GREEN SMOOTHIE RECIPES
Jump Into a Healthy Lifestyle and Feel Good*
*Research has revealed that more than two thirds of all deaths
in the United States are diet related. www.livingfoods.com/articles/chia
Jump Into a Healthy Lifestyle and Feel Good*
*Research has revealed that more than two thirds of all deaths
in the United States are diet related. www.livingfoods.com/articles/chia
HA-HA
HEALTHY ALTERNATIVES THRU HEALING ARTS
GOOD FOOD, GOOD MOOD SMOOTHIE RECIPES
Learning to Listen to Your Body & Mind
A Tasty Nutritious Meal in a Glass - Empower Yourself
Just days after people changed their diets from pro-inflammatory to anti-inflammatory they often describe noticeable relief from previous discomforts,
have better weight control, may see improvements in appearance, mood, energy, & cognitive functioning, notice a lessening of body aches & pains may notice improvements in symptoms of diseases like heart disease & diabetes.
JUMP INTO A HEALTHY LIFESTYLE & FEEL GOOD!
OBLIGATORY DISCLAIMER: If you do have a food/ chemical trigger that causes you distress, then it is important to know this information. It will be empowering. Before making any diet changes, consult a nutritionist or doctor knowledgeable in nutrition, especially if you are taking drugs.
TABLE OF CONTENT
Empower Yourself
Research
Green Smoothie Formula
Why Drink Green Smoothies?
General Guidelines
List of Greens & Fruits
Sweet Fruit Smoothies
Sweet Green Smoothies
Savory Green Smoothies
Ice Cream Smoothies
Helpful Hints
Healthy Food Chart
Research has revealed that more than two thirds of all deaths in the United States are diet related. www.livingfoods.com/articles/chia
Get into the Habit of Drinking 1 or 2 Green Smoothies Every Day for Breakfast &/or Lunch.
feel better
feel lighter
look better
lose weight
think more clearly
Get a head start on eating 5-10 servings of vegetables & fruits per day with Green Smoothies.
JUMP INTO A HEALTHY LIFESTYLE & FEEL GOOD!
GREEN SMOOTHIE FORMULA
1st – Choose a Base
7th – ENJOY!
(Creaminess is increased by seeds, nuts, avocado & bananas.)
WHY DRINK GREEN SMOOTHIES?
1.very nutritious
2.easy to digest
3.easy to assimilate nutrients
4.whole food fiber, good for the digestive tract
5.chlorophyll – the green color in greens*
6.easy to make & a quick clean up – less than 5 minutes
7.children love green smoothies
8.drinking healthy GS rests your body from problem foods for that one meal
9.an excellent way to ingest more greens everyday
10.healing & as a meal substitute can help with weight loss
*“ …consuming chlorophyll is like receiving a healthy blood transfusion.” Dr. Ann Wigmore
“By drinking 2 or 3 cups of green smoothies daily you will consume enough greens for the day to nourish your body &
all of the beneficial nutrients will be assimilated.” Victoria Boutenko
General Guidelines
A. To begin, start with a small handful of leafy greens. After a few days or a week,
increase to 2 small handfuls. Increase or decrease according to taste.
B. ALWAYS alternate greens. Do not use only one type all the time. Variety is important.
C. Make banana milk by blending 1 or 2 bananas in 1 to 2 cups of water & then add greens.
Experiment with different fruits & fruit combinations when ready.
D. GS make a delicious breakfast & are a wonderful way to start your day. If you are still hungry after drinking a GS,
add more fruit & more greens next time and see “E” below.
E. Optional additions:
a) 1 T ground flax, chia, or sesame seed (always grind only the amounts of nuts or seeds you will use immediately) *
b) slice of ginger, to taste c) ¼ - ½ avocado d) nuts or nut butters
F. If you do not want to taste the greens, use 60% or more fruit & 40% or less greens.
Taste can always be adjusted by adding more fruit.
G. Blend fruit & water first, then add greens and blend.*
H. Only make as much as you can drink immediately; saving GS for later results in nutrients loss.
I. For fruit smoothies, omit the greens.
J. Remove seeds from fruit. Peel if skin is not edible. .
*Can blend all ingredients together with a high speed blender.
