Best Fruits To Eat

Best Fruits To Eat

Are you looking for the best fruits to eat? With so many fruits available, Betsy has narrowed it down to four fruits to focus on. Betsy calls them Super Fruits because they are  Super  For You! You will look at fruits in a whole new way when you learn these additional nutritional benefits. Fruits are not only sweet and delicious, but also optimize the nutrients in your diet if you know the best and most nutritious ones to eat. Take a look at what dietitians have to say about the most nutritious fruits and what they can do for you!

Berries are the BEST fruits to eat!

Berries Are The Best Fruits To Eat including strawberries, blueberries, and blackberriesYes, blueberries, strawberries, blackberries and raspberries have been known to be healthy fruits, but did you know that Goji Berry is known to be nature’s most nutritionally complete food? Known as the “red diamond,” these little berries sparkle with nutrients and one of the few fruits to contain 18 different amino acids, including 8 of the 9 essential food-based amino acids that our body can’t produce on its own. Not only that, it is the “celebrity” of vitamin C content. We give it a Golden Globe because it has 500 times the amount of vitamin C content per weight of oranges, ranking it the highest source of vitamin C in the fruit category

It is also a stellar source of vitamin B1, B2, B6, and vitamin E. Vitamins are not the only category we nominate for a gold star, these red diamonds also shine in the mineral category too!  They contain 21 trace minerals, including zinc, iron, copper, calcium, germanium, selenium, and phosphorus. Because of its rich red hue, these bright-colored berries happen to be the richest source of carotenoids of all known foods and plants on earth. GO-GO-Goji!

Great ways to eat goji berries: Sprinkle on a salad, mix with nuts to make a trail mix, add to homemade granola bars, make “red” ants-on-a-log for kids using with Betsy’s Best Gourmet Peanut Butter, place atop an açaí bowl, or mix into oatmeal.

Pucker Up with Lemon!

Lemon anyone? Zest it, squeeze it, juice it or eat it! This tart fruit has a lot of functional health benefits. Known for a highLemons Are One Of The Best Fruits To Eat vitamin C content, it is not only great for your immune system but also for your gut health, heart health, weight control and more! Help your heart and watch your waist with the fiber in the rind of lemons by adding lemon zest to your foods. This pectin (soluble fiber) helps to keep you full and eliminate bad cholesterol from the body. Lemons are definitely one of the best fruits to eat!

The tart flavor comes from the citric acid in the fruit, and although tart on the tongue, lemons fight hard against kidney stones. It does that by increasing urine volume and urine pH, creating a perfect environment to prevent kidney stone formation. This means that marinating lemons in your water is doing your kidneys good!

Did you know that lemons can also prevent anemia? Although they contain very little iron—which is used in blood cell production—it helps our bodies to absorb iron in the gut, so creating a marinade for your meats with a little lemon juice will help you pump up your blood by supporting iron absorption!

Great ways to eat it: make a spa water with lemon, mint and cucumber, zest lemon rind over a salad, meats or fish, or add it to baked goods. Use the juice of the lemon in salad dressings or marinades, or freeze lemons and water in an ice cube tray for beautiful ice that melts into a vitamin C-rich refresher! Try this delicious Lemon Pie Smoothie Recipe using Betsy’s Best Gourmet Nut and Seed Butters.

The Green Avocado Machine!

Avocados Are One Of The Best Fruits To Eat. That is Right, they are a fruitIs it a fruit, is it a fat, is it a vegetable? What is avocado? Somehow it gets classified as all three! Technically it is a fruit (it has a seed and comes from a tree) but its creamy texture with lipids often classifies it as a fat, and because of the green color and non-sweet flavor people often call it a vegetable. I wonder if the avocado is having an identity issue? In my book, this is one of the most unique and best fruits to eat because of its versatility and subtle flavor. It makes smoothies thick and creamy, it is a great replacer of butter on toast, it is fabulous on a salad or in a wrap, and it can be blended into a delicious chocolate pudding! Sweet or savory, it goes both ways!

Avocados are not only delicious to eat but also have many health benefits. Move over banana, avocados have 14% of your RDI (Recommended Daily Intake) of potassium compared to 10% found in bananas. Potassium helps maintain body cells and reduces your risk of heart disease, strokes, and kidney failure. The fact that avocados are high in fat is not a bad thing because they contain heart-healthy monounsaturated fats. Avocados happen to be the fattiest plant food in existence, but this rich oleic acid found in the flesh is what gives it its superpowers!

Don’t let the creamy texture fool you, avocados are also a rich source of fiber! The soluble and insoluble balance of fiber gives it the perfect amount and together provide 7 grams of fiber in a 3.5 oz serving. That is 27% of your RDA! Make sure you feed your gut-friendly bacteria, lower your cholesterol, and feel fuller with all that plant-based fiber!

Great ways to eat it: atop a salad, in place of mayo on a sandwich, in a smoothie, mix with cacao and honey and blend into a chocolate pudding, grill it, or cut in half, place an egg in the seed opening and bake it! And let’s not forget the famous avocado toast, duh. You can also try this delicious mint and chocolate chip smoothie with avocado and Betsy’s Best Gourmet Nut and Seed Butters!

