The Everything Giant Book of Juicing (19 page)
Read The Everything Giant Book of Juicing Online
Authors: Teresa Kennedy
- Combine all the ingredients in a blender and purée until smooth.
- Serve immediately.
PER SERVING:
Calories: 492 | Fat: 5g | Protein: 17g | Sodium: 166mg | Fiber: 19g | Carbohydrates: 103g | Sugar: 85g
Acai berry purée is available in the frozen section of health and specialty food shops. The fruit of the acai palm, these berries are touted as a superfood due to their many health benefits for weight loss, anti-aging, and antioxidant properties
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| YIELDS 1
1
⁄
2
CUPS
2 (4-ounce) packages frozen acai berry purée
1 cup chopped mango
1 orange, peeled and seeded
2 cups ice
- Combine all the ingredients in a blender and purée until smooth.
- Serve immediately.
PER SERVING:
Calories: 232 | Fat: 1g | Protein: 3g | Sodium: 4.4mg | Fiber: 8g | Carbohydrates: 59g | Sugar: 47g
This recipe uses silken tofu for added richness and nutrition
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| YIELDS 1
1
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2
CUPS
1
⁄
2
cup puréed fresh pumpkin
1
⁄
2
cup silken tofu
1
⁄
4
cup dark brown sugar
1 cup skim milk
1 teaspoon pumpkin pie spice
- Combine all the ingredients in a blender and purée until smooth.
- Serve immediately.
PER SERVING:
Calories: 388 | Fat: 5.4g | Protein: 14g | Sodium: 128mg | Fiber: 1g | Carbohydrates: 73g | Sugar: 68g
Pumpkin Pie Smoothie
Always trim and seed jalapeños before adding to your recipes, using plastic gloves if possible, as the juice and seeds can irritate your skin
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| YIELDS 1
1
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2
CUPS
2 cucumbers, peeled and sliced
3 kales leaves, chopped
1 cup fresh tomato juice
Juice of
1
⁄
2
lemon
1 fresh jalapeño pepper, seeded
1 cup ice
- Combine all the ingredients in a blender and purée until smooth.
- Serve immediately.
PER SERVING:
Calories: 177 | Fat: 1.4g | Protein: 8.4g | Sodium: 65mg | Fiber: 6.5g | Carbohydrates: 42g | Sugar: 19g
Poppy seeds contain iron, phosphorus, and fiber, and are thought to aid in the prevention of kidney stones
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| YIELDS 1
1
⁄
2
CUPS
2 teaspoons poppy seeds
Juice and zest of 1 lemon
1 cup vanilla low-fat yogurt
2 tablespoons raw honey
1
⁄
2
cup low-fat milk
1
⁄
2
cup ice
- Combine all the ingredients in a blender and purée until smooth.
- Serve immediately.
PER SERVING:
Calories: 359 | Fat: 5g | Protein: 17g | Sodium: 218mg | Fiber: 2.8g | Carbohydrates: 81g | Sugar: 76g
There’s nothing like homemade ice cream, and this recipe is so easy, you’ll never be without it!
| YIELDS 2 CUPS(4 SERVINGS)
2 cups frozen berries
2 cups low-fat plain Greek yogurt
2 tablespoons raw honey
Combine all the ingredients in a blender and enjoy! Mixture can be refrozen in a covered container.
PER SERVING:
Calories: 149 | Fat: 4g | Protein: 8g | Sodium: 57mg | Fiber: 2g | Carbohydrates: 25g | Sugar: 21g
Healthy and delicious, this gets an extra nutritional punch with the addition of wheat germ
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| YIELDS 1
1
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2
CUPS
2 cups spinach
1 apple, cored and cut into chunks
1
⁄
2
cup silken tofu
1 tablespoon wheat germ
1
⁄
2
cup soy milk
1
⁄
2
cup fresh orange juice
1 cup ice
Combine all the ingredients in a blender and process until smooth. Enjoy!
PER SERVING:
Calories: 274 | Fat: 6g | Protein: 13g | Sodium: 97mg | Fiber: 5g | Carbohydrates: 44g | Sugar: 28g
Tasty and refreshing, this recipe provides a little light nourishment to keep you fit and fabulous!
| YIELDS 1
1
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2
CUPS
1
1
⁄
4
cups fresh tomato juice
1
⁄
4
cup fresh carrot juice
1 stalk celery, with leaves
1
⁄
4
cup spinach
1
⁄
4
cup parsley
1 cup ice
- Combine all the ingredients in a blender and process until smooth.
- Serve immediately.
PER SERVING:
Calories: 88 | Fat: 0.4g | Protein: 3.8g | Sodium: 93mg | Fiber: 3g | Carbohydrates: 20g | Sugar: 14g
Juice the pomegranates and beets separately for this recipe
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| YIELDS 1
1
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2
CUPS
3
⁄
4
cup fresh beet juice
3
⁄
4
cup fresh pomegranate juice
1 cup blueberries
2 tablespoons raw honey
1 cup ice
Some sources say that the highest concentration of blueberry nutrients are in the skin and the pulp, so use whole berries rather than juice for this recipe.
