Fresh spinach recipes apples avocado

Fresh spinach recipes apples avocado combines our favourite salads; we call it healthy food, made fast; plus it contains a lot of kaempferol, a naturally occurring flavonoid with cancer prevention properties.

This page was last updated on 3rd July by Dr Barrie Lewis.

Remembering that a recipe is just a way of combining your best loved foods, to enhance one another, here I combine three of my top healthy favourites; fresh spinach for high magnesium; apples for lowering cholesterol, and avocado for the healthy fats.

Spinach, apple and avocado recipe.

Sometimes, too, you can use one food to disguise some quality of another healthy item that you don't care for. Some people for example find the avocado slimy. Certainly it's a slippery customer.

But if you want healthy nerves you certainly must have good fat coating them, and that means more fatty fish, olives and avocados; for the omega 3 and oleic acid. It's brain food too.

The avocado is a much maligned food. It used to be the one food absolutely and completely banned from one popular diet. Shocking, as the avocado is so healthy.

The oil in half an avo contains the same number of calories as a cola. The difference, like the olive, is it's healthy fat.

So, take your favourite salad, and add a bit of this and that. Never get hung up on a recipe; that's so boring and uncreative.

Here's a top chiropractic help tip; spinach is an absolutely vital salad in your diet. Why? Because it is the richest source of magnesium. And a magnesium deficiency is strongly associated with chronic arthritis.

Many drugs including blood pressure medication and the pill deplete magnesium in the body. Is it any wonder we have a western world that is hurting?

And of course apples are one of the superfoods for lower cholesterol.  With new research now showing that statins have some very nasty side effects like impotence and tingling in the lower legs, is it really such a hard choice? Statins or oats, chickpeas, apples and in fact all fruit and salad? Your choice. Then you can have your cholesterol and eat it!

  • Calories in avocado.

Fresh spinach recipes with apples and avocado


  • 20 young spinach leaves, preferably straight from the garden.
  • 1 apple
  • 1 avocado
Spinach is full of anti-oxidants.
  • Half a lemon, freshly squeezed
  • 3 tablespoons olive oil, extra virgin only
  • S&P, dash of allspice, if you have it
  • A chunk of your favourite cheese, perhaps Blue Cheese
  • And handful of freshly cracked pecan nuts, or whatever nuts you have in stock
  • A handful of sunflower, pumpkin, your favourite seeds

Go for it. Fresh spinach recipes apples avocado

  • Wash your spinach and slice out the central stem on a chopping board.
  • Loosely chop your baby spinach leaves and make a bed in your favourite salad bowl.
  • Whisk up the lemon juice, olive oil and condiments.
  • Remove the apple stalk, slice and spread over the spinach leaves.
  • Peel the avocado and slice into chunks. Dot the pieces over the spinach and apple.
  • Don't mix it, or it will look like a dog's breakfast.

Add other favorites; radishes for color, a shallot, very finely chopped parsley and a slither of finely chopped chili perhaps.

  • Sprinkle with the crumbled cheese, nuts and seeds.
  • Smother with the dressing.
  • Enjoy with a fresh, home kneaded and baked loaf if you have the time, or a bread machine is what I use. Three minutes of work, and five hours of patience is all you need.
  • Garnish, if you have broccoli in the garden, with some of the bright yellow flowers.
  • For a variation, mix a teaspoon of homemade pesto into the dressing. It's so easy to rustle up; make your own in five minutes. You will first have to purchase a packet of pine nuts. 

The best free weight loss programs always include salads and fruit with plenty of fibre.

Staggering as it may seem, the obese outnumber the famished globally. According to the Red Cross there are 1.5 billion people suffering the ravages of obesity, and only 0.9 billion who are starving.

Obesity not only cuts short your life by up to ten years, but it will also make you miserable. Pain and disablement, risk of stroke and heart attack. Miserable. The battle is won between the ears. Your ears. Free weight loss programs.

  • Pesto is so easy to make; sweet basil, pine nuts and a crumbly cheese.

Could this be you...

Free weight loss programs for a person with a very large buttock.

She's already miserable, and there's worse to come; a big start is to accept that foods like our fresh spinach recipes with apples or avocado should be regularly on the menu. I'll vouch for the fact that she eschews organic greens like spinach and eats apples only under duress; and avoids avocados because they are too fattening.

It's a tough call to accept, such is the power of brainwashing, but a researcher called Ancel Keys by distorting the figures convinced the world that cholesterol was the cause of cardiovascular disease, and the solution was to eat more carbohydrate and less fat.

