4 Working on a slow speed, process the lemon. 5 Increase the speed to medium and process the carrots,
cabbage, apple, fennel bulb, and ginger. 6 Stir the yogurt into the drink. Pour into 2 glasses, garnish each
with fennel seeds, and enjoy! Per serving: Calories 149 (From Fat 13); Fat 2g (Saturated 0g); Cholesterol 2mg; Sodium 85mg;
Carbohydrate 33g (Dietary Fiber 9g); Protein 6g. C u c u m b e r  C h i l l e r
Prep time: About 2 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1 lime
3 or 4 sprigs fresh peppermint
1 English cucumber
1/2 red pepper2 apples
1 teaspoon ground fennel seeds
2 sprigs fresh basil
Dir ections
1 Peel the lime, leaving the white pith on. 2 Cut the pepper and apples if necessary to ﬁt the juicer feed
tube. 3 Turn on the juicer and place a jug under the spout. 4 Working on a slow speed, process the lime, peppermint, and
cucumber, using the cucumber to push the peppermint through
the feed tube. 5 Increase the speed to medium and process the pepper and
apples. 6 Stir the fennel seeds into the drink. Pour into 2 glasses, garnish
each with basil, and enjoy! Per serving: Calories 129 (From Fat 11); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 8mg;
Carbohydrate 32g (Dietary Fiber 3g); Protein 2g. Tip: As a palate cleanser, this is the best. Serve it on ice or freeze
it slightly and serve with a spoon as a between-course cleanser. Use more or less peppermint as your taste dictates. Exer cise Juices
Juice is an excellent pre- or post-exercise drink because, along
with the refreshing water, come minerals and vitamins. But you
can design your juice drinks so that they’re part of your
exercise toolkit.Athletes involved in hard exercise may require higher amounts
of potassium-rich foods because potassium works with sodium
to maintain the body’s water balance. Tomatoes, carrots, celery,
spinach, molasses, and unsalted nuts are good sources (300 mg
or more) of potassium. Along with a long list of healing properties, turmeric has one
thing to offer people who are exercising: It reduces post-
exercise pain by reducing inﬂammation. Start soft, ﬁnish hard
Prepare for juicing by cleaning, seedi ng (when neces sary), peel ing (when
necessary), and chopping all your ingredients before you start to juice. Line up the ingredients for juicing in order from soft to hard, becaus e it’s
easier on you and your juicer if you work in an organi zed way from
easiest (soft) to most difﬁcult (hard). If you have a multispeed juicer, you can start juicing at the lower speed
and gradually increase the speed to match the ﬁrmness of the fruit or
vegetable. You start on low because the liquid in a soft fruit or veget able
is easier to extract than that of a hard one. The cellulose isn’t as strong,
so the basket on the juicer isn’t requi red to spin as fast. And if you use a
slow speed for soft items, you’ll extract more juice from them  becaus e, at
a high speed, they ﬂy right through the blades  and much of the juice
remains intact in the pulp. In contrast, for hard veget ables like beet s and
rutabaga, you need a higher speed to cut through the dens er ﬂesh and
you need the faster spinning basket to extract the juice from the ﬁber . P o t a s s i u m  P o w e r
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
3 tomatoes1/2 cup spinach
2 celery stalks
2 carrots
1 apple
1/2 to 1 teaspoon ground turmeric
2 teaspoons ﬁnely chopped walnuts
Dir ections
1 Cut the tomatoes and apple if necessary to ﬁt the juicer feed
tube. 2 Turn on the juicer and place a jug under the spout. 3 Working on a slow speed, process the tomatoes and spinach,
alternating them to help push the spinach leaves through. 4 Increase the speed to medium and process the celery, carrots,
and apple. 5 Stir the turmeric into the drink. Pour into 2 glasses, garnish
each with walnuts, and enjoy! Per serving: Calories 146 (From Fat 27); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 104mg;
Carbohydrate 31g (Dietary Fiber 3g); Protein 4g. E x e r c i s e  E l i x i r
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
2 tomatoes
1 cup packed spinach
1 handful green beans
1 small zucchini1 apple
1 piece (1-inch) peeled ginger
1/4 teaspoon ground turmeric
2 teaspoons sesame seeds
Dir ections
1 Cut the tomatoes and apple if necessary to ﬁt the juicer feed
tube. 2 Turn on the juicer and place a jug under the spout. 3 Working on a slow speed, process the tomatoes, spinach, and
beans. 4 Increase the speed to medium and process the zucchini, apple,
and ginger. 5 Stir the turmeric into the drink. Pour into 2 glasses, garnish
each with sesame seeds, and enjoy! Per serving: Calories 110 (From Fat 20); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 30mg;
Carbohydrate 23g (Dietary Fiber 3g); Protein 4g. Antioxidant Juices
Truth be told, we’re all rusting from the inside out! Oxidation
from free radicals is damaging our cells and aging our bodies. But there is help in slowing down the ravaging oxidants. Antioxidant foods rid the body of these free radicals and keep
us safe from their damaging effects. Top antioxidant vegetables include kale, spinach, Brussels
sprouts, alfalfa sprouts, broccoli, beets, red peppers, and
eggplant. Toss in antioxidant-rich herbs like thyme androsemary or sage and oregano, and you have the ﬁxin’s for the
fountain of youth. Use fresh herbs
I’m a culinary herbalist, which means  that I’ve studied growing and using
herbs, as well as the medicinal beneﬁt s of herbs, and I use that
knowledge in cooking. This is the way that anci ent Greek, Chinese, and
Indian healers used herbs — as preventive medicine in foods . Smoothies are a perfect way to enjoy herbs. Just be sure to use only
fresh herbs — dried herbs don’t have any of the medicinal values noted
here:
 Alfalfa: High in chlorophyll, nourishes cells
 Basil: Antidepressant, soothing, relieves indigestion
 Garlic: Antioxidant, anti-cancer, thins blood,  lowers chol esterol
 Lemon balm: Antioxidant, relaxes, stimulates bile for digestion,
antihistamine, antidepressant
 Parsley: Antioxidant, high in chlorophyll, tonic
 Peppermint: Soothing, digestive tonic, relieves pain
 Rosemary: Antioxidant, antiseptic, soothing, anti-inﬂam matory
 Sage: Antioxidant, antibiotic, anti-inﬂammatory
One or two large leaves (for example, of basil or dandel ion) or a few
smaller leaves (for example, of mint, oregano,  or thyme) are blended right
in with smoothie recipes.A n t i - A g i n g  E l i x i r
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1 orange
1/2 lemon
1/2 red pepper
2 celery stalks
1 cup Brussels sprouts
3 broccoli spears
1 beet
1/4 teaspoon hot pepper seeds
Dir ections
1 Peel the orange and lemon, leaving the white pith on. 2 Cut the broccoli and beet if necessary to ﬁt the juicer feed tube. 3 Turn on the juicer and place a jug under the spout. 4 Working on a slow speed, process the orange and lemon. 5 Increase the speed to medium and process the red pepper,
celery, Brussels sprouts, and broccoli. 6 Increase the speed to high and process the beet. 7 Stir the hot pepper seeds into the drink, pour into 2 glasses,
and enjoy! Per serving: Calories 101 (From Fat 6); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 109mg;
Carbohydrate 23g (Dietary Fiber 3g); Protein 5g.G r e e n  G o o d n e s s
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1 cup coarsely chopped kale
3 to 6 sprigs fresh thyme
1/2 cup alfalfa sprouts
1/2 lemon
1 zucchini
2 celery stalks
2 broccoli spears
1 apple
1/4 teaspoon chopped fresh rosemary
Dir ections
1 Peel the half lemon, leaving the white pith on. 2 Cut the broccoli and apple if necessary to ﬁt the juicer feed
tube. 3 Turn on the juicer and place a jug under the spout. 4 Working on a slow speed, process the kale, thyme, alfalfa
sprouts, lemon, and zucchini. 5 Increase the speed to medium and process the celery, broccoli,
and apple. 6 Stir the rosemary into the drink, pour into 2 glasses, and enjoy. Per serving: Calories 148 (From Fat 14); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 123mg;
Carbohydrate 32g (Dietary Fiber 4g); Protein 9g.Tip: Depending on the variety of thyme you use, it may have lots
of thymol, a healing essential oil that can be pungent but high in
antioxidants. Use less thyme if you want. Elimination Juices
Sometimes nature needs a friendly intervention. For those times
when nothing is moving, make up a glass of one of these juices
and all will soon be well. One of the best natural laxatives is the prune. Eat it stewed,
drink the juice, or eat the dried form for relief from
constipation. Prunes are rich in antioxidants, vitamin A,
potassium, iron, and dietary ﬁber — that’s why I use them
whole in these drinks. Prunes also feed the friendly bacteria in
the digestive tract for extra moving power. Spice it up! Most spices have medicinal value and,  for that reason, they’re welcom e
