 For the dressing:
¼ cup cider vinegar ¼ cup coconut oil ¼ cup olive oil or warmed bacon grease ¼ cup water 2 teaspoons yellow curry powder ¼ teaspoon salt 3 cloves garlic 3 tablespoons raisins For the chicken: 1 pound boneless chicken pieces, thighs or breasts ½ teaspoon salt ½ teaspoon pepper 1 teaspoon garlic powder 1 teaspoon yellow curry powder ¼ cup bacon grease or coconut oil For the salad, offer a variety of toppings: Salad greens, chopped Crumbled bacon (about 2 slices bacon per person) Chopped green onions Raisins Shredded unsweetened coconut Hard boiled eggs, chopped (about 1 per person) Green and red peppers, finely chopped Cilantro, chopped RELATED TAGS: #foods #salad #recipe #eatright #eathealthy #healthyfood
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 Ingredients:
- 2 cups kiwi - 2 cups mango - 2 cups strawberry Take each of the above fruits and blend them with a little bit of water (1/4 cup each about), until you have a “fruit paste”. Next, take your ice pop moulds and layer each fruit, starting with kiwi, then mango, then strawberry, or in whichever combination you please! Let the ice pops sit in the freezer for an hour or two and serve! RELATED TAGS: #RECIPES #FOOD #HEALTHYFOOD #HEALTHYEATING #FRUIT #KIDSFOOD 1. Caramel Apple Cider This treat uses apple cider, which is a good source of potassium and vitamin C. To get extra fancy, rim the glass by dipping it in cider and then in a mixture of cinnamon and sugar.
1 cup apple cider ½ cup low-fat vanilla ice cream 1 tablespoon caramel sauce ½ teaspoon cinnamon 3 ice cubes 2. Pumpkin Pie Smoothie A pie in a cup, no baking required! This all too exciting flavor profile tastes naughty, but it’s got six grams of fiber from the nice helping of pumpkin puree and banana. 1 cup almond milk 1/2 cup canned pumpkin purée 1 teaspoon pumpkin pie spice 1 teaspoon blackstrap molasses 1/2 frozen banana or ½ scoop vanilla protein powder 3 ice cubes 3. Cherry Pie This may even be better than the song. Yes, this smoothie does include a frozen novelty, but it’s got a healthy helping of cherries, an antioxidant superfruit. And since they don’t have a very long shelf life, freeze cherries fresh and use them in smoothies year round. 15 black cherries (fresh or frozen), pitted ¾ cup cranberry juice 2 scoops low-fat vanilla frozen yogurt ¼ teaspoon almond extract 4. Chocolate Silk We already know avocado and chocolate are a divine duo, so this smoothie’s ingredient list came as no surprise. The creamy green fruit creates a to-die-for texture, and loads up the dessert drink with monounsaturated fats. ¼ cup coconut milk 3 dates, pitted ¼ avocado 1 tablespoon cocoa powder 3 ice cubes 5. Tiramisu Unlike the authentic layered dessert of deliciousness, this smoothie ain’t half bad for ya. Throwing some ricotta into the blender ups the protein profile without adding an insane amount of calories (plus it makes it thick and creamy!) 1/3 cup part-skim ricotta cheese 2 tablespoons low-fat plain yogurt ½ tablespoon slivered almonds 1 scoop chocolate whey protein powder 1 teaspoon ground flaxseed ½ teaspoon finely ground coffee 3 ice cubes 6. Apple Pie Now we’re talkin’. This sweet fall-inspired treat is raw, vegan, gluten-free, and soy-free. If there’s no apple pie spice hanging out in your pantry, make your own with cinnamon, allspice, nutmeg, ginger, and cardamom. While hemp protein isn’t the most common of the powdered add-ins, it’s a great plant derived source of essential fatty acids and protein. 1 apple ½ frozen banana ¼ cup cashews 1 scoop hemp protein 2 pitted dates 1 cup almond milk1 teaspoon apple pie spice 3 ice cubes 7.. Gingerbread Talk about comfy-cozy (and holiday-themed)! The pear may be unforeseen, but one medium fruit touts 6 grams of fiber so this dessert-y beverage will tide you over ‘til morning (or when Santa comes). 