Patalsky - 365 vegan smoothies : boost your health with a rainbow of fruits and veggies

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Copyright 2013 by Kathleen Patalsky

Photographs 2013 by Kathleen Patalsky

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ISBN 978-1-101-60165-5

Neither the publisher nor the author is engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained in this book are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. Neither the author nor the publisher shall be liable or responsible for any loss or damage allegedly arising from any information or suggestion in this book.

The recipes contained in this book have been created for the ingredients and techniques indicated. The publisher is not responsible for your specific health or allergy needs that may require supervision. Nor is the publisher responsible for any adverse reactions you may have to the recipes contained in the book, whether you follow them as written or modify them to suit your personal dietary needs or tastes.

While the author has made every effort to provide accurate telephone numbers, Internet addresses, and other contact information at the time of publication, neither the publisher nor the author assumes any responsibility for errors, or for changes that occur after publication. Further, the publisher does not have any control over and does not assume any responsibility for author or third-party websites or their content.

by Gena Hamshaw,
Certified Clinical Nutritionist, ChoosingRaw.com

O nly a few generations ago, a cookbook composed exclusively of smoothies might have raised eyebrows. This is not because smoothies were a complete novelty; indeed, they had emerged as a health drink in the 1930s, when juice bars in California started serving blended fruit concoctions, then called smoothees. Its because smoothies themselves werent really acknowledged as a canvas for culinary artistry; a vehicle for ones daily serving of fruits and veggies, maybe, but no proper playground for the serious chef.

Today smoothies remain beloved among health enthusiasts, but theyve slipped into the hearts of foodies everywhere: chefs, restaurateurs, home cooks, athletes, moms (and kids), students, pretty much anyone who values nourishing and delicious food. We still love smoothies because they allow us to pack a ton of fruits and vegetables into our daily routine with ease, but we also love them because they present us with endless flavor combinations, because they give us an opportunity to become acquainted with fruits we might otherwise shy away from (to this day, Im squeamish about kiwis, but not if I blend them up), and because theyre endlessly versatile. Most of us start to explore smoothies because were looking for a breakfast option that is fast and healthy. If were lucky, we learn along the way that these drinks are as delectable as they are sensible.

For people who eat a plant-based dietand I dont mean just vegans, but also vegetarians, flexitarians, and anyone who simply loves fruits and vegetablessmoothies have a particularly cherished status. When I first became vegan, I was a little overwhelmed with the most emphatic recommendation of vegan chefs, cookbook writers, nutritionists, and physicians, which was to eat more green leafy vegetables. Aside from salads, I had no idea how to incorporate the sheer volume of greens I was instructed to eat into my dietand there were only so many salads I could eat! Then I discovered green smoothies, and everything changed. By blending a few leaves of Swiss chard, spinach, or romaine lettuce with bananas, berries, and a little almond milk, I found that I could enjoy far more greens than I had before. Over time, my taste for the vegetables increasedas did the number of combinations I was willing to try.

As a clinical nutritionist, Ive seen firsthand how powerful these drinks can be in helping people adopt a healthier lifestyle. The old adage is true: Breakfast is the most important meal of the day. This is not only because it helps steady metabolism and replenish ones energy stores, but also because healthy choices made early in the day will beget more healthy choices. Start your day with nutrient-dense, vitamin-rich foods, and youll be less likely to turn to junk foods and stimulants for energy as the day goes on. If youre one of the many hundreds of Americans with a GI illness, you may find that blended drinks digest more easily than the equivalent amount of fruits and vegetables. If youre seeking out healthy snacks, youll quickly learn that smoothies are far more delicious and energizing than sugary snack bars, salty, fried potato chips, or lattes. And if youve got a sweet tooth, fear not: Smoothies can make a healthy after-dinner sip feel decadent and indulgent. No matter who you arehealth enthusiast, aspiring vegan, or simply an average guy or gal whos hoping to make smarter and more nutritious choicessmoothies are one of the easiest ways to get started.

It makes sense that this most approachable of healthy foods is now being given its ultimate cookbook treatment by recipe developer, writer, and all-around culinary superstar Kathy Patalsky. Kathy is one of the most talented, energetic, and creative forces in vegan and healthy food today. Her website, Healthy Happy Life, has helped many people adopt healthier and more vegetable-centric diets. As Kathys friend and longtime admirer, I marvel at her talent as a chef and recipe developer. But what inspires me most about Kathys work is her capacity to make vegan food feel so accessible. Ill never forget the first time I met Kathy in person. I knew she was the writer of a wildly successful blog, the webmaster of the worlds only vegan food photography website, a recipe developer for various high-profile websites, and a professional photographer. In spite of these distinctions, Kathy was modest, humble, humorous, and down-to-earth. I immediately saw why her blog made veganism and healthy eating feel so accessible to so many people. It was Kathys warm, welcoming personality, which seemed to say, Healthy eating can be