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Copyright©2011byJasonManheim

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IntroductionWhyGoGreen?

TheGreens

AddingFruit

Adding“Superfoods”

Sweeteners(IfYouMust)

Tips:Buying,Saving,Growing,andStoring

TheGreenDrinkDietThinkSupplement,NotDiet

MakingYourGreenDrink:EquipmentandHow-To

Juicingvs.Blending

SMOOTHIESAGrapePear

AppleRaz

TheHealthyGreenDrink

JustPeachy

MangoMint-jito

StrawberryPatch

Straw-megranate

BlackMelon

GreenJava

Aloeberry

TropicalSun

Anti-toxi-mint

SweetPotatoPie

JustBeetIt

DumpkinPie

CrazyCran

MintalMelon

Liquidate

Guavacado

HeavyGreen

HitPearade

JackSprout

AmericanPie

LettuceRock

TomSoy-er

JUICESRad-ishRadish

CoolSlaw

4CarrotGold

RedQueen

BeetleJuice

HotRocket

Dande-Lemon

Veggie-All

GreenKing

RocketFuel

GreenClean

GingerSnap

BlimeyMary!

ColdKillah

Gold‘n’Delicious

MintJulep

Pome-ade

RadicchioActive

Ener-Gee!

SpringSprout

Broccolean

Spiru-limade

PopeyePunch

TrueCollards

GreensLover

Resources

Index

T

Introduction

everyhumanbeingistheauthorofhisownhealthordisease.—Siddh rthaGautama

hisbookisnotforvegetarians.Itisnotforvegans,rawfoodists,meateaters,or Paleo eaters. It is for people—everyone—far andwide, nomatter your

current eating practices. It is for peoplewho struggle, day to day, to find the“right” way to manage life and health. Mothers, fathers, children, athletes,businesspeople, thecommon folk, royalty, the infirm…thisbook is for allofyou. It is a key step in taking your health by the reigns and finally claimingresponsibilityandknow-howforyourownwell-being.Thebestwaytodothatistogiveyousomethingyoucanmeasure.

We eat healthy because we want to feel healthy—fantasies of living longershouldnot trump the importanceof living stronger.Although there havebeennumerousstudiesoutliningthetherapeuticeffectsofdietonillnesseslikecancer,heartdisease,andimmunedisorders,wecannotletthatobscureourmotivation—thesimplefactthateatinggoodfeelsgood.

Despite the title suggestingdiet, thisbook ismoreof a supplement to thedietyoualreadyenjoy.Itismybeliefthatadding“good”foodstoyourdietisamoreefficientwayofreachinggoalsthantakingaway“bad”foods.Whetheryouwantto loseweight, fight fatigue,combatdisease,or justbehealthier,addinggreendrinks will slowly replace your bad habits and transform your health for thebetter.Notonlythat,butthisprocessretainshealthyeatingpracticeslongafterthemotivationoftryingacompletelynewsystemhaswornoff.

With all of that inmind, this book has one very simple goal: eat at least onegreendrinkaday,preferablybeforeameal.That’sit.Fromthere,it’suptoyouhowfaryoutakeit.optimally,Isuggesttwotothreeperday,beforeyourbiggestmeals.Butonceadayisagreatplacetostart.

TheAuthor

Iam,firstandforemost,justanerdwithaninsatiableappetiteforknowledge.Iloveexploringnewwaystopushmybodytoextremeswhilestillmaintainingahealthyfoundation.Overtheyears,I’vestudiedandconvertedtomoredietfadsand fitness programs than I can remember. I’ve also worked as a certifiedpersonaltrainerandslowlylearnedwhatworks,andwhatdoesn’t.

Inearly2008Istartedhealthygreendrink.com,withthepremiseofdocumentingthegreendrinksIconsumedonadailybasis.Tobehonest,allIreallywantedtodowas teachmyself how to rank in search engines for certainkeywords.Thewebsite andwebdevelopment ingeneral, slowlybecameanotheroneof thoseobsessionsthatclaimseveryspeckofmyfreetime.But,itpaidoff.Mylifelongobsession with health and fitness helped me turn my dabbling in webdevelopmentintoawaytoshareoneofmyotherpassions,greendrinks.

TheprocessofpickingatopicandsqueezingeverybitofinformationoutofitasI can makes it easy for me come up with ways to make the informationdigestible—andthat’swhatI’vedonehere.

I’m dedicated to the never-ending process of learning and pushing theboundaries of that knowledge in order to sharewhat I have learned along theway. Nothing I’ve ever done has proven to bemore beneficial to my overallhealth than what is provided in the following pages. It’s easy, delicious, andanybodycandoit.

Youaretheauthorofyourownhealth,solet’sgiveyouwhatyouneedtoknow.

http://healthygreendrink.com

O

WhyGoGreen?

ftenusedtosignifynature,fertility,prosperity,growth,renewal,freshness,harmony, youth, conservation, energy, balance, and well-being, green is

akin to life itself. It’snowonder thegreatest foodapersoncan ingest is,well,greens.

ButlikeIsaidpreviously, thisbookisnotconcernedwithpreachingaspecificdietlikevegetarianismorveganism.Truthbetold,IleantowardthePaleolithicdietmore thananythingelse.Greendrinkssupplementwhateverdietyouhavealreadychosen.Luckily,they’regreetedwithopenarmsbyvegetarians,vegans,meat-eaters,Paleoeaters,andZonedietpractitionersalike.Noone,itseems,candisputethehealthbenefitsofeatinggreens.

Protein

First,let’sputthat“butIneedprotein”argumenttorest.Whetherornotyoueatmeatdoesn’t reallymatter.Plants, despitewhatyoumayhaveheard, cangiveyou all the protein you need.Which, according to the Institute ofMedicine’s(IoM)Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, FattyAcids,Cholesterol,Protein,andAminoAcids,isabout50gramsperdayfortheaverageadult.Abetterwaytogaugethisistomakesure10to20percentofyourtotalfoodintakeconsistsofprotein.

Proteins are made up of twenty amino acids, nine of which are known asessentialbecausethebodycannotmakethemandthereforerequiresthemfromfood sources. You may have heard the argument that animal protein is a“complete” protein and vegetable protein is “incomplete,” however that isn’texactlytrue.Accordingtothesamereport,aproteinissaidtobe“complete”ifthenine essential amino acidsmakeup thesepercentagesof theproteinbeingeaten:

Sincemostofuseatavarieddiet,andthegreendrinkswe’regoingtomakeuseawidevarietyofleafygreens,fruits,andothersuperfoods,thereareabsolutelyno issues with hitting those numbers and more. Not to mention, most greenvegetablesdo contain all nine amino acids, just not in the amounts thatmakethem“complete.”

Furthermore,manyprominent experts still insist that vegans combine foods ateverymealtomakeupfortheso-called“incomplete”proteins.Thisisanabsurdnotion.Wedon’thavetoeatanoptimumamountofanyothernutrientateverymeal in order for our bodies to use them properly, so why do we have tocombinefoodstocompletetheaminoacidchains?Wedon’t.Aslongasweeatavarietyoffruitsandvegetables,wehavenothingtoworryaboutproteinwise.

Vitamins,Enzymes,Minerals,Fiber,andMore…

Greensarethemostnutritionallydensefoodsontheplanet;they’reverylowincalories and pack one helluva nutrient punch. They’re high in antioxidants;carotonoids; flavinoids; vitamins A, C, e; folic acid, and calcium among amyriadof other vitamins andminerals.They’re also packedwith dietary fiberthat won’t irritate your body’s digestive system like other fibers. Since mostpeopleonatypicalAmericandietaregrosslydeficientinfiber,greendrinksareafastandeasywaytoputthatproblemawayforgood.

Allofthesenutrientsprotectfromanalmoststaggeringamountofailmentslikethefollowing:heartdiseasecancerskinconditions(eczema,psoriasis…)highbloodpressurehighcholesterolbacterialgrowthviralgrowthtumors

asthmaheadachesinsomniabladderinfectionsbowelissues(IBS,celiacdisease…)

Alkalize,LoseWeight,FightFatigue

Greensareaveryalkalinefoodandcanhelpregulateyourbloodtoahealthieralkaline(asopposedtoacidic)state.Diseaseanddestructionoccurmorereadilyinabodythatismostlyacidic(alsoknownasacidosis).

Thisalkalinestate,alongwith thevastnutrientcontentofgreens,playsavitalrole in your body’s ability to metabolize and distribute fat correctly and canincrease your ability to loseweight significantly. It also gives you a boost ofenergyandbegins trainingyourbody to fightoff fatigue. Ifyourbody isbusyfightingdiseaseallday, it’snowonderyou’re tiredall the time.Alkalizeyourblood,getyourvitaminsandminerals,andenjoyyournewfoundenergy.

A quick note—lemons and limes, although one would think would be acidic,actuallyhaveanalkalineeffectonthebody,sodon’tworryaboutaddingafewsqueezestoyourgreendrinks,itwillonlyamplifythealkalizingeffects.

Formoreinformationregardingphandthebenefitsofanalkalinediet,IsuggestyoureadThepHMiraclebyRoberto.Young,Ph.D.

MoreReasons…

For years I battledwith acid indigestion and something I can’t diagnose asanythingother thanaweakstomach. Insteadofendingmydayswithaniceglassofteaandagoodbook,Iwasregularlyproppeduprightinbedwaitingfortheheartburnmedicationtokickin.Thoseofyouwhosufferfromthefirewithinknow thatmost remediesdon’twork.Sleeping standingup?Nope. Ifellover.Drinkingaglassofmilk?Justaddsinchestomywaste.Aloeverajuice? A little, but mostly just has a laxative effect.Gaviscon?Yes! Thesefoamypillsdothetrick,buthowdoIprevent it fromeverhappeninginthefirstplace?NothingIdideverpreventedmyacidrefluxuntil I introducedachangetomyoveralldiet.Greendrinks.Itbeganchangingthephofmybody,neutralizing the acids responsible for the reflux, and after a fewmonths, it

even allowed me to eat the occasional pastrami sandwich piled high withmustardwithouttheslightestburning.I’vebeenrelativelyheartburnfreeeversince.