But more carbohydrate, and particularly refined starches, is the cause of insulin resistance, making us obese by raising blood glucose, which in turn oxidises the cholesterol; then it's dangerous.

New, hot off the press

STOP PRESS: Stones in my Clog, my third Chiropractic book, written in the James Herriot genre, has just become available for the first time as an ebook for just $2.99. 

Cover of Stones in my Clog by Dr Bernard Preston.

Any successful, healthy weight loss program involves strictly limiting carbohydrate from the diet. Potato, white rice, pasta, bread, cakes, colas and sugar rich foods. Note that I list only those carbs with a high glycemic index; those that are instantly turned into sugar, requiring an outpouring of the fat storage hormone, insulin. The carb in an apple and a cookie are not the same. The one is required daily if you want to keep the doctor away, the other to be nibbled only on high and holy days.

Notice that our fresh spinach recipes with apples and avocado is

  • High in fibre; it will cure your constipation.
  • Moderately high in protein; avocado, nuts and cheese.
  • Rich in the healthy fats; avocado, nuts, olive oil.
  • Very low in simple carbohydrates.

We have a side dish of hummus on the table at every luncheon.

If you think you might still be hungry, a healthy scoop of hummus will fill the gap. It's number two in the cholesterol lowering foods, after oats, high in vegetable protein, and rich in anti cancer phytosterols; make our chickpea dip yourself in only four to five minutes. I make two of these 500ml tubs every week.

Hummus is so easy to make; why pay a fortune? 

Hummus doesn't keep; max three days. So, if you read the ingredients label on bought hummus you'll see it's loaded with preservatives; that's why your own home made hummus tastes so much nicer. I simply can't stomach the supermarket stuff. Ugh, chemicals.

Whilst authentic hummus is made with parsley, I often drop a young spinach leaf instead. Or a quarter of an apple. Avocado hummus is one of our favourites. Just different ways to enjoy healthy living foods.

  • Authentic hummus recipe.

Google appears to frown on too many links, so phrases in bold, like that above, need to be put into the Site Search function in the navigation bar on your left if you want more information.

This authentic hummus recipe is so easy to make.


Big pharma is getting quite excited about kaempferol; it has proven cancer prevention properties. They are planning on turning it into a drug so that they can make a shit load of money; instead of course we could just eat broccoli and apples on a regular basis. Because of its affinity for fat the avocado simply increases the absorption in the small intestine. It's no great trial to enjoy fresh spinach recipes apples avocado on a regular basis.

I was aghast recently when an oncologist declared that it's not IF you get cancer, but WHEN. As for me and my family we'll concentrate on kaempferol and cancer prevention; it has a lot of other benefits too, particularly for diabetics.


To find links to topics in bold use the site search function in the navigation bar on your left.

Starting a compost pile if you have your own garden, is the key to having healthy fresh spinach on your table. A one metre row is all you need for the average family. Two metres and you can be as healthy and strong as  Popeye.

The compost pile will absorbe all your grass cuttings, leaves, old plants, hydrangea cuttings... voila, in three months you'll have the most wonderful-smelling dark hummus to add to your garden. Odd as it may seem, hard work in the garden, such as starting a compost pile, will help and strengthen your back, but I do recommend doing these lower back exercises daily.

A wheelbarrow from our efforts at making a compost pile.

Swiss chard and spinach

Swiss chard and spinach are regularly muddled; both are highly nutritious and I recommend enjoying them both. Swiss chard food tends to by rather tougher so unless you eat the very young leaves it's perhaps best eaten lightly blanched; perhaps without the stems.

Spinach leaves are much tenderer, and are very nice in a raw green salad with an olive oil and lemon juice dressing, and of course with this apples and avocado recipe.


Why you might well ask is there a page on fresh spinach recipes with apples and avocado on a Chiropractic Help site. It's simple; you've no idea how often patients walk into our clinics with cancer, or have had CA.

The rule is, if you've had cancer and don't change your ways, IT WILL COME BACK. Breast and prostate cancer metastasise to the bones and that of the pancreas causes confusing midback pain.

Kaempferol, one of the active ingredients in our fresh spinach recipes apples avocado, is especially strong in prevention of these three cancers.

Your chiropractor doesn't just click your bones; he's interested in keeping you well; eat your greens!


