.
  2. Roll little balls from the mixture.
  3. Place in fridge to store, but for best results, let them sit for 30 minutes in the fridge before devouring all of them...I mean sharing them with all your friends!  





Lemon Sage Spaghetti Squash

Lisa Eberly


So this recipe may not be as festive as the other ones this month, but here's why I love it for December: 

1. You can snatch up that last squash at the grocery store before they go out of season. 

2. You can enjoy a light tasting meal while still feeling the fullness of other December temptations (read: super unhealthy huge meals!).

Also, it’s super easy to make while coming off as fancy, so it’s a great recipe to make for friends of family and really show off your cooking skills! 

My family (most notably my dad) loves pastas and Italian food, so whenever I am in town I try to encourage healthy alternatives that can be just as satisfying as a big bowl of pasta, so this one is a great go-to. 


Lemon Sage Spaghetti Squash

(serves 2) 


1 spaghetti squash, sliced long ways

1 tablespoon olive oil

3 tablespoons of grass-fed butter (I recommend Kerrygold)

1/4 cup chopped yellow onion or scallion

2 garlic cloves, minced

2 tablespoons grated fresh Parmesan cheese

1-2 tablespoons minced or sliced fresh sage leaves

1-2 teaspoons fresh lemon juice

1-2 teaspoons salt, divided

1/2-1 teaspoon ground black pepper, divided


1. Heat oven to 375 degrees. Brush the inside of each half of spaghetti squash with olive oil and sprinkle with coarse salt and freshly ground black pepper. Place cut sides down on a rimmed baking sheet and put sheet into the oven. Bake for about 40 minutes, or until you can easily pierce the squash with a fork.

2. While squash cools, melt butter in a large nonstick skillet over medium-high heat. Add onion and garlic and sauté for 3 or so minutes or until onions begin to brown tender.

3. Using a fork, remove spaghetti-like strands from squash. Add strands (about 3 cups) to pan and fold into itself. Add in the lemon juice and sage leaves. 

4. Spoon into a bowl, add Parmesan and some salt and pepper, and enjoy!

As always, this recipes leave a great deal of room for creativity. If you want a moe refreshing and light taste, add more lemon juice, if you want more flavor, add more sage, garlic, or pepper, and so on. 

If you cook this relish recipe up, take a photo and tag us in it on either Twitter, Facebook, or Instagram! :)

Photos by Tania Arceo

Balsamic Brussels Sprouts Pomegranate Salad

Lisa Eberly

This salad is super easy, sweet, and festive! It's perfect for your holiday party or even to dress up a simple dinner at home. 

Balsamic Brussels Sprouts Pomegranate Salad


  • 1 bag of brussels sprouts (~25 sprouts) -- I like to get the Trader Joe’s bags!
  • 1/2 cup pomegranate seeds (I also like to get these at Trader Joe's!)
  • 3 tbs olive oil
  • 3 tbs balsamic vinegar
  • 2 tsp salt
  • 1 tsp black pepper


  1. Preheat oven to 375 degrees F.
  2. Wash the brussels sprouts and dry them thoroughly (the drier they are, the crunchier they will end up!). 
  3. Slice sprouts in half vertically.
  4. In a large bowl, toss the sprouts with the olive oil, balsamic vinegar, salt, and freshly ground black pepper and toss.
  5. Distribute the brussels sprouts evenly onto a large sheet pan. The more spread out you can make them, the crunchier they will be!
  6. Place the pan in the oven. Every 10 minutes, carefully mix the sprouts around a bit.
  7. Keep cooking until the outsides of the brussels sprouts are browned (about 25 minutes total) and crunchy and the sprouts are soft to puncture.
  8. Pour brussels sprouts into a bowl and add in the pomegranate seeds, toss. 

Photos by Shel Lakin

Hearty Fall Thanksgiving Salad

Lisa Eberly

This salad is so delicious, beautiful, and filling -- another great recipe for your Thanksgiving! 

It's super simple to make and tastes delicious with almost any dressing (which is great if you're not into making the one from the recipe!) 

