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Y u r i E l k a i m , B P H E , C K , R H N

{Smoothies and Juices}

‘All-DAy’EnErgy

Feel amazing and shake oFF

stubborn weight with these

54 “liquid energy” drinks

C o p y r i g h t © El k a i m G r o u p I n t e r n a t i o n a l , I n c .

All rights reserved. No part of this publication may be reproduced

or transmitted in any form or by any means, electronic, or

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information storage and retrieval system.

D i s c l a i m e r

The information presented in this work is by no way intended

as medical advice or as a substitute for medical counselling. The

information should be used in conjunction with the guidance and

care of your physician. Consult your physician before beginning

this program as you would with any exercise and nutrition

program. If you choose not to obtain the consent of your physician

and/or work with your physician throughout the duration of your

time using the recommendations in the program, you are agreeing

to accept full responsibility for your actions.

By continuing with the program you recognize that despite

all precautions on the part of Yuri Elkaim and Elkaim Group

International, Inc, there are risks of injury or illness which can

occur because of your use of the aforementioned information and

you expressly assume such risks and waive, relinquish and release

any claim which you may have against Yuri Elkaim or Elkaim Group

International, Inc, or its affiliates as a result of any future physical

injury or illness incurred in connection with, or as a result of, the

use or misuse of the program.

4

© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m

IntroWhy Juices and Smoothies?

I’m not going to bore you with the health statistics that we

all know about. Yes, we’re sicker and fatter than ever before.

Many of these problems can be corrected and prevented by

eating more plant foods and exercising more.

And there’s no easier way to eat more plant foods

(vegetables and fruit) then by making a daily juice or smoothie.

I probably get 10 servings of veggies and fruit just in my daily

smoothie and green juice alone. It’s just so easy.

Most people don’t eat well because it takes too much time,

they don’t know what to make, and they find healthy foods

taste bland. You will find a solution to each of those obstacles

in this book.

To get you started, I challenge you to make at least ONE

green juice or smoothie each day. It’s the easiest and best

thing you can do for your health, energy, and waistline.

Will you take me up on the challenge?

http://www.alldayenergyjuices.com


5

The #1 Thing To remember About Juicing

I love juicing and making smoothies. My bet is that you

probably do too if you’ve picked up this book. We’ll look at

some of the small differences between fresh-pressed juices

and smoothies in just a moment but first I need to share the #1

thing you must remember about juicing…

Fresh-pressed juices should largely be comprised of

VEGETABLES — not fruit.

Why?

Well you’ve probably heard of fructose, right? Fructose

is a type of sugar that is commonly found in fruit along with

glucose. The problem with fructose though is that it must

enter a different and more complex metabolism process in

your liver before your body can convert it into glucose.

Glucose on the other is much easier for our body to

utilize and it is the ultimate fuel source for our cells. The issue

with fructose is that its “rate dependent” metabolism into

glucose — which occurs in the liver — creates by-products

like uric acid, lipid droplets (which can lead to fatty liver

disease), and very low density lipoproteins (VLDL). The latter

become triglycerides in the bloodstream and can become very

problematic for cardiovascular health.

Fructose’s metabolism is “rate dependent” which means

that your liver can only handle so much fructose at once.

Any amount above what it can handle starts yielding those

nasty by-products at an alarming rate. Think about assembly

line workers that cannot keep up with an increasingly fast

conveyor belt. It’s the same idea.

Now that I’ve scared you away from eating fruit I want you

to rest assured that fruit is not the enemy. Fructose — in its

process form is. Sodas, stored bought juices, and even fresh-

pressed fruit juices are the greatest sources of fructose. Thus,

these sources should be avoided or greatly minimized.

“What…even fresh fruit juice isn’t great?”

Yup. Sure fresh fruit juice contains lots of vitamins and

minerals but it’s a liquid source of fructose which is NOT

buffered by fiber, which means that it will leave your digestive

tract and enter your liver at a very fast rate — which means…

yes, you got it.


6


Throughout this book, you’ll see a number of juicing

recipes which contain fruit — some more than others. For the

most part, I recommend adding ONE fruit (maybe 2) for a bit

of sweetness to some of the green juices that follow. The juices

that are more heavily based on fruits should only be consumed

before or after rigorous exercise. The reason for this is that

exercise speeds up your liver’s ability to process fructose

without shooting out all those unwanted by-products.

As a reminder, your fresh-pressed juices should be made

up of vegetables for the most part. Vegetables (especially

greens) are the holy grail of health and juicing unlocks their

full potential as we’ll discuss in a moment.

So…

Juicing = vegetables

We good so far?

Great.

Your fresh-pressed juices should

be made up for vegetables for the

most part.



7

When Fruit Juices Are Ok

I’ll simply restate what I mentioned above…

Juices that are more heavily based on fruits should only

be consumed before or after rigorous exercise. The reason for

this is that exercise speeds up your liver’s ability to process

fructose without shooting out all those unwanted by-products.

In general, you should eat most of your food after your

workouts. This is because after a workout your cells are

STARVING for glucose and other nutrients. As a result, their

“doors” become wide open for the uptake of nutrients and

calories.

Remember that during exercise your muscles use glucose

as a fuel, and the more intense the exercise, the more glucose

they use. Like driving your car across the country, you need

to replenish your lost fuel sources. And because of their quick

absorption out of the digestive tract, fruit juices are great to

enjoy AFTER a workout and even before a workout if you need

a little boost.

So…

Fresh-pressed fruit juices = post-workout (or before)

I’ll share some of my favourites with you in this book.

In general, you should eat most of your food after your

workouts.


8


Smoothies, Fructose, Blood Sugar, and Candida

We’ve seen that juicing fruit is not the greatest idea.

But what about smoothies?

Well, adding fruit to your smoothies is less problematic

because smoothies contain the whole fruit — which means

fiber. And fiber slows the emptying of food stuff from your

stomach and digestive tract. This means that less fructose

will reach your liver at once, allowing it to efficiently process

whatever fructose does arrive (without the by-products).

One more consideration with fruit is its impact on raising

blood sugar levels and contributing to yeast infections like

candidiasis. Again, these issues are lessened by making

a smoothie instead of a fruit juice — thanks to the fiber

contain in smoothies — but if you do have blood sugar issues

or problems with candida I would advise against even the

smoothies that are more fruit-based.



9

Juices vs. Smoothies and nutrient Absorption

Ok, we’ve seen that the main different between juices and

smoothies is that the former does NOT contain the fiber (or at

least very little of it), whereas the latter is a liquid version of

whole food (meaning, fiber is intact).

Now there is a slight benefit to have less fiber and that is…

better absorption. Fiber (aka. Cellulose) is the plant’s “cell wall”

which our human digestive tract cannot breakdown — since

we lack the enzyme, cellulase [Note: Cows contain this enzyme

which allows them to eat copious amounts of grass without

issue].

As amazing as plant foods are for our health, the catch-22

is that sometimes we can’t fully absorb their full spectrum of

nutrients because of that damn fibrous wall. And that’s where

juicing comes in. Juicing strips away the fiber and leaves us with

pure liquid nutrition that can easily be absorbed into our body.

