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SmoothieHandbookFOR HEALTHFreeSampleVersionRadiance One Smoothie at a Time!DaNae Johnson, Master Herbalist

Smoothie Handbook For HealthCopyright 2011 by DaNae JohnsonAll rights reserved. No part of this publication may be reproduced, stored in aretrieval system, or transmitted by any means – electronic, mechanical,photographic (photocopying), recording, or otherwise – without prior permissionin writing from the author.NOTE TO READERSThe information in this book is not meant to replace medical advice. People whohave medical conditions or require a restricted diet should consult with theirphysician prior to any major change in diet. The author is not responsible or liableto any person with respect to any loss, damage, or injury caused or alleged to becaused directly or indirectly by the information written in this book.Cover photo 123rf.comMore information at:www.smoothie-handbook.com

To my best friend and husband, Nathan –Thank you for your loving support and constant patience!To my handsome boys, Joshua and Jonathan –Thank you for being my smoothie taste testers!

Book Reviews"Smoothie Handbook for Health is one of the best recipe book Ihave come across and probably the best smoothie collectionavailable anywhere. It's full of tasty recipes, and the presentationis top-notch, complete with full nutritional information for eachrecipes. I would definitely recommend it to anyone looking toimprove their health quickly and effortlessly."Frederic Patenaude, author of The Raw Secretswww.rawvegan.com"As a nutritionist, I am always looking for ways my clients can incorporate higheramounts of fresh produce—particularly vegetables—into their daily food intake.I'd also like them to add that produce in as natural a low-sugar way as possible. InDaNae Johnson's new Smoothie Handbook for Health I found lots of naturallygood recommendations for keeping the sugar content of smoothies low. Inaddition, she also presents a variety of creative ways to increase protein content(another favorite nutrition topic of mine) of smoothies by adding greens, raw nutsand seeds, and for the dairy-tolerant, yogurt. Her handbook is written simply andlaid out clearly, and the nutrition panels for each of the many unique recipes are ahelpful bonus.If you are looking for simple and tasty ways to incorporatelow glycemic fruits, natural and healthy sources of protein,and leafy green veggies into your or your family's diet, thenlook no more!"Brenda Wollenberg BSW RNCPRegistered Nutritional Consulting PractitionerChildhood Obesity Specialistwww.kidsinbalance.net

IntroductionWe all know that we should eat more fruits and vegetables throughout the day.But in the rush of life, we often find that at the end of the day we have consumedhardly any fresh produce.I sometimes catch myself equating processed and heavily cooked fruit andvegetables with fresh produce. Unfortunately, in the first option, most of thenutrients and enzymes have been processed out. In general, processed foodscontain mostly calories, fat, protein, carbohydrates, and maybe some fiber – andthey are packed with preservatives and chemicals.Many health studies have proven that vitamins, minerals, large amounts of fiber,phytochemicals, and antioxidants within our food make us feel vibrant andprevent many diseases. But unfortunately, many of us eat too many foods lackingin these nutrients.How can we easily add more nutrient-dense fresh fruits and vegetables on a dailybasis? The answer is smoothies!Healthy smoothies have benefited so many people. Smoothies can help you loseweight, energize your day, regulate your bowels, experience less junk foodcravings and mood swings, and make your skin and hair glow.Plus, smoothies are a perfect on-the-go meal. Drinking nutrient-dense smoothieson a regular basis can help curb your appetite so that you aren’t reaching forcandy or a bag of chips an hour later.

