Jennifer Cornbleet Raw Food Made Easy

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DISCLAIMER: All information in this publication is for informational

purposes only and is not intended to diagnose, treat, or cure any

disease and should not in any way be used as a substitute for the

advice of a physician or other licensed health care practitioner.

The author expressly disclaims any responsibility for any liability,

loss or risk, personal or otherwise, which is incurred as a result of

using any of the techniques, recipes, or recommendations

suggested herein. Always consult with a qualified medical

professional before starting any diet or to address specific health

concerns you may have.

Introduction 3

Apple Banana Green Smoothie 5

Non-Sweet Green Smoothie 6

Blueberry Green Smoothie 7

Peachy Apply Green Smoothie 8

Minty Green Smoothie 9

Chocolate Green Smoothie 10

Pineapple Green Smoothie 11

Pear Parsley Smoothie 12

Fall Green Smoothie 13

Garden Vegetable Smoothie 14

Learn More 15

About the Author 16

Connect 17

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or the second half of the century, a smoothie

beverage meant a sweet beverage made from

fruit, fruit juice, ice and sometimes sugar and milk.

Heath-conscious people might use soy milk,

yoghurt, honey or added protein powder or other

supplements. But in the new millennium,

smoothies have undergone a revolution. The

green smoothie is a much healthier drink.

These smoothies are made by blending

fresh fruits, leafy greens, and water.

Not too bitter and not too sweet, green

smoothies are fresh, creamy, and delicious. Kids

love them, and “green-haters” crave them. Quick

to make and consume, these tasty smoothies are

the definitions of ease and convenience.

f green smoothies were the only thing you ever

did with raw foods, you’d be making a substantial

contribution to you health. Greens are nutritional

powerhouses, containing vitamins, minerals,

phytonutrients, fiber, protein, and even small

amounts of Omega 3’s. Greens are the most

important food you can eat, but most people

don’t eat enough. Here’s where the blender

comes in. It “chews” the greens for

you, breaking down the cell walls and

releasing the nutrients. So in a green smoothie,

you’re getting all the goodness of greens without

anything you don’t want—no sugar or dairy

products (as is often the case in regular

smoothies) and no salt or oil (as is often the case

in salads).

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ry Apple Banana Green Smoothie and Blueberry

Green Smoothie for inexpensive drinks made from

readily available ingredients. Non-Sweet Green

Smoothie and Garden Vegetable Smoothie are

perfect when you want a savory alternative. The

other 6 smoothies in this guide provide a variety and

draw upon seasonal ingredients.

ou can also improvise

your own green smoothie

b based on what you have in

the refrigerator. Since the

ingredients are simple—

fruits, greens, and water—you probably have them

on hand. Here’s the basic formula for one 2-cup

serving: 2/3 cup water, 2 cups fruit, and 1 cup

greens.

reen smoothies make a great meal replacement

usually for breakfast, but even for a light lunch or

dinner. You might wish to make 4 cups, doubling

the recipe. That way, you can have a large smoothie

throughout the morning. Store the rest in the

refrigerator and have it as an appetizer with lunch or

dinner or as a mid-afternoon snack (most green

smoothies keep up to 24 hours).

’ve been experimenting with green smoothies for

several years now, and the ten in this guide are my

favorites, because they are so easy and delicious. I

hope you enjoy them! Once you’ve tried them please

leave a comment on the Raw Food Made Easy

Facebook page and let me know how they turn out.

Yours in Healthy Eating,

Jenny

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Yield: 3 cups, 2 servings

1 cup water

2 apples, unpeeled and chopped

1 banana

2 cups chopped spinach or Swiss chard,

packed

1 cup chopped kale or collard greens,

packed

Per serving: calories: 138, protein: 4 g, fat: 1 g, carbohydrate: 28 g, fiber: 6 g, sodium: 61 mg

Put all the ingredients in a blender and process on high speed

until smooth. Stored in a sealed jar in the refrigerator, Apple-

Banana Green Smoothie will keep for 24 hours.

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Yield: 2 cups, 1 serving

2/3 cup water

1/4 cucumber, unpeeled and chopped

1/2 stalk celery, chopped

1/2 apple, unpeeled and chopped

1/2 cup chopped kale, packed

1/2 cup chopped romaine lettuce

1/4 cup chopped fresh parsley, packed

1/8 lemon, peeled

Per serving: calories: 78, protein: 3 g, fat: 1 g, carbohydrate: 13 g, fiber: 4 g, sodium: 43 mg

Put all the ingredients in a blender and process on high speed

until smooth. Stored in a sealed jar in the refrigerator, Non-

Sweet Green Smoothie will keep for 12 hours.

