green smoothie joy: recipes for living, loving, and juicing green

Copyright©CressidaElias2013

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Medical Disclaimer: The information in this book is intended solely asgeneral information for the reader. It is not to be used to diagnose healthproblems or for treatment purposes. It is not a substitute for medical careprovidedbyalicensedandqualifiedhealthprofessional.

Contents

Introduction

TheDifferencebetweenJuicingandBlending

Blenders,SmoothieMakers,andJuicers

TheOriginofSmoothiesandtheGreenSmoothie

UsingFrozenFruit

BasicIngredientsandEssentialTipsforMakingGreenSmoothies

HerbsandSeeds

SuggestedSuperfoods

AboutMilks:BuyorMakeYourOwn?

ListofFat-BurningFoodsandUsingSmoothiesforWeightLoss

OtherFruitsandVeggiesandTheirNutritionalValue

VitaminandMineralList

ExtraProtein

ExtraTipsforSmoothies

IngredientMeasurementsintheRecipes

THERECIPESBlueBananaGreenSmoothie

CacaoGreenSmoothie

Berry&MelonGreenSmoothie

PineappleDetoxGreenSmoothie

ZingySpringGreenSmoothie

BerryRocketGreenSmoothie

PearDeliciousGreenSmoothie

QuickGreenSmoothie

QuickOrangeBreakfastGreenSmoothie

OrangeandGoGreenSmoothie

ChocoPassionGreenSmoothie

SweetGreenSmoothie

Strawberry&MelonDelightGreenSmoothie

TropicalGreenSmoothie

WakeUpGreenSmoothie

FruityPowerGreenSmoothie

BreakfastFillerGreenSmoothie

LunchtimeBoosterGreenSmoothie

GreenSnackSmoothie

Blackberry&DateGreenSmoothie

Orange&PlumGreenSmoothie

Berry&cabbageGreenSmoothie

CherryTopGreenSmoothie

MangoMintGreenSmoothie

MintyBerryGreenSmoothie

WatermelonGreenSmoothie

Apple&CucumberDetoxGreenSmoothie

MintChocChipGreenSmoothie

Parsley&BlueberryDetoxGreenSmoothie

TropicalSweetGreenSmoothie

BreakfastTreatGreenSmoothie

CinnamonTreatGreenSmoothie

TomatoCreamGreenSmoothie

Dandelion&AppleGreenSmoothie

BlackberryBurstGreenSmoothie

BlackberryBlueGreenSmoothie

ChocoPeachGreenSmoothie

BerryBasilGreenSmoothie

Blackberry&SeedGreenSmoothie

JUICEIT,SMOOTHITRECIPESHotGreenSmoothie

PomegranateGreenSmoothie

MorningWakeUpGreenSmoothie

LunchtimeSurvivalGreenSmoothie

ChocolateBlueberryGreenSmoothie

Blackberry&AppleCrunchGreenSmoothie

BroccoliBoostGreenSmoothie

PassionFruitExperienceGreenSmoothie

Apple&PearPowerGreenSmoothie

KiwiParadiseGreenSmoothie

BeetItGreenSmoothie

FennelFantasticGreenSmoothie

BrusselSproutGreenSmoothie

QuickcoldFixGreenSmoothie

BodyBoostingGreenSmoothie

Apple&LemonGreenSmoothie

Apple&carrotGreenSmoothie

SOMEFRUITY,SOMEYOGURTYSMOOTHIESApple&MelonSmoothie

SweetPearSmoothie

PapayaStrawberrySmoothie

StrawberryGrapefruitDetoxifyingSmoothie

CherryBerrySmoothie

PomBerrySmoothie

CocoMangoSmoothie

Peach&AlmondSmoothie

BlueberryNutSmoothie

Pineapple&NectarineEnergySmoothie

MelonBerryYogurtSmoothie

Passion&MangoSmoothie

FILLUPANDGOGREENSMOOTHIESFruityPunchSmoothie

ChocolateBoostGreenSmoothie

WintryGreenSmoothie

Grapefruit&PineappleDietYogurtSmoothie

CocoaBananaSmoothie

StrawberrycreamGreenSmoothie

Coffee&AlmondBreakfastSmoothie

SaladSmoothie

TIMECRUNCHEDSMOOTHIES

Fastrecipeideas

VERYSWEETNAUGHTYSMOOTHIESCreamyPeanutButterBerrySmoothie

JamSmoothie

Pomegranate&StrawberriesSmoothie

BlueberryIcecreamSmoothie

SweetYogurt&WatermelonSmoothie

ChoccyGingerBananaSmoothie

CinnamonAppleSmoothie

Index

W

Introduction

earemoreawarethaneverofthereasonswhyweshouldeathealthy.Andweknowthatwhateverweput intoourbodieswearegoing togetoutofthemintermsofenergyandhealthbenefits.

Butwithourbusylifestyles,itisoftenveryhardtoeatgoodfoodonthegoandmostofustendtopickupfastfood,unhealthysnacks,orpackagedfoodtosavetime.Getting that "five a day" serving of fruit and veggies can prove to be adifficulttask!

That is where smoothies and juices, prepared fresh in your kitchen, can helpsolvetheproblem.

Iamalwaysamazedandexcitedat thevariationsof fruitandveggiesyoucanput intoablenderor juicer tocreateadelicioussmoothie that iseasytodrink.Forexample,justaddingtwolargehandfulsofspinachintoajuicerorblenderwill addsomebrightgreenanda lotofnutrition toyour smoothie!But ifyoutookthesameamountandaddedittoasaladinstead—well,youwouldprobablyfindithardtomunchthroughitallinonesitting!

Somepeople add extra ingredients such as protein powders or oats tomake asatisfyingmeal out of a smoothie, saving cooking time!Somepeople just usegreensandfruitforamealtimesmoothieandfinditperfectlynourishing.

Sosmoothiesarenowthenew"fastfood"andyoucanevenbuyblenderswithjugsthatdoubleascupssoyoujustblendandgo...sowhatareyouwaitingfor?

Youmany think that drinking several cups of storebought fruit juice from thesupermarketorcafé should supplyyourbodywithenoughvitamins.However,mostofthesejuiceshaveaddedsugarorsweeteners,orarefromconcentrate,orhavecolorsand"naturalflavors"added,andhaveallbeenpasteurized.

Toexplainbriefly:

Sugarcancomeinavarietyof formssuchascanesugar,whitesugar,beetsugar,cornsyrup,dextrose,fructose,succanat,sucrose,andsoon.

Taken in excess, these forms of sugar can lead to problems withincreasedinsulin(ahormone)levelsinyourbodywhichinturnaffectsyour blood sugar levels. Too much insulin creates insulin resistance,whichisassociatedwithobesity,fatigue,highbloodpressure,diabetes,and other diseases. Also, excessive ingestion of these sugars willexhaustyourpancreasandadrenalfunction.Stillwantyoursugaryfruitjuice?

Artificialsweetenersarenotrecommended—naturalsweetenerssuchassteviaandxylitol,ifyoumusthavethem,arerecommendedinstead.

Obviously,many colors and "natural flavors" in storebought juice areartificial—somepeopleareparticularlysensitivetothem—andtheyarenotsomethingyouwant(orneed)tobetakingwhenyouaregoingforextranutrition!

Pasteurization - normal or flash (meaning very fast) kills bacteria andprolongs the life of the juice (important for supermarkets) but thisprocesscanalsocausealossofnutrientsandimportantenzymes.

Concentrated-thisiswhenafruitissqueezed,thewatertakenoutofitso it can be transportedmore easily, then thewater added back later.Micronutrients such as antioxidants are thought to be lost in thisprocess.

Sotoreallygetthemostoutofyourfruitsandveggies,andunlessyoucangotoa juicebarandwatch themmakeyour juice,youneed tomakeyourownanddrink itassoonaspossiblewhilecompletely fresh.Whenasmoothiecalls forjuice,makeyourownandthenaddtotheblender.Thisdoesofcoursemeanyouneedtobuyajuicerorgetacombinedblenderandjuicer—we'llgettothatlater.

Thequestionhasbeenraisedastowhethergreensmoothieenthusiastsdrinktoomanygreensandthatthiscouldbecometoxictothebody.Thereisnoevidencethat anyone has become sick fromdrinking nutrientfilled smoothies, however;everythinginmoderation.Ifyouconsumedonlygreensmoothieseverydaythenyour diet would not be balanced and you would be creating other healthproblemsforyourself—butthisisjustcommonsense.

Afewgreensmoothiebenefits

Theycanhelpdetoxandcleanseyourbodytogenerallyimproveyourhealthorhelphealconditionssuchasacne.

Smoothiesgiverealenergykicksandmakeanicecaffeinereplacement.

Theyarefastandeasy tomakeandyoucanblendandgo.Youcanalsomakeandstoretheminthefridgeforabouttwotothreedays.

Youcanpackasmoothiewithdifferentfruitsandveggiesyouprobablywouldnoteatallinoneday.

Kidsenjoymakingthemanddrinkingthem,soyoucanhidesomeveggiesunderthetasteoftheirfavoritefruits.

They are packedwith enzymes and vitamins. The essential nutrient in greens(chlorophyll)helps topurifyyourbloodandhelps toeliminatebadbreathandbodyodorandisgreatforanemia.

Theantioxidants andphytochemicalspresent inveggiesgiveyouenergy for ahealthysnackoramealreplacementifyouaredieting.

Greensarealkaline; this isgreatforyourhealthasingestingalkalinefoodwillhelp balance your acid/alkaline level, which can help prevent or heal manydifferenthealthproblems.

IhopeyouenjoythisbookasmuchasIhaveenjoyedwritingit.Ifyouarejuststarting out and making smoothies for the first time, stick to the recipes andwhenyoufeelmoreconfident,starttoexperimentwithdifferentfruitandveggiecombinations.Goodluck!

S

TheDifferencebetweenJuicingandBlendingome people prefer to juice their raw food and others prefer a blendedsmoothie. They are both nutritious and I will try to explain in brief thebenefitsofboth.

Ifyouputveggiesandfruitinajuicer,youwillleavethefiberandpulpbehindand just get a liquid full of vitamins, enzymes, and lots of micronutrients,including the raw food "x factor" that will definitely give you a buzz. Somepeople prefer the liquid because the body is able to absorb the nutrients inminutesrather thanacoupleofhoursbecausethereisnofiberorpulptoslowdowndigestion.If you throw fruit and greens into a blender then you will be getting amorefulfillingdrinkbecause the"meat"of the food isstill in thedrink,but thecellwallshavebeenbrokendowntoamoredigestible(liquid)formthatyoucouldn'taccomplishonyourownunlessyouchewedforhours!Soyouwillstillbenefitfromallthenutrientsthatthefruitorvegetablehastooffer.However,drinkyoursmoothie slowlyasyourbody still needs time todigest the fiber anddrinkingthemtooquicklycancausebloating.Restassuredthatonceyoustartsippingagreensmoothie,yourbodywillbeginabsorbingthenutrientsimmediately.Fiberisimportantforyourbodyasithelpstheeliminationofwaste,whichisvitalforcleaningoutyourcolon.Drinking twoor threegreensmoothiesadaywill fillyouupandsupplyyourbodywithessentialvitaminsandminerals.Justhavingone juiceandonesmoothieadaycangetyou incredible results—increasedhealth,vitality,andweightloss.Bear inmind that if you come across a smoothie recipe that requires juice—makethejuiceyourself.Thatwayyoucanbeassuredofitsfreshness.Fruitsareconsidered"cleansing"andveggiesare"nourishing,"soideallyyou'llwanttogetbothfruitandveggiesintoyoursmoothies.Butsometimesyoumayjustcraveafruitysnackortreat—nothingwrongwiththat!Generally, green smoothies are approximately 60 percent fruit and 40 percentvegetables,whichmakesthemtastealotbetterthan100percentvegetablejuicesbecausethefruitcontentmakesthemabitsweeter.

However,onceyougetused to the "green" taste,youcan reduce the fruit andincrease the vegetables in the smoothie to rebuild and regenerate your bodyfaster. Try and aim for a 50:50 split or even less fruit, particularly if you aresensitivetosugarorhaveyeastandcandidaproblems.Fruitsugarwillraiseyourblood sugar levels, so if you are drinking lots of smoothies, you are going towant touse low-sugarfruitsuchasberriesrather thanverysweet fruitsuchasgrapesandbananas.Forasweeter tastewithoutusingfruit, tryacarrot—juice itoradditwhole totheblender.Youwillbesurprisedathowsweetitis!Somepeopleexperienceanunpleasant"detox"feelingwhenstartingtojuiceorblendforthefirst time.Thisfeelingwillpassafterashortwhile,andcertainlyblendinggreensratherthansimplyjuicingthemwillminimizethiseffectastheabsorptionrateisalittleslower.Thatiswhysomepeopleprefergreensmoothiesovergreenjuices.Most green smoothie enthusiasts recommendyou rotate your greenveggies toensureabalancedvegetableintake.Onemorereasonsomepeoplefavorsmoothies—theblender iseasier toclean!Juicersusuallyhaveseveralparts,butablenderjusthasajugthatcanbewashedquickly.Ifyouarerushingoutthedooryoucandefinitelythrowyouringredientsintoablender,whizz it,pour,andrunoutof thehousewithminimalmess leftbehind.However,ifyouarejuicingyouwillhavetocleanthejuicer,butifyourinsetheparts straight away, the clean-up isn't too time-consuming.My juicer has onlyfivepartsthatcomeaparteasilyandcanbereplacedwithoutmuchhassle.

B

Blenders,SmoothieMakers,andJuicers

lendersandsmoothiemakersareoneandthesame,althoughsomeproductsare simply called blenders, whereas others are named smoothie makers—oftenthesmoothiemakerwillhaveataponittoenableeasierpouring.

Blenderscanbeusedforawidevarietyofrecipesincludingdelicioussoupssoifyouaregoingtoinvestinanewmachine,I'dgetaversatileone.Irecommendgetting the most powerful blender that your budget will allow—look for onewith at least 600w but preferably 1000w. If the blender has advanced cuttingactionandhighrevolutionsperminute(RPM)thenyouaregoodtogo.Youneeda strong blender so that the greens in your smoothies are completely brokendown—makesforeasierdrinkinganditensuresallthenutrientsarereleased.Low-wattagemotorsmayburnoutquickly,sogoforthehighestqualityyoucan.Remember—evenwith 1000w blenders you need to begin your blending at aLOWSPEED beforemoving to high speed to prevent smoking and burn-out.Whenyouseeyoursmoothie is thoroughlymixedbutwitha fewbits leftyoucantakethespeeduptoblenditcompletely.Many blenders have a pulsing action or an ice-crushing button,which is alsoveryusefulforthoseicycoolsmoothiesinthesummer!Evenaddingacoupleofice cubes to your smoothie ensures that the mixture will remain cool—somepeoplefindthatblendingheatsuptheingredients,soicecubesareessential.Vitamix or Blendtec brand machines are great for smoothies; however, theseblendersarenotcheapandmanypeoplearefindingblendersforlessthatarejustas good. I use a Villaware BLVLLAZ05H 2 Litre Jug Blender with a 1000wmotor.Thisblendercostmearound$150andmygreensmoothiesareperfectlyblended. It also looksgreat in thekitchenand is extremely sturdyandeasy toclean.Juicerscanbeboughtseparatelyorcancomewithablender.Thesedays,juicersareprettyeasytocleanwithonlyafewpartstoassemble.IuseaPhilipsbrandcentrifugaljuicer,andalthoughitisalittlemorebulkythanablender,itdoesagoodjob.

