Mendocino Press - The Smoothie Recipe Book: 150 Smoothie Recipes Including Smoothies for Weight Loss and Smoothies for Good Health

INTRODUCTION

F ruits and vegetables naturally contain many of the nutrients people need to survive and keep healthy. The concept of drinking smoothies and juices to maintain good health and cure many ailments has been around for centuries, but only recently has it gained popularity in Western civilization. There are as many different purposes for incorporating smoothies into your diet as there are ingredients to use in them. Some of these uses include:

Anti-aging

Diabetes control

Disease prevention

Healthy skin

Increased cognitive function

Meal replacement

Weight loss

Though many people choose to extract the juice from the pulp, especially if they wish to detoxify, there are definite health advantages to drinking smoothies. Throughout the following pages youll discover many of the ways these fiber-rich, low-calorie foods can help you achieve better health, but first, lets define what exactly a smoothie is.

Strictly speaking, a smoothie is a concoction created by blending the pulp, juice, and often the skins of fruits and vegetables into a soup or drink that is relatively smooth and requires little chewing. While purists add nothing except water to their smoothies, others may choose to add supplements or flavoring agents, such as protein powder, yogurt, milk, nuts, or seeds.

In the interest of giving you as many options as possible, this collection includes recipes of all kinds so you can choose for yourself. If a particular recipe that contains extra stuff sounds good to you, but youd prefer to keep it pure, just omit those ingredients. The opposite is also true: If youd like to add something to a particular recipe, feel free to do so. After all, its your health and, therefore, your decision.

Now, its time to talk smoothies!

BREAKFAST SMOOTHIES

S kipping breakfast may seem like a great way to cut calories and catch a few extra zs in the morning, but youre not helping your health or your weight-loss efforts. In fact, failing to eat a healthful morning meal has been linked to obesity, diabetes, mineral deficiencies, and a host of other health issues. On the other hand, people who eat a nutritious breakfast tend be healthier, more productive, and demonstrate superior mental clarity.

Those in the know postulate that there are several reasons why people who eat breakfast are healthier than those who dont.

By eating early in the day, your body doesnt go into starvation mode and begin storing fat.

People who skip meals are famished by the time they actually eat and therefore tend to overindulge.

Those who eat a healthful breakfast tend to eat healthier foods and consequently consume fewer calories throughout the rest of the day.

Eating healthful foods regularly throughout the day keeps your insulin levels stable.

People who skip breakfast tend to eat more sugary foods and snack more often than people who dont.

However, not all breakfasts are created equal. People who eat large, heavy breakfasts such as omelets stuffed with fatty meats and cheeses or carb-filled pancakes and waffles tend to eat more calories at every meal throughout the day than their banana-grabbing counterparts. As a matter of fact, breakfast doesnt have to be a big meal for you to reap the health benefits. The important part is to break the fast between supper and lunch so that your body isnt deprived of nutrition for any longer than necessary.

Ideally, you should shoot for a breakfast thats high in protein, nutrients, good carbs, and healthful fats. Though theyre tempting, avoid donuts, sugary muffins, and fast-food biscuitsthese are packed with bad fats, empty simple carbs that suppress the sensation of fullness and can cause you to crave more sugar. If you dont have the time to sit down and eat a meal, a smoothie is a great, healthful alternative to fast foods or junk foods. In the pages to come, youll find recipes that are both delicious and satisfying. Feel free to experiment with ingredients, and most important, have fun!

Pumpkin Juice

Packed with omega-3s and an army of antioxidants led by vitamin A, this smoothie has everything you need to get you through the day, and its rich, smooth flavor will remind you of fall. Blend it with ice for a refreshing, midsummer treat, or stick to the milk for a comforting winter pick-me-up.

Cut the sweet potato into 1-inch pieces.

Juice the carrots and sweet potatoes first, followed by the pumpkin. You may enjoy adding cinnamon to this juice as well to give it a bit of spice.

Yield: About 3 cups.

Strawberry Banana Smoothie

This smoothie is a fresh and fruity way to start your day. The strawberries deliver vitamin A and the pomegranate does everything from actually stopping cancer to cleaning your teeth. Add in the potassium and vitamins from the banana along with the chlorophyll and other goodies from the cucumber, and youre nutritionally ready to start the day!

Add all the ingredients to your blender, and puree. Youll get the benefit from the fiber and the nutrients in the skins as well! If needed, add a little water for a drinkable consistency.

Yield: About 2 cups.

Berry Melon Blast

This smoothie delivers a fruity blast of antioxidants, vitamins, and minerals that start your day right. The cucumber cuts the sweetness, but the flavors of the melon and berries really shine through.

Simply blend together. The cucumber does an excellent job of cutting down some of the sweet flavor and lightening up the smoothie.

Yield: About 3 cups.

Guavaloupe Goodie

The carrot greens will make it green, but the taste is refreshing and tropical. Guavas nutritional value is right up there with pomegranates and avocados, beneficial for everything from digestive ailments to weight loss and beautiful skin. Since it has a low glycemic load, its a great strawberry/kiwi-flavored fruit for everyone!

This glass of delicious nutrition is as easy to drink as it is to prepare. Just blend and enjoy. Simple and delicious.

Yield: About 3 cups.

Plum Melon Chiller

This is a wonderful juice for a hot summer daywhen serving, remember to garnish with a sprig of mint for an extra summery touch. Its also excellent if youre suffering the aftereffects of a late nightall of the ingredients provide antioxidants and energy that will gear you up to face your day.

Blend the ingredients and drink immediately. There should be exactly enough for 1 serving. Just delicious!

Yield: About 2 cups.

The Dish on Plums