You’ll eat awider variety of greens than you ever have beforewith greaterease than you ever thought possible. I don’t know about you, but I can’trememberthelasttimeIhadaplateofturnipgreensandSwisschard.ButIdorememberthelasttimeIblendedsomeup…thismorning!

Blenderbladesarebetterthanyourteethatbreakingdowncellwallsoffruitsand greens thereby releasing a greater amount of vitamins, minerals, andenzymes.And juicing isevenbetter than that ifyou forkout thecash foratrituratingjuicer.We’retalkingenzyme-city.

V

TheGreens

Varietyistheveryspiceoflife,Thatgivesitallitsflavor.—fromTheTask(1785)byWilliamCowper

arietyisalsothekeytooptimalhealth.Inordertoenjoythemostcompletenutrition,it’simportanttoconsumeawidevarietyofgreens.Itensuresour

bodiesreceiveampleamountsofonenutrientanddoesn’toverdoitonanother,allthewhilekeepingourtastebudsfromshortingoutduetoboredom.Agreatwayofachievingthisistoeatwiththeseasons;ifit’snotavailable,don’teatituntilitis.experiment,mixitup,trynewthings…it’sgoodforyou!

The following listconsistsof themain leafygreensused throughout thisbookand in my very own kitchen. You will find a brief table listing the nutrientcontents for each green and a short description outlining themajor nutritionalbenefits, flavor profiles, andways of incorporating them into your own greendrinksandsmoothies.

Arugula(Rocket)2cups(40g),raw

1.03gprotein .6gfiber 64mgcalcium.58mgiron 148mgpotassium 11mgsodium949IUvitaA .034mgriboflavin .029mgvitaB66mgvitaC .17mgvitae .043mgvitaK

Thispeppery,mustard-flavoreddarkleafygreenispartofthecruciferousfamilyof vegetables (like broccoli, cauliflower, brussels sprouts), which makes it apotentanticancerfood.It’sveryaromatic,sobecarefulwhatyoumixitwithasitcaneasilydominate the flavorofyourdrink.Tocombat thateffect,youcan

usebabyarugulabecauseofitsmilderflavor.It’ssoeasytogrow;youcanplanta fewseeds inapotby thewindowandenjoy ityear-round.Arugula isalsoanotedaphrodisiac,sodon’tskimpandshare,share,share.It’sagreatsourceofcalcium;vitaminsA,C,K;andpotassiumaswell.

Basil5leaves(2.5g),raw

.08gprotein 0gfiber 4mgcalcium.08mgiron 7mgpotassium 0mgsodium132IUvitaA .002mgriboflavin .004mgvitaB6.5mgvitaC .02mgvitaE .01mgvitaK

Oneofthemostcommonherbsusedincuisinesaroundtheworld;basilisoftenusedasanaturalanti-inflammatoryandaninhibitorofbacterialgrowth—greatfor those with inflammatory bowel conditions and arthritis. I love basil. It’sanotheroneofthosefragrant,easy-to-grow,year-roundpleasures.Thereareoversixtyvarietiesofbasilsoexperiment;eachonediffersslightlyinappearanceandtaste.It’safantasticsourceofvitaminKandalsoincludesgoodamountsofiron,calcium,andvitaminA.

BeetGreens2cups(76g),raw

1.67gprotein 2.8gfiber 89mgcalcium1.95mgiron 579mgpotassium 172mgsodium4808IUvitaA .167mgriboflavin .081mgvitaB622.8mgvitaC 1.14mgvitae .3mgvitaK

Mostpeoplegorightfortherootandtossthetops.stop!They’redelicious,richin vitamin K, folate, magnese, and fiber. Not only that, but they taste verysimilartotheroot,soyouwon’tbemissingmuch.Ifyou’regrowingyourown

beets,youcanpullafewleavesoffeachplantwhilelettingtherootcontinuetogrow. The folate content is great for lowering LDL cholesterol, and the redpigmentisknowntoraiseantioxidantenzymesintheliver.Blendthegreensandjuicetheroots—it’saperfectduo.

BokChoy2cupschopped(140g),raw

2.1gprotein 1.4gfiber 147mgcalcium1.12mgiron 353mgpotassium 91mgsodium6255IUvitaA .098mgriboflavin .272mgvitaB-663mgvitaC .13mgvitaE .06mgvitaK

Here’s another one of those cancer-fighting cruciferous greens. They’re verymild in flavor, and although technically a cabbage, it’s less dense and muchleafierthanothercabbages,sofeelfreetopackthemintheblenderasitwon’tleaveyouwith thatchunkinessyousometimesget fromsolidcabbage.Fullofpowerfulantioxidantsandbeta-carotene.

Broccoli2cupschopped(182g),raw(stems,leaves,andflower)

5.13gprotein 4.7gfiber 86mgcalcium1.33mgiron 575mgpotassium 60mgsodium1134IUvitaA .213mgriboflavin .319mgvitaB6162.3mgvitaC 1.42mgvitaE .19mgvitaK

Hereweare,KingCruciferous…orcancer’skryptonite,asIliketocallit.Thinkofamalady,anymalady,andI’mwilling tobet thehealthbenefitsofbroccolihave been known to combat it. Things like diabetes, Alzheimer’s, stomach,breast,lungandcoloncancer,heartdisease,arthritis,andmore.Youcaneveneatthe stems, justmake sure to peel away the harder parts. It’s overflowingwith

vitaminsC,K,andA,folate,andfiber.Youcanalsotrybroccolirabe,whichisabitter-tastingbrothertobroccoli.

Cabbage2cupschopped(178g),raw(commongreenvariety)

2.28gprotein 4.5gfiber 71mgcalcium.84mgiron 303mgpotassium 32mgsodium174IUvitaA .071mgriboflavin .221mgvitaB665.1mgvitaC .27mgvitaE .14mgvitaK

Againwith the cruciferous?Cancer doesn’t stand a chance.A great source ofvitaminKandC,cabbagecomesinmanydifferentshapesandsizes.Red,green,Savoy(curly),Napa(orChinesecabbage),evenbrusselssproutsandbokchoyaretypesofcabbage.IntheMiddleAges,thishumbleleafballwasknownasthe“drug of the poor” because it was cheap, and a diet rich in it cured mostailments. Cabbage juice has been quite effective at preventing and curingstomachulcersbecauseofitsfantasticanti-inflammatoryproperties.

Celery2mediumstalks(80g),raw

.55gprotein 1.3gfiber 32mgcalcium.16mgiron 208mgpotassium 64mgsodium359IUvitaA .046mgriboflavin .059mgvitaB62.5mgvitaC .22mgvitaE .023mgvitaK

Celery belongs to the same family as fennel and parsley and gives yoursmoothiesaslightlysaltytaste.Itpairsbeautifullywithsweetfruitslikeapples.Carefulhowmanystalksyoufillyourblenderwithwhenmakingsmoothiesasall but themost powerful blendershave troublebreakingdown its stringiness;great for juicing, though. It’s rich invitaminsKandCand is agreat immunesystembooster.Celery also has the potential for reducing high blood pressurebecauseofcompoundscalledphthalides,whichallowbloodvesselstodilate.

Chard2cups(72g),raw

1.3gprotein 1.2gfiber 37mgcalcium1.3mgiron 273mgpotassium 153mgsodium

4404IUvitaA .065mgriboflavin .071mgvitaB621.6mgvitaC 1.36mgvitaE .6mgvitaK

BrimmingwithvitaminsA,C,andK, this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content. It is next to spinach for denseness of nutrients, sodon’t skimp. It’s a beautiful green leaf with many different varieties to try:rainbow, Swiss, red, golden, andwhite.Alongwithmustard greens, kale, andcollards,chardisoneofthefourleafygreenvegetablescommonlyreferredtoas“greens.”

Cilantro(Coriander)1cupleaves(16g),raw

.34gprotein .4gfiber 11mgcalcium.28mgiron 83mgpotassium 7mgsodium

1080IUvitaA .026mgriboflavin .024mgvitaB64.3mgvitaC .40mgvitaE .05mgvitaK

Thisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestion,calminginflammationduetoarthritis,andloweringbloodsugarandLDLcholesterol.It’salsobeenusedeffectively to fightSalmonella. Iuse it sparinglyandmostly toadd a little kick in flavor. It pairs well with citrus, spiciness, and fruits likemango.

Collards2cupschopped(72g),raw

1.76gprotein 2.6gfiber 104mgcalcium.14mgiron 122mgpotassium 14mgsodium


Youthoughtweweredonewiththecruciferousfamily,didn’tyou?Collardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsA,C,andK,manganese,folate,calcium,anddietaryfiber.It’sgotabitofspicinesstoitbutotherwiseprettymildintermsofflavor.Itgoeswellwithbasilandstrawberries.Nexttimeyou’remixingupabigpotofovercooked collards and bacon grease, save a few fresh leaves and try it inStrawberryPatch.

DandelionGreens2cupschopped(110g),raw



Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdon’tthrowthemout, they’rerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver. Unfortunately, you can’t pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinach…unlessyouhaveatastefortheextremelybitter.It’sbettercombinedwithothergreensandafewsweetfruits,orifyoucanfindthemorpickthemyoung,they’remuchlessbitter.Note:ifyou’repickingthesefromyouryard,makesurethey’repesticidefree.