in smoothies. But unless you add spices in medicinal doses (usually 1 to 3
teaspoons), don’t expect that they’ll do all they can for your body . Still,
they’re a healthy way to bring out the ﬂavors of smoothies. Here are some
of the most popular spices that jazz up smoothies and their medicinal
values:
 Cayenne: Tonic, antiseptic, aids blood circulation and elimination
 Cinnamon: Aids digestion, nausea, vomiting, diarrhea;  calms
stomach pain
 Clove: Antioxidant, anesthetic, ﬁghts fungal  infection
 Echinacea: Stimulates immune system, anti-inﬂam matory,
antiseptic, lymph tonic Fennel: Soothing digestive, anti-inﬂammatory
 Ginger: Anti-nausea, relieves headache and arthritis
 Licorice: Tonic, anti-inﬂammatory, antibacterial
 Turmeric: Antioxidant, antiviral, anti-inﬂammatory
In my recipes, I recommend adding between 1/8 and 1/4 teaspoon of ground
spices for every one or two servings. If you’re using a tincture, follow
directions for the number of drops; 1/2 to 1 garlic clove is pretty strong; a
1/2-inch piece of candied ginger in smoothies is warming. A good rule to
follow is to start with a small amount, taste, and add more if you want. P r u n e  P o w e r
Prep time: About 2 min • Juicing time: 2 min • Yield: 1 serving
Ingr edients
1 black plum
1 carrot
1 celery stalk
1 beet
1/4 cup chopped prunes
1 teaspoon apple cider vinegar
1/4 teaspoon ground licorice
Dir ections
1 Cut the plum in half and remove the stones. 2 Cut the beet if necessary to ﬁt the juicer feed tube.3 Turn on the juicer and place a jug under the spout. 4 Working on a slow speed, process the plum. 5 Increase the speed to medium and process the carrot and
celery. 6 Increase the speed to high and process the beet. 7 Combine the vegetable juice, the prunes, cider vinegar, and
licorice in a blender jug and process on high for 30 seconds or
until smooth. Pour into a glass and stay close to home! Per serving: Calories 212 (From Fat 9); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 143mg;
Carbohydrate 52g (Dietary Fiber 4g); Protein 4g. Tip: Take this slow and easy. A small glass to start may be
enough. If not, drink another small glass and wait a couple hours. This is powerful stuff! D y n a m i t e  D a n d e l i o n
Prep time: About 2 min • Juicing time: 2 min • Yield: 1 serving
Ingr edients
1 cup fresh dandelion leaves or spinach
1 celery stalk
1 apple
1 beet
1 teaspoon ground dandelion root
1/4 teaspoon ground licorice
Dir ections
1 Cut the apple and beet if necessary to ﬁt the juicer feed tube.2 Turn on the juicer and place a jug under the spout. 3 Working on a slow speed, process the dandelion leaves and
celery, pushing through the leaves with the celery. 4 Increase the speed to medium and process the apple. 5 Increase the speed to high and process the beet. 6 Stir the dandelion root powder and ground licorice into the
drink. Pour into 2 glasses and stay close to home! Per serving: Calories 152 (From Fat 10); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 161mg;
Carbohydrate 36g (Dietary Fiber 3g); Protein 4g. V egetable Mocktails and Cocktail
Mixers
Vegetable juice makes a great drink anytime, anywhere, but
when you have to drive or you just don’t want the alcohol,
they’re a satisfying alternative. When you are drinking alcohol, sometimes only savory will do. When sweet drinks just aren’t satisfying enough, vegetable
juices can step up and form the basis for really creative
cocktails. (As always, the alcohol is optional.) Great vegetable mixers
Vegetables are a natural mixer for drinks. Here are some excellent
choices:
 Carrot: Because of their natural sweetness, carrots make a great
mixer for most of the following vegetables. Use them  with vodka, rye, or
rum. Celery: Celery juice can be strong, so always mix it with other
vegetables such as cucumbers, tomatoes, and fennel . Mix with vodka,
scotch, or rum. Cucumbers: Use chilled cucumber juice to mix with vodka and tonic
or soda for a refreshing and light summer cool er. Fennel: With its light anise ﬂavor, the juice from fennel  bulb mixes
well with other vegetable juice and ground cum in or coriander  for a mix
for vodka or gin. Peppers: Red or green bell peppers are best if mixed with other
vegetables such as tomatoes and cucum ber or fennel , and they’re robus t
enough to use with scotch or rum. Tomatoes: They’re juicy and mild in ﬂavor, so mix with cucum ber or
even onion for a more robust mixer to use with vodka or rye. Zucchini: The ﬂavor is very mild and it mixes well with most
vegetable juice such as carrot or beet . If com bined in a veget able mix,
you can use it with vodka or rye. V e g e t a b l e  M o c k t a i l
Prep time: 4 minutes • Juicing time: 2 min • Yield: 4 servings
Ingr edients
4 tomatoes
3 sprigs parsley
1/2 red bell pepper
2 carrots
2 celery stalks1/4 fennel bulb, stem and leaves intact
1 apple
1/4 teaspoon ground cumin
1/4 teaspoon hot pepper ﬂakes
Dash Worcestershire sauce
Pinch coarse sea salt
2 sprigs basil
Dir ections
1 Cut the tomatoes, pepper, fennel, and apple if necessary to ﬁt
the juicer feed tube. 2 Turn on the juicer and place a jug under the spout. 3 Working on a slow speed, process the tomatoes and parsley. 4 Increase the speed to medium and process the pepper, celery,
fennel, and apple. 5 Stir the cumin, pepper ﬂakes, Worcestershire sauce, and salt
into the drink. Pour into 2 glasses, garnish with basil, and enjoy! Per serving: Calories 78 (From Fat 8); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 87mg;
Carbohydrate 18g (Dietary Fiber 1g); Protein 2g. I t a l i a n  V e g e t a b l e  M o c k t a i l
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
2 tomatoes
1 clove garlic, optional
3 sprigs fresh oregano1 baby eggplant
2 small zucchini
2 celery stalks
1 apple
1/4 teaspoon chopped fresh thyme or a pinch chopped fresh rosemary
1/4 teaspoon coarse sea salt
2 sprigs fresh basil
Dir ections
1 Cut the tomatoes, eggplant, zucchini, and apple if necessary to
ﬁt the juicer feed tube. 2 Turn on the juicer and place a jug under the spout. 3 Working on a slow speed, process the tomatoes, garlic, oregano,
and eggplant, pushing the oregano through the feed tube with
the eggplant. 4 Increase the speed to medium and process the zucchini, celery,
apple, and ginger. 5 Stir the thyme, rosemary, and salt into the drink. Pour into 2
glasses, garnish with basil, and enjoy! Per serving: Calories 99 (From Fat 13); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 276mg;
Carbohydrate 21g (Dietary Fiber 6g); Protein 5g. F i e r y  R e d  M i x e r
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
2 oranges
1 lime1/2 red bell pepper
1 celery stalk
2 carrots
2 beets
1 piece (1-inch) peeled fresh ginger
Dash hot sauce
Pinch coarse sea salt
2 ounces vodka, rum, or gin
2 green onions
Dir ections
1 Peel the oranges and lime, leaving the white pith on. 2 Cut the pepper and beets if necessary to ﬁt the feed tube of the
juicer. 3 Turn on the juicer and place a jug under the spout. 4 Working on a slow speed, process the oranges and lime. 5 Increase the speed to medium and process the pepper, celery,
and carrots. 6 Increase the speed to high and process the beets and ginger. 7 Stir the cumin, hot sauce, salt, and alcohol into the juice. Pour
into 2 glasses, garnish each with green onion, and enjoy! Per serving: Calories 207 (From Fat 5); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 161mg;
Carbohydrate 34g (Dietary Fiber 4g); Protein 4g. Tip: Serve this drink neat or over ice. Tip: Try rimming the glass with herbed salt. In a saucer, combine
1/4 cup coarse sea salt, 1 teaspoon fresh or dried thyme, and 1/2teaspoon fresh or dried rosemary. Run a wedge of lime around the
edges of the glasses to wet the rims and tip the rims into the salt
mixture. Twist the glasses to coat the rims evenly with the herbed
salt mixture. Vary It! For the very daring, spice up this red-hot mixer by adding
a whole hot chile pepper. G i n g e r e d  C i t r u s  M i x e r
Prep time: About 6 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1 honeydew melon
2 oranges
3 sprigs fresh basil
1 lime
2 celery stalks
2 carrots
1 piece (2-inches) peeled fresh ginger
2 ounces vodka, rum, gin per serving
Dir ections
1 Cut the melon in half. Scoop out the seeds and trim away the
rind from each half. Discard the seeds and rind. Cut the ﬂesh
into wedges to ﬁt the juicer feed tube. 2 Peel the oranges and lime, leaving the white pith on. 3 Turn on the juicer and place a jug under the spout. 4 Working on a slow speed, process the melon, oranges, basil,
and lime.5 Increase the speed to medium and process the celery, carrots,
and ginger. 6 Stir the alcohol into the juice, pour into 2 glasses, and enjoy! Per serving: Calories 429 (From Fat 2); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 266mg;
Carbohydrate 93g (Dietary Fiber 2g); Protein 8g.Chapter 13
