40 Green Smoothie Recipes for Weight Loss By Jenny Allan ~~~ Smashwords Edition Copyright © 2013 by Jenny Allan All rights reserved. Without limiting the rights under the copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording, or otherwise) without the prior written permission of the copyright owner and publisher of this book. Smashwords Edition, License Notes This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author. Wait! 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Click Here for Instant Access Table of Contents INTRODUCTION GREEN MILK-FREE SMOOTHIES Gleaming Green Spinach and Lettuce Smoothie Energy Booster Spinach and Collard Greens Smoothie Minty Papaya Green Smoothie Green Piña Colada Smoothie Kiwi Green Smoothie Minty Green Smoothie Avocado Lime Smoothie Tropical Kale Green Smoothie Summer Salad Smoothie Apple Broccoli Detox Smoothie Fig and Ginger Smoothie Basic Banana Smoothie Poor Man’s Green Smoothie Green Chocolate Smoothie Super Green Smoothie Mango and Celery Smoothie Fruity Green Smoothie Green Coconut Smoothie Banana Avocado Green Smoothie GREEN MILK SMOOTHIES Tropical Green Kale Smoothie Spinach Yogurt Smoothie Green Lime Pie Smoothie Tropical Green Blast Smoothie Caramel Banana Green Smoothie Mango Spinach Green Smoothie Zucchini Vanilla Green Smoothie No-Fruit Green Smoothie Pineapple and Coconut Spinach Smoothie Sweet Lettuce Punch Smoothie Sweet and Sour Green Smoothie Orange Julius Green Smoothie Mango Green Tea Smoothie Peach Yogurt Green Smoothie GREEN THICK SMOOTHIES "Pistachio Ice Cream" Kale Smoothie Strawberry and Oats Smoothie Broccoli and Blueberry Super Smoothie Orange Strawberry Dandelion Smoothie Green Muesli Smoothie CONCLUSION FREE BONUS OFFER: Introduction Not a few people have found a mean adversary in usual weight loss diet programs. It’s always a challenge to strike a balance between cutting down on caloric intake and enjoying what you actually ingest. A healthy and low-caloric meal after all is not always rich in taste. Then there are the bouts with hunger that a dieter often meets along the way. Still hungry after eating just a tiny sliver of lean meat that lacks tastiness and flavorful appeal? Do not worry; you can always chomp on as many crisp, raw vegetables! But you want to manage your weight and health to live a fuller life, how can you do that if you do not find joy in eating? Because of the difficulties involved in adapting to a weight loss eating program, many have turned to a green smoothie diet in order to meet their needs. Incorporating healthy juices from fruits and vegetables in your diet has been proven to be an effective weight loss program that lets a dieter reap the benefits of a horde of essential vitamins and nutrients found in vegetables and fruits without dangerously starving oneself thin. Combining vegetables, fruits and sometimes grains into a healthy, filling and tasty smoothie drink that packs in a high concentration of vitamins, minerals, dietary fibers and other healthy benefits proves to be a much better alternative. Going green on your smoothie is simple. All you need are fresh greens and your preferred fruits. The general recommendation is to combine about 6 parts fruit with 4 parts greens, but no one is stopping you from taking it easy at first and then increasing the amount of greens later as you grow more accustomed to your greens. It is also up to you to use just water or concoct a creamier alternative by using non-dairy (and therefore non-fattening) milk or natural yogurt. Want a more filling alternative? Add heaps of natural grains like oats, bran or muesli to load up your smoothie. When preparing your smoothie, remember that some greens are stronger in flavor compared to others, and that some vegetables will taste better with certain kinds of fruits. The key here is to keep an open mind and experiment until you find what you like best. It is also important to use a variety of greens in your smoothie by alternating greens and fruit combinations. Doing so will not only give you a wider array of nutrients but also prevent alkaloid build-up in your system. Drinking green smoothie for weight loss is usually done either through fasting or by meal replacement. Fasting means you take in nothing else but smoothies for a whole week or two, and then return to your normal diet afterwards. While it is a fast and safe way to reduce weight, fasting is often not recommended for prolonged periods of time. If you want a more sustainable way to incorporate green smoothies in your diet, however, meal replacement is your better option. Here, you replace one or two of your full meals—preferably breakfast because this is the optimum time for your body to take in juice from greens and fruits—or that occasional heavy snack with juice. By replacing a meal with a green smoothie, you can actually do a holistic lifestyle change for a healthier and fitter you now and in the years to come. This recipe book, 40 Green Smoothie Recipes for Weight Loss, aims to help you start on a diet filled with fresh greens. This book offers a variety of green smoothie recipes that incorporate only greens and fruits, those that use non-dairy milk and yogurt, and even grain-filled smoothies (sometimes called ‘thickies’) that are easy to follow and will hopefully encourage you to begin and carry on a healthy and effective way to lose weight. Green Milk-Free Smoothies Gleaming Green Spinach and Lettuce Smoothie Yield: 2 glasses Ingredients: 3 cups chopped romaine lettuce (or about 1 head) 2 cups chopped spinach leaves (about half of a large bunch) ½ cup sliced celery ½ cup diced apples (about ½ medium sized whole) ¼ cup diced pear (about 1 medium sized wholes) ½ cup sliced banana ½ tablespoon fresh lemon juice 1 cup water Preparation: 1. Wash all vegetables and fruits thoroughly before handling them. 2. Put romaine lettuce, spinach and water together in a blender. Process at low speed until mixture becomes smooth. 