I recommenda centrifugal juicer—these arehigh-speed, cheap, and juiceveryquickly. Some people prefer a masticating juicer or twingear one, whichbasicallyjuicesatlowspeedsbycrushing,andgetsmorejuiceoutofavegetablethan a centrifugal one. These juicers also don't aerate the juice like thecentrifugalones,meaningyoucankeep the juice in the fridge longerbefore itspoils. The high-speed juicers will make juice that you should drink straightaway.Also,somepeoplesaythehighspeedjuicersheatthejuiceandreducetheenzyme activity of it. I personally haven't found this to be a problem but Isuggestyoulookintoitifyouareconcerned.

S

TheOriginofSmoothiesandtheGreenSmoothiemoothies have actually been around since the 1930swhen the firstWaringblender was invented. Smoothies then were just blended fruit and ice, butaddingyogurtormilkbecamemorepopularinthe '60sand '70s.Thereafter,

with the help of the growing fitness industry, smoothies became even morepopular and all sorts of new ingredients were added to the mix—includingproteinpowder,wheatgrass,etc.Inthelastfewyearsgreensmoothieshavebeengainingalotofpopularitydueto their incrediblehealthbenefits (andgreat taste!).TheywerepopularizedbyrawfooddietpractitionerVictoriaBoutenko.Shewas interested inhoweatinglarge amounts of green leafy vegetables could have an effect on her family'shealth.She learned that chimpanzeeswho have an almost identicalDNA structure tohumans, were more resistant to common diseases such as cancer, AIDS, andheartdisease.ShediscoveredthatwhilethestandardUS diet was comprised of only 3 percent green veggies, in the diet of achimpanzeegreenveggiesamounted toawhopping39percent.Thus,Victoriastartedtomakesmoothieswithlotsofveggiestoincreasethegreensinherdiet(blendingthegreensdownmeantyoucoulddrinkalotmorethanyouwouldbeabletoeat).AndsotheGreenSmoothiewasborn.Dr. AnnWigmore, whowas an early pioneer of a raw and natural food diet,made a comparison between a molecule of chlorophyll (from green leafyveggies) to a molecule of human blood—the idea being that ingestingchlorophyllislikereceivingahealthybloodtransfusion!Of course, the green smoothie became very popular, not least because it waseasytodrinkyourdailydoseofgreenveggies,butalsobecausekidslovethem,andpeopleseehugehealthbenefitsfromdrinkingthem—fromincreasedhealthandenergytoweightloss.Therearesomanycombinationsyoucanmakewithfruitandveggiesthatyouwon't ever get bored. It doesn't matter if you stick to the same few fruit andveggies ifyouarereliantonwhatyour local farmshopandsuperstorehave in

stock.Youcanstilladdotheringredientslikeoatsorflaxseed,etc.fordifferenttastesandnutritionalneeds.

Y

UsingFrozenFruitou can freeze fresh fruit or buy frozen packaged fruit (I love using frozenberries,forexample)andusetheseinasmoothie—thefrozenfruitcreatesacool,thickersmoothieandyouprobablywon'tneedtoaddextraice.Bananas

areparticularlygoodfrozen—peelthemwhentheyareripeandfullofvitaminsandminerals,notwhentheyarehardandjuststarchy—slicethem,freezeonabitoffoilthenstoreinthefreezerinafreezerbagorcontainer.Nowyoucanaddafewslicesofbananaeachmorninginsteadofhavingtouseawholeoneeachtime,ifyouwishtochangetheamountoffruitinyoursmoothies.Forotherlargefruitslikemelons,chopthemupaswellandfreezeonaplateorsome foil first before putting them all together in a bag and leaving in thefreezer.

H

BasicIngredientsandEssentialTipsforMakingGreenSmoothies

ealthy smoothies need a base for creaminess, some liquid, then the fruitand/orveggies,plusaddedingredientsforextranutrition.For the base, most green and other smoothie makers use either banana,

avocado, and/or mango or papaya to make them creamy. For other fruitsmoothies you can use yogurt for a creamy texture and for extra bulk andnutritionyoucanaddoatstoanysmoothie.Alternately,nutsmakeagreatbaseastheyareextremelycreamywhenyoublendthemwithsomewater.Bananasaregreatwhentheyareripe.That iswhentheyhaveafewblackandbrownspotsonthemandarefullofvitaminsandminerals.Theycontainfiber,vitaminA,C,E,K,thiamine,riboflavin,niacin,B6,folate,B12,andpantothenicacid.Abananawillreallyaddasweetertastetoyoursmoothieandcoverupalotofthegreentaste.Itmayalsosolidifyafteranhourorsoandyoucouldserveupagreensmoothiedessert!Tomakegreensmoothiespalatableforkids,addmorebanana,mango,orfrozenberries—thesweetnesswillkeepthegreenshidden.For other fruit smoothies you can use yogurt, cream, or creme fraiche for acreamy texture. Some people prefer not to use dairy for health reasons and Ipersonallyhavechosentogodairyfreeforweightlossandasahealthierchoicebutpleasedoyourownresearchonthissubject.Forextrabulkandnutritionyoucanalsoaddoatstoanysmoothie.Ifyouwanttoavoidfruit,thenavocadosgiveathicktexturetoasmoothieandprovide vital nutrients and phytochemicals—justmake sure they are ripe (notblackanddented).

Anoteonavocadosandfatcontent

Iuseavocadosinmostoftherecipesbecausetheyaregreatforaddingthicknesstoasmoothieandarenutrient-dense.Theycontainall18essentialaminoacidsandthusareacompleteproteinthatiseasytodigest.Theyalsocontain"healthy

fat"whichboosts the so-called"good"cholesterol,whichhelpsprotectagainstfree radicaldamageanddiabetes.Theyare rich incarotenoids (foreyehealth)andareantiinflammatory.Themainfatinavocadosisoleicacid,whichactuallyisshowntoimprovehearthealth.Theyalsocontainmanyomega-3fattyacids,whichareknowntolowerriskofheartdisease.Thefatcontentthatyoumaybeworriedaboutisthegoodkindoffat!Ifyouarestartingahealthydiet, trying to loseweight,orgoing"raw,"oneortwoavocadosadaycanactuallyhelpyoumake the transitionas theywill fillyouupandcurbyourcravings.Myadviceis tosimplylistentoyourbody.Asyougethealthieryoumayneedlessorprefer lessgoodfat inyourdietoryoumaynot.Limityourbadfatintakeorgiveitupaltogether.Youcaneasilyadjusttheamountofavocadoyouuseinagreensmoothieaccordingtoyourneeds—lessifyouarejusthavingasnacksmoothie,moreifyouareusingitasamealreplacement.Ilovethetasteofavocadoinmysmoothiesbutifyoudon't, thendecreasetheamounttoaquarterofanavocadoandaddmorebananaormango.Using mango and/or pineapple and coconut milk together will give you atropicaltastetoanysmoothie.For a boost to the nutritional value of a smoothie, you can add wheatgrasspowder, whey, or other protein powders, maca, flax seeds, or other greenpowders likespirulina. Justaddingoneof thesewilladdmore"energy" to thesmoothie,sohaveacouplehandy(seechapteronsuperfoods).You can try other liquids in your smoothie other than cow's milk and water.Almondmilk,hempmilk,juicedveggiesorfruit,andcoconutmilkassuggestedabove,willalladdadifferenttasteandconsistency.Green smoothie enthusiasts will go out looking for green leaves in gardensthemselves and pick edible leaves and blend them up. You really do have toknowwhatisedibleandwhatisnottodothis.Iwouldadviseyounottodothisunless you are 110 percent sure of what you are picking, as some leaves arepoisonous.Iwouldsticktowhatyoucangetlocallyfrommarketsandshopsandkeepaneyeoutforin-seasonproducetochangeupyourroutine.Therewillnotbeanyrecipesinthisbookwithhard-to-findingredients!Other ingredients to have handy are honey, maple syrup, the sugar substitutexylitol,orthesweetherbstevia.Howeveryoushouldonlyneedtheseifyouarenotusingmuchfruitbutyouwish tohavea littlesweetness toyoursmoothie.Thejuiceofcarrot,beetroot,pomegranateorextraberriesorbananashouldgiveyouenoughsweetnesswithoutresortingtosweeteners.

H

HerbsandSeedserbal teas are a great addition to smoothies. You could try brewing someginger tea, chamomile tea,nettle tea,orgreen teaandadding the liquid toreach the desired consistency. Alternately, you can find fresh herbs from

yourlocalstoreandaddthemdirectlytoyoursmoothie!Basilgoeswellwithmangoorwithapples,carrots,andberries.Chiaseed isamemberof themint familyand isanveryoldfoodused in thedietof theMayan,Aztec, andSouthwestNativeAmericanpeople.Chia is thehighestplantsourceofomega-3,whichisanessentialfatwedon'tgetenoughofintheWesterndiet,sobyaddingjustatablespoontoyoursmoothiesyouwillbedoingyourselfaworldofgood.Italsohelpsthickenathinsmoothieinsteadofusingextrabananaoravocado,etc.Ifyougettheseedalreadymilledthenyouwon'tneedtoworryaboutanextracrunchinyoursmoothie.Cilantro (also called coriander) is good with pineapple, strawberries, andbananas and is known for its great health benefits—including removing toxicmetals from the body, cleansing the liver, acting as a natural antiseptic, andprovidingagoodsourceofiron,vitaminc,andmagnesium.Flaxseed(orlinseed)ishighinfiber,phytochemicals,andomega-3.Itisbestifthisisalreadymilled.Thereisasmallamountofcyanideinflaxseed;however,itappearsinsuchlowamountsthatit'snotahealthconcern—usuallyflaxseedconsumptionisabout1or2tablespoonsaday.Hemp seedsare another source of omega-3, vitamins, protein, and minerals.Again,finditmilledasit'seasiertoblend.Mint isgreatwithmelon,kiwi,or strawberriesandgives the smoothiea littleextrafreshnesstoit.MintcontainsvitaminsA,C,andB2andvariousessentialmineralssuchasmanganese,copper,iron,etc.

Parsleyisgreatingreensmoothies—itreallypacksagoodvitaminpunchwithiron,protein,calcium,betacarotene,andothertracevitaminsandmineralssuchasmagnesium,potassium,andzinc.It'sverylowincaloriesbutishighinfiber.As the herb is quite pungent it is best to use it sparingly and combine itwithothergreenssuchaskaleandspinach.Fruitsthatgowithparsleyarepearwithkiwiorpineappleandmangowithoranges.Pumpkinseedsarepackedwithfiber,vitamins,andmineralsandalsothefreeradical-fighting antioxidants. They also contain protein so they're great in amealtimesmoothie.Sproutedseedsareagreat sourceofnutrition—andyoucanevensproutyourownifyoufeelambitious.Alfalfa,broccoli,lentil,mungbean,wheatgrass,andpea-sproutedseedsarejustsomeexamples.Sproutedseedscontainmanynutrientssuchasvitamins,protein,minerals,andenzymes.Theyhave fiber and are alkalizing for yourbody,which is great foryourhealth.TheycontainbothironandvitaminCandgiveyourimmunesystemagoodkick.Sunflowerseedsarequitenuttyandhighincaloriesfullofgoodnutrientssuchasvitamins,particularlyvitaminE,minerals, andof courseantioxidants.Theyalso are a good protein source. Various benefits of eating these seeds are: areduced blood sugar level, decrease in anxiety, and lower LDL cholesterollevels.'It'sagoodideatosoaknutsandseedsforafewhoursorovernightbeforeusingtheminsmoothies.Theywillblendbetter,plusmoreoftheirnutritionisreleasedwithsoaking.

A

SuggestedSuperfoodssuperfoodisatermtodescribefoodsthataredenselypackedwithnutrientsand should be included in your diet. I often use a ready-made powdercomprisedof something likegreenbarleygrassorwheatgrass.However, if

youarejuicingandblendinglotsoffruitandveggieseverydayyoushouldnotreallyneedextrasuperfoodpowder.Thatsaid,somepeoplemightneedanextraboost. It's also handy if you are out of green veggies or just want to makesomethingfruitybutaddalittle"green."There isahuge listof foodsnow thataregenerally referred toas "super,"butherearesomethatyoucaneasilyfindandincludeinasmoothie:Blueberries

Highinfiberandantioxidants,blueberriesareatopsuperfood.Blue-greenalgae

Comesinpowderformandistherichestsourceofchlorophyllknowntoman.Itisasubstancethatbasicallycleansyourbloodanddetoxifies.Alsoagreatsourceofprotein,beta-carotene,andB12.Brazilnuts

A great way to get a good dose of selenium, zinc, protein, magnesium, andthiamine.Youcanthrowacoupleoftheseintotheblendereverynowandthenand theywill smoothoutwell. I have seen it recommended that youdon't eatmorethan1or2brazilnutsadaybecauseoftheirhighseleniumcontent;theycanbecometoxicinhighdoses,andalsoraiseyourLDLcholesterol.Cacao

Rawchocolate,anextremelyrichantioxidantandpackedwithiron,magnesium,and chromium as well. It is said to raise your mood, lower cholesterol, andimprove the circulation of your blood. Cacao also contains phenethylaminewhich is reported to create greater focus and make you more alert. Thephytochemicals in cacao are said to be an aphrodisiac. Bear in mind it doescontainsomecaffeineaswell.Youcanusuallygetcacaonibsorpowderinyourlocalhealthstore.Willmakeyoursmoothiechocolatey!

