The Healthy Green Drink Diet: Advice and Recipes to Energize, Alkalize, Lose Weight, and Feel Great
Transcript of The Healthy Green Drink Diet: Advice and Recipes to Energize, Alkalize, Lose Weight, and Feel Great
Copyrightcopy2011byJasonManheimAllRightsReservedNopartofthisbookmaybereproducedinanymannerwithouttheexpresswrittenconsentofthepublisherexceptinthecaseofbriefexcerptsincriticalreviewsorarticlesAllinquiriesshouldbeaddressedtoSkyhorsePublishing307West36thStreet11thFloorNewYorkNY10018
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Visitourwebsiteatwwwskyhorsepublishingcom
10987654321
LibraryofCongressCataloging-in-PublicationDataisavailableonfile
ISBN978-1-61608473-8
PrintedinChina
IntroductionWhyGoGreen
TheGreens
AddingFruit
AddingldquoSuperfoodsrdquo
Sweeteners(IfYouMust)
TipsBuyingSavingGrowingandStoring
TheGreenDrinkDietThinkSupplementNotDiet
MakingYourGreenDrinkEquipmentandHow-To
JuicingvsBlending
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
GoldlsquonrsquoDelicious
MintJulep
Pome-ade
RadicchioActive
Ener-Gee
SpringSprout
Broccolean
Spiru-limade
PopeyePunch
TrueCollards
GreensLover
Resources
Index
T
Introduction
everyhumanbeingistheauthorofhisownhealthordiseasemdashSiddh rthaGautama
hisbookisnotforvegetariansItisnotforvegansrawfoodistsmeateatersor Paleo eaters It is for peoplemdasheveryonemdashfar andwide nomatter your
current eating practices It is for peoplewho struggle day to day to find theldquorightrdquo way to manage life and health Mothers fathers children athletesbusinesspeople thecommon folk royalty the infirmhellipthisbook is for allofyou It is a key step in taking your health by the reigns and finally claimingresponsibilityandknow-howforyourownwell-beingThebestwaytodothatistogiveyousomethingyoucanmeasure
We eat healthy because we want to feel healthymdashfantasies of living longershouldnot trump the importanceof living strongerAlthough there havebeennumerousstudiesoutliningthetherapeuticeffectsofdietonillnesseslikecancerheartdiseaseandimmunedisorderswecannotletthatobscureourmotivationmdashthesimplefactthateatinggoodfeelsgood
Despite the title suggestingdiet thisbook ismoreof a supplement to thedietyoualreadyenjoyItismybeliefthataddingldquogoodrdquofoodstoyourdietisamoreefficientwayofreachinggoalsthantakingawayldquobadrdquofoodsWhetheryouwantto loseweight fight fatiguecombatdiseaseor justbehealthieraddinggreendrinks will slowly replace your bad habits and transform your health for thebetterNotonlythatbutthisprocessretainshealthyeatingpracticeslongafterthemotivationoftryingacompletelynewsystemhaswornoff
With all of that inmind this book has one very simple goal eat at least onegreendrinkadaypreferablybeforeamealThatrsquositFromthereitrsquosuptoyouhowfaryoutakeitoptimallyIsuggesttwotothreeperdaybeforeyourbiggestmealsButonceadayisagreatplacetostart
TheAuthor
IamfirstandforemostjustanerdwithaninsatiableappetiteforknowledgeIloveexploringnewwaystopushmybodytoextremeswhilestillmaintainingahealthyfoundationOvertheyearsIrsquovestudiedandconvertedtomoredietfadsand fitness programs than I can remember Irsquove also worked as a certifiedpersonaltrainerandslowlylearnedwhatworksandwhatdoesnrsquot
Inearly2008IstartedhealthygreendrinkcomwiththepremiseofdocumentingthegreendrinksIconsumedonadailybasisTobehonestallIreallywantedtodowas teachmyself how to rank in search engines for certainkeywordsThewebsite andwebdevelopment ingeneral slowlybecameanotheroneof thoseobsessionsthatclaimseveryspeckofmyfreetimeButitpaidoffMylifelongobsession with health and fitness helped me turn my dabbling in webdevelopmentintoawaytoshareoneofmyotherpassionsgreendrinks
TheprocessofpickingatopicandsqueezingeverybitofinformationoutofitasI can makes it easy for me come up with ways to make the informationdigestiblemdashandthatrsquoswhatIrsquovedonehere
Irsquom dedicated to the never-ending process of learning and pushing theboundaries of that knowledge in order to sharewhat I have learned along theway Nothing Irsquove ever done has proven to bemore beneficial to my overallhealth than what is provided in the following pages Itrsquos easy delicious andanybodycandoit
Youaretheauthorofyourownhealthsoletrsquosgiveyouwhatyouneedtoknow
O
WhyGoGreen
ftenusedtosignifynaturefertilityprosperitygrowthrenewalfreshnessharmony youth conservation energy balance and well-being green is
akin to life itself Itrsquosnowonder thegreatest foodapersoncan ingest iswellgreens
ButlikeIsaidpreviously thisbookisnotconcernedwithpreachingaspecificdietlikevegetarianismorveganismTruthbetoldIleantowardthePaleolithicdietmore thananythingelseGreendrinkssupplementwhateverdietyouhavealreadychosenLuckilytheyrsquoregreetedwithopenarmsbyvegetariansvegansmeat-eatersPaleoeatersandZonedietpractitionersalikeNooneitseemscandisputethehealthbenefitsofeatinggreens
Protein
FirstletrsquosputthatldquobutIneedproteinrdquoargumenttorestWhetherornotyoueatmeatdoesnrsquot reallymatterPlants despitewhatyoumayhaveheard cangiveyou all the protein you needWhich according to the Institute ofMedicinersquos(IoM)Dietary Reference Intakes for Energy Carbohydrate Fiber Fat FattyAcidsCholesterolProteinandAminoAcidsisabout50gramsperdayfortheaverageadultAbetterwaytogaugethisistomakesure10to20percentofyourtotalfoodintakeconsistsofprotein
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 aldquocompleterdquo protein and vegetable protein is ldquoincompleterdquo however that isnrsquotexactlytrueAccordingtothesamereportaproteinissaidtobeldquocompleterdquoifthenine essential amino acidsmakeup thesepercentagesof theproteinbeingeaten
Sincemostofuseatavarieddietandthegreendrinkswersquoregoingtomakeuseawidevarietyofleafygreensfruitsandothersuperfoodsthereareabsolutelyno issues with hitting those numbers and more Not to mention most greenvegetablesdo contain all nine amino acids just not in the amounts thatmakethemldquocompleterdquo
Furthermoremanyprominent experts still insist that vegans combine foods ateverymealtomakeupfortheso-calledldquoincompleterdquoproteinsThisisanabsurdnotionWedonrsquothavetoeatanoptimumamountofanyothernutrientateverymeal in order for our bodies to use them properly so why do we have tocombinefoodstocompletetheaminoacidchainsWedonrsquotAslongasweeatavarietyoffruitsandvegetableswehavenothingtoworryaboutproteinwise
VitaminsEnzymesMineralsFiberandMorehellip
Greensarethemostnutritionallydensefoodsontheplanettheyrsquoreverylowincalories and pack one helluva nutrient punch Theyrsquore high in antioxidantscarotonoids flavinoids vitamins A C e folic acid and calcium among amyriadof other vitamins andmineralsTheyrsquore also packedwith dietary fiberthat wonrsquot irritate your bodyrsquos digestive system like other fibers Since mostpeopleonatypicalAmericandietaregrosslydeficientinfibergreendrinksareafastandeasywaytoputthatproblemawayforgood
Allofthesenutrientsprotectfromanalmoststaggeringamountofailmentslikethefollowingheartdiseasecancerskinconditions(eczemapsoriasishellip) highbloodpressurehighcholesterolbacterialgrowthviralgrowthtumorsasthma
headachesinsomniabladderinfectionsbowelissues(IBSceliacdiseasehellip)
AlkalizeLoseWeightFightFatigue
Greensareaveryalkalinefoodandcanhelpregulateyourbloodtoahealthieralkaline(asopposedtoacidic)stateDiseaseanddestructionoccurmorereadilyinabodythatismostlyacidic(alsoknownasacidosis)
Thisalkalinestatealongwith thevastnutrientcontentofgreensplaysavitalrole in your bodyrsquos 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 itrsquosnowonderyoursquore tiredall the timeAlkalizeyourbloodgetyourvitaminsandmineralsandenjoyyournewfoundenergy
A quick notemdashlemons and limes although one would think would be acidicactuallyhaveanalkalineeffectonthebodysodonrsquotworryaboutaddingafewsqueezestoyourgreendrinksitwillonlyamplifythealkalizingeffects
FormoreinformationregardingphandthebenefitsofanalkalinedietIsuggestyoureadThepHMiraclebyRobertoYoungPhD
MoreReasonshellip
For years I battledwith acid indigestion and something I canrsquot diagnose asanythingother thanaweakstomach InsteadofendingmydayswithaniceglassofteaandagoodbookIwasregularlyproppeduprightinbedwaitingfortheheartburnmedicationtokickinThoseofyouwhosufferfromthefirewithinknow thatmost remediesdonrsquotworkSleeping standingupNope IfelloverDrinkingaglassofmilkJustaddsinchestomywasteAloeverajuice A little but mostly just has a laxative effectGavisconYes ThesefoamypillsdothetrickbuthowdoIprevent it fromeverhappeninginthefirstplaceNothingIdideverpreventedmyacidrefluxuntil I introducedachangetomyoveralldietGreendrinksItbeganchangingthephofmybodyneutralizing the acids responsible for the reflux and after a fewmonths iteven allowed me to eat the occasional pastrami sandwich piled high with
mustardwithouttheslightestburningIrsquovebeenrelativelyheartburnfreeeversince
Yoursquoll eat awider variety of greens than you ever have beforewith greaterease than you ever thought possible I donrsquot know about you but I canrsquotrememberthelasttimeIhadaplateofturnipgreensandSwisschardButIdorememberthelasttimeIblendedsomeuphellipthismorning
Blenderbladesarebetterthanyourteethatbreakingdowncellwallsoffruitsand greens thereby releasing a greater amount of vitamins minerals andenzymesAnd juicing isevenbetter than that ifyou forkout thecash foratrituratingjuicerWersquoretalkingenzyme-city
V
TheGreens
VarietyistheveryspiceoflifeThatgivesitallitsflavormdashfromTheTask(1785)byWilliamCowper
arietyisalsothekeytooptimalhealthInordertoenjoythemostcompletenutritionitrsquosimportanttoconsumeawidevarietyofgreensItensuresour
bodiesreceiveampleamountsofonenutrientanddoesnrsquotoverdoitonanotherallthewhilekeepingourtastebudsfromshortingoutduetoboredomAgreatwayofachievingthisistoeatwiththeseasonsifitrsquosnotavailabledonrsquoteatituntilitisexperimentmixituptrynewthingshellipitrsquosgoodforyou
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
103gprotein 6gfiber 64mgcalcium58mgiron 148mgpotassium 11mgsodium949IUvitaA 034mgriboflavin 029mgvitaB66mgvitaC 17mgvitae 043mgvitaK
Thispepperymustard-flavoreddarkleafygreenispartofthecruciferousfamilyof vegetables (like broccoli cauliflower brussels sprouts) which makes it apotentanticancerfoodItrsquosveryaromaticsobecarefulwhatyoumixitwithasitcaneasilydominate the flavorofyourdrinkTocombat thateffectyoucan
usebabyarugulabecauseofitsmilderflavorItrsquossoeasytogrowyoucanplanta fewseeds inapotby thewindowandenjoy ityear-roundArugula isalsoanotedaphrodisiacsodonrsquotskimpandshareshareshareItrsquosagreatsourceofcalciumvitaminsACKandpotassiumaswell
Basil5leaves(25g)raw
08gprotein 0gfiber 4mgcalcium08mgiron 7mgpotassium 0mgsodium132IUvitaA 002mgriboflavin 004mgvitaB65mgvitaC 02mgvitaE 01mgvitaK
Oneofthemostcommonherbsusedincuisinesaroundtheworldbasilisoftenusedasanaturalanti-inflammatoryandaninhibitorofbacterialgrowthmdashgreatfor those with inflammatory bowel conditions and arthritis I love basil Itrsquosanotheroneofthosefragranteasy-to-growyear-roundpleasuresThereareoversixtyvarietiesofbasilsoexperimenteachonediffersslightlyinappearanceandtasteItrsquosafantasticsourceofvitaminKandalsoincludesgoodamountsofironcalciumandvitaminA
BeetGreens2cups(76g)raw
167gprotein 28gfiber 89mgcalcium195mgiron 579mgpotassium 172mgsodium4808IUvitaA 167mgriboflavin 081mgvitaB6228mgvitaC 114mgvitae 3mgvitaK
MostpeoplegorightfortherootandtossthetopsstopTheyrsquoredeliciousrichin vitamin K folate magnese and fiber Not only that but they taste verysimilartotherootsoyouwonrsquotbemissingmuchIfyoursquoregrowingyourown
beetsyoucanpullafewleavesoffeachplantwhilelettingtherootcontinuetogrow The folate content is great for lowering LDL cholesterol and the redpigmentisknowntoraiseantioxidantenzymesintheliverBlendthegreensandjuicetherootsmdashitrsquosaperfectduo
BokChoy2cupschopped(140g)raw
21gprotein 14gfiber 147mgcalcium112mgiron 353mgpotassium 91mgsodium6255IUvitaA 098mgriboflavin 272mgvitaB-663mgvitaC 13mgvitaE 06mgvitaK
Herersquos another one of those cancer-fighting cruciferous greens Theyrsquore verymild in flavor and although technically a cabbage itrsquos less dense and muchleafierthanothercabbagessofeelfreetopackthemintheblenderasitwonrsquotleaveyouwith thatchunkinessyousometimesget fromsolidcabbageFullofpowerfulantioxidantsandbeta-carotene
Broccoli2cupschopped(182g)raw(stemsleavesandflower)
513gprotein 47gfiber 86mgcalcium133mgiron 575mgpotassium 60mgsodium1134IUvitaA 213mgriboflavin 319mgvitaB61623mgvitaC 142mgvitaE 19mgvitaK
HereweareKingCruciferoushelliporcancerrsquoskryptoniteasIliketocallitThinkofamaladyanymaladyandIrsquomwilling tobet thehealthbenefitsofbroccolihave been known to combat it Things like diabetes Alzheimerrsquos stomachbreastlungandcoloncancerheartdiseasearthritisandmoreYoucaneveneatthe stems justmake sure to peel away the harder parts Itrsquos overflowingwith
vitaminsCKandAfolateandfiberYoucanalsotrybroccolirabewhichisabitter-tastingbrothertobroccoli
Cabbage2cupschopped(178g)raw(commongreenvariety)
228gprotein 45gfiber 71mgcalcium84mgiron 303mgpotassium 32mgsodium174IUvitaA 071mgriboflavin 221mgvitaB6651mgvitaC 27mgvitaE 14mgvitaK
Againwith the cruciferousCancer doesnrsquot stand a chanceA great source ofvitaminKandCcabbagecomesinmanydifferentshapesandsizesRedgreenSavoy(curly)Napa(orChinesecabbage)evenbrusselssproutsandbokchoyaretypesofcabbageIntheMiddleAgesthishumbleleafballwasknownastheldquodrug of the poorrdquo 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 13gfiber 32mgcalcium16mgiron 208mgpotassium 64mgsodium359IUvitaA 046mgriboflavin 059mgvitaB625mgvitaC 22mgvitaE 023mgvitaK
Celery belongs to the same family as fennel and parsley and gives yoursmoothiesaslightlysaltytasteItpairsbeautifullywithsweetfruitslikeapplesCarefulhowmanystalksyoufillyourblenderwithwhenmakingsmoothiesasall but themost powerful blendershave troublebreakingdown its stringinessgreat for juicing though Itrsquos rich invitaminsKandCand is agreat immunesystemboosterCelery also has the potential for reducing high blood pressurebecauseofcompoundscalledphthalideswhichallowbloodvesselstodilate
Chard2cups(72g)raw
13gprotein 12gfiber 37mgcalcium13mgiron 273mgpotassium 153mgsodium
4404IUvitaA 065mgriboflavin 071mgvitaB6216mgvitaC 136mgvitaE 6mgvitaK
BrimmingwithvitaminsACandK this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content It is next to spinach for denseness of nutrients sodonrsquot skimp Itrsquos a beautiful green leaf with many different varieties to tryrainbow Swiss red golden andwhiteAlongwithmustard greens kale andcollardschardisoneofthefourleafygreenvegetablescommonlyreferredtoasldquogreensrdquo
Cilantro(Coriander)1cupleaves(16g)raw
34gprotein 4gfiber 11mgcalcium28mgiron 83mgpotassium 7mgsodium
1080IUvitaA 026mgriboflavin 024mgvitaB643mgvitaC 40mgvitaE 05mgvitaK
ThisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestioncalminginflammationduetoarthritisandloweringbloodsugarandLDLcholesterolItrsquosalsobeenusedeffectively to fightSalmonella Iuse it sparinglyandmostly toadd a little kick in flavor It pairs well with citrus spiciness and fruits likemango
Collards2cupschopped(72g)raw
176gprotein 26gfiber 104mgcalcium14mgiron 122mgpotassium 14mgsodium
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
PrintedinChina
IntroductionWhyGoGreen
TheGreens
AddingFruit
AddingldquoSuperfoodsrdquo
Sweeteners(IfYouMust)
TipsBuyingSavingGrowingandStoring
TheGreenDrinkDietThinkSupplementNotDiet
MakingYourGreenDrinkEquipmentandHow-To
JuicingvsBlending
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
GoldlsquonrsquoDelicious
MintJulep
Pome-ade
RadicchioActive
Ener-Gee
SpringSprout
Broccolean
Spiru-limade
PopeyePunch
TrueCollards
GreensLover
Resources
Index
T
Introduction
everyhumanbeingistheauthorofhisownhealthordiseasemdashSiddh rthaGautama
hisbookisnotforvegetariansItisnotforvegansrawfoodistsmeateatersor Paleo eaters It is for peoplemdasheveryonemdashfar andwide nomatter your
current eating practices It is for peoplewho struggle day to day to find theldquorightrdquo way to manage life and health Mothers fathers children athletesbusinesspeople thecommon folk royalty the infirmhellipthisbook is for allofyou It is a key step in taking your health by the reigns and finally claimingresponsibilityandknow-howforyourownwell-beingThebestwaytodothatistogiveyousomethingyoucanmeasure
We eat healthy because we want to feel healthymdashfantasies of living longershouldnot trump the importanceof living strongerAlthough there havebeennumerousstudiesoutliningthetherapeuticeffectsofdietonillnesseslikecancerheartdiseaseandimmunedisorderswecannotletthatobscureourmotivationmdashthesimplefactthateatinggoodfeelsgood
Despite the title suggestingdiet thisbook ismoreof a supplement to thedietyoualreadyenjoyItismybeliefthataddingldquogoodrdquofoodstoyourdietisamoreefficientwayofreachinggoalsthantakingawayldquobadrdquofoodsWhetheryouwantto loseweight fight fatiguecombatdiseaseor justbehealthieraddinggreendrinks will slowly replace your bad habits and transform your health for thebetterNotonlythatbutthisprocessretainshealthyeatingpracticeslongafterthemotivationoftryingacompletelynewsystemhaswornoff
With all of that inmind this book has one very simple goal eat at least onegreendrinkadaypreferablybeforeamealThatrsquositFromthereitrsquosuptoyouhowfaryoutakeitoptimallyIsuggesttwotothreeperdaybeforeyourbiggestmealsButonceadayisagreatplacetostart
TheAuthor
IamfirstandforemostjustanerdwithaninsatiableappetiteforknowledgeIloveexploringnewwaystopushmybodytoextremeswhilestillmaintainingahealthyfoundationOvertheyearsIrsquovestudiedandconvertedtomoredietfadsand fitness programs than I can remember Irsquove also worked as a certifiedpersonaltrainerandslowlylearnedwhatworksandwhatdoesnrsquot
Inearly2008IstartedhealthygreendrinkcomwiththepremiseofdocumentingthegreendrinksIconsumedonadailybasisTobehonestallIreallywantedtodowas teachmyself how to rank in search engines for certainkeywordsThewebsite andwebdevelopment ingeneral slowlybecameanotheroneof thoseobsessionsthatclaimseveryspeckofmyfreetimeButitpaidoffMylifelongobsession with health and fitness helped me turn my dabbling in webdevelopmentintoawaytoshareoneofmyotherpassionsgreendrinks
TheprocessofpickingatopicandsqueezingeverybitofinformationoutofitasI can makes it easy for me come up with ways to make the informationdigestiblemdashandthatrsquoswhatIrsquovedonehere
Irsquom dedicated to the never-ending process of learning and pushing theboundaries of that knowledge in order to sharewhat I have learned along theway Nothing Irsquove ever done has proven to bemore beneficial to my overallhealth than what is provided in the following pages Itrsquos easy delicious andanybodycandoit
Youaretheauthorofyourownhealthsoletrsquosgiveyouwhatyouneedtoknow
O
WhyGoGreen
ftenusedtosignifynaturefertilityprosperitygrowthrenewalfreshnessharmony youth conservation energy balance and well-being green is
akin to life itself Itrsquosnowonder thegreatest foodapersoncan ingest iswellgreens
ButlikeIsaidpreviously thisbookisnotconcernedwithpreachingaspecificdietlikevegetarianismorveganismTruthbetoldIleantowardthePaleolithicdietmore thananythingelseGreendrinkssupplementwhateverdietyouhavealreadychosenLuckilytheyrsquoregreetedwithopenarmsbyvegetariansvegansmeat-eatersPaleoeatersandZonedietpractitionersalikeNooneitseemscandisputethehealthbenefitsofeatinggreens
Protein
FirstletrsquosputthatldquobutIneedproteinrdquoargumenttorestWhetherornotyoueatmeatdoesnrsquot reallymatterPlants despitewhatyoumayhaveheard cangiveyou all the protein you needWhich according to the Institute ofMedicinersquos(IoM)Dietary Reference Intakes for Energy Carbohydrate Fiber Fat FattyAcidsCholesterolProteinandAminoAcidsisabout50gramsperdayfortheaverageadultAbetterwaytogaugethisistomakesure10to20percentofyourtotalfoodintakeconsistsofprotein
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 aldquocompleterdquo protein and vegetable protein is ldquoincompleterdquo however that isnrsquotexactlytrueAccordingtothesamereportaproteinissaidtobeldquocompleterdquoifthenine essential amino acidsmakeup thesepercentagesof theproteinbeingeaten
Sincemostofuseatavarieddietandthegreendrinkswersquoregoingtomakeuseawidevarietyofleafygreensfruitsandothersuperfoodsthereareabsolutelyno issues with hitting those numbers and more Not to mention most greenvegetablesdo contain all nine amino acids just not in the amounts thatmakethemldquocompleterdquo
Furthermoremanyprominent experts still insist that vegans combine foods ateverymealtomakeupfortheso-calledldquoincompleterdquoproteinsThisisanabsurdnotionWedonrsquothavetoeatanoptimumamountofanyothernutrientateverymeal in order for our bodies to use them properly so why do we have tocombinefoodstocompletetheaminoacidchainsWedonrsquotAslongasweeatavarietyoffruitsandvegetableswehavenothingtoworryaboutproteinwise
VitaminsEnzymesMineralsFiberandMorehellip
Greensarethemostnutritionallydensefoodsontheplanettheyrsquoreverylowincalories and pack one helluva nutrient punch Theyrsquore high in antioxidantscarotonoids flavinoids vitamins A C e folic acid and calcium among amyriadof other vitamins andmineralsTheyrsquore also packedwith dietary fiberthat wonrsquot irritate your bodyrsquos digestive system like other fibers Since mostpeopleonatypicalAmericandietaregrosslydeficientinfibergreendrinksareafastandeasywaytoputthatproblemawayforgood
Allofthesenutrientsprotectfromanalmoststaggeringamountofailmentslikethefollowingheartdiseasecancerskinconditions(eczemapsoriasishellip) highbloodpressurehighcholesterolbacterialgrowthviralgrowthtumorsasthma
headachesinsomniabladderinfectionsbowelissues(IBSceliacdiseasehellip)
AlkalizeLoseWeightFightFatigue
Greensareaveryalkalinefoodandcanhelpregulateyourbloodtoahealthieralkaline(asopposedtoacidic)stateDiseaseanddestructionoccurmorereadilyinabodythatismostlyacidic(alsoknownasacidosis)
Thisalkalinestatealongwith thevastnutrientcontentofgreensplaysavitalrole in your bodyrsquos 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 itrsquosnowonderyoursquore tiredall the timeAlkalizeyourbloodgetyourvitaminsandmineralsandenjoyyournewfoundenergy
A quick notemdashlemons and limes although one would think would be acidicactuallyhaveanalkalineeffectonthebodysodonrsquotworryaboutaddingafewsqueezestoyourgreendrinksitwillonlyamplifythealkalizingeffects
FormoreinformationregardingphandthebenefitsofanalkalinedietIsuggestyoureadThepHMiraclebyRobertoYoungPhD
MoreReasonshellip
For years I battledwith acid indigestion and something I canrsquot diagnose asanythingother thanaweakstomach InsteadofendingmydayswithaniceglassofteaandagoodbookIwasregularlyproppeduprightinbedwaitingfortheheartburnmedicationtokickinThoseofyouwhosufferfromthefirewithinknow thatmost remediesdonrsquotworkSleeping standingupNope IfelloverDrinkingaglassofmilkJustaddsinchestomywasteAloeverajuice A little but mostly just has a laxative effectGavisconYes ThesefoamypillsdothetrickbuthowdoIprevent it fromeverhappeninginthefirstplaceNothingIdideverpreventedmyacidrefluxuntil I introducedachangetomyoveralldietGreendrinksItbeganchangingthephofmybodyneutralizing the acids responsible for the reflux and after a fewmonths iteven allowed me to eat the occasional pastrami sandwich piled high with
mustardwithouttheslightestburningIrsquovebeenrelativelyheartburnfreeeversince
Yoursquoll eat awider variety of greens than you ever have beforewith greaterease than you ever thought possible I donrsquot know about you but I canrsquotrememberthelasttimeIhadaplateofturnipgreensandSwisschardButIdorememberthelasttimeIblendedsomeuphellipthismorning
Blenderbladesarebetterthanyourteethatbreakingdowncellwallsoffruitsand greens thereby releasing a greater amount of vitamins minerals andenzymesAnd juicing isevenbetter than that ifyou forkout thecash foratrituratingjuicerWersquoretalkingenzyme-city
V
TheGreens
VarietyistheveryspiceoflifeThatgivesitallitsflavormdashfromTheTask(1785)byWilliamCowper
arietyisalsothekeytooptimalhealthInordertoenjoythemostcompletenutritionitrsquosimportanttoconsumeawidevarietyofgreensItensuresour
bodiesreceiveampleamountsofonenutrientanddoesnrsquotoverdoitonanotherallthewhilekeepingourtastebudsfromshortingoutduetoboredomAgreatwayofachievingthisistoeatwiththeseasonsifitrsquosnotavailabledonrsquoteatituntilitisexperimentmixituptrynewthingshellipitrsquosgoodforyou
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
103gprotein 6gfiber 64mgcalcium58mgiron 148mgpotassium 11mgsodium949IUvitaA 034mgriboflavin 029mgvitaB66mgvitaC 17mgvitae 043mgvitaK
Thispepperymustard-flavoreddarkleafygreenispartofthecruciferousfamilyof vegetables (like broccoli cauliflower brussels sprouts) which makes it apotentanticancerfoodItrsquosveryaromaticsobecarefulwhatyoumixitwithasitcaneasilydominate the flavorofyourdrinkTocombat thateffectyoucan
usebabyarugulabecauseofitsmilderflavorItrsquossoeasytogrowyoucanplanta fewseeds inapotby thewindowandenjoy ityear-roundArugula isalsoanotedaphrodisiacsodonrsquotskimpandshareshareshareItrsquosagreatsourceofcalciumvitaminsACKandpotassiumaswell
Basil5leaves(25g)raw
08gprotein 0gfiber 4mgcalcium08mgiron 7mgpotassium 0mgsodium132IUvitaA 002mgriboflavin 004mgvitaB65mgvitaC 02mgvitaE 01mgvitaK
Oneofthemostcommonherbsusedincuisinesaroundtheworldbasilisoftenusedasanaturalanti-inflammatoryandaninhibitorofbacterialgrowthmdashgreatfor those with inflammatory bowel conditions and arthritis I love basil Itrsquosanotheroneofthosefragranteasy-to-growyear-roundpleasuresThereareoversixtyvarietiesofbasilsoexperimenteachonediffersslightlyinappearanceandtasteItrsquosafantasticsourceofvitaminKandalsoincludesgoodamountsofironcalciumandvitaminA
BeetGreens2cups(76g)raw
167gprotein 28gfiber 89mgcalcium195mgiron 579mgpotassium 172mgsodium4808IUvitaA 167mgriboflavin 081mgvitaB6228mgvitaC 114mgvitae 3mgvitaK
MostpeoplegorightfortherootandtossthetopsstopTheyrsquoredeliciousrichin vitamin K folate magnese and fiber Not only that but they taste verysimilartotherootsoyouwonrsquotbemissingmuchIfyoursquoregrowingyourown
beetsyoucanpullafewleavesoffeachplantwhilelettingtherootcontinuetogrow The folate content is great for lowering LDL cholesterol and the redpigmentisknowntoraiseantioxidantenzymesintheliverBlendthegreensandjuicetherootsmdashitrsquosaperfectduo
BokChoy2cupschopped(140g)raw
21gprotein 14gfiber 147mgcalcium112mgiron 353mgpotassium 91mgsodium6255IUvitaA 098mgriboflavin 272mgvitaB-663mgvitaC 13mgvitaE 06mgvitaK
Herersquos another one of those cancer-fighting cruciferous greens Theyrsquore verymild in flavor and although technically a cabbage itrsquos less dense and muchleafierthanothercabbagessofeelfreetopackthemintheblenderasitwonrsquotleaveyouwith thatchunkinessyousometimesget fromsolidcabbageFullofpowerfulantioxidantsandbeta-carotene
Broccoli2cupschopped(182g)raw(stemsleavesandflower)
513gprotein 47gfiber 86mgcalcium133mgiron 575mgpotassium 60mgsodium1134IUvitaA 213mgriboflavin 319mgvitaB61623mgvitaC 142mgvitaE 19mgvitaK
HereweareKingCruciferoushelliporcancerrsquoskryptoniteasIliketocallitThinkofamaladyanymaladyandIrsquomwilling tobet thehealthbenefitsofbroccolihave been known to combat it Things like diabetes Alzheimerrsquos stomachbreastlungandcoloncancerheartdiseasearthritisandmoreYoucaneveneatthe stems justmake sure to peel away the harder parts Itrsquos overflowingwith
vitaminsCKandAfolateandfiberYoucanalsotrybroccolirabewhichisabitter-tastingbrothertobroccoli
Cabbage2cupschopped(178g)raw(commongreenvariety)
228gprotein 45gfiber 71mgcalcium84mgiron 303mgpotassium 32mgsodium174IUvitaA 071mgriboflavin 221mgvitaB6651mgvitaC 27mgvitaE 14mgvitaK
Againwith the cruciferousCancer doesnrsquot stand a chanceA great source ofvitaminKandCcabbagecomesinmanydifferentshapesandsizesRedgreenSavoy(curly)Napa(orChinesecabbage)evenbrusselssproutsandbokchoyaretypesofcabbageIntheMiddleAgesthishumbleleafballwasknownastheldquodrug of the poorrdquo 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 13gfiber 32mgcalcium16mgiron 208mgpotassium 64mgsodium359IUvitaA 046mgriboflavin 059mgvitaB625mgvitaC 22mgvitaE 023mgvitaK
