juice it, blend it, live it : over 50 easy recipes to energize, detox, and nourish your mind

Copyright©2015byJamieGraber

Photographscopyright©2015byJohnVonPamer,unlessotherwisenoted

Photographscopyright©2015byNoahFeck,pages:40,75,144,157

Allrightsreserved.Nopartofthisbookmaybereproducedinanymannerwithouttheexpresswrittenconsentofthepublisher,exceptinthecaseofbriefexcerptsincriticalreviewsorarticles.AllinquiriesshouldbeaddressedtoSkyhorsePublishing,307West36thStreet,11thFloor,NewYork,NY10018.

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PrintISBN:978-1-63450-562-8

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Thepublisherandauthorhavemadetheirbesteffortinpreparingthisbookwithcareandaccuracy,anditispresentedingoodfaith.Buttheymakenorepresentationsorwarrantieswithrespecttothecompletenessoraccuracyofthecontentsofthisbook.Theadviceandstrategiescontainedinthesematerialsmaynotbesuitableforyoursituation.Consultwithahealthprofessionalwhereappropriate.

TableofContentsAcknowledgments

Foreword

Introduction

HowtoUseThisBook

JuicingandBlending—Why?

Substitutions

FruitsandVegetables

ChooseOrganic

TheDirtyDozen

TheCleanFifteen

TheBenefitsofNuts&Seeds

BaseLiquids

CaringforYourFruitsandVegetables

Superfoods

MedicinalMushrooms

Herbs

TheToolsYou’llNeed

HowYourSoulGetsFed

GoLightlywithSugarandFat

JuicingTips

DetoxJuices

GreenJuiceswithoutFruit

GreenJuiceswithFruit

GreenJuiceswithCitrus

RootJuices

SavoryJuices(a.k.a.Soups)

Milks

SomeTipsforSmoothies

SmoothieswithFruit

DecadentSmoothies

SavorySmoothies(a.k.aSoups)

Cleanses

WhyIt’sImportantToCleanse

WhichCleanseShouldIChoose?

DeeperCleansing

Let’sSumItUp!

SPIRIT•LOVE•ALERTINSPIRE•ALIVE•BLISS•ENERGIZED

COMMUNITY•SMOOTHIES•INVIGORATE

CLEANSE•HEALTH•COMPASSION

ORGANIC

MANIFEST•CLEANEATING•JOYNUTRITION•DREAM•BREATHE

HAPPINESS•CREATE•SELF-CAREVIBRANT•YOGA•JUICE

WAcknowledgments

hentheysayittakesavillage,thiscouldnotbemoretrue.Ihavesomanypeopletothankforhelpinggetthisbooktoyou.Tostart,ahugethank-youtoGabby

Bernstein,fortellingmetosayyesandforabeautifulforeword.ToChristineArroyo,forhelpingputthewordsonpaper.ToAnnaLownes,fortastingeveryrecipeandgivingmethethumbs-uporthumbs-down.ToJohnVonPamer,forthebeautifulphotos.ToTheodoraSopko,forhelpingtolayeachingredientwithsuchcare.Lastlyandmostimportantly,WilliamHickox,mylovingandsupportivehusband,whonotonlystyledthebook,butinspiresmeeveryday.

OForeword

nespringday,IwaswalkinghomeandInoticedanewcaféhadopenedaroundthecornerfrommyapartment.Thechalkboardsignoutsidecaughtmyeye.Ithadallmy

buzzwords:vegan,glutenfree,cold-pressedjuice,organiccoffee.Ithought,OMG,heaven.…Iwalkedinside,andbehindthecounterwasayoungwomanwithfire-engine-redhairmakingasmoothie.Iperusedthemenuandcheckedoutthevibe.Shelookedatmeandsaid,“We’renotopenforbusinessyet,butcanIhelpyou?”Isaid,“Ohno!Iwasabouttoorderoneofyourvegan,gluten-freedonutholes.”Thenshesaidthemagicwords:“Takeone;it’sonme.”

Withonebite,Iwashooked.Eachday,I’dheadtothenewcafé,Gingersnap’sOrganic,toordermygreenjuiceandadonuthole.Thisbecamemyroutine.Intime,thislocaljuicejointbecamemyfavoritespottohang,andJamie,thered-tressedowner,becameoneofmybestfriends.Whoknewthatavegandonutholeandagreenjuicecouldbethecatalystforalifelongsisterhood?

Overthepastfewyears,I’vebecomeaGingersnap’sOrganicdevotee.WhenIkickedsugar,IturnedtoJamietogetmeoffdonutholesandonsmoothies.WhenIdecidedtocleanse,Iaskedhertocreateaspecialregimenforme.IbecamesoobsessedwiththeGingersnap’swaythattheyactuallynamedtheir[GO]SpiritJunkiecleanseafterme!Youknowyou’rearegularwhenyournameisonthemenu.

TheGingersnap’swayofeatingandlivinghasguidedmethroughpowerfulhealingtransformations.Startingmydaywithajuiceorasmoothiehasofferedacompletelynewwayofliving;itmakesmefeelconnectedandit’sanimportantstepinself-care.Whenyoufeedyourbodywithwholegreens,fruits,andallthenaturalingredientsJamiehasincludedinherrecipes,you’renourishingyoursoulinanempowering,energizingway.

Cleansingandeatinghealthyfoodshasmadeaprofounddifferenceinmylife,andnowyoucanexperiencethissameamazinggift.Inherfirstbook,JuiceIt,BlendIt,LiveIt,Jamiegathershermiraculousrecipessothatyoucantakeyourhealingpowerbacktothecomfortofyourhome.WhatIlovemostaboutthisbookisthattherearecountlessrecipesthatdon’tincludefruitoranysweetener.I’vebeenoffsugarforthepasttwoyears,andJamie’srecipeshavehelpedmekickthehabitwithgraceandease.

Ifyou’vebeenguidedtopickupthisbook,thentodayisaveryexcitingday!Youcantakebackyourhealth,happiness,andenergyonerecipeatatime.Andyou’llhavesomuchfunwhileyoudoit.There’snothingcoolerthangettinginspiredtofeelgood.Letthisbookbeyourguidetoshiningfromtheinsideout.

Andifyou’reeverinNewYorkCity,stopbyGingersnap’sOrganicandtreatyourselftoadonuthole.Youneverknowwhatwillhappennext.…

Whenyouloveyourfood,yourfoodlovesyou.

ExpectMiracles,

GabrielleBernstein

W

Introduction“Thejourneyofathousandmilesbeginswithasinglestep.”—Lao-Tzu

eareconstantlybeingbombardedwithlistsofwhatweshouldandshouldn’teat.Therearehundredsoffaddietsandrulesforwhattoeatandwhentoeatit.Withall

ofthatconstantlycomingatus,whenitcomestochangingourdiet,itcanfeelutterlyparalyzing.Iknowaboutthatfirsthandbecausefoodhadasimilareffectonmeinmylateteenstoearlytwenties.Andironically,inmystruggletocontrolfood,itendedupcontrollingme.Iwasafashion-obsessedgirl,readingeverymagazineIcouldgetmyhandson,thumbingthroughthepagesofsize-0models,alongsidethemyriadwaystoloseweight.Istartedtoobsessivelycountmycaloriesandmyfatintake.Foodbecamemyenemy.Witheverybiteoffood,IfearedI’dgainweight.Afteryearsofavoidingfamilydinnersandoutingstorestaurantswithfriends,Iwokeuponedayandknewtherehadtobeanotherway.AndsoIbeganajourneytoliveahealthyandbalancedlifeonceandforallandtofeelempoweredaboutmyfoodchoices.

JuiceIt,BlendIt,LiveItistheresultofmymanyyearsonthisjourney.Mylifeisverydifferentnow,andIfeelinfinitelylighterandhealthiernowthatIhaveremovedthefearIalwaysfeltaroundfood.I’vereplacedfearwithjoyandloveinfood.Iamexcitedaboutfood.Ievenmarriedacarnivorouschef!Wefellinloveoverfoodandtheexcitementwebothgetfromavisittothefarmers’market.

Whenyouareeatingwholefoods,thecalorieandfatcountingbecomesunnecessary.Youeatfoodthewaynatureintendedit,andyoufindyourselffullandsatisfiedinsteadofcravingthingsthatmakeyoufeelbloatedandzappedofenergy.Butit’saboutbalance.Now,ifIknowIwillbehavinganindulgent,fancydinnerwithmyhusband,Isticktojustjuiceandsmoothiesthewholeday.ThiswayIgointothedinnerfeelinglightbutnotstarving.Ihopeyouwillfindthisbooktobeaguidinglightintothechangeyou’relookingtomakeinyourlife.Mygoalistoleaveyoufeelingempoweredandenergizedafterreadingthisbook.

Myjourneytofindbalance,tobehealthy,andenjoyfoodbeganwith,quitesimply,fruitsandvegetables.Exploringthebuildingblocksoffoodinitsrawestformisanopportunitytoreallydiveintothetruenutrientsoffoodandtothinkoffoodaswhatitis—ahealthyanddelicioussourceoffuel.Idiscoveredthatthroughaddingjuicesandsmoothiestomyday,Ifeltlighter.MymindwasclearerandIhadmoreenergythroughouttheday.Atthetime,IlivedneartheoceaninSantaMonica,California,andIstartedtofeellikeIwasintheflowofanamazinglife/foodbalancethatI’dneverexperiencedbefore.Ifeltmoreconnectedtowhatfood’struepurposeis:tobeasourceofjoyandenergytolivethelifeofyourdreams.Thebodyisatemplethatneedsalltherightnutrientsandhealthyingredientstoreallyfunctionproperly.

IbeganstudyingthenutsandboltsofjuicingwhileworkingunderJulianoBrotman,apioneerintherawfoodmovementandownerofJuliano’sRaw,arestaurantinSantaMonica,California.IleftJuliano’sRawtobecomethemanagerforEuphoriaLovesRawvolution,arawveganrestaurantandretailshopinSantaMonica.Whilethere,IlearnedtocreatecleanseswhilealsodevelopingapartnershipwithYogaWorks,apopularyogacompany,whereIwasabletoteachclientshowtobalancetheirworkoutregimeswithhealthydietandcleanseworkshops.Thisinspiredmetocreateamenuofrawjuices,shakes,andsoupsformyclients.

In2010,IleftLosAngelesandmovedbacktoNewYorkCityandtooktheultimateleapbyopeningmyownrestaurant,whichIplayfullynamed“Gingersnap’sOrganic,”aftermyownredhair.Gingersnap’sOrganicmaintainsmydedicationtousinghigh-quality,organic,sustainable,andenvironmentallyfriendlyingredients.Whetheryouliveinacityoroutinthemiddleofthewoods,thisbookwillgiveyoutheblueprinttoliveahealthyvibrantlife.You’lllearnabitaboutdifferentnutrientsfromdifferentfoodsources;howtomakedeliciousjuices,smoothies,andnutmilks;anddifferentwaystoincorporatethesenewrecipesintoyourlife.WhetheryouarelookingtogoonyourownDIYcleanseorjustaddingajuiceadaytoyourregularregime,Iamconfidentthatyou’llfeellighter,moreenergized,andinspiredtomakethechangesyou’velongbeendreamingof.

Ihopeyouwillfindthisbooktobeaguidinglightintothechangeyou’relookingtomakeinyourlife.Mygoalistoleaveyoufeelinghealthyandempowered.

So,let’sbegin!

HowtoUseThisBook“Takecareofyourbody.It’stheonlyplaceyouhavetolive.”—JimRohn

I’vedesignedthisbooktobeajumping-offpointforahealthylifestyle.Thisbookisforeveryone—whetheryouarenewtojuicingoryou’vebeendoingitforyears—youwillfindthisbooktobeagreatresourcetogodeeperintoyourjourney.Inthefirstpartofthisbook,youwilllearnthedifferenthealthbenefitsofthedifferentingredientsinthebook.Allthejuices,smoothies,andnutmilksinherehavebeendesignedtobringyouthemostnutritionalbenefitsinthetastiestway.

