Nourished Inside and Out

Yields: 12 bites Prep Time: 15 minutes (hands-on) Total Time: 25 minutes (hands-on); freezing time 1 hour A super simple snack, or even dessert, that is loaded with nutrients, yet has no refined sugar, is gluten free and is a delicious healthy treat! Ingredients 3 cups frozen banana slices 1/2 cup whole milk Greek vanilla yogurt 1 tablespoon almond milk (or preferred milk, can be rice milk if dairy and nut allergy) 1/4 cup mini chocolate chips Directions 1. Prepare banana

Yields: 12 muffins Prep Time: 15 minutes Total Time: 45 minutes No refined sugar and filled with potassium, fiber and iron, these muffins are naturally sweet and perfect for a satisfying healthy breakfast, snack or tasty treat! Ingredients 3 ripe bananas (about 2.5 cups) 1 egg 1/2 cup quality honey 1/4 cup avocado or vegetable oil 1 teaspoon pure vanilla extract 1 cup whole wheat flour 1/2 cup old fashioned rolled oats 2 teaspoons baking powder 1/2 teaspoon salt

Yields: 24 mini muffins Prep Time: 15 minutes Total Time: 45 minutes Free of refined sugar and gluten, these little mini muffins are packed with protein, fiber and iron from oatmeal and teff and are naturally sweetened by bananas and a bit of honey. Ingredients 2 cups ripe bananas (about 3 medium bananas) 1 egg 1/4 cup avocado (or preferred) oil 1/4 cup high quality honey* 1 cup oat flour (or ground old fashioned rolled oats) 1/2 cup teff flour 3 tablespoons

Yields: about 3 cups Prep Time: 10 minutes Total Time: 10 minutes A healthy twist on the traditional flavor favorite of strawberry and banana, this smoothie has a whole cup of cauliflower that is undetected but packs a nutritional punch! Ingredients 1 cup chopped cauliflower 1 cup fresh strawberries (if using frozen, reduce ice cubes) 1 cup chopped banana (about 1 large) 1 cup dairy free milk* (see note in comments) 6 ice cubes 2 tablespoons pure maple syrup 1 tablespoon r

Yields: about 2.5 cups* Prep Time: 20 minutes hands-on Total Time: overnight (including freezing time) Vibrant colors mark this cool summer pop! Naturally colored and sweetened with no refined sugars, this is a fruit-filled treat that is gluten and nut free. Ingredients Red Section 1/4 cup pineapple (fresh or frozen) 1/2 cup strawberries or raspberries (fresh or frozen) 1/2 cup water White Section ½ cup banana 1/2 cup full fat vanilla yogurt 1/4 cup water Blue Section 1/2

Yields: about 3 cups Prep Time: 10 minutes Total Time: 10 minutes (plus hour of soaking dates) This is a nutrient dense smoothie (which can also double as a frozen treat) that tastes decadent, but is actually healthy! It is vegan, gluten free, has no refined sugar and is loaded with potassium, calcium, fiber and iron! Ingredients 3/4 cup medjool dates, soaked in water (about 5 large) 1 cup banana, sliced 5 ice cubes 1/2 cup almond milk, or preferred non-

Yields: about 3 cups Prep Time: 5 minutes Total Time: 10 minutes (plus 1 day freezing time) This frozen dessert is simple, and gets most of the creaminess from frozen bananas! Fresh strawberries add vitamin C, fiber and a beautiful pink hue to this naturally vegan and refined sugar free treat! Ingredients 3 cups frozen bananas, sliced (about 3 medium bananas)* 1 cup fresh strawberries 1 teaspoon pure vanilla extract *It’s best to peel and cut bananas pri

Yields: 2 cups Prep Time: 10 minutes Total Time: 8 hours (freezing time) No blender needed for these pops, just simply mash bananas, and add a few more nutrient rich ingredients such as oats and yogurt, and out comes a deliciously healthy frozen treat! Ingredients 1 cup whole milk vanilla yogurt 1 banana (about 1 cup) 1/2 cup coconut milk (can use canned or carton) *see note 1/2 cup old fashioned rolled oats 1 tablespoon honey (can simply omit for childre

Yields: 12 muffins Prep Time: 15 minutes Total Time: 35 minutes Lightly sweetened with maple syrup and naturally sweet bananas, these whole grain muffins have no refined sugar and are filled with fiber, iron and potassium! Ingredients 2 ripe bananas (about 2 cups) 1/4 cup high quality unsweetened cocoa powder 1/4 cup plus 2 tablespoons pure maple syrup 2 eggs 1 teaspoon pure vanilla extract 1/4 cup unsweetened applesauce 2 tablespoons melted butter 1/2 cup old f

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