Superfood Juice and Smoothie Recipe Book€¦ · going to give you some tips so you won't experience what we went through! Select your Juicer First and foremost, you'll need to get

Superfood Juice and Smoothie Recipe Book

Quick and Easy Recipes for Optimal Health and Radiance!

Version 1

All Dairy, Corn, Soy & Gluten Free Recipes!

By Lindsay Mattingly, CPT- Serenity Oaks Wellness, Co-Owner/Founder -

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http://www.serenityawaits.com/

Juices and Smoothies

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Juicing GuideThe following Juicing recipes allow 2-3 cups of juice (1 adult serving).

When my husband and I first started juicing, we had NO CLUE as to what we needed to throw together to create a yummy masterpiece! We

started off with fruits we liked then blended them with vegetables... which turned out to be a big disaster! The juice came out clumpy so it was harder to gulp down without it wanting to come back up. So I'm going to give you some tips so you won't experience what we went

through!

Select your JuicerFirst and foremost, you'll need to get a juicer. You can find a juicer from many brands for many budgets, but for beginners, I'd recommend the Jack LaLanne juicer. It's very basic, affordable and easy to clean, however, you choose whichever brand fits you best. Typically, a higher end unit will yield more juice, provide easier clean-up and last longer.

Prepare Your Grocery ListBefore you head out the door, prepare your list of fruits and vegetables that are needed for the next few days of juicing. I wouldn't recommend up to a week ahead of time as it's ideal to have the freshest food for juicing as the good enzymes are at peak the moment the fruit/vegetable is pulled off its vine. For optimal health benefits, we recommend purchasing organic and non-GMO and if available, try your local farmer's market for freshest , most nutritious products.

Save TimeSince most of us have a very busy schedule, it may help to prepare your food for the next day of juicing. Cut your fruits and vegetables and store them in an air tight container. Prepare your juicer for the next morning so all you have to do is grab, juice, and go!

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Juicing Guide

BlendingThere is a trick to juicing so that all your fruits and vegetables get blended evenly for an appetizing drink. Make sure to juice your vegetables FIRST, softer fruit next (this includes ginger), then the tougher skinned fruit last. The fruits will wash out all the pulp and juice from the vegetables. Also be sure to remove any hard seeds, pits and skin prior to blending.

Save the Pulp As you juice, you are going to get the left overs in the back compartment of your juicer. DON'T THROW THESE AWAY! These are still great nutrients to add to a variety of recipes or smoothies. For example, if you juice carrots and cucumber, use the pulp to make a yummy, healthy cake or bread. Or use the fruit pulp to add to smoothies. The best way to save these is by freezing them into air tight containers. They will last up to 6 months for future recipes!



Smoothie Guide

The following recipes in this ebook make about 3-4 cups of smoothie (one adult serving).

Choose Your BlenderThe blender I recommend above all others is the Nutribullet. This blender extracts the nutrients from the fruits and vegetables making them highly absorbable. It also creates a silky smooth texture for smoothies making it easier to go down. You can also use it as a single user. Another great blender is the Ninja. With it's 6 blades, it can have multiple uses as a hot soup maker, dough mixer, dressing and sauce maker, peanut butter maker, and/or food processor. Both Blenders areeasy to use and clean. Just make sure that whichever blender you use, the blades are sharp for better smoothie results.

Blend Vegetables FirstAdd raw leafy greens, one heaping handful at a time or any other vegetables, and blend until the mixture reaches the 1.5- 2-cup line. Keep blending for another 30-60 seconds until everything is well-blended.

Start with baby spinach in your first couple of smoothies. It’s the most mild-tasting green for smoothies. After that, experiment a little more. Eating a variety of dark leafy greens ensures your body will receive a variety of nutrients. Spinach, kale, lettuce, collard greens, and even mixed greens are my favorites, but everyone's taste buds are different. Avocado, celery, and parsnips are also very delicious and very healthy for you!




Smoothie Guide

Adding Fruit TrickAdd the fruit and keep blending until you’ve reached the 3.5-4 Cup line. Typically any fruit will work: berries, bananas, apples, peaches, pears, oranges, cantaloupe, watermelon, are a few of my favorite! Do keep in mind that fruit will be higher in sugar, so those with diabetes or hypoglycemia may want to limit the amount of fruit in their smoothies. (Tip: cut the fruit ahead of time and store in your freezer in an air tight bag or container.) Add the fruit according to your taste buds and have fun experimenting!

