First Look: Raw Energy in a Glass

8/10/2019 First Look: Raw Energy in a Glass

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STEPHANIE TOURLESAUTHOR OF RAW ENERGY & ORGANIC BODY CARE RECIPES

ENERGY IN A GLASS R aw

126 Nutrition-Packed Smoothies, Green Drinks,and Other Satisfying Raw Beverages to Boost Your Well-Being


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Storey Publishing

This is a sampling of pages from

Raw Energy in a Glass

Edited by Margaret SutherlandArt direction and book design by Jessica Armstrong

Text production by Liseann KarandiseckyIndexed by Christine R. Lindemer, Boston Road Communications

Photography by Francine Zaslow/www.francinezaslow.com, except Debra Bell, authorsphotograph, back cover; and Mars Vilaubi, page 98.

2014 by Stephanie Tourles

All rights reserved. No part of this book may be reproduced without written permission fromthe publisher, except by a reviewer who may quote brief passages or reproduce illustrationsin a review with appropriate credits; nor may any part of this book be reproduced, stored ina retrieval system, or transmitted in any form or by any means electronic, mechanical,photocopying, recording, or other without written permission from the publisher. The information in this book is true and complete to the best of our knowledge.All recommendations are made without guarantee on the part of the author or StoreyPublishing. The author and publisher disclaim any liability in connection with the use of thisinformation.

Storey books are available for special premium and promotional uses and for custom-ized editions. For further information, please call 1-800-793-9396.

Storey Publishing210 MASS MoCA WayNorth Adams, MA 01247www.storey.com


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Contents

Preface . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Part One

THE BASICS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 111. LiquidIs Vital to Life. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

2. What Exactly Is Raw, Live Food?. . . . . . . . . . . . . . . . . . . . . . 32

3. Superfood Dictionary: Ingredien s,Equipmen & Raw Beverage Prep Techniques . . . . . . . . . . . . . . . . 42

Part Two

THE RECIPES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1054. Nut & Seed Milks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106

5. Green Smoothies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 118

6. Longevity Elixirs:Smoo hies, Shakes& Slushies or Delicious Rejuvena ion . . . . . . . . . . . . . . . . . . . . . . . 144


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7. Vegan Yogurt Drinks: Diges iveHeal h in a Glass . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 162

8. Protein-Powered Smoothies & Shakes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 180

9. Blended Salads. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 200

10. Thick & Frosty Shakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 210

11. Raw Shots: A Quick Blas o Energy . . . . . . . . . . . . . . . . . . . . . . 224

12. Fruity, Frothy & Frosty Frappes . . . . . . . . . . . . . . . . . . . . . . . 238

13. Mocktails . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 259

Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 277

Recommended Reading . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 279

Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 281


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THE BASICS Part One


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Five Food Categories andthe Energy They GiveIve categorized these food groupings according to their degree of lifeforce or their ability to enhance energy, revitalize, rejuvenate, promotehealth, slow the aging process, and prevent illness. They are ranked from

the most alive, regenerating, and enzyme-rich down to the least bene-cial, dead, health-destroying foods. The more foods that you choose fromthe rst three categories and the more organic in origin the betteryoull look, perform, and feel.

CATEGORY 1. Homegrown nut, bean, grain, and seed sprouts; babygreens and grasses; young vegetables and herbs; and sugar-ripe fruits andberries that are just picked and preferably eaten within hours of harvest-ing. They are alkaline-producing, high in enzymes, and packed withabundant nutrients. They take little energy to digest and assimilate.

CATEGORY 2. Fresh, raw, ripe fruits and vegetables, herbs, and younggreens, preferably from a local farmers market or farmstand, have a bitless enzyme action and life force due to not being just picked, butare still alkaline-producing, easy to digest, and loaded with valuablenutrients.

CATEGORY 3. Dried fruits, vegetables, herbs,cocoa, carob, and greens such as dried spirulina,chlorella, alfalfa grass, barley grass, and wheatgrasshave a moderate enzyme content (depending on the degreeof freshness), range from alkaline to mildly acidic in nature,


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and offer plenty of benecial nutrients. Unless rehy-drated prior to consumption, they are a bit harder todigest because their living water has been evaporated.Raw, unsoaked, ungerminated nuts, seeds, nut andseed butters, and fresh-pressed oils, such as extra-virginolive and unrened coconut, also belong in this category, as dofrozen fruits and vegetables.

CATEGORY 4. This grouping of foods sustains many a life and is consid-ered quite healthful by most people and major health organizations. Itprimarily consists of cooked organic and nonorganic, unprocessed, andunrened fruits, vegetables, greens, nuts, seeds, beans, and grains; localseafood; organic, grass-fed meats; free-range poultry and their eggs; andraw, organic dairy from grass-fed cows, goats, or sheep. These foods arepredominantly acid-producing, have minimal, if any, enzyme contentexcept for whats contained in the raw milk, are generally dehydrating tothe body, and are more difcult to digest.

CATEGORY 5. Highly processed commercial foods, full of articial addi-tives, preservatives, herbicides, pesticides, steroids, hormones, or antibi-otics, or all of the above. These foods will set your biological clock onfast-forward, prematurely aging your body from the inside out, deplet-ing your energy and immune system, and rapidly catapulting you towardchronic disease. They've often been genetically modied, irradiated,

microwaved, cooked at high temperatures, pasteurized, and overly salted,sweetened, and/or bleached. They can be purchased from the many pur-veyors of fast foods, vending machines, convenience stores, and justabout every supermarket. If you value life and love yourself at all, totally

avoid this category.


