Chapter 8

GREEN SMOOTHIES

GREEN SMOOTHIES MAKE perfect sense for people on the go—not just kids but the whole family. These green drinks can be made in minutes, and you can quickly add a variety of supplements such as vitamin C, barley greens, or bee pollen. You can basically drink your vitamins and minerals on the run! I have created more than one hundred recipes that incorporate greens and taste absolutely yummy. The picky eaters in your family will never even know the greens are there. But the best news is that as you sip your somewhat decadent shake, you’ll know you’re doing something really good for your body, not just your taste buds.

Acai-Cacao Supreme

1 cup fresh or frozen blueberries

1 cup fresh or frozen raspberries

½ cup plain yogurt

½ cup chopped kale

1 Tbsp. acai powder

1 Tbsp. cacao powder

1–2 drops stevia (optional)

Combine all ingredients in a blender and process well until smooth and creamy. Serve chilled. Serves 2.

HEALTH BENEFITS OF ACAI AND OTHER BERRIES

Acai berries are inch-long reddish-purple fruit. They come from the acai palm tree, which is native to Central and South America. Research has examined their antioxidant activity because antioxidants can help prevent diseases caused by oxidative stress, such as heart disease and cancer. Acai berries contain substances known as anthocyanins and flavonoids. Anthocyanins cause the red, purple, and blue shades in many fruits and vegetables. The foods richest in anthocyanins such as blueberries, red grapes, and acai range from deep purple to black. Some studies show that acai has even more antioxidant content than cranberries, raspberries, blackberries, strawberries, and blueberries.¹

Anthocyanins and flavonoids are potent antioxidants that help defend us against life’s stressors. They also have a roll in cell protection by quenching free radicals—harmful products that damage cells. When we include plenty of antioxidant-rich fruits and vegetables in our diets, we slow down the aging process and prevent disease by neutralizing free radicals.

Almond Swirl

1 cup almond milk

2 ripe peaches, pits removed, cut into chunks

½ cup kale, chopped

1–2 drops stevia

1 tsp. pure vanilla extract

½ tsp. pure almond extract

6 ice cubes

Combine all ingredients in a blender and process well until smooth and creamy. Serve chilled. Serves 2.

Amazon Kicker

1 cup fresh apple juice

½ cup frozen unsweetened acai berries

½ cup spinach

1 cup fresh or frozen strawberries

1 medium frozen banana, cut into chunks

4 ice cubes

Combine all ingredients in a blender and process well until smooth and creamy. Serve chilled. Serves 2.

Apple Spice

2 cups plain yogurt

1 cup chopped apple

1 cup baby spinach, packed

½ tsp. ground cinnamon or apple pie spice

½ cup fresh orange juice

Combine all ingredients in a blender and process well until smooth and creamy. Serve chilled. Serves 2.

Avocado Cream

½ cup almond milk

1 avocado, peeled and seeded

1 handful of spinach

2 Tbsp. fresh lemon juice

2–3 drops stevia

1 tsp. pure vanilla extract

1 tsp. organic lemon peel, freshly grated

6 ice cubes

Combine all ingredients in a blender and process well until smooth and creamy. Serve chilled. Serves 1.

Aztec Chili Cacao

1½ cups almond milk

½ cup spinach or chopped kale

1 banana, peeled and cut into chunks

½ vanilla bean

¼ jalapeño pepper, seeds removed unless you like really hot foods

½ tsp. cinnamon

1-2 Tbsp. cacao

Stevia drops to taste

6–8 ice cubes

Combine all ingredients in a blender and process well until smooth and creamy. Serve chilled. Serves 1–2.

Berries ’n’ Cream

1 cup strawberries with caps

1 banana, peeled, and cut into chunks

1 cup plain yogurt

½ cup loosely packed flat-leaf parsley

3–4 drops stevia (optional)

6 ice cubes

Combine all ingredients in a blender and process well until smooth and creamy. Serve chilled. Serves 2.

THE ANTI-INFLAMMAT ORY BENEFITS OF CHILIES

Chili peppers contain a substance known as capsaicin, which gives peppers their spicy taste. Capsaicin inhibits substance P, a neuropeptide associated with inflammation. The hotter the chili pepper, the more capsaicin. The hottest varieties are habañero, and Scotch bonnet jalapeños follow them in intensity. The mildest varieties are Spanish pimientos, Anaheim peppers, and Hungarian cherry peppers.

Capsaicin has been studied as a treatment for arthritis, psoriasis, and diabetic neuropathy. When animals were injected with a substance that causes inflammatory arthritis and were fed capsaicin in their diet, they experienced reduced inflammation and delayed onset of arthritis.²

Berry Mania

½ cup almond milk

½ cup plain low-fat yogurt

½ cup chopped kale

½ cup loosely packed baby spinach

½ cup fresh or frozen blueberries

½ cup fresh or frozen raspberries

½ cup fresh or frozen blackberries

1 frozen banana, cut into chunks

Combine all ingredients in a blender and process well until smooth and creamy. Serve immediately. Serves 2.

Berry Smooth

1 cup coconut milk

1 handful of spinach

2 cups fresh or frozen berries (blueberries, blackberries, or raspberries)

6 ice cubes (optional, may not be needed if using frozen fruit)

Combine all ingredients in a blender and process well until smooth and creamy/ slushy. Serve as soon as possible. Serves 1.

Berry-Mango-Kale Slushy

1 cup frozen strawberries with caps

1 cup chopped frozen mango

1 cup chopped kale

Juice of 1 lime

4–5 ice cubes

Combine all ingredients in a blender and process well until smooth and creamy/ slushy. Serve chilled. Serves 2.

Blueberry Jazz

1 cup almond milk

1½ cup frozen banana cut into chunks (about 2 medium-size bananas)

1½ cups frozen blueberries

½ cup spinach

1–2 Tbsp. fresh lemon juice

Pour the milk into a blender and add the bananas, blueberries, spinach, and lemon juice. Blend until smooth and creamy. Serve as soon as possible. Serves 2.

Body Builder

1 cup almond milk

¼ cup raw cashews

1 cup chopped kale

1 scoop protein powder of choice (whey is best for bodybuilding)

1 Tbsp. pure cold-pressed flaxseed oil

½ tsp. ascorbic acid (vitamin C powder)

3–4 drops liquid stevia

1 frozen banana, cut into chunks

Put all ingredients in a blender and process until smooth and creamy. Serve as soon as possible. Serves 1–2.