Inadditiontotherecipes,I’vealsooutlinedcleansesandwaystocombinecertainjuiceandsmoothierecipes.Therewillbebeginnercleansesthatmighthavemorefruit,andothersthataregreensbased.Thisismerelyaguidelineforhowthiscanbeatoolusedtojump-startajourneyintofoodchoicesthatcenteraroundfruitsandvegetables.Whilemyrecipesfocusonplant-basedfoods,I’vealsooutlinedsomeadd-ins,suchassuperfoodsandspicestobringextraflavor,nutrition,orsweetnesstoyourjuiceandsmoothie.

JuicingandBlending—Why?“Thefoodyoueatcanbeeitherthesafestandmostpowerfulformofmedicineortheslowestformof

poison.”—AnnWigmore

Mostofusdon’teatenoughplantfoodsonourown.Wefallshortoftherecommendeddailyamountsoffruitsandvegetablesinourdiets.Juicingandblendingsmoothiesareeasywaysofintroducingavarietyofvegetablesandfruitsintoyoureverydaydiet.Juicingandblendingmakesitalmosteffortlesstogetyourdailyrequirementsoffruitsandvegetables.Regardlessofyourlifestyle,mostpeopleagreemorefruitsandmorevegetablesisahealthierwaytoeat.Thatbeingsaid,sometimesitisdifficulttoincludetheminyoureverydaydiet!That’swheresmoothiesandjuicingcomeinandmakeitmucheasier.Forexample,onegreenjuicecouldhavealmostaheadofkaleinitandmaybeevenanapple,too,sointhatalone,youarecoveredforhalfofyourdailyrequirements.Again,thedailyrequirementsaredifferentfordifferentpeople,butwithjuicingandsmoothies,youareabletopackalotofnutrientsintooneserving.Italsosatiatesyourbody,fillingitwithvitalnutrientssoyouaretrulyfueledtolivethebest,healthiestlifepossible.

IhavechosentofocusonjuicingandblendinginthisbookbecauseIthinkeveryonecanbenefitbyaddingoneofeachtoyourday.Itcanchangepeople’slivesandhealthsodrastically,andwiththisbook,itmakesitverysimple.Andwhenitcomestotimeandcleanup,ittakeslesstimethanmakingeggsandbacon,plusyourbodywillbethankingyou!Thesectiononnutandseedmilksisalsoagreatplaceforsomeonetostart,especiallyifyouaretryingtoremovedairyfromyourdiet.Theboxednutandseedmilksouttherearefilledwithquestionableingredientsandyou’llbeabletoseehoweasyitcanbetomakeyourownathome!

JUICINGJuicingisaprocessthatextractswaterandnutrientsfromproduceanddiscardstheindigestiblefiber.

Withoutthefiber,yourdigestivesystemdoesn’thavetoworkashardtobreakdownthefoodandabsorbthenutrients.Juicingallowsthenutrientstobeimmediatelyabsorbedintothebody.Thisallowsyourbodytofocusonhealingitselfonadeeperlevelbecausetheenergyyourbodywouldnormallyhavetakentodigestandbreakdownthefoodisinsteadspentonrejuvenating.Juicingalsoaddsthebenefitofgettingalargerandwiderrangeofnutritionfromdifferentingredients.Whenthefiberisremoved,yourbodyliterallyhasmoreroomforjuice.Andmorejuicemeansmorenutrition.Thelessyourbodyhastowork,themoreenergyyouhaveandtheyoungeryoufeelandlook.Juicingalsomakesthenutrientsavailabletothebodyinmuchlargerquantitiesthanifyouweretojusteatthefruitsandvegetableswhole.

BLENDINGSmoothiestypicallyconsistoftheentirefruitorvegetable,sometimeseventheskin.Theblendingprocesshelpstobreakdownthefiber,makingthefruitandvegetableseasiertodigest,anditalsohelpscreateaslow,evenreleaseofnutrientsintothebloodstream,whichkeepsyourbodyfromavoidingthecrashofbloodsugarspikes.Whenblendingsmoothies,thefibersarestillintactandthebladeoftheblenderisbeingusedlikeourteethtobreakthemdownsothefiberisincludedwiththeothernutritiousvitaminsandminerals,makingblendinganexcellentoptionthatkeepsthedigestivesystemworkingwellandhelpssmooththecolonandeliminationprocess.

Smoothiesarealsomorefillingbecauseofthefiber.Moreproteincangointothedrinkbecause,forexample,youcanputyourchiaseedsandsuperfoodsintothemix.Don’tbescaredtoputgreensinyoursmoothies;theyaddimportantnutrientsaswellasenzymesthathelpdigestthefood.Irecommendhavingmoregreensthanfruitsinyoursmoothie,especiallyifyou’rehavingasmoothieasamealreplacement.Trynottothinkofjustsweetsmoothies;savoryonesarequitedelicious,aswell.Thinkofthemascoldsoups.Youcanevenpourthemintoabowlandeatthemwithaspoon!

Substitutions“Letfoodbethymedicineandmedicinebethyfood.”—Hippocrates

Ifyouareallergic,don’tlikethetasteofaningredient,orcan’thavecertainingredientsincludedinthisbook,here’salistofsuggestionsforsubstituteoptions:

•Applesandpearsareinterchangeable.Otheroptionsareredgrapes,cherries,blackberries,orblueberries.

•Arugulacanbereplacedbyspinach,kale,orwatercress.

•Insteadofcarrots,youcangowithsweetpotatoesoryams,pumpkin,orparsnip.

•Usebasilorparsleyinplaceofcilantro.

•Grapefruitcanbereplacedwithclementines,oranges,tangerines,orbloodoranges.

FruitsandVegetables“Eatfood.Nottoomuch.Mostlyplants.”—MichaelPollan

Whatcantheydo?Thebasicbuildingblockstoahealthylifearequitesimplyfruitsandvegetables.Myfavoritegreenstojuicewithare:kale,parsley,swisschard,spinach,collardgreens,andmint.Mytopfruitsforjuicesandsmoothiesare:apple,avocado,bananas,berries,lemon,limes,mangos,oranges,pears,andpineapples.Thesearefilledwithnutrition.Theyalsohavegreattextureandcreatedeliciousdrinks.Theyworkwellinbalancingeachother,aswellasbringingoutthebestineachother.

AçaiThisextraordinaryberry’slistofattributesincludesahighlevelofantioxidants.Açaiberriesalsocontainexcellentamountsofiron,calcium,fiber,andvitaminA.Theyalsohelpdefendthebodyagainstharmfulfreeradicals.Thehealthpropertiescontainedinaçaiberriesmayhelppreventhealthproblemssuchasarthritis,inflammation,andallergies.

ApplesApplespackapowerfulpunchofvitaminCandB-complexvitamins.Theyalsohavegooddosesofcalcium,potassium,andphosphorus.

AvocadosPackedwithmonounsaturatedfatandfattyacids,avocadoscanhelplowerLDL(badcholesterol)levelswhileraisingtheamountofgoodcholesterolinyourbody.Thehealthyfatsinavocadosalsopromotetheabsorptionofothercarotenoids—especiallybeta-caroteneandlycopene—essentialforhearthealth.

BananasBananashavepotassium,whichcanloweryourbloodpressure,andthey’realsooneofthebestsourcesofaresistantstarch.They’reahealthycarbthatfillsyouupandhelpstoboostyourmetabolism.

BeetsBeetsareloadedwithvitaminsA,B1,B2,B6,andC.Theyarealsoanexcellentsourceofcalcium,magnesium,copper,phosphorus,sodium,andiron.

BlackberriesBlackberriesarerichinpolyphenols,thesamefamilyofantioxidantsfoundingreentea,whichmayhelppreventcardiovasculardisease,cancers,andosteoporosis.

Blackberriesarealsonumberoneforfiber:onecupdeliversone-thirdofyourdailytargetof25to35gramsaday.

BlueberriesBlueberriesarefullofphytonutrientsthatneutralizefreeradicals(agentsthatcauseagingandcelldamage).Theantioxidantsintheseberriesmayalsoprotectagainstcancerandreducetheeffectsofage-relatedconditionsbykeepingyourmindsharpandpreventingsuchdiseasesasAlzheimer’sanddementia.

BurdockBurdockcontainstheelectrolytepotassium,whichisanimportantcomponentofcellandbodyfluidsthathelpscontrolheartrateandbloodpressure.Thisherbrootalsocontainssmallquantitiesofmanyvitalvitamins—includingfolicacid,riboflavin,pyridoxine,niacin,vitaminE,andvitaminC—essentialforoptimumhealth.

CantaloupeCantaloupehasoneofthehighestsourcesofvitaminAofanyfruit,whilealsobeinglowinsodium,fat,andcholesterol.TheexcellentsourceofvitaminCithasdefends

thebodyagainstinfection,andthepotassiuminithelpsprotectagainststrokeandcoronaryheartdiseases.

CarrotsCarrotsareanexcellentnaturalbloodsugarregulator.Theyhavecarotenoids,whichactuallyhelpsbalancebloodsugar.

CeleryCeleryleaveshavehighlevelsofvitaminA,andthestemshavetonsofvitaminsB1,B2,B6,andC.Celerycontainsanabundantsupplyofpotassium,folate,calcium,magnesium,iron,phosphorus,sodium,andplentyessentialaminoacids.Nutrientsinthefiberarereleasedduringjuicing,aidingbowelmovements.

ChardChardcontainsvitaminsK,A,andC,aswellasmagnesium,potassium,iron,anddietaryfiber.

CitrusFruitsAllcitrus,fromlimestotangerines,arechock-fullofvitaminCandfiber.It’sthevitaminCthatmakescitrusanespeciallypotentsuperfruitbecausethisvitamincounterstheeffectsofsundamage,regulatesoilglands,andcanevenpreventagespots.

Lemonandlimepeelscontainabouttentimesmorevitaminsthanlemonjuice!They’realsoanexcellentsourceoffiber,potassium,magnesium,calcium,folate,andbetacarotene.Lemonpeelsimprovebonehealth,too.

CollardGreensCollardscontainvitaminAandthey’realsorichinBvitamins,particularlyniacin(B3),pyridoxine(B6),andriboflavin(B2),whichareessentialforoverallbodyhealth.TheyalsocontainhighlevelsofvitaminCandK.

CucumberCucumberhasanimpressiveamountofwaterthatisnaturallydistilled,whichmakesitsuperiortoordinarywater.ItsskincontainsahighpercentageofvitaminA,soshouldnotbepeeledoff.

FennelFennelisveryrichinvitaminsAandCandmanyoftheBvitamins.Itisalsoanexcellentdietaryfiber.

KaleTheworldiscurrentlyhavingaloveaffairwithkaleandforagoodreason:kalecontainsatypeofphytonutrientthatappearstolessentheoccurrenceofawide

varietyofcancers,includingbreastandovarian.

KiwiKiwicontains273percentofthedailyrecommendedamountofvitaminCineveryone-cupserving.ItalsocontainsvitaminA(greatforskin,bone,andtoothdevelopment,andvisionprotection,includingprotectionagainstmaculardegeneration),andvitaminE(twicetheamountfoundinavocados,withnearlyhalfthecalories),alongwithpotassiumtobalancethebody’selectrolytesandlimithypertensionandhighbloodpressure.Thecopperinkiwiisespeciallygoodforchildren,supportinghealthydevelopmentininfants,especiallyintheareasofbonegrowthandbraindevelopment.Copperisalsoimportantfortheformationofhealthyredbloodcellsandbuildingimmunityagainstdisease.

MangoMangofruitisrichinprebioticdietaryfiber,vitamins,minerals,andpolyphenolicflavonoidantioxidantcompounds.ItisanexcellentsourceofvitaminAandflavonoidslikebeta-carotene,alpha-carotene,andbeta-cryptoxanthin.

ParsnipsParsnipsarefiberrich,andresearchhasshownthere’sadirectlinkbetweentheintakeoffiber-richfoodslikeparsnipsanddecreasedchanceoftype2diabetes.Asingleservingofparsnipshasnearly7gramsoffiber,especiallysolublefiberthataidsinreducingcholesterol,aswellascontrollingbloodsugarlevels.

PearsPearscontaingoodamountsofcopper,iron,potassium,manganese,andmagnesium,alongwithBvitaminslikefolates,riboflavin,andpyridoxine.

