1Table of contents

Blender MagicBy Vivian Goldschmidt, MA

Notice: This book is not intended to replace recommendations or advice from physicians or other healthcare providers. Rather, it is intended to help you make informed decisions about your health and to cooperate with your healthcare provider in a joint quest for optimal wellness. If you suspect you have a medical problem, we urge you to seek medical attention from a competent healthcare provider. Before beginning any diet or exercise program, you should receive full medical clearance from a licensed physician. Author and publisher claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the material in this book.

Copyright © 2013 Save Our Bones, Vivian Goldschmidt.

All rights reserved under all Copyright Conventions.

No part of this book may be reproduced, resold or distributed, stored in a database or retrieval system, or transmitted in any form or by any means, without written permission from the author.

Printed in the United States of America

Save Our Bones3389 Sheridan St. #183Hollywood, FL 33021, USAsaveourbones.com

2

Table of contentsIntroduction .................................................................................................. 3

Health Benefits ........................................................................................... 4

Storing Your Fruits and Vegetables ................................................ 6

Convenience ................................................................................................. 6

Blending vs. Juicing ................................................................................ 8

How to Pick the Right Blender ........................................................... 8

To Be (Organic) or Not to Be (Organic) ...................................... 10

Smoothie Recipes .....................................................................................11

3Blender Magic

Since my life’s work is all about seeking out

the best natural ways of optimizing health -

and in particular bone health - I have person-

ally tried many dietary and lifestyle techniques.

Until not so long ago, one part of my daily rou-

tine was juicing fruits and vegetables. Juicing

involves using a ‘juicer’ to extract from foods

the purest and most

concentrated liquid

form of nutrients -

mainly vitamins, min-

erals, and antioxidants.

I juiced carrots, celery,

apples, broccoli, pears,

and many more fruits

and veggies.

But I’ve always lead

a very busy life, and it

wasn’t long before the preparation and cleaning re-

quired in juicing caused me to skip it all together.

I started thinking about other ways I could enjoy

the nutrition of fruits and vegetables as quickly

and easily as possible.

And that’s when I noticed the blender sitting

on my kitchen counter.

I did use it several times before, of course, but

not all that often. Yet I had never really thought

of it as an alternative to juicing or seriously

considered all the myriad ways blended drinks

can compliment a healthy lifestyle. As it turns

out, blending can actually be more nutritious

than juicing, it’s far more convenient, and many

blenders are less costly than juicers.

I know that including enough of the alkalizing

and bone healthy fruits and vegetables in our diet

while balancing the responsibilities of work and

family can be quite challenging. That’s why in

Blender Magic, I reveal why blending fruits and

vegetables is an easy way to incorporate more of

these healthful foods in our diet.

Now, we all know

about the remarkable

bone healthy

benefits of fruits and

vegetables and that

we should consume

more of them to help

us maintain the desir-

able pH balance. Plus

many fruits and vege-

tables are Foundation

Foods because, as you know, they contain

essential vitamins and minerals that nourish and

strengthen bones. What’s even better, many of

the micronutrients are Foundation Supplements.

And it can’t hurt that the vibrant colors of fruits

and vegetables are usually matched by an equally

vibrant taste. Blending brings it all together In one easy step!

Blender Magic is your roadmap to the healthful convenience of blending, as it of-fers you many options for adding delicious variety to your bone-healthy diet. And to get you started on this nutrient-rich path, I’ve in-cluded 30 of my favorite blending recipes for your hassle-free enjoyment.

Blender Magic is your roadmap to the healthful

convenience of blending, as it offers you many options for adding delicious variety to

your bone-healthy diet.