Coconut

Goodforenergy,burningfat,andisagoodsourceoffiber,iron,andmanganese.Itisalsoreportedtoimproveyourthyroidfunction.Guava

This is packed full of vitamin C, plus fiber, potassium,manganese, and folicacid.Maca

OftenreferredtoasIncansuperfood,ithasbeenusedforthousandsofyearsbyAndean societies to nourish and heal. Benefits include increased stamina,endurance,andlibido,anditisalsosaidtostimulatetiredadrenalsandtheentireendocrinesystemtorestorevitality.Itcontainsaminoacids,minerals,vitamins,alkaloids,andsterols(greatforbodybuilders!).Ithasavanilla/carameltasteandisgreatinsmoothies.MesquitePowder

Some people put this in their smoothies. It is ground from the pods in themesquiteplantandhasbeeneatenforthousandsofyearsbyNativeAmericans.It is rich in protein, fiber, potassium, iron, zinc, calcium, and lysine, and isapparentlyverygoodatbalancingbloodsugarbecause thesugarwithin it isafructoseanddoesnotrequireinsulintometaboliseit.Asa sidenote, ifyouarediabeticorhypoglycemic,greensmoothiescanhelpyourcondition.Youcanstick to justveggies, tomato,andavocado,no fruitorverylowsugarfruit,andaddmilledflaxseed,flaxseedoil,orhempseedoiltoyoursmoothies,whichhelpsslowdownthedigestionandreleaseofsugars.Pomegranate

Full of antioxidants as well and the seeds contain fiber. Its benefits include:preventionofbloodclots, reportedtobeanaturalcureforprostatecancer,canprevent heart problems, reduces diarrhea, reduces plaque in arteries, lowersbloodpressure,andmanymore.Raspberries

Highinfiber,antioxidants,andothernutrients.Spirulina

This is a typeofblue-greenalgaeandawonderful sourceofprotein, essentialfattyacids,minerals,andvitamins.Theironisbeneficialforthosewithanemia.It is said to help with weight loss, detoxify your body, improve blood sugarproblems, remove toxic metals from the body, and lower cholesterol, amongotherbenefits.Wheatgrass

Thisisgoodforchlorophyll,enzymes,aminoacids,minerals,andvitamins.Benefits include increasing red blood cell count, lowering blood pressure,helpingtodetoxifythebody,neutralizingtoxins,andalkalizingthebody.Itwillstrengthenyourcells, is said to restore fertility, turngrayhair tonormalcolor,andevenfreshenyourbreath!Thisisjustashortlistofthemanysuperfoodsavailabletoyou.Ifyoucheckoutyour local health food store you will be sure to find various superfoods inpowderformthatwillprovideyoursmoothiewiththatextranutrientboost.

A

AboutMilks:BuyorMakeYourOwn?

ddingmilkisagreatoptionforyoursmoothies.Itwillhelpcreateacreamierandthickerconsistencythanjustaddingwater.Sogoaheadandhappilyaddsomeorganiccow'smilk,goatmilk,hempseedmilk,oralmondmilktoyour

nextcreation.Cow's milk has come under scrutiny recently with some health professionalsnowsayingit'sbadforusandonlybabycowsshoulddrinkit!However,somehealth practitioners say that organic raw milk is fine to drink because it isunpasteurised and the healthy bacteria and enzymes are still intact and noartificialgrowthhormonesarepresent.Ihaveseenreportsofdairybeinglinkedtocanceraswell,soIwouldn'twanttorecommenditbutifyoudouseit,don'tgooverboard.Goat'smilkissaidtobemuchhealthier.DoyourownresearchbutIpersonallygaveupdairytoloseextraweightandbehealthieranddidn'tfindithardatallasIusecoconutmilk,almondmilk,andwaterinstead.Thisbookdoeshave yogurt smoothie recipes because I figured everyone wants a treatsometimesandifprobioticyogurtsareused,youwillgetagooddoseofhealthybacteria!When you buy almonds,make sure they are the sweet variety that have beenpasteurized,asopposedtorawalmonds—theseareasaferchoice.Youcanusebrazilnutmilkinmoderation—asaforementioned,brazilnutscanbetoxicislargedoses.Isuggestmakingasmallamountofbrazilnutmilkandusingsparingly;alternatively,popabrazilnutor two inyour smoothieonceadayoreverynowandthen.Hempseedsaregreatforproteinastheycontaineightaminoacidsandthereforeare a "complete" protein.They contain a high amount of omega-3 fatty acids,vitamins,andminerals.HempmilkIfind,though,isanacquiredtaste!Pumpkinseedsalsomakeagoodmilk.

Youcanfindoat,nut,andseedmilksinthestore,butifyouwanttomakeyourown,thenusethisprocedure:

Soakyournutsovernightbeforeblending.(Hempseedsdon'tneedsoaking;justrinse).Rinsethesoakedseedsornuts.

Takeacupofyourchoiceofseedsornuts.

Putinablenderandaddthreetofourcupsoffilteredorpurewater.

Addoneortwodatesoralittlehoney,xylitol,stevia,agavenectar,orcinnamonplusalittlevanillaextract—thesearealloptionaldependingonyourtaste.

Blendandthenpourthroughasieveorstrainerandforevenbetterstraining,putthroughacheesecloth.

Thiswillgiveyouathickmilk.

Forathinnerconsistency,addmorewaterintheoriginalmixorblendwiththestrainedmilk.

Refrigerateandstoreasnormalmilkbutshakebeforeuseincaseofseparation.

W

ListofFatBurningFoodsandusingSmoothiesforWeightLoss

ithoutadoubtyoucanloseweightdrinkinggreensmoothies!Replaceyourdaily snacks of cookies, potato chips, or other unhealthy foods with asmoothieforagreatstarttohealthyeatingandweightloss.

Ilostapproximatelysevenpoundsintwoweeksjustfromreplacingbreakfastorlunchwithagreensmoothie.IusuallymadeenoughfortwoorthreeglassessowhatIdidn'tconsumeat thatmeal-timeIhad laterasasnack.Thegreat thingabout smoothies is that once you start drinking them youwill notice that youwon't feel sohungry forunhealthy snacks, your energywill last longer, and itwillbecomeeveneasiertocutbackonbreakfastorlunch.Youwillprobablybereadyforagoodeveningmealthough—makesureit'shealthy!Toaccelerateyour fat burning, try fatburning foods inyour smoothies—checkoutthefollowinglist:ApplesTheyarefullofsolublefibercalledpectinwhichhelpyoufeelfullerforlonger.Apples also containVitaminC.Apricots Rich in fiber, apricots help you feelfullerlongerandwillhelptolowerbloodcholesterollevels.Theycontainalotof beta-carotene,whichhelpsmopup free radicals and improveyour immunesystem.Beets

Beets are a natural diuretic—thismeans theywill help flush out excesswaterweightorfluid.Theyhaveiron,fiber,andnaturalchlorine,whichwillhelprinsetoxinsandfatsoutofyourbody.Becauseoftheironcontentinbeetstheyareagreatfoodforpeoplewithanemia.Broccoli

Broccoliisfulloffiberaswell,andrichinvitaminC,whichwilldilutethefatandmakesiteasiertoflushfromyourbody.ContainsvitaminB,calcium,iron,beta-carotene,andcanhelplowerbloodpressureanddetoxyourliver.Useonlyafewfloretspersmoothiebecauseitisquitebittertasting—youcanjuiceitfirstandadditforextra"green."

Blackberries

Fulloffiber,vitaminC,andothernutrients.Blueberries

Blueberries are considered a great stomach fat fighter. They are full ofphytonutrients,antioxidants,andare low-calorie ifyouarebeingcareful.Theyarealow-sugarfruit,sotheyareagoodoptionifyouaresensitivetosugar.Cabbage

Sulfurandiodineincabbagehelpcleanseyourstomachandintestines.CabbagealsocontainscalciumandvitaminC.Cantaloupe

Good for vitamin A and C, potassium, vitamin B6, dietary fiber, folate, andniacin(vitaminB3),andfiber.Carrots

Makesaverysweetjuicetoaddtosmoothies,theyarehighinvitaminAandareagooddetoxifier,andhelpyourliverandgutsfunctionsmoothly.Celery

This will eliminate carbon dioxide from your system and its pure form ofcalciumwillfeedyourendocrinesystem.Hormonesfromthispartofyourbodyhelptobreakupfats.Containsmagnesiumandironandisanaturaldiuretic.Cherries

Obviouslyremovethestonebeforeblending!Theyaresupposedtoreducepainandinflammationandcontainanthocyaninwhichissaidtocontributetobellyfatreduction.Chives

Help with weight loss due to their high chromium content. Chromium is anutrient that improves the good functioning of insulin in the bloodstream.Basically themorestableyour insulin, themorestableyourbloodsugar levelsandthemorestableyourenergyis,leadingtolesscravings!Cranberries

Low in sugar, plus great for the urinary and digestive tract.Great for fightingcelluliteanddetoxifyingyourbody.Cucumbers

Agreatfatburnerbecauseasadiuretic,theywillencouragetheremovalofwastefluids from your body. They also have good amounts of silica and sulfur tostimulatethekidneystoflushouturicacidinthebody.Goodfornails,skin,andhair,andcanreducebloodpressure.Dandeliongreens

DandelionleavesandrootsareusedtotreatvariousailmentsandboosthealthbyEuropeans, Asians, and Native Americans. The greens stimulate the liver,kidneys,anddigestion,andactasadiuretic.Gojiberries

Fantastic for antioxidants and contain protein, essential minerals, and aminoacids.Youcanbuythesedried.Greatforbloodbuildingandtheimmunesystem.Grapefruit

Grapefruitwillhelpthebody'sinsulinlevelstocontributetoafat-lossregime.Greenbeans

Low in calories, rich in minerals. Improve liver, kidney, and lung functions.GreenbeanshavevitaminCandiron,whichbothfightfat.Honeydewmelon

Greatforfiberandforhighwatercontent,sowillboostyourhydrationonahotday,plusdelivervitaminsandmineralstoyourbody.Juniperberries

Helpeliminateexcesswaterretentionandimprovedigestion.Theyarealsoanti-inflammatory!Not to be consumed by pregnantwomen orwomenwishing toconceiveasjunipercancauseuterinecontractions.Kale

Kaleisamemberofthesamefamilyasbrusselsproutsandbroccoli.Veryhighinfiberandcontainsmanynutrients,sogreatfordieters.

Lettuce

Fullofvitaminsandmineralsandgoodforyourmetabolismwith thermogenicproperties. (Thermo Orange genic fruits and veggies are low in calories butrequirealotofenergytodigest,thusraisingyourmetabolismafteryoueatthem,

whichhelpsyouburnmorefat.)Lemons

Asqueezeoflemonisgreatforbreakingdownfatandcleansingthebody.Limes

Packedwithfat-fightingvitaminC!Mango

Packedwithfiberbutlowincalories,agoodsourceofbeta-caroteneandvitaminC.Nectarine

Has protein, fiber, and is full of nutrients. The calcium, magnesium, andpotassiumpromotefluidbalance,sotheyaregoodforweightloss.Oatmeal

Adding some oatmeal to a smoothie can help you loseweight as it is high infiber,whichwillhelpstabilizeyourbloodsugar,soyouarelesslikelytosnackonunhealthysnacks.Orange

GreatfortheirhighvitaminCcontentandfiber.Papaya

Papaya is fat-freeandcontains fiber,A,C,potassium,calcium, iron, thiamine,riboflavin,andniacin.Alsocontainstheenzymepeptin,whichhelpsdissolvefatinthebody.Pleasebuyorganicaspapayaisoftengeneticallymodified.Peaches

Packedwithvitaminsandnutrientsandfiber.Theyarefulloffiber,whichmakesthemfilling.Pears

ContainaveryhighfibercontentwithvitaminCandcalcium.Pineapple

Pineapplescontaintheenzymebromelain,whichhelpsdigestproteinandisalsoanti-inflammatory.Theyarealsoagoodsourceof fiber, thiamine,vitaminB6,copper,vitaminc,andmanganese.Pumpkinseeds

Also called pepitas, these are delicious crunchy snacks that are rich inmanganese, tryptophan, magnesium, and phosphorus. They are thought to beanti-inflammatoryagentsaswell.

Raspberries

Theraspberryisgoodfatbusterbecauseofitshighfibercontentandlowsugarlevel. The pectin in raspberries will help prevent too much fat from beingabsorbedintoyourcells,thushelpingweightloss.Spinach

Packedwith iron, itwillboostyourmetabolismwheneaten regularlyandwillpromotebetterliverfunction.Strawberries

Packedwithpowerfulantioxidants,plustheyalsohelpreduceinflammationandincreasemetabolism.Canhelpcontrolbloodsugarlevels.

Tomato

Good vitamin C content plus contains phytochemicals that produce carnitine.Carnitinehelpstobreakdownfatinsideyourbodysoitcanbeusedforenergy.Watermelon

Contains loads of fiber and minerals and is great for your metabolism.Watermelonswillhydrateyouduetotheirhighwatercontentmakingthemgreatforsmoothies.

OtherFruitsandVeggiesandtheirNutritionalValueAvocado

Myfavoritechoiceingreensmoothies,theyarehighinprotein,potassium,fiber,manyvitamins includingA,E,C,B6, andK, andhealthyunsaturated fats forsustainedenergy.Bananas

Containvitamins,minerals,andantioxidants.Particularlyknownfor theirhighfiber,highpotassium,vitaminC,andB6content.Greatforaquickenergyboostduetotheirsimplesugarscontent.Coconut

Useful in smoothies as water or milk. Loaded with antioxidant properties, ithelps the body with many functions including digestion, cell building, sugarlevels,weight loss, andmetabolism—and it's antibacterial too. It has a higherconcentrationofelectrolytesthananyotherfood.Sogreatforhydration!Dates

Containmanyvitaminsandminerals,particularlyhighinfiber,iron,potassium,andantioxidantbetacarotene.Fennel

Goodforfiber,vitamins,minerals,andantioxidants.Ginger

Anti-inflammatory and antibacterial. Helps reduce nausea, migraines, anddiarrhea(causedbye.coli).ItcontainsnutrientsincludingvitaminsB5andB6,potassium,magnesium,andmanganese.Grapes

Richinresveratrol,whichisapowerfulantioxidant,buttheyarequitesweet,sobecarefulifyouhaveasugarproblem.Passionfruit

Very good source of antioxidants, fiber, vitamins, and minerals, particularlyvitaminsC,A,andpotassium.Prunes

Very rich in vitaminA and antioxidants.Of course full of fiber and great forconstipation!Kiwi

Great source of vitamin C and E, potassium, and folic acid. Good for bloodpressure,hearthealth,immunesystemhealth,anddigestion.Willhelpyoufeelrelieffromblockageandbloating.Redcabbage

LotsofvitaminCandothervitaminsandmineralsplusfiber.Sweetbellpeppers

RichsourceofvitaminsandmineralsparticularlyvitaminC in the redpepper,andallcontainhighvitaminAcontent.Capsaicinisanalkaloidpresentinthesepeppers,whichissaidtobegoodforcholesterollevelsandisalsoantibacterial,andanticarcinogenic,withbeneficialpropertiesfordiabetics.OtherGreenSmoothieGreens

Collardgreens

A good source of phytonutrients that have anti-cancer properties. Great forvitaminsA,K,andCandvariousminerals.Mustardgreens

Very high in vitaminK, and good for vitaminsA andC, plus a high level offolatesandfiber.Rocketorarugulalettuce

Richinphytochemicalswhichfightvariouscancerssuchasbreast,prostate,andovarian. Contains minerals, particularly calcium and iron plus vitamin K andvitaminC.Romainelettuce

VeryrichinvitaminA,plusfolates,vitaminCandK,Bvitamins,andiron.Swisschardleaves

A rich source of vitamins A, C, and K plus iron and omega-3 fatty acids. Ifregularlyused,itissaidtohelpirondeficientanemia,preventosteoporosisandvariousheartdiseasesandsomecancers.Turnipgreens

Has high levels of antioxidants, vitaminsA,C,E, calcium, and copper and issaidtobeusefulforthosewitharthritis.Watercress

GreatforvitaminA,C,andK,betacarotene,andvariousminerals.Youwillfindmanyothergreenveggiesinthesupermarketssuchasspringgreens,bokchoy,andsoon.Feelfreetoexperiment!

