Protein Bars Might Be Unhealthier Than You Think

When you’re headed out the door in a rush, a protein bar often seems like the best option to alleviate any hunger. However, you might be surprised to find that many protein bars aren’t as healthy as you thought they were. Rather, they’re laden with sugar and other unhealthy ingredients, which makes eating them almost equivalent to consuming a candy bar.

The average consumer may suspect protein bars to be a health food because of the way they’re marketed. “When we see the word ‘protein’ and know that protein is good for us, and therefore may assume that protein bars are a healthy snack option” not always the case.

So how can you tell if your favorite protein bar is good for you? Here are three important things I’m going to share with you, so here is what to look for.

Consider sugar content and artificial sweeteners
First, look at how much sugar the bar actually contains. Many bars contain over 20 grams of sugar, which is five teaspoons or sugar cubes in one bar alone. If the bar appears low in sugar, check the ingredient list for artificial sweeteners or sugar alcohols. Many bars that are low in sugar are high in artificial sweeteners, which research shows may negatively affect our gut microbiome and glucose tolerance. If the bar is high in sugar alcohols, you may experience digestive upset like excess gas, bloating, or diarrhea.

Check the ingredient list
Don’t get tricked by health claims on the front of the package. The best thing someone can do is flip the package over and look closely at the nutrition facts label and ingredients list. I always encourage people to choose bars with whole food ingredients and a relatively short ingredient list. Avoid bars with highly refined and inflammatory oils, protein isolates, sugar alcohols (erythritol, sorbitol, xylitol), artificial sweeteners (sucralose), or too many words you can’t pronounce. Pay attention to what you are putting into your body.

Ask where the protein is coming from
The amount of protein you’re getting in your bar is important, but where it’s sourced from matters as well. Avoid poor quality and over-processed proteins like soy protein isolate. Instead, look for whole-food ingredients. Healthy sources of unprocessed protein include plant proteins and high-quality whey. In terms of quantity, you’ll want your bar to contain at least 10 grams of protein.

XX, ByJenniferlynn


Celebrate National Avocado Day With 10 Tasty Recipes

It’s National Avocado Day, and there’s no better way to celebrate than with an avocado-based feast for all to enjoy. While classic treats like avo-toast and guacamole are a must, I’ve got some unique recipes that present the avocado in nontraditional ways.

Check out the 10 easy and delicious dishes below to prepare for your avocado fiesta.

Cacao Avocado Pudding


  • 2 ripe avocados, pitted and the flesh scooped out
  • ⅓ cup coconut milk
  • ¼ cup maple syrup
  • Small handful spinach
  • 3 Tbsp raw cacao powder
  • 2 dates (chopped and pits removed)
  • 1 tsp vanilla extract
  • ⅛ tsp cinnamon
  • Pinch nutmeg
  • Pinch sea salt
  • 1 ½ Tbsp chia seeds
  • Optional: 1 tsp of calming Reishi or Ashwagandha powder
  • Toppings: chopped pistachios, cacao nibs, a little square of your favourite chocolate bar, extra salt or cinnamon


  1. Place all the ingredients into a food processor, except for the chia seeds, and blend until everything is fully combined.
  2. Once combined, slowly pour the chia seeds into the food processor and pulse until they are mixed into the pudding.
  3. Scoop the mixture into a bowl and let it set in the fridge for 30 minutes.
  4. Once it has set, scoop mixture into 2 serving bowls and top with crushed pistachios, cacao nibs, cinnamon, sea salt and a square of your favourite cacao chocolate.
  5. This will keep in the fridge for up to two days.


  • 1 large avocado, medium ripening, scooped and sliced
  • 2 whole eggs, beaten
  • 1 cup of all purpose flour
  • 1 tbsp lemon pepper
  • 1 cup of canola oil
  • ½ sleeve of Premium saltine crackers, crumbled
  • salt, to taste
  • Dipping sauce (I used Remoulade)