Celery belongs to the same family as fennel and parsley and gives yoursmoothiesaslightlysaltytasteItpairsbeautifullywithsweetfruitslikeapplesCarefulhowmanystalksyoufillyourblenderwithwhenmakingsmoothiesasall but themost powerful blendershave troublebreakingdown its stringinessgreat for juicing though Itrsquos rich invitaminsKandCand is agreat immunesystemboosterCelery also has the potential for reducing high blood pressurebecauseofcompoundscalledphthalideswhichallowbloodvesselstodilate
Chard2cups(72g)raw
13gprotein 12gfiber 37mgcalcium13mgiron 273mgpotassium 153mgsodium
4404IUvitaA 065mgriboflavin 071mgvitaB6216mgvitaC 136mgvitaE 6mgvitaK
BrimmingwithvitaminsACandK this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content It is next to spinach for denseness of nutrients sodonrsquot skimp Itrsquos a beautiful green leaf with many different varieties to tryrainbow Swiss red golden andwhiteAlongwithmustard greens kale andcollardschardisoneofthefourleafygreenvegetablescommonlyreferredtoasldquogreensrdquo
Cilantro(Coriander)1cupleaves(16g)raw
34gprotein 4gfiber 11mgcalcium28mgiron 83mgpotassium 7mgsodium
1080IUvitaA 026mgriboflavin 024mgvitaB643mgvitaC 40mgvitaE 05mgvitaK
ThisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestioncalminginflammationduetoarthritisandloweringbloodsugarandLDLcholesterolItrsquosalsobeenusedeffectively to fightSalmonella Iuse it sparinglyandmostly toadd a little kick in flavor It pairs well with citrus spiciness and fruits likemango
Collards2cupschopped(72g)raw
176gprotein 26gfiber 104mgcalcium14mgiron 122mgpotassium 14mgsodium
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
IntroductionWhyGoGreen
TheGreens
AddingFruit
AddingldquoSuperfoodsrdquo
Sweeteners(IfYouMust)
TipsBuyingSavingGrowingandStoring
TheGreenDrinkDietThinkSupplementNotDiet
MakingYourGreenDrinkEquipmentandHow-To
JuicingvsBlending
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
GoldlsquonrsquoDelicious
MintJulep
Pome-ade
RadicchioActive
Ener-Gee
SpringSprout
Broccolean
Spiru-limade
PopeyePunch
TrueCollards
GreensLover
Resources
Index
T
Introduction
everyhumanbeingistheauthorofhisownhealthordiseasemdashSiddh rthaGautama
hisbookisnotforvegetariansItisnotforvegansrawfoodistsmeateatersor Paleo eaters It is for peoplemdasheveryonemdashfar andwide nomatter your
current eating practices It is for peoplewho struggle day to day to find theldquorightrdquo way to manage life and health Mothers fathers children athletesbusinesspeople thecommon folk royalty the infirmhellipthisbook is for allofyou It is a key step in taking your health by the reigns and finally claimingresponsibilityandknow-howforyourownwell-beingThebestwaytodothatistogiveyousomethingyoucanmeasure
We eat healthy because we want to feel healthymdashfantasies of living longershouldnot trump the importanceof living strongerAlthough there havebeennumerousstudiesoutliningthetherapeuticeffectsofdietonillnesseslikecancerheartdiseaseandimmunedisorderswecannotletthatobscureourmotivationmdashthesimplefactthateatinggoodfeelsgood
Despite the title suggestingdiet thisbook ismoreof a supplement to thedietyoualreadyenjoyItismybeliefthataddingldquogoodrdquofoodstoyourdietisamoreefficientwayofreachinggoalsthantakingawayldquobadrdquofoodsWhetheryouwantto loseweight fight fatiguecombatdiseaseor justbehealthieraddinggreendrinks will slowly replace your bad habits and transform your health for thebetterNotonlythatbutthisprocessretainshealthyeatingpracticeslongafterthemotivationoftryingacompletelynewsystemhaswornoff
With all of that inmind this book has one very simple goal eat at least onegreendrinkadaypreferablybeforeamealThatrsquositFromthereitrsquosuptoyouhowfaryoutakeitoptimallyIsuggesttwotothreeperdaybeforeyourbiggestmealsButonceadayisagreatplacetostart
TheAuthor
IamfirstandforemostjustanerdwithaninsatiableappetiteforknowledgeIloveexploringnewwaystopushmybodytoextremeswhilestillmaintainingahealthyfoundationOvertheyearsIrsquovestudiedandconvertedtomoredietfadsand fitness programs than I can remember Irsquove also worked as a certifiedpersonaltrainerandslowlylearnedwhatworksandwhatdoesnrsquot
Inearly2008IstartedhealthygreendrinkcomwiththepremiseofdocumentingthegreendrinksIconsumedonadailybasisTobehonestallIreallywantedtodowas teachmyself how to rank in search engines for certainkeywordsThewebsite andwebdevelopment ingeneral slowlybecameanotheroneof thoseobsessionsthatclaimseveryspeckofmyfreetimeButitpaidoffMylifelongobsession with health and fitness helped me turn my dabbling in webdevelopmentintoawaytoshareoneofmyotherpassionsgreendrinks
TheprocessofpickingatopicandsqueezingeverybitofinformationoutofitasI can makes it easy for me come up with ways to make the informationdigestiblemdashandthatrsquoswhatIrsquovedonehere
Irsquom dedicated to the never-ending process of learning and pushing theboundaries of that knowledge in order to sharewhat I have learned along theway Nothing Irsquove ever done has proven to bemore beneficial to my overallhealth than what is provided in the following pages Itrsquos easy delicious andanybodycandoit
Youaretheauthorofyourownhealthsoletrsquosgiveyouwhatyouneedtoknow
O
WhyGoGreen
ftenusedtosignifynaturefertilityprosperitygrowthrenewalfreshnessharmony youth conservation energy balance and well-being green is
akin to life itself Itrsquosnowonder thegreatest foodapersoncan ingest iswellgreens
ButlikeIsaidpreviously thisbookisnotconcernedwithpreachingaspecificdietlikevegetarianismorveganismTruthbetoldIleantowardthePaleolithicdietmore thananythingelseGreendrinkssupplementwhateverdietyouhavealreadychosenLuckilytheyrsquoregreetedwithopenarmsbyvegetariansvegansmeat-eatersPaleoeatersandZonedietpractitionersalikeNooneitseemscandisputethehealthbenefitsofeatinggreens
Protein
FirstletrsquosputthatldquobutIneedproteinrdquoargumenttorestWhetherornotyoueatmeatdoesnrsquot reallymatterPlants despitewhatyoumayhaveheard cangiveyou all the protein you needWhich according to the Institute ofMedicinersquos(IoM)Dietary Reference Intakes for Energy Carbohydrate Fiber Fat FattyAcidsCholesterolProteinandAminoAcidsisabout50gramsperdayfortheaverageadultAbetterwaytogaugethisistomakesure10to20percentofyourtotalfoodintakeconsistsofprotein
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 aldquocompleterdquo protein and vegetable protein is ldquoincompleterdquo however that isnrsquotexactlytrueAccordingtothesamereportaproteinissaidtobeldquocompleterdquoifthenine essential amino acidsmakeup thesepercentagesof theproteinbeingeaten
Sincemostofuseatavarieddietandthegreendrinkswersquoregoingtomakeuseawidevarietyofleafygreensfruitsandothersuperfoodsthereareabsolutelyno issues with hitting those numbers and more Not to mention most greenvegetablesdo contain all nine amino acids just not in the amounts thatmakethemldquocompleterdquo
Furthermoremanyprominent experts still insist that vegans combine foods ateverymealtomakeupfortheso-calledldquoincompleterdquoproteinsThisisanabsurdnotionWedonrsquothavetoeatanoptimumamountofanyothernutrientateverymeal in order for our bodies to use them properly so why do we have tocombinefoodstocompletetheaminoacidchainsWedonrsquotAslongasweeatavarietyoffruitsandvegetableswehavenothingtoworryaboutproteinwise
VitaminsEnzymesMineralsFiberandMorehellip
Greensarethemostnutritionallydensefoodsontheplanettheyrsquoreverylowincalories and pack one helluva nutrient punch Theyrsquore high in antioxidantscarotonoids flavinoids vitamins A C e folic acid and calcium among amyriadof other vitamins andmineralsTheyrsquore also packedwith dietary fiberthat wonrsquot irritate your bodyrsquos digestive system like other fibers Since mostpeopleonatypicalAmericandietaregrosslydeficientinfibergreendrinksareafastandeasywaytoputthatproblemawayforgood
Allofthesenutrientsprotectfromanalmoststaggeringamountofailmentslikethefollowingheartdiseasecancerskinconditions(eczemapsoriasishellip) highbloodpressurehighcholesterolbacterialgrowthviralgrowthtumorsasthma
headachesinsomniabladderinfectionsbowelissues(IBSceliacdiseasehellip)
AlkalizeLoseWeightFightFatigue
Greensareaveryalkalinefoodandcanhelpregulateyourbloodtoahealthieralkaline(asopposedtoacidic)stateDiseaseanddestructionoccurmorereadilyinabodythatismostlyacidic(alsoknownasacidosis)
Thisalkalinestatealongwith thevastnutrientcontentofgreensplaysavitalrole in your bodyrsquos 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 itrsquosnowonderyoursquore tiredall the timeAlkalizeyourbloodgetyourvitaminsandmineralsandenjoyyournewfoundenergy
A quick notemdashlemons and limes although one would think would be acidicactuallyhaveanalkalineeffectonthebodysodonrsquotworryaboutaddingafewsqueezestoyourgreendrinksitwillonlyamplifythealkalizingeffects
FormoreinformationregardingphandthebenefitsofanalkalinedietIsuggestyoureadThepHMiraclebyRobertoYoungPhD
MoreReasonshellip
For years I battledwith acid indigestion and something I canrsquot diagnose asanythingother thanaweakstomach InsteadofendingmydayswithaniceglassofteaandagoodbookIwasregularlyproppeduprightinbedwaitingfortheheartburnmedicationtokickinThoseofyouwhosufferfromthefirewithinknow thatmost remediesdonrsquotworkSleeping standingupNope IfelloverDrinkingaglassofmilkJustaddsinchestomywasteAloeverajuice A little but mostly just has a laxative effectGavisconYes ThesefoamypillsdothetrickbuthowdoIprevent it fromeverhappeninginthefirstplaceNothingIdideverpreventedmyacidrefluxuntil I introducedachangetomyoveralldietGreendrinksItbeganchangingthephofmybodyneutralizing the acids responsible for the reflux and after a fewmonths iteven allowed me to eat the occasional pastrami sandwich piled high with
mustardwithouttheslightestburningIrsquovebeenrelativelyheartburnfreeeversince
Yoursquoll eat awider variety of greens than you ever have beforewith greaterease than you ever thought possible I donrsquot know about you but I canrsquotrememberthelasttimeIhadaplateofturnipgreensandSwisschardButIdorememberthelasttimeIblendedsomeuphellipthismorning
Blenderbladesarebetterthanyourteethatbreakingdowncellwallsoffruitsand greens thereby releasing a greater amount of vitamins minerals andenzymesAnd juicing isevenbetter than that ifyou forkout thecash foratrituratingjuicerWersquoretalkingenzyme-city
V
TheGreens
VarietyistheveryspiceoflifeThatgivesitallitsflavormdashfromTheTask(1785)byWilliamCowper
arietyisalsothekeytooptimalhealthInordertoenjoythemostcompletenutritionitrsquosimportanttoconsumeawidevarietyofgreensItensuresour
bodiesreceiveampleamountsofonenutrientanddoesnrsquotoverdoitonanotherallthewhilekeepingourtastebudsfromshortingoutduetoboredomAgreatwayofachievingthisistoeatwiththeseasonsifitrsquosnotavailabledonrsquoteatituntilitisexperimentmixituptrynewthingshellipitrsquosgoodforyou
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
103gprotein 6gfiber 64mgcalcium58mgiron 148mgpotassium 11mgsodium949IUvitaA 034mgriboflavin 029mgvitaB66mgvitaC 17mgvitae 043mgvitaK
Thispepperymustard-flavoreddarkleafygreenispartofthecruciferousfamilyof vegetables (like broccoli cauliflower brussels sprouts) which makes it apotentanticancerfoodItrsquosveryaromaticsobecarefulwhatyoumixitwithasitcaneasilydominate the flavorofyourdrinkTocombat thateffectyoucan
usebabyarugulabecauseofitsmilderflavorItrsquossoeasytogrowyoucanplanta fewseeds inapotby thewindowandenjoy ityear-roundArugula isalsoanotedaphrodisiacsodonrsquotskimpandshareshareshareItrsquosagreatsourceofcalciumvitaminsACKandpotassiumaswell
Basil5leaves(25g)raw
08gprotein 0gfiber 4mgcalcium08mgiron 7mgpotassium 0mgsodium132IUvitaA 002mgriboflavin 004mgvitaB65mgvitaC 02mgvitaE 01mgvitaK
Oneofthemostcommonherbsusedincuisinesaroundtheworldbasilisoftenusedasanaturalanti-inflammatoryandaninhibitorofbacterialgrowthmdashgreatfor those with inflammatory bowel conditions and arthritis I love basil Itrsquosanotheroneofthosefragranteasy-to-growyear-roundpleasuresThereareoversixtyvarietiesofbasilsoexperimenteachonediffersslightlyinappearanceandtasteItrsquosafantasticsourceofvitaminKandalsoincludesgoodamountsofironcalciumandvitaminA
BeetGreens2cups(76g)raw
167gprotein 28gfiber 89mgcalcium195mgiron 579mgpotassium 172mgsodium4808IUvitaA 167mgriboflavin 081mgvitaB6228mgvitaC 114mgvitae 3mgvitaK
MostpeoplegorightfortherootandtossthetopsstopTheyrsquoredeliciousrichin vitamin K folate magnese and fiber Not only that but they taste verysimilartotherootsoyouwonrsquotbemissingmuchIfyoursquoregrowingyourown
beetsyoucanpullafewleavesoffeachplantwhilelettingtherootcontinuetogrow The folate content is great for lowering LDL cholesterol and the redpigmentisknowntoraiseantioxidantenzymesintheliverBlendthegreensandjuicetherootsmdashitrsquosaperfectduo
BokChoy2cupschopped(140g)raw
21gprotein 14gfiber 147mgcalcium112mgiron 353mgpotassium 91mgsodium6255IUvitaA 098mgriboflavin 272mgvitaB-663mgvitaC 13mgvitaE 06mgvitaK
Herersquos another one of those cancer-fighting cruciferous greens Theyrsquore verymild in flavor and although technically a cabbage itrsquos less dense and muchleafierthanothercabbagessofeelfreetopackthemintheblenderasitwonrsquotleaveyouwith thatchunkinessyousometimesget fromsolidcabbageFullofpowerfulantioxidantsandbeta-carotene
Broccoli2cupschopped(182g)raw(stemsleavesandflower)
513gprotein 47gfiber 86mgcalcium133mgiron 575mgpotassium 60mgsodium1134IUvitaA 213mgriboflavin 319mgvitaB61623mgvitaC 142mgvitaE 19mgvitaK
HereweareKingCruciferoushelliporcancerrsquoskryptoniteasIliketocallitThinkofamaladyanymaladyandIrsquomwilling tobet thehealthbenefitsofbroccolihave been known to combat it Things like diabetes Alzheimerrsquos stomachbreastlungandcoloncancerheartdiseasearthritisandmoreYoucaneveneatthe stems justmake sure to peel away the harder parts Itrsquos overflowingwith
vitaminsCKandAfolateandfiberYoucanalsotrybroccolirabewhichisabitter-tastingbrothertobroccoli
Cabbage2cupschopped(178g)raw(commongreenvariety)
228gprotein 45gfiber 71mgcalcium84mgiron 303mgpotassium 32mgsodium174IUvitaA 071mgriboflavin 221mgvitaB6651mgvitaC 27mgvitaE 14mgvitaK
Againwith the cruciferousCancer doesnrsquot stand a chanceA great source ofvitaminKandCcabbagecomesinmanydifferentshapesandsizesRedgreenSavoy(curly)Napa(orChinesecabbage)evenbrusselssproutsandbokchoyaretypesofcabbageIntheMiddleAgesthishumbleleafballwasknownastheldquodrug of the poorrdquo 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 13gfiber 32mgcalcium16mgiron 208mgpotassium 64mgsodium359IUvitaA 046mgriboflavin 059mgvitaB625mgvitaC 22mgvitaE 023mgvitaK
Celery belongs to the same family as fennel and parsley and gives yoursmoothiesaslightlysaltytasteItpairsbeautifullywithsweetfruitslikeapplesCarefulhowmanystalksyoufillyourblenderwithwhenmakingsmoothiesasall but themost powerful blendershave troublebreakingdown its stringinessgreat for juicing though Itrsquos rich invitaminsKandCand is agreat immunesystemboosterCelery also has the potential for reducing high blood pressurebecauseofcompoundscalledphthalideswhichallowbloodvesselstodilate
Chard2cups(72g)raw
13gprotein 12gfiber 37mgcalcium13mgiron 273mgpotassium 153mgsodium
4404IUvitaA 065mgriboflavin 071mgvitaB6216mgvitaC 136mgvitaE 6mgvitaK
BrimmingwithvitaminsACandK this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content It is next to spinach for denseness of nutrients sodonrsquot skimp Itrsquos a beautiful green leaf with many different varieties to tryrainbow Swiss red golden andwhiteAlongwithmustard greens kale andcollardschardisoneofthefourleafygreenvegetablescommonlyreferredtoasldquogreensrdquo
Cilantro(Coriander)1cupleaves(16g)raw
34gprotein 4gfiber 11mgcalcium28mgiron 83mgpotassium 7mgsodium
1080IUvitaA 026mgriboflavin 024mgvitaB643mgvitaC 40mgvitaE 05mgvitaK
ThisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestioncalminginflammationduetoarthritisandloweringbloodsugarandLDLcholesterolItrsquosalsobeenusedeffectively to fightSalmonella Iuse it sparinglyandmostly toadd a little kick in flavor It pairs well with citrus spiciness and fruits likemango
Collards2cupschopped(72g)raw
176gprotein 26gfiber 104mgcalcium14mgiron 122mgpotassium 14mgsodium
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
TheGreenDrinkDietThinkSupplementNotDiet
MakingYourGreenDrinkEquipmentandHow-To
JuicingvsBlending
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
GoldlsquonrsquoDelicious
MintJulep
Pome-ade
RadicchioActive
Ener-Gee
SpringSprout
Broccolean
Spiru-limade
PopeyePunch
TrueCollards
GreensLover
Resources
Index
T
Introduction
everyhumanbeingistheauthorofhisownhealthordiseasemdashSiddh rthaGautama
hisbookisnotforvegetariansItisnotforvegansrawfoodistsmeateatersor Paleo eaters It is for peoplemdasheveryonemdashfar andwide nomatter your
current eating practices It is for peoplewho struggle day to day to find theldquorightrdquo way to manage life and health Mothers fathers children athletesbusinesspeople thecommon folk royalty the infirmhellipthisbook is for allofyou It is a key step in taking your health by the reigns and finally claimingresponsibilityandknow-howforyourownwell-beingThebestwaytodothatistogiveyousomethingyoucanmeasure
We eat healthy because we want to feel healthymdashfantasies of living longershouldnot trump the importanceof living strongerAlthough there havebeennumerousstudiesoutliningthetherapeuticeffectsofdietonillnesseslikecancerheartdiseaseandimmunedisorderswecannotletthatobscureourmotivationmdashthesimplefactthateatinggoodfeelsgood
Despite the title suggestingdiet thisbook ismoreof a supplement to thedietyoualreadyenjoyItismybeliefthataddingldquogoodrdquofoodstoyourdietisamoreefficientwayofreachinggoalsthantakingawayldquobadrdquofoodsWhetheryouwantto loseweight fight fatiguecombatdiseaseor justbehealthieraddinggreendrinks will slowly replace your bad habits and transform your health for thebetterNotonlythatbutthisprocessretainshealthyeatingpracticeslongafterthemotivationoftryingacompletelynewsystemhaswornoff
With all of that inmind this book has one very simple goal eat at least onegreendrinkadaypreferablybeforeamealThatrsquositFromthereitrsquosuptoyouhowfaryoutakeitoptimallyIsuggesttwotothreeperdaybeforeyourbiggestmealsButonceadayisagreatplacetostart
TheAuthor
IamfirstandforemostjustanerdwithaninsatiableappetiteforknowledgeIloveexploringnewwaystopushmybodytoextremeswhilestillmaintainingahealthyfoundationOvertheyearsIrsquovestudiedandconvertedtomoredietfadsand fitness programs than I can remember Irsquove also worked as a certifiedpersonaltrainerandslowlylearnedwhatworksandwhatdoesnrsquot
Inearly2008IstartedhealthygreendrinkcomwiththepremiseofdocumentingthegreendrinksIconsumedonadailybasisTobehonestallIreallywantedtodowas teachmyself how to rank in search engines for certainkeywordsThewebsite andwebdevelopment ingeneral slowlybecameanotheroneof thoseobsessionsthatclaimseveryspeckofmyfreetimeButitpaidoffMylifelongobsession with health and fitness helped me turn my dabbling in webdevelopmentintoawaytoshareoneofmyotherpassionsgreendrinks
TheprocessofpickingatopicandsqueezingeverybitofinformationoutofitasI can makes it easy for me come up with ways to make the informationdigestiblemdashandthatrsquoswhatIrsquovedonehere
Irsquom dedicated to the never-ending process of learning and pushing theboundaries of that knowledge in order to sharewhat I have learned along theway Nothing Irsquove ever done has proven to bemore beneficial to my overallhealth than what is provided in the following pages Itrsquos easy delicious andanybodycandoit
Youaretheauthorofyourownhealthsoletrsquosgiveyouwhatyouneedtoknow
O
WhyGoGreen
ftenusedtosignifynaturefertilityprosperitygrowthrenewalfreshnessharmony youth conservation energy balance and well-being green is
akin to life itself Itrsquosnowonder thegreatest foodapersoncan ingest iswellgreens
ButlikeIsaidpreviously thisbookisnotconcernedwithpreachingaspecificdietlikevegetarianismorveganismTruthbetoldIleantowardthePaleolithicdietmore thananythingelseGreendrinkssupplementwhateverdietyouhavealreadychosenLuckilytheyrsquoregreetedwithopenarmsbyvegetariansvegansmeat-eatersPaleoeatersandZonedietpractitionersalikeNooneitseemscandisputethehealthbenefitsofeatinggreens
Protein
FirstletrsquosputthatldquobutIneedproteinrdquoargumenttorestWhetherornotyoueatmeatdoesnrsquot reallymatterPlants despitewhatyoumayhaveheard cangiveyou all the protein you needWhich according to the Institute ofMedicinersquos(IoM)Dietary Reference Intakes for Energy Carbohydrate Fiber Fat FattyAcidsCholesterolProteinandAminoAcidsisabout50gramsperdayfortheaverageadultAbetterwaytogaugethisistomakesure10to20percentofyourtotalfoodintakeconsistsofprotein
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 aldquocompleterdquo protein and vegetable protein is ldquoincompleterdquo however that isnrsquotexactlytrueAccordingtothesamereportaproteinissaidtobeldquocompleterdquoifthenine essential amino acidsmakeup thesepercentagesof theproteinbeingeaten
Sincemostofuseatavarieddietandthegreendrinkswersquoregoingtomakeuseawidevarietyofleafygreensfruitsandothersuperfoodsthereareabsolutelyno issues with hitting those numbers and more Not to mention most greenvegetablesdo contain all nine amino acids just not in the amounts thatmakethemldquocompleterdquo
Furthermoremanyprominent experts still insist that vegans combine foods ateverymealtomakeupfortheso-calledldquoincompleterdquoproteinsThisisanabsurdnotionWedonrsquothavetoeatanoptimumamountofanyothernutrientateverymeal in order for our bodies to use them properly so why do we have tocombinefoodstocompletetheaminoacidchainsWedonrsquotAslongasweeatavarietyoffruitsandvegetableswehavenothingtoworryaboutproteinwise
VitaminsEnzymesMineralsFiberandMorehellip
Greensarethemostnutritionallydensefoodsontheplanettheyrsquoreverylowincalories and pack one helluva nutrient punch Theyrsquore high in antioxidantscarotonoids flavinoids vitamins A C e folic acid and calcium among amyriadof other vitamins andmineralsTheyrsquore also packedwith dietary fiberthat wonrsquot irritate your bodyrsquos digestive system like other fibers Since mostpeopleonatypicalAmericandietaregrosslydeficientinfibergreendrinksareafastandeasywaytoputthatproblemawayforgood
Allofthesenutrientsprotectfromanalmoststaggeringamountofailmentslikethefollowingheartdiseasecancerskinconditions(eczemapsoriasishellip) highbloodpressurehighcholesterolbacterialgrowthviralgrowthtumorsasthma
headachesinsomniabladderinfectionsbowelissues(IBSceliacdiseasehellip)
AlkalizeLoseWeightFightFatigue
Greensareaveryalkalinefoodandcanhelpregulateyourbloodtoahealthieralkaline(asopposedtoacidic)stateDiseaseanddestructionoccurmorereadilyinabodythatismostlyacidic(alsoknownasacidosis)
Thisalkalinestatealongwith thevastnutrientcontentofgreensplaysavitalrole in your bodyrsquos 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 itrsquosnowonderyoursquore tiredall the timeAlkalizeyourbloodgetyourvitaminsandmineralsandenjoyyournewfoundenergy
A quick notemdashlemons and limes although one would think would be acidicactuallyhaveanalkalineeffectonthebodysodonrsquotworryaboutaddingafewsqueezestoyourgreendrinksitwillonlyamplifythealkalizingeffects
FormoreinformationregardingphandthebenefitsofanalkalinedietIsuggestyoureadThepHMiraclebyRobertoYoungPhD
MoreReasonshellip
For years I battledwith acid indigestion and something I canrsquot diagnose asanythingother thanaweakstomach InsteadofendingmydayswithaniceglassofteaandagoodbookIwasregularlyproppeduprightinbedwaitingfortheheartburnmedicationtokickinThoseofyouwhosufferfromthefirewithinknow thatmost remediesdonrsquotworkSleeping standingupNope IfelloverDrinkingaglassofmilkJustaddsinchestomywasteAloeverajuice A little but mostly just has a laxative effectGavisconYes ThesefoamypillsdothetrickbuthowdoIprevent it fromeverhappeninginthefirstplaceNothingIdideverpreventedmyacidrefluxuntil I introducedachangetomyoveralldietGreendrinksItbeganchangingthephofmybodyneutralizing the acids responsible for the reflux and after a fewmonths iteven allowed me to eat the occasional pastrami sandwich piled high with
mustardwithouttheslightestburningIrsquovebeenrelativelyheartburnfreeeversince
Yoursquoll eat awider variety of greens than you ever have beforewith greaterease than you ever thought possible I donrsquot know about you but I canrsquotrememberthelasttimeIhadaplateofturnipgreensandSwisschardButIdorememberthelasttimeIblendedsomeuphellipthismorning
Blenderbladesarebetterthanyourteethatbreakingdowncellwallsoffruitsand greens thereby releasing a greater amount of vitamins minerals andenzymesAnd juicing isevenbetter than that ifyou forkout thecash foratrituratingjuicerWersquoretalkingenzyme-city
V
TheGreens
VarietyistheveryspiceoflifeThatgivesitallitsflavormdashfromTheTask(1785)byWilliamCowper
arietyisalsothekeytooptimalhealthInordertoenjoythemostcompletenutritionitrsquosimportanttoconsumeawidevarietyofgreensItensuresour
bodiesreceiveampleamountsofonenutrientanddoesnrsquotoverdoitonanotherallthewhilekeepingourtastebudsfromshortingoutduetoboredomAgreatwayofachievingthisistoeatwiththeseasonsifitrsquosnotavailabledonrsquoteatituntilitisexperimentmixituptrynewthingshellipitrsquosgoodforyou
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
103gprotein 6gfiber 64mgcalcium58mgiron 148mgpotassium 11mgsodium949IUvitaA 034mgriboflavin 029mgvitaB66mgvitaC 17mgvitae 043mgvitaK
Thispepperymustard-flavoreddarkleafygreenispartofthecruciferousfamilyof vegetables (like broccoli cauliflower brussels sprouts) which makes it apotentanticancerfoodItrsquosveryaromaticsobecarefulwhatyoumixitwithasitcaneasilydominate the flavorofyourdrinkTocombat thateffectyoucan
usebabyarugulabecauseofitsmilderflavorItrsquossoeasytogrowyoucanplanta fewseeds inapotby thewindowandenjoy ityear-roundArugula isalsoanotedaphrodisiacsodonrsquotskimpandshareshareshareItrsquosagreatsourceofcalciumvitaminsACKandpotassiumaswell
Basil5leaves(25g)raw
08gprotein 0gfiber 4mgcalcium08mgiron 7mgpotassium 0mgsodium132IUvitaA 002mgriboflavin 004mgvitaB65mgvitaC 02mgvitaE 01mgvitaK
Oneofthemostcommonherbsusedincuisinesaroundtheworldbasilisoftenusedasanaturalanti-inflammatoryandaninhibitorofbacterialgrowthmdashgreatfor those with inflammatory bowel conditions and arthritis I love basil Itrsquosanotheroneofthosefragranteasy-to-growyear-roundpleasuresThereareoversixtyvarietiesofbasilsoexperimenteachonediffersslightlyinappearanceandtasteItrsquosafantasticsourceofvitaminKandalsoincludesgoodamountsofironcalciumandvitaminA
BeetGreens2cups(76g)raw
167gprotein 28gfiber 89mgcalcium195mgiron 579mgpotassium 172mgsodium4808IUvitaA 167mgriboflavin 081mgvitaB6228mgvitaC 114mgvitae 3mgvitaK
MostpeoplegorightfortherootandtossthetopsstopTheyrsquoredeliciousrichin vitamin K folate magnese and fiber Not only that but they taste verysimilartotherootsoyouwonrsquotbemissingmuchIfyoursquoregrowingyourown
beetsyoucanpullafewleavesoffeachplantwhilelettingtherootcontinuetogrow The folate content is great for lowering LDL cholesterol and the redpigmentisknowntoraiseantioxidantenzymesintheliverBlendthegreensandjuicetherootsmdashitrsquosaperfectduo
BokChoy2cupschopped(140g)raw
21gprotein 14gfiber 147mgcalcium112mgiron 353mgpotassium 91mgsodium6255IUvitaA 098mgriboflavin 272mgvitaB-663mgvitaC 13mgvitaE 06mgvitaK
Herersquos another one of those cancer-fighting cruciferous greens Theyrsquore verymild in flavor and although technically a cabbage itrsquos less dense and muchleafierthanothercabbagessofeelfreetopackthemintheblenderasitwonrsquotleaveyouwith thatchunkinessyousometimesget fromsolidcabbageFullofpowerfulantioxidantsandbeta-carotene
Broccoli2cupschopped(182g)raw(stemsleavesandflower)
513gprotein 47gfiber 86mgcalcium133mgiron 575mgpotassium 60mgsodium1134IUvitaA 213mgriboflavin 319mgvitaB61623mgvitaC 142mgvitaE 19mgvitaK
HereweareKingCruciferoushelliporcancerrsquoskryptoniteasIliketocallitThinkofamaladyanymaladyandIrsquomwilling tobet thehealthbenefitsofbroccolihave been known to combat it Things like diabetes Alzheimerrsquos stomachbreastlungandcoloncancerheartdiseasearthritisandmoreYoucaneveneatthe stems justmake sure to peel away the harder parts Itrsquos overflowingwith
vitaminsCKandAfolateandfiberYoucanalsotrybroccolirabewhichisabitter-tastingbrothertobroccoli
Cabbage2cupschopped(178g)raw(commongreenvariety)
228gprotein 45gfiber 71mgcalcium84mgiron 303mgpotassium 32mgsodium174IUvitaA 071mgriboflavin 221mgvitaB6651mgvitaC 27mgvitaE 14mgvitaK