An Apple A Day DOES Keep The Doctor Away!

Ol’ Johnny Appleseed knew a thing or two when it came to this sweet forbidden fruit! The almighty apple is a staple in most An Apple A Day Keeps The Doctor Away because they are one of the best fruits to eathouseholds, yet many don’t realize all of the nutritional benefits that comes with each bite—we are talking antioxidants, which aid in giving apples their amazing benefits! Clearly, apples are among the best fruits to eat. These phytonutrients are the powerhouse behind protecting your cells from free radical damage and reducing the risk of developing cancer, hypertension, diabetes, and heart disease. This is not only true for apples, but nectarines, peaches, and berries too! Many fruits contain antioxidants, but some are richer than others. So if you want to slow down the aging process of your body and protect your cells, then an apple a day is the way!

Fullness is the factor when it comes to the soluble fiber in the flesh of the apple; just like the creamy avocado, the crisp apple is also loaded with fiber. This keeps you full, satisfied, and helps you manage weight.

Apples can also be a perfect paring with many foods! Enjoy your apple with peanut or almond butter, on a salad, baked with cinnamon, in a smoothie, in a chia pudding, dipped in cottage cheese or diced over oatmeal. Try this delicious Apple and Spinach Salad with a Betsy’s Best Gourmet Nut and Seed Butter Dressing!

To Your Health!

Add berries, lemon, avocado and apples to your daily diet and you will be the poster child for good nutrition as you enjoy the best fruits to eat!!

The Best Sources of Omega-3 Fatty Acids

The Best Sources of Omega-3 Fatty Acids

Omega-3 fatty acids have received a lot of attention lately for their health benefits – and for a good reason! These polyunsaturated fatty acids have been linked to lowered levels of inflammation, risk for cardiovascular disease and even memory loss.

For the most part, the standard American diet is very deficient in omega-3s. By increasing your intake of omega-3s through food sources, you can drastically improve your overall health. Although this nutrition topic is very complex and expanding constantly, the main thing we know is this: increasing your consumption of the following omega-3 rich foods will increase your body’s omega-3 supply, in turn improving your health and well-being.

Fatty Fish: Albacore tuna, mackerel, anchovies and fresh-caught salmon are the best sources of omega-3s. These types of fish eat a less soluble form of omega-3s (ALA) through seaweed and convert it to the most beneficial forms for our bodies (EPA and DHA). Eating these types of fish, or supplementing with a 1,000-1,500 mg daily dose of fish oil, is an excellent way to improve your health.

Almonds: In addition to being an excellent source of antioxidants, protein, and beneficial vitamins and minerals, almonds are also an excellent source of plant-based omega-3s.

Flax Seeds: These fiber and omega-3-packed seeds can easily be added to your diet by sprinkling them on oatmeal, cereals, salads and smoothies. Just make sure to grind or buy already ground flax seed so your body can fully absorb the amazing nutrients flax has to offer.

Chia Seeds: These seeds may be one of the smallest and most nutritious foods in the world. Chia seeds contain 10 grams of fiber in just 2 tablespoons, and are an excellent source of omega-3 fatty acids, as well as iron, calcium and magnesium.

We’re crazy about Omega-3 fatty acids which is a big reason why chia seeds are a key ingredient in all of our Betsy’s Best Peanut, Almond and Seed Butters. Each serving contains all of your daily Omega-3 needs!

Crazy for the Health Benefits of Cashews

Crazy for the Health Benefits of Cashews

What better way to bring in the New Year than with a bite of Betsy’s NEW Toasted Coconut Cashew Butter?! This gourmet butter is like no other as it incorporates the sweet taste of coconut with the robust cashew flavor. Here at Betsy’s Best, we are crazy for cashews. That is why we have given our consumers 2 chances to reap the bountiful benefits of this wonderful nut as it is in the Cardamom Cashew Butter and now the Toasted Coconut Cashew Butter.

Why are Cashews so Crazy Good?

FATCashews are full of healthy, monounsaturated and heart-protective fat. Commonly fat is something that we, as health fanatics, try to stay away from. However, monounsaturated fats can raise your good cholesterol while lowering your risk for heart disease.

PREBIOTICSPrebiotics and probiotics are terms that are very popular in today’s health society. Probiotics introduce the healthy bacteria to your gut microbiome, including things like kefir, temph, kombucha and miso. Prebiotics serve as the food to feed the bacteria. Just like we eat foods that are good for our health, we need to feed our healthy bacteria foods that are good for their health. Luckily cashews can do it all! Being one of the highest prebiotic nuts, cashews leave both our gut and the rest of our body happy and satisfied!

VITAMINS/MINERALSVitamins E, K, B6, and minerals copper, phosphorus, zinc, magnesium, iron and selenium are all packed into this kidney-shaped nut. Our friends, the antioxidants, also find their way into this nut. Lowering our risk for infection and fighting off the bad toxins in our body, we are happy cashews are good sources of antioxidants.

