Nourishedbynic

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30/11/2025

EASY CROCK-POT SOUTHWEST CHICKEN BOWLS😍 This easy meal is the perfect weeknight staple! It’s cozy, comforting, balanced, packed with flavour….. AND requires minimal clean up!! All you need is: ▢ 1 lb chicken breasts boneless, skinless ▢ 2 cups diced tomatoes ▢ 1 cup salsa ▢ 1 + ¾ cup chicken broth low sodium ▢ 1 cup dry quinoa ▢ Juice of 1 lime ▢ 1 398 ml can black beans ▢ 1 cup corn kernels ▢ ½ cup diced yellow onion ▢ 1 cup diced bell peppers ▢ 1 cup diced zucchini (optional) ▢ 1 package of low sodium taco seasoning ▢ 2 cups kale ▢ 1 cup shredded cheddar cheese • • • • •

30/11/2025

TRY this with apples 😍 The EASIEST “caramel” style dip quite possibly ever All you need is: - 1/2 cup peanut butter -1/4 cup maple syrup - 1/2 tsp vanilla - pinch of salt As always full recipe is on my site too! Enjoy!!!

25/11/2025

NAKED cookies!? Chipless!? IDK but theyre GOOOD ⬇️✨ If you are looking for a chocolate-free dessert idea for the holidays then you HAVE to try these cookies!! I first saw Bakery make these and I KNEW i needed to add them to the list this year! They are so easy to make, taste like a blondie in cookie form, and are so gooey & buttery!! All you need is: ¼ cup white sugar ¾ cup brown sugar ¾ cup unsalted butter melted and cooled 1 egg yolk 1 whole egg 3 teaspoon vanilla extract 1.5 cups all purpose flour ¾ teaspoon baking soda 1 teaspoon salt ½ teaspoon cinnamon optional *bake at 350F for 12-16 minutes* Flakey sea salt optional for topping - - - -

25/11/2025

EASY CHRISTMAS APPETIZER IDEA ⬇️✨ If you are struggling to come up with another appetizer idea for a holiday party or dinner then you need to give my HUMMUS WREATH a try!! It's perfect if you are in a rush and only have 15 minutes to pull something together, is a healthy option, and is perfect for serving large groups!! All ya need is: 2 cups hummus about 1.5 227g tubs 1 bunch fresh parsley chopped (curly or flat leaf will both work)! (1 cup) 1 red bell pepper diced, plus more for garnish (1 cup) ¼ cup feta cheese crumbled Optional for serving: whole wheat pita chips sliced veggies, crackers, tortilla chips - - - -

16/11/2025

DETAILS HERE ⬇️✨ * this is NOT meant for comparison as we are ALL different and have different needs but for inspiration! As a dietitian my goal is always to try to show you it’s all about ADDING to your plate not subtracting! You never need to take away any of the foods you love it’s all about easy additions to help ADD nutrients (whether that be fiber, fruits/ veggies, healthy fats or protein) to your plate where you can to create a more balanced plate & snacks! And nutrition doesn’t mean it needs to be all salads & supplements!! 🥰 I don’t do these often but hopefully it’s helpful! ALL recipes are posted or can be found in my bio!

16/11/2025

CALLING ALL KALE HATERS 🥬✨ This KALE CRUNCH SALAD is so full of flavour I promise you will actually crave it!! It's the best homemade version of the Chick-Fil-A kale salad, with minimal ingredients, nutrient-dense leafy greens, and it makes for the perfect nutritious side for any holiday dinner!! All ya need is: Kale salad: 6 cups curly kale thinly sliced (about 1 large bunch) 2 tablespoon olive oil divided 2 cups green cabbage thinly sliced (about ½ of a medium head of cabbage) 1 cup almonds ½ teaspoon salt Optional: 1 cup feta cheese crumbled 2 apples diced blueberries Dijon apple cider vinaigrette: ¼ cup olive oil 3.5 tablespoon apple cider vinegar 2.5 tablespoon maple syrup 1.5 tablespoon dijon mustard ½ teaspoon black pepper ½ teaspoon salt ½ teaspoon garlic powder - - - -

11/11/2025

TIRAMISU CHIA PUDDING ⬇️✨ Calling all coffee for breakfast people!! If you find yourself to be a serial breakfast skipper then you HAVE to give this chia pudding a try instead! It's meal prep friendly with a bonus caffeine boost, perfectly balanced with protein, healthy fats & fiber (which is so important for our gut health), and tastes like dessert for breakfast!! All you need is: Chia pudding: ¾ cup milk ¾ cup plain Greek yogurt 2 tablespoon maple syrup ¼ cup espresso ⅓ cup chia seeds 4 teaspoon cocoa powder or 2 tablespoon of chocolate protein powder Pinch of salt ¼ cup crushed graham crackers Yogurt topping: ¾ cup plain greek yogurt 2 teaspoon vanilla extract 2 tablespoon maple syrup Additional cocoa powder for dusting *place in fridge for at least 2 hours (ideally overnight)* makes 4!! - - - -