Kale2cupschopped(134g),raw


20604IUvitaA .174mgriboflavin .363mgvitaB6160.8mgvitaC ~vitaE 1.1mgvitaK

Thiscold,hardy,greenleafypowerhouseofnutrientsis,youguessedit,another

memberofthecruciferousfamily.Ifbroccoliistheking,kaleistheking’shand.FullofvitaminsA,C, andK,kale is also apowerfulweaponagainstbladder,breast,colon,ovary,andprostatecancer.Itcanbeatoughoneforsomeblendersduetoitswaxytexture,sobesuretoblenduntilthechunksgoaway.It’samild-flavored green, slightly bitter, and can be found in many varieties; try blacklacinato(dino),curly(Scotch),Napus,blueleaf,redleaf,andwhiteleaf.

Lettuce(MixedGreens)2cupsshredded(72g),raw(greenleaf)

.98gprotein .9gfiber 26mgcalcium.62mgiron 140mgpotassium 20mgsodium


The nutrient table above is specifically for green leaf lettuce; however,throughout this book, I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market. Sometimescalledmesclun(babygreens),itcanconsistofgreenleaflettuce,redleaflettuce,endive, frisée, radicchio, oak leaf, iceberg, mache, mizuna, and romaine.Generallyspeaking,thedarkerandmorecolorfulthelettuce,themorenutritious.Fillyourdrinkswithasmuchvarietyaspossible.

Mint1cupchopped(26g),raw

.96gprotein 2gfiber 62mgcalcium1.3mgiron 146mgpotassium 8mgsodium

1087IUvitaA .068mgriboflavin .033mgvitaB68.1mgvitaC ~vitaE ~vitaK

Easy to grow throughout the year,mint is good formore than just a soothing

winter teaor invigoratingsummerbeverage.Manystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBS,indigestion,andothercolonicissues.Itgivesanydrinkaburstofrefreshingflavor,andthearomacanevencurenauseaandheadaches.

MustardGreens2cupschopped(112g),raw



Hello, cruciferous vegetable, long time no see. Mustard greens are a greataddition to your detox regime; it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxins.Bewarned,though,these leafy greens have a spicy, tangy punch thatwill leave you chasingwithcoldwater.Bestmixedwithlessboldgreensandafewsweetfruits.

Parsley2cupschopped(120g),raw

3.56gprotein 4gfiber 166mgcalcium7.44mgiron 665mgpotassium 67mgsodium

10109IUvitaA .118mgriboflavin .108mgvitaB6159.6mgvitaC .9mgvitaE 1.97mgvitaK

Not just a table garnish, folks. The oils in parsley can neutralize somecarcinogens and is a great source of folic acid, which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancer.Itreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoes.Italsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator.

Spinach2cups(60g),raw

1.72gprotein 1.3gfiber 59mgcalcium1.63mgiron 335mgpotassium 47mgsodium5626IUvitaA .113mgriboflavin .117mgvitaB616.9mgvitaC 1.22mgvitaE .29mgvitaK

Knownasoneof theworld’shealthiestvegetables, it’snowonderPopeyewasabletodefeatBlutotimeandtimeagain.SpinachisrichinvitaminsA,C,B2,B6, e, and K, manganese, folate, magnesium, iron, calcium, and potassium.Spinachisalsonearly50percentprotein.However,duetotheoxalicacid,whichcancombinewithmetalsinthebodyandirritatethekidneys,itisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachalone.Despitethat,andbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body, it’s my go-to green and can be added to any drinkwithout compromising flavor. I usually stock my fridge with bags of it fromTrader Joe’s. Because of the mild flavor and texture, kids and green drinknovicesloveittoo.

TurnipGreens2cupschopped(110g),raw

1.65gprotein 3.5gfiber 209mgcalcium1.21mgiron 326mgpotassium 44mgsodium12746IUvitaA .110mgriboflavin .29mgvitaB666mgvitaC 3.15mgvitaE .28mgvitaK

I like to thinkof theseasstageonemustardgreens.They’repungentandabitspicybutwon’thaveyou running foraglassofwater likemustardgreensdo.They’reagreatsourceofvitaminsA,C,andK,folateandfiber.Likemustardgreens,they’regreatfordetoxsupport,arerichinantioxidants,andprovideanti-inflammatorybenefits.It’sagreatwaytoaddsomenewgreenswhileproviding

aflavorfulpunch.

Watercress2cupschopped(68g),raw

1.56gprotein .3gfiber 82mgcalcium.14mgiron 224mgpotassium 28mgsodium


Historically,watercress has beenpraised for its healingproperties. In fact, it’ssaid that hippocrates, the father ofWesternmedicine, built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick. It’shigh in vitaminsA,C, andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcells.It’smildlybitterandspicy,andIusuallyuseitasasubstituteforwheatgrasswhenIdon’twanttobotherjuicingit.

OtherGreens,Lettuces,Weeds,andVeggies

Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuices:freshtarragon kohlrabitops carrottopsanise/fennel purslane lamb’s-quarter

radish greenonion freshoreganomizuna radicchio beets

brusselssprouts

B

AddingFruit

ynowyouhaveatleasttriedagreendrink,right?Letmeguess,somethingwith90percentfruitand10percentgreensandyoulovedit?…You’renot

alone.Mostpeoplestartoffthatway,afterall,eatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyou’renotusedtoit.however,here’swhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallenging:fruitisfullofsugar.Fructosetobespecific.

That’snot to say that fruit isn’thealthy, it is. In fact, aside fromgreens, fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfood.Butifyour goal isweight loss and possibly lowering your cholesterol, then limitingyour fructose consumption is probably a good idea. Studies have shown thatdietshighinfat,ascommonlythought,arenotthemainculpritofweightgainandhighLDLcholesterol,sugaris.

Thatbeingsaid,there’snothingwrongwithalittlefruitinyourdiet,especiallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet.

Freshberries are a staple inmy smoothie regimen, specificallyblueberries fortheir antioxidantproperties andbecause sometimes Iprefer ablue tinge to theradioactive green. Another staple is bananas; not for any nutritional benefit,(although they are high in potassium and fiber), but because they pull thesmoothies together. They bind flavors and give the drink a delicious creamytexture.

Likethegreens,usethesewheninseasontosweetenyourgreendrinks,enhanceflavor,andaddanutritionalboost:

apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupe

cranberriescucumbergrapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon

T

Adding“Superfoods”

hesearen’tyourtypicalsuperfoodssodon’tpanic,we’renotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli. These are

“extras”thatarepackedwithnutritionandareperfectforblending(orjuicing).Whetheraddinghealthyfats, fibrousseeds,orvitamin-denseberries, thegreen

drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave.

Some of these are quite expensive and some require additional time spentcultivating,souseassparinglyorasmuchasyouseefit.

AcaiBerries

The acai berry (pronounced “ah-sigh-ee”) comes from the acai palm and isnativetoCentralandSouthAmerica.I’msureyouhaveheardofthem,though,they’realltherageinthehealthfoodcircuitatthemoment.They’reextremelyhigh in antioxidants like anthocyanins and flavonoids. Anthocyanins arewhatgives fruitandvegetables thosedarkerblue, red,andpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstaging,heartdisease,andcancer.Tryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstore.Skipthejuicesandtonicsasthey’reusuallyfullofotheradditives.

AlmondButter

Almonds are high in monounsaturated fats, which promote lower LDLcholesterol and reduce the risk of heart disease, lower blood pressure, andcontrolbloodsugar.Nottomentionthey’redeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothies.Lookforraw,salt-freevarieties.

AloeVera

Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns. Its immune-stimulating effects don’t stop there, though, it can reducesymptomsassociatedwithpsoriasisandeczema,andcanbea fantasticway todetox the colon. However, be careful how much you add because it’s also anatural laxative; youwant to detox, not spendhours stuck to the toilet.As anaddedbonus,it’soneofthefewplantsourcesofvitaminB12,so,vegans,takenote.Trygrowingyourownplantasthenutritionisbetterorlookforpure(meatincluded,sugar-free)juiceatyourlocalhealthfoodstore.

Avocado

Often called the “food of the gods,” and for good reason. It’s one of thehealthiest sources of monounsaturated fats you can eat. When added to yourgreendrink, it can increase absorptionof the carotenoid antioxidants lycopeneandbeta-caroteneup to 300 percent. It’s also known for its anti-inflammatoryproperties. Try adding some to your green smoothies for a thicker, moreflavorfuldrink.

BeePollen

Beepollenisamixtureofflowerpollen,nectar,andenzymessecretedbybees.It’s commonlyusedby athletes for increasing energy, stamina, andendurance.Long-term effects are weight loss, enhancement of the immune system,improved sexual function, and seasonal allergy relief. Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief properties.And of course, if you’re sensitive to pollens, test thewatersfirstbeforejumpingstraightin.

CayennePepperNot only does it add flavor and heat to your drink, capsaicin, the substanceresponsible for the spiciness, can have pain-reducing effects, improvecardiovascularhealth,preventulcers,andclearupthosenasalpassages.Beverycareful,though—ashakyhandcanleaveyousubmergingyourheadinabucketoficewater.

Chocolate(Raw)

Stay away from the checkout stand, youwon’t find the kind of chocolate I’mtalkingaboutthere.Thischocolateisrawandadditive-andsweetener-free.It’sratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressure.Themostimportantbenefit?Taste!Addafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyou’llhaveyourselfaverytasty,nutritioustreat.

Coconut(Oil,Milk,Water,Meat)

The coconut is one of nature’s miracle foods. It’s used for skin care as amoisturizer,topreventheartdisease,forutilizinglauricacidwhichlowersbloodpressure and cholesterol levels, for weight loss by increasing the body'smetabolism, and so much more. It’s even used in hospitals on patients withdigestive problems and is a primary ingredient inmost infant formulas. I likeadding fresh young coconut flesh andwater tomy green smoothieswheneverpossible. If you’re adding coconut oil, let it melt first before adding it to theblender;thatwayyouwon’tgetthewaxyfilmandchunkinessyougetfromthesolidoil.

