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Creamy avocado, mango, smoothie with hemp hearts

Hemp hearts have been on the health food scene for quite a while now, but, for whatever reason, many people still haven’t given these delicious nutty seeds a chance. If you wish you could add even more nutritional oomph to your smoothies, salads and yogurts, it might be hemp seeds that you’re looking for. Hemp hearts are the edible insides of hemp seeds. They are said to have many health benefits because of their rich and diverse nutritional content. For starters, hemp hearts are a complete protein, so for vegetarians, or those trying to eat less meat, hemp hearts are a easy dietary substitution. They also contain essential fatty acids omega 6 and omega 3 as well as soluble and insoluble fiber. They’re packed with vitamins A, B1, B2, D and E as well as the minerals calcium and iron. But wait. There’s more! The combination of complex carbohydrates, protein and calories in…

Scientists Approve Eating Avocado Every Day

Good news for avocado lovers everywhere. A review of scientific literature suggests that including an avocado in your daily diet may help prevent metabolic syndrome. Metabolic syndrom is the term used to describe a combination of risk factors that can occur together — like high blood pressure, high triglycerides, and a large waist measurement — that increase risk for heart disease and diabetes. The review was conducted by Iranian researchers and published in the journal Phythotherapy Research. It took into account 129 previously published studies on the health effects of avocado consumption. Most studies were done on the meaty, lighter green part of the fruit you’re used to eating, but a few dabbled in the health benefits of leaves, peels, pits and oil, as well. The researchers found that, of these, avocados have the greatest effect on cholesterol levels, but they helped fight other metabolic syndrome symptoms, too. In addition to their heart-healthy fats, avocados are…

Stay full all morning with a BANANA, SPINACH, PINEAPPLE CHIA SMOOTHIE

Kick start the new year with healthy recipes that make you feel great. No matter what type of diet you follow, most folks can get on board with meals and snacks that use whole foods and little-to-no processed ingredients or sugars. Smoothies are a great way to pack plenty of nutrition into a five minute meal. As you grab a glass and head out the door, it will quickly become part of your healthy routine. This recipe will keep you full for hours, so if you’re skeptical of smoothies, start here. The chia seeds and banana will see to it that I’m right about that! Banana, spinach, pineapple chia smoothie Serves 2 Ingredients 2 cups skim milk (or your favorite non-dairy milk) 1 cup frozen pineapple chunks 3 handfuls of baby spinach 2 tbsp chia seeds 2 ripe bananas Directions Add all ingredients to the blender, and puree on high for about…

Berry breakfast smoothie bowl brings a smart start to the day

It’s not too late to get in on the biggest breakfast trend of 2017. Smoothie bowls are exactly what they sound like — you create a smoothie and top it with pretty much whatever you would like. You don’t need perfectly sliced raw almonds or gorgeous exotic fruits. Any type of nut, fruit or even crunchy cereal make for great flavor and texture. Smoothie bowls are more satisfying than a regular smoothie, too, because you can’t just throw in back in a few seconds. You have to eat it like a real breakfast (there’s a spoon and chewing involved, yay!). There’s a reason why these beautiful bowls became so popular this year, and we’re definitely going to see more of them as people look for a healthy start to 2018. Here is one tasty smoothie bowl variety to get you started. Berry Breakfast Smoothie Bowl Serves 1 Ingredients  5 ounces Greek yogurt, plain…

Mellow yellow squash, apple, strawberry, turmeric juice

For some reason, it never occurred to me to juice squash. But as I scrambled for veggies to fill my juicer this morning — and saw my limited selection — I considered how delicious squash juice actually might be. I rinsed it off and tossed it down the juicing chute, and in seconds I was sampling the sweet, subtle flavor of squash juice. Squash is loaded with vitamin A, which is great for eye health and immunity. The vitamin C is great for faster healing and keeping skin firm and youthful. And the potassium helps muscles, blood pressure and aids in stroke prevention. Potassium is also an electrolyte, so it helps to maintain the balance of fluid in the body like a sports drink. Of course, these aren’t the only nutrients found in squash. They have many other essential and non-essential nutrients, but it’s just a glimpse of how, juicing squash can be a great nutrient boost to…