LIST OF GREENS & FRUITS
Greens – any leafy green
Arugula
Bibb Lettuce
Carrot Tops
Celery Leaves & Stalks
Cilantro
Collard Greens
Dandelion Greens
Kale
Parsley
Romaine Lettuce
Spinach
Swiss Chard
Fruit
Apple
Banana
Blackberries
Blueberries
Coconut
Dates
Figs
Grapes
Mango
Oranges
Papaya
Pear
Pineapple
Raisins
Raspberries
Strawberries
SWEET FRUIT SMOOTHIES
1. Watermelon Wonder
1 bowl of watermelon pieces (remove only outer green layer, use white parts & seeds); do not add water
Fill blender with chunks of watermelon & stop blender to push watermelon pieces down from the sides. Drink when liquefied.
SWEET GREEN SMOOTHIES
(blend all smoothie ingredients on high until smooth & creamy; for more fruit smoothies omit the greens)
1. Spinach Green Smoothie
1 – 2 bananas
1 – 2 handfuls spinach
slice of ginger (optional, start with a ¼” slice or less if using )
1-2 cups of water
2. Mango, Banana, Peanut Butter or Tahini Green Smoothie
1 ripe mango, remove seed & peel
1 ripe banana
1 - 2 T organic tahini or organic peanut butter
add 1 cup of any leafy green
3. Banana & Orange Green Smoothie
2 small bananas
2 oranges, peeled & deseeded
1 large bunch of leafy greens
Add a little water if needed
4. Pineapple & Orange Green Smoothie
1 orange, peeled & deseeded
1 cup chopped fresh or frozen pineapple
2 cups fresh leafy greens
2 celery stalks, chopped
½ cup of water
5. Pear & Kale Green Smoothie
1 pear, deseeded, & 2 ripe bananas
cinnamon to taste (optional)
1 – 4 or more kale leaves (start with less 1st time)
handful fresh parsley
1 stalk of celery
1 – 2 cups water
6. Chocolate & Beet Greens Green Smoothie
2 ripe bananas
1 T pure cocoa or cacao (no additives)
1 – 2 handfuls beet greens
1 – 2 cups water
7. Arugula & Pear Green Smoothie
1 ripe banana & 2 – 3 pears, deseeded
½ - 1 bag frozen raspberries
1 – 2 small handfuls arugula
2 – 2 ½ cups of water
8. Apple & Dandelion Green Smoothie
1 ripe banana & 2 large apples, deseeded
1 lemon (deseeded & peeled, leave white pith)
2 T flax seeds
1 bunch dandelion greens
enough water to cover all ingredients
9. Carrot & Ginger Green Smoothie
juice from one bunch of carrots & carrot tops
½ avocado, remove seed
½ lemon, peeled & deseeded
1/3 inch fresh ginger or to taste
pinch sea salt & cayenne pepper (optional)
10. Banana, Orange, Chia Green Smoothie
3 large bananas
2 medium oranges, deseeded
1 apple chopped, deseeded
1 cup mild leafy greens
1 T lemon juice
1 sprinkle cinnamon
1 T chia seeds (soaked 3 hours or overnight)
½ - 1 cup water
11. Spinach & Papaya Green Smoothie
1 – 2 cups fresh spinach
1 cup chopped papaya, deseeded & peeled
½ or 1 ripe banana
1 cup water
12. Fruit, Vegetables & Greens Green Smoothie
1 handful of spinach
½ zucchini
¼ small beet
½ cup fresh coconut or ¼ cup dried coconut
½ cup pineapple (fresh or frozen)
½ cucumber
2 cups water
SAVORY GREEN SMOOTHIES
1.Spicy Green Smoothie
1 avocado, remove seed & peel
¼ small orange beet
1 small cucumber
juice of 1 lemon
splash vanilla extract
inch of fresh ginger
1/8 or ½ jalapeno pepper (to taste)
3 cups water
2. Tomato, Celery, Cilantro (Parsley) Green Smoothie
1 tomato
1 – 2 stalks celery
½ - 1 avocado, remove seed & peel
a handful of cilantro or parsley
juice of ¼ to ½ lemon (to taste)
pinch or more of cayenne pepper (to taste)
a little sea salt (to taste)
3. Cucumber-Papaya Smoothie Recipe
medium organic cucumber, with peel
½ large ripe papaya, peeled and deseeded
1/4 avocado, peeled and pitted
2 - 4 ounces of filtered water
ICE CREAM SMOOTHIES
1. Any Berry Banana Ice Cream
4 frozen bananas, let thaw a little then put in food processor
1 cup berries of choice: strawberries, blueberries, etc. .
