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: 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 6 cups Prep Time: 30 minutes Total Time: 30 minutes Crisp and refreshing, this salad is packed with vegetarian protein and has the perfect flavor combination of feta cheese, Kalamata olives and fresh dill. Ingredients 1 cup uncooked quinoa (red or white) 2 cups vegetable broth 2 tablespoons olive oil 2 tablespoons Kalamata olive juice (found in the jar with olives) 1 tablespoon red wine vinegar 1 generous tablespoon fresh dill, chopped 1/2 teaspoon sa

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

Yields: about 5 cups Prep Time: 30 minutes Total Time: 45 minutes Full of vegetarian protein, fiber and iron, this is a delicious salad full of texture and a hint of cumin, lime and garlic that is a favorite for all! Ingredients 1 cup cooked green beans, chopped to 1/2 inch (or bite size) 1 – 15 or 15.5 ounce can kidney beans, drained and rinsed 1 – 15 or 15.5 ounce can black beans, drained and rinsed 1 cup corn (fresh or defrosted) 1/2 cup diced cherry tomatoes

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

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 8-10 servings Prep Time: 20 minutes Total Time: 45 minutes A comfort food favorite, this creamed spinach is anything but traditional. The sauce base is made up of cashews, cauliflower, vegetable broth and a bit of cheese, making for a healthy twist on a delicious creamy dish! Ingredients 1 cup raw cashews 1 cup raw cauliflower 2 cups vegetable or chicken broth, plus 1/4 cup 1 tablespoon butter, plus a bit to grease dish 1/2 cup white or yellow onion, diced 2

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