Nourished Inside and Out

Yields: 9 servings Prep Time: 15 minutes Total Time: 30 minutes With protein, healthy fats, no gluten or refined sugar, these crispy rice treats are a perfect and nutritionally dense bite to satisfy! Ingredients 1/2 cup natural creamy unsalted almond butter 1/2 cup high quality honey 1 teaspoon vanilla 1 teaspoon coconut oil 2 cups brown rice cereal (I used fruit juice sweetened) 1 cup old fashioned rolled oats 1/2 cup unsweetened shredded coconut Directions 1. In a small

Ground up oats and almond flour form the base of these delicious mini muffins that taste just like pumpkin pie, but with less fat, no dairy and less refined sugar. Squash, including pumpkin, is loaded with nutrients such as fiber, vitamin A (in the form of beta carotene) and potassium. A perfect morning treat or snack for anytime! Ingredients 1 15-ounce can* pure pumpkin or squash puree 2 eggs 1/2 cup brown sugar 1/4 cup coconut oil (melted if solid) 1/4 cup pure maple syrup

Yields: about 3 cups Prep Time: 10 minutes Total Time: 30 minutes This is an easy and nutrient rich granola recipe with no refined sugar that comes together in less than 30 minutes. Almonds are loaded with healthy fats and vitamin E, whereas oats brings whole grains, fiber and iron to the table – all in a delicious golden crunch! Ingredients 3 tablespoons almond butter (I used roasted and unsalted) 3 tablespoons maple syrup 1 tablespoon coconut oil 1 tea

Yields: 18-20 pancakes Prep Time: 10 minutes Total Time: 40 min Filled with 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, healthy fats and fiber. Ingredients 1/2 cup fresh or frozen strawberries, puree for recipe (measure before pureeing) 1 – 1 1/4 cup whole milk 1 tablespoon cane sugar 1 teaspoon pure vanilla extract 1 e

Yields: 12 muffins Prep Time: 25 minutes Total Time: 45 minutes Calcium rich apples and almonds complement beta carotene and fiber filled pumpkin in these delicious and nutritious muffins! No extra oil is added, relying on pumpkin, freshly pureed apples and healthy fat in almonds to provide enough moisture for a fluffy muffin. Ingredients 1/4 cup brown sugar 1/4 cup pure maple syrup 3/4 cup pumpkin puree (homemade or canned) 1/2 cup unsweetened applesauce (or 2

Yields: about 2 cups Prep Time: 15 minutes Total Time: 1 hour minutes Just 6 ingredients, gluten free and a base of heart healthy almonds, these little bites are a perfect balance of sweet chocolate and caramel with a touch of savory sea salt. Plus, they are hard to stop eating! Ingredients 1 1/2 cups almonds 1 cup semi-sweet chocolate chips 1/4 cup brown rice syrup 1 tablespoon whole milk 1 teaspoon coconut oil 1 tablespoon sea salt Directions 1. Pre

Yields: about 32-36 cookies Prep Time: 15 minutes Total Time: 45 minutes Inspired by a fondness for all things cinnamon and sugar, these cookies are similar to a snickerdoodle, yet pack all of the goodness of protein, iron, calcium and healthy fats from whole wheat flour, ground flaxseeds and almonds. Ingredients 6 tablespoons butter, softened 1/2 cup cane sugar 1/4 cup quality honey 1 egg 1 1/2 teaspoons pure vanilla extract 1 cup whole wheat pastry flou

Yields: 28 - 32 cookies Prep Time: 15 minutes Total Time: 45 minutes A delicious gluten free cookie moistened with coconut oil and chewy texture from shredded coconut and almond meal. Chocolate drizzled over the top completes the irresistible triad of coconut, almond and chocolate. Ingredients 1 cup almond meal 1/2 cup unsweetened shredded coconut 1/2 cup sweet sorghum flour 1/2 cup powdered sugar 1/2 cup cane sugar 1/4 cup coconut oil, semi-liquid state fo

Yields: about 24 cookies Prep Time: 10 minutes Total Time: 30 minutes Dairy and gluten free, these decadent cookies boast healthy fats from coconut oil and almonds. Loaded with calcium and magnesium, plus a healthy dose of chocolate to feed the soul, these cookies have it all! Ingredients 1/2 cup creamy almond butter (raw or roasted) 3 tablespoons coconut oil (warmed to soften if solid) 3/4 cup brown sugar 2 eggs, room temperature 1 teaspoon vanilla 1/2 cup goo

Yields: about 4 servings Prep Time: 15 minutes Total Time: 45 minutes This chicken dish is a tasty alternative to a fast food options, adding fiber, magnesium and vitamin E. Plus, it is a great gluten free option that is similar to traditional breading. Ingredients 1 lb. chicken breast, cut into cutlets, pounded thin with a meat hammer 1 egg, lightly beaten (ie: egg wash) 1 T. avocado oil (or your preferred oil) 1 T. butter (or just oil if keeping dairy free) spri