Flaxseed(Oil,Seeds)Flaxseedsarehighinalpha-linolenicacid(ALA),anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA).ThebodynaturallyconvertsALAtoePA,soflaxseedisagreatalternativetofishoil,especially for vegans. omega-3s have been known to have incredible anti-inflammatory properties; protect bone health; protect against heart disease,cancer,anddiabetes;andpreventandcontrolhighbloodpressure.Flaxseedoilgoesrancidfast, sobuyonly thefresh, refrigeratedbottlesatyour localhealthfoodstore.Youcanalsouseacoffeegrindertogrindyourownwholeflaxseeds,addingatexturaldifferencetoyoursmoothiesaswell.

Garlic

Garlic contains many sulfur compounds that promote cardiovascular health,preventbloodclotting,lowerbloodpressure,andhavetremendousantibacterialandantiviralbenefits. Ithasalsobeen shown to improveout ironmetabolism.Becauseof itspotentflavor,Isuggestnomorethanonesmallcloveperdrink,and sometimes even less than that. Build your tolerance; don’t ruin it byoverdoingitfromthestart.

Ginger

Thisstemcanaddquiteaspicyflavorboosttoyourgreensmoothies.Gingerisprized for its ability to prevent motion sickness, eliminate digestive issues,preventnauseaandvomitingduringpregnancy,anditsmanyanti-inflammatoryeffects.Ikeepabigpieceinmyfreezeratalltimesandaddittomysmoothies

whenever possible; just peel the outer layer offwith a sharp knife and zest abunchrightintotheblenderorsliceoffathumb-sizedpiecefromafreshpieceforjuicing.

Pumpkin

The alpha-carotene, beta-carotene, and vitamin e in pumpkin make for afantastichealthyskinsupplementandtheheavyfibercontentprotectsfromheartdisease, promotes healthy digestion, and controls blood sugar levels. Freshpumpkinsareabittoughtodealwith,soIliketouseLibby’s100percentPurePumpkin. It comes inacan,andyoucan find it in thebakingsectionofmostgrocerystores.Addatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regime.Naturally, it goeswellwith abit of freshground cinnamonandnutmeg.

Sprouts

Broccoli,radish,fenugreek,alfalfa,clover,andbeansproutsarealleasytogrow,fullofnutrition,andagreatadditiontoanygreendrink.They’reminiversionsof the larger vegetables and living powerhouses of vitamins, minerals, andenzymes. There are plenty of places online that offer high-quality seeds andsprouting kits, so do some research and try for yourself. I like Sprout People(http://sproutpeople. org/), they’ve been around for a long time and havefantastickitsforbeginners.

Wheatgrass

Liquidenergy.Wheatgrassissonutrient-richthat30mls(~1oz.)isequivalentinnutritionalvalueto1kg.(~2.2lbs.)ofleafygreenveggies.Becausewheatgrassismadeupof70percentchlorophyll, it increases thebody’sproductionofredbloodcells,lowersbloodpressure,stimulateshealthytissuegrowth,andbreaksdowncarbondioxide.I’veseenshriveledoldmenturnintoprincesonthisstuff.Youcantryblendingthewholegrassifyouhaveaveryhigh-poweredblender,but the texture is still a bit weird for me (plus, humans have a hard timedigestingwheatgrassduetoitsfibrousnature),soIrecommendjuicingthegrassand adding it to your smoothies after they’ve been blended.You can also useorganicwheatgrasspowder,buttrytousefreshwhenpossible.

http://sproutpeople.%20org/

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Sweeteners(IfYouMust)

hoseofyouusingagoodamountoffruitsinyourgreendrinkswon’thavemuchofaneedtosweetenthemevenmore,butsometimesastrongersweet-

kickisinorder.Forinstance,anythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoney…youknow, just toget thatpumpkin

pieeffect.

Ifyou’vereadtheintrounder“AddingFruit,”youknowIdon’thavemuchroomin my heart for processed sugars, so this section only provides fresh, naturalsweetenersdespitethefoodindustries’fascinationwithtryingtocreatethenext“sugar”thatdoesn’tinevitablykillyou.

Thelistisshortandsweet…usesparingly.

AgaveNectar

Agavenectarisproducedfromtheagaveplant,whichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila!).Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey, yet it’s significantly sweeter. Use raw, organicagave nectar that has been cold-processed to reduce enzyme destruction. Ateaspoonortwowilldo.

Dates

Astheoldestcultivatedfruit,dateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassium,magnesium, selenium, and calcium. I can eat thesethingsuntilIpassout,they’resodelicious.Tossafewintoyourgreensmoothies(don’tforgettoremovethepits)andbaskinthesweet,ancientgloryofthedate.

Honey

Okay,we’redonewith the lowglycemic load stuff, so thosewithblood sugarissues need not apply. honey is the greatest invention ever created by thecombined efforts of flowers and bees and has a slightly increased sweetnessfactorthangranulatedsugar.Unlikegranulatedsugar,honeycontainsminerals,vitamins, pollen, and protein. The pollen can even help combat your seasonalallergies. Get some from your local farmer’s market. Like agave nectar, ateaspoonortwowilldo.

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Tips:Buying,Saving,Growing,andStoring

Buying

n order ofmost desirable to least desirable, these are the places you shouldpurchaseyourfreshfruitsandveggies:

Localfarmer’smarket—theseplacesareafruitandvegetablewonderland.It’sstraightfromthelocalfarmssoyoucan’tgetanyfresherthanthat.Trytofindone that specializes in organic food and start a relationship with a fewproducers;they’llstartsavingyougoodstuffandoffergreatdiscounts.

Small local market—there are quite a few small, family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarms.Therepricesaregenerallycheaperthanbiggrocerystores,andthevarietyismorediverse.Seektheseplacesout,they’reworthit.

Grocery store—Nowadays, big grocery stores have a small organic producesection;however,thefruitsandveggiesarealmostalwayswiltedandstartingtogobad.Yourbestbetisthenonorganicstuff.Purchasehereonlywhenthesales are unbeatable and you can’t get to a farmers market or small localmarket.

Lookforvibrantcolors,crisp leaves,andstout,strongstalks.Keepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowing.Andalwaysbuyorganicwhenpossible.

Somestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincrease.Eitherway,organicfruitsandveggiescontain,atmost,pesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufactured,andthat’sreasonenoughtomaketheswitch.Granted,organicisoftenmoreexpensive,butifyoustick to locally grown produce from farmer’s markets and small local stores,therearegenerallydealstobehad.

Saving

Start buying yourmost used greens in bulk. I like to stock up on spinach bybuying huge prewashed bags at places like Costco or Trader Joe’s. Also,considerpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(freezingthembeforetheygettooripe).Theseareallmuchlessexpensivethanpurchasinginsmallerquantities.

You can even freeze your spinach if the giant bag proves to be difficult toconsume before going bad. All of this is going to add some weight to yourfreezer, so I recommend a second deep freezer in the garage, storage shed, orpatio.

Andthen,ofcourse,youcangrowyourowngreens…

Growing

Thisiseasierthanyouthink,evenforthoseofyoulivinginapartmentswithnobackyardaccess.Attheveryleast,allyouneedisawindowsillthatgetsagoodamount of sunlight. Not only is it easy, but it’s the cheapest way to get yourgreendrinkfix.

Herearethreeimportantstepstogetyoustarted:

Seeds—talktothesuppliersatyourlocalfarmer’smarketorsearchonlineforopen-pollinated, nonhybrid, natural, non-GMO seeds. I like to usewww.rareseeds.com(theyhaveaverywidevariety)orwww.sproutpeople.org(theyspecializeinsprouts).

Equipment—check your local home improvement store for planters in avarietyofsizes,pickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited), purchase a sprouting kit (I recommendwww.sproutpeople.org),anddon’tforgetthefertilizerandmanure.

Space—grow in windowsills, patios, yards, porches, hanging baskets, thewalkwayonthesideofyourhouseorapartment,homemadegrowboxes,thelist is endless. You can even rent a space from your city’s communitygardeninglocation.

http://www.rareseeds.comhttp://www.sproutpeople.orghttp://www.sproutpeople.org

I suggest starting with a few herbs like basil and mint and a few easy leafygreens like spinach and lettuce of any variety. Kale, strawberries, tomatoes,beets,chard,andcarrotsarealsoeasytogrowifyouhavethespace.

Try adding some onions,marigolds, garlic, and hot peppers to keep the pestsaway.Youcanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphids,ordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway.

There’snothinglikekeepingyourownfreshediblegarden,sogiveitatryandreapthebenefits.

Storing

Fresh fruits andgreens last on average about oneweek. here are some tips toextendthattimeforaslongaspossible:

Don’tprewashyourfruitsgreens.Ifyoudo,you’llfindthenmolding,gettingsoggy,andwiltingmuchfaster.

Storeyourgreens,unwashed,insealedplasticbagstokeepoutairandwater.

Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigerator;otherwise, you’ll end upwithmealy fruit.Avocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess.

Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells.

Ifsomethingcan’tbeeatenbeforegoingbad,chopitup,put it inasealablebag,andtossitintothefreezer.

Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertowel,oryoucanfreezetheminicecubetrayscoveredwithwater—agreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition.

TheGreenDrinkDiet

ThinkSupplement,NotDiet

Most diets will have you rummaging through your refrigerator and cabinetslookingfor“bad”foodstofillyourgarbagecanwith.Thiswon’t.Infact,keepthoseTwinkies,Iguaranteeyou’llthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink.

Here’swhatyoudo:

Tomorrowmorning,beforebreakfast,tryoneofthegreendrinksinthisbook.

Doitagainthenextdaybeforebreakfast.Andagainthedayafterthatuntilafullweekhasgoneby.

