Nourished Inside and Out

Yields: 12 muffins Prep Time: 15 minutes Total Time: 40 minutes Pumpkin and chocolate come together beautifully for this delicious and fluffy muffin! Whole wheat pastry flour, avocado oil and applesauce combine with the pumpkin to help keep this muffin full of nutrition, adding extra fiber, B vitamins, vitamin A and healthy fats. Ingredients 3/4 cup pumpkin puree (or canned pumpkin) 1 egg 1/2 cup brown sugar 1/2 cup unsweetened applesauce 1/4 cup avocado (or preferred) oil

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: 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: 12 muffins Prep Time: 25 minutes Total Time: 45 minutes Calcium rich apples and almonds complement beta carotene and fiber filled pumpkin in these delicious and nutritious muffins! No extra oil is added, relying on pumpkin, freshly pureed apples and healthy fat in almonds to provide enough moisture for a fluffy muffin. Ingredients 1/4 cup brown sugar 1/4 cup pure maple syrup 3/4 cup pumpkin puree (homemade or canned) 1/2 cup unsweetened applesauce (or 2

Below are 12 recipes for pancakes and muffins that all contain fruits, veggies or both! Great for making ahead of time to send with the kiddos for lunch - or a nutritional breakfast to start the day right! Sweet Strawberry & Almond Pancakes - Filled with a cup of whole strawberries, these pancakes are naturally sweet and filled with iron and vitamin C. A hint of sugar brings out the natural strawberry flavor, and the almond meal adds vitamin E and fiber. See recipe. Carro

Yields: about 12 muffins Prep Time: 15 minutes Total Time: 35 minutes Zucchini and carrots come together with whole wheat flour, adding vitamins A, B and C, fiber as well as a fluffy texture to these deliciously sweet and healthy muffins. Ingredients 1 cup shredded zucchini 1/2 cup shredded carrots 2/3 cup cane sugar 2 eggs 1/4 cup coconut oil 2 teaspoons pure vanilla extract 1 1/2 cups whole wheat pastry flour 1 teaspoon baking soda 1/2 teaspoon baking powder D

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

Yields: 16 -18 muffins Prep Time: 15 minutes Total Time: 35 Fiber, iron and potassium, oh my! No refined sugars and filled with potassium, iron and omega 3 fatty acids, these muffins are a great start to any morning. Ingredients 3 small or 2 medium very ripe bananas (about 2 cups) 1/4 cup coconut oil 1/2 cup 2% plain Greek yogurt 2 eggs 1/4 c. pure maple syrup 1 teaspoon pure vanilla 1 cup old fashioned rolled oats 1 1/2 cups whole wheat pastry flour 1/4 c

Yields: 12 muffins Prep Time: 5 minutes Total Time: 25 minutes Using the blender helps get these muffins in the oven in about 5 minutes! Plus, they are loaded with nutrients such as protein, fiber and iron from bananas, spinach and oats blended right in! Ingredients 1/2 cup fresh spinach 1 cup bananas (about 2 bananas) 2 eggs 1 cup old fashioned rolled oats 1/4 cup packed brown sugar (can also use honey for children over 1 year of age) 1/2 cup whole wheat pastry

Yields: about 12 muffins Prep Time: 20 minutes Total Time: 40 minutes Super simple and full of fiber, oats and potassium, these muffins are free of refined sugar, sweetened only with bananas and honey. Nutrient dense, they are a perfect start to any morning! Ingredients 2 bananas, ripe and mashed 1/4 cup quality honey 1 egg 4 ounces unsweetened applesauce (same as little prepacked cup – or about 1/2 cup) 1 teaspoon pure vanilla extract 3 tablespoons avocado oil