Brain Power

½ cup plain yogurt

1 cup fresh or frozen strawberries, with caps

1 cup kale, chopped

½ cup orange juice

1 Tbsp. lecithin granules

1 Tbsp. protein powder of choice

1 tsp. pure vanilla extract

2–3 drops stevia

6–8 ice cubes

Put all ingredients in a blender and process until smooth and creamy. Serve as soon as possible. Serves 1–2.

THE ANTIOXIDANT BENEFIT OF CACAO

Cacao beans have been scientifically proven to have high levels of antioxidants. Antioxidants bind up free radicals that cause cellular damage and promote disease. A study published in The Journal of Agricultural and Food Chemistry in 2003 showed that cacao had much higher concentration of antioxidants than other popular sources such as green tea. It has also been shown to have cardiovascular benefits and to protect against cancer.³

Cacao Extravaganza

1 cup almond or coconut milk

1 banana, peeled, cut into chunks

1 Tbsp. peanut butter or almond butter

1 Tbsp. cacao powder

½ cup flat-leaf parsley

Sprinkle of cacao nibs on top of smoothie (optional)

6–8 ice cubes

Combine all ingredients in a blender and process well until smooth and creamy. Pour into a glass and sprinkle cacao nibs on top, as desired. Serve chilled. Serves 1.

Calcium Booster

Kale is packed with calcium in a form that is assimilated by the body far better than the calcium in dairy products—and that’s a great bonus for your bones!

1 cucumber, peeled if not organic

1 cup chopped kale

2 pears (Asian or Bartlett)

1 avocado

6 ice cubes

Chop cucumber, kale, and pear. Place in the blender and process until smooth. Add the avocado and ice, and blend until creamy. Serves 2.

Captain Kidd’s Greens

1 cucumber, peeled if not organic

2 ribs of celery

1 handful of parsley or spinach

1 kiwifruit

1 apple

Juice of ½ lemon

6 ice cubes

Chop the cucumber, celery, greens, kiwi, and apple. Place in blender with lemon juice and ice, and process until creamy. Serves 2.

Caribbean Morning

1 cup coconut milk

½ cup fresh orange juice

1 Tbsp. coconut oil

1½ cups fresh or frozen papaya chunks

1 cup fresh or frozen pineapple chunks

½ cup chopped kale

2 Tbsp. unsweetened shredded coconut

6 ice cubes (optional; not needed if using frozen fruit)

Pour the coconut milk, orange juice, and coconut oil in a blender and process until combined. Then add the papaya, pineapple, kale, shredded coconut, and ice cubes; blend again until smooth. Serves 2.

Carnival on Ice

½ cup fresh apple juice (1 apple, juiced)

1 cup fresh or frozen blueberries, rinsed if fresh

1 frozen banana, cut into chunks

1 green leaf lettuce, chopped

½ cup raw cashews

½ tsp. pure vanilla extract

6 ice cubes

Combine all ingredients in a blender and process well until smooth and creamy. Serve chilled. Serves 2.

Carob Classic

1 cup almond or coconut milk

½ cup spinach

2 Tbsp. carob powder (cocoa powder can be substituted)

1 tsp. pure vanilla extract

1 frozen or fresh banana, cut into chunks

Pour the milk into a blender, and add the spinach, carob, vanilla, and banana. Process until smooth and creamy. Pour into a glass and serve as soon as possible. Serves 1.

Chai Green

1 cup almond milk

1 banana, cut into chunks

1 cup chopped greens of choice

½ tsp. ground cinnamon

¹/8 tsp. ground cardamom

¹/8 tsp. ground coriander

¹/8 tsp. ground cloves

¹/8 tsp. ground black pepper

5–6 drops stevia or 1 Tbsp. honey

6 ice cubes (or 6 ice cubes of frozen chai green tea)

Combine all ingredients in a blender and process well until smooth and creamy. Serve chilled. Serves 2.

Cherie’s Green Morning Blend

½ English cucumber, peeled if not organic and cut into chunks

1 avocado, peeled, seeded, and cut into quarters

1 cup loosely packed baby spinach

Juice of 1 lime

1 Tbsp. green powder of choice (optional)

2–3 Tbsp. ground almonds (optional)

Combine all ingredients in a blender and blend well. Sprinkle ground almonds on top, as desired. Serves 1.

Chia Mia

10 raw almonds

1 Tbsp. raw sunflower seeds

1 Tbsp. chia seeds

1 Tbsp. sesame seeds

1 Tbsp. flaxseeds

1 cup pineapple juice (juice one quarter pineapple, if making fresh)

1 cup chopped parsley

½ cup almond milk

½ tsp. pure vanilla extract

1 Tbsp. protein powder (optional)

6 ice cubes

Place the nuts, seeds, and pineapple juice in a bowl. Cover and soak overnight. Place the nut and seed mixture with the juice in a blender and add the parsley, milk, vanilla, protein powder (if using), and ice cubes. Blend on high speed until smooth. This drink will be a bit chewy because of the nuts and seeds. Serves 2.

Note: To kill molds, add ½ tsp. ascorbic acid to juice, then add nuts and soak overnight.

Chocolate Chimps

1 banana, peeled and cut into chunks

1 Tbsp. cocoa or powdered cacao

1 Tbsp. peanut butter or almond butter

½ cup loosely packed baby spinach

½ cup almond milk

1–2 drops stevia

6 ice cubes

Place all ingredients in a blender and process until smooth and creamy. Pour into glasses and serve chilled. Serves 2.

Cocoa Cabana

1 cup almond milk

1½ cups frozen banana, cut into chunks

1 cup chard, chopped

3 Tbsp. unsweetened cocoa powder

½ tsp. cinnamon

Pour the milk into a blender and add the frozen banana chunks, chard, cocoa powder, and cinnamon. Blend until smooth. Serves 2.

Coconut Creamsicle

1 cup coconut milk

1 orange, peeled, cut into chunks

½ cup grated coconut, lightly packed

½ cup loosely packed baby spinach

2 tsp. pure vanilla extract

4–5 drops stevia

6 ice cubes

Place all ingredients in a blender and process until smooth and creamy. Pour into glasses and serve chilled. Serves 2.