Recycling Your Juicing Leftovers
In This Chapter
 Thinking ahead
 Using pulp for masks and scrubs
 Trying some recipes using the pulp
Recipes in This Chapter
 Apple Carrot Mufﬁns
▶ Ginger Beet Soup
 Mediterranean Tomato Sauce
▶ Red Pepper Curry Sauce
 Fruit Syrup
 Fruit Cobbler
The amount of pulp you produce will astound you the ﬁrst time
you ﬁre up the juicer and make yourself a fresh juice. For every
serving of juice, you accumulate 3 to 4 cups of pulp. Of course,
you can dump the mountain of pulp and go on your way. But
think of the investment you’ve made in fruits and vegetables for
juicing. You don’t want to let part of that precious food — and
all those vitamins, minerals, phytonutrients, and ﬁber — go to
waste. If you want to get the full beneﬁt from the nutrients in
whole fruits or vegetables, you have to ﬁnd a way to eat thepulp as well as drink the juice. Why not think of the by-product of juicing as an opportunity to
add nutrients and valuable ﬁber to your favorite recipes? With a
little forethought, you can separate the pulp by fruit and
vegetable and freeze it for use in all kinds of recipes — from
soups to sauces to dips and spreads and baked goods. You can
even make masks, scrubs, and other spa-type beauty products
with it. In this chapter, I show you how to make quick work of
dealing with the pulp from the fruits and vegetables you juice. Planning Ahead
You need to think about how you’ll use the pulp before you
start to juice. Let’s say you want to make your favorite bran
mufﬁn recipe and you plan to add pulp to the recipe for the
beneﬁt of nutrients and ﬂavor. Sounds good. But what if you
don’t feel like a fruit juice? Many vegetables can be added to
sweet baked goods, but other vegetables don’t work as well. Mostly this is a matter of common sense and experimentation:
Mild-tasting vegetables — like beets, carrots, and zucchini —
can be added to the batter of cookies, breads, mufﬁns, and
other sweet baked goods without adversely affecting the ﬂavor. On the other hand, strong-tasting vegetables — like onions,
cabbage, and garlic — aren’t appropriate for baked goods. You
can use those stronger-tasting vegetables in soups, sauces,
dips, and other savory dishes. Save the plastic bags that you get in the produce section
of your supermarket, and use them to line the pulp
container of your juicer before you start juicing. Because
produce bags are thin, they won’t interfere with the ﬁt of
the pulp container into the juicer. The added bonus is that
you don’t have to wash the pulp container — just lift out
the bag! Juice the vegetables you want to add to a recipe ﬁrst. Stop the
juicer, remove the bag with the pulp, label it, and either
refrigerate or freeze it. Reline the pulp container with a new
produce bag and continue to juice the remaining ingredients. If you’ll be saving pulp for another recipe, be sure to
remove the core, seeds, or pith before juicing. Pulp is liquid-free fresh fruits or vegetables. Because it’s fresh, it
spoils quickly, so it must be used immediately or frozen for later
use. If you’re planning to make a recipe using the pulp right
away, you can seal the bag of pulp and keep it in the refrigerator
for up to three days. If you know you won’t be using the pulp
right away, transfer the pulp to a zip-top freezer bag, label and
force the air out of the freezer bag, seal the top, and freeze for
up to three months. Measure 1 cup, 2 cups, or 4 cups of pulp into a freezer
bag before labeling and freezing it. This will give you pre-
measured amounts for your recipes. Recipes for Recycling PulpIf you think about how you’ll use the pulp and plan ahead, there
is no reason why you can’t use it all in everyday recipes. I’ve
added onion and apple pulp to my Thanksgiving turkey
dressing, and I’ve beefed up homemade or store-bought tzatziki
dip with cucumber or zucchini pulp. Sometimes carrots and
celery end up in the dip, but that only adds color along with the
nutrients I don’t want to waste. You can even pop frozen pulp
right into a cooking soup or stew. The only limit is your
imagination! In this section, I give you some recipes to get you
started. A p p l e  C a r r o t  M u f f i n s
Prep time: About 15 min • Cooking time: 25 min • Yield: 12 mufﬁns
Ingr edients
2/3 cup buttermilk
1/4 cup canola oil
1 large egg
3/4 cup apple pulp (about 5 apples juiced)
3/4 cup carrot pulp (about 4 large carrots juiced)
13/4 cups bran cereal
11/4 cups all-purpose ﬂour
2/3 cup lightly packed brown sugar
11/4 teaspoons baking soda
3/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 cup chopped almonds
Dir ections1 Line a 12-cup mufﬁn pan with paper or silicone liners and
preheat the oven to 400°F. 2 In a bowl, whisk together the buttermilk, oil, and egg. Stir in the
apple and carrot pulp. Set aside. 3 In a large bowl, combine the bran cereal, ﬂour, sugar, baking
soda, cinnamon, salt, and almonds. Stir well with a fork to mix. 4 Stir the buttermilk mixture into the ﬂour mixture until
moistened. Spoon into the lined mufﬁn tin cups until about
three-quarters full. 5 Bake for 20 to 25 minutes or until a toothpick comes out clean
when inserted into the center of a mufﬁn. Cool the mufﬁns in
the pan and remove to a cooling rack to cool completely. Per serving: Calories 181 (From Fat 59); Fat 7g (Saturated 227g); Cholesterol 18mg; Sodium 227mg;
Carbohydrate 30g (Dietary Fiber 4g); Protein 4g. Vary It! You can use the pulp from parsnips, rutabaga, turnip,
carrots, celery, and almost any fruit, or a combination of any of
these. Try pineapple in place of the apple. Tip: If you don’t have pulp, you can still make this recipe by using
3/4 cup shredded apple and 3/4 cup shredded carrot. G i n g e r  B e e t  S o u p
Prep time: About 10 min • Cooking time: 25 min • Yield: 4 servings
Ingr edients
2 tablespoons olive oil
1 onion, chopped
1 leek, white part only, sliced
1 clove garlic, minced3 cups chicken or beef broth
2 cups chopped beets
2 cups beet or beet-vegetable pulp (6 to 8 beets juiced)
1 tablespoon soy sauce
1 piece (1-inch) fresh ginger, minced
2 green onions, sliced in half lengthwise
Dir ections
1 In a saucepan over medium-high heat, heat the oil. Sauté the
onion for 5 minutes. 2 Add the leek and garlic and cook, stirring frequently for 3 to 4
minutes or until soft. 3 Add the broth, increase the heat to high, and bring to a boil. Add the beets, cover, reduce the heat, and simmer for 20
minutes. 4 Stir in the pulp, soy sauce, and ginger. Reduce the heat to
medium-low and simmer for 15 minutes or until the beets and
beet pulp are soft. 5 Ladle into bowls and garnish each with a green onion half. Per serving: Calories 163 (From Fat 91); Fat 10g (Saturated 2g); Cholesterol 4mg; Sodium 1,052mg;
Carbohydrate 16g (Dietary Fiber 4g); Protein 4g. Tip: If the vegetable pulp you’re using has some ginger in it, don’t
add the fresh ginger as directed in the recipe. Tip: The soy sauce adds salt naturally, but you can taste the soup
and add salt to your preference. Vary It! If you have beet pulp mixed with other vegetables and
even some fruit, use it in this soup. Orange and apple give apleasingly sweet note to the recipe. M e d i t e r r a n e a n  T o m a t o  S a u c e
Prep time: About 10 min • Cooking time: 25 min • Yield: 6 servings
Ingr edients
2 tablespoons olive oil
1 onion, chopped
2 cloves garlic, minced
2 cups tomato-vegetable pulp (see Vary It!) One 28-ounce can whole tomatoes with juice
2 tablespoons red wine vinegar
2 tablespoons chopped fresh basil
1 tablespoon chopped fresh oregano
Dir ections
1 In a saucepan over medium-high heat, heat the oil. Sauté the
onion for 5 minutes. 2 Add the garlic and cook, stirring frequently, for 2 minutes or
until soft. 3 Add the pulp and tomatoes and their juice. Increase heat to
high and bring to a boil. 4 Stir in the vinegar, basil, and oregano. Press tomatoes with the
back of a wooden spoon to break them up. Reduce the heat to
medium-low and simmer for 15 minutes or until the sauce
reaches the desired thickness. Per serving: Calories 78 (From Fat 43); Fat 5g (Saturated 1g); Cholesterol 0mg; Sodium 197mg;
Carbohydrate 9g (Dietary Fiber 3g); Protein 2g.Tip: To make chicken Parmesan, in a casserole dish, spoon 2
cups Mediterranean Tomato Sauce over 4 boneless, skinless
chicken breasts. Grate Parmesan cheese over the top, cover with a
lid or foil, and bake at 350°F for 35 to 40 minutes or until the
juices in the chicken run clear when slit with a knife. Vary It! You can use the pulp from any of the following vegetable
juice recipes (all in Chapter 12): Smokin’ Peppers, Healthy Giant,
Aperitif, Potassium Power, Exercise Elixir, Spicy Tomato Mocktail
or Italian Vegetable Mocktail. R e d  P e p p e r  C u r r y  S a u c e
Prep time: About 8 min • Cooking time: 25 min • Yield: 8 servings
Ingr edients
2 tablespoons olive oil
1 onion, chopped