That’s why juicing is very beneficial for anyone with

a compromised digestive and intestinal system (ie. almost

everyone), and especially for those with IBS, crohn’s, and

colitis — conditions that inhibit absorption of nutrients in the

intestines.


10


Are the Oxalates in green Vegetables Dangerous?

Earlier I noted that green vegetables should be the main

focus of your juices and even many of your smoothies. Green

vegetables are the ultimate source of alkalizing minerals like

calcium, magnesium, and potassium, which help maintain

a slightly alkaline bloodstream — the foundation of good

health and energy.

But you may have heard that green leafies like kale and

spinach contain “anti-nutrients” called oxalates (or oxalic acid),

which interfere with the absorption of certain nutrients.

Although there is some truth to that I don’t personally know

many people who’s health has worsened as a result of eating

or drinking more greens. Having said that, as a precaution,

here are a few ways you can reduce the oxalate levels in grees

(if you like):

~ Lightly steam your green leafies before juicing them or

adding them to your smoothies (steaming reduces oxalate

levels)

~ Add calcium carbonate and magnesium oxide to your green

smoothies (and juices) since both of these compounds will

bind to the oxalates, preventing the oxalates from binding

to important nutrients, and pull them through your

digestive tract.

The only way to truly know if you’re lacking certain nutrients

is to do a nutrient profile with your local naturopathic doctor.

That way you’ll know if oxalates (or other factors) are robbing

you of nutrients. My guess is that you’ll be ok without taking

the 2 measures I’ve mentioned above. I personally don’t.

Personally, I feel you will lose more nutrients by drinking

coffee — because of caffeine’s diuretic stripping effects — then

you will by drinking greens.



11

Does Food Combining Apply to Juices and Smoothies?

I’ve discussed the benefits of food combining in my

previous works like Eating for Energy and the Total Wellness

Cleanse. In a nutshell, food combining recommends the

following guidelines as a way to ensure optimal digestion:

~ Eat fruit alone

~ Avoid mixing starchy carbohydrates and animal proteins

in the same meal

There is a lot of merit to those 2 recommendations

assuming you’re eating the WHOLE food — instead of the

liquid version.

But when it comes to smoothies and juices, food combining

is less important because the juicer or blender has already

done most of the digestion for you.

Plus, since juices and smoothies are for the most part raw,

their ingredients contain higher amounts of food enzymes

(than cooked food), which facilitate their digestion even

further.

However, you may notice that certain smoothies that

contain ingredients that are higher in protein and fat — like nut

butters, coconut milk, etc… — will take a little longer to digest.

In those cases, feel free to use a digestive enzyme beforehand

to facilitate the digestive process.

Eating for Energy

and the Total Wellness Cleanse


12


How long Do Fresh-Pressed Juices and Smoothies last?

The best time to drink your fresh-pressed juice or smoothie

is right away. The longer these drinks sit and are exposed to

oxygen, the greater their nutrient decay.

However, you can store your juices in the fridge for up

to 3 days in a sealed bottled. This is personally what I do.

Smoothies — because they’re so easy to make and less

palatable after a day or two — should be consumed within

a few hours of being made.

Store your juices in the fridge

for up to 3 days in a sealed bottled.



13

Why you Should Chew your liquids

The chewing process initiates the releases of digestive

enzymes and hydrochloric acid — both of which are necessary

for digestion. The tendency when drinking smoothies and

juices is to simply throw them back as quickly as possible.

There are 2 problems with doing this…

First, you get lesser digestion because chewing is not

involved.

Second, you increase the influx of fructose to the liver and

glucose into your bloodstream. Not great — unless you enjoy

higher levels of triglycerides and shooting blood sugar levels,

respectively.

The simple solution to these 2 issues is to drink slowly and

chew your liquids. Take a sip, chew it in your mouth, and then

swallow. Capiche!


14


My Time-Saving Tactic For Juicing less

I love green juices! I really do. I could drink them all day.

And my body and energy levels couldn’t be happier when I do.

But here’s the thing…

Juicing — at least with my Greenstar juicer (aka. The

Sniper Rifle) — takes at least 40 minutes to make slightly less

than 1 liter of juice. Now, 40 minutes is definitely worth the

health and energy benefits but I’ve come up with a better idea,

especially if you’re lazy (like me), have a busy schedule (like

me), and/or have kids (like me).

Considering that fresh pressed juices will generally last

for 3 days in a sealed bottle in the fridge, I now dedicate

2 mornings per week to make about 10 liters of green juice!

Yes, that sounds pretty intense. But the best part is that

juicing 10 liters of produce takes me about 50% longer than

making just 1 liter of juice. So eventhough it’s not as “perfect”

as drinking it fresh, if I can store 10 liters of green juice in the

fridge, me and my entire family can easily grab a juice when

we’re hungry and don’t feel like preparing anything.

It’s an awesome feeling to know that you don’t have to think

about making or juicing anything when you’re starving. Simply

head to the fridge, grab your bottle of juice, and you’re all set!

I usually make Sunday and Wednesday mornings my big

juicing days, both yielding 3 days worth of juice for me and my

family.



15

Isn’t Juicing Expensive?

This is one of the most common questions I get asked about

juicing. The good news is that it’s really that not expensive.

Here’s an example…

A little while ago, I decided to try a few of those “delivered

to your door” fresh-pressed juice cleanses. For about $200,

they deliver 18, 500-ml raw juices to your door. And honestly,

for the convenience it’s worth it — if you can afford it.

However, this delivered option costs about $11 per 500-

ml bottle — that’s pretty expensive.

Now, here’s the cool part…

I decided to load up on produce and juice 18, 500-ml

bottles of my own juice at home. The cost for all this produce

(most of it organic) was about $60 and yielded about 15,

500-ml bottles of juice. Do the math and you’ll see that that

amounts to just $4 per 500-ml bottle.

Not bad at all, Yuri. Not bad at all.

Still, some people might say that that’s still too expensive.

Yet, these people will happily go to Starbucks and spend $5 on

a latte.

Listen, we all have priorities when spending our money.

I would rather spend my money on amazing food and nutrition

than on alcohol, coffee, or other indulgences.

How about you?


16


Choosing Organic Produce — The Clean 15

and The Dirty Dozen

In a perfect world, we’d all be eating and drinking organic

produce all the time. However, I realized that that’s not

necessarily possible for everyone. With that said, do your best

to buy the following “Dirty 12” fruits and vegetables in their

organic state...

The Dirty Dozen1. Peaches

2. Apples

3. Sweet Bell Peppers

4. Celery

5. Nectarines

6. Strawberries

7. Cherries

8. Pears

9. Grapes (Imported)

10. Spinach

11. Lettuce

12. Potatoes



17

Notice how most of these 12 foods would be eaten skin

and all.

Rule of thumb: any food you would eat in its entirety

(including the skin) is best to buy organic.

And since the following 15 foods are the least problematic

from a pesticide perspective, don’t stress about getting them

organic if you don’t want.