4

Unlike cooking, which can destroy some of the

nutrients contained in food, most of the nutrients

are maintained during blending. A study

published in the Journal of Food Science shows

evidence that processes like blending actually

make more of the nutrients in food usable by the

human body.1

Why is this? Well, it turns out that just be-

cause you’ve put a nutrient-rich food in your

body doesn’t mean that all the nutrients get ab-

sorbed. Bananas aren’t made out of potassium;

rather, this valuable alkalizing mineral and oth-

er nutrients are part of a “food matrix”, a term

which denotes the cell walls and microstruc-

tures that make up the plant. In the same Jour-

1 Parada, J., Aguilera J.M., “Food Microstructure Affects the Bioavailability of Several

Nutrients, Journal of Food Science, Volume 27, Issues 2, 21 February, 2007.

nal of Food Science study I mentioned earlier,

the authors write that, “thermal and physical

processing, mastication, and to limited extent

digestion break down the cell walls, making the

release of nutrients from the food matrix easier

and rendering them available for absorption in

the intestine”.1

Blending counts as physical processing,

and could even be thought of as mastication

(chewing) which happens outside the body.

As such, there is good reason to believe that

blending your food first thoroughly damages

cell walls and makes more of the nutrients in

food absorbable.

Health Benefits

5Blender Magic

Though there is nothing preventing you from

cooking an ingredient before blending, food is

generally added raw or frozen to a blender. And

you can tailor your blended drinks to whatever

health concerns are a priority for you. If you

want to make a 100% alkalinizing smoothie,

avoid acidic fruits like blueberries and cranber-

ries and stick with only alkalizing fruits and

veggies. If you want to focus on the health of

your bones and connective tissue, throw a few

cucumbers in there, skin and all ( just be sure

to wash them first). Add in some olive oil to get

a dose of healthy fats, or make a tomato-based

drink with heavy doses of cilantro and other

herbs and spices for a nourishing afternoon

snack. These are just some general ideas... And

the good news is that in Blender Magic you’ll

find a wide variety of delicious bone-smart

blender recipes to choose from.

Bear in mind that blending

for extended periods of time

can introduce oxygen into

your drink, which could

degrade some of the

nutrients. Here’s a valu-

able tip: try adding in-

gredients one at a time,

blending quickly on a

low setting, then blend-

ing for several seconds on

a high speed once every-

thing is added. And try to con-

sume your drink quickly, or make

sure you cover the container if you plan

on storing a blended drink until later.

6

Storing Your Fruits and VegetablesStoring your produce might be just a bit more in-

volved than you might have imagined; not to wor-

ry, I’ll give you some guidelines that should help.

A good first step is to either remove produce

from the bag it came in or be sure that the bags

aren’t air-tight. Sealing produce in a bag or

container can speed up decay. Next, try lining

the refrigerator drawers you store vegetables in

with paper towels. This can limit the amount of

moisture in the drawers and extend the life of

your produce.

The ripening of fruits and vegetables occurs

in part because of a gas called ethylene. Un-

derstanding a little about it can help you decide

how to store food, which foods to store together,

and how to get your produce just the perfect

level of ripeness.

Most fruits and vegetables release ethylene

gas in small quantities, and tend to release more

as they age. Furthermore, higher temperatures

speed ethylene production up and lower tem-

peratures slow it down. So store produce in the

coolest spot of your refrigerator, or keep outside

if you’re planning to consume it really soon or

if i’s not ripe.

Now that may seem obvious, but there’s more.

You can make your produce ripen even faster by

placing it near already-ripened food.2 If you’ve

got a stubborn bunch of green bananas, put

them in a bag with a slightly-brown banana, and

let the ethylene work its magic. The bananas will

ripen much quicker. Also, be careful about how

you store your produce, because some types of

produce don’t play well with others.3 It’s a good

idea to store ethylene-producing items, like

apples, avocados, bananas, melons, tomatoes,

peaches, and pears away from ethylene-sensi-

tive items like broccoli, cabbage, cauliflower,

and leafy greens.

ConvenienceIn addition to the healthful benefits of blending,

this food preparation method is also easy and

time-saving. And this convenience plays a very

important role in staying on track with your

bone-healthy program.

