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JUICE, SMOOTHIE, and LIVING FOOD RECIPES to ALLEVIATE ALLERGIES and ASTHMA
Allergy Relief
Parsley is a traditional remedy for allergic reactions. You need to juice a bunch as soon as possible after a reaction occurs. It can help open airways when sipped.
1 bunch parsley
2 celery stalks
1–2 carrots, scrubbed well, tops removed, ends trimmed
1 lemon, peeled if not organic
½ cucumber, peeled if not organic
Cut produce to fit your juicer’s feed tube. Juice all ingredients and stir. Pour into a glass and drink as soon as possible. Serves 1.
Asthma Helper
Radish is a traditional remedy for asthma.
5 carrots, scrubbed well, tops removed, ends trimmed
5–6 radishes with leaves
1 green apple
½ lemon, peeled if not organic
Cut produce to fit your juicer’s feed tube. Juice all ingredients. Stir and pour into a glass. Serve at room temperature or chilled, as desired. Serves 1.
Congestion Helper
In Chinese medicine, mustard greens provide what’s known as “hot energy,” which is good for congestion and poor circulation.
3 carrots, scrubbed well, tops removed, ends trimmed
2 ribs of celery with leaves
2–3 mustard leaves
1 cucumber, peeled if not organic
1 apple (green is lower in sugar)
Cut produce to fit your juicer’s feed tube. Juice carrots and celery. Roll mustard leaves and place in juicer. Push the greens through with the cucumber and apple. Stir the juice and drink as soon as possible. Serves 1–2.
Healthy Sinus Solution
Radish juice is a traditional remedy to open up the sinuses and support mucous membranes. The best sinus healer is a liver cleanse.
2 tomatoes
6 radishes
1 lime, peeled if not organic
½ cucumber, peeled if not organic
Cut produce to fit your juicer’s feed tube. Juice all ingredients and stir. Pour into a glass and drink as soon as possible. Serves 1.
Immune Builder
Studies show that garlic has a compound that has a natural antibiotic-like effect. It is antibacterial, antifungal, antiparasitic, and antiviral, but it must be consumed raw to have this effect. So juice it up for your immune system.
1 handful watercress
1 turnip, scrubbed, tops removed, and ends trimmed
3 carrots, scrubbed well, tops removed, and ends trimmed
1 to 2 garlic cloves
½ green apple such as Granny Smith or pippin
Bunch up the watercress. Cut produce to fit your juicer’s feed tube. Tuck the watercress in the feed tube and push through with the turnip. Juice the remaining ingredients, finishing with a carrot. Stir the juice, pour into a glass, and drink as soon as possible. Serves 1.
Liver Life Tonic
Dandelion juice is a traditional remedy for cleansing the liver.
1 handful of dandelion greens
3–4 carrots, scrubbed well, tops removed, ends trimmed
1 cucumber, peeled
1 lemon, peeled
Bunch up dandelion greens. Cut produce to fit your juicer’s feed tube. Tuck the greens in the feed tube and push through with a carrot. Juice the remaining ingredients. Stir the juice, pour into a glass, and drink as soon as possible. Serves 1.
Lung Rejuvenator
Turnip juice has been used as a traditional remedy to strengthen lung tissue.
1 handful of watercress
1 dark green lettuce leaf
1 small turnip, scrubbed well, tops removed, ends trimmed
2-inch-thick chunk of jicama, scrubbed well or peeled
2–3 carrots, scrubbed well, tops removed, ends trimmed
1 garlic clove with peel
½ lemon, peeled if not organic
Bunch up watercress and roll in lettuce leaf; push through juicer slowly. Cut produce to fit your juicer’s feed tube. Juice all remaining ingredients. Stir the juice, pour into a glass, and drink as soon as possible. Serves 1.
Perky Parsley
1 bunch of parsley
2 dark green lettuce leaves
3 carrots, scrubbed well, tops removed, ends trimmed
2 ribs of celery with leaves
1 cucumber, peeled if not organic
1 lemon, peeled if not organic
Cut produce to fit your juicer’s feed tube. Wrap parsley in lettuce leaves and push through juicer slowly. Juice remaining ingredients and stir. Pour into a glass and drink as soon as possible. Serves 1–2.