  1. Start by running your knife around the avocado. Separate one half from the other, then whack the pit with your knife, give it a twist, and remove the pit.
  2. Run a small spoon between the skin and the avocado, and get each half of the avocado placed onto a cutting board.
  3. Slice each half in half. Then those in half. If they are thicker and you have big slices, then try slicing them in half again, lengthwise. Think french fries, only with avocado.
  4. Place the oil into a medium sized skillet, and let this come up to a medium heat, just enough time to begin preparing the fries.
  5. Now it’s time for the dredge.
  6. Season the flour with the lemon pepper and mix that around.
  7. Smash the saltine crackers in a sealable plastic bag. Dump those onto a plate.
  8. Take an avocado fry and toss in the flour, then move that into the egg mixture, and then place onto the crumbled crackers. Give a little shake.
  9. Gently place the avocado fries into the hot oil, and cook for a couple of minutes on each side until they are golden brown. These will not take long. Once golden, remove, and place them onto a plate lined with paper towel. Season immediately with a pinch or two of salt.
  10. Plate and serve with your favorite dipping sauce.
Avocado Margarita
  • 6 oz Ready made frozen margarita
  • 1 oz Freshly squeezed lime juice
  • 1/2 Medium avocado, scooped in small pieces
  • 1 oz sweet and sour


Blend for 10 seconds. Rim the glass with chile lime salt for a zesty kick.

Avocado Summer Rolls


  • Sauce
  • ¼ cup hoisin sauce
  • ¼ cup smooth natural peanut butter
  • 2 tablespoons water 
  • 2 teaspoons reduced-sodium tamari
  • 2 teaspoons rice vinegar
  • 1 teaspoon chili-garlic sauce
  • ½ teaspoon toasted sesame oil
  • Summer Rolls
  • 12 rice paper wrappers
  • 3 ounces thin rice noodles, prepared according        to package directions
  • 2 Persian (mini) cucumbers, thinly sliced
  • 1 small watermelon radish, thinly sliced
  • 1 medium ripe mango, thinly sliced
  • 2 scallions, thinly sliced
  • 1½ cups fresh mint leaves
  • 1½ cups fresh basil leaves
  • 2 medium ripe avocados, halved and sliced into 12 pieces each
  • 4 large leaves butter lettuce, torn into 3 pieces each


  • To prepare sauce: Whisk hoisin, peanut butter, water, tamari, vinegar, chili-garlic sauce and oil in a small bowl. Set aside.To prepare rolls: Soak one wrapper at a time in a shallow dish of very hot water until softened, about 10 seconds. Lift out, let excess water drip off and lay the wrappers on a clean, dry cutting board.Layer 2 tablespoons rice noodles, a few slices each cucumber, radish and mango, 1 teaspoon scallions, 2 tablespoons each mint and basil, 2 avocado slices and 1 piece of lettuce on the bottom third of the wrapper. Fold the wrapper over the filling and roll into a tight cylinder, folding in the sides as you go. Repeat with the remaining wrappers and fillings. Serve with the sauce.
Avocado Mac & Cheese



  • 3/4 lb. pasta


  • 2 large avocados, peeled and pitted
  • 1 cup fresh cilantro, plus extra for garnish (optional)
  • 1 clove garlic
  • 2 Tbsp. lime juice
  • salt and pepper to taste


  • 2 Tbsp. butter
  • 3 Tbsp. flour
  • 1.5 cups milk
  • 1.5 cups shredded white cheddar cheese
  • salt and pepper to taste



  1. Cook pasta according to recipe or package directions until al dente (I always cook pasta in very salty water – it brings out the flavor of the pasta).


  1. Combine all avocado sauce ingredients in a food processor or blender.
  2. Pulse to break up the ingredients, then use a spatula to scrape down the sides of the bowl and pulse again until you have a thick, creamy sauce. Set aside.


  1. In a large saucepan, melt butter over medium-high heat.
  2. Whisk flour into the butter to form a roux and cook for 1 minute.
  3. Whisk milk into roux a little at a time until you’ve worked out all the lumps. Bring sauce to a simmer and cook, stirring frequently, until mixture has thickened, about 6-8 minutes.
  4. Whisk avocado sauce into milk mixture. Cook for another 2-3 minutes, until sauce has thickened again.
  5. Remove sauce from heat. Stir in white cheddar cheese, salt, and pepper. Mix until cheese has melted.
  6. Add pasta to sauce and toss until pasta is evenly coated.
  7. Top mac and cheese with fresh cilantro (optional) and serve immediately.
Avocado Basil Pesto


