Water-Rich Recipes

Water-Rich Recipes

Water-rich recipes

Today, 75% of Americans are dehydrated. Dehydration has a proven negative impact on physical and mental performance, our health, our beauty and it all shows in our skin.  Staying sufficiently hydrated for whole body health isn’t about drinking eight glasses of water a day. When we eat more water-rich foods, we absorb water more slowly because it is trapped in the structure of these foods. That slow absorption means that water in food stays in our bodies longer, with a multitude of additional benefits.  To keep your water-rich cookbook up to date, we have 3 new recipes to help you hydrate.

Cellular Water Secret Smoothie

Dr. Murad has created a special smoothie to give your cellular hydration a boost – it’s delicious!

Serves: 1


  • ½ cup pomegranate juice (unsweetened)
  • ½ cup soy, low-fat, or nonfat milk
  • ½ cup blueberries (fresh or unsweetened frozen)
  • 1 tablespoon lecithin granules
  • 1 tablespoon ground flaxseed
  • 2 tablespoons dried goji berries
  • 3 to 4 ice cubes (or crushed ice)
  • Stevia extract to taste (optional)


Combine all ingredients in a blender until smooth.  Pour into a glass – sit back and enjoy.

Avocado Fruit Cup With Chia Yogurt Dressing

Grapefruit, blueberries, pear, orange, mango, and strawberries, are all water-filled fruits (75% + when it comes to their water content) . Greek yogurt also sits around the 80 percent water mark, and chia seeds help the body soak in all of that water! Avocado adds some healthy fats to fill you up (but it is delicious without as well).

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
  • 1/2 lemon, juice squeezed
  • ½  lime, juice squeezed
  • 1/4 cup 0% Greek yogurt
  • 5 finally chopped mint leaves
  • 1/4 cup chia seeds


Wash, peel, core, remove seeds (if necessary) and cut into desired size pieces 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 2 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.

Pea, Spinach and feta salad

After a summer of salads, we went in search of a fresh new taste… And found it here! A simple but zingy salad to bring a smile to your face.  Top tip -try adding a pomegranate for an extra burst of goodness.

Serves 2 as a main (or 4 as a side dish)


  • 2 handfuls freshly shelled peas
  • 6 handfuls baby spinach
  • Olive oil to taste
  • Juice of 1 lemon
  • 6 ounces feta cheese


Shell the peas and blanch in boiling water for 2-3 minutes, until bright green but not too soft. Drain and plunge into a bowl of ice water to stop the cooking. Wash the spinach well, then dry it in a salad spinner or on towels. Combine the spinach and peas in a serving bowl and add olive oil until lightly dressed, then add about half as much lemon juice and toss gently, adjusting the dressing if need be. Top with crumbled feta.

Discover more recipes here.


  1. Mellisa Mellie

    Water is undoubtedly an essential componenet for healthy skin. This is such an insightful post to maintain skin hydration and get glowing skin. An adequate intake of water is the remedy for dull skin and acne.

  2. Linda

    All of them are for sure delicious and healthy. But I’ll go first with that AVOCADO FRUIT CUP WITH CHIA YOGURT DRESSING”” Thanks for sharing these recipes.

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