Hearty Fall Thanksgiving Salad
(serves 4)

10-12 green beans, cut in half
2 cups cherry tomatoes
3 wild carrots, cut diagonally
3 large broccoli florets
1 head of romaine lettuce
1 scallion, minced
Your favorite fresh herbs, finely chopped (I like to use sage, basil, and/or thyme!)
3 tablespoons extra-virgin olive oil
1 tablespoon red-wine vinegar
2 teaspoons Dijon mustard
2 teaspoons honey or maple syrup 

1. Preheat oven to 400 degrees F. Roast the cherry tomatoes for 8-10 minutes in a small roasting pan.
2. In a pot of boiling water, steam the broccoli, green beans, and carrots (10 minutes, or until tender).
3. In a small bowl, whisk 3 tablespoons olive oil with vinegar, mustard, and honey or syrup.
4. Arrange lettuce leaves and scallions on 4 plates. 
5. Top salad with vegetables and tomatoes; drizzle with dressing and sprinkle with salt and pepper if needed.

Enjoy! For more Thanksgiving deliciousness, see our....

Pumpkin Ravioli

Butternut Squash Risotto

Amazing Caesar Salad

Pumpkin Cacao Muffins

Photos by Shel Lakin

Pumpkin Cacao Muffins with Cinnamon Whipped Cream

Lisa Eberly

These muffins may or may not change your life. 

My mom always made the bEST pumpkin bread growing up -- seriously, that ish was bananas. 

Not, like, actual bananas, but Gwen Stefani's definition of bananas. 


I wanted to try to recreate it but healthier and bite sized. 

Enter these muffins! 

These babies are perfect to bring as a dessert to your Thanksgiving dinner! 

Pumpkin Cacao Muffins with Cinnamon Whipped Cream



15-1/2 oz. canned pumpkin

2/3 cup grass-fed butter

2-2/3 cup organic sugar

4 eggs

2/3 cup orange juice (not from concentrate)

3-1/2 cup flour

2 tsp baking soda

1-1/2 tsp salt

1-1/2 tsp cinnamon

Large handful of 100% cacao chips or a grated bar 


1. Cream butter and sugar well until light, add eggs (one at a time), add pumpkin and juice, blend well.  

2. Stir in dry ingredients until moistened.  Pour batter into greased muffin pans and top with cacao.  Bake 350 for 20-30 minutes. (test with toothpick!)  Makes either a TON of mini muffins or around 16 large muffins.

Whipped Cream: 


2 cups heavy whipping cream
1/2 cup organic sugar
1-1/2 tsp cinnamon 


1. Whisk all ingredients with a smart stick (the BEST kitchen gadget!) until thick and whipped-creamy! 

Enjoy! For other Thanksgiving recipes, see our....

Pumpkin Ravioli

Butternut Squash Risotto

Amazing Caesar Salad

Hearty Fall Thanksgiving Salad

Photos by Shel Lakin

Easy Homemade Pumpkin Ravioli

Lisa Eberly

The weather in Seattle recently has been quite moody so the vibe of Nourish's photos for Thanksgiving will follow suit! 

So let's chat about these raviolis. *Stomach growls.* 

These little pumpkin goodies are so friggin' delicious -- our photographer took some home and her hubby - who I guess didn't like pumpkin stuff - devoured them. 

I made these for a little dinner party we threw and they were the hit of the dinner. Such a hit that I ended up making them for Patryk and I later in the week. And then a little later. Okay, and then just for myself one day at lunch.

They're that easy and quick to make. Seriously, my lunch batch only took me like 8 minutes! 

This makes them the perfect dish for Thanksgiving, as they don't take time away from cooking other things. Or, you can bring them to a Thanksgiving dinner you're attending and they might even steal the attention away fro the turkey. Jus sayin'. 

BONUS - they're pumpkin. This is great for two reasons: 1) pumpkin is healthier and has less calories than cheese, so even though these are ravioli, they're really not that unhealthy for you. 2) pumpkin is delicious. 

