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VALENTINE RECIPES

CLICK HERE FOR "HEALTH BENEFITS - DARK CHOCOLATE"

CHOCOLATE AVOCADO MOUSSE PARFAITS

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This month's Valentine's Day recipe features dark chocolate avocado mousse parfaits.  The avocado contains healthy Omega-3 fatty acids, and makes our mousse silky and creamy.  Dark chocolate contains heart-healthy antioxidants.  It is sweetened only with dates, another great source of disease-fighting antioxidants.  We have chosen strawberries, oranges, and kiwi for good reason:  iron absorption.  Dark chocolate is a good source of dietary iron (non-heme iron), but the body can only absorb non-heme iron if iron-rich foods (like chocolate) are eaten with foods containing Vitamin C.  Strawberry, oranges, and kiwi are particularly rich sources of Vitamin C- so they allow the body to absorb the iron in the chocolate mousse!  Iron deficiency is a particular concern during teenage years.  For a savory recipe with iron-rich foods and Vitamin C, see our April 2012 recipe for Spinach Pesto Pepper Tarts.

Chocolate Avocado Mousse Parfaits
Serves 3-4

Ingredients
12 oz dark (70% or above)* chocolate 
2 oz avocado (about ½ an avocado) (make sure it is ripe, but not over-ripe)
3 dates stoned (or ½ cup chopped dates)
4-6 oz unsweetened almond or rice milk*
2 tsp vanilla bean paste
Strawberries, Oranges, Kiwi (sliced thin)

Instructions: 
1. Heat the chocolate with the milk, dates, and avocado (on low) until melted.
2. When ingredients are melted, place in a blender or small food processor.
3. While blending, add the vanilla and blend until smooth.
4. To make parfaits, alternate layers between chocolate mousse and fruit.

*The health benefits of eating chocolate are only if you eat chocolate with 70% cocoa.  Because children's taste buds are sensitive to "bitter" tastes, you may need to start with 60% cocoa, and a greater amount of almond milk, and after 10 or more times, increase percentage of cocoa and reduce amt. of almond milk down to 4 oz.

©2013 Kids Heart Felt Health Inc.

LOVE POTION #9

(Let those special people in your life know you love them by serving them this smoothie with 9 heart-healthy ingredients!)

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LOVE POTION #9


Ingredients: 

¼ cup Cucumbers
2-3 Tablespoons grated Beets
2/3 cup Spinach
1 cup Frozen Pineapple, Mangoes, Strawberries (this combo is sold in single packages)
½ Banana
2 cups Almond Milk
1 tsp. ground Flaxseed


Instructions: 

1. Peel cucumbers, slice lengthen-wise, and spoon out seeds.  Slice into small pieces and put into 1 cup measuring cup.
2. Peel Beets and use box grater to grate, and place in measuring cup with cucumbers (along with any extracted juice).
3. Roll up Spinach and slice thin.  Add to measuring cup.
4. Put cucumbers, beets, and spinach into a blender and add Almond Milk.  Blend.
5. Add Frozen Pineapple, Mangoes, Strawberries and Blend.
6. Add Banana and Flaxseed and Blend until smooth.