Top 7 Health Benefits of Kiwi

The kiwi fruit, fuzzy on the outside and bright green and sweet on the inside, is known for being extremely high in vitamin C. However did you know that kiwis are incredibly nutritious and packed with health benefits?

Top 7 Health Benefits of Kiwi

Kiwi Nutrition

This fruit originated in China. When it was first exported from China, the Europeans called it the Chinese Gooseberry. The fruit trees were introduced to New Zealand at the turn of the 20th century and cultivated there. As the fruit began to be exported from New Zealand the name was changed to kiwi, after the the kiwi bird which is also small, brown and fuzzy.

Kiwi grows on a shrubby tree that reaches a height of 30 feet. Italy is the top producer of the fruit, followed by New Zealand.

High in vitamins C, E and K, kiwi also supplies potassium, copper, folate, protein and fiber.

Top 7 Health Benefits of Kiwi

Top 7 Health Benefits of Kiwi

Kiwis are an excellent source of nourishment and nutrients and provide the following health benefits:

  1. High antioxidant food that fights free radical damage and helps to repair and maintain body tissues and systems. They are rich in polyphenols, which stimulate the immune system. The tiny seeds also possess strong antibacterial and anti-fungal properties.
  2. Regulates blood sugar while lowering fat in the bloodstream. Kiwi’s high quality glucose is bioavailable and feeds the neurons in the brain.
  3. Aids digestion and serves as a treatment for bowel and digestive disorders. Kiwi’s amino acids raise hydrochloric acid levels in the stomach, providing relief for acid reflux, Barrett’s esophagus, gas, abdominal pain, irritable bowel syndrome and bloating.
  4. One kiwi a day can lower the risk of stroke, blood clots and cardiovascular disease. The potassium in kiwi helps lower blood pressure, counteracts sodium and relaxes blood vessels throughout the body.
  5. The kiwi tree has been used as a medicinal plant in China for many years, treating ailments such as joint pain, bladder stones, and cancers of the liver and esophagus. Both the fruit and roots inhibit liver, lung and colon cancer cell growth.
  6. Kiwi contains serotonin, increasing sleep time and quality. Serotonin may also boost memory and mood and help with depression.
  7. Improves skin and respiratory health, and also prevents degenerative eye diseases. Kiwi contains an antioxidant called lutein that offers protection for these systems and the eyes, and helps to slow the effects of aging on the body.

Top 7 Health Benefits of Kiwi

How to Use Kiwi

Kiwi is readily available in the produce section at the grocery store or in the frozen foods section. Although the skin can be eaten, just like a peach skin, most people peel the fruit first.

The easiest way to peel a kiwi is to cut off each end, loosen the skin with a spoon and slide out the fruit. Enjoy kiwi raw in salads, smoothies, desserts and fruit bowls. Because kiwi has a tenderizing effect on other foods, add it last to salads and fruit bowls.

Kiwis can also be enjoyed by simply slicing one in two and scooping out the fruit. For the adventurous, wash the skin and experience eating kiwi like a peach. I have not tried this although I’ve seen others bite right into an unpeeled fruit. I’m willing to go for it, the next time I purchase this health boosting fruit!

Top 7 Health Benefits of Kiwi

Liver Rescue Book Club Meeting

With two blog posts to write tonight, I’m doing something I’ve rarely done. I’m doing a crossover post.

The book Liver Rescue, by Anthony William, released at the end of October. I preordered a copy, as did my mom and sister Linda. What better way to work through the amazing information within this hefty volume, than together.

Tonight we met for the first Liver Rescue Book Club meeting. Rather than share a recipe for Try This Tuesday, as I had planned, this post seemed more important. Trying new health related things goes beyond recipes and helpful gadgets. It can be gathering together to learn how to live in optimal health.

I hope our experience encourages others to create a health geared book club too!

Liver Rescue Book Club Meeting

Why a Book About the Liver?

This evening we covered the first two chapters of the book. Chapter one is introductory…and eye opening. Why would Anthony devote an entire book to liver health? Because it’s that important.

We are very aware of other organs and systems in the body. Our hearts beat. We draw breath into our lungs. The stomach growls when it’s empty. We think with our brains. Our bladders fill and our intestines rumble. We moisturize our skin or get goosebumps when something extraordinary happens.