There are a number of ways to make sure

blending remains hassle-free. If you buy lots of

fruits and veggies at a time, consider cutting

them all up at once and storing them for later.

Dice all your carrots, put them in one container,

slice your bananas up, put them in another con-

tainer, and so on. This way, if you find yourself

2 http://www.raw-food-health.net/FruitRipening.html

3 http://www.catalyticgenerators.com/whatisethylene.html

7Blender Magic

pressed for time, you can just throw whatever in-

gredients you want into the blender, make your

drink, and get on with life.

Cleaning your blender is a snap, so long as

you do it immediately after you’re done using it.

If you’re not careful, food particles can dry and

solidify on the blender, and you’ll have to scrub

it out later. As soon as you’ve made your drink,

rinse the blender out, and you’ll save yourself

lots of cleaning time and effort.

If you’ve ever made a smoothie with a thick

paste, however, you know how difficult it can

be to get it all out of the blender, especially

down around the blades where it’s hard to get

a washcloth. You could throw the blender in the

dishwasher with everything else, or you could

make it into a dishwasher. Here’s a handy tip. To

thoroughly clean out your blender, put some hot

water and dish detergent into and blend on high

for 15-20 seconds. Then rinse out all the soapy

water. Repeat if necessary until the blender is

clean.

The convenience of using blenders can be

supplemented by smart food preparation. Here

are a few valuable tips:

- When dealing with fruits that have cores (ap-

ples, pears, etc.), start by quartering them. Cut

them in half from top to bottom, straight down

the middle, and then turn them 45 degrees and

cut them top to bottom again. You should now

have four wedges that each have a quarter of the

core exposed. From here, it is simple to scoop

the parts of the core out with a spoon or knife.

- The easiest way to peel the rind off of an or-

ange or a grapefruit is to first cut them into

quarters or eighths and then peel the individual

pieces. You can peel the entire fruit all at once,

of course, but with my method you can remove

all the seeds at the same time.

- Leafy greens blend easier when they are cut up

a little. I usually put my salad mix on a cutting

board and slice it into smaller pieces before add-

ing putting it in the blender.

- An ice cream scooper is a great way to quickly

get chunks of cantaloupe, watermelon, or honey

dew into a blender.

- Removing a pit from an avocado doesn’t have

to be difficult and messy. First, cut it in half.

Then insert a pointy knife straight into the pit.

This will remove it easily and without wasting

lots of avocado left on the pit.

8

Blending vs. JuicingThere is a fair amount of controversy surround-

ing the issue of blending vs. juicing. The truth is,

both can be healthy additions to your diet. I pre-

fer blending, as you know by now. But let’s take a

look at both for a moment.

Juicing is basically the process of extracting

an extremely nutrient-rich liquid from fruits or

vegetables. The fiber contained in the food being

juiced is left behind. This means that absorption

of the nutrients happens almost as soon as the

liquid reaches the intestines and the digestive

system isn’t activated all that much. For people

with sensitive stomachs this is a great solution,

and it’s a great way to get a kick of vitamins, min-

erals, and antioxidants for everyone else too. But

since the fiber is left behind, the rapid absorption

can cause an insulin spike, especially if the juice

contains fruits or vegetables with a high glyce-

mic load.

Blending, however, preserves more of the food,

including the fiber. Fiber isn’t digestible, and it

moves through the digestive tract helping you

keep you intestinal track regular. This is impor-

tant from a health perspective, particularly aid-

ing in detoxification to help you attain an alka-

line pH. And slowing down the absorption of the

liquid isn’t necessarily a bad thing. It’s easy to

consume a lot of sugar (glucose) when juicing,

and that’s never a good idea. A much slower ab-

sorption rate is achieved when fiber slows the

process down, thus preventing an undesirable

insulin spike.

How to Pickthe Right Blender

Similar to when you purchase any other ap-

pliance or item, determining which blender is

right for you will depend largely on your budget

and on the frequency of use. Blenders range in

price from $30 or so for small hand-held models

all the way up to $1000+ for industrial blenders

designed for restaurant use4. Blenders tend to

wear out over time, and not surprisingly more

expensive models will usually last longer than

budget-priced models.

