POWER SMOOTHIES & DETOX JUICES

TO KICKSTART YOUR NEW YEAR

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COnTEnTS

smoothiesjuices

advice

• Lingonberry juice with a bite

• Apple and turmeric juice

• Carrot and blood orange juice

• Plum and ginger juice

• Sparkly superfood beet juice

• Apple juice

• Orange detox juice

• Watermelon gingerade mocktail

• How to continue to eat healthy during winter

• Juicing - the basics

• Blueberry cardamom coconut smoothie

• Cacao raspberry almond smoothie

• Easy green smoothie

• Goji-mango cashew smoothie

• Raw, vegan, raspberry, coconut & cacao

smoothie

healthywinter

HOW TO EAT HEALTHY ANd fRESH

DURIng WInTER

When the darkness descends over the days and the cold gets a firmer grip on the

season. I find it easy to huddle up inside, wrap myself up in a blanket and refuse to go outside. I find it increasingly harder and harder to mo-tivate myself to venture out in the cold and go to gym – and I tend to opt for heartier, heavier meals.

It’s also easy to get stuck in a rut with food and the motivation for healthy eating may drop since there may not seem to be loads of fresh fruits and greens everywhere.

However, there are plenty of vegetables in sea-son now to enjoy, and also nifty ways to keep up your healthy eating regime during the dark and dreary winter months. Let me tell you how with my 10 tips for getting through winter while continuing on a healthy eating path.

Juice – Now is the time to enjoy citrus fruits. Take advantage of them in their prime time. You also need all the vitamin C you can get during winter, plus you save a buck on the price since buying fruits in season are a lot cheaper.

Use frozen berries in smoothies – Even if you cannot get fresh berries, opt for the frozen ones. They still consist of hefty amounts of vitamins and minerals.

Get your greens on – ensure you get your greens by adding raw green powders to your juices or smoothies. Nettle, dande-lion, wheatgrass, chrolella etc works really well with orange juice.

Steam – winter vegetables and use in sal-ads. Steaming keeps more of the nutrition alive in vegetables then cooking if you prefer a hot meal.

Grow your own herbs in your kitchen window – I have mint, parsley and basil in my window seal in the kitchen. They spruce any dish by being sprinkled on top of any dish and feels like a little luxury during winter.

Sprout - a great way to get your minerals during winter. Can be used in smoothies as well.

This is the season for dates – which means raw candy. I have plenty of easy recipes you can try. Such as these crunchy raw walnut bites for example.

Make hearty – warm green soups from fro-zen spinach or fresh, finely chopped kale.

Drink loads – of herbal tea instead of wa-ter, if you are cold.

Make raw, hot chocolate – use a yummy non-dairy milk, raw cacao powder, coco-nut oil and coconut nectar sugar. Heat up the non-dairy milk in a pot on the stove (stay below 32 degrees C) and mix in the cacao powder, sugar and half a teaspoon of coconut oil to your desired preference. Keeps cravings at bay and minerals on top!

LIngOnBERRYDRInK

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LIngOnBERRY JUICE WITH a BITE

• 1,5 litres of frozen lingonberries, defrosted

• 6 pcs firm red apples

• 1 pc lemon

• 4 cm fresh ginger root

1. Let the lingonberries defrost in your fridge

overnight.

2. Prepare all the other ingredients for the

juice.

3. Juice and serve immediately with plenty of

ice.

Serves: 2

aPPLE anD TUR MERIC JUICE

• 8 pcs apples

• 3 pcs turmeric root, approx. 3-4 cm in

length each

• 3 cm ginger

• 1 pcs lemon

• fresh mint

1. Prepare the fruit, cut, slice, peel, etc.

2. Juice.

3. Serve immediately with ice.

Notes

Replace the apples with oranges during

winter.