Coconut Green Delight (Yeast-Fat Buster Smoothie)

Coconut oil is an ally in breaking the yeast-fat cycle. One study showed that it was very effective at killing Candida albicans.⁴ Its medium-chain fatty acids split open the protective outer coating of yeast cells, thus killing the yeast.

1 cucumber, cut into chunks

1 cup raw spinach, kale, or chard, chopped

1 avocado, peeled, seeded, and cut into quarters

½ cup coconut milk

1 Tbsp. organic virgin coconut oil

Juice of 1 lime or lemon

Combine all ingredients in a blender and process until creamy. Serves 2.

Coconut Ice

1 banana, peeled, cut into chunks

1 peach, seed removed

1 cup loosely packed baby spinach

1 cup coconut ice cream

Place all ingredients in a blender and process until smooth and creamy. Pour into a glass and serve chilled. Serves 1.

Columbian Blend

1 cup of coffee or coffee substitute, chilled

1 banana, peeled, cut into chunks

1 Tbsp. powdered cocoa or cacao

½ cup almond milk

½ cup chopped flat-leaf parsley

1–2 drops stevia

6 ice cubes

Place all ingredients in a blender and process until smooth and creamy. Pour into glasses and serve chilled. Serves 2.

Cool Corn Avocado

1 firm-ripe avocado, peeled and seeded

1 garlic clove, chopped

½ tsp. Celtic sea salt

¼ small serrano or jalapeño pepper, stemmed, seeds removed (unless you like really hot foods), and coarsely chopped

1 cup almond milk

Juice of 1 lime

1 fresh or frozen ear of corn, shucked, corn cut from cob (optional)

Combine all ingredients except corn kernels in blender and process until smooth and creamy. Pour into a glass and drink. Or you can pour into bowls, stir in corn kernels, and eat as a soup. Serve cold. Serves 2.

Cranberry-Cucumber Fat Buster

2 pears, Bartlett or Asian

1 cucumber, peeled if not organic

½ cup loosely packed baby spinach

¼ lemon, peeled if not organic 2 Tbsp. cranberries, fresh or frozen

1-inch-chunk ginger root

6 ice cubes (optional)

Chop up pears and cucumber and blend until smooth. Add lemon juice, cranberries, ginger, and ice as desired, and blend until creamy. Serves 1.

Dandelion Morning

½ bunch of dandelion greens

2 ribs of celery with leaves

1-inch-chunk fresh ginger root

1 peach, seed removed

1 cup berries, fresh or frozen

Combine all ingredients in a blender and process until smooth and creamy. Serves 2.

Detox Helper

This smoothie is good for helping detox symptoms or a hangover. The liver is quite adversely impacted by overconsumption of alcohol. Both tomato and lemon juice help to revitalize it and improve vitality. Japanese pickled plums (also known as umeboshi plums, found at health food stores) are used in macrobiotic medicine to counteract the effects of overconsumption of alcohol.

This is because umeboshi is rich in citric acid and phosphoric acid. These organic acids facilitate a rapid breakdown of excess of acids such as lactic acid and pyruvic acid in the body. Such an effect helps eliminate the symptoms of excessively acidic conditions, including a hangover, fatigue, morning sickness, car or seasickness, certain types of headaches, stomach troubles, anemia, and detox symptoms. Umeboshi is also known to stop diarrhea.

1½ cups fresh tomato juice (about 3 tomatoes, juiced)

½ cup fresh carrot juice (3 medium carrots, juiced)

Juice of ½ lemon

½ cup packed baby spinach

2 pickled (umeboshi) plums, seeds removed

6 ice cubes

Place all ingredients in a blender and process until creamy. Serves 2.

Dilly Sweet Pea

2 cups peas, fresh or frozen (thawed)

3 Tbsp. fresh dill, minced

1 cup purified water (or more as needed)

½ cup fresh lemon juice, peeled if not organic

2 cloves garlic, minced

1–2 tsp. fresh ginger, minced

1½ cups avocado, mashed

½ cup celery with leaves, chopped

¼ tsp. cayenne pepper

3–4 drops liquid stevia

2 tsp. Celtic sea salt or to taste

Combine green peas and dill in a blender with all other ingredients, and process until smooth and creamy. Pour into serving glasses and drink. Or you can pour into bowls, top with 1 Tbsp. dill and additional 1 cup of peas, and serve chilled as a soup. Serves 4.

Dr. Nina’s Sweet Dandelion Smoothie

1 pear, Bartlett or Asian

1 apple

1 large handful of dandelion greens

1 cup coconut milk

Juice of ½ lemon, peeled if not organic

¼ cup flaxseeds

6 ice cubes (optional)

Place all ingredients in a blender and process until a creamy and smooth. Serves 2.

Energy Boost

½ cup fresh carrot juice (3–4 medium carrots, juiced)

½ cup fresh apple juice (about 1½ apples, juiced)

Juice of ½ lemon

½ cup packed baby spinach

½ cup raw cashews 6 ice cubes

Place all ingredients in a blender and process until creamy and smooth. Serves 1.

Fat Burner

Note: Ginger root helps raise metabolism, which helps you burn more calories.

1 cup carrot juice (about 8 carrots)

1 apple, cut into chunks

1 banana, peeled and cut into chunks

1 cup packed baby spinach

1-inch-chunk ginger root

6 ice cubes

Place all ingredients in a blender and process until smooth. Pour into glasses and serve chilled. Serves 2.

Fennel Ice

½ cup fresh fennel juice (½ fennel bulb with fronds)

1 apple, chopped

1 handful of spinach

½ tsp. pure anise extract

¼ cup chopped mint leaves

1 ripe pear, washed, stem removed, and cut into chunks

Pour the fennel juice into a blender; add the apple, spinach, anise, mint, and pear. Blend on high speed until smooth and serve immediately. Serves 2.

Fresh Fig Smoothie

1 cup almond milk

6 fresh ripe figs, cut in half

1 frozen banana, cut into chunks

½ cup loosely packed baby spinach

3 Tbsp. raw cashews

1 tsp. pure vanilla extract

½ tsp. ground nutmeg

6–8 ice cubes

Pour the milk into a blender and add the figs, banana, spinach, cashews, vanilla, nutmeg, and ice cubes as desired. Blend until smooth and serve immediately. Serves 2.

Fruit Salsa Smoothie

1 cup chopped papaya

½ cup chopped mango

¼ cup fresh cilantro, chopped

½ cup fresh orange juice

Juice of 1 lime

½–1 tsp. minced jalapeño pepper without seeds (unless you like really hot foods)

½ tsp. Celtic sea salt

Place all ingredients in a blender and process until smooth. Pour into glasses and serve chilled. Serves 2.

Green Berry Delight

1 cucumber, peeled if not organic

½ apple

1 cup berries (blueberries, raspberries, or blackberries), fresh or thawed if frozen

3–4 dark green leaves (collards, Swiss chard, or kale)

1-inch-chunk ginger root

Juice of ½ lemon, peeled if not organic (Meyers lemons are sweeter)

1 avocado, peeled, seeded, and cut into chunks

Cut the cucumber and apple into chunks. Place the cucumber, berries, and apple in a blender and process until smooth. Chop the greens and ginger and add to the blender along with the lemon juice and avocado. Process until well blended. Serves 2.

Green Creamsicle

1 banana, peeled and cut into chunks

1 cup packed baby spinach

1 cup fresh orange juice

1 cup plain yogurt

6 ice cubes

Combine all ingredients in a blender and process until smooth and creamy. Pour into a glass and serve immediately. Serves 1.

Green Lemon Coconut Ice Cream Shake

½ cup coconut milk

1 cup coconut ice cream

1 cup packed spinach

2 Tbsp. fresh lemon juice

½ tsp. organic lemon peel, freshly grated

Combine all ingredients in a blender and process until smooth and creamy. Pour into glasses and serve immediately. Serves 2.

Green Lemonade Slush

2 apples (green is lower in sugar)

Juice of ½ lemon

1 handful of spinach

6–8 ice cubes

Place all ingredients in a blender and process until smooth. Pour into glasses and serve chilled. Serves 2.

SHOULD WE AVOID FOODS HIGH IN OXALATES TO PREVENT KIDNEY STONES?

Oxalates are naturally occurring chemicals that are found in the human body and in animals. But they are most common in fruits and vegetables. As a general rule, the leaves of fruit and vegetables will contain more oxalates than the stems and shoots of the plant. Some health experts encourage people to lightly steam vegetables that are quite high in oxalates. Other pop nutrition experts say we should avoid eating them raw altogether to prevent kidney stones. So what’s the real truth of the matter?

A study was published April 2007 in the Journal of the American Society of Nephrology regarding oxalates and kidney stones. It examined the relationship between oxalate intake and nephrolithiasis (kidney stones) in health professionals. Food frequency questionnaires were used to assess oxalate intake every four years. A total of 4,605 incidents of kidney stones were documented over a combined forty-four-year period of follow-up. There was no statistically significant difference in oxalate intake between participants with and without kidney stones.⁵

Studies show a large amount of urinary oxalate is derived from the metabolism of glycine, glycolate, hydroxyproline, and dietary vitamin C. One study showed that a diet high in hydroxyproline (protein from gelatin) increased urinary oxalate excretion by 42 percent.⁶ Studies of dietary oxalate and kidney stone risk also must account for other dietary factors such as the intake of magnesium, which may decrease urinary oxalates. The researchers said their data did not support the contention that dietary oxalate is a major risk factor for kidney stones. The risk associated with oxalate intake was modest even in individuals who consumed diets that were relatively low in calcium even though low calcium intake tends to raise the risk of developing kidney stones.

The following foods all contain some form of oxalates:

• Vegetables: celery, collards, dandelion greens, eggplant, green peppers, leeks, okra, parsnips, potatoes, sweet potatoes, pumpkin, rhubarb, rutabagas, spinach, squash (yellow and summer), turnip greens, watercress, and yams

• Fruits: blackberries, blueberries, dewberries, dried figs, gooseberries, raspberries (red and black), grapes (Concord), strawberries, and tangerines

• Herbs and spices: chocolate, ground cinnamon, cocoa, cocoa powder, ginger, lemon peel, lime peel, orange peel, parsley, pepper, pokeweed, sesame seeds, and sorrel

In conclusion, magnesium helps prevent calcium from binding with oxalates and forming kidney stones. The American diet is quite deficient in magnesium. But, interestingly, some of the dark green vegetables (such as chard and spinach) that are particularly high in oxalates are also quite high in magnesium. It looks as though these vegetables came packaged just right.

I don’t recommend you avoid eating vegetables raw that are high in oxalates but rather make sure you have enough magnesium in your diet. Foods such as spinach, parsley, dandelion greens, garlic, blackberries, beets, broccoli, carrots, and celery are all rich in magnesium. Include these and other dark leafy greens often in your green smoothies and juices.

Green Mint Dream

1 cup plain yogurt

2 cups cucumber, peeled if not organic and diced

1 handful of spinach

2 Tbsp. scallions, chopped

½ tsp. Celtic sea salt

¼ cup chopped mint leaves

1 garlic clove, peeled and minced

Combine the yogurt with the cucumber, spinach, scallions, salt, mint, and garlic in a blender. Process on high speed until smooth. Pour into glasses and serve immediately. Or you can pour into bowls and serve as a soup. Serves 2.

Green Piña Colada

½ cup coconut milk

1 cup fresh pineapple, peeled if not organic and diced

¼ cup lightly packed grated coconut

1 large handful of spinach

1 tsp. pure vanilla extract

4–5 drops liquid stevia

1 banana, peeled and cut into chunks

6 ice cubes

Pour the milk into a blender and add the pineapple, coconut, spinach, vanilla, stevia, banana, and ice. Blend on high speed until smooth and serve immediately. Serves 2.

Green Power Pro

3 kale leaves, chopped

3 chard leaves, chopped

3 red leaf lettuce leaves, chopped

½ cup parsley, chopped

2 pears, stems removed, cut into chunks

1 banana, peeled and cut into chunks

½ cup almond or coconut milk

Combine all ingredients in a blender and process until smooth and creamy. Pour into glasses and serve immediately. Serves 2.

Green Smoothie Supreme

1 broccoli stem (save the florets for steaming, if you like)

1 apple

1 lemon

½ cucumber, peeled if not organic, cut into chunks

1 handful of spinach

1 small handful of parsley

1 cup blueberries (fresh or frozen)

1 kiwifruit

1 avocado, peeled, seeded, and cut into chunks

2–3 drops stevia

4–6 ice cubes, as desired

Juice the broccoli stem, apple, and lemon. Pour the juice in the blender, and add the cucumber, spinach, parsley, blueberries, kiwi, and avocado. Add stevia if you like it sweeter and ice cubes if you like it cold. Blend until the mixture is smooth and creamy. Serves 2.