11/11/2025

ANOTHER FULL WEEK OF MEAL PREP⬇️✨ THE last of our meal prepping series for 2024 and this one is a favourite! As an RD I know how helpful meal prepping can be to make eating healthier easier throughout the week BUT I get bored of eating the same thing everyday (&spending 6 hours prepping food) SO instead of meal prepping i like to do a mix of “ingredient prep” & “meal prep” and this week I kept it SUPER simple with a few staples to get me through a busy week!! MAKE: • 1 x easy breakfast (HIGHER PROTEIN AVOCADO TOAST) • 1 x grab and go balanced snack: (PEANUT BUTTER YOGURT DIP) •1x versatile protein for lunches (CRANBERRY AND PECAN CHICKEN SALAD) • properly store your leafy greens to increase their freshness (add a piece of paper towel and store upside down or store in a colander!) * prep your produce! This week I washed some blueberries with baking soda (1 tsp baking soda/4 cups water) and sliced some apples (soak in 1/2 tsp salt per 1 cup of water for 5 minutes before thoroughly rinsing) Recipes are in my profile! • • • •

11/11/2025

COLLAGEN HOT CHOCOLATE! The holidays are HERE and I’ve been drinking this hot chocolate every night because it tastes amazing, is so easy to make AND helps support the maintenance of good joint health throughout the colder months thanks to Vital Proteins Bovine Collagen Peptides ! You can easily mix 1.5 tbsp of Vital Proteins Bovine Collagen Peptides into your coffee, hot chocolate, soups, stews etc. for an easy, tasteless, odourless way to add additional wellness into your routine ! To save some money on your order you can use the code: NOURISHEDBYNIC15 to shop vitalproteins.ca !! Ingredients 1.5 tbsp(10g) Vital Proteins Bovine Collagen Peptides 1 cup milk of choice 1 tbsp cocoa powder Pinch of sea salt, (optional) ½ tbsp maple syrup *you can use sugar free if desired ½ tsp vanilla extract 1. In a small saucepan over low heat add milk, Vital Proteins Bovine Collagen Peptides, cocoa powder, sea salt and maple syrup. Whisk to combine. 2. Allow the liquid to heat for about 5 minutes, continuously whisking to ensure the powders do not clump at the bottom of the pan. Once hot, remove the hot chocolate from the heat, whisk in vanilla extract. 3. Pour hot chocolate into your desired glass and enjoy.

11/11/2025

BISCUIT BREAKFAST BAKE ⬇️✨ Hosting a brunch over the holidays?? Then give this recipe a try!! It's great for large gatherings or for meal prep, packed with protein & you can customize it to whatever you have on hand so everyone will love it!! All ya need is: For the biscuits: 1 + ¾ cups self rising flour * see note in full recipe for substitutions 1 teaspoon garlic powder 1.25 cup plain Greek yogurt 0 or 2% work best 2 tablespoon cold butter ½ cup of shredded cheddar cheese For the breakfast bake: 1 tbsp olive oil 1 lb chicken sausage, casing removed 1 bell pepper, diced 1 cup cremini mushrooms, diced 10 eggs 1.5 cups milk ½ tsp salt ½ tsp garlic powder ½ tsp black pepper 2 tbsp freshly cut chives 3 cups spinach, finely chopped 1.5 cups cheddar cheese, shredded 1 tbsp Melted butter for topping *bake at 375 for 50 minutes, removing foil halfway* - - - -

02/11/2025

CHRISTMAS RICE KRISPIES TREATS 🎄✨ You can't go wrong this holiday season with a Rice Krispies Treat!! It's a classic for a reason - no bake, quick and easy, and a crowdpleaser!! This holiday spin on the classic is a treat that is perfect for holiday parties that both adults and kids will love!! All ya need is: ½ cup unsalted butter 6 cups mini marshmallows ½ cup bakers white chocolate chopped, plus more for topping Pinch of salt 1 teaspoon vanilla extract 6 cups holiday rice krispies ¼ cup red and green sprinkles plus more for topping - - - -

02/11/2025

EASY HIGHER PROTEIN CINNAMON ROLLS😍😍😍 All ya need is: Dough: 1 + ¾ cup all-purpose flour 1 tablespoon baking powder 1 + ¼ teaspoon salt optional 1 + ¼ cup plain Greek yogurt Filling ⅓ cup white sugar 2.5 tablespoon coconut oil melted 1.5 tablespoon cinnamon Icing ¼ cup cream cheese Plain yogurt will also work but will result in a thinner consistency 1 tablespoon icing sugar *milk to thin Full recipe is also linked in my bio!! • • •

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Ba Duong Noi
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