Pumpkin Ravioli 


1 cup of canned pumpkin
1/3 cup grated Parmesan cheese
1/2 cup chicken broth
1 1/2 tablespoons unsalted butter
Fresh basil or sage, chopped (around 10 leaves)
24 wonton wrappers
Salt and pepper to taste


1. Mix pumpkin, Parmesan, around 1/4 teaspoon of salt, and a dash of black pepper in a bowl. 
2. Spoon about a 1/2 tablespoon pumpkin mixture into the center of each wonton wrapper (see photos for reference). 
3. Moisten edges of dough with water (I used a brush, made it super fast and easy!) and pinch opposite sides together to form a triangle. DOn't forget to seal the edges tightly!
4. Place ravioli into a large saucepan of boiling water and cook around 6-7 minutes, drain carefully. (They're delicate!) 
5. Sauce: Pour 1/2 cup of broth and 1 1/2 tablespoons of butter in a large pan and bring to a boil. Add ravioli, tossing to coat. 
6. Sprinkle with basil or sage, and maybe some more Parmesan!

For more Thanksgiving deliciousness, see our...

Enjoy! For more Thanksgiving deliciousness, see our....

Hearty Fall Thanksgiving Salad

Butternut Squash Risotto

Amazing Caesar Salad

Pumpkin Cacao Muffins

Photos by Mariya Moore

5-Minute Homemade Pesto

Lisa Eberly

Pesto is seriously TOO easy to make. It is super delicious and really simple -- a great go-to to switch up tomato sauce or to add to a chicken breast. I always keep a fresh stock of it in the fridge for a quick throw-together dinner! 

5-minute Homemade Pesto


2 cups fresh basil leaves (packed)
1/4 cup pine nuts
2 cloves garlic
2/3 cup extra-virgin olive oil
1/2 cup freshly grated Parmesan cheese
Himalayan pink salt and freshly ground pepper, to taste


Toss all ingredients into a food processor, Vitamix, or NutriBullet and blend until combined! 

Seriously. It's that easy. Tastes super delicious on: zucchini noodles, chicken breast, whole wheat or brown rice pasta, toast, mixed veggies, crackers, and pretty much anything. 

This recipe is also super easy to switch up. Sometimes I'll do half basil and half kale, or maybe no garlic, or maybe red pepper flakes for an extra kick! Make it your own! :) 

15-minute Healthy Butternut Squash Risotto

Lisa Eberly

Holiday recipes are here! This recipe is one of my favorites for Thanksgiving and other wonderful holiday dinners with friends. It is also amazing to make a big batch of and keep for lunches through the week. It's SO filling, delicious, winter-y, and...wait for it...healthy! 

It's also a fantastic recipe to 'trick' your friends and family into thinking that you've been slaving away in the kitchen all day, when in reality, it takes about 15 minutes -- max. 

Healthy 15-minute Butternut Squash Risotto


1 tablespoon olive oil
1 butternut squash (about 1-1.5 lbs) OR pre-cubed butternut squash!
1 cup microwaveable brown rice (I use Trader Joe's)
1 shallot
2 teaspoons fresh ginger (peeled & minced)
1 14-oz can of low-sodium chicken broth (or vegetable broth to make this vegetarian)
1 tablespoon whole-fat ricotta cheese
1/2 cup Parmesan cheese (grated)
Salt & Pepper to taste
4-5 leaves of basil and more Parmesan cheese for garnish


1. Cook the squash. -- If whole, slice squash in half lengthwise. Scoop out seeds and darker orange flesh around seeds. Place the squash halves cut sides down in a Pyrex in the microwave. Cook on high 12 minutes or until cooked through. Scoop flesh into medium bowl and mash. While waiting for squash to cook, move on to steps 2 & 3. 

2. Microwave rice according to package directions.

3. Heat the olive oil in a large, deep pan over medium heat. Mince and add the shallot and ginger; cook, stirring, until the shallot begins to brown slightly (2-4 minutes). Add in the rice and stir.

4. Over medium heat, stir in squash and broth, 1/4-1/2 cup at a time. First add some squash, stir until combined and absorbed, then add some broth, stir until combined and absorbed. Repeat this until desired consistency and amount of squash. Remove from heat and stir in Parmesan, ricotta cheese, salt, and pepper. Serve in bowls; garnish with Parmesan and chopped fresh basil.