Blending EquipmentIt’s important that you do some upfront research on different blenders. You wantto be happy with your blender, so you enjoy making nutrient-dense meals foryourself and your family. Choose wisely!Here are some questions to think about when shopping for a blender:- Do you want to make a smoothie that is as silky as one made at a smoothie bar?If so, you’ll need to consider buying a fairly powerful blender.- Does the capacity of the blender container matter to you? (How big is yourfamily?)- Regarding the motor, do you want the option to vary the speeds manually or doyou want the blender to be pre-programmed?- Some blenders are easier to clean than others. Check how easy the blender is toclean.While working at a smoothie shop for over a year, I worked only with VitamixBlenders. Then, after a lot of thought, research, and testing, I chose to buy aBlendtec Blender. The Vitamix Blenders do an excellent job, but the features ofthe Blendtec Blender fit my family’s needs best.Will a cheaper blender do the trick for you? Yes, but you may need to add extraliquid to the smoothie recipes since you won’t have lots of power. Also, theblending time will probably increase.Nutritional InformationI have done the best nutritional research possible, but the nutritional informationis approximate. In the long run, fruits and vegetables can vary in micro and macronutrients according to the way they are grown or how ripe they are. The size ofthe produce can vary as well. But the nutritional information gives you a generalidea of what is in the smoothie.

Regarding the calculations of Weight Watcher’s PointsPlus in the smoothierecipes as with the other nutritional information, I have done my best to keepthe points accurate.Overall, most of these smoothie recipes can be used for losing weight, increasingenergy levels, and many other great health benefits. Whether or not you noticehealth improvements will depend on many factors, including how you treat yourbody. Factors that impact our health include environment, diet, exercise, stress,heredity, etc., but overall smoothies can be a great way to improve your health.I congratulate you on your quest for healthier living!It’s now time to go and enjoy those smoothies.Happy Blending!P.S. This free version of my book, Smoothie Handbook For Health, only contains10 of my recipes. Interested in getting all 135 healthy smoothie recipes?Buy your copy here!

Fruit SmoothiesEnergize Your Day!

Servings: 2Apple Raspberry Smoothie1 banana, peeled2 apples, core removed1/2 cup grapes1/2 cup raspberries, frozen1 teaspoon stevia (optional)1/2 cup water6 ice cubesCalories: 156Calories from Fat: 6%DV*Total Fat 0.7gProtein 1.5gSaturated FatVitamin A3%Cholesterol 0mgVitamin C34%Sodium 5mgCalcium2%Total Carbohydrate 40.1gIron3%Dietary Fiber 7.0gWeight Watcher Points 2Sugars 26.7gWeight Watcher Plus4*Percent Daily Values are based on a 2,000 calorie dietAdd the banana, apples, grapes, raspberries, stevia, water and ice into the blender inthat order. Blend on low for 15 seconds. Then blend on high until smooth. Enjoy!Servings: 1Chocolate BananaSmoothie2 bananas, peeled frozen1/4 cup raw almonds*1 tablespoon cacao/carob1-2 packet of vanilla stevia1/2 cup of water2-4 ice cubesCalories: 359Calories from Fat: 122%DV*Total Fat 13.5gProtein 8.6gSaturated Fat 1.8gVitamin A3%Cholesterol 0mgVitamin C34%Sodium 3mgCalcium8%Total Carbohydrate 61.5gIron11%Dietary Fiber 10.5gWeight Watcher Points 6Sugars 29.8gWeight Watcher Plus 10*Percent Daily Values are based on a 2,000 calorie dietFirst, pour water, stevia, and chocolate into the blender. Second, place the nuts onthe bottom with the frozen bananas and ice on top. Blend on low for 10-20 seconds.Then increase the speed to medium/high until creamy smooth.*May use other favorite raw nuts

Servings: 2Calories: 151Strawberry Greek YogurtSmoothie1 banana, peeled10 large fresh strawberries1 cup Greek yogurt*2 droppers Berry liquid stevia10-14 ice cubesCalories from Fat: 4%DV*Total Fat 0.5gProtein 12.7gSaturated Fat 0gVitamin A1%Cholesterol 0mgVitamin C97%Sodium 54mgCalcium17%Total Carbohydrate 24.9gIron3%Dietary Fiber 3.3gWeight Watcher Points 2Sugars 16.2gWeight Watcher Plus3.5*Percent Daily Values are based on a 2,000 calorie dietAdd all of the above ingredients in the blender and blend well.*nonfat & plain Greek yogurtServings: 1Raspberry SunriseCalories: 244Calories from Fat: 11%DV*2/3 cup strawberries, frozen1/3 cup raspberries, frozen1 banana, peeled1 orange, peeled/seeded1 packet vanilla stevia1 1/3 cup of water5 ice cubesTotal Fat 1.2gProtein 4.2gSaturated Fat 0gVitamin A10%Cholesterol 0mgVitamin C292%Sodium 3mgCalcium11%Total Carbohydrate 60.8gIron6%Dietary Fiber 12.1gWeight Watcher Points 3Sugars 38.1gWeight Watcher Plus6.5*Percent Daily Values are based on a 2,000 calorie dietFirst, pour the water into the blender and add the stevia, orange, and banana.Second, put berries and ice on top. Blend until desired consistency is achieved.Serves 1

