INTRODUCTION

When it comes to great health, there’s one thing the editors at Women’s Health and I know for sure: Eating more whole fruits and veggies is transformative for your body. We also know it’s not always easy to eat healthy. There are temptations surrounding us, especially quick-and-easy convenience foods. Our solution? Make healthy meals fast and delicious. So we teamed up to provide you with a range of soups and smoothies that you can make easily and enjoy no matter what time of day or year.

But this is not your typical recipe book. It’s really three books in one: a cookbook, nutrition guide, and health-troubleshooting handbook. Every recipe has been carefully created with a purpose. Each chapter addresses a specific health issue, and the ingredients used in each recipe were chosen specifically to treat that issue. Have a cold? Try a soup with garlic. Menstrual cramps? A smoothie with banana should do the trick. We’ve got your every health concern covered.

Soups and smoothies are an easy way to pack a ton of fruits and vegetables into your diet. We all know we need to eat more of them, but after reading this book you will realize why they are so critical for your health and exactly how the nutrients in these foods help your body. In my 20 years of practice as a registered dietitian and nutritionist, I have found that when people understand why they should eat or avoid certain foods, they are more excited and motivated to follow my advice on their path to better health.

WHY SOUPS & SMOOTHIES?

Some may argue that eating the fruits and vegetables whole would be better than blending them. That may be true in a perfect world, but this is not a perfect world. Let’s be honest: Very few of us get the recommended daily amounts of fruits, vegetables, vitamins, and minerals we’re supposed to. We are so busy with work and family responsibilities that getting a healthy meal prepared is just not going to happen at every breakfast, lunch, and dinner of the week. That is where this book will save you. Smoothies and soups are a great way to embrace life’s chaos without compromising your health (and sanity). Blending foods retains all of the good stuff—the fiber, vitamins, minerals, and other nutrients. The fiber fills you up and aids digestion. In contrast, juicing throws out the fiber and leaves you with a drink that can be high in sugar.

The soup recipes ahead are designed to make 4 servings. They’re super easy to prepare and simmer on the stove while you’re home relaxing, binge-watching Netflix, or doing laundry. And soup isn’t just for the chilly winter months. We’ve included recipes that are perfect for summertime sipping as well! When it comes to storage, refrigerate the soup in food storage containers or mason jars. If you want to freeze it, keep in mind that liquids expand while freezing and plastic containers often have harmful chemicals, so be sure to use glass containers and do not fill the container to the top. Leave about an inch between the soup and the lid to allow for expansion. That way you can quickly heat up the soup and serve it on the go.

Soup is your best friend on a hectic day. It’s the perfect afternoon snack to hold you over until dinner, and it also helps control calorie intake. According to a study at Pennsylvania State University, eating low-calorie soup before a meal can reduce the number of calories you consume during the meal. The participants in the study who had soup before their entree reduced their total calorie intake by 20 percent compared to those who did not have soup. It might not sound huge, but anything that helps curb overeating really makes a difference in your overall health, whether you’re trying to slim down or just stay satisfied with real, nutritious foods.

We also love smoothies—who doesn’t? Smoothies are ideal for breakfast, especially on days when you have to get out of the house early. They’re super easy to blend and enjoy while you’re on the go. We’ve combined the healthiest ingredients to flush your body with nutrients. That includes some veggies too! But don’t be afraid. Bright green smoothies with kale or spinach may look unappetizing, but we promise, we’ve carefully chosen ingredient combinations so that you won’t even taste the vegetables. Most of the smoothies also contain protein from nut butters or yogurt, so these can be used as meal replacements that will keep you energized throughout the morning and all day long.

BACK TO BASICS: WHOLE FOODS

There’s a reason the Standard American Diet acronym is SAD. In 2016, the typical American diet was loaded with processed foods. The scariest part is that you may not even know you’re consuming them! To clean up your health, you simply must eat more real, whole foods, aka “clean” foods. So what are “whole foods”? Whole foods are foods in their natural state, with all of the vitamins, minerals, and other nutrients. Whole foods are not refined or processed in a factory. They go from the ground or tree or farm right to your table.

Processed foods are bad for us because they’re made in factories that strip whole foods of nutrients and add sugar, salt, and other ingredients to enhance flavor, texture, and color. Sadly, processed foods have become the foundation of the American diet, and that is partly why obesity rates are so high. Many Americans survive on fast food, snack foods, and soda, but the body can only take so much fat, sugar, and salt. Over time, diabetes, high blood pressure, weight gain, and other major health issues develop. That’s why we want to help you get back to basics: whole foods that provide your body with the fuel it needs to function properly and stay healthy.

Although we emphasize whole foods, we did include some packaged foods in the recipes. But don’t worry, they are still good for you and make life a little easier. Ingredients like low-sodium broth, coconut milk (in a carton, not canned!), almond milk, peanut butter, and canned beans were selected because they save time but are still healthy. If you prefer making your own peanut butter, coconut milk, and broth from scratch, go for it!

