Green smoothie joy: Recipes for living, loving, and juicing green
Transcript of Green smoothie joy: Recipes for living, loving, and juicing green
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Copyright©CressidaElias2013
AllRightsReserved.Nopartofthisbookmaybereproducedinanymannerwithout the expresswritten consentof thepublisher, except in the caseofbrief excerpts in critical reviews or articles. All inquiries should beaddressed to Skyhorse Publishing, 307West 36th Street, 11th Floor,NewYork,NY10018.
Skyhorse Publishing booksmay be purchased in bulk at special discountsfor sales promotion, corporate gifts, fund-raising, or educational purposes.Specialeditionscanalsobecreatedtospecifications.Fordetails,contacttheSpecialSalesDepartment,SkyhorsePublishing,307West36thStreet,11thFloor,NewYork,[email protected].
Skyhorse® and Skyhorse Publishing® are registered trademarks ofSkyhorsePublishing,Inc.®,aDelawarecorporation.
www.skyhorsepublishing.com
Cataloging-in-PublicationDataavailableonfile.
ISBN:978-1-62087-293-2
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PrintedinChina
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.
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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
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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
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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
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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
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Fastrecipeideas
VERYSWEETNAUGHTYSMOOTHIESCreamyPeanutButterBerrySmoothie
JamSmoothie
Pomegranate&StrawberriesSmoothie
BlueberryIcecreamSmoothie
SweetYogurt&WatermelonSmoothie
ChoccyGingerBananaSmoothie
CinnamonAppleSmoothie
Index
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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.
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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.
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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!
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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.
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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.
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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.
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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.
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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
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stock.Youcanstilladdotheringredientslikeoatsorflaxseed,etc.fordifferenttastesandnutritionalneeds.
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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.
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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
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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.
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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.
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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.
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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!
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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
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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.
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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:
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Soakyournutsovernightbeforeblending.(Hempseedsdon'tneedsoaking;justrinse).Rinsethesoakedseedsornuts.
Takeacupofyourchoiceofseedsornuts.
Putinablenderandaddthreetofourcupsoffilteredorpurewater.
Addoneortwodatesoralittlehoney,xylitol,stevia,agavenectar,orcinnamonplusalittlevanillaextract—thesearealloptionaldependingonyourtaste.
Blendandthenpourthroughasieveorstrainerandforevenbetterstraining,putthroughacheesecloth.
Thiswillgiveyouathickmilk.
Forathinnerconsistency,addmorewaterintheoriginalmixorblendwiththestrainedmilk.
Refrigerateandstoreasnormalmilkbutshakebeforeuseincaseofseparation.
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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."
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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
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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.
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Lettuce
Fullofvitaminsandmineralsandgoodforyourmetabolismwith thermogenicproperties. (Thermo Orange genic fruits and veggies are low in calories butrequirealotofenergytodigest,thusraisingyourmetabolismafteryoueatthem,
whichhelpsyouburnmorefat.)Lemons
Asqueezeoflemonisgreatforbreakingdownfatandcleansingthebody.Limes
Packedwithfat-fightingvitaminC!Mango
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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.
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Raspberries
Theraspberryisgoodfatbusterbecauseofitshighfibercontentandlowsugarlevel. The pectin in raspberries will help prevent too much fat from beingabsorbedintoyourcells,thushelpingweightloss.Spinach
Packedwith iron, itwillboostyourmetabolismwheneaten regularlyandwillpromotebetterliverfunction.Strawberries
Packedwithpowerfulantioxidants,plustheyalsohelpreduceinflammationandincreasemetabolism.Canhelpcontrolbloodsugarlevels.
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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.
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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
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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
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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!
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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)
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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
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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.
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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.
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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.
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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!
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THERECIPES
SimplyGreenandSmoothRecipes
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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
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MangoMintGreenSmoothie½MANGO2INCHESOFCUCUMBERSEVERALSLICESOFFROZENBANANA1APPLEAHANDFULOFLAMBSLETTUCEANDWATERCRESSORSPINACH2FRESHMINTLEAVES1CUPOFWATERICE
1. Blendallingredientstogetheruntilsmooth.Addsomeicetomakeitmorerefreshing.
NUTRITION: ENERGY: 302.3CALORIESPROTEIN:4.6GCARBS:76.1GFAT:1.5GIRON:17.9%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMIND,VITAMINE,CALCIUM,COPPER,FOLATE, MAGNESIUM,MANGANESE, NIACIN,PANTOTHENIC ACID,PHOSPHORUS,ANDRIBOFLAVIN.
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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.
