Recipes

Green Smoothie Revolution: The Radical Leap Toward Natural Health (Paperback) by Victoria Boutenko (Author) Comes out in May 2009

Raw Food Recipes collection

Shannon’s can’t go wrong green smoothie:
A good rule to follow is that the greens ( my favorite being Spinach leaves) should be about 50% of your ingredients.
Ingredients:
- a few ice cubes
- 1/2 cup of water
- hand full of spinach
- a few pineapple chunks
- 1/2 apple with skins on
- red seedless grapes, a hand full
- 1/2 banana
- 1/2 of an orange
- ½ a peach

drink 2 quarts of this smoothie at least once a month. If you cannot find dandelion greens in your local health food store, you may substitute it with romaine lettuce. Blend well all the ingredients in the blender. Drink slowly and enjoy!

• 4 cups fresh dandelion greens
• 2 cups cilantro
• ½ head endive
• 2 cups apple juice
• 1 banana
• 2 pears
• 1 inch fresh ginger
• 1 cup cranberries
• Yields 2 quarts

Kale/Pear Drink:
Yield: 4 cups (960 ml)  Speed: Variable to High   Time: 1 1/2 minutes

• 1 cup green grapes
• 1 (130 g) orange, peeled
• 1/2 Bartlett pear
• 1 (120 g) banana, fresh or frozen
• 1 cup kale
• 1/2 cup water
• 2 cups ice cubes

Directions :::   Place all ingredients into container and secure the lid. Select VARIABLE speed #10, then to HIGH for 1 ½ minutes. Turn machine off.

• GREEN SMOOTHIE I

ORANGE – BANANA – CHARD
Hands-on time: 10 minutes
Time to table: 10 minutes
Makes about 8 ounces

Zest of an orange
1 whole seedless orange, cut in quarters, flesh and sections (yes, pith and all, for fiber)
1/2 banana
1 large Swiss chard leaf (ribs sliced away)
Water to thin
1 tablespoon Estonian kama (which I’m completely addicted to, but wheat germ would work too)

Blend all ingredients in the blender. Taste.

NUTRITION ESTIMATE
Per Serving (using wheat germ): 187 Cal (6% from Fat, 10% from Protein, 84% from Carb); 5 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 44 g Carb; 8 g Fiber; NetCarb36; 27 g Sugar; 98 mg Calcium; 2 mg Iron; 62 mg Sodium; 0 mg Cholesterol; Weight Watchers 3 points

• GREEN SMOOTHIE II

ORANGE – BANANA – PLUM – LEMON – MORE CHARD
Hands-on time: 10 minutes
Time to table: 10 minutes
Makes about 8 ounces

Zest of an orange
1 whole seedless orange, cut in quarters, flesh and sections (yes, pith and all, for fiber)
1/2 banana
1 Italian plum
Juice of a lemon – an important brightener
3 large Swiss chard leaves (ribs sliced away)

Blend all ingredients in the blender. Taste and adjust.

NUTRITION ESTIMATE
Per Serving: 159 Cal (3% from Fat, 7% from Protein, 90% from Carb); 3 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 40 g Carb; 7 g Fiber; 25 g Sugar; 89 mg Calcium; 1 mg Iron; 122 mg Sodium; 0 mg Cholesterol; Weight Watchers 3 points

• GREEN SMOOTHIE III

BANANA – LIME – APPLE – MILK – CHARD (pretty pale green color!)
Hands-on time: 10 minutes
Time to table: 10 minutes
Makes about 16 ounces

1/2 banana
Zest & juice of a lime
2 large Swiss chard leaves (center ribs sliced away)
1 small apple (4 ounces), cored but skin on
1 cup skim milk

Blend all ingredients in the blender. Taste.

NUTRITION ESTIMATE
Per Serving: 242 Cal (4% from Fat, 18% from Protein, 77% from Carb); 12 g Protein; 1 g Tot Fat; 1 g Sat Fat; 0 g Mono Fat; 50 g Carb; 6 g Fiber; 22 g Sugar; 395 mg Calcium; 2 mg Iron; 268 mg Sodium; 5 mg Cholesterol; Weight Watchers 4 points (including milk)

• GREEN SMOOTHIE IV

BANANA – LEMON – APPLE – MILK – PLUM – MINT (a soggy green)
Hands-on time: 10 minutes
Time to table: 10 minutes
Makes about 16 ounces

1/2 banana
Zest & juice of a lemon
1 small apple (4 ounces), cored but skin on
2 Italian plums, pitted, skins on
1 cup skim milk
About 1/2 cup loosely packed fresh mint, leaves only

Blend all ingredients in the blender. Taste.