NUTRITION COMES FIRST

I have been a registered dietitian and nutritionist for the past 20 years. I’ve worked as a health educator, teaching classes on everything from weight loss and diabetes to heart disease and how to quit smoking. I’ve taught and counseled thousands of patients to lose weight and manage their medical issues with diet and lifestyle changes. I truly turned my passion into my profession, and I love educating and supporting people as they take control of their health.

I really believe I was destined to be a nutritionist. Throughout high school and college, I worked at a nearby health club, checking in members at the front desk and teaching them how to use the various exercise machines and weights. The gym became a big part of my life. I would exercise there after work and socialize with my coworkers. My daily routine throughout high school and college was working out, working, attending college, and studying. I have always been disciplined, and I knew that if I had a successful career, I would be able to live the life I wanted in the future. This was my daily motivation to study and prioritize what was important. I was never a “party girl” in college and I did not drink that much or experiment with drugs. (I’ve never even smoked a cigarette!)

Needless to say, health is my passion—but I realize everyone is on a different point on his or her wellness journey. Maybe you’re just beginning to take an interest in your health, or maybe you’re looking for even more healthy ideas. It doesn’t matter where you are, as long as you have a desire to nourish yourself and feel better. I’ve seen patients of all shapes and sizes become healthier, starting with their diet. This book will get you there.

WOMEN’S HEALTH

If you’re a reader of Women’s Health , then you already know that the editors are obsessed with helping women reach their fitness, weight loss, and nutrition goals. Each month, the editors scour every health study and medical journal, interviewing the country’s leading experts for the most up-to-date information on how to help women take charge of their bodies and minds. Women’s Health makes it a priority to deliver authoritative, evidence-based advice so you’re never left in the dark on any health issue, diet fad, or exercise plan, and now we’ve teamed up to give you our take on soups and smoothies. Together, we promise to help bring new vibrancy to your life through healthful blended meals. We’re not interested in short-term gimmicks that don’t last. We’re here to transform your lifestyle for the long run. Soups and smoothies are loaded with the best nutrients to keep you glowing inside and out. You’re going to look and feel great! Consider it our unbreakable promise.

READY? SET? BLEND!

Now that you know the basics of real, whole foods, soups, and smoothies, you’re ready to get started! Not sure where to begin? You could pinpoint a problem, from low energy to menstrual cramps, and start with a soup or smoothie designed to alleviate those symptoms. Or maybe there’s a particular ingredient you’re craving. Check out the Index for a soup or smoothie ingredient that strikes your fancy. We’ll be there along the way with tips, tricks, and even some fun DIY projects. Now grab your blender, fruits, and veggies, and dive into better health!

BUYING THE RIGHT BLENDER

The genius of soups and smoothies is that you don’t need a lot of kitchen experience or equipment. But obviously, there’s one tool you can’t do without: a blender. You’ll find them at all price points, with lots of different features. We explain below, but remember that whether you’re able to splurge on a Vitamix or need to dig out the drugstore version your mom bought you in college, the most important thing is to start using it!

VITAMIX PROFESSIONAL SERIES 750 BLACK WITH 64-OUNCE CONTAINER ($600)

If you are looking for the best blender you can buy and you are not on a budget, the Vitamix 750 is for you. Here are some of its features.

• Manual speed control: A manual control lets you slowly increase the blender’s speed, which prevents the “tornado effect” that makes it tricky to blend smoothies evenly. When a blender goes immediately to high speed, it makes air bubbles inside the pitcher, preventing the liquids and frozen ingredients from mixing, which creates chunky smoothies.

• Large plastic pitcher: The 8-cup pitcher is helpful when adding frozen ingredients, as they can be large, and when blending large batches of soup.

• Tamper: This is a tool that helps to blend thick, dense ingredients. It is used to push food down into the Vitamix processing blades but does not come into contact with the blades.

• Multipronged blades: If you will be adding ice, frozen fruit, and other hard ingredients, you’ll want multipronged blades to crush and liquefy them.

NINJA PROFESSIONAL BLENDER ($110)

If you want a quality blender for a reasonable price, then the Ninja Professional Blender is a great option! Features include:

• A powerful motor: The 1,000-watt motor is just about as powerful as those in some of the more expensive blenders.

• Sharp, unique blades: A unique stacked blade design helps this blender perform. The blade extends the length of the blender. It consists of three pairs of blades, staggered along a long stem. This design blends ingredients evenly.

• Large plastic 72-ounce pitcher with a pouring spout: This is great for blending big batches of soups or a few smoothie servings at one time.

• Performance: The Ninja Professional really keeps up with blenders that are four or five times its price, blending ice and frozen fruit easily.

HAMILTON BEACH WAVE CRUSHER MULTIFUNCTION BLENDER ($40)

For a very affordable blender that will do the job on a budget, this is a fantastic choice. Check out its qualities.

• Performance: The blender is very powerful and can puree, liquefy, blend, mix, chop, and crush ice.

• Good-size glass pitcher: The 40-ounce glass pitcher has a pour lid with a spout and dishwasher-safe parts.

• Unique function: The wave-action system forces foods and liquids down into the blades for a smoother result.

• Variety of functions: Settings include dice, stir, milkshake, chop, puree, smoothie, grind, crush ice, easy clean, mix, salsa, whip, grate, and icy drink.