Excerpt for The Green Smoothie and Juicing Bundle: Over 60 of the Tastiest Healthy Recipes for Weight Loss by , available in its entirety at Smashwords

The Green Smoothie and Juicing Bundle

Over 60 of the Tastiest Healthy Recipes for Weight Loss

By Dale L. Roberts

©2015

Disclaimer

Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.

This is an informational guide and is not intended as a substitute for medical or professional services. Readers are urged to consult a variety of sources such as their medical doctor, dietitian or nutritionist. The information expressed herein is the opinion of the author and is not intended to reflect upon any particular person or company. The author shall have no responsibility or liability with respect to any loss or damage caused, or alleged, by the information or application contained in this guide. One Jacked Monkey, LLC and the author are not associated nor represent any product or vendor mentioned in this book.

ISBN: 9781370628803



The Best Green Smoothies for Weight Loss

Over 30 Simple Recipes for Healthy Eating

By Dale L. Roberts

©2015

The Best Green Smoothies for Weight Loss

Over 30 Simple Recipes for Healthy Eating

By Dale L. Roberts

©2015 All rights reserved

ISBN: 9781310947254

September 29, 2015

Copyright ©2015 One Jacked Monkey, LLC

onejackedmonkey.com

Cover design by Sami Johnston. Cover image provided by Depositphotos.com



No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without the permission in writing from One Jacked Monkey, LLC.



Table of Contents

Introduction to Green Smoothies

Instructions for Green Smoothies

Preparation for Green Smoothies

Green Smoothies Recipes

Green Ingredients Glossary

Miscellaneous Ingredients Glossary

Green Smoothies Conclusion

Thank You

About the Author

Special Thanks

References


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Introduction to Green Smoothies

We can all agree that putting on extra weight comes fairly easy when there aren’t too many healthy options for when someone is on-the-go or needing a quick fix because of a busy lifestyle. Fast food joints, gas station convenience stores and local grocers offer everything imaginable, but what they offer isn’t always in the best interest of your waistline or overall health.

What if it didn’t have to be that way? What if you could have something good for you when you are on-the-go or needing a quick fix? All you need is fresh produce, a 32-ounce blender, a sharp knife and cutting board. But, you must be selective with what you are blending for the most ideal results.

Sure, you can mix a large cocktail of nothing but fruit and it will make for a tasty treat. However, fruit smoothies alone aren’t the best choices since they can be filled with sugar and far too many calories. Then again, if you can dilute the fruit ingredients with whole vegetables, then you not only get more bang for your buck, but you also get a drink with a potent blend of nutrients.

Green smoothies are shakes primarily consisting of leafy vegetables, nutritious options that provide:

1) Cholesterol reduction

2) Vitamin K – helps in blood clotting; builds strong bones; prevents age-related conditions such as, heart disease.1

3) The carotenoids lutein and zeaxanthin – reduce discomfort from light, decrease the risk of cataracts, and increase the distance of sight.2

4) Vitamin B5, also known as pantothenic acid – All B vitamins help convert food into fuel. Vitamin B5 helps maintain a healthy digestive tract, utilize other vitamins and is critical in the manufacturing of red blood cells.3

5) Calcium – crucial in overall health including use in the nervous system, muscles, heart, and bone.4

6) According to the Journal of the American Dietetic Association, a decreased risk of colon cancer.5

It’s all well and good to cite all the health benefits, but if green leafy vegetables are not very palatable to you, then you may not continue to consume them in the long run. Barring any special medical conditions, you should eat green leafy vegetables every day for the rest of your life. So, green smoothies are an excellent way for you to take in this power-packed food in a tasty drink.

Ideally, I would recommend green smoothies have a ratio of 3 parts green leafy vegetables to 1 part fruit. The recipes closely resemble this portioning to make it easy for you to implement into your daily nutrition. Eventually, when you grow to love green leafy vegetables, you can begin to increase the amount of veggies to fruit.

The key to implementing green smoothies into your daily food intake is to add one smoothie a day. Ideally, you should add the shake at a time when you need a convenience food or a quick bite. The green smoothie provides so much more nutritional value than anything you will find in fast food restaurant or convenience store. And, the sweet part is that you can make a green smoothie in advance and save it from 12 to 24 hours. Though, I much prefer drinking a smoothie as soon as I make it.

Think of the green smoothie as an enhancement to your normal nutrition. They merely fill in times you miss a meal or snack. Though a smoothie is not a meal replacement, it is certainly better than junk food or worse yet junk food.

Moderation is key in using green smoothies. A smoothie should not be more than a third of your daily nutritional intake. Relying solely on smoothies may wreak havoc on your system, so be reasonable with how much you drink throughout the day.

The green smoothies alone will not get you weight loss, but more a balanced diet with the addition of green smoothies will aid in shedding unwanted pounds. To get the most results, you must focus on when you drink your smoothies and how much you have. If you are consistent with eating properly, drinking one green smoothie per day, and exercising regularly, you may see weight loss results in as little as 21 to 30 days.

Be sure to consult your family doctor prior to changing your diet and adding green smoothies to your daily food intake. Green smoothies are not appropriate for everyone. People with specific medical conditions and on medications may not be able to consume some of the foods in this book.

When you add green smoothies to your daily routine, you will save time and money while enjoying a delicious and nutritious alternative to the fast-food and prepackaged convenience food. Now let’s dig in!

Instructions for Green Smoothies

Before you implement green smoothies into your diet, you need to have a basic overview of how often you eat. This may require you writing down an average day of what and when you eat. For example:

6:00 am – bowl of oatmeal, banana, coffee

9:00 am – snack

12:00 pm – sandwich, veggie chips, iced tea

6:00 pm – tacos, salad, glass of 100% orange juice

You will notice that the longest time between meals is from 12:00 pm to 6:00 pm. The best time to insert the green smoothie is at 3:00 pm. This way the body always has some sustenance and maintains the best energy level. Adding the green smoothie between those two meals helps cut the ravenous appetite that would otherwise come at the last meal without any snack.

To get the most out of your green smoothie, you need to take advantage of timing. Take a look at the time of day that you are in most need of food, then insert the green smoothie. Remember, though, that if what you eat at your other meals and snacks is not nutritious, the green smoothie will do little for your weight loss goals.

For more specific nutrition guidelines, grab a copy of my publication “The 3 Keys to Greater Health & Happiness.” In the book, I provide a general overview of how to shift your eating habits to maximize the most out of your weight loss efforts. As long as you eat smart and in moderation, limit junk food and exercise at least four times per week, green smoothies will expedite your weight loss goals.