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WatermelonGreenSmoothie2-3CUPSOFWATERMELON1ORANGE½BANANA2KALELEAVESORSOMEDANDELIONLEAVESASQUEEZEOFLEMONORLIMEOPTIONALHALFANAVOCADOOPTIONAL—AHANDFULOFSTRAWBERRIES1CUPOFWATER
1. Youcanjuicetheorangeorcutitupandputitinblenderalongwiththerestoftheingredients.Blenduntilsmooth.
NUTRITION: ENERGY: 827.3CALORIESPROTEIN:15.7GCARBS:124.4GFAT:39.5GIRON:28.9%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,VITAMIND,VITAMINE,CALCIUM,COPPER,FOLATE, MAGNESIUM,MANGANESE, NIACIN,PANTOTHENIC ACID,PHOSPHORUS,ANDRIBOFLAVIN.
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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.
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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.
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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.
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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.
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BreakfastTreatGreenSmoothie½CUPOFOATMEALOROATS(BLENDOATSDOWNFIRST)1BANANA4STRAWBERRIES1-2CUPSOFMILKOFCHOICE1HANDFULOFSPINACH,COLLARDGREENS,OROTHERGREENSOFCHOICEEXTRAWATERIFLIMITINGTHEMILKCONTENT
1. Blendallingredientsuntilsmooth.
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.
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CinnamonTreatGreenSmoothie1FROZENBANANA1SMALLCARROT1APPLE1TSPOFCINNAMON1HANDFULOFBABYSPINACH1CUPOFWATERICEALITTLEHONEY
1. Blendallingredientstogetheruntilsmooth.
NUTRITION: ENERGY: 221.9CALORIESPROTEIN:2.8GCARBS:55.7GFAT:1.1GIRON:9.0%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,FOLATE,ANDMANGANESE.
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TomatoCreamGreenSmoothie2TOMATOESSEVERALCHUNKSOFWATERMELON½AVOCADOAHANDFULOFCILANTROORCORIANDER½STICKOFCELERYASQUEEZEOFLEMON1CUPOFWATERICE
1. Blendallingredientsuntilsmooth.
NUTRITION: ENERGY: 251.9CALORIESPROTEIN:5.3GCARBS:31.8GFAT:5.0GIRON:12.9%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,FOLATE,MANGANESE,ANDPANTOTHENICACID.
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Dandelion&AppleGreenSmoothie2SQUEEZESOFLEMON1BUNCHOFDANDELIONGREENSORGREENSOFCHOICE2APPLES1LARGEBANANA1TBSPOFMILLEDCHIASEED1CUPOFWATERAPPROX
1. Putinalltheingredientsintotheblenderandblend—addsomeicetomakeitrefreshing.
NUTRITION: ENERGY: 401.3CALORIESPROTEIN:3.5GCARBS:2.4GFAT:1.6GIRON:11.9%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,FOLATE,ANDMANGANESE.
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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.
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BlackberryBlueGreenSmoothie2HANDFULSOFSWISSCHARD1CUPOFBLUEBERRIES1CUPOFBLACKBERRIES1FROZENBANANA1CUPOFWATER
1. Mixallingredientsinablenderuntilsmooth.
NUTRITION: ENERGY: 27.6CALORIESPROTEIN:4.0GCARBS:67.8GFAT:1.3GIRON:11.1%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,FOLATE,ANDMANGANESE.
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ChocoPeachGreenSmoothie2BANANAS1PEACHAHANDFULOFRASPBERRIES2HANDFULSSPINACH2TSPCACAO1TSPMACAWATER
1. Blendallingredientsuntilsmooth.
NUTRITION: ENERGY: 364.2CALORIESPROTEIN:6.4GCARBS:90.7GFAT:2.3GIRON:18.0%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,COPPER,FOLATE, MAGNESIUM,MANGANESE, NIACIN, ANDRIBOFLAVIN.
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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.
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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.
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JuiceIt,SmoothItRecipes
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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.
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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
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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
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BeetItGreenSmoothieJUICEOF1RAWBEETROOT1APPLE½ANAVOCADO1HANDFULOFLETTUCEOFCHOICE1SQUEEZEOFLEMON1TSPOFCACAONIBS1TSPOFMILLEDCHIASEEDS1CUPOFWATERICE
1. Juicethebeetrootandaddtotheblender.Addtheotheringredientstotheblenderandsmoothwiththeice.
NUTRITION: ENERGY: 244.5CALORIESPROTEIN:2.9GCARBS:32.5GFAT:3.7GIRON:7.6%HIGH IN POTASSIUM,VITAMINC,FOLATE,ANDMANGANESE.
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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.