Spinach Power Up
½ cucumber, peeled if not organic
1 small handful of parsley
1 green lettuce leaf
3 carrots, scrubbed well, tops removed, ends trimmed
2 ribs of celery with leaves
½ beet, scrubbed well, with stem and leaves
½ lemon, peeled if not organic
Cut produce to fit your juicer’s feed tube. Start with cucumber; then wrap parsley in lettuce leaf and push through the machine slowly. Juice all remaining ingredients and stir. Pour into a glass and drink as soon as possible. Serves 1–2.
Spring Veggie Tonic
Asparagus is a natural diuretic that helps flush toxins from the body and promotes kidney cleansing. This juice is a great tonic for the kidneys, and it is a great way to use up asparagus stems.
1 tomato
1 cucumber, peeled if not organic
8 asparagus stems
1 lemon, peeled if not organic
Cut produce to fit your juicer’s feed tube. Juice all ingredients and stir. Pour into a glass and drink as soon as possible. Serves 1–2.
The Morning Energizer
3–4 carrots, scrubbed well, tops removed, ends trimmed
1 cucumber, peeled if not organic
1 small beet, scrubbed well, with stems and leaves
1 lemon, peeled
1-inch chunk ginger root, peeled
½ green apple
Cut the produce to fit your juicer’s feed tube. Juice all ingredients and stir. Pour into a glass and drink as soon as possible. Serves 1–2.
Twisted Ginger
4 carrots, scrubbed well, green tops removed, ends trimmed
1 handful parsley
1 lemon, peeled
1 apple
2-inch piece fresh ginger root, peeled
Cut produce to fit your juicer’s feed tube. Juice ingredients and stir. Pour into a glass and drink as soon as possible. Serves 1–2.
Wheatgrass Light
1 green apple, washed
1 handful wheatgrass, rinsed
½ lemon, peeled
2–3 sprigs mint, rinsed (optional)
Cut produce to fit your juicer’s feed tube. Start with the apple and juice all the ingredients and stir. Pour into a glass and drink as soon as possible. Serves 1.
Healing Tea
This tea is very good for sore throat, cold, flu, and infections.
2-inch-chunk fresh ginger root, juiced
Juice of ½ medium lemon, peeled if not organic
2 cups purified water
1 Tbsp. loose licorice tea or 1 licorice herbal tea bag (optional)
4–5 whole cloves
1 cinnamon stick, broken
Dash cardamom
Dash nutmeg
Place all ingredients in a saucepan and simmer for about ten minutes. Strain and drink while warm. Serves 1.
Harmonize Energy Tea
1 Tbsp. rose hips
1 Tbsp. chicory root
1 Tbsp. chamomile
1 Tbsp. red clover
1 Tbsp. rose buds
Bring three cups of water to boil in a pot. Place the roots and berries in first, reduce the heat and simmer, covered, for 10 min. Add the leaves and flowers, turn the heat off, and let steep, covered, for another 10 min. Strain and drink through the day. Each tea blend can be used twice.
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.
Cherie’s Green Morning Blend
½ English cucumber, peeled if not organic and cut in chunks
1 avocado, peeled, seeded, and cut in 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.
Coconut Green Delight
Coconut oil is an ally in breaking the yeast-fat cycle. It is very effective at killing Candida albicans. Its medium-chain fatty acids split open the protective outer coating of yeast cells, thus killing the yeast.
1 cucumber, cut in chunks
1 cup raw spinach, kale, or chard, chopped
1 avocado, peeled, seeded, and cut in 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 smooth. 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
1 avocado, peeled, seeded, and cut in chunks
Cut the cucumber and apple in 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.
Sweet Green Tahini
1 apple, washed and juiced (about ½ cup juice)
1 stalk of celery with leaves, juiced
1 Tbsp. tahini (sesame butter)
1 banana, peeled and cut in chunks
½ cup packed baby spinach
6 ice cubes
Combine all ingredients in blender and process until creamy and smooth. Serve chilled. Serves 1.
