Avocado Fruit Cup with Chia Yogurt Dressing

On average, fruits and vegetables have very high water content. But unlike water you may drink from the tap or bottle, fruits and vegetables also contain essential antioxidants, phytochemicals, and macro- and micronutrients.

Eat Your Water – Don’t Just Drink it.

Grapefruit, blueberries, pear, orange, mango, and strawberries, are all water-rich fruits (75% + when it comes to their water content). Greek yogurt also contains around 80 percent water, and chia seeds help the body soak in all of that water! Avocado adds some healthy fats to help you feel full, but feel free to omit if you prefer.

Serves: 6 (you can also eat all 6 servings yourself!)


  • 1 avocado
  • 1 grapefruit
  • 1 pear
  • 1 orange
  • 1 mango
  • 2 handfuls of blueberries
  • 4 handfuls of strawberries
  • ½ lemon, juice squeezed
  • ½ lime, juice squeezed
  • 1/4 cup Greek yogurt
  • 5 finally chopped mint leaves
  • 1/4 cup chia seeds


Wash, peel, core, remove seeds (if necessary) and cut into desired size pieced fruits. Add to a bowl.

To make the dressing, in a separate bowl whisk together Greek yogurt, lemon and lime juice, chopped mint and chia seeds. Pour over the fruits and mix just enough to combine. Serve chilled. Store covered in the refrigerator for up to two days.

Top Tip: The longer you leave the chia seeds, the more they soak up the water. This also provides an interesting texture to the dish and is well worth a try.

Doctor Murad

 Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. Read more about Dr. Murad.




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Pumpkin Pie Chia Pudding by Dr. Murad

I do promote a bit of indulgence over the holiday season in order to live a balanced life, but many us of don’t even realize the number of calories hidden in some of the dishes. If you are looking for a lighter dessert that captures all that holiday flavors, I would recommend this Pumpkin Pie Chia Pudding.

Below I have listed the health benefits of 3 of my favorite ingredients:

Chia seeds:

Often named a miracle seed, the vitamins, minerals and nutrients found in chia seeds are excellent for skin regeneration. With a little help from its omega-3 and omega-6 oils, this superfood works to build and repair tissue for more radiant skin. They are also considered a complete protein and wonderful for your digestive system


I always talk about Eating Your Water and pumpkin is no exception. Being composed of roughly 90% water, the seasonal favorite is a fantastic source of hydration for your body. Pumpkins are packed with vitamins and minerals (including vitamin C), helping to brighten the skin and boost collagen production.


With a high water concentration and an impressive combination of Vitamin C and powerful actives, pomegranates help to protect the body against free radical damage while boosting skin elasticity and hydrating at the cellular level. Pomegranate seeds are also an excellent digestive aid and full of anti-aging benefits for the skin.

Pumpkin Pie Chia Pudding Recipe

Makes 4 small servings


  • 6 teaspoons of chia seeds
  • 1 cup of fresh pumpkin puree (simply peel, chop, roast and blend to make the freshest pumpkin  I always make lots and use the rest for soup or this baked oatmeal recipe)
  • 1 1/2 cups unsweetened almond milk
  • 2 tablespoons pure maple syrup
  • 1 teaspoon vanilla
  • 1/2 to 1 teaspoon pumpkin pie spice
  • 6 tablespoons of pomegranate seeds
  • Zest of one orange, freshly grated


Combine the pumpkin, milk, syrup, vanilla, 2 teaspoons of chia seeds (this helps to set the mixture) and pumpkin spice in a blender until evenly mixed.
Using 4 small glasses, place one tablespoon of pomegranate seeds and 1 teaspoon of chia seeds at the bottom of each glass. Top with the pumpkin mix.
Set in the fridge for at least 2 hours, preferably overnight.
Top with grated orange and the remainder of the pomegranate seeds,.

Top Tip: Try adding 2 tablespoons of peanut butter to the mix for a creamy consistency and a wonderful nutty flavor.

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Asparagus Orange salad

Fruits and vegetables are your best sources of water, fiber, and a huge range of macro- and micro-nutrients, including phytochemicals that are nature’s most powerful antioxidants. These foods should make up the bulk of your diet. With the amazing produce spring brings, one of the best ways to enjoy it is in a fresh salad.

Asparagus Orange salad

  • 1 pound thin asparagus
  • 1-½ cups watercress
  • ½ small red onion, very thinly sliced
  • 1 orange cut into 12 segments
  • 1 tablespoon fresh orange juice
  • 1 teaspoon orange zest
  • 1 teaspoon stevia
  • 1 tablespoon red wine vinegar
  • 2 teaspoons sunflower seeds
  • 2 tablespoons extra virgin olive oil
  • Pepper to taste

Blanche the asparagus for 2 minutes in boiling water. Rinse under cool water to cool.
Place in a serving dish and combine with watercress, onion, and orange segments.
Combine the orange juice, stevia, red wine vinegar, and sunflower seeds in a small bowl, whisk in the oil, and drizzle dressing over salad. Season with freshly
ground black pepper.

Makes 4 servings

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