PineapplePineapplecontainsbromelain,adigestiveenzymethathelpsbreakdownfoodtoreducebloating.

SpinachSpinachisverynutrientdense.Itislowincalories,yetveryhighinvitamins,minerals,andotherphytonutrients.It’sanexcellentsourceofvitaminK,vitaminA,magnesium,folate,manganese,iron,calcium,vitaminC,vitaminB2,potassium,andvitaminB6.It’salsohighinprotein,phosphorus,vitaminE,zinc,dietaryfiber,andcopper.

StrawberriesStrawberriesareburstingwithvitaminC;justacupfullandyou’vealreadyreachedyourrecommendeddailyintake.Theyarealsoanexcellentsourceoffolicacid,whichcanhelpprotectyourheart.

TomatoesMaybeit’sbecauseI’maredhead,butI’vealwayslovedagoodtomato.Youshouldlovethemtoobecausetheyhavelycopene,anantioxidantrarelyfoundinotherfoods.StudiessuggestthatlycopeneprotectstheskinagainstharmfulUVrays,maypreventcertaincancers,andlowerscholesterol.Plus,tomatoescontainhighamountsofpotassium,fiber,andvitaminC.

WatermelonWatermeloncontainsgoodamountsofvitaminCaswellasvitaminB6,whichthebodyneedstohelpbreakdownproteins.

ChooseOrganicWhyMakingtheOrganicChoiceIsImportantChoosingorganicisthefirststepindrasticallyreducingyourexposuretoharmfulchemicals.Worldwide,sixbillionpoundsofpesticidesareappliedtofoodcropseveryyear.Organicgrowersareprohibitedfromusingsyntheticpesticides.Choosingfresh,organicingredientsnotonlylowerstheamountoftoxicpesticidesinyourbody,butitcanalsodrasticallyloweryourlevelsofbisphenol-Aphthalates.Peopledon’trealizethesetoxicingredientscanalteryourbody’schemistry.Forexample,bisphenol-A,wheningested,canalteryourhormonelevels.

Organicproductionalsohelpscombatglobalwarming.Itabsorbscarbonfromtheatmosphereratherthanreleasingit,asconventionalfarmsdo.Organicagriculturecanbind1,000poundsofcarbonfromtheatmosphereperacre.Thisislargelybecauseorganicproductionisbasedonbuildinguphealthysoil,whichreduceswaterrunoffandsoilerosion,andprovidesbetterhabitatsforbirdsandfishinnearbywaterways.Supportingorganicfarmersalsoreducestheamountofpesticides,suchasatrazine,thatenterourwaterwaysandcanharmaquaticlifeandendupinourdrinkingwater.Farmers’marketsandhealth-foodstoresaregreatplacestobuyyourproduce.Farmers’marketsaregreatforlocalproduce.Often,theproduceatfarmers’marketsisnotcertifiedorganicifit’sfromsmallfarms.Speaktothefarmerabouttheirproduce.Askiftheyusechemicalsorpesticides.Theyusuallydon’t,buttheycannotaffordthepaperworktobecomecertifiedorganic.Inthesecases,supportthesmallfarmersandbuyfromthem.

TheDirtyDozenTheEnvironmentalWorkingGroup(EWG)isagreatresourceforthoselookingtobecomeempowered,consciousconsumers.Thefollowingistheirlistofthetwelvemostpesticide-affectedfruitsandvegetables.Choosingorganicforthesefruitsandvegetablesisespeciallyimportant.Pleasealsoconsulttheirsiteasthelistdoesfluctuate:http://www.ewg.org/foodnews/dirty_dozen_list.php.

•Peaches

•Kale

•Apples

•Sweetbellpeppers

•Celery

•Nectarines

•Strawberries

•Cherries

•Pears

•Grapes

•Spinach

TheCleanFifteenAlthoughchoosingorganicisthebestwaytogo,sometimesit’snotalwayspossibleduetowhat’savailableorbudgetaryrestrictions.Thefollowingisalistoffruitsandvegetablesthatyoudon’thavetobuyorganicifyou’renotableto.Again,pleaseconsultEWG’swebsiteforup-to-datechangesasthelistdoesfluctuate:http://www.ewg.org/foodnews/clean_fifteen_list.php.

•Avocados

•Sweetcorn

•Pineapple

•Cabbage

•Sweetpeas(frozen)

•Onions

•Asparagus

•Mangos

•Papayas

•Kiwi

•Grapefruits

•Eggplants

•Cantaloupes

•Cauliflower

•Sweetpotatoes

TheBenefitsofNuts&Seeds“Thetrulyhealthyalternativetothatchipisnotafakechip;it’sacarrot.”—MarkBittman

Nutsandseedsareagreatsourceofproteinandfiber.Theycanoftengiveacreamytexturetoyoursmoothiesandareagreatwaytoreplacedairy.Theytastesogood,evenkidslovethem!

AlmondsAlmondsarehighinmonounsaturatedfats,whichcansignificantlylowerriskofheartdiseaseandlowercholesterol.Inadditiontohealthyfats,almondsalsohavegooddosesofmagnesiumandpotassium.

BrazilNutsBrazilnutshaveseleniuminthem,whichisatracemineralessentialtoimmuneandthyroidfunction.

CoconutFlakesShreddedcoconutcontainsproteinandfiber,whichreducesyourriskofconstipationandhemorrhoidsbyencouragingproperdigestionandregularbowelmovements.

PumpkinSeedsPumpkinseedscontaingooddosesofvitaminEandmineralantioxidantslikezincandmanganese.

SunflowerSeedsSunflowerseedsarerichinvitaminEandalsohavemonounsaturated,saturated,andpolyunsaturatedfatsthatlowercholesterolandimprovebloodpressure.

BaseLiquids“Ifitcamefromaplant,eatit;ifitwasmadeinaplant,don’t.”—MichaelPollan

Havingabaseliquid,whetherit’swaterorsomethingelse,isimportanttoaidintheblendingprocess.HerearemythoughtsonoptionsthatIthinkworkwellintermsoftextureandflavor.

WhileIdonotbelieveincaloriecounting,Idobelievepeoplecanoverconsumefruitsandvegetables,especiallywhenitcomestosmoothies.And,tobehonest,fruitsandvegetablesaresoabundantinflavor,mostcanstandontheirownintermsoftaste!Thatbeingsaid,sometimesyouwanttobealittleheavierandmoredecadentinyoursmoothies,sobelowaresomeoptionsthatcanhelptocreateacreamierandthickersmoothie:

Nutandseedmilksofferagreatcreamybaseforyoursmoothie.I’veincludedrecipesonhowtomakeyourownflavoredmilks.Withalloftheserecipes,there’salwaystheoptiontoleaveouttheadd-insanddrinkthemplain.Theycanalsobeusedforsmoothiebasesorevenwithyourgranolaorcerealinthemorning.Idonotsuggestusingthesweetenedmilksinanysmoothierecipes.Also,Idonotsuggestusinganythingthatcomesinabox,thatisshelfstable,andthathasanexpirationdateofmorethanthirtydays.Ifitdoesnothavetoberefrigerated,thereissomethinginitthatisclearlynotnatural.Thesameistrueforanythingthatlastsmorethanthirtydays.Coconutwaterisanothergreatoption.Coldwaterisanicealternativewhenyouwanttomakethesmoothielighter.

StayHydratedHydrationisalwaysimportant,butespeciallywithjuicingandblending.Irecommenddrinkinghalfyourbodyweightinwater.Forexample,ifyou’re100pounds,youshoulddrink50ouncesofwater.Sowhateverhalfyourweightofwaterisinouncesisagoodgoaltotryandkeep.Oftenwhenwethinkwe’rehungry,we’reactuallyjustthirsty.Afterall,weare90percentwater,whichmeansstayinghydratedisextraimportant.Whileplainfilteredwaterisgreat,youcanalsomakeitabitmoreexcitingbymakingit“spa”water…Addthingslikeslicesoflemon,lime,mint…Getcreative.…

CaringforYourFruitsandVegetablesRipen:Whenitcomestoavocados,tomatoes,mangoes,melons,apples,andpears,leavethemonthecountertopuntiltheyareripe,andthenputtheminyourfridge.Donotdothiswithcitrusandberries,astheywillrot.Bananasshouldbekeptalone;theyripenquicklyandcanaffectthefruitsandvegetablesaroundthem.

Prewash:Asyouprepareforjuicing,it’simportantnottoprewashyourvegetables.Waituntilrightbeforeyou’reabouttousethem,becauseifyouwashthemtooearly,itcutstheirshelftimeinhalf.Also,donotprecutthem—thefruitsandvegetableswillstarttooxidizeandlosetheirnutritionalvalue.

Storage:Iftheyaretiedtogether,removethetiesandifyouseeanydecayingparts,removethosefromthevegetable.Donotcramyourvegetablestogether,astheywillgobadquicker.Givethemspacetobreathe.Ifyouarekeepingtheminabag,makesuretherearesmallholessotheycangetair.Agoodruleofthumbisnottokeepfruitsandvegetablestogether.

Freeze:Forsmoothies,anothereasypreptrickyoucandobeforehandisfreezingyournutmilkinicecubetrays.Ialsolikeforthefruittobefrozenbecauseitgivesanicetexturetothesmoothieandhelpspreventwaste.Butgreens,herbs,andsofterfruits,likeberriesandcherries,shouldbepurchasedmoreregularlyatthelocalfarmers’marketorhealth-foodstore.Largergrocerystoresarealsostartingtocarrymoreorganicproducesotherearemoreandmoreoptionsavailable.

Ifyouaregoingtochoosejuicethat’salreadymade,IrecommendstayingawayfrompasteurizedjuicesandHPPprocessedjuices.Thebestoptionisacold-pressedjuicethathasn’tgonethroughHPP.HPPstandsforhigh-pressuredprocessing.Whatthatmeansisthatthejuicehasgonethroughapasteurizationprocessthatextendsitsshelflifeforuptoamonth.HPPisnottechnicallyfreshwhenithasashelflifeofamonth.Theprocessalsosterilizes.It’stechnicallyprocessingthejuice,makingitnolongerfresh.

StoringJuices&SmoothiesWhenitcomestostoringjuices,somestorageisgoingtodependonthejuiceryou’reusing.

Ifyou’regoingtosavetheleftoverjuice,useadarkerglasscolorforstorageandthenputitinanairtightcontainerandplaceitinthebackoftherefrigerator.Youcanalsogetcreativeandfreezethejuiceinicecubetrays.Then,whenyouaremakingsmoothies,youcanaddalittleextranutritionbythrowinginoneortwo!Withsmoothies,thesameprocessapplies,butyoursmoothiemaysettleandchangeconsistencywhenyoustoreitintherefrigerator.

Superfoods“Thebeststrategywehaveistojustaddthegoodstuff!Eventuallyit’sgoingtocrowdoutthebadstuff.”—

DavidWolfe

Whatarethey?Superfoodsarenutrient-richfoodsthatpackanextrapowerfulpunch.Theygothedistancewhenitcomestogivingyourbodylargedosesofantioxidants,polyphenols,vitamins,andminerals.I’vecalledoutafewofmyfavorites.WhileIdon’tusealloftheseintherecipesinthisbook,theyaregreattoaddtosmoothies.Youcanfindmanyoftheminyourlocalhealth-foodstoreoronline.

CacaoCacaoisloadedwithflavonoids,whicharechemicalsfoundnaturallyinplantsthathelpfightavarietyofconditionsincludingdiabetesandheartdisease.Cacaoalsohasflavonols,whichcanrelaxyourbloodvesselsandthinyourblood,naturallyloweringyourbloodpressurenumbers.

ChiaSeedsThey’rerichinantioxidants,vitamins,minerals,andfiber,andthissuperseedalsocontains500percentmorecalciumthanmilkandthesameamountofomega-3saswildsalmon.Anothersidebenefitofchiaisitsappetite-suppressingquality,helpingyoufeelfullandmakingthemanidealpartofaweight-lossregimen.