That’sit,youask?That’sit.Afterthefirstweekofdrinkinggreen,ifyourbodydoesn’t feel better, stronger, and crave the nutrition it provides, well then nobookoramountofstepsisgoingtoconvinceyou.ButIbelieveinthepowerofwhat you can feel, and there’s no doubt that the green drink makes you feelbetterthanyoueverhavebefore.

Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries, cancer-laden organs, and old-age, I’ll becartwheelingintomygoldenyears,disease-freeandaliveasever.Thisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpractices—Ishouldinsteadfocusonthemeasurablefacts,andsoshouldyou. Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet, they cannot provide short-term,measurableresults—andlet’sfaceit,inourdigitalworldofinstantgratification,wewantsomethingthatwecanseeorfeelnow.

Imagineeatinganentireheadofbroccoli,ahandfulofblueberries,aspoonfulof

rawalmondbutter,andanappleallwhippedupintoadelicioussmoothie…youcan’t feel your body not getting cancer; you can’t feel your life spanlengthening…butyoucanfeelyourenergylevelsincrease,yourfocusintensify,your hunger satiate, andyour body shift intooverdrive—ready to takeon anytask you can throw at it. These are measurable, motivational, and gratifyingresults that you feel almost instantly—and it’s all you need to make eatinghealthieracorecomponentofyourdiet.Bestofall,thisiseasy;gulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad.

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MakingYourGreenDrink:EquipmentandHow-To

hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender; it’s powerful and looks fantastic. I

recommendeitheraVitamixorBlendtecfortheseriousgreendrinker,andsinceI’veownedboth Icanhonestlysay thedifferencesarenegligible.Although, iffor some reason you need to blend a few golf balls or a brick, go with theBlendtec(www.willitblend.com).

As for juicing, I own a Breville Ikon Juice extractor. It’s a centrifugal juicer,whichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds. This causes a bit more oxidation that the puristmightscoffat,butsinceIdrinkthejuicerightaway,itdoesn’tposeaproblemforme.Mostjuicersonthemarketarecentrifugal.

Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeeds,causinglessoxidationandproducingmoreenzymes,vitamins,andfiber.Thebesttypeofjuiceriscalledatriturating(twingear)juicer.Itoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocess.First it crushes the fruitsandgreensand then itpresses them.Asyoucanimagine,trituratingjuicersarequiteexpensive.

There are also specialized juicers specifically for wheatgrass; however, mostmasticating and triturating juicers canhandlewheatgrass aswell. Since I onlyuse a centrifugal juicer, I getmy freshly squeezedwheatgrass from eithermylocalSundayfarmer’smarketormylocalRobeks.

It’s important tonote that the lower thespeed, thebetter in termsofnutrients.Significant oxidation (oxygen causing the fruits and greens to decompose)occurs when green drinks are blended and to a lesser degree when juiced. Atriturating juicer causes the least amount of oxidation and is highlyrecommendedtothosewithserioushealthconcerns.

IjuicealotlessthanIblend.Infact,Imakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of

http://www.willitblend.com

expiringfruitsandvegetables.IfI’mhonest,it’satimething.Juicingtakesalotofcleaning,assembling,anddisassemblingwhileblendingisquickandeasy.

These recipes are a great starting place, and once you’ve learned thecombinationsyouprefer,youcanbegintoexperiment.

Mymorningsmoothieroutinenormallylookslikethis:

Filltheblenderaquarterofthewaywithwaterorcoconutwater.Addsomefrozenberries(whateverIhaveinthefreezer).Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator).AddaspoonfulofrawalmondbutterorLibby’sPumpkin.Meltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblender.Blend.

BreakthisdownintothetemplateIspokeofandyouhavethis:

Addsomewater.Addfruit.Addgreens.Addsuperfoods.Blend.

Fornewbiesandchildren,startwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil you’re ready to turn that sweet tooth into agreentooth. Also, skip the uncommon greens and stick with spinach until your (oryourkids’)palateadjusts.

Itcan’tgetanyeasierthanthat.Becreative,trynewthings,experiment,andfindwhatstrikesyourfancy.

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Juicingvs.Blending

ou’llnoticetherecipesaresplitintotwosections,smoothiesandjuices.Butwhichisbetter?I’llkeepthissimple:

JuicingBenefits

Lessoxidation.evernoticehowacutappleturnsbrownafterleavingitonthecounter for a while? That’s called oxidation, and it’s the process ofdecomposition.Thefruit isactuallystarting todecomposeandnaturally, thenutrientsarebeginningtoaswell.Blendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation. For the least amount of oxidation, get a slow-speedtrituratingjuicer.

Quicknutritionalboost.Sinceallthefiberisremoved,thevitamin,enzymes,and minerals in the juice enter your bloodstream almost immediately afterconsumption.

Quick energy boost.Due to the quick nutrient boost, your body is instantlyrefreshedandrevitalized.

Easily digestible. Because the fiber is removed, the body has an easy timedigestingtheremainingnutrients.It’sgreatforquickcleansesandthosewithdigestiveissues.

Nobloatingandheaviness.Afullglassofjuicewillleavefeelinglightonyourfeetandwon’truinyourappetite.It’ll justkeepyoufromstuffingyourfacewiththatextrataco.

BlendingBenefits

Less sugar. Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples. It’s easier to consume a much larger amount offructosewhenjuicing.

More fiber. Blending your fruits and greens retains all that good digestivesystemcleaningfiber.

It’s a complete meal. You’ve got your vitamins, minerals, enzymes, fiber,protein,andevenfatifyouaddsomeavocadoorcoconutoil.Youcanevenaddsuperfoodslikenutbutter.

Easier cleanup. Juicers usually require taking apart the whole thing and

cleaningthepulpmess.Blendingisasimplerinse-and-store.

AGrapePear

Ingredients1cupgreengrapes1pear

1cupkale1orange(peeled)1banana(optional)water/ice

Fillblenderwithasmuchwater/iceasyoulikeandaddkale.Blenduntilsmooth.addfruit.Pulseblenduntildesiredconsistency.

A grape… I mean, great one for the novice green drinker. The pear, grapes,orange,andbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale.

Due to thewaxynatureof kale, it’s best to useahigh-poweredblender likeaVitamixorBlendtec. Ifusingastandard-poweredblender,besure toblend thekaleandwaterlonger.

AppleRaz

Ingredients1redapple1cupfreshraspberrieshoneydewmelon

1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)water/ice

Fillblenderwithwater/ice,addkale,greens,andapple.Blenduntilsmooth.Addremainingingredients.Pulse-blenduntildesiredconsistency.

The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkale.Babygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink.

Agreatwaytokickoffyourmorning!

TheHealthyGreenDrink

Ingredients

1bunchwatercress1greenapple

1lime(peeled)¼Englishcucumber4mintleaves1banana(optional)water/ice

Fillblenderwithasmuchwater/iceasyoulikeandaddingredients.Blenduntilsmooth.

As the title track in our album of health, the Healthy Green Drink is apowerhouseofnutritionandtaste.

Watercress,whichcanbecommonlyfoundatlocalfarmer’smarketsandgrocerystores, is often overlooked. It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdown.Arefreshingaccompanimenttoanymeal.

JustPeachy

Ingredients

4wholepeaches1–2cupsspinach

water/ice

Fillblenderwithasmuchwater/iceasyoulikeandaddingredients.Blenduntilsmooth.

Here’s a simple one. Great for kids and those having trouble incorporatinggreensintotheirdiets.

Spinach really packs a punch. It’s a common green; you can get it just aboutanywhere,it’saffordable,andthetasteismildenoughthatanyonecanenjoyit.It’s a great source of iron and beta-carotene and protects from amultitude ofmaladies.Andwhodoesn’tlikepeaches?

MangoMint-jito

Ingredients

1cupmango2cupslettucegreens

5largemintleaves½lemon(juice)½lime(juice)1banana(optional)water/ice

Fillblenderwithasmuchwater/iceasyoulike,addingmintandgreens.Blenduntilsmooth.Addfruit.Pulse-blenduntildesiredconsistency.

Forthelushinallofus.Except,youknow…withoutallthestumblingandliverdamage. In fact, with the amount of fiber and enzymes in mangoes, you canlowerLDLcholesterolandimprovedigestion.

A fresher,healthierapproach to itsbooziercounterpart, theMangoMint-jitos’sweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet.

StrawberryPatch

Ingredients

3strawberries1mango

1kiwi3bigbasilleaves2largecollardleaves(removestems)water

Fill blenderwith asmuchwater as you like, adding collard greens and basil.Blenduntilsmooth.Addfruit.Pulse-blenduntildesiredconsistency.

Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdiet.Collards have a strong, distinct flavor especiallywhen cooked, butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberry,you’llfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie.

Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestion,glutamineformemorypower,andheart-healthyantioxidants.

Straw-megranate

Ingredients

6strawberries1cuppomegranateseeds

1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water

Fill blender with as much water as you like. And ingredients. Blend untilsmooth.

Big,boldstrawberryflavorwithatartypomegranatekick.Thisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage.

Blendingpomegranate seeds canbe tough for someblenders, so if you’re notrockingaVitamixorBlendtec,tryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice.

BlackMelon

Ingredients

½cupwatermelon½cuphoneydewmelon

½cupcantaloupe½cupblackberries2handfulsfreshspinach1banana(optional)water/ice

Fill blender with as much water/ice as you like, adding greens. Blend untilsmooth.Addfruit.Pulse-blenduntildesiredconsistency.

Aneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweet.This drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugars.BlackMeloncontainshighamountsofantioxidants,fiber,andvitaminC.

Spinach, an amazing source of protein, has a very subtle flavor and is oftencompletelymasked by any sweetness from fruit. Taking care of your body hasnevertastedsogood.