Againwith the cruciferousCancer doesnrsquot stand a chanceA great source ofvitaminKandCcabbagecomesinmanydifferentshapesandsizesRedgreenSavoy(curly)Napa(orChinesecabbage)evenbrusselssproutsandbokchoyaretypesofcabbageIntheMiddleAgesthishumbleleafballwasknownastheldquodrug of the poorrdquo 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 13gfiber 32mgcalcium16mgiron 208mgpotassium 64mgsodium359IUvitaA 046mgriboflavin 059mgvitaB625mgvitaC 22mgvitaE 023mgvitaK
Celery belongs to the same family as fennel and parsley and gives yoursmoothiesaslightlysaltytasteItpairsbeautifullywithsweetfruitslikeapplesCarefulhowmanystalksyoufillyourblenderwithwhenmakingsmoothiesasall but themost powerful blendershave troublebreakingdown its stringinessgreat for juicing though Itrsquos rich invitaminsKandCand is agreat immunesystemboosterCelery also has the potential for reducing high blood pressurebecauseofcompoundscalledphthalideswhichallowbloodvesselstodilate
Chard2cups(72g)raw
13gprotein 12gfiber 37mgcalcium13mgiron 273mgpotassium 153mgsodium
4404IUvitaA 065mgriboflavin 071mgvitaB6216mgvitaC 136mgvitaE 6mgvitaK
BrimmingwithvitaminsACandK this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content It is next to spinach for denseness of nutrients sodonrsquot skimp Itrsquos a beautiful green leaf with many different varieties to tryrainbow Swiss red golden andwhiteAlongwithmustard greens kale andcollardschardisoneofthefourleafygreenvegetablescommonlyreferredtoasldquogreensrdquo
Cilantro(Coriander)1cupleaves(16g)raw
34gprotein 4gfiber 11mgcalcium28mgiron 83mgpotassium 7mgsodium
1080IUvitaA 026mgriboflavin 024mgvitaB643mgvitaC 40mgvitaE 05mgvitaK
ThisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestioncalminginflammationduetoarthritisandloweringbloodsugarandLDLcholesterolItrsquosalsobeenusedeffectively to fightSalmonella Iuse it sparinglyandmostly toadd a little kick in flavor It pairs well with citrus spiciness and fruits likemango
Collards2cupschopped(72g)raw
176gprotein 26gfiber 104mgcalcium14mgiron 122mgpotassium 14mgsodium
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
AmericanPie
LettuceRock
TomSoy-er
JUICESRad-ishRadish
CoolSlaw
4CarrotGold
RedQueen
BeetleJuice
HotRocket
Dande-Lemon
Veggie-All
GreenKing
RocketFuel
GreenClean
GingerSnap
BlimeyMary
ColdKillah
GoldlsquonrsquoDelicious
MintJulep
Pome-ade
RadicchioActive
Ener-Gee
SpringSprout
Broccolean
Spiru-limade
PopeyePunch
TrueCollards
GreensLover
Resources
Index
T
Introduction
everyhumanbeingistheauthorofhisownhealthordiseasemdashSiddh rthaGautama
hisbookisnotforvegetariansItisnotforvegansrawfoodistsmeateatersor Paleo eaters It is for peoplemdasheveryonemdashfar andwide nomatter your
current eating practices It is for peoplewho struggle day to day to find theldquorightrdquo way to manage life and health Mothers fathers children athletesbusinesspeople thecommon folk royalty the infirmhellipthisbook is for allofyou It is a key step in taking your health by the reigns and finally claimingresponsibilityandknow-howforyourownwell-beingThebestwaytodothatistogiveyousomethingyoucanmeasure
We eat healthy because we want to feel healthymdashfantasies of living longershouldnot trump the importanceof living strongerAlthough there havebeennumerousstudiesoutliningthetherapeuticeffectsofdietonillnesseslikecancerheartdiseaseandimmunedisorderswecannotletthatobscureourmotivationmdashthesimplefactthateatinggoodfeelsgood
Despite the title suggestingdiet thisbook ismoreof a supplement to thedietyoualreadyenjoyItismybeliefthataddingldquogoodrdquofoodstoyourdietisamoreefficientwayofreachinggoalsthantakingawayldquobadrdquofoodsWhetheryouwantto loseweight fight fatiguecombatdiseaseor justbehealthieraddinggreendrinks will slowly replace your bad habits and transform your health for thebetterNotonlythatbutthisprocessretainshealthyeatingpracticeslongafterthemotivationoftryingacompletelynewsystemhaswornoff
With all of that inmind this book has one very simple goal eat at least onegreendrinkadaypreferablybeforeamealThatrsquositFromthereitrsquosuptoyouhowfaryoutakeitoptimallyIsuggesttwotothreeperdaybeforeyourbiggestmealsButonceadayisagreatplacetostart
TheAuthor
IamfirstandforemostjustanerdwithaninsatiableappetiteforknowledgeIloveexploringnewwaystopushmybodytoextremeswhilestillmaintainingahealthyfoundationOvertheyearsIrsquovestudiedandconvertedtomoredietfadsand fitness programs than I can remember Irsquove also worked as a certifiedpersonaltrainerandslowlylearnedwhatworksandwhatdoesnrsquot
Inearly2008IstartedhealthygreendrinkcomwiththepremiseofdocumentingthegreendrinksIconsumedonadailybasisTobehonestallIreallywantedtodowas teachmyself how to rank in search engines for certainkeywordsThewebsite andwebdevelopment ingeneral slowlybecameanotheroneof thoseobsessionsthatclaimseveryspeckofmyfreetimeButitpaidoffMylifelongobsession with health and fitness helped me turn my dabbling in webdevelopmentintoawaytoshareoneofmyotherpassionsgreendrinks
TheprocessofpickingatopicandsqueezingeverybitofinformationoutofitasI can makes it easy for me come up with ways to make the informationdigestiblemdashandthatrsquoswhatIrsquovedonehere
Irsquom dedicated to the never-ending process of learning and pushing theboundaries of that knowledge in order to sharewhat I have learned along theway Nothing Irsquove ever done has proven to bemore beneficial to my overallhealth than what is provided in the following pages Itrsquos easy delicious andanybodycandoit
Youaretheauthorofyourownhealthsoletrsquosgiveyouwhatyouneedtoknow
O
WhyGoGreen
ftenusedtosignifynaturefertilityprosperitygrowthrenewalfreshnessharmony youth conservation energy balance and well-being green is
akin to life itself Itrsquosnowonder thegreatest foodapersoncan ingest iswellgreens
ButlikeIsaidpreviously thisbookisnotconcernedwithpreachingaspecificdietlikevegetarianismorveganismTruthbetoldIleantowardthePaleolithicdietmore thananythingelseGreendrinkssupplementwhateverdietyouhavealreadychosenLuckilytheyrsquoregreetedwithopenarmsbyvegetariansvegansmeat-eatersPaleoeatersandZonedietpractitionersalikeNooneitseemscandisputethehealthbenefitsofeatinggreens
Protein
FirstletrsquosputthatldquobutIneedproteinrdquoargumenttorestWhetherornotyoueatmeatdoesnrsquot reallymatterPlants despitewhatyoumayhaveheard cangiveyou all the protein you needWhich according to the Institute ofMedicinersquos(IoM)Dietary Reference Intakes for Energy Carbohydrate Fiber Fat FattyAcidsCholesterolProteinandAminoAcidsisabout50gramsperdayfortheaverageadultAbetterwaytogaugethisistomakesure10to20percentofyourtotalfoodintakeconsistsofprotein
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 aldquocompleterdquo protein and vegetable protein is ldquoincompleterdquo however that isnrsquotexactlytrueAccordingtothesamereportaproteinissaidtobeldquocompleterdquoifthenine essential amino acidsmakeup thesepercentagesof theproteinbeingeaten
Sincemostofuseatavarieddietandthegreendrinkswersquoregoingtomakeuseawidevarietyofleafygreensfruitsandothersuperfoodsthereareabsolutelyno issues with hitting those numbers and more Not to mention most greenvegetablesdo contain all nine amino acids just not in the amounts thatmakethemldquocompleterdquo
Furthermoremanyprominent experts still insist that vegans combine foods ateverymealtomakeupfortheso-calledldquoincompleterdquoproteinsThisisanabsurdnotionWedonrsquothavetoeatanoptimumamountofanyothernutrientateverymeal in order for our bodies to use them properly so why do we have tocombinefoodstocompletetheaminoacidchainsWedonrsquotAslongasweeatavarietyoffruitsandvegetableswehavenothingtoworryaboutproteinwise
VitaminsEnzymesMineralsFiberandMorehellip
Greensarethemostnutritionallydensefoodsontheplanettheyrsquoreverylowincalories and pack one helluva nutrient punch Theyrsquore high in antioxidantscarotonoids flavinoids vitamins A C e folic acid and calcium among amyriadof other vitamins andmineralsTheyrsquore also packedwith dietary fiberthat wonrsquot irritate your bodyrsquos digestive system like other fibers Since mostpeopleonatypicalAmericandietaregrosslydeficientinfibergreendrinksareafastandeasywaytoputthatproblemawayforgood
Allofthesenutrientsprotectfromanalmoststaggeringamountofailmentslikethefollowingheartdiseasecancerskinconditions(eczemapsoriasishellip) highbloodpressurehighcholesterolbacterialgrowthviralgrowthtumorsasthma
headachesinsomniabladderinfectionsbowelissues(IBSceliacdiseasehellip)
AlkalizeLoseWeightFightFatigue
Greensareaveryalkalinefoodandcanhelpregulateyourbloodtoahealthieralkaline(asopposedtoacidic)stateDiseaseanddestructionoccurmorereadilyinabodythatismostlyacidic(alsoknownasacidosis)
Thisalkalinestatealongwith thevastnutrientcontentofgreensplaysavitalrole in your bodyrsquos 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 itrsquosnowonderyoursquore tiredall the timeAlkalizeyourbloodgetyourvitaminsandmineralsandenjoyyournewfoundenergy
A quick notemdashlemons and limes although one would think would be acidicactuallyhaveanalkalineeffectonthebodysodonrsquotworryaboutaddingafewsqueezestoyourgreendrinksitwillonlyamplifythealkalizingeffects
FormoreinformationregardingphandthebenefitsofanalkalinedietIsuggestyoureadThepHMiraclebyRobertoYoungPhD
MoreReasonshellip
For years I battledwith acid indigestion and something I canrsquot diagnose asanythingother thanaweakstomach InsteadofendingmydayswithaniceglassofteaandagoodbookIwasregularlyproppeduprightinbedwaitingfortheheartburnmedicationtokickinThoseofyouwhosufferfromthefirewithinknow thatmost remediesdonrsquotworkSleeping standingupNope IfelloverDrinkingaglassofmilkJustaddsinchestomywasteAloeverajuice A little but mostly just has a laxative effectGavisconYes ThesefoamypillsdothetrickbuthowdoIprevent it fromeverhappeninginthefirstplaceNothingIdideverpreventedmyacidrefluxuntil I introducedachangetomyoveralldietGreendrinksItbeganchangingthephofmybodyneutralizing the acids responsible for the reflux and after a fewmonths iteven allowed me to eat the occasional pastrami sandwich piled high with
mustardwithouttheslightestburningIrsquovebeenrelativelyheartburnfreeeversince
Yoursquoll eat awider variety of greens than you ever have beforewith greaterease than you ever thought possible I donrsquot know about you but I canrsquotrememberthelasttimeIhadaplateofturnipgreensandSwisschardButIdorememberthelasttimeIblendedsomeuphellipthismorning
Blenderbladesarebetterthanyourteethatbreakingdowncellwallsoffruitsand greens thereby releasing a greater amount of vitamins minerals andenzymesAnd juicing isevenbetter than that ifyou forkout thecash foratrituratingjuicerWersquoretalkingenzyme-city
V
TheGreens
VarietyistheveryspiceoflifeThatgivesitallitsflavormdashfromTheTask(1785)byWilliamCowper
arietyisalsothekeytooptimalhealthInordertoenjoythemostcompletenutritionitrsquosimportanttoconsumeawidevarietyofgreensItensuresour
bodiesreceiveampleamountsofonenutrientanddoesnrsquotoverdoitonanotherallthewhilekeepingourtastebudsfromshortingoutduetoboredomAgreatwayofachievingthisistoeatwiththeseasonsifitrsquosnotavailabledonrsquoteatituntilitisexperimentmixituptrynewthingshellipitrsquosgoodforyou
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
103gprotein 6gfiber 64mgcalcium58mgiron 148mgpotassium 11mgsodium949IUvitaA 034mgriboflavin 029mgvitaB66mgvitaC 17mgvitae 043mgvitaK
Thispepperymustard-flavoreddarkleafygreenispartofthecruciferousfamilyof vegetables (like broccoli cauliflower brussels sprouts) which makes it apotentanticancerfoodItrsquosveryaromaticsobecarefulwhatyoumixitwithasitcaneasilydominate the flavorofyourdrinkTocombat thateffectyoucan
usebabyarugulabecauseofitsmilderflavorItrsquossoeasytogrowyoucanplanta fewseeds inapotby thewindowandenjoy ityear-roundArugula isalsoanotedaphrodisiacsodonrsquotskimpandshareshareshareItrsquosagreatsourceofcalciumvitaminsACKandpotassiumaswell
Basil5leaves(25g)raw
08gprotein 0gfiber 4mgcalcium08mgiron 7mgpotassium 0mgsodium132IUvitaA 002mgriboflavin 004mgvitaB65mgvitaC 02mgvitaE 01mgvitaK
Oneofthemostcommonherbsusedincuisinesaroundtheworldbasilisoftenusedasanaturalanti-inflammatoryandaninhibitorofbacterialgrowthmdashgreatfor those with inflammatory bowel conditions and arthritis I love basil Itrsquosanotheroneofthosefragranteasy-to-growyear-roundpleasuresThereareoversixtyvarietiesofbasilsoexperimenteachonediffersslightlyinappearanceandtasteItrsquosafantasticsourceofvitaminKandalsoincludesgoodamountsofironcalciumandvitaminA
BeetGreens2cups(76g)raw
167gprotein 28gfiber 89mgcalcium195mgiron 579mgpotassium 172mgsodium4808IUvitaA 167mgriboflavin 081mgvitaB6228mgvitaC 114mgvitae 3mgvitaK
MostpeoplegorightfortherootandtossthetopsstopTheyrsquoredeliciousrichin vitamin K folate magnese and fiber Not only that but they taste verysimilartotherootsoyouwonrsquotbemissingmuchIfyoursquoregrowingyourown
beetsyoucanpullafewleavesoffeachplantwhilelettingtherootcontinuetogrow The folate content is great for lowering LDL cholesterol and the redpigmentisknowntoraiseantioxidantenzymesintheliverBlendthegreensandjuicetherootsmdashitrsquosaperfectduo
BokChoy2cupschopped(140g)raw
21gprotein 14gfiber 147mgcalcium112mgiron 353mgpotassium 91mgsodium6255IUvitaA 098mgriboflavin 272mgvitaB-663mgvitaC 13mgvitaE 06mgvitaK
Herersquos another one of those cancer-fighting cruciferous greens Theyrsquore verymild in flavor and although technically a cabbage itrsquos less dense and muchleafierthanothercabbagessofeelfreetopackthemintheblenderasitwonrsquotleaveyouwith thatchunkinessyousometimesget fromsolidcabbageFullofpowerfulantioxidantsandbeta-carotene
Broccoli2cupschopped(182g)raw(stemsleavesandflower)
513gprotein 47gfiber 86mgcalcium133mgiron 575mgpotassium 60mgsodium1134IUvitaA 213mgriboflavin 319mgvitaB61623mgvitaC 142mgvitaE 19mgvitaK
HereweareKingCruciferoushelliporcancerrsquoskryptoniteasIliketocallitThinkofamaladyanymaladyandIrsquomwilling tobet thehealthbenefitsofbroccolihave been known to combat it Things like diabetes Alzheimerrsquos stomachbreastlungandcoloncancerheartdiseasearthritisandmoreYoucaneveneatthe stems justmake sure to peel away the harder parts Itrsquos overflowingwith
vitaminsCKandAfolateandfiberYoucanalsotrybroccolirabewhichisabitter-tastingbrothertobroccoli
Cabbage2cupschopped(178g)raw(commongreenvariety)
228gprotein 45gfiber 71mgcalcium84mgiron 303mgpotassium 32mgsodium174IUvitaA 071mgriboflavin 221mgvitaB6651mgvitaC 27mgvitaE 14mgvitaK
Againwith the cruciferousCancer doesnrsquot stand a chanceA great source ofvitaminKandCcabbagecomesinmanydifferentshapesandsizesRedgreenSavoy(curly)Napa(orChinesecabbage)evenbrusselssproutsandbokchoyaretypesofcabbageIntheMiddleAgesthishumbleleafballwasknownastheldquodrug of the poorrdquo 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 13gfiber 32mgcalcium16mgiron 208mgpotassium 64mgsodium359IUvitaA 046mgriboflavin 059mgvitaB625mgvitaC 22mgvitaE 023mgvitaK
Celery belongs to the same family as fennel and parsley and gives yoursmoothiesaslightlysaltytasteItpairsbeautifullywithsweetfruitslikeapplesCarefulhowmanystalksyoufillyourblenderwithwhenmakingsmoothiesasall but themost powerful blendershave troublebreakingdown its stringinessgreat for juicing though Itrsquos rich invitaminsKandCand is agreat immunesystemboosterCelery also has the potential for reducing high blood pressurebecauseofcompoundscalledphthalideswhichallowbloodvesselstodilate
Chard2cups(72g)raw
13gprotein 12gfiber 37mgcalcium13mgiron 273mgpotassium 153mgsodium
4404IUvitaA 065mgriboflavin 071mgvitaB6216mgvitaC 136mgvitaE 6mgvitaK
BrimmingwithvitaminsACandK this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content It is next to spinach for denseness of nutrients sodonrsquot skimp Itrsquos a beautiful green leaf with many different varieties to tryrainbow Swiss red golden andwhiteAlongwithmustard greens kale andcollardschardisoneofthefourleafygreenvegetablescommonlyreferredtoasldquogreensrdquo
Cilantro(Coriander)1cupleaves(16g)raw
34gprotein 4gfiber 11mgcalcium28mgiron 83mgpotassium 7mgsodium
1080IUvitaA 026mgriboflavin 024mgvitaB643mgvitaC 40mgvitaE 05mgvitaK
ThisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestioncalminginflammationduetoarthritisandloweringbloodsugarandLDLcholesterolItrsquosalsobeenusedeffectively to fightSalmonella Iuse it sparinglyandmostly toadd a little kick in flavor It pairs well with citrus spiciness and fruits likemango
Collards2cupschopped(72g)raw
176gprotein 26gfiber 104mgcalcium14mgiron 122mgpotassium 14mgsodium
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
TrueCollards
GreensLover
Resources
Index
T
Introduction
everyhumanbeingistheauthorofhisownhealthordiseasemdashSiddh rthaGautama
hisbookisnotforvegetariansItisnotforvegansrawfoodistsmeateatersor Paleo eaters It is for peoplemdasheveryonemdashfar andwide nomatter your
current eating practices It is for peoplewho struggle day to day to find theldquorightrdquo way to manage life and health Mothers fathers children athletesbusinesspeople thecommon folk royalty the infirmhellipthisbook is for allofyou It is a key step in taking your health by the reigns and finally claimingresponsibilityandknow-howforyourownwell-beingThebestwaytodothatistogiveyousomethingyoucanmeasure
We eat healthy because we want to feel healthymdashfantasies of living longershouldnot trump the importanceof living strongerAlthough there havebeennumerousstudiesoutliningthetherapeuticeffectsofdietonillnesseslikecancerheartdiseaseandimmunedisorderswecannotletthatobscureourmotivationmdashthesimplefactthateatinggoodfeelsgood
Despite the title suggestingdiet thisbook ismoreof a supplement to thedietyoualreadyenjoyItismybeliefthataddingldquogoodrdquofoodstoyourdietisamoreefficientwayofreachinggoalsthantakingawayldquobadrdquofoodsWhetheryouwantto loseweight fight fatiguecombatdiseaseor justbehealthieraddinggreendrinks will slowly replace your bad habits and transform your health for thebetterNotonlythatbutthisprocessretainshealthyeatingpracticeslongafterthemotivationoftryingacompletelynewsystemhaswornoff
With all of that inmind this book has one very simple goal eat at least onegreendrinkadaypreferablybeforeamealThatrsquositFromthereitrsquosuptoyouhowfaryoutakeitoptimallyIsuggesttwotothreeperdaybeforeyourbiggestmealsButonceadayisagreatplacetostart
TheAuthor
IamfirstandforemostjustanerdwithaninsatiableappetiteforknowledgeIloveexploringnewwaystopushmybodytoextremeswhilestillmaintainingahealthyfoundationOvertheyearsIrsquovestudiedandconvertedtomoredietfadsand fitness programs than I can remember Irsquove also worked as a certifiedpersonaltrainerandslowlylearnedwhatworksandwhatdoesnrsquot
Inearly2008IstartedhealthygreendrinkcomwiththepremiseofdocumentingthegreendrinksIconsumedonadailybasisTobehonestallIreallywantedtodowas teachmyself how to rank in search engines for certainkeywordsThewebsite andwebdevelopment ingeneral slowlybecameanotheroneof thoseobsessionsthatclaimseveryspeckofmyfreetimeButitpaidoffMylifelongobsession with health and fitness helped me turn my dabbling in webdevelopmentintoawaytoshareoneofmyotherpassionsgreendrinks
TheprocessofpickingatopicandsqueezingeverybitofinformationoutofitasI can makes it easy for me come up with ways to make the informationdigestiblemdashandthatrsquoswhatIrsquovedonehere
Irsquom dedicated to the never-ending process of learning and pushing theboundaries of that knowledge in order to sharewhat I have learned along theway Nothing Irsquove ever done has proven to bemore beneficial to my overallhealth than what is provided in the following pages Itrsquos easy delicious andanybodycandoit
Youaretheauthorofyourownhealthsoletrsquosgiveyouwhatyouneedtoknow
O
WhyGoGreen
ftenusedtosignifynaturefertilityprosperitygrowthrenewalfreshnessharmony youth conservation energy balance and well-being green is
akin to life itself Itrsquosnowonder thegreatest foodapersoncan ingest iswellgreens
ButlikeIsaidpreviously thisbookisnotconcernedwithpreachingaspecificdietlikevegetarianismorveganismTruthbetoldIleantowardthePaleolithicdietmore thananythingelseGreendrinkssupplementwhateverdietyouhavealreadychosenLuckilytheyrsquoregreetedwithopenarmsbyvegetariansvegansmeat-eatersPaleoeatersandZonedietpractitionersalikeNooneitseemscandisputethehealthbenefitsofeatinggreens
Protein
FirstletrsquosputthatldquobutIneedproteinrdquoargumenttorestWhetherornotyoueatmeatdoesnrsquot reallymatterPlants despitewhatyoumayhaveheard cangiveyou all the protein you needWhich according to the Institute ofMedicinersquos(IoM)Dietary Reference Intakes for Energy Carbohydrate Fiber Fat FattyAcidsCholesterolProteinandAminoAcidsisabout50gramsperdayfortheaverageadultAbetterwaytogaugethisistomakesure10to20percentofyourtotalfoodintakeconsistsofprotein
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 aldquocompleterdquo protein and vegetable protein is ldquoincompleterdquo however that isnrsquotexactlytrueAccordingtothesamereportaproteinissaidtobeldquocompleterdquoifthenine essential amino acidsmakeup thesepercentagesof theproteinbeingeaten
Sincemostofuseatavarieddietandthegreendrinkswersquoregoingtomakeuseawidevarietyofleafygreensfruitsandothersuperfoodsthereareabsolutelyno issues with hitting those numbers and more Not to mention most greenvegetablesdo contain all nine amino acids just not in the amounts thatmakethemldquocompleterdquo
Furthermoremanyprominent experts still insist that vegans combine foods ateverymealtomakeupfortheso-calledldquoincompleterdquoproteinsThisisanabsurdnotionWedonrsquothavetoeatanoptimumamountofanyothernutrientateverymeal in order for our bodies to use them properly so why do we have tocombinefoodstocompletetheaminoacidchainsWedonrsquotAslongasweeatavarietyoffruitsandvegetableswehavenothingtoworryaboutproteinwise
VitaminsEnzymesMineralsFiberandMorehellip
Greensarethemostnutritionallydensefoodsontheplanettheyrsquoreverylowincalories and pack one helluva nutrient punch Theyrsquore high in antioxidantscarotonoids flavinoids vitamins A C e folic acid and calcium among amyriadof other vitamins andmineralsTheyrsquore also packedwith dietary fiberthat wonrsquot irritate your bodyrsquos digestive system like other fibers Since mostpeopleonatypicalAmericandietaregrosslydeficientinfibergreendrinksareafastandeasywaytoputthatproblemawayforgood
Allofthesenutrientsprotectfromanalmoststaggeringamountofailmentslikethefollowingheartdiseasecancerskinconditions(eczemapsoriasishellip) highbloodpressurehighcholesterolbacterialgrowthviralgrowthtumorsasthma
headachesinsomniabladderinfectionsbowelissues(IBSceliacdiseasehellip)
AlkalizeLoseWeightFightFatigue
Greensareaveryalkalinefoodandcanhelpregulateyourbloodtoahealthieralkaline(asopposedtoacidic)stateDiseaseanddestructionoccurmorereadilyinabodythatismostlyacidic(alsoknownasacidosis)
Thisalkalinestatealongwith thevastnutrientcontentofgreensplaysavitalrole in your bodyrsquos 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 itrsquosnowonderyoursquore tiredall the timeAlkalizeyourbloodgetyourvitaminsandmineralsandenjoyyournewfoundenergy
A quick notemdashlemons and limes although one would think would be acidicactuallyhaveanalkalineeffectonthebodysodonrsquotworryaboutaddingafewsqueezestoyourgreendrinksitwillonlyamplifythealkalizingeffects
FormoreinformationregardingphandthebenefitsofanalkalinedietIsuggestyoureadThepHMiraclebyRobertoYoungPhD
MoreReasonshellip
For years I battledwith acid indigestion and something I canrsquot diagnose asanythingother thanaweakstomach InsteadofendingmydayswithaniceglassofteaandagoodbookIwasregularlyproppeduprightinbedwaitingfortheheartburnmedicationtokickinThoseofyouwhosufferfromthefirewithinknow thatmost remediesdonrsquotworkSleeping standingupNope IfelloverDrinkingaglassofmilkJustaddsinchestomywasteAloeverajuice A little but mostly just has a laxative effectGavisconYes ThesefoamypillsdothetrickbuthowdoIprevent it fromeverhappeninginthefirstplaceNothingIdideverpreventedmyacidrefluxuntil I introducedachangetomyoveralldietGreendrinksItbeganchangingthephofmybodyneutralizing the acids responsible for the reflux and after a fewmonths iteven allowed me to eat the occasional pastrami sandwich piled high with
mustardwithouttheslightestburningIrsquovebeenrelativelyheartburnfreeeversince
Yoursquoll eat awider variety of greens than you ever have beforewith greaterease than you ever thought possible I donrsquot know about you but I canrsquotrememberthelasttimeIhadaplateofturnipgreensandSwisschardButIdorememberthelasttimeIblendedsomeuphellipthismorning
Blenderbladesarebetterthanyourteethatbreakingdowncellwallsoffruitsand greens thereby releasing a greater amount of vitamins minerals andenzymesAnd juicing isevenbetter than that ifyou forkout thecash foratrituratingjuicerWersquoretalkingenzyme-city
V
TheGreens
VarietyistheveryspiceoflifeThatgivesitallitsflavormdashfromTheTask(1785)byWilliamCowper
arietyisalsothekeytooptimalhealthInordertoenjoythemostcompletenutritionitrsquosimportanttoconsumeawidevarietyofgreensItensuresour
bodiesreceiveampleamountsofonenutrientanddoesnrsquotoverdoitonanotherallthewhilekeepingourtastebudsfromshortingoutduetoboredomAgreatwayofachievingthisistoeatwiththeseasonsifitrsquosnotavailabledonrsquoteatituntilitisexperimentmixituptrynewthingshellipitrsquosgoodforyou
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
103gprotein 6gfiber 64mgcalcium58mgiron 148mgpotassium 11mgsodium949IUvitaA 034mgriboflavin 029mgvitaB66mgvitaC 17mgvitae 043mgvitaK
Thispepperymustard-flavoreddarkleafygreenispartofthecruciferousfamilyof vegetables (like broccoli cauliflower brussels sprouts) which makes it apotentanticancerfoodItrsquosveryaromaticsobecarefulwhatyoumixitwithasitcaneasilydominate the flavorofyourdrinkTocombat thateffectyoucan
usebabyarugulabecauseofitsmilderflavorItrsquossoeasytogrowyoucanplanta fewseeds inapotby thewindowandenjoy ityear-roundArugula isalsoanotedaphrodisiacsodonrsquotskimpandshareshareshareItrsquosagreatsourceofcalciumvitaminsACKandpotassiumaswell
Basil5leaves(25g)raw
08gprotein 0gfiber 4mgcalcium08mgiron 7mgpotassium 0mgsodium132IUvitaA 002mgriboflavin 004mgvitaB65mgvitaC 02mgvitaE 01mgvitaK
Oneofthemostcommonherbsusedincuisinesaroundtheworldbasilisoftenusedasanaturalanti-inflammatoryandaninhibitorofbacterialgrowthmdashgreatfor those with inflammatory bowel conditions and arthritis I love basil Itrsquosanotheroneofthosefragranteasy-to-growyear-roundpleasuresThereareoversixtyvarietiesofbasilsoexperimenteachonediffersslightlyinappearanceandtasteItrsquosafantasticsourceofvitaminKandalsoincludesgoodamountsofironcalciumandvitaminA
BeetGreens2cups(76g)raw
167gprotein 28gfiber 89mgcalcium195mgiron 579mgpotassium 172mgsodium4808IUvitaA 167mgriboflavin 081mgvitaB6228mgvitaC 114mgvitae 3mgvitaK
MostpeoplegorightfortherootandtossthetopsstopTheyrsquoredeliciousrichin vitamin K folate magnese and fiber Not only that but they taste verysimilartotherootsoyouwonrsquotbemissingmuchIfyoursquoregrowingyourown
beetsyoucanpullafewleavesoffeachplantwhilelettingtherootcontinuetogrow The folate content is great for lowering LDL cholesterol and the redpigmentisknowntoraiseantioxidantenzymesintheliverBlendthegreensandjuicetherootsmdashitrsquosaperfectduo
BokChoy2cupschopped(140g)raw
21gprotein 14gfiber 147mgcalcium112mgiron 353mgpotassium 91mgsodium6255IUvitaA 098mgriboflavin 272mgvitaB-663mgvitaC 13mgvitaE 06mgvitaK
Herersquos another one of those cancer-fighting cruciferous greens Theyrsquore verymild in flavor and although technically a cabbage itrsquos less dense and muchleafierthanothercabbagessofeelfreetopackthemintheblenderasitwonrsquotleaveyouwith thatchunkinessyousometimesget fromsolidcabbageFullofpowerfulantioxidantsandbeta-carotene
Broccoli2cupschopped(182g)raw(stemsleavesandflower)
513gprotein 47gfiber 86mgcalcium133mgiron 575mgpotassium 60mgsodium1134IUvitaA 213mgriboflavin 319mgvitaB61623mgvitaC 142mgvitaE 19mgvitaK
HereweareKingCruciferoushelliporcancerrsquoskryptoniteasIliketocallitThinkofamaladyanymaladyandIrsquomwilling tobet thehealthbenefitsofbroccolihave been known to combat it Things like diabetes Alzheimerrsquos stomachbreastlungandcoloncancerheartdiseasearthritisandmoreYoucaneveneatthe stems justmake sure to peel away the harder parts Itrsquos overflowingwith
