BASIC SMOOTHIES RECIPE   

Smoothies are best fresh, 'fast food' for those interested in highly 
functional foods. 
Made from organic nutrients blended into a liquid state get easily 
absorbed into the digestive system.

Fruit smoothies are best in the morning or before a workout, 
quick carbohydrate energy will get you going.
Vegetable smoothies are best after a workout or in the 
afternoon.

                                        

Dinosaur Kale is better than 
the thick leaves of regular Kale
 for Vegetable Smoothies


  

Cora Cora Oranges are new on the scene
they're very sweet and juicy. A great start
to a fruit smoothie. Remember citrus doesn't
blend with dairy milk use a non-dairy milk option.

 

Here's the basic rules about smoothies:
• You have to have a blender, immersion blender 
   or food processor.
• You should put some protein in with fruit to 
   stabilize your blood sugar.

• I keep to fruits OR vegetables, enzymes in fruit disrupt the 
   digestion of minerals.
• I keep to fruits or vegetables that could grow together, 
   like tropical fruit and citrus; beets with kale.

Smoothies are great:
~ after you drink a glass or two of water in the morning.
~ before a workout.
~ as a take-along in a thermos - instead of coffee.
~ intake of nutrients.

Buy produce in season, it will be at the best price,
it will contain the nutrients that are most important for
that season, it will be closest to the source and most 
flavorful.

-1- Pick your fruit from the groups, put it in the bottom of the blender:

FRUIT OPTIONS:

 Tropical - in full serving size, if using more than one fruit, cut the serving size appropriately.
  1. 1/2 Mango
  2. 1 Banana
  3. 1 Kiwi
  4. 1/2 Cup large diced melon- cantaloupe, casaba, watermelon, honeydew, casaba, muskmelon,etc.
  5. 1/2 Cup Pineapple
Citrus Options 
will not blend with dairy
  1. 1/2 Cup Orange or Blood Orange Juice
  2. 1/2 a Cora Cora 
  3. Juice of 1 Lemon
  4. Juice of 1 Lime
  5. Juice of half a Grapefruit
  6. Juice of half a Pink Grapefruit (may conflict with medication, read labels)

Berry Options 
  1. 1/2 Cup Blueberries - also good for macular degeneration
  2. 1 Cup Strawberries
  3. 1/4 Cup Blackberries
  4. 1/4 Cup Raspberries
  5. 1/4 Cup Cranberries - unsweetened, good for kidneys
  6. 1/4 Cup Boysenberries
Stone Fruit 
Cut and remove pit 
  1. 1/2 Peach
  2. 1/2 Nectarine
  3. 1 Plumb
  4. 1/2 Cup Cherries
Fall Harvest 
remove core, stems 
  1. 1/2  Apple
  2. 1 Pear
  3. 1 Cup Grapes - skin requires pulsing
  4. 1/4 C juice, Pomegranate
  5. 1 Tomato (no, yes it is a fruit)

-2- ADD ONE OR MORE PROTEIN:

  1. 2 TBS. Nut butters - almond, peanut, sunflower, sesame, cashew, pistacchio etc.
  2. 1/4 Cup: Seeds - hemp, chia, flax, etc.
  3. 2 Cups Milk - non-dairy: soy, pea, cashew, almond
  4. 1/4 Avocado
  5. 1/4-1/2 CupYogurt (non dairy: soy, cashew)
  6. 1 TBS. Coconut Oil 
-3- PULSE 5 TIMES, BLEND FOR 1 MINUTE OR UNTIL SMOOTH. 

DRINK IT SLOWLY


-1- Choose and clean your vegetables: 

check the list for root vegetables that are best cooked

VEGETABLE OPTIONS

Root vegetables

  1. 1-2 Carrots
  2. 1-2 Chopped red, candy stripe, golden beets
  3. 1/2 cup Zucchini
The following require cooking: roasting or boiling, if you boil them you can use the cooking water for additional nutrition:
  1. 1 Boiled or Steamed Potato
  2. 1 Baked or Steamed Sweet Potato
  3. 1/2 Cup Boiled Pumpkin
  4. 1 Boiled Turnip
  5. 1 Boiled Parsnip
  6. 1/2 a Rutabaga
  7. 1/2 Cup Butternut squash
  8. 1/4 Cup Boiled Yucca
One or more leafy greens
  1. 1-2 Cups Spinach
  2. 1 Cup stem stripped and cut Dinosaur Kale
  3. 2 cups Lettuce
  4. 1 Cup Arugula
  5. 1 Cup stemmed Bok Choy
  6. 1/2 Cup Celery, and tops
  7. 1 Cup Mustard Greens - strip stem
  8. 1 Cup Swiss Chard - strip vein
  9. 1 Cup Dandelion Greens

For added antioxidant and anti-inflammatory one or two or all to taste:

  • 1 TBS Ginger
  • 1 Tsp Turmeric
  • 1 -2 cloves Garlic
  • A dash of Cayenne Pepper (if you like hot)
  • Fresh Herbs: Parsley, Cilantro, Dill, Basil, oregano, terragon, mint.


-2- Pulse 5 or more times until broken down while adding liquid:

3- Choose One or more liquids

  • 1 TBS Apple cider vinegar - neutralizes stomach acid adds in leg cramps.
  • Plus one or more of the following
    • 1/4 Cup Salt Free Vegetable stock
    • 1/4 Cup Bone Broth
    • 1/4 Cup Mushroom Broth
  • Water to desired thickness
  • 1 TBS Olive OIl

-4- Add a protein:

  1. 1/4 Cup Cooked and rinsed beans
  2. 1/4 Cup Silen Tofu
  3. 2 TBS Nut Butters
  4. 1/4 Seeds
  5. 1/4 Avocado

- 5- Pulse 5-10 Times, blend for 2 minutes, until smooth.



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