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Nourish & Thrive, New York, NY (2025)

09/29/2025

✨ Green Bean Curry is a SPECTACULAR way to get your greens in!
Ultra flavorful and SUPER delicious veggie curry 😍
Enjoy it as a side dish, or pair with quinoa or brown rice for a wholesome meal.
This nourishing recipe will leave you feeling energized, light, and satisfied. 💚

Ingredients:

1 lb (450 g) fresh green beans, trimmed and halved

1 medium onion, finely chopped

3 cloves garlic, minced

1-inch piece fresh ginger, grated

2 medium tomatoes, chopped (or 1 cup canned)

1 can (14 oz) coconut milk

2 tbsp curry powder (or a mix of turmeric, cumin, coriander, chili)

2 tbsp olive oil or coconut oil

Salt and pepper, to taste

Fresh cilantro, for garnish

Cooked quinoa or brown rice, for serving

Instructions:

1. Heat the oil in a large skillet over medium heat. Add the onion and sauté until softened.

2. Stir in garlic and ginger, cooking for 1 minute until fragrant.

3. Add the curry powder and tomatoes, then cook for 5 minutes until the tomatoes break down.

4. Stir in the green beans and coconut milk. Season with salt and pepper.

5. Cover and simmer for 10–12 minutes, until the beans are tender but still bright green.

6. Garnish with fresh cilantro and serve with quinoa or brown rice. 🌿

🌱

09/29/2025

🌯✨ Tofu Breakfast Burritos

These tofu breakfast burritos are an easy, hearty, and satisfying way to start your day. Perfect for meal prep or a quick breakfast on the go!

Ingredients (makes 4 burritos):

1 block firm tofu (pressed & crumbled)

1 tbsp olive oil

1 small onion, diced

1 bell pepper, diced

1 clove garlic, minced

1 tsp turmeric

1 tsp paprika

Salt & pepper, to taste

1 cup baby spinach

1/2 cup black beans (optional)

4 large tortillas

Salsa, avocado, or vegan cheese (optional for serving)

Instructions:

1. Heat olive oil in a pan, sauté onion, garlic, and bell pepper until softened.

2. Add crumbled tofu, turmeric, paprika, salt, and pepper. Cook for 5–7 minutes, stirring occasionally.

3. Stir in spinach (and beans if using) until just wilted.

4. Warm tortillas, fill with tofu scramble, and add your favorite toppings.

5. Roll into burritos and enjoy!

09/29/2025

Vegan French Toast 🍞✨

Ingredients (for 2 servings):

4 slices of your favorite bread (preferably slightly stale)

1 cup unsweetened plant-based milk (almond, soy, oat, etc.)

2 tbsp chickpea flour (or cornstarch)

1 tbsp maple syrup

1 tsp vanilla extract

1 tsp cinnamon

Pinch of salt

Coconut oil or vegan butter for cooking

Instructions:

1. In a shallow bowl, whisk together plant-based milk, chickpea flour, maple syrup, vanilla, cinnamon, and salt until smooth.

2. Heat a skillet over medium heat and add a little coconut oil or vegan butter.

3. Dip each bread slice into the mixture, coating both sides.

4. Cook each slice for 2–3 minutes per side, until golden brown.

5. Serve warm with maple syrup, fresh fruits, or your favorite toppings.

09/29/2025

🎃 Easy Pumpkin Soup 🍁🥣

This is the perfect easy pumpkin soup to enjoy during the chilly months of autumn. Creamy, cozy, and full of fall flavors! 🍂✨

Ingredients (4 servings):

2 tbsp olive oil or butter

1 onion, chopped

2 cloves garlic, minced

4 cups pumpkin (peeled & cubed) or canned pumpkin puree

3 cups vegetable broth (or chicken broth)

1 medium carrot, chopped

1 medium potato, chopped

1 tsp ground cinnamon

½ tsp ground nutmeg

Salt & black pepper to taste

½ cup cream or coconut milk (optional, for creaminess)

Pumpkin seeds & fresh herbs for garnish

Instructions:

1. In a large pot, heat olive oil/butter. Add onion and garlic, sauté until soft.

2. Add pumpkin, carrot, potato, cinnamon, nutmeg, salt, and pepper. Stir well.

3. Pour in the broth, bring to a boil, then reduce heat. Simmer for 20–25 minutes until veggies are soft.

4. Use a blender (or immersion blender) to puree until smooth and creamy.

5. Stir in cream or coconut milk if desired. Adjust seasoning.

6. Serve hot, topped with pumpkin seeds and fresh herbs. 🍂

✨ Best enjoyed with crusty bread!