vitaminsCKandAfolateandfiberYoucanalsotrybroccolirabewhichisabitter-tastingbrothertobroccoli
Cabbage2cupschopped(178g)raw(commongreenvariety)
228gprotein 45gfiber 71mgcalcium84mgiron 303mgpotassium 32mgsodium174IUvitaA 071mgriboflavin 221mgvitaB6651mgvitaC 27mgvitaE 14mgvitaK
Againwith the cruciferousCancer doesnrsquot stand a chanceA great source ofvitaminKandCcabbagecomesinmanydifferentshapesandsizesRedgreenSavoy(curly)Napa(orChinesecabbage)evenbrusselssproutsandbokchoyaretypesofcabbageIntheMiddleAgesthishumbleleafballwasknownastheldquodrug of the poorrdquo 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 13gfiber 32mgcalcium16mgiron 208mgpotassium 64mgsodium359IUvitaA 046mgriboflavin 059mgvitaB625mgvitaC 22mgvitaE 023mgvitaK
Celery belongs to the same family as fennel and parsley and gives yoursmoothiesaslightlysaltytasteItpairsbeautifullywithsweetfruitslikeapplesCarefulhowmanystalksyoufillyourblenderwithwhenmakingsmoothiesasall but themost powerful blendershave troublebreakingdown its stringinessgreat for juicing though Itrsquos rich invitaminsKandCand is agreat immunesystemboosterCelery also has the potential for reducing high blood pressurebecauseofcompoundscalledphthalideswhichallowbloodvesselstodilate
Chard2cups(72g)raw
13gprotein 12gfiber 37mgcalcium13mgiron 273mgpotassium 153mgsodium
4404IUvitaA 065mgriboflavin 071mgvitaB6216mgvitaC 136mgvitaE 6mgvitaK
BrimmingwithvitaminsACandK this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content It is next to spinach for denseness of nutrients sodonrsquot skimp Itrsquos a beautiful green leaf with many different varieties to tryrainbow Swiss red golden andwhiteAlongwithmustard greens kale andcollardschardisoneofthefourleafygreenvegetablescommonlyreferredtoasldquogreensrdquo
Cilantro(Coriander)1cupleaves(16g)raw
34gprotein 4gfiber 11mgcalcium28mgiron 83mgpotassium 7mgsodium
1080IUvitaA 026mgriboflavin 024mgvitaB643mgvitaC 40mgvitaE 05mgvitaK
ThisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestioncalminginflammationduetoarthritisandloweringbloodsugarandLDLcholesterolItrsquosalsobeenusedeffectively to fightSalmonella Iuse it sparinglyandmostly toadd a little kick in flavor It pairs well with citrus spiciness and fruits likemango
Collards2cupschopped(72g)raw
176gprotein 26gfiber 104mgcalcium14mgiron 122mgpotassium 14mgsodium
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
T
Introduction
everyhumanbeingistheauthorofhisownhealthordiseasemdashSiddh rthaGautama
hisbookisnotforvegetariansItisnotforvegansrawfoodistsmeateatersor Paleo eaters It is for peoplemdasheveryonemdashfar andwide nomatter your
current eating practices It is for peoplewho struggle day to day to find theldquorightrdquo way to manage life and health Mothers fathers children athletesbusinesspeople thecommon folk royalty the infirmhellipthisbook is for allofyou It is a key step in taking your health by the reigns and finally claimingresponsibilityandknow-howforyourownwell-beingThebestwaytodothatistogiveyousomethingyoucanmeasure
We eat healthy because we want to feel healthymdashfantasies of living longershouldnot trump the importanceof living strongerAlthough there havebeennumerousstudiesoutliningthetherapeuticeffectsofdietonillnesseslikecancerheartdiseaseandimmunedisorderswecannotletthatobscureourmotivationmdashthesimplefactthateatinggoodfeelsgood
Despite the title suggestingdiet thisbook ismoreof a supplement to thedietyoualreadyenjoyItismybeliefthataddingldquogoodrdquofoodstoyourdietisamoreefficientwayofreachinggoalsthantakingawayldquobadrdquofoodsWhetheryouwantto loseweight fight fatiguecombatdiseaseor justbehealthieraddinggreendrinks will slowly replace your bad habits and transform your health for thebetterNotonlythatbutthisprocessretainshealthyeatingpracticeslongafterthemotivationoftryingacompletelynewsystemhaswornoff
With all of that inmind this book has one very simple goal eat at least onegreendrinkadaypreferablybeforeamealThatrsquositFromthereitrsquosuptoyouhowfaryoutakeitoptimallyIsuggesttwotothreeperdaybeforeyourbiggestmealsButonceadayisagreatplacetostart
TheAuthor
IamfirstandforemostjustanerdwithaninsatiableappetiteforknowledgeIloveexploringnewwaystopushmybodytoextremeswhilestillmaintainingahealthyfoundationOvertheyearsIrsquovestudiedandconvertedtomoredietfadsand fitness programs than I can remember Irsquove also worked as a certifiedpersonaltrainerandslowlylearnedwhatworksandwhatdoesnrsquot
Inearly2008IstartedhealthygreendrinkcomwiththepremiseofdocumentingthegreendrinksIconsumedonadailybasisTobehonestallIreallywantedtodowas teachmyself how to rank in search engines for certainkeywordsThewebsite andwebdevelopment ingeneral slowlybecameanotheroneof thoseobsessionsthatclaimseveryspeckofmyfreetimeButitpaidoffMylifelongobsession with health and fitness helped me turn my dabbling in webdevelopmentintoawaytoshareoneofmyotherpassionsgreendrinks
TheprocessofpickingatopicandsqueezingeverybitofinformationoutofitasI can makes it easy for me come up with ways to make the informationdigestiblemdashandthatrsquoswhatIrsquovedonehere
Irsquom dedicated to the never-ending process of learning and pushing theboundaries of that knowledge in order to sharewhat I have learned along theway Nothing Irsquove ever done has proven to bemore beneficial to my overallhealth than what is provided in the following pages Itrsquos easy delicious andanybodycandoit
Youaretheauthorofyourownhealthsoletrsquosgiveyouwhatyouneedtoknow
O
WhyGoGreen
ftenusedtosignifynaturefertilityprosperitygrowthrenewalfreshnessharmony youth conservation energy balance and well-being green is
akin to life itself Itrsquosnowonder thegreatest foodapersoncan ingest iswellgreens
ButlikeIsaidpreviously thisbookisnotconcernedwithpreachingaspecificdietlikevegetarianismorveganismTruthbetoldIleantowardthePaleolithicdietmore thananythingelseGreendrinkssupplementwhateverdietyouhavealreadychosenLuckilytheyrsquoregreetedwithopenarmsbyvegetariansvegansmeat-eatersPaleoeatersandZonedietpractitionersalikeNooneitseemscandisputethehealthbenefitsofeatinggreens
Protein
FirstletrsquosputthatldquobutIneedproteinrdquoargumenttorestWhetherornotyoueatmeatdoesnrsquot reallymatterPlants despitewhatyoumayhaveheard cangiveyou all the protein you needWhich according to the Institute ofMedicinersquos(IoM)Dietary Reference Intakes for Energy Carbohydrate Fiber Fat FattyAcidsCholesterolProteinandAminoAcidsisabout50gramsperdayfortheaverageadultAbetterwaytogaugethisistomakesure10to20percentofyourtotalfoodintakeconsistsofprotein
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 aldquocompleterdquo protein and vegetable protein is ldquoincompleterdquo however that isnrsquotexactlytrueAccordingtothesamereportaproteinissaidtobeldquocompleterdquoifthenine essential amino acidsmakeup thesepercentagesof theproteinbeingeaten
Sincemostofuseatavarieddietandthegreendrinkswersquoregoingtomakeuseawidevarietyofleafygreensfruitsandothersuperfoodsthereareabsolutelyno issues with hitting those numbers and more Not to mention most greenvegetablesdo contain all nine amino acids just not in the amounts thatmakethemldquocompleterdquo
Furthermoremanyprominent experts still insist that vegans combine foods ateverymealtomakeupfortheso-calledldquoincompleterdquoproteinsThisisanabsurdnotionWedonrsquothavetoeatanoptimumamountofanyothernutrientateverymeal in order for our bodies to use them properly so why do we have tocombinefoodstocompletetheaminoacidchainsWedonrsquotAslongasweeatavarietyoffruitsandvegetableswehavenothingtoworryaboutproteinwise
VitaminsEnzymesMineralsFiberandMorehellip
Greensarethemostnutritionallydensefoodsontheplanettheyrsquoreverylowincalories and pack one helluva nutrient punch Theyrsquore high in antioxidantscarotonoids flavinoids vitamins A C e folic acid and calcium among amyriadof other vitamins andmineralsTheyrsquore also packedwith dietary fiberthat wonrsquot irritate your bodyrsquos digestive system like other fibers Since mostpeopleonatypicalAmericandietaregrosslydeficientinfibergreendrinksareafastandeasywaytoputthatproblemawayforgood
Allofthesenutrientsprotectfromanalmoststaggeringamountofailmentslikethefollowingheartdiseasecancerskinconditions(eczemapsoriasishellip) highbloodpressurehighcholesterolbacterialgrowthviralgrowthtumorsasthma
headachesinsomniabladderinfectionsbowelissues(IBSceliacdiseasehellip)
AlkalizeLoseWeightFightFatigue
Greensareaveryalkalinefoodandcanhelpregulateyourbloodtoahealthieralkaline(asopposedtoacidic)stateDiseaseanddestructionoccurmorereadilyinabodythatismostlyacidic(alsoknownasacidosis)
Thisalkalinestatealongwith thevastnutrientcontentofgreensplaysavitalrole in your bodyrsquos 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 itrsquosnowonderyoursquore tiredall the timeAlkalizeyourbloodgetyourvitaminsandmineralsandenjoyyournewfoundenergy
A quick notemdashlemons and limes although one would think would be acidicactuallyhaveanalkalineeffectonthebodysodonrsquotworryaboutaddingafewsqueezestoyourgreendrinksitwillonlyamplifythealkalizingeffects
FormoreinformationregardingphandthebenefitsofanalkalinedietIsuggestyoureadThepHMiraclebyRobertoYoungPhD
MoreReasonshellip
For years I battledwith acid indigestion and something I canrsquot diagnose asanythingother thanaweakstomach InsteadofendingmydayswithaniceglassofteaandagoodbookIwasregularlyproppeduprightinbedwaitingfortheheartburnmedicationtokickinThoseofyouwhosufferfromthefirewithinknow thatmost remediesdonrsquotworkSleeping standingupNope IfelloverDrinkingaglassofmilkJustaddsinchestomywasteAloeverajuice A little but mostly just has a laxative effectGavisconYes ThesefoamypillsdothetrickbuthowdoIprevent it fromeverhappeninginthefirstplaceNothingIdideverpreventedmyacidrefluxuntil I introducedachangetomyoveralldietGreendrinksItbeganchangingthephofmybodyneutralizing the acids responsible for the reflux and after a fewmonths iteven allowed me to eat the occasional pastrami sandwich piled high with
mustardwithouttheslightestburningIrsquovebeenrelativelyheartburnfreeeversince
Yoursquoll eat awider variety of greens than you ever have beforewith greaterease than you ever thought possible I donrsquot know about you but I canrsquotrememberthelasttimeIhadaplateofturnipgreensandSwisschardButIdorememberthelasttimeIblendedsomeuphellipthismorning
Blenderbladesarebetterthanyourteethatbreakingdowncellwallsoffruitsand greens thereby releasing a greater amount of vitamins minerals andenzymesAnd juicing isevenbetter than that ifyou forkout thecash foratrituratingjuicerWersquoretalkingenzyme-city
V
TheGreens
VarietyistheveryspiceoflifeThatgivesitallitsflavormdashfromTheTask(1785)byWilliamCowper
arietyisalsothekeytooptimalhealthInordertoenjoythemostcompletenutritionitrsquosimportanttoconsumeawidevarietyofgreensItensuresour
bodiesreceiveampleamountsofonenutrientanddoesnrsquotoverdoitonanotherallthewhilekeepingourtastebudsfromshortingoutduetoboredomAgreatwayofachievingthisistoeatwiththeseasonsifitrsquosnotavailabledonrsquoteatituntilitisexperimentmixituptrynewthingshellipitrsquosgoodforyou
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
103gprotein 6gfiber 64mgcalcium58mgiron 148mgpotassium 11mgsodium949IUvitaA 034mgriboflavin 029mgvitaB66mgvitaC 17mgvitae 043mgvitaK
Thispepperymustard-flavoreddarkleafygreenispartofthecruciferousfamilyof vegetables (like broccoli cauliflower brussels sprouts) which makes it apotentanticancerfoodItrsquosveryaromaticsobecarefulwhatyoumixitwithasitcaneasilydominate the flavorofyourdrinkTocombat thateffectyoucan
usebabyarugulabecauseofitsmilderflavorItrsquossoeasytogrowyoucanplanta fewseeds inapotby thewindowandenjoy ityear-roundArugula isalsoanotedaphrodisiacsodonrsquotskimpandshareshareshareItrsquosagreatsourceofcalciumvitaminsACKandpotassiumaswell
Basil5leaves(25g)raw
08gprotein 0gfiber 4mgcalcium08mgiron 7mgpotassium 0mgsodium132IUvitaA 002mgriboflavin 004mgvitaB65mgvitaC 02mgvitaE 01mgvitaK
Oneofthemostcommonherbsusedincuisinesaroundtheworldbasilisoftenusedasanaturalanti-inflammatoryandaninhibitorofbacterialgrowthmdashgreatfor those with inflammatory bowel conditions and arthritis I love basil Itrsquosanotheroneofthosefragranteasy-to-growyear-roundpleasuresThereareoversixtyvarietiesofbasilsoexperimenteachonediffersslightlyinappearanceandtasteItrsquosafantasticsourceofvitaminKandalsoincludesgoodamountsofironcalciumandvitaminA
BeetGreens2cups(76g)raw
167gprotein 28gfiber 89mgcalcium195mgiron 579mgpotassium 172mgsodium4808IUvitaA 167mgriboflavin 081mgvitaB6228mgvitaC 114mgvitae 3mgvitaK
MostpeoplegorightfortherootandtossthetopsstopTheyrsquoredeliciousrichin vitamin K folate magnese and fiber Not only that but they taste verysimilartotherootsoyouwonrsquotbemissingmuchIfyoursquoregrowingyourown
beetsyoucanpullafewleavesoffeachplantwhilelettingtherootcontinuetogrow The folate content is great for lowering LDL cholesterol and the redpigmentisknowntoraiseantioxidantenzymesintheliverBlendthegreensandjuicetherootsmdashitrsquosaperfectduo
BokChoy2cupschopped(140g)raw
21gprotein 14gfiber 147mgcalcium112mgiron 353mgpotassium 91mgsodium6255IUvitaA 098mgriboflavin 272mgvitaB-663mgvitaC 13mgvitaE 06mgvitaK
Herersquos another one of those cancer-fighting cruciferous greens Theyrsquore verymild in flavor and although technically a cabbage itrsquos less dense and muchleafierthanothercabbagessofeelfreetopackthemintheblenderasitwonrsquotleaveyouwith thatchunkinessyousometimesget fromsolidcabbageFullofpowerfulantioxidantsandbeta-carotene
Broccoli2cupschopped(182g)raw(stemsleavesandflower)
513gprotein 47gfiber 86mgcalcium133mgiron 575mgpotassium 60mgsodium1134IUvitaA 213mgriboflavin 319mgvitaB61623mgvitaC 142mgvitaE 19mgvitaK
HereweareKingCruciferoushelliporcancerrsquoskryptoniteasIliketocallitThinkofamaladyanymaladyandIrsquomwilling tobet thehealthbenefitsofbroccolihave been known to combat it Things like diabetes Alzheimerrsquos stomachbreastlungandcoloncancerheartdiseasearthritisandmoreYoucaneveneatthe stems justmake sure to peel away the harder parts Itrsquos overflowingwith
vitaminsCKandAfolateandfiberYoucanalsotrybroccolirabewhichisabitter-tastingbrothertobroccoli
Cabbage2cupschopped(178g)raw(commongreenvariety)
228gprotein 45gfiber 71mgcalcium84mgiron 303mgpotassium 32mgsodium174IUvitaA 071mgriboflavin 221mgvitaB6651mgvitaC 27mgvitaE 14mgvitaK
Againwith the cruciferousCancer doesnrsquot stand a chanceA great source ofvitaminKandCcabbagecomesinmanydifferentshapesandsizesRedgreenSavoy(curly)Napa(orChinesecabbage)evenbrusselssproutsandbokchoyaretypesofcabbageIntheMiddleAgesthishumbleleafballwasknownastheldquodrug of the poorrdquo 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 13gfiber 32mgcalcium16mgiron 208mgpotassium 64mgsodium359IUvitaA 046mgriboflavin 059mgvitaB625mgvitaC 22mgvitaE 023mgvitaK
Celery belongs to the same family as fennel and parsley and gives yoursmoothiesaslightlysaltytasteItpairsbeautifullywithsweetfruitslikeapplesCarefulhowmanystalksyoufillyourblenderwithwhenmakingsmoothiesasall but themost powerful blendershave troublebreakingdown its stringinessgreat for juicing though Itrsquos rich invitaminsKandCand is agreat immunesystemboosterCelery also has the potential for reducing high blood pressurebecauseofcompoundscalledphthalideswhichallowbloodvesselstodilate
Chard2cups(72g)raw
13gprotein 12gfiber 37mgcalcium13mgiron 273mgpotassium 153mgsodium
4404IUvitaA 065mgriboflavin 071mgvitaB6216mgvitaC 136mgvitaE 6mgvitaK
BrimmingwithvitaminsACandK this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content It is next to spinach for denseness of nutrients sodonrsquot skimp Itrsquos a beautiful green leaf with many different varieties to tryrainbow Swiss red golden andwhiteAlongwithmustard greens kale andcollardschardisoneofthefourleafygreenvegetablescommonlyreferredtoasldquogreensrdquo
Cilantro(Coriander)1cupleaves(16g)raw
34gprotein 4gfiber 11mgcalcium28mgiron 83mgpotassium 7mgsodium
1080IUvitaA 026mgriboflavin 024mgvitaB643mgvitaC 40mgvitaE 05mgvitaK
ThisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestioncalminginflammationduetoarthritisandloweringbloodsugarandLDLcholesterolItrsquosalsobeenusedeffectively to fightSalmonella Iuse it sparinglyandmostly toadd a little kick in flavor It pairs well with citrus spiciness and fruits likemango
Collards2cupschopped(72g)raw
176gprotein 26gfiber 104mgcalcium14mgiron 122mgpotassium 14mgsodium
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
IamfirstandforemostjustanerdwithaninsatiableappetiteforknowledgeIloveexploringnewwaystopushmybodytoextremeswhilestillmaintainingahealthyfoundationOvertheyearsIrsquovestudiedandconvertedtomoredietfadsand fitness programs than I can remember Irsquove also worked as a certifiedpersonaltrainerandslowlylearnedwhatworksandwhatdoesnrsquot
Inearly2008IstartedhealthygreendrinkcomwiththepremiseofdocumentingthegreendrinksIconsumedonadailybasisTobehonestallIreallywantedtodowas teachmyself how to rank in search engines for certainkeywordsThewebsite andwebdevelopment ingeneral slowlybecameanotheroneof thoseobsessionsthatclaimseveryspeckofmyfreetimeButitpaidoffMylifelongobsession with health and fitness helped me turn my dabbling in webdevelopmentintoawaytoshareoneofmyotherpassionsgreendrinks
TheprocessofpickingatopicandsqueezingeverybitofinformationoutofitasI can makes it easy for me come up with ways to make the informationdigestiblemdashandthatrsquoswhatIrsquovedonehere
Irsquom dedicated to the never-ending process of learning and pushing theboundaries of that knowledge in order to sharewhat I have learned along theway Nothing Irsquove ever done has proven to bemore beneficial to my overallhealth than what is provided in the following pages Itrsquos easy delicious andanybodycandoit
Youaretheauthorofyourownhealthsoletrsquosgiveyouwhatyouneedtoknow
O
WhyGoGreen
ftenusedtosignifynaturefertilityprosperitygrowthrenewalfreshnessharmony youth conservation energy balance and well-being green is
akin to life itself Itrsquosnowonder thegreatest foodapersoncan ingest iswellgreens
ButlikeIsaidpreviously thisbookisnotconcernedwithpreachingaspecificdietlikevegetarianismorveganismTruthbetoldIleantowardthePaleolithicdietmore thananythingelseGreendrinkssupplementwhateverdietyouhavealreadychosenLuckilytheyrsquoregreetedwithopenarmsbyvegetariansvegansmeat-eatersPaleoeatersandZonedietpractitionersalikeNooneitseemscandisputethehealthbenefitsofeatinggreens
Protein
FirstletrsquosputthatldquobutIneedproteinrdquoargumenttorestWhetherornotyoueatmeatdoesnrsquot reallymatterPlants despitewhatyoumayhaveheard cangiveyou all the protein you needWhich according to the Institute ofMedicinersquos(IoM)Dietary Reference Intakes for Energy Carbohydrate Fiber Fat FattyAcidsCholesterolProteinandAminoAcidsisabout50gramsperdayfortheaverageadultAbetterwaytogaugethisistomakesure10to20percentofyourtotalfoodintakeconsistsofprotein
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 aldquocompleterdquo protein and vegetable protein is ldquoincompleterdquo however that isnrsquotexactlytrueAccordingtothesamereportaproteinissaidtobeldquocompleterdquoifthenine essential amino acidsmakeup thesepercentagesof theproteinbeingeaten
Sincemostofuseatavarieddietandthegreendrinkswersquoregoingtomakeuseawidevarietyofleafygreensfruitsandothersuperfoodsthereareabsolutelyno issues with hitting those numbers and more Not to mention most greenvegetablesdo contain all nine amino acids just not in the amounts thatmakethemldquocompleterdquo
Furthermoremanyprominent experts still insist that vegans combine foods ateverymealtomakeupfortheso-calledldquoincompleterdquoproteinsThisisanabsurdnotionWedonrsquothavetoeatanoptimumamountofanyothernutrientateverymeal in order for our bodies to use them properly so why do we have tocombinefoodstocompletetheaminoacidchainsWedonrsquotAslongasweeatavarietyoffruitsandvegetableswehavenothingtoworryaboutproteinwise
VitaminsEnzymesMineralsFiberandMorehellip
Greensarethemostnutritionallydensefoodsontheplanettheyrsquoreverylowincalories and pack one helluva nutrient punch Theyrsquore high in antioxidantscarotonoids flavinoids vitamins A C e folic acid and calcium among amyriadof other vitamins andmineralsTheyrsquore also packedwith dietary fiberthat wonrsquot irritate your bodyrsquos digestive system like other fibers Since mostpeopleonatypicalAmericandietaregrosslydeficientinfibergreendrinksareafastandeasywaytoputthatproblemawayforgood
Allofthesenutrientsprotectfromanalmoststaggeringamountofailmentslikethefollowingheartdiseasecancerskinconditions(eczemapsoriasishellip) highbloodpressurehighcholesterolbacterialgrowthviralgrowthtumorsasthma
headachesinsomniabladderinfectionsbowelissues(IBSceliacdiseasehellip)
AlkalizeLoseWeightFightFatigue
Greensareaveryalkalinefoodandcanhelpregulateyourbloodtoahealthieralkaline(asopposedtoacidic)stateDiseaseanddestructionoccurmorereadilyinabodythatismostlyacidic(alsoknownasacidosis)
Thisalkalinestatealongwith thevastnutrientcontentofgreensplaysavitalrole in your bodyrsquos 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 itrsquosnowonderyoursquore tiredall the timeAlkalizeyourbloodgetyourvitaminsandmineralsandenjoyyournewfoundenergy
A quick notemdashlemons and limes although one would think would be acidicactuallyhaveanalkalineeffectonthebodysodonrsquotworryaboutaddingafewsqueezestoyourgreendrinksitwillonlyamplifythealkalizingeffects
FormoreinformationregardingphandthebenefitsofanalkalinedietIsuggestyoureadThepHMiraclebyRobertoYoungPhD
MoreReasonshellip
For years I battledwith acid indigestion and something I canrsquot diagnose asanythingother thanaweakstomach InsteadofendingmydayswithaniceglassofteaandagoodbookIwasregularlyproppeduprightinbedwaitingfortheheartburnmedicationtokickinThoseofyouwhosufferfromthefirewithinknow thatmost remediesdonrsquotworkSleeping standingupNope IfelloverDrinkingaglassofmilkJustaddsinchestomywasteAloeverajuice A little but mostly just has a laxative effectGavisconYes ThesefoamypillsdothetrickbuthowdoIprevent it fromeverhappeninginthefirstplaceNothingIdideverpreventedmyacidrefluxuntil I introducedachangetomyoveralldietGreendrinksItbeganchangingthephofmybodyneutralizing the acids responsible for the reflux and after a fewmonths iteven allowed me to eat the occasional pastrami sandwich piled high with
mustardwithouttheslightestburningIrsquovebeenrelativelyheartburnfreeeversince
Yoursquoll eat awider variety of greens than you ever have beforewith greaterease than you ever thought possible I donrsquot know about you but I canrsquotrememberthelasttimeIhadaplateofturnipgreensandSwisschardButIdorememberthelasttimeIblendedsomeuphellipthismorning
Blenderbladesarebetterthanyourteethatbreakingdowncellwallsoffruitsand greens thereby releasing a greater amount of vitamins minerals andenzymesAnd juicing isevenbetter than that ifyou forkout thecash foratrituratingjuicerWersquoretalkingenzyme-city
V
TheGreens
VarietyistheveryspiceoflifeThatgivesitallitsflavormdashfromTheTask(1785)byWilliamCowper
arietyisalsothekeytooptimalhealthInordertoenjoythemostcompletenutritionitrsquosimportanttoconsumeawidevarietyofgreensItensuresour
bodiesreceiveampleamountsofonenutrientanddoesnrsquotoverdoitonanotherallthewhilekeepingourtastebudsfromshortingoutduetoboredomAgreatwayofachievingthisistoeatwiththeseasonsifitrsquosnotavailabledonrsquoteatituntilitisexperimentmixituptrynewthingshellipitrsquosgoodforyou
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
103gprotein 6gfiber 64mgcalcium58mgiron 148mgpotassium 11mgsodium949IUvitaA 034mgriboflavin 029mgvitaB66mgvitaC 17mgvitae 043mgvitaK
Thispepperymustard-flavoreddarkleafygreenispartofthecruciferousfamilyof vegetables (like broccoli cauliflower brussels sprouts) which makes it apotentanticancerfoodItrsquosveryaromaticsobecarefulwhatyoumixitwithasitcaneasilydominate the flavorofyourdrinkTocombat thateffectyoucan
usebabyarugulabecauseofitsmilderflavorItrsquossoeasytogrowyoucanplanta fewseeds inapotby thewindowandenjoy ityear-roundArugula isalsoanotedaphrodisiacsodonrsquotskimpandshareshareshareItrsquosagreatsourceofcalciumvitaminsACKandpotassiumaswell
Basil5leaves(25g)raw
08gprotein 0gfiber 4mgcalcium08mgiron 7mgpotassium 0mgsodium132IUvitaA 002mgriboflavin 004mgvitaB65mgvitaC 02mgvitaE 01mgvitaK
Oneofthemostcommonherbsusedincuisinesaroundtheworldbasilisoftenusedasanaturalanti-inflammatoryandaninhibitorofbacterialgrowthmdashgreatfor those with inflammatory bowel conditions and arthritis I love basil Itrsquosanotheroneofthosefragranteasy-to-growyear-roundpleasuresThereareoversixtyvarietiesofbasilsoexperimenteachonediffersslightlyinappearanceandtasteItrsquosafantasticsourceofvitaminKandalsoincludesgoodamountsofironcalciumandvitaminA
BeetGreens2cups(76g)raw
167gprotein 28gfiber 89mgcalcium195mgiron 579mgpotassium 172mgsodium4808IUvitaA 167mgriboflavin 081mgvitaB6228mgvitaC 114mgvitae 3mgvitaK
MostpeoplegorightfortherootandtossthetopsstopTheyrsquoredeliciousrichin vitamin K folate magnese and fiber Not only that but they taste verysimilartotherootsoyouwonrsquotbemissingmuchIfyoursquoregrowingyourown
beetsyoucanpullafewleavesoffeachplantwhilelettingtherootcontinuetogrow The folate content is great for lowering LDL cholesterol and the redpigmentisknowntoraiseantioxidantenzymesintheliverBlendthegreensandjuicetherootsmdashitrsquosaperfectduo
BokChoy2cupschopped(140g)raw
21gprotein 14gfiber 147mgcalcium112mgiron 353mgpotassium 91mgsodium6255IUvitaA 098mgriboflavin 272mgvitaB-663mgvitaC 13mgvitaE 06mgvitaK
Herersquos another one of those cancer-fighting cruciferous greens Theyrsquore verymild in flavor and although technically a cabbage itrsquos less dense and muchleafierthanothercabbagessofeelfreetopackthemintheblenderasitwonrsquotleaveyouwith thatchunkinessyousometimesget fromsolidcabbageFullofpowerfulantioxidantsandbeta-carotene
Broccoli2cupschopped(182g)raw(stemsleavesandflower)
513gprotein 47gfiber 86mgcalcium133mgiron 575mgpotassium 60mgsodium1134IUvitaA 213mgriboflavin 319mgvitaB61623mgvitaC 142mgvitaE 19mgvitaK
HereweareKingCruciferoushelliporcancerrsquoskryptoniteasIliketocallitThinkofamaladyanymaladyandIrsquomwilling tobet thehealthbenefitsofbroccolihave been known to combat it Things like diabetes Alzheimerrsquos stomachbreastlungandcoloncancerheartdiseasearthritisandmoreYoucaneveneatthe stems justmake sure to peel away the harder parts Itrsquos overflowingwith
vitaminsCKandAfolateandfiberYoucanalsotrybroccolirabewhichisabitter-tastingbrothertobroccoli
Cabbage2cupschopped(178g)raw(commongreenvariety)
228gprotein 45gfiber 71mgcalcium84mgiron 303mgpotassium 32mgsodium174IUvitaA 071mgriboflavin 221mgvitaB6651mgvitaC 27mgvitaE 14mgvitaK
Againwith the cruciferousCancer doesnrsquot stand a chanceA great source ofvitaminKandCcabbagecomesinmanydifferentshapesandsizesRedgreenSavoy(curly)Napa(orChinesecabbage)evenbrusselssproutsandbokchoyaretypesofcabbageIntheMiddleAgesthishumbleleafballwasknownastheldquodrug of the poorrdquo 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 13gfiber 32mgcalcium16mgiron 208mgpotassium 64mgsodium359IUvitaA 046mgriboflavin 059mgvitaB625mgvitaC 22mgvitaE 023mgvitaK
Celery belongs to the same family as fennel and parsley and gives yoursmoothiesaslightlysaltytasteItpairsbeautifullywithsweetfruitslikeapplesCarefulhowmanystalksyoufillyourblenderwithwhenmakingsmoothiesasall but themost powerful blendershave troublebreakingdown its stringinessgreat for juicing though Itrsquos rich invitaminsKandCand is agreat immunesystemboosterCelery also has the potential for reducing high blood pressurebecauseofcompoundscalledphthalideswhichallowbloodvesselstodilate
Chard2cups(72g)raw
13gprotein 12gfiber 37mgcalcium13mgiron 273mgpotassium 153mgsodium
4404IUvitaA 065mgriboflavin 071mgvitaB6216mgvitaC 136mgvitaE 6mgvitaK
BrimmingwithvitaminsACandK this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content It is next to spinach for denseness of nutrients sodonrsquot skimp Itrsquos a beautiful green leaf with many different varieties to tryrainbow Swiss red golden andwhiteAlongwithmustard greens kale andcollardschardisoneofthefourleafygreenvegetablescommonlyreferredtoasldquogreensrdquo
Cilantro(Coriander)1cupleaves(16g)raw
34gprotein 4gfiber 11mgcalcium28mgiron 83mgpotassium 7mgsodium