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BrusselSproutGreenSmoothieJUICEOF2BRUSSELSPROUTSJUICEOF¼CUCUMBERJUICEOF2APPLES1AVOCADOASQUEEZEOFLEMONICE
1. Juicetheapplesandbrusselsprouts.Addtotheblenderwiththeotheringredients.Smoothit.
NUTRITION: ENERGY: 334.0CALORIESPROTEIN:4.1GCARBS:25.6GFAT:26.9GIRON:9.0%HIGHINPOTASSIUM,VITAMINB6,VITAMIN C, FOLATE, ANDPANTOTHENICACID.
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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
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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
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Apple&LemonGreenSmoothie2HANDFULSOFSPRINGGREENSSQUEEZEFROMHALFALEMON2APPLES-JUICED½AVOCADO½BANANA1CUPOFWATERAPPROXICE
1. Juicetheapplesandlemon(oryoucanjustsqueeze).2. Blendallingredientstogetherinblenderuntilsmooth.
NUTRITION: ENERGY: 234.2CALORIESPROTEIN:2.7GCARBS:31.8GFAT:13.8GIRON:4.4%HIGHINPOTASSIUM,VITAMINB6,VITAMINC,ANDFOLATE.
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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.
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SomeFruity,SomeYogurtySmoothies
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Apple&MelonSmoothie2CUPSOFHONEYDEWMELON,CUTINTOPIECES1APPLE2 TBSP OF ORGANIC LIVE YOGURT (GREEK YOGURT IS NICE ANDTHICK)1TBSPLIMEJUICE1CUPOFWATERICECUBES
1. Placealltheingredientsintotheblenderandsmoothit.
NUTRITION: ENERGY: 291.2CALORIESPROTEIN:5.5GCARBS:68.9GFAT:1.8GIRON:5.8%HIGHINPOTASSIUM,VITAMINB6,VITAMINC,ANDFOLATE.
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SweetPearSmoothie1PEAR(CORED)1BANANA,CUTINTOSMALLCHUNKS1TSPHONEY1CUPOFALMONDMILK6ICECUBES
1. Blendalltogetheruntilsmooth.
NUTRITION: ENERGY: 330.3CALORIESPROTEIN:2.9GCARBS:78.1GFAT:3.8GIRON:6.8%HIGHINPOTASSIUM,VITAMINB6,VITAMINC,VITAMIND,VITAMINE,ANDCALCIUM.
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PapayaStrawberrySmoothie1PAPAYA,PEELEDANDDICED½FROZENBANANA1SLICEOFPINEAPPLE1HANDFULOFSTRAWBERRIES1CUPOFWATERICE
1. Blendallingredientsandthenaddtheice.
NUTRITION: ENERGY: 309.5CALORIESPROTEIN:4.3GCARBS:77.4GFAT:1.9GIRON:8.4%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,FOLATE,ANDMANGANESE
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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.
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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.
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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
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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
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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.
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BlueberryNutSmoothie1PEACH1CUPOFBLUEBERRIES1CUPOFWATER2BRAZILNUTSOROTHER¼TSPVANILLAEXTRACTICE
1. Combineallingredientsintheblenderandsmoothit.
NUTRITION: ENERGY: 140.3CALORIESPROTEIN:2.3GCARBS:31.9GFAT:1.6GIRON:2.7%HIGH IN POTASSIUM,VITAMINC,VITAMINE,ANDMANGANESE.
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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.
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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.
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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.
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FillUpandGoGreenSmoothies
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FruityPunchSmoothie1TBSPOFPROTEINPOWDER1HANDFULOFSPINACH1SLICEOFPINEAPPLE1HANDFULOFSTRAWBERRIES1BANANA1NECTARINE1TSPOFFLAXSEED1CUPOFWATERAPPROXICE
1. Blendalltogetherandaddiceforacoolsmoothie.
NUTRITION: ENERGY: 255CALORIESPROTEIN:15.3GCARBS:63.6GFAT:1.7GIRON:15.0%HIGH IN POTASSIUM,VITAMINA,VITAMINB6,VITAMINC,COPPER,FOLATE, MAGNESIUM, ANDMANGANESE.
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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.
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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.
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Grapefruit&PineappleDietYogurtSmoothieSEVERALCHUNKSOFPINEAPPLE1SMALLAVOCADOAFEWLEAVESOFLETTUCE½AGRAPEFRUITABIGSQUEEZEOFLIME1CUPOFLOW-FATLIVEYOGURTWATERTOMAKELESSTHICKIFNECESSARY
1. Blendallingredientsuntilsmooth.
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.
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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.
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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.
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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.
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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.
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TimeCrunchedSmoothies
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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.
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VerySweetNaughtySmoothies
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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
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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
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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
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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
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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
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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
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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
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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
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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