1 red pepper, chopped
2 cloves garlic, minced
2 teaspoons curry powder
1/2 cup pepper-vegetable pulp (see Vary It!) 1 cup chicken broth
1 tablespoon rice vinegar
1 tablespoon chopped fresh cilantro
Dir ections
1 In a saucepan over medium-high heat, heat the oil. Sauté the
onion for 5 minutes. 2 Add the pepper, garlic and curry powder. Cook, stirring
frequently for 2 minutes or until vegetables are soft.3 Add the pulp, broth, and vinegar. Increase the heat to high and
bring to a boil. 4 Reduce the heat to medium-low and simmer for 15 minutes or
until sauce reaches the desired thickness. Remove from the
heat and stir in the cilantro. Per serving: Calories 49 (From Fat 36); Fat 4g (Saturated 1g); Cholesterol 1mg; Sodium 126mg;
Carbohydrate 3g (Dietary Fiber 3g); Protein 1g. Vary It! You can use the pulp from any of the following vegetable
juice recipes (all in Chapter 12) to make this zippy sauce:
Sunriser, Smokin’ Peppers, Anti-Aging Elixir, or Fiery Red Mixer. Use it as a dip for raw or roasted vegetables or drizzle over
cooked ﬁsh or chicken. F r u i t  S y r u p
Prep time: About 1 min • Cooking time: 15 min • Yield: 8 servings
Ingr edients
2 cups water
1 cup granulated sugar
1 cup fruit pulp (see Vary It!) Dir ections
1 In a saucepan over medium-high heat, bring the water to a boil. 2 Stir in the sugar. Reduce the heat and simmer, stirring
frequently for 12 to 15 minutes or until syrup thickens. 3 Add the pulp and bring the syrup to a boil. Per serving: Calories 97 (From Fat 0); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 0mg;
Carbohydrate 25g (Dietary Fiber 1g); Protein 0g.Vary It! Use any fruit pulp from the fruit juices in Chapter 11. Try
citrus fruit pulp from Sunny Side Up or any of the berry or tropical
fruit pulp combinations. F r u i t  C o b b l e r
Prep time: About 8 min • Cooking time: 30 min • Yield: 6 servings
Ingr edients
4 apples, peeled and sliced
2 cups fruit pulp (see Vary It!) 1/3 cup butter
11/4 cups lightly packed brown sugar
2/3 cup old-fashioned rolled oats
1/3 cup all-purpose ﬂour
1/4 teaspoon cinnamon
1/4 teaspoon salt
Dir ections
1 Grease a 11/2-quart baking dish and preheat the oven to 375°F. 2 Spread the apple slices and pulp evenly over the bottom of the
prepared casserole. 3 In a bowl, cream together the butter and the sugar. Add the
oats, ﬂour, cinnamon, and salt. Stir until the mixture is crumbly
and well mixed. 4 Spread the oat mixture evenly over the fruit in the casserole. Bake for 35 minutes or until the apples are tender and the
topping is golden brown. Per serving: Calories 369 (From Fat 98); Fat 11g (Saturated 6g); Cholesterol 27mg; Sodium 117mg;
Carbohydrate 69g (Dietary Fiber 4g); Protein 2g.Vary It! Tree fruits — apples, pears, plums, apricots, peaches,
and nectarines — work well in this cobbler. I like to use some
fresh apples along with the pulp, especially if there is no apple in
the pulp. Tip: If the fruit pulp is wet, drain it before using it in this recipe. Cr eating Y our V ery Own Kitchen
Spa with Pulp
Yes, you can use fruit or vegetable pulp for beauty products! Not only does this put to use all those fruits and vegetables, but
it also saves you the time and money of going to a spa. And
your skin will thank you for it! S k i n - R e f i n i n g  F a c e  M a s k
The alpha-hydroxy acids (AHAs) that expensive “natural” skin
creams take advantage of are actually found in some of the
fruits you use in juicing. The same proteolytic enzymes that
play a role in digestion also can be used to soften and “digest”
dead skin, leaving your skin feeling smooth and reﬁned. To make this skin-reﬁning face mask, you need the following:
 1/2 cup pineapple, kiwifruit, papaya, and/or mango pulp
(You can use just one type of pulp, or a combination, as
long as you use 1/2 cup total.) 1/2 cup plain yogurt, drained
Follow these steps:
1. In a bowl, combine the ingredients.2. Cover a pillow with a towel, and relax by reclining on a
sofa or bed. 3. Pat the mixture on your face and neck or, even better,
have someone else apply the mixture while you relax. Keep the mixture on your face for ten minutes. 4. Rinse off using warm water. C o o l i n g  C u c u m b e r  E y e  P a c k
If you work at a computer all day, you’re no stranger to
eyestrain. This eye pack is a simple way to cool the stinging and
help reduce the swelling and redness that come with
overworked eyes. To make this eye pack, you need the following:
 2 strips (2 x 6 inches) cotton or cheesecloth
 1/4 cup cucumber pulp
 2 small zip-top bags
Follow these steps:
1. Fold each cotton strip in half. 2. Divide the cucumber pulp in half and put an equal
amount on the center of one side of each cotton strip. 3. Pat each pulp mound into an oval shape that is roughly
11/2 inches long by 1 inch wide, and fold the strip over so
that the mound is covered on both sides by the cotton. 4. Place each strip into a bag and freeze the pulp for at least
20 minutes. 5. Cover a pillow with a towel, and relax by reclining on a
sofa or bed. 6. Remove the frozen strips from the bags.7. Close your eyes and place a strip with the frozen
cucumber over each eye. Keep the eye packs on for 20 minutes or longer. You can refreeze the cucumber strips once and reuse
them. S a l t  S c r u b
Salt has a skin-softening and rejuvenating effect. You can use
this scrub on your hands, feet, body, or face. To make this scrub, you need the following:
 1 cup apple, pear, mango, papaya, pineapple, carrot, or
cucumber pulp (You can use just one type of pulp, or a
combination, as long as you use 1 cup total.) 1 cup salt
 3 tablespoons vegetable oil or almond oil
 20 to 40 drops essential oil (such as lavender, mint,
patchouli, or rose), optional
Follow these steps:
1. In a bowl, combine the ingredients. 2. Transfer the mixture to a clean jar with a lid. 3. Use immediately or keep in the refrigerator for up to two
weeks.Part IV
Serving Up Fresh Smoothies
In this part . . . This part begins with info on the variety of ingredients you can
use in smoothies, as well as techniques for making them work
for you. Even if you already make and have your favorite
smoothie recipes, you’re sure to ﬁnd something new among the
dozens of smoothie recipes in this part.Chapter 14
Smoothie Ingredients and Techni ques
In This Chapter
 Discovering the spectrum of smoothie ingredients
 Finding smoothie-making secrets
Making smoothies requires no special equipment that most
households don’t already have — all you need is a blender. And
the wide variety of ingredients that can go into fresh smoothies
make them not only healthy but delicious and exciting drinks! In
this chapter, I ﬁll you in on the many ingredients that can go
into smoothies. Then I explain how to make smoothies — it’s as
easy as can be. Smoothie Ingr edients
Building the perfect smoothie isn’t hard, especially if you have a
wide variety of fruits, vegetables, and other healthy ingredients
on hand. Liquids are always included in smoothies and they
always go ﬁrst into the blender. After that, the only thing you
need is an imagination and the willingness to try new
combinations of ingredients! L i q u i d s
If you’ve never made a smoothie before, it may surprise you
that juices or other liquids are important components of
smoothies. Because smoothies are so thick, you may have
thought that they were made only with fruits, vegetables, and
some other healthy ingredients.In fact, the liquid you choose for your smoothie is critical to the
actual blending of the drink. It eases the spinning of the blades,
enabling the other ingredients to be emulsiﬁed. If you like to
play with your food, try toying with the amount of liquid you
add to see how it changes the consistency of the drink — the
more liquid in the smoothie, the thinner it will be. Of course, liquids add taste and nutrients, but some add extra
calories to the drink, so choosing which liquids to use is as
important as choosing which fruits, vegetables, and other
ingredients will go into your smoothie. Here are some liquids you can use in smoothies:
 Fresh fruit juices: Freshly squeezed or juiced fruits are
better than bottled juices, but both add nutrients and
virtually no fat. Fruit juices increase the natural sugars in a
smoothie, though. If you have to go with store-bought
juices, remember to check the label and avoid those with
added sugar, corn syrup, and oil. Coconut water: High in potassium and electrolytes, it’s a
great low-calorie, fat-free liquid for smoothies. Look for it
in the international foods aisle at supermarkets or in Asian
markets. Fresh vegetable juices: Freshly juiced vegetables add
nutrients without the fat and excessive sugars. Bottled
vegetable juices are convenient but not as nutritious as
juicing your own vegetables. If you have to go with store-
bought vegetable juice, read the label and avoid those with
