Avocado Fruit Dip

Avocados: The Creamy Superfood

Avocados are rich in healthy fats, fiber, and essential vitamins. Here’s what a 100g serving (about half a medium avocado) provides:

• Calories: 160

• Healthy Fats: 15g (mostly monounsaturated)

• Fiber: 7g (25% of daily needs)

• Vitamin K: 26% DV

• Folate: 20% DV

• Vitamin C: 17% DV

• Potassium: 14% DV (more than bananas!)

• Vitamin E, B5, B6: 10-15% DV

Health Benefits:
✔ Supports heart health
✔ Aids digestion with high fiber
✔ Promotes glowing skin (thanks to healthy fats & vitamin E)

Cacao Powder: The Antioxidant King

Raw cacao powder is one of the most antioxidant-rich foods on the planet. A 1-tbsp (5g) serving contains:

• Calories: 12

• Fiber: 1g

• Iron: 6% DV

• Magnesium: 16% DV

• Flavonoids (antioxidants): High levels

Health Benefits:
✔ Boosts mood (contains natural compounds like theobromine)
✔ Supports heart health by improving blood flow
✔ Rich in magnesium for muscle & nerve function

Note: Opt for unsweetened, raw cacao powder for maximum benefits (not to be confused with cocoa powder, which is often processed).

Pure Maple Syrup: The Natural Sweetener

Unlike refined sugar, pure maple syrup contains beneficial minerals. A 1-tbsp (20g) serving offers:

• Calories: 52

• Sugars: 12g (natural, no added sugars)

• Manganese: 33% DV

• Zinc, Calcium, Potassium: Small amounts (2-4% DV)

• Antioxidants: Over 24 types!

Health Benefits:
✔ Lower glycemic index than sugar (causes slower blood sugar rise)
✔ Contains anti-inflammatory compounds
✔ Adds depth of flavor to recipes without artificial additives

Tip: Always choose 100% pure maple syrup—avoid "maple-flavored" syrups with corn syrup.

Avocado Fruit Dip

Ingredients—

• 2 ripe avocados, pitted and diced

• 1/4 cup pure maple syrup

• 2/3 cup cacao powder

• 1 tablespoon pure vanilla extract

• 1 teaspoon pink salt

• 1-2 tablespoons water added for consistency

Directions—

1. In a food processor, add all ingredients. Pulse to combine, then blend until all ingredients have been blended well.

2. Add water to blend to the consistency desired.

3. Serve with fruit, crackers, etc.

Lemon Coconut Energy Bites

Here is a new take on the classic energy bite! Simply delicious!

Ingredients—

• 1 cup rolled oats

• 1/2 cup shredded coconut (unsweetened)

• 1/4 cup almond flour

• 2 TBSP chia seeds

• 2 TBSP honey or maple syrup

• 1/4 cup almond butter or nut butter of choice

• Zest of 1 lemon (organic)

• Juice of 1 lemon (organic)

• 1/2 tsp vanilla extract

• Pinch of salt

Directions—

1. In a medium mixing bowl, combine oats, coconut, flour, and chia seeds.

2. Add the nut butter, honey, lemon zest, lemon juice, vanilla extract, and a pinc of salt.

3. Mix well until all ingredients are fully combined.

4. Using a tablespoon, scoop mixture and roll into a bite-sized ball.

5. Leave on parchment paper for about 20 minutes and store in an airtight container in the refrigerator.

Kale Chips

Sometimes it’s nice to eat something crunchy….after all, we do have teeth. And sometimes a carrot or celery stick just won’t cut it. My spurge is organic corn chips. Yeah, I know, not the best choice, but I’m working on it. Recently, during a conversation about food, I was reminded about kale chips. It’s been a while since I made them, and I forgot how good they are, plus it’s easy! Looking at a bunch of kale in the grocery store seems like a lot of kale to eat, but once it’s baked, it’s amazing how quickly they shrink down and eaten.

Kale is in the cruciferous family along with broccoli, cauliflower, Brussel sprouts, and cabbage. Kale is one of the most nutrient-dense foods to consume, meaning with all the vitamins and minerals it contains, it has very few calories. Eating kale on a regular basis can help reduce cholesterol levels and heart disease. This is a quick and easy snack to enjoy anytime. You can eat them alone or add them to a salad for a little extra crunch. When storing left overs (if there are any) they may lose some of their crunch, but can be rejuvenated by simply placing them back in the oven for a few minutes on broil.

Kale Chips

Ingredients:

• Large bunch of kale

• 1-2 TBSP avocado oil

• 1 tsp salt, or to taste

Directions:

1. Remove leaves from the stem. Place on a cutting board and cut leaves in to 2-3 inch pieces.

2. Place leaves in a large bowl. Add oil and salt.

3. On a large cookie sheet, lay out the kale in a single layer.

4. Bake at 400 degrees for 20-30 minutes, stirring every 10 minutes to keep kale from burning.