Nourished Inside and Out

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

Yields: about 7-8 crepes Prep Time: 5 minutes Total Time: 30 minutes Simple, tasty and a bit of extra nutrition in these whole wheat crepes that can be sweet or savory depending on the toppings! Ingredients 1 (generous) cup fresh spinach 1 cup whole wheat pastry flour 2 eggs 3/4 cup whole milk 2 tablespoons avocado oil (or your preferred liquid oil) 1 teaspoon sugar 1/2 teaspoon salt A bit of butter or oil for pan Desired toppings Directions 1. In a blender (or

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 20-22 meatballs Prep Time: 15 minutes Total Time: 30 min These meatballs are a great dish to pair with noodles, on a sandwich, or just to eat by themselves! Rich with iron and nutrients from turkey and spinach, these are perfect for all! A bit of cheese and (gluten free) breadcrumbs add just the right amount of moisture and depth to round out this tasty meal. Ingredients 1 pound ground turkey (preferably thigh meat) 4 tablespoons tomato paste 1

Yields: servings 6 – 8 Prep Time: 25 minutes Total Time: 1 hour This garden vegetable and chicken lasagna is loaded with fresh vegetables and a depth of flavor from herbs and marinara sauce. Cheese and noodles are the bonus to this delicious and wholesome lasagna, making it a family favorite! Chicken can be omitted for a vegetarian dish. Ingredients 9 whole wheat lasagna sheets (or gluten free) 1 medium zucchini (about 1 cup), diced 3/4 cup frozen

Yields: 12 cups (plus tortilla chips) Prep Time: 25 minutes Total Time: 45 minutes Veggie rich and full of flavor, these burrito cups are crispy and yet have an inside that is loaded with fiber, iron, folic acid and cheesy goodness! Plus, the extra tortilla scraps are turned into homemade tortilla chips to serve right along with the cups! Ingredients 1 (15 ounce) can black beans, drained and rinsed 1/2 cup zucchini 1 cup fresh spinach 3/4 cup shredded cheese (chedda

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 3 cups Prep Time: 15 minutes Total Time: 45 minutes With over one cup of freshly packed spinach, shredded coconut, and coconut oil, this granola packs a nutritional punch, but also has a warm and sweet golden crunch from maple syrup and brown sugar. Ingredients 1 1/2 cup old fashioned rolled oats 1/2 cup rice cereal (certified gluten free if necessary) 1/2 cup shredded unsweetened coconut 1/2 cup chopped pecans 1 1/2 cups fresh spinach, pack

Yields: about 10 – 12 donuts Prep Time: 20 minutes Total Time: 45 minutes These delectable little treats are baked, a cross between a doughy bagel and a fluffy donut and are loaded with spinach to bring a healthy green color to the party! Ingredients 2 1/2 cups white flour 1 cup whole wheat pastry flour 1 cup cane sugar 3/4 cup whole milk 2 cups fresh spinach (packed) 1/4 cup avocado oil (or preferred oil) 1 tablespoon fresh lemon juice 2 teaspoons pure van

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)!