Not sure how to use cashew butter? Well Betsy is here to save the day. Below is a list of recipes Betsy uses that keep her going Crazy for Cashews!! 

Apple and Chive Salad with Cardamom Cashew Butter Dressing

Toasted Coconut Cashew Butter Pinacoala Smoothie

Brussels sprouts Chopped Salad

White Bean Turkey Chili

March is National Nutrition Month

Betsy Opyt holding an apple for National Nutrition Month

March is National Nutrition Month, and there is no better time to celebrate health!  Every year the American Dietetic Association develops a platform for NNM and focuses on an aspect of nutrition.  This year National Nutrition Month is featuring “Savor the Flavor or Eating Right.”  Dietitians and other health professionals across the United States unite in this message as an awareness for focusing on health and taking charge of eating behaviors.

It is important to eat a variety of food and take the time to appreciate every bite. Becoming a mindful eater and focusing on the taste will help you savor the flavor and make eating healthy more enjoyable!  If you are looking for a sweet and savory treat, Betsy’s Best new Gourmet Cashew Butter features cardamom.  It is absolutely delicious on apple slices!

Homemade Snacks For Kids

As a mom I know how families are always on the go, and kids often have to juggle schedules much like our work schedules.  After school activities are becoming more involved with longer hours.  Keeping kids’ energy at an optimal level to keep them going all day long can be tough when they are digging at the bottom of a bag of chips.  Empty carbs with empty energy will lead to a child running out of fuel and hunting for more sugar and carb-loaded snacks. 

Keeping kids interested in their health can be a daunting task, but being prepared and one step ahead of the game will keep your kids on top of their game!  Making snacks at home can be as convenient as what you may pick up at the store.   Also it makes eating fun and involves kids in not only the snack selection but the preparation process too. 

Here are some quick tips for planning your crafty snacks for your kids on the go!

  1. Game Plan– Sit down with your child and come up with a snack list with which you both agree such as healthy fruit, veggie platter, smoothie, yogurt, etc. Then make a schedule for when the snack time comes into play.
  2. Make a Goal– Decide with your child when to prep the snacks together. At our house it happens every Sunday and we do it together as a team!
  3. Practice the Portion– Get those snack bags ready and prep and plan for the week ahead. We mark each of our bags for the day of the week that the snack is to be consumed.  This not only makes life easier but truly creates a “snack on the go” concept.
  4. Time Out– Don’t wear out their taste buds by lacking variety in their snacks. Variety is the key to keeping their interest in the food they eat.  Each month our family selects 4 new recipes to try, and we rotate them each week with some of our usual snacks.  It is fun to discover new recipes and keeps eating healthy fresh!

Lemon Coconut Energy Balls for Energized Kids

A favorite in our household, coconut lemon energy balls, are fun to make, easy to pack and keep the kids energized and full all day!  You can easily swap out ingredients for a whole new twist.  Try almonds, dried cherries and mini chocolate chips for a twist, or mix peanuts, oats, cinnamon and raisins to resemble an oatmeal cookie.  Make them big or small….don’t worry they will eat them all!


  • 1½ cups raw cashews
  • 1 cup shredded coconut
  • Juice from 2 lemons
  • ¼ cup fresh lemon juice
  • ¼ cup honey (use rice syrup for vegan)
  • 2 tablespoons melted coconut oil
  • ¼ teaspoon ground turmeric
  • Optional: shredded coconut and poppy seeds, to garnish


Add all the ingredients to your food processor and pulse until combined, scraping down the sides as needed. Transfer to a bowl, cover and refrigerate at least an hour until cold. Roll into 24 balls. Either sprinkle or roll the balls in shredded coconut or poppy seeds. Store in the fridge, covered, for up to 1 week.

How to Make a Healthy Salad

How to Make a Healthy Salad... Healthier!Is your salad sabotaging your attempt to eat healthy? Believe it or not, you have to be just as careful ordering a salad at a restaurant as you do when you order anything else off of the menu. Many people go to restaurants with the intention of eating healthy, so they order a salad; however, most restaurants’ salads pack more calories, fat and sodium than a value meal from your local fast food joint! Their serving sizes are often too big, and pile on high-calorie toppings such as cheese, dressing and protein. Even creating your own salad at a salad bar can rack up the calories if you’re not careful. Majority of salad dressings have close to 1000 mg of sodium! Pouring on one of these salad dressings is like pouring salt over fresh lettuce leaves.

Here are some simple tips for making healthy salad choices that will help keep your greens from making you gain weight:

  • Always order salad dressing on the side so you can adjust the serving size
  • Order a light vinaigrette or oil and vinegar option
  • Cut large serving sizes of salad in half
  • Ask for no cheese, or cheese on the side so you can control the serving size                                          
  • Watch out for added calories in the form of croutons, candied nuts or bacon. Ask to omit them, or order them on the side so you can adjust the serving size.
  • Make your own healthy salad dressings at home to skip out on high-sodium, high-calorie store-bought brands

Try our Sweet and Simple Peanut Butter Salad Dressing recipe. It’s healthy, easy to make and delicious to eat!

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