1080IUvitaA 026mgriboflavin 024mgvitaB643mgvitaC 40mgvitaE 05mgvitaK
ThisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestioncalminginflammationduetoarthritisandloweringbloodsugarandLDLcholesterolItrsquosalsobeenusedeffectively to fightSalmonella Iuse it sparinglyandmostly toadd a little kick in flavor It pairs well with citrus spiciness and fruits likemango
Collards2cupschopped(72g)raw
176gprotein 26gfiber 104mgcalcium14mgiron 122mgpotassium 14mgsodium
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
O
WhyGoGreen
ftenusedtosignifynaturefertilityprosperitygrowthrenewalfreshnessharmony youth conservation energy balance and well-being green is
akin to life itself Itrsquosnowonder thegreatest foodapersoncan ingest iswellgreens
ButlikeIsaidpreviously thisbookisnotconcernedwithpreachingaspecificdietlikevegetarianismorveganismTruthbetoldIleantowardthePaleolithicdietmore thananythingelseGreendrinkssupplementwhateverdietyouhavealreadychosenLuckilytheyrsquoregreetedwithopenarmsbyvegetariansvegansmeat-eatersPaleoeatersandZonedietpractitionersalikeNooneitseemscandisputethehealthbenefitsofeatinggreens
Protein
FirstletrsquosputthatldquobutIneedproteinrdquoargumenttorestWhetherornotyoueatmeatdoesnrsquot reallymatterPlants despitewhatyoumayhaveheard cangiveyou all the protein you needWhich according to the Institute ofMedicinersquos(IoM)Dietary Reference Intakes for Energy Carbohydrate Fiber Fat FattyAcidsCholesterolProteinandAminoAcidsisabout50gramsperdayfortheaverageadultAbetterwaytogaugethisistomakesure10to20percentofyourtotalfoodintakeconsistsofprotein
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 aldquocompleterdquo protein and vegetable protein is ldquoincompleterdquo however that isnrsquotexactlytrueAccordingtothesamereportaproteinissaidtobeldquocompleterdquoifthenine essential amino acidsmakeup thesepercentagesof theproteinbeingeaten
Sincemostofuseatavarieddietandthegreendrinkswersquoregoingtomakeuseawidevarietyofleafygreensfruitsandothersuperfoodsthereareabsolutelyno issues with hitting those numbers and more Not to mention most greenvegetablesdo contain all nine amino acids just not in the amounts thatmakethemldquocompleterdquo
Furthermoremanyprominent experts still insist that vegans combine foods ateverymealtomakeupfortheso-calledldquoincompleterdquoproteinsThisisanabsurdnotionWedonrsquothavetoeatanoptimumamountofanyothernutrientateverymeal in order for our bodies to use them properly so why do we have tocombinefoodstocompletetheaminoacidchainsWedonrsquotAslongasweeatavarietyoffruitsandvegetableswehavenothingtoworryaboutproteinwise
VitaminsEnzymesMineralsFiberandMorehellip
Greensarethemostnutritionallydensefoodsontheplanettheyrsquoreverylowincalories and pack one helluva nutrient punch Theyrsquore high in antioxidantscarotonoids flavinoids vitamins A C e folic acid and calcium among amyriadof other vitamins andmineralsTheyrsquore also packedwith dietary fiberthat wonrsquot irritate your bodyrsquos digestive system like other fibers Since mostpeopleonatypicalAmericandietaregrosslydeficientinfibergreendrinksareafastandeasywaytoputthatproblemawayforgood
Allofthesenutrientsprotectfromanalmoststaggeringamountofailmentslikethefollowingheartdiseasecancerskinconditions(eczemapsoriasishellip) highbloodpressurehighcholesterolbacterialgrowthviralgrowthtumorsasthma
headachesinsomniabladderinfectionsbowelissues(IBSceliacdiseasehellip)
AlkalizeLoseWeightFightFatigue
Greensareaveryalkalinefoodandcanhelpregulateyourbloodtoahealthieralkaline(asopposedtoacidic)stateDiseaseanddestructionoccurmorereadilyinabodythatismostlyacidic(alsoknownasacidosis)
Thisalkalinestatealongwith thevastnutrientcontentofgreensplaysavitalrole in your bodyrsquos 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 itrsquosnowonderyoursquore tiredall the timeAlkalizeyourbloodgetyourvitaminsandmineralsandenjoyyournewfoundenergy
A quick notemdashlemons and limes although one would think would be acidicactuallyhaveanalkalineeffectonthebodysodonrsquotworryaboutaddingafewsqueezestoyourgreendrinksitwillonlyamplifythealkalizingeffects
FormoreinformationregardingphandthebenefitsofanalkalinedietIsuggestyoureadThepHMiraclebyRobertoYoungPhD
MoreReasonshellip
For years I battledwith acid indigestion and something I canrsquot diagnose asanythingother thanaweakstomach InsteadofendingmydayswithaniceglassofteaandagoodbookIwasregularlyproppeduprightinbedwaitingfortheheartburnmedicationtokickinThoseofyouwhosufferfromthefirewithinknow thatmost remediesdonrsquotworkSleeping standingupNope IfelloverDrinkingaglassofmilkJustaddsinchestomywasteAloeverajuice A little but mostly just has a laxative effectGavisconYes ThesefoamypillsdothetrickbuthowdoIprevent it fromeverhappeninginthefirstplaceNothingIdideverpreventedmyacidrefluxuntil I introducedachangetomyoveralldietGreendrinksItbeganchangingthephofmybodyneutralizing the acids responsible for the reflux and after a fewmonths iteven allowed me to eat the occasional pastrami sandwich piled high with
mustardwithouttheslightestburningIrsquovebeenrelativelyheartburnfreeeversince
Yoursquoll eat awider variety of greens than you ever have beforewith greaterease than you ever thought possible I donrsquot know about you but I canrsquotrememberthelasttimeIhadaplateofturnipgreensandSwisschardButIdorememberthelasttimeIblendedsomeuphellipthismorning
Blenderbladesarebetterthanyourteethatbreakingdowncellwallsoffruitsand greens thereby releasing a greater amount of vitamins minerals andenzymesAnd juicing isevenbetter than that ifyou forkout thecash foratrituratingjuicerWersquoretalkingenzyme-city
V
TheGreens
VarietyistheveryspiceoflifeThatgivesitallitsflavormdashfromTheTask(1785)byWilliamCowper
arietyisalsothekeytooptimalhealthInordertoenjoythemostcompletenutritionitrsquosimportanttoconsumeawidevarietyofgreensItensuresour
bodiesreceiveampleamountsofonenutrientanddoesnrsquotoverdoitonanotherallthewhilekeepingourtastebudsfromshortingoutduetoboredomAgreatwayofachievingthisistoeatwiththeseasonsifitrsquosnotavailabledonrsquoteatituntilitisexperimentmixituptrynewthingshellipitrsquosgoodforyou
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
103gprotein 6gfiber 64mgcalcium58mgiron 148mgpotassium 11mgsodium949IUvitaA 034mgriboflavin 029mgvitaB66mgvitaC 17mgvitae 043mgvitaK
Thispepperymustard-flavoreddarkleafygreenispartofthecruciferousfamilyof vegetables (like broccoli cauliflower brussels sprouts) which makes it apotentanticancerfoodItrsquosveryaromaticsobecarefulwhatyoumixitwithasitcaneasilydominate the flavorofyourdrinkTocombat thateffectyoucan
usebabyarugulabecauseofitsmilderflavorItrsquossoeasytogrowyoucanplanta fewseeds inapotby thewindowandenjoy ityear-roundArugula isalsoanotedaphrodisiacsodonrsquotskimpandshareshareshareItrsquosagreatsourceofcalciumvitaminsACKandpotassiumaswell
Basil5leaves(25g)raw
08gprotein 0gfiber 4mgcalcium08mgiron 7mgpotassium 0mgsodium132IUvitaA 002mgriboflavin 004mgvitaB65mgvitaC 02mgvitaE 01mgvitaK
Oneofthemostcommonherbsusedincuisinesaroundtheworldbasilisoftenusedasanaturalanti-inflammatoryandaninhibitorofbacterialgrowthmdashgreatfor those with inflammatory bowel conditions and arthritis I love basil Itrsquosanotheroneofthosefragranteasy-to-growyear-roundpleasuresThereareoversixtyvarietiesofbasilsoexperimenteachonediffersslightlyinappearanceandtasteItrsquosafantasticsourceofvitaminKandalsoincludesgoodamountsofironcalciumandvitaminA
BeetGreens2cups(76g)raw
167gprotein 28gfiber 89mgcalcium195mgiron 579mgpotassium 172mgsodium4808IUvitaA 167mgriboflavin 081mgvitaB6228mgvitaC 114mgvitae 3mgvitaK
MostpeoplegorightfortherootandtossthetopsstopTheyrsquoredeliciousrichin vitamin K folate magnese and fiber Not only that but they taste verysimilartotherootsoyouwonrsquotbemissingmuchIfyoursquoregrowingyourown
beetsyoucanpullafewleavesoffeachplantwhilelettingtherootcontinuetogrow The folate content is great for lowering LDL cholesterol and the redpigmentisknowntoraiseantioxidantenzymesintheliverBlendthegreensandjuicetherootsmdashitrsquosaperfectduo
BokChoy2cupschopped(140g)raw
21gprotein 14gfiber 147mgcalcium112mgiron 353mgpotassium 91mgsodium6255IUvitaA 098mgriboflavin 272mgvitaB-663mgvitaC 13mgvitaE 06mgvitaK
Herersquos another one of those cancer-fighting cruciferous greens Theyrsquore verymild in flavor and although technically a cabbage itrsquos less dense and muchleafierthanothercabbagessofeelfreetopackthemintheblenderasitwonrsquotleaveyouwith thatchunkinessyousometimesget fromsolidcabbageFullofpowerfulantioxidantsandbeta-carotene
Broccoli2cupschopped(182g)raw(stemsleavesandflower)
513gprotein 47gfiber 86mgcalcium133mgiron 575mgpotassium 60mgsodium1134IUvitaA 213mgriboflavin 319mgvitaB61623mgvitaC 142mgvitaE 19mgvitaK
HereweareKingCruciferoushelliporcancerrsquoskryptoniteasIliketocallitThinkofamaladyanymaladyandIrsquomwilling tobet thehealthbenefitsofbroccolihave been known to combat it Things like diabetes Alzheimerrsquos stomachbreastlungandcoloncancerheartdiseasearthritisandmoreYoucaneveneatthe stems justmake sure to peel away the harder parts Itrsquos overflowingwith
vitaminsCKandAfolateandfiberYoucanalsotrybroccolirabewhichisabitter-tastingbrothertobroccoli
Cabbage2cupschopped(178g)raw(commongreenvariety)
228gprotein 45gfiber 71mgcalcium84mgiron 303mgpotassium 32mgsodium174IUvitaA 071mgriboflavin 221mgvitaB6651mgvitaC 27mgvitaE 14mgvitaK
Againwith the cruciferousCancer doesnrsquot stand a chanceA great source ofvitaminKandCcabbagecomesinmanydifferentshapesandsizesRedgreenSavoy(curly)Napa(orChinesecabbage)evenbrusselssproutsandbokchoyaretypesofcabbageIntheMiddleAgesthishumbleleafballwasknownastheldquodrug of the poorrdquo 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 13gfiber 32mgcalcium16mgiron 208mgpotassium 64mgsodium359IUvitaA 046mgriboflavin 059mgvitaB625mgvitaC 22mgvitaE 023mgvitaK
Celery belongs to the same family as fennel and parsley and gives yoursmoothiesaslightlysaltytasteItpairsbeautifullywithsweetfruitslikeapplesCarefulhowmanystalksyoufillyourblenderwithwhenmakingsmoothiesasall but themost powerful blendershave troublebreakingdown its stringinessgreat for juicing though Itrsquos rich invitaminsKandCand is agreat immunesystemboosterCelery also has the potential for reducing high blood pressurebecauseofcompoundscalledphthalideswhichallowbloodvesselstodilate
Chard2cups(72g)raw
13gprotein 12gfiber 37mgcalcium13mgiron 273mgpotassium 153mgsodium
4404IUvitaA 065mgriboflavin 071mgvitaB6216mgvitaC 136mgvitaE 6mgvitaK
BrimmingwithvitaminsACandK this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content It is next to spinach for denseness of nutrients sodonrsquot skimp Itrsquos a beautiful green leaf with many different varieties to tryrainbow Swiss red golden andwhiteAlongwithmustard greens kale andcollardschardisoneofthefourleafygreenvegetablescommonlyreferredtoasldquogreensrdquo
Cilantro(Coriander)1cupleaves(16g)raw
34gprotein 4gfiber 11mgcalcium28mgiron 83mgpotassium 7mgsodium
1080IUvitaA 026mgriboflavin 024mgvitaB643mgvitaC 40mgvitaE 05mgvitaK
ThisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestioncalminginflammationduetoarthritisandloweringbloodsugarandLDLcholesterolItrsquosalsobeenusedeffectively to fightSalmonella Iuse it sparinglyandmostly toadd a little kick in flavor It pairs well with citrus spiciness and fruits likemango
Collards2cupschopped(72g)raw
176gprotein 26gfiber 104mgcalcium14mgiron 122mgpotassium 14mgsodium
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
Sincemostofuseatavarieddietandthegreendrinkswersquoregoingtomakeuseawidevarietyofleafygreensfruitsandothersuperfoodsthereareabsolutelyno issues with hitting those numbers and more Not to mention most greenvegetablesdo contain all nine amino acids just not in the amounts thatmakethemldquocompleterdquo
Furthermoremanyprominent experts still insist that vegans combine foods ateverymealtomakeupfortheso-calledldquoincompleterdquoproteinsThisisanabsurdnotionWedonrsquothavetoeatanoptimumamountofanyothernutrientateverymeal in order for our bodies to use them properly so why do we have tocombinefoodstocompletetheaminoacidchainsWedonrsquotAslongasweeatavarietyoffruitsandvegetableswehavenothingtoworryaboutproteinwise
VitaminsEnzymesMineralsFiberandMorehellip
Greensarethemostnutritionallydensefoodsontheplanettheyrsquoreverylowincalories and pack one helluva nutrient punch Theyrsquore high in antioxidantscarotonoids flavinoids vitamins A C e folic acid and calcium among amyriadof other vitamins andmineralsTheyrsquore also packedwith dietary fiberthat wonrsquot irritate your bodyrsquos digestive system like other fibers Since mostpeopleonatypicalAmericandietaregrosslydeficientinfibergreendrinksareafastandeasywaytoputthatproblemawayforgood
Allofthesenutrientsprotectfromanalmoststaggeringamountofailmentslikethefollowingheartdiseasecancerskinconditions(eczemapsoriasishellip) highbloodpressurehighcholesterolbacterialgrowthviralgrowthtumorsasthma
headachesinsomniabladderinfectionsbowelissues(IBSceliacdiseasehellip)
AlkalizeLoseWeightFightFatigue
Greensareaveryalkalinefoodandcanhelpregulateyourbloodtoahealthieralkaline(asopposedtoacidic)stateDiseaseanddestructionoccurmorereadilyinabodythatismostlyacidic(alsoknownasacidosis)
Thisalkalinestatealongwith thevastnutrientcontentofgreensplaysavitalrole in your bodyrsquos 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 itrsquosnowonderyoursquore tiredall the timeAlkalizeyourbloodgetyourvitaminsandmineralsandenjoyyournewfoundenergy
A quick notemdashlemons and limes although one would think would be acidicactuallyhaveanalkalineeffectonthebodysodonrsquotworryaboutaddingafewsqueezestoyourgreendrinksitwillonlyamplifythealkalizingeffects
FormoreinformationregardingphandthebenefitsofanalkalinedietIsuggestyoureadThepHMiraclebyRobertoYoungPhD
MoreReasonshellip
For years I battledwith acid indigestion and something I canrsquot diagnose asanythingother thanaweakstomach InsteadofendingmydayswithaniceglassofteaandagoodbookIwasregularlyproppeduprightinbedwaitingfortheheartburnmedicationtokickinThoseofyouwhosufferfromthefirewithinknow thatmost remediesdonrsquotworkSleeping standingupNope IfelloverDrinkingaglassofmilkJustaddsinchestomywasteAloeverajuice A little but mostly just has a laxative effectGavisconYes ThesefoamypillsdothetrickbuthowdoIprevent it fromeverhappeninginthefirstplaceNothingIdideverpreventedmyacidrefluxuntil I introducedachangetomyoveralldietGreendrinksItbeganchangingthephofmybodyneutralizing the acids responsible for the reflux and after a fewmonths iteven allowed me to eat the occasional pastrami sandwich piled high with
mustardwithouttheslightestburningIrsquovebeenrelativelyheartburnfreeeversince
Yoursquoll eat awider variety of greens than you ever have beforewith greaterease than you ever thought possible I donrsquot know about you but I canrsquotrememberthelasttimeIhadaplateofturnipgreensandSwisschardButIdorememberthelasttimeIblendedsomeuphellipthismorning
Blenderbladesarebetterthanyourteethatbreakingdowncellwallsoffruitsand greens thereby releasing a greater amount of vitamins minerals andenzymesAnd juicing isevenbetter than that ifyou forkout thecash foratrituratingjuicerWersquoretalkingenzyme-city
V
TheGreens
VarietyistheveryspiceoflifeThatgivesitallitsflavormdashfromTheTask(1785)byWilliamCowper
arietyisalsothekeytooptimalhealthInordertoenjoythemostcompletenutritionitrsquosimportanttoconsumeawidevarietyofgreensItensuresour
bodiesreceiveampleamountsofonenutrientanddoesnrsquotoverdoitonanotherallthewhilekeepingourtastebudsfromshortingoutduetoboredomAgreatwayofachievingthisistoeatwiththeseasonsifitrsquosnotavailabledonrsquoteatituntilitisexperimentmixituptrynewthingshellipitrsquosgoodforyou
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
103gprotein 6gfiber 64mgcalcium58mgiron 148mgpotassium 11mgsodium949IUvitaA 034mgriboflavin 029mgvitaB66mgvitaC 17mgvitae 043mgvitaK
Thispepperymustard-flavoreddarkleafygreenispartofthecruciferousfamilyof vegetables (like broccoli cauliflower brussels sprouts) which makes it apotentanticancerfoodItrsquosveryaromaticsobecarefulwhatyoumixitwithasitcaneasilydominate the flavorofyourdrinkTocombat thateffectyoucan
usebabyarugulabecauseofitsmilderflavorItrsquossoeasytogrowyoucanplanta fewseeds inapotby thewindowandenjoy ityear-roundArugula isalsoanotedaphrodisiacsodonrsquotskimpandshareshareshareItrsquosagreatsourceofcalciumvitaminsACKandpotassiumaswell
Basil5leaves(25g)raw
08gprotein 0gfiber 4mgcalcium08mgiron 7mgpotassium 0mgsodium132IUvitaA 002mgriboflavin 004mgvitaB65mgvitaC 02mgvitaE 01mgvitaK
Oneofthemostcommonherbsusedincuisinesaroundtheworldbasilisoftenusedasanaturalanti-inflammatoryandaninhibitorofbacterialgrowthmdashgreatfor those with inflammatory bowel conditions and arthritis I love basil Itrsquosanotheroneofthosefragranteasy-to-growyear-roundpleasuresThereareoversixtyvarietiesofbasilsoexperimenteachonediffersslightlyinappearanceandtasteItrsquosafantasticsourceofvitaminKandalsoincludesgoodamountsofironcalciumandvitaminA
BeetGreens2cups(76g)raw
167gprotein 28gfiber 89mgcalcium195mgiron 579mgpotassium 172mgsodium4808IUvitaA 167mgriboflavin 081mgvitaB6228mgvitaC 114mgvitae 3mgvitaK
MostpeoplegorightfortherootandtossthetopsstopTheyrsquoredeliciousrichin vitamin K folate magnese and fiber Not only that but they taste verysimilartotherootsoyouwonrsquotbemissingmuchIfyoursquoregrowingyourown
beetsyoucanpullafewleavesoffeachplantwhilelettingtherootcontinuetogrow The folate content is great for lowering LDL cholesterol and the redpigmentisknowntoraiseantioxidantenzymesintheliverBlendthegreensandjuicetherootsmdashitrsquosaperfectduo
BokChoy2cupschopped(140g)raw
21gprotein 14gfiber 147mgcalcium112mgiron 353mgpotassium 91mgsodium6255IUvitaA 098mgriboflavin 272mgvitaB-663mgvitaC 13mgvitaE 06mgvitaK
Herersquos another one of those cancer-fighting cruciferous greens Theyrsquore verymild in flavor and although technically a cabbage itrsquos less dense and muchleafierthanothercabbagessofeelfreetopackthemintheblenderasitwonrsquotleaveyouwith thatchunkinessyousometimesget fromsolidcabbageFullofpowerfulantioxidantsandbeta-carotene
Broccoli2cupschopped(182g)raw(stemsleavesandflower)
513gprotein 47gfiber 86mgcalcium133mgiron 575mgpotassium 60mgsodium1134IUvitaA 213mgriboflavin 319mgvitaB61623mgvitaC 142mgvitaE 19mgvitaK
HereweareKingCruciferoushelliporcancerrsquoskryptoniteasIliketocallitThinkofamaladyanymaladyandIrsquomwilling tobet thehealthbenefitsofbroccolihave been known to combat it Things like diabetes Alzheimerrsquos stomachbreastlungandcoloncancerheartdiseasearthritisandmoreYoucaneveneatthe stems justmake sure to peel away the harder parts Itrsquos overflowingwith
vitaminsCKandAfolateandfiberYoucanalsotrybroccolirabewhichisabitter-tastingbrothertobroccoli
Cabbage2cupschopped(178g)raw(commongreenvariety)
228gprotein 45gfiber 71mgcalcium84mgiron 303mgpotassium 32mgsodium174IUvitaA 071mgriboflavin 221mgvitaB6651mgvitaC 27mgvitaE 14mgvitaK
Againwith the cruciferousCancer doesnrsquot stand a chanceA great source ofvitaminKandCcabbagecomesinmanydifferentshapesandsizesRedgreenSavoy(curly)Napa(orChinesecabbage)evenbrusselssproutsandbokchoyaretypesofcabbageIntheMiddleAgesthishumbleleafballwasknownastheldquodrug of the poorrdquo 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 13gfiber 32mgcalcium16mgiron 208mgpotassium 64mgsodium359IUvitaA 046mgriboflavin 059mgvitaB625mgvitaC 22mgvitaE 023mgvitaK
Celery belongs to the same family as fennel and parsley and gives yoursmoothiesaslightlysaltytasteItpairsbeautifullywithsweetfruitslikeapplesCarefulhowmanystalksyoufillyourblenderwithwhenmakingsmoothiesasall but themost powerful blendershave troublebreakingdown its stringinessgreat for juicing though Itrsquos rich invitaminsKandCand is agreat immunesystemboosterCelery also has the potential for reducing high blood pressurebecauseofcompoundscalledphthalideswhichallowbloodvesselstodilate
Chard2cups(72g)raw
13gprotein 12gfiber 37mgcalcium13mgiron 273mgpotassium 153mgsodium
4404IUvitaA 065mgriboflavin 071mgvitaB6216mgvitaC 136mgvitaE 6mgvitaK
BrimmingwithvitaminsACandK this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content It is next to spinach for denseness of nutrients sodonrsquot skimp Itrsquos a beautiful green leaf with many different varieties to tryrainbow Swiss red golden andwhiteAlongwithmustard greens kale andcollardschardisoneofthefourleafygreenvegetablescommonlyreferredtoasldquogreensrdquo
Cilantro(Coriander)1cupleaves(16g)raw
34gprotein 4gfiber 11mgcalcium28mgiron 83mgpotassium 7mgsodium
1080IUvitaA 026mgriboflavin 024mgvitaB643mgvitaC 40mgvitaE 05mgvitaK
ThisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestioncalminginflammationduetoarthritisandloweringbloodsugarandLDLcholesterolItrsquosalsobeenusedeffectively to fightSalmonella Iuse it sparinglyandmostly toadd a little kick in flavor It pairs well with citrus spiciness and fruits likemango
Collards2cupschopped(72g)raw
176gprotein 26gfiber 104mgcalcium14mgiron 122mgpotassium 14mgsodium
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
headachesinsomniabladderinfectionsbowelissues(IBSceliacdiseasehellip)
AlkalizeLoseWeightFightFatigue
Greensareaveryalkalinefoodandcanhelpregulateyourbloodtoahealthieralkaline(asopposedtoacidic)stateDiseaseanddestructionoccurmorereadilyinabodythatismostlyacidic(alsoknownasacidosis)
Thisalkalinestatealongwith thevastnutrientcontentofgreensplaysavitalrole in your bodyrsquos 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 itrsquosnowonderyoursquore tiredall the timeAlkalizeyourbloodgetyourvitaminsandmineralsandenjoyyournewfoundenergy
A quick notemdashlemons and limes although one would think would be acidicactuallyhaveanalkalineeffectonthebodysodonrsquotworryaboutaddingafewsqueezestoyourgreendrinksitwillonlyamplifythealkalizingeffects
FormoreinformationregardingphandthebenefitsofanalkalinedietIsuggestyoureadThepHMiraclebyRobertoYoungPhD
MoreReasonshellip
For years I battledwith acid indigestion and something I canrsquot diagnose asanythingother thanaweakstomach InsteadofendingmydayswithaniceglassofteaandagoodbookIwasregularlyproppeduprightinbedwaitingfortheheartburnmedicationtokickinThoseofyouwhosufferfromthefirewithinknow thatmost remediesdonrsquotworkSleeping standingupNope IfelloverDrinkingaglassofmilkJustaddsinchestomywasteAloeverajuice A little but mostly just has a laxative effectGavisconYes ThesefoamypillsdothetrickbuthowdoIprevent it fromeverhappeninginthefirstplaceNothingIdideverpreventedmyacidrefluxuntil I introducedachangetomyoveralldietGreendrinksItbeganchangingthephofmybodyneutralizing the acids responsible for the reflux and after a fewmonths iteven allowed me to eat the occasional pastrami sandwich piled high with
mustardwithouttheslightestburningIrsquovebeenrelativelyheartburnfreeeversince
Yoursquoll eat awider variety of greens than you ever have beforewith greaterease than you ever thought possible I donrsquot know about you but I canrsquotrememberthelasttimeIhadaplateofturnipgreensandSwisschardButIdorememberthelasttimeIblendedsomeuphellipthismorning
Blenderbladesarebetterthanyourteethatbreakingdowncellwallsoffruitsand greens thereby releasing a greater amount of vitamins minerals andenzymesAnd juicing isevenbetter than that ifyou forkout thecash foratrituratingjuicerWersquoretalkingenzyme-city
V
TheGreens
VarietyistheveryspiceoflifeThatgivesitallitsflavormdashfromTheTask(1785)byWilliamCowper
arietyisalsothekeytooptimalhealthInordertoenjoythemostcompletenutritionitrsquosimportanttoconsumeawidevarietyofgreensItensuresour
bodiesreceiveampleamountsofonenutrientanddoesnrsquotoverdoitonanotherallthewhilekeepingourtastebudsfromshortingoutduetoboredomAgreatwayofachievingthisistoeatwiththeseasonsifitrsquosnotavailabledonrsquoteatituntilitisexperimentmixituptrynewthingshellipitrsquosgoodforyou
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
103gprotein 6gfiber 64mgcalcium58mgiron 148mgpotassium 11mgsodium949IUvitaA 034mgriboflavin 029mgvitaB66mgvitaC 17mgvitae 043mgvitaK
Thispepperymustard-flavoreddarkleafygreenispartofthecruciferousfamilyof vegetables (like broccoli cauliflower brussels sprouts) which makes it apotentanticancerfoodItrsquosveryaromaticsobecarefulwhatyoumixitwithasitcaneasilydominate the flavorofyourdrinkTocombat thateffectyoucan
usebabyarugulabecauseofitsmilderflavorItrsquossoeasytogrowyoucanplanta fewseeds inapotby thewindowandenjoy ityear-roundArugula isalsoanotedaphrodisiacsodonrsquotskimpandshareshareshareItrsquosagreatsourceofcalciumvitaminsACKandpotassiumaswell
Basil5leaves(25g)raw
08gprotein 0gfiber 4mgcalcium08mgiron 7mgpotassium 0mgsodium132IUvitaA 002mgriboflavin 004mgvitaB65mgvitaC 02mgvitaE 01mgvitaK
Oneofthemostcommonherbsusedincuisinesaroundtheworldbasilisoftenusedasanaturalanti-inflammatoryandaninhibitorofbacterialgrowthmdashgreatfor those with inflammatory bowel conditions and arthritis I love basil Itrsquosanotheroneofthosefragranteasy-to-growyear-roundpleasuresThereareoversixtyvarietiesofbasilsoexperimenteachonediffersslightlyinappearanceandtasteItrsquosafantasticsourceofvitaminKandalsoincludesgoodamountsofironcalciumandvitaminA
BeetGreens2cups(76g)raw
167gprotein 28gfiber 89mgcalcium195mgiron 579mgpotassium 172mgsodium4808IUvitaA 167mgriboflavin 081mgvitaB6228mgvitaC 114mgvitae 3mgvitaK
MostpeoplegorightfortherootandtossthetopsstopTheyrsquoredeliciousrichin vitamin K folate magnese and fiber Not only that but they taste verysimilartotherootsoyouwonrsquotbemissingmuchIfyoursquoregrowingyourown
beetsyoucanpullafewleavesoffeachplantwhilelettingtherootcontinuetogrow The folate content is great for lowering LDL cholesterol and the redpigmentisknowntoraiseantioxidantenzymesintheliverBlendthegreensandjuicetherootsmdashitrsquosaperfectduo
BokChoy2cupschopped(140g)raw
21gprotein 14gfiber 147mgcalcium112mgiron 353mgpotassium 91mgsodium6255IUvitaA 098mgriboflavin 272mgvitaB-663mgvitaC 13mgvitaE 06mgvitaK
Herersquos another one of those cancer-fighting cruciferous greens Theyrsquore verymild in flavor and although technically a cabbage itrsquos less dense and muchleafierthanothercabbagessofeelfreetopackthemintheblenderasitwonrsquotleaveyouwith thatchunkinessyousometimesget fromsolidcabbageFullofpowerfulantioxidantsandbeta-carotene
Broccoli2cupschopped(182g)raw(stemsleavesandflower)
513gprotein 47gfiber 86mgcalcium133mgiron 575mgpotassium 60mgsodium1134IUvitaA 213mgriboflavin 319mgvitaB61623mgvitaC 142mgvitaE 19mgvitaK
HereweareKingCruciferoushelliporcancerrsquoskryptoniteasIliketocallitThinkofamaladyanymaladyandIrsquomwilling tobet thehealthbenefitsofbroccolihave been known to combat it Things like diabetes Alzheimerrsquos stomachbreastlungandcoloncancerheartdiseasearthritisandmoreYoucaneveneatthe stems justmake sure to peel away the harder parts Itrsquos overflowingwith
vitaminsCKandAfolateandfiberYoucanalsotrybroccolirabewhichisabitter-tastingbrothertobroccoli
Cabbage2cupschopped(178g)raw(commongreenvariety)
228gprotein 45gfiber 71mgcalcium84mgiron 303mgpotassium 32mgsodium174IUvitaA 071mgriboflavin 221mgvitaB6651mgvitaC 27mgvitaE 14mgvitaK
Againwith the cruciferousCancer doesnrsquot stand a chanceA great source ofvitaminKandCcabbagecomesinmanydifferentshapesandsizesRedgreenSavoy(curly)Napa(orChinesecabbage)evenbrusselssproutsandbokchoyaretypesofcabbageIntheMiddleAgesthishumbleleafballwasknownastheldquodrug of the poorrdquo 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 13gfiber 32mgcalcium16mgiron 208mgpotassium 64mgsodium359IUvitaA 046mgriboflavin 059mgvitaB625mgvitaC 22mgvitaE 023mgvitaK
Celery belongs to the same family as fennel and parsley and gives yoursmoothiesaslightlysaltytasteItpairsbeautifullywithsweetfruitslikeapplesCarefulhowmanystalksyoufillyourblenderwithwhenmakingsmoothiesasall but themost powerful blendershave troublebreakingdown its stringinessgreat for juicing though Itrsquos rich invitaminsKandCand is agreat immunesystemboosterCelery also has the potential for reducing high blood pressurebecauseofcompoundscalledphthalideswhichallowbloodvesselstodilate
Chard2cups(72g)raw
13gprotein 12gfiber 37mgcalcium13mgiron 273mgpotassium 153mgsodium
4404IUvitaA 065mgriboflavin 071mgvitaB6216mgvitaC 136mgvitaE 6mgvitaK