sugar, preservatives, or high amounts of sodium. Vegetable or chicken broth: Save vegetable cooking water
or chicken broth for vegetable smoothies. This broth
contains water-soluble n utrients. Milk: Low-fat or skim milk adds calcium and protein along
with other nutrients to the drink. Use whole milk if you
need the extra fat. Milk substitutes: Coconut, rice, soy, or any of the nut milks
make a delicious addition to either fruit or vegetable
smoothies. Herb juices: Green herbs are loaded with antioxidants,
vitamins, minerals, chlorophyll, and other phytonutrients,
so juice them with fruits or vegetables for use in
smoothies. Miscellaneous liquids: You can add these to any of the
liquids listed earlier: freshly brewed, chilled green tea;
kombucha (or other seaweed water); noni or acai berry
juice; herb juices, tinctures, or decoctions (liquids made
from pouring boiling water over roots, seeds, and bark);
ﬂaxseed oil; or cod liver oil. Use about 1/2 cup of liquid per serving for smoothies and
always put liquid into the blender ﬁrst. F r u i t s
Not surprisingly, the most common ingredient in smoothies is
fruit. The following fruits are great for smoothies:
 Acai berries
 Apples
 Apricots
 Bananas
 Blackberries Blueberries
 Cherries
 Grapefruit
 Guava
 Kiwi
 Lemons
 Limes
 Mangoes
 Oranges
 Papaya
 Peaches
 Pears
 Pineapple
 Plums
 Pomegranates
 Raspberries
V e g e t a b l e s
Vegetables are full of ﬁber and incredible phytonutrients, and
the added beneﬁt is that most are lower in sugar than fruits. Many people don’t think of vegetables when they think of
smoothies, but why not use these nutrient-rich and often
neglected foods? Here are some vegetables that work well in
smoothies:
 Beans Beets
 Broccoli
 Brussels sprouts
 Cabbage
 Carrots
 Cauliﬂower
 Corn
 Parsnips
 Peas
 Peppers
 Rutabaga
 Squash
 Turnips
 If you ﬁnd that the taste of vegetables is just not sweet
enough, add an apple to sweeten the drink. If that isn’t
enough, try dates or ﬁgs and, as a last resort, add some
sweeteners — but keep reducing the amount of fruit or
sweetener in subsequent smoothies until you’re totally
accustomed to the taste of the drink without it. Start with vegetables you like. Carrots, peas, and corn
are favorite vegetables with children (and many adults)
because they’re higher in natural sugars. When converting
to vegetable smoothies, use them in combination with
vegetables that are low in sugar. G r e e n  g r a s s e s  a n d  s p r o u t s
Ever wonder what animals get from grass? Grass is a rich
source of nutrients. As Eastern medicine teaches, humans are
wise to imitate their pets and eat or drink cereal grasses and
algae (also known as green foods) because they’re high in
chlorophyll. A natural blood puriﬁer, chlorophyll is important to
overall healing. Here’s how it works: The blood carries
nutrients, phytonutrients, and enzymes, but it also
transports anaerobic bacteria, yeast, and fungus. As the
immune system attacks these unwanted substances, debris
is left in the blood. Chlorophyll cleans out the blood crud
that causes cell damage. Chlorophyll not only  manages
bacterial growth, but is anti-inﬂammatory. Perhaps the least known beneﬁt of green foods is their ability to
keep your body’s pH balanced. Why is this important? A
balanced pH level (slightly alkaline) increases your resistance
to disease. All sorts of things like stress, sugar, caffeine, high-
protein intake, even rock music can increase your body’s pH
level, so add the following green grasses and sprouts to
smoothies.Here are some green grasses and sprouts that make great
smoothie  ingredients:
 Cereal grasses: Barley and wheat grass are high in
chlorophyll and contain important enzymes. You can grow
and use fresh, young green grasses or purchase them dried
and add by the spoonful to smoothies. Microalgae: Spirulina is rich in chlorophyll, beta-carotene,
and the beneﬁcial fatty acid GLA (gamma-linolenic acid). It
also has antioxidant and anti-inﬂammatory properties. Similar to spirulina (except that it contains more
chlorophyll and less protein and beta-carotene), chlorella’s
tough cell wall binds with heavy metals, pesticides, and
other carcinogens, helping to rid the body of them. Sprouts: Bean, broccoli, sunﬂower, no matter what sprout
you opt for, when you eat it, you’re consuming the tiny,
whole plant including the root, the stem, and the head. All
the micronutrients found in the whole plant are available
to you, and it’s likely that you’ll consume a hundred or
more mini plants in one smoothie. Adding broccoli sprouts
to your smoothies is an easy way to consume signiﬁcant
amounts of cancer-ﬁghting indoles and sulforaphanes. S e a w e e d
Each type of seaweed (or sea vegetable) has its own nutrient
proﬁle, but as a group they have several things in common:
 They’re rich in vitamins, minerals, trace elements, and
amino acids (the building blocks of proteins). They’re particularly good sources of iodine, calcium, and
iron. They can rid the body of heavy metals and protect against
radiation. The iodine in seaweed protects against thyroid cancer
from atmospheric nuclear dust. All in all, this is a pretty impressive group of plants that is so
easily incorporated into smoothies. Here are some sea
vegetables to add to your next drink:
 Arame: Dried and cut into strands, this black, mild
seaweed can be softened easily by immersing it in cool
water for about 15 minutes before blending in drinks. It’s
extremely high in iodine (100 to 500 times more than in
shellﬁsh), as well as high in iron, vitamin A, and calcium
(more than ten times the calcium found in milk). Kombu: Sometimes called kelp, this seaweed is often
available in ﬂakes, which are easy to add to smoothies
before blending. With its potassium, calcium, vitamins A
and C, and high iodine, kombu is a great addition to
smoothies. Wakame: When it grows, this sea vegetable is leathery and
deep green in color. It resembles spinach in taste. Soak it in
cool water for about ten minutes and chop it before
blending into smoothies. Wakame is a good source of
protein, iron, calcium, sodium, and vitamins A, C, E, and K. Both the Canadian Food Inspection Agency (CFIA) and
the Food Standards Agency (FSA) in the United Kingdom
have issued warnings that hijiki, a brown sea vegetable high
in nutrients and widely consumed in Japan, contains
inorganic arsenic that can exceed tolerable daily intake
levels. This warning sparked debate and controversy. The
Japanese Ministry of Health and Welfare stated, “There are
no records of cases of arsenic poisoning as a result of the
arsenic content of sea vegetables.” No deﬁnitive answer has
been given on this issue, but it’s important to choose sea
vegetables from distributors you trust that hand-harvest it
from clean, unpolluted, and non-populated seas. D a i r y  a n d  d a i r y  a l t e r n a t i v e s
Foods made from milk are valued for the protein and calcium
that milk contains. For this reason, milk is recommended in
varying quantities for babies, children, teens, and adults. The
downsides to dairy are that the fats are saturated and it causes
digestive upset for people who are lactose-intolerant. As with fruits and vegetables, organic dairy products are better
in many ways. For example, the fat content of milk from grass-
fed cows is higher in omega-3 fatty acids than that of factory-
farmed cows, which have almost none. Organic cows, sheep,
and goats — and dairy products made from their milk —
contain no drugs, growth hormones, or antibiotics. Consider adding the following dairy products to your
smoothies:
 Cheese: Because it’s made from milk, cheese is high in
protein and calcium and makes a good addition to
breakfast and other meal smoothies. Soft cheeses such ascream cheese, cottage cheese, feta, and ricotta are easily
added to smoothies, but you can grate ﬁrm cheeses like
cheddar and Swiss before blending into smoothies, too. Be
sure to check the fat content of the cheese, and make sure
you don’t exceed your daily calorie budget. Ice cream: Often added as a treat to fruit smoothies, ice
cream is high in calories from sugar and fat. For active
children and teens, ice cream milkshakes are a fun way to
increase calcium in their diet, but they should be rare
treats. Yogurt: This is the best dairy option — it offers calcium,
protein, and cultured (“friendly”) bacteria. Some lactose-
sensitive people can tolerate yogurt. Probiotic yogurt
helps to restore the body’s natural digestive bacteria after
antibiotics. Choose low-fat yogurt with “live” bacteria and
use it as part of the 1/2 cup liquid per serving. Vegans and lactose-intolerant people will want to look for non-
dairy ingredients. Alternative cheeses, ice creams, and yogurts
aren’t always as high in calcium, protein, and other nutrients as
those made from milk products, but their fat is unsaturated,