1 cup almond milk 1 pear, diced 1 scoop vanilla protein powder ¼ teaspoon cinnamon ¼ teaspoon ginger 3 ice cubes 8. Banana Cheesecake The addition of cinnamon cream cheese wedges make this smoothie incredibly smooth for just 45 calories a for each little triangle. For added creaminess and tons of protein, the yogurtand cottage cheese work wonders. Garnish with graham cracker crumbs for extra fun. 1 banana, frozen 1/2 cup unsweetened vanilla almond milk ½ cup vanilla Greek yogurt ¼ cup low-fat cottage cheese 2 Laughing Cow cinnamon cream cheese wedges 9. Peanut Butter Bomb Peanut butter and banana are a game-changing combo. And this smoothie comes with a yummy topping option to add even more pb— peanut butter crunch balls. 1 cup almond milk 1 banana, frozen ½ tablespoon chia seeds ½ tablespoons natural peanut butter¼ teaspoon vanilla extract 3 ice cubes 1. Pumpkin Cranberry This tasty treat is so Thanksgiving. But we’re totally OK with that. It’s got healthy fats — coconut butter and nuts — as well as lots of fruit. Pro Tip: Soak the cashews in water or milk overnight for easier blending.
½ cup almond milk ½ cup pumpkin puree ¼ cup cranberries, frozen ¼ cup raw cashews 1 small apple, diced ¼ an orange, peeled (or a splash of OJ) 2 tablespoons coconut butter ¾ teaspoon cinnamon 2. Pom-berry Tart but tasty pomegranate juice has a high concentration of antioxidants, and is also linked to heart health. 1 cup pomegranate juice 1 cup silken tofu 2 cups assorted berries, frozen 2 tablespoons honey 3. Coconut Lime Sounds like a scent from Bath and Body Works, but this smoothie is thankfully edible. Mango not only tastes sweet and tropical, but one fruit supplies nearly 100 percent of the daily recommended amount of vitamin C. ½ banana, sliced ½ mango, diced 1/3 cup coconut milk 1 lime, juiced and zested A pinch of ground cardamom 3 ice cubes 4. Strawberry Lemonade Talk about refreshing. For a thirst quencher that mimics the not-so-good-for-you lemonade powder, this smoothie has all the taste without the sugary guilt. ½ cup fresh strawberries 1 large date, pitted ½ cup unsweetened almond milk 1 tablespoon raw cashews 1 tablespoon fresh lemon juice ½ teaspoon finely grated lemon zest 3 ice cubes 5. Avocado n’ Pear We have a confession to make. Here at Greatist HQ, we’re kind of obsessed withavocados. (Do we have an avocado piñata in the office? Yes, yes we do.) Pairing it with pear makes this smoothie extra delectable. ¼ cup avocado 1/4 cup silken tofu 1/4 cup pear juice 1 teaspoon honey 1/4 teaspoon pure vanilla extract 3 ice cubes 6. Pink Drink This smoothie/juice hybrid is pretty and pink and ups veggie intake. Bonus: Grapefruit has been shown to have weight loss benefits. ½ English cucumber, peeled and diced ½ small raw beet, peeled and diced 1 apple, diced 1 large grapefruit, juiced 3 ice cubes 7. Chocolate-Almond-Date Almonds are a nutritionally dense nut (meaning they provide a ton of nutrition for the amount of calories they pack). For this smoothie, place the almonds, dates, cocoa, and hot water in the blender and let it rest, unblended for 5 to 10 minutes. Add the tofu and ice, and blend. ¼ cup almonds ½ cup dates, pitted ¼ cup cocoa powder ½ cup boiling water ½ cup silken tofu 3 ice cubes 8. Purple Drank This smoothie is pretty and purpley, but also has the health benefits of the super root beet. They house a ton of potassium, fiber, and antioxidants. 1 small can beets, juice and all 1 cup tofu or plain non-dairy yogurt (made from coconut milk, almond milk, or soy milk) 3 ice cubes 9. Mojito No, silly, there’s no alcohol in this smoothie (but we promise we’ll keep it hush, hush if you by accident sneak a little in there). Bonus: Spirulina is an algae and a good source of protein and nutrients like the B complex vitamins, which help turn our food into energy. 1 cup coconut water 2 tablespoons hemp seeds ½-1 teaspoon spirulina (optional) 2 tablespoons freshly squeezed lime juice ½ avocado 1 frozen banana 2 dates, pitted 1 handful fresh mint leaves 19. Chunky Monkey Chocolate milk can help the body recover after exercise because of its carb-to-protein ratio (four to one) [3]. And combining chocolate, peanut butter, and banana is always a win.