GreenJava

Ingredients

1bunchwheatgrass2oranges(peeled)

1banana(optional)water/ice

Fillblenderwithasmuchwater/iceasyoulike,addingwheatgrass(ifyoudon’thave a high-powered blender, juice the wheatgrass first). Blend until smooth.Addfruit.Pulse-blenduntildesiredconsistency.

Someofuscan’tevenfunctionuntilwegetourmorningcoffee.Aquick joltofcaffeineandenergy is all youneed,butwhat you tend toget is high calories,excesssugar,andataintedsmile.Hardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava.

Blendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrass’sintenseflavorandpumpyoufullofvitaminCandpotassium.

Aloeberry

Ingredients

1–2largespearfreshaloevera(or1/4cupbottled)1cupspinach

2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)

Fillblenderwithasmuchwater/iceasyoulike,addingfirst4ingredients.Blenduntilsmooth.Addfruit.Pulse-blenduntildesiredconsistency.

Ifyou’relookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintake,aloevera isoneof theonlysuppliersofvitaminB12 thatdoesn’tcomefromanimalproducts.

Chardisalsoagreatsourceofomega-3fattyacidsifyou’renotthebiggestfanoffishoreggs.Aloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience.

TropicalSun

Ingredients

2bulbsbokchoy1orange(peeled)

1cupcoconutwater1cuppineapple1banana

Addfirst3ingredients.Blenduntilsmooth.Addfruit.Pulse-blenduntildesiredconsistency.

Youmaynotbeabletomakeittothetropicsbeforebreakfast,butyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway.

Before your daily grind starts, treat yourself to the rich vitamins orange andpineapplehavetooffer.Bokchoy,categorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcalories,tastesamazingalongsideitstropicalcomponents. Throw in a tiny umbrella for good measure and you won’t bemissinganynutrients;allyou’llbemissingisthebeach.

Anti-toxi-mint

Ingredients

4–5mintleaves½Englishcucumber2largeleavescollardgreens½cupfrozenacaiberries

1kiwi(peeled)1lemon(juiced)

Addfirst3ingredients.Blenduntilsmooth.Addfruit.Pulse-blenduntildesiredconsistency.

Perfect for you trend dieters out there looking for better skin, antiagingproperties, cancer fighters, and improving cognitive brain function. Truth betold, all greens can deliver these same benefits, but that’s just not what thebeautymagazinesareaboutthesedays.

Even still, you can’t beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit.

SweetPotatoPie

Ingredients

1cupsemicookedsweetpotato(or½juiced)1tbsp.groundflax

½fennel/anisebulb1orange(peeled)2cupsspinach1–2freshfigs1cupcoconutwatercinnamontotaste

Addallingredients.Blenduntilsmooth,addingwaterasnecessary.

Evenifautumnisnotquiteyetintheair,youcanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessert.Sweetpotatoesare a nutritional superstar that are high in dietary fibers, beta-carotene, andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion.

Fennel,while adding awarm licorice flavor, is also good for digestive healthandoftenusedtocombatbadbreath.Groundflaxseedisrichinomega-3fattyacids, high in fiber, and adds a nutty element, all together giving you a tasty,low-starch,guilt-freetakeonaclassicseasonaldessert.

JustBeetIt

Ingredients

1mediumbeet(skinnedandchoppedintochunks)2cupsarugula

1redapple4–5leavesbasil1banana


Dancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyou’reontheroadtoahealthieryou.OryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt.

Beets are essential for heart health and have an earthy-sweet taste. ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK. Though it’s known to have a bitter taste, when paired with an apple andbanana,there’snothingbitter…orshouldIsaybetter.

DumpkinPie

Ingredients

1cuppumpkin(eitherfreshorcanned)2tbsp.rawalmondbutter

2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste


Thisisit,folks,mygo-togreensmoothie.Icanbeabitvain,soIaddasmuchskin-regenerativepumpkinasIcanstomach.Therawalmondbutteraddsadoseofhealthyfats,andthespinachandblueberriesgivemealltheprotein,vitamins,andantioxidantsIneed.

Cinnamonturnsthisstrangeconcoctionintosomethingdeliciously“pie-latable”ratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldump.It’sDumpkinPie!

CrazyCran

Ingredients

1cupfrozencranberries1orange(peeled)

2leavescollardgreens1bunchmixedbabygreens3–4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)

Add first 4 ingredients. Blend until smooth, adding water, lemon juice, andcoconutwaterasnecessary.Addfruit.Pulse-blenduntildesiredconsistency.

This is not your regular cranberry cocktail, no, sir. This veritable dynamo ofvitaminshasitall.Ahighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers.

NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttable.Soblendupaglassandtoasttoyourhealth.

MintalMelon

Ingredients

4–5leavesmint1bunchChinesebroccoli

¼honeydewmelon½cucumber¼cantaloupe1lime(juiced)

Add first 2 ingredients. Blend until smooth, adding water and lime juice asnecessary.Addfruit.Pulse-blenduntildesiredconsistency.

Clearyourmindwith this refreshing summerdrink.Mintwill sooth thatupsetstomach,putanendtothatragingheadache,andreleaseapleasantaromathatcancalmeventhecraziestfolks.

All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyou’regetting.You’dbementalnottogivethisoneatry.

Liquidate

Ingredients

2cupslamb’s-quartersordandeliongreens3–4dates(pitted)

2tbsp.rawalmondbutter1cupcoconutwater1cupfrozenbluberries

Addfirst2ingredients.Blenduntilsmooth,addingwaterandcoconutwaterasnecessary.addfruitandalmondbutter.Blenduntildesiredconsistency.

You’regoingtohatewhenthisoneisgone.Despitethebitterdandeliongreens,the dates do an awesome job at turning that bitter to sweet bliss. You’ll bepurifyingyourliverandyouwon’tevenknowit.There’sevenhealthyfatstoo.

Replacetheblueberrieswithraspberriesandyou’llhavesweet,bitter,andsourallinone.

Guavacado

Ingredients

1cupguava1avocado

2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater


Guavas canbehard to comebyandvaryquitedrastically in size, shape, andtexture.Testtheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones.

Also,someguavaskincanbethickandbitter,sobesuretotestthattoo.Allthisworkjustforasmoothie?Youwon’tbedisappointedoncethatcreamyavocadotexturehitsyourlips.

HeavyGreen

Ingredients

1cupbroccoli2leavescollardgreens

1cupspinach½greenapple½cucumber½avocado1lime(juiced)


Green-drink newbies need not apply; this one is for the hard-core greenenthusiast.Withminimalamountsoffructose,thosewithbloodsugarissueswillrejoiceatthisoffering.Spinach,broccoli,andcollards!

Top it off with the superfood avocado and you’ll be brimmingwith a cancer-fighting,nutrientdenseglow.Asavorytreatnottobemissed.

HitPearade

Ingredients

2–3radishwithtops1stalkcelery

2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne

Addfirst3ingredients.Blenduntilsmooth,addingwaterasnecessary.Addfruitandblenduntildesiredconsistency.

Lookout!Thisone is spicy!The radishandcayennework together topreventulcers, improvecardiovascularhealth,andclear thosecloggednasalpassagesrightup.

The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent.

Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames.

JackSprout

Ingredients

3–4Brusselssprouts1handfulsunflowersprouts

½grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana

Addfirst4ingredients.Blenduntilsmooth,addingwaterasnecessary.addfruitandblenduntildesiredconsistency.

Jackisonebitterdude.Thisisanotheronenovicesshouldrunfrom.JackSproutis bitter, sour, and just perfect for the hard-core green-drinker. A vitamin Cpowerhouse, grapefruit also is a great source of prostate-cancer-fightinglycopene.

The brussels sprouts and sunflower sprouts add tremendous antioxidants anddetoxpower.Jackain’tbitternomore,ishe?

AmericanPie

Ingredients

2greenapples2cupsspinach

1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste


Dessert in a glass. I recommend green-weary kids give this one a go beforejumping in to something less sweet. Fresh young coconut is one of the mostdelicious healthy fats available. Mixed with sweet apples and protein-richspinach,thisistheclosestyou’llgettoeatingsomethingakintoGrandma’spiewithoutpassingoutaftereating.

Thebananaisnotoptionalinthisone;itincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture that’ll have you coming back formore.

LettuceRock

Ingredients

1cupslettucegreens1cuprocket

1cupmixedberries1banana½lime(juiced)


Simplicity. Sometimes youwant nothing to interferewith themusic, you knowwhatI’msaying?LettuceRockiseasy,costeffectivetoeateveryday,nutritiousanddelicious.

Themixedberries (Iuse frozenas it’sevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelime.It’stheperfectensemble.Drinkup,rockout.

TomSoy-er

Ingredients

2Romatomatoes1bunchItalianparsley

1stalkcelery1cupspinach2radisheswithtopsTabasco,blackpepper,andsoysaucetotaste


Thispeppery,salty,spicytomatotonicwillturnyouintoamodern-daywarriorwith a mean, mean stride. Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood.

And if you’re a smoker (why would you be?), it also helps neutralize certaintypes of carcinogens. It’s our fresher version of V8 that won’t leave you in asodiumcoma.

Rad-ishRadish

Ingredients

2–3kaleleaves(removestems)¼Englishcucumber

4mediumradishbulbs(withgreens)freshgingertotaste¼cupwater

Peelgingerrootandjuiceall,addingmorewaterifnecessary.

The spiciness of the radish and ginger are only slightly cooled down by thecucumber. A great drink to clear out the respiratory system or for those withseasonalallergies.

Addsomebeepollenanddoubletheallergy-fightingeffects.YoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb.

CoolSlaw

Ingredients

1crownbroccoli½smallredcabbage

2carrots1lemon(peeled)1greenapplegingertotaste

Peelgingerrootandjuiceall.Serveoverice.

A fresh-tasting summerdelight perfect for parties by the pool, barbecues, andpicnics at the park. Besides being the ideal accompaniment to any afternoonoutside,CoolSlawbringsalottothepicnictable.