I

VitaminandMineralListthought itmightbebeneficial toknowthe functionsofvariousvitaminsandminerals, as I have included approximate nutritional information in certainfoodsinpreviouschaptersandalsoineachsmoothierecipe.Ifyouarelooking

to increaseyour intakeof a certainvitaminormineral, thenyoucanchooseasmoothie recipe or certain fruits and veggies accordingly. This list is by nomeanscomprehensive; informationcanbe found inmoredetailonline,but forthisbook,itshouldbeofsomeuse!A(retinol)

Forvision,skin,bone,toothgrowth,etc.B1(thiamine)

Forgoodnervefunctionandmetabolism.B2(riboflavin)

Formetabolism,eyes,andskin.Goodforheadaches.B3(niacin)

Formetabolism,skin,nervoussystem,anddigestion.B6(pyridoxine)

Formetabolismofaminoandfattyacidandgoodforredbloodcellproduction.Folate

Awater-solubleBvitaminthatisneededtomakeDNAandcreateandmaintaincellformation.B12

Needed to create new cells, break down fatty and amino acids, and good fornerves.C(ascorbicacid)

Used for collagen creation, amino acidmetabolism, great for iron absorption,yourimmunesystem,tiredadrenals,andit’sanantioxidant.Calcium

Helpstoformbonesandteeth,andsupportsbloodclotting.Chloride

Controlstheflowoffluidsinyourbloodvesselsandtissuesandhelpsregulatebodyacidity.Chromium

Helpssupportinsulinandregulatebloodsugarlevels.Copper

Helpsintheabsorptionofironandtheformationofhemoglobin.D

Greatforyourimmunesystemandformaintainingstrongbonesandmuscles.E

A great antioxidant, boosts your immune system andwidens blood vessels topreventunwantedbloodclotting.Iodine

Neededbythethyroid,whichregulatesgrowthandmetabolism.Iron

Important for energy, and an essential component of hemoglobin that carriesoxygenthroughoutthebody.K

Extremely important in creating proteins that regulate blood clotting, and forbonestrengthening.Magnesium

Used to maintain normal muscle and nerve function, good for the heart andrelaxation. It helps keep your immune system healthy, bones strong, and can

regulatesugarlevels.Goodfornormalbloodpressureandenergymetabolism.Manganese

Supportscellmetabolismandproteindigestion.Phosphorus

Essentialforbonestrengthandfortheformationofcells.Potassium

Workswithsodiumtohelpmaintainwaterbalance inyourbody,helpscontrolbloodpressure,heartrate,andhelpswiththeutilizationofenergyinthebody.Sodium

Balancesyourfluidsandelectrolytesandsupportsmusclesandnerves.Selenium

Isanantioxidantandhelpspreventoxidationinthebody.Zinc

Essentialforyourimmunesystem,humangrowth,andenzymeactivity.

AnoteonthevitamincontentandnutritionalvalueofeachrecipeBeloweachrecipethereisaquickguidetotheapproximate

nutritionalvalueofthesmoothie."High"meansthatthenutrientisabove20percentofthedailyrequirement.PercentDailyValuesarebasedonadietof2,000caloriesbutyourdietmayincludemoreorlesscaloriesdependingonyourneeds.Howeveryoucanstillusetheinformationgiventodeterminewhetherasmoothieis

highinacertainnutrient.

I

ExtraProteinfyouarereplacingamealwithagreensmoothie,youmaywishtoaddsomeextra protein in the form of protein powder or a superfood powder. Youcertainlydon'thaveto,asyoumayfindanavocadoinyoursmoothieprovides

youwith all the energy you need. However some peoplemay feel they needmoredependingontheirage,weight,andactivitylevel.Youmight choose to use awheyprotein powder—justmake sure it is fromagoodorganicsource—Iuseariceproteinpowderthatistotallysatisfying.Youmayfind that someextranutsandseeds likehemp inyoursmoothiewillbeasufficientamountofproteinforyou.You can also throw in some oats for extra energy or protein. Oats are apowerhouse of phytonutrients and these, plus the fiber, help with high bloodpressure, sugar level problems, bowel problems, and weight loss, as well ashavinganti-cancerproperties.

ExtraTipsforSmoothies1.Needtipsongettingyourchildrentodrinknutritioussmoothies?Thisisquitesimple—first make it sweet with banana and strawberries, then throw in thespinach or lettuce, and finally color it with blueberries, organic chocolatepowder,orsomerawcacaopowder.Rememberthough—thereiscaffeineinthecacaoandchocolatepowder.

2.Add sparklingwater for a different effect—both visually and on your tastebuds!

3. Ifyoursmoothiedidn'tcomeoutquiteascreamyasyouhadhoped,addanavocado,abanana,ormango.YoumayalsoliketoaddsomeGreekyogurtwithfriendlybacteriaornutstomakeacreamiertexture.

4.Makeagreensmoothie intoachocolatedessertbyadding justgreens,plainchocolate powder, avocado, and banana.Refrigerate and itwill become like amousse.

5.Remembertorotateyourgreenveggiesforbetternutrition.VictoriaBoutenkosuggests that one should only mix green leaves with fruit, but if using otherstarchyvegetablessuchasbroccoli,carrots,greenbeans,cabbage,etc.,thenitisbesttokeepfruitoutofthesmoothieasthecombinationmaycausegas.Or,inmyopinion, you can try juicing themand adding them to smoothies for extravitmins,etc.

6.Addicewhileblendingtopreventthesmoothiefromwarminguptooquickly,orusesomefrozenfruit.

T

IngredientMeasurementsintheRecipes

his is just a quick note about themeasurements in the recipes.One to twocupsofliquidwillproduceabouttwotallglassesofsmoothie.Iwouldstartoffwithonecupofliquidandseehowittastes,thenadjustyouringredients

accordingly.All "cups" are an approximate amount and you will need to adjust themeasurementsaccordingtowhetheryouwantyoursmoothiesweeter,creamier,greener, and so on. There is no right orwrongway to create a smoothie—sohavefun!

THERECIPES

SimplyGreenandSmoothRecipes

BlueBananaGreenSmoothie1FROZENBANANA(RIPE)1.AHANDFULOFBULEBERRIES2INCHESOFCUCUMBER1-2CUPSOFALMONDMILKAHANDFULOFBABYSPINACH1TSPORLESSOFHONEYICEOPTIONALEXTRAS:AHANDFULOFWATERCRESS

1. Justthrowallingredientsintotheblenderandstartinglow,blendwell.Addacoupleoficecubesandturnuptheblender.

2. Yoursmoothiewillbecrunchierifyouareusingalmondsandwaterinsteadofalmondmilk.

NUTRITION: ENERGY: 397.5CALORIESPROTEIN:12.7GCARBS:84.5GFAT:3.4GIRON:11.8%HIGHINBVITAMINS,VITAMINA,VITAMIN C, VITAMIN D,MANGANESE, FOLATE, CALCIUM,ANDPOTASSIUM.

CacaoGreenSmoothie1FROZENBANANAHALFANAPPLE1TSPORGANICCACAOPOWDER2HANDFULSOFBABYSPINACH1HEAPEDTSPOFFLAXSEED1-2CUPSOFWATEROPTIONAL EXTRAS: 1 TSP CACAO NIBS (WILL BE A LITTLECRUNCHY) A FEW SCRAPES OF A VANILLA POD OR A DASH OFVANILLAEXTRACT(SUGAR-FREE)

1. Blendallingredients.Thissmoothiemightbealittlethinforyourlikingsoifyouwantitthickerwithoutaddinganymoreingredients,addsomeiceandblend.Otherwise,addanavocado.

NUTRITION: ENERGY: 175.8CALORIESPROTEIN:3.2GCARBS:43.7GFAT:1.0GIRON:12.0%HIGHINVITAMINB6,VITAMINA,VITAMIN C, MANGANESE,MAGNESIUM,ANDFOLATE.

Berry&MelonGreensmoothie1CUPOFRASPBERRIESAFEWCHUNKSOFCANTALOUPEMELON1BANANA2HANDFULSOFSPRINGGREENS1-2CUPSOFWATERMAKES2GLASSESOPTIONAL EXTRAS: A HANDFUL OF SPROUTED BROCCOLI ORALFALFASEEDS

1. Putalltheingredientsintotheblenderandstartinglow,workyourwayuptoahighspeedtoreallysmoothoutthespinachleaves.

NUTRITION: ENERGY: 234.6CALORIESPROTEIN:5.0GCARBS:56.8GFAT:1.5GIRON:14.9%HIGHINVITAMINB6,VITAMINA,VITAMINC,ANDMANGANESE.

PineappleDetoxGreenSmoothieALITTLEGRATINGOFGINGER1CUPOFPINEAPPLE1AVOCADO1INCHOFCUCUMBERSEVERALLEAVESOFROMAINELETTUCEAPPROX2CUPSOFWATEROPTIONALEXTRAS:SOMECELERYFORFURTHERDETOXING

1. Startbyblendingthecucumberandpineapplewithalittlewater.Thenaddtherestoftheingredientsandspeeduptheblendertomakesmooth.

NUTRITION: ENERGY: 375.5CALORIESPROTEIN:4.9GCARBS:36.2GFAT:27.5GIRON:12.0%HIGHINVITAMINB6,VITAMINA,VITAMIN C, COPPER, FOLATE,MANGANESE, THIAMIN, ANDPANTOTHENICACID.

ZingySpringGreenSmoothie½SQUEEZEDLEMON2HANDFULSOFKALEORSPINACH1APPLE1FROZENBANANA1AVOCADO1TBSPOFCHIASEEDSAPPROX1-2CUPSOFWATER1CUPOFICE

1. Blendallingredientsapartfromiceuntilsmooth—thenaddtheiceandsmoothitup.

NUTRITION: ENERGY: 484.8CALORIESPROTEIN:4.9GCARBS:65.8GFAT:27.5GIRON:9.4%HIGH INVITAMINB6,VITAMINC,CALCIUM, FOLATE, COPPER,PANTOTHENIC ACID, ANDMANGANESE.

BerryRocketGreenSmoothie1FROZENBANANA1CUPOFSTRAWBERRIES1CUPOFBLACKBERRIES1HANDFULOFROCKETORARUGULALETTUCEABOUT2CUPSOFCOCONUTMILKMAKESAPPROX2GLASSES

1. Putalltheingredientsinblenderandsmoothit.

NUTRITION: ENERGY: 401.1CALORIESPROTEIN:13.3GCARBS:7.9GFAT:12.0GIRON:96.3%HIGHINVITAMINA,VITAMINB6,VITAMIN C, COPPER, FOLATE,MAGNESIUM, MANGANESE,PHOSPHORUS, NIACIN, THIAMIN,ANDZINC.

PearDeliciousGreenSmoothie2PEARS1AVOCADO1HANDFULOFLAMB'SLETTUCE1HANDFULOFCORIANDERORCILANTROAPPROX2CUPSOFWATER1TSPOFMACA(OPTIONAL)ALITTLEHONEYIFEXTRASWEETNESSISNEEDED

1. Blendallingredientswithiceuntilsmooth.Tasteandifyourpearswerenotthereallysweetkind,addalittlehoney.

NUTRITION: ENERGY: 556.5CALORIESPROTEIN:5.9GCARBS:84.1GFAT:28.2GIRON:16.1%HIGH INVITAMINA, POTASSIUM,VITAMINB6,VITAMINC,VITAMINE,COPPER,FOLATE,MANGANESE,PANTOTHENICACID,NIACIN,ANDRIBOFLAVIN.

QuickGreenSmoothie1HANDFULOFSPINACH1SMALLHANDFULOFPARSLEY1FROZENBANANA1PAPAYA(SEEDSREMOVED)ACOUPLEOF ICECUBES1-2CUPOFWATER

1. Mixallingredientsinablenderuntilsmooth.Theparsleytastesquitestrong,soaddmorebananaifyouarenotusedtoitormakewithjustasprigortwo.

NUTRITION: ENERGY: 255.6CALORIESPROTEIN:5.7GCARBS:62.4GFAT:1.6GIRON:96.3%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMINE, FOLATE, MAGNESIUM, ANDMANGANESE.

QuickOrangeBreakfastGreenSmoothie2LARGESWISSCHARDLEAVESORLETTCUELEAVES1WHOLEOREANGESWITHOUTSEEDSANDPEEL½AGRAPEFRUITWITHOUTSEEDSANDPEEL1AVOCADO1BANANAOPTIONAL - A SPRINKLE OF OATS AND 1 TBSP OF VANILLA RICEPROTEINPOWDERICECUBES1OR2CUPSOFWATER

1. Throwinallingredientsandblend—thenrushoutthedoor!

NUTRITION: ENERGY: 722.6CALORIESPROTEIN:27.1GCARBS:168.4GFAT:35.0GIORN:153.2%HIGH IN POTASSIUM,VITAMINA,VITAMIN B6, VITAMIN C,VITAMINE E, CALCIUM, COPPER,FOLATE, MAGNESIUM,MANGANESE, NIACIN,PANTOTHENIC ACID,RIBOFLAVIN, SELENIUM,THIAMIN,ANDZINC.

OrangeandGoGreenSmoothie1AVOCADO1HANDFULOFSPINACH1-2CUPSOFALMONDMILKOPTIONALEXTRAS:SOMELETTUCEANDCUCUMBER

1. Blendalltogetherandgo!

NUTRITION: ENERGY: 542.3CALORIESPROTEIN:10.0GCARBS:59.7GFAT:32.0GIRON:15.4%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMIND, CALCIUM, COPPER, FOLATE,MAGNESIUM, MANGANESE,NIACIN, PANTOTHENIC ACID,RIBOFLAVIN,ANDTHIAMINE.

