Juicing & Smoothie Recipes That Heal

What Readers Say

Thanks so much for putting out such a great - affordable - book. – Dr. Jeanette Carpenter, Medical Director – VA

I must say that this is a very well written and researched book. Thank you. – Dr. Yanee Vasquez – Manila, Philippines

Thank you sooo much…This is like, over the top helpful! I appreciate you!!! – Sandra O. – FL

Your book has so, so, so much content… – Liisa W. & Sean C. – NY

Your juice book is really good. An original and priceless. – Elwin B. – NY

This book is FILLED with great recipes...Even my wife and kids like them. Your guide is much better than most juice books and it is WAY underpriced. – Lance F. – IL

Your juicing book is fabulous!!! So much good information. I cannot wait to try everything!!!!! – Laurie H. S. – NY

Excellent material and great value! – Caroline W. – Kelowna, Canada

Your book has been a great guide...clearly written and well researched. It's the perfect juicing resource. – Adam S. – VT

Your ebook is great...I like all the sections on juicing for energy, diseases, cancer, etc. Great information. – Alison M. – CA

Your book is great for information as well as recipes. – David D. – NY

Your passion benefits us all, I appreciate that. – Phil C. – VT

Thanks for the informative emails on juicing. I love reading and applying it to my diet. I like the different research base studies and been able to incorporate changes in my juicing diet. – Temi O. – Osaka, Japan

I just have to tell you how delicious the different recipes are in your book… Also tried the mock tuna & it was unbelievably so good my daughter who sometimes won’t try my dishes tried it & agreed! All the times I have discarded the pulp & now realize that it is as good as the juice. – Linda P – MN

Disclaimer

This book is to be read for informational purposes only. It is not intended to be taken as medical advice, nor is it intended to substitute for the advice of your personal health care provider. Do not embark on any diet, exercise program or health care treatment without first consulting your physician.

The secret to living longer might be found in East Patchogue, New York, where there’s a little 1966 Volvo that has clocked more than 2.9 million miles, a Guinness world record. How can a car run for almost 50 years and still look as sharp as the day it rolled off the lot? The answer is simple: proper maintenance. If the tires wear out, they’re replaced. If the oil needs changing, it’s changed. Not surprisingly, maintenance is also the secret to a long and healthy life for humans. Think of your cells as anti-aging mechanics. If you treat them right, by eating well and exercising, they will tune you up on a daily basis. If you don’t take care of them, they will go on strike, and you will age faster. You’re in the driver’s seat. You have the power to slow down the aging process. -Dr. Mehmet Oz, MD

As a physician, I encourage my patients to eat more fruits and vegetables because of the essential nutrients and phytochemicals they provide. Studies show that individuals who eat more fruits and vegetables tend to live longer and experience less chronic disease, such as heart attacks, strokes, diabetes and cancer. Juicing is one of the best ways to ingest a large amount of fruits and vegetables and this book is packed with great recipes. Fruits and vegetables also have healing power on their own and this eBook provides a great resource for juicing recipes for almost any ailment. This is such a great - affordable - book. -Dr. Jeanette Carpenter, MD

How to Use This Book

This is a complete juice and smoothie resource for beginners and experts alike with the latest tips and tricks to get you started right away, and unique subjects to delight the most experienced juice and smoothie lover, including in this edition the latest guide for juicing and blending cannabis (marijuana).

But what really sets this book apart are recipes based on nutritional research without any added sweeteners. Each recipe is delicious while at the same time targeting specific health concerns such as delaying aging, increasing energy, losing weight, improving sex, preventing disease, reducing inflammation and much more.

Nutritional research is the hottest health topic today with new and exciting discoveries about compounds in fruits and vegetables that improve our health. That’s why this is the 4th edition since I first published it this eBook 7 years ago!

The most fascinating research involves the study of phytonutrients. There are hundreds of these natural compounds in every plant, and we are just beginning to understand what they do. Some fight illness and aging. Others boost energy, athletic performance and mental abilities. They are not essential like vitamins for keeping us alive, but they are key to a longer, healthier and happier life.

I’m particularly excited about the fact that all my recipes have no added sweeteners. Sugar is the greatest food source of inflammation, even in natural forms. We should all be trying to reduce our sugar intake, especially as we get older. I include a new chapter on this important subject.

These recipes can be used as fresh juices or smoothies. Note that a smoothie is thick so simply add your favorite liquid to any of these recipes – milk, coconut water, soy, oat, rice or almond milk – whatever you like. I even add a little protein powder before I head off to a workout.

Enjoy these tips and recipes and let me know how you like them! Contact me anytime at rwhannum@gmail.com. I’d love to hear from you and help you along your juice and smoothie adventure.