which is a bonus. Here are some alternatives to dairy products:
 Rice, soy, and nut (mostly almond) milks: These milks are
popular alternatives to animal milk. Most are fortiﬁed with
vitamins A, D, B12, and calcium (check the label to be
sure). Rice and soy milk have about 1 gram of protein, and
soy milk has about 7 grams of protein per 8-ounce serving. Depending on the brand, rice and soy milks are available
plain and in vanilla and chocolate ﬂavors. Almond and soy
milk are sweetened or not, but all varieties of rice milk are
sweetened, so check the label. Soy cheese: Available in many traditional cheese varieties
such as mozzarella, Parmesan, cheddar, jalapeño, and
cream, soy cheeses may be available sliced, shredded, or
in blocks. Soy cheese is lower in calories than its dairy
counterpart, and it contains no trans fats or cholesterol. Nutrients vary by type and brand, but calcium may be
added and protein is moderate, making it a popular choice
for smoothies. Unlike its dairy counterpart, soy cheese has
no potassium. Soy ice cream: Manufacturers of soy ice cream maintain
that it contains the same ingredients used in dairy ice
cream except for added oils and emulsiﬁers to imitate the
thickness of churned cream. Soy yogurt: Made from soy milk, yogurt bacteria, and
added sweeteners, soy yogurt has about the same fat as
yogurt made from lower-fat milk, but it’s unsaturated. Tofu: High in calcium, manganese, iron, protein, and
omega-3 fats, tofu is substituted for yogurt or soy yogurt in
smoothies. The silken or soft variety is best. If you get it in
water-ﬁlled tubs, you can use the water as part of the
liquid ingredient for smoothies. The protein in soy is complete, meaning that it delivers
all essential amino acids that the body needs for growth
and repair. Choose organic soy products because they’re grown and
processed in a  chemical-free way. N u t s  a n d  s e e d sStudies show that eating nuts can reduce the risk of heart
attacks or heart disease by 30 percent to 50 percent. In addition
to their antioxidants, nuts contain the amino acid arginine,
which protects the inner lining of the arterial walls, making
them pliable and less susceptible to narrowing due to plaque
buildup. The Food and Drug Administration (FDA) approved this
qualiﬁed health claim for nuts in 2003: “Scientiﬁc evidence
suggests but does not prove that eating 1.5 ounces per day of
most nuts, such as almonds, as part of a diet low in saturated
fat and cholesterol may reduce the risk of heart disease.”
Nuts are full of fats, though, aren’t they? Yes, but the fat in many
nuts is healthy because it’s polyunsaturated. In fact, almonds,
hazelnuts, pecans, walnuts, macadamia nuts, and pistachio nuts
are all thought to help reduce heart disease when taken
consistently. My advice: Add 2 to 4 tablespoons of these nuts to
smoothies daily. Pure natural almond butter also may be added
to smoothies for heart health. In addition to the heart beneﬁts, whole, natural walnuts with
their skins have the added bonus of having the highest amounts
of omega-3 fatty acids of any other nuts. Omega-3 fats help
lower triglycerides and reduce plaque formation, and they
support brain function, preventing depression and helping to
increase children’s attention span. About seven whole walnuts
equal a 1-ounce serving. G r a i n s
I’m not pushing grains for smoothies. What do farmers feed
animals to fatten them up for market? You betcha: grain, not
grass. Why would human animals think they would fare any
better on a high-grain diet?The only grain that I do push is oatmeal because it’s a great
source of ﬁber that helps lower cholesterol levels and
signiﬁcantly reduces the risk of cardiovascular disease and
stroke. The beta-glucans in oatmeal enhance the body’s immune
system, helping it to rid itself of fungi and bacteria. Unlike most grains, which spike blood sugar levels, oatmeal has
a very low glycemic load and helps to stabilize blood sugar. With more protein than other cereal grains along with anti-
inﬂammatory and heart-healthy antioxidants, oatmeal contains
phosphorus, potassium, selenium, manganese, and iron. My advice: Add 2 tablespoons of old-fashioned, rolled
oats per smoothie  serving. Instant oatmeal is over-processed and doesn’t have the
health beneﬁts of the thicker steel-cut, old-fashioned, rolled
oats. Oats contain gluten, which makes them unsuitable for
people who are gluten intolerant. B r a n ,  f l a x s e e d ,  h e m p ,  p s y l l i u m ,  a n d
w h e a t  g e r m
If you’re looking for a nutrient-rich supplement, try any of the
following:
 Bran: The outer and most ﬁber-rich part of whole grains is
the bran, which usually gets removed from the grainduring processing. It adds soluble ﬁber, but considerably
less than psyllium. The two most popular, oat and wheat
bran, contain gluten, although rice bran is available. My
advice: For ﬁber, check out psyllium instead. Flaxseed: Whole ﬂaxseeds pass through the body virtually
intact without releasing their nutrients and fats, so you
want to make sure to use ground ﬂaxseed. Flaxseed
contains alpha linolenic acid (ALA), which the body uses
to produce omega-3 fatty acids. Add 1 tablespoon ground
ﬂaxseed to smoothies every day. Hemp: In many places, hemp seeds are illegal (because of
their connection to marijuana), but they’re a great source
of protein, ﬁber, and omega-6 and omega-3 fatty acids. Start with 1 teaspoon and work up to 1 tablespoon of
hemp seeds in smoothies daily. If hemp seeds are
unavailable, use wheat germ and up to 1 tablespoon of
hemp oil. Psyllium: Psyllium is the outer husk or covering of the
plant known as Plantago ovata. Its soluble ﬁber absorbs
water, forms a gel, and swells, putting pressure on the
colon and easing constipation. Add 1 teaspoon to a
smoothie serving, and drink 1 glass of water after the
smoothie and several glasses of water throughout the day. Wheat germ: The germ is the tiny core of the grain. It
contains nutrients for the plant. Two tablespoons deliver 4
grams of protein, 2 grams of ﬁber, and about 1.5 grams of
unsaturated fat. Hemp is richer in nutrients, but if you can
tolerate gluten and don’t have hemp seeds, start with 1
teaspoon of wheat germ and work up to 1 tablespoon of
wheat germ in smoothies daily. H e r b s  a n d  s p i c e sAs a culinary herbalist, I could ﬁll a book with the healing
beneﬁts of hundreds of herbs. Here are my top smoothie herb
and spice picks:
 Cinnamon: Cinnamon can help moderate blood sugar,
which is good news for diabetics and people who are
weight-conscious. Cinnamon is an antioxidant and inhibits
ulcers, as well as being helpful in reducing joint pain and
muscle stiffness. Add 1/4 teaspoon of ground cinnamon per
smoothie serving. Garlic: Garlic’s antioxidant, antibacterial, heart protecting,
and anti-cancer properties give it healing power. Add one
raw, peeled clove of garlic for each smoothie serving. Ginger: I use ginger to treat headaches, nausea, and
vomiting, but ginger has anti-inﬂammatory and antioxidant
properties, so you may want to add it to drinks often. Use
1 tablespoon of freshly grated raw ginger, 1/4 teaspoon of
ground ginger, or a 1/2-inch slice or cube of candied ginger
per smoothie serving. Licorice: Well known as a soothing throat and stomach
medicine, licorice supports the immune system. It also has
anti-inﬂammatory and anti-tumor properties. Use 1/4 to 1/2
teaspoon ground licorice root per smoothie serving. Oregano: With its powerful antioxidants and minerals —
including magnesium, zinc, potassium, iron, boron, and
manganese — as well as vitamins A and C, oregano is an
important healing herb. Add 1 tablespoon of ﬁnely
chopped fresh leaves (or 2 teaspoons dried) per serving of
smoothie. Thyme: I grow and use thyme in cooking because of its
antioxidants. Use 1/2 teaspoon ﬁnely chopped fresh thyme
leaves per smoothie serving. Turmeric: The anti-inﬂammatory properties of turmeric
help alleviate arthritis and joint pain, so add it to juices
after exercising. Turmeric also ﬁghts tumors and is an
antioxidant. Blend 1/2 teaspoon of ground turmeric per
smoothie serving. Garlic and ginger are both anticoagulants, which means
that they thin the blood, so they should never be used with
medications like Coumadin. If you’re on blood thinners,
check with your doctor before using herbs for medicinal
purposes. To read more about the healing properties of herbs,
check out Herbal Remedies For Dummies, by Christopher
Hobbs, LAc (Wiley) or The Complete Guide to Medicinal
Herbs, by Penelope Ody (Dorling Kindersley). N a t u r a l  s u p p l e m e n t s
Although chemical supplements may be convenient and
promise good health, whole, natural foods offer a wide range of
vitamins and minerals that are balanced with phytonutrients
and in a way that complements our own bodies. Try the
following natural supplements in smoothies:
 Bee pollen: Bee pollen is loaded with vitamins, amino
acids, minerals, trace elements, and enzymes. Start by
grinding bee pollen in a blender and then whisk 1 teaspoon
per smoothie serving. Propolis: Bees mix a resinous sap from trees with wax and
use it for general hive maintenance; this sap is called
propolis. With its ability to ﬁght infection and itsantimicrobial, antioxidant, anti-ulcer, and antitumor
qualities, propolis is great for humans, too. Add 2
teaspoons per smoothie serving. Brewer’s yeast: As a rich source of the B-complex vitamins
and with essential amino acids and minerals including
chromium, brewer’s yeast is a good natural supplement. Add 1/4 teaspoon of powder or 1/2 teaspoon of ﬂakes per
smoothie serving. Dark chocolate: Pure dark chocolate (at least 70 percent
cocoa) contains ﬂavanols and antioxidants that help
prevent clogged arteries and decrease blood pressure. Pure cocoa is unsweetened and bitter, so one of the
sweeteners will be required to make the drink palatable. Add 1 tablespoon of pure dark chocolate powder per
smoothie serving. Add a sweetener by the teaspoon until
sweetened to taste. Coconut oil: It’s more solid than oil-like, but coconut oil
packs a healthy punch because the fats are antimicrobial,
antibacterial, and antiviral. Spoon 1 tablespoon into the
blender for each smoothie serving. Goji berries: Goji berries are a small, dried red fruit from
Asia that is antioxidant and also immune building. Be sure
to get organic berries. The best are from Tibet. Add up to
1/4 cup to smoothie recipes. Umeboshi: A paste made from pickled plums, this Asian
health food is valued for its antibacterial and pH balancing
effect. Best of all, it’s used to curb sugar addiction and
cravings. Add 1 teaspoon per smoothie serving. Whey protein powder: Protein builds cells, muscle, bones,
neurotransmitters, hormones, and antibodies, and it
assists metabolism, making it helpful to weight loss. Whey
protein does all this and it stimulates the immune system.Choose whey protein isolate over whey protein
concentrate (because it contains less lactose and more
protein) and scoop 2 to 4 tablespoons into the blender for
smoothies. T i n c t u r e s ,  t o n i c  t e a s ,  a n d  e l i x i r s
Tinctures are concentrated extractions of the active
components of plants that have been dissolved in alcohol. Tonics and elixirs are herbal drinks that are made from tonic
herbs and may use tinctures, or they may be simple teas or
even smoothies. It is their effect on the body that makes them
tonic. All offer a convenient way to add the beneﬁts of medicinal
herbs to your daily routine. The Herbal Home Remedy Book: Simple Recipes for Tinctures,
Teas, Salves, Tonics and Syrups, by Joyce A. Wardwell (Storey
Publishing), offers more information on this topic. T inctur es
The whole or speciﬁc parts of an herb are immersed in alcohol
to extract their active components. Tinctures are available in
whole-food or health food stores. Some tincture herbs are
astragalus and echinacea for immune boosting; valerian and
hops to calm nerves; dandelion and milk thistle to cleanse; and
ginseng and mint to refresh and stimulate. You can add
tinctures by the drop to juices. Follow guidelines for doses
given by the manufacturer or a qualiﬁed herbalist. T onic teas
Tonic herbs are considered superior because they strengthen
the body and prevent illness (as opposed to medicinal or
inferior herbs, which treat illness). Tonic herbs such as parsley,
basil, and stinging nettles balance and nourish; ginseng,astragalus, and licorice help the body to adjust to stress, aging,
and pollutants. Elixirs
Teas or whole herb liquid extractions made from tonic herbs
often are combined with natural, healthy supplements. These
drinks are called elixirs. Juices made with antioxidant fruits
and/or vegetables that also include a tonic tea or tincture are
great-tasting elixirs. S w e e t e n e r s
Only three sweeteners can be considered healthy:
 Stevia: Stevia is an herb with leaves that are up to 300
times sweeter, gram for gram, than sugar. The most
exciting thing about stevia is that it has no effect on blood
glucose, so you get the sweet taste without the high blood
sugar boom and bust. Stevia is available in dried whole or
cut-leaf form, powder, and syrup or extract. The extract is
easiest to use in smoothies, but I’ve used the powder, too. Start with a small amount and taste before adding more. Blackstrap molasses: When cane sugar is processed or
boiled into reﬁned, white sugar, one of the by-products is
mineral-rich, thick, and tart-tasting molasses. Blackstrap
molasses results from the last of the boiling of the cane
sugar. It is lower in sugar than any of the other molasses
types. It’s a good source of potassium, copper, iron,
calcium, manganese, and magnesium, so add 1 tablespoon
to each smoothie serving. Raw, unﬁltered honey: Many of honey’s phytonutrients
and enzymes are destroyed by pasteurization and high
heat processing, so raw (unpasteurized) honey is ideal. Unfortunately, it’s almost impossible to buy unless youhave a beehive in your backyard. Also, the harder the
honey, the higher the nutrients, but the more difﬁcult it is
to incorporate into drinks. My advice: Choose blackstrap
molasses or stevia over honey if all you can get is the
pasteurized, liquid honey in a cute bear-shaped jar. Smoothie-Making T echniques
Smoothies are super-easy to make, so there isn’t a whole lot to
master in the way of technique. But in this section I give you
some pointers that make incorporating smoothies into your
daily life even easier. P e e l i n g ,  s e e d i n g ,  c o r i n g ,  a n d  c h o p p i n g
All fruits and vegetables — organic or not — should be washed
with either food-safe soap and water or vinegar and water. This
along with proper storage (see Chapter 4) is the ﬁrst step in
keeping produce fresh and safe, and it’s worth repeating. All inedible skin, rind, or peel on fruits and vegetables must be
removed and discarded before blending. If the produce is
organic, the nutrient-rich skin should be left on (if it’s not
organic, you should peel the skin). You don’t need to remove
the edible seeds from the following fruits and vegetables:
 Blackberry
 Blueberry
 Cucumber
 Eggplant
 Kiwi
 Okra Papaya
 Pomegranate
 Raspberry
 Snap beans and pods
 Squash
 Star fruit
 Strawberry
 Tomato
 Watermelon (from “seedless” varieties)
The core (not the seeds) of pears and apples, while normally
too tough to eat, may be left on the fruit if the blender is
powerful enough to cut them into ﬁne, drinkable particles. The seeds of apples, apricots, peaches, pears, and plums
contain tiny amounts of cyanide compounds and should be
discarded before juicing or blending. Here’s how to prepare a variety of fruits and vegetables for the
blender:
 Apples: Cut into eighths; leave the skin on if organic;
deseed. Apricots: Halve; leave the skin on if organic; remove the
stones. Banana: Peel and cut into four pieces. Beans: Leave whole; halve large. Beets: Cut into 1-inch pieces; leave the skin on if organic. Berries: Leave whole; halve large. Carrots: Cut into 1-inch pieces; leave the skin on if organic. Citrus fruits: Peel and quarter; deseed. Cucumber: Peel and cut into four pieces. Leave the skin on
if organic. Garlic cloves: Leave whole; halve large. Kiwifruit: Peel and quarter. Mango: Peel and quarter, cut stone out. Nectarine: Halve; leave the skin on if organic; remove the
stones. Onions: Peel and cut into eighths. Papaya: Peel and quarter. Peaches: Halve; leave the skin on if organic; remove the
stones. Peas: Leave whole. Plums: Halve; leave the skin on if organic; remove the
stones. Pumpkins: Cut into 1-inch pieces; remove skin and seeds. Squash: Cut into 1-inch pieces; remove skin and seeds. Starfruit: Peel and quarter. Strawberries: Leave whole; halve large. Summer squash: Peel and cut into four pieces if small. Leave the skin on if organic. Tomato: Quarter; leave the skin on if organic.D o i n g  t h i n g s  i n  o r d e r
Always add liquid to the container of the blender ﬁrst, because
it allows the blades to spin unencumbered until the chunks of
food get drawn down, cut, and then liqueﬁed. The recipes in
this book tell you what order to add ingredients to the blender. B l e n d i n g  f r o z e n  i n g r e d i e n t s
If your blender has a pulse button feature and it’s made to
handle ice, follow these steps to blend frozen ingredients (for
one serving):
1. Pour 1/2 cup liquid into the container. 2. Add 2 cups of frozen fruits, vegetables, or ice. 3. Place the lid on the container and pulse the blender ﬁve
or six times in quick, two-second bursts. 4. Push the Chop or Crush button and process for 15 to 30
seconds. If the ice gets stuck, stop the blender and use a spatula or
the handle of a wooden spoon to move the smaller pieces
