Nourished Inside and Out

Yields: about 2 cups Prep Time: 10 minutes Total Time: 30 minutes Protein-packed black beans combine with cheesy goodness to help this dip take a healthier track with Greek yogurt for creaminess and salsa for an extra kick! Ingredients 1 can black beans 1/2 cup favorite salsa 1/2 cup Greek yogurt Generous 1/2 cup cheddar cheese 1/4 teaspoon salt 1/4 - 1/2 teaspoon ground cumin 1/4 cup cheese sprinkling on top Optional, minced chives or green onions for garnish Direct

Yields: about 12 bars Prep Time: 15 minutes Total Time: 45 minutes High in fiber and low in unhealthy fat, this is a sweet treat to delight your taste buds while loading up some great nutritional benefits Ingredients 1 (15 ounce) can chickpeas (garbanzo beans), drained and rinsed 1/4 cup whole wheat pastry flour 1/2 cup cane sugar 1/4 cup avocado oil 1 egg 2 teaspoons molasses 1/2 teaspoon salt 1/2 teaspoon baking soda 1/2 cup semi-sweet chocolate chips Directions 1. Prehe

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: about 12 servings Prep Time: 20 minutes Total Time: 1 hour Reminiscent of a traditional carrot cake, this cake has many healthy swaps with ground oats and whole wheat flour, as well as applesauce and avocado oil replacing some sugar and added fat. A perfect combo of health and taste! Ingredients Cake: 3/4 cup whole wheat flour 1/2 cup ground old fashioned oats (or oat flour) 3/4 cup cane sugar 1 teaspoon baking soda 1 teaspoon baking powder 1/2 teaspoon

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: 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: 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: 1 loaf Prep Time: 20 minutes Total Time: 1.5 hours Perfect for using late summer or early fall garden harvests, this bread has a bit of a kick, reminiscent of pumpkin pie, bringing pumpkin and zucchini together in a deliciously healthy bread with a nutty, chewy texture from the oats. Ingredients 1 cup pumpkin puree (canned or steamed and pureed) 1/2 cup zucchini, shredded and water drained 2 eggs 1/4 cup avocado (or preferred) oil, plus a bit for greasing pan 1 tea

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