Table of Contents

What Readers Say

Disclaimer

How to Use This Book

Chapter 1 – The Great Debate: Juice or Smoothie

Chapter 2 – Top Tips

Chapter 3 – Easiest Recipes

Chapter 4 – Energy Recipes

Chapter 5 – Weight Loss Recipes

Chapter 6 – Anti-Aging Recipes

Chapter 7 – Brain-Boosting Recipes

Chapter 8 – Best Tomato Juice

Chapter 9 – Green Juices and Smoothies

Chapter 10 – Selected Fruits and Vegetables

Chapter 11 – Disease-Fighting Recipes

Chapter 12 – Using Herbs and Spices

Chapter 13 – Nutritional Facts

Chapter 14 – The Problem with Commercial Juice

Chapter 15 – The Dirty Dozen and Clean 15

Chapter 16 – Why Cleanse

Chapter 17 – Juice Fasting

Chapter 18 – Recipes for Your Blood Type

Chapter 19 – Recipes for Children

Chapter 20 – Recipes for Better Sex

Chapter 21 – Pro-biotic Recipe

Chapter 22 – Greens in Your Own Back Yard

Chapter 23 – Using Succulents

Chapter 24 – Risks

Chapter 25 – Choosing a Machine

Chapter 26 – Readers’ Favorites

Chapter 27 – Juicing on a Budget

Chapter 28 – Juicing and Blending Cannabis (Marijuana)

Chapter 29 – The Shocking Truth About Sugar

Chapter 30 – About the Author

Other Books and Resources by this Author

Contact Me

Chapter 1 – The Great Debate: Juice or Smoothie

Jumping Right In

Is one better than the other? I’ve been listening to this debate for years, so let's settle it once and for all! Here’s a brief but thorough look at both sides of the juice vs. smoothie debate.

Juicing is accomplished with a machine that separates the juice from the pulp though some pulp remains in the finished product. The result is an extremely nutrient-dense drink.

Smoothies on the other hand are made using a high-speed blender. All the pulp remains. Thus, a smoothie is more like a meal and less like a drink.

Which is better depends upon who you ask and what you use it for. Let's look closer at this debate so you can make up your own mind.

The Fiber Debate

Many contend that smoothies are a much better choice for those who want more fiber. Smoothies definitely have more fiber since juices discard most of the pulp which is primarily fiber. Not so fast, say juice enthusiasts! Juice has fiber.

This debate is better understood by taking a closer look at fiber. It comes in 2 forms – soluble and insoluble. Both are vital to a healthy diet. Smoothies have soluble and insoluble fiber. Juices have mostly soluble fiber. If you’re trying to lower your cholesterol, soluble fiber may be best. If you’re dealing with digestive problems such as constipation your physician may suggest more insoluble fiber. All in all, it’s estimated that we eat ½ the amount of fiber we need.

Juicing proponents point out that you can add pulp back into your juice for as much insoluble fiber as you want, but unless you put it all back, smoothies deliver more fiber.

The Weight Loss Debate

Pulp is added calories and there is more pulp in smoothies, thus many consider juices more helpful for weight loss. Not so fast say smoothie lovers! Added fiber in a smoothie creates a slower rate of absorption and thus you feel fuller longer, helping dieters to eat less. Which one is better? It’s a toss-up.

The Energy Drink Debate

Because there is less pulp in juice, it digests faster and more nutrients are absorbed more quickly. Thus, juices are more effective energy and workout recovery drinks.

Digestion Issue

Some nutritionists contend that smoothies do not digest as well as juices. Here’s the argument. Different digestive chemicals are triggered when food or drink enters your mouth. When you drink a smoothie, your digestion becomes confused because your enzymes see it as a liquid, but the content, particularly the fiber, is akin to solid food. Thus, for some, a smoothie results in gas and bloating.

Time Issue

Smoothies do seem to have an edge when it comes to prep and cleanup. After all, you’re eating the whole food rather than cleaning up and discarding all that pulp.

The Nutrient Debate

The nutritional differences between juices and smoothies are hard to pin down. In my mind it’s a non-issue, but here are the facts so you can decide. The machines that make smoothies are high powered. They have to be to turn whole vegetables and fruits – skin and all – into a liquid. They are so powerful that they add more oxygen to your drink which destroys some nutrients - some say as much as 100% of the enzymes and 50% of the phytonutrients. The least expensive juice machines are centrifugal juicers which probably cause the same nutrient loss. Not so with slow and press juicers – they add far less oxygen. But it’s important to keep a perspective. Any fresh smoothie or juice, no matter what kind of machine you make it with, is worlds more nutritious than anything sold in a bottle, can, carton or powder - even the best organic brands.