The Clean Fifteen1. Onions

2. Sweet Corn

3. Pineapples

4. Avocado

5. Cabbage

6. Sweet Peas

7. Asparagus

8. Mangoes

9. Eggplant

10. Kiwi

11. Cantaloupe (domestic)

12. Sweet Potatoes

13. Grapefruit

14. Papayas

15. Mushrooms


18


The Secret to Having your Kids Fall in love With Juices

and Smoothies

As of this writing, I’ve got 2 little kids — a 2.5 year old,

Oscar and an 8-month old, Luca. From the time we started

feeding our kids solid foods, green juices and smoothies have

been mainstay on their menu.

The trick to having your kids fall in love with quality

nutrition is to get them used to it as early as possible. For

instance, Oscar was a green smoothie monster from about 6

to 12 months. Then, he had a taste of sweeter foods like fruit,

which completely reversed his desire for greens.

Thankfully, he’s still open to smoothies of all kinds and

even the occasional green juice. But if your kids are brought up

on sugar and crap it’s going to be tough-going for a little while

as their palette’s reset to enjoy greens and other vegetable

juices.

My best advice is to get them started with green juices and

green smoothies. Do your best to avoid the very sweet drinks

because they’ll never want anything else after they’ve taste

the sweet goodness.

However, if they absolutely refuse to go green then at

least get them drinking smoothies that are loaded with non-

sweet fruit (berries, apples, etc…) and other highly nutritious

ingredients.

The trick to having your kids fall in love with quality nutrition is to get them used to it as

early as possible.



19

Luca

Oscar


20


What you’ll need…

To make fresh-pressed juices you’ll need a juicer. There are many different types of juicers on the market.

Here’s a brief description of the 3 most common types and associated recommendations:

Types of Juicers• masticating Juicers (aka. single gear/auger)

These types of juicers use a single gear or auger that literally

chews fruit and vegetable fibers and breaks up the plant cells,

resulting in more fiber, enzymes, vitamins and trace minerals.

Masticating juicers are generally more efficient than Centrifugal

juicers (see below) because they can extract more juice from

the same amount of food (i.e. the pulp comes out drier).

Masticating juicers are very capable at juicing virtually any

fruit and vegetable, and single gear juicers will also extract

juice from leaves and grasses, like wheatgrass, spinach,

lettuce, parsley, and other leafy greens and herbs. (Note: the

Champion Juicers are the exception and do not juice wheatgrass

or greens very well).

Another benefit of masticating juicers is that they operate

at slower speeds (RPMs) than centrifugal juicers, resulting in

less foam and heat, which means more nutrition in your glass.

The low speed also increases the shelf life of the juice

so that you can generally store your juicer for a few days.

Masticating juicers are also more versatile than centrifugal

juicers because, in addition to extracting juices, these juicers

also homogenize foods to make baby foods, pates, sauces, nut

butters, banana ice creams and fruit sorbets. Some of these

juicers can even extrude pasta and make bread sticks and rice

cakes!



21

My top recommendation for a masticating juicer is the

Omega VRT 350. It’s priced around $350 and worth every

penny.

Omega VRT 350

$350


22


• twin-gear (extracting) Juicers

These are the most expensive type of juicers, but they

offer the most benefits. Their biggest drawback is that they

take the longest amount of time to make a juice. I know this

first hand because this is the type of juicer that I have.

Twin gear (extractor) juicers turn at even slower speeds

(RPMs), resulting in even less oxidation from foam and less

destruction of nutrients from heat. The low speeds also

decrease the aeration and oxidation of the juicer, meaning you

can refrigerate and store your juice for a few days.

Twin gear juicers are the most efficient type of juicer

available and can extract higher yields of juice from fruits,

vegetables, wheatgrass, spinach, and other greens and herbs.

The pulp that comes out of twin gear juicers is the driest of all

the types of juicers. These juicers extract as much juice from

wheatgrass as the wheatgrass-only type of juicers.

Twin gear juicers operate by pressing food between two

interlocking roller gears. This juicing process yields a larger

volume of juice. The high pressure squeezing force of the twin

gears breaks open tough cell walls and releases more enzymes,

vitamins and trace minerals.

This is also the best type of juicer for juicing wheatgrass.

Twin gear juicers do more than just extract juice as well.

They also make baby foods, nut butters, fruit sorbets and

much more.

My personal recommendation for this category (and the

juicer that I personally use) is the GreenStar 100 Juicer (shown

here). It’s priced around $500.

GreenStar 100 Juicer

$500



23

• centriFugal Juicers

Centrifugal juicers are the most popular and generally the

most affordable type of juicer. In fact, most juicers available in

department stores are centrifugal juice machines.

Centrifugal juicers are great at juicing most any fruit

or vegetable and get the job done very easily and quickly.

However, centrifugal juicers have a more difficult time

effectively extracting high yields of juice from grassed and

leafy foods like wheatgrass, spinach, lettuce, parsley and other

greens and herbs. Centrifugal juicers will extract some juice

from these greens, but far less than single or twin gear juicers.

Centrifugal type juicers first grate the fruit or vegetable

into a pulp, and then uses centrifugal force to push the pulp

against a strainer screen by spinning it at a very high RPM.

The advantages of centrifugal juicers are the speed at

which a juicing job can be done, especially when juicing with

a wide mouth juicer. There are several disadvantages as well.

As mentioned above, centrifugal juicers are not effective

grass and leaf juicers. Additionally, the pulp generated by

a centrifugal juicer is still relatively wet, meaning that some

juice goes to waste. Single gear juicers and twin gear juicers

have higher yields (drier pulp) than centrifugal juicers.

Another disadvantage is the shelf life of the juice from

a centrifugal juicer. Because of the high speed required to

extract juice, the juice gets aerated, or in other words a great

deal of oxygen is dissolved into the juice. The oxygen bubbles

in the juice causes the juice to oxidize (spoil) quickly.

As a result, the juice from a centrifugal juicer should be

consumed right away and can't be effectively stored for any

length of time without loss of nutritional value. If you wish

to store juice, consider a low speed juicer like a single or twin

gear juicer.

I don’t use a centrifugal juicer but I’ve heard through the

grapevine that the Breville Juice Fountain Elite is pretty good

but priced at about $300 you might as well get the Omega

VRT350.

Breville Juice Fountain Elite

$300


24


• blenders

If you could only buy a blender or a juicer, I would

recommend getting a blender simply because you can get

more use out of it. Plus, smoothies (made in a blender) are

a complete meal (thank you fiber) and take much less time to

make than most juices.

Blenders are much more straightforward than juicers.

The most important consideration is choosing one that has

a powerful motor (high RPM) so that it can blend ice and other

tougher ingredients without blinking.

I personally use (and love) the Vitamix. It’s easily the best

$500 I’ve ever spent. However, there are other solid high-

speed blenders like Blendtec that are less expensive and will

still do the job.

Vitamix

$500



25

• Produce and Fresh ingredients

Other than your juicer and blender, you only need

the following ingredient categories:

~ Fresh produce (vegetables and fruit)

~ Nut butters (almond and peanut butter)

~ Coconut oil, flax/hemp oil

~ Young coconuts (optional but amazing)

~ Coconut and nut milk (hemp and rice milk

may also be used)

~ Select herbs and spices

~ Upgrade ingredients (see below)


26


What you Won’t Find In This recipe guide…

Throughout this recipe guide, you will not find any dairy,

gluten, animal protein, or excessive use of supplements.

