Tag Archives: fiber

Fiber-Rich Avo Spread

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Researchers now say, “an avocado a day will keep the doctor away!” A study in the Journal of the American Heart Association used 45 overweight people measuring 3 different cholesterol lowering diets for 5 weeks.

One diet was lower in fat with 24% of total calories coming from saturated fat, and did not include avocado.

The second diet, also non-avocado, the total calories came from mostly saturated fats.

And the third diet was equally moderate in fat, at 34%, but replaced some of the saturated fats with one whole avocado a day.

Results were low-density lipoprotein (LDL), the bad cholesterol, was 13.5 mg/dL lower amoung the avocado eaters.

 

  • 1/2 Avocado
  • 1 tbsp Saurkraut
  • 1/4 cup Pumpkin Seeds
  • 1 tbsp Flax Meal
  • 3 tbsp soaked Garbanzo Beans
  • sprinkle of Cayenne
  • sprinkle of Curry
  • sprinkle of Rawmesan
  • 1 tbsp Olive Oil
  • 1 tbsp Apple Cider Vinegar
  • squeeze of 1/2 Lemon
  • 1/2 cup water from soaked garbanzo beans or filtered water. (Can choose whatever consistency is best for you).

Add ingredients into a blender, blend it up,  put spread on top of some toast, or use as a dressing in salad.

Avocado benefits:

  • contains more potassium than bananas
  • contains a large amount of fiber
  • decreases risk for heart disease and diabetes

A dietary survey stated that people who eat avocados regularly had lower BMI and less fat in their stomach region.

 

Sauerkraut:

The word “Krout,” is a term for German people. Which tells you this is a food definitely made from Germany. What is also interesting, is that many other countries have created exact or similar fermented cabbages. One we often see is Kimchi, from Korea.

 

Pumpkin Seeds:

  • Anti-parasitic
  • Immune Support, especially for women’s health
  • Zinc, maintains testosterone levels in men’s health

 

Flax:

  • Protein rich
  • High in Omega -3 fatty acids
  • Rich in Fiber

 

References:

www.eatthis.com/8-reasons-avocado-perfect-weightloss-food/

https://www.healthline.com/nutrition/12-proven-benefits-of-avocado#section9

https://en.m.wilipedia.org/wiki/pumpkin_seed

https://articles.mercola.com/sites/articles/archive/2013/09/30/pumpkin-seed-benefits.aspx

https://www.healthwarrior.com/pumpkin-seeds-a-superfood-especially-for-men/

https://www.healthline.com/nutrition/benefits-of-flaxseeds#section4

Detoxifying Raw Vegan Spinach Dressing

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Benefits:

  • This nutrient-dense, antioxidant- rich leafy green, Spinach, contains carotenoids and flavonoids, proven to provide protection against damaging free radicals.
  • Contains fiber, which helps with weight regulation by keeping you full.
  • Contains Allium, which is protective against oxidative damage, it slows down oxidative stress in those with high blood pressure.
  • Contains Chromium, which supports the regulation of blood sugar.
  • Alkalizes the body
  • Helps in digestion. Aides in the production of saliva, which is important for excellent digestion (also prevents bad breath).
  • Effective against Heart Disease. Lowers the levels of HDL-Cholesterol, which plays a protective role and prevents the formation of fatty patches, thus stimulating the elimination of the low density lipoproteins.
  • Full of vitamins: A (skin health),  B2 (red blood cell production), C (beauty-Enhances youthful skin and gorgeous hair), K.

 

Ingredients:

  • 3 cloves Garlic, chopped
  • 1/4 cup Onion, chopped
  • Squeeze of 1/2 Lemon
  • Sprinkle of Cayenne
  • 5 Celery stocks, chopped
  • 1 Spray of Braggs
  • 1 tsp Wheatfree Organic Tamari or Shoyu
  • 3 handfuls of Spinach
  • 1 cup Fermented Coconut Yogurt (I used Cocoyo Living Coconut Yogurt Pure, and you can add more to make it creamier)
  • 2 tbsp Apple Cider Vinegar

Directions:

1. Chop up Garlic, Onion, and Celery

2. Add all ingredients in blender

3. Squeeze in some Lemon.

4. Blend.

5. Top dressing on a salad or dish.

 

 

Salad:

  • Trader Joe’s Healthy8 Chopped Salad Mix
  • Seasonings: Garlic, Herbs de Provence, Cayenne Pepper, and Nutritional Yeast
  • Squeeze of Lemon & 1 tbsp Apple Cider Vinegar
  • Eden Spicy Pumpkin Seeds
  • and our Detoxifying Spinach Dressing, of course!