Our livers though? We don’t give them a thought…until we are far gone in a catastrophic illness such as hepatitis, cirrhosis, or liver cancer. And yet the liver works incredible hard on our behalf, to keep the body functioning.

Anthony goes so far as to suggest that our livers are our best friends. It’s time, my mom, sister and I decided, to get to know this mysterious organ and do all we can to keep it healthy and happy, as many other ailments and illness are connected to liver health.

Liver Rescue Book Club Meeting

Liver Rescue Book Club

Our first meeting was a success. Mom prepared a delicious plant based meal that we shared with stepdad Walter. I’ll provide dinner next Tuesday. Linda will feed us the week after that.

The table cleared after dinner, the three of us opened our books and discussed the first two chapters.

Chapter Two explores the connection between liver health and the pancreas. A diet high in fat wreaks havoc on the liver, which then has a negative impact on the pancreas. Linda and I are very aware of pancreatic distress. We lost our father eight years ago to pancreatic cancer. This terminal cancer is on the rise. I know many, many people who have succumbed to this horrible disease. I want to do all I can to keep my liver and pancreas working well.

We talked about various sections in the first two chapters. And we expressed genuine gratitude for how miraculous the human body is. To encourage each other and keep us on track, we set a goal for next week. Each of us will keep a food journal over the next seven days, recording everything we eat. It’s possible, even on a plant based diet, to consume too much fat. Writing down what we eat raises awareness and allows us to see where problem areas might lurk.

I appreciate my mother and sister, for their willingness to improve their health and walk with me on this journey. Being the best we can be doesn’t have to be difficult. We intend to link arms and do this together…and have fun while we befriend our livers.

Liver Rescue Book Club Meeting

Order Liver Rescue, or Anthony’s other books, through my link below.

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Powerful Cranberries

As October gives way to November, I begin to anticipate the holiday season. After switching to a plant based lifestyle one of the most frequent questions I continue to get is “What about eating during the holidays?”

I happily, and healthily, eat plant based during the holidays, even during Thanksgiving and Christmas meals that are traditionally laden with the foods on my “no” list. I stick to seasonal produce and lots of veggies. One food that shows up in grocery stores this time of year becomes a staple during the holidays.

Powerful Cranberries

What are Cranberries?

Cranberries grow on low, creeping shrubs or vines up to 7 feet long and 2 to 8 feet in height. The plant’s dark pink flowers become berries that are a bit larger than the leaves of the plant. Initially light green, the berries turn red when ripe. They are edible with a tart taste that can overwhelm their sweetness. The majority of cranberries are harvested in the US, Canada and Chile.

Most cranberries are processed into products such as juice, sauce, jam, and sweetened dried cranberries, with the remainder sold fresh to consumers. Cranberry sauce is a traditional accompaniment to turkey at Christmas dinners in the United Kingdom, and at Christmas and Thanksgiving dinners in the United States and Canada.

Canned cranberry sauce was my introduction to this tart fruit. It has been a joy to create my own cranberry relish for the holidays, and find other uses for fresh cranberries.

Powerful Cranberries

Health Benefits of Cranberries

Most people know that cranberries have antiseptic properties that aid in healing urinary tract infections and yeast infections. That power comes from the cranberry’s ability to fight the streptococcus bacteria, which is most often the underlying cause of such infections.

These bright red berries offer so much more, health wise. Cranberries help with these conditions and ailments:

• Reverse gallbladder disease and dissolve gallstones.

• Cleanse the liver and aid the passing of kidney stones.

• Dislodge earwax and restore hearing.

• Due to antioxidant properties, they heal cardiovascular disease and arteriosclerosis.

• Destroy toxic hormones, easing premenopausal symptoms, and helping with weight loss.

• Draw radiation out of the body.

• Protect connective tissue, detoxify organs, halt the growth of bacteria and viruses, and provide stress assistance when needed.

• Help to prevent seasonal allergies.

(Info from Life Changing Foods by Anthony William)

Powerful Cranberries

Ways to Enjoy Cranberries

Add fresh or frozen cranberries to smoothies, smoothie bowls, juices, and gluten free oatmeal. Include them in stir fries or chop and sprinkle atop salads.