This isn’t the place for a full-on, comprehen-

sive review of the blender options available. But

I do want to quickly point out several factors to

keep in mind when buying a blender, and dis-

cuss a few of the types and models that you will

most likely be interested in.5

4 http://www.blenderexpert.com/index.html

5 NOTE: All prices discussed come from Amazon.com

9Blender Magic

First, when shopping for a blender, consider the following:

Price: Blenders vary widely in price, and

more expensive blenders tend to last longer

than the less costly ones. If you use your blend-

er casually, then a more basic model may work

fine. But if you intend on using it often and

blending tough and/or fibrous foods like pine-

apple or asparagus - to name a few - you may

want to get one that may cost more, but will also

last a lot longer and be more efficient.

Warranty: As with any other device,

having a solid warranty in place is always com-

forting.

Capacity: Different blenders can hold

different amounts of ingredients. Do you think

you’ll mostly be making single-serving drinks,

or will you be preparing multiple servings at a

time?

Your next step to reap all the healthful benefits

of blending is to decide which type of blender most

suits your needs, if you don’t already own one.

Hand-held immersion blenders look like sticks or

wands, and are used by pressing down on foods

in a separate container. They are useful primarily

for small amounts of easily-blended foods, though

higher-end models can often handle dense or sticky

foods and ice too. Well-known brands like Kitch-

enaid, Dualit, and Cuisinart all have models in the

$75 - $90 range.

You might want to go to the next level and con-

sider a small personal blender. These blenders look

like typical blenders but they’re, well, smaller! Pre-

dictably, they are often not as powerful as larger

models, but are good enoughl if you only want the

occasional smoothie and need to conserve counter

space. They also tend to be very easy to clean. You

can get a Hamilton Beach small blender for around

$25, or a high- end Tribest model for around $70.

Regular-sized blender, also called ‘jug’, ‘stand’,

or ‘countertop blenders’, are what I think of when I

think of getting serious about blending. They are

designed for home use and are made to handle

dense fruits, vegetables, and ice. With a larger ca-

pacity than smaller blenders, countertop blenders

offer the option of making multiple servings at one

time. Many people consider the VitaMix blender

to be the state-of-the-art. With a 64 oz. jug, an en-

ergy-saving motor, and the ability to make soups,

it very well might be. However, with a price tag in

the $300-$500 range, it could be too much for many

people. Oster and Hamilton beach both offer $35-

$40 models, and Kitchenaid has one for around $80.

Go to...

saveourbones.com/blenders

to find out where you can get the blenders I recommend.

10

To Be (Organic) or Not to Be (Organic)The label “organic” generally indicates that a

given food item has been cultivated and pro-

cessed with a minimum of artificial pesticides,

herbicides, or hormones. In other words, it re-

fers to foods grown as close to naturally as is

possible.

You have probably noticed organic alterna-

tives in your local grocery store, and there’s a

good chance you have purchased organic pro-

duce at some point. However, not all fruits and

vegetables are equal in terms of the pesticide

content they are likely to have.6 The Environ-

mental Working Group has developed the Shop-

per’s Guide, a document which contains a list of

the “dirty dozen” most pesticide-contaminated

fruits and vegetables. Their list is based on re-

search conducted on thousands and thousands

of different produce items. You might be sur-

prised to find out what’s included in the dirty

dozen. Here is the list:

6 http://www.ewg.org/release/when-should-you-buy-organic

• peaches• apples• sweet bell peppers• celery• nectarines• strawberries• cherries• pears• imported grapes• spinach• lettuce• potatoes

It is best to buy organic versions of the above

items in order to minimize your exposure to

pesticides. On the other hand, the twelve most

“consistently clean” items are:

• onions• avocados• sweet corn (only if non-GMO)• pineapples• mangoes• asparagus• sweet peas• kiwi• bananas• cabbage• broccoli• papaya

So keep in mind that you should prioritize

organically grown produce from the dirty doz-

en list and not worry too much about buying

regular produce from the consistently clean list.