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 in 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.
Dr. Nina’s Green Vitality Smoothie
1 bunch of spinach
1 pear
3 pineapple guavas (optional)
½ tsp. raw honey
5-10 stems Italian parsley
1 Tbsp. goji berries
1 cup purified water
¼ cup organic coconut milk
Place all ingredients in a blender and blend until smooth. Serves 2.
Dr. Nina’s Sweet Dandelion Smoothie
1 pear, Bartlett or Asian
1 apple (green has less sugar)
1 large handful dandelion greens
1 cup coconut milk
Juice of ½ lemon
¼ cup flaxseeds
6 ice cubes (optional)
Place all ingredients in a blender and process until a creamy shake. Serves 2.
Walnut Zucchini Greens
1 head of broccoli, lightly blanch broccoli florets under hot tap water until it turns bright green
2 small zucchini, finely shredded in food processor
1 red pepper, finely chopped
2 cups torn romaine or green leaf lettuce
½ cup walnuts, chopped (optional)
Ginger Lime Dressing
¼ cup fresh lime juice
¼ cup sesame oil
¼ cup purified water
2 Tbsp. tamari
2 Tbsp. fresh mint
1 Tbsp. fresh cilantro
1 tsp. ginger root
1 thin slice red chili pepper or dash of cayenne pepper
1 Tbsp. pure maple syrup
1 tsp. Celtic sea salt
Mix first 3 ingredients in bowl. Place veggies on the bed of greens. Sprinkle walnuts over top. Drizzle dressing over salad. Serves 4.
Apple Fennel Salad With Lemon Zest
2 cups fennel, sliced julienne thin
2 cups apple, sliced julienne thin
2 Tbsp. fresh lemon juice
2 Tbsp. lemon zest
2 Tbsp. extra-virgin olive oil
2 Tbsp. fresh, minced thyme
1 sliver of jalapeño, minced
1 tsp. Celtic sea salt
Place the fennel and apple sliced in a bowl; set aside. In a small bowl, whisk together lemon juice, zest, olive oil, thyme, jalapeño, and salt. Pour dressing over fennel-apple mixture and toss. Serves 4.
Nan’s Sunflower Pate
Sunflower seeds are an excellent source of vitamin E, the body’s primary fat-soluble antioxidant. Vitamin E has significant anti-inflammatory effects that result in the reduction of symptoms in asthma, osteoarthritis, and rheumatoid arthritis, conditions where free radicals and inflammation play a big role.
3 cups sunflower seeds, soaked 8–12 hours, rinse and sprout about 4 hours
1 cup fresh lemon juice
½ cup chopped scallion
¼–½ cup raw tahini
¼ cup liquid aminos or shoyu
2–4 slices red onion, cut into chunks
4–6 Tbsp. chopped parsley
2–3 medium cloves garlic
½ tsp. cayenne pepper
1–2 Tbsp. chopped ginger
1 tsp. cumin
Blend all ingredients in food processor until all the ingredients are smooth and creamy. This mixture should be on the thick side rather than thin. Add a bit of water as needed. Makes 7–8 cups.
Almond Roulade
Collard leaves are an excellent source of calcium and a fairly good source of magnesium and vitamin K, making this dish outstanding for healthy bones.
Almond Filling
2 cups almonds, soaked 7–8 hours, rinsed well
2 stalks celery, cut ends, finely minced
1 medium red pepper, with seeds and ribs removed, finely diced
1 carrot, cut ends and peel (and chop, if using food processor)
1 small onion, finely minced
Using a juicer with a blank blade such as the Champion or the Omega, or a food processor, homogenize the almonds and carrot, catching them in a large bowl. Or place the soaked almonds and carrot in a food processor and blend until homogenized. To this mixture add celery, red pepper, and onion. Thoroughly knead, integrating all ingredients with your hands. Makes about 3 cups.