My two favorite ways to enjoy cranberries are in hot apple cider and raw cranberry relish. Both recipes are from Anthony William.

Get the recipe for the fragrant, health boosting cider HERE.

The cranberry relish is so easy to make and one of my all time favorite dishes.

Using a food processor, combine 1 cup of fresh cranberries, 2 cups of coarsely chopped apples, 1/2 cup of orange segments, 1/4 teaspoon of orange zest and 4 tablespoons of raw organic honey or coconut sugar. Pulse until roughly combined. Chill in refrigerator for at least 30 minutes. The relish can be garnished with chopped mint right before serving.

This relish makes a great accompaniment to any holiday meal or it’s perfect on its own.

Of all the foods on the table during holiday meals, cranberries are the most nutritious and beneficial. Even if it’s canned cranberry sauce, give these powerful berries a try! And for a real treat that ups the healing properties, create the relish or add cranberries to hot apple cider or a cup of hot herbal tea.

Powerful Cranberries

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Raw Date Granola

When I discovered a bag of dates in the refrigerator this morning, I knew just what to create for Try This Tuesday. During my 10 days of eating whole raw foods, I marked a recipe to try in Life Changing Foods by Anthony William.

Raw Date Granola is simple to make, and it is perfect to snack on or use as a topping on fruit bowls, banana ice cream or smoothies.

Raw Date Granola

Raw Date Granola

2 cups dates, pitted

1/4 cup unsweetened coconut

1/4 cup almonds

1/4 teaspoon sea salt

Process ingredients in a food processor until roughly chopped. Store granola in a container in the refrigerator for up to two weeks.

Makes 2 – 4 servings.

Raw Date Granola

Sweet and Crunchy

This treat couldn’t be easier to make. In five minutes I had a batch of date granola. The combo of sweet chewy dates and crunchy almonds was perfect. The granola reminded me of the date balls I used to make during the holidays.

And dates are an amazing food for the digestive system. They also deliver vital glucose to the liver, and refuel the brain and muscles. Dates also keep the heart healthy, support the adrenal glands and they have anti-cancer properties.

Create a batch of raw date granola and enjoy the treat while sustaining a healthy body.

Raw Date Granola

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Rustic Apple Galette

This warm and homey dessert is perfect for fall weather. A galette is a French word for a flat, round cake or pastry, usually open faced with fruit piled in the middle. This rustic dish is a healthy version, created by Anthony William, meaning it can be enjoyed without guilt or the ill effects sugar or gluten would cause.

Rustic Apple Galette

Apple Galette Recipe

For the crust:

1 tablespoon ground flaxseeds

3.5 tablespoons water

1 1/2 cups almond flour + more for dusting

3/4 cup tapioca flour

1.5 tablespoons coconut sugar

1/4 teaspoon sea salt

1/4 cup coconut oil

1 – 3 tablespoons water

2 tablespoons almond milk (optional)

1 tablespoon maple syrup, to serve

For the filling:

3 red apples, cored and thinly sliced

1 teaspoon lemon juice

1 teaspoon cinnamon

1/2 teaspoon cardamom

2 tablespoons coconut sugar

Directions:

Make a flax “egg” by mixing together flaxseeds and water. Set aside.

In a food processor or blender, combine the almond flour, tapioca flour, coconut sugar and sea salt. Process until combined. Add coconut oil and flax egg and  mix again, adding water bit by bit until the dough comes together. Not all of the water may be needed. Refrigerate dough for 30 minutes. Mix apple slices, lemon juice, spices and coconut sugar together in a bowl.

Preheat oven to 350 degrees. Place a piece of parchment paper on a baking sheet and lightly dust with almond flour. Roll the dough into a 1/4 inch thick circle and place apple filling in center, leaving 2 inches around the edge. Gently fold edges up, using the parchment paper to prevent tearing, creasing the edges of the dough as you go.

Brush dough with almond milk, if desired, and bake for 35 – 45 minutes, until browned. Let cool for 10 minutes before cutting. Drizzle with maple syrup, if desired. Makes 4 – 6 servings.