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09/29/2025

🍯 Honey Mustard Chicken Meal Prep with Crispy Potatoes, Broccoli & Peas 🥔🥦

A healthy, delicious, and balanced meal prep idea! Juicy honey mustard chicken paired with golden crispy potatoes, steamed broccoli, and sweet peas — perfect for weekly lunches or dinners. 💛

Ingredients (4 servings):

4 chicken breasts (or thighs, boneless & skinless)

3 tbsp honey

2 tbsp Dijon mustard

1 tbsp wholegrain mustard (optional)

2 tbsp olive oil

2 cloves garlic, minced

Juice of ½ lemon

Salt & black pepper

Sides:

500g baby potatoes, halved

2 cups broccoli florets

1 cup green peas

2 tbsp olive oil

½ tsp paprika

Salt & pepper

Instructions:

1. Marinate chicken with honey, mustards, garlic, lemon, olive oil, salt & pepper. Rest for 30 min.

2. Roast potatoes at 200°C (400°F) for 25–30 min until crispy.

3. Cook chicken in a pan or grill until golden & cooked through.

4. Steam broccoli & boil peas.

5. Assemble into 4 meal prep containers.

✨ Keeps fresh in the fridge up to 4 days.

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09/29/2025

🍽️ Best Chicken & Veggie Meal Prep Bowl with Crispy Potatoes & Herb Yogurt

📝 Ingredients (4 servings):

1 lb (500 g) chicken breast, cut into cubes

3 medium potatoes, diced into small cubes

2 carrots, sliced

1 small head of broccoli, cut into florets

2 tbsp olive oil

1 tsp paprika

1 tsp garlic powder

Salt & black pepper to taste

🥣 Herb Yogurt Sauce:

1 cup Greek yogurt

1 garlic clove, minced

2 tbsp lemon juice

2 tbsp fresh parsley, chopped

1 tbsp fresh dill or mint, chopped

Salt & black pepper to taste

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👩‍🍳 Instructions:

1. Prepare the potatoes:

Preheat oven to 400°F (200°C).

Toss potatoes with half the olive oil, salt, and pepper.

Spread on a baking sheet and roast for 25 minutes until golden and crispy.

2. Cook the chicken & veggies:

Mix chicken with remaining olive oil, paprika, garlic powder, salt, and pepper.

Place on a baking sheet with carrots and broccoli.

Roast for 20 minutes until chicken is cooked through and veggies are tender.

3. Make the herb yogurt sauce:

In a bowl, combine yogurt, garlic, lemon juice, parsley, dill (or mint), salt, and pepper.

4. Assemble the bowls:

Divide crispy potatoes, chicken, and veggies into meal prep containers or bowls.

Serve with herb yogurt sauce on top or on the side.

09/28/2025

🌿 Cauliflower Parmesan
A veggie-forward twist on the Italian-American classic!

Ingredients:

1 large head of cauliflower, cut into 1-inch thick slices ("steaks")

1 cup breadcrumbs (panko or Italian-style)

½ cup grated parmesan cheese

1 teaspoon garlic powder

1 teaspoon dried Italian herbs (oregano, basil, thyme)

Salt & black pepper, to taste

2 large eggs, beaten

1 ½ cups marinara sauce

1 cup shredded mozzarella cheese

Fresh basil, for garnish

Olive oil spray or drizzle

Instructions:

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

2. Mix breadcrumbs, parmesan, garlic powder, herbs, salt, and pepper in a bowl.

3. Dip each cauliflower slice into beaten eggs, then coat with breadcrumb mixture.

4. Arrange on the baking sheet and lightly spray/drizzle with olive oil.

5. Bake for 20–25 minutes, flipping halfway, until golden and crispy.

6. Spoon marinara sauce over each piece, then top with mozzarella.

7. Return to oven and bake another 8–10 minutes, until cheese is melted and bubbly.

8. Garnish with fresh basil and serve warm with pasta or salad.

09/27/2025

Just Egg Frittata 🥚🌱
Tastes just like the real thing and is packed with protein—but 100% vegan!

Ingredients:

1 cup Just Egg liquid (or any plant-based egg substitute)

1/4 cup diced onions

1/4 cup diced bell peppers

1/4 cup cherry tomatoes, halved

1/4 cup spinach, chopped

Salt & pepper to taste

1 tsp olive oil

Instructions:

1. Preheat oven to 375°F (190°C).

2. Heat olive oil in an oven-safe skillet over medium heat. Sauté onions, bell peppers, and cherry tomatoes until soft.

3. Add spinach and cook until wilted.

4. Pour in Just Egg, season with salt and pepper, and stir gently to combine.

5. Cook on stove for 3–4 minutes until edges start to set.

6. Transfer skillet to oven and bake for 10–12 minutes until frittata is fully set.

7. Slice and serve warm.

🥗 🌱 🍳 🥦 💪

09/27/2025

🌱 One-Pot Vegan Pumpkin Chili (Ready in 40 Minutes!) 🎃🍲

Ingredients:

2 tbsp olive oil

1 onion, diced

3 garlic cloves, minced

1 red bell pepper, diced

1 cup pumpkin purée

1 can (15 oz) black beans, drained and rinsed

1 can (15 oz) kidney beans, drained and rinsed

1 can (15 oz) diced tomatoes

2 cups vegetable broth

1 cup corn kernels (fresh or frozen)

2 tsp chili powder

1 tsp smoked paprika

1 tsp cumin

Salt & pepper to taste

Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat.

2. Sauté onion, garlic, and bell pepper until softened (about 5 minutes).

3. Stir in pumpkin purée, beans, tomatoes, corn, and vegetable broth.

4. Add chili powder, smoked paprika, cumin, salt, and pepper.

5. Bring to a boil, then reduce heat and simmer uncovered for 25–30 minutes, stirring occasionally.

6. Taste and adjust seasoning.

7. Serve hot, topped with fresh cilantro.

✨ Cozy, hearty, and perfect for fall!

🌱 🎃 🥗 🍲

09/26/2025

Carrot Ginger Soup 🥕✨

Ingredients:

1 tbsp olive oil

1 onion, chopped

4 cups carrots, sliced

1 tbsp fresh ginger, grated

3 cups vegetable broth

1 cup coconut milk (optional for creaminess)

Salt & pepper to taste

Fresh herbs (parsley or cilantro) for garnish

Instructions:

1. Heat olive oil in a pot and sauté the onion until soft.

2. Add carrots and ginger, cooking for 5 minutes.

3. Pour in vegetable broth and bring to a boil. Reduce heat and simmer until carrots are tender (about 20 minutes).

4. Blend the soup until smooth and creamy.

5. Stir in coconut milk, then season with salt and pepper.

6. Serve hot, garnished with fresh herbs.

✅ Perfect for a cozy, healthy meal!

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09/24/2025

Boquerones en Vinagre (Marinated Anchovies)

✔️ Ingredients:

500g fresh anchovies, cleaned and filleted

1 cup white wine vinegar

1 cup cold water

3 garlic cloves, finely chopped

Fresh parsley, chopped

Extra virgin olive oil

Salt to taste

✔️ Instructions:

1. Wash the anchovy fillets well and pat them dry.

2. Mix vinegar and water, then soak the anchovies in the mixture for 3–4 hours in the fridge until they turn white.

3. Drain and place the anchovies on a serving dish.

4. Sprinkle with salt, garlic, and parsley.

5. Drizzle generously with olive oil before serving.

A classic Spanish tapa—fresh, tangy, and full of Mediterranean flavor! 🇪🇸✨

🇪🇸 🍴 🐟

09/24/2025

Homemade Peach Iced Tea 🍑🧊✨

A sweet, fruity, and refreshing drink perfect for hot days! This peach iced tea is simple to make and naturally delicious.

Ingredients:

4 cups water

3 black tea bags (or green tea)

2 ripe peaches, sliced

3 tbsp honey or sugar (optional)

Ice cubes & fresh mint for serving

Instructions:

1. Boil 4 cups of water and steep tea bags for 5 minutes. Remove and let cool.

2. In a blender, puree peaches until smooth.

3. Strain the peach puree (optional for smoother texture).

4. Mix tea with peach puree and sweetener.

5. Chill in the fridge, serve over ice, and garnish with fresh mint.

Refreshing, fruity, and full of summer vibes! 🌞🍑

🍑🧊

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