SMOOTHIES, BLENDED SALADS, AND JUICES
This section contains some of my family’s favorite refreshing and easy-to-make smoothies and blended salads. A blended salad is a mixture of raw, leafy greens and other foods blended together to make a smooth “salad” that you can drink or eat with a spoon. Blending a mixture of fruits and raw, leafy vegetables is an effective way to increase your nutrient absorption. A blender crushes the cell walls of plants more efficiently than we can by chewing. This makes it easier for our bodies to absorb the beneficial phytochemicals contained inside the plant’s cells. A high-powered blender, like the Vitamix brand, is valuable for making smoothies and blended salads. It can blend nuts, seeds, dates, and other fresh and frozen fruits.
Smoothies and blended salads are great when there is just no time in your schedule to eat a salad and chew it well. They work well for breakfast because they are portable and require minimal time and effort to make.
SMOOTHIES – THE EAT TO LIVE WAY
There are infinite blending combinations. Start with some greens, like spinach, kale, or romaine. Add in some fresh or frozen fruit, such as blueberries, strawberries, oranges, banana, pineapple, or kiwi. You can also add other flavors and liquids according to your taste preferences. This chart will help you come up with new possibilities.
The recipes that follow give you a variety of different options, but you can also make your own combinations from creamy, cold vegetable soups to pudding-like desserts.
SERVES 1
INGREDIENTS
1 banana
½ cup unsweetened soy, almond, or hemp milk
1 cup frozen strawberries
1 tablespoon ground chia seeds
1 cup romaine lettuce or spinach
DIRECTIONS
Add all ingredients to a high-powered blender and blend until smooth and creamy.
NOTE: Frozen blueberries, raspberries, or mixed berries may be substituted for strawberries.
PER SERVING: CALORIES 302; PROTEIN 10g; CARBOHYDRATES 55g; TOTAL FAT 7.6g; SATURATED FAT 1g; SODIUM 77mg; FIBER 14.6g; BETA-CAROTENE 2,462ug; VITAMIN C 87mg; CALCIUM 188mg; IRON 4.8mg; FOLATE 161ug; MAGNESIUM 98mg; ZINC 1.5mg; SELENIUM 8.2ug
SERVES 2
INGREDIENTS
½ cup unsweetened soy, hemp, or almond milk
1 apple, cored
1 cup organic strawberries
2 tablespoons old-fashioned rolled oats
1 teaspoon cinnamon
1 tablespoon ground chia seeds
1 tablespoon pine nuts (see Note)
1 small cucumber
DIRECTIONS
Blend all ingredients in a high-powered blender.
NOTE: Use Mediterranean pine nuts if available. See box.
PER SERVING: CALORIES 231; PROTEIN 11g; CARBOHYDRATES 35g; TOTAL FAT 8.5g; SATURATED FAT 0.9g; SODIUM 72mg; FIBER 9.5g; BETA-CAROTENE 533ug; VITAMIN C 51mg; CALCIUM 147mg; IRON 3.8mg; FOLATE 61ug; MAGNESIUM 93mg; ZINC 1.7mg; SELENIUM 8.2ug
SERVES 1
INGREDIENTS
8 ounces baby greens
1 orange, peeled and seeded
Juice of ¼ lemon
DIRECTIONS
Blend ingredients in a high-powered blender until smooth and creamy.
PER SERVING: CALORIES 106; PROTEIN 4g; CARBOHYDRATES 24g; TOTAL FAT 0.8g; SATURATED FAT 0.1g; SODIUM 39mg; FIBER 7g; BETA-CAROTENE 316ug; VITAMIN C 96mg; CALCIUM 168mg; IRON 1.6mg; FOLATE 254ug; MAGNESIUM 54mg; ZINC 1.2mg; SELENIUM 0.7ug
SERVES 2
INGREDIENTS
4 ounces baby spinach
½ cup unsweetened soy, hemp, or almond milk
½ cup pomegranate, cherry, or cherry-pomegranate juice
1 tablespoon natural cocoa powder
1 cup frozen cherries
1 banana
1 cup frozen blueberries
½ teaspoon vanilla extract
2 tablespoons ground flax seeds
DIRECTIONS
If using a regular blender, liquefy the spinach with the soy milk and juice. Add remaining ingredients and blend about 2 minutes until very smooth. If using a high-powered blender, blend all at once.
PER SERVING: CALORIES 270; PROTEIN 8g; CARBOHYDRATES 53g; TOTAL FAT 5.5g; SATURATED FAT 0.8g; SODIUM 84mg; FIBER 9.9g; BETA-CAROTENE 3,475ug; VITAMIN C 28mg; CALCIUM 119mg; IRON 3.5mg; FOLATE 147ug; MAGNESIUM 128mg; ZINC 1.2mg; SELENIUM 6.2ug
SERVES 2
INGREDIENTS
½ avocado
1 banana
5 ounces romaine lettuce
5 ounces baby spinach
DIRECTIONS
In a food processor or high-powered blender, blend the avocado with the banana, then add the lettuce and spinach. Blend until smooth and creamy.
PER SERVING: CALORIES 172; PROTEIN 5g; CARBOHYDRATES 24g; TOTAL FAT 8.3g; SATURATED FAT 1.6g; SODIUM 64mg; FIBER 8.8g; BETA-CAROTENE 6,512ug; VITAMIN C 55mg; CALCIUM 104mg; IRON 2.9mg; FOLATE 272ug; MAGNESIUM 100mg; ZINC 0.9mg; SELENIUM 1.6ug
SERVES 2
INGREDIENTS
2 ounces Boston lettuce
2 cups fresh or frozen pineapple cubes
3 kiwis
½ avocado
1 banana
DIRECTIONS
Blend all ingredients in a high-powered blender until smooth and creamy.
