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Juicing & Smoothies Books
Jennifer Thompson
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Published:
September 2, 2014

Green Smoothies For Dummies

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Overview

Sip your way to ultimate nutrition and feel better than ever

Whether you're looking to detox, lose weight, or just add more veggies to your diet, green smoothies are the way to go. Easy to prepare, portable, and endlessly customizable, green smoothies are the trendy new beverage in everyone's cup. Think you don't like kale, collard greens, or watercress? Try them in a smoothie and you'll never see them the same way again. Green smoothies are the easiest, most painless way to add more nutrients to your diet, so you can feel better than ever before.

Green Smoothies For Dummies is your beginner's guide to the world of drinkable greens. Author and international smoothie guru Jennifer Thompson explains the benefits of green smoothies, and provides over 90 recipes that will make you start craving your vegetables. You'll get to know the

flavors and properties of each ingredient, and how to combine ingredients for complete nutrition.

  • Replace meals with green smoothies without sacrificing nutrients
  • Boost your nutrition even higher with protein and fiber supplements
  • Reduce hunger and feel full longer with the right smoothie blends
  • Customize your smoothies to your personal nutritional needs

Before too long, you'll be experimenting and coming up with your own favorite combinations. Your vegetable intake will skyrocket, and you'll look and feel fantastic. How often does something so good for you taste so delicious? Green smoothies help you fill the nutrient gaps in your diet so you can experience optimal health and well-being. Green Smoothies For Dummies is your guide to all things smoothie, and will get you started now.

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About The Author

Jennifer Thompson has been working with raw food, juices, smoothies, and detox for over two decades to help people heal. Today, she shares her expertise worldwide, offering lectures, workshops, training, and one-on-one consultations at various health and detox retreat centers. She shares fantastic recipes and time saving lifestyle tips on her site healthybliss.net.