Rustic Apple Galette

Rustic Apple Galette

Rustic Apple Galette

Taste of Autumn

The galette came together and was in the oven quickly. As I washed dishes I enjoyed the fragrant aroma of cinnamon and cardamom and bubbling apples. This wholesome fruit is not only full of health boosting nutrition, apples have a grounding effect as well. We feel more connected to the earth and to ourselves when we eat apples.

I brewed a cup of herbal tea as I anticipated savoring the galette. I was not disappointed. What a delicious and satisfying afternoon treat. I did not drizzle maple syrup on my slice of galette. For me, it wasn’t necessary.

Rustic apple galette is already a favorite, and worthy of company or potluck dinners. I think my favorite way to enjoy this fall treat though is during an afternoon break with a hot cup of tea.

Rustic Apple Galette

Parsley Tabbouleh

Day 3 of the 7 Day Raw Food Cleanse and I am feeling great! Much of my afternoon was spent restocking my supply of fresh fruits and veggies, visiting various stores to get the best deals. And, I picked up the ingredients for a recipe, one from Life Changing Foods by Anthony William…Parsley Tabbouleh.

Parsley Tabbouleh

Parsley Tabbouleh

Ingredients:

1/4 cup almonds

4 cups parsley, tightly packed

1/8 cup mint leaves, loosely packed

2 cups tomatoes, cut into chunks

2 cups cucumbers, cut into chunks

1/2 cup chopped red onion

1/4 teaspoon sea salt

1 teaspoon olive oil

1/2 lemon, juiced

Instructions:

Pulse almonds in food processor until roughly chopped. Set aside.

Pulse parsley in food processor until finely chopped. Set aside.

Combine remaining ingredients in food processor and pulse until chopped and well combined. Transfer mixture into a large bowl. Add parsley and almonds and stir together. Makes 2 – 4 servings.

Use flat leaf parsley, if available, for maximum health benefits.

Alkalizing Parsley

I’ve been craving alkalizing foods this week, as I enjoy fresh fruits and vegetables. So I’ve added lots of green leafy veggies to my meals.

As it turns out, parsley is one of the best foods for alkalizing all of the systems of the body. Its mineral salts bind onto unproductive acids in the body and drive them out, making parsley helpful for preventing all types of cancers. It also keeps bacteria, parasites and fungus at bay.

It’s important for me to listen to my body and give it what it needs. Apparently, I required this aromatic herb this week. I’m happy to oblige, as I have wanted to try parsley tabbouleh. This salad is perfect as a side dish partnered with other healthy foods or enjoyed on its own.

I loved the flavorful tabbouleh, and intend to make it often…anytime my body lets me know I need alkalizing food!

Parsley Tabbouleh

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Artichokes

I’ve eaten artichoke hearts for years, primarily as an ingredient in a big mixed salad. I have never actually purchased this peculiar looking vegetable before today, or prepared it at home. There’s a first for everything!

Artichokes

What are Artichokes?

The artichoke is a variety of the thistle plant, cultivated as food. The edible portion of the plant consists of the flower bud before the flowers come into bloom. The budding artichoke flower-head is a cluster of small blooms with many bracts on an edible base. Once the buds bloom, the structure changes to a coarse, barely edible form.

This vegetable grows 4.5 feet to 6.5 feet tall, with arching, deeply lobed, silvery green leaves. The bud is 3 to 6 inches in diameter with numerous triangular scales. The edible portions of the buds consist primarily of the fleshy lower portions of the bracts and the base, known as the “heart”. The mass of immature florets in the center of the bud is called the “choke” or beard. These are inedible in older, larger plants.

Artichokes

Health Benefits of Artichokes

In Life Changing Foods, author Anthony William ranks artichokes in the top ten among superfoods. They are filled with phytochemicals such as lutein and isothiocyanates, vitamins A, E and K, amino acids and enzymes. They enhance B12 and bring balance to the gut.

Artichokes also contain minerals such as silica, which is crucial for the body to survive, and magnesium which when combined with other minerals found in this vegetable, helps to calm all the body’s systems. The mineral denseness in the artichoke nourishes the dense organs of the body, including the liver, spleen, pancreas, brain, adrenals and thyroid.

This is an ideal food for those with diabetes, hypoglycemia and blood sugar imbalances, as well as people suffering with kidney stones, gallstones, calcifications and scar tissue within the body. Artichokes also protect from the radiation of X-rays, cancer treatments and dental work.

