The Everything Giant Book of Juicing (18 page)

PER SERVING:
 Calories: 87 | Fat: 0.4g | Protein: 1g | Sodium: 34mg | Carbohydrates: 24g | Sugar: 16g

While most of us don’t indulge in raw corn very often, there’s nothing like it, fresh off the cob
.

Raw corn can be difficult to digest for some, but it does contain vitamin C, magnesium, and phosphorus, which are not found in cooked corn.

1. Cut the corn from the cob.
   
2. Combine the corn with the almond milk in the work bowl of a blender. Process until smooth.
   
3. Chill at least 1 hour before serving.
   

PER SERVING:
 Calories: 202 | Fat: 4.9g | Protein: 11g | Sodium: 91mg | Carbohydrates: 33g | Sugar: 5.7g

Curry and carrot make a great combination of sweetness and spice
.

1. Combine the ingredients in a blender and process until smooth.
   
2. Chill at least 1 hour before serving.
   

PER SERVING:
 Calories: 452 | Fat: 5.8g | Protein: 19g | Sodium: 398mg | Carbohydrates: 77g | Sugar: 41g

When it comes to the wide, wonderful world of smoothies and frozen treats you can let your imagination run wild. There’s little that’s more tempting than these healthy (and sometimes hearty) concoctions: sweet and creamy or icy and refreshing. You can add nuts for additional protein and fats, yogurt or other dairy products, or even soy, coconut, or rice milk to turn your fresh fruits and veggies into a taste sensation.

It’s important to remember that not all smoothies and frozen treats are created equal. Some are loaded with sugars and fats; some can take your best intentions for better dietary practice down a path where they do more harm than good. That’s not to say that you can’t indulge yourself from time to time, just that, like everything else in life, balance is key. Watch your fats and calories; don’t overload on unnecessary refined sugars when raw honey or alternative sweeteners will do just as well, and be aware that some combinations, for all their appeal, can be hard on the digestive system.

Yet smoothies and frozen concoctions remain a wonderful way to vary your juicing practice by adding new flavors, colors, and textures to your diet. They are a wonderful way to stay healthy and keep up your consumption of fresh fruits and vegetables to maintain optimum nutrition, particularly when a busy lifestyle makes a balanced breakfast or a leisurely, satisfying lunch impossible.

There are recipes here to satisfy everyone from the most passionate vegan to the wide-eyed kid who wants his ice cream. So whatever your dietary preferences, or your family’s needs, these fresh, wholesome, and satisfying selections surely hold something for everyone.

Green Energy Smoothie

Apple Berry Smoothie

Strawberry Banana Smoothie

Berry Blender Special

Honeydew Almond Smoothie

Cherry Almond Smoothie

Spa Smoothie

Hot Date Smoothie

Ginger Peachy Smoothie

PB & J Smoothie

Kiwi-Strawberry Blend

Blueberry-Banana Smoothie

Watermelon Freeze

Black Raspberry-Vanilla Smoothie

Mango-Acai Smoothie

Pumpkin Pie Smoothie

Cucumber Jalapeño Slush

Lemon–Poppy Seed Smoothie

Ice Cream in a Minute

Apple-Spinach Smoothie

Veggie Ice

Pomegranate Freeze

Apricot Almond Delight

Creamsicle Shake

Jalapeño Mint Slush

Green Tea Smoothie

Chocolate Banana Shake

Chocolate Raspberry Shake

Caramel Apple Smoothie

Cherry Pomegranate Smoothie

This good-for-you smoothie is essential for that midafternoon slump or any time you need a lift
.

Everyone knows your body needs to have a healthy amount of “good” bacteria in the digestive tract, and many yogurts are made using active, good bacteria. Like the fruits and veggies in many smoothies, it contains enzymes that aid digestion and help fight off disease. You’ll often see the word
probiotic
associated with yogurts. Probiotic literally means “for life,” and refers to living organisms that result in health benefits when eaten in adequate amounts.

1. Place all the ingredients in a blender and process until smooth.
   
2. Serve immediately.
   

PER SERVING:
 Calories: 393 | Fat: 4.7g | Protein: 16g | Sodium: 185mg | Fiber: 8.5g | Carbohydrates: 78g | Sugar: 57g

Use any berries you have on hand or a combination of the three listed below
.

Combine all the ingredients in a blender and process until smooth.

PER SERVING:
 Calories: 362 | Fat: 6.2g | Protein: 20g | Sodium: 260mg | Fiber: 3.2g | Carbohydrates: 58g | Sugar: 51g

If your blender doesn’t handle ice well, crush it first and freeze the fruit before blending
.