Green SmoothiesRadiance One Smoothie at a Time!

Servings: 1Hot Pink Green SmoothieCalories: 306Calories from Fat: 15%DV*3-4 cups of cabbage, green1 1/2 bananas, frozen1 cup strawberries, frozen1/2 cup raspberries, frozen1 1/2 teaspoon stevia2 ice cubes1 1/2 cups waterTotal Fat 1.7gProtein 7.2gSaturated Fat 0gVitamin A9%Cholesterol 0mgVitamin C364%Sodium 54gCalcium16%Total Carbohydrate 75.1gIron16%Dietary Fiber 18.5gWeight Watcher Points 3Sugars 40.4gWeight Watcher Plus7.5*Percent Daily Values are based on a 2,000 calorie dietBlend the water and the cabbage first. Then add the rest of the ingredients andblend until smooth. Serves 1-2Purple ChocolateGreen Smoothie1 ripe banana, peeled5-8 oz spinach, fresh2 dates, pitted1 cup blueberries, frozen1 tbsp powdered cacao5 ice cubes1 1/2 cups waterServings: 1Calories: 295Calories from Fat: 20%DV*Total Fat 2.2gProtein 8gSaturated Fat 0.7gVitamin A269%Cholesterol 0mgVitamin C110%Sodium 116mgCalcium17%Total Carbohydrate 72.6gIron31%Dietary Fiber 13.1gWeight Watcher Points3Sugars 42.3gWeight Watcher Plus8*Percent Daily Values are based on a 2,000 calorie dietPour the water in first. Then blend the banana, spinach, and dates with the water.Add the remaining ingredients and blend until smooth.Serves 1-2

Dessert SmoothiesTreat Yourself!

Servings: 1Almond Joy1/2 cup raw almonds4-8 dates, pitted*1 packet of stevia1 tsp vanilla1 1/2 tablespoon raw cacao1 1/2 cups water16 ice cubesCalories: 198Calories from Fat: 111%DV*Total Fat 12.3gProtein 6.2gSaturated Fat 1.2gVitamin A0%Cholesterol 0mgVitamin C0%Sodium 2mgCalcium7%Total Carbohydrate 20.1gIron9%Dietary Fiber 5.4gWeight Watcher Points 4Sugars 11.8gWeight Watcher Plus5.5*Percent Daily Values are based on a 2,000 calorie dietFirst, blend the almonds, dates, stevia, vanilla, cacao, and water. Then, add the iceand blend on high until smooth. Serves 2*Soak the dates in the water for 1/2 hourServings: 1Calories: 324Calories from Fat: 108%DV*Vanilla Coffee Smoothie1 cup french vanilla coffee*1/4 cup almonds, raw8 dates, pitted**1 tsp vanilla8-12 ice cubesTotal Fat 12gProtein 6.7gSaturated Fat 0.9gVitamin A0%Cholesterol 0mgVitamin C0%Sodium 2mgCalcium9%Total Carbohydrate 55gIron9%Dietary Fiber 8.2gWeight Watcher Points 6Sugars 43gWeight Watcher Plus9*Percent Daily Values are based on a 2,000 calorie dietAdd the coffee, almonds, dates, and vanilla into the blender. Blend until thealmonds and dates are creamy. Add ice. Blend again until the ice is completelysmooth. Serves 1-2*Premade and chilled**Soak the dates in the water for 1/2 hour