Preparation for Green Smoothies

Regardless of organic or non-organic produce, you should always thoroughly wash your vegetables and fruit prior to any consumption. Make sure that the food is free of pesticides, chemicals, dirt, and debris before you eat them. Put your produce directly under running water that is lukewarm. Scrub the vegetables and fruit with your hands or use a produce-specific scrub brush. You need to gently wash the green leafy vegetables so that you keep them somewhat intact for preparation.

Chop your produce so that they can fit into your blender. If at first you find that not all the ingredients can fit into the blender, cover the appliance and puree the mixture. Then, add in any additional ingredients that didn’t fit originally.

I highly recommend that you remove the stalks from kale. These parts taste bitter and tend to sour the flavor of a smoothie. Removing the stalks doesn’t diminish the nutritional quality of the smoothie. However, if you are a frugal chef, feel free to mix the stalks in. The taste is stronger with the stalks, but not entirely horrible.

When you have the opportunity, freeze any bananas and berries ahead of time. I’ll pick up a bundle of bananas, peel them, chop them into smaller pieces and then put them into a container to store in the freezer. The bananas keep fresh somewhat fresh in the freezer for 24 hours. Avoid keeping bananas in the freezer for any longer than one day. Otherwise, you will end up with blocks of ice that cannot puree very well.

Any opportunity, buy fresh berries and immediately freeze them. Be sure that if you have strawberries that you remove the stems. Much like the kale stalks, the strawberry stems make the smoothie taste a little bitter. My favorite way to get berries is in the freezer section. Be mindful to check the nutrition facts and ingredients. Some frozen fruits have additives to keep it fresh or maintain the sweetness. Pick the frozen fruits that have no additives and are just the fruit alone.

And, be sure that you have ice cubes prepared for any time you make smoothies. These help thicken the consistency of the smoothie so that it is more like a milkshake than juice. When the smoothie is a bit thin, add a couple ice cubes and puree for half a minute longer. If you have your fruits frozen ahead of time, you may not need any ice cubes. In that case, disregard the ice cubes suggested in a recipe.

Put all ingredients into the blender, cover it up and blend on high until the consistency is smooth. Depending on the quality of the blender, you may need to pause every now and then to stir up the ingredients. Then, continue blending the ingredients until mixed well. Blending may take anywhere from 1-3 minutes. The total preparation time should be less than 10 minutes.

If the smoothie consistency is too thick for your liking, let it sit and melt. Or, you can add ice-cold water to the mixture and blend. If you have already added ice cubes to the mix, do not add too much water. There’s nothing worse than a watery smoothie.

With all these tips in mind, it’s time to make a tasty green smoothie!

Green Smoothies Recipes

Super Green Blends

Super-Green Blend

1 cup chopped romaine lettuce

1 cup spinach

4 stalks fresh celery

1 apple, cored, chopped

1 frozen banana, peeled

1 pear, cored, chopped

1/2 lemon, skinned, deseeded

4-6 ice cubes

Ultra-Green Blend

2 kale leaves, stalks removed

1 cup spinach

2 romaine lettuce leaves

1/2 cup of cilantro, fresh

2 mint leaves

1 pineapple, skinned, cored

1-inch piece of ginger root

4-6 ice cubes

Kale & Spinach Blends

Super Green Blend II

1/2 cup kale, stalks removed

1/2 cup spinach

1/2 green apple, cored, chopped

1 cup papaya, cubed, deseeded

1/2 frozen banana, peeled

Spinach/Kale Tropical Mix

1/4 cup spinach

1 kale leaf, stalks removed

1/4 cup frozen pineapple

1/4 cup frozen mango

1 cup coconut milk

Kale/Spinach Blend

2 kale leaves, stalks removed

1 cup spinach

1/2 bunch of parsley

1 pineapple, skinned, cored

1 mango, peeled, pitted

1 lemon, peeled, deseeded

2 tablespoon chia seeds*

*For the best results from chia seeds, be sure to soak them prior to blending them into your smoothie. Soak 2 tablespoons of chia seeds in 6 tablespoons water (or your preferred liquid) for at least 20 minutes or at most overnight. Place the soaking chia seeds into your refrigerator. Drain off any excess fluid after soaking. The chia seeds will have a slimy, gelatinous-type consistency, but are far more edible and digestible this way.

Spinach/Kale Blend

2 cups spinach

2 cups kale, stalks removed

1/2 lime, peeled, deseeded

1 pear, peeled and cored

1.5 cup coconut water

2-4 ice cubes

Kale Blends

Sweet Potato Orange Green

3 cups kale, stalks removed

1 orange, peeled, deseeded

1/2 cup cooked sweet potato, mashed and cooled

2 tablespoons chia seeds*

1 cup papaya, cubed, deseeded

*For the best results from chia seeds, be sure to soak them prior to blending them into your smoothie. Soak 2 tablespoons of chia seeds in 6 tablespoons water (or your preferred liquid) for at least 20 minutes or at most overnight. Place the soaking chia seeds into your refrigerator. Drain off any excess fluid after soaking. The chia seeds will have a slimy, gelatinous-type consistency, but are far more edible and digestible this way.

Kale & Hemp

2 cups kale, stalks removed

1.5 cups unsweetened almond milk

1 tablespoon hemp seeds

1 frozen banana, peeled

2 ice cubes

Kale Blueberries Banana

3 kale leaves, stalks removed

1/2 cup frozen blueberries

1 frozen banana, peeled

1-inch piece of ginger root

1 tablespoon of hemp seeds

4-6 ice cubes

Kale Lemon Banana

3 kale leaves, stalks removed

1/2 cup cilantro

1 frozen banana, small

1 lemon, peeled, deseeded

0.5” piece of ginger root

2 tablespoons chia seeds*

1 tablespoon ground flaxseeds

4-6 ice cubes

*For the best results from chia seeds, be sure to soak them prior to blending them into your smoothie. Soak 2 tablespoons of chia seeds in 6 tablespoons water (or your preferred liquid) for at least 20 minutes or at most overnight. Place the soaking chia seeds into your refrigerator. Drain off any excess fluid after soaking. The chia seeds will have a slimy, gelatinous-type consistency, but are far more edible and digestible this way.