1. Combine all the ingredients in a blender and purée until smooth.
   
2. Serve immediately.
   

PER SERVING:
 Calories: 242 | Fat: 2g | Protein: 6.2g | Sodium: 57mg | Fiber: 5.5g | Carbohydrates: 52g | Sugar: 37g

Super berries together again in a dairy-based smoothie that holds the line on calories
.

1. Combine all the ingredients in a blender and purée until smooth.
   
2. Serve immediately.
   

PER SERVING:
 Calories: 211 | Fat: 3.5g | Protein: 11g | Sodium: 110mg | Fiber: 10g | Carbohydrates: 37g | Sugar: 25g

Almond milk doesn’t contribute to high cholesterol and contains potassium for heart health. So drink up!

1. Combine all the ingredients in a blender and purée until smooth.
   
2. Serve immediately.
   

PER SERVING:
 Calories: 202 | Fat: 4.4g | Protein: 8.8g | Sodium: 146mg | Fiber: 3.6g | Carbohydrates: 34g | Sugar: 28g

Another great smoothie featuring almond milk, it perfectly complements the flavor of fresh sweet cherries
.

1. Combine all the ingredients in a blender and purée until smooth.
   
2. Serve immediately.
   

PER SERVING:
 Calories: 288 | Fat: 5.4g | Protein: 11g | Sodium: 106mg | Fiber: 6g | Carbohydrates: 53g | Sugar: 42g

Healthy and refreshing, this is as good as a trip to the day spa
.

1. Combine the ingredients in a blender and purée until smooth.
   
2. Serve immediately.
   

PER SERVING:
 Calories: 174 | Fat: 0.7g | Protein: 4.4g | Sodium: 14mg | Fiber: 5g | Carbohydrates: 46g | Sugar: 28g

While sweet and succulent dates do contain sugars, they also supply necessary fiber. Dates are also an excellent source of vitamin A, iron, and other minerals
.

1. Combine all the ingredients in a blender and purée until smooth.
   
2. Serve immediately.
   

PER SERVING:
 Calories: 726 | Fat: 7.4g | Protein: 16g | Sodium: 133mg | Fiber: 20g | Carbohydrates: 167g | Sugar: 116g

Vanilla yogurt complements this healthy blend. You can peel the peaches if you prefer
.

Health food stores on the West Coast of the United States began selling puréed fruit drinks in the 1930s, based on recipes that originated in Brazil. They gained increased popularity during the late ‘60s and early ‘70s when people showed renewed interest in vegetarianism.

1. Combine all the ingredients in a blender and purée until smooth.
   
2. Serve immediately.
   

PER SERVING:
 Calories: 431 | Fat: 4.6g | Protein: 17g | Sodium: 163mg | Fiber: 8.5g | Carbohydrates: 87g | Sugar: 78g

If you like peanut butter and jelly, this smoothie is for you!

1. Combine all the ingredients in a blender and purée until smooth.
   
2. Serve immediately.
   

PER SERVING:
 Calories: 518 | Fat: 22g | Protein: 20g | Sodium: 281mg | Fiber: 6g | Carbohydrates: 66g | Sugar: 51g

This one has no added yogurt or milk, just the goodness of fresh fruit
.

1. Combine all the ingredients in a blender and purée until smooth.
   
2. Serve immediately.
   

PER SERVING:
 Calories: 267 | Fat: 1g | Protein: 2.5g | Sodium: 10mg | Fiber: 8g | Carbohydrates: 68g | Sugar: 41g

Mmm-mm, good! This is one of the best breakfast smoothies of all time
.

1. Combine all the ingredients in a blender and purée until smooth.
   
2. Serve immediately.
   

PER SERVING:
 Calories: 420 | Fat: 15g | Protein: 5g | Sodium: 20mg | Fiber: 8.5g | Carbohydrates: 90g | Sugar: 65g

Blueberry-Banana Smoothie

Popsicle good and so few calories, this is an excellent choices for those watching their weight
.

Instead of using ice in smoothie or slush recipes, try prefreezing your fruit for more concentrated flavor.

1. Combine all the ingredients in a blender and purée until smooth.
   
2. Serve immediately.
   

PER SERVING:
 Calories: 397 | Fat: 1g | Protein: 4g | Sodium: 8mg | Fiber: 4g | Carbohydrates: 103g | Sugar: 89g

Black raspberries can be hard to find, but blending blackberries and red raspberries together is a great substitute
.