BrimmingwithvitaminsACandK this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content It is next to spinach for denseness of nutrients sodonrsquot skimp Itrsquos a beautiful green leaf with many different varieties to tryrainbow Swiss red golden andwhiteAlongwithmustard greens kale andcollardschardisoneofthefourleafygreenvegetablescommonlyreferredtoasldquogreensrdquo
Cilantro(Coriander)1cupleaves(16g)raw
34gprotein 4gfiber 11mgcalcium28mgiron 83mgpotassium 7mgsodium
1080IUvitaA 026mgriboflavin 024mgvitaB643mgvitaC 40mgvitaE 05mgvitaK
ThisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestioncalminginflammationduetoarthritisandloweringbloodsugarandLDLcholesterolItrsquosalsobeenusedeffectively to fightSalmonella Iuse it sparinglyandmostly toadd a little kick in flavor It pairs well with citrus spiciness and fruits likemango
Collards2cupschopped(72g)raw
176gprotein 26gfiber 104mgcalcium14mgiron 122mgpotassium 14mgsodium
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
mustardwithouttheslightestburningIrsquovebeenrelativelyheartburnfreeeversince
Yoursquoll eat awider variety of greens than you ever have beforewith greaterease than you ever thought possible I donrsquot know about you but I canrsquotrememberthelasttimeIhadaplateofturnipgreensandSwisschardButIdorememberthelasttimeIblendedsomeuphellipthismorning
Blenderbladesarebetterthanyourteethatbreakingdowncellwallsoffruitsand greens thereby releasing a greater amount of vitamins minerals andenzymesAnd juicing isevenbetter than that ifyou forkout thecash foratrituratingjuicerWersquoretalkingenzyme-city
V
TheGreens
VarietyistheveryspiceoflifeThatgivesitallitsflavormdashfromTheTask(1785)byWilliamCowper
arietyisalsothekeytooptimalhealthInordertoenjoythemostcompletenutritionitrsquosimportanttoconsumeawidevarietyofgreensItensuresour
bodiesreceiveampleamountsofonenutrientanddoesnrsquotoverdoitonanotherallthewhilekeepingourtastebudsfromshortingoutduetoboredomAgreatwayofachievingthisistoeatwiththeseasonsifitrsquosnotavailabledonrsquoteatituntilitisexperimentmixituptrynewthingshellipitrsquosgoodforyou
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
103gprotein 6gfiber 64mgcalcium58mgiron 148mgpotassium 11mgsodium949IUvitaA 034mgriboflavin 029mgvitaB66mgvitaC 17mgvitae 043mgvitaK
Thispepperymustard-flavoreddarkleafygreenispartofthecruciferousfamilyof vegetables (like broccoli cauliflower brussels sprouts) which makes it apotentanticancerfoodItrsquosveryaromaticsobecarefulwhatyoumixitwithasitcaneasilydominate the flavorofyourdrinkTocombat thateffectyoucan
usebabyarugulabecauseofitsmilderflavorItrsquossoeasytogrowyoucanplanta fewseeds inapotby thewindowandenjoy ityear-roundArugula isalsoanotedaphrodisiacsodonrsquotskimpandshareshareshareItrsquosagreatsourceofcalciumvitaminsACKandpotassiumaswell
Basil5leaves(25g)raw
08gprotein 0gfiber 4mgcalcium08mgiron 7mgpotassium 0mgsodium132IUvitaA 002mgriboflavin 004mgvitaB65mgvitaC 02mgvitaE 01mgvitaK
Oneofthemostcommonherbsusedincuisinesaroundtheworldbasilisoftenusedasanaturalanti-inflammatoryandaninhibitorofbacterialgrowthmdashgreatfor those with inflammatory bowel conditions and arthritis I love basil Itrsquosanotheroneofthosefragranteasy-to-growyear-roundpleasuresThereareoversixtyvarietiesofbasilsoexperimenteachonediffersslightlyinappearanceandtasteItrsquosafantasticsourceofvitaminKandalsoincludesgoodamountsofironcalciumandvitaminA
BeetGreens2cups(76g)raw
167gprotein 28gfiber 89mgcalcium195mgiron 579mgpotassium 172mgsodium4808IUvitaA 167mgriboflavin 081mgvitaB6228mgvitaC 114mgvitae 3mgvitaK
MostpeoplegorightfortherootandtossthetopsstopTheyrsquoredeliciousrichin vitamin K folate magnese and fiber Not only that but they taste verysimilartotherootsoyouwonrsquotbemissingmuchIfyoursquoregrowingyourown
beetsyoucanpullafewleavesoffeachplantwhilelettingtherootcontinuetogrow The folate content is great for lowering LDL cholesterol and the redpigmentisknowntoraiseantioxidantenzymesintheliverBlendthegreensandjuicetherootsmdashitrsquosaperfectduo
BokChoy2cupschopped(140g)raw
21gprotein 14gfiber 147mgcalcium112mgiron 353mgpotassium 91mgsodium6255IUvitaA 098mgriboflavin 272mgvitaB-663mgvitaC 13mgvitaE 06mgvitaK
Herersquos another one of those cancer-fighting cruciferous greens Theyrsquore verymild in flavor and although technically a cabbage itrsquos less dense and muchleafierthanothercabbagessofeelfreetopackthemintheblenderasitwonrsquotleaveyouwith thatchunkinessyousometimesget fromsolidcabbageFullofpowerfulantioxidantsandbeta-carotene
Broccoli2cupschopped(182g)raw(stemsleavesandflower)
513gprotein 47gfiber 86mgcalcium133mgiron 575mgpotassium 60mgsodium1134IUvitaA 213mgriboflavin 319mgvitaB61623mgvitaC 142mgvitaE 19mgvitaK
HereweareKingCruciferoushelliporcancerrsquoskryptoniteasIliketocallitThinkofamaladyanymaladyandIrsquomwilling tobet thehealthbenefitsofbroccolihave been known to combat it Things like diabetes Alzheimerrsquos stomachbreastlungandcoloncancerheartdiseasearthritisandmoreYoucaneveneatthe stems justmake sure to peel away the harder parts Itrsquos overflowingwith
vitaminsCKandAfolateandfiberYoucanalsotrybroccolirabewhichisabitter-tastingbrothertobroccoli
Cabbage2cupschopped(178g)raw(commongreenvariety)
228gprotein 45gfiber 71mgcalcium84mgiron 303mgpotassium 32mgsodium174IUvitaA 071mgriboflavin 221mgvitaB6651mgvitaC 27mgvitaE 14mgvitaK
Againwith the cruciferousCancer doesnrsquot stand a chanceA great source ofvitaminKandCcabbagecomesinmanydifferentshapesandsizesRedgreenSavoy(curly)Napa(orChinesecabbage)evenbrusselssproutsandbokchoyaretypesofcabbageIntheMiddleAgesthishumbleleafballwasknownastheldquodrug of the poorrdquo 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 13gfiber 32mgcalcium16mgiron 208mgpotassium 64mgsodium359IUvitaA 046mgriboflavin 059mgvitaB625mgvitaC 22mgvitaE 023mgvitaK
Celery belongs to the same family as fennel and parsley and gives yoursmoothiesaslightlysaltytasteItpairsbeautifullywithsweetfruitslikeapplesCarefulhowmanystalksyoufillyourblenderwithwhenmakingsmoothiesasall but themost powerful blendershave troublebreakingdown its stringinessgreat for juicing though Itrsquos rich invitaminsKandCand is agreat immunesystemboosterCelery also has the potential for reducing high blood pressurebecauseofcompoundscalledphthalideswhichallowbloodvesselstodilate
Chard2cups(72g)raw
13gprotein 12gfiber 37mgcalcium13mgiron 273mgpotassium 153mgsodium
4404IUvitaA 065mgriboflavin 071mgvitaB6216mgvitaC 136mgvitaE 6mgvitaK
BrimmingwithvitaminsACandK this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content It is next to spinach for denseness of nutrients sodonrsquot skimp Itrsquos a beautiful green leaf with many different varieties to tryrainbow Swiss red golden andwhiteAlongwithmustard greens kale andcollardschardisoneofthefourleafygreenvegetablescommonlyreferredtoasldquogreensrdquo
Cilantro(Coriander)1cupleaves(16g)raw
34gprotein 4gfiber 11mgcalcium28mgiron 83mgpotassium 7mgsodium
1080IUvitaA 026mgriboflavin 024mgvitaB643mgvitaC 40mgvitaE 05mgvitaK
ThisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestioncalminginflammationduetoarthritisandloweringbloodsugarandLDLcholesterolItrsquosalsobeenusedeffectively to fightSalmonella Iuse it sparinglyandmostly toadd a little kick in flavor It pairs well with citrus spiciness and fruits likemango
Collards2cupschopped(72g)raw
176gprotein 26gfiber 104mgcalcium14mgiron 122mgpotassium 14mgsodium
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
V
TheGreens
VarietyistheveryspiceoflifeThatgivesitallitsflavormdashfromTheTask(1785)byWilliamCowper
arietyisalsothekeytooptimalhealthInordertoenjoythemostcompletenutritionitrsquosimportanttoconsumeawidevarietyofgreensItensuresour
bodiesreceiveampleamountsofonenutrientanddoesnrsquotoverdoitonanotherallthewhilekeepingourtastebudsfromshortingoutduetoboredomAgreatwayofachievingthisistoeatwiththeseasonsifitrsquosnotavailabledonrsquoteatituntilitisexperimentmixituptrynewthingshellipitrsquosgoodforyou
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
103gprotein 6gfiber 64mgcalcium58mgiron 148mgpotassium 11mgsodium949IUvitaA 034mgriboflavin 029mgvitaB66mgvitaC 17mgvitae 043mgvitaK
Thispepperymustard-flavoreddarkleafygreenispartofthecruciferousfamilyof vegetables (like broccoli cauliflower brussels sprouts) which makes it apotentanticancerfoodItrsquosveryaromaticsobecarefulwhatyoumixitwithasitcaneasilydominate the flavorofyourdrinkTocombat thateffectyoucan
usebabyarugulabecauseofitsmilderflavorItrsquossoeasytogrowyoucanplanta fewseeds inapotby thewindowandenjoy ityear-roundArugula isalsoanotedaphrodisiacsodonrsquotskimpandshareshareshareItrsquosagreatsourceofcalciumvitaminsACKandpotassiumaswell
Basil5leaves(25g)raw
08gprotein 0gfiber 4mgcalcium08mgiron 7mgpotassium 0mgsodium132IUvitaA 002mgriboflavin 004mgvitaB65mgvitaC 02mgvitaE 01mgvitaK
Oneofthemostcommonherbsusedincuisinesaroundtheworldbasilisoftenusedasanaturalanti-inflammatoryandaninhibitorofbacterialgrowthmdashgreatfor those with inflammatory bowel conditions and arthritis I love basil Itrsquosanotheroneofthosefragranteasy-to-growyear-roundpleasuresThereareoversixtyvarietiesofbasilsoexperimenteachonediffersslightlyinappearanceandtasteItrsquosafantasticsourceofvitaminKandalsoincludesgoodamountsofironcalciumandvitaminA
BeetGreens2cups(76g)raw
167gprotein 28gfiber 89mgcalcium195mgiron 579mgpotassium 172mgsodium4808IUvitaA 167mgriboflavin 081mgvitaB6228mgvitaC 114mgvitae 3mgvitaK
MostpeoplegorightfortherootandtossthetopsstopTheyrsquoredeliciousrichin vitamin K folate magnese and fiber Not only that but they taste verysimilartotherootsoyouwonrsquotbemissingmuchIfyoursquoregrowingyourown
beetsyoucanpullafewleavesoffeachplantwhilelettingtherootcontinuetogrow The folate content is great for lowering LDL cholesterol and the redpigmentisknowntoraiseantioxidantenzymesintheliverBlendthegreensandjuicetherootsmdashitrsquosaperfectduo
BokChoy2cupschopped(140g)raw
21gprotein 14gfiber 147mgcalcium112mgiron 353mgpotassium 91mgsodium6255IUvitaA 098mgriboflavin 272mgvitaB-663mgvitaC 13mgvitaE 06mgvitaK
Herersquos another one of those cancer-fighting cruciferous greens Theyrsquore verymild in flavor and although technically a cabbage itrsquos less dense and muchleafierthanothercabbagessofeelfreetopackthemintheblenderasitwonrsquotleaveyouwith thatchunkinessyousometimesget fromsolidcabbageFullofpowerfulantioxidantsandbeta-carotene
Broccoli2cupschopped(182g)raw(stemsleavesandflower)
513gprotein 47gfiber 86mgcalcium133mgiron 575mgpotassium 60mgsodium1134IUvitaA 213mgriboflavin 319mgvitaB61623mgvitaC 142mgvitaE 19mgvitaK
HereweareKingCruciferoushelliporcancerrsquoskryptoniteasIliketocallitThinkofamaladyanymaladyandIrsquomwilling tobet thehealthbenefitsofbroccolihave been known to combat it Things like diabetes Alzheimerrsquos stomachbreastlungandcoloncancerheartdiseasearthritisandmoreYoucaneveneatthe stems justmake sure to peel away the harder parts Itrsquos overflowingwith
vitaminsCKandAfolateandfiberYoucanalsotrybroccolirabewhichisabitter-tastingbrothertobroccoli
Cabbage2cupschopped(178g)raw(commongreenvariety)
228gprotein 45gfiber 71mgcalcium84mgiron 303mgpotassium 32mgsodium174IUvitaA 071mgriboflavin 221mgvitaB6651mgvitaC 27mgvitaE 14mgvitaK
Againwith the cruciferousCancer doesnrsquot stand a chanceA great source ofvitaminKandCcabbagecomesinmanydifferentshapesandsizesRedgreenSavoy(curly)Napa(orChinesecabbage)evenbrusselssproutsandbokchoyaretypesofcabbageIntheMiddleAgesthishumbleleafballwasknownastheldquodrug of the poorrdquo 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 13gfiber 32mgcalcium16mgiron 208mgpotassium 64mgsodium359IUvitaA 046mgriboflavin 059mgvitaB625mgvitaC 22mgvitaE 023mgvitaK
Celery belongs to the same family as fennel and parsley and gives yoursmoothiesaslightlysaltytasteItpairsbeautifullywithsweetfruitslikeapplesCarefulhowmanystalksyoufillyourblenderwithwhenmakingsmoothiesasall but themost powerful blendershave troublebreakingdown its stringinessgreat for juicing though Itrsquos rich invitaminsKandCand is agreat immunesystemboosterCelery also has the potential for reducing high blood pressurebecauseofcompoundscalledphthalideswhichallowbloodvesselstodilate
Chard2cups(72g)raw
13gprotein 12gfiber 37mgcalcium13mgiron 273mgpotassium 153mgsodium
4404IUvitaA 065mgriboflavin 071mgvitaB6216mgvitaC 136mgvitaE 6mgvitaK
BrimmingwithvitaminsACandK this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content It is next to spinach for denseness of nutrients sodonrsquot skimp Itrsquos a beautiful green leaf with many different varieties to tryrainbow Swiss red golden andwhiteAlongwithmustard greens kale andcollardschardisoneofthefourleafygreenvegetablescommonlyreferredtoasldquogreensrdquo
Cilantro(Coriander)1cupleaves(16g)raw
34gprotein 4gfiber 11mgcalcium28mgiron 83mgpotassium 7mgsodium
1080IUvitaA 026mgriboflavin 024mgvitaB643mgvitaC 40mgvitaE 05mgvitaK
ThisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestioncalminginflammationduetoarthritisandloweringbloodsugarandLDLcholesterolItrsquosalsobeenusedeffectively to fightSalmonella Iuse it sparinglyandmostly toadd a little kick in flavor It pairs well with citrus spiciness and fruits likemango
Collards2cupschopped(72g)raw
176gprotein 26gfiber 104mgcalcium14mgiron 122mgpotassium 14mgsodium
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
usebabyarugulabecauseofitsmilderflavorItrsquossoeasytogrowyoucanplanta fewseeds inapotby thewindowandenjoy ityear-roundArugula isalsoanotedaphrodisiacsodonrsquotskimpandshareshareshareItrsquosagreatsourceofcalciumvitaminsACKandpotassiumaswell
Basil5leaves(25g)raw
08gprotein 0gfiber 4mgcalcium08mgiron 7mgpotassium 0mgsodium132IUvitaA 002mgriboflavin 004mgvitaB65mgvitaC 02mgvitaE 01mgvitaK
Oneofthemostcommonherbsusedincuisinesaroundtheworldbasilisoftenusedasanaturalanti-inflammatoryandaninhibitorofbacterialgrowthmdashgreatfor those with inflammatory bowel conditions and arthritis I love basil Itrsquosanotheroneofthosefragranteasy-to-growyear-roundpleasuresThereareoversixtyvarietiesofbasilsoexperimenteachonediffersslightlyinappearanceandtasteItrsquosafantasticsourceofvitaminKandalsoincludesgoodamountsofironcalciumandvitaminA
BeetGreens2cups(76g)raw
167gprotein 28gfiber 89mgcalcium195mgiron 579mgpotassium 172mgsodium4808IUvitaA 167mgriboflavin 081mgvitaB6228mgvitaC 114mgvitae 3mgvitaK
MostpeoplegorightfortherootandtossthetopsstopTheyrsquoredeliciousrichin vitamin K folate magnese and fiber Not only that but they taste verysimilartotherootsoyouwonrsquotbemissingmuchIfyoursquoregrowingyourown
beetsyoucanpullafewleavesoffeachplantwhilelettingtherootcontinuetogrow The folate content is great for lowering LDL cholesterol and the redpigmentisknowntoraiseantioxidantenzymesintheliverBlendthegreensandjuicetherootsmdashitrsquosaperfectduo
BokChoy2cupschopped(140g)raw
21gprotein 14gfiber 147mgcalcium112mgiron 353mgpotassium 91mgsodium6255IUvitaA 098mgriboflavin 272mgvitaB-663mgvitaC 13mgvitaE 06mgvitaK
Herersquos another one of those cancer-fighting cruciferous greens Theyrsquore verymild in flavor and although technically a cabbage itrsquos less dense and muchleafierthanothercabbagessofeelfreetopackthemintheblenderasitwonrsquotleaveyouwith thatchunkinessyousometimesget fromsolidcabbageFullofpowerfulantioxidantsandbeta-carotene
Broccoli2cupschopped(182g)raw(stemsleavesandflower)
513gprotein 47gfiber 86mgcalcium133mgiron 575mgpotassium 60mgsodium1134IUvitaA 213mgriboflavin 319mgvitaB61623mgvitaC 142mgvitaE 19mgvitaK
HereweareKingCruciferoushelliporcancerrsquoskryptoniteasIliketocallitThinkofamaladyanymaladyandIrsquomwilling tobet thehealthbenefitsofbroccolihave been known to combat it Things like diabetes Alzheimerrsquos stomachbreastlungandcoloncancerheartdiseasearthritisandmoreYoucaneveneatthe stems justmake sure to peel away the harder parts Itrsquos overflowingwith
vitaminsCKandAfolateandfiberYoucanalsotrybroccolirabewhichisabitter-tastingbrothertobroccoli
Cabbage2cupschopped(178g)raw(commongreenvariety)
228gprotein 45gfiber 71mgcalcium84mgiron 303mgpotassium 32mgsodium174IUvitaA 071mgriboflavin 221mgvitaB6651mgvitaC 27mgvitaE 14mgvitaK
Againwith the cruciferousCancer doesnrsquot stand a chanceA great source ofvitaminKandCcabbagecomesinmanydifferentshapesandsizesRedgreenSavoy(curly)Napa(orChinesecabbage)evenbrusselssproutsandbokchoyaretypesofcabbageIntheMiddleAgesthishumbleleafballwasknownastheldquodrug of the poorrdquo 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 13gfiber 32mgcalcium16mgiron 208mgpotassium 64mgsodium359IUvitaA 046mgriboflavin 059mgvitaB625mgvitaC 22mgvitaE 023mgvitaK
Celery belongs to the same family as fennel and parsley and gives yoursmoothiesaslightlysaltytasteItpairsbeautifullywithsweetfruitslikeapplesCarefulhowmanystalksyoufillyourblenderwithwhenmakingsmoothiesasall but themost powerful blendershave troublebreakingdown its stringinessgreat for juicing though Itrsquos rich invitaminsKandCand is agreat immunesystemboosterCelery also has the potential for reducing high blood pressurebecauseofcompoundscalledphthalideswhichallowbloodvesselstodilate
Chard2cups(72g)raw
13gprotein 12gfiber 37mgcalcium13mgiron 273mgpotassium 153mgsodium
4404IUvitaA 065mgriboflavin 071mgvitaB6216mgvitaC 136mgvitaE 6mgvitaK
BrimmingwithvitaminsACandK this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content It is next to spinach for denseness of nutrients sodonrsquot skimp Itrsquos a beautiful green leaf with many different varieties to tryrainbow Swiss red golden andwhiteAlongwithmustard greens kale andcollardschardisoneofthefourleafygreenvegetablescommonlyreferredtoasldquogreensrdquo
Cilantro(Coriander)1cupleaves(16g)raw
34gprotein 4gfiber 11mgcalcium28mgiron 83mgpotassium 7mgsodium
1080IUvitaA 026mgriboflavin 024mgvitaB643mgvitaC 40mgvitaE 05mgvitaK
ThisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestioncalminginflammationduetoarthritisandloweringbloodsugarandLDLcholesterolItrsquosalsobeenusedeffectively to fightSalmonella Iuse it sparinglyandmostly toadd a little kick in flavor It pairs well with citrus spiciness and fruits likemango
Collards2cupschopped(72g)raw
176gprotein 26gfiber 104mgcalcium14mgiron 122mgpotassium 14mgsodium
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
beetsyoucanpullafewleavesoffeachplantwhilelettingtherootcontinuetogrow The folate content is great for lowering LDL cholesterol and the redpigmentisknowntoraiseantioxidantenzymesintheliverBlendthegreensandjuicetherootsmdashitrsquosaperfectduo
BokChoy2cupschopped(140g)raw
21gprotein 14gfiber 147mgcalcium112mgiron 353mgpotassium 91mgsodium6255IUvitaA 098mgriboflavin 272mgvitaB-663mgvitaC 13mgvitaE 06mgvitaK
Herersquos another one of those cancer-fighting cruciferous greens Theyrsquore verymild in flavor and although technically a cabbage itrsquos less dense and muchleafierthanothercabbagessofeelfreetopackthemintheblenderasitwonrsquotleaveyouwith thatchunkinessyousometimesget fromsolidcabbageFullofpowerfulantioxidantsandbeta-carotene
Broccoli2cupschopped(182g)raw(stemsleavesandflower)
513gprotein 47gfiber 86mgcalcium133mgiron 575mgpotassium 60mgsodium1134IUvitaA 213mgriboflavin 319mgvitaB61623mgvitaC 142mgvitaE 19mgvitaK
HereweareKingCruciferoushelliporcancerrsquoskryptoniteasIliketocallitThinkofamaladyanymaladyandIrsquomwilling tobet thehealthbenefitsofbroccolihave been known to combat it Things like diabetes Alzheimerrsquos stomachbreastlungandcoloncancerheartdiseasearthritisandmoreYoucaneveneatthe stems justmake sure to peel away the harder parts Itrsquos overflowingwith
vitaminsCKandAfolateandfiberYoucanalsotrybroccolirabewhichisabitter-tastingbrothertobroccoli
Cabbage2cupschopped(178g)raw(commongreenvariety)
228gprotein 45gfiber 71mgcalcium84mgiron 303mgpotassium 32mgsodium174IUvitaA 071mgriboflavin 221mgvitaB6651mgvitaC 27mgvitaE 14mgvitaK
Againwith the cruciferousCancer doesnrsquot stand a chanceA great source ofvitaminKandCcabbagecomesinmanydifferentshapesandsizesRedgreenSavoy(curly)Napa(orChinesecabbage)evenbrusselssproutsandbokchoyaretypesofcabbageIntheMiddleAgesthishumbleleafballwasknownastheldquodrug of the poorrdquo 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 13gfiber 32mgcalcium16mgiron 208mgpotassium 64mgsodium359IUvitaA 046mgriboflavin 059mgvitaB625mgvitaC 22mgvitaE 023mgvitaK
Celery belongs to the same family as fennel and parsley and gives yoursmoothiesaslightlysaltytasteItpairsbeautifullywithsweetfruitslikeapplesCarefulhowmanystalksyoufillyourblenderwithwhenmakingsmoothiesasall but themost powerful blendershave troublebreakingdown its stringinessgreat for juicing though Itrsquos rich invitaminsKandCand is agreat immunesystemboosterCelery also has the potential for reducing high blood pressurebecauseofcompoundscalledphthalideswhichallowbloodvesselstodilate
Chard2cups(72g)raw
13gprotein 12gfiber 37mgcalcium13mgiron 273mgpotassium 153mgsodium
4404IUvitaA 065mgriboflavin 071mgvitaB6216mgvitaC 136mgvitaE 6mgvitaK
BrimmingwithvitaminsACandK this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content It is next to spinach for denseness of nutrients sodonrsquot skimp Itrsquos a beautiful green leaf with many different varieties to tryrainbow Swiss red golden andwhiteAlongwithmustard greens kale andcollardschardisoneofthefourleafygreenvegetablescommonlyreferredtoasldquogreensrdquo
Cilantro(Coriander)1cupleaves(16g)raw
34gprotein 4gfiber 11mgcalcium28mgiron 83mgpotassium 7mgsodium
1080IUvitaA 026mgriboflavin 024mgvitaB643mgvitaC 40mgvitaE 05mgvitaK
ThisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestioncalminginflammationduetoarthritisandloweringbloodsugarandLDLcholesterolItrsquosalsobeenusedeffectively to fightSalmonella Iuse it sparinglyandmostly toadd a little kick in flavor It pairs well with citrus spiciness and fruits likemango
Collards2cupschopped(72g)raw
176gprotein 26gfiber 104mgcalcium14mgiron 122mgpotassium 14mgsodium
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
vitaminsCKandAfolateandfiberYoucanalsotrybroccolirabewhichisabitter-tastingbrothertobroccoli
Cabbage2cupschopped(178g)raw(commongreenvariety)
228gprotein 45gfiber 71mgcalcium84mgiron 303mgpotassium 32mgsodium174IUvitaA 071mgriboflavin 221mgvitaB6651mgvitaC 27mgvitaE 14mgvitaK
Againwith the cruciferousCancer doesnrsquot stand a chanceA great source ofvitaminKandCcabbagecomesinmanydifferentshapesandsizesRedgreenSavoy(curly)Napa(orChinesecabbage)evenbrusselssproutsandbokchoyaretypesofcabbageIntheMiddleAgesthishumbleleafballwasknownastheldquodrug of the poorrdquo 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 13gfiber 32mgcalcium16mgiron 208mgpotassium 64mgsodium359IUvitaA 046mgriboflavin 059mgvitaB625mgvitaC 22mgvitaE 023mgvitaK
Celery belongs to the same family as fennel and parsley and gives yoursmoothiesaslightlysaltytasteItpairsbeautifullywithsweetfruitslikeapplesCarefulhowmanystalksyoufillyourblenderwithwhenmakingsmoothiesasall but themost powerful blendershave troublebreakingdown its stringinessgreat for juicing though Itrsquos rich invitaminsKandCand is agreat immunesystemboosterCelery also has the potential for reducing high blood pressurebecauseofcompoundscalledphthalideswhichallowbloodvesselstodilate
Chard2cups(72g)raw
13gprotein 12gfiber 37mgcalcium13mgiron 273mgpotassium 153mgsodium
4404IUvitaA 065mgriboflavin 071mgvitaB6216mgvitaC 136mgvitaE 6mgvitaK
BrimmingwithvitaminsACandK this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content It is next to spinach for denseness of nutrients sodonrsquot skimp Itrsquos a beautiful green leaf with many different varieties to tryrainbow Swiss red golden andwhiteAlongwithmustard greens kale andcollardschardisoneofthefourleafygreenvegetablescommonlyreferredtoasldquogreensrdquo
Cilantro(Coriander)1cupleaves(16g)raw
34gprotein 4gfiber 11mgcalcium28mgiron 83mgpotassium 7mgsodium
1080IUvitaA 026mgriboflavin 024mgvitaB643mgvitaC 40mgvitaE 05mgvitaK
ThisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestioncalminginflammationduetoarthritisandloweringbloodsugarandLDLcholesterolItrsquosalsobeenusedeffectively to fightSalmonella Iuse it sparinglyandmostly toadd a little kick in flavor It pairs well with citrus spiciness and fruits likemango
Collards2cupschopped(72g)raw
176gprotein 26gfiber 104mgcalcium14mgiron 122mgpotassium 14mgsodium
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
Celery belongs to the same family as fennel and parsley and gives yoursmoothiesaslightlysaltytasteItpairsbeautifullywithsweetfruitslikeapplesCarefulhowmanystalksyoufillyourblenderwithwhenmakingsmoothiesasall but themost powerful blendershave troublebreakingdown its stringinessgreat for juicing though Itrsquos rich invitaminsKandCand is agreat immunesystemboosterCelery also has the potential for reducing high blood pressurebecauseofcompoundscalledphthalideswhichallowbloodvesselstodilate
Chard2cups(72g)raw
13gprotein 12gfiber 37mgcalcium13mgiron 273mgpotassium 153mgsodium
4404IUvitaA 065mgriboflavin 071mgvitaB6216mgvitaC 136mgvitaE 6mgvitaK
BrimmingwithvitaminsACandK this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content It is next to spinach for denseness of nutrients sodonrsquot skimp Itrsquos a beautiful green leaf with many different varieties to tryrainbow Swiss red golden andwhiteAlongwithmustard greens kale andcollardschardisoneofthefourleafygreenvegetablescommonlyreferredtoasldquogreensrdquo
Cilantro(Coriander)1cupleaves(16g)raw
34gprotein 4gfiber 11mgcalcium28mgiron 83mgpotassium 7mgsodium
1080IUvitaA 026mgriboflavin 024mgvitaB643mgvitaC 40mgvitaE 05mgvitaK
ThisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestioncalminginflammationduetoarthritisandloweringbloodsugarandLDLcholesterolItrsquosalsobeenusedeffectively to fightSalmonella Iuse it sparinglyandmostly toadd a little kick in flavor It pairs well with citrus spiciness and fruits likemango
Collards2cupschopped(72g)raw
176gprotein 26gfiber 104mgcalcium14mgiron 122mgpotassium 14mgsodium
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
13gprotein 12gfiber 37mgcalcium13mgiron 273mgpotassium 153mgsodium
4404IUvitaA 065mgriboflavin 071mgvitaB6216mgvitaC 136mgvitaE 6mgvitaK
BrimmingwithvitaminsACandK this leafygreenhasbeenknowntoalsoregulate blood sugar levels and provide anti-inflammatory benefits due to itshigh phytonutrient content It is next to spinach for denseness of nutrients sodonrsquot skimp Itrsquos a beautiful green leaf with many different varieties to tryrainbow Swiss red golden andwhiteAlongwithmustard greens kale andcollardschardisoneofthefourleafygreenvegetablescommonlyreferredtoasldquogreensrdquo
Cilantro(Coriander)1cupleaves(16g)raw
34gprotein 4gfiber 11mgcalcium28mgiron 83mgpotassium 7mgsodium
1080IUvitaA 026mgriboflavin 024mgvitaB643mgvitaC 40mgvitaE 05mgvitaK
ThisfragrantherbhassomewhatofanacquiredtastebuthasbeenusedtotreatamultitudeofproblemslikerelivingintestinalgasandaidingdigestioncalminginflammationduetoarthritisandloweringbloodsugarandLDLcholesterolItrsquosalsobeenusedeffectively to fightSalmonella Iuse it sparinglyandmostly toadd a little kick in flavor It pairs well with citrus spiciness and fruits likemango
Collards2cupschopped(72g)raw
176gprotein 26gfiber 104mgcalcium14mgiron 122mgpotassium 14mgsodium
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
4801IUvitaA 094mgriboflavin 119mgvitaB6254mgvitaC 163mgvitaE 37mgvitaK
YouthoughtweweredonewiththecruciferousfamilydidnrsquotyouCollardsareone of the best cholesterol-lowering foods known to man and is practicallyoverflowingwithvitaminsACandKmanganesefolatecalciumanddietaryfiberItrsquosgotabitofspicinesstoitbutotherwiseprettymildintermsofflavorItgoeswellwithbasilandstrawberriesNexttimeyoursquoremixingupabigpotofovercooked collards and bacon grease save a few fresh leaves and try it inStrawberryPatch
DandelionGreens2cupschopped(110g)raw
297gprotein 39gfiber 206mgcalcium341mgiron 437mgpotassium 84mgsodium
11177IUvitaA 29mgriboflavin 28mgvitaB6385mgvitaC 378mgvitaE 86mgvitaK