Kale Banana Pumpkin

3 kale leaves, stalks removed

1/2 cup pumpkin puree

1 tablespoon ground flaxseed

1 frozen banana, peeled

1/4 teaspoon cinnamon

1/2 cup unsweetened vanilla almond milk

2-4 ice cubes

Kale & Cranberry

2 cups kale, stalks removed

1 cup cranberries

2 oranges, peeled

2 bananas

4-6 ice cubes

Kale Mango

3 cups kale, stalks removed

1/2 lime, peeled, deseeded

1/2 frozen banana, peeled

1 mango, peeled, pitted

1 cup coconut milk

Kale & Kiwi

2 cups kale, stalks removed

1 peeled kiwi

1 tablespoon natural peanut butter

4-6 ice cubes

Spinach Blends

Spinach Lime Banana

3 cups spinach

1/2 cup of chopped cilantro

3 medium bananas

1 lime, skinned

1-inch piece of ginger root

4-6 ice cubes

Spinach Banana Berry

1 cup spinach

1 frozen banana

1/2 cup blueberries

1/2 cup raspberries

1/2 cup blackberries

1/2 cup coconut milk

Tropical Spinach Blend

1 cup spinach

1 cup frozen pineapple chunks

1 cup frozen mango chunks

1 frozen banana, peeled

1 cup frozen mixed berries

1 cup unsweetened almond milk

1 teaspoon vanilla extract

Glowing Green

1 cup spinach

1/2 avocado

1/4 cup coconut water

1 frozen banana, peeled

1/2 cup frozen pineapple

1/2 cup mango chunks

1/2 tablespoon ground flaxseed

Spinach Mango

1.5 cups spinach

1/2 avocado

1.5 cup of mango, peeled, pitted

1 cup of pineapple

2 cups water

Spinach Berries Chia

1 cup spinach

1 cup unsweetened almond milk

1 cup frozen mixed berries

1 tablespoon chia seeds*

*For the best results from chia seeds, be sure to soak them prior to blending them into your smoothie. Soak 1 tablespoon of chia seeds in 3 tablespoons water (or your preferred liquid) for at least 20 minutes or at most overnight. Place the soaking chia seeds into your refrigerator. Drain off any excess fluid after soaking. The chia seeds will have a slimy, gelatinous-type consistency, but are far more edible and digestible this way.

Spinach Peach Orange

2 cups spinach

2 peaches, pitted

1 cup 100% orange juice

2-4 ice cubes

Spinach Cilantro Banana

2 cups spinach

1/2 cup cilantro, fresh

1 cup strawberries

2 bananas, frozen

1 cup blueberries

3/4 cup 100% orange juice

4-6 ice cubes

Spinach Apple Peach

2 cups spinach

2 cups frozen peach slices

1 cup of unsweetened almond milk

1 medium apple, cored, chopped

Spinach Cucumber Carrot

1.5 cup spinach

1/3 cup cucumber, chopped

1/4 avocado, peeled and pitted

1/4 cup of chopped parsley

1/2 celery stalk

1/2 lime, peeled, deseeded

1.5 Roma tomatoes

3/4 cup pineapple chunks

1.5 medium carrots

4-6 ice cubes

Spinach Grape Banana

1 cup spinach

1/2 cup seedless green grapes, frozen

1 green apple, cored, chopped

1.5 cups of coconut water

1 frozen banana, peeled

1 teaspoon coconut oil

1 teaspoon ground flaxseed

The Lean Green Blend

1 cup spinach

1/2 English cucumber, chopped

1 lime, skinned, deseeded

10 mint leaves, chopped

1/2 pineapple, cored, skinned

1/2 pear, cored chopped

4-6 ice cubes

Spinach Pistachio

1 cup spinach

2 tablespoon pistachios, shelled

1 tablespoon almonds

1/2 cup of unsweetened almond milk

4-6 ice cubes

Spinach Papaya

2 cups spinach

1/2 cup pineapple

1/2 cup papaya

1 frozen banana, peeled

1/4 cucumber

1 cup coconut water

4-6 ice cubes

Spinach & Pear

2 cups spinach

1 pear, cored, chopped

0.5” piece of ginger root

1 tablespoon ground flaxseed

1 cup coconut water

2-4 ice cubes

Spinach & Berries

3 cups spinach

1 cup 100% orange juice

1 frozen banana, peeled

1/2 cup mixed berries, frozen

4-6 ice cubes

Red Velvet Gone Green

2 cups spinach

2 cups of strawberries

4 pitted dates

1/4 cup diced raw beets

1 tablespoon cacao powder

2 cups coconut milk

1/2 teaspoon vanilla extract

NOTE: This will not be green, but more a red color due to the beets.

Fake Shamrock Shake

1.5 cups spinach

1/2 cup fresh mint leaves

2 cups coconut milk

2 frozen bananas, peeled

4 pitted dates

1 teaspoon vanilla extract

Raspberry Shortcake

2 cups spinach

3 cups frozen raspberries

1 tablespoon ground flaxseed

2 cups coconut water

1 teaspoon vanilla extract

Spinach & Strawberry

2 cups spinach

2 cups strawberries

1 frozen banana, peeled

0.5” piece of ginger root

2 cups unsweetened almond milk

Spinach, Grapefruit, Watermelon & Banana

2 cups spinach

1 frozen banana, peeled

3 cups watermelon, cubed

2 cup grapefruits

4-6 ice cubes

Green Ingredients Glossary

Most green leafy vegetables are an excellent source of dietary fiber, vitamins, and minerals. You’ll notice a commonality among the greens – vitamin K, A, C and some B-vitamins. Then, there is also minerals such as iron, choline, and potassium. Additionally, these greens have tons of antioxidants that help boost your immune system and assist in healthy cell regeneration and development.

Here is a list of some of the greens included in the recipes:

Avocado – Wait, how did this make a list of greens?! I feel it’s the world’s most overlooked fruit. Yes, it’s a fruit! The avocado is chock full of twenty powerful vitamins, and minerals. Avocado is calorie-dense and filled full of healthy fatty acids.6 This fruit’s consistency is smooth and blends well with most any fruit or vegetable. Go light on this superfood. A quarter to half an avocado is more than enough for one person.

Celery – This is a versatile green for beverages since it can be used with most every fruit and vegetable to enhance the flavor. Celery is low in calories, carbohydrates, fat and cholesterol while rich in vitamin K, and many other vitamins and minerals.7

Cilantro – This little leafy green packs quite the punch, so a little goes a long way when you use it. Cilantro is filled with vitamins and minerals such as folic acid, riboflavin, niacin, vitamin A, beta-carotene, vitamin C, and vitamin K.8

Cucumber – This is by far my most favorite for watering down strong flavors. The cucumber not only has water and electrolytes perfect for hydration but also is rich in vitamin K, potassium and many other vitamins and minerals.9

English cucumber – A variation of the cucumber but it is normally longer and skinnier. You’ll find English cucumbers wrapped in plastic in the produce section at your grocer or farmers market.