Bring more artichokes into the diet for these additional symptoms and conditions: shingles, insomnia, liver disease, Lyme disease, pancreatic cancer, ulcers, systemic lupus, blood cell cancers, infertility, rib pain, food allergies, bone loss, inflamed colon, nerve pain and enlarged spleen.

Artichokes

How to Prepare Artichokes

The best, most nutritious way to enjoy artichokes is to steam them. Follow these easy steps:

• Cut off the stem of the artichoke so that it rests flat. Trim off the top 1/4 of the artichoke. Using scissors, cut the tips from each remaining leaf.

• Fill a large pot with 3 inches of water. Place 1 – 4 artichokes in a steamer basket and place inside the pot. Squeeze fresh lemon juice over artichokes.

• Bring water to a boil and steam covered for 30 – 45 minutes, until leaves are tender and easily pull loose from the bud. Eat by nibbling the fleshy part at the base of each leaf.

I used my pressure pot to steam one artichoke, after preparing it. It took 14 minutes to cook through. Using vegan, egg free mayo, I created a lemon sauce with the other half of the lemon.

My first experience steaming and eating a fresh artichoke was a success! The leaf bases were tender and tasty…and I ate the whole thing. Which is to say, I nibbled away the bases of the leaves and enjoyed the heart. There was a pile of leftover leaf parts when I finished, making artichokes a great beginning to a plant based meal.

Artichokes

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Hibiscus Lemonade

I’ve been enjoying freshly brewed hibiscus tea for a week, after being reminded of the incredible health benefits of this flowering herbal plant. Hot herbal teas are my drink of choice in the afternoons or on crisp chilly evenings.

Coming in late tonight, thirsty and with two blog posts to write, presented the perfect opportunity to try a fun twist on a favorite summer drink instead of my standard hot tea.

Special thanks to Anthony William for this simple and tasty drink. It’s not only delicious, it’s gorgeous as well.

Hibiscus Lemonade

Hibiscus Lemonade

4 cups of water, divided

2 teaspoons dried hibiscus

1/2 cup freshly squeezed lemon juice

4 tablespoons raw organic honey

Bring 1 cup of water to a boil in a small saucepan. Remove from heat, add dried hibiscus and cover. Allow to steep for 10 – 15 minutes. Strain tea and chill in refrigerator.

In a small bowl combine remaining water, lemon juice and honey, whisking until honey has dissolved and a smooth lemonade has formed. Chill lemonade while hibiscus tea cools. Combine cold liquids to create hibiscus lemonade. Garnish with lemon slices.

*Hibiscus tea bags can be used in place of loose hibiscus. Substitute 1 tea bag for 1 teaspoon dried. Organic maple syrup can be substituted for raw organic honey.

Hibiscus Lemonade

Tart and Refreshing Lemonade

The hibiscus lemonade was deliciously tart and so refreshing! I don’t typically use any type of sweetener in my tea however the honey added just the right amount of sweetness without being overpowering.

I like sour flavors. The combination of hibiscus, with its cranberry-like tartness, and fresh lemon juice created the perfect cold drink.

As Anthony William prepares for the release of his newest book, Liver Rescue, he is sharing these wonderful, health boosting recipes. Hibiscus contains a unique compound that gives it a deep red color and rejuvenates the liver. Hibiscus cleanses mucus off cell membrane walls and improves the liver’s ability to function while supporting the organ’s personalized immune system. This herb cleanses and rejuvenates the gallbladder as well.

I’m looking forward to receiving Liver Rescue, due out next month, and more health improving recipes such as tangy Hibiscus Lemonade!

Hibiscus Lemonade

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Mangoes

After mangling the first fresh mango that I attempted to cut up, I primarily purchased frozen mixed fruit that included mango chunks. My morning fruit smoothies are easy to make using unsweetened frozen fruit. However, I’ve learned how to properly cut up this small, powerful fruit. Fresh mango, eaten alone or mixed with other fruits, can’t be beat.

Mangoes

What are Mangoes?

The mango is a tropical fruit with an outer fleshy part surrounding a seed, or pit. Mangoes, native to South Asia, are widely distributed throughout the world now, earning it the name “king of fruits”. In fact, mangoes are considered the most consumed fruit in the world.