CoconutOilCoconutoilisanothermagicalsuperfoodthatcanboostthyroidfunctionaswellasaidwithdigestion.Itreducescholesterolandkeepsweightbalanced.Coconutoilisquicklydigestedandgoesstraightfromyourguttoyourliver.Becauseit’soneofthegoodoilsthat’smostlydigested,itdoesn’tturntofat,butinsteadquicklyconvertstoenergy.Coconutoilisalsogreatontheskinformoisturizingandcombatingeczema.

FlaxseedsFlaxseedsareagreatsourceofhighomega-3fattyacids.Flaxseedsalsohavelignans,whicharefiber-likecompoundsthatprovideantioxidantprotection.Theycanalsohelpinpreventingexcessiveinflammationandprotectingbloodvessels.Theirantioxidantandanti-inflammatorybenefitsalsomakethemagreatcandidateforcancerprevention—particularlythatofbreastcancer,prostatecancer,andcoloncancer.

GojiBerriesGojiberriesarethemostnutritionallydensefruitonEarth.Theycontainallessentialaminoacidsandalsohavethehighestconcentrationofproteinofanyfruit.Theyare

loadedwithvitaminC,containmorecarotenoidsthananyotherfood,havetwenty-onetraceminerals,andarehighinfiber.Boastingfifteentimestheamountofironfoundinspinach,aswellascalcium,zinc,selenium,andmanyotherimportanttraceminerals,thereisnodoubtthatthehumblegojiberryisanutritionalpowerhouse.

HempSeedsHempseedsareacompleteprotein.Theyhavethemostconcentratedbalanceofproteins,essentialfats,vitamins,andenzymescombinedwitharelativeabsenceofsugar,starches,andsaturatedfats.Hempseedsareoneofnature’sperfectfoods—atruesuperfood.Rawhempprovidesabroadspectrumofhealthbenefits:weightloss,increasedandsustainedenergy,loweredcholesterolandbloodpressure,reducedinflammation,improvementincirculationandimmunesystem,aswellasnaturalbloodsugarcontrol.

LucumaLucumaishighincarotene,whichisanantioxidantthatrejuvenatesandreducestheeffectsofaging.It’salsogreatforeyesight.It’shighiniron,niacin,andfiber.It’salsoanti-inflammatory,withananti-agingandskinrepaireffectonhumanskin.Usinglucumainplaceofsugarmeansyoureduceyourchanceofsufferingfromallthehealthproblemsthatprocessedsugarcauses.

MacaMacaisrichinvitaminsB,C,andE.Itprovidesplentyofcalcium,zinc,iron,magnesium,phosphorous,andaminoacids.Macabalanceshormonesandincreasesfertility.It’salsoknownforincreasingstaminaandenergy.Manyathletestakemacaforpeakperformance.Ifyoufindyourselffeelingtiredmostofthetime,experimentwithmacatoseeifithelps.Justasmallamountcouldbeexactlywhatyouneedforaboost.Macaisalsoanexcellentmoodbalancerandhasbeencreditedwithrelievingsymptomsofanxietyandstress.

TocotrienolsIt’sahighlypotentsourceofvitaminE,whichisgreatforyourhairandskin.It’sgreattoaddtoanysmoothieormilkasitcreatesthatcustardy,deliciouslycreamytexture.

TurmericThisantioxidant,antiseptic,andanti-inflammatoryspiceisaprominentmedicinaltoolinAyurveda,theancientmedicaltraditionthatbeganinIndia,whereturmericiswidelyused.Curcumin,thecompoundthatgivesturmericitsdeepgoldencolor,mayprotectagainstcancerandAlzheimer’s.Italsoimprovescirculationandpreventsbloodclotting.

MedicinalMushroomsThefollowingmushroomsaregreatformakingteasthatactasasupplementtoyourjuicingandsmoothieefforts.Youcanfindtheseaswhole,driedmushroomsorinpowderform.

ChagaChagamushrooms,whenconsumedonaregularbasis,canslowaging,improvehealth,andprovideanti-agingbenefits.Andbecauseofimmunostimulation,Chagamushroomsalsofightagainstcancerousgrowthsandcancercells.ThepresenceofbetulinicacidinChagamushroomsinhibitsthegrowthoftumors,andkillsofftumortissues,andtumorcells.Soifyousufferfromtumors,itisbeneficialtoconsumeChagamushrooms.Chagamushroomsareyoursafestbetwhenitcomestocreatinggeneralfeelingsofwell-beinganddelayingthesignsofaging.

CordycepsCordycepsisafungusthat’susedtotreatcoughs,chronicbronchitis,respiratorydisorders,highcholesterol,dizziness,andweakness.It’salsousedforstrengtheningtheimmunesystem,improvingathleticperformance,reducingtheeffectsofaging,promotinglongerlife,andimprovingliverfunctioninpeoplewithhepatitisB.Itcanalsobeusedasastimulanttoincreaseenergyandstaminaandreducefatigue.

ReishiReishiisanotheramazingmushroomcreditedwithboostingtheimmunesystem.Ithelpsinloweringbloodpressureandcholesterol,chronicfatiguesyndrome,andreducingstress.

HerbsHerbsarepowerfulhealingagents,andbecausetheypackanextrapowerfulpunch,theycantakeanordinaryjuiceandmakeitextraordinary.

BasilBasilisconsideredoneofthehealthiestherbs.It’sbestwhenfresh.ItsimpressivelistofnutrientsincludesvitaminK(essentialforbloodclotting)andvitaminC.Just2tablespoonsofbasilprovides29percentofthedailyrecommendedvalue.

CilantroCilantroisapowerful,naturalcleansingagent.Thechemicalcompoundsincilantrobindtotoxicmetalsandloosenthemfromthetissue.Manypeoplesufferingfrommercuryexposurereportareductionintheoften-citedfeelingofdisorientationafterconsuminglargeandregularamountsofcilantrooveranextendedperiodoftime.

MintMintisagreatpalatecleanseranditpromotesdigestion.Italsosoothesstomachsincasesofindigestionorinflammation.Mintisanaturalstimulant,andthesmellalonecanbeenoughtochargeyourbatteriesandgetyourbrainfunctioningonahighlevel.

ParsleyThistiny-leafplantisrichwithchlorophyll,vitaminsA,B,C,andK,folate,andiron.Ithashighbeneficialmineralcontentslikecalcium,magnesium,manganese,phosphorus,potassium,sodium,vanadium,andzinc.

TheToolsYou’llNeedWhatJuicersWorkBestWhenpeoplethinkofjuicing,theythinkit’smessy,complicated,andtakestoomuchtime.However,itdoesn’thavetobethatway,andthefirststeptowardmakingjuicinganeffortlesspartofyourdailyroutineishavingtherightequipment.Luckily,therearelotsofjuiceroptionsonthemarketandit’simportanttofindtheonethatbestsuitsyourneeds.

Somejuicerswillsaveyoumoney,otherswillsaveyoutime,andsomewillevenextendtheshelflifeofthejuice.OfallthejuicersI’vetestdriven,thesearemyfavoriteones.

Butfirst,I’llexplainthedifferencebetweenjuicersyou’llfindonthemarketsoyoucanmakethebestdecisionthatsuitsyourneeds.

Centrifugaljuicersuseafast-spinninggrater.Thejuicegetsspunthroughastrainerandoutthespout,whilethepulpendsupinacatchbasket.Thegoodnewsisthatit’seasytocleananduse,itjuicesfast,takesuplesscounterspace,islessexpensive,andjuicesbothfibrousveggiesandlargerpiecesofproducewellbecauseithasabiggerchute.Someoftheconsarethatit’snoisierandthejuiceitmakeshasashortershelflifeofjust20to30minutes.Iusedacentrifugaljuicertocreatetherecipesinthisbook.

CentrifugaljuicersIrecommendare:BrevilleJuiceFountainMulti-Speed,BrevilleJuiceFountainCompact,Omega4000Juicer,JackLalannePowerJuicerPro,andBlack&DeckerFruit&VegetableJuiceExtractor.

Masticatingjuicersuseoneslow-turningscrew-shapedgearthatsqueezesthejuicethroughastainless-steelscreen.Theperkisthatitextractsmorejuice,andwithahighernutritionalvalue,there’slessfoamandalongerfridgelife(24to48hours).Mostofthesemodelsalsojuicewheatgrassandeasilymakenutbutters,icecream,veggiepâtés,andmore.Theconsarethatithasasmallerchute,whichmeansyouhavetochopthefruitsandveggiesintosmallerpieces,it’salittlemoredifficulttoassemble,andthere’saslightlyhigherpricetag.Youwillalsohavetostrainyourjuiceifyouusethistypeofajuicer.

MasticatingjuicersIlikeinclude:BrevilleFountainCrushMasticatingSlowJuicer,HuromMasticatingSlowJuicer,OmegaNutritionJuicer,OmegaVert,andChampionHouseholdJuicer.

Twingearjuicersworkatevenlowerspeeds,slowlysquishingthefruitsandveggiesbetweentwogears.Thejuicestaysfreshlonger(about72hours),there’sahigherjuiceyield,andit’salsoversatile—iteasilyjuiceswheatgrassandmakesnutbutters,icecream,veggiepâtés,andmore.It’salsoveryquiet.Theconsarethatyouhavetochoptheveggiesintosmallerpiecesbecauseagainthechuteissmaller,it’salargerandheaviermachine,andit’sslightlymoreexpensive.

TwingearjuicersIlikeinclude:SuperAngel5500,SamsonGreenPowerTwinGear,andGreenStarEliteJumboTwinGearJuiceExtractor.

TheNorwalkHydraulicPressisthebestjuiceroutthere.Itliterallypressesthejuiceout

offruitsandveggiesincludingtough-to-juicegrasseslikewheatgrass.Thisjuicermakes50to100percentmorejuiceandcontainsthreetofivetimesmorevitaminsandmineralsthanjuicepressedfromothermachines.Thejuicestaysfreshforaboutthreedays.Theconsarethatit’salargeandheavymachineandit’squiteexpensive.Italsoisverytime-consuming.

Wheatgrassjuicersworkbyslowlysqueezingandpressingjuiceoutofthetoughwheatgrassfibers.Wheatgrassjuicerscomeineitherhand-crankorelectricversions.Somewheatgrassjuicersalsojuicecertainleafygreens,vegetables,andfruits.

Themorepopularwheatgrassjuicersare:LexenHealthyJuicer,Z-StarManualJuicer,ChefsStarManualHandCrank,HandyPantryHJHurricane.

TheThreeMostImportantFeaturestoLookforinaBlenderAre:

Power—Ifwattageislowerthan700wattsthenit’sbetterforchoppingandnotmakingsmoothies.Ideallyyouwantpowerintherangeof800to1500watts.

Typeofpitcher—Plasticismostcommonbutmakesuretolookforonethat’sBPAfree.

Controlsandspeeds—Themoreoptionsyouhave,thebetterandmoreversatileyourblenderwillbe.TheNutribulletisagoodoptionanditssmallsizeisconvenientforsmallkitchens.Theycanmakethesmoothie-makingprocessmuchquickerandtheyareeasytoclean.

HowYourSoulGetsFedWhenyoutakecareofyourself,yourlifegetsbetter,youtakemoreprideinwhatyoudo,andyoufeelbetter.WhatIloveabouteatingcleanisthatitbringsanoverarchingfeelingofgratitudeforyourfoodandforyourbody.WhenI’mintheprocessofmakingsmoothiesandjuices,Ialwaysremindmyselftobegratefulandtofeelgratitudeforthenutritiontheseingredientsarebringingme.Inthecleansingandeating-cleanprocess,it’simportanttohonoryourself,becauseeverychoiceyoumakebringsyoumoreintotheflow.Soonyouwillcometoseethatfoodisfueland,whilethisfoodisdelicious,it’salsofuelingyouandgivingyoutheenergyyouneedtoliveanamazinglyinspiredandenergeticlife!