Kale – By far my absolute favorite food and it is apparent in its abundance in the recipes. Much like spinach, kale is incredibly cheap and easy to get at farmers markets and grocers. Kale has a strong flavor, but if you ease your way into eating this plant, you’ll find that you will build a taste for it. This leafy green is low-calorie and potent in vitamin A, vitamin C, and chlorophyll. It is also an ideal source of minerals such as calcium, copper, potassium, iron, manganese, and phosphorus.10 And, this is just the start! Kale is truly a superfood.

Mint leaves – More than a breath freshener or food additive, mint has tons of vitamins, minerals, and dietary fiber. A little mint goes a long way, so add mint leaves sparingly.

Parsley – Believe it or not, parsley is not just a garnishment or to freshen your breath after a meal. Parsley has the most vitamin K per serving which may increase brain development and mental focus. Eating just one cup of chopped parsley provides you with over 550% of your recommended daily allowance! Wow! This leafy green also has lots of vitamins, minerals, and antioxidants. Much like cilantro, a little goes a long way, so add parsley conservatively to your smoothies. Fun fact: Parsley is a distant relative of celery and the Greek translation is “rock celery.”11

Romaine lettuce – This green leafy vegetable contains omega-3 fatty acids, vitamin C, B-vitamins and is rich in minerals such as, calcium and iron.12

Spinach – You’ll find this in many of my recipes because it is cheap and accessible at farmers markets and grocers. This leafy green has vitamin A, vitamin C, and vitamin E. Spinach is a quality source of calcium, iron, potassium, protein, and choline.13 Choline, usually grouped with B-vitamins, may help in brain activity and mental focus.14

Miscellaneous Ingredients Glossary

Almonds – This nutrient-rich tree nut may help promote heart health and prevent weight gain. Additionally, almonds “may even help fight diseases like diabetes and Alzheimer's (disease).”15

Almond milk (unsweetened, unsweetened vanilla) – This tasty treat is an excellent alternative to dairy milk. However, I try to use it sparingly since it is a processed food. Almond milk adds a silky, cream-like texture to a smoothie, but your smoothie will not suffer without this costly item. See the benefits of almonds for more information on why almond milk is good for you.

Fruit (apple, pear, banana, lemon, lime, pineapple, papaya, mango, orange, blueberries, raspberries, strawberries, peach, Roma tomato, kiwi, dates, grapefruit) – The health benefits of fruit is seemingly limitless. To see more information on the powerful benefits of fruit, refer to my publication “Clean Eating Recipes: Over 30 Simple Recipes for Healthy Cooking (Book Two).”

Beet root – This root seems to be a cure-all for most any ailment, and why not? Beets are low calorie and have tons of fiber, vitamins and minerals yet have the highest sugar content of all vegetables. A little beet goes a long way, so use this vegetable in moderation.

Cacao powder, cinnamon, vanilla extract – These are merely for flavor enhancement in your smoothies and each has their own health benefits.

Carrot – This root vegetable has tons of vitamin A and is thought to have health benefits including aiding skin development, prevent cancer, and reduce aging.16

Chia seeds – These anti-oxidant rich seeds pack a powerful punch with tons of benefits. Chia seeds are fiber-dense, have protein and healthy fats. This food has been shown to cause improvements in type II diabetics, increase athletic performance and provide many nutrients for better bone health.17 For the best results from chia seeds, be sure to soak them prior to blending them into your smoothie. Soak a ¼ cup of chia seeds in ¾ water (or your preferred liquid) for at least 20 minutes or at most overnight. Place the soaking chia seeds into your refrigerator. Drain off any excess fluid. The chia seeds will have a slimy, gelatinous-type consistency, but are far more edible and digestible this way.

Coconut (milk, water, oil) – The coconut is loaded with healthy fatty acids, potassium and some naturally occurring vitamins and minerals.18 Moderation is key when it comes to this fruit (technically a drupe). The oil is loaded with saturated fat (the not-so-healthy fat) and some designer brands of milk and water comes loaded with additives, sugars, and flavorings. When possible, choose a brand of coconut product that is plain coconut without any other ingredients.

Ginger root – Commonly known for its anti-inflammatory effects and stomach relief, the anti-oxidant filled ginger root can also be used to cut strong flavors and spice up dull beverages. Use ginger root in moderation. If you are using ginger, try grating it before blending it into your smoothie. I made the mistake of not grating and had chunks of it in my drink. That’s not a bad thing, but a small bite of ginger packs a punch. You won’t shake that strong flavor for awhile after eating pure ginger. This root is relatively cheap and is available at most farmers markets and grocers. Get fresh ginger root only and buy a small amount at a time.

Green grapes (seedless) – This anti-oxidant rich berry is cited as a potential prevention of cancer, heart disease, high blood pressure and constipation.19 Grapes with seeds are excellent, but the seeds make the drink bitter. When using the grapes, be sure to take off any stems.

Ground flaxseeds –Preliminary studies indicate that flaxseeds may help reduce your risk of heart disease, cancer, stroke, and diabetes.20 Flaxseeds have heart-healthy omega-3 fatty acids, an abundance of fiber, and anti-oxidants. Buy whole flaxseeds and grind them in a food processor. Fresh ground flaxseeds have more of the healthy fats available as opposed to the store-bought pre-ground flaxseed.

Hemp seeds – These seeds have been cited to improve digestion, balance hormones, and improve metabolism. Hemp seeds are loaded with protein, healthy omega-3 and omega-6 fatty acids and a variety of vitamins and minerals.21 Get the shelled variety if you can afford it.

Natural peanut butter – It has long been known that peanuts have protein, healthy fats, fiber, vitamins and minerals that may reduce the risk of high blood pressure, stroke, and heart disease.22 So, peanut butter is an excellent choice to enhance your favorite smoothie. Buy only natural peanut butter without any additives or preservatives. Oil will separate at the top the peanut butter jar so you will have to thoroughly stir the peanut butter before you get a serving.

Orange juice (100%) - Buy only 100% orange juice with no additives or preservatives. Or, make your own orange juice.

Pistachios – Much like peanuts, the pistachio has protein, healthy fats, fiber, vitamins, and minerals.23 Get the shelled variety of pistachio to avoid extra work. Be sure to get this nut plain and no flavorings or salt.

Pumpkin puree – Also called pumpkin mush, this vegetable has plenty of dietary fiber, anti-oxidants, vitamins, and minerals. This vegetable is the most recommended by dietitians for cholesterol control and weight loss programs. You’ll love the sweet flavor it adds to any smoothie. Generally, I purchase the canned variety and get pumpkin puree without any other ingredients.24

Sweet potato – Very similar to the nutrition profile of a pumpkin, the sweet potato provides lots of fiber, potassium, vitamin A, and a host of other vitamins and minerals.25 Be sure to cook and cool the sweet potato in advance of blending in your smoothie. I throw the entire sweet potato in with the skin included. The skin is fiber dense and doesn’t take away from the flavor of the smoothie.