  • 3 cups fresh basil loosely packed
  • 2 avocados (2 cups)
  • 2 tablespoons lemon juice
  • 1 clove garlic minced
  • 2 teaspoons olive oil
  • 2 tablespoons pine nuts
  • 2 tablespoons nutritional yeast
  • Salt to taste


  • Put all ingredients in a food processor and mix until smooth.
Keto Avocado Pops


  • 2 large ripe avocados, or 3 small/medium sized
  • 14 oz canned coconut milk, full-fat, well shaken
  • 3 Tablespoon honey, or agave syrup

Chocolate Topping:

  • 8 oz 70% dark chocolate, chopped
  • 1/2 cup coconut oil
  • 1/3 cup candied pecans, chopped, optional


  1. In a blender or food processor, puree avocado meat, coconut milk, and honey. Taste mixture. If it is not sweet enough to your liking, add additional honey as needed.

  2. Pour mixture into popsicle molds until almost full. Place a layer of foil over the popsicle mold, followed by the popsicle mold over. Insert wooden sticks into the mold.

  3. Place filled molds in the freezer for at least 3 hours, or until the popsicles are solid.

  4. Chocolate Topping: Over a double boiler (bain-marie), melt together chopped chocolate and coconut oil until smooth.

  5. Unmold frozen popsicles. Dip coconut avocado popsicles in melted chocolate. Immediately sprinkle chopped pecans. If desired, drizzle additional melted chocolate over popsicles. Enjoy immediately, or store in the freezer until ready to serve.
Avocado Banana Bread


  •  1/2 of a medium ripe avocado cubed
  •  1 large egg
  •  1 tsp vanilla extract
  •  2 large ripe bananas sliced
  •  1 cup all purpose flour
  •  1/4 cup unsweetened cocoa powder make sure to use regular and not dutch processed
  •  3/4 cup granulated white sugar
  •  1 tsp baking soda
  •  1 tsp cinnamon
  •  1/3 cup mini chocolate chips


  • Preheat oven to 350°F. Grease the interior of a 9 x 5 inch loaf pan.
  • In a blender or food processor, add avocado, egg, vanilla and bananas. Blend until smooth.
  • Add in flour, cocoa powder, sugar, baking soda and cinnamon. Blend or pulse until batter is smooth. This should only take a few seconds. You may need to use a spatula to scrape the sides or the bottom to make sure all the flour gets mixed with the batter.

  • Pour batter into greased loaf pan. Sprinkle surface evenly with chocolate chips so that it covers most of the surface. Bake for about 50 minutes. The top of the loaf should bounce back if pressure is applied and a toothpick inserted should come out clean (except for any melted chocolate that might get on it). Allow bread to cool slightly before slicing and serving.
Chickpea Salad Stuffed Avocado


  • 2 ripe avocados, halved and pit removed
  • 14 ounce can chickpeas, drained and rinsed
  • 1/4 cup each fresh dill, parsley and chives
  • 3 scallions, cut in 1 inch pieces
  • 1 clove garlic
  • 1/2 lemon, zest and juice
  • 1/2 teaspoon ground mustard
  • 2 tablespoons ranch dressing
  • 1 tablespoon mayonnaise
  • Salt and pepper, to taste


  1. Prepare the avocados by scooping out approximately half the flesh from the center and placing it in a small bowl. Set aside
  2. Add the scooped out avocado, herbs, scallions, garlic and lemon zest to a food processor and pulse until everything has been small diced. Add in the chickpeas and ground mustard. Pulse a few more times until the chickpeas are incorporated and small diced but stop before the chickpeas become a hummus texture

  3. Transfer the mixture to a large bowl. Stir in the lemon juice, ranch dressing, mayonnaise, 1/4 teaspoon of salt and pepper. Taste and add more salt/pepper to taste
  4. Scoop the salad into the avocado halves and enjoy immediately
Spaghetti With Spinach-Avocado Sauce


  • 8 ounces uncooked whole-grain spaghetti
  • 1 cup baby spinach leaves
  • 1/4 cup rinsed and drained unsalted cannellini beans
  • 1/4 cup fresh basil leaves
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons grated lemon rind
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon kosher salt
  • 2 garlic cloves
  • 1 ripe peeled avocado
  • 1/4 cup chopped tomato
  • 2 tablespoons sliced almonds, toasted


Step 1

Prepare pasta according to package directions, omitting salt and fat. Reserve 1/2 cup cooking liquid. Drain pasta.