But,itisnotjustaboutthefoodyouputin;youwanttofuelyourselfwithyoursurroundings,aswell.Thatcanmeansurroundingyourselfwithfriendswhoarepositiveandencouraging,listeningtomusicthatgetsyouwantingtodance,orreadingbooksthatmakeyoufeelempowered.Forme,IstarteverymorningwithalessonfromthebookCourseinMiraclesfollowedbyacuddlesessionwithmyhusband.It’sagreatwaytogetgroundedsoIknowthatIcantakeonanythingthatcomesmywaywithgraceandease.Forsome,themostimportantmealisactuallytheirmeditation,theiryogaclass,orevenajournalingsession…whateveritisthatmakesyourheartsing,startyourdayfromaplaceofgratefulnessandjoy.

“Itisessentialtoourwell-being,andtoourlives,thatweplayandenjoylife.Everysingleday,dosomethingthatmakesyourheartsing.”—MarciaWieder

Whatmakesyourheartsing?

GoLightlywithSugarandFat“Yourhealthiswhatyoumakeofit.Everythingyoudoandthinkeitheraddstothevitality,energy,andspirityou

possessortakesawayfromit.”—AnnWigmore

Intherecipesinthisbook,I’vebeenverycarefulnottousetoomuchsugarbecausesugar,evensugarfromnaturalsources,cansignificantlycompromiseyourhealthgoals.Fatdoesn’tmakeyougainweight,sugardoes.ManyhealthexpertsagreethatsugarconsumptionmaybethelargestfactorunderlyingobesityandchronicdiseaseinAmerica.Yourbodymetabolizesfructosemuchdifferentlyfromglucose;theentireburdenofmetabolizingfructosefallsonyourliver,whereexcessfructoseisquicklyconvertedintofat,whichexplainstheweightgainandabdominalobesitymanypeoplestrugglewith.

I’vealsogonelightonthefruitsintheserecipes,butifyouwantitsweeter,feelfreetoaddabitmorefruit,thoughIrecommendgoingasthinonthefruitaspossiblesincethesugarinfruitsissomethingtobewaryof.

Iamnotsuggestingyouavoidfruitalltogether,butjustbemindfulofoverdoingit.Startwithless,andifyoumust,thenaddalittlemore.YouwillalsonoticeIdonotaddsweetenerstoanyoftherecipesbecauseIbelievethefruits,vegetables,andseedscanspeakforthemselves.Butifyoureallywanttoaddinasweetener,mysuggestionswouldbetouseeithercoconutpalmsugarorhoney,andfornonglycemicsweeteners,trymesquite,xylitol,orstevia.

You’llnoticethattherearen’tanyoilsoraddedfatsintheserecipesexceptforcoconutoil.That’sbecausethevegetablesspeakforthemselves,andevenwithasavorysoup,there’senoughflavortomakeitabsolutelydelicious.Ifyouarelookingtomakeitalittleheavierandfuller,youcanaddateaspoonofoliveoilor¼to½ofanavocado.Thiswillmakesoupsorsmoothiesabitcreamier.

HowtoAddSuperfoodsandSweetenersIhaven’tincludedanysuperfoodsinthefollowingsmoothierecipes,butifyou’dliketoaddthemin,thenbelowaremyrecommendations.Herearesomehelpfultipsonhowmuchtouseandhowtopreparethesuperfoodsforthemostbenefit.

Cacao—canbeaddedintoanyofthesmoothiesormilks.It’sunsweetenedandbittersoyoumightwanttocounterbalanceitwithhoneyorpalmsugar,butbemindfulofhowmuchhoneyorpalmsugaryouuse.

ChiaSeeds—makesureyousoakthembefore(I’drecommendsoakingthemovernight)thenaddatablespoonintoanyrecipeandthey’llactasathickenerwithoutchangingthetaste.

Flaxseeds—atablespooncanbeaddedtothesmoothies.

GojiBerries—addonlyatablespoontothesmoothiesornutmilks.Thebestoptionistosoakthemovernightbeforeusing.

HempSeeds—atablespooncanbeaddedtoanysmoothiesormilks.

Lucuma—isanicesweetenerforanyofthesmoothieswithoutbeinghighglycemicanditcreatesanicetexture.

Maca—greatforsmoothiesandmilks,butuseonlyaquarterofateaspoon.

Sweeteners—Imadeapointnottoaddanyartificialsweetenerintherecipesbecausefruitsandvegetablesspeakforthemselves,butifyouaregoingtoaddasweetenerthenIrecommendcoconutpalmsugar,honey,andfornonglycemicsweeteners,mesquite,xylitol,orstevia.

Turmeric—youcanbuyitinpowderformandIsuggestaddingonlyasmallamountorapinch.

JuicingTipsBeforeJuicing—Pleaselookatthebelowinformationbeforemakinganyofthejuicerecipes.Itwillhelpyougetthemostoutofallyourfruitsandvegetables!

1.Alwaysmakesureyourjuicerisonbeforeyouputanythinginit.

2.Washeverythingthoroughly.

3.Lemonandlimesareevenbetterforyouwiththeskinon,soyoucankeepitonifyoulike.Ifitistoobitter,leavehalfon.

4.Peelgrapefruitsandoranges,butleavethepithon.

5.It’salsogreatifyouleavetheskinonyourginger.

6.1handful=1packedcup

7.Packsmallleafyitemswithotheringredientstogiveyouthebestjuiceyield.Thatmeanstakingyourdelicategreenslikemintandwrappingtheminyourlargerleaveslikechard.

8.Alwaysputthesmalleringredientsinfirst,thenaddthelargeritemslikeceleryandcucumberssothelargerbitscanactlikeachaserandpushthroughallthesmalleringredients.

9.Unlessspecified,eachofthefollowingrecipeswillmakeapproximatelyone16-ounceserving.

DETOXJUICESTheserecipesaregreatwaystostartyourmorning.They’llbringalevelofalkalineintoyourbodythatwakesupthebloodandgetsyougoing.Theyarealsogreatforgettingyourmetabolismstartedandcurbingyourappetite.Havingthemahalfhourbeforeamealisalsoatastywaytogetyourdigestionstartedright!

GRAPEFRUITDETOX7oz.grapefruitjuice

7oz.water

2oz.applecidervinegar

1pinchofcayennepepper(Optional)

Applecidervinegarisoneofmyfavoriteingredients.Icannotexpresshowamazingitis.Ithelpstostimulatecardiovascularcirculationanddetoxificationoftheliver.Ithasbeenknowntoaidinweightloss,eliminatingacne,andevenreducingallergiesandfightingyeastinfections.Oh,anddidImentionitseriouslyhelpsdaytimefatigue?It’sanaturalenergybooster—withoutthecaffeinecrash.

LEMONLIMEDETOX2oz.limejuice

2oz.lemonjuice

6oz.water

2oz.applecidervinegar

1pinchcayennepepper(Optional)

YouwillnoticeforthisrecipeIwroteoutactualouncesofeachingredient.So,youshouldjuicethecitrusfruitsandthenaddtheotheringredients.

SPICYFRUIT1grapefruit(noskin)

2cucumbers

1thumbofginger

Grapefruitishighinpectin,whichhasbeenknowntohelpinthepreventionofprostateandcoloncancer.

MASTERCLEANSE2tablespoonscoconutpalmsugar

4tablespoonslemon

1pinchcayenne

12oz.offilteredwater

ThisrecipeisatakeontheMasterCleanse.WhileIdisagreewiththeirrecommendationofdrinkingthis(andonlythis)fortendays,Ithinkthisisagreatwaytostartyourday.

MASTERCLEANSETEA4thinslicesofginger

½lemonsliced,includingpeel

1pinchcayenne

Placeingredientsintoamugwith8ouncesofhotwaterandenjoy.Thisisagreatteaforstartingorendingyourday.Ithelpswithdigestion.

GREENJUICESWITHOUTFRUITAlltheserecipesarecompletelyalkaline.There’snosugarinthem,makingtheserecipesagreatplacetostartyourmorning.Thesearealsogoodoptionsifyou’rebattlingcandida.Again,foranyofthesmaller,moredelicategreens,you’llgetmoreofajuiceyieldifyouwraptheminthebiggergreensbeforeputtingthemthroughthejuicer.It’salsogoodtojuicetheleafiergreensfirstandthenfollowthatwithalargervegetable,likecucumber,soitpushesthegreensthroughandyougetabetteryield.

CLEANGREEN5collardleaves

5chardleaves

3stalkscelery

½cucumber

Collardsarehighincalcium,whichisgreatforthebonesandteeth!Somepeopleshyawayfromgreenjuice.Theygetscareditisgoingtotastetoo“green.”Ichallengeyoutoplaywiththeserecipes.Acorrectlybalancedall-greenjuicecantastelightandrefreshing.Itisthemostalkalizingthingyoucandoforyou.

GREENMONSTER4collardleaves

5romaineleaves

1cucumber

2bunchesparsley

1lemon(noskinbutleavewhitepith)

Thisisagreatbasicgreenjuice.Ifyouwanttogiveitakick,youcanaddathumbofgingerorapinchofcayennepepper.

POPEYE5handfulsspinach

5stalkscelery

3handfulscilantro

SpinachishighinvitaminK,whichishelpfulforbloodclotting.Thisisgoodforhealingquickerandpreventingexcessivebleeding.

GREENBUNNY3largechardleaves

2handfulsspinach

4largecarrots

8romaineleaves

1stalkcelery

Thisjuicehasabitofsweetnesstoitfromthecarrot.Itmightbeaniceplacetostartifyouarelookingtoavoidthefruitorarenervoustojumprightintoanall-greenjuice.

GROUNDINGGREEN1bulbfennel

2handfulscilantro

2largepiecesburdock

3largechardleaves

Burdockandfennelaretwoofmyfavoriteingredients.Notonlydotheytastegreat,buttheyarealsobothknownfortheirhealingproperties.Burdockandfennelbothactasdiureticsandremovetoxinsfromthebody.

GINGERBLAST1fullheadromaine

1wholecucumber

2thumbsginger

1wholelime

2kaleleaves(withstems)

2stalkscelery

Gingerisoneofmyfavoritevegetables.Itaddsadeliciousspicetoeverything,butitisalsoincrediblyhealing.Itreducesinflammation,stimulatescirculation,andcanhelpwithdigestion.Iincluded2thumbsofgingerinthisrecipe,butifthatistoostrongforyou,changeitto1thumb.

CLEANBLOOD1handfulcilantro

2largechardleaves

1cucumber

1handfulmint

Cilantrohaslongbeensaidtobeahugehelperindetoxification.Studieshaveshownthatithelpstodrawouttheheavymetaltoxinsthatpeopleaccumulateintheirblood.

LEMONBURST2handfulscilantro

8kaleleaves

1largeheadromaine

1lemon

Leavingtheskinonwhenjuicinglemonsandlimesishighlybeneficial,asmanynutrientsarefoundintheskin.Itdoesmakethedrinkalittlebitter,soifitistoomuch,onlyusehalfofthepeel.

Mintisknowntohelpwithdigestionbyrelaxingthemusclesandspeedinguptheprocess.

MINTDREAM2handfulsmint

3largecucumbers

1wholelime(leave½skinon)

Thisisagreatsummerdrink.Highlyrefreshingandhydrating.Remembertoputthemintinfirstthenputthelargervegetablesinaftertohelppushthemintthrough.

MINTILICIOUS2handfulsmint

4handfulsspinach

1lime

10romaineleaves

1bulbfennel

Mintisgreatfordigestion.Itisknowntosoothethestomachandit’sagreatwaytowakeyouup!

SWEETSURPRISE1handfulmint

3chardleaves

1bulbfennel

Fennelisquitesweetandaddsagreatcandy-likeflavortojuices.Ittasteabitlikelicorice.

GREENJUICESWITHFRUITWiththesejuices,you’llgetalittlebitofsweetness.Ichosetogolightwiththefruits,butifyouwantitsweeterthenyoucanjustaddmorefruit.Justbemindfulofhowmuchfruityouputin.Toconsideritagreenjuice,itshouldbeatleasta3to1ratioofgreenstofruits.Themorebitterthegreenyouchoose,themorelikelyyou’llneedtoaddinmorefruit.Thesearegreatforchildrenandpeoplewhoarenewtojuicing.

GREENBASIL4kaleleaves

2handfulsbasil

3handfulsspinach

1handfuldandelion

1cucumber

½greenapple

BasilisquitepossiblythetastiestherbonEarth.Iloveitwithbothsweetdrinksandsavorydrinks.It’seasytounderstandwhyit’sknownasthekingofherbs!Notonlyisitdelicious,butithasanti-inflammatoryandantibacterialproperties.