If you make this recipe, be sure to share it and tag us for a special holiday gift! :) 

The Most Amazing Healthy Homemade Caesar Salad

Lisa Eberly


So this recipe is my go-to when it comes to salad. It's super easy to make a little fancier, simpler, more filling, less filling, etc. I like having variability in recipes so that you're not stuck to the exact measurements and way of doing it. This recipe gives you opportunity to explore ways you like this salad! 

Even salad's toughest critics like Caesar salad. But, the trouble with Caesar salad is that it's usually packed with fat and calories. Good news -- NOT MINE! :) Everything made from scratch and not time consuming or difficult -- despite people thinking you've been slaving away in the kitchen for hours! 

Healthy Homemade Caesar Salad
(serves 3-4)

Our homemade salad dressing ingredients
Our homemade spicy croutons ingredients
1-2 heaping handfuls of clean, chopped kale
1 head of romaine lettuce
1-2 tablespoons Parmesan cheese
1 handful of grape tomatoes, sliced
3-4 lemon slices (optional, for garnish)

Directions (to make this salad fast is all about technique and timing, so these directions include making the dressing and croutons to show how to optimize time!):
1. Boil water in a small pot. While waiting to boil, slice tomatoes in halves and chop lettuce. 
2. Once water boiling, drop egg in there to coddle for dressing. Once egg dropped, remove pot from heat and let sit for 6 minutes. 
3. While waiting, slice bread for croutons, toss in EVOO, S/P, and red pepper flakes (optional minced garlic!) -- place in oven or toaster over for recommended time. 
4. Remove egg from water and let cool. While cooling, combine all other ingredients for dressing in small bowl. Add egg once cooled. 
5. Toss letttuce, tomatoes, and cheese into a big bowl. Add dressing and croutons and toss! 

Ways to make this recipe more filling or creative: 
1. Add a protein, like grilled chicken, salmon, shrimp, or tofu. 
2. Make it southwestern style (my favorite!): add a pinch of cumin to the dressing; add black beans, roasted corn, and avocado to the lettuce; and use limes instead of lemons in dressing and garnish!
3. Add pine nuts or another favorite nut!  
4. Add herbs, like basil for a more rich, Italian flavor. 

If I'm making this salad as a main dish, I make it southwestern style and add grilled chicken. If it's a side, I do it the basic way (and sometimes add Trader Joe's frozen roasted corn!). You can really get creative and make it your own! 

If you do make this salad and 'dress' it up in your own fun way, send a picture of it to or tweet/FB/insta us a photo for a FREE Nourish Recipe Ebook! :)  

Ginger: the superfood you're forgetting about

Lisa Eberly

Remember when everyone was obsessing over kale? Well, I think ginger is the next kale. 

I put ginger in everything I can. It is a superfood that is super good for you and has amazing benefits I bet ya didn't know about! 

Ginger root has been used as a spice and herbal medicine for thousands of years in Asian, Indian, and Arabic traditions. Ginger root contains a ton of bioactive compounds, including gingerol, shogaol, and terpene volatile oils, with a variety of beneficial pharmacologic effects. 

A lot of people aren't into ginger because it has a super strong flavor, but the flavor is actually thanks to the volatile oils and phenol compounds that researchers think are what gives ginger its amazing medicinal properties.

Ginger has proven time and time again to be an anti-inflammatory food. Inflammation is one of the root causes of several chronic diseases and many day-to-day ailments, such as sore muscles, bloating, skin problems, and fatigue. Basically, preventing or reducing systemic inflammation is what we want. Eating ginger, an anti-inflammatory food, helps us do this. 

Ginger is also known to have strong antioxidant properties, which may also contribute to its health benefits. Many diseases and general aging is in part caused by oxidation within our body. That's why consuming antioxidants (and helping our body produce its own antioxidants!), like ginger, is so important: to prevent aging and disease. 

Preliminary research even suggests that ginger may also have hypoglycemic effects. This could help keep your blood sugar in check, particularly if you have or are at risk for diabetes.* 

So, ginger is pretty much a triple threat to aging and disease: it's an anti-inflammatory antioxidant that also lowers blood sugar! 

It's really easy to add some ginger to your favorite recipes. Just mince up some fresh peeled ginger and toss it into your favorite stir fry, rice/pasta dish, or entree! I'll be sharing some recipes with ginger soon, including a 15-minute homemade butternut squash risotto! 