Broccoli’scancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrill.Gingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacks.Servewithafewextraapplesinyourfavoritepunchbowl.

4CarrotGold

Ingredients

4carrots2largekaleleaves

1bokchoybulb1goldenapplegingertotaste

Peelgingerrootandjuiceall.Serveoverice.

Rich,Isay,Rich!Richinvitamins,color,andinflavor,thatis.Addingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem.

Bok choy’s health-promoting compounds are better preserved when it is leftuncooked,andwhatbetterwaytomaximizetheserichhealthbenefits.Breakouttheblenderandhaveyourselfagoldrush.

RedQueen

Ingredients

2kaleleaves1mediumbeet

1galaapple¼redcabbage1bunchredgrapes

Juice.

Longlivethequeen.Supersweet,sassy,anddeep,darkred,RedQueenisonesmart drink. Grape juice promotes brain health and memory function. Redcabbageisrichiniodine,whichalsopromotesproperbrainandnervoussystemfunction.Onesipandyou’llbesingingtheRedQueen’s“Offwiththecabbagehead!”Justrememberwhatthedormousesaid,“Feedyourhead!”

BeetleJuice

Ingredients

1yellowbellpepper1Fujiapple

1smallcrownbroccoli1smallbeet½sweetpotato1handfulparsley2carrots

Juice.

Sayingit three times insuccessionmaynotraise thedead,but itwillcertainlyraise your spirits and your energy levels. Bell pepper is a natural immuneboosterandcoupledwithbroccoli,you’vegotyourselfonehelluvafree-radicalfighter. Eating sweet root vegetables like beets and sweet potato helps calmsugarcravings,soputdownthatdonutanddrinkyourveggies.

HotRocket

Ingredients

2Galaapples2handfulsofarugula

1handfulofcilantro2cupscoconutwater/milk1smidgenofjalapeño(totaste)soysaucetotaste

Juiceandmixwithcoconutwaterandsoysauce.

This one is a bit different. We’ve got very bold and spicy flavors here. Thecoconutwater,jalapeño,andsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare.

Cilantro is also great for removing heavy metals from the bloodstream andjalapeños can raise your body temperature thereby increasing yourmetabolicrate. The healthy fats in the coconut milk will allow increase in mineralabsorptionfromthearugulaandcilantro.

Dande-Lemon

Ingredients

1bunchdandeliongreens1bulbradicchio

gingertotaste1lemon(juiced,totaste)dashcayenne

Juiceandmixincayenne.

Theginger, lemon, and cayennedoagreat jobof taming thebitterness of theblood- and liver-purifying dandelion greens. This is like a supedup lemonade.Master Cleanse aficionados will appreciate the lemon juice–cayenne pairing,which increases your body’s fat-burning power and strengthens your immunesystem.Notmuchelsetosayexcept,it’sreallydandy.

Veggie-All

Ingredients

1beet2stalkscelery

1greenbellpepper1largecucumberlemon(juiced,totaste)1tsp.oliveoil

Juiceandmix(shake)witholiveoil.

Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables.

You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeover,orperhapsuseayelloworredpeppersincetheyhaveafruitierflavor.SometimesIevenaddacoupleofcarrotstosweetenthelot.

GreenKing

Ingredients

1crownbroccoli1greenapple

1bunchgreengrapes2handfulsspinach2largeleavescollardgreens

Juice.

Wherewouldwebewithoutasolidgreendrink?I introduceyoutoakingandhiscrown…ofbroccoli?

Absolutely.Broccoli, themiracle food,packs themostnutritionalpunchofanyvegetable, and it meets your complete fiber need providing both soluble andinsolublefiber.Greengrapesareanaturalantihistamineanddespitetheirtinystature,theyreallyaddquiteabitofsweetness.Ajuicefitforaking.

RocketFuel

Ingredients

2oz.(juiced)wheatgrass(orkale)2handfulsarugala

1–2oranges(peeled)

Juice.

All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrash—thisiswhatyoucanfindinwheatgrass.

Wheatgrass is a high-alkaline, nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingto;that’swhyyou’lloftenfind it paired with fresh orange slices at your local fresh juice bar. Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC.

GreenClean

Ingredients

1lime1lemon

1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste

Juice.

Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside. You’ll never know your body is detoxifying as you gulp thisdelicioussummer treat.Some folksmay find itabit toosour,so tryaddinganappleortwoifthat’sthecase.

Not only do we have great flavor, high amounts of vitamins, minerals, andantioxidants,GreenClean is oneof themost aromatically appealingdrinks inthisbook.Crisp,clean,refreshing.

GingerSnap

Ingredients

3–4handfulsspinach1smallanisebulb

gingertotaste3–4dates1cupfrozencherries(optional)

Juicespinach,anise,andginger.Tossinablenderwithdatesand,foraGingerRoyRogers,addcherries.Blend.Serveoverice.

Thisispracticallyaliquiddessert.Aniseisgreatfordigestionandpairedwithginger, thisdrink isaperfectafter-mealdelight.Theanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination.

Thegingeraddsanicebitethathelpssteeryouawayfromdiabeticshock.ThrowinafewfrozencherriestobrightenitupordareIsay,addascoopofsugar-freecoconuticecreamforafloatyouwon’tsoonforget.

BlimeyMary!

Ingredients

2mediumtomatoes2celerystalks

1bunchwatercress1–2greenonions(totaste)1–2carrots1lime(peeled)Tabascoandpeppertotaste

Juice.Addtabascoandpepper.

Amore savory flavorprofile, theBlimeyhasheat, spice,andadouble shotofnutrients. Celery, known as the zero-calorie vegetable, yields a sweet, savory,andslightlysaltytastewhilethewatercressandgreenonionspiceitupabit.

Tomatoes, the highlight of this drink, accounts for the slight sweet flavor andcontainshighlevelsoflycopene,knowntofightagainstalistofcancers.

AddadashofTabascoforanextrakickandyou’vegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet.

ColdKillah

Ingredients

3–4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic

45–50dropsechinacea2–3carrots1sweetredbellpepper

Juice.addechinaceaandmix.

Packed with vitamin C, Cold Killah is the perfect cure or preemptive strikeduringcold season.Notonly is echinaceaknown toboost the immune system,butsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper.

Juicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanyday.Sensing that tickle inyour throat?JuiceupabatchofColdKillah,it’llstopthatcoldbuginitstracks.

Gold‘n’Delicious

Ingredients

2goldendeliciousapples1kiwi(peeled)

2cupschoppedmustardgreens2stalkscelery1peach(pitted)

Juice.

Anotherdarkgreenwithheavycancer-fightingproperties,mustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamily.Thoughthesegreensareoftencooked,whenjuiced,theirhealthbenefitsareamplified.

Toss insomesweetapples,peach,andkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyou’vegotyourselfonedeliciousdrink.

MintJulep

Ingredients

1stalkcelery1handfulmintleaves

2–3handfulsspinach1apple

Juice.

You’d think it is summertime in a glass. Though its namemight imply a less-healthyconnotation,wecanassureyouthisrecipewillleaveyourefreshedandhoppedup,but juston tasteandvitamins.Celeryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure.

Sokickbackontheporchandenjoy.Bottomsup.

Pome-ade

Ingredients

1cupfreshpomegranatejuice3–4leavesbeetgreens

1lemon(peeled)1–2cupsredgrapes

Juice.

The fountain of youth is in your juicer. With age-fighting resveratrol in redgrapes, the antioxidants heavy in pomegranate, and the LDL cholesterol-loweringelementsofbeetgreens,you’llbelookinggoodandfeelinggreatastheyearsgoby.

Sosweetand tangy, thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-ade.Andremember,beautycomesfromwithin.

RadicchioActive

Ingredients

1handfulradicchio2–3radishes

1lime(peeled)1cupchoppedchard1greenapple2–3carrots

Juice.

A vitamin C powerhouse, Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagen.Chard,aswellasprovidinganti-inflammatoryeffects,isalsoknowntoregulatebloodsugar.Limedeliversaboostofcalciumtothemix,andthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth.

Allof theseamazingelementscombinedmayfindyoufeeling likeasuperhero,withouttheradioactivespiderbite.

Ener-Gee!

Ingredients

1orange(peeled)1apple

2–3kaleleaves1bunchwatercressor2oz.wheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste

Juice.

Forthosewholiketostarttheirdayonallsixcylinders,thisdrinkismeantforyou.Noneof those sugary,high-fructosecorn syrup–laden,gas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2oz.of freshwheatgrass.Couplethatwithspinach,kale,beets,andyou’vegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash.

Don’thaveamasticatingjuicer?Substitutewheatgrassforwatercress.

SpringSprout

Ingredients

1–2cupschoppedbrusselssprouts1lemon(peeled)

3–4strawberries(leavetopson)1cuplettucegreens1orange(peeled)

Juice.

Brussels sprouts tend togetabadwrap.Everykidhaspushed thosepungent-smellinggreensaroundtheirplatewithafork,hopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdown.Wecanpromiseyou’llhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout.

Its fruity-sweet taste will make you forget altogether that you’re helping yourimmunesystemdetox,fightcancer,andthatyou’reactuallyeatingyourbrusselssprouts.MakeMomproudanddrinkyoursprouts.

Broccolean

Ingredients

1smallcrownbroccoli1bunchparsley

4carrots1mediumcucumber

Juice.

An easier taste for a more seasoned juice-goer, Broccolean administers yourdailydoseofvegetablesandhelpstoworkyourwaytoaslimmerfigureandahealthierheartinjustoneglass.

Thoughcarrotsarehighinsugar, theyalsoprovideasuperjolt totheimmunesystem, helping to fight illness and promote overall health. Parsley delivers arichsourceofantioxidants,makingthisanall-aroundbeautybeverage.

