Nourished Inside and Out

Yields: about 48 bites Prep Time: 25 minutes Total Time: 50 minutes These little bites are all the flavor with less fat and more nutrition, chicken stock replacing milk and cauliflower replacing flour. And yes, you heard right – cauliflower is pureed right in without even realizing it, making for a tasty and healthy bite! Ingredients 2 cups (about 8 ounces) dry elbow macaroni 3 cups vegetable or chicken stock 1 1/2 cups chopped cauliflower 2 tablespoons butter 3 cups shre

Yields: about 9 cups Prep Time: 25 minutes Total Time: 1 hour Filled with hearty vegetables, this soup is loaded with nutrition and flavor! Perfect for a busy weeknight dinner, especially with a slice of fresh crusty bread. Ingredients 3 tablespoons olive oil 3/4 cup white or yellow onion, diced 1 cup carrots, diced 1 cup sweet potato (skin on), diced 1 cup zucchini, diced 1/2 cup Swiss chard, diced 2 teaspoons garlic, minced 1 teaspoon dried thyme 1 teaspoon dried

Yields: about 6-8 servings Prep Time: 25 minutes Total Time: about 1 hour Surprisingly filling, this dish is loaded with nutrition and flavor, zucchinis replacing the noodles from a traditional lasagna. The ground chicken and cheese mixture offer a hearty balance to the lighter, yet fiber-filled zucchini noodles, creating a perfectly delicious combination. Ingredients 1.5 pounds ground chicken (or turkey) breast 1/2 cup diced onion (smaller if you have pickier e

Yields: - Prep Time: 15 minutes Total Time: 40 minutes Incredibly easy, this is a healthy and delicious dish that can be whipped up in a flash to feed as few or as many people as you need! Ingredients Pizza sauce Shredded mozzarella cheese Shredded Parmesan cheese Olive oil Dried basil Dried oregano Salt Zucchini and squash slices Directions 1. Preheat oven to 425 degrees Fahrenheit. 2. Slice zucchini and squash so that you cut small circles, about 1/4 inch thick.* *Too th

Lasagna is such a comfort food, and this recipe gives you all the comfort with less fat, and plenty of nutrition with protein, calcium and iron. Ingredients 1 pound ground turkey (preferably dark meat) 1/3 cup finely diced red pepper 1/3 cup finely diced white or yellow onion 1 teaspoon garlic, minced 1 tablespoon olive oil, plus 2 teaspoons for bottom of pan 3 teaspoons dried oregano, plus a sprinkle for the top 3 teaspoons dried basil, plus a sprinkle for the top 1/2 teaspo

Yields: about 6-8 servings Prep Time: 45 minutes Total Time: 1 hour 30 minutes A veggie filled dish, this baked spaghetti squash is made rich with a flour-less creamy sauce base of cashews (and a bit of cauliflower). Chicken and spinach are mixed into the creamy sauce, then topped with Parmesan and baked a bit longer for everything to melt together for a family friendly, healthy dinner! Ingredients 1 medium spaghetti squash 3/4 pound boneless, skinless chicken b

Yields: 8-10 servings Prep Time: 25 minutes Total Time: 50-60 minutes This dish is a nutritional take on a traditional favorite. The butternut squash adds some extra beta carotene and cauliflower add vitamins C and K. It truly is a great family meal. Ingredients 14 ounces pipe rigate pasta (or whole wheat elbow macaroni or even gluten free pasta) 2 cups whole milk 3/4 cup frozen* chopped butternut squash or squash puree *(see notes in write up below) 1 cup finely grated ca

Yields: 6-8 servings Prep Time: 30 minutes Total Time: 45 minutes Comforting and creamy, this dish is a crowd-pleaser for the big and small. Ribbons of Swiss chard swirl throughout this noodle casserole, giving a nutrient boost. Gluten free noodles were used, and can be swapped out for your choice of pasta base. Ingredients 12 ounces spaghetti or linguine noodles 2 tablespoons olive oil 2 tablespoons white or yellow onion, finely minced 2 teaspoons garlic, finely minced

Yields: about 4 -6 calzones Prep Time: 45 min Total Time: 2.5 hours (includes rising time) A super easy dough, and packed with vegetables, these calzones are loaded with vitamins A, C and K. Similar in taste to pizza, these little gems have all of the goodness right inside its own pocket! Ingredients For the dough: ¾ cup lukewarm water (around 100 degrees F) 1 teaspoon sugar 2 teaspoons active dry yeast 1 cup whole wheat pastry flour 1 1/2 cups unbleached white flour (plus

Yields: about 8 – 10 servings Prep Time: 15 minutes Total Time: 35 minutes Omega 3 and protein rich tuna adds a nutritionally dense base for this spaghetti sauce that is balanced with a savory tang from green olives. A surprising combination that blends perfectly for a family friendly dinner! Ingredients 2 tablespoons (plus 1 tablespoon drizzle at the end) 3 teaspoons freshly minced garlic 3 cups (or 1 Pomi carton) diced and peeled tomatoes 5 ounce can Wil