My nourishing smoothie makes an energizing snack rich in vitamins, antioxidants, and fiber—and my family likes it!  Photo by Beauty Experts (CC BY 2.0) Blueberries, one of the richest sources of antioxidants around, are also a good source of fiber, which has been shown to improve digestive health and prevent constipation. Blueberries also have useful amounts of vitamin C, potassium, calcium, and magnesium, and raspberries contain calcium, fiber, and folate. Berries contain powerful antioxidant phytochemicals that decrease inflammation.
Combine all ingredients in blender and blend until smooth. For a little extra flavor, add a few drops of vanilla extract. If desired, add honey to sweeten. Preparation: 10 minutes Serves: 2
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These energy bars are a perfect take-along treat for those busy days!  Flickr user stu_spivack (CC BY-SA 2.0) They have a lovely amount of sweetness without being sticky or messy. Chia seeds are high in Omega-3 fatty acids. Dates have a lot of fiber and vitamins A and K as well as minerals, such as calcium, iron, and phosphorus. Sunflower seeds are an excellent source of vitamin E, the body’s primary fat-soluble antioxidant. Vitamin E has significant anti-inflammatory effects.
Prep
Chop dates. Bars
Line a 9” x 9” baking pan with wax paper. In a blender or food processor, combine 2 cups raw almonds, maple syrup, coconut oil, vanilla and salt. In a separate bowl, combine remaining ingredients. Stir in almond mixture. Spread into pan and press evenly. Let sit at room temperature, 8–12 hours or overnight. Cut into bars. Preparation: 20 minutes, plus 12 hours inactive. Serves: 8  Flickr user liz west (CC BY 2.0) These muffins are delicious and nutritious.
They make a nourishing and energy-sustaining snack food. The soluble fiber of the dates helps regulate blood sugar levels while providing a rich source of B vitamins, potassium and magnesium. The walnuts are an excellent source of antioxidants and help reduce inflammation. Walnuts are one of the highest vegetarian food sources of Omega 3 fatty acids. Additionally, the cinnamon not only boosts the flavor of the muffins but also has been shown to have a blood sugar lowering effect. A half-teaspoon a day of this common spice has also been shown to lower LDL cholesterol. Due to the natural sweetness of the dates, the maple syrup is listed as an optional ingredient. For those who are gluten-free, try experimenting with gluten-free flours such as coconut flour. While I don’t often recommend spelt flour, once in awhile, you can incorporate a good quality spelt flour, particularly when paired with so many nutritional ingredients. |
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