PER SERVING: CALORIES 297; PROTEIN 6g; CARBOHYDRATES 57g; TOTAL FAT 8.8g; SATURATED FAT 1.6g; SODIUM 41mg; FIBER 12.3g; BETA-CAROTENE 2,560ug; VITAMIN C 192mg; CALCIUM 112mg; IRON 2.2mg; FOLATE 173ug; MAGNESIUM 106mg; ZINC 0.9mg; SELENIUM 1.4ug
Orange Creamsicle Blended Salad 
SERVES 2
INGREDIENTS
½ cup unsweetened soy, hemp, or almond milk
3 tablespoons Dr. Fuhrman’s Blood Orange Vinegar
1 large orange, peeled
6 ounces romaine lettuce
6 ounces spinach
2 teaspoons vanilla extract
10 whole raw cashews
4–5 ice cubes
DIRECTIONS
Add all ingredients to a high-powered blender and blend until smooth and creamy.
PER SERVING: CALORIES 202; PROTEIN 9g; CARBOHYDRATES 22g; TOTAL FAT 8.9g; SATURATED FAT 1.5g; SODIUM 111mg; FIBER 6.5g; BETA-CAROTENE 8,015ug; VITAMIN C 79mg; CALCIUM 169mg; IRON 5mg; FOLATE 314ug; MAGNESIUM 149mg; ZINC 1.9mg; SELENIUM 7.6ug
SERVES 2
INGREDIENTS
1 banana
2 cups fresh or frozen pineapple chunks
2 cups frozen blueberries
2 heads Boston lettuce
1 tablespoon ground chia seeds
½ cup water
DIRECTIONS
Blend all ingredients in a high-powered blender until smooth. Adjust water to achieve desired consistency.
PER SERVING: CALORIES 233; PROTEIN 4g; CARBOHYDRATES 55g; TOTAL FAT 2.9g; SATURATED FAT 0.3g; SODIUM 22mg; FIBER 9.6g; BETA-CAROTENE 2,631ug; VITAMIN C 75mg; CALCIUM 67mg; IRON 1.6mg; FOLATE 70ug; MAGNESIUM 64mg; ZINC 0.6mg; SELENIUM 2.1ug
SERVES 2
INGREDIENTS
3 medium carrots
3 cauliflower florets
1 apple, cored and cut in quarters
6–8 kale leaves
⅔ cup watercress with stems
2 cups broccoli with stems
DIRECTIONS
Run all ingredients through a juicer.
PER SERVING: CALORIES 64; PROTEIN 3.5g; CARBOHYDRATES 14g; TOTAL FAT 0.4g; SATURATED FAT 0g; SODIUM 61mg; FIBER 3.9g; BETA-CAROTENE 5,828ug; VITAMIN C 73mg; CALCIUM 74mg; IRON 0.8mg; FOLATE 50ug; MAGNESIUM 26mg; ZINC 0.4mg; SELENIUM 1.4ug
SERVES 2
INGREDIENTS
4 kale leaves
5 carrots, peeled
2 stalks bok choy
1 apple, cored and cut in quarters
1 medium beet, peeled
Squeeze of lemon
DIRECTIONS
Run all ingredients through a juicer.
PER SERVING: CALORIES 68; PROTEIN 3g; CARBOHYDRATES 16g; TOTAL FAT 0.4g; SATURATED FAT 0g; SODIUM 84mg; FIBER 4.1g; BETA-CAROTENE 7,536ug; VITAMIN C 28mg; CALCIUM 69mg; IRON 0.8mg; FOLATE 51ug; MAGNESIUM 24mg; ZINC 0.4mg; SELENIUM 0.6ug
SERVES 4
INGREDIENTS
1 bunch kale
2 cups romaine lettuce leaves
1 cucumber
4 leaves bok choy
2 cups unsweetened green tea
2 cups frozen raspberries
2 cups frozen cherries or strawberries
DIRECTIONS
Prepare a green juice by running the kale, romaine lettuce, cucumber, and bok choy through a juicer. Mix the green tea with 2 cups of the green juice. Add to a blender along with frozen raspberries and frozen cherries or strawberries and process until well blended.
PER SERVING: CALORIES 48; PROTEIN 2g; CARBOHYDRATES 11g; TOTAL FAT 0.5g; SATURATED FAT 0.1g; SODIUM 16mg; FIBER 3.8g; BETA-CAROTENE 2,153ug; VITAMIN C 51mg; CALCIUM 58mg; IRON 1.1mg; FOLATE 44ug; MAGNESIUM 26mg; ZINC 0.4mg; SELENIUM 0.7ug
SERVES 2
INGREDIENTS
1 cup pomegranate juice
1 cup strawberries, frozen or fresh organic
4 kumquats or 1 tablespoon lemon juice
1 cup water
DIRECTIONS
Blend ingredients together in a high-powered blender.
PER SERVING: CALORIES 113; Protein 0.3g; CARBOHYDRATES 27g; TOTAL FAT 0.1g; Saturated Fat 0g; SODIUM 10mg; FIBER 1.6g; BETA-CAROTENE 20ug; VITAMIN C 34mg; CALCIUM 16mg; IRON 0.6mg; FOLATE 14ug; MAGNESIUM 10mg; ZINC 0.1mg; SELENIUM 0.5ug