Creamy Pumpkin smoothie makes for healthy fall breakfast

I have an intense obsession with pumpkin milkshakes. But I know that can’t be my breakfast go-to — well, everyday, anyway. I wanted to come up with something that had all the taste but kept out all the sugar. This creamy pumpkin smoothie tastes just like the classic Thanksgiving pie. And while nothing can replace my milkshake love, it’s an actual breakfast — and one I can feel good about. It’s made with just a few ingredients, so it’s not fussy. It’s low calorie, vegan and gluten-free. What more could you ask for? Make sure you’re using canned pumpkin purée and not pumpkin pie filling. The latter has loads of sugar (and then we’d be right back at the health levels of our milkshake breakfasts). Sure, you have to add your own sweetness and spices to pumpkin purée, but you get to customize it to your liking — and they’re spices you’ll have on hand anyway. Just…

Healthy cranberry, apple anytime smoothie

Why not start your resolution to eat healthier right now? This seasonal cranberry, apple smoothie will wake you up with it’s delicious tart flavor and keep you full until lunch. Cranberries are full of antioxidants, vitamin C and fiber. They’re also known to promote urinary tract health. Chia seeds provide a great fiber boost along with omega-3s. Apples add even more fiber along with phytonutrients, which help protect the body from detrimental free radicals. Apples also help promote digestive health, which is important around food-heavy holidays like Thanksgiving and Christmas. Toss this cranberry smoothie together the morning after the Thanksgiving feast for a filling, healthy head start to all those Black Friday sales. Cranberry, apple smoothie Serves 1 Ingredients 1 cup fresh or frozen cranberries 1 apple, cored (leave peel intact) 1/2 frozen banana 1/2 cup skim milk or coconut milk 1 tsp chia seeds 1/4 tsp ground cinnamon Optional: 1/2 scoop of…

Creamy apple crisp smoothie

The four pecks of apples in my house have me coming up with all kinds of uses for them. Canning, pies, cobblers. But whatever I do, it doesn’t seem to make a dent in the bushel. At least I’m getting some great recipes from my race against the clock with my apples’ expiration date. I usually prefer to juice my extra apples. They add the perfect sweetness to celery, ginger juice, among others. But I decided to try something new this year and add them to the blender for a smoothie. Made with farm fresh apples, tart Greek yogurt, old-fashioned oats, milk and cinnamon, this creamy concoction mimics the taste of apple cobbler without coming close in calorie count. And it’s is a much healthier start to your day than a dessert. Depending on how good your blender is, you may want to chop the almonds ahead of time. Also, leave the apple skin on. No one…

Wake up with orange, carrot, ginger juice

Orange, carrot, ginger juice. It seems too simple to call this a “recipe” — it’s only 3 ingredients long! But if you’ve only been drinking orange juice in the morning, there’s room improvement. Orange juice’s hefty dose of vitamin C is great for some morning pep, but why not pair it up with other pro-health ingredients and get even more greatness per gulp? Ginger is known to fight against infections and alleviate muscle pain and soreness, nausea and morning sickness during pregnancy. It’s also known to have anti-inflammatory effects, help indigestion, lower blood sugar, lower cholesterol, and it may even prevent cancer and protect against Alzheimer’s Disease. Carrots help prevent cancer, improve eyesight, boost immunity and control diabetes. Furthermore, fresh-squeezed juice gives you the most nutrition, so when possible, DIY. orange, carrot, ginger juice Serves 2 Ingredients 5 large carrots, washed 2 oranges, peeled 1 inch fresh ginger Directions Press all ingredients through a juicer. Pour and…

5 watermelon recipes to try before the end of summer

What would warm weather be without big, sloppy slices of watermelon? Given that this summer essential is more than 90 percent water, it’d be easy to assume that it has little or no nutritional value. But the low-calorie fruit is filled with vitamins, minerals and antioxidants that soothe sore muscles, improve cardiovascular health, and pack about one-third of the daily recommended vitamins A and C, and lycopene that can even combat cancer. August through October is watermelon harvest in most of the country, so there are usually lots of great, local picks at farmers markets and grocery stores this time of year. But how can you be sure you’re selecting the perfect melon? To avoid mushy melons, a good rule of thumb states that you should choose the one heaviest for its size. The melon should also have a deeply colored cream spot on the bottom — the color signifying the watermelon had plenty of time to…