All of these juice and smoothie recipes are 100% vegan,

dairy-free, and for the most part raw. Adding 1–2 of these

juices and smoothies into your diet each day will take your

health to a new level as you’ll be getting 5–10 servings of

vegetables and fruit without even thinking about it.

I’m not a fan of dairy and don’t believe that humans are

suited to digest it properly. It’s micro- and macronutrient

content are also way out of whack for human needs. I could go

on and on but I’ll just stop there. So, I don’t include cow’s milk

or yogurt in any of these recipes. Instead, the more beneficial

coconut and nut milks are used.

Obviously, you won’t find gluten in any of these recipes

since it is generally not a common ingredient in most liquids.

Just wanted to make that clear.

I’m also not a fan of most animal protein powders (personal

preference) so I haven’t included whey or casein protein in

these recipes. If you want to use them, then that’s fine but I’ve

included a number of amazing vegan protein sources that are

just as good, if not better, than typical animal-based proteins.

In the next section, I’ve also listed some powerful (and

optional) “upgrades” that you can add to any of the smoothies

in this book. Some of them can also be added to certain juices

and I’ve made “upgrade” recommendations for each smoothie

and juice where applicable.

Go crazy and mix and match your own, if you feel like

experimenting.

All of these juice and smoothie recipes are 100% vegan, dairy-free, and for the most part raw.



27

The Upgrades

The following upgrades are described in greater detail in

the attached Bonus Section #1 — The Nutrient Density List that

comes with this recipe guide.

~ Greens powders (wheat grass, barley grass, etc…)

~ Spirulina

~ Flax seeds/oil

~ Hemp seeds/oil

~ Bee pollen

~ Aloe Vera

~ Vitamin C (acerola)

~ Maca

~ Proteins: hemps seeds, hemp protein powder, rice protein

powder, or any other vegan protein brands (Vega,

SunWarrior, Progressive Nutritionals, etc…)


28


A note on Substitutions

The recipes in this guide have all been tested and enjoyed

numerous times in my household. Each recipe has a specific

combination of ingredients which are guaranteed to blow you

away but feel free to make substitutions where needed.

For instance, if a recipe calls for kale and you don’t have

any, then just use another leafy green like spinach, Swiss

chard, etc…

If you don’t have almond butter go with organic peanut

butter, cashew butter, etc…

Where young coconuts are recommended — and if you

don’t have access to them — simply use water and coconut oil

or coconut milk.

Don’t worry about being perfect — it doesn’t exist.

Experiment and enjoy.



29

grocery list

Here’s what you’ll need to put together the juices and smoothies in this recipe guide. Do your best to choose organic whenever

possible, especially for the Dirty Dozen (as described earlier).

Vegetables ~ Kale

~ Swiss chard

~ Spinach

~ Lettuce

~ Arugula

~ Watercress

~ Cucumber

~ Celery

~ Cabbage

~ Beets

~ Carrots

~ Sweet potato

~ Red Pepper

~ Broccoli

Herbs and Spices

~ Parsley

~ Cilantro

~ Mint

~ Ginger

~ Cayenne Pepper

~ Vanilla extract

~ Cinnamon


30


Fruit ~ Tomatoes

~ Avocado

~ Apples

~ Pears

~ Blueberries

~ Strawberries

~ Raspberries

~ Cherries

~ Bananas

~ Oranges

~ Lemon

~ Lime

~ Pineapple

~ Papaya

~ Cantaloupe

~ Watermelon

~ Dates

~ Kiwi

Other ~ Young coconut (or coconut water)

~ Coconut milk

~ Almond butter

~ Organic peanut butter

~ Chia seeds

~ Hemp seeds

~ Liquid stevia

~ Honey or maple syrup

~ Cacao (raw if possible)

~ Sparkling water

~ Apple cider vinegar

Optional Upgrades

~ Hemp oil

~ Flax oil

~ Flax seeds

~ Spirulina

~ Bee pollen

~ Greens powder

~ Aloe vera

~ Maca


31

Recipes

SMOOTHIES

32


Homemade Almond Milk

This is the easiest almond milk you could ever imagine . It can be used

as the base for many of smoothie recipes that follow.

Yields

1 l of almond

mik

I n g r e d i e n t s :

1 cup raw almonds, soaked for 4 hours or more

4 cups water

D i r e c t i o n s :

1. In a powerful blender, blend the raw almonds and water

at high speed for about 30 seconds.

2. If no pulp is wanted, then strain the milk through a nut milk

bag, cheesecloth, or fine strainer into a large bowl.

Then pour into a glass jar and keep in the fridge.


33


The Green MachineThis used to be my go -to green smoothie until I star ted

experimented with many of the other green smoothies to follow.

Nonetheless , still awesome!

Yields

3–4 servings


1 head kale/swiss chard/or dark lettuce

1 banana

1 apple

1 pear

Juice of 1 lime

2 tbsp hemp seeds

½ liter of water

U p g r a d e s :

1 tbsp spirulina or greens powder, 1 tbsp flax/hemp oil


Add ingredients to blender, blend, and enjoy.


34


Undercover GreensThis is a clever way to disguise your greens . If you’ve got kids who don’t

like greens , hopefully the sweetness and colour of the blueberries will

“trick ” your kids into taking a sip (or more).

Yields

2–3 servings


5–6 Swiss chard leaves (or 1 cup spinach)

½ handful cilantro

2 celery stalks

¼ small cucumber

1 cup blueberries

2 tbsp hemp seeds

Juice of ½ lime

4–5 drops of liquid stevia (optional)

250 ml water (or coconut water)




35


Creamy Zingy Limey Smoothie

This is from our Total Wellness Cleanse program but it is so good I just

had to include it .

Yields

2 servings


1 avocado, pitted and diced

1 apple, cored and quartered

250 ml coconut water OR almond milk

Juice of 1 lime

1-inch piece of ginger


1. Grate ginger into separate container and then squeeze juice

out of grated bits into blender.

2. Add all other ingredients to blender, blend and enjoy!


36


Black MagicDon’t let the dark colour of this smoothie scare you. It ’s loaded with

amazing antioxidants and green awesomeness .

Yields

2–3 servings


½ head of kale

1 cup blueberries

1 cup cherries

Juice of ½ lime

1 tsp vanilla extract

250 ml water

2-3 drops of stevia or 1 tbsp honey/maple syrup

U p g r a d e s :

1 tbsp spirulina or greens powder, 1 tbsp coconut oil




37


Blue Chia Chia seeds are an amazing source of f iber and omega-3 fats .

And because of their abilit y to soak up liquid ver y rapidly, it might

be best to drink this smoothie within a few minutes of making it ;

other wise , it may not even come out of the glass .

This smoothie is also surprisingly f illing and a great option

if you’re on the run and need sustained satiet y.