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green smoothies for dummies

CHEAT SHEET

Green smoothies, which are packed with nutrient-dense fruits and veggies, are gaining popularity for one main reason: They actually work. Even better, they're made from whole foods and they're totally affordable, even for a large family. In just five minutes, you can start making your own green smoothies. Get ready to see and feel a real difference in your health.
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Throughout the year, as the availability of different fruits and greens changes, so should your grocery list for green smoothies. Remember: Think local and in season first. Look for organic if it’s available and affordable. Check all produce for freshness. Be open to changing your list if any particular item doesn’t look fresh.
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When it comes to making a good green smoothie, there are some definite do’s and don’ts. Green smoothies are truly amazing, and if you make them right, you open your body up to a whole new world of energy-boosting nutrients that you may have otherwise struggled to get into your diet. Drinking a blended smoothie of fruits and greens is a high-power dose of vitamins, minerals, and antioxidants and a natural immune booster to keep you fit and healthy for life.
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If you’re new to the green smoothie game, you probably have a lot of questions. Here are the ten most frequently asked questions about green smoothies. How can you lose weight on green smoothies? It’s easy! Drink your green smoothie as a replacement meal for one or two meals each day. You can follow this regimen for four to six weeks or however long you need to reach your weight loss goal.
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If you have any doubts about how green smoothies can benefit your health, here are the ten most popular myths about green smoothies to help you separate fact from fiction. After you read through these pages, you’ll be better prepared to answer questions from your family, friends, and coworkers, too. Green smoothies are too high in calories Absolutely untrue!
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Green smoothies seem to be everywhere nowadays, from Hollywood to fitness trainers to talk shows to diet gurus. Male and female, young and old — people of all persuasions are drinking green smoothies. Here’s why you should be drinking them, too: They’re fast, easy, and affordable. You can make a green smoothie in less than five minutes, and doing so is really easy.
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One of the most important times to focus on healthy food is when you’re recovering from surgery or cancer therapy. There is simply no better time to start adding green smoothies to your healing diet. Giving your body a boost of antioxidants, minerals, and vitamins helps you get better faster, increase your energy levels, and support your body back to an excellent state of health, naturally.
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You can get a ton of the nutrients you need for breast feeding in one easy-to-make afternoon snack or midday meal — a green smoothie! All you need is a blender and 5 minutes. Healthy fats like avocado and coconut are key for making nutrient-rich breast milk. Omega-3 foods like ground flaxseed are important for a baby’s developing brain.
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Are you looking for a healthy snack that packs a powerful energy boost? This yummy Tahini and Coconut green smoothie recipe will satisfy your hunger, reduce sugar cravings, and help get you through the day feeling great. Tahini is a vegan source of calcium and also contains zinc, a potent fertility mineral. Coconut is a healthy fat that boosts the immune system thanks to its flagship component: lauric acid.
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Adding a green smoothie can complement your current diet and shine new light on a healthy way of living. With a blender, fresh ingredients, and less than five minutes, you have an easy, fiber-rich replacement meal or afternoon snack to keep away the hunger. Where there’s a green smoothie, there’s hope! Combining a balanced, healthy diet with regular exercise is the key to long-term weight loss success.
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You can use superfoods in general to boost your smoothie on an everyday basis. But sometimes you may want to add even more, especially if you start to feel under the weather and you want to prevent getting full-blown sick. Having some simple but powerful healing foods or supplements on hand gives you a natural medicine kit at home, ready to blend into an extra-healing green smoothie when needed.
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Getting hydrated and mentally preparing yourself to get your body moving is important before exercise. If you eat heavy foods like pizza, pasta, or a large sub sandwich before trying to work out, your exercise will likely be limited to crawling to the sofa and collapsing into a carbohydrate coma. A green smoothie is easy on your digestion and naturally makes you feel energized.
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You may think that most people would shy away from green smoothies because they’re afraid of greens, but the idea of adding fruit is what usually sends people running. How could that be? In a society both obsessed with diet and plagued by obesity, the thought of any type of sugar, even the healthy natural sugar in fruits, is immediately associated with weight gain.
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Although balance and variety are the keys to success in eating a healthy diet, certain preexisting medical conditions may dictate which greens you use in your green smoothies and how often. If you suffer from kidney disease or have only one kidney, you should minimize parsley and greens that are naturally high in oxalic acid, including spinach, Swiss chard, beet greens, kale, and collard greens.