Step 2

Combine reserved 1/2 cup cooking liquid, spinach, and next 8 ingredients (through avocado) in a food processor; process until smooth. Combine pasta and spinach mixture; toss to coat. Sprinkle with tomato and almonds.

What You Should Actually Eat Before and After a Workout

We’re a few months into the year, and it’s time to kick those New Year’s resolutions up a notch (or you know, restart it). They say abs are made in the kitchen, but what does that actually mean?

Whether you’re working out to slim, bulk, tone, or just stay healthy, I’m sharing my best tips on what to eat both before and after your workouts.

What does the body need before a workout?
As expected, needs tend to vary based on the type, time, and intensity of a workout. I will explain that timing is everything in pre-workout eating choices. Two to four hours before, I encourage eating a small meal that won’t weigh too heavy on the stomach or throw off your digestion. If you’re pressed for time and only have 30 to 60 minutes before your workout, I will say, “look for snacks that contain carbohydrates and have less than four grams of fat, 10 grams of protein, and five grams of fiber.”

Also, overnight oats, smoothies heavy in fruit, and chia pudding can be great starters before a workout. Foods closer to the workout, “Things like a banana, white mini bagel, one ounce of pretzels, fruit leather (dried fruit), eight ounces of a sports drink, a jam sandwich on white bread, or sports gummies work great.” Rule of thumb: complex carbs early and simpler carbs when you’re in a pinch.

What does the body need after a workout?
To repair the body after putting in work, protein and carbohydrates are both crucial, remember, “post-workout snacks are meant to replenish your body and initiate muscle growth, and therefore should be eaten within one to two hours after the completion of a workout.” Though sweating can stir up some serious munchies, I encourage keeping portion sizes in control and, of course, drinking lots of water.

Post-workout snack ideas
Time is of the essence when that post-gym hunger hits. For quick and effective snacks, I recommend apples with nut butter or whole-grain crackers with hummus to hit a solid macro ratio. If you have a bit more time, I recommend a protein smoothie. Some recipes consists of “eight to 10 ounces of liquid of your choice, 15 to 20 grams of your favorite protein powder, one tablespoon of nut butter, and a pinch of cinnamon.”

“A grain bowl made with quinoa, veggies, and chicken is a great option. You can also try two street tacos with black beans, veggies, and cheese paired with a piece of fruit and some chocolate milk.” I also think that adding chocolate milk can help replenish electrolytes, carbs, and protein after a workout.

As always, consult your doctor or nutritionist before trying supplements or switching up your diet.



Today’s video is about yummy sweet treat’s to try & enjoy. To create new dishes and try them. Some of them can be challenging in creative. I hope you like this video up some of them that I have created if you do have any questions to a particular treat that I created drop the question down below and I’ll be glad to answer it for you. XOXOXO


Today’s video is about is that I have created at home so are healthy and not so healthy, but very yummy dishes to try. If there’s any particular dish that you have questions on please drop the question down below I don’t be glad to answer that for you.

Christmas Dinner 2019 & Recipes / ByJenniferlynn

Today’s Video is on prepping for Christmas Dinner 2018 I prepared a ham dinner, with veggies and side, with desserts. All the recipes of mine are at the end of the video. It is a simply dinner just for small group of family. Very tasty and enjoyable. If you do try some of the recipes please let me know down below how you liked them. Let me know how you prepared your Christmas dinner, I would love new ideas.

