Thank you Dr. Jen, Fresh Health for the recipe and insight to the benefits of each ingredient!
ABC 123. Avocado Blueberry Chard Smoothie
– 1/4 avocado
– A handful of blueberries
– 1- 2 large leaves of Swiss chard
– 1/4-1/3 cup water depending on texture
– Blend all ingredients and enjoy!
A is for Avocado- can range in weight from 8 ounces to 3 pounds. Avocados contain anti-inflammatory phytosterols (good fats) which contribute to good health and prevent cardiovascular disease. And not only that, adding avocado to smoothies increases the ability of your body to absorb carotenoids (fat soluble antioxidants) like beta-carotene and lycopene so you get more out of the other ingredients in your smoothie!
B is for Blueberries- talk about local food foraging! Blueberries have been enjoyed by the First Nations people for hundreds of years and is one of a small number of fruits that originally grew on Vancouver Island. These phyto-nutrient superstars contain antioxidants, which quench free radicals, preventing damage to our bodily tissues such as the retina, blood vessels, neurons, and heart. But be cautious with any blueberries that are imported. Although they are not on the Dirty Dozen list for 2014, they are only 2 points off, landing at number 14, meaning they contain the 14th highest amount of pesticide residues. www.ewg.org/foodnews/list.php
C is for Chard- When I went skydiving in the Swiss Alps I never imagined I would fall in love with a vegetable sharing the same name. Although not native to Switzerland, Swiss chard has its roots in Mediterranean countries. Swiss chard is chock-full of antioxidants and phyto-nutrients which are quickly recognizable in its vibrant colors, including the rich, dark greens in its leaves and the rainbow of reds, purples, and yellows in its stalks and veins. Its high mineral, vitamin C, and vitamin K content make it a super food for bone, heart, and blood sugar health.