Serve this easy and nourishing ground beef stew on a busy weeknight. If your diet allows for white rice, then try serving each bowl with a scoop of either cooked jasmine or basmati rice. Homemade Beef Bone Broth works best here, but if you don't have any on hand try chicken stock instead.
Steamed vegetables make a great side dish to a weeknight meal. Serve steamed vegetables with roasted chicken or baked salmon and winter squash for a nourishing meal.
This easy pasta salad makes a great meal prep recipe for school lunches! Other ingredients can also be added, such as sliced kalamata or black olives, cherry tomatoes, and cooked navy beans. If you have fresh basil on hand, try adding a large handful of that as well!
This flavorful North Indian style curry is very easy to make, and if you make it in your Instant Pot you can cut the cooking time down tremendously! Serve with basmati rice, or riced cauliflower if you are on a grain-free diet, and a raw chutney for an easy, nourishing weeknight meal. For faster meal prep, use an 18-ounce glass jar of organic diced tomatoes! Jovial is the brand I use.
Serve these nutrient-dense breakfast sausages on a busy morning. The patties can be made ahead of time and stored on a covered plate in your fridge for a few days. Serve on a bed of greens with some sliced oranges or concord grapes.
When you have hungry teenagers who need calorically dense meals, try this recipe! It can be made on a weekend and then reheated throughout the week for breakfast on school mornings. Look for uncooked, ground pork breakfast sausage from your local health food store. Regular ground pork can also be used, but you'll need to add some extra salt, pepper, and seasonings.
This antioxidant-rich, anti-inflammatory soup makes a great lunch. Stir in cooked shredded chicken for extra protein. Fresh turmeric can be found in the produce section of your local health food store, usually near the fresh ginger.
Though this recipe requires some time for the chicken to marinate, it is very easy to put together for a weeknight meal. Leftovers are delicious the next day tossed with some baby arugula, along with a squeeze of lemon and a drizzle of olive oil. Serve this low-FODMAP recipe with steamed green beans or kale for a balanced fall meal.
Shepherd’s Pie is traditionally made with ground lamb, vegetables, and a mashed potato topping. My version works well for the Elimination Diet, as well as other diets such as a Nightshade-Free Diet (no potatoes or tomatoes in this recipe) and the Low-Histamine Diet. Use a Homemade Chicken Stock for best results!
Enjoy these nutrient-dense muffins in Autumn when pumpkins and other squash are in season. Feel free to use canned pumpkin or your own Homemade Pumpkin Purée. These gluten-free and dairy-free muffins make a fun treat for a Halloween gathering!
Here is an easy and nourishing anti-inflammatory soup to enjoy when the weather begins to get cooler. You can add some cooked garbanzo beans or leftover cooked chicken to increase the protein content if you would like. This soup makes a wonderful lunch or light dinner!
Serve this flavorful stew over cooked brown jasmine rice with a dollop of plain yogurt on top. Replace the squash with potatoes or yams if desired! You can also omit the chickpeas and serve this stew as a Thanksgiving side dish!
This easy Instant Pot black bean soup can be made in minutes! You just need to be sure to soak your dry beans the day before!
Noodle and vegetable stir-fries are easy to prepare for busy weeknight dinners. Many different vegetables can be added, such as thinly sliced green cabbage, chopped bok choy, chopped celery, and chopped zucchini. I have added cooked mung beans to this stir-fry for a source of easily digested soy-free plant-based protein. The sauce here is soy-free as well, however, if you are fine with soy products then replace the coconut aminos with an equal amount of wheat-free tamari.
Roasting a whole chicken for dinner is one of the easiest meals you can make. Leftover roasted chicken can then be used the following days for salads, soups, or grain bowls. The leftover bones and skin can be used to make a delicious bone broth. Serve roasted chicken and potatoes with steamed kale or green beans for an easy, nourishing family meal.
This easy Mediterranean-inspired lunch is rich in potassium and calcium, plus many different beneficial phytochemicals in the tomatoes, basil, olive oil, and peaches. Healthy lunches don't need to be complicated!
With over 1800 recipes to choose from, our unique meal planning system can accommodate for your specific dietary needs and generate nourishing recipes that work for you. Select the recipes you'd like to cook and either create a meal plan or save them to your meal planning calendar. Customized grocery shopping lists are quickly made for you based on the days you select from your calendar or from a specific meal plan. Your meal plans are saved to your account, so you can always go back and use them again.
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Create personalized meal plans or save sample plans from Nourishing Meals®. Create meal plans for special occasions, a meal plan with a list of your favorite recipes, a meal plan for a special diet you are following, or a meal plan you would like to share with another member. Need some meal inspiration? The Diet page contains meal plans for different diets that you can save to your user profile. All of your Meal Plans are saved in your user profile so you can go back to them and use them over and over, editing to add or remove recipes as needed.