Yields

2 servings


1 cup frozen blueberries

1-2 tbsp chia seeds

250 ml almond milk

1 tsp honey/maple syrup (or 1-2 drops of liquid stevia)




38


Blue PineappleThis is one of the simplest and most amazing smoothies .

And, the combination of pineapple’s bromelain enz ymes

and blueberr y ’s antioxidants makes this one of the healthiest

and digestive-friendly drinks you will f ind.

Yields

2–3 servings


2 cups chopped pineapple

2 cups blueberries

4–5 ice cubes

500 ml water

U p g r a d e s :

1 tbsp hemp seeds, 1 tbsp flax oil




39


Tropi-KaleYields

2–3 servings


1 head of kale

¼ cucumber

1 pear

¼ pineapple (about 2-3 cups chopped pineapple)

250 ml water

4-5 ice cubes

U p g r a d e s :

1 tbsp hemp seeds, 1 tbsp flax/hemp oil, 1 tbsp greens powder




40


The Incredible Hulk

Yields

2 servings


1 banana

1 cup spinach

2 tbsp hemp seeds

2 tbsp hemp or flax oil

1 tbsp ground flax seeds

1 tbsp cacao powder

3–4 drops of Stevia

U p g r a d e s :

1 tbsp maca, 1 tbsp greens powder




41


Green GiantYields

2–3 servings


1 handful kale (about ½ head)

1 handful spinach

1 cup frozen strawberries.

¼ cucumber

1 banana

250 ml almond milk


Add ingredients to blender, blend, and enjoy


42


Coco Kale-AhYields

2–3 servings


½ head of kale

2 handfuls of spinach

1 ripe banana

1 young coconut (meat and water included)

Juice of ½ lime

U p g r a d e s :

1 tbsp greens powder




43


Tangy Coco SpinachYields

2–3 servings


2 big handfuls of spinach

1 banana,

½ cup strawberries

1-2 stalks celery

Juice of 1-inch piece of ginger

Juice of ½ lime

1 young coconut (water and meat)

250 ml water

U p g r a d e s :

1 tbsp greens powder




44


Hot GreensOh my goodness! Another unbelievably delicious green smoothie .

This one combines some delicious tropical f lavours along

with a nice spicy kick .

Yields

3 servings


½ head of kale

2 cups chopped pineapple

1 stalk of celery

½ handful cilantro

1 young coconut (water and meat)

Juice of 1-inch piece of ginger

250 ml water

Pinch of cayenne

U p g r a d e s : 1 tbsp greens powder, 1 tbsp hemp seeds

D i r e c t i o n s : Add ingredients to blender, blend, and enjoy.


45


Clean Coco-GreenYields

2–3 servings


½ head of lettuce

½ handful cilantro

1 young coconut (meat and water included)

1 ripe banana

1 pear

Juice of ½ lime

250 ml water

U p g r a d e s :

1 tsp greens powder, 2–3 tbsp hemp seeds




46


CreamsiclePure awesomeness!

Yields

2–3 servings


3 oranges

1 banana

2 tbsp hemp seeds

1 tbsp vanilla extract

350 ml almond milk

3–4 ice cubes




47


Creamy Strawberry Chiller

This is a great drink on a hot summer’s day.

Yields

2 servings


2 cups frozen strawberries

2 tbsp hemp seeds

500 ml water


2-3 drops liquid Stevia (if more sweetness is desired)




48


Chill Out This is a great drink on a warm summer’s day.

Ser ve over ice if you like .

Yields

2 servings


2 cups cubed watermelon

125 ml water

Juice of ½ lime

Sprig of fresh mint

3-4 ice cubes

1 shot of wheatgrass (optional)




49


Fruity Green GiantPer fect for post-workout fuel replenishment.

Yields

4 servings


1 head of kale (or 3 cups spinach)

1 mango

1 cup strawberries

1 banana

750 ml water

U p g r a d e :

2–3 tbsp hemp seeds, 1 tbsp flax oil


Add ingredients to blender, whip it up, and enjoy.


50


Liquid EnzymesEnjoy the healing powers of pineapple and papaya’s bromelain

and papain digestive enz ymes.

¼ pineapple

½ papaya, seeds removed (flesh scooped out)

Juice of ½ lime

250 ml water




51


Wow…That’s SweetDue to its sweetness (and sugar content) I ’ d recommend

saving this one for af ter a grueling workout .

Yields

2 servings


1 banana

1 tbsp cacao powder

3 dates

2 tbsp peanut butter

1 young coconut (water and meat included)


4–5 ice cubes

U p g r a d e s :

finely chopped fresh mint, 2 tbsp hemp seeds or protein powder




52


Banana Chocolate Milk

Chocolate milk doesn’t get more basic than this .

Yields

1–2 servings


1 banana

250 ml nutmilk

1 tbsp cacao




53


Cherry MilkFor the longest time , this is the only drink our youngest son Luca

would drink . If you’ve got kids , they might enjoy this as well .

The good news is that it ’s loaded with antioxidant powerhouses ,

vitamin E and vitamin C .

Yields

2 servings


500 ml almond milk

2 cups cherries




54


Minty MochaIf you enjoy the taste of cof fee then you’ ll love this “ healthy” version.

Ideally, choose decaf espresso to avoid the caf feine highs and lows.

This is another drink for those warm summer days

when you feel like an ice cof fee .

Yields

2 servings


1-2 shots decaf espresso

1 tbsp cacao

1 banana

250 ml almond milk

Pinch of peppermint oil (or 2-3 fresh mint leaves)

3-4 drops of liquid stevia

4 ice cubes


1. Prepare 1 shot decaf espresso

2. Add decaf espresso and other ingredients

to blender and blend.

3. Serve over ice for a cool treat.


55


Popeye’s Chocolate Treat

This is an easy way to sneak in some greens into your kids smoothies .

But I don’t tell them I told you.

Yields

2 servings


1 frozen banana (or fresh banana with ice cubes added)

1 cup spinach

250 ml coconut milk

250 ml almond milk

1 tbsp raw cacao

Pinch of cinnamon, optional

U p g r a d e s :

1 tbsp hemp seeds or protein powder


Add ingredients to blender, blend, and enjoy


56

Recipes

PrOTEIn POWErHOUSES

57


Peanut Butter Banana Split

Perfect for the occasional sweet treat or post-workout fuel replenishment.

Yields

3 servings


2 ripe bananas

3 tbsp peanut butter

2 cups almond milk

1 cup coconut milk

1 tbsp flax oil

2 tbsp cinnamon

ice (optional)

2 dates or 1 tbsp maple syrup (optional)

U p g r a d e s : hemp seeds or protein powder




58


Peanut Butter And Jam

The combination of strawberries and peanut butter bring back

memories of those PB & J sandwiches from childhood.

Yields

2 servings


500 ml almond milk

1 frozen ripe bananas

1 cup of strawberries

1 tbsp chia seeds

2 tbsp natural peanut butter

1 tsp vanilla extract

2 dates or 1 tbsp maple syrup

Ice, if desired

U p g r a d e s : hemp seeds or protein powder

D i r e c t i o n s : Add ingredients to blender, blend, and enjoy.