Serves: 2

CaRROT anD BLOOD OR angE JUICE

• 8 pcs blood oranges

• 8 pcs carrots

• 1 pc lemon

1. Peel the oranges and lemon.

2. Wash and clean the carrots.

3. Juice the ingredients.

4. Serve immediately

Serves: 2

LIngOnBERRYDRInK

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PLUM anD gIngER JUICE

• 12 pcs ripe plums, stone removed

• ½ pc lemon

• ginger

1. Pit the plums.

2. Juice and serve immediately.

Serves: 2

SPaRK LY SUPERfOOD BEET JUICE

• 5 pcs carrots

• 5 pcs stalks celery

• 4 pcs oranges

• 1 pc organic lemon, peel included

• 1 pc fennel

• 2 pcs large beets

• 3 cm ginger root

1. Wash, peel and cut fruits and vegetables to

fit your juicer

2. Juice the fruits and vegetables and enjoy

your juice in a fancy glass or similar

Serves: 2

aPPLE JUICE

• 1, 5 kgs organic apples

• 1 organic lemon

• ginger (optional)

1. Cut up the fruit to fit your juice machine.

2. Juice.

3. Serve immediately, with or without nutri-

tional powders.

Serves: 2

OR angE DETOX JUICE

• 8 pcs oranges

• 3 pcs large carrots

• 4 pcs fresh mint twigs

• 4 cm ginger root

• 1 pc fennel

• 1 pc lemon, with skin (organic)

1. Peel oranges, chop any fruits and veggies

that don’t fit inside your juicer tube.

2. Juice and drink as is, or blend with nettle or

other green nutritional powders.

Serves: 2

WaTER MELOn gIngER aDE

MOCKTaIL

• 1/3 of a large watermelon

• 1 pc organic lemon

• 5 cm ginger root

1. Remove the skin from the melon, cut into

pieces that fit into your juicer.

2. Leave the skin on, if you are using a or-

ganic lemon.

3. Juice all ingredients.

4. Serve with ice and fresh mint.

Serves: 2

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PRO M O T I O n

choosejuicer

Jucing the basics

We are still in the midst of the early-in-the-new-glorious-year-health-craze. I thought I’d

offer my advice on juicing since I’ve been juicing for about 6-7 years now. Juicing has become a in-tegral part of my routine of staying healthy and in shape, as juicing has aided me in boosting my im-mune system, toning my body and detoxing.

I’ve been a newbie, and I’ve done some juice cleanses, meaning I’ve sufficed on juice for a cou-ple of days. So I complied a list of what I wished I knew before I started out, based on what I’ve leaned along the way:

depending on what juicer you have, you might want to mix softer veggies/fruits with much firmer veggies/fruits to get all juice out of them, and avoid that they just get slushed.

Some juicers (like the one I currently have, a centrifugal juicer) – I recommend being a bit careful when juicing harder vegetables, like beets. I now chop them up at least into quar-

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ters, before putting them in my juicer – even though whole beets fit inside the pipe. Beets can be really hard, and one really hard beet cracked the plastic on my juicer. So I rather be safe then sorry.

If you have an masticating juicer – cut the fruit and veggies in smaller pieces, prior to juicing.

Remove the skin from citrus fruits, there is only one exception for this and this is if you are purposefully juicing organic lemons to reap the benefits of the peel itself.

for creating actual juices I recommend to mix just a few dif ferent fruits and veggies. Try to hold back at 3 or 4 dif ferent ones, if you are using really flavorful veggies or fruits. (lemon, ginger etc, is not included)

Lemon is great to add as a antioxidant/pre-servative but also helps bring the dif ferent flavours in a juice together. Calculate one quarter of a lemon to every portion of juice (2-3 dl / a bit more then a US cup).

Juices can be made in batch, the day before. I like to batch make my juice, add some lemon and store the juices in the fridge in mason jars, if I’m doing a cleanse or similar. I prefer mason jars since I can easily stir in powders

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or anything else I want to enhance my juices with.