As a member, you have a meal planning calendar that you can add both recipes and full meal plans to. Easily edit your calendar and move recipes to different days, or delete recipes you have added and no longer wish to use. Use the month view, week view, list view, or day view to stay organized. Each recipe is color-coded for the meal type you have chosen (Breakfast, Lunch, Dinner, and Meal Prep). When you are ready to cook the recipes you have chosen for the day, click on today's date to show the full list of recipes.
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In order to reach our highest potential and serve the world with our unique gifts, we need to have the mental, emotional, and physical energy to do it! Diet and nutrition are foundational to reaching and maintaining a higher state.
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Our meal planning tools allow members to save recipes, create meal plans, use a personal meal planning calendar, and quickly generate grocery shopping lists in a multitude of ways. Nourishing Meals® inspires and supports members with dietary change.
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Digestion and immune functions can be compromised by what we eat and how we live. Food sensitivities—to gluten, dairy, corn, and soy, for example—are a reality for many. You may have a specific health condition that requires a specific diet. As a result, some people thrive on one diet while others don’t. Your goal should not be to try the hot new lifestyle trend, but to find a way of eating that is best for you. Nourishing Meals® offers recipes for all diets, from keto and low-carb to vegan and pescatarian. We recognize the value in modifying your diet based on your own unique needs, and updating it as you need to.
Our team has a passion for creating nourishing whole foods recipes for different diets so you can enjoy cooking and meal planning with less stress. We are certified Nutritionists with Master's degrees in Human Nutrition. All recipes are family tested and kid-approved! Good food that tastes good, so you can feel good!
Alissa Segersten holds a Bachelor of Science in Nutrition from Bastyr University and a Master of Science in Human Nutrition and Functional Medicine from the University of Western States. She is a Functional Nutritionist, the mother of five children, a whole foods cooking instructor, professional recipe developer, food photographer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them. Alissa is the author of two popular gluten-free, whole foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet. Alissa is the founder and owner of Nourishing Meals®.
Marisa Dooley holds a Bachelor of Science in Nutrition and Culinary Arts from Bastyr University and a Master of Science in Nutrition from the National University of Natural Medicine. She is a professional recipe developer and food photographer who is passionate about helping families learn to cook nourishing meals at home and enjoy the process. Marisa has worked in a variety of professional kitchens, including the farm-to-table foodservice program at an all-girls middle and high school, and assisting a personal chef in preparing SCD-compliant meals for a research study out of Seattle Children’s Hospital. Marisa is a recipe contributor extraordinaire for Nourishing Meals®.
Reignite your passion for cooking and find meals your whole family will love. Create a user profile for your diet or use the detailed search feature to find recipes that family members can eat based on everyone's unique dietary needs. Then add the recipes to your user calendar and generate shopping lists for only the days you specify. Spend more time with your family, and less time meal planning with our unique system.
Join Nourishing Meals® today to get access to over 1800 nutrient-dense member-only recipes and our easy-to-use meal planning tools. Get inspired to cook again and take control of your health using the power of real food! Add meals for breakfast, lunch, and dinner, or use our system to only plan your evening meals. The choice is yours! Change the number of servings on a recipe if you are cooking for a large crowd or only cooking for one. It is completely customizable to your unique needs!
If you are following the DASH diet or another healthy eating plan, then it is really helpful to have easy and nutritious meals you can quickly put together. Cottage cheese is a probiotic-rich fermented dairy product that is high in protein and calcium. It is perfect topped with fruit and nuts, or hardboiled eggs and sliced veggies.
I created this gluten-free and egg-free pie crust recipe over a decade ago! It can also be found in my Nourishing Meals cookbook. This deep dish apple pie recipe is a favorite of many, and I am happy to share it with you here too. The key to this recipe is to use the “superfine” flours as listed below. These are very finely ground, much more than regular gluten-free grain flours. Authentic Foods is the company I buy mine from. They can be found online or possibly at your local health food store.
Crisp fall apples and bitter greens combine well to make a flavorful, nutrient-dense salad. A touch of sour balsamic vinegar combines these two foods beautifully. Top with toasted pumpkin seeds, or try adding some lightly roasted walnuts or hazelnuts. Serve salad with roasted chicken and baked sweet potatoes or winter squash for a nourishing fall meal.
When you are craving an easy comfort food meal, try this recipe! It works best using an enamel-lined cast iron Dutch Oven if you have one. If not, use a heavy bottomed 5- or 6-quart pot with a tight-fitting lid. Serve this gluten-free stovetop casserole with a simple green lettuce salad and a homemade ranch dressing or a crispy vegetable and cabbage slaw.