SWEET&SPICY1headromaine

3chardleaves

½greenapple

1handfulparsley

1wholelemon

1thumbginger

Thisisagreatspicydrink,butifyouarelookingforsomethingabitmoremild,addlessginger.

GREENWARRIOR¼greenapple

3stalkscelery

1handfulspinach

2kaleleaves

1handfulmint

½headromaine

½cucumber

Greenapplesareagreatwaytosweetenyourjuicewithoutspikingyoursugarlevels.Theyarealittletart,whichalsoaddsanicelayertoyourjuice!

GREENCANDY1stalkcelery

½pear

1bulbfennel

1handfulmint

5chardleaves

Thisisaterrificgreenjuiceforkids.Sweetnessisderivednotonlyfromthepear,butthefennelaswell.

GREENBURST2stalkscelery

2pears

1bulbfennel

1handfulparsley

2kaleleaves

½lemon(skinon)

Parsleyisanaturalbloodbalancer;thisprotectsagainstinsulinresistance.Itisalsohighinantioxidantvitamins,includingA,C,andE.

DETOXME10chardleaves

4handfulscilantro

1pear

Cilantroisgreatforheavymetaldetoxification.Heavymetaltoxificationisoneofthemanyissueswegetfromeatingnonorganicfoods.

DANDYJUICE½headromaine

½bunchdandelion

1largecucumber

¼pear

1orange

Dandelionisgreatforhelpingwithdigestion.Itcanbehelpfulwithelimination.Ifyouhaveaproblemgoingtothebathroom,dandelioncanhelp.

AMAZINGGREENS4stalkscelery

2handfulscilantro

3largechardleaves

3kaleleaves

½lime

1smallhandfulofdandelion

½pear

Dandelionisanaturaldiuretic;ithelpseliminatetoxicsubstancesinthekidneys.Itisquitebitter,though,soyouwanttobecarefulofusingtoomuch.

TROPICALGREEN1headromaine

6kaleleaves

3handfulspineapple,cubed

2handfulsbasil

Pineappleishighinbromelain,whichisabeneficialdigestiveaid.Itisalsoanti-inflammatoryandcontainsenzymesthathelptodigestfatandturnittowaste.

MANGOMADNESS1headromaine

3kaleleaves

2handfulspineapple,cubed

2handfulscilantro

1mango

Mangoisnotonlydelicious,butitisalsohighiniron.Thisisparticularlyusefulforpeoplewhoareanemic.

TROPICALMINT2cucumbers

4kaleleaves

2handfulspineapple,cubed

2handfulsmint

Kaleisknownasthekingofhealthygreens.ItisloadedwithvitaminsA,K,C,andB6,andispackedwithminerals,calcium,magnesium,andpotassium.Thisisagreatrecipetosneakinallthosenutritionalbenefits,whilefeelinglikeyouarehavingatreat.

GREENMELON2headsromaine

½cantaloupe(withseeds)

3handfulspineapple,cubed

3handfulsmint

Thisisgreatforahotsummerday.Itwillbeaveryhydratingandrefreshingdrink.

MAGICALLOVE¼cantaloupe

2kiwi

1cucumber

LoadedwithvitaminA,yourskinwillbethankingyouforthisdelicioustreat!

STARBURST2kiwi

½cantaloupe

Youwillswearyouareeatingcandy.YoucanalsofreezeitandmakeitintoPopsicles.Thekidswillbebeggingyouformore!

GREENJUICESWITHCITRUSTheserecipesaregreatforthosenewtojuicing.Whenitcomestolemonandlime,whenyou’rejuicingyoucanleavetheskinonsincethere’smorenutritionintheskinthanthereisinthefruit.Butifyoufindthejuiceistoobitterwiththeentirerindon,thenfeelfreetotakehalftheskinoff,butremovealltheskinwhenitcomestotangerines,oranges,andgrapefruits.Doleaveasmuchofthepith(thewhiterind)asyoucan.Forkiwis,theskinshouldbelefton.

GREENORANGE1orange

5kaleleaves

½bulbfennel

2handfulsspinach

1cucumber

Asweallknow,orangesareagreatsourceofvitaminC.Amedium-sizedorangecontainsmorethan70percentofyourdailyrequirementsofvitaminC.

ORANGECRUSH2oranges

6kaleleaves

8stalksbasil

6chardleaves

1cucumber

Oftenpeoplemistakeorangesforanacidicfruit,buttheyareactuallyfilledwithalkalinemineralsthathelpbalancethebodywhendigested.Similartolemons,oncedigested,they’reahighlyalkalinefruit!

VIBRANTLIME5kaleleaves

2handfulscilantro

½grapefruit

½lime

Remembertotake1handfulofcilantroandwrapitin2kaleleaves.Repeatwiththesecondbunchandtheremaining2kaleleaves.

BLISSFULLYBASIL2largehandfulsbasil

2cucumbers

1orange

Putthebasilinfirstandthenplacethecucumbersintheblenderorjuicersoyougetthemostjuicepossible.

KIWILOVE2kiwis(skinon)

3stalkscelery

4chardleaves

1tangerine(noskin,butleavepith)

Althoughkiwiscantastequitesweet,theyareactuallylowontheglycemicindexandhavehighamountsoffiber.Thismeanstheywillnotspikeyoursugarlevelsandwon’tbestoredasfat!

DELICATEGREENS4kaleleaves

6chardleaves

1handfulcilantro

1handfulmint

1handfuldandelion

½lemon

1orange

Thisrecipehasalargeamountofsmallerherbs.Whenyoujuicethebiggerleaves,likekaleandchard,wrapthemaroundthesmallerherbs.Thiswillhelpyougetmorejuicefromthesmallerherbs.Leavetheskinonthelemonandendwiththeorange,noskin.

GREENLICORICE10chardleaves

4handfulscilantro

1pear

½bulbfennel

½grapefruit

Chardisapowerhouseofnutrition.ItisloadedwithvitaminsK,C,A,andE.

ROOTJUICESTheserecipesarebasedinrootvegetables.They’reverysatisfyingandthoughmanydon’thavefruit,youwillbesurprisedathowsweetanddelicioustheyare.Theymakegreatdessertjuices!

ORANGEPEAR12inchesburdock

½pear

2largecarrots

BurdockishighinvitaminB6,whichisgoodforkeepingyourbrainworkingandyourmoodsbalanced.Burdockrootisalsohighinpotassium,whichisimportantforheartfunctionandmusclecontraction.Potassiumalsocounterbalancestheoverconsumptionofsalt.

BEETSME3beets

3carrots

4stalkscelery

1thumbginger

Beetsareseriouslyoneofnature’sgreataphrodisiacs!Theirhighlevelsofboronhelpwiththeproductionofsexhormones.

SWEETIEPIE1sweetpotato

6handfulsspinach

2largecarrots

1dashcinnamon

ThiswillliterallytastelikeThanksgivinginaglass.Awonderfultreat,filledwithvitaminsA,C,E,andB6.

LIQUIDCANDY2parsnips

2zucchinis

12inchesburdock

3kaleleaves

Parsnipsareanincrediblevegetabletoaddtojuice.Theyaresweetandpackedwithfolate.Folateintakeisespeciallyimportantforpregnantwomen.

ORANGEJULIUS4parsnips

1orange

Thisistrulyheaveninacup!Parsnipsareabletofillyouupwithoutthereleaseofghrelin,whichisa“hunger”hormone.Thiscanreallyhelpwithkeepingyousatiated,whilealsotastingdelicious.Thisisagreatonewhenyouarelookingforatreatthatisalsogoodforyou.Iwilloftenhavethisonefordessert!

SWEETGINGER2parsnips

1orange

¼sweetpotato

2thumbsginger

1headromaine

Agreatjuiceforsomeonelookingforsomethingspicyandsweet.ParsnipsarehighinvitaminC,folate,andmanganese.Ifitistoospicy,usehalftheamountofginger.

GREENSURPRISE1cucumber

6inchesburdock

½zucchini

½fennelbulb

1largehandfulmint

¼pear

Zucchinijuiceisoftenassociatedwithanti-aging.Itisrichinflavonoidpolyphenolicantioxidants,whichreduceharmfuloxygen-derivedfreeradicalsfromthebodythatareknowntocauseaging.Italsocleansesthekidneysandbloodvessels.

BURDOCK•CARROTS•BERRIESBEETS•PARSNIPS•BANANAS•AVOCADOS•LIME

CELERY•PINEAPPLES•PEARS•KALE

ORANGEMANGO•TOMATOES•APPLES

GREENS•KIWI•BASIL•SWISSCHARD•PARSLEY

CUCUMBERS•GINGER•LEMON•MINT

FENNEL•ROMAINE•DANDELION

SWEETROOTS1thumbturmeric

12inchesburdock

12inchesparsnip

2largecarrots

1½headsromaine

Turmericisknownforitsanti-inflammatorybenefits.Becauseofthis,itisthoughttohelpinthefightagainstcancer,arthritis,Alzheimer’s,andmanyotherdiseases.

SPICYLOVE3zucchinis

1½thumbsturmeric

1thumbginger

3kaleleaves

1orange

Turmericisapowerfulplayerinthehealthworld.Itishighlyanti-inflammatoryandisoftenusedforvariousailments.Itisspicy,sostartwithalittleandthenaddmore.

SAVORYJUICES(A.K.A.SOUPS)Thesearesavoryjuiceoptions.Thinkofthemlikesoups.Youcandrinktheseoutofabottle,butsomemightbenicetoserveinabowl.Ihighlyrecommendhavingatleastoneofthesewhileonacleansetobalanceoutthefruitandsugarinthesweeterjuices.It’salsoagreatwaytosatisfyyoursavorycraving.

BASILBOOGEY2tomatoes

2stalksbasil

1zucchini

1clovegarlic

1stalkcelery

2kaleleaves

Wrapthebasilinsideofthekaletogetthebestyield.Youcanalsostickthegarlicinsidethezucchinibeforeyoujuiceit.Thiswillallowyoutogetmorefromthegarlic.

G’SNAPSV8¼redbellpepper

8stalkscelery

1½tomatoes

1kaleleaf

1smallhandfuldandelion

Azestyandvibrantjuicethatwillenableyoutogetmanyofyourveggiesinfortheday.

SPICYRED2smalltomatoes

½cloveor1smallclovegarlic

1zucchini

Thisisagreatredsoupbase.Youcangetcreativeandadddifferentspicesandvegetables.Ifyouarelookingtomakeitspicy,addcayennepepper.Ifyouwantsomethingheavier,addoliveoiloravocado.Thesearejustafewexamples.Getcreativeandplay.

CLASSICKALE2smalltomatoes

1½largeor3smallclovesgarlic

1zucchini

1largehandfulcilantro

2kaleleaves

1stalkcelery

Golightwiththegarlic.Isuggestalotinthisrecipe.Startwithless,andseeifyouwanttoadd.Wrapthegarlicinyourkaleorinsideyourzucchini.Savetheceleryforlastsoitcanpushtheremainingingredientsthrough.

RACEITRED1zucchini

1tomato

6basilleaves

1clovegarlic

1kaleleaf

1pinchsalt

1teaspoonoil(optional)

½cupwater

4sprigsoregano

Thisisadelicioussoupthatcanbemadeheavierbyaddinginabitofcold-pressed,organicvirginoliveoil.Ifyouarelookingtoavoidthefat,skiptheoil.

MILKSAllthemilksinthissectioncanbeusedforbasesforsmoothiesorforyourcereal.Theyareeasytomake,especiallytheseedmilks.Theyalsoaddproteinandfiberandmakethesmoothiesextracreamyanddelicious!