The Vitaminwater Scam

I’ve long held that most bottled water is a scam either because it’s simply way overpriced or because it’s falsely and/or misleadingly advertised as being good for you thanks to some added ingredient gimmick its marketers came up with. In fact, I previously wrote Water: A scambuster report, which deals with the issues of cost, the amount of water you need to drink each day, and safety (as in which is safer, tap or bottled water?). So it came as no surprise to me, and with a resounding “here, here” when I learned that the Center for Science in the Public Interest  (CSPI) had sued the Coca-Cola company for “deceptive and unsubstantiated claims” on its vitaminwater line of beverages.  The vitaminwater products are made by a company Coke owns called “glacéau,” which, according to the Coca Cola website is never capitalized, even at the beginning of a sentence (and neither is vitaminwater, which is also written as one word – marketing, go figure).
Needless to say, the folks at Coke had some choice words of their own about the CSPI lawsuit: “This is a ridiculous and ludicrous lawsuit. glacéau vitaminwater is a great tasting, hydrating beverage with essential vitamins and water, with labels showing calorie content.” Even their response is misleading. Try to think of a beverage that isn’t “hydrating.” And while the products do contain “essential vitamins,” the implication is that they contain most, if not all of them, which is far from true. Each of the various vitaminwater flavors contains some percentage of some mixture of some vitamins, minerals, antioxidants, and/or other ingredients. You’d have to study each label individually to figure out what’s what, which is essentially what this entire lawsuit is about.
The CSPI says that “Coke markets VitaminWater [sic] as a healthful alternative to soda by labeling its several flavors with such health buzz words as “defense,” “rescue,” “energy,” and “endurance.” The company makes a wide range of dramatic claims, including that its drinks variously reduce the risk of chronic disease, reduce the risk of eye disease, promote healthy joints, and support optimal immune function. While it is true that vitamins do play various roles in the human body, the statements on VitaminWater [sic] labels go far beyond even the loose, so-called “structure/function claims” allowed by the Food and Drug Administration and cross the line into outright fraud, according to CSPI.”
In other words, the CSPI is attacking the marketing hype on the products’ bottles and website, the words that most consumers will see and read first (if not only). Coke, in its defense, says that “Consumers can readily see the nutrition facts panels on every bottle of glacéau vitaminwater, which show what’s in our product and what’s not.” In other words the fine print, so to speak – it’s not really that small, but how many people carefully and fully read the nutrition facts panels on the back compared to all those who read the promotional claims on the front?
What CSPI wants you to know is that vitaminwater contains a lot of sugar, precious little real fruit juice and a hodge-podge of vitamins, minerals and antioxidants that you’d be better off consuming either through your normal diet or by taking a comprehensive daily multivitamin product. “My advice to consumers is to get your vitamins from real food,” said CSPI executive director Michael F. Jacobson. “If you have reason to believe you have a shortcoming of one vitamin or another, perhaps take an inexpensive supplement. But don’t seek out your vitamins in sugary soft drinks like Coke’s VitaminWater [sic].”
Speaking of sugar, you might be interested to know that each eight ounce serving of vitaminwater contains 13 grams of sugar and provides 50 calories. Moreover, since each bottle is 20 ounces, that’s more like 32.5 grams of sugar and 125 calories. For comparison, eight ounces of classic Coke contain 27 grams of sugar, which provide 97 calories, so ounce for ounce vitaminwater’s about half as sugary as classic Coke. And according to CSPI nutritionists, “the 33 grams of sugar in each bottle of VitaminWater [sic] do more to promote obesity, diabetes, and other health problems than the vitamins in the drinks do to perform the advertised benefits listed on the bottles.”
Another thing the CSPI wants you to know is that even though vitaminwater products look for all the world as though they are juice drinks, “VitaminWater [sic] contains between zero and one percent juice, despite the full names of the drinks, which include “endurance peach mango” and “focus kiwi strawberry,” and “xxx blueberry pomegranate acai,” among others. A press release for the “xxx” drink claims its antioxidants makes the drinker “last longer” in some unspecified way; in any event, it has no blueberry, pomegranate, or acai juice, nor do the others have any cranberry, grapefruit, dragon fruit, peach, mango, kiwi, or strawberry juice.”
Since Coke can’t deny that its vitaminwater products contain a lot of sugar, no juice and an incomplete smattering of vitamins, minerals and antioxidants, they came up with this brilliant counterargument: “Filing a lawsuit is an opportunistic PR stunt. This is not about protecting the public interest. This is about grandstanding at a time when CSPI is receiving very little attention. There is no surprise that one week before the inauguration of the U.S. President, with the flurry of activity in Washington, D.C., that CSPI has chosen today to try to bring attention to themselves.” Huh? The CSPI is calling attention to itself in the midst of the activity surrounding the presidential inauguration? And that’s no surprise to Coca-Cola? No wonder they believe that vitaminwater is good for you: “Put simply, glacéau vitaminwater is a great complement to our often less-than-perfect diet with each of the different glacéau vitaminwater varieties providing a convenient, great-tasting way to get more of some of the vitamins and hydration we all need each day.”
Here’s another way to get “more of some of the vitamins and hydration we all need each day,” eat a balanced diet and take a complete multivitamin and mineral tablet and wash it down with a glass of tap water. If you buy generic multivitamins in large containers each tablet only costs you a few pennies and provides far more than any bottle of vitaminwater. You’ll save at least a dollar on the vitamins and the free glass of water will save you 125 calories for every bottle of vitaminwater you leave on the shelf. The choice is yours.

