Nourished Inside and Out

Yields: about 24 mini cups Prep Time: 25 minutes Total Time: 40 minutes These little jam cups are easy to whip up, fun to eat and a bonus is they have some extra nutrients from flax seeds and whole wheat flour! Ingredients 1 1/2 cup whole wheat pastry flour (plus 1/4 cup for rolling out dough) 4 tablespoons unsalted butter 2 teaspoons cane sugar 2 tablespoons ground flaxseeds 1/2 teaspoon salt 9 – 10 tablespoons water 1 cup strawberry jam (or your favorite flavor)

My daughters and I were volunteering at a group event a while back. We were all working for a common good, when one of the group leaders, whom we had only met less than a few minutes prior, stopped by to correct my younger daughter. And truly, this woman didn’t commit the crime of the century. However, her correction to my 5 year old’s hard-working attempt to keep up with kids even double her age, turned her excitement from contributing to something greater, to a shame-fil

Yields: about 5 cups Prep Time: 10 minutes Total Time: 10 minutes* Loaded with plant power nutrients, this salad is a great source of vitamin C, potassium, fiber and skin beautifying sulfur. A little sweetness counters the tangy flavor of the apple cider vinegar, making it a salad to satisfy even the young ones! Ingredients 1/2 medium – large cabbage, shredded (about 4 1/2 cups) 1 medium carrot, shredded or grated (about 1/2 cup) 3 bunches of

Yields: about 1 1/2 -2 cups Prep Time: 10 minutes Total Time: 10 minutes Cherries and almonds come together in a rich smoothie, which is loaded with antioxidants, protein and minerals such as potassium and calcium. Almond butter and flaxseeds add an underlying nutty flavor, complementing the sweetness of the fruit. Ingredients 1/2 cup cherries, frozen (about 10 -12 cherries) 1/2 banana (about an overflowing 1/4 cup) 3 large strawberries 2 ice cubes (omit if using fr

It Starts with the Immune System Simply put, probiotics are good bacteria. Bacteria are supposed to be bad, right? That’s why the anti-bacterial soap market has taken off. Actually, bacteria are very necessary to our health. It just depends on the type of bacteria. As with all things, balance is the key. Much of our diet in America is processed, and packaged, thus lacking in bacteria because it is heat treated and often irradiated. The only thing is it is also lacking

Yields: about 36 cookies Prep Time: 15 minutes Total Time: 45 minutes Iron and calcium rich molasses provides a deep richness to flavor these gluten free cookies, with a nutritious base of oatmeal and almond meal. Chocolate chips and dried cranberries add an extra burst of sweetness with every bite! Ingredients 5 tablespoons softened butter 1/2 cup brown sugar 2 tablespoons molasses 2 tablespoons high quality honey 2 1/2 cups old fashioned rolled oats 1 1/4 cup

“People hasten to judge in order not to be judged themselves.” - Albert Camus, The Fall I was on a drive to a doctor’s appointment for one of my kids, and it was a long drive for an undesirable reason. Needless to say, my mood wasn’t great, and I was behind a car that was covered in bumper stickers. Since traffic was piling up, I was able to take a leisurely gander at the reading material on the car in front of me. Soon, I forgot all about the traffic and on crept my judg

Yields: about 24 pancakes Prep Time: 15 minutes Total Time: 40 minutes These pink pancakes claim their power from iron rich beets! Oatmeal also adds to the iron power of these pancakes, making it a great vegetarian option as well. White or wheat flour can be used; the white flour making the pink stand out a bit more, yet the wheat flour boasts a bit more nutrition. Ingredients 1/2 cup beets, raw and grated or pureed (cheese grater or food processor works well) 1

Yields: 6 servings Prep Time: 25 minutes Total Time: 45 minutes A healthy vegetarian meal that is loaded with beta carotene, calcium, fiber, and iron. The naturally fresh flavors of sweet potatoes and black beans are enhanced with herbs and spices such as garlic, cumin, and paprika. Ingredients 1 1/2 cup diced sweet potatoes 1 (15 ounce) can black beans, drained and rinsed 1/4 cup finely diced red (or yellow) onions 3/4 cup (1/4 cup for cooking vegetables and

*Please note, this recipe is part of a 3 Day Meal Plan. Yields: 1 Serving Prep Time: 10 minutes Total Time: 10 minutes As a busy mom of three, I rely on smoothies a lot to get my nutrients and eat well. This is just one of those recipes that helps me feel good and works well with my digestion. Loaded with vitamin C, potassium, iron and fiber, this smoothie is also rich in immune boosting nut