sprinkle some berries on top of ice cream (optional)
1/8 - ¼ cup water or coconut water, for desired consistency
process 2 bananas first & place in bowl, process remaining bananas until creamy
then add rest of ingredients & process until smooth & creamy; mix all together
2. Variations
instead of berries add 12 almonds &
1 tablespoon organic cocoa powder (no additives) OR
add 2 – 4 soaked dried fruit with ¼ cup of soak water,
use dates, figs, apricots, raisins, any dried fruit you like
can add any nuts you like (soak nuts & dried fruit overnight, rinse & drain nuts) OR
add ½ cup dried coconut flakes with ¼ cup soaked dried pineapple with 1/8 – ¼ cup soak water or coconut water OR
add 1 T cocoa powder (no additives), ½ t cinnamon, powdered cloves & nutmeg to taste, ½ t vanilla extract,
soaked dried apple slices, & 1/8 cup of the soak water OR
sprinkle maple syrup to taste over bananas & process
sprinkle chopped walnuts over maple banana ice cream
“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison. “ Ann Wigmore
Helpful Hints
Always clean your blender right after making Green Smoothies.
This will save a lot of time & trouble.
Vary the greens you eat for maximum nutritional benefits.
Keep a food journal about your new experiences with a healthier diet.
Find people also interested in green smoothies & a healthier lifestyle & exchange recipes & support.
This website has free green smoothie recipes:
www.hacres.com, www.rawfamily.com
Also, for healthiest Green Smoothie Recipes, Google Raw Vegan Green Smoothie Recipes.
Want Optimal Health?
Avoid or Decrease the Following Potential Triggers
Sugar, Dairy, Gluten, Soda Pop, Meat, Caffeine, Bad Fats, Any Processed Foods, Irradiated or Genetically Modified Foods, Plastic Bottles, Aluminum, Teflon, Environmental Toxins including Chemicals & Heavy Metals
Healthy Soil = Healthy Plants = Healthy People
HEALTHY ALTERNATIVES THRU HEALING ARTS
GOOD FOOD, GOOD MOOD SMOOTHIE RECIPES
Learning to Listen to Your Body & Mind
A Tasty Nutritious Meal in a Glass - Empower Yourself
Just days after people changed their diets from pro-inflammatory to anti-inflammatory they often describe noticeable relief from previous discomforts,
have better weight control, may see improvements in appearance, mood, energy, & cognitive functioning, notice a lessening of body aches & pains may notice improvements in symptoms of diseases like heart disease & diabetes.
JUMP INTO A HEALTHY LIFESTYLE & FEEL GOOD!
OBLIGATORY DISCLAIMER: If you do have a food/ chemical trigger that causes you distress, then it is important to know this information. It will be empowering. Before making any diet changes, consult a nutritionist or doctor knowledgeable in nutrition, especially if you are taking drugs.
TABLE OF CONTENT
Empower Yourself
Research
Green Smoothie Formula
Why Drink Green Smoothies?
General Guidelines
List of Greens & Fruits
Sweet Fruit Smoothies
Sweet Green Smoothies
Savory Green Smoothies
Ice Cream Smoothies
Helpful Hints
Healthy Food Chart
Research has revealed that more than two thirds of all deaths in the United States are diet related. www.livingfoods.com/articles/chia
Get into the Habit of Drinking 1 or 2 Green Smoothies Every Day for Breakfast &/or Lunch.
feel better
feel lighter
look better
lose weight
think more clearly
Get a head start on eating 5-10 servings of vegetables & fruits per day with Green Smoothies.