Storage

It’s important to keep in mind that many nutrients quickly break down, so if you want to consume the most nutrients, drink your smoothie or juice as soon as you make it. But the smoothie has a tradition of being frozen for later, and freezing also destroys some nutrients.

Cost Factor

Those who prefer smoothies over juices point to the lower cost involved, because more produce is needed to create the same volume of juice.

Added Ingredients Issue

Because the smoothie is the whole food, it comes out thicker than a juice. And because it includes bitter skins and rinds, smoothies often taste better with some kind of added sweetener such as coconut sugar or honey. Thus, smoothies often have added ingredients and juices do not.

So, there are the facts! You decide! They’re both very good for you and one of the best ways to improve your health. What do I think? Some days I make a smoothie. Some days a juice!

Reference

https://www.thespruce.com/vegetable-juices-for-better-multivitamin-2078221

Chapter 2 – Top Tips for the Best Juice and Smoothie

Here are the latest quick and easy tips and tricks for getting the most out of your juice or smoothie. They will help you save time and money and avoid those few but important dangers.

1. Can I Use a Kitchen Blender

Yes! But there’s a problem. A common kitchen blender does not finely grind hard produce such as carrots and beets, or skins such as apple and pear, or leafy greens which are so full of nutrients that they should be part of every juice and smoothie recipe. You end up with a gritty soup which you must then strain through a coffee filter, and that takes time. Get a high-powered blender or ‘extractor’ – there is no difference – such as the VitaMix or Health Master or even the inexpensive NutriBullet. In my opinion, a cheap smoothie machine is just as effective as an expensive one though it will not last as long.

2. Are There Any Dangers

There are no major risks. But there are minor issues that you should be aware of. Here they are in a nutshell and for further details go to Chapter 24.

-Vitamin Deficiency: this is a concern only for those who limit themselves to juices or smoothies for ALL of their dietary needs for LONG periods. Research has proven that you can get all the necessary nutrition from a strict diet of fruits and vegetables, and you need to be careful when doing long fasts and diets.

-Food Borne Illness: all raw food harbors some risk of bacteria. The best way to reduce your risk according to the FDA is to stay away from packaged pre-cut vegetables and always rinse your produce.

-Toxic Compounds: trace amounts of toxic compounds are found in some seeds, rind, leaves and sprouts. The amount is so small as to be a non-issue.

-Raw Diets: if your diet is entirely raw food, you may be concerned about parasites.

-Grapefruit: this juice is contraindicated if you take certain medications. Talk to your physician or pharmacist if you are on any medications.

-Thyroid: compounds in raw cruciferous vegetables interfere with the absorption of Synthroid. Note that thyroid and other health problems can be effectively improved with certain fruits and vegetables. See Chapter 11 for research-based thyroid recipes.

-Stomach Upset: sometimes too much of a good thing isn’t! This is true if you drink too many leafy greens or beets. Others find this true whenever they mix fruits and vegetables in the same juice or smoothie recipe. I mix them daily with no ill effect, but too much beet or leafy green does upset my stomach, so I add just two or three leafy greens in my recipes. My ‘green’ recipes are very mild as you’ll see in Chapter 9.

-I have a growing concern our over-consumption of sugar, so all my recipes have no added sweeteners. For more about this issue see Chapter 28.

3. What Is Pulp

Pulp is what a juice machine separates from the juice. It’s mostly insoluble fiber which is added calories. This is why juice is preferred over smoothies by most people who want to lose weight. Most people discard or compost the pulp. Add a spoonful or more back into your drink to add more fiber to your diet. Add mayonnaise to leftover pulp for a wonderful mock tuna salad. You can add pulp to your cookie recipe, waffle mix, meat loaf and hummus. Many feed pulp to their dogs – it’s good for them, too! A smoothie machine liquefies everything, pulp, pith and skin/rind!

4. Can I Store or Refrigerate a Juice or Smoothie

Yes! But the longer you wait to drink a fresh juice or smoothie the more nutrients are lost. Some nutrients such as enzymes are gone in minutes! Some fresh juices and smoothies begin to spoil immediately such as melon, broccoli, cauliflower and cabbage, so drink your juice right away. If you must store something, freeze your produce, not your juice.

However, bringing it to work in a travel mug or refrigerating it is still more nutritious than anything you can buy. The taste is another matter! Because there are no preservatives, taste will seriously degrade within an hour, and bacterial growth is possible. If you must store it here are some tips:

-Fill your travel mug to the brim leaving very little air at the top - oxygen in the air promotes bacterial