Green Smoothies Conclusion

Green smoothies can be a healthy addition to any diet plan. However, to maximize the most out of the nutritional content of a green smoothie, it’s important that your other meals and snacks are of equal nutritional value. You will not see any results if you are eating out all the time and consuming pre-packaged processed foods. These power shakes aren’t so good that they will negate any other bad eating habits or empty calories.

Also, exercising is another excellent way to get the most from your green smoothies. In fact, I love to drink a smoothie directly after a workout. It serves as a great reward and works as a natural energy boost.

You will notice that a vast majority of the recipes either included spinach or kale. I’ll be completely honest and share with you that I prefer these two green leafy vegetables. Make no mistake, other green leafy vegetables can be substituted in their place. Experiment with different fruits and vegetables to make your own favorite concoction. I’d recommend sticking to a minimum ratio of three parts vegetable to one part fruit that way you aren’t throwing yourself into a sugar high. Yes, fruits are good for you, but you need to exercise moderation. Otherwise, if you had fruit-centered shakes, then it wouldn’t be much of a green smoothie.

My last tip is that you shop at local farmers markets and grocers for the best in-season vegetables and fruits. All of the recipes in this book came from when I found deeply discounted produce. I saved you a lot of time and heartache in the process. Believe me, I made some recipes that were not at all palatable. In fact, I made enough bad smoothies that could fill a whole new book! But, I’ll leave that alone.

When you add green smoothies to your diet, you should save time and money. Sure, it is easy going to a fast-food restaurant or convenience store to grab a quick bite, but what is that really affording you? What is the ultimate cost of spending your time and money on prepackaged, processed junk foods? Your health takes the brunt of this convenience food, so that is why green smoothies will fit well into your better long-term health. You will still save time and money. But, the biggest reward is when you enjoy a nutritious treat while nourishing your body with all the best foods. In the meantime, cheers! Drink up!

The Best Juicing Recipes for Weight Loss

Over 30 Healthy Fruit & Vegetable Blends

By Dale L. Roberts

©2015

The Best Juicing Recipes for Weight Loss

Over 30 Healthy Fruit & Vegetable Blends

By Dale L. Roberts

©2015

All rights reserved

ISBN: 9781310386145

September 29, 2015

Copyright ©2015 One Jacked Monkey, LLC

onejackedmonkey.com



No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without the permission in writing from One Jacked Monkey, LLC.



Disclaimer

Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.

This is an informational guide and is not intended as a substitute for medical or professional services. Readers are urged to consult a variety of sources such as their medical doctor, dietitian or nutritionist. The information expressed herein is the opinion of the author and is not intended to reflect upon any particular person or company. The author shall have no responsibility or liability with respect to any loss or damage caused, or alleged, by the information or application contained in this guide. One Jacked Monkey, LLC and the author are not associated nor represent any product or vendor mentioned in this book.



Table of Contents

Introduction to Juicing

Juicing Equipment Needed & Directions

Juicing Recipes

Juicing Ingredients Glossary

Conclusion to Juicing

Thank You

About the Author

References



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Introduction to Juicing

If you want to lose weight, then I believe I have one small solution that will help you gain an early victory and continued growth in your health pursuits. Sure, you can exercise more and eat less, but is this sustainable for you in the long-term? Can you continue to keep increasing the amount of time you are working out? Or, are you able to eat less than you are usually accustomed to for the long run? Maybe you are able to do this for a quick fix, but I believe that I have a solution that will help you.

Sadly, I cannot relieve you of your workouts since you greatly benefit from exercising regularly.26 However, I can show you an easy way to get most of what your body needs nutritionally. The answer is juicing.

Juicing is the process of extracting the valuable nutrients from fruits and vegetables and combining them to make a concentrated dose. Think of a juicing as a way to feed your body a bucket of nutrition by way of a single 10-12 ounce glass. The process of juicing removes the insoluble fiber from the produce, allowing for increased absorption of nutrients and enzymes you’d otherwise miss in cooked food.

When you drink freshly made juice, you consume an abundance of nutrients and active enzymes. These enzymes handle converting the nutrients into a usable form of cellular health and growth.27 All of these valuable enzymes are lost in cooking, so your body has to create these enzymes. Through juicing, you skip the extra work of enzyme production. This means that your body can utilize the nutrients right away.

Since juicing requires a substantial amount of fruits and vegetables for one glass, you get more than your recommended daily allowance. The United States Department of Agriculture (USDA) recommends the healthy adult on a 2,000 calorie diet consume at least 2.5 cups of fruits and vegetables.28 I assure you that if you prepare at least one 10-12 ounce glass of juice, you will more than fulfill the USDA nutrition guidelines for fruit and vegetables.

And, juicing provides an excellent solution for those of us who are vegetable-challenged. I have always had an issue with eating vegetables. My low vegetable intake had nothing to do with taste or aversions. I simply found difficulty in eating vegetables. Juicing offered what I needed in consuming an abundance of vegetables while gaining tons of valuable life-enhancing nutrition.

So, if you have problems with eating your fruits and vegetables, then juicing just may have what you are looking for. However, I would caution you to juice only produce that you like. If you detest beets, then you may not care for most juices with beets in it.

When you begin juicing, start with what you like. Slowly introduce a few other fruits and vegetables, so that you develop a taste for the uncommon or unfamiliar. In due time, you may build a liking for produce that you used to dislike.

Juicing does not substitute for a meal and I would highly discourage consuming only juice. Known as a juice fast, drinking only juice has some benefits, but you should not do this without the direct supervision of your family doctor or dietitian.

Simply start with adding one 10-12 ounce glass of juice per day. You’ll find morning works best since you may find an increase in energy. Try to utilize more vegetables than fruit so that you aren’t strictly drinking a glass full of fruit sugars. Some green leafy vegetables taste bitter so you can balance the flavor with fruit. For instance, the bitterness of kale is counter-balanced by pineapple. Try your own combination of fruits and vegetables to see what works for your palate.

Juicing is sustainable and affordable if you are selective with what you buy. Purchase produce that is in-season to save money. When you make too much juice, be sure to store it in an airtight container to be consumed within 24 hours. When juice is set out for too long, it oxidizes, therefore losing a lot of its potency and taste.

When you want to lose weight, it’s hard enough having to eat right and exercise. But, juicing provides an easy way to get the much-needed nutrition your body craves when switching to a newer, healthier lifestyle. With daily juicing, healthy eating, and regular exercising, your weight loss goals will come in no time. So, let’s get to juicing right away!