JUMP INTO A HEALTHY LIFESTYLE & FEEL GOOD!
GREEN SMOOTHIE FORMULA
1st – Choose a Base
- Banana Milk (blend ripe banana with water)
- Filtered Water
- Almond or Other Nut Milk
- Coconut Milk or Water
- Avocado & Water
- See List of Greens & Fruits
- See List of Greens & Fruits
- Chia, Flax, Sunflower, Pumpkin or Sesame Seeds
- Nuts e.g. Almond, Cashew, Walnuts, etc.
- Spirulina or Chlorella
- Maca
- Cinnamon
- Vanilla Extract
- Raw Honey or Raw Organic Agave
- Stevia
- Chopped Dates or Raisins
7th – ENJOY!
(Creaminess is increased by seeds, nuts, avocado & bananas.)
WHY DRINK GREEN SMOOTHIES?
1.very nutritious
2.easy to digest
3.easy to assimilate nutrients
4.whole food fiber, good for the digestive tract
5.chlorophyll – the green color in greens*
6.easy to make & a quick clean up – less than 5 minutes
7.children love green smoothies
8.drinking healthy GS rests your body from problem foods for that one meal
9.an excellent way to ingest more greens everyday
10.healing & as a meal substitute can help with weight loss
*“ …consuming chlorophyll is like receiving a healthy blood transfusion.” Dr. Ann Wigmore
“By drinking 2 or 3 cups of green smoothies daily you will consume enough greens for the day to nourish your body &
all of the beneficial nutrients will be assimilated.” Victoria Boutenko
General Guidelines
A. To begin, start with a small handful of leafy greens. After a few days or a week,
increase to 2 small handfuls. Increase or decrease according to taste.
B. ALWAYS alternate greens. Do not use only one type all the time. Variety is important.
C. Make banana milk by blending 1 or 2 bananas in 1 to 2 cups of water & then add greens.
Experiment with different fruits & fruit combinations when ready.
D. GS make a delicious breakfast & are a wonderful way to start your day. If you are still hungry after drinking a GS,
add more fruit & more greens next time and see “E” below.
E. Optional additions:
a) 1 T ground flax, chia, or sesame seed (always grind only the amounts of nuts or seeds you will use immediately) *
b) slice of ginger, to taste c) ¼ - ½ avocado d) nuts or nut butters
F. If you do not want to taste the greens, use 60% or more fruit & 40% or less greens.
Taste can always be adjusted by adding more fruit.
G. Blend fruit & water first, then add greens and blend.*
H. Only make as much as you can drink immediately; saving GS for later results in nutrients loss.
I. For fruit smoothies, omit the greens.
J. Remove seeds from fruit. Peel if skin is not edible. .
*Can blend all ingredients together with a high speed blender.
LIST OF GREENS & FRUITS
Greens – any leafy green
Arugula
Bibb Lettuce
Carrot Tops
Celery Leaves & Stalks
Cilantro
Collard Greens
Dandelion Greens
Kale
Parsley
Romaine Lettuce
Spinach
Swiss Chard
Fruit
Apple
Banana
Blackberries
Blueberries
Coconut
Dates
Figs
Grapes
Mango
Oranges
Papaya
Pear
Pineapple
Raisins
Raspberries
Strawberries
SWEET FRUIT SMOOTHIES
1. Watermelon Wonder
1 bowl of watermelon pieces (remove only outer green layer, use white parts & seeds); do not add water
Fill blender with chunks of watermelon & stop blender to push watermelon pieces down from the sides. Drink when liquefied.