Green Tea Freeze

1 cup white grape juice (2 cups green grapes, juiced)

1 ripe medium pear, washed, stem removed, and cut into chunks

1 handful of spinach

1-inch-chunk ginger root

6 green tea ice cubes*

Pour the grape juice into a blender; add the pear, spinach, ginger root, and green tea ice cubes. Blend on high speed until the mixture is smooth and creamy. Serve immediately. Serves 1.

* Note: For green tea ice cubes: Steep one bag of green tea in a cup of hot water for about twenty minutes or until the tea is strong and flavorful. Pour the tea into six ice cube tray squares and freeze.

Greens on the Beach

1 banana, peeled and cut into chunks

1 cup fresh orange juice

3 Tbsp. cocoa or cacao powder

1 cup of your favorite greens, chopped

1 cup plain yogurt

1 tsp. pure vanilla extract

6 ice cubes

Place all ingredients in a blender and process until smooth and creamy. Pour into glasses and serve chilled. Serves 2.

Guava-Pineapple Flip

1 cup coconut milk

1 cup guava nectar

1 cup fresh or frozen pineapple chunks

1 frozen banana, cut into chunks

½ cup loosely packed baby spinach

1 tsp. pure vanilla extract

6 ice cubes (optional, not needed if using frozen fruit)

Combine all ingredients in a blender and process until smooth and creamy. Pour into glasses and serve immediately. Serves 2.

Happy Green Morning

1 cup almond or coconut milk

2 Tbsp. ground flaxseed

2 cups packed baby spinach

½ cup frozen pineapple, chopped

1 frozen banana, cut into chunks

Place all ingredients in a blender and process until smooth and creamy. Pour into glasses and serve chilled. Serves 2.

Happy Road Runner

1 cup blueberries, frozen or fresh

1 banana, peeled, cut into chunks

1 cup chopped kale

1 cup coconut milk

6 ice cubes

Combine all ingredients in a blender and process until smooth and creamy. Pour into glasses and serve chilled. Serves 2.

Hazelnut-Carob Dreamsicle

1 cup almond or hazelnut milk

½ cup hazelnuts

1 frozen banana, cut into chunks

½ cup loosely packed baby spinach

1 Tbsp. carob powder

2–3 drops stevia

6 ice cubes

Combine all ingredients in a blender and process until smooth and creamy. Pour into glasses and serve chilled. Serves 1–2.

Heavenly Corn-Coriander

4 ears fresh sweet organic corn, shucked and kernels removed

3 cups almond milk

½ cup raw cashews, soaked 1 to 2 hours and drained

¼ cup loosely packed baby spinach

1 garlic clove, peeled

1 small shallot, peeled

2 tsp. Celtic sea salt, or to taste

1 tsp. ground coriander

3–4 drops liquid stevia

1 Tbsp. extra-virgin olive oil

2–3 Tbsp. lime juice or to taste

½ tsp. cayenne pepper

Combine in a blender three-fourths of the corn with almond milk, soaked cashews, spinach, garlic, shallot, salt, coriander, stevia, and olive oil. Puree until smooth, adding water as needed to achieve desired consistency. Add lime juice 1 Tbsp. at a time to taste. Strain to remove any fibers. Stir in cayenne pepper. Pour into glasses and drink. Serves 4.

Note: To serve as a soup, blend only three-fourths of the corn with the almond milk; then follow the recipe as directed. Pour into bowls and spoon remaining raw corn kernels into each bowl. Garnish with a dash of ground coriander and a sprig of cilantro, and serve immediately.

Honeydew-Coconut Dream

½ honeydew melon, seeds and rind removed, cut into chunks

1 small handful of mint

1 handful of spinach

1 cup coconut milk

6 ice cubes

Place all ingredients in a blender and process until smooth. Pour into glasses and serve chilled. Serves 2.

HOW TO FREEZE A BANANA

Always peel the banana before freezing. You can then cut it in chunks and freeze it in a glass container.

Island Breezes

1 ripe mango, peeled, pitted, and cut into chunks

1 banana, cut into chunks

½ cup coconut milk

½ cup green leaf lettuce, chopped

¾ cup pomegranate seeds

6 ice cubes

Place all ingredients in a blender and process until smooth and creamy. Pour into a glass and serve chilled. Serves 1.

Java Jive

1 cup coffee or coffee substitute, chilled

1 banana, peeled and cut into chunks

1 Tbsp. powdered cocoa or cacao

1 Tbsp. peanut butter or almond butter

½ cup almond milk

½ cup loosely packed baby spinach

1–2 drops stevia

6 ice cubes

Combine all ingredients in a blender and process until smooth and creamy. Pour into glasses and serve immediately. Serves 2.

Just Peachy Slushy

1 cup plain yogurt

2 peaches, seed removed, cut into chunks, frozen

½ cup loosely packed baby spinach

6–8 ice cubes

Place all ingredients in a blender and process until smooth and creamy. Pour into a glass and serve chilled. Serves 1.

Leapin’ Leprechauns

1 cup fresh apple juice (about 2 apples juiced)

1 frozen banana, cut into chunks

1 cup chopped greens such as kale, chard, or collards

6–8 ice cubes

Place all ingredients in a blender and process until smooth and creamy. Pour into glasses and serve chilled. Serves 2.

Mango Acai

1 cup almond or coconut milk

1 cup acai juice

1½ cups chopped mango

½ cup loosely packed baby spinach

1 frozen banana, cut into chunks

3–4 ice cubes

Combine all ingredients in a blender and process until smooth and creamy. Pour into glasses and serve chilled. Serves 2.

Mango in Paris

2 kale leaves

1 mango, peeled and seeded

1 peach, seeded and cut into chunks

1 banana, cut into chunks

1 cup plain yogurt

6 ice cubes

Combine all ingredients in a blender and process until smooth. Pour into glasses and serve chilled. Serves 2.

Mediterranean Medley

1 cup purple grapes

1 banana, cut into chunks

1 cup packed baby spinach

Juice of 1 lemon

6 ice cubes

Place all ingredients in a blender and process until smooth. Pour into glasses and serve chilled. Serves 2.

