Y u r i E l k a i m , B P H E , C K , R H N
{Smoothies and Juices}
‘All-DAy’EnErgy
Feel amazing and shake oFF
stubborn weight with these
54 “liquid energy” drinks
C o p y r i g h t © El k a i m G r o u p I n t e r n a t i o n a l , I n c .
All rights reserved. No part of this publication may be reproduced
or transmitted in any form or by any means, electronic, or
mechanical, including photocopying, recording, or by any
information storage and retrieval system.
D i s c l a i m e r
The information presented in this work is by no way intended
as medical advice or as a substitute for medical counselling. The
information should be used in conjunction with the guidance and
care of your physician. Consult your physician before beginning
this program as you would with any exercise and nutrition
program. If you choose not to obtain the consent of your physician
and/or work with your physician throughout the duration of your
time using the recommendations in the program, you are agreeing
to accept full responsibility for your actions.
By continuing with the program you recognize that despite
all precautions on the part of Yuri Elkaim and Elkaim Group
International, Inc, there are risks of injury or illness which can
occur because of your use of the aforementioned information and
you expressly assume such risks and waive, relinquish and release
any claim which you may have against Yuri Elkaim or Elkaim Group
International, Inc, or its affiliates as a result of any future physical
injury or illness incurred in connection with, or as a result of, the
use or misuse of the program.
3
4
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
IntroWhy Juices and Smoothies?
I’m not going to bore you with the health statistics that we
all know about. Yes, we’re sicker and fatter than ever before.
Many of these problems can be corrected and prevented by
eating more plant foods and exercising more.
And there’s no easier way to eat more plant foods
(vegetables and fruit) then by making a daily juice or smoothie.
I probably get 10 servings of veggies and fruit just in my daily
smoothie and green juice alone. It’s just so easy.
Most people don’t eat well because it takes too much time,
they don’t know what to make, and they find healthy foods
taste bland. You will find a solution to each of those obstacles
in this book.
To get you started, I challenge you to make at least ONE
green juice or smoothie each day. It’s the easiest and best
thing you can do for your health, energy, and waistline.
Will you take me up on the challenge?
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
5
The #1 Thing To remember About Juicing
I love juicing and making smoothies. My bet is that you
probably do too if you’ve picked up this book. We’ll look at
some of the small differences between fresh-pressed juices
and smoothies in just a moment but first I need to share the #1
thing you must remember about juicing…
Fresh-pressed juices should largely be comprised of
VEGETABLES — not fruit.
Why?
Well you’ve probably heard of fructose, right? Fructose
is a type of sugar that is commonly found in fruit along with
glucose. The problem with fructose though is that it must
enter a different and more complex metabolism process in
your liver before your body can convert it into glucose.
Glucose on the other is much easier for our body to
utilize and it is the ultimate fuel source for our cells. The issue
with fructose is that its “rate dependent” metabolism into
glucose — which occurs in the liver — creates by-products
like uric acid, lipid droplets (which can lead to fatty liver
disease), and very low density lipoproteins (VLDL). The latter
become triglycerides in the bloodstream and can become very
problematic for cardiovascular health.
Fructose’s metabolism is “rate dependent” which means
that your liver can only handle so much fructose at once.
Any amount above what it can handle starts yielding those
nasty by-products at an alarming rate. Think about assembly
line workers that cannot keep up with an increasingly fast
conveyor belt. It’s the same idea.
Now that I’ve scared you away from eating fruit I want you
to rest assured that fruit is not the enemy. Fructose — in its
process form is. Sodas, stored bought juices, and even fresh-
pressed fruit juices are the greatest sources of fructose. Thus,
these sources should be avoided or greatly minimized.
“What…even fresh fruit juice isn’t great?”
Yup. Sure fresh fruit juice contains lots of vitamins and
minerals but it’s a liquid source of fructose which is NOT
buffered by fiber, which means that it will leave your digestive
tract and enter your liver at a very fast rate — which means…
yes, you got it.
6
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Throughout this book, you’ll see a number of juicing
recipes which contain fruit — some more than others. For the
most part, I recommend adding ONE fruit (maybe 2) for a bit
of sweetness to some of the green juices that follow. The juices
that are more heavily based on fruits should only be consumed
before or after rigorous exercise. The reason for this is that
exercise speeds up your liver’s ability to process fructose
without shooting out all those unwanted by-products.
As a reminder, your fresh-pressed juices should be made
up of vegetables for the most part. Vegetables (especially
greens) are the holy grail of health and juicing unlocks their
full potential as we’ll discuss in a moment.
So…
Juicing = vegetables
We good so far?
Great.
Your fresh-pressed juices should
be made up for vegetables for the
most part.
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
7
When Fruit Juices Are Ok
I’ll simply restate what I mentioned above…
Juices that are more heavily based on fruits should only
be consumed before or after rigorous exercise. The reason for
this is that exercise speeds up your liver’s ability to process
fructