Nourished Inside and Out

Yields: 4 whole quesadillas Prep Time: 20 minutes Total Time: 40 minutes These quesadillas are not only packed with taste, but lots of antioxidant rich veggies such as kale and red pepper. Best of all, these nutrient-loaded ingredients are combined in such a way to make the flavors blend perfectly and appeal to even the pickiest eaters! Ingredients 8 whole wheat tortillas 1 1/2 cups raw chicken breast, roughly chopped 1/4 cup red onion, roughly chopped 2 tables

Yields: about 16-18 bites Prep Time: 30 minutes Total Time: 45 minutes These little gems are easy to make, packed with flavor and loaded with nutritious ingredients such as spinach, kale and quinoa. Vegetarian and gluten free, these spinach and kale bites are perfect as an appetizer or even as a kid-friendly meal! Ingredients 1 cup frozen chopped spinach, defrosted 1/2 cup kale, stems removed and finely diced 1/4 cup yellow onions, finely diced 2 teaspoons minc

Yields: about 2 cups Prep Time: 10 minutes Total Time: 10 minutes This healthy smoothie is chocolatey goodness with protein rich peanut butter and nutritionally dense flax seeds and antioxidant rich kale. Vegan, gluten free and made without refined sugars, this is a delicious drink for kids and their grown ups! Ingredients 1 1/2 frozen bananas (about 3/4 cup) 1/2 cup kale, washed and stems removed 1/2 cup preferred milk (almond, coconut, etc.) 1/2 cup

Yields: about 5 cups Prep Time: 20 minutes Total Time: 45 minutes Sweet cranberries and a tangy lemon dressing come together with cooked quinoa and shredded kale in this refreshing and healthy salad! Ingredients 1 cup red (or white) quinoa, cooked in water according to directions 1 1/2 cups kale 1 teaspoon lemon juice* 1 teaspoon olive oil* 1/2 teaspoon salt* 1/2 cup diced cherry tomatoes (or preferred tomato) 1/2 cup dried cranberries 1/2 cup crumbled Fe

Yields: about 4-6 servings Prep Time: 25 minutes Total Time: 45 minutes This lasagna is unique in that nutrient rich spaghetti squash provides texture and taste for the main filling. Beta carotene and vitamin C rich kale jumps in, mixing with calcium rich cheese to make a tasty, nutritious and family friendly dish! Ingredients 9 cooked lasagna noodle sheets, whole wheat or gluten free if desired 2 cups kale, shredded 2 tablespoons minced shallot 1/2 tablespoon m

Yields: about 6 cups Prep Time: 25 minutes Total Time: 45 minutes Kale and Parmesan cheese complement each other well as they come together with half whole wheat flour to create a tasty and savory cracker. Ingredients 1/2 cup chopped kale, tightly packed 1 1/2 cup shredded Parmesan cheese, plus a few tablespoons for garnish if desired 3 tablespoons butter, melted or softened 2 tablespoons olive oil 1/2 cup plus 3 tablespoons water 1 cup whole wheat pastry

Yields: About 3 1/2- 4 cups Prep Time: 10 minutes Total Time: 4 hours (including freezing time) Packed with folate, vitamins A, C and K, and loaded with powerful antioxidants and other phytonutrients (think plant power such as lutein and zeaxanthin, which help support eye health). These little cubes are a great way to save greens from going bad, as well as a way to add some powerful nutrients to smoothies or even to your water (if you don’t mind the taste)!

Yields: about 2 cups Prep Time: 10 minutes Total Time: 45 minutes A great snack for kids and adults, that packs a healthy punch of vitamin K, C, A as well as calcium and iron. Ingredients 6 cups raw kale, stems removed 1-2 T. olive oil (or preferred oil) 1/2 t. salt Directions 1. Preheat oven to 325 degrees. 2. Wash, dry and remove stems of the kale, and cut or tear into bite size pieces. The drier the kale is prior to cooking, the less time it will need in the