Juicing Equipment Needed & Directions

To make a good juice blend, you will need the right produce and correct equipment:

1) Juicer – Any number of juicers are available and you will find a good one for about $50 to $400. But, you don’t have to break the bank to get a reliable juicer. Without any compensation, I can say that my preferred juicer is a Breville Juice Fountain Plus. However, feel free to find what works best for your budget and what appeals to you most.

2) A sharp knife – You’ll need to cut up some of your produce to fit through the shoot. Handle this knife with care and be sure that it is properly sharpened ahead of every juicing.

3) Cutting board – You need this item to cut some of the fruits and vegetables on.

4) Optional – Airtight container for storage. Keep in mind, the nutritional value and taste diminishes the longer it sits out in the open. So, use the airtight container for storing any extra juice you have for later consumption. It is best to drink the juice within 24 hours of making it.



Practice makes perfect in juicing. The first few times of juicing you may have extra drink leftover. Avoid drinking too much juice and keep how much you drink to about 10-12 ounces. Most recipes in this book will yield about 2-3 servings and will vary based on the size of produce you use.

Whenever you have the choice, pick organic fruits and vegetables. In my opinion, there is an evident change in flavor, texture and consistency in organic versus non-organic. Besides, you don’t want to be drinking down a ton of trace pesticides with your nutrient-rich drink.

Whatever produce you choose, organic or non-organic, wash and rinse the food thoroughly before juicing. If you must use non-organic, be sure that you take a little extra time to clean off the fruits and vegetables.

I cut the produce into pieces that can easily fit into the shoot and place the guide over the top. A general rule is that your produce should not be any longer or wider than the juicer shoot. If you try to place too much produce at one time into the juicer shoot, then you may end up with less juice and more waste. And worse yet, you could very well fry out your juicer motor putting in too much food at one time. Read your juicer manual to know what is appropriate to your model juicer.

You will find a method that works best for you in what order to juice your produce. I have found success in alternating heavy produce with lighter produce. Roll any green leafy vegetables into a ball when possible for better juicing and less waste. Placing green leafy vegetables as without proper preparation will see a lot of spray-back from the shoot and more waste.

Usually, you will want to use the entire plant. However, there are exceptions to this rule. For instance, remove:

1) Banana peels

2) Citrus peels (i.e. oranges, limes, lemons, etc.)

3) Kale stalks



It’s not to say that you can’t drink the juiced contents of these portions of the plants. I just wouldn’t suggest it since these things can diminish the flavor and make the juice bitter-flavored.

I have found two magical ingredients that tend to cut bitterness of juice:

1) Ginger root – a little goes a long way

2) Pineapple



I was told the benefits of juicing raw beets, but I could not get past the strong flavor of this root. So, I added a nub of ginger root and that made all the difference. Another close friend suggested pineapple to cut the beet flavor and voila! That worked even better for me.

The really cool part about juicing is that you can try any number of combinations to see what works for you. I have taken a lot of guesswork out of what is good and what is horrible. For instance, you will not find many recipes with cauliflower or radishes, because they never worked for me or anyone else I knew. So, if you are feeling bold, give it a go! But, I would strongly discourage you from wasting your time or produce.

Now, let’s get to juicing and enjoying the many great tastes and health benefits that these fruit and vegetable juice blends provide!

Juicing Recipes

The ABC Cocktail – Apple, Beet, & Carrot

1/4 apple

1/2 beet

2 large carrots, ends trimmed

2 large celery stalks

1/4 green bell pepper

0.5-inch of ginger

Beets & Treats

1 beet

2 leaves of red cabbage

3 medium carrots

1/2 lemon

1 orange

1/4 pineapple

2 handfuls spinach

The Cant-al-apple Blend

1 small wedge cantaloupe

1 whole red apple

1 whole lemon

The Christmas Treat

2 oranges, peeled

1 medium beet

4 medium carrots

8 mint leaves

Author Note - My mother used to give me an orange and candy cane in my Christmas stocking every year. I could insert the candy cane into the orange and suck the orange juice through the cane. This drink reminds me of that flavor.

