Nourished Inside and Out

Yields: about 15-18 pancakes Prep Time: 10 minutes Total Time: 30 minutes These pancakes are rich in potassium and beta carotene, plus have whole grains from oatmeal. A quick blend of all ingredients in the blender makes these easy to whip up for a healthy breakfast! Ingredients 1/2 cup banana 1/2 cup mango (defrosted if frozen) 1 egg 1 3/4 cup whole milk 1 tablespoon cane sugar 2 tablespoons melted butter 1/2 cup old fashioned rolled oats 1 cup whole wheat

Below are 12 recipes for pancakes and muffins that all contain fruits, veggies or both! Great for making ahead of time to send with the kiddos for lunch - or a nutritional breakfast to start the day right! Sweet Strawberry & Almond Pancakes - Filled with a cup of whole strawberries, these pancakes are naturally sweet and filled with iron and vitamin C. A hint of sugar brings out the natural strawberry flavor, and the almond meal adds vitamin E and fiber. See recipe. Carro

Yields: servings 6 – 8 Prep Time: 25 minutes Total Time: 1 hour This garden vegetable and chicken lasagna is loaded with fresh vegetables and a depth of flavor from herbs and marinara sauce. Cheese and noodles are the bonus to this delicious and wholesome lasagna, making it a family favorite! Chicken can be omitted for a vegetarian dish. Ingredients 9 whole wheat lasagna sheets (or gluten free) 1 medium zucchini (about 1 cup), diced 3/4 cup frozen

“The only person you can now or ever change is yourself. The only person that it is your business to control is yourself.” - Melody Beattie My husband and I were on a run the other day through the neighborhood. As we were running, I happened to notice a small dove, alone and somewhat wandering towards the middle of the street. I felt compelled to do something. I was convinced it was going to get hit by a car if it stayed there. It didn’t seem to flinch when I moved closer.

Zucchini is abundant in the garden this time of year! Although, the challenge sometimes can be figuring out what to do with all of it. Don't overlook this garden staple. Zucchini isn't just a filler ingredient. It has vitamins A and C, which support eye health and the immune system. Also, it is a good source of fiber and is relatively low in calories per serving. Additionally, it is a decent source of potassium. These qualities make it a perfect substitute for (or addit

Yields: about 2 cups Prep Time: 10 minutes Total Time: 10 minutes This healthy smoothie is chocolatey goodness with protein rich peanut butter and nutritionally dense flax seeds and antioxidant rich kale. Vegan, gluten free and made without refined sugars, this is a delicious drink for kids and their grown ups! Ingredients 1 1/2 frozen bananas (about 3/4 cup) 1/2 cup kale, washed and stems removed 1/2 cup preferred milk (almond, coconut, etc.) 1/2 cup

This post may contain affiliate links. Click here for information on affiliates and disclaimer. Yields: about 3 cups Prep Time: 15 minutes Total Time: 15 minutes Probiotic rich miso brings a deep and savory flavor to this simple and refreshing salad. Ingredients 3 cups cucumber, peeled and thinly sliced* 1/4 cup carrots, peels 4 teaspoons miso (Genmai) 1 tablespoon toasted sesame seeds 1/2 tablespoon toasted sesame oil Directions 1. Place 1 tablespoon of

Yields: about 36 cookies Prep Time: 15 minutes Total Time: 1 hour Much of the sweetness in these cookies comes from less refined sugar sources such as mineral and iron rich dates and molasses. Oats and peanut butter add a healthy dose of B vitamins and proteins, making you feel good about snacking on these cookies. Ingredients 10 dates, pitted (soaked for at least one hour in water, if not overnight) 1 egg 1 tablespoon molasses 1/2 cup brown sugar 4 tab