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Green Protein Power #1Pale green, hick, and creamy, wi h nary a as e o spinach only he

angy kick o resh pineapple and ci rus reigns supreme. Jam-packedwi h nu rien s ha deliver a punch o energizing power, his po en greensmoo hie is he ul ima e break as beverage or children who won ea

heir greens bu need hours o nourishing, as y or ica ion. This smoo hie should be drunk righ away and no s ored in here rigera or or a hermos or la er consump ion, as he chia seeds willbegin o swell and he ex ure o he drink will become slippery or gel-like.

Juice of 3 oranges,tangerines, or tangelos

3 cups baby spinachleaves, packed

2 cups very ripe, freshpineapple, cut intosmall pieces

cup raw cashews 1 tablespoon chia seeds,

whole

1 tablespoon axseed oil,unltered preferred

Pinch of sea salt

1 Place the orange juice, spinach, pineapple,cashews, chia seeds, axseed oil, and salt in ablender and blend on high until the spinach leaves,pineapple, and cashews are completely liqueed,about 30 seconds.

2 Pour into glasses and serve immediately. For afestive look, garnish with a fresh pineapple wedge.This blend is high in natural sugars and ber, so sipslowly no gulping. Please chew each sip, mixingwell with your saliva so that it digests with ease.

Yield: 2 servings

A good source of: blood-building iron and chlorophyll, boun i ulan ioxidan s, bromelain, vi amins B, C, and K, po assium, phosphorus,calcium, magnesium, manganese, copper, selenium, o her race minerals,pro ein, complex carbohydra es, omega-3 aty acids, na ural sugars, and ber


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Mellow Yellow Protein ShakeThey call me mellow yellow, sang Donovan in his popular 1966 song ,and ha s exac ly how youll eel afer drinking his rich and lling shake.Loaded wi h mood-mellowing B vi amins, calming minerals such asmagnesium and calcium, and plen y o pro ein, a , and complex car-bohydra es, i will make you energized, bu wi h a ranquil, unruffleddemeanor and he abili y o handle any hing li e hrows a you. This is

he per ec raw shake or hose wi h a s ress-lled li e.

1 cups puried water

1 cup fresh or frozenmango, pitted, cut intochunks

2 medium or 3 smallfrozen bananas, cut into1-inch chunks

cup raw hulled hemp

seeds 2 tablespoons raw

almond butter

1 tablespoon raw honey,raw agave nectar, ormaple syrup

1 teaspoon natural vanilla

avoring Pinch of sea salt

1 Put the water, mango, bananas, hemp seeds,

almond butter, honey, vanilla, and salt in a blenderand blend on high until very smooth and silky, 60to 90 seconds.

2 Pour into glasses or insulated mugs. This shakeis rich in ber, fat, and natural sugars, so be sure tochew each sip, mixing well with your saliva sothat it digests with ease.

Yield: 2 servings

A good source of: an ioxidan s, po en enzymes,vi amins B, C, E, and K, po assium, phosphorous,

calcium, magnesium, manganese, iron, zinc,sul ur, silicon, copper, o her race minerals,leci hin, ryp ophan, heal hy a s includingomega-3 and gamma-linolenic acid (GLA), pro ein,complex carbohydra es, na ural sugars, and ber

OPPOSITE, FROM LEFT TO RIGHT: Blueberry Blast-Off ProteinShake (page 199) and Mellow Yellow Protein Shake (this page)


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What the heck are mocktails? Theyre fashionable,alcohol-free, healthful versions of your favoritecocktails. Mocktails are perfect for social celebrations,intimate gatherings, or anytime you want a light,refreshing raw drink.Stimulating to the senses, a colorful feast for the eyes, and tantalizing tothe taste buds, mocktails are not just for teetotalers or health nuts, but

can be enjoyed by all, including children. They improve your health andvitality and keep you looking and feeling your best no matter how manyyou drink. Cant say that about a vodka tonic, can you?

Bursting with raw ingredients that contain vitamins, minerals,simple carbohydrates, and a whole range of therapeutic phytonutrients,these mocktail recipes are absolutely delicious drinks with which totoast your good health. Cheers!

PREVIOUS SPREAD, FROM LEFTTO RIGHT: Ginger-Lime Mocktini(page 275), Hibiscus LemonadeCooler (page 261), and PomegranateSunrise Swirl (page 262)

THIS PAGE: Salty Dog Mock-tail (page 269)

If youd like to turn upthe volume a bit, many ofthese recipes may be pleas-antly enhanced by the addi-

tion of organic white wine orbubbly, organic champagne,or perhaps a splash of qualitydark rum, brandy, or organicvodka.


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Pomegranate Sunrise SwirlSimple o make and elegan o serve, his luscious, rui y drink is a gor-geous in usion o vibran golden orange juice wi h swirls o as ringen ,swee - ar , blood-red pomegrana e juice hroughou . I offers an explo-sion o vi amin C and polyphenol an ioxidan s, bo h o which are bene-cial or he preven ion o hear disease and cancer. This mock ail makesa per ec , es ive par y drink during he win er holidays when ci rus andpomegrana es are a heir plump, juicy bes .

Juice of 3 mediumoranges, tangerines, ortangelos

Juice of 3 mediumpomegranates

2 cups ice, cubed orcrushed

Orange slices or mint

sprigs, for garnish(optional)

1 Youll need two beautiful chilled tumblers or

wine glasses. Add 1 cup of ice to each glass, followedby half of the orange juice. Then ever-so-slowly pourhalf of the pomegranate juice into each glass. Thepomegranate juice will tend to settle to the bottomwith gorgeous red swirls remaining along the sides.

2 Garnish glasses with orange slices or sprigs offresh mint, if desired.

Yield: 2 servings

A good source of: an ioxidan s, vi amins Cand K, olic acid, po assium, and na ural sugars

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First Look: Raw Energy in a Glass