Nourished Inside and Out

This (mostly) raw salad is packed with many vitamins and minerals, such as vitamin c, iron, beta carotene, calcium, and fiber. Bacon and honey offer a sweet and salty combination that pleases kids and adults alike! *NOTE: The vegetables are processed very finely as to appease kids newer to textures and even those younger children without molars to chew chunky, raw vegetables. Ingredients 1 medium carrot 3 cups raw broccoli 2 c. cauliflower 1/4 c. beets 2 t. yellow onion (ca

So, like many of you, I want to know what food is best for my family (and myself!), but sometimes get overwhelmed with all of the information out there. In my professional and educational experience, I have learned that there are always multiple sides to an issue. You could find numerous sources to back up whatever you want to believe. Kind of frustrating, right? Well, there are still some guidelines I follow. I have tried all sorts of "diets" over the years, trying to el

Yields: about 30 cookies Prep Time: 15 minutes Total Time: 45 minutes These cookies are great to satisfy a sweet craving, but have the added benefits of potassium rich avocados and whole grain fiber of oatmeal, plus whole wheat flour! Ingredients 1/2 cup avocado 2 tablespoons butter, softened 1 egg 1 cup brown sugar 2 teaspoons pure vanilla extract 1 teaspoon blackstrap molasses 1 cup old fashioned rolled oats 1 teaspoon baking soda 1/2 teaspoon salt 1 1

Yields: about 18-22 pancakes Prep Time: 15 minutes Total Time: 45 minutes Adding applesauce to these whole wheat and oatmeal pancakes makes for a naturally sweet pancake with a savory cinnamon twist. Pancakes boast an extra dose of vitamin C from the applesauce in addition to fiber and iron from the oatmeal. Ingredients 1 cup whole wheat pastry flour 1/2 cup old fashioned rolled oats oatmeal (grind in coffee grinder), or use 1/2 c. oatmeal flour 1 tablespoon cane

Yields: about 2 cups Prep Time: 10 minutes Total Time: 45 minutes A great snack for kids and adults, that packs a healthy punch of vitamin K, C, A as well as calcium and iron. Ingredients 6 cups raw kale, stems removed 1-2 T. olive oil (or preferred oil) 1/2 t. salt Directions 1. Preheat oven to 325 degrees. 2. Wash, dry and remove stems of the kale, and cut or tear into bite size pieces. The drier the kale is prior to cooking, the less time it will need in the

Yields: 2 servings Prep Time: 10 minutes Total Time: 1 hour These are such a simple, yet nutritious sweet treat, especially in the warmer months. Bananas are a great source of potassium, B vitamins, folic acid and magnesium. Instead of peanut butter, any nut or seed butter can be used as well. Oatmeal, chopped nuts, coconut flakes, crushed cereal, or sprinkles are also a great alternative to coatings. Ingredients Popsicle sticks or mini spoons 1 banana

Yields: 6-8 servings Prep Time: 30 minutes Total Time: 1.5 hours This is no ordinary meatloaf, with ground walnuts to keep moisture in and an extra punch with veggies mixed right in! Protein, vitamin C, omega 3’s, and iron are all found in this tasty dinner. Ingredients 1 pound ground turkey meat 1/2 medium red pepper, diced (about 1/2 cup) 1 medium carrot, diced (about 1/2 cup) 2 tablespoon red onion, diced 1 clove garlic 1/2 teaspoon garlic powder 1/2 teaspoon o

These delightful little cookies are naturally festive with their green color due to none other than - spinach! Butter, flour and sugar all grace the cookies as well, yet your loved ones get the bonus of some folic acid and no toxic artificial dyes. Ingredients 2/3 c. frozen spinach 2 eggs 1 c. softened butter 3 t. vanilla 2 c. white flour 1.5 c. whole wheat pastry flour 1 1/2 t. baking soda 1/2 t. salt Directions 1. In a food processor, combine spinach, sugar, and softened b