Combine all the ingredients in a blender and process until smooth.
PER SERVING:
Calories: 325 | Fat: 0.8g | Protein: 3g | Sodium: 90mg | Fiber: 3g | Carbohydrates: 87g | Sugar: 72g
If you have a masticating or auger-style juicer, you can make your own almond butter
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| YIELDS 2
1
⁄
2
CUPS(2 SERVINGS)
1
1
⁄
2
cups fresh apricot nectar
1 cup vanilla low-fat yogurt
2 tablespoons almond butter
1 tablespoon raw honey
1 cup ice
Combine all the ingredients in a blender and process until smooth.
PER SERVING:
Calories: 306 | Fat: 5g | Protein: 8g | Sodium: 88mg | Fiber: 1.8g | Carbohydrates: 59g | Sugar: 56g
Childhood flavor with grown-up nutrition, there’s no comparison between this and the stuff that comes from your grocer’s freezer
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| YIELDS 2
1
⁄
2
CUPS(2 SERVINGS)
1
1
⁄
2
cups fresh orange juice
1 tangerine, peeled and seeded
1 cup vanilla ice cream
1 cup ice
The Italian version of ice cream, gelato, is, despite its rich, egg-based custard base, actually lower in fat than other ice creams. Try replacing the ice cream in the recipe with gelato for a richer shake.
Combine all the ingredients in a blender and process until smooth.
PER SERVING:
Calories: 261 | Fat: 8g | Protein: 4g | Sodium: 60mg | Fiber: 1.8g | Carbohydrates: 43g | Sugar: 36g
Cooling mint and hot pepper combine in this awesome cooler. For a Greek variation of this smoothie, add
1
⁄
2
cucumber and a clove of garlic and omit the jalapeño
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| YIELDS 2
1
⁄
2
CUPS(2 SERVINGS)
1
⁄
2
cup fresh mint
1 jalapeño, seeded
2
1
⁄
2
tablespoons raw honey
2 cups plain low-fat yogurt
2 cups ice
Combine all the ingredients in a blender and process until smooth.
PER SERVING:
Calories: 242 | Fat: 7g | Protein: 9g | Sodium: 120mg | Fiber: 1.7g | Carbohydrates: 35g | Sugar: 33g
Green tea has been shown to have beneficial effects on weight loss and metabolism
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| YIELDS 2
1
⁄
2
CUPS(2 SERVINGS)
1 frozen banana, chopped
6 frozen strawberries
1 kiwi, peeled
2
1
⁄
2
tablespoons raw honey
2 cups green tea
1
⁄
2
cup ice
Combine all the ingredients in a blender and process until smooth.
PER SERVING:
Calories: 169 | Fat: 0.3g | Protein: 1.2g | Sodium: 11mg | Fiber: 3.5g | Carbohydrates: 44g | Sugar: 30g
Not just for chocoholics anymore, dark chocolate has been shown to have beneficial effects on mood and blood pressure
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| YIELDS 2 CUPS
1 banana, peeled
1 cup dark chocolate ice cream
1
⁄
2
cup ice
Dash of plain chili powder
Long a Mexican and Southwestern tradition, the addition of chili powder to chocolate adds a subtle depth and intensifies the chocolate flavor. Once you’ve tried it, there’s no going back!
Combine all the ingredients in a blender and process until smooth.
PER SERVING:
Calories: 187 | Fat: 7g | Protein: 3g | Sodium: 50mg | Fiber: 2g | Carbohydrates: 30g | Sugar: 22g
Chocolate Banana Shake
Even though this makes a generous portion, you’ll discover it’s too good to share!
| YIELDS 1
1
⁄
2
CUPS
1 cup chocolate ice cream
1 cup frozen raspberries
3
⁄
4
cup ice
3
⁄
4
cup skim milk
Combine all the ingredients in a blender and process until smooth.
PER SERVING:
Calories: 619 | Fat: 16g | Protein: 12g | Sodium: 183mg | Fiber: 12g | Carbohydrates: 111g | Sugar: 97g
This smoothie version of caramel apples is almost better than the ones on a stick!
| YIELDS 1
1
⁄
2
CUPS
1 apple, cored
1 cup caramel or praline ice cream
2 tablespoons peanut butter
3
⁄
4
cup ice
Combine all the ingredients in a blender and process until smooth.
PER SERVING:
Calories: 564 | Fat: 32g | Protein: 13g | Sodium: 263mg | Fiber: 5g | Carbohydrates: 60g | Sugar: 49g
Juice the pomegranate separately for this recipe, or use purchased fresh pomegranate juice
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| YIELDS 1
1
⁄
2
CUPS
1 cup frozen pitted cherries
1 cup fresh pomegranate juice
1 cup plain or vanilla low-fat yogurt
1 tablespoon raw honey
2 cups ice
Combine all the ingredients in a blender and process until smooth.
PER SERVING:
Calories: 428 | Fat: 8g | Protein: 10g | Sodium: 123mg | Fiber: 3.5g | Carbohydrates: 82g | Sugar: 69g