Spiru-limade

Ingredients

1tbsp.spirulinapowder1lime(peeled)

1lemon(peeled)1bunchwatercress2pears1nectarine

Juice.

Spirulina, protein from the sea. Not only great for your body, spirulina helpsprevent damage tobrain cells andbrain functionand is perfect for vegansorvegetarianslookingtogetmoreproteinintheirdiet.Capsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyou,butbesuretoinvestinawell-trustedbrand.

Mix contents of capsules into this tasty blend of sweet-and-sour vitamin-richjuiceandfeelthebrainpowersurge.

PopeyePunch

Ingredients

2bigbunchesspinach1cupraspberries

2cupspineapple

Juice.

This drink really packs a punch. Sweet, tart, and crammed with nutrients,PopeyePunch flexesheavy fiber, protein, and iron. Spinach, themost nutrientdensegreen,isessentialtoanygrowingkidorkidatheart’sdiet.

Better than powdered drinks, sodas, or cans of concentrated juice, PopeyePunchistheidealdrinkforanykidofanyage.Bestrongtothefinishanddrinkupyourspinach.

TrueCollards

Ingredients

4leavescollards2–3cupswatermelon

1pear1cupblueberries1lime(peeled)

Juice.

You’llseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdiet.More than likely, those colorswill be varying shades of green.Pear andwatermelon,highinvitaminsKandC,addasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants, tang, anddimension.

With a combination as sweet as this, we can certainly say, “It’s easy beinggreen.”

GreensLover

Ingredients

3leaveskale1bunchcilantro

1cupspinach1cucumber1–2carrots1greenapple

Juice.

The “good-for-you” factor in salads are oftentimes ruined by introducingdressingsandoils,andyouendupsacrificinghealthbenefitsfortaste.

Not in the case of this drink. The fiber-rich kale and veritable powerhouse ofvitamins that is spinach are pairedwith sweet carrots and a tart green applejuicedtoaharmoniousbalanceoftasteandnutrition.

Whosaysyoucan’thaveitall?

Resources

TheEncyclopediaofHealingFoodsbyMichaelT.Murray,N.D.www.hgdbook.com/healing-foods

TheCoconutOilMiraclebyBruceFife,N.D.www.hgdbook.com/coconut-miracle

User’sGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshall,N.D.

www.hgdbook.com/amino-acids

TheProteinPowerLifeplanbyMichaelR.&MaryDanEades,M.D.www.hgdbook.com/protein-power

TheWheatgrassBookbyAnnWigmorewww.hgdbook.com/wheatgrass-book

BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwww.hgdbook.com/juicer

NutivaOrganicExtra-VirginCoconutOilwww.hgdbook.com/nutiva

TropicalTraditionsGoldLabelVirginCoconutOilwww.hgdbook.com/coconut-oil

SproutPeople—Sproutingsupplies,kitsandseedswww.hgdbook.com/sprouts

BakerCreekHeirloomSeedswww.hgdbook.com/heirloom

AmazingGrassOrganicWheatGrassPowderwww.hgdbook.com/wheatgrass-powder

TheWorld’sHealthiestFoodsListwww.whfoods.com

http://www.hgdbook.com/healing-foodshttp://www.hgdbook.com/coconut-miraclehttp://www.hgdbook.com/amino-acidshttp://www.hgdbook.com/protein-powerhttp://www.hgdbook.com/wheatgrass-bookhttp://www.hgdbook.com/juicerhttp://www.hgdbook.com/nutivahttp://www.hgdbook.com/coconut-oilhttp://www.hgdbook.com/sproutshttp://www.hgdbook.com/heirloomhttp://www.hgdbook.com/wheatgrass-powderhttp://www.whfoods.com

USDANationalNutrientDatabaseforStandardReferencewww.hgdbook.com/nutrient-data

www.nal.usda.gov/fnic/foodcomp/search/

SELFNutritionDatanutritiondata.self.com

AboutOrganicProducewww.hgdbook.com/organic-produce

Organic Foods vs Supermarket Foods: Element Levels by Bob L. Smith(Doctor’sDataInc.)

www.hgdbook.com/organic-vs-supermarket

Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids,Cholesterol,Protein,andAminoAcidsbytheFoodandNutritionBoard

www.hgdbook.com/dietary-intake

http://www.hgdbook.com/nutrient-datahttp://www.nal.usda.gov/fnic/foodcomp/search/http://nutritiondata.self.comhttp://www.hgdbook.com/organic-producehttp://www.hgdbook.com/organic-vs-supermarkethttp://www.hgdbook.com/dietary-intake

Index

4CarrotGold,117acaiberries,31,83agave,39alkalize,7-8almondbutter,32,49,52,89,95Aloeberry,79aloevera,8,32,39,79AmericanPie,105aminoacids,6anise,26,85,135Anti-toxi-mint,83apple,17,29,55,63,65,73,79,87,99,105,115,117,119,121,123,129,141,143,147,149,161

AppleRaz,63arugula,11-12,87,107,123,131avocado,29,32,34,45,56,97,99banana,29,43,61,63,65,69,73,81,87,89,103,105,107basil,12,45,46,71,87,133beepollen,33,40,113beets/greens,13,26,45,87,119,121,127,145,149BeetleJuice,121bellpepper,29,121,127,139blackberries,29,75,101,107BlackMelon,75blenders,9,51-53blending,55BlimeyMary!,137blueberries,27,29,79,89,95,101,107,159bokchoy,13,81,117broccoli,14,37,93,99,115,121,129,153Broccolean,153Brusselssprouts,26,103,151buying,41

cabbage,14,15,115,119cantaloupe,29,75,93carrots,26,45,115,117,121,137,139,147,149,153,161cayennepepper,33,101,125celery,15-16,73,101,109,127,137,141,143chard,17,79,147cherries,29,135chocolate,33-34cilantro,18,123,161cinnamon,36,39,85,89,105coconut(water/milk/flesh),34,56,81,85,91,95,97,105,123ColdKillah,139collardgreens,18,71,83,91,99,129,159CoolSlaw,115cranberries,29,91CrazyCran,91cucumber,29,65,83,93,99,113,127,133,153,161Dande-lemon,125dandeliongreens,19,95,125dates,39-40,95,135DumpkinPie,89echinacea,139Ener-Gee!,149flaxseed,34-35,85fig,85fennel(seeanise)garlic,35,139ginger,35,113,115,117,125,133,135,139,149GingerSnap,135Gold‘n’Delicious,141grapefruit,29,103GrapePear,A,61grapes,29,61,73,119,129,145GreenClean,133GreenDrinkDiet47GreenJava,77GreenKing,129greenonion,26,137Greenslover,161

growing,41,44guava,29,97Guavacado,97HealthyGreenDrink,the,65HeavyGreen,99HitPearade,101honey,39,40honeydewmelon,29,63,75,93HotRocket,123jackfruit,103JackSprout,103jalapeno,123juicers,51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers9,51-52juices,111juicing,51,52,55JustBeetIt,87JustPeachy,67kale,21,61,63,113,117,119,139,149,161kiwi,29,71,83,141lemon,29,63,69,83,91,97,103,115,125,127,133,139,145,151,155lettucegreens,21,69,91,97,107,151lettuceRock,107lime,29,65,69,93,99,107,133,137,147,155,159liquidate,95mango,29,69,71,97MangoMint-jito,69mint,22,45,65,69,83,91,93,133,143MintalMelon,93MintJulep,143mustardgreens,23,141nectarine,29,155nutmeg,36,105oliveoil,127orange,29,61,77,81,85,91,131,149,151parsley,23,109,121,153peach,29,67,73,141

pear,29,61,91,101,155,159pepper,109,137pineapple,29,81,101,157Pome-ade,145pomegranate,73,145PopeyePunch,157protein,5-6pumpkin,35-36,89radicchio,26,125,147Radicchioactive147Rad-ishRadish113radish,26,101,109,113,147raspberries,29,63,101,107,157RedQueen,119rocket(seearugula)RocketFuel,131saving,41,43smoothies,59soysauce,109,123spinach,24,67,73,75,79,85,89,99,101,105,109,129,133,135,143,149,157,161

Spiru-limade,155spirulina,155SpringSprout,151storing,41,45-46strawberries,29,71,73,101,107,151StrawberryPatch,71Straw-megranate,73sunflowersprouts,103superfoods,31sweeteners,39sweetpotato,121SweetPotatoPie,85tabasco,109,137tomato,29,109,137tomSoy-er,109TropicalSun,81TrueCollards,159turnipgreens,25

Veggie-all,127watercress,25-26,65,137,149,155watermelon,29,75,159wheatgrass,26,37,52,77,131,149

CopyrightTitlepageContentsIntroductionWhy Go Green?The GreensAdding FruitAdding “Superfoods”Sweeteners (If You Must)Tips: Buying, Saving, Growing, and Storing

The Green Drink DietThink Supplement, Not DietMaking Your Green Drink: Equipment and How-ToJuicing vs. Blending

SMOOTHIESA Grape PearApple RazThe Healthy Green DrinkJust PeachyMango Mint-jitoStrawberry PatchStraw-megranateBlack MelonGreen JavaAloeberryTropical SunAnti-toxi-mintSweet Potato PieJust Beet ItDumpkin PieCrazy CranMintal MelonLiquidateGuavacadoHeavy GreenHit PearadeJack SproutAmerican PieLettuce RockTom Soy-er

JUICESRad-ish RadishCool Slaw4 Carrot GoldRed QueenBeetle JuiceHot RocketDande-LemonVeggie-AllGreen KingRocket FuelGreen CleanGinger SnapBlimey Mary!Cold KillahGold ‘n’ DeliciousMint JulepPome-adeRadicchio ActiveEner-Gee!Spring SproutBroccoleanSpiru-limadePopeye PunchTrue CollardsGreens LoverResources

Index

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