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Yield: 2 1/2 cups, 1 serving

1/2 cup water

1 orange, peeled, sectioned, and seeded

1 banana

1 1/4 cups (6 ounces) frozen blueberries

or mixed berries

1 1/2 cups chopped spinach, Swiss chard,

or kale, packed

Per serving: calories: 288, protein: 6 g, fat: 2 g, carbohydrate: 57 g, fiber: 13 g, sodium: 71 mg

Put all the ingredients in a blender and process on high speed

until smooth. Serve immediately

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Yield: 2 cups, 1 serving

2/3 cup water

1 cup fresh or thawed frozen peach slices

2 apples, unpeeled and chopped

1/2 cup chopped romaine lettuce

1/2 cup chopped kale, packed

Per serving: calories: 145, protein: 3 g, fat: 1 g, carbohydrate: 29 g, fiber: 6 g, sodium: 18 mg

Put all the ingredients in a blender and process on high speed

until smooth. Stored in a sealed jar in the refrigerator, Peachy

Apple Green Smoothie will keep for 24 hours.

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Yield: 2 1/2 cups, 1 serving

2/3 cup water

2 apples, unpeeled and chopped

1 orange, peeled, sectioned, and seeded

2 cups chopped Swiss chard or bok choy,

packed

1/2 cup mint leaves, packed

Per serving: calories: 197, protein: 3 g, fat: 1 g, carbohydrate: 41 g, fiber: 10 g, sodium: 157 mg

Put all the ingredients in a blender and process on high speed

until smooth. Stored in a sealed jar in the refrigerator, Peachy

Minty Green Smoothie will keep for 12 hours.

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Yield: 3 cups, 2 servings

1 1/4 cups water

2 bananas

4 pitted medjool dates, soaked in water

for 10 minutes and drained

3 1/2 tablespoons unsweetened cocoa

powder

3 cups chopped spinach or Swiss chard,

packed

Per serving: calories: 188, protein: 6 g, fat: 2 g, carbohydrate: 37 g, fiber: 9 g, sodium: 70 mg

Put all the ingredients in a blender and process on high speed

until smooth. Serve immediately.

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Yield: 3 cups, 2 servings

2/3 cup water

2 cups chopped fresh pineapple

1 1/2 cups chopped kale, collard greens,

or dandelion greens, packed

Per serving: calories: 103, protein: 3 g, fat: 1 g, carbohydrate: 22 g, fiber: 3 g, sodium: 23 mg

Put all the ingredients in a blender and process on high speed

until smooth. Serve immediately.

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Yield: 2 cups, 2 servings

2/3 cup water

2 pears, chopped

1 cup chopped fresh parsley, packed

Per serving: calories: 109, protein: 2 g, fat: 1 g, carbohydrate: 22 g, fiber: 5 g, sodium: 17 mg

Put all the ingredients in a blender and process on high speed

until smooth. Stored in a sealed jar in the refrigerator, Pear and

Parsley Green Smoothie will keep for 24 hours.

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Yield: 2 cups, 1 serving

2/3 cup water

1 pear or apple, unpeeled and chopped

1/2 cup fresh cranberries or raspberries

1/2 cup red seedless grapes

1 1/2 cups chopped kale, packed

Per serving: calories: 226, protein: 5 g, fat: 2 g, carbohydrate: 46 g, fiber: 9 g, sodium: 46 mg

Put all the ingredients in a blender and process on high speed

until smooth. Stored in a sealed jar in the refrigerator, Fall Green

Smoothie will keep for 24 hours.

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Yield: 4 cups, 2 servings

1 cup water

1/2 zucchini, unpeeled and chopped

1/2 cucumber, unpeeled and chopped

1 tomato, chopped

2 stalks celery, chopped

1/2 apple, unpeeled and chopped

2 cups chopped Swiss chard, bok choy, or

spinach, packed

Per serving: calories: 64, protein: 3 g, fat: 1 g, carbohydrate: 11 g, fiber: 4 g, sodium: 123 mg

Put all the ingredients in a blender and process on high speed

until smooth. Stored in a sealed jar in the refrigerator, Fall

Garden Vegetable Green Smoothie will keep for 12 hours.

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Getting 5 services of fruits and vegetables a day

has never been so delicious and easy!

Over 100 foolproof recipes that use common ingredients

and basic equipment, along with lunch and dinner menu

plans.

Click to learn more about

Jennifer Cornbleet’s great books!

Now you can have your cake and eat it too!

You can stay vegetarian, vegan, gluten-free, or

just plain health-conscious and still eat

delicious desserts.

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Jennifer Cornbleet is a nationally recognized raw food

chef, instructor, and author. She offers lectures,

classes, hands-on workshops, and consultations

nationwide.

Jenny is the author of Raw Food Made Easy For 1 or 2

People and Raw for Dessert. She is also the host of a

companion DVD, Raw Food Made Easy.

Jenny is a faculty instructor at the Living Light

Culinary Arts Institute, a raw food chef school, in Fort

Bragg, California.

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Whether you are just starting out on your raw foods

journey or you’re a raw food enthusiast in need of some

raw food inspiration, the following links and resources are

useful for everyone. Make sure you bookmark them and

check back often!

www.learnrawfood.com

Facebook.com/RawFoodMadeEasy

Youtube.com/user/JenniferCornbleet