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It’s a simple analogy: Your body is like a car requiring regular maintenance. Doing a detox is your maintenance check to help you avoid costly visits to the doctor. If you clean your body from the inside out by doing some type of regular detox program, you’re getting a mini tune-up and practicing preventative maintenance for your health.
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Don’t think that you can’t have any green smoothies as a diabetic. The recipes here show you how to use the right foods for your condition. For example, stevia powder provides a sweet taste without the added sugar content. Dark leafy green vegetables contain virtually no sugar, so they’re a great food choice for diabetics.
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If you start to feel queasy just from looking at a hot pepper, the smoothies described here are definitely for you. Acid reflux and heartburn are common terms used to describe what is actually known as esophagusburn. Technically speaking, when you have heartburn, it’s your esophagus, the channel that carries food to your stomach, that’s on fire and not your heart.
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When it comes to having beautiful skin, the age-old saying “you are what you eat” couldn’t ring more true. Your skin is actually the largest organ in your body, and it’s responsible not only for protecting your body from outside damage but also for expelling internal toxins and acid waste directly through its pores.
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Perhaps you never thought to make a green smoothie in the evening, but sometimes that timing makes sense. Evening smoothies are a good idea if you fall into one of the following categories: You have one really busy night a week when you usually order takeout and are ready to change to something healthy instead.
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Normal amounts of inflammation turn chronic when the immune system keeps trying to fix a persistent problem, constantly sending more blood throughout the body and putting the inflammation into overdrive. Chronic inflammation is a leading factor in chronic disease. Reducing inflammation prevents many types of disease and promotes faster healing if you do get sick.
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Having a fiber-rich green smoothie is the best way to keep nature calling regularly. Specific foods that help relieve constipation include papayas, pineapples, persimmons, dates, bananas, pears, prunes, figs, peaches, nectarines, apricots, flaxseeds, and chia seeds. Papaya and Pineapple Remedy Preparation time: 4–5 minutes Blending time: 2 minutes Yield: 2 servings 1-1/2 cups pineapple chunks 1-1/2 cups chopped papaya, seeded and peeled 1 tablespoon fresh lime juice 2 tablespoons ground flaxseed 1 tablespoon coconut oil 1-1/2 cups water 1 cup parsley, loosely packed 1 cup bok choy leaves, loosely packed Combine the pineapple, papaya, lime juice, flaxseed, coconut oil, and water in the blender and secure the lid.
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Even if you didn’t start your children on green smoothies at an early age, there’s definitely hope for them in their older years. As your kids get older, take the time to emphasize the importance of healthy foods for their mental performance at school, their physical performance with sports, and their highest chances of succeeding as adults.
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What better way to start the day than with your healthiest meal first? Drinking a green smoothie in the morning gives you the best chance to make better food choices for the rest of the day. If you do things right from the starting gate, you naturally want to keep feeling good all day. From there, making better food choices is so much easier.
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Because your digestive fire is most active in the middle of the day, you have more energy to digest heavier foods at your midday meal. That's why the green smoothie recipes here contain healthy fats such as avocado, nuts, or seeds. Not only do these ingredients make the smoothies taste thicker and creamier, but they also make you feel fuller.
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If you want to try a green smoothie detox but are too busy or just aren't ready to make the three-day plunge, doing a green smoothie cleanse one day a week is the perfect option for you. Here's how it works: Pick a day that works best for you and make that your detox day. For example, choose to do your weekly cleanse on Monday.
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Green smoothies, which are packed with nutrient-dense fruits and veggies, are gaining popularity for one main reason: They actually work. Even better, they're made from whole foods and they're totally affordable, even for a large family. In just five minutes, you can start making your own green smoothies. Get ready to see and feel a real difference in your health.
Read More
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In any given household, you can find at least two, three, or even more family members trying to achieve different health goals, such as improving fertility, eating nutritious breakfasts to start the day right, and making diet changes because of medical conditions. How is catering to so many different goals and health needs possible under one roof and with just one kitchen?
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Wheatgrass is grown from the wheat seed (sometimes called wheat berries). Take the whole kernel of the wheat grain, soak it, sprout it, grow it in soil, and in just a few days, you've got fresh, emerald-green wheatgrass growing. Cut the grass at the base of the soil and put it in a juicer, and you're looking at one of the healthiest drinks on the planet.
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An easy-to-digest blended green smoothie is the perfect choice for a healthy transitional food from formula or milk to solid foods. The benefits of giving your baby green smoothies include the following: They're easy to digest in a blended form. They offer valuable nutrients from the fruits and leafy greens.