Brown rice and veggie salads are easy to prep on the weekend in order to have a ready-to-go healthy lunch to take to school or work for the following few days. Add leftover cooked chicken, cooked chickpeas, or feta cheese to the salad if these ingredients fit into your diet.
Do you have ripe bananas that need to be used up? Try cooking them with rolled oats to create a tasty and nutritious twist on plain oatmeal. Your children will love it! We like to top banana oatmeal with creamy organic peanut butter or sunflower seed butter and a touch of raw honey.
Roasted chicken and winter squash is a very easy weeknight family meal. Serve this recipe with some steamed vegetables and a salad for a balanced, nourishing autumn meal.
Serve this tomato-free black bean chili with brown rice or homemade brown rice flour tortillas and plenty of avocado slices to top each bowl. You'll need a 6-quart electric pressure cooker for this recipe.
Beef stew usually takes hours to cook over a low heat in order to tenderize the meat. With an Instant Pot, though, you can have beef stew in less than an hour! Serve this hearty gluten-free beef stew with a cabbage slaw for a nourishing weeknight meal.
This delicious, nutty quinoa salad makes a great lunch for school or work. It is also a lovely addition to a Thanksgiving feast! I prefer to use red quinoa for this salad because it offers a nutty flavor that complements the other ingredients in this recipe quite well. Look for it in the bulk section of your local health food store.
This easy, antioxidant-rich bean and rice salad is great to prep on the weekends for lunches during the week. Omit the hot chili pepper if you are serving this to young children. Use canned black beans or cook your own!
Serve this easy side dish with a black bean and rice salad for a balanced plant-based meal, or serve with roasted chicken and an arugula salad.
These gluten-free and grain-free chocolate cookies are sweetened with coconut sugar and made with roasted sunflower seed butter instead of flour! They have a dark chocolate flavor and are delicious served with a cup of homemade coconut milk, hemp milk, or raw almond milk.
Serve this nutrient-dense, low-carb vegan salad with a scoop of fermented vegetables for a balanced dinner or lunch. The trick to getting crispy tofu is to make sure to use EXTRA firm tofu. I like to briefly marinate it in a little wheat-free tamari for extra flavor, as tofu will take on the flavors that it is marinated or cooked in.
If you are in need of a quick and easy low-carb meal, try this recipe! The ground beef can easily be replaced with ground lamb, turkey, or chicken if desired. Serve for breakfast, lunch, or dinner. Fresh basil or parsley can be used to garnish the soup for more flavor.
Zucchini creates a lovely creamy base for this incredibly flavorful, antioxidant-rich soup. This is a wonderful recipe to make when you have an abundance of garden zucchini. Freeze quart jars of the soup for later use!
Serve this nut-free and grain-free pumpkin spice cake at your next holiday gathering. It's delicious served with real whipped cream, if you tolerate dairy—or, for a dairy-free option, serve with Whipped Coconut Cream.
Salmon cooked "en papillote" is simply salmon cooked in parchment paper! This method of cooking steams the fish while it bakes in the oven, which keeps it very moist. Cooking times will vary depending on what variety of salmon you are using. Pictured here is a two pound wild Coho fillet. King salmon will take longer to cook than Coho, while Sockeye salmon may only take about 8 to 10 minutes.
Frisée is a leafy green vegetable from the chicory family. It has a lovely bitter flavor that will help stimulate healthy digestion, especially when served at the beginning of a meal. Serve this salad with baked salmon and steamed potatoes for a nourishing, family meal.
Maduros are a traditional South American side dish made from frying sweet plantains in oil. I like to sprinkle a little bit of cinnamon and coconut sugar over the maduros before serving. These can be a fun and nutritious dessert, or they can be served as a side dish along with black beans, rice, and shredded beef!
This authentic Thai coconut chicken soup uses a whole chicken to make a large pot of soup. It is easier to make big batches; even if you are cooking for only two to three people, it can be eaten throughout the week or stored in your freezer for later use. This soup does take some time, so try making it on the weekend and you'll have a nourishing lunch to take to school or work for a few days! Serve soup with cooked white rice if desired.
This gluten-free and egg-free focaccia bread is easy to make for a weeknight dinner! Use freshly sliced vegetables, fresh herbs, and olives to make focaccia art on top if desired!
Serve this simple baked cod recipe with baked potatoes or roasted potatoes and steamed green beans for a simple family meal. If you are a garlic lover and you are not on a diet that restricts garlic, like the Low-FODMAP diet, try adding about 2 to 3 cloves of crushed garlic to the top of the fish before baking.