Marinated Collard Greens
1 bunch fresh collard greens, wash; remove tough stems and trim out center vein
4 Tbsp. extra-virgin olive oil
Juice of 1 to 2 lemons
1–2 cloves garlic, finely minced
Place extra-virgin olive oil, lemon juice, and garlic in a small bowl and whisk together. Set aside. Place collard leaves in large rectangular dish, alternating the direction of the leaves as you overlap and stack them. Pour in olive oil mixture, coating all leaves. Set aside for 3 hours before serving. Take collard greens and spread 2–3 tablespoons Almond Filling on one side of each leaf. Roll each collard leaf, forming a roulade. Repeat this process, using up all the Almond Filling and collard greens. Cut each roulade in half or thirds and serve one or two per person. Serves 10–12.
Dr. Nina’s Russian Cabbage Slaw
4 cups shredded cabbage
1 cup grated carrot
½ cup dandelion greens or watercress, chopped
4 cloves garlic, minced
Juice of ½ lemon
¼ cup extra-virgin olive oil
Place the cabbage, carrot, greens, and garlic in a bowl; set aside. In a small bowl, whisk together lemon juice and olive oil. Pour over the cabbage mixture and toss well. Serves 4.
Cooked Food Recipes With Raw Foods
I’ve included some of my favorite cooked food recipes to give you an idea of how to include raw foods with cooked and increase your living foods intake.
Squash and Arugula Enchiladas
Delicata squash is my favorite in this recipe. It features yellow skin with green stripes on an oblong shape. A 3/4-cup portion contains just 30 calories, so it’s a great choice if you’re wanting to lose weight. It’s a good source of vitamin C and carotenes. Adding arugula or watercress gives you an example of combining cooked and living foods.
2 delicata squash or 1 acorn, or about
¼ butternut (other winter squash, sweet potatoes, or yams can be substituted)
1 cup brown rice, cooked
1/2–1 cup chopped arugula
4–6 tortillas (sprouted whole grain, spelt, or gluten free)
1 Tbsp. virgin coconut oil
Salt and pepper to taste
Bake the delicata squash in a preheated oven set at 400 degrees for 30 minutes or until tender but not soft. Add water about an inch deep to the baking pan and they cook faster.
While the squash is baking, cook the rice. (If you want meat in this dish, you can reduce the rice to ½ cup and add ½ pound of ground meat, cooked.)
When the squash is tender, remove from the oven and cut in half. Scoop out the seeds and peel, but if you are using delicata and the skin is tender, you don’t need to peel. Cut the squash in chunks and mix with rice; add seasoning to taste and set aside, keep warm.
In a large skillet, heat the oil. Heat the tortillas one at a time until warm and slightly browned, but be careful not to overcook or they will get crisp and won’t roll into an enchilada.
Spoon 2–3 tablespoons of the squash-rice mixture into the center of each tortilla and spread from one end to the other. Add arugula to the top of that mixture and roll each side toward the center. Serve hot. Serves 4–6.
Carrot Sauce With Asparagus and Fresh Peas Over Rice
1 cup brown rice or quinoa
1½ cups carrot juice (about 8–11 carrots)
½ cup raw cashews
2 Tbsp. white or yellow miso
1 pound fresh asparagus
½ cup fresh or frozen peas
2 scallions, chopped
¼ cup marinated sun-dried tomato halves, thinly sliced
2 cloves garlic, pressed
3 Tbsp. finely chopped fresh basil
Cook brown rice or quinoa according to directions.
While rice is cooking, combine the carrot juice, cashews, and miso in a blender or food processor, blending on high until the cashews are no longer gritty and the mixture is smooth and creamy.
Snap off the tops of the asparagus. Cut the tender upper portion into 1-inch pieces.
In a medium-size skillet, combine the carrot juice mixture and asparagus. Bring to a boil and then reduce the heat to simmer, stirring occasionally for 2–3 minutes. Add the peas and simmer until the asparagus is just tender, about 2 minutes. Add the scallions, sun-dried tomatoes, and garlic, mixing well; simmer for 1–2 minutes. Remove the sauce from the heat.
Divide the rice or quinoa in 4 portions. Top each portion with about ¼ of the sauce and sprinkle chopped basil on top of each portion. Serves 4.