Recipes Archives

In addition to preparing green smoothies, I use both my blender and juicer to make other drinks or raw food meals. The cool part is that the raw food recipes are usually super easy to follow. And the final results are often delicious.  Recipes for a perfect smoothie and raw ice-cream are below.

Three simple summer bliss recipes

1. One of my favorite smoothie is my Perfect Bliss smoothie, which is heavenly tasty. The great part is that any blender will do the job.

Perfect Bliss Smoothie
1 ripe papaya
1 ripe, large banana
1 teaspoon of raw honey
3-4 cups of buttermilk

Raw honey = unpasteurized honey, which is not your regular honey from the shop. Look for raw honey in a health food shop or buy online.

2. I also love raw ice-cream which is made from raw ingredients and no milk. The super simple recipe for a perfect ice-cream is

Banana ice-cream
3-4 ripe, large bananas, frozen

 

Banana-mango ice-cream
2 ripe, large bananas, frozen
1 big mango, frozen

Take frozen bananas and mangos and process them in a auger juicer. That’s it. The result is your banana or banana-mango ice-cream. What the juicer does is to make it really soft and get rid of frozen water crystals. You may use a blender as well but the result is poor.

3. Another delicious recipe for raw ice-cream is presented by the Green Smoothie Girl. Check it out!

Enjoy!!!!

 

Green smoothie is an energizing drink made from blended fruit, raw leafy greens and water. It is a simple way to eat high-nutrient vegetables with joy and ease. You can also prepare raw green soups which, in addition, include non-starchy vegetables and/or herbs.

Please read previous posts on how to make a green smoothie and choose a blender. Here I will present some tasty green smoothie recipes. Have fun experimenting and design your own recipes.

Best green smoothie recipes

1 cup = 250 ml (8.5oz)

For the apples I often choose the Golden, Gala or Fuji kinds. My favorite pears for smoothie is Conference.

Balance-me-out
1 large mango
1 cup kale
1 cup water

Yammy berries
2 ripe bananas
1 cup blueberries  
2 cups spinach
1 cup water

Perfect day
1-2 ripe bananas
0.5 avocado
2 apples
2 cups of spinach 
1 cup water
See point 1) below.

Morning kick
2 peaches
0.5 pineapple
1 cup spinach
5 romaine lettuce leaves    
1 cm fresh ginger root
0.5 cup water

Parsley love
1 large ripe banana
1 apple  
1 cucumber
1 cup fresh parsley    
1 cup water

Energize-me
2-3 cups papaya
1 big apple
2 cups baby spinach 
1 carrot, chopped (optional)    
0.5 cup water

Rocket-me
2-3 mangoes
2 cups rocket leaves
0.5 cup spinach
1 cup water

Delightful
3 cups papaya
3 cups flat parsley
Water not needed
Refresh-me
2 cups pineapple
1 cup blueberries
2 cups watercress
0.5 cup water
Kale-Watermelon Detox
1 banana
1 carrot, chopped
1 orange
2 cups watermelon
3 cups kale
1 cup water

Parsley-pear passion
4 pears
2 cups parsley
1 cup water

Coriander detox
1 cucumber
1 small avocado
1 stalk celery
0.5 lime, juiced
1 clove garlic
2 cups coriander
0.5 cup water

I-want-to-recover
2 pears
2 small oranges
2 cups kale
0.5 lemon, juiced
0.5 cup water

Soup Gazpacho by
Victoria Boutenko
3 large tomatoes
1 large avocado
2 stalks celery
1 red bell pepper
1 lime, juiced
1 bunch basil
1 cup kale
1 cup water

Thai Soup by
Sergei Boutenko
2 cucumbers
1 large avocado
1 lime, juiced
3 cloves garlic
1 cm raw ginger root
1 cup kale
1 teaspoon turmeric powder
2 cups water

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Leafy greens from plain to strong

Leafy greens vary a lot in flavor and taste. My personal scale from mild to strong is:

  • baby spinach (the mildest)
  • spinach
  • dandelion leaves
  • romaine lettuce
  • flat parsley
  • lettuce
  • bunched parsley
  • grape leaves
  • kale
  • chard
  • rocket leaves
  • watercress
  • dill
  • basil
  • coriander (cilantro)
  • sorrel (the strongest sour taste).

So, if you want to start as blend as possible, start with spinach or romaine lettuce. I love strong tastes so I am happy with watercress or coriander. However, I notice that my kids are not so keen on smoothies with such strong tastes. I love the greens soups as well, but again, my family likes them less.

Basic guidelines

  1. Green smoothie: 60% fruit + 40% leafy greens.
    Use bananas, avocados or mangos as a base if you want a good texture and a satisfying drink. Some raw foodists claim that avocado (that includes fat) does not combine well with sweet fruits and it is the best to combine it with leafy greens, non-starchy vegs or non-sweet fruits. Do your own research or experiment.
  2. Green soup: 60% vegs and fruit  + 40% leafy greens.
    Use and mix basic fruits (apple, pear) and non-starchy vegetables. These include:
    • broccoli
    • brussel sprouts
    • cabbage
    • carrots
    • cauliflower
    • celery
    • chicory
    • cucumber
    • eggplant
    • kohlrabi
    • leeks
    • onions
    • parsley
    • peppers
    • radishes
    • summer squash
    • tomato
    • turnip, or
    • zucchini. 
      Cucumber, celery, summer squash or zucchini mix well with nearly any fruit.
  3. Use frozen fruits such as mangoes, pineapple, strawberries, blueberries or other berries. Bananas and avocado can be frozen as well. Frozen fruits work well in green smoothies and are often cheaper than the fresh ones.
  4. Drink your green smoothie on empty stomach and leave some time before you consume a meal afterwards (say 40-50min).
  5. Eat your green smoothie, i.e. chew every sip. Keep every sip of green smoothie in your mouth for a while so that the enzymes start their work to aid digestion. It is for the best assimilation of the ingredients.
  6. Add sprouted beans, or other sprouted seeds for additional nutrients. It is an easy way to power up your nutrients intake. And more importantly, the greens you are adding are alive.
  7. Add little or no water if your blender can handle it. Start with blending fruits first. Then add leafy greens.
  8. Use coconut water to juice from fresh fruits instead of water.
  9. Drink maximum 1 liter smoothies daily. I am not a strong advocate of drinking only smoothies or juices although there are people whose diet constitutes of only that. I believe that we are given teeth for purpose and it is important we use our teeth daily as well.

Mild detox is possible

Please start with one smoothie a day and with small amount of leafy greens. Build it up.

Green smoothies contain high levels of nutrients, enzymes, fiber, and some protein. They are known to remove toxins from your body. Kale, coriander (cilantro) and parsley are especially good for this. It is therefore common to experience some mild side effects that may include headache, or a general fatigue, aching, pre-cold symptoms (sore throat, feeling chilly, running nose, body aches), changes in bowel movements (perhaps diarrhea), rashes or acne breakouts. This happens within the first week or two weeks after you start drinking green smoothies daily.

Persevere as these side effects will not last and you will soon feel great. I personally experienced some cold symptoms.

You need to actually rejoice when you notice any of these side effects while drinking green smoothies. It proves leafy greens are doing their job. Soon, the daily smoothie will contribute to an increase of energy, little or zero sweet cravings, increase in energy, healthier skin, regular bowel movements, and a more regular digestive system.

Surprise yourself and make a green smoothie today!

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If you have some questions or concerns concerning green smoothies, please consult a nutritionist, or better expert (high-) raw foodists such as Angela and Matt MonarchDavid WolfeGreen smoothie girl, etc.

 

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