SWEET GREEN SMOOTHIES
(blend all smoothie ingredients on high until smooth & creamy; for more fruit smoothies omit the greens)
1. Spinach Green Smoothie
1 – 2 bananas
1 – 2 handfuls spinach
slice of ginger (optional, start with a ¼” slice or less if using )
1-2 cups of water
2. Mango, Banana, Peanut Butter or Tahini Green Smoothie
1 ripe mango, remove seed & peel
1 ripe banana
1 - 2 T organic tahini or organic peanut butter
add 1 cup of any leafy green
3. Banana & Orange Green Smoothie
2 small bananas
2 oranges, peeled & deseeded
1 large bunch of leafy greens
Add a little water if needed
4. Pineapple & Orange Green Smoothie
1 orange, peeled & deseeded
1 cup chopped fresh or frozen pineapple
2 cups fresh leafy greens
2 celery stalks, chopped
½ cup of water
5. Pear & Kale Green Smoothie
1 pear, deseeded, & 2 ripe bananas
cinnamon to taste (optional)
1 – 4 or more kale leaves (start with less 1st time)
handful fresh parsley
1 stalk of celery
1 – 2 cups water
6. Chocolate & Beet Greens Green Smoothie
2 ripe bananas
1 T pure cocoa or cacao (no additives)
1 – 2 handfuls beet greens
1 – 2 cups water
7. Arugula & Pear Green Smoothie
1 ripe banana & 2 – 3 pears, deseeded
½ - 1 bag frozen raspberries
1 – 2 small handfuls arugula
2 – 2 ½ cups of water
8. Apple & Dandelion Green Smoothie
1 ripe banana & 2 large apples, deseeded
1 lemon (deseeded & peeled, leave white pith)
2 T flax seeds
1 bunch dandelion greens
enough water to cover all ingredients
9. Carrot & Ginger Green Smoothie
juice from one bunch of carrots & carrot tops
½ avocado, remove seed
½ lemon, peeled & deseeded
1/3 inch fresh ginger or to taste
pinch sea salt & cayenne pepper (optional)
10. Banana, Orange, Chia Green Smoothie
3 large bananas
2 medium oranges, deseeded
1 apple chopped, deseeded
1 cup mild leafy greens
1 T lemon juice
1 sprinkle cinnamon
1 T chia seeds (soaked 3 hours or overnight)
½ - 1 cup water
11. Spinach & Papaya Green Smoothie
1 – 2 cups fresh spinach
1 cup chopped papaya, deseeded & peeled
½ or 1 ripe banana
1 cup water
12. Fruit, Vegetables & Greens Green Smoothie
1 handful of spinach
½ zucchini
¼ small beet
½ cup fresh coconut or ¼ cup dried coconut
½ cup pineapple (fresh or frozen)
½ cucumber
2 cups water
SAVORY GREEN SMOOTHIES
1.Spicy Green Smoothie
1 avocado, remove seed & peel
¼ small orange beet
1 small cucumber
juice of 1 lemon
splash vanilla extract
inch of fresh ginger
1/8 or ½ jalapeno pepper (to taste)
3 cups water
2. Tomato, Celery, Cilantro (Parsley) Green Smoothie
1 tomato
1 – 2 stalks celery
½ - 1 avocado, remove seed & peel
a handful of cilantro or parsley
juice of ¼ to ½ lemon (to taste)
pinch or more of cayenne pepper (to taste)
a little sea salt (to taste)
3. Cucumber-Papaya Smoothie Recipe
medium organic cucumber, with peel
½ large ripe papaya, peeled and deseeded
1/4 avocado, peeled and pitted
2 - 4 ounces of filtered water
ICE CREAM SMOOTHIES
1. Any Berry Banana Ice Cream
4 frozen bananas, let thaw a little then put in food processor
1 cup berries of choice: strawberries, blueberries, etc. .
sprinkle some berries on top of ice cream (optional)
1/8 - ¼ cup water or coconut water, for desired consistency
process 2 bananas first & place in bowl, process remaining bananas until creamy
then add rest of ingredients & process until smooth & creamy; mix all together
2. Variations
instead of berries add 12 almonds &
1 tablespoon organic cocoa powder (no additives) OR
add 2 – 4 soaked dried fruit with ¼ cup of soak water,
use dates, figs, apricots, raisins, any dried fruit you like
can add any nuts you like (soak nuts & dried fruit overnight, rinse & drain nuts) OR
add ½ cup dried coconut flakes with ¼ cup soaked dried pineapple with 1/8 – ¼ cup soak water or coconut water OR
add 1 T cocoa powder (no additives), ½ t cinnamon, powdered cloves & nutmeg to taste, ½ t vanilla extract,
soaked dried apple slices, & 1/8 cup of the soak water OR
sprinkle maple syrup to taste over bananas & process
sprinkle chopped walnuts over maple banana ice cream
“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison. “ Ann Wigmore
Helpful Hints
Always clean your blender right after making Green Smoothies.
