An Apple a Day!

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You know what they say! They really are good for you, and they are delicious combined with a banana. This recipe is super easy and has no added sugar. Great for breakfast, lunch or a snack. Serves 1 to 2.

Put the following ingredients in your blender, and blend until smooth:

  1. 1 to 1 1/2 cup(s) Coconut water (or your favorite nut milk)
  2. 1 Banana
  3. 2 apples (Gala or Honey Crisp are nice and sweet)
  4. Optional: Large dollop of yogurt, sprinkle of cinnamon, splash of vanilla

Enjoy!

March Smoothie: Avocado and Mango!

avocadoPerfect for gearing up for Spring. Avocado and Mango are actually great combinations! See below for some health benefits. This would make a great breakfast or lunch. 

  • 1 ¼ cups coconut water or milk
  • 1 medium avocado, pitted, flesh scooped out
  • 2 Tbs. walnut butter
  • 1 ½ tsp. lime juice
  • 1¾ cup frozen (or fresh) mango cubes
  • optional: agave to taste

Place all ingredients in blender in order listed, and blend 30 seconds, or until smooth. Serves two. This recipe was slightly modified from the most recent Vegetarian Times Magazine.

Health Benefits:

Avocados are a good source of fiber, potassium, and vitamins C,K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat.

Walnuts–eating just 25 grams each day provides about 90% of RDI (recommended daily intake) of omega-3 fatty acids. Research studies have suggested that n-3 fatty acids by their virtue of anti-inflammatory action help to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers.

Walnuts are a rich source of many phyto-chemical substances that may contribute to their overall anti-oxidant activity, including melatonin, ellagic acid, vitamin E, carotenoids, and poly-phenolic compounds. These compounds have potential health effects against cancer, aging, inflammation, and neurological diseases.

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