NUTMILKSItisimportanttowashyournutsaftertheyhavebeensoaking.Afterthat,placethemintheblenderwiththeproperamountofwater.Startyourblenderonlowandslowlymoveuptohigh.Blendthemforaboutaminuteortwo.Youwanttomakesurethenutsareallblendeddown,butdon’tletitsittoolongoryourblendercouldheatthemilk.Afterthat,takeyournutmilkbagandplaceitabovealargebowl.Youwillslowlypouryourblendercontentsintothenutmilkbag.Themilkwillstartpouringintothebowl.Gentlysqueezethebagtogetoutalloftheliquid.Pourthismixturebackintoyourblender.Thenaddintheotheringredients.Blendforaboutoneminute.Feelfreetostoretheextraliquidinamasonjar.Itwillkeepforthreetofourdays.Ifyouhaveadehydrator,takethenutpulpandputitinatraytomakeintoflour.Afteritisdry,putitintheblendertobreakitdownintoflour.Ifyoudon’thaveadehydrator,youcanuseanovenonthelowesttemperaturewiththedoorslightlyopen.

SEEDMILKSAlloftheaboveinformationremainsthesame,butwhatisgreataboutseedmilkisyoudonothavetostrainit.Followtheaboveinstructionsuntilyougettothenutmilkbag.Thiscansavealotoftimeandhassle.

Tips&TricksforMilksBeforeMakingMilks—Pleasereadthisbeforemakinganyofthemilkrecipes.Itwillhelpyougetthemostoutofallyournuts!

1.Ifyouarestrappedfortime,gowithseedmilks.Youdonothavetostrainthemsoittakesastepout.

2.Soakingtimes:

a.Almonds—about8hours

b.Brazilnuts—about4hours

c.Hempseeds—don’tsoak

d.Coconut—don’tsoak

e.Sunflowerseeds—8hours

3.Pleasenotethatsoakingnutsandseedsisveryimportant.Theycontainenzymesthatprohibityoufromgettingallthenutritiontheyoffer,butbysoakingthemyoureleasethenutrients,makingthembetteravailabletodigest.

4.Notesonsoaking:Putyournutsorseedsinfilteredwaterwithjustenoughtocoverthemandthencoverthejarandplaceitinyourfridge.Addapinchofseasalt.Storefortimesmentionedaboveandthenrinse.Washthemuntilthewaterrunsclear.

5.Unlessspecified,eachofthefollowingrecipeswillmakeapproximatelyone16-20ounceserving.

6.Ifyouwantthemilkheavier,youcanlessenthewaterandifyouwantitthinner,thenaddmore.

7.Alwaysusefilteredwater!

UnflavoredPlainMilksAllofthemilkrecipesaredesignedwiththeideathatyouareusingthemalone,eitherforamilkorcreamreplacement.Ifyouareusingnutmilksinarecipeforasmoothie,youshouldbeusingunflavoredmilks.Youcaneasilyconvertanyofthefollowingrecipesbyleavingoutalloftheaddedingredientsandjustusingthenutsorseedsandwater.

ALMONDMILK1cuprawalmonds

3cupsfilteredwater

1teaspoonvanillaextract

2tablespoonscoconutpalmsugar

1pinchseasalt

Almondsarehighinfiberandprotein.Theyaretheleastacidicnut.Theyarebestwhentheyareunpasteurized.UsuallythatmeanstheyarefromCalifornia,Italy,orSpain.

BRAZILNUTMILK1cuprawBrazilnut

3cupsfilteredwater

4dates

1pinchsalt

Brazilnutscontainthehighestlevelsofthetracemineralselenium.Thisisaveryimportantantioxidantandithasbeenlinkedtoreducingrisksofcancer.

HEMPMILK⅔cuphempseeds

2cupswater

4dates

1tablespooncinnamon

1pinchsalt

Hempsseedsareagreatformofdigestiblefiber.Theyalsocontainallnineoftheessentialaminoacids.Thisisimportantbecauseyourbodyneedsthemtobuildmuscle.Yourbodycannotdothisonitsown.

COCONUTMILK⅔cupcoconutflakes

1teaspooncoconutoil

2cupsfilteredwater

1banana

Coconutsaresaidtoreducefatandaddenergy.Itisalsosweetwithoutspikingyourglycemicindex.

SUNFLOWERMILK½cupsunflower

1½cupsfilteredwater

3dates

1thumbginger

½teaspoonvanilla

1pinchsalt

Thisisagreatmilkforchildren.Sunflowerseedsareagoodsourceofproteinsandtheyhaveaminoacidssuchastryptophanthatareessentialforgrowth.

SOMETIPSFORSMOOTHIESBeforeBlending—Pleasereadthisbeforemakinganyofthesmoothierecipes.Itwillhelpyougetthemostoutofallyourfruitsandvegetables!

1.Washeverythingthoroughly.

2.Unlikejuicing,removealltheskinsforyourcitrusfruits.Leaveasmuchofthepithonaspossible.

3.Ginger—it’salsogreatifyouleavetheskinon.

4.1handful=1packedcup.

5.Itisgreattousefrozenfruitsintheserecipes.Thisisaneasierwaytoalwayshavetheminstock,andthefrozenqualitycreatesanicethicktexture.

6.Startwithyourliquidsandyoursofterfruits;thiswillmakeiteasierontheblender.

7.Alwaysmakesureyourblenderisonlowwhenstartingandgraduallymoveittohigh.

8.Iftheblendergetsstuck,slowlyaddasmallbitoffilteredwater.

9.Thesearegreatplacestoaddthesuperfoods,oils,andspices.Becreative!

10.Unlessspecified,eachofthefollowingrecipeswillmakeapproximatelyone16-ounceserving.

SMOOTHIESWITHFRUITThesearegreatforkids.They’realsodeliciousasdesserts.Itisoftendifficulttogetkidstoeatalltheirfruitsandvegetables,butthefollowingrecipesmakesitacinch.Theytastesogoodyourchildrenwillbeaskingformore!Ifyou’reonacleanse,Iwouldrecommendhavingonlyonetotwomaximumperday.Fortheserecipes,itisniceforsomeofthefruitstobefrozen.Thisgivesabitofathickertexture,andfreezingthemalsomakesiteasiertokeepyourkitchenstockedwithfruitwithoutworryingaboutwaste!

KICKITORANGE½orange

¼greenapple

1cupwater

½cupice

6sprigscilantro

Thisisaverylightandrefreshingsmoothie.Itstexturewillbemoreofaslushiethanatypicalsmoothie.

MINTYAPPLE¼fennelbulb

½apple

5sprigsmint

½cupice

1cupfilteredwater

2kaleleaves

Thisissuperrefreshingwithoutbeingtoosweet.Fennelgivesitanicelicoricetasteandisgreatforzappingfreeradicalsthatleadtodisease!

BASILKISS⅔cupmango

⅓cupstrawberry

2handfulsspinach

½cucumber

5basilleaves

½cupfilteredwater

Yummy.Thebasiladdsanextrainterestingtasteleveltothisdreamyconcoction.Ifmakingthisoneforkids,youmightwanttoleaveoutthebasil.

BRAZILIANKICK1packageunsweetenedaçai

1pear

1handfulspinach

½zucchini

½cupmango

5sprigsmint

½cupwater

Itissaidthataçaicontainsmoreantioxidantcapacitythanalltheotherberries!Whenbuyingit,makesureyouaregettingtheunsweetenedversion,astheothershaveunnecessaryaddedsugars.

BEAUTYTONIC½cucumber

¼cantaloupe

¼cupfilteredwater

1thumbturmeric

1teaspooncoconutoil

1pinchblackpepper

CantaloupeishighinvitaminsAandC.Ithinkofitasabeautyfruit,sinceitnourishesbothmyskinandhair!

BERRYBLISS½cupstrawberries(leavethestemsonforextranutrition)

½cupblueberries

1ripebanana

½cupfilteredwater

½cupfilteredice

Berriesareknownforfeedingyourskin.Theyhaveanthocyanin,whichistheresponsiblefortheirbeautifulcolorsandisapowerfulantioxidant.Antioxidantsprotectyourskinfromsundamageandprotectagainstthebreakdownofyourelastinandcollageninyourskin.

DECADENTSMOOTHIESThenutmilksandseedmilksarethebaseforthese,whichiswhythey’remoredecadent.Ifyou’reonacleanse,Iwouldsuggestrefrainingfromhavinganyofthesesincethey’reabitheavierandsweeter.Remember,usetheunsweetenedversionofthemilksfortheserecipes.

APPLEPIE1cupalmondmilk

½sweetpotato

1tablespooncinnamon

1cupice

½greenapple

Makesureyouareusingtheunsweetenedversionofthealmondmilkinthisrecipe.Thesweetpotatoandgreenapplewillmakeitsweetenough,evenkidswillagree.

BIGBANANA1cupBrazilnutmilk

1handfulmint

½cupbanana

½date

½cupice

½teaspoonvanillaextract

Tryingtogetthekidsoffdairyandsugaryicecreams?Thisisagreatplacetostart!Ittasteslikedessert,andtheywon’tevenknowit’sgoodforthem.Ifyouwanttomakeitabitthicker,addmorebananasandthentheycaneatitwithaspoon!

MELONME½cupfilteredwater

1cupBrazilnutmilk

1thumbturmeric

½cupoffilteredice

1teaspooncoconutoil

⅔cantaloupe

Youmightenjoyaddingapinchofcinnamontothisone,whichnotonlymakesittasteawesome,butalsohelpstolowersugarlevels!

CHOCOLATEBANANA1cupalmondmilk

1largetablespooncacao

½cupbanana

½cupice

½teaspoonvanillaextract

1pinchsalt

Happinessinaglass.Thisrecipeissogood,youwillswearithastobebadforyou!Thankfullyitissofilledwithnutrition,youdon’thavetofeelguilty.Theonlythingyouwillfeelguiltyaboutisnotwantingtoshareit.

MINTCHOCOLATECHIP1cupalmondmilk

½cupice

½cupbanana

2oz.cacaonibs

1largehandfulmint

2dates

¼teaspoonvanillaextract

1pinchsalt

Ifyouwouldliketomakethisdrinksweeter,Irecommendaddingdates,coconutpalmsugar,lucuma,orhoney.JuststartwiththebasicsoftherecipesthatI’velistedhereandthenlightlyaddmore.Justbemindfulofhowmuchyouareaddingsotherecipeisn’tcompromised.

SAVORYSMOOTHIES(A.K.A.SOUPS)Savorysmoothiesreallyfillyouupsotheyarealsogreatwhilecleansing.Thesesmoothiesarealsonicetohavebeforedinnerasawayofcleansingyourpalateandhelpingtowardoffunhealthyfoodchoiceslateron.Ilovetoeattheminabowl.Youcanaddwaterifyou’dliketothinthemoutintoadrink.

KICKIN’ITGREEN1zucchini

1tomato

2clovesgarlic

1pinchsalt

1handfulcilantro

Weoftencravethemoresavoryfoodsonacleanse,andthisisagreatwaytogetitin.Ifyoudon’tlovegarlic,startwith1cloveandseeifyouneedtoaddanother.

RED&GREEN¼onion

1tomato

1handfulcilantro

4stalkscelery

¼redbellpepper

Ifyouwanttotakethisrecipeupanotch,addasmallbitofoliveoiloravocado,ormaybeevenalittlecayennepepper.Addyourowntouch!Justbemindfulthatifyouareonacleanse—golightwiththeoilsandavocado.

AVOCADOKICK3kaleleaves

¼avocado

4basilleaves

1handfulcilantro

1largepinchsalt

1teaspoonoliveoil

2tomatoes

1cucumber

2clovesgarlic

Avocado,quitepossiblymyfavoritefoodontheplanet,isagreatsourceoffat.WhatIalsoloveaboutavocadoisitsabilitytochangethetextureofyoursmoothieorsoup.Itmakesthemthickerandheartier.Ifyouarelookingtobemore“filledup,”avocadoisagreatingredienttoaddtobothyoursavorysoupsandsweetsmoothies.

LIGHTLOVE3chardleaves

¼avocado

1handfulcilantro

½cupwater

½zucchini

1pinchsalt

Thisisadelicategreensoupandisquitelight.Ifyouwantitabitheavier,addmoreoftheavocado.Keepplentyofwaterinit,asithelpsittoblendbetter.Withsomerecipes,weneedmoreliquidtogettheblendermoving.Ioftenaddwatertomakethishappen.Goslowwiththewater;thiswayyoukeepthetastebutithelpstheblenderbladesmove.