59


A Date with Almonds

Per fect for the occasional sweet treat

or post-workout fuel replenishment.

Yields

2 servings


1 banana

4 dates

500 ml almond milk

4 tbsp almond butter

2 tbsp hemp seeds

1 tsp cinnamon

1 tsp vanilla

3-4 ice cubes




60


Coco ChocolateYields

2 servings


1 banana

2 tbsp peanut butter,

250 ml almond milk

250 ml coconut milk

1 tbsp cacao

2 tbsp hemp seeds

3-4 ice cubes

U p g r a d e s :

1 tbsp maca




61


Berry AlmightyThis is another one of my go -to protein smoothies and I ’ ll of ten have

one af ter my workouts . This bad boy packs close to 20 grams of

protein — almost 1 /3 of most our daily requirement. Who says you

can’t get enough protein from plants!

Yields

3 servings


2 cups of your favourite berries

2 tbsp almond butter

2 tbsp hemp seeds

1 tbsp flax oil

1 tbsp maca

250 ml almond milk




62

Recipes

JUICES

63


Simple GreensThis is a basic green juice for beginners . Feel free to ser ve this over ice

to dilute the green taste .

Yields

1–2 servings


1 pear

6-8 kale or Swiss chard leaves

½ lemon



Run all ingredients through a juicer, serve, and enjoy!


64


Sweetly RomaineAnother simple green juice for beginners

with a touch of sweetness .

Yields

1 serving


1 small apple

1 head romaine lettuce

1 carrot




65


Earth to KaleWho knew you could juice a sweet potato?

Tr y this and you’ ll be surprised.

Yields

1–2 servings


6 leaves kale

½ sweet potato




66


Swiss StrawberryGive this green juice to your kids

and they’ ll be beg ging for more J

Yields

2 servings


1 bunch rainbow chard

2 cups strawberries

1 apple

¼ cucumber

1 handful spinach

½ lemon




67


Green FiestaThis is the green juice I ’ ll of ten in make in huge batches .

You can never get enough greens as far as I ’m concerned.

Yields

3–4 servings


1 head kale or Swiss chard

1 large handful of spinach

1 head of romaine lettuce

1 cucumber

10–12 celery stalks

1 green apple

1 lemon




68


Green Ginger Gut Healer

The naturally high levels of L-glutamine in the cabbage

and anti- inflammator y proper ties of the ginger make this juice great

for repairing a damaged gut lining (which most of us have).

Yields

2 servings


1 large wedge green cabbage

(about ¹∕8th of a whole cabbage)

2 pears

1 head of romaine lettuce





69


The Fire StarterGet the f ire hose ready because this bad boy is packing some serious

heat . Per fect on a cold day, when you’re feeling a lit tle under the

weather, or any time you feel like playing with f ire .

Yields

2 servings


2 carrots

1 beet

8 stalks celery

½ cucumber

1 apple

2-inch piece ginger

Juice of 1 lime




70


Spicy Carrot Apple

Another “ f irey” juice to spice up your day.

Yields

2 servings


2 carrots

½ cucumber

1 apple

Juice of 1 lemon


Pinch of cayenne




71


Spicy Green Machine

Loaded with tons of liver suppor ting sulfur,

this juice will make your skin glow.

Oh yeah, it ’s also packing some heat .

Yields

2 servings


½ cucumber

1 handful watercress

1 handful arugula

2 carrots


Juice of 1 lemon




72


Cool, Sweet KalePer fect for a pre- or post-workout fuel f ix on a hot day.

Yields

2 servings


1 head of kale

1 apple

3 cups chopped watermelon

Juice of ½ lemon

2-3 ice cubes


Juice all ingredients through a juicer and serve over ice.


73


Happy Green JuiceYields

2–3 servings


6–8 Swiss chard stalks/leaves

½ cucumber

3–4 celery stalks

1 pear

¼ cantaloupe

Juice of ½ lemon



Run all ingredients through a juicer and serve.


74


The Swiss Kiwi Yields

2–3 servings


5–6 Swiss chard stalks/leaves

5–6 celery stalks

½ handful parsley

1 apple

1 kiwi


Juice of ½ lime




75


Lean, Mean Lycopene

If you enjoy a good Blood Mar y/Caesar,

then you’ ll love this lycopene-rich juice .

Yields

2–3 servings


2 tomatoes

2 carrots

3 celery stalks

½ red pepper

½ cucumber

1 handful of cilantro

Juice of 1 lemon




76


Ginger AppleThe ginger in this recipe provides a nice anti- inflammator y

and tummy soothing benefit and spicy kick

to good old apple juice .

Yields

2 servings


4 apples

1 inch piece of ginger




77


Beet RedSimple and delicious .

Yields

2 servings


1 beet

6 celery stalks


½ lemon




78


Red Liver FlushThis is a heav y- dut y drink that suppor ts liver detoxif ication.

Tr y this f irst thing in the morning.

Yields

1 serving


1 grapefruit

½ beet

1-inch piece ginger

1 lemon

¼ tsp cayenne pepper




79


Sweet SulfurThe sweetness of the apple , beet , and carrot mask the hidden

sulfur- containing powerhouse nutrients in the kale and broccoli .

An amazing juice for cleansing your liver and skin .

Yields

2 servings


1 apple

1 beet

1 carrot

2 stalks of broccoli

3-4 kale leaves

Juice of ½ lemon




80


Grapefruit Mint Grapefruit has been well documented

to reduce bad cholesterol (LDL) and increase levels

of the impor tant antioxidant glutathione .

The addition of mint makes this simple juice simply awesome!

Yields

1–2 servings


2 grapefruits, peeled

1 handful fresh mint


Run all ingredients through a juicer and serve

(over ice, if desired).


81

Recipes

COlD DrInKS

82


Natural Ginger Ale

Yields

2 servings


500 ml sparkling water

2-inch cube ginger, grated and juice squeezed out

Juice of ½ lemon

1 tbsp honey or maple syrup


1. Pour sparkling water into glass

2. Grate ginger into bowl or small container.

3. Tilt bowl or container over glass and squeeze grated

ginger so that its juice pours into sparkling water.

4. Add lemon juice and honey/maple syrup,

stir, and enjoy.


83


Sparkling DigestifThis is a great drink to have before or with a meal

as the lemon and apple cider vinegar assist with digestion.

And if you’re looking for that lit tle “ f izz y” f ix

then you’ ll love this drink .

Yields

2 servings


500 ml sparkling water

3 tbsp apple cider vinegar

Juice of ½ lemon


Combine all ingredients in a glass, stir gently, and enjoy.


84


Strawberry Infusion

Another great chilled drink for a warm summer’s day.

Also a yummy option for picnic or barbecue with family/friends .

Winnie the Pooh jug not included J.

Yields

3–4 servings


1 cup chopped strawberries

½ handful fresh mint,

750 ml water

Handful of ice


Combine all ingredients in a juice jug, stir gently,

and let sit for 2 hours before serving.


85


Raspberry Lemonade

Another terrif ic cold drink for a warm summer’s day.