1 medium banana 1 tablespoon peanut butter 1 cup low-fat chocolate milk 3 ice cubes 20. Sweet Potato Pie Protein powder has come a long way from the old standbys of chocolate and vanilla. This shake features cinnamon bun flavored whey protein (?!), along with potato, which canreplenish glycogen stores after a solid workout, as well as flavor packed cinnamon-bun protein powder. 1 scoop cinnamon bun whey protein (or vanilla protein and 1 teaspoon cinnamon) ¼ cup sweet potato, peeled, cooked, and diced 1 cup vanilla almond milk 3 ice cubes 21. Cherry Berry Tea Tofu not only thickens this fruit-heavy smoothie, but also sneaks in eight grams of protein. The red tea adds sweetness, antioxidants, and a pretty hue to boot. Cherries may even help aid in muscle recovery after strenuous exercise. ¾ cup water 2 bags rooibos tea 6 ounces silken tofu 2 cups sweet cherries, frozen 1 cup grapes, frozen ½ cup blueberries, frozen 22. Savory Surprise Smoothies don’t always have to be for the sweet-tooth-sippers out there. Gingeradds spice, to this savory beverage and might help ease sore muscles. Cayenne pepper has also been shown to suppress appetite and boost metabolism. 6 ounces carrot juice ½ cup avocado 1 tablespoon fresh lemon juice 1/4 cup water 1 tablespoon freshly grated ginger Pinch of cayenne pepper 23. Creamy Cantaloupe This smoothie has a whole half of a cantaloupe (superfood alert!), which helps hydrate after a sweaty workout (since it’s 89 percent water). Plus, one cup of the fruit has as much potassium as a medium banana! ½ cantaloupe, seeded and roughly chopped ½ cup plain Greek yogurt 1 tablespoon honey 3 ice cubes 24. Strawberry Peach Oatmeal This mix is extra thick thanks to the oats, yogurt, and chia seeds. Greek yogurt has double the protein compared to the regular stuff, which is important to speed up recovery time after a workout. Cook the oatmeal separately and let it cool before adding it the blender with the remaining ingredients. 3-4 peach slices, frozen (or about half a peach) 6-8 strawberries, frozen ¼ cup rolled oats ½ cup plain, fat-free Greek yogurt ¼ cup orange juice 1 tablespoon chia seeds 3 ice cubes 25. Pina Colada Coconut water is a great substitute for water after a workout because it’s been found to offer the same hydration as leading sports drinks, (just minus all the calories and yucky sugars). This smoothie highlights superfood pineapple, which boosts the immune system and has a ton of vitamin C. ½ cup unsweetened almond milk ½ cup coconut water (or try coconut water ice cubes!) ½ cup pineapple, frozen 1 teaspoon honey 1 tablespoon shredded coconut ¼ teaspoon vanilla extract 26. Raspberry Turmeric Turmeric, the bright yellow spice known for it’s anti-inflammatory properties, adds a kick to this smoothie that gets added nutrition from hemp seeds. 1 cup water 1 banana ¼ cup raspberries, frozen 2 tablespoons hemp seeds ¼ teaspoon turmeric½ teaspoon cinnamon 3 stalks collard greens 27. Almond Butter and Jelly This is like peanut butter and jelly, but way better — and you don’t even have to chew. Almond butter beats out peanut butter for fiber, iron, and vitamin E. ¾ cup almond milk 1 tablespoon almond butter ½ scoop vanilla protein powder ½ banana, frozen1 tablespoon jam 2 tablespoons plain Greek yogurt ½ teaspoon vanilla extract 3 ice cubes 1. Trail Mix This smoothie’s the one for lasting energy throughout a long workout. Raisins, skim milk, and honey, are especially good to fuel a cardio sesh.