• For Increased Energy

Blend:
- 5 oranges (peel the oranges, but maintain the nutritious white pith & seeds)
- 3 tablespoons of flax seed oil
Drink slowly. This provides excellent energy over several hours. This is a particularly
beneficial blend to drink before a business meeting or as a starter in the morning.

• For The Flu Or A Cold

Blend:
- 4 oranges (peel the oranges, but maintain the nutritious white pith and seeds)
- 6 figs (soft and ripe)
- 1 medium-sized papaya (skinned and seeded)
- Spring water, if necessary to thoroughly blend all ingredients
Drink this blend three times throughout the day; abstain from other foods.

Stacey’s Choice For her Daily Green Smoothie Recipe:

• 1/2 head of spinach
• 1/4 cup of raspberries
• 2 cups of water
• 1/2 cup of strawberries

Blend until smooth! Makes a full pitcher. Keep the leftover refrigerated for later, although the best time to drink it is right away!
More Green Smoothie Recipes
(All three recipes below graciously shared by www.rawfamily.com)

Sergei’s Party In Your Mouth Green Smoothie

• 1 small pineapple, peeled, cored, and chopped
• 1 large mango, peeled, cored, and chopped
• ½ head romaine lettuce
• 1 sliver of fresh ginger about the size of half a pinky finger

Blend all ingredients in blender. If your blender is having difficulties blending the ingredients, add some water. Pour into fancy glasses and decorate with mint and thinly sliced orange slices. Serves 3-4

Wild Green Smoothie with Douglas Fir (High Content of Vitamin C)

• 10 tips of Douglas Fir
• 2 cups spinach or your favorite green
• 2 bananas
• 2 cups of water

Blend well (Yields one quart of smoothie).

Wild Green Smoothie with Miner’s Lettuce (High Content of Vitamin C)

• 5 cups of fresh Miner’s Lettuce
• 1 ripe mango
• 1 apple
• 2 cups of water

Blend well (Yields one quart of smoothie).

Romaine Roll-Ups

This is a satisfying finger-food salad whose origin is the burrito. Recipe from “Fit For Life” by Harvey and Marilyn Diamond.

• 1 large avocado
• 1 large tomato, coarsely chopped
• 1 small cucumber or 2 pickling cukes, peeled and chopped
• 1 tablespoon red onion, chopped (optional)
• 1-2 cups mung bean or alfalfa sprouts, or both
• 1 teaspoon Spicy Brown Mustard (optional)
• 1 tablespoon fresh lemon juice
• 1 head romaine lettuce, washed and dried

Slice avocado in half lengthwise. Remove seed and set aside. Scoop pulp from skin into medium-size bowl. Mash thoroughly with fork. Add tomato and cucumber to avocado. Add onion, if desired, mustard, and lemon juice. Stir in sprouts. Arrange lettuce leaves around sides of large bowl in the form of a flower. Mound avocado mixture in center. To eat, place large spoonful of avocado in center of a leaf and roll leaf burrito-style. Serves 2.

Lettuce   Wraps INGREDIENTS: 2 very ripe avocados 3 tomatoes, diced 1/2 jalapeno pepper, diced 2 tbsp yellow onion, diced 3 cloves fresh garlic, minced 1/4 cup fresh cilantro, chopped kernels from one ear raw organic corn 2 tsp fresh lime juice 6-8 large romaine lettuce leaves PREPARATION: In a medium sized bowl, mash the avocado. Add remaining ingredients and stir until well mixed. Spread 2-3 tablespoons of this mixture onto lettuce leaves and wrap. Enjoy! As you can see these are simple and great for children to experiment with. We have these quite often and never quite the same way. Have fun!! Try new things!! You’ll be amazed at just how talented you can be when you learn to PLAY in the kitchen.