ChocoPassionGreensmoothie1FROZENBANANA2HANDFULLSSPINACH1PASSIONFRUIT(THEINSIDES)2CHUNKSOFDARKCHOCOLATEOR1TSPOFCOCOAPOWDER2CUPSOFALOMONDMILKAPPROX

1. Mixallingredientsinablender.

NUTRITION: ENERGY: 760.8CALORIESPROTEIN:9.0GCARBS:119.2GFAT:36.1GIRON:29.7%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMIND, CALCIUM, COPPER, FOLATE,MAGNESIUM, MANGANESE, ANDPHOSPHORUS.

SweetGreenSmoothie2HANDFULSOFKALE1PEAR1BANANA1-2HANDFULSOFDATES1CUPOFWATERICE

1. Blendeverythingtogether.Addateaspoonofhoneyforanevensweetertaste.

NUTRITION: ENERGY: 374.9CALORIESPROTEIN:7.7GCARBS:92.3GFAT:2.5GIRON:18.8%HIGH IN POTASSIUM,VITAMINA,VITAMIN B6, VITAMIN C,CALCIUM, COPPER, MAGNESIUM,MANGANESE,ANDTHIAMINE.

Strawberry&MelonDelightGreenSmoothie2CUPSOFSWISSCHARD2CUPSOFWATERMELON2INCHESOFCUCUMBER1AVOCADO1TSPOFCHIASEED1SQUEEZEOFLEMON1OR2CUPSOFWATER

1. Mixallingredientsapartfromtheice.Blenditwellandthenaddtheicetocoolit.

NUTRITION: ENERGY: 405.4CALORIESPROTEIN:7.4GCARBS:40.3GFAT:28.3GIORN:16.1%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,COPPER,FOLATE, MAGNESIUM,MANGANESE, NIACIN,PANTOTHENIC ACID, ANDTHIAMINE.

TropicalGreenSmoothie1CUPOFPINEAPPLECHUNKS1CUPOFMANGO1HANDFULOFSPINACHHALFACUPOFCOCONUTMILK,COCONUTWATER,ORSOMECOCONUTCREAMSOMEWATERSOMEICE

1. Mixingredientsinablenderuntilsmooth.Addiceattheend.Tasteandaddmoreofeithercoconutorwaterdependingonyourpreference.

NUTRITION: ENERGY: 220.1CALORISPROTEIN:2.8GCARBS:52.3GFAT:2.5GIORN:9.9%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMINE,FOLATE,ANDMANGANESE.

WakeUpGreenSmoothie1CUPOFSPINACH1STALKCELERYACHUNKOFCUCUMBER1FROZENBANANA1CUPOFRASPBERRIES½-1AVOCADO1CUPOFCANTALOUPEMELONCHUNKS1-2CUPSOFWATER

1. Combineallingredientsandmixuntilsmooth.

NUTRITION: ENERGY: 537.7CALORIESPROTEIN:8.8GCARBS:40.3GFAT:28.7GIRON:20.4%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,COPPER,FOLATE, MAGNESIUM,MANGANESE, NIACIN,PANTOTHENIC ACID,RIBOFLAVIN,ANDTHIAMINE.

FruityPowerGreenSmoothie2CUPSOFSWISSCHARDORKALEAFEWARUGULA(ROCKET)LEAVES1KIWI1BANANA1PEACH(PITTED)1TSPOFWHEATGRASS1-2CUPSOFWATER

1. Blendallingredientstogetheruntilsmooth.

NUTRITION: ENERGY: 216.4CALORIESPROTEIN:5.0GCARBS:53.0GFAT:1.4GIRON:15.9%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,COPPER,FOLATE, MAGNESIUM, ANDMANGANESE.

BreakfastFillerGreenSmoothie1APPLE½-1AVOCADO1CUPOFBLUEBERRIES2HANRFULSOFSPINACH1TSPOFCHOCOLATEPOWDERORATBSPOFCACAONIBS1TBSPOFINSTANTOATS(ORPRE-BLENDEDOATS)1CUPOFWATERORGREENORWHITETEA(CHILLED)SEVERALICECUBES

1. Blendallingredientstogetherandthenaddtheiceandcrush.

NUTRITION: ENERGY: 525.4CALORIESPROTEIN:8.3GCARBS:79.4GFAT:28.1GIRON:25.9%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMINE, FOLATE, MAGNESIUM,MANGANESE, PANTOTHENICACID, NIACIN, PHOSPHORUS,RIBOFLAVIN, THIAMINE, ANDZINC.

LunchtimeBoosterGreenSmoothie1LARGESLICEOFPINEAPPLE3LEAVESOFROMAINELETTUCE½AVOCADO1HANDFULOFSPINACHLEAVES1FROZENBANANA1TBSPOFMILLEDFLAXSEEDORCHIASEED1TSPOFMACAROOT2CUPSOFWATER

1. Blendallingredientstogetheruntilsmooth.Addmorebananaforathicker,sweetersmoothie.

NUTRITION: ENERGY: 311.7CALORIESPROTEIN:4.8GCARBS:39.5GFAT:18.5GIRON:12.3%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,FOLATE,MAGNESIUM, MANGANESE,PANTOTHENIC ACID, ANDRIBOFLAVIN.

GreenSnackSmoothieALARGEHANDFULOFLAMB'SLETTUCELEAVES2INCHESAPPROXOFCUCUMBERA SMALL HANDFUL OF CORIANDER (CILANTRO) OR DANDELIONLEAVE½AVOCADO1BANANA1HANDFULSOFBLUEBERRIES1CUPOFWATERMELON1CUPOFWATERICE

1. Blendallingredientsuntilsmooth.

NUTRITION: ENERGY: 134.7CALORIESPROTEIN:2.3GCARBS:32.6gFAT:0.8gIRON:4.3%HIGH IN POTASSIUM,VITAMINC,MANGANESE, PANTOTHENICACID,ANDTHIAMINE.

Blackberry&DateGreenSmoothie1-2CUPSOFALMONDMILK1AVOCADOASLICEOFPINEAPPLEAHANDFULOFMIXEDLETTUCELEAVES1HANDFULOFBLACKBERRIES1TBSPFLAXSEED1INCHOFCUCUMBER4DATESALITTLEHONEY(OPTIONAL)ICE

1. Putallingredientsapartfromthewaterintheblenderandsmoothit.Tastethesmoothieandseeifyouneedtoaddwatertomakeitmorerunnyormorealmondmilkifyoulikethetaste.

NUTRITION: ENERGY: 530.5CALORIESPROTEIN:7.2GCARBS:60.8GFAT:32.7GIRON:17.7%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMIND,VITAMINE,CALCIUM,COPPER,FOLATE, MAGNESIUM,MANGANESE, NIACIN,PANTOTHENIC ACID,PHOSPHORUS,ANDRIBOFLAVIN.

Orange&PlumGreenSmoothie1ORANGE2PLUMS1AVOCADO1HANDFULOFKALE1MINTLEAF1-2CUPSOFWATERICECUBES

1. Blendallingredientsintheblenderaddingtheiceasthelaststep.

NUTRITION: ENERGY: 508.8CALORIESPROTEIN:11GCARBS:66.4GFAT:28.2GIRON:21.3%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMIND,VITAMINE,CALCIUM,COPPER,FOLATE, MAGNESIUM,MANGANESE, NIACIN,PANTOTHENIC ACID,PHOSPHORUS,ANDRIBOFLAVIN.

Berry&CabbageGreenSmoothie1CUPOFSTRAWBERRIES1CUPOFCABBAGE—GREENORRED(REDMAKESANICEBRIGHTSMOOTHIE)1BANANA1SMALLHANDFULOFALFALFASPROUTSORBEANSPROUTS1AVOCADO2CUPSOFWATER

1. Blendalltogetherandaddsomeicetokeepitrefreshing.2. Ifyouareworriedaboutbloatingandgas,youcanjuicethecabbage

instead,whichmayhelp.

NUTRITION: ENERGY: 478.8CALORIESPROTEIN:8GCARBS:59.5GFAT:28.3GIRON:15.9%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMIND,VITAMINE,CALCIUM,COPPER,FOLATE, MAGNESIUM,MANGANESE, NIACIN,PANTOTHENIC ACID,PHOSPHORUS,ANDRIBOFLAVIN.

CherryTopGreenSmoothie1-2CUPSOFREDCHERRIES(PITTED)1CUPOFBLUEBERRIES1FROZENBANANA1HANDFULOFBABYSPINACHORCHARD1 TBSP OF VANILLA RICE PROTEIN POWDER OR OTHER VANILLAPROTEINPOWDER1-2CUPSOFWATER

1. Addallingredientsintoablenderandmixuntilsmooth.Youcantrythiswithhemporalmondmilkinsteadofwater.Isuggestyoude-seedthecherriesbeforehandandfreezethem—thatwayyoucanmakeyoursmoothiequicklywhenyouwant.

NUTRITION: DEPENDS ON THEPROTEINPOWDERINGREDIENTS.HIGHINPOTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMIND,VITAMINE,CALCIUM,COPPER,FOLATE, MAGNESIUM,MANGANESE, NIACIN, PANTOTHENIC ACID, PHOSPHORUS, ANDRIBOFLAVIN

MangoMintGreenSmoothie½MANGO2INCHESOFCUCUMBERSEVERALSLICESOFFROZENBANANA1APPLEAHANDFULOFLAMBSLETTUCEANDWATERCRESSORSPINACH2FRESHMINTLEAVES1CUPOFWATERICE

1. Blendallingredientstogetheruntilsmooth.Addsomeicetomakeitmorerefreshing.


MintyBerryGreenSmoothie1CUPOFFROZENRASPBERRIES1CUPOFSTRAWBERRIES1FROZENBANANA2MINTLEAVES1HANDFULOFGREENSOFCHOICEORMUSTARDGREENSOPTIONAL—1OR2BRAZILNUTS

1. Blendallingredientstogetherandadd1mintleafandtastebeforeaddinganother.

NUTRITION: ENERGY: 552.1CALORIESPROTEIN:11.8GFAT:6.7GIRON:32.2%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMIND,VITAMINE,CALCIUM,COPPER,FOLATE, MAGNESIUM,MANGANESE, NIACIN,PANTOTHENIC ACID,PHOSPHORUS,ANDRIBOFLAVIN.

WatermelonGreenSmoothie2-3CUPSOFWATERMELON1ORANGE½BANANA2KALELEAVESORSOMEDANDELIONLEAVESASQUEEZEOFLEMONORLIMEOPTIONALHALFANAVOCADOOPTIONAL—AHANDFULOFSTRAWBERRIES1CUPOFWATER

1. Youcanjuicetheorangeorcutitupandputitinblenderalongwiththerestoftheingredients.Blenduntilsmooth.


Apple&CucumberDetoxGreenSmoothie2APPLES½ACUCUMBER1AVOCADOACOUPLEOFSPRIGSOFPARSLEY1TSPOFHONEY

1. Mixallinablenderandaddsomeiceforcoolness.Parsleyhasastrongtaste,soyoumayhavetoaddonlyasmallamountaccordingtotaste.

NUTRITION: ENERGY: 396.4CALORIESPROTEIN:5.2GCARBS:41.3GFAT:27.2GIRON:15.7%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,COPPER,FOLATE, MAGNESIUM,MANGANESE, NIACIN, ANDPANTOTHENICACID.

MintChocChipGreenSmoothie3MINTLEAVES1AVOCADO1TSPOFORGANICCOCOAPOWDER1TSPOFCACAONIBS1HANDFULOFSPINACHLEAVES1 TSP OF VAN ILLA EXTRACT OR ½ A VANILLA POD (INSIDESSCRAPEDOUT)1CUPOFCOCONUTMILKORCOCONUTWATER

1. Addallingredientstoablenderandmix.Ifyouareusingavanillapod,addthislast.

NUTRITION: ENERGY: 375.8CALORIESPROTEIN:8.8GCARBS:22.4GFAT:31.8GIRON:51.8%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,COPPER,FOLATE, MAGNESIUM,MANGANESE, NIACIN,PANTOTHENIC ACID,ANDPHOSPHORUS.

Parsley&BlueberryDetoxGreenSmoothie1CUPOFPARSLEYAPPROX.2CUPSOFBLUEBERRIES2BANANASOPTIONAL—SOMEMANGO1CUPOFWATERSEVERALICECUBES

1. Mixallingredientstogetherintheblender.

NUTRITION: ENERGY: 454.7CALORIESPROTEIN:6.5GCARBS:114.3GFAT:1.9GIRON:28.1%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMINE, FOLATE, MAGNESIUM,MANGANESE, THIAMINE, ANDRIBOFLAVIN.

TropicalSweetGreenSmoothie1BANANAAFEWCHUNKSOFPINEAPPLEAFEWCHUNKSOFMANGO¼CUPOFCOCONUTCREAMOR1CUPOFCOCONUTMILKORWATER1HANDFULOFKALELEAVESADDITIONALWATERIFNECESSARY

1. Addallingredientstoblenderandblenduntilsmooth.Testthethicknessandaddmorewaterifnecessary.

NUTRITION: ENERGY: 243.9CALORIESPROTEIN:4.5GCARBS:58.8GFAT:2.2GIRON:11.1%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMINE, CALCIUM, COPPER, ANDMANGANESE.

BreakfastTreatGreenSmoothie½CUPOFOATMEALOROATS(BLENDOATSDOWNFIRST)1BANANA4STRAWBERRIES1-2CUPSOFMILKOFCHOICE1HANDFULOFSPINACH,COLLARDGREENS,OROTHERGREENSOFCHOICEEXTRAWATERIFLIMITINGTHEMILKCONTENT


NUTRITION: ENERGY: 508.2CALORIESPROTEIN:23.9GCARBS:110.3GFAT:8.3GIRON:29.4%HIGH IN POTASSIUM,VITAMINA,BVITAMINS,VITAMINC,VITAMIND, CALCIUM, COPPER, FOLATE,MAGNESIUM, MANGANESE,NIACIN, PANTOTHENIC ACID,SELENIUM, ZINC, THIAMINE,PHOSPHORUS,ANDRIBOFLAVIN.

CinnamonTreatGreenSmoothie1FROZENBANANA1SMALLCARROT1APPLE1TSPOFCINNAMON1HANDFULOFBABYSPINACH1CUPOFWATERICEALITTLEHONEY

1. Blendallingredientstogetheruntilsmooth.

NUTRITION: ENERGY: 221.9CALORIESPROTEIN:2.8GCARBS:55.7GFAT:1.1GIRON:9.0%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,FOLATE,ANDMANGANESE.

TomatoCreamGreenSmoothie2TOMATOESSEVERALCHUNKSOFWATERMELON½AVOCADOAHANDFULOFCILANTROORCORIANDER½STICKOFCELERYASQUEEZEOFLEMON1CUPOFWATERICE


NUTRITION: ENERGY: 251.9CALORIESPROTEIN:5.3GCARBS:31.8GFAT:5.0GIRON:12.9%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,FOLATE,MANGANESE,ANDPANTOTHENICACID.

