Nourished Inside and Out

Yields: 7 cups Prep Time: 20 minutes Total Time: 45 minutes This soup gets its creaminess from the nourishing avocado, which also packs potassium, B vitamins and healthy fats. Zucchini gives it a light, yet fiber-filled foundation on which flavor builds with dried basil and oregano and a bit of sharp cheese! Ingredients 4 cups zucchinis, diced 1/2 cup diced yellow or white onion 2 teaspoons minced garlic 2 tablespoons olive oil 4 cups (32 ounces) vegetable stock 1 teaspoo

Yields: about 3 cups Prep Time: 15 minutes Total Time: about 6 hours This rich and flavorful dessert is loaded with healthy ingredients! Iron and potassium rich dates add sweetness, making this dish completely free of refined sugar, and yet a perfect hint of cinnamon and ginger to make for a delicious frozen treat! Ingredients 1/2 cup dates, pits removed (softened in water or with heat)* 1 cup almond milk 1/2 cup avocado 1/2 cup oats 1/4 cup pure maple syrup 2

Yields: 6-8 serving Prep Time: 15 minutes Total Time: 1 hour Basically undetectable, avocado makes this French toast taste creamy and rich, yet adds extra nutrition bringing potassium, vitamin E and healthy fats to the dish. Ingredients 1 cup avocado 3 eggs 1/2 cup whole milk 2 teaspoons pure vanilla extract 1/4 cup brown sugar, plus 1 tablespoon for bottom 2 tablespoons pure maple syrup 1 teaspoon ground cinnamon 1/2 teaspoon salt 2 teaspoon avocado (or preferred) oil 8 s

A complimentary product was received. All opinions are my own. Please see here for The Nourished Seedling’s policies on Affiliates and Disclaimers. Yields: about 12 brownies Prep Time: 15 minutes Total Time: 45 minutes A gluten free delicious treat with no added oil, these healthy brownies are made with high fiber chickpeas and oatmeal, plus a whole avocado! Ingredients 1 1/4 cup canned chickpeas, rinsed and drained 3/4 cup avocado (about 1 medium whole avocado) 3/4 cup*

Yields: about 2 cups Prep Time: 10 minutes Total Time: 10 This egg salad is filled with nutrition, with healthy fats from avocado replacing most of the standard mayonnaise. Avocados also add potassium, folate and vitamin E, among many other nutrients. Eggs are a great source of protein, vitamins A and B as well as choline, an important nutrient for brain health. Ingredients 4 hard boiled eggs, peeled 1/3 cup avocado (about 1/2 medium avocado) 1 tablespo

Yields: 12 muffins Prep Time: 20 minutes Total Time: 35 minutes Loaded with potassium, vitamins C and E, fiber and healthy fats, these zucchini-filled chocolate muffins have no added butter or oil except for that from a whole avocado. Plus, chocolate chips add a bit of decadence that makes them irresistible! Ingredients 1 cup shredded zucchini (small part of cheese grater) 1 medium avocado 1 egg 3/4 cup packed brown sugar 1 teaspoon pure vanilla extract 1/2 cup

This frosting is only three ingredients, gluten free and vegan! An little hint of avocado comes through as sweetness, bringing healthy fats, potassium, and a natural green hue to the frosting. No animal fats, just plants! Ingredients 1 cup powdered sugar (*for thicker frosting see below) 1/2 small to medium avocado 1 tablespoon water Directions 1. Place all ingredients in a food processor and process about 30 seconds until smooth. Frosting is best used immediately. Can fr

Yields: 12-16 servings Prep Time: 10 minutes Total Time: 50 minutes (plus cooling) Avocados are high in potassium (even more than bananas!) and beneficial fats. Beans are high in fiber, and are a great gluten free option for baked goods. So, together with a little chocolate, these brownies are a treat you can feel good about serving (and eating)! Ingredients 1 15 ounce can black beans, drained and rinsed 1/2 medium-large avocado, soft and ripe 3/4 cup brown suga

This post was originally published August 18, 2015, and has been updated September 2, 2018. The updated post can be found here. #recipe #zucchini #soup #avocado #dairyfree #glutenfree #nutfree #soupssaladsandsides #vegan

Yields: about 15-18 pancakes Prep Time: 10 minutes Total Time: 30 minutes Any butter or oil used in traditional pancakes is replaced with avocados, filled with potassium and healthy fat. Whole wheat flour also brings in B vitamins and fiber, making this a great pancake to start the day! Ingredients 1/2 medium avocado 1 egg 2 T. brown sugar 2 t. vanilla 1 c. whole wheat pastry flour 1/2 c. brown rice flour 2 and 1/2 t. baking powder 1/2 t. salt 2 c. whole mil