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Green smoothies are a healthy choice for mom and baby, so you can consume them regularly throughout your entire pregnancy. Of course, your smoothies should supplement a well-balanced diet full of nutrients, fiber, added protein, and healthy fats. Green smoothies make a perfect food during pregnancy because their liquid form is easy to digest.
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To reduce your risk of heart disease, eat a healthy diet that’s low in salt, low in animal-based fats, and high in fresh fruits and vegetables. Choose foods that help strengthen your heart and increase circulation, including dark leafy bitter greens (think green smoothie), cayenne pepper, ginger, turmeric, cinnamon, raw apple cider vinegar, oranges, avocados, almonds, walnuts, flaxseeds, and berries.
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Using fresh fruits such banana, apple, pineapple, or mango in a green smoothie makes a naturally sweet, delicious health drink that you really don’t need to add extra sweeteners (or additional calories) to. Especially if you’re trying to lose or maintain your weight, be cautious of adding more sweetening agents to your smoothies.
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After exercise, your metabolism works faster and is looking for good fuel (food). The worst thing you can do after a good workout is decelerate your metabolism with a big, heavy meal full of refined carbohydrates and empty calories. That kind of food diverts all your body’s energy to digestion, so you don’t have any energy left for recovery and repair (clearing lactic acid from the blood, removing other wastes, delivering nutrients, and so on).
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Fruit adds sweetness to green smoothies. However, you might be wondering whether you should peel your fruit before sticking it in the blender. The outer skins of fruits and vegetables contain valuable minerals and are especially high in silicon. Known as the “beauty mineral,” silicon is the best mineral for strong nails and hair and glowing skin.
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Between 12 and 36 months of age, your child begins self-feeding and may show more eagerness in making food choices. Take advantage of her interest by offering different colors of smoothie cups or giving her a choice between banana and avocado for her green smoothie. At the toddler age, your child is acutely aware of everything you do, so be a good role model.
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When using small leafy greens such as fresh parsley, baby spinach, watercress, or celery leaves, add the whole leaves with the stems to your green smoothie. Not only does it save you time spent cutting away each small stem, but you also get more minerals, chlorophyll, and fiber simply by eating more of the leafy greens in each smoothie.
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Diet plays an important role in fertility. When you or your partner is ready to conceive, both of you can benefit from drinking green smoothies. Pumpkin seeds and sesame tahini offer high levels of zinc, a natural fertility boost for men and women. For women, leafy greens are a good source of iron and folate. Papaya, blueberries, oranges, strawberries, and kiwi are high in vitamin C and other antioxidants, and that’s important for keeping your immune system strong.
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You’ve made a delicious-tasting green smoothie, and you have a blender on standby for the next healthy creation. You may also have a small pile of leftovers: apple cores, some kale stems, lemon skins, and maybe some tomato stems, wilted celery, or celery ends that didn’t make the cut. If you have a juicer at home, you can use certain leftovers in a juice.
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Whether to add the core of fruits and/or the seeds of a fruit to a green smoothie is a simple matter of taste. The stems of fruits like grapes or apples don’t contain any real nutritional value, so you can discard them. Seeds can have nutritional benefits but tend to have a bitter flavor; if you aren’t into bitter smoothies, you’re better off leaving out all the seeds and going with a smoothie that tastes good because a good tasting smoothie is one you’ll drink every day.
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When you see how easy throwing ingredients in the blender is, you may be tempted to start adding more — and more and more. But not everything you find in your fridge, freezer, or pantry should go into your green smoothies. Remember, the goal of the green smoothie is to make a healthy, nutrient-dense drink that boosts your vitamin and mineral reserve.
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Fruit is an important ingredient in a green smoothie recipe because the sweet taste of fruit helps to balance the bitter taste of greens. Fruit also adds more water content, enzymes, and fiber, all of which make the smoothie easier to digest and absorb. Ripe fruit has a sweeter taste than unripe fruit. Think of the difference in taste between a green, unripe banana and a brown, overripe banana.
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Include more greens in your green smoothie if it tastes too sweet. The bitter taste of green leafy veggies helps balance the sweet flavor of the fruits. A smoothie can be sweet from using naturally sweet fruits such as pineapple, mango, guava, passion fruit, or melon. Fruit that is really ripe or overripe can also make a smoothie taste sweet.
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The texture of your green smoothie is also a matter of personal taste. Some people enjoy a thick green smoothie and actually prefer to eat it with a spoon, like a soup. Others prefer a much more drinkable or juice-like consistency. As you try new recipes, you can experiment with different textures and choose what works best for you.
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Getting the perfect smoothie is all about adding the right liquid. You can add many types of liquids to a smoothie; some common choices aren’t actually as healthy as you may think. Can or should you add coffee to a green smoothie, too? Some do, but it's not a good idea. Coffee is acid-forming, a characteristic that goes against the alkaline nature of the fruits and greens.
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