Avocados are rich in healthy fats, but they also have other great benefits. They have twice the amount of potassium as a banana without all the sugar of the banana. They are a good source of fiber, Vitamin E, Vitamin B, and folic acid. All the 'lettered' vitamins are good antioxidants. Folic acid may help prevent heart disease, depression, Alzheimer's, and type 2 diabetes.
Many of us grew up watching Popeye cartoons, which touted spinach as a good source of iron. This isn't really true. Spinach contains only about 4% iron. In contrast, it has about 56% Vitamin A, but we never heard that. Spinach has many beneficial properties, but iron isn't significantly one of them. It is rich in fiber, flavonoids (which help fight free radicals and may help prevent certain cancers), anti-inflammatory compounds, and anti-oxidants (Vitamins C, E, beta carotene, manganese, zinc, and selenium). Spinach may also help fight osteoporosis because most leafy greens are great sources of calcium. Spinach may additionally help fight atherosclerosis and high blood pressure. It is rich in lutein, which will help with vision loss. It's also a great immunity booster as well as being great for your skin and bones.
Fruit and vegetables in one smoothie. You almost have your daily recommended servings in this smoothie alone. And you definitely have a powerful combination of nutrients to serve you well through the day.
Avocado Pear Spinach Smoothie:
1 pear with core removed
1 avocado peeled and pitted
2 c. spinach
1 T. coconut butter
1 c. hazelnut milk
1 t. vanilla
1/4 t. spirulina (optional)
a pinch of stevia
Blend all ingredients in a high-speed blender. Serves 1-2.
To make homemade hazelnut milk:
Soak one cup hazelnuts in filtered water for at least two hours to release the enzyme inhibitors in the nuts. Drain the nuts and discard this water. Blend the nuts with 4 cups filtered water in a high-speed blender. Strain the milk through a mesh bag or cheese cloth. (Use the pulp in cookies, if desired)
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