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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This lightly sweet pudding, reminiscent of tapioca, makes a delicious breakfast or snack.  Flickr user Roger H. Goun (CC BY 2.0) Superfood pudding is easy to prepare, though it does need to rest for several hours or overnight. Chia and blueberries are both considered “superfoods” for their health benefits. Blueberries are, high in vitamins and have anti-inflammatory properties. There is promising new evidence that blueberries can improve memory and slow down or postpone the onset of cognitive problems. Blueberries are rich in antioxidant nutrients. By reducing the risk of oxidative stress in our nerve cells, it has been reported that blueberries support us in maintaining smoothly functioning nerve cells and healthy cognitive function. Chia has an abundance of Omega-3 fats as well as being high in calcium and manganese.
Prep
Toast almonds in a dry skillet over medium heat, stirring frequently, remove from heat and allow to cool. Pudding
Mix the coconut milk, Greek yogurt, 2 tablespoons maple syrup, chia, vanilla and Himalayan salt. Cover and refrigerate 8–12 hours, stirring occasionally. Mix the blueberries with the remaining 2 tablespoons maple syrup. Stir in almonds. Serve Serve in dishes with alternating layers of chia mixture and berries. Preparation: 15 minutes plus 12 hours to set up Serves: 6 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 |
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