11Blender Magic

Smoothie RecipesNow you’re ready to give blending a ‘whirl’

(couldn’t help myself!). Remember, healthy and

convenient is the name of the game. Unless oth-

erwise noted, you can just put these ingredients

in the blender and blend until smooth. And any of

the fruits or veggies can be used frozen.

Recipes with an (F) next to them only contain

fruit and those with a (V) next to them only con-

tain vegetables (these are especially good if you

suffer from acid reflux).

Beneath each heading you will find the nutri-

ents contained in the smoothie in the high-

est concentrations. They are listed in

decreasing order. So if vitamin A is

listed before vitamin C, the recipe

contains more of your percent dai-

ly value of vitamin A; if they are

listed in the reverse order, the recipe

contains more of your percent daily

value of vitamin C.

You’ll notice that the recipes don’t require exact

measurements, so in some instances you’ll simply

add a handful of a certain ingredient.

And that’s perfectly fine. The recipes below are

generally for one serving, but you can of course

adjust the measures to make as much as you need

(or want). You can also add or remove ice cubes or

water to taste, depending on the consistency you

prefer. And one more thing. In the recipes you’ll

see that some foods are sliced. Depending on the

quality of your blender, you might be able to sim-

ply blend it all in one piece. Before you do that,

check the manufacturer’s directions carefully to

avoid damaging the blender.

I know you’ll love the alkalizing goodness of

these smoothies, so enjoy them and have fun ex-

perimenting with your blender!

12

Savvy Simplicity1) Amber Delight (V)

Natural Source of: Vitamin A, Vitamin C,

Vitamin K, Potassium, Calcium, Molybdenum,

and Manganese.

• 1 handful carrot chunks• 1 tomato, cored• 1/4 cucumber, sliced• 1 pinch cilantro• 1 pinch sea salt

2) Mean n’ Green (V)

Natural Source of: Vitamin A, Vitamin K,

Vitamin C, folate.

• 2 handfuls mixed salad greens• 1 celery stick, sliced• ½ cucumber, sliced• 1/2 cup water, distilled or purified

3) The A(apple), B(banana),

C(carrot)’s

Natural Source of: Vitamin A, Vitamin K, Vita-

min B6, Vitamin C, Manganese, Potassium.

• 1 banana• ½ an apple, cored• 2 handfuls carrots chunks

Spicy Smoothies4) South of the Border (V)

Natural Source of: Vitamin C, Vitamin A, Vita-

min K, Potassium, Molybdenum, and

Manganese.

• 1 tomato, cored• 1 jalapeno pepper, chopped• 1 pinch cayenne pepper• ½ onion, cut up in chunks• 1 handful parsley, chopped• 2 cloves garlic

13Blender Magic

5) The Garlic Breathalyzer (V)

Natural Source of: Vitamin A, Vitamin C, Vita-

min K, folate.

• 2 broccoli florets, chopped• 1 tomato• 1 handful carrots, cut up in chunks• 1 handful raw kale• 1 clove raw garlic• 1 onion, sliced• 1 squirt lemon juice

Bountiful Berries6) Berry Yummy (F)

Natural source of: Manganese, Vitamin C,

Vitamin K.

• 1 handful strawberries• 1 handful blackber-ries• 1 handful blueber-ries• 5 small ice cubes (can replace with 1/2 cup distilled or purified water)

7) Fruit Medley (F)

Natural Source of: Vitamin C, Manganese, Vita-

min K, Potassium.