2 scoop chocolate protein powder 1 banana 1 teaspoon cinnamon 1 teaspoon honey ¼ cup low-fat plain yogurt ¼ cup nonfat milk 10 almonds 1 tablespoon raisins 3 ice cubes 3. Peachy Oat Smoothie The prep for this delicious blend is a little different than the others. Instead of a blend-and-go smoothie, it’s best to let the chia seeds and oats soak overnight in the fridge with the remainder of the ingredients, then give it a whirl the next day. ½ cup rolled oats ⅓ cup plain yogurt ¼ cup milk (plus ¼ cup more to thin out the mixture after it sits overnight) 1 small peach ½ medium banana 1 tablespoon chia seeds Pinch salt 4. Endless Summer Nothing says summer like fresh, juicy watermelon — but we won’t judge if you sipthis guy during the other three seasons, too. This superfood melon is low-calorie and contains lycopene, an amino acid that helps protect us from the sun’s UV rays. Don’t forget: Strawberries are a superfood too! ¼ cup milk ¾ seedless watermelon, cubed ½ cup strawberries ½ cup low-fat plain yogurt 2 teaspoons vanilla whey protein powder 3 ice cubes 5. Banana Java Many of these smoothies feature banana as their main event, but it takes the spotlight in this coffee variety. The superfood is mostly known for it’s potassium punch, but it’s also got carotenoids, which are especially good for our eyes. 1 banana ⅓ cup oats 1 scoop vanilla whey protein ¼ cup skim milk 1 cup coffee 6. Strawberry Banana Chia seeds are known for their hydrating properties making them a great pre-workout energizer. Prep for this smoothie is a little different because of the seeds. Blend up the fruit, and add water or a milk of choice until it reaches your desired consistency. Add the seeds and let them soak for a few minutes before knocking it all back. 1 banana ¾ cup frozen strawberries ½-1 cup water or milk of your choice 2 tablespoons chia seeds 7. Oaty Banana Since oats are slow digesting carbs, they’re a great pre-workout smoothie enhancer for lasting energy on the road or at the gym. This mix also features kefir, a probiotic-packed drink that may help support immunity and better digestion [1]. Note: This smoothie has a thick, doughy consistency much unlike fruit and ice based ones. 1 banana ¼ cup rolled oats ½ cup plain kefir 1 tablespoon chia seeds 1 tablespoon almond butter¼ teaspoon vanilla extract 1 pinch of cinnamon 8. Protein Creamcicle This smoothie has only three ingredients to get the job done. Whey protein has been shown to help increase strength (as long as resistance training is included in your fitness regimen). 1 scoop vanilla whey protein powder 1 cup orange juice 3 ice cubes 9. Blueberry-Lavender Allegedly as delicious as Shaun T’s abs, this smoothie has the antioxidant power of blueberries, plus the energy boosting power of maca powder, a root that Incan warriors used for endurance and strength. ½ cup almond milk ¼ cup water ½ cup frozen blueberries ½ banana 1 teaspoon hemp seeds 1 scoop vanilla protein powder 1 teaspoon dried lavender ½ tablespoon maca powder 1 teaspoon vanilla 10. Neapolitan This smoothie may remind you of an ice-cream sundae, but it’s a helluva lot healthier. Instead of ice cream, this treat uses fruit, yogurt, and chocolate milk to recreate the classic flavor combo. ¾ cup low-fat chocolate milk ½ cup low-fat vanilla yogurt ¾ cup sliced strawberries 1 teaspoon ground flaxseed 1 scoop vanilla or chocolate whey-protein powder 3 ice cubes 1. Black and Blue Though this smoothie has a misleading name (it’s because of the berries!), it’s got a hearty dose of spinach, which can actually help speed healing (because it’s a great source of vitamin K).