  1. Chiropractic Help
  2. Healthy living tips
  3. Fresh spinach recipes with apples and avocado

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Interesting challenges of the day

1. Mr S is a 76 year old man with neck pain of some 9 months duration. Luckily, most of the discomfort is upper cervical which is only rarely arthritic; his lower cervical spine is a degenerative mess that I have left alone. After seven treatments his pain and stiffness is 50 percent better, and he is happy in the circumstances. He can sleep through the night now and that makes a huge difference.

2. Mr P is 32 year old man with very severe lower back pain radiating to the big toe which is 30 percent numb. He had an episode three weeks ago, took anti-inflammatories and was soon better as is typical of the medial disc herniation. But before it healed, after a trivia it came roaring back, much worse. The characteristic crossed sign was evident; sitting in a chair, straightening the right leg provoked severe left back pain and tingling in the leg. He is doing well.

3. Severe lower back pain is scary; just ask Mrs P. Just watching her get out of the car I she was in trouble; she had a slipped disc at L4 making her lean towards the opposite side; luckily she had no pain in the leg. Despite family pressure that this was far too severe for a chiropractor, she persevered. Within five days she was standing upright, and after two weeks almost pain-free. 

Despite a hectic job, she wisely took my advice and stayed home for what I call exercising bed rest.

4. Mr S has had lower back, groin and back of thigh and calf pain for fourth months.

He has a pincer deformity in the hip causing the stabs in the groin, and a degenerative facet causing the sciatica. Both are responding well to chiropractic and he is well pleased; sixty-five percent better after three treatments.

5. Mr T is a wise man; he has taken a warning TIA seriously and has lost 15 pounds, and has at least as much again to lose. A change to a low starch diet and half hour daily stroll has made the difference; but the walking is making his foot and back miserable. The expensive orthotic is hopeless; luckily his hips and back are fine, but he needs a simple heel lift; he has a short leg.

6. I too have had serious lower back issues, luckily fixed by my own chiropractor; so I too have to do my exercises, take care when lifting supers full of honey, gardening and using the chainsaw. Regaining the function of your spine is just as important as the pain.

7. My own granddaughter, only 7 is hypermobile giving her pelvic, knee and ankle issues. X-rays show a mildly dysplastic hip. Years ago we would have called it growing pains. She too regularly needs chiropractic care and luckily responds well. Increased range of motion is more difficult than too stiff in my opinion. Our care is for kids too.

8. This 65-year old lady is a serious gardener; every day she is bending, lifting and digging for 2 to 3 hours a day. It regularly catches her in the sacroiliac joint, so she has a treatment once a month that sorts it out. She does her lower back exercises faithfully.

9. This 88-year old lady is an inspiration; every day she is busy in the community. With a nasty scoliosis she manages very well with a chiropractic adjustment every six weeks and exercises faithfully done. 

10. Mr X is a 71-year old retired man who wants to continue with maintenance care every six to eight weeks; he had suffered from two years of lower back pain when he first came a few months ago. He has no discomfort now after 8 chiropractic treatments, but is aware that danger lurks.

11. Mrs C has been having severe headaches, and taking a lot of analgesics. It is a non-complicated upper cervical facet syndrome, and she is doing well.

12. Mr D is a 38-year old year man with chronic shoulder pain after a rotator cuff tear playing cricket. It responded well to treatment, but he knows he must do his exercises every day; for two years he could not sleep on that shoulder.

13. Mr D, a 71-year old man, has a severe ache in the shoulder and midback since working above his head. Trapped nerve tests are negative but he has advanced degenerative joints of Luschka; after just two treatments he is 50 percent better. Can we reach 90?

And so the day goes; chiropractors should not be treating the elderly most medical sites state but that is so much bunkum.

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Interesting questions from visitors

CLS writes:

Greetings, Dr B.

You helped me quite some time back with a soothing and professional response which turned out to be exactly correct. I now consult a local chiropractor. You write a superb newsletter, too.

Your own unresolved problem. Pose a question

Knowing that up to 70 percent of the time the correct diagnosis is made with no examination, no special tests, no xrays, but just from the history, there is a fair chance I can add some insight to your unresolved problem. But at least 30% of the time, I may be quite wrong. Give plenty of detail if you want a sensible reply.

You visited this chiropractic help site no doubt because you have a problem that is not resolving and want to know more about what a DC does.

The quickest and most interesting way is to read one of my eBooks of anecdotes. Described by a reader as gems, both funny and healthful from the life and work of a chiropractor, you will love them. Priced right at $2.99, though Kindle fiddles the amount without telling me.