There are many different kinds of mangoes. They range in color, shape, flavor, and seed size. While the skin color of mangoes can vary from green to red, yellow, or orange, the inner flesh of the mango is mostly a golden yellow, and it is notoriously difficult to separate from the pit. The fruit has a sweet and creamy taste.

Mangoes

Health Benefits of Mangoes

In Life Changing Foods Anthony William shares that the mango is a miraculous sleep aid. When consumed before bed, the phytochemicals in mangoes, combined with the fruit’s amino acids, fructose and glucose, travel to the brain and quickly restore depleted neurotransmitters. This allows for true rest during the night.

Mangoes are also beneficial for stress relief, viral protection and calming the central nervous system. Rich in beta-carotene, mangoes strengthen and support the skin and help to prevent skin cancers. They reverse hypoglycemia, prediabetes, and type 2 diabetes. Plus the fruit’s pulp soothes the stomach and intestinal tract.

Bringing more mangoes into the diet helps with these disorders: Alzheimer’s, dementia, Parkinson’s, epilepsy, Grave’s disease, ADHD, ulcers, stomach cancer, Hashimoto’s, glaucoma, Crohn’s disease, PTSD, urinary tract infections, depression, anxiety, adrenal fatigue, infertility, muscle cramps and pain, constipation, sluggish liver, high cholesterol and high blood pressure.

Mangoes

Mangoes

How to Cut Up a Mango

Follow these easy steps, to cut up a mango:

1) Stand the mango up and slice from top to bottom, avoiding the pit. Turn fruit and slice off the other side. You should have two halves and a central section containing the seed.

2) Score the mango halves, cutting through the flesh without cutting through the outer skin.

3) Remove the cubes of mango by scraping the cut sections with a spoon or by sliding a knife between the flesh and skin. I cut the strips into long sections and fillet off the flesh (see photo above).Cut the narrow strips from either side of the pit, slice through the flesh, and fillet off.

Use mangoes in smoothies, salsas and salads, eat alone or combined with other fruits. Frozen mango chunks, combined with frozen bananas, makes a great soft serve type dessert that is naturally sweet and oh so delicious.

Mangoes

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Two Raw Apple Treats

The 10th day of the Apple Challenge presents the perfect opportunity to offer not one, but two delicious treats. I’m grateful for the many recipes that author and teacher Anthony William offers. Both of these scrumptious and easy to prepare recipes are his.

Two Raw Apple Treats

Raw Applesauce

I prepared this simple dish a couple of nights ago, to include with a veggie bowl that included baked potatoes, steamed cauliflower and tomatoes fresh from the garden.

Raw Applesauce

4 apples, cored and diced

4 dates, pitted

2 stalks of celery, chopped

1/2 teaspoon cinnamon

Combine all ingredients in a blender and blend until a smooth, even applesauce forms. Serve immediately. Makes two servings. If there are leftovers, sprinkle fresh lemon juice over the applesauce and seal tightly. Store in refrigerator.

This recipe came together in minutes, and it was so good. I purposefully left my applesauce slightly chunky. And when I discovered I was out of dates, I substituted 1 tablespoon of organic maple syrup. The applesauce was the perfect accompaniment for the veggies.

Two Raw Apple Treats

Apple Pie Smoothie

I made these cold frosty smoothies after dinner, as a special treat.

Apple Pie Smoothie

2 red apples, cored and cut into chunks

1 1/2 – 2 frozen bananas, chunked

1 1/2 cups almond or coconut milk, unsweetened

1 tablespoon organic maple syrup OR 1 date

3/4 teaspoon cinnamon

1/4 teaspoon ground ginger

Pinch of nutmeg

Combine all ingredients in a blender. Blend until smooth. Add more almond milk or water, if needed. Serve immediately. Makes two servings.

Two Raw Apple Treats

What a treat this was! The blended drink was thick and very cold, and did indeed taste like apple pie. The smoothie could be served as a meal replacement for breakfast, lunch or dinner. Or, as I discovered, it makes an excellent after dinner treat.

I am loving the Apple Challenge and getting my three apples a day in a variety of ways. And I know my liver is benefiting, as is the rest of my body. Watch for more nutritious and fun recipes as the challenge continues!

Two Raw Apple Treats