Yields

4 servings


1 cup freshly squeezed lemon juice (5 to 6 lemons)

¼ cup maple syrup

4 cups water

1 cup raspberries

4–5 ice cubes


Combine all ingredients in your favourite juice jug, stir gently,

and let sit for 2 hours before serving. Feel free to gently mash

the raspberries into the lemonade to release their berry flavour.


86

Recipes

COlD FIgHTErS

(WArM/HOT JUICES)

87


Soothing CiderThis is a soothing warm drink for those cold drear y days

when you’re not feeling too hot .

Yields

2 servings


2 apples

1 lemon


Pinch of cayenne pepper

1 tsp honey


1. Run all ingredients through a juicer

(except cayenne and honey)

2. Pour juice in a pot and gently warm (do not boil)

on the stove top.

3. Pour warmed juice into a mug, stir in cayenne and honey,

add a touch of water (if desired), and serve.


88


Cold KillerThe seasonal cold and flu won’t stand a chance

against this vitamin C-loaded juice .

It ’s a lit tle bitter but it ’s power ful .

1 lemon

1 orange

1 grapefruit

¼ pineapple


1 garlic clove (optional)

1 tbsp Acerola cherry vitamin C (optional)


1. Run all ingredients through a juicer and serve.

2. Mix in acerola cherry Vitamin C if applicable.


89


The Slap ShotIf you’re feeling under the weather and are brave enough

to handle this craz y 1- ounce shot , then good luck .

You’ ll know why I call this “ The Slap Shot” once you tr y it J

Yields

one 1-oz shot



½ lemon

Pinch of cayenne pepper


1. Run ginger and lemon through a juicer

and pour juice into a shot glass.

2. Sprinkle in cayenne pepper and shoot it back.


90


About The Author

Yuri Elkaim is a Registered Holistic Nutritionist, high

performance health coach, and highly-sought after fitness

expert. Over the past 13 years, he’s helped hundreds of

thousands of people to better health through his “No-B.S.”

approach to living an energized and healthy life.

Yuri is a self-proclaimed juice and smoothie fanatic and

claims that close to 75% of his daily diet is comprised of many

of the delicious drinks found throughout this recipe guide.

For more about Yuri visit www.YuriElkaim.com



91

BOnUS SHEET #1

The Nutrient Density ListHere’s a brief (and by no means exhaustive) list of the most prominent nutrients in some of the ingredients used throughout

the recipes in the “All-Day Energy Smoothies and Juices” guide.

Vegetables

Kale Vitamin K, Vitamin A, Vitamin C, Manganese, Fiber, Copper, Tryptophan

Swiss Chard Vitamin A, Vitamin C, Vitamin E, Riboflavin, Vitamin B-6, Calcium, Iron

Spinach Niacin, Zinc, Fiber, Vitamin A, Vitamin C, Vitamin E, Calcium, Iron, Folate, Vitamin K

Parsley Vitamin A, Vitamin C, Calcium, Iron, Vitamin B-6, Vitamin B-12, Magnesium

Cilantro Thiamin, Zinc, Fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Riboflavin

Cucumber Vitamin A, Pantothenic Acid, Magnesium, Manganese, Vitamin C, Vitamin K, Potassium

Celery Riboflavin, Vitamin B-6, Pantothenic Acid, Calcium, Magnesium, Phosphorus, Fiber

Carrots Thiamin, Niacin, Vitamin B-6, Folate, Manganese, Fiber, beta-carotene

Beets Vitamin C, Iron, Magnesium, Fiber, Folate, Potassium, Manganese


92


Fruits

Apples Fiber, Vitamin C

Pears Vitamin C, Vitamin K, Fiber

Bananas Fiber, Vitamin C, Vitamin B-6, Potassium, Manganese

Pineapple Fiber, Thiamin, Vitamin B-6, Copper, Mangenese, Vitamin C, papain (enzyme)

Blueberries Antioxidants, vitamin K, vitamin C, Manganese

Other

Young CoconutElectrolyte-rich water, Manganese, Fiber (meat), Folate, Potassium, Vitamin C, zinc, Medium Chain Triglycerides (MCTs), Lauric Acid

Almonds (Milk and Butter)

Vitamin E, Magnesium, Manganese, Calcium, Iron, Vitamin C, Folate



93

The Upgrades

Wheat Grass (Juice and Powder)

Wheat grass averages 25% protein per servings (more than meat, fish, eggs, beans or dairy products). It is also more concentrated in iron than spinach but, unlike spinach, contains little or no oxalic acid, which binds the useable calcium in your digestive tract.

It is loaded with the important alkalizing minerals — potassium, magnesium, and calcium – and also contains significant amounts of antioxidant vitamins A, C, and E. as citrus fruits.

Barley Grass Powder

Barley grass has 30 times more vitamin B1 and 11 times the amount of calcium than that found in cow’s milk, 6.5 times as much carotene and nearly 5 times the iron content of spinach, close to seven times the vitamin C in oranges, four times the vitamin B1 in whole wheat flour, and 80 micrograms of vitamin B12 per 100 grams of dried barley plant juice.

Barley grass also has one of the highest natural levels of enzyme SOD (superoxide dismutase), which is a powerful antioxidant that protects the cells against toxic free radicals, thought to be a primary culprit in aging.

Need I say more?

SpirulinaSpirulina is richest source of protein on the planet at a whopping 60% protein/serving. About 1-2 tablespoons delivers impressive amounts of vitamin B12 & B complex, iron, essential trace minerals, beta carotene and gamma-linolenic acid (GLA).

Flax Seeds and Oil

Flax seed is one of the top plant sources of omega-3 essential fatty acids. Regular intake of ground flax seeds and flax oil has been shown to lower total as well as LDL or “bad cholesterol”, while increasing HDL or “good cholesterol” levels in the blood.

The seeds contain lignans, a class of phytoestrogens considered to have antioxidant and cancer preventing properties.

Flax is an excellent source of vitamin E and many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates

Hemp Seeds and Oil

Hemp seeds are a terrific source of protein providing about 5 grams of protein per 1 tablespoon. 65% of its protein is edistin, which is used in your body to make antibodies and enzymes.

Hemp seed oil comprises 35% of the total seed weight. This oil has the lowest amount of saturated fatty acids at 8%, and the highest amount of the polyunsaturated essential fatty acids at 80%, total oil volume.

Hemp seed oil contains the ideal ratio of omega-6 to omega-3 ratio at 2.5 to 1 - making it the best seed oil for optimal health and prevention of inflammatory related conditions.


94


Chia Seeds

Roughly 25% of chia seed's composition by weight is omega 3 fatty acids. About 20-23% of a chia seed is protein. On the ORAC scale, which measures antioxidant levels, it ranks around 825, which is equivalent to the antioxidant content of broccoli, oranges and grapes.

Chia is also on the best sources of fiber. Its ability to soak up close to 12x its weight in fluid is one of the reasons why it’s so helpful at binding to bile, toxins, cholesterol, and other compounds eliminated by the body.

Vitamin C from Acerola Cherry

Acerola cherries have shown significantly high levels of antioxidants similar to other Amazonian fruits such as the acai berry.