CLEANSES

WhatIsaCleanse?“Thedoctorofthefuturewillgivenomedicine,butwillinterestherorhispatientsinthecareofthehumanframe,

inaproperdiet,andinthecauseandpreventionofdisease.”—ThomasA.Edison

Cleansingisquitethebuzzwordthesedays.So,whatisitreallyabout?Andwhoshoulddoit?Acleanseissimplyaboutgivingyourbodyabreak.It’sachanceforyourbodytoworkabitlessthanitdoeseveryday.Therearevaryingdegreesofcleansing.Forsome,switchingonedayfromacookedmealtoanorganic,raw,freshsmoothieisacleanse.Forothers,stayingonliquidsforaweekisdetoxing.What’sbestforyoudependsonwhatyourstartingpointisandwhatyouarelookingtogain.

Whencleansing,webenefitnotjustonaphysicallevel,butalsoonspiritualone.Itisatimetogodeepinsideyourselfandclearyourmindandheadspace.Letgoofthedistractions.Restandre-energize.Again,justswitchingoutyourmorningbagelforagreensmoothiewithfruitisagreatstepintherightdirection.

Thereisanideainthehealtharenacalledcrowdingout.Itdoesnotnecessarilymeanleavingthingsout,butinsteadadvocatesthatthemorenourishingandrealfoodyouputintoyourbody,thelessroomanddesireyouhavetofillitwithjunkfood.Whenyoustarttopayattentiontohowyoufeelafteryoueat,youoftenstarttomakehealthierchoices.

Ideally,Irecommendathreetofivedaycleansetostart.Duringthecleansingprocess,youhavetopayattentiontoyourbody.Payattentiontoifyouareactuallyhungryorwhetheryoumightbeboredoranxious.Whenyouarecleansing,itisagreattimetoexamineyourhabitsaroundfoodbecauseweofteneatforreasonsotherthanactualhunger.

10RulesForCleanses1.Haveatleastsixdrinksaday(moreifyouareveryactive)butIdonotrecommend

less,evenifyoudonotfeelhungry.Remember,wearetryingtorestthebody,notstarveit.

2.Drinkhalfyourweightinouncesofwateraday.

3.Ajuicetakesaboutthirtyminutestodigest,sowaitatleastthatamountoftimebeforeyougoontothenext.

4.Smoothiesandnutmilkstakeaboutanhourtodigest,sowaitatleastthatamountoftimebeforeyougoontothenext.

5.Letthedrinkssitinyourmouthsotheycanstarttodigestthere.Yourmouthisthekeytodigestion.

6.Dousemindfulnesswhendrinkingthem—donotjustgulpanyofthemdown.

7.Trytostartyourfirstdrinkwithinanhourofrisingandthelastwithinfourhoursofsleeping.Againthisisideal,butnotamust.

8.Doyourbesttosticktotheplan.Itiseasytogetfrustratedandcompletelytossinthetowel,butdon’tdothat.Ifyouslipup,forgiveyourselfandthenjustgetbackonyourcleanse.

9.Ifyouareactive,addavegan,grain-free,plant-basedorganicproteinpowdertoyournutmilk.

10.Begoodtoyourself!

WhyIt’sImportantToCleanse“Whatyoudotodaycanimproveallyourtomorrows.”—RalphMarston

Dangeroustoxinscangatherinyourbodyand,ifthey’renotproperlyeliminated,theycancompromisetheimmunesystemandmanifestasavarietyofhealthconditions.Goingonacleanseisagreatwaytogiveyourbodyabreakandputitintohighgearforafreshstart.

WhenIt’sTimeToCleanseSomesignsit’stimeforacleanse:constipation,gas,bloating,headaches,jointpain,sluggishness,irritability,skinproblems,andbadbreath.Thechangeofseasonsisanicenaturalpointtousetobeginacleanse,orifyoufeelyouareinarutandyourenergyissluggish.

WhatToExpectWhenYouStartYourCleanseForsomepeople,theyinstantlyfeelenergizedandamazing;forothers,itmightbeabitmoredifficultatfirst.Sometimes,forthefirstfewdays,yourbodymightresistthefreshstartyou’rebringingitandthismightincludeexperiencingsomeheadaches,dizziness,nausea,fatigue,skineruptions,andconstipation.Ifthesesymptomspersist,itisimportanttostopthecleanseandconsultwithadoctor.Itiscommontofeelhungryforthefirstonetotwodays.Whenyoufeelhungry,firsttrywater.Ifafterthatyoustillfeelyoureallyneedsomething,addanadditionaldrinktothecleanse.Youmustpayattentiontoyourbody.Ifyouarereallyfeelingbad,addmoredrinkstoyourcleanse.Isuggeststartingwithsix,butforyoueightmightbeabetternumber.Youhavetopayattentiontoyourbody!

WhatCanIEat?Therecipesinthebookaregreatforcleansing.Ihavelaidouttherecipesintodifferentcategories.Youwillnoticetherearedifferentlevelsofcleansesinthissectionthathaveyoueatdifferentthings—lookthroughthemandchoosewhatisrightforyou.Ifyouaregoingtoaddfood,itshouldberaw,organicfruitsandvegetables.

WhichCleanseShouldIChoose?“Youmustknowthatinanymomentadecisionyoumakecanchangethecourseofyourlifeforever.”—Tony

Robbins

Asyousee,therecipesarelaidoutintodifferentsectionssodependingonwhatlevelyou’recleansingat,youwillchoosedrinksfromdifferentchapters.Belowareallthedifferentlevelsofcleansing.Iusuallyrecommendone-tofive-daycleansesdependingonwhereyou’reat,butpleaseconsultyourdoctorbeforebeginningandpayattentiontoyourbody.Ifyouwanttogolongeronthecleanse,youcangolonger.Ifyou’refeelingill,stoporaddinmoredrinks.

Level1Youarenewtocleansing.Thethoughtofdrinkingsomethinggreenisscary,andyoudon’twanttodoit!Ifthisisyou,mysuggestionwouldbetostartwith:

•DetoxJuice(startyourdaywiththis—assoonasyouwakeup)

•GreenJuicewithFruitorCitrusFruit(haveaboutahalfhourafterthedetoxjuice)

•FruitSmoothie

•FlavoredNutMilk

•SavorySmoothie(a.k.a.soup)

•GreenFruitSmoothie(chooseonethathasgreensinit)

Level2Ifyoualwaysstartyourdaywithagreenjuiceandeathealthy,butyou’venevercleansedbefore,thesearetherightdrinksforyou!

•DetoxJuice(startyourdaywiththis—assoonasyouwakeup)

•AllGreenJuice(haveaboutahalfhourafterthedetoxjuice)

•GreenJuicewithFruitorCitrusFruit

•FlavoredNutMilk

•SavorySmoothie

•GreenFruitSmoothie(chooseonewithgreensinit)

Level3Youhavecleansedbeforeandyouwanttotakeittothenextlevel.

•DetoxJuice(startyourdaywiththis—assoonasyouwakeup)

•AllGreenJuice(haveaboutahalfhourafterthedetoxjuice)

•GreenJuicewithFruitorCitrusFruit

•SavorySmoothie

•AllGreenJuice

•NutMilk(sweetenedorunsweetened)

Level4Youwanttocleanse,butyouwanttokeepyourfiber!Thiscleanseusesmostlyblendedsmoothiesandstaysawayfromthejuices.Indoingthis,youkeepthefiberin!

•DetoxJuice(startyourdaywiththis—assoonasyouwakeup)

•GreenFruitSmoothie

•SavorySmoothie(a.k.a.soup)

•GreenFruitSmoothie

•SavorySmoothie(a.k.a.soup)

•NutMilk(sweetenedorunsweetened)

Level5Iwanttoleaveoutallthesugar!

•DetoxJuice(startyourdaywiththis—assoonasyouwakeup)

•AllGreenJuice

•SavoryJuice(a.k.a.soup)

•AllGreenJuice

•SavorySmoothie(a.k.a.soup)

•NutMilk(unsweetened)

Asyoucansee,therearemanywaystomixandmatchyourcleansingplan,dependingonwhereyouareatandwhatyouarelookingtoaccomplish!What’smostimportantistoplayandpayattention.Seehowyoufeelinyourbody!Havefun!

DeeperCleansingSaunasandInfraredSaunasSweatingisgoodforyou.Asaunadetoxhelpsyousweatouttoxinsandaidsinanti-aging,painrelief,improvedcirculation,andoverallcellhealth.It’sthebody’ssafestandmostnaturalwaytohealandmaintaingoodhealth.Aninfraredsaunaisatypeofsaunathatuseslighttocreateheat.Thesesaunasaresometimescalledfar-infraredsaunas,wheretheinfraredwavesfallonthelightspectrum.Atraditionalsaunausesheattowarmtheair,whichinturnwarmsyourbody.Aninfraredsaunaheatsyourbodydirectlywithoutwarmingtheairaroundyou.Theappealofsaunasingeneralisthattheycausereactions,suchasvigoroussweatingandincreasedheartrate,similartothoseelicitedbymoderateexercise.Aninfraredsaunaproducestheseresultsatlowertemperaturesthandoesaregularsauna,whichmakesitaccessibletopeoplewhocan’ttoleratetheheatofaconventionalsauna.

MeditationMeditationisaverypersonalexperienceforeveryone.Moreandmoreresearchsupportstheideathatmeditationisthekeytolivingeverydayfromtheperspectiveofgratefulmindfulness.Ifyou’renewtomeditation,Isuggestfirstworkingwithaguidedmeditation.Manycanbefoundonline.Evenplayingcalmingmusicisagreatstarttoclosingyoureyesandquietingyourmind.

YogaIt’simportanttobringyogaintoeveryexerciseroutineandit’sespeciallynicetodowhenyou’reonacleanse.Becauseofthedeepbreathing,theslowingdown,theturnsandtwistsofyourupperbodyinthepractice,it’sanothertooltohelptwistoutyourorgans.It’salsoaboutbringingthehealingenergyofbreathintoyourpractice.PranaYamaisagreatoptionforcleansingandrejuvenatingyourorgansthroughbreathing.Isuggestoptingforthemeditativeversionofayogaclasswhereyou’reabletodoalotofbreathwork.

Someofmyfavoritesarehotyoga,yinyoga,kundalini—thebestwouldbeayogathat’smoremeditativeandnotavinyasamusicflowclass.Regardlessofwhetheryou’regoingtoaclassorfindingasessiononline,I’dsuggestaslow,mindfulpracticethatallowsyoutogoinwardwhileyou’recleansing.

DryBrushMassageAdrybrushisagreatwaytoenhancedetoxificationandcleansethepores.Usethebrushfromheadtotoe,alwaysmovingitinasmallcircularmotionoveryourskin.Followthiswithahotandcoldshowercombination.Thisisgreatforstimulatingthe

lymphaticsystem,increasingcirculation,andremovingdeadskincells!

TongueScrapingScrapingthetonguedailyremovesanybuild-uponthetongue,which,ifleftuntreated,canleadtobadbreathandabuildupofbacteria.Byremovingthiscoating,youalsoimproveyourabilitytotasteyourfood,whichmakesitmoresatisfying.Byincreasingyourtastereception,notonlydoyoueatless,youalsoeliminatetheneedtoaddmoresugar,salt,orexcessivespicetothefoodtomakeitmoreflavorful.

Let’sSumItUp!We’vemadeittotheendofthisjourney,butit’salsothebeginningofafreshwayoflookingatallthatfruitsandvegetablescandoforyou.It’saboutbalanceandaboutmakingthebestchoiceswecanmakeeverydayforwhatfoodstoputinourbodies.Itdoesn’thavetobedifficult,orrequirealotofwork,butaddingjuicesandsmoothiesisagreatwaytostartexperimentingwithallthegoodnessnatureoffers.Takeitastepatatime,andadayatatime,andIhopeyou’llseethatsmallstepsofaddingmorefruitsandvegetablestoyourlifewillstarttoliftyouupintothehealthierandmoreenergizedwayoflivingthatyou’vebeensearchingfor.

And,ifyou’reeverinNewYorkCity,stopbyGingersnap’sOrganictosayhi!