juice it, blend it, live it : over 50 easy recipes to energize, detox, and nourish your mind
TRANSCRIPT
Copyright©2015byJamieGraber
Photographscopyright©2015byJohnVonPamer,unlessotherwisenoted
Photographscopyright©2015byNoahFeck,pages:40,75,144,157
Allrightsreserved.Nopartofthisbookmaybereproducedinanymannerwithouttheexpresswrittenconsentofthepublisher,exceptinthecaseofbriefexcerptsincriticalreviewsorarticles.AllinquiriesshouldbeaddressedtoSkyhorsePublishing,307West36thStreet,11thFloor,NewYork,NY10018.
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CoverdesignbyBrianPeterson
Coverphotocredit:NoahFeck
PrintISBN:978-1-63450-562-8
EbookISBN:978-1-5107-0153-3
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!