*MINOR Interaction with Diabetes Medications: Be watchful with this combination. Ginger might increase insulin levels and/or decrease blood glucose levels, and could theoretically have an additive effect with diabetes medications and cause hypoglycemia. 

Photos by Tania Arceo

#PSPS: Pumpkin Spice Protein Shake

Lisa Eberly

Move over, PSL. There's a new drink in town.

Protein shakes can get a little redundant after a while, which is why I like to mix mine up a bit, especially during the holiday season! (PS - I use this vegan protein powder!)

October and November mean one thing in my eyes: pumpkin. everything. 

That's pretty much why this is my favorite time of year. 

So, naturally, I found a way to make my protein shake extra pumpkin-y delicious!

Pumpkin Spice Protein Shake

Ingredients (makes 2 shakes):
2 scoops Vegan Vanilla Protein powder (I use Everlast Vegan Vanilla Protein)
1 cup canned pumpkin puree
3/4 cup skim milk
1 6-oz cup vanilla Greek yogurt
1/2 tsp pumpkin pie spice
1/2 tsp cinnamon
A few ice cubes!

Blend all ingredients in your favorite blender!

Photos by Shel Lakin

Homemade Spicy Croutons

Lisa Eberly

These croutons will get even salad's toughest critics to give it a shot. 

Everyone always flips out about my homemade croutons -- they are the highlight of home-cooked dinner parties. 

I'm a big fan of croutons in salad. They provide balance. Sometimes, a salad with just veggies and lettuce needs a little gluten-y crunch! And, in moderation, there's nothing wrong with enjoying fresh bread. 

Best part about them is that they are almost too easy to make for how delicious they are! 

Homemade Spicy Croutons

Fresh loaf of your favorite bread. French, sourdough, TJ's rosemary, you name it. 
Salt & pepper
Red pepper flakes
Olive oil
Minced garlic (optional) 

1. Slice loaf of bread into medium-sized squares and toss squares into a big bowl. 
2. Coat squares with olive oil -- enough to cover them but not drown them. Toss. 
3. Add salt, pepper, red pepper flakes, and maybe garlic, and toss. I don't put amounts here because everyone is different and this recipe is very variable. Some people like a lot of spice, others don't. My rule of thumb: always make them a little too salty and spicy, as they are going to tone down a lot when you add in the rest of your salad ingredients. 
4. Lay on a toaster sheet (if making them in a toaster oven) or cookie sheet (if making them in the oven). Preheat oven to 450F (if using oven). Either toast for around 3-4 minutes or bake in oven for around 8-10 minutes. Check to see when golden brown on edges. 

 Photos by Tania Arceo



Spiked Witches Brew

Lisa Eberly

                                                                                                                     photo via Refinery29

                                                                                                                     photo via Refinery29

With Halloween right around the corner, we at Nourish are getting into the spirit. 

This recipe is sure to be the hit of any Halloween bash, and is served best out of a witches cauldron! Plus, as whiskey gingers and hard cider are two of my personal favorite drinks (and are perfect for fall!), it tastes delicious. :) 

Ingredients (serves 10-12): 

  • 2 cups dark rum
  • 36 ounces Angry Orchard Cinnful hard apple cider (3 full bottles)
  • 4.5 ounces ginger liqueur
  • 1 liter ginger ale
  • 1 cup sparkling water
  • Food grade dry ice
  • Thick gloves to handle the dry ice 

If serving out of a cauldron, first place your dry ice in the cauldron. If serving from glasses, place one or two small cubes (~1/2-1 square inch each) into the bottom of each glass. BE CAREFUL handling the dry ice! If you're not wearing thick gloves, it will burn you! 

Pour all ingredients in over the dry ice and stir. Make sure your ingredients are room temperature! If you pour in cold ingredients over dry ice, it could break the cauldron. 

If worried about using a plastic cauldron, I recommend placing the dry ice and all ingredients into a more durable bowl, then placing that bowl into the cauldron. 

Enjoy this spooky treat!  If you make this spiked witches brew for your Halloween party, send a photo of it to to be featured on our social media! :)