out of the way of the blades and pulse again. If you don’t
have a Chop or Crush button, keep pulsing for another ﬁve
or six times and then proceed to steps 5 and 6. 5. With the motor running, you can add up to 1 cup of
nonfrozen ingredients through the opening in the lid. Only ﬁll the container up to three-fourths full. 6. Process on high for 30 to 40 seconds or until the smoothie
is the consistency you want. If you only want to crush ice for drinks, don’t add water
as directed in Step 1 and stop the blender after Step 4. If
you have a stir stick, use it to stir up larger chunks and get
them moving toward the blades while the motor is running. If not, stop and use a wooden spoon as directed in Step 4. The easiest way to crush ice without using a blender is
to ﬁll a resealable plastic bag with ice so that, when sealed
and laying ﬂat, the bag has only one layer of cubes. Use a
hammer or rolling pin to smash the ice into small pieces. You can add these smaller pieces to smoothie ingredients
in the blender to make a thick and frozen drink.Chapter 15
Fruit Smoothies
In This Chapter
 Staring your day with fruit smoothies
 Capping off a meal with a delicious dessert smoothie
 Living it up with smoothie mocktails and cocktail mixers
Recipes in This Chapter
 Banana Breakfast
 Get Up and Go
 Berry Nutty
 Tropical Pick-Me-Up
 Cherry Cheesecake
 Raspberry Apple Crumble
 Strawberry Daiquiri Decoy
 Nada Piña Colada
 Peach Mixer
 Berry Mixer
Drinking fruit at breakfast and for early morning snacks gives
you energy in the form of fructose (fruit sugar). The difference
between juices and smoothies is that juicing requires many
more individual fruits and separates out the ﬁber, so the
nutrients and the natural fruit sugars are concentrated. On the
other hand, smoothies are made from one or two whole fruits,
which means that the fruit sugars are bound up in the ﬁber or
carbohydrate cellulose of the fruit and released into thebloodstream slowly. This keeps blood sugar levels even, and
that, in turn, means that mood swings and spikes in energy
don’t occur. The natural sweetness from fruit smoothies is far superior to
fast-food snacks, which are full of reﬁned sugars that spike and
then leave you feeling slightly deﬂated. This makes them
delicious breakfasts, snacks, and alcoholic and nonalcoholic
drinks. Even better, they can be used as desserts. Br eakfast and Snack Smoothies
Smoothies have some advantages over juices. First, they’re very
easy to prepare, so you can make fruit smoothies in the
morning without having to precut the ingredients. If you have
ﬂaxseed or hemp and other healthy smoothie ingredients ready
to measure out, the job of creating a delicious, portable
breakfast or snack is fast and convenient. If you have a portable,
one-serving blending machine, you can measure out all the
ingredients you need for one or two snacks, pack them in a
cooler, and make satisfying smoothies for a health break at
work. The second beneﬁt of smoothies is that cleanup is simple. The
machine actually does the work in cleaning the blades and the
container in seconds, so you can have the drink made, the
machine cleaned up, and be out the door in minutes. Here are some ingredients to add at breakfast and snack
time:
 Oatmeal: Large ﬂake (rolled oats, old-fashioned oatmeal,
not instant); 2 tablespoons per serving. Nuts: Chopped almonds, hazelnuts, pecans, walnuts,
macadamia nuts, or pistachio nuts; 2 to 4 tablespoons.
_OceanofPDF.com_Juicing_and_Smoothies_For_Dummies_-_Pat_Crocker.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        4 Working on a slow speed, process the lemon. 5 Increase the speed to medium and process the carrots,
cabbage, apple, fennel bulb, and ginger. 6 Stir the yogurt into the drink. Pour into 2 glasses, garnish each
with fennel seeds, and enjoy. Per serving: Calories 149 (From Fat 13); Fat 2g (Saturated 0g); Cholesterol 2mg; Sodium 85mg;
Carbohydrate 33g (Dietary Fiber 9g); Protein 6g. C u c u m b e r  C h i l l e r
Prep time: About 2 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
1 lime
3 or 4 sprigs fresh peppermint
1 English cucumber
1/2 red pepper2 apples
1 teaspoon ground fennel seeds
2 sprigs fresh basil
Dir ections
1 Peel the lime, leaving the white pith on. 2 Cut the pepper and apples if necessary to ﬁt the juicer feed
tube. 3 Turn on the juicer and place a jug under the spout. 4 Working on a slow speed, process the lime, peppermint, and
cucumber, using the cucumber to push the peppermint through
the feed tube. 5 Increase the speed to medium and process the pepper and
apples. 6 Stir the fennel seeds into the drink. Pour into 2 glasses, garnish
each with basil, and enjoy. Per serving: Calories 129 (From Fat 11); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 8mg;
Carbohydrate 32g (Dietary Fiber 3g); Protein 2g. Tip: As a palate cleanser, this is the best. Serve it on ice or freeze
it slightly and serve with a spoon as a between-course cleanser. Use more or less peppermint as your taste dictates. Exer cise Juices
Juice is an excellent pre- or post-exercise drink because, along
with the refreshing water, come minerals and vitamins. But you
can design your juice drinks so that they’re part of your
exercise toolkit. Athletes involved in hard exercise may require higher amounts
of potassium-rich foods because potassium works with sodium
to maintain the body’s water balance. Tomatoes, carrots, celery,
spinach, molasses, and unsalted nuts are good sources (300 mg
or more) of potassium. Along with a long list of healing properties, turmeric has one
thing to offer people who are exercising: It reduces post-
exercise pain by reducing inﬂammation. Start soft, ﬁnish hard
Prepare for juicing by cleaning, seedi ng (when neces sary), peel ing (when
necessary), and chopping all your ingredients before you start to juice. Line up the ingredients for juicing in order from soft to hard, becaus e it’s
easier on you and your juicer if you work in an organi zed way from
easiest (soft) to most difﬁcult (hard). If you have a multispeed juicer, you can start juicing at the lower speed
and gradually increase the speed to match the ﬁrmness of the fruit or
vegetable. You start on low because the liquid in a soft fruit or veget able
is easier to extract than that of a hard one. The cellulose isn’t as strong,
so the basket on the juicer isn’t requi red to spin as fast. And if you use a
slow speed for soft items, you’ll extract more juice from them  becaus e, at
a high speed, they ﬂy right through the blades  and much of the juice
remains intact in the pulp. In contrast, for hard veget ables like beet s and
rutabaga, you need a higher speed to cut through the dens er ﬂesh and
you need the faster spinning basket to extract the juice from the ﬁber. P o t a s s i u m  P o w e r
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
3 tomatoes1/2 cup spinach
2 celery stalks
2 carrots
1 apple
1/2 to 1 teaspoon ground turmeric
2 teaspoons ﬁnely chopped walnuts
Dir ections
1 Cut the tomatoes and apple if necessary to ﬁt the juicer feed
tube. 2 Turn on the juicer and place a jug under the spout. 3 Working on a slow speed, process the tomatoes and spinach,
alternating them to help push the spinach leaves through. 4 Increase the speed to medium and process the celery, carrots,
and apple. 5 Stir the turmeric into the drink. Pour into 2 glasses, garnish
each with walnuts, and enjoy. Per serving: Calories 146 (From Fat 27); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 104mg;
Carbohydrate 31g (Dietary Fiber 3g); Protein 4g. E x e r c i s e  E l i x i r
Prep time: About 3 min • Juicing time: 2 min • Yield: 2 servings
Ingr edients
2 tomatoes
1 cup packed spinach
1 handful green beans
1 small zucchini1 apple
1 piece (1-inch) peeled ginger
1/4 teaspoon ground turmeric
2 teaspoons sesame seeds
Dir ections
1 Cut the tomatoes and apple if necessary to ﬁt the juicer feed
tube.
The text does not mention a specific amount of cumin to add to a smoothie, but it suggests adding a small amount and tasting, then adjusting to taste.
What is the recommended amount of cumin to add to a smoothie?
The text does not provide specific guidance on storing pulp, but it suggests refrigerating or freezing it immediately and using it within a certain time frame.
What is the recommended way to store pulp?
No, the text explicitly states that dried herbs do not have the same medicinal benefits as fresh herbs.
Can you use dried herbs in smoothies?
The text recommends adding a small amount of spices and tasting, then adjusting to taste.
What is the recommended way to add spices to a smoothie?
The text does not provide a recipe for making a smoothie, but it does provide general guidance on how to make a smoothie by combining ingredients in a blender and adjusting to taste.
What is the recommended way to make a smoothie?