Dandelion&AppleGreenSmoothie2SQUEEZESOFLEMON1BUNCHOFDANDELIONGREENSORGREENSOFCHOICE2APPLES1LARGEBANANA1TBSPOFMILLEDCHIASEED1CUPOFWATERAPPROX

1. Putinalltheingredientsintotheblenderandblend—addsomeicetomakeitrefreshing.


BlackberryBurstGreenSmoothie2LARGELETTUCELEAVES1WHOLEORANGE(DE-SEEDEDANDWITHOUTPITHIFPOSSIBLE)1CUPOFBLACKBERRIESAHANDFULOFSPINACHORKALESOMEZESTOFANORANGE(GRATEDPEEL)1BANANAICE1CUPOFWATER

1. Mixallingredientsinablenderuntilsmooth.

NUTRITION: ENERGY: 309.1CALORIESPROTEIN:6.7GCARBS:75.6GFAT:2.0GIRON:15.4%HIGH IN POTASSIUM,VITAMINA,VITAMIN B6, VITAMIN C,CALCIUM, COPPER, FOLATE,MAGNESIUM,ANDMANGANESE.

BlackberryBlueGreenSmoothie2HANDFULSOFSWISSCHARD1CUPOFBLUEBERRIES1CUPOFBLACKBERRIES1FROZENBANANA1CUPOFWATER

1. Mixallingredientsinablenderuntilsmooth.


ChocoPeachGreenSmoothie2BANANAS1PEACHAHANDFULOFRASPBERRIES2HANDFULSSPINACH2TSPCACAO1TSPMACAWATER


NUTRITION: ENERGY: 364.2CALORIESPROTEIN:6.4GCARBS:90.7GFAT:2.3GIRON:18.0%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,COPPER,FOLATE, MAGNESIUM,MANGANESE, NIACIN, ANDRIBOFLAVIN.

BerryBasilGreenSmoothie2CUPSOFFROZENMIXEDBERRIESASMALLHANDFULOFBASILLEAVES1CUPOFWATER1 TBSP OF COCONUT CREAM (OR YOU CAN JUST USE 1 CUP OFCOCONUT MILK OR WATER) 1 TBSP OF FLAX SEED OR PUMPKINSEED

1. Putallingredientsintoablenderandsmoothit.

NUTRITION: ENERGY: 157.5CALORIESPROTEIN:3.0GCARBS:36.0GFAT:1.7GIRON:13.6%HIGH IN POTASSIUM,VITAMINC,ANDMANGANESE.

Blackberry&SeedGreenSmoothie1FROZENBANANA1HANDFULOFBLACKBERRIES1HANDFULOFBABYSPINACHLEAVESASPRINKLEOFSEEDSOFCHOICE1TBSPOFVANILLARICEPROTEIN(OROTHERVANILLA-FLAVOREDPROTEIN POWDER) 1 CUP OF OAT MILK OR OTHER NON-DAIRYUNSWEETENEDMILKALTERNATIVE

1. Blendalltogetheruntilsmooth.Ifusingpumpkinseeds,remembertosoakthemovernighttoreleasetheirenzymes.

NUTRITION: ENERGY: 250.3CALORIESPROTEIN:4.0GCARBS:55.2GFAT:3.8GIRON:13.1%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMIND,VITAMINE,CALCIUM,FOLATE,ANDMANGANESE.

JuiceIt,SmoothItRecipes

HotGreenSmoothie1CUPCARROTJUICE½CUPOFCELERYJUICE½CUPOFCUCUMBERJUICE1TSPHOTSAUCE1TSPLEMONJUICE1HANDFULOFSPINACHLEAVESSMALLHANDFULOFPARSLEYLEAVES1CUPOFICECUBES

1. Juiceabout3or4largecarrots,astickofcelery,andhalfacucumber.2. Pourintotheblender.3. Addtherestoftheingredientsandblenduntilcreamy.Addanavocadofor

amorecreamytexture.

NUTRITION: ENERGY: 87.7CALORIESPROTEIN:4.2GCARBS:18.6GFAT:1.0GIRON:28.1%HIGH IN POTASSIUM,VITAMINA,VITAMIN C, FOLATE, ANDMANGANESE.

PomegranateGreenSmoothieCUPOFBLUEBERRIESAFEWDRIEDGOJIBERRIES½ CUP FRESH POMEGRANATE JUICE (JUICE FROM 2POMEGRANATES) 1 MEDIUM BANANA 2 HANDFULS OF LAMB'SLETTUCE2CUPSOFWATERSOMEICE

1. Juicethepomegranates.2. Blendwiththeotheringredients.

NUTRITION: ENERGY: 226.7CALORIESPROTEIN:3.3GCARBS:57.1GFAT:0.8GIRON:6.6%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,FOLATE,ANDMANGANESE

MorningWakeUpGreenSmoothieHALFA CUPOF CUCUMBER JUICE (ABOUTHALFA CUCUMBER) 1HANDFULOFSPINACHORKALE½AVOCADO1 TBSP OF RICE PROTEIN POWDER (OR OTHER) 2 HANDFULS OFRASPBERRIES1CUPOFWATERAPPROX

1. Juicethecucumberthenaddtotheblender.Fillwithotheringredientspluswaterandblenduntilsmooth.

NUTRITION: ENERGY: 283.6CALORIESPROTEIN:5.4GCARBS:39.5GFAT:14.9GIRON:16.5%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,FOLATE,MAGNESIUM, MANGANESE,NIACIN,PANTOTHENICACID,ANDRIBOFLAVIN.

LunchtimeSurvivalGreenSmoothieJUICEOF2-3FLORETSOFBROCCOLI(HALFALARGEHEAD)1OR2STICKSWORTHOFCELERYJUICESEVERALCHUNKSPINEAPPLE1AVOCADO½BANANAAFEWSTRAWBERRIESHANDFULOFSPINACHLEAVESACOUPLEOFICECUBESEXTRAWATERIFNECESSARY

1. Juicethebroccoliandceleryandaddtoblender.Addtheotheringredientsandsmoothit.

NUTRITION: ENERGY: 448.8CALORIESPROTEIN:6.2GCARBS:54.5GFAT:27.9GIRON:15.6%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,COPPER,FOLATE, MAGNESIUM,MANGANESE, NIACIN,PANTOTHENIC ACID, THIAMINE,ANDRIBOFLAVIN.

ChocolateBlueberryGreenSmoothie1TBSPOFCACAONIBSORORGANICDARKCHOCOLATEPOWDER½CUPOFCARROTJUICE1BANANA1CUPOFBLUEBERRIES2HANDFULSOFSPINACHLEAVES2CUPSOFWATER

1. Juiceabout2or3carrots.Blendwithalltheotheringredientsuntilsmooth.2. Addsomeicetocoolit.

NUTRITION: ENERGY: 295.2CALORIESPROTEIN:5GCARBS:73.3GFAT:0.9GIRON:14.3%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMINE, FOLATE, MANGANESE,ANDRIBOFLAVIN.

Blackberry'AppleCrunchGreenSmoothie1CUPOFBLACKBERRIESJUICEOF1APPLE1SMALLAVOCADO4LEAVESOFROMAINELETTUCEAFEWALMONDSORBRAZILNUTS2CUPSOFWATERAPPROXSEVERALICECUBES

1. Juicethecucumberandapple.Addtoblenderwithotheringredientsandsmoothit—addtheicelastandblendagain.Thealmondsmayblenddownuntilsmooth,otherwiseyouwillhaveaslightlycrunchysmoothie!

NUTRITION: ENERGY: 426.3CALORIESPROTEIN:6.1GCARBS:42.5GFAT:29.8GIRON:15.3%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMINE,COPPER,FOLATE,MAGNESIUM,MANGANESE, NIACIN,PANTOTHENIC ACID,PHOSPHORUS,ANDRIBOFLAVIN.

BroccoliBoostGreenSmoothie2-3BROCCOLIFLORETS—JUICED1PEAR1APPLE1AVOCADOSOMEWATERAFEWICECUBES

1. Juicethebroccoliandaddtotheblender.Mixalltheotheringredientstogetherintheblenderandsmoothwiththeice.

NUTRITION: ENERGY: 475.7CALORIESPROTEIN:5.0GCARBS:62.5GFAT:27.6GIRON:10.9%HIGHINPOTASSIUM,VITAMINB6,VITAMIN C, VITAMIN E, COPPER,FOLATE, MANGANESE, ANDPANTOTHENICACID.

PassionFruitExperienceGreenSmoothie2PASSIONFRUIT1HANDFULOFSTRAWBERRIES½AMANGO1HANDFULOFCORIANDERORCILANTROTHEJUICEOF2INCHESOFCUCUMBER1CUPOFWATERICE

1. Juicethecucumberandaddtoblenderwithremainingingredients.2. Addasprigofmintforgarnish?3. Addasqueezeoflimejuice?

NUTRITION: ENERGY: 205.9CALORIESPROTEIN:3.5GCARBS:51.1GFAT:1.6GIRON:9.6%HIGH IN POTASSIUM,VITAMINA,VITAMIN C, COPPER, FOLATE,ANDMANGANESE.

Apple'PearPowerGreenSmoothieJUICEOF1APPLEJUICEOF1PEAR1AVOCADOAHANDFULOFBABYSPINACH1TSPOFGREENSUPERFOODPOWDEROFCHOICE

1. Juicetheappleandpear.Addtotheblenderwiththerestoftheingredientsandsmoothit.

NUTRITION: ENERGY: 371.8CALORIESPROTEIN:4.6GCARBS:35.2GFAT:27.1GIRON:12.9%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,FOLATE,MANGANESE, PANTOTHENICACID,ANDRIBOFLAVIN.

KiwiParadiseGreenSmoothieJUICEOF1APPLE2KIWIFRUIT1HANDFULOFSWISSCHARD½ANAVOCADOASQUEEZEOFLIME2MINTLEAVES(OPTIONAL)1CUPOFWATERICE

1. Juicetheappleandaddtotheblender.Addallotheringredientsandblend.

NUTRITION: ENERGY: 277.7CALORIESPROTEIN:3.9GCARBS:39.7GFAT:14.2GIRON:10.4%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,COPPER,FOLATE,ANDMANGANESE

BeetItGreenSmoothieJUICEOF1RAWBEETROOT1APPLE½ANAVOCADO1HANDFULOFLETTUCEOFCHOICE1SQUEEZEOFLEMON1TSPOFCACAONIBS1TSPOFMILLEDCHIASEEDS1CUPOFWATERICE

1. Juicethebeetrootandaddtotheblender.Addtheotheringredientstotheblenderandsmoothwiththeice.

NUTRITION: ENERGY: 244.5CALORIESPROTEIN:2.9GCARBS:32.5GFAT:3.7GIRON:7.6%HIGH IN POTASSIUM,VITAMINC,FOLATE,ANDMANGANESE.

FennelFantasticGreenSmoothieJUICE OF ½ A FENNEL BULB (YOU CAN CHOP THE STALKS ANDLEAVESANDADDTOTHESMOOTHIEIFYOUWISH)½ANORANGEJUICEOF½ALIME½ANAVOCADO½ABANANA2OR3MINTLEAVES1CUPOFWATERICE

1. Juicethefennelandlimeandaddtotheblenderandmixwiththeotheringredients.

NUTRITION: ENERGY: 286.9CALORIESPROTEIN:4.2GCARBS:44.5GFAT:14.0GIRON:7.8%HIGHINPOTASSIUM,VITAMINB6,VITAMINC,ANDFOLATE.

BrusselSproutGreenSmoothieJUICEOF2BRUSSELSPROUTSJUICEOF¼CUCUMBERJUICEOF2APPLES1AVOCADOASQUEEZEOFLEMONICE

1. Juicetheapplesandbrusselsprouts.Addtotheblenderwiththeotheringredients.Smoothit.

NUTRITION: ENERGY: 334.0CALORIESPROTEIN:4.1GCARBS:25.6GFAT:26.9GIRON:9.0%HIGHINPOTASSIUM,VITAMINB6,VITAMIN C, FOLATE, ANDPANTOTHENICACID.

QuickColdFixGreenSmoothieJUICE OF 1 ORANGE (OR YOU CAN BLEND AN ORANGE IF YOUPREFER)AHANDFULOFRASPBERRIES1KIWIFRUITALONGSQUEEZEOFLEMON1TSPOFGREENBARLEYGRASSOROTHERGREENSUPERFOOD1BANANA1TSPOFHONEY

1. Juicetheorange.Combineinblenderwithotheringredients.

NUTRITION: ENERGY: 311.9CALORIESPROTEIN:3.7GCARBS:78.1GFAT:1.8GIRON:8.9%HIGHINPOTASSIUM,VITAMINB6,VITAMIN C, FOLATE,MAGNESIUM,ANDMANGANESE

BodyBoostingGreenSmoothie1SMALLJUICEDRAWBEETROOT1JUICEDCARROT1JUICEDSTICKOFCELERY1AVOCADO1HANDFULOFBABYSPINACHLEAVES1HANDFULOFBLUEBERRIES1CUPOFWATERICE

1. Juicethebeet,carrot,andcelery.Addtoblenderwiththeotheringredients.

NUTRITION: ENERGY: 393.7CALORIESPROTEIN:5.8GCARBS:40.4GFAT:26.9GIRON:13.1%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMINE,COPPER,FOLATE,MAGNESIUM,MANGANESE, NIACIN,PANTOTHENIC ACID, ANDRIBOFLAVIN

Apple&LemonGreenSmoothie2HANDFULSOFSPRINGGREENSSQUEEZEFROMHALFALEMON2APPLES-JUICED½AVOCADO½BANANA1CUPOFWATERAPPROXICE

1. Juicetheapplesandlemon(oryoucanjustsqueeze).2. Blendallingredientstogetherinblenderuntilsmooth.


Apple&CarrotGreenSmoothieJUICEOF2APPLESJUICEOF2CARROTSJUICEOF2CELERYSTICKS1AVOCADO½CUCUMBERDASHOFLEMONSOMEICE

1. Juicetheapples,carrot,andcelery.Addtotheblenderwiththeotheringredients.Blendwiththeice.

NUTRITION: ENERGY: 444.6CALORIESPROTEIN:5.2GCARBS:52.6GFAT:27.3GIRON:14.6%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,FOLATE,MAGNESIUM, MANGANESE,NIACIN,PANTOTHENICACID,ANDRIBOFLAVIN.