Four-Color Blend I

2 oranges, peeled

1/2 lemon

1/2 beet root

4 handfuls spinach

3 stalks celery

2 small carrots

1-inch piece of ginger root

Four-Color Blend II

2 medium apples, cored

1 beet

4 medium carrots

3 celery stalks

1/2 cucumber

0.5-inch of ginger root

Four-Color Blend III

1 cup blueberries

1 large apple, quartered

1 medium orange, peeled

2 small zucchini

1/4 head of red cabbage

3 kale leaves

1/2 cucumber

Green Citrus

1 bunch kale

2 cucumbers

1/2 bunch parsley

1 lemon, peeled

1 lime, peeled

1 green apple

Green Juice I

1 Granny Smith apple

3 kale leaves

1/4 English cucumber

1 handful green grapes

Green Juice II

2 kale leaves

2 celery stalks

1 orange, skinned

1/2 cup chopped parsley

1 bunch of mint leaves

1 mango, pitted

Green Juice III

1 medium red apple

3 kale leaves, stalks removed

2 lettuce leaves

3 celery stalks

1/2 medium cucumber

Green Refreshment

1/2 tomato

2 medium red apples

2 asparagus stalks

1 bunch of spinach

3 celery stalks

1 cucumber

Island Greens

1 kiwi, peeled, sliced

2/3 cup pineapple

1/2 cucumber

1/3 cup diced broccoli

Mean Green

2 medium apples

4 stalks celery

1 cucumber

1-inch piece of ginger root

1/2 lemon

6 leaves kale

Minty Green

1/2 lemon, peeled

1/2 cucumber

1 cup green grapes

1 wedge honeydew melon

1 kiwi

1 celery stalk

1 handful fresh mint

Red & Green Blend

1 handful of grapes

1 apple

1 lemon

1 cucumber

1/2 cup parsley

4 celery stalks

1 medium beet

Red Juice I

3 large carrots without tops

1 large tomato

8 large strawberries

1 lime

1-inch piece of ginger root

1 apple, halved

1 large red bell pepper, stemmed, seeded

Red Juice II

2 medium red apples

2 medium beets, no greens

5-inch-long sweet potato

1 medium red bell pepper, seeds removed

1 large carrot

Refreshment Cocktail I

2 medium apples, cored

2 stalks celery

1 cucumber

5 leaves kale

1/2 lemon

2 oranges, peeled

1 handful parsley

Refreshment Cocktail II

2 medium apples, cored

2 stalks celery

1 cucumber

5 leaves kale

1/2 lemon

2 oranges, peeled

Smooth Green Juice

1 avocado, pitted, skinned

2 handfuls of seedless grapes

2 medium apples

2 cups spinach

3 celery stalks

1 lime

Smooth Pineapple

1 cup pineapple, peeled, cored

3 1/2 ounces broccoli

3 1/2 ounces cucumber

1 kiwi, peeled

Super Green Apple Blend I

1 bunch of spinach

1/2 lime, peeled

1 lemon, peeled

1 large cucumber

1 apple

0.5-inch piece of ginger root

Super Green Apple Blend II

3 medium apples

3 celery stalks

1/2 cucumber

0.5-inch piece of ginger root

4 leaves kale

1 lemon, peeled

1 large orange, peeled

Super Green Apple III

1 Granny Smith apple

1/2 lemon, skinned, deseeded

5 red leaf lettuce leaves

1 cucumber

Super Green Blend

2 medium apples, cored

1 cucumber

4 leaves kale, remove the stalks

1 lemon

2 cups spinach

Sweet Fruit Juice

1/2 large pineapple, peeled, cored

1 cup strawberries

1 pear

0.5 bunch of mint leaves

Sweet Treat I

8 strawberries

2 bananas

10 dates, pitted

Sweet Treat II

2 medium red apples

4 kiwis

2 oranges

1 pineapple, skinned

Three-Color Blend I

4 red apples

1 small cucumber

2 large carrots

2 celery stalks

Three-Color Blend II

4 medium carrots

1 small apple

2 cups spinach

2 celery stalks

4 parsley leaves

Tropical Green

4 kale leaves

1 mango, seeded

0.5-inch piece of ginger root

1 orange, peeled

1 cup pineapple chunks

V8-1 (aka Fake V8)

2 large carrots

3 stalks celery

1/2 cucumber

2 handfuls parsley

1/2 green bell pepper

1 cup spinach

3 tomatoes

Juicing Ingredients Glossary

Fruit Facts

[as featured in my publication Clean Eating Recipes (Book Two)]

According to the United States Department of Agriculture (USDA)29, fruit is good for you because of the following:

1) No cholesterol in fruit

2) Most fruits are naturally low in calories, fat, and sodium

3) Source of essential nutrients, such as:

a) Potassium - may help maintain healthy blood pressure, reduce the risk of bone loss, and kidney stones. Potassium is in bananas, prunes, cantaloupe, honeydew melon, oranges, and much more.

b) Dietary fiber - reduces blood cholesterol levels, may help lower the risk of obesity, type 2 diabetes, and heart disease (i.e. heart attack, stroke). Fiber is crucial in the regularity of bowel function and aids in satiety or the feeling of fullness.30

c) Vitamin C - important in body tissue growth and repair; helps heal cuts and wounds; maintains good oral health

d) Folate (folic acid) - helps form red blood cells

4) May protect against certain types of cancers



Furthermore, the USDA has some tips that may help you if you are struggling with where to start if you aren’t already consuming fruits on a regular basis. I’ll give my own recommendations based on what has been successful for me and my successful clientele:

1) Purchase only 1-3 days worth of fruit at a time - this so that none of the food goes to waste and you are developing healthy eating patterns by eating fresh food.

2) Buy only what you are willing to eat - it makes no sense to buy something that you detest. In due time, you will develop your taste buds to appreciate new fruits, but if you are just starting to eat fruits, stick to what you know.

3) Largely depending on your age, gender and activity level, consume about 1-2 cups per day of fruits. See more at ChooseMyPlate.gov.31

4) If you are new to eating fruits regularly, make it a goal to try to eat one serving per day. Once you can be consistent with that over the course of 21 days, then you can increase the amount. The easiest way to get in a minimum of 2 cups per day of fruit is through juicing.

Fruit Glossary

Apple (any variety) – This fruit is low-calorie, fiber-dense, and packed with vitamin C. Apples aid in digestive health, assists in weight management and appetite control and may reduce the risk for certain cancers.32

Avocado – The world’s most overlooked fruit, the avocado is chock full of twenty powerful vitamins, and minerals. Avocados are calorie-dense and filled full of healthy fatty acids.33 This fruit’s consistency is smooth and blends well with most any fruit or vegetable. Go light on this superfood. A quarter to half an avocado is more than enough for one person. Do not juice the skin or pit.

Bananas – I cannot get enough of this tasty treat. This fruit is known for its abundance of potassium. However, it also has fiber, vitamin C, vitamin B6, and tons of other valuable nutrients.34

Blueberries – These anti-oxidant-rich berries can be costly when out of season, but they are worth it since they soften dry skin, boost brain activity, and may even prevent cancer. Blueberries have fiber, potassium, folate, vitamin C, and vitamin B6.35

Cantaloupe & Honeydew melon (aka muskmelons) – These melons contain potassium, vitamin A, vitamin C, and potassium. Muskmelons improve eye health, lung health, and the potassium may aid in stress relief.36 They make a superb addition to most any juice and cut the bitter flavor of leafy greens.

Citrus (oranges, lemons, limes) – Citrus fruits contain lots of vitamin C, B vitamins, antioxidants, and fiber. These fruits improve the immune and cardiovascular system, and may reduce the risk of cancer.37 Citrus will cut the overbearing taste of leafy greens like spinach and kale. Remove the skin. Otherwise, the juice will taste strong.

Dates – pitted – Dates are an excellent source of vitamins and minerals such as calcium, iron, potassium, magnesium, zinc, niacin, folate, vitamin A, and vitamin K. They have been shown to resolve intestinal issues and may help heart problems and sexual dysfunction.38 Go light on dates, because they are calorie dense and some manufactured dates have additives.

Grapes – This anti-oxidant rich berry is cited as a potential prevention of cancer, heart disease, high blood pressure and constipation.39 Grapes with seeds carry more nutritional value. However, the grape seeds make the juice taste bitter. When using the grapes, be sure to take off any stems.

Kiwi – The kiwifruit is packed full of more vitamin C per serving than an orange. It also has vitamin K, fiber, and potassium. This little fruit may prevent macular degeneration, improve cardiovascular health and balance blood sugar levels.40

Mango – This tasty fruit is a little labor intensive to prepare for eating/juicing. However, it is worth more than just its taste since it has pre-biotic dietary fiber, vitamins, minerals, and antioxidants. Mango may reduce the risk of macular degeneration and certain cancers.41

Pear – This tasty fruit provides fiber, vitamin B2, vitamin C, vitamin E, copper, and potassium. Pears contain antioxidants that may prevent high blood pressure and stroke. For a quick source of energy or to relieve constipation, pears are your answer.42

Pineapple – This popular tropical fruit serves up an enzyme, bromelain, that aids in digestion. It is also rich in B-vitamins, vitamin C, copper and many other nutrients.43 Pineapple helps cut bitter or strong flavors in a juice blend. If you find a type of juice hard to drink, add pineapple.