This will save a lot of time & trouble.
Vary the greens you eat for maximum nutritional benefits.
Keep a food journal about your new experiences with a healthier diet.
Find people also interested in green smoothies & a healthier lifestyle & exchange recipes & support.
This website has free green smoothie recipes:
www.hacres.com, www.rawfamily.com
Also, for healthiest Green Smoothie Recipes, Google Raw Vegan Green Smoothie Recipes.
Want Optimal Health?
Avoid or Decrease the Following Potential Triggers
Sugar, Dairy, Gluten, Soda Pop, Meat, Caffeine, Bad Fats, Any Processed Foods, Irradiated or Genetically Modified Foods, Plastic Bottles, Aluminum, Teflon, Environmental Toxins including Chemicals & Heavy Metals
Healthy Soil = Healthy Plants = Healthy People
Get into the Habit of Drinking 1 or 2 Green Smoothies Every
Day for Breakfast &/or Lunch and
Get a head start on eating 5-10 servings of vegetables & fruits per day with Green Smoothies.
- feel better
- feel lighter
- look better
- lose weight
- think more clearly
Get a head start on eating 5-10 servings of vegetables & fruits per day with Green Smoothies.
Some RECIPES
(BLEND ALL SMOOTHIE ON HIGH IN A BLENDER UNTIL SMOOTH AND CREAMY. HIGH SPEED BLENDERS WORK THE BEST.
BE CAREFUL YOUR BLENDER DOES NOT OVERHEAT IF IT IS NOT HIGH SPEED.)
(BLEND ALL SMOOTHIE ON HIGH IN A BLENDER UNTIL SMOOTH AND CREAMY. HIGH SPEED BLENDERS WORK THE BEST.
BE CAREFUL YOUR BLENDER DOES NOT OVERHEAT IF IT IS NOT HIGH SPEED.)
Savory Green Smoothies
1. Spicy Green Smoothie 1 avocado, remove seed & peel ¼ - 1 small orange or red beet 1 small cucumber juice of 1 lemon splash vanilla extract inch of fresh ginger 1/8 or ½ jalapeno pepper (to taste) 3 cups water 2. Tomato, Celery, Cilantro (Parsley) Green Smoothie 1 tomato 1 – 2 stalks celery ½ - 1 avocado, remove seed & peel a handful of cilantro or parsley juice of ¼ to ½ lemon (to taste) pinch or more of cayenne pepper (to taste) a little sea salt (to taste) - optional 3. Cucumber-Papaya Smoothie Recipe medium organic cucumber, with peel ½ large ripe papaya, peeled and deseeded 1/4 avocado, peeled and pitted 2 - 4 ounces of filtered water |
Sweet Green Smoothies
1. Spinach Banana Green Smoothie 1-2 bananas 1-2 handfuls of spinach slice of ginger (optional, start with 1/4" slice or less if using) 1-2 cups of water 2. Pineapple & Orange Green Smoothie 1 orange, peeled & deseeded 1 cup chopped fresh or frozen pineapple 2 cups fresh leafy greens 2 celery stalks, chopped ½ cup of water 3. Apple & Dandelion Green Smoothie 1 ripe banana & 2 large apples, deseeded 1 lemon (deseeded & peeled, leave white pith) 2 T flax seeds 1 bunch dandelion greens 2 cups water to cover all ingredients |
Helpful Hints
www.rawfamily.com
- Always clean your blender right after making Green Smoothies. This will save a lot of time & trouble.
- Vary the greens you eat for maximum nutritional benefits.
- Keep a food journal about your new experiences with a healthier diet.
- Find people also interested in green smoothies & a healthier lifestyle & exchange recipes & support.
- These websites have free green smoothie recipes:
www.rawfamily.com