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Healthiest Meals on Earth
by Jonny Bowden
Cholesterol, cancer, and diabetes defense—all in one bowl
Prep Time: 5 to 10 minutes
Cook Time: None
Yield: 4 servings


• 4 cups (120 g) baby spinach, well washed and dried
• 1 cup (235 ml) water
• 2 to 3 cloves roasted garlic or 1 clove raw garlic
• 1-2 teaspoons (2.5-5 ml) lemon juice, freshly squeezed
• Pinch salt
• 1 ripe avocado, cut in half and pitted
• 2 tablespoons (18 g) crushed dry-roasted hazelnuts, crushed raw hazelnuts, or lightly toasted pine nuts

In a blender, place the spinach, water, garlic, lemon juice, and salt. Pack the spinach leaves down and then blend until smooth, scraping down the sides as necessary.

Spoon the avocado out of its skin and into the blender and process again until smooth. Taste and add additional salt, garlic, or lemon juice if necessary. Divide into 4 equal portions and garnish with the nuts.

Notes from the Kitchen
• If you want to avoid cooked ingredients, omit the garlic or use raw garlic instead and use raw hazelnuts instead of dry- roasted.

• Raw soups are very easy to make and packed with fiber and nutrients. Always use enough liquid to get the vegetable fibers to puree properly, and use avocado as a creamy base to get the proper consistency. Add the avocado last so as not to overblend. Use more or less liquid for thicker or thinner soups. You can serve raw soups at room temperature or chill them in the fridge.

Try these recipe variations: Add a dollop of plain yogurt to each bowl in place of the nuts or omit the garlic and blend in small peeled apple for a sweeter flavor.


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