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While chocolate, particularly dark chocolate, can be part of a healthy diet in moderation, the fats and sugars (not to mention caramel and nougat) add unneeded calories to what is otherwise a powerhouse of antioxidants with potential cardiovascular benefits. Cocoa powder and cacao nibs provide chocolate’s health benefits without the drawbacks of the fats and sugars in chocolate candy.

While you can eat unsweetened baking chocolate out of hand like a candy bar, it doesn’t have the flavor or mouthfeel most people have come to expect from bar chocolate, and packs quite a bit of fat, though the types of fats in cocoa butter (the solid fat in pure chocolate) may not be all bad. Half of the fat is a monounsaturated fat also found in olive oil. The remainder is two saturated fats, stearic acid and palmitic acid; stearic acid doesn’t appear to have any effect on cholesterol, though palmitic acid, comprising a third of the fat calories in cocoa butter, does have some negative effects on the “good” LDL cholesterol. These five serving ideas provide an alternative to munching on baking chocolate regularly to get the benefits of chocolate without sugar. (continue reading…)

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Recipe provided by Cindy Thomas

This is a wonderful easy recipe to start the day with.  Choosing a good source super food powder is vital. Since I personally use BOKU, I highly recommend it. Your body will thank you, too!

1 cup raw milk or organic orange juice

1/4 cup unsweetened coconut milk

1 Tablespoon organic coconut oil

2 fresh bananas

1 cup frozen strawberries

2 Tablespoons raw honey

1 Tablespoon bee pollen

1 scoop Super Food powder (I like BOKU)

Blend until smooth. Enjoy! (continue reading…)

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Start the New Year off on a healthy note with the Green Smoothie Challenge. Suzanne from The Enchanted Chameleon is hosting a New Year’s Green Smoothie Challenge at her blog. You can also join the Green Smoothie Challenge on Facebook. The challenge is simple: drink a green smoothie once a day for a week, starting January 2. A week is enough time to start feeling some of the benefits of drinking green smoothies, like reduced sugar cravings and more energy. If you’ve made a resolution to eat more wholesome, nutritious foods or to lose weight, the Green Smoothie Challenge is a great way to kick off your efforts.

Green smoothies are just like regular fruit smoothies, but with the addition of leafy green vegetables like spinach, kale or collards. The greens give them a nutritional boost that all-fruit smoothies just can’t provide. With a heavy mix of fruits, the greens flavor is almost imperceptible. If you really like the flavor of greens with fruit, like in a spinach and strawberry salad, you can add more greens to make the fresh leafy flavor come through. For some ideas for the flavor varieties you can get with green smoothies, check out Green Diva Mom’s 12 Great-Tasting Green Smoothie Recipes. (continue reading…)

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Courtesy of Vita-Mix, here are two healthy smoothies especially for Breast Cancer Awareness month.

Beet, Strawberry and Cranberry Smoothie

Yield: 1 2/3 cups (400 ml)
Speed: Variable to High
Time: 1 minute

Ingredients
3/4 cup (180 ml) 100% cranberry juice, chilled
1/4 cup (24 g) fresh or frozen cranberries
1 small beet, steamed
1/4 cup (40 g) fresh or 1/3 cup frozen strawberries
2 teaspoons honey or other sweetener, to taste
2/3 cup (160 ml) ice cubes

Directions
1. Place all ingredients into the Vita-Mix container in the order listed and secure lid.
2. Select Variable 1.
3. Turn machine on and quickly increase speed to Variable 10, then to High.
4. Blend for 1 minute or until desired consistency is reached. Serve immediately. (continue reading…)

Have you had a green smoothie yet? Here are a few recipes I have collected and tried through the years to get you started.

By experimenting with different combinations, you will be able to come up with something that you and the whole family will love. You’ll even have an easier time getting your children on board to adopting a healthier diet.

Morning Smoothie collards spring greens raw cacao nibs frozen blueberries apple maca scoop of hemp protein (continue reading…)

Have you had a green smoothie yet? If you haven’t tried one of these vitamin rich smoothies, you’re in for a treat. It’s possible you’ll even convert your whole family into eating more healthy green veggies. Green smoothies are fruit smoothies that have leafy vegetables mixed in. Made with leafy greens that are loaded with antioxidants and vitamins, green smoothies are an excellent way to enjoy a delicious drink that satisfies hunger and offers maximum nutrition. They are a great source of calcium, magnesium and Vitamin C.

If you want to start with smoothies, but don’t know exactly what to put in them, I have included some common ingredients that may help.

Examples of greens you might use include: Lettuce, Spinach, Chard, Kale

It’s a good idea to use fruits in addition to these green ingredients. There are two reasons for this: One, it masks the leafy flavors that you might not enjoy. Two, it adds another (continue reading…)