Mercury Cleansing Smoothie

Cilantro is known to help the body detox from mercury.

1 handful of cilantro

1 cup chopped fresh parsley

1 rib of celery with leaves, chopped

1 mango or 1 papaya, peeled and seeded, cut into chunks

Juice of 1 lemon

½ cup fresh apple juice

2 cups chopped stinging nettles (optional)

Combine all ingredients in a blender and process until smooth and creamy. Pour into glasses and serve immediately. Serves 2.

Middle Eastern Bliss

1 cup fresh apple juice (about 2 apples juiced)

½ cup plain low-fat yogurt

½ cup loosely packed baby spinach

5 small fresh, ripe black figs, cut in half

½ tsp. pure almond extract

¼ tsp. ground cloves

6 ice cubes

Combine all ingredients in a blender and process until smooth. Pour into glasses and serve chilled. Serves 2.

Minted Mango Sparkler

1 small handful of fresh mint leaves

1 lime, juiced

2 mangoes, peeled and seeded, cut into chunks

1 cup sparkling water, chilled

Combine mint, lime juice, and mango chunks in blender; puree. Pour into glasses and stir in the sparkling water. Serve chilled. Serves 2.

Muscle Power

Cashews and chard are rich in magnesium, which plays a critical role in converting carbohydrates to energy. Magnesium is needed for cells to make ATP—the body’s energy fuel. This mineral also controls heartbeat and muscle contractions, and it is important for muscle relaxation and prevention of muscle spasms.

²/3 cup fresh apple juice (about 2 apples, juiced)

1 cup fresh or frozen strawberries

½ cup raw cashews

1 cup chopped chard

1 Tbsp. protein powder of choice

½ tsp. ascorbic acid (vitamin C powder)

6 ice cubes

Pour the apple juice into a blender and add the strawberries, cashews, chard, protein powder, ascorbic acid, and ice. Blend on high speed until smooth; serve immediately. Serves 1.

Nightcap

½ cup almond milk

2 Tbsp. tahini (sesame butter)

1½ tsp. organic orange peel, freshly grated

1 Tbsp. lecithin granules

1 tsp. pure vanilla extract

1 banana, peeled and cut into chunks

2 kale leaves, chopped

½ orange, peeled and cut into chunks

4–6 ice cubes

Combine all ingredients in a blender and process until smooth and creamy. Pour into a glass and serve chilled. Serves 1.

On the Green

1 cucumber, peeled if not organic and chopped

½ cup chopped kale

½ cup chopped parsley

½ cup frozen pineapple chunks

1 Tbsp. organic virgin coconut oil

6–8 ice cubes

Combine all ingredients in a blender and process until smooth and creamy. Pour into a glass and serve chilled. Serves 1.

Orange-Vanilla-Kale Shake

Juice of 2 oranges

2 kale leaves, chopped

1 cup plain yogurt

½ tsp. pure vanilla extract

¹/8 tsp. orange-flower water (available at specialty food shops and some supermarkets; optional)

6–8 ice cubes

Combine all ingredients in a blender and process until smooth and creamy. Pour into a glass and serve chilled. Serves 1.

Papaya Dreamsicle

1 cup almond milk

1 papaya, cut into chunks and frozen (about 1½ cups)

½ cup chopped flat-leaf parsley

1½ tsp. organic lemon peel, freshly grated

1 tsp. pure vanilla extract

Place all ingredients in a blender and process until smooth and creamy. Pour into glasses and serve chilled. Serves 1–2.

Peach-Almond Breeze

½ cup fresh orange juice

½ cup almond milk

2 peaches, pits removed

1 cup loosely packed baby spinach

1 frozen banana, cut into chunks

¼ cup almonds, toasted

6–8 ice cubes

Place all ingredients in a blender and process until smooth and creamy. Pour into glasses and serve chilled. Serves 1–2.

Peaches and Spice

¾ cup apple juice (about ½ large apple, juiced)

½ cup plain yogurt

1½ cups fresh or frozen peaches, cut into chunks

½ cup spinach

1 frozen banana, cut into chunks

1 tsp. cinnamon

3–4 ice cubes (optional, not needed if using frozen fruit)

Pour the juice into a blender; add the yogurt, peaches, spinach, banana, cinnamon, and ice as needed. Blend until smooth and creamy. Serves 2.

Peanut Butter Mania

1 cup strawberries with caps

1 banana, cut into chunks

1 cup packed baby spinach

3 Tbsp. peanut butter

6 ice cubes

Place all ingredients in a blender and blend until smooth. Pour into glasses and serve chilled. Serves 2.

Pecan Holiday

1 cup fresh pineapple juice

½ cup pineapple chunks

1 frozen banana, cut into chunks

1 cup packed baby spinach

¼ cup pecans

6–8 ice cubes

Combine all ingredients in a blender and blend until smooth. Pour into glasses and serve chilled. Serves 2.

Peppermint Pattie

1 cup fresh apple juice

1 ripe pear, stem removed, cut into chunks

1 kiwifruit, peeled and cut into chunks

1 handful of spinach

¼ cup chopped mint

4–5 drops stevia

¹/8 tsp. pure peppermint extract

6 peppermint tea ice cubes*

Pour the apple juice into a blender; add the pear, kiwi, spinach, mint leaves, stevia, peppermint extract, and peppermint tea ice cubes. Blend on high speed until smooth and creamy. Serve immediately. Serves 2.

* Note: For peppermint tea ice cubes: Steep one peppermint herbal tea bag in a cup of hot water for about twenty minutes or until the tea is strong and flavorful.

Pour the tea into six ice cube tray squares and freeze.

Pineapple Mania

1 cup pineapple, peeled if not organic and chopped

1 cup strawberries with caps

1 papaya, peeled (a few seeds may be used)

1 cup baby spinach

6 ice cubes

Place all ingredients in a blender and process until smooth. Pour into glasses and serve chilled. Serves 2.

Pineapple-Mint Frosty

1 cup fresh pineapple juice

1½ cups frozen pineapple chunks

1 cup packed baby spinach leaves

½ cup mint, chopped

4 ice cubes

Combine all ingredients in a blender and process until smooth. Pour into a glass and serve chilled. Serves 1.