2-3 cups organic spinach 1 cup milk (or juice) of choice 1 banana ¼ cup blueberries, frozen ¼ cup blackberries, frozen 3 ice cubes 2. Thin Mint Sure, this one sounds like it should be in the dessert section, but sneaky, sneaky, it’s got spinach hiding inside. Just a cup of spinach contains over 300 percent of our daily-recommended amount of vitamin A. Plus, peppermint adds a refreshing zing. 1 cup spinach, frozen (or 2 cups fresh) 1 cup almond milk 2 scoops chocolate protein powder ¼ cup rolled oats ⅛ teaspoon peppermint extract 3. PKB (Pumpkin, Kale, Banana) Mmmmm, pumpkin. The delicious fall favorite has nearly no fat, but adds a creamy thick consistency anything it’s added to. It’s also loaded with antioxidants, like alpha- and beta-carotene, which convert into vitamin A in the body. This harvest drink also uses cinnamon, which can help fight inflammation. 3 leaves kale ½ cup vanilla soymilk 1 tablespoon flax seed 1 banana, frozen ¼ teaspoon cinnamon½ cup pumpkin puree 3 ice cubes 4. Spinach Flax So we know spinach is great for us, but this smoothie has the benefits of flaxseed, too. The high fiber seed has a heavy concentration of omega-3s, which are good for the heart because they may help lower blood pressure and reduce blood clotting. Tip: Slice the banana before freezing for easier blending. ½ cup vanilla yogurt 1 cup milk 1 tablespoon natural peanut butter 2 cups spinach 1 banana, frozen 3 strawberries 1 teaspoon flaxseed 5. Dark Chocolate Blueberry While the color of this tasty potion isn’t exactly desirable, the taste and health benefits certainly make up for it. The spinach provides a good dose of iron and fiber, and the blueberries and cocoa powder throw antioxidants into the mix. 2 cups spinach 1 cup blueberries, frozen 1 scoop chocolate protein powder 2 tablespoons dark cocoa powder ½ cup unsweetened almond milk 6. Killer Kale Kale can definitely be a bit bitter, so this mixture will taste best with a very ripe banana. The leafy green is a great low-cal source of fiber, calcium, and iron. Hemp is one of the highest plant-based sources of complete protein. 1 ½ cups unsweetened almond milk 1 ½ tablespoons almond butter 1 banana, frozen 2 cups kale 1 tablespoon hemp seeds 7. Carrot-Berry Not only does this guy have some greens, it’s got all sorts of other colors too. (Warning: It may not look as pretty as it tastes.) For a thicker smoothie, let the chia seeds soak in the water for ten minutes before blending (they absorb up to ten times their weight in water!). ½ cup almond milk ½ cup water 1 carrot 2 cups spinach ½ cup frozen berries 1 tablespoon chia seeds 1 tablespoon hemp protein ½ teaspoon stevia 8. Minty Swiss We’re not talking Swiss Miss for this smoothie — we mean Swiss chard, a great source of calcium and potassium. 1 bunch swiss chard ½ cup raspberries, frozen ½ cup pineapple, frozen ½ cup peaches, frozen 3 tablespoons fresh mint, chopped ¼ cup orange juice 3 ice cubes 9. Coconut Kale This list of ingredients produces the prettiest, brightest green smoothie ever. The coconut extract is a must, and the coconut milk makes it super creamy. Feel free to nix the honey if you’d like to take the sweetness down a notch, since a little goes a long way. 1 cup kale, chopped 1 banana 1 ½ cups coconut milk 1 tablespoon flaxseed 1 tablespoon honey ¼ teaspoon coconut extract 3 ice cubes Increase your Blood Count with these foods
If you’re looking for great foods to increase your blood count here are a few suggestions. Foods with a great source of iron are animal foods such as beef. Darker meat tends to have a better source of protein than white meat. Other great sources of iron other than meat to increase the blood count:
Good iron supplements contain ferrous sulfate, ferrous gluconate, ferrous ascorbate, or ferric ammonium citrate. Check the label and pick a supplement that contains one of these types of iron. |
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