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: 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: 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: about 26-30 bites Prep Time: 20 minutes Total Time: 30 minutes Dates, coconut and cashews are the base for these healthy treats. Packed with nutrition and most importantly, flavor, these little bites are free of gluten, refined sugar and are vegan, satisfying any sweet craving! Ingredients 10 dates, softened, chopped and pits removed (about 1 cup) 1 cup raw cashews 1/2 cup shredded unsweetened coconut 1/4 cup almond meal 2 tablespoons pure maple syrup 1

Yields: about 2 cups Prep Time: 5 minutes Total Time: 10 minutes Fiber and protein rich chickpeas share the stage here with creamy and calcium rich cream cheese, blending perfectly with a bit of naturally sweet honey and a depth of flavor from ground cinnamon. Great as a fruit dip and especially delicious with cinnamon sugar pita chips! Ingredients 1 cup chickpeas, drained 1 cup cream cheese (I prefer whipped) 1/4 cup high quality honey 1 teaspoon ground cin

Yields: about 1/2 pound Prep Time: 5 minutes Total Time: 25 minutes This baked brie is an easy dish that is rich in calcium and protein (and is really delicious!), and is a favorite simple appetizer for those special times. Ingredients 1/2 pound brie cheese (there are lighter options, and they will still melt pretty well, so I often opt for these) 1 tablespoon chopped fresh basil 2 tablespoons sun-dried tomatoes in oil Directions 1. Preheat oven to 275 degrees F

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 3 cups Prep Time: 10 minutes Total Time: 10 minutes This smoothie is full of beets, strawberries, pineapple and coconut butter and is rich in antioxidants, iron, and healthy fats! Plus, it boasts a taste that brings you right into warmer weather (regardless of the temperature outside)! Ingredients 1 cup frozen strawberries 1/2 cup raw beets, peeled and diced 1/2 cup frozen pineapple pieces 2 cups water 2 tablespoons raw coconut butter Direc

Yields: about 2 cups Prep Time: 15 minutes Total Time: 1 hour minutes Just 6 ingredients, gluten free and a base of heart healthy almonds, these little bites are a perfect balance of sweet chocolate and caramel with a touch of savory sea salt. Plus, they are hard to stop eating! Ingredients 1 1/2 cups almonds 1 cup semi-sweet chocolate chips 1/4 cup brown rice syrup 1 tablespoon whole milk 1 teaspoon coconut oil 1 tablespoon sea salt Directions 1. Pre

Yields: 9 – 12 squares Prep Time: 20 minutes Total Time: 2.5 hours With no refined sugar and full of fiber and iron from dried fruit and oats, these granola squares are quick to whip up and are a naturally sweet treat to satisfy a craving. Ingredients 1 1/2 cup old fashioned rolled oats 1 1/4 cup crispy rice cereal (gluten free if necessary) 1/4 cup (can be 1/2 cup if really fan of dried fruit) dried apricots, finely diced 1/4 cup (can be 1/2 cup if really