Theymaytakeoveryourgardenandcauseyoutogoonapickingrampagebutdonrsquotthrowthemout theyrsquorerichinvitaminsAandKandareknowntohavepurifying effects on the blood and liver Unfortunately you canrsquot pack thesegreensintheblenderlikeyouwouldwithsomethinglikespinachhellipunlessyouhaveatastefortheextremelybitterItrsquosbettercombinedwithothergreensandafewsweetfruitsorifyoucanfindthemorpickthemyoungtheyrsquoremuchlessbitterNoteifyoursquorepickingthesefromyouryardmakesuretheyrsquorepesticidefree
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
Kale2cupschopped(134g)raw
442gprotein 27gfiber 181mgcalcium228mgiron 599mgpotassium 58mgsodium
20604IUvitaA 174mgriboflavin 363mgvitaB61608mgvitaC ~vitaE 11mgvitaK
Thiscoldhardygreenleafypowerhouseofnutrientsisyouguesseditanother
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
memberofthecruciferousfamilyIfbroccoliisthekingkaleisthekingrsquoshandFullofvitaminsAC andKkale is also apowerfulweaponagainstbladderbreastcolonovaryandprostatecancerItcanbeatoughoneforsomeblendersduetoitswaxytexturesobesuretoblenduntilthechunksgoawayItrsquosamild-flavored green slightly bitter and can be found in many varieties try blacklacinato(dino)curly(Scotch)Napusblueleafredleafandwhiteleaf
Lettuce(MixedGreens)2cupsshredded(72g)raw(greenleaf)
98gprotein 9gfiber 26mgcalcium62mgiron 140mgpotassium 20mgsodium
5332IUvitaA 058mgriboflavin 065mgvitaB666mgvitaC 16mgvitaE 1mgvitaK
The nutrient table above is specifically for green leaf lettuce howeverthroughout this book I simply refer to lettuce as any combination of mixedgreen you usually find prepackaged in bags at your local market Sometimescalledmesclun(babygreens)itcanconsistofgreenleaflettuceredleaflettuceendive friseacutee radicchio oak leaf iceberg mache mizuna and romaineGenerallyspeakingthedarkerandmorecolorfulthelettucethemorenutritiousFillyourdrinkswithasmuchvarietyaspossible
Mint1cupchopped(26g)raw
96gprotein 2gfiber 62mgcalcium13mgiron 146mgpotassium 8mgsodium
1087IUvitaA 068mgriboflavin 033mgvitaB681mgvitaC ~vitaE ~vitaK
Easy to grow throughout the yearmint is good formore than just a soothing
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
winter teaor invigoratingsummerbeverageManystudieshaveshownmint tobeafantasticremedyforupsetstomachsfromailmentsuchasIBSindigestionandothercolonicissuesItgivesanydrinkaburstofrefreshingflavorandthearomacanevencurenauseaandheadaches
MustardGreens2cupschopped(112g)raw
302gprotein 37gfiber 115mgcalcium164mgiron 396mgpotassium 28mgsodium
11760IUvitaA 123mgriboflavin 202mgvitaB6784mgvitaC 225mgvitaE 56mgvitaK
Hello cruciferous vegetable long time no see Mustard greens are a greataddition to your detox regime it contains many antioxidant nutrients andphytonutrientsthathelpthebodyeliminateunwantedtoxinsBewarnedthoughthese leafy greens have a spicy tangy punch thatwill leave you chasingwithcoldwaterBestmixedwithlessboldgreensandafewsweetfruits
Parsley2cupschopped(120g)raw
356gprotein 4gfiber 166mgcalcium744mgiron 665mgpotassium 67mgsodium
10109IUvitaA 118mgriboflavin 108mgvitaB61596mgvitaC 9mgvitaE 197mgvitaK
Not just a table garnish folks The oils in parsley can neutralize somecarcinogens and is a great source of folic acid which keeps your heartfunctioninghealthilyanditcombatscolonandcervixcancerItreallybringsouttheflavorsofotheringredientsandisespeciallytastywithceleryandtomatoesItalsolastsmuchlongerthanothergreenswhenyoustoreitinaplasticbagintherefrigerator
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
Spinach2cups(60g)raw
172gprotein 13gfiber 59mgcalcium163mgiron 335mgpotassium 47mgsodium5626IUvitaA 113mgriboflavin 117mgvitaB6169mgvitaC 122mgvitaE 29mgvitaK
Knownasoneof theworldrsquoshealthiestvegetables itrsquosnowonderPopeyewasabletodefeatBlutotimeandtimeagainSpinachisrichinvitaminsACB2B6 e and K manganese folate magnesium iron calcium and potassiumSpinachisalsonearly50percentproteinHoweverduetotheoxalicacidwhichcancombinewithmetalsinthebodyandirritatethekidneysitisrecommendedtogetawidevarietyof leafygreensandnotdependonspinachaloneDespitethatandbecauseIhaveadiethighinliquidswhichflushesthemajorityofmetalcompounds in by body itrsquos my go-to green and can be added to any drinkwithout compromising flavor I usually stock my fridge with bags of it fromTrader Joersquos Because of the mild flavor and texture kids and green drinknovicesloveittoo
TurnipGreens2cupschopped(110g)raw
165gprotein 35gfiber 209mgcalcium121mgiron 326mgpotassium 44mgsodium12746IUvitaA 110mgriboflavin 29mgvitaB666mgvitaC 315mgvitaE 28mgvitaK
I like to thinkof theseasstageonemustardgreensTheyrsquorepungentandabitspicybutwonrsquothaveyou running foraglassofwater likemustardgreensdoTheyrsquoreagreatsourceofvitaminsACandKfolateandfiberLikemustardgreenstheyrsquoregreatfordetoxsupportarerichinantioxidantsandprovideanti-inflammatorybenefitsItrsquosagreatwaytoaddsomenewgreenswhileproviding
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
aflavorfulpunch
Watercress2cupschopped(68g)raw
156gprotein 3gfiber 82mgcalcium14mgiron 224mgpotassium 28mgsodium
2170IUvitaA 082mgriboflavin 088mgvitaB6292mgvitaC 68mgvitaE 17mgvitaK
Historicallywatercress has beenpraised for its healingproperties In fact itrsquossaid that hippocrates the father ofWesternmedicine built his hospital near astreamsohecouldhaveaccess to freshwatercresswhile treating the sick Itrsquoshigh in vitaminsAC andbeta-carotene andhas been shown to reduceDNAdamageinwhitebloodcellsItrsquosmildlybitterandspicyandIusuallyuseitasasubstituteforwheatgrasswhenIdonrsquotwanttobotherjuicingit
OtherGreensLettucesWeedsandVeggies
Trysomeofthefollowingtoaddabitofvarietytoyoursmoothiesandjuicesfreshtarragon kohlrabitops carrottopsanisefennel purslane lambrsquos-quarter
radish greenonion freshoreganomizuna radicchio beets
brusselssprouts
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
B
AddingFruit
ynowyouhaveatleasttriedagreendrinkrightLetmeguesssomethingwith90percentfruitand10percentgreensandyoulovedithellipYoursquorenot
aloneMostpeoplestartoffthatwayafteralleatingsomethingsweetismucheasierthantryingtogulpdownaglassofwhippedbittergreenswhenyoursquorenotusedtoithoweverherersquoswhereIbumyououtabitandmakeyouradoptionoftheGreenDrinkDietabitmorechallengingfruitisfullofsugarFructosetobespecific
Thatrsquosnot to say that fruit isnrsquothealthy it is In fact aside fromgreens fruitshavethemostvitaminsandmineralspoundforpoundthananyotherfoodButifyour goal isweight loss and possibly lowering your cholesterol then limitingyour fructose consumption is probably a good idea Studies have shown thatdietshighinfatascommonlythoughtarenotthemainculpritofweightgainandhighLDLcholesterolsugaris
ThatbeingsaidtherersquosnothingwrongwithalittlefruitinyourdietespeciallyforthoseattemptingtotransitionintoamoregreencentricsupplementaldrinkorthosetransitioningoutofamoreprocessedAmericanizeddiet
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
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
Likethegreensusethesewheninseasontosweetenyourgreendrinksenhanceflavorandaddanutritionalboost apricotappleavocadobananabellpepperblackberriesblueberriescherriescantaloupecranberriescucumber
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-
grapesgrapefruitguavahoneydewmelonkiwikumquatlemonlimesmangonectarineorangepapayapearpeachpersimmonpineappleplumsraspberriesstarfruitstrawberriestangerinetomatowatermelon
T
AddingldquoSuperfoodsrdquo
hesearenrsquotyourtypicalsuperfoodssodonrsquotpanicwersquorenotgoingtoblenda fresh-caught wild Alaskan salmon with a head of broccoli These are
ldquoextrasrdquothatarepackedwithnutritionandareperfectforblending(orjuicing)Whetheraddinghealthyfats fibrousseedsorvitamin-denseberries thegreen
drinkisaneasywaytoincorporatethemwhenyouotherwisemightnothave
Some of these are quite expensive and some require additional time spentcultivatingsouseassparinglyorasmuchasyouseefit
AcaiBerries
The acai berry (pronounced ldquoah-sigh-eerdquo) comes from the acai palm and isnativetoCentralandSouthAmericaIrsquomsureyouhaveheardofthemthoughtheyrsquorealltherageinthehealthfoodcircuitatthemomentTheyrsquoreextremelyhigh in antioxidants like anthocyanins and flavonoids Anthocyanins arewhatgives fruitandvegetables thosedarkerblue redandpurplehuesandhelp thebodyfightfreeradicalsanddefendagainstagingheartdiseaseandcancerTryto find theseeitherwholeormashed in the frozensectionofyour localhealthfoodstoreSkipthejuicesandtonicsastheyrsquoreusuallyfullofotheradditives
AlmondButter
Almonds are high in monounsaturated fats which promote lower LDLcholesterol and reduce the risk of heart disease lower blood pressure andcontrolbloodsugarNottomentiontheyrsquoredeliciousandaddalightnuttyflavorandcreamytexturetoyourgreensmoothiesLookforrawsalt-freevarieties
AloeVera
Aloeveraisasucculentplantcommonlyusedasatopicalagenttotreatminorburns Its immune-stimulating effects donrsquot stop there though it can reducesymptomsassociatedwithpsoriasisandeczemaandcanbea fantasticway todetox the colon However be careful how much you add because itrsquos also anatural laxative youwant to detox not spendhours stuck to the toiletAs anaddedbonusitrsquosoneofthefewplantsourcesofvitaminB12soveganstakenoteTrygrowingyourownplantasthenutritionisbetterorlookforpure(meatincludedsugar-free)juiceatyourlocalhealthfoodstore
Avocado
Often called the ldquofood of the godsrdquo and for good reason Itrsquos 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 Itrsquos also known for its anti-inflammatoryproperties Try adding some to your green smoothies for a thicker moreflavorfuldrink
BeePollen
BeepollenisamixtureofflowerpollennectarandenzymessecretedbybeesItrsquos commonlyusedby athletes for increasing energy stamina andenduranceLong-term effects are weight loss enhancement of the immune systemimproved sexual function and seasonal allergy relief Try buying bee pollengathered from multiple sources as it increases the nutritional benefit and theallergy relief propertiesAnd of course if yoursquore 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 improvecardiovascularhealthpreventulcersandclearupthosenasalpassagesBeverycarefulthoughmdashashakyhandcanleaveyousubmergingyourheadinabucketoficewater
Chocolate(Raw)
Stay away from the checkout stand youwonrsquot find the kind of chocolate Irsquomtalkingabout thereThis chocolate is rawandadditive-and sweetener-free Itrsquosratherexpensivebut ishigh inantioxidantsandcan lowerbloodpressureThemostimportantbenefitTasteAddafeworganicrawcocoanibstoyourshakewithasliceor twoofavocadoandyoursquollhaveyourselfaverytastynutritioustreat
Coconut(OilMilkWaterMeat)
The coconut is one of naturersquos miracle foods Itrsquos used for skin care as amoisturizertopreventheartdiseaseforutilizinglauricacidwhichlowersbloodpressure and cholesterol levels for weight loss by increasing the bodysmetabolism and so much more Itrsquos 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 yoursquore adding coconut oil let it melt first before adding it to theblenderthatwayyouwonrsquotgetthewaxyfilmandchunkinessyougetfromthesolidoil
Flaxseed(OilSeeds)Flaxseedsarehighinalpha-linolenicacid(ALA)anessentialomega-3fattyacidwhichisaprecursortothemuch-toutedomega-3sfoundinfishoils(ePA)ThebodynaturallyconvertsALAtoePAsoflaxseedisagreatalternativetofishoilespecially for vegans omega-3s have been known to have incredible anti-inflammatory properties protect bone health protect against heart diseasecanceranddiabetesandpreventandcontrolhighbloodpressureFlaxseedoilgoesrancidfast sobuyonly thefresh refrigeratedbottlesatyour localhealthfoodstoreYoucanalsouseacoffeegrindertogrindyourownwholeflaxseedsaddingatexturaldifferencetoyoursmoothiesaswell
Garlic
Garlic contains many sulfur compounds that promote cardiovascular healthpreventbloodclottinglowerbloodpressureandhavetremendousantibacterialandantiviralbenefits Ithasalsobeen shown to improveout ironmetabolismBecauseof itspotentflavorIsuggestnomorethanonesmallcloveperdrinkand sometimes even less than that Build your tolerance donrsquot ruin it byoverdoingitfromthestart
Ginger
ThisstemcanaddquiteaspicyflavorboosttoyourgreensmoothiesGingerisprized for its ability to prevent motion sickness eliminate digestive issuespreventnauseaandvomitingduringpregnancyanditsmanyanti-inflammatoryeffectsIkeepabigpieceinmyfreezeratalltimesandaddittomysmoothies
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 FreshpumpkinsareabittoughtodealwithsoIliketouseLibbyrsquos100percentPurePumpkin It comes inacanandyoucan find it in thebakingsectionofmostgrocerystoresAddatablespoonortwotoanygreensmoothieasaboosttoyourdaily skin regimeNaturally it goeswellwith abit of freshground cinnamonandnutmeg
Sprouts
BroccoliradishfenugreekalfalfacloverandbeansproutsarealleasytogrowfullofnutritionandagreatadditiontoanygreendrinkTheyrsquoreminiversionsof 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(httpsproutpeople org) theyrsquove been around for a long time and havefantastickitsforbeginners
Wheatgrass
LiquidenergyWheatgrassissonutrient-richthat30mls(~1oz)isequivalentinnutritionalvalueto1kg(~22lbs)ofleafygreenveggiesBecausewheatgrassismadeupof70percentchlorophyll it increases thebodyrsquosproductionofredbloodcellslowersbloodpressurestimulateshealthytissuegrowthandbreaksdowncarbondioxideIrsquoveseenshriveledoldmenturnintoprincesonthisstuffYoucantryblendingthewholegrassifyouhaveaveryhigh-poweredblenderbut the texture is still a bit weird for me (plus humans have a hard timedigestingwheatgrassduetoitsfibrousnature)soIrecommendjuicingthegrassand adding it to your smoothies after theyrsquove been blendedYou can also useorganicwheatgrasspowderbuttrytousefreshwhenpossible
T
Sweeteners(IfYouMust)
hoseofyouusingagoodamountoffruitsinyourgreendrinkswonrsquothavemuchofaneedtosweetenthemevenmorebutsometimesastrongersweet-
kickisinorderForinstanceanythingwithpumpkinandcinnamoncoulduseafewdatesoraspoonfulor twoofhoneyhellipyouknow just toget thatpumpkin
pieeffect
IfyoursquovereadtheintrounderldquoAddingFruitrdquoyouknowIdonrsquothavemuchroomin my heart for processed sugars so this section only provides fresh naturalsweetenersdespitethefoodindustriesrsquofascinationwithtryingtocreatethenextldquosugarrdquothatdoesnrsquotinevitablykillyou
Thelistisshortandsweethellipusesparingly
AgaveNectar
Agavenectarisproducedfromtheagaveplantwhichisnotacactusbutinfactis succulent like aloe and is the same plant responsible for your collegehangovers(tequila)Thebestthingaboutagavenectarisitslowglycemicindexcompared to sugar or honey yet itrsquos significantly sweeter Use raw organicagave nectar that has been cold-processed to reduce enzyme destruction Ateaspoonortwowilldo
Dates
Astheoldestcultivatedfruitdateshaveanevenlowerglycemicloadthanagaveandarehigh inpotassiummagnesium selenium and calcium I can eat thesethingsuntilIpassouttheyrsquoresodeliciousTossafewintoyourgreensmoothies(donrsquotforgettoremovethepits)andbaskinthesweetancientgloryofthedate
Honey
Okaywersquoredonewith 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 sweetnessfactorthangranulatedsugarUnlikegranulatedsugarhoneycontainsmineralsvitamins pollen and protein The pollen can even help combat your seasonalallergies Get some from your local farmerrsquos market Like agave nectar ateaspoonortwowilldo
I
TipsBuyingSavingGrowingandStoring
Buying
n order ofmost desirable to least desirable these are the places you shouldpurchaseyourfreshfruitsandveggies Local farmerrsquosmarketmdashtheseplaces
are a fruit andvegetablewonderland Itrsquos straight from the local farms soyoucanrsquotgetanyfresher than thatTry to findone that specializes inorganic foodandstartarelationshipwithafewproducerstheyrsquollstartsavingyougoodstuffandoffergreatdiscounts
Small local marketmdashthere are quite a few small family-owned Asian andMexicanmarketsinmyareathatsellproducefromlocalfarmsTherepricesaregenerallycheaperthanbiggrocerystoresandthevarietyismorediverseSeektheseplacesouttheyrsquoreworthit
Grocery storemdashNowadays big grocery stores have a small organic producesectionhoweverthefruitsandveggiesarealmostalwayswiltedandstartingtogobadYourbestbetisthenonorganicstuffPurchasehereonlywhenthesales are unbeatable and you canrsquot get to a farmers market or small localmarket
Lookforvibrantcolorscrisp leavesandstoutstrongstalksKeepawayfromanythingwiltedoroverlypungent and alsogreens that aredry andyellowingAndalwaysbuyorganicwhenpossible
SomestudieshaveshownorganicproducetocontainhigheramountsofnutritionwhileotherstudieshaveseennosignificantincreaseEitherwayorganicfruitsandveggiescontainatmostpesticidesderivedfromnaturalsourcesratherthanthecarcinogenicpesticidesthataresyntheticallymanufacturedandthatrsquosreasonenoughtomaketheswitchGrantedorganicisoftenmoreexpensivebutifyoustick to locally grown produce from farmerrsquos markets and small local storestherearegenerallydealstobehad
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 Joersquos Alsoconsiderpurchasingyourberriesinlargefrozenbagsandbuyingbananasinbulk(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
Andthenofcourseyoucangrowyourowngreenshellip
Growing
ThisiseasierthanyouthinkevenforthoseofyoulivinginapartmentswithnobackyardaccessAttheveryleastallyouneedisawindowsillthatgetsagoodamount of sunlight Not only is it easy but itrsquos the cheapest way to get yourgreendrinkfix
Herearethreeimportantstepstogetyoustarted
Seedsmdashtalktothesuppliersatyourlocalfarmerrsquosmarketorsearchonlineforopen-pollinated nonhybrid natural non-GMO seeds I like to usewwwrareseedscom(theyhaveaverywidevariety)orwwwsproutpeopleorg(theyspecializeinsprouts)
Equipmentmdashcheck your local home improvement store for planters in avarietyofsizespickupsomewoodifyouwanttobuildyourowngrowbox(IrecommendreadingAllNewSquareFootGardeningbyMelBartholomewif your space is limited) purchase a sprouting kit (I recommendwwwsproutpeopleorg)anddonrsquotforgetthefertilizerandmanure
Spacemdashgrow in windowsills patios yards porches hanging baskets thewalkwayonthesideofyourhouseorapartmenthomemadegrowboxesthelist is endless You can even rent a space from your cityrsquos communitygardeninglocation
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 tomatoesbeetschardandcarrotsarealsoeasytogrowifyouhavethespace
Try adding some onionsmarigolds garlic and hot peppers to keep the pestsawayYoucanalsopurchaseladybugsfromyourlocalnurserytoridyourselfofaphidsordowhatmygrandmotherusedtodoandmixabitofnaturaldishsoapwithwaterinaspraybottleanddouseyourplantstokeepthecrittersaway
Therersquosnothinglikekeepingyourownfreshediblegardensogiveitatryandreapthebenefits
Storing
Fresh fruits andgreens last on average about oneweek here are some tips toextend that time for as longaspossible Donrsquotprewashyour fruits greens Ifyoudoyoursquollfindthenmoldinggettingsoggyandwiltingmuchfaster
Storeyourgreensunwashedinsealedplasticbagstokeepoutairandwater
Keepmostfruits(exceptcitrus)onthecountertopandoutoftherefrigeratorotherwise yoursquoll end upwithmealy fruitAvocados can be ripened on thecounterandstoredintherefrigeratortoslowtheprocess
Store cut fruit in a sealed plastic bag to prevent it from absorbing weirdrefrigeratorsmells
Ifsomethingcanrsquotbeeatenbeforegoingbadchopitupput it inasealablebagandtossitintothefreezer
Fresh basil and other herbs can be stored in the refrigerator wrapped in aslightlydamppapertoweloryoucanfreezetheminicecubetrayscoveredwithwatermdashagreatwaytochillyoursmoothiesandgetsomeextraflavorandnutrition
TheGreenDrinkDiet
ThinkSupplementNotDiet
Most diets will have you rummaging through your refrigerator and cabinetslookingforldquobadrdquofoodstofillyourgarbagecanwithThiswonrsquotInfactkeepthoseTwinkiesIguaranteeyoursquollthrowthemoutofyourownaccordonceyourbodyadoptsthegreendrink
Herersquoswhatyoudo
Tomorrowmorningbeforebreakfasttryoneofthegreendrinksinthisbook
DoitagainthenextdaybeforebreakfastAndagainthedayafterthatuntilafullweekhasgoneby
ThatrsquosityouaskThatrsquositAfterthefirstweekofdrinkinggreenifyourbodydoesnrsquot feel better stronger and crave the nutrition it provides well then nobookoramountofstepsisgoingtoconvinceyouButIbelieveinthepowerofwhat you can feel and therersquos no doubt that the green drink makes you feelbetterthanyoueverhavebefore
Ioftenfindmyselfthinking(despitethemorbidity)thatIeataparticularmealorfooditembecausewhenmypeersaretradingintheirwalkingshoesforbed-pansand suffering from clogged arteries cancer-laden organs and old-age Irsquoll becartwheelingintomygoldenyearsdisease-freeandaliveaseverThisthinkingisnotonlygloomybutdownrightwrongintermsofinspiringrepetitivehealthyeatingpracticesmdashIshouldinsteadfocusonthemeasurablefactsandsoshouldyou Although living longer and preventing diseases like cancer are fantasticbonuses to maintaining a healthy diet they cannot provide short-termmeasurableresultsmdashandletrsquosfaceitinourdigitalworldofinstantgratificationwewantsomethingthatwecanseeorfeelnow
Imagineeatinganentireheadofbroccoliahandfulofblueberriesaspoonfulof
rawalmondbutterandanappleallwhippedupintoadelicioussmoothiehellipyoucanrsquot feel your body not getting cancer you canrsquot feel your life spanlengtheninghellipbutyoucanfeelyourenergylevelsincreaseyourfocusintensifyyour hunger satiate andyour body shift intooverdrivemdashready to takeon anytask you can throw at it These are measurable motivational and gratifyingresults that you feel almost instantlymdashand itrsquos all you need to make eatinghealthieracorecomponentofyourdietBestofallthisiseasygulpingdownahuge percentage of your daily nutrients in one fell swoop is a lot less timeconsumingthantryingtoputtogetherandtheneatanenormoussalad
T
MakingYourGreenDrinkEquipmentandHow-To
hesinglemostworthwhilepurchaseIhaveevermade(asidefrommyiMac)is my Blendtec Total Blender itrsquos powerful and looks fantastic I
recommendeitheraVitamixorBlendtecfortheseriousgreendrinkerandsinceIrsquoveownedboth Icanhonestlysay thedifferencesarenegligibleAlthough iffor some reason you need to blend a few golf balls or a brick go with theBlendtec(wwwwillitblendcom)
As for juicing I own a Breville Ikon Juice extractor Itrsquos a centrifugal juicerwhichmeansitgrindsthefruitsandveggiesandspinsthejuicethroughameshstrainer at very high speeds This causes a bit more oxidation that the puristmightscoffatbutsinceIdrinkthejuicerightawayitdoesnrsquotposeaproblemformeMostjuicersonthemarketarecentrifugal
Therearealsomasticating juicerswhichchew the fruitandvegetable fibersatlowerspeedscausinglessoxidationandproducingmoreenzymesvitaminsandfiberThebesttypeofjuiceriscalledatriturating(twingear)juicerItoperatesat the slowest speed sooxidation is hardley an issue at all andhas a two-stepprocessFirst it crushes the fruitsandgreensand then itpresses themAsyoucanimaginetrituratingjuicersarequiteexpensive
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 eithermylocalSundayfarmerrsquosmarketormylocalRobeks
Itrsquos important tonote that the lower thespeed thebetter in termsofnutrientsSignificant 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
IjuicealotlessthanIblendInfactImakeagreensmoothieatleastonceadayand regulate juicing towhen I need a quick pick-me-up or need to get rid of
expiringfruitsandvegetablesIfIrsquomhonestitrsquosatimethingJuicingtakesalotofcleaningassemblinganddisassemblingwhileblendingisquickandeasy
These recipes are a great starting place and once yoursquove learned thecombinationsyoupreferyoucanbegintoexperiment
Mymorningsmoothieroutinenormallylookslikethis
FilltheblenderaquarterofthewaywithwaterorcoconutwaterAddsomefrozenberries(whateverIhaveinthefreezer)Grabtwogianthandfulsofgreens(whateverIhaveintherefrigerator)AddaspoonfulofrawalmondbutterorLibbyrsquosPumpkinMeltabigtablespoonofcoconutoilinthemicrowaveforthirtysecondsandaddittotheblenderBlend
BreakthisdownintothetemplateIspokeofandyouhavethis
AddsomewaterAddfruitAddgreensAddsuperfoodsBlend
Fornewbiesandchildrenstartwithahigherpercentageoffruitsandslowlyaddmore andmoregreensuntil yoursquore ready to turn that sweet tooth into agreentooth Also skip the uncommon greens and stick with spinach until your (oryourkidsrsquo)palateadjusts
ItcanrsquotgetanyeasierthanthatBecreativetrynewthingsexperimentandfindwhatstrikesyourfancy
Y
JuicingvsBlending
oursquollnoticetherecipesaresplitintotwosectionssmoothiesandjuicesButwhichisbetterIrsquollkeepthissimple
JuicingBenefits
Lessoxidationevernoticehowacutappleturnsbrownafterleavingitonthecounter for a while Thatrsquos called oxidation and itrsquos the process ofdecompositionThefruit isactuallystarting todecomposeandnaturally thenutrientsarebeginningtoaswellBlendingwhipssignificantamountsofairinto thedrink in order towork and therefore exposes thedrink to a greateramount of oxidation For the least amount of oxidation get a slow-speedtrituratingjuicer
QuicknutritionalboostSinceallthefiberisremovedthevitaminenzymesand minerals in the juice enter your bloodstream almost immediately afterconsumption
Quick energy boostDue to the quick nutrient boost your body is instantlyrefreshedandrevitalized
Easily digestible Because the fiber is removed the body has an easy timedigestingtheremainingnutrientsItrsquosgreatforquickcleansesandthosewithdigestiveissues
NobloatingandheavinessAfullglassofjuicewillleavefeelinglightonyourfeetandwonrsquotruinyourappetiteItrsquoll justkeepyoufromstuffingyourfacewiththatextrataco
BlendingBenefits
Less sugar Juicing tenappleswillyielda significantly lessamountofdrinkthan blending ten apples Itrsquos easier to consume a much larger amount offructosewhenjuicing
More fiber Blending your fruits and greens retains all that good digestivesystemcleaningfiber
Itrsquos a complete meal Yoursquove got your vitamins minerals enzymes fiberproteinandevenfatifyouaddsomeavocadoorcoconutoilYoucanevenaddsuperfoodslikenutbutter
Easier cleanup Juicers usually require taking apart the whole thing and
cleaningthepulpmessBlendingisasimplerinse-and-store
AGrapePear
Ingredients1cupgreengrapes1pear
1cupkale1orange(peeled)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddkaleBlenduntilsmoothaddfruitPulseblenduntildesiredconsistency
A grapehellip I mean great one for the novice green drinker The pear grapesorangeandbananamakeforasweet-enoughsmoothiewhilestillprovidingthenutritionalbenefitsfromthekale
Due to thewaxynatureof kale itrsquos best to useahigh-poweredblender likeaVitamixorBlendtec Ifusingastandard-poweredblenderbesure toblend thekaleandwaterlonger
AppleRaz
Ingredients1redapple1cupfreshraspberrieshoneydewmelon
1bigkaleleaf(removestem)1handfulbabygreens1lemon(juice)1banana(optional)waterice
FillblenderwithwatericeaddkalegreensandappleBlenduntilsmoothAddremainingingredientsPulse-blenduntildesiredconsistency
The sweetnessof the redappleand the sour tangof the fresh raspberriesandlemonbalanceout thebold flavorof thecalcium-richkaleBabygreensaddaboostofvitaminsandreallymakesthisawell-roundedgreendrink
Agreatwaytokickoffyourmorning
TheHealthyGreenDrink
Ingredients
1bunchwatercress1greenapple
1lime(peeled)frac14Englishcucumber4mintleaves1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
As the title track in our album of health the Healthy Green Drink is apowerhouseofnutritionandtaste
Watercresswhichcanbecommonlyfoundatlocalfarmerrsquosmarketsandgrocerystores is often overlooked It adds a wonderful spiciness while the mint-cucumbercombinationcoolsitdownArefreshingaccompanimenttoanymeal
JustPeachy
Ingredients
4wholepeaches1ndash2cupsspinach
waterice
FillblenderwithasmuchwatericeasyoulikeandaddingredientsBlenduntilsmooth
Herersquos a simple one Great for kids and those having trouble incorporatinggreensintotheirdiets
Spinach really packs a punch Itrsquos a common green you can get it just aboutanywhereitrsquosaffordableandthetasteismildenoughthatanyonecanenjoyitItrsquos a great source of iron and beta-carotene and protects from amultitude ofmaladiesAndwhodoesnrsquotlikepeaches
MangoMint-jito
Ingredients
1cupmango2cupslettucegreens
5largemintleavesfrac12lemon(juice)frac12lime(juice)1banana(optional)waterice
FillblenderwithasmuchwatericeasyoulikeaddingmintandgreensBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
ForthelushinallofusExceptyouknowhellipwithoutallthestumblingandliverdamage In fact with the amount of fiber and enzymes in mangoes you canlowerLDLcholesterolandimprovedigestion
A fresherhealthierapproach to itsbooziercounterpart theMangoMint-jitosrsquosweet tropical flavorswill leaveyouhungry foradayby thepool insteadofanighthuggingthetoilet