3. Add celery, apple and pear. Blend mixture at high speed. 4. Lastly, add the banana and lemon juice and puree until well blended. 5. Pour into glasses and serve fresh. Variation: Add ½ cup each of parsley and cilantro for an even greener smoothie. Using stems are okay, but chop them so they do not ruin your blender or smoothie maker. Add an inch of ginger to recipe for an extra zing. Smoothie fact: This smoothie is 7 parts green vegetables and 3 parts fruit, so this will help you put more greens into your diet than you normally could in one sitting. This well-mixed green smoothie is easy to digest, which will make your body absorb more vitamins and minerals. Plus, this smoothie is amazingly filling, so it will keep you from reaching for that carbohydrate packed snack just to pacify your hunger pangs. Energy Booster Spinach and Collard Greens Smoothie Yield: 1 glass Ingredients: 1 cup fresh spinach 1 cup fresh collard greens 4 whole medium sized oranges 3 cups pineapple chunks Preparation: 1. Squeeze out the juice from the oranges. Use this fresh juice as liquid base for blending the spinach and collard greens together. Blend at slow speed until smooth. 2. Add the pineapples to the orange and greens mixture and blend at high speed until well mixed. 3. Pour and serve immediately. Variation: Want this smoothie to double as a cold thirst quencher? Add 6 ice cubes into the mix and blend until smooth. Can’t find collard greens? Take it easy by replacing with a cup of chopped kale. Smoothie fact: Packed with fruits and vegetables that are rich in minerals, proteins and vitamins A, C, E and K, this smoothie is a surefire energy booster that will allow your body to function at an optimal level. That’s real, green and mean energy in a glass! Minty Papaya Green Smoothie Yield: 1 glass Ingredients: 3 cups spinach leaves 2 cups cubed ripe papaya 1 cup cubed pear 2 tablespoons goji berries (dried or fresh) 10 fresh leaves of mint 1 cup filtered water Preparation: 1. Pour water into blender. Add papaya first, followed by the pear, berries and then mint leaves. Add the spinach last. 2. Blend on high speed for about 30 seconds or until the smoothie turns into an even and creamy consistency. 3. Serve fresh. Variation: Substitute papaya with an equal part of banana and you will still have a creamy smoothie. Pour smoothie into an airtight container and chill in the refrigerator overnight to make a refreshing morning smoothie meal replacement. Smoothie fact: This smoothie recipe packs in an abundance of protein, folate, magnesium and potassium. It is also high in vitamins A, B1, B6, C and K. Aside from its high nutritional value, ripe papaya is also a good creamy fruit base to your smoothie. Green Piña Colada Smoothie Yield: 4 glasses Ingredients: 1 cup chopped dandelion greens 4 cups fresh ripe pineapple chunks ½ cup shredded coconut meat 4 tablespoons dried pitted dates 2 cups unsweetened coconut water 2 cups ice cubes Preparation: 1. Put all ingredients in a blender. Remember to put the liquid first and the greens last. Add ingredients in between. 2. Blend on high speed until a creamy and smooth puree is achieved. 3. Pour into glasses and serve. Variation: For a nutty taste, add 4 tablespoons raw cashew nuts to the recipe. Just be sure to choose the right cashews (plump, uniform in color, smells nutty and sweet) and always soak them first to remove enzyme inhibitors and make them more digestible. Smoothie fact: Dandelion greens may be bitter when eaten raw, but adding this super green vegetable to the mix will make your smoothie taste like it has alcohol in it. Best of all, dandelion greens are said to be the ultimate detox and cleansing green because it is a great liver cleanser. Kiwi Green Smoothie Yield: 1 glass Ingredients: 1 cup chopped kale leaves 1 cup chopped Romaine lettuce 1 cup chopped Swiss chard leaves ½ cup sliced ripe bananas ½ kiwi fruit Juice of ½ lemon 1 cup distilled water 1 teaspoon bee pollen ½ teaspoon maca powder Preparation: 1. Wash all ingredients thoroughly. Prepare as directed in the recipe. 2. Put all ingredients in a blender. Blend at high speed until smooth. 3. Pour into a glass and serve immediately. Variation: Replace water with same amount of unsweetened coconut water for extra alkaline in your green smoothie. If kiwis are not in season, substitute it with mango or papaya. Smoothie fact: Adding nutrition supplements like bee pollen and maca powder in your green smoothie will increase health benefits that your body will acquire from your mix. Minty Green Smoothie Yield: 2 glasses Ingredients: 1 cup chopped spinach leaves 10 pieces mint leaves 2 whole pitted dates 2 tablespoons raw cashew butter 1 ½ cups distilled water Preparation: 1. Put all ingredients in a blender. Whiz on high speed until smooth. 2. Pour into glasses and serve immediately. Variation: Substitute pitted dates with 1 tablespoon of raw coconut nectar or raw agave nectar Add 1 cup of ice cubes for a cold treat Smoothie fact: Mint not only triggers a feeling of satiety (it makes you feel full!) but also helps flush out toxins from the digestive tract. It also aids in proper digestion by soothing the intestines and loosening intestinal muscles, thus relieving cramps and other symptoms of disturbed stomach. Avocado Lime Smoothie Yield: 1 glass Ingredients: 1 cup young spinach leaves ½ cup sliced cucumber ½ avocado fruit 3 whole limes Sweetener (honey, agave or stevia) to taste 6 pieces ice cubes Preparation: 1. Wash vegetables and fruits thoroughly. 2. Pluck out the leaves of the spinach. Discard stems. 3. Without peeling, cut cucumber into half-inch slices. 4. Remove seed of avocado. Using a spoon, scoop out flesh from the peeling. 5. Peel and quarter limes. 6. In a blender, place cucumber, avocado, spinach and lime. Add ice cubes and desired amount of sweetener. 7. Blend all ingredients until smooth. 8. Pour into a glass and drink fresh.