Optionally add:

• Ice or frozen fruit will suffice. The smoothies taste best cold.•Good fats such as coconut oil, flax oil, organic almond butter, walnut butter, avocado or tahini (sesame seed butter)•Sweetener: 1-2 medjool dates (pitted, I made that mistake!), ½ tsp. raw local honey or ½ tsp. Stevia

Enjoy immediately or storeThe enzymes in your smoothie are at peak as soon as you blend, so it's best to drink immediately, however, if you have left overs and would like the extra for another meal or snack, it's OK to store in your fridge or freezer.

Your smoothie will keep in the fridge for up to 48 hours (preferably within the next day) or in the freezer for one week. Allow about 3 hours for your smoothie to defrost and shake well before serving.


Fruit Smoothies

Monkey Jumping Post Workout Jam Frozen Banana Frozen Banana1/4 cup of Frozen Blueberries 2 Carrots (peeled,diced)1 tbsp of Ground Flax ¼ cup of Blueberries1 cup of Almond Milk 1 cup of SpinachDash of Nutmeg 1-1.5 cup of Coconut Milk Dash of Nutmeg

Jamaican Me Wild! 2 Mangos peeled and cubed 1 Orange peeled1 cup of Coconut Milk 4-5 Mint Leaves Dash of Cinnamon Garnish with Mint Leaves & a Slice of Mango.


Post Workout Jam


Fruit Smoothies

Beet Those Raspberries! 1 cup of cooked Beets ½ cup of fresh Raspberries 1 cup of Organic Pure Cranberry Juice ½ cup (or one 6oz container) of Vanilla Coconut Yogurt Garnish with fresh Raspberries.

Honey, I Love My Kale!3-4 Kale leaves2 Celery stalks 1 Frozen Banana ¼ cup of Blueberries ¼ of Diced Strawberries 1 tbsp of Almond Butter Dash of Cinnamon ½ Tbsp Raw, Local HoneyVanilla Nut Milk


Honey, I Love My Kale!


Green Smoothies

The Power of Kale 1 cup of Kale 1 Kiwi (with skin) 1 Banana 1/2 Avocado 1.5 cup of plain Almond Milk Dash of Cinnamon Beginner's Green Smoothie2 cups of Spinach2 cups of Water1 cup of Pineapple1 cup of Mango2 Bananas

Cilantro Limeade1.5 cups of Spinach ½ cup of Cilantro2 cups of Water2-3 Bananas1 Lime Peeled Seeds Removed1in of Ginger


The Power of Kale


Green Smoothie

Sweet Home Alabama1 Kiwi (peeled)¾ cup of Frozen or Fresh Strawberries¼- ½ cup of Frozen or Fresh Pineapple½ Lemon (peeled and seeds removed)2 cups of Spinach1-1 ½ cups of Water or Coconut Water

Lettuce Be Healthy Green 1 cup of Shredded Lettuce1 small Ripe Avocado1 Peach1 Banana1 part of a Juicy Orange½ cup of WaterHandful of Mint Leaves¼ cup of Lemon Juice, Ice Cubes. Serve with Mint Leaves on Top.


Lettuce Be Healthy and Green


Fruit Juice

Liver Cleanse4-5 Carrots3-4 Celery Stalks1 Mango Cubed1-2 ApplesCinnamon and Nutmeg Sprinkled on Top

Cool Off1 Small Bunch of Grapes1 Nectarine, pitted½ cup of Blueberries1 Green Apple1 Pear


Liver Cleanse


Fruit Juice

Hawaiian Breeze¼ Pineapple½ cup of Strawberries1 Pear1 Apple1in of Ginger1 Plum, pitted1 Orange, peeled

Age Like You're 202 Apples2 Pears1 cup of Cherries, pitted

Berry Delight½ cup of Blueberries½ cup of Strawberries½ cup of Raspberries½ cup of Blackberries1 AppleHandful of Mint Leaves


Berry Delight


Green Juice

Incredible Hulk4 Kale Stalks with Leaves2 cups of Spinach3 Apples1 Peach, pitted1in of Ginger3 Celery Stalks

Refresher2 Cucumber3 Celery stalks2-3 Carrots

Costa Rica Resort2 cups of Spinach1-2 Limes2 Mango¼ Pineapple


Incredible Hulk


Green Juice

Green Ginger Zest2 Green Apples4 Celery stalks1 Cucumber3-4 Kale Leaves with Stalks ½ Lemon (no peel)1in. of Ginger

Watch out I'm going to be Pumped!5-6 Kale Leaves with Stalks1 Small Bunch of Green Grapes1 Cucumber1 Green Apple


Green Ginger Zest


Documents

Superfood Juice and Smoothie Recipe Book€¦ · going to give you some tips so you won't experience what we went through! Select your Juicer First and foremost, you'll need to get