• 1 handful blackberries• 1 handful strawberries• 1 kiwi, sliced• 1 banana• 1 cup ice cubes (can replace with 1/3 cup distilled or purified water)• 1/2 orange, sliced

8) Strawberries and Greens

Natural source of: Vitamin K, Vitamin A,

Vitamin C, Manganese, Folate, Magnesium,

Iron, Vitamin C, Vitamin B2, Calcium,

Potassium, Vitamin B6, Vitamin E, Copper,

Vitamin B1.

• 2 handfuls strawberries• 1 handful spinach (or mixed greens)• 1 celery stick, chopped

14

9) Best of Both Worlds

Natural source of: Vitamin K, Vitamin C, Man-

ganese, Folate, Vitamin A.

• 2 broccoli florets, diced• 2 handfuls ice (can replace with 1/4 cup distilled or purified water)• 1/2 cup plain yogurt

Tip: You can add strawberries for extra sweetness, mixed salad greens for more veggie goodness.

10) Double Berry Blast (F)

Natural Source of: Vitamin C, Manganese, Vi-

tamin E, Vitamin K, Calcium, Iron, Magnesium,

Phosphorus,Vitamin B6, Zinc, Potassium.

• 1 handful strawberries• 1 handful raspberries• 1 banana• 2 cups almonds, chopped

Tropical Treasures11) Pineapple and Greens

Natural source of: Vitamin K, Vitamin A, Vi-

tamin C, Manganese, folate, Magnesium, Iron,

Vitamin C, Vitamin B2, Calcium, Potassium, Vi-

tamin B6, Vitamin E, Copper, Vitamin B1.

• 1 handful pineapple chunks• 1 celery stalk, sliced• 1 handful spinach leaves• 5 ice cubes (can replace with 1/4 cup distilled or purified water)

12) Sweet n’ Sassy (F)

Natural source of: Vitamin C, Manganese,

Vitamin E, and Vitamin B6, copper, Vitamin B2.

• 1 handful pineapple chunks• 1 cup sliced oranges• 1 handful strawberries• 1 handful almonds, sliced• 1 cup distilled or purified water

15Blender Magic

13) Nectarine Surprise (F)

Natural source of: Vitamin C, Folate,

Vitamin B1, Potassium.

• 2 large nectar-ines, pitted and quartered• 1 banana• 1 orange, seeded and quartered

For a cooler variant of this smoothie recipe, try

freezing the banana pieces first.

14) Kiwi and Coconut (F)

Natural source of: Vitamin C, Manganese,

Potassium.

• 1 kiwi• 1 banana• 1 handful strawberries• 1 handful pineapple chunks• ½ coconut, chopped• 2 handfuls ice (can replace with 1/4 cup distilled or purified water)

15) Mango and Banana (F)

Natural source of: Vitamin C, Vitamin B6,

Vitamin A.

• 1 mango, peeled and sliced• 1 banana• ½ orange, seeded• 1 handful ice (can replace with 1/4 cup distilled or purified water)

16) Papaya Passion (F)

Natural Source of: Vitamin C, Vitamin A, Folate.

• 1 papaya, seeded and halved• 1 handful strawberries• 5 ice cubes (can replace with 1/4 cup distilled or purified water)

17) Peach and Mango (F)

Natural Source of: Vitamin C, Vitamin A,

Vitamin E, Vitamin K, Vitamin B6, Potassium.

• 1 peach, sliced in quarters• 1 mango, quartered• ½ orange, seeded ans quartered• 1 cup ice (can replace with 1/3 cup dis-tilled or purified water)

16

Au Pear18) Plenty o’ Pears (F)

Natural Source of: Vitamin C, Vitamin K.

• 4 pears, cored• 1 pinch of fresh Parsley• 1 handful of ice cubes (can re-place with 1/4 cup distilled or purified water)

19) Pears ‘n Greens

Natural Source of: Vitamin C,

Vitamin K, Manganese.

• 2 pears, cored• 2 handfuls spinach• 1 handful strawberries

Avocado Delights20) Greener Than Green

Natural Source of: Vitamin K, Folate, Vitamin C,

Vitamin B5, Potassium, Vitamin B6.