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What’s REALLY Inside McDonald’s French Fries?

Of course, you want fries with that. Does the server behind the register even need to ask?


Let’s face it, no meal at McDonald’s is complete without an order of its delicious fries.
And to think, the world-famous french fries were added to the menu only as an afterthought. They replaced plain old potato chips in 1949, nine years after the first-ever McDonald’s opened its doors for business in California.
THE SUSPECT: McDonald’s French Fries Large (5.4 oz) (from the USA)
THE DETECTIVE: Dr. Christopher Ochner (a research associate at New York Obesity Nutrition Research Center at St. Luke’s-Roosevelt Hospital Center) is very familiar with the McDonald’s menu. A few years ago, Ochner — who holds a doctorate of clinical psychology — conducted his own “Super Size Me”-type diet experiment: Every day for two months he ate one meal at the fast food restaurant as part of a study.
NUTRITION LABEL: 500 calories, 25 grams fat, 63 grams carbs, 350 milligrams sodium, 6 grams fiber, 6 grams protein
LISTED INGREDIENTS: Potatoes, vegetable oil (canola oil, hydrogenated soybean oil, natural beef flavor [wheat and milk derivatives]*, citric acid [preservative]), dextrose, sodium acid pyrophosphate (to maintain color) and salt.
Prepared in Vegetable Oil (Canola Oil, Corn Oil, Soybean Oil, Hydrogenated Soybean Oil) with TBHQ and Citric Acid to preserve freshness of the oil and Dimethylpolysiloxane to reduce oil splatter when cooking.
*Natural beef flavor contains hydrolyzed wheat and hydrolyzed milk as starting ingredients.
Head’s up, vegetarians and vegans: There’s natural beef flavor in those fries!
And here’s why:
Some 50 years ago, McDonald’s cooked its fries in beef fat. When it switched over to a vegetable oil blend, it didn’t want the fries to lose their famous flavor, so they opted to add natural beef flavor to the blend. Hydrolyzed wheat and hydrolyzed milk are used as starting ingredients of the flavoring.
So, shockingly enough, these fries are not vegetarian, nor vegan!
In 2002, McDonald’s paid $10 million to members of vegetarian groups including Hindus and Sikhs who had sued the chain for failing to disclose that beef tallow was included among the ingredients of the seemingly-vegetarian french fries. (The link to the New York Times article is linked below in the Resources section at the bottom of this article.)
  • Vegetable Oil (Blend): To make french fries, you have to deep-fry some potatoes, an otherwise healthy carbohydrate, in something fatty and greasy.

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Avocado Toast With Beet Hummus


Heart-shaped avocado slices and a gorgeous red hummus make this the perfect snack to show yourself some love. What’s more, the chickpeas used to make this colorful toast are a great source of vegetable-based protein.



  •  2 serving Raw Red Beet (small)
  •  1 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids
  •  2 tbsp Tahini Sauce
  •  1 oz lemon juice
  •  1 tsp Sea Salt
  •  6 slice Ezekiel
  •  3 serving Large Whole Avocado


1Preheat oven to 375 degrees Fahrenheit.

2Cut the stem off the beet and peel the outer skin with peeler. Wash and dry it with paper towel.
3Place it in foil pouch and fold foil closed.

4Bake the beet for 35-40 minutes or until softened.

5Place the chickpeas in a food processor and process until a stiff paste forms, stopping every few seconds to scrape down the sides of the processor. With the food processor still running, add cooked beets, tahini, juice from half a lemon, and salt. Once that has been incorporated, add ice water if texture is too stiff and process until smooth.
6Cut three avocados in half and remove skin and pit. Next, thinly slice each avocado half lengthwise and gently fan out the slices. Shape the avocado fans into hearts.
7Spread each piece of toast with beet hummus and half of a sliced avocado.


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