Plum Delicious

½ cup almond milk

1 tsp. pure vanilla extract

5 purple plums, rinsed, seeds removed, cut in half

1 frozen banana, cut into chunks

½ cup loosely packed baby spinach

6 ice cubes

Combine the milk in a blender with the vanilla, plums, banana, spinach, and ice. Blend on high speed until smooth and creamy; serve immediately. Serves 1.

Razzmatazz

1 cup fresh orange juice

1 banana, peeled, cut into chunks

1 cup loosely packed baby spinach

½ cup raspberries, fresh or frozen

½ cup blueberries, fresh or frozen

½ cup blackberries, fresh or frozen

3 ice cubes if using frozen fruit; 6 ice cubes if using fresh fruit

Place all ingredients in a blender and process until smooth. Pour into glasses and serve chilled. Serves 2.

Rhubarb-Banana Flip

2 stalks rhubarb, no leaves (they are toxic), cut into chunks

1 frozen banana, cut into chunks

1 cup almond milk

1 tsp. cinnamon

1 handful of spinach

1–2 drops stevia

6 ice cubes

Combine all ingredients in a blender and process until smooth. Pour into glasses and serve chilled. Serves 2.

Rockin’ Berries

1 cup almond or coconut milk

2 cups fresh or frozen berries (blueberries, blackberries, or raspberries)

½ cup acai berry juice

1 cup baby spinach

1 tsp. pure vanilla extract

6 ice cubes (optional, may not be needed if using frozen fruit)

Combine the milk in a blender with the berries, juice, vanilla, and ice. Blend until smooth and creamy. Serves 1.

Sail Away

1 papaya, peeled and cut into chunks (about 1½ cups); you may use a few seeds

1 cup packed baby spinach

¾ cup coconut milk

¼ cup grated unsweetened coconut, lightly packed

1½ tsp. organic lime peel, freshly grated

1 tsp. pure vanilla extract

Combine all ingredients in a blender and process until smooth and creamy. Serve immediately. Serves 1–2.

Savory Tomato

6–8 medium tomatoes

Juice of 1 lemon

1 avocado, peeled, seeded, cut into chunks

²/3 cup of sunflower or buckwheat sprouts

½ cup packed baby spinach

¼ cup fresh basil, chopped

1 small clove garlic, chopped

Pinch Celtic sea salt or dash of Braggs Liquid Amino Acids

Chop tomatoes and puree in a blender. The puree should be somewhat chunky. Then add lemon juice, avocado, sprouts, spinach, basil, garlic, and salt or liquid amino acids. Blend and pour into glasses. Or you can pour into bowls and serve as soup. Serves 2.

Southwestern Green Smoothie

1-¼ cups fresh carrot juice (5–7 medium carrots, or approximately 1 pound, yields about 1 cup)

1 handful of spinach

1 avocado, peeled and seeded, cut into chunks

½ tsp. ground cumin

Combine all ingredients in a blender and process until smooth. Serve chilled. Serves 1.

Spice Girl

1 cup fresh green apple juice (about two apples)

1 banana, peeled and cut into chunks

1-inch-chunk ginger root (juice with the apples or grate)

4 oz. soft silken organic tofu

½ cup packed baby spinach

½ tsp. cinnamon

¹/8 tsp. ground black pepper

¹/8 tsp. ground cumin

¹/8 tsp. ground cardamom

Combine all ingredients in a blender and process until smooth and creamy. Pour into glasses and serve chilled. Serves 2.

Spicy Tomato

5 tomatoes, chopped

1 cucumber, peeled if not organic

3 ribs of celery, cut into chunks

1 kale leaf, chopped

1 garlic clove, peeled and chopped

Dash of kelp powder or dulse flakes

1 avocado, peeled, seeded, and cut into chunks

Combine tomatoes in blender and process on low. Add cucumber and continue to blend on low; then add celery and blend on high quickly. Add a bit of water if mixture becomes too thick. Next add kale leaf, garlic, and kelp or dulse, and blend mixture on high. Add avocado and blend on high until well mixed. Serves 2.

Spring Blossom

1 cup fresh orange juice (2 medium oranges, juiced)

½ cup flat-leaf parsley, chopped

½ cup plain low-fat yogurt

1 tsp. orange-blossom water

1 tsp. grated organic orange peel

6 ice cubes

Combine all ingredients in a blender and process until smooth and creamy. Pour into a glass and serve chilled. Serves 1.

Sprouted Almond-Vanilla Smoothie

1 cup raw almonds

1 cup unsweetened almond milk

1 cup berries of choice

1 cup chopped greens, such as kale, collards, or chard

½ tsp. pure vanilla extract

6 ice cubes

Soak almonds in purified water overnight so they will sprout. (Sprouting allows the almond to partially germinate, which removes the enzyme inhibitors and increases nutrient value.) Blend together almonds, almond milk, berries, vanilla, and ice. Pour into glasses and serve as soon as possible. Serves 2.

Strawberry Coconut Cream

½ cup almond milk

5 oz. soft silken organic tofu

¹/3 cup grated coconut, lightly packed

8–10 strawberries, fresh or frozen

½ cup loosely packed baby spinach

1 tsp. pure vanilla extract

6 ice cubes

Place all ingredients in blender and process until creamy and smooth. Serve chilled. Serves 2.

Strawberry Shangri-La

1 quart strawberries with caps

1 ripe banana, cut into chunks

1 handful of spinach

½ cup silken organic tofu

½ cup fresh orange juice

6–8 ice cubes

Combine all ingredients in a blender and process until smooth. Pour into glasses and serve cold. Serves 2.

Summer Blueberry Breeze

1 frozen banana, cut into chunks

½ cup fresh or frozen blueberries

1 romaine lettuce leaf, chopped

1 small handful of mint, chopped

6 ice cubes

Combine all ingredients in blender and process until smooth. Serve chilled. Serves 1.

Sunday Brunch

2 tomatoes, chopped

1 handful of cilantro, chopped

Juice of 1 lime

Pinch of Celtic sea salt

Dash of hot sauce

Combine all ingredients in blender and process until well combined. Serve chilled. Serves 2.

Super Savory Green Smoothie

1-¹/4 cups fresh cucumber juice (about 1 large or 2 medium cucumbers, peeled if not organic)

2 ribs of celery with leaves, juiced

1 kale leaf, chopped

1 avocado, peeled, seeded, and cut into chunks

1 garlic clove, peeled

4 oz. soft silken organic tofu

½ cup flat-leaf parsley, coarsely chopped

2 tsp. sweet onion, minced

1 tsp. dried dill weed

Pour the cucumber and celery juices into a blender; add the kale, avocado, garlic, tofu, parsley, onion, and dill. Blend on high speed until smooth and creamy; serve immediately as it does not taste good if it sits. Serves 2.