TOOTHPASTE

• One way.
• Here is how I made my homemade toothpaste #1:

2 tablespoons coconut oil
3 tablespoons baking soda
1/2 small packet of stevia powder
20-25 drops of peppermint oil*

• Ingredients #2:

4 parts baking soda
2 parts Aloe Vera - Uh, make sure you don’t get the kind made for sunburns. This needs to be 100% Aloe Vera, fresh from a plant or a food grade store-bought. My plant died in an out-of-character cold snap, so I went with a pure Skin Gel from Aloe Life. It’s states right on the bottle that it is good for the gums.
1 part hydrogen peroxide
1 part water (you can add more water and peroxide for a thinner consistency)
1 part peppermint extract (available at the grocery store)

The Health Ranger’s Superfood Smoothie Recipe

Here’s my personal recipe for a delicious, superfood chocolate “ice cream” shake:

1 ripe avocado (yes, an avocado)
1 quart of almond milk (raw is best, but store-bought almond milk is ok, too)
Small amount of natural vanilla flavoring
2 scoops of natural protein (hemp protein, yellow pea protein, brown rice protein, etc.)
2 scoops of Boku Super Food (or other superfood powder)
1 tablespoon of raw cacao powder (or chocolate nibs)
1/2 pear or Asian pear
Add stevia to sweeten

Blend and enjoy! (It’s minty green and delicious!)

Blueberry Blues

Ingredients:

• 4 bananas
• 2 cups fresh or frozen blueberries
• ½ cup (or more) water
• 5 leaves of red chard, stalk removed
• 1 handful parsley

Instructions: Drop everything in a blender and blend until smooth-and enjoy!

_______________________________________________________________________________

The Health Ranger’s Avocado Chocolate Superfood Smoothie Recipe

Feel free to experiment with this recipe yourself, in your own kitchen, and see just how incredibly delicious you can make it!

Ingredients:

• 1 fresh, raw avocado (just the meat part, not the skin or seed, obviously)

• 2 large scoops of raw cacao powder from Sunfood (www.Sunfood.com)

• 1 large scoop of Delicious Greens 8000 superfood powder (www.DeliciousGreens.com)

• 1 quart (32 fluid ounces) of raw almond milk (or soy milk, hemp milk, cow milk or whatever milk you use)

• 1 fresh, raw Asian pear (or regular pear, or banana, depending on taste)

• Sweeten to taste (stevia, brown rice syrup or other natural sweetener of your choice)

Combine all ingredients in a Vita-Mix or other powerful blender. Blend and enjoy! The color is incredible!

It’s healthier to drink these ingredients at room temperature, but if you’re used to cold, ice cream shakes, then it may seem more familiar to use these ingredients cold at first. Over time, you can gradually shift to more room temperature ingredients.

Optional nutritional additions for hard-core “power” superfoods fans:

• 1 spoon of alkalizing formula from EnerFood (www.EnerHealthBotanicals.com)

• 1 spoon of Cordyceps mushroom powder (goes well with chocolate)

• 1 spoon of VitaMineral green from HealthForce (www.HealthForce.com)

Other optional superfood powders to try:

• Boku Superfood (www.BokuSuperfood.com)

• Emerald Balance (www.SGNnutrition.com)

• Pure Synergy (www.TheSynergyCompany.com) (Amazing high-vibration superfood!)

Other optional ingredients to blend in for even better nutrition:

• Fresh clover sprouts (great anti-cancer recipe)
• Bee pollen (www.VitaPura.net)
• Raw peanuts or peanut butter (chocolate peanut butter taste!)
• Tahitian vanilla bean powder (yum!)
• Fresh, raw coconut oil (www.Nutiva.com) or (www.VivaPura.net)
• Fresh mint leaves or mint oil

Wild Trio Green Smoothie

Dear Friends,

After 124 days of traveling I am finally back home in Ashland, Oregon. I am pleased that I returned home just in time for picking young tender weeds everywhere in the forest, the park and even in my own back yard. Due to the rainy spring, there is such an abundance of greens available here that every day I come up with a new combination for my green smoothie. I crave wild greens so strongly that I often blend myself a super green smoothie. Here is a sample of my favorite recipe that I would like to share with you. I called it “Wild Trio” as I’m using three of the most potent greens that are in season now.

I like using local fruit whenever I can. At the same time I enjoy the texture that tropical fruit gives my smoothies, so I alternate local and tropical fruit.
Wild Trio Green Smoothie with Local Fruit

1 bunch lambsquarters
1 bunch stinging nettles
1 bunch miner’s lettuce
1 pear or apple
1 cup strawberries
3-4 cups water
Blend well.

Yields 2 quarts
Wild Trio Green Smoothie with Tropical Fruit

1 bunch lambsquarters
1 bunch stinging nettles
1 bunch miner’s lettuce
1 mango
1 banana
3-4 cups water
Blend well.

Yields 2 quarts

Please be cautious when identifying wild edibles! You may check how to recognize these three greens in Sergei and Valya’s book Fresh or search for its description and photos on the Internet.