StrawberryPatch
Ingredients
3strawberries1mango
1kiwi3bigbasilleaves2largecollardleaves(removestems)water
Fill blenderwith asmuchwater as you like adding collard greens and basilBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Asweet treatandaneasywayto introducedarkgreens likecollards intoyourdietCollards have a strong distinct flavor especiallywhen cooked butwhenblendedrawamongearthy-sweetandtropicalflavorslikekiwiandstrawberryyoursquollfindcollardsaregreatataddingaspicyzingtoanotherwisetypicalfruitsmoothie
Mangoes add a list of health benefits to the smoothie with enzymes that aidhealthydigestionglutamineformemorypowerandheart-healthyantioxidants
Straw-megranate
Ingredients
6strawberries1cuppomegranateseeds
1redapple1stalkcelery1peach1handfulredgrapes2handfulsfreshspinach1banana(optional)water
Fill blender with as much water as you like And ingredients Blend untilsmooth
BigboldstrawberryflavorwithatartypomegranatekickThisantioxidant-richsmoothiemaydecreasetheriskofheartdiseaseandguardagainstfree-radicaldamage
Blendingpomegranate seeds canbe tough for someblenders so if yoursquore notrockingaVitamixorBlendtectryreplacingthemwithsomefresh-squeezedjuiceoracupofstore-boughtpomegranatejuice
BlackMelon
Ingredients
frac12cupwatermelonfrac12cuphoneydewmelon
frac12cupcantaloupefrac12cupblackberries2handfulsfreshspinach1banana(optional)waterice
Fill blender with as much waterice as you like adding greens Blend untilsmoothAddfruitPulse-blenduntildesiredconsistency
AneasywaytostartintroducinggreensintoyoursmoothiesistostartoffsweetThis drink is higher in natural sugars but still provides essential nutrientswithouttheaddedpreservativesandrefinedsugarsBlackMeloncontainshighamountsofantioxidantsfiberandvitaminC
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)waterice
Fillblenderwithasmuchwatericeasyoulikeaddingwheatgrass(ifyoudonrsquothave a high-powered blender juice the wheatgrass first) Blend until smoothAddfruitPulse-blenduntildesiredconsistency
SomeofuscanrsquotevenfunctionuntilwegetourmorningcoffeeAquick joltofcaffeineandenergy is all youneedbutwhat you tend toget is high caloriesexcesssugarandataintedsmileHardlyappealingwhenyoucangettwicetheenergyboostwithnoneofthosedownfallsinaglassofwheatgrass-heavyGreenJava
BlendjuicedwheatgrasswithorangeandbananatocutthebiteofwheatgrassrsquosintenseflavorandpumpyoufullofvitaminCandpotassium
Aloeberry
Ingredients
1ndash2largespearfreshaloevera(or14cupbottled)1cupspinach
2largeleaveschard1greenapple(seeded)1cupfrozenblueberries1banana(optional)
Fillblenderwithasmuchwatericeasyoulikeaddingfirst4ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
IfyoursquorelookingtogetmorevitaminB12inyourdietwithoutsignificantmeatintakealoevera isoneof theonlysuppliersofvitaminB12 thatdoesnrsquotcomefromanimalproducts
Chardisalsoagreatsourceofomega-3fattyacidsifyoursquorenotthebiggestfanoffishoreggsAloeberryhasalittlebitofeverythingforthevegansouttherelooking to avoid vitamin deficiency while still delivering an all-around greattasteandhealthfulexperience
TropicalSun
Ingredients
2bulbsbokchoy1orange(peeled)
1cupcoconutwater1cuppineapple1banana
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-blenduntildesiredconsistency
Youmaynotbeabletomakeittothetropicsbeforebreakfastbutyoucansuremakeittotheblendertomakeyourselfthisdeliciousflavorgetaway
Before your daily grind starts treat yourself to the rich vitamins orange andpineapplehavetoofferBokchoycategorizedasanegative-caloriefoodbyitsabilitytofacilitatetheburningofcaloriestastesamazingalongsideitstropicalcomponents Throw in a tiny umbrella for good measure and you wonrsquot bemissinganynutrientsallyoursquollbemissingisthebeach
Anti-toxi-mint
Ingredients
4ndash5mintleavesfrac12Englishcucumber2largeleavescollardgreensfrac12cupfrozenacaiberries
1kiwi(peeled)1lemon(juiced)
Addfirst3ingredientsBlenduntilsmoothAddfruitPulse-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 thatrsquos just not what thebeautymagazinesareaboutthesedays
Even still you canrsquot beat the tart and tangy taste the Anti-toxi-mint deliverswhile still being the tabloid starletwho candoanythingand everything (evenhelppreventcancer)andtastegooddoingit
SweetPotatoPie
Ingredients
1cupsemicookedsweetpotato(orfrac12juiced)1tbspgroundflax
frac12fennelanisebulb1orange(peeled)2cupsspinach1ndash2freshfigs1cupcoconutwatercinnamontotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
EvenifautumnisnotquiteyetintheairyoucanbringthenostalgiaandflavorsoftheseasonintoyourmorningsmoothiesorhaveitasdessertSweetpotatoesare a nutritional superstar that are high in dietary fibers beta-carotene andcomplex carbohydrates andare known to improveblood sugar regulationanddigestion
Fennelwhile adding awarm licorice flavor is also good for digestive healthandoftenusedtocombatbadbreathGroundflaxseedisrichinomega-3fattyacids high in fiber and adds a nutty element all together giving you a tastylow-starchguilt-freetakeonaclassicseasonaldessert
JustBeetIt
Ingredients
1mediumbeet(skinnedandchoppedintochunks)2cupsarugula
1redapple4ndash5leavesbasil1banana
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
DancearoundyourkitchenandtellcoffeecakesandpantrysnackstotakeahikenowthatyoursquoreontheroadtoahealthieryouOryoucanletyouractionsspeaklouderthanwordsandblendupaglassofJustBeetIt
Beets are essential for heart health and have an earthy-sweet taste ArugulacontainsantiviralandantibacterialpropertiesaswellashighlevelsofvitaminK Though itrsquos known to have a bitter taste when paired with an apple andbananatherersquosnothingbitterhelliporshouldIsaybetter
DumpkinPie
Ingredients
1cuppumpkin(eitherfreshorcanned)2tbsprawalmondbutter
2cupsspinach1cupfrozenblueberries1bananacinnamonornutmegtotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thisisitfolksmygo-togreensmoothieIcanbeabitvainsoIaddasmuchskin-regenerativepumpkinasIcanstomachTherawalmondbutteraddsadoseofhealthyfatsandthespinachandblueberriesgivemealltheproteinvitaminsandantioxidantsIneed
Cinnamonturnsthisstrangeconcoctionintosomethingdeliciouslyldquopie-latablerdquoratherthanapatchofdiscardedpumpkinsdecomposingatthelocaldumpItrsquosDumpkinPie
CrazyCran
Ingredients
1cupfrozencranberries1orange(peeled)
2leavescollardgreens1bunchmixedbabygreens3ndash4mintleaves1pear1cupcoconutwater1lemon(juiced)1banana(optional)
Add first 4 ingredients Blend until smooth adding water lemon juice andcoconutwaterasnecessaryAddfruitPulse-blenduntildesiredconsistency
This is not your regular cranberry cocktail no sir This veritable dynamo ofvitaminshasitallAhighsourceoffiberinbothmixedbabygreensandcollardgreens with mint offering healthful digestive properties and cranberriesprovidingbacteriablockers
NojugofjuiceoffersevenafractionofwhatCrazyCranbringstothebreakfasttableSoblendupaglassandtoasttoyourhealth
MintalMelon
Ingredients
4ndash5leavesmint1bunchChinesebroccoli
frac14honeydewmelonfrac12cucumberfrac14cantaloupe1lime(juiced)
Add first 2 ingredients Blend until smooth adding water and lime juice asnecessaryAddfruitPulse-blenduntildesiredconsistency
Clearyourmindwith this refreshing summerdrinkMintwill sooth thatupsetstomachputanendtothatragingheadacheandreleaseapleasantaromathatcancalmeventhecraziestfolks
All thewhile the broccoli is silently engaged in a fight to the deathwith thatextracancer-inducingsunshineyoursquoregettingYoursquodbementalnottogivethisoneatry
Liquidate
Ingredients
2cupslambrsquos-quartersordandeliongreens3ndash4dates(pitted)
2tbsprawalmondbutter1cupcoconutwater1cupfrozenbluberries
Addfirst2ingredientsBlenduntilsmoothaddingwaterandcoconutwaterasnecessaryaddfruitandalmondbutterBlenduntildesiredconsistency
YoursquoregoingtohatewhenthisoneisgoneDespitethebitterdandeliongreensthe dates do an awesome job at turning that bitter to sweet bliss Yoursquoll bepurifyingyourliverandyouwonrsquotevenknowitTherersquosevenhealthyfatstoo
Replacetheblueberrieswithraspberriesandyoursquollhavesweetbitterandsourallinone
Guavacado
Ingredients
1cupguava1avocado
2cupsredleaflettuce1cupmango1lemon(juice)1cupcoconutwater
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Guavas canbehard to comebyandvaryquitedrastically in size shape andtextureTesttheseedsbeforeyoutossthisoneintotheblenderassomecanbeashardasstones
AlsosomeguavaskincanbethickandbittersobesuretotestthattooAllthisworkjustforasmoothieYouwonrsquotbedisappointedoncethatcreamyavocadotexturehitsyourlips
HeavyGreen
Ingredients
1cupbroccoli2leavescollardgreens
1cupspinachfrac12greenapplefrac12cucumberfrac12avocado1lime(juiced)
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Green-drink newbies need not apply this one is for the hard-core greenenthusiastWithminimalamountsoffructosethosewithbloodsugarissueswillrejoiceatthisofferingSpinachbroccoliandcollards
Top it off with the superfood avocado and yoursquoll be brimmingwith a cancer-fightingnutrientdenseglowAsavorytreatnottobemissed
HitPearade
Ingredients
2ndash3radishwithtops1stalkcelery
2cupsspinach1pear1cuppineapple1cupmixedberriesdashofcayenne
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryAddfruitandblenduntildesiredconsistency
LookoutThisone is spicyThe radishandcayennework together topreventulcers improvecardiovascularhealthandclear thosecloggednasalpassagesrightup
The pineapple gives this spicy treat a vibrant tropical flavor and increasesenergylevelsbecauseofitshighmanganeseandthiamincontent
Thepearoffers justahintof sweetnessand is theperfectamount tokeepyoufromgoingupinflames
JackSprout
Ingredients
3ndash4Brusselssprouts1handfulsunflowersprouts
frac12grapefruit(peeled)1cupfrozenjackfruit1lemon(juiced)1banana
Addfirst4ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
JackisonebitterdudeThisisanotheronenovicesshouldrunfromJackSproutis 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 anddetoxpowerJackainrsquotbitternomoreishe
AmericanPie
Ingredients
2greenapples2cupsspinach
1cupyoungcoconutflesh1banana1cupcoconutwatercinnamonandnutmegtotaste
Addfirst3ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
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-richspinachthisistheclosestyoursquollgettoeatingsomethingakintoGrandmarsquospiewithoutpassingoutaftereating
Thebananaisnotoptionalinthisoneitincreasesthepotassiumcontentofthespinach and adds a creamy pie-like texture thatrsquoll have you coming back formore
LettuceRock
Ingredients
1cupslettucegreens1cuprocket
1cupmixedberries1bananafrac12lime(juiced)
Addfirst2ingredientsBlenduntilsmoothaddingwaterasnecessaryaddfruitandblenduntildesiredconsistency
Simplicity Sometimes youwant nothing to interferewith themusic you knowwhatIrsquomsayingLettuceRockiseasycosteffectivetoeateverydaynutritiousanddelicious
Themixedberries (Iuse frozenas itrsquosevencheaper)addanantioxidantboostwhile therocket(arugula)addsanicebitter flavorthatbalanceswellwith thesweetnessofthebananaandthetartofthelimeItrsquostheperfectensembleDrinkuprockout
TomSoy-er
Ingredients
2Romatomatoes1bunchItalianparsley
1stalkcelery1cupspinach2radisheswithtopsTabascoblackpepperandsoysaucetotaste
AddallingredientsBlenduntilsmoothaddingwaterasnecessary
Thispepperysaltyspicytomatotonicwillturnyouintoamodern-daywarriorwith a mean mean stride Parsley lends its tumor-fighting abilities and alsohelpsincreasetheantioxidantcapacityoftheblood
And if yoursquore a smoker (why would you be) it also helps neutralize certaintypes of carcinogens Itrsquos our fresher version of V8 that wonrsquot leave you in asodiumcoma
Rad-ishRadish
Ingredients
2ndash3kaleleaves(removestems)frac14Englishcucumber
4mediumradishbulbs(withgreens)freshgingertotastefrac14cupwater
Peelgingerrootandjuicealladdingmorewaterifnecessary
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-fightingeffectsYoucanevengiveitanAsiantwistbysubstitutingdaikonradishforthestandardredbulb
CoolSlaw
Ingredients
1crownbroccolifrac12smallredcabbage
2carrots1lemon(peeled)1greenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
A fresh-tasting summerdelight perfect for parties by the pool barbecues andpicnics at the park Besides being the ideal accompaniment to any afternoonoutsideCoolSlawbringsalottothepicnictable
Broccolirsquoscancer-fightingpropertiescombatthecarcinogensintroducedtoyourmeatfromthatsmokeygrillGingerworkstosettlestomachsandhaslongbeenaremedyforheartburnfromthosesummersnacksServewithafewextraapplesinyourfavoritepunchbowl
4CarrotGold
Ingredients
4carrots2largekaleleaves
1bokchoybulb1goldenapplegingertotaste
PeelgingerrootandjuiceallServeoverice
RichIsayRichRichinvitaminscolorandinflavorthatisAddingapplehasalwaysbeenagreatwaytobalanceoutthegrainysweetnessofcarrotsandstilldelivertheunbeatableshotofbeta-caroteneyougetfromthem
Bok choyrsquos health-promoting compounds are better preserved when it is leftuncookedandwhatbetterwaytomaximizetheserichhealthbenefitsBreakouttheblenderandhaveyourselfagoldrush
RedQueen
Ingredients
2kaleleaves1mediumbeet
1galaapplefrac14redcabbage1bunchredgrapes
Juice
LonglivethequeenSupersweetsassyanddeepdarkredRedQueenisonesmart drink Grape juice promotes brain health and memory function RedcabbageisrichiniodinewhichalsopromotesproperbrainandnervoussystemfunctionOnesipandyoursquollbesingingtheRedQueenrsquosldquoOffwiththecabbageheadrdquoJustrememberwhatthedormousesaidldquoFeedyourheadrdquo
BeetleJuice
Ingredients
1yellowbellpepper1Fujiapple
1smallcrownbroccoli1smallbeetfrac12sweetpotato1handfulparsley2carrots
Juice
Sayingit three times insuccessionmaynotraise thedeadbut itwillcertainlyraise your spirits and your energy levels Bell pepper is a natural immuneboosterandcoupledwithbroccoliyoursquovegotyourselfonehelluvafree-radicalfighter Eating sweet root vegetables like beets and sweet potato helps calmsugarcravingssoputdownthatdonutanddrinkyourveggies
HotRocket
Ingredients
2Galaapples2handfulsofarugula
1handfulofcilantro2cupscoconutwatermilk1smidgenofjalapentildeo(totaste)soysaucetotaste
Juiceandmixwithcoconutwaterandsoysauce
This one is a bit different Wersquove got very bold and spicy flavors here ThecoconutwaterjalapentildeoandsaltysoysaucecombinetogiveHotRocketakindofThaiflavorwhilethecilantrobringsbacktheMexicanflare
Cilantro is also great for removing heavy metals from the bloodstream andjalapentildeos 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(juicedtotaste)dashcayenne
Juiceandmixincayenne
Theginger lemon and cayennedoagreat jobof taming thebitterness of theblood-and liver-purifying dandelion greens This is like a supedup lemonadeMaster Cleanse aficionados will appreciate the lemon juicendashcayenne pairingwhich increases your bodyrsquos fat-burning power and strengthens your immunesystemNotmuchelsetosayexceptitrsquosreallydandy
Veggie-All
Ingredients
1beet2stalkscelery
1greenbellpepper1largecucumberlemon(juicedtotaste)1tspoliveoil
Juiceandmix(shake)witholiveoil
Oliveoilisaphytonutrientpowerhouseandalsohelpsthebodyabsorbthemanyvitaminsandmineralsintheothervegetables
You might want to play with the amount of green bell pepper here becausesometimes the flavorcancompletely takeoverorperhapsuseayelloworredpeppersincetheyhaveafruitierflavorSometimesIevenaddacoupleofcarrotstosweetenthelot
GreenKing
Ingredients
1crownbroccoli1greenapple
1bunchgreengrapes2handfulsspinach2largeleavescollardgreens
Juice
WherewouldwebewithoutasolidgreendrinkI introduceyoutoakingandhiscrownhellipofbroccoli
AbsolutelyBroccoli themiracle foodpacks themostnutritionalpunchofanyvegetable and it meets your complete fiber need providing both soluble andinsolublefiberGreengrapesareanaturalantihistamineanddespitetheirtinystaturetheyreallyaddquiteabitofsweetnessAjuicefitforaking
RocketFuel
Ingredients
2oz(juiced)wheatgrass(orkale)2handfulsarugala
1ndash2oranges(peeled)
Juice
All theenergyandalertnessprovidedbyashotofespressowithout theshakesandeventualcrashmdashthisiswhatyoucanfindinwheatgrass
Wheatgrass is a high-alkaline nutritionally dense green with a fairly potentflavorthatsomepeoplehaveahardtimeacclimatingtothatrsquoswhyyoursquolloftenfind it paired with fresh orange slices at your local fresh juice bar Not tomentionitinfusesthealreadyhighvitamincontentwithasignificantamountofimmune-boostingvitaminC
GreenClean
Ingredients
1lime1lemon
1largecucumber1handfulbasil1handfulmint2handfulsspinachgingertotaste
Juice
Thisonebegstobeputintoagiantice-filledpunchbowlandladledintofrostyglasses poolside Yoursquoll never know your body is detoxifying as you gulp thisdelicioussummer treatSome folksmay find itabit toosourso tryaddinganappleortwoifthatrsquosthecase
Not only do we have great flavor high amounts of vitamins minerals andantioxidantsGreenClean is oneof themost aromatically appealingdrinks inthisbookCrispcleanrefreshing
GingerSnap
Ingredients
3ndash4handfulsspinach1smallanisebulb
gingertotaste3ndash4dates1cupfrozencherries(optional)
JuicespinachaniseandgingerTossinablenderwithdatesandforaGingerRoyRogersaddcherriesBlendServeoverice
ThisispracticallyaliquiddessertAniseisgreatfordigestionandpairedwithginger thisdrink isaperfectafter-mealdelightTheanisehasa sophisticatedlicorice flavor that when paired with the sweetness of the dates makes for adreamycombination
ThegingeraddsanicebitethathelpssteeryouawayfromdiabeticshockThrowinafewfrozencherriestobrightenitupordareIsayaddascoopofsugar-freecoconuticecreamforafloatyouwonrsquotsoonforget
BlimeyMary
Ingredients
2mediumtomatoes2celerystalks
1bunchwatercress1ndash2greenonions(totaste)1ndash2carrots1lime(peeled)Tabascoandpeppertotaste
JuiceAddtabascoandpepper
Amore savory flavorprofile theBlimeyhasheat spiceandadouble shotofnutrients Celery known as the zero-calorie vegetable yields a sweet savoryandslightlysaltytastewhilethewatercressandgreenonionspiceitupabit
Tomatoes the highlight of this drink accounts for the slight sweet flavor andcontainshighlevelsoflycopeneknowntofightagainstalistofcancers
AddadashofTabascoforanextrakickandyoursquovegotasimplewaytogetthattomatojuicetastewithoutaddinganunnecessaryamountofsodiumtoyourdiet
ColdKillah
Ingredients
3ndash4leavespurplekale1lemon(peeled)gingertotaste1clovegarlic
45ndash50dropsechinacea2ndash3carrots1sweetredbellpepper
Juiceaddechinaceaandmix
Packed with vitamin C Cold Killah is the perfect cure or preemptive strikeduringcold seasonNotonly is echinaceaknown toboost the immune systembutsodoesthehighamountofbeta-carotenefromboththecarrotsandredbellpepper
JuicingtofightcoldsandillnessisalwaysahealthierandtastieralternativetothosepowderedcurepacketsanydaySensing that tickle inyour throatJuiceupabatchofColdKillahitrsquollstopthatcoldbuginitstracks
GoldlsquonrsquoDelicious
Ingredients
2goldendeliciousapples1kiwi(peeled)
2cupschoppedmustardgreens2stalkscelery1peach(pitted)
Juice
Anotherdarkgreenwithheavycancer-fightingpropertiesmustardgreenshaveaspicierflavorprofilethanmostothersinthecruciferousfamilyThoughthesegreensareoftencookedwhenjuicedtheirhealthbenefitsareamplified
Toss insomesweetapplespeachandkiwi tocut thespiceandaddadoseofvitaminsandantioxidantsandyoursquovegotyourselfonedeliciousdrink
MintJulep
Ingredients
1stalkcelery1handfulmintleaves
2ndash3handfulsspinach1apple
Juice
Yoursquod think it is summertime in a glass Though its namemight imply a less-healthyconnotationwecanassureyouthisrecipewillleaveyourefreshedandhoppedupbut juston tasteandvitaminsCeleryandmintmake forasmoothand clean taste while delivering essential nutrients and properties that areknowntohelplowerbloodpressure
SokickbackontheporchandenjoyBottomsup
Pome-ade
Ingredients
1cupfreshpomegranatejuice3ndash4leavesbeetgreens
1lemon(peeled)1ndash2cupsredgrapes
Juice
The fountain of youth is in your juicer With age-fighting resveratrol in redgrapes the antioxidants heavy in pomegranate and the LDL cholesterol-loweringelementsofbeetgreensyoursquollbelookinggoodandfeelinggreatastheyearsgoby
Sosweetand tangy thisdrinkmayconvinceyou to trade in those facecreamsforaglassofPome-adeAndrememberbeautycomesfromwithin
RadicchioActive
Ingredients
1handfulradicchio2ndash3radishes
1lime(peeled)1cupchoppedchard1greenapple2ndash3carrots
Juice
A vitamin C powerhouse Radicchio Active contains immune system-boostingpropertiestohelpwoundhealingandproductionofcollagenChardaswellasprovidinganti-inflammatoryeffectsisalsoknowntoregulatebloodsugarLimedeliversaboostofcalciumtothemixandthedetoxifyingagentsadministeredbytheradisheshelppromoteliverhealth
Allof theseamazingelementscombinedmayfindyoufeeling likeasuperherowithouttheradioactivespiderbite
Ener-Gee
Ingredients
1orange(peeled)1apple
2ndash3kaleleaves1bunchwatercressor2ozwheatgrassjuice2cupsspinach2carrots1smallbeetgingertotaste
Juice
ForthosewholiketostarttheirdayonallsixcylindersthisdrinkismeantforyouNoneof those sugaryhigh-fructosecorn syrupndashladengas-inducingpick-you-updrinkscanholdacandletotheenergyonegetsfromjust2ozof freshwheatgrassCouplethatwithspinachkalebeetsandyoursquovegotthehealthieralternativetocaffeinewithouttheshakesandadoseofpureenergywithoutthecrash
DonrsquothaveamasticatingjuicerSubstitutewheatgrassforwatercress
SpringSprout
Ingredients
1ndash2cupschoppedbrusselssprouts1lemon(peeled)
3ndash4strawberries(leavetopson)1cuplettucegreens1orange(peeled)
Juice
Brussels sprouts tend togetabadwrapEverykidhaspushed thosepungent-smellinggreensaroundtheirplatewithaforkhopingMomorDadmighttakepityandexcuse them from the tablebeforehaving togulp themdownWecanpromiseyoursquollhaveachangeofheartinregardtobrusselssproutsaftertryingSpringSprout
Its fruity-sweet taste will make you forget altogether that yoursquore helping yourimmunesystemdetoxfightcancerandthatyoursquoreactuallyeatingyourbrusselssproutsMakeMomproudanddrinkyoursprouts
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 arichsourceofantioxidantsmakingthisanall-aroundbeautybeverage
Spiru-limade
Ingredients
1tbspspirulinapowder1lime(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 vegansorvegetarianslookingtogetmoreproteinintheirdietCapsulesofthisblue-greenalgaecanbefoundinthesupplementssectionofhealthandfitnessstoresnearyoubutbesuretoinvestinawell-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 nutrientsPopeyePunch flexesheavy fiber protein and iron Spinach themost nutrientdensegreenisessentialtoanygrowingkidorkidatheartrsquosdiet
Better than powdered drinks sodas or cans of concentrated juice PopeyePunchistheidealdrinkforanykidofanyageBestrongtothefinishanddrinkupyourspinach
TrueCollards
Ingredients
4leavescollards2ndash3cupswatermelon
1pear1cupblueberries1lime(peeled)
Juice
YoursquollseeyourtruecolorsshiningthroughafterintroducingcollardsintoyourdietMore than likely those colorswill be varying shades of greenPear andwatermelonhighinvitaminsKandCaddasweet-sugarygoodnesstoanoftenspicy-flavored green while blueberries and lime add antioxidants tang anddimension
With a combination as sweet as this we can certainly say ldquoItrsquos easy beinggreenrdquo
GreensLover
Ingredients
3leaveskale1bunchcilantro
1cupspinach1cucumber1ndash2carrots1greenapple
Juice
The ldquogood-for-yourdquo factor in salads are oftentimes ruined by introducingdressingsandoilsandyouendupsacrificinghealthbenefitsfortaste
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
Whosaysyoucanrsquothaveitall
Resources
TheEncyclopediaofHealingFoodsbyMichaelTMurrayND
wwwhgdbookcomhealing-foods
TheCoconutOilMiraclebyBruceFifeNDwwwhgdbookcomcoconut-miracle
UserrsquosGuide toProteinandAminoAcids (BasicHealthPublications)byKeriMarshallND
wwwhgdbookcomamino-acids
TheProteinPowerLifeplanbyMichaelRampMaryDanEadesMDwwwhgdbookcomprotein-power
TheWheatgrassBookbyAnnWigmorewwwhgdbookcomwheatgrass-book
BrevilleBJE510XLIkon900-WattVariable-SpeedJuiceExtractorwwwhgdbookcomjuicer
NutivaOrganicExtra-VirginCoconutOilwwwhgdbookcomnutiva
TropicalTraditionsGoldLabelVirginCoconutOilwwwhgdbookcomcoconut-oil
SproutPeoplemdashSproutingsupplieskitsandseedswwwhgdbookcomsprouts
BakerCreekHeirloomSeedswwwhgdbookcomheirloom
AmazingGrassOrganicWheatGrassPowderwwwhgdbookcomwheatgrass-powder
TheWorldrsquosHealthiestFoodsListwwwwhfoodscom
USDANationalNutrientDatabaseforStandardReferencewwwhgdbookcomnutrient-data
wwwnalusdagovfnicfoodcompsearch
SELFNutritionDatanutritiondataselfcom
AboutOrganicProducewwwhgdbookcomorganic-produce
Organic Foods vs Supermarket Foods Element Levels by Bob L Smith(DoctorrsquosDataInc)
wwwhgdbookcomorganic-vs-supermarket
Dietary Reference Intakes for Energy Carbohydrate Fiber Fat Fatty AcidsCholesterolProteinandAminoAcidsbytheFoodandNutritionBoard
wwwhgdbookcomdietary-intake
Index
4CarrotGold117acaiberries3183agave39alkalize7-8almondbutter3249528995Aloeberry79aloevera8323979AmericanPie105aminoacids6anise2685135Anti-toxi-mint83apple172955636573798799105115117119121123129141143147149161
AppleRaz63arugula11-1287107123131avocado29323445569799banana29436163656973818789103105107basil1245467187133beepollen3340113beetsgreens13264587119121127145149BeetleJuice121bellpepper29121127139blackberries2975101107BlackMelon75blenders951-53blending55BlimeyMary137blueberries2729798995101107159bokchoy1381117broccoli14379399115121129153Broccolean153Brusselssprouts26103151buying41
cabbage1415115119cantaloupe297593carrots2645115117121137139147149153161cayennepepper33101125celery15-1673101109127137141143chard1779147cherries29135chocolate33-34cilantro18123161cinnamon36398589105coconut(watermilkflesh)34568185919597105123ColdKillah139collardgreens1871839199129159CoolSlaw115cranberries2991CrazyCran91cucumber2965839399113127133153161Dande-lemon125dandeliongreens1995125dates39-4095135DumpkinPie89echinacea139Ener-Gee149flaxseed34-3585fig85fennel(seeanise)garlic35139ginger35113115117125133135139149GingerSnap135GoldlsquonrsquoDelicious141grapefruit29103GrapePearA61grapes296173119129145GreenClean133GreenDrinkDiet47GreenJava77GreenKing129greenonion26137Greenslover161
growing4144guava2997Guavacado97HealthyGreenDrinkthe65HeavyGreen99HitPearade101honey3940honeydewmelon29637593HotRocket123jackfruit103JackSprout103jalapeno123juicers51centrifugaljuicers51masticatingjuicers51-52trituratingjuicers951-52juices111juicing515255JustBeetIt87JustPeachy67kale216163113117119139149161kiwi297183141lemon296369839197103115125127133139145151155lettucegreens21699197107151lettuceRock107lime2965699399107133137147155159liquidate95mango29697197MangoMint-jito69mint22456569839193133143MintalMelon93MintJulep143mustardgreens23141nectarine29155nutmeg36105oliveoil127orange296177818591131149151parsley23109121153peach296773141
pear296191101155159pepper109137pineapple2981101157Pome-ade145pomegranate73145PopeyePunch157protein5-6pumpkin35-3689radicchio26125147Radicchioactive147Rad-ishRadish113radish26101109113147raspberries2963101107157RedQueen119rocket(seearugula)RocketFuel131saving4143smoothies59soysauce109123spinach2467737579858999101105109129133135143149157161
Spiru-limade155spirulina155SpringSprout151storing4145-46strawberries297173101107151StrawberryPatch71Straw-megranate73sunflowersprouts103superfoods31sweeteners39sweetpotato121SweetPotatoPie85tabasco109137tomato29109137tomSoy-er109TropicalSun81TrueCollards159turnipgreens25
Veggie-all127watercress25-2665137149155watermelon2975159wheatgrass26375277131149
- Copyright
- Titlepage
- Contents
- Introduction
-
- Why Go Green
- The Greens
- Adding Fruit
- Adding ldquoSuperfoodsrdquo
- Sweeteners (If You Must)
- Tips Buying Saving Growing and Storing
-
- The Green Drink Diet
-
- Think Supplement Not Diet
- Making Your Green Drink Equipment and How-To
- Juicing vs Blending
-
- SMOOTHIES
-
- A Grape Pear
- Apple Raz
- The Healthy Green Drink
- Just Peachy
- Mango Mint-jito
- Strawberry Patch
- Straw-megranate
- Black Melon
- Green Java
- Aloeberry
- Tropical Sun
- Anti-toxi-mint
- Sweet Potato Pie
- Just Beet It
- Dumpkin Pie
- Crazy Cran
- Mintal Melon
- Liquidate
- Guavacado
- Heavy Green
- Hit Pearade
- Jack Sprout
- American Pie
- Lettuce Rock
- Tom Soy-er
-
- JUICES
-
- Rad-ish Radish
- Cool Slaw
- 4 Carrot Gold
- Red Queen
- Beetle Juice
- Hot Rocket
- Dande-Lemon
- Veggie-All
- Green King
- Rocket Fuel
- Green Clean
- Ginger Snap
- Blimey Mary
- Cold Killah
- Gold lsquonrsquo Delicious
- Mint Julep
- Pome-ade
- Radicchio Active
- Ener-Gee
- Spring Sprout
- Broccolean
- Spiru-limade
- Popeye Punch
- True Collards
- Greens Lover
- Resources
-
- Index
-