Enhance juices with dif ferent raw powders that go together with your juice. I stick to one type of powder for my juices, i.e I never blend in more then one type of powder. Raw powders to add to juices: macca, wheat grass, chlorella, spirulina, kelp, etc. They all have dif ferent nutritional properties. Choose an certified organic and raw source.

Add chia-seeds to your juices if you want a juice that keeps you fuller for longer, or you just want to start to get into the routine of adding chia-seeds to your diet.

I clean my juice machine parts from time to time by soaking the portable parts (NOT THE MACHINE) in hot water and apple cider vin-egar. Then I scrub the parts to really get all fibers etc off the surfaces of the parts.

I store my fruits in a large bowl in room tem-perature for a couple of days prior to juicing.

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You will get the hang of how you like your juice, once you start experimenting. I usually use this formula:

2/4 of the veggie/fruit I want as a base,then 1/4 each of the other two ingredients, plus any supporting ingredient, like lemon or ginger.

fruit juices are great, but vegetable juices are even better. I If you want to start to transition from pure fruit juices to vegetable juices, do it in stages. These are some great combinations for a newbie;

• Apple, carrots and ginger

• Apple, carrot, celery, ginger – start with one stalk celery, and work your way up

• Grapefruit, ginger and beet – start with half a beet, then work your way up to 1-2 (to many beets take over the juice, also it may cause dizziness, be careful)

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BLUEBERRY CaRDa MOM COCOnUT

SMOOTHIE

• 2,5 dl blueberries, frozen

• 2 pc bananas, ripe

• 2 dl coconut rice milk

• 0,5 tsp cardamom powder

• 1 tsp reishi mushroom powder

CaCaO R aSPBERRY aLMOnD SMOOTHIE

• 2,5 dl almond milk, unsweetened

• 2 dl raspberries, frozen

• 2 pc dates

• 2 pc bananas, ripe

• 1,5 tbsp raw chocolate powder

• 0,5 tsp cinnamon powder

1. Put all the ingredients in a blender, mix un-

til smooth.

2. Serve immediately.

Serves: 2

Serves: 2

EaSY gREEn SMOOTHIE

• 2,5 dl soybased yogurt

• 1,5 dl fresh spinach (in quantity and use

more if you like)

• 1,5 dl mango, frozen

1. Add all ingredients to a blender, mix

throughly.

2. Serve immediately.

Notes

Let the mango defrost slightly before you

make the smoothie for easy mixing.

Serves: 2

gOJI-MangO CaSHEW SMOOTHIE

• 4 tbsp goji berries, soaked overnight

• 3 tbsp raw cashew nuts, soaked overnight

• 0,5 dl frozen mango

1. Soak goji berries and raw cashews in water

overnight.

2. Keep the water from the goji berries and

use as a base for the smoothie.

3. Rinse off the cashews and add to a blend-

er.

4. Pour in the goji berries and the water, add

frozen mango.

5. Blend until smooth and serve in pretty

glasses.

Serves: 1

R aW, vEgan, R aSPBERRY, COCOnUT & CaCaO

SMOOTHIE

• 1 fresh coconut and coconut water

• 3 dl of frozen raspberries

• 1 dl of raw cacao nibs

1. Open your coconut, pour out the water in a

glass jar, through a strainer

2. Remove the flesh from the coconut, and

clean it from bits and bobs that usually follow

with it from the shell

3. Add your cacao nibs to the jar

4. Add your raspberries

5. Mix well with a hand-blender

6. Serve in a beautiful glass and enjoy!

Serves: 2

Hi I’m Veronica - the vegan foodie, recipe developer and

cookbook author behind Elegantly Vegan (available in AppStore worldwide).

I gather inspiration from all over the world and remake classic dish-es as well as developing new interesting recipes purely made from plant-based ingredients. I blog on Elegantly Vegan and write fre-quently for magazines and websites focusing on a vegan lifestyle.

find Elegantly Vegan on facebook, Twitter and App Store

Happy New Healthy Year!Veronica

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