SomeFruity,SomeYogurtySmoothies

Apple&MelonSmoothie2CUPSOFHONEYDEWMELON,CUTINTOPIECES1APPLE2 TBSP OF ORGANIC LIVE YOGURT (GREEK YOGURT IS NICE ANDTHICK)1TBSPLIMEJUICE1CUPOFWATERICECUBES

1. Placealltheingredientsintotheblenderandsmoothit.


SweetPearSmoothie1PEAR(CORED)1BANANA,CUTINTOSMALLCHUNKS1TSPHONEY1CUPOFALMONDMILK6ICECUBES

1. Blendalltogetheruntilsmooth.

NUTRITION: ENERGY: 330.3CALORIESPROTEIN:2.9GCARBS:78.1GFAT:3.8GIRON:6.8%HIGHINPOTASSIUM,VITAMINB6,VITAMINC,VITAMIND,VITAMINE,ANDCALCIUM.

PapayaStrawberrySmoothie1PAPAYA,PEELEDANDDICED½FROZENBANANA1SLICEOFPINEAPPLE1HANDFULOFSTRAWBERRIES1CUPOFWATERICE

1. Blendallingredientsandthenaddtheice.

NUTRITION: ENERGY: 309.5CALORIESPROTEIN:4.3GCARBS:77.4GFAT:1.9GIRON:8.4%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,FOLATE,ANDMANGANESE

StrawberryGrapefruitDetoxifyingSmoothie½AGRAPEFRUIT1HANDFULOFRASPBERRIES1BANANAOPTIONAL — ADD LIVE YOGURT FOR AN EVEN CREAMIERTEXTURE1CUPOFWATERAPPROXICE

1. Blendallingredientsuntilsmooth.Addalittlewaterfirstandthencheckconsistencybeforeaddingthefullcup.

NUTRITION: ENERGY: 244.3CALORIESPROTEIN:6.2GCARBS:55.5GFAT:2.4GIRON:7.0%HIGHINPOTASSIUM,VITAMINB6,VITAMIN C, MANGANESE, ANDRIBOFLAVIN.

CherryBerrySmoothie2CUPSOFCHERRIES(PITTED)1BANANA1CUPOFRASPBERRIES1APPLEOPTIONAL — DARK CHOCOLATE CHUNKS OR 1-2 TSP OF COCOAPOWDERORCACAONIBS1CUPOFWATERICE

1. Blendalltheingredientsalongwiththeiceandalittlewater.Addmorewaterifyouneedit.

NUTRITION: ENERGY: 482.6CALORIESPROTEIN:5.7GCARBS:120.0GFAT:2.7GIRON:14.6%HIGHINPOTASSIUM,VITAMINB6,VITAMIN C, COPPER,MAGNESIUM, MANGANESE, ANDRIBOFLAVIN.

PomBerrySmoothie1CUPOFSTRAWBERRIESJUICEOF1OR2POMEGRANATES1BANANA1CUPOFRASPBERRIES1CUPOFWATERORALMONDMILKICE

1. Juicethepomegranatesandthenplacealltheingredientsintheblenderandmixuntilsmooth.

NUTRITION: ENERGY: 295.3CALORIESPROTEIN:4.5GCARBS:65.9GFAT:4.5GIRON:11.6%HIGHINPOTASSIUM,VITAMINB6,VITAMINC,VITAMIND,VITAMINE, CALCIUM, FOLATE,MAGNESIUM, MANGANESE, ANDRIBOFLAVIN

CocoMangoSmoothie1MANGO1BANANA2SLICESOFPINEAPPLEJUICED1 TBSP OF COCONUT CREAM OR 1 CUP OF COCONUT MILK ORWATERWATERICE

1. Justputtheingredientsintotheblenderandwhizzit!2. Greatforaquickfruitblast.

NUTRITION: ENERGY: 385.5CALORIESPROTEIN:3.9GCARBS:9.7GFAT:4.4GIRON:9.0%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMIND,VITAMINE,CALCIUM,COPPER,MANGANESE,ANDTHIAMINE

Peach&AlmondSmoothie2SLICESOFPINEAPPLE1BANANA2TBSPSWEETALMONDSORPECANS1PEACH,PITTED½ANAVOCADOWATER

1. Blendalltogetherintheblender.

NUTRITION: ENERGY: 624.7CALORIESPROTEIN:13.3GCARBS:74.9GFAT:36.7GIRON:19.4%HIGHINPOTASSIUM,VITAMINB6,VITAMIN C, VITAMIN E, COPPER,FOLATE, MAGNESIUM,MANGANESE, NIACIN,PANTOTHENIC ACID,PHOSPHORUS, THIAMIN, ANDRIBOFLAVIN.

BlueberryNutSmoothie1PEACH1CUPOFBLUEBERRIES1CUPOFWATER2BRAZILNUTSOROTHER¼TSPVANILLAEXTRACTICE

1. Combineallingredientsintheblenderandsmoothit.

NUTRITION: ENERGY: 140.3CALORIESPROTEIN:2.3GCARBS:31.9GFAT:1.6GIRON:2.7%HIGH IN POTASSIUM,VITAMINC,VITAMINE,ANDMANGANESE.

Pineapple&NectarineEnergySmoothie1BANANA,PEELEDANDCUTINCHUNKS2NECTARINES,PEELED,PITTED,ANDCUTINCHUNKS2SLICESOFPINEAPPLE1CUPOFWATERORMILK1TBSPOFPROTEINPOWDER(VANILLARICEPROTEIN)SOMEWATERANDICEASREQUIRED

1. Placealltheingredientsintotheblenderandblenduntilsmooth.

NUTRITION: ENERGY: 420.6CALORIESPROTEIN:12.9GCARBS:89.4GFAT:4.7GIRON:10.1%HIGH IN POTASSIUM,VITAMINA,BVITAMINS,VITAMINC,VITAMIND, CALCIUM, COPPER,MANGANESE, NIACIN,PANTOTHENIC ACID,PHOSPHORUS, THIAMINE, ANDRIBOFLAVIN.

MelonBerryYogurtSmoothie½OFACANTALOUPEMELON1CUPOFSTRAWBERRIES½BANANA1CUPOFLIVE(HEALTHYBACTERIAINCLUDED)YOGURT

1. Mixalltogetherinblender.

NUTRITION: ENERGY: 428.9CALORIESPROTEIN:18.5GCARBS:83.8GFAT:6.1GIRON:10.9%HIGH IN POTASSIUM,VITAMINA,B VITAMINS, VITAMIN C,CALCIUM, COPPER, FOLATE,MAGNESIUM, MANGANESE,PANTOTHENIC ACID,PHOSPHORUS, THIAMINE, ZINC,ANDRIBOFLAVIN.

Passion&MangoSmoothie1MANGO1CUPOFFRESHPINEAPPLEJUICE3PASSIONFRUITS1FROZENBANANA

1. Smoothalltheingredientsinablenderandservewithice.

NUTRITION: ENERGY: 665.8CALORIESPROTEIN:5.7GCARBS:168.2GFAT:2.4GIRON:13.6%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMINE,COPPER,FOLATE,MAGNESIUM,MANGANESE, NIACIN,RIBOFLAVIN,ANDNIACIN.

FillUpandGoGreenSmoothies

FruityPunchSmoothie1TBSPOFPROTEINPOWDER1HANDFULOFSPINACH1SLICEOFPINEAPPLE1HANDFULOFSTRAWBERRIES1BANANA1NECTARINE1TSPOFFLAXSEED1CUPOFWATERAPPROXICE

1. Blendalltogetherandaddiceforacoolsmoothie.

NUTRITION: ENERGY: 255CALORIESPROTEIN:15.3GCARBS:63.6GFAT:1.7GIRON:15.0%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,COPPER,FOLATE, MAGNESIUM, ANDMANGANESE.

ChocolateBoostGreenSmoothie1HANDFULOFBLUEBERRIES1HANDFULOFBABYLEAFGREENS1LARGEROMAINELETTUCELEAF1BANANA1TSPOFRICEPROTEIN1TSPOFMACA1TSPOFCACAOPOWDER,NIBS,ORORGANICDARKCOCOAPOWDER1CUPOFALMONDMILKOROTHERMILKOFCHOICEICE

1. Blendallingredientstogetherandaddsomeiceattheend.

NUTRITION: ENERGY: 255.3CALORIESPROTEIN:3.8GCARBS:57.2GFAT:3.2GIRON:7.9%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMIND,VITAMINE,CALCIUM,FOLATE,ANDMANGANESE.

WintryGreenSmoothie1BANANA2CUPSOFFROZENBERRIES½ANORANGEAHANDFULOFSPINACHORKALEEXTRAWATER

1. Mixallintheblenderuntilsmooth.Addwaterasnecessary.Iftoosweet,addalittlesqueezeoflemon.

NUTRITION: ENERGY: 310.6CALORIESPROTEIN:6.8GCARBS:74.8GFAT:2.6GIRON:16.8%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,COPPER,FOLATE, MAGNESIUM,MANGANESE,ANDRIBOFLAVIN.

Grapefruit&PineappleDietYogurtSmoothieSEVERALCHUNKSOFPINEAPPLE1SMALLAVOCADOAFEWLEAVESOFLETTUCE½AGRAPEFRUITABIGSQUEEZEOFLIME1CUPOFLOW-FATLIVEYOGURTWATERTOMAKELESSTHICKIFNECESSARY


NUTRITION: ENERGY: 560.4CALORIESPROTEIN:18.0GCARBS:61.3GFAT:31.3GIRON:12.8%HIGH IN POTASSIUM,VITAMINA,B VITAMINS, VITAMIN C,CALCIUM, COPPER, FOLATE,MAGNESIUM, MANGANESE,NIACIN, PANTOTHENIC ACID,PHOSPHORUS, THIAMINE, ZINC,ANDRIBOFLAVIN.

CocoaBananaSmoothie2RIPEBANANASAHANDFULOFFROZENBERRIESMIX1TBSPOFCOCOAPOWDERORRAWCACAOPOWDER1TSPOFGREENSUPERFOOD1TSPOFMACAROOTPOWDERCOCONUT WA TER OR CREAM AND ADD WATER (OR 1 CUP OFALMONDMILK)1TSPOFMANUKAHONEYICEIFYOUWANTITEXTRACOLD

1. Mixalltogetherandblendaway!

NUTRITION: ENERGY: 321.1CALORIESPROTEIN:4.4GCARBS:79.0GFAT:2.8GIRON:14.0%HIGHINPOTASSIUM,VITAMINB6,VITAMIN C, COPPER, FOLATE,MAGNESIUM, MANGANESE, ANDRIBOFLAVIN.

StrawberryCreamGreenSmoothie2HANDFULSOFSTRAWBERRIES2BANANAS1HANDFULOFBABYSPINACHLEAVESASMALLHANDFULOFGOJIBERRIES (SOAKEDBEFOREHANDFORAPPROX5MINUTES)1TSPOFVANILLAEXTRACT(OPTIONAL)1CUPOFMILKOFCHOICE(COW'S,OAT,RICE,COCONUT,ETC.)ICE

1. Blendthemixtureuntilitissmooth.Garnishwithacoupleofblueberries.

NUTRITION: ENERGY: 452.2CALORIESPROTEIN:13.2GCARBS:90.1GFAT:5.0GIRON:15.4%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMIND, CALCIUM, COPPER, FOLATE,MAGNESIUM, MANGANESE,PANTOTHENIC ACID,PHOSPHORUS,ANDRIBOFLAVIN.

Coffee&AlmondBreakfastSmoothie1CUPOFCOOLEDBLACKCOFFEEAHANDFULOFALMONDSOR½CUPOFALMONDMILK2BANANAS1HANDFULOFBLUEBERRIES1TSPHONEYASPRINKLEOFCINNAMON1HANDFULOFSPINACHLEAVESADASHOFMILK(OPTIONAL)

1. Mixeverythinginablender.

NUTRITION: ENERGY: 411.6CALORIESPROTEIN:8.3GCARBS:80.6GFAT:10.5GIRON:14.4%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMINE,COPPER,FOLATE,MAGNESIUM,MANGANESE, RIBOFLAV IN, ANDTHIAMINE.

SaladSmoothie1 AVOCADO (OR YOU CAN USE 2 CUPS OF YOGURT INSTEAD) 1CUCUMBER1TOMATOASMALLBUNCHOFCHIVESAHANDFULOFCILANTROORCORIANDER1STALKOFCELERY3ROMAINELETTUCELEAVESSALTANDPEPPER(OPTIONAL)WATERIFNECESSARYTOMAKEITLESSTHICKICE

1. Mixalltogetherinablenderandwhizzuntilsmooth.

NUTRITION: ENERGY: 338.6CALORIESPROTEIN:6.3GCARBS:25.4GFAT:27.2GIRON:12.9%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,COPPER,FOLATE, MAGNESIUM,MANGANESE, NIACIN,PANTOTHENIC ACID,PHOSPHORUS,ANDRIBOFLAVIN.

TimeCrunchedSmoothies

FastRecipeIdeasStrawberryOrangeSmoothie

Make thiswith strawberries, a littlehoney, abanana, andanorangeororangejuice.QuickBlueberrySmoothie

Useblueberries,yogurt,oravocado,andbanana.TastetheTropicsSmoothie

Blendbanana,mango,pineapple,kiwi,andanorange.BerrySmoothie

Blendyourfrozenberrieswithyogurtorbananaandmilk(orwater).PinaColadaSmoothie

Blendpineapple,coconutcream,andwaterorcoconutwater,withbanana.Addatablespoonofseedswithanyofthese

Suchassunflower,chia,etc.Ifyouareaddingunmilledseedsyoumaynotgetthem to blend verywell and youwill have to drink your smoothiewithout astrawandwithadefinitecrunch.

VerySweetNaughtySmoothies

CreamyPeanutButterBerrySmoothie1BANANA1CUPOFMIXEDFROZENBERRIES½CUPOFCREAM2CUPSOFWATER1 TBSP OF PEANUT BUTTER (UNSWEETENED) 1 TSP OF COCOAPOWDERORCACAOPOWDER2TSPMAPLESYRUPORAGAVESYRUP

1. Placethebananaandstrawberrychunksintotheblender.Pourinthewaterandcreamthentherestoftheingredients.

2. 2.Blenduntilsmooth.

NUTRITION: ENERGY: 698.1CALORIESPROTEIN:19.1GCARBS:92.4GFAT:33.2GIRON:11.2%HIGHINPOTASSIUM,VITAMINB6,VITAMINC,VITAMINE,CALCIUM,COPPER, MAGNESIUM,MANGANESE, NIACIN,PHOSPHORUS, ZINC, ANDRIBOFLAVIN.

JamSmoothie1CUPUNSWEETENEDVANILLAYOGURTORPLAINYOGURTANDVANILLAEXTRACT½TO1BANANA2CUPSOFRASPBERRIES1TBSPOFNATURALLYSWEETENEDJAM2CUPSOFWATER

1. Blendalluntilsmoothandcreamy.

NUTRITION: ENERGY: 538.5CALORIESPROTEIN:7.5GCARBS:130.3GFAT:4.5GIRON:10.8%HIGHINPOTASSIUM,VITAMINB2,VITAMINC,VITAMINE,CALCIUM,COPPER, FOLATE, MAGNESIUM,MANGANESE, NIACIN,PANTOTHENIC ACID, ZINC,THIAMINE,ANDRIBOFLAVIN.