• 1 avocado, quartered• ½ cup plain yogurt• 1 handful spinach

Tip: Sweeten with stevia or honey to taste.

21) Avocado Glace

Natural Source of: Vitamin K, Folate, Vitamin C,

Vitamin B5, Potassium, Vitamin B6.

• 1 ripe avocado• ½ coconut, chopped• 5 ice cubes (can replace with 1/4 cup distilled or purified water)• ½ cup plain yogurt

Tip: it’s a great ice cream replacement when frozen

17Blender Magic

22) Greener Pastures (V)

Natural Source of: Vitamin K, folate, Vi-

tamin C, Vitamin B5, Potassium, Vitamin

B6.

• 1 avocado, quartered• 1 cucumber, sliced• 1 handful alfalfa sprouts

Melon Madness23) Melon, Melon, Everywhere (F)

Natural Source of: Vitamin C, Vitamin A, Potas-

sium, Manganese.

• 1/8 watermelon, seeded and diced• 1/4 cantaloupe, seeded and diced• 1/8 pineapple, diced• 1 mango, quartered• 1 handful strawberries• 5 ice cubes (can replace with 1/4 cup distilled or purified water)

24) Mega Melon Smoothie

Natural Source of: Vitamin C, Vitamin A,

Potassium.

• ¼ honeydew melon, sliced• ¼ cantaloupe, seeded and sliced• 1/8 watermelon, seeded and sliced• 1 squirt lemon juice

Ginger in Your Blender25) Ginger and More

Natural Source of: Vitamin C, Vitamin K, folate,

vitamin B5, Potassium, Vitamin B6.

• 1 pinch ginger root, sliced• 1 apple, cored• 1 cucumber, sliced• ½ papaya• ¼ avocado, peeled and pitted• 5 ice cubes (can replace with 1/3 cup distilled or purified water)

18

26) Coconut and Ginger (F)

Natural Source of: Vitamin B6, Vitamin C,

Manganese, Potassium.

• ½ coconut, chopped• 2 bananas, sliced• 1 pinch ginger root

An Apple a Day....27) Apples and Broccoli

Natural Source of: Vitamin C, Vitamin K,

Vitamin A, Folate.

• 1 apple, cored• 1 handful carrots, chopped• 4 broccoli florets

28) Sour Smoothie

Natural Source of: Vitamin C, Manganese, Vitamin K

• 1 green apple, cored• 1 handful green grapes• ½ peeled cucumber

29) Apple n’ Carrot Smoothie

Natural Source of: Vitamin A,

• ½ apple, sliced• 1 handful carrot slices• ½ cucumber, sliced• 5 cups ice (can replace with 1/3 cup dis-tilled or purified water)• a pinch of cinnamon

30) Apples and Bananas (F)

Natural Source of: Vitamin C, Manganese, Vita-

min B6, Potassium,

• 1 apple, quartered• 1 banana, frozen and sliced• 1 handful strawberries• 3 ice cubes (can replace with 1/4 cup distilled or purified water)

19Blender Magic

I hope you’ve found this information useful and

are ready to give blending a try. Blending is a

wonderful complement to a healthy natural life-

style, and is also simple and convenient.

Cleaning your blender is easy – just be sure

to wash it out after you use it. There are doz-

ens of different makes and models of blenders

to choose from, so buying yours - if you don’t

have one yet - can easily fit your budget. Go to:

http://saveourbones.com/blenders to find

yours

Remember, try to get creative and play with

these recipes. They are meant to be a spring-

board to your own blending ‘magic’.

Combined with the various food storage,

preparation, and purchasing guidelines found

in this report, you should have no problem keep-

ing blending a hassle-free part of your bone

health maintenance routine. And with all the

wonderful recipes I’ve included, your choices

are as abundant as the good health that awaits

you.

Bring Your Bone Health to the Next Level with Blender

Magic: A Brief Recap

20

So what are you waiting for? Get out there and give blending a ‘whirl’!