Strawberries – These berries are nutrient-rich and have a nutrient profile similar to blueberries. Strawberries have vitamin C, fiber, antioxidants, and potassium. You can add strawberries to the juicer with or without the tops and it won’t adversely affect the flavor. They may help with constipation, heart disease and reduce the risk of cancer.44

Tomatoes – This red fruit provides lycopene, fiber, potassium, vitamin C and choline among many other valuable nutrients. The tomato helps improve blood pressure and heart health and may reduce the risk of certain cancers.45 Since tomatoes have plenty of water, don’t use too much in a juice recipe. If your juice recipe is a bit concentrated, then add an extra tomato to thin out the juice.

Vegetable Facts

According to the USDA46, vegetables are beneficial to your health because they have:

1) No cholesterol

2) Low fat and calories

3) Source of nutrients, such as:

a) Potassium - may help maintain healthy blood pressure, reduce the risk of bone loss, and prevent kidney stones. Potassium is found in bananas, prunes, cantaloupe, honeydew melon, oranges, and much more.

b) Dietary fiber - reduces blood cholesterol levels, may help lower the risk of obesity, type 2 diabetes, and heart disease (i.e. heart attack, stroke). Fiber is crucial in the regularity of bowel function and aids in satiety or the feeling of fullness.47

c) Vitamin A - helps the heart, lungs, kidneys, and other organs work properly; maintains regular vision, the immune system, and reproduction.48

d) Vitamin C - important in body tissue growth and repair; helps heal cuts and wounds; maintains good oral health.

e) Folate (folic acid) - helps form red blood cells

4) May reduce risk of certain types of cancers



Additionally, the USDA offers tips that could help if you struggle with eating enough vegetables on a regular basis:

1) Purchase only 1-3 days worth of vegetables at a time - none of the food goes to waste and you are developing healthy eating patterns by eating fresh produce.

2) Purchase only what you like to eat – don’t buy something that you detest. You will eventually develop a taste to appreciate vegetables, but if you are just starting to eat veggies, stick to what you are familiar.

3) Depending on your age, gender and activity level, consume about 2-6 cups of vegetables per day. See more at ChooseMyPlate.gov.49

4) If you are new to eating vegetables consistently, try to eat at least one serving per day. Once you can be consistent with that over the course of 21 days, then you can increase the amount. Juicing is a simple way to get a minimum of 2-6 cups of vegetables per day.

Vegetable Glossary

Asparagus – This vegetable is loaded with nutrients: fiber, folate, vitamin A, vitamin C, vitamin E, vitamin K and chromium. Asparagus is loaded with antioxidants and eating it may help protect against certain forms of cancer.50

Beet root – This root vegetable seems to be a cure-all for most any ailment, and why not? Beets are low calorie and have tons of fiber, vitamins and minerals yet have the highest sugar content of all vegetables. A little beet goes a long way, so use this vegetable in moderation.

Broccoli – This cruciferous vegetable has potassium, folate, vitamin A, vitamin C, and vitamin B6. Broccoli is loaded with fiber yet low in calories and is practically sodium-free/fat-free.51

Carrot – This root vegetable has tons of vitamin A and is thought to have health benefits including aiding skin development, prevent cancer, and reduce aging.52

Celery – This is a versatile green for beverages since it can be used with most every fruit and vegetable to enhance the flavor. Celery is low in calories, carbohydrates, fat and cholesterol while rich in vitamin K, and many other vitamins and minerals.53

Cucumber – This is by far my most favorite for watering down strong flavors. The cucumber not only has water and electrolytes perfect for hydration but also is rich in vitamin K, potassium and many other vitamins and minerals.54

English cucumber – A variation of the cucumber but it is normally longer and skinnier. You’ll find English cucumbers wrapped in plastic in the produce section at your grocer or farmers market.

Ginger root – Commonly known for its anti-inflammatory effects and stomach relief, the anti-oxidant filled ginger root can also be used to cut strong flavors and spice up dull beverages. Use ginger root in moderation. This root is relatively cheap and is available at most farmers markets and grocers. Get fresh ginger root only and buy a small amount at a time.

Bell pepper – green, red – This vegetable is loaded with potassium, vitamin A, vitamin C, folate, vitamin K and many more vitamins/minerals. Bell peppers are naturally low in calories, boosts your immune system, keeps skin youthful, has anti-inflammatory properties, and may reduce your risk of cancer.55

Kale – By far my absolute favorite food and it is apparent in its abundance in the recipes. Much like spinach, kale is incredibly cheap and easy to get at farmers markets and grocers. Kale has a strong flavor, but if you ease your way into eating this plant, you’ll find that you will build a taste for it. This leafy green is low-calorie and potent in vitamin A, vitamin C, and chlorophyll. It is also an ideal source of minerals such as calcium, copper, potassium, iron, manganese, and phosphorus.56 And, this is just the start! Kale is truly a superfood.

Mint leaves – More than a breath freshener or food additive, mint has tons of vitamins, minerals, and dietary fiber. Add mint leaves sparingly because of their strong flavor.

Parsley – Believe it or not, parsley is not just a garnishment or to freshen your breath after a meal. Parsley has the most vitamin K per serving which may increase brain development and mental focus. Eating just one cup of chopped parsley provides you with over 550% of your recommended daily allowance! Wow! This leafy green also has lots of vitamins, minerals, and antioxidants. Much like cilantro, a little goes a long way, so add parsley conservatively to your smoothies. Fun fact: Parsley is a distant relative of celery and the Greek translation is “rock celery.”57

Red Cabbage – This peppery plant has some nutrients including, vitamin A, vitamin K, vitamin C and fiber. Red cabbage improves eye health, muscle tissue, blood and may reduce the risk of cancer.58

Red Leaf Lettuce – According to the U.S. Food and Drug Administration, red leaf lettuce qualifies for a calorie-free food. And, since it is fat-free food and has high water content, red leaf lettuce makes for the ideal food for weight management. This leafy plant has vitamin A, vitamin K and small amounts of B-vitamins and iron.59

Spinach – You’ll find this in many of my recipes because it is cheap and accessible at farmers markets and grocers. This leafy green has vitamin A, vitamin C, and vitamin E. Spinach is a quality source of calcium, iron, potassium, protein, and choline.60 Choline, usually grouped with B-vitamins, may help in brain activity and mental focus.61

Sweet potato – This root vegetable provides lots of fiber, potassium, vitamin A, and a host of other vitamins and minerals.62 I put the entire sweet potato into the juicer with the skin included.


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