Pomegranate&StrawberriesSmoothie½CUPOFFRESHPOMEGRANATEJUICE1BANANAA HANDFUL OF STRAWBERRIES (OR MIXED FROZEN BERRIES) 1LARGETBSPOFCRÈMEFRAICHEORLOW-FATPLAINYOGURT1TSPOFHONEY(OPTIONAL)1CUPOFWATERICE

1. Putallingredientsintoblenderandmixuntilsmooth.

NUTRITION: ENERGY: 359.2CALORIESPROTEIN:8.6GCARBS:8.2GFAT:3.0GIRON:7.2%HIGHINPOTASSIUM,VITAMINB6,VITAMIN C, CALCIUM,MANGANESE, PHOSPHORUS,ANDRIBOFLAVIN.

BlueberryIceCreamSmoothie1CUPOFBLUEBERRIES(ORANYCHOSENBERRY)(FROZENISBEST)½ABANANA1CUPOFVANILLAORCHOCOLATEICECREAM1CUPOFMILK (APPROXIMATELY) 1 TSPOFHONEY (OPTIONAL)ASPRINKLEORTWOOFCINNAMON(OPTIONAL)ICECUBES

1. Putalltheingredientsintheblender,addingthemilklast.Addthemilkalittleattimesoyoudon'tmakethesmoothietoothin.Youcanaddanymilkyoulike—almondwouldbeagoodchoice.

2. Blenduntilsmooth.

NUTRITION: ENERGY: 594.9CALORIESPROTEIN:14.7GCARBS:100.2GFAT:17.3GHIGH IN POTASSIUM,VITAMINA,VITAMIN B12, VITAMIN C,VITAMIN D, CALCIUM,MANGANESE, PANTOTHENICACID, PHOSPHORUS, ANDRIBOFLAVIN.

SweetYogurt&WatermelonSmoothie1 CUP OF GREEK YOGURT WITH NATURAL BACTERIA 1 TBSP OFHONEY2CUPSOFWATERMELON½ CUCUMBER (OPTIONAL) 2 DATES (OPTIONAL) EXTRA WATER IFNECESSARY

1. Blendalltogetherforathicksmoothie.

NUTRITION: ENERGY: 335.6CALORIESPROTEIN:23.5GCARBS:64.2GFAT:1.7GIRON:6.7%HIGH IN POTASSIUM,VITAMINA,VITAMIN B12, VITAMIN C,CALCIUM, PANTOTHENIC ACID,PHOSPHORUS, THIAMINE, ANDRIBOFLAVIN.

ChoccyGingerBananaSmoothie2BANANASSOMEGRATEDGINGERSEVERAL CHUNKS OF DARK CHOCOLATE OR 1 TBSP OF DARKCOCOA POWDER (SUGAR-FREE) 1-2 CUPS OF WATER OR MILK OFCHOICEACOUPLEOFICECUBES

1. Mixalltogetherinablenderandenjoy.

NUTRITION: ENERGY: 664.4CALORIESPROTEIN:21.8GCARBS:106.2GFAT:19.6GIRON:8.3%HIGH IN POTASSIUM,VITAMINA,VITAMIN B12, VITAMIN C,VITAMIN D, CALCIUM, COPPER,MAGNESIUM, MANGANESE,PANTOTHENIC ACID,PHOSPHORUS, SELENIUM, ANDRIBOFLAVIN.

CinnamonAppleSmoothie2APPLES1BANANA1-2TBSPSOFGREEKYOGURTWITHNATURALBACTERIA1TSPOFCINNAMON1TSPOFHONEY1CUPAPPROXOFALMONDMILK(ORWATERANDAHANDFULOFALMONDSFORATHICKERSMOOTHIE)ICE

1. Blendallingredientstogetheruntilsmooth.Addafewcubesoficeasyougoandcheckconsistency.

NUTRITION: ENERGY: 522CALORIESPROTEIN:22.7GCARBS:105.2GFAT:4.6GIRON:9.4%HIGHINPOTASSIUM,VITAMINB6,VITAMINC,VITAMIND,VITAMINE,CALCIUM,ANDPHOSPHORUS.

IndexAAgaveSyrup26,34,55,67,69,78,82,131,137,151,154,157,165,173AlmondMilk34,55,111,140,157,173Almonds34,55,111,140,157,173AlmondMilk26,34,55,67,69,78,82,131,137,151,154,157,173Apple29,36,57,87,94,111,114,116,120,124,125,129,173AppleJuice114Apricot36ArugulaLettuce44,62AscorbicAcid(alsoseeVitaminC)45Avocado24,25,29,32,43,48,49,57,103,161

BBabySpinach55,57,82,92,100,144,122,156Banana16,23,24,25,26,29,43,49,55,57,58,60,62,65,66,69,70,73,74,76,77,81,82,83,84,85,89,90,91,92,94,95,96,98,100,105,108,109,119,121,124,131,132,134,135,137, 138, 140, 142, 144, 145, 149, 151,152,154,156,157,161,165,166,167,171,173

Basil29,99BeanSprout81Beets36BerriesBlackberries37,62,78,95,96,100,111Cranberries38GojiBerries38,105,156JuniperBerries38Raspberries32,42,58,73,84,98,107,121,134,135,137,166Strawberries29,42,49,161,167

BlackCoffee157Blue-GreenAlgae31,33BrazilNuts31,34,84,111,141

Broccoli30,36,38,49,58,108,112BrusselsSprouts38,120

CCabbage37,49,81RedCabbage44

Cacao31,49,57,98CacaoNibs32,57,75,88,109,118,135CacaoPowder49,57,151,154,165

Calcium30,32,37,40,44,45,55,60,66,67,69,70,78,80,81,83,84,85,90,91,95,100,131,137,138,142,144,151,153,156,165,166,167,169,170,171,173

CantaloupeMelon58,73,144Carrot16,26,29,37,49,92,103,109,122,125CarrotJuice103,109Celery37,59,122CeleryJuice103,108,122CelerySticks73,93,103,125,158

Chard82Cherry135RedCherry82

ChiaSeed29,60,71,76,94,118Chive37,158Chloride46Chocolate31,32,49,75,109,151,169DarkChocolate69,109,135,171(alsoseeCocoa)

Chromium31,37,46Cilantro29,63,77,93,113,158Cinnamon35,92,157,169,173Cocoa154CocoaPowder69,88,135,151,154,165,171(alsoseeChocolate)

CoconutCoconutCream72,90,99,138,161CoconutMilk26,34,62,72,88,90,99,138CoconutWater72,161

Coffee157BlackCoffee157

CollardGreens44,91Copper29,40,44,46,59,60,62,63,66,67,69,70,71,73,74,78,80,81,83,84,85,87,88,90,9195,98,108,111,112,113,116,122,135,138,140,142,144,145,149,152,153,154,156,157,158,165,166,171

Coriander29,63,77,93,113,158Cow'sMilk26,34Cranberries38CrémeFraiche24,167Cucumber38,55,59,67,71,73,77,78,83,87,103,107,111,113,120,125,158

CucumberJuice103,107,120

DDandelionGreens38DarkChocolate69,109,135,171Dates35,43,70,170FFennel43,119Fiber15,24,29,30,31,32,36,37,38,40,42,43,44,48FlaxSeeds26

GGinger29,43,59,171GojiBerries38,105,156Grape16,43Grapefruit38,66,134,153Greens9,11,15,16,19,21,24,30,38,44,49,84,91,94ArugulaLettuce44,62CollardGreens44,91DandelionGreens38Kale30,38,60,70,80,85,90,95,107,152MustardGreens44,84Rocket44,62,74RomaineLettuce44,59,76,111,151,158

SpringGreens44,58,124TurnipGreens44Watercress44,55

GreenBarleyGrass31,121GreenBeans38,49Guava32

HHempSeedMilk34HempSeeds29,34,35Honey26,35,55,63,70,78,87,92,121,131,157,161,167,169,170,173ManukaHoney154

HoneydewMelon38,129HotSauce103

IIodine37,46Iron29,30,31,32,33,36,37,38,40,42,43,44,45,46,55,57,58,59,60,62,63,65,66,67,69,70,71,72,73,74,75,76,77,78,81,84,87,88,89,90,91,92,93,94,95,96,98,99,100,103,105,107,108,109,111,112,113,114,116,118,119,120,121,122, 124, 125, 129, 131, 132, 134, 135, 137, 138,140,141,142,144,145,149,151,152, 153, 154, 156, 157, 158, 165, 166,167,170,171,173

JJam166JuiceAppleJuice114CarrotJuice103,109CeleryJuice103,108CucumberJuice103,107,120LemonJuice103LimeJuice113,129OrangeJuice161PearJuice114PineappleJuice138,145PomegranateJuice105,167

JuniperBerries38

KKale30,38,60,70,80,85,90,95,107,152Kiwi29,30,44,74,116,121,161

LLamb'sLettuce63,77,105Leaves26MixedLeaves78

Lettuce38,49,66,67,95,118,153ArugulaLettuce44,62Lamb'sLettuce63,77,105RomaineLettuce44,59,76,111,151,15

Lemon40,60,71,85,93,94,118,120,121,124,125,152LemonJuice103

Lime40,85,116,119,153LimeJuice113,129

Low-FatYogurt153,167

MMacaRoot76,154Manganese29,32,40,43,46,55,57,58,59,60,62,63,65,66,67,69,70,71,72,74,75,76,77,78,80,81,83,84,85,87,88,89,90,91,92,93,94,95,96,98,99,100,103,105,107,108,109,111,112,113,114,116,118,121,122,125,132,134,135,137,138,140,141, 142, 144, 145, 149, 151, 152, 153,154,156,157,158,165,166,167,169,171

Magnesium29,30,31,37,40,43,46,57,62,65,66,67,69,70,71,13,74,75,76,78,80,81,83,84,85,87,88,89,91,95,98,107,108,111,121,122,125,135,137,140,144,145,149,152,153,154,156,157,158,165,166,171

Mango24,25,26,29,30,40,49,72,83,89,90,113,138,145,161ManukaHoney154MapleSyrup26,165Melon23,29,58,71,73,129,144CantaloupeMelon58,73,144HoneydewMelon38,129

Watermelon42,71,77,85,93,170MilkAlmondMilk26,34,55,67,69,78,82,131,137,151,154,157,Cow'sMilk21,26,34,35,91,142,151,156,157,161,169,171HempSeedMilk34OatMilk34,100

Mint29,83,84,88,113,116,119MixedLeaves78MustardGreens44,84

NNectarine40,142Niacin(alsoseeVitaminB3)24,37,40,45,62,63,66,67,71,73,75,78,80,81,83,84,85,87,88,91,98,107,108,111,122,125,140,142,145,153,158,165,166

Nuts24,30,35,48,49,141Almonds34,55,111,140,157,173BrazilNuts21,26,34,35,91,142,151,156,157,161,169,171Pecans140

OOatMilk34,100Oatmeal40,91Oats9,22,24,84,66,75,9OrangeOrangeJuice161

OrganicYogurt129,134,144,153

PPapaya24,40,65,132Parsley30,65,87,89PassionFruit43,113Peach40,98,140PeanutButter165Pear30,40,63,114,131

PearJuice114Pecans140Pepper44,158SweetBellPeppers44

Phosphorus42,46,62,69,75,78,80,81,83,84,85,88,91111,140,142,144,153,156,158,165,167,169,170,171,173

Pineapple26,29,30,40,59,72,76,78,90,108,132,138,140,142,145,149,153,161

PineappleJuice138,145Plums80Pomegranate26,32,105,137,167PomegranateJuice105,167

Potassium30,32,37,40,43,44,46,55,63,65,66,67,69,70,71,72,73,74,75,76,77,78,80,81,83,84,86,87,88,89,90,91,92,93,94,95,96,98,99,100,103,105,107,108,109,111,112,113,114,116,118,119,120,121,122,124,125,129,131,132,134,135,137, 138, 140, 141, 142, 144, 145, 149,151,152,153,154,156,157,158,165,166,167,169,171,171,173

Protein9,21,25,26,29,30,31,32,33,34,3840,43,46,48,66,82,100,107Prunes43PumpkinSeeds30,34,40,100Pyridoxine(alsoseeVitaminB6)45

RRaspberries32,42,58,73,84,98,107,121,134,135,137,166RedCabbage44RedCherry82Retinol(alsoseeVitaminA)45Riboflavin(alsoseeVitaminB2)24,40,45Rocket44,62,74RomaineLettuce44,59,76,111,151,158

SSalt158Seeds29ChiaSeeds29,60,71,76,94,118

FlaxSeeds26HempSeeds29,34,35PumpkinSeeds30,34,40,100SproutedSeeds30SunflowerSeeds30

Selenium31,47,66,91,171Sodium46SparklingWater49Spinach9,30,42,49,55,57,58,60,65,67,69,72,73,75,76,82,83,88,91,92,95,98,100,103,107,108,109,114,122,149,152,156,157BabySpinach29,60,71,76,94,118

Spirulina26,33SpringGreens44,58,124SproutedSeeds30Strawberries29,42,49,161,167SunflowerSeeds30SweetBellPeppers44SwissChardLeaves44Syrup10,26,165AgaveSyrup165MapleSyrup26,165

TTomato32,42,93,158TurnipGreens44

VVanilla32,100VanillaExtract35,57,166VanillaPods57,88VanillaProteinPowder100VanillaRiceProteinPowder100VanillaYogurt166VitaminA(alsoseeRetinol)24,97,43,44VitaminB2(alsoseeRiboflavin)166

VitaminB3(alsoseeNiacin)37VitaminB6(alsoseePyridoxine)37,40VitaminB12169,170,171VitaminC(alsoseeAscorbicAcid)29,30,32,36,37,38,40,42,43,44VitaminD55,67,69,78,80,81,83,84,85,91,100,131,137,138,142,151,156,169,171,173

VitaminE30,63,65,72,75,78,80,81,83,84,85,89,90,100,109,111,112,122,131,137,138,140,141,145,151,157,165,106,173

VitaminK44

WWater10,24,26,34,35,36,38,43,49,55,59,72,78,82,90,98,107,134,135,152,161,165,166,167

SparklingWater49Watercress44,55Watermelon42,71,77,85,93,170Wheatgrass21,26,30,31,33,74WheyProteinPowder26,48

YYogurtGreekYogurt44,129,170,173Low-FatYogurt153,167OrganicYogurt129,139,144,153VanillaYogurt166

ZZinc30–32,47,62,66,75,91,144,153,165,166

green smoothie joy: recipes for living, loving, and juicing green

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