Acerola possesses the highest content of vitamin C of any plant-derived fruits/berries, 100 g fresh berry provides astoundingly 1677.6 mg of vitamin C, which is about 1864% of daily-recommended intake.

Vitamin C from acerola cherries is most commonly found in whole food supplements and powders.

Bee PollenBee pollen contains all 22 amino acids that our body requires. It’s also loaded with all the B complex vitamins, Vitamin C, Vitamin A, Vitamin E, and carotenoids. It is also 35% protein and contains Rutin (Vitamin P), which strengthens capillaries and blood cell walls.

Aloe Vera

Aloe Vera has soothing and therapeutic effects on the digestive tract and has been shown to lower blood cholesterol.

It contains a wide array of macro and trace minerals including potassium, calcium, magnesium, sodium, sulfur, phosphorus, chlorine, boron, bromine, germanium, vanadium, iron, iodine, and more.

Maca

This is a powdered supplement that originates from the Peruvian maca root. It contains amino acids, complex carbohydrates, vitamins B, C, and E, and many important minerals such as calcium, phosphorous, zinc, magnesium, and iron.

Its many benefits include the balancing of hormones, building muscle, enhancing stamina, and increasing fertility. Most notably is its ability as an adaptogen - a metabolic regulator that increases the ability of an organism to adapt to environmental factors - to support the adrenal glands and alleviate stress on the body.



95

BOnUS SHEET #2

“How to Pick” Fruits and Vegetables Guide

• Fruits

All Apples: Feel for any soft areas and look for any

discoloration. When apples are past ripeness, they become

brown and soft or mushy. You can also flick the apple near its

stem to check for freshness: If the sound is hollow, the apple

is a bit too ripe.

Green Apples: Green apples that have taken on a yellow

hue are likely to be past their best.

blueberries: Select berries that are a deep purplish blue

with a silvery frost (known as a “bloom”) and taut, smooth skin.

Look for those that are evenly blue (no green peeking through).

Avoid berries that are shriveled, moldy, or green.

Strawberries: Choose strawberries that are dry, firm,

and a dark red color. Caps should be green and fresh looking.

A stained box may indicate that some of the berries in it are

overripe. Medium-size strawberries tend to be more flavorful

than the larger berries.

lemon: Select lemons that are heavy for their size and

have smooth, thin and firm skin. Select medium to large size

lemons are usually juicier than small. Do not pick lemons that

are soft, spongy, wrinkled, or have bumpy skin.

Pears: Pears ripen off the tree, so most of the fruit you’ll

find at the market will need a few days to ripen. Look for pears

that are smooth, free of bruises, and firm. An unripe pear has a

bright and shiny skin; a ripe one looks matte.


96


Cherries: Look for cherries that are large, plump, and

firm, with unblemished, glossy, dry skin in a uniform color,

preferably with fresh, greenish stems still attached (which

helps prevent spoiling). Bing cherries are the most common

sweet variety; the deeper their maroon color, the richer the

flavor. Also look for heart-shaped, extra-sweet Rainiers; their

skin and flesh are yellow with a kiss of pinkish red.

oranges: Look for oranges that feel heavy for their size

and have firm, finely textured skin. But don’t use skin color as

an indicator of flavor or ripeness; some oranges are artificially

dyed to look more vibrant, so those with greenish hues can be

just as tasty as bright orange ones. Avoid any that have soft

spots or feel spongy.

Coconut: Shake it the coconut and listen for water inside.

If you do not hear water, it means the coconut is too ripe and

will be dry. A good coconut will be heavy for its size. Avoid

coconuts with cracks or punctures and with no moisture

leaking from its three dark eyes

Ginger: Fresh ginger should feel hard and firm, not limp,

soft or squishy. look for any signs of wrinkling on the largest,

flattest surfaces. A ripe, healthy gingerroot should be plump

and smooth.

Avocado: Avocados ripen best off the tree, so you'll find

that a lot of them are unripe when you shop. Look for avocados

that feel heavy. The skin should be dark, with a hint of green,

and taut, with no dents.

banana: Look for plump bananas that have little green and

no blemishes or tears in the skin. (If you won’t eat them for a

few days, a bit of green is okay.) A few brown specks on the

peel are a good indicator of readiness.

tomato: A ripe tomato will be vibrant in color, plump, and

firm and have just a little give. Sniff them if you can; if they’re

missing that sweet, woody smell, leave them behind. Always

look for tomatoes and grape tomatoes that are free of wrinkles

(a sign of age).



97

• Vegetables

Carrots: Look for bright green leaf tops and a smooth

exterior. Avoid carrots that are limp, soft, or discolored. The

most flavorful carrots are young and skinny. (Baby carrots,

cut from a special breed of larger carrot, are tender but less

flavorful.)

Kale: Look for kale with firm, deeply colored leaves and

moist hardy stems. The leaves should look fresh, be unwilted,

and be free from signs of browning, yellowing, and small holes.

Choose kale with smaller-sized leaves since these will be more

tender and have a more mild flavor than those with larger leaves.

Spinach: Choose spinach that has vibrant deep green

leaves and stems with no signs of yellowing. The leaves should

look fresh and tender, and not be wilted or bruised. Avoid

those that have a slimy coating as this is an indication of decay.

Cucumber: Select firm cucumbers without bruises that are

heavy for their size and rounded at the tips. Avoid shriveled

tips or soft spots. Overall size can vary with the type, but

smaller, slender cucumbers typically have fewer seeds and

more flavor. They should have a rich green color, not yellow,

and be cool to the touch.

beets: Choose beets that are smooth and firm with deep

color. If purchased with the tops (greens) on, the greens should

look fresh and be free of decay. Beets sold loose with the tops

cut off should be firm and heavy for their size with no wrinkles

or sprouts.

Parsley: Choose fresh parsley that is deep green in color

and looks fresh and crisp. Avoid bunches that have leaves

that are wilted or yellow as this indicates that they are either

overmature or damaged.

Cilantro: Fresh cilantro leaves should look vibrantly fresh

and be deep green in color. They should be firm, crisp and free

from yellow or brown spots.


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Celery: Select celery that is light green in color, firm,

compact, and well-shaped. The stalk should have a solid,

rigid feel and leaflets should be fresh or only slightly wilted.

Also look for a glossy surface, stalks of light green or medium

green, and mostly green leaflets. Avoid purchasing celery with

bruises or discolored areas on the stalks.

Swiss Card: Look for leaves that are vivid green in color

and that do not display any browning or yellowing. The leaves

should not be wilted nor should they have tiny holes. The

stalks should look crisp and be unblemished.

Arugula: Fresh arugula has long, firm, bright green leaves.

Larger leaves are more peppery than small ones. Holes, tears,

and yellow edges are signs that the greens are past their prime.

If you can, buy arugula in bunches with the roots intact; this

helps retain freshness.

Cabbage: With green or red cabbage, look for tightly

packed, crisp, shiny leaves the brighter the color, the fresher

the cabbage. With Savoy cabbage, whose mellower flavor is

prized for cooked dishes, look for a head with loose, lacelike

green leaves that are crisp and free of brown spots.



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{2013}

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