Sweet Green Tahini

1 apple, washed and juiced (about ½ cup juice)

1 rib of celery with leaves, juiced

1 Tbsp. tahini (sesame butter)

1 banana, peeled and cut into chunks

½ cup packed baby spinach

6 ice cubes

Combine all ingredients in blender and process until creamy and smooth. Serve chilled. Serves 1.

Tahini Green Smoothie

1 cup plain yogurt

1 large handful of spinach

1 kale leaf, chopped

1 Tbsp. tahini (sesame butter)

1 tsp. pure raspberry extract

1 tsp. pure vanilla extract

½ tsp. organic orange peel, freshly grated

1–2 drops stevia (optional)

6 ice cubes

Place all ingredients in blender and process until creamy and smooth. Serve chilled. Serves 1.

Thai Green Smoothie

1 mango, peeled, stone removed, and cut into chunks

1 orange, peeled and cut into chunks

1 handful of spinach

½ banana, peeled and cut into chunks

1-inch-chunk lemongrass, bruised

½ cup coconut milk

6 ice cubes

Place all ingredients in blender and process until creamy and smooth. Serve chilled. Serves 2.

Tomato-Lemon Twister

1 cup tomato juice (2–3 medium tomatoes, juiced)

2 tomatoes, cut into chunks and frozen

½ cup packed baby spinach

Juice of 1 lemon

1 tsp. organic lemon rind, freshly grated

6 fresh basil leaves, rinsed

Pour the tomato juice into a blender and add the frozen tomato chunks, spinach, lemon juice, lemon rind, and basil. Blend on high speed until smooth. Serve immediately. Serves 2.

Tomato-Lemon-Cucumber Smoothie

2 tomatoes, cut into chunks

1 cucumber, peeled if not organic, cut into chunks

Juice of 1 lemon

1 handful of cilantro

1 avocado, peeled and seeded, cut into chunks

Place all ingredients in a blender and process until smooth. Pour into glasses and serve chilled. Serves 2.

Top of the Mornin’

½ cup almond milk

1 cup plain low-fat yogurt

1 cup frozen peaches in chunks

1 cup frozen blueberries

½ cup packed baby spinach

4–5 drops stevia

1 tsp. pure vanilla extract

Ground almonds or chia seeds for garnish (optional)

Place all ingredients in a blender and process until smooth and creamy. Pour into glasses, sprinkle ground almonds or chia seeds on top as desired, and serve chilled. Serves 2.

Tropical Frosty

1 cup fresh pineapple, peeled if not organic and chopped

1 orange, torn into segments

1 frozen banana, cut into chunks

1 cup fresh strawberries with caps

1 cup packed baby spinach

Juice of 1 lemon

Juice of 1 orange

6–8 ice cubes

Place all ingredients in a blender and process until smooth. Pour into glasses and serve chilled. Serves 2.

Tropical Green Smoothie

2 kale leaves, chopped

1 papaya, peeled and chopped (you can use a few seeds)

1 ripe mango, peeled, pitted, and chopped

1 handful of spinach

Juice of 1 lime

1 tsp. fresh ginger, peeled and chopped

1 cup coconut milk

6–8 ice cubes

Place all ingredients in a blender and process until smooth. Pour into glasses and serve chilled. Serves 2.

Tropical Treat

¾ cup coconut milk

1 papaya, peeled, seeds removed, cut into chunks, and frozen (makes about 1½ cups)

1½ tsp. organic orange peel, freshly grated

1 tsp. pure vanilla extract

1 cup baby spinach

Pour the milk into a blender, then add the papaya, orange peel, vanilla, and spinach. Blend on high speed until smooth and serve immediately. Serves 2.

Tip: To freeze papaya, simply place the papaya chunks in a freezer bag and freeze them until solid.

Viva La Berries

1 banana, peeled and cut into chunks

1 cup plain yogurt

½ cup blueberries, fresh or frozen

½ cup strawberries, fresh or frozen

½ tsp. pure vanilla extract

3–6 ice cubes, depending on whether you’re using fresh or frozen fruit

Place all ingredients in a blender and process until smooth. Pour into glasses and serve chilled. Serves 2.

Weight-Loss Partner

1 cup coconut milk

1 cup berries of choice

½ cup packed baby spinach

1–2 Tbsp. protein powder of choice

1 Tbsp. organic virgin coconut oil

1 Tbsp. ground flaxseeds

1 tsp. pure vanilla extract

¼ tsp. almond extract

2–3 drops stevia

6–8 ice cubes

Combine all ingredients except ice in a blender, and process until creamy and smooth. Add ice after the coconut oil is blended so that it won’t clump. You may use more or less ice, depending on how cold you like your smoothie. Serves 1–2.

Workout Buddy

½ cup almond milk

½ cup soft silken organic tofu

1 banana, peeled and cut into chunks

1 handful of spinach

2 Tbsp. peanut butter or almond butter

1 Tbsp. flaxseed

1 tsp. pure vanilla extract

1 tsp. wheat germ

½ tsp. ascorbic acid (vitamin C powder)

1 scoop protein powder of choice

3–4 drops liquid stevia

6 ice cubes

Place all ingredients in a blender and process until creamy and smooth. Drink as soon as possible. Serves 1–2.

Yam Dream

1½ cups yam juice (about 2 large yams)

1 cup almond, oat, or rice milk

½ cup packed baby spinach

¼ cup red onion, chopped

1 avocado, peeled, seeded, and cut into chunks

1 tsp. nutmeg

¼ tsp. cinnamon

¼ tsp. ground allspice

¼ tsp. ground mace

¼ tsp. cardamom

Juice about two large yams to yield about 1½ cup of yam juice. Let the juice sit in a large measuring cup or bowl until the starch settles to the bottom. It will look thick and white. This should take about an hour. Pour off the clear juice but not the starch, as this will make it gritty. Pour the yam juice and milk in a blender. Add the spinach, onion, and avocado; blend until smooth. Add the spices and blend until combined. Pour into glasses and serve. Or you can pour into bowls and serve as soup. Serves 2.