Graciously Nourished

  • Home
  • Graciously Nourished

Graciously Nourished Registered Dietitian Making Healthy Eating Doable and Delicious. Easy Healthy Recipes + Relatable Nutrition

28/04/2026

The #1 thing that has helped my clients (and me) stop overeating at night! Hint: it starts with your afternoon snack

It’s so simple, but it makes the biggest difference: a high-protein afternoon snack (bonus if it has fiber too). The protein keeps you fuller longer, helps balance blood sugar levels and reduces those sugary nighttime cravings.

Lately, I’ve been loving using in my recipes to up the protein. MULU is a new, even higher protein cottage cheese brand that just launched at Walmart with 18 grams per half cup!

Using it in my Chocolate Chip Cookie Dough Overnight Oats creates the most incredible decadent texture and flavor while also adding an impressive amount of protein (so each snack-sized serving has 15 grams of protein and 5 grams of fiber for the perfect hunger-crushing combo to help you head into dinner with intention.

Find MULU at your local Walmart and SAVE the recipe below to give it a try for yourself to kick those nighttime cravings!

Makes two snack-sized portions of Chocolate Chip Cookie Dough Overnight Oats

Ingredients
* ½ cup rolled oats
* ½ cup milk
* ½ cup MULU cottage cheese.
* 1 tablespoon chia seeds
* 1 tablespoon liquid sweetener (maple syrup or honey)
* 1 tablespoon cashew butter
* ½ teaspoon vanilla extract
* 1 tablespoon chopped chocolate or mini chocolate chips
Instructions
* Blend the cottage cheese, milk, maple syrup, cashew butter, chia seeds, and vanilla extract until smooth and creamy. Stir in the oats and chocolate chips.
* Refrigerate for at least 4 hours or overnight.
* Store in the refrigerator for up to 4 days.
Nutrition estimates: 300 calories | 12 g fat (4 g saturated fat) | 35 g carbohydrates (5 g fiber) | 16 g protein

high protein high protein recipes cottage cheese recipes overnight oats high protein snacks high protein high fiber protein oats

11/04/2026

Today I learned what flambé means… 🔥🫠

*don’t try this at home, we’re professionals🤪

19/02/2026

A big pan of roasted veggies made at the top of the week makes it SO EASY to eat veggies with each meal, even when you’re low on time or energy.

I like roasting broccoli, peppers, and onions together since they get done around the same time and tend to go well with everything from scrambled eggs to wraps, as a side for just about any dinner or lunch, and the perfect addition to burrito bowls.

To make:

Preheating the oven to 400 degrees F.

Dice and slice one head of broccoli, two peppers, and a small onion.

Drizzle with 2-3 teaspoons of olive oil and season with salt and pepper (or any seasoning mix you’d like).

Place the veggies on a large sheet pan lined with parchment paper. Try to keep them from touching.

Roast for 15 minutes, stir the veggies, then roast for another 10 minutes or so, or until they’re browned and soft.

Let them cool and store in an airtight container for up to 5 days. Reheat in the microwave, on the stove, or in the air fryer before eating.

11/02/2026

I’m not typically a fan of eating the same thing 5 days in a row, but I AM a fan of triple batching a meal so you get a few extras to quickly grab throughout the week. This peanut chicken bowl has 38 grams of protein and 8 grams of fiber, and is so incredibly filling and satisfying.

Here’s what it has:

1 bag of Trader Joe’s Ready Veggies- sautéed.
2 sweet potatoes, diced, sprayed with olive oil (s + p) air fryer at 390 degrees F for 15 minutes - shaking a few times.
Frozen shelled edamame, heated
Diced chicken breast (I used Fresh Additions chicken bite packs)
Peanut sauce (adapted from Pinch of Yum)
- 1/4 cup peanut butter
- 1/3 cup reduced sodium soy sauce
- 2 tablespoon rice vinegar
- 2 tablespoon sesame oil
- 1 tablespoon chili crisp
- 1 tablespoon honey
- 1/4 teaspoon ground ginger
- 1/4 to 1/3 cups of water (until it reaches your desired consistency)

Would you make this meal prep?

10/02/2026

Veggies in your dip to dip your veggies in? We’re doing it.

Tzatziki is made with Greek yogurt, garlic, lemon juice, dill, and olive oil. That’s it. IT’s fresh, creamy, and so good on raw or cooked veggies, meat, sandwiches, and spooned over baked or roasted potatoes!

Tzatziki
Combine:
1/2 cup Greek yogurt
1 tablespoon minced Dill
1 clove Garlic diced
1/3 cup grated Cucumber, moisture removed.
1 tablespoon lemon juice
Drizzle of olive oil

Stir and store in the refrigerator for up to 3 days.

10/02/2026

Eating well in 2026 doesn’t have to be so hard!

Catch up on my Eating Vegetables series and let me know in the comments:

what would help YOU improve your nutrition and health this year??

03/02/2026

Say it with me: EATING VEGGIES CAN BE EASY🥦🥕😁

Pizza night needs a bit of color? just reach in the freezer! There are so many varieties and brands around these days, if you try one you don’t like.. grab a different one next time!

To make air fried crisp frozen mixed veggies
1 bag frozen veggies.
Olive oil
seasonings: salt, pepper, garlic powder (and any extras you like!)

Empty frozen veggies (using Normandy blend here!) into a bowl, toss with olive oil, then with garlic powder, salt, and pepper.

Air fry at 390 degrees F for 7 minutes, shake, then air fry for another 5-7 minutes, removing any pieces that get a bit charred early… early.

Address


48901-48980

Website

, ,

Alerts

Be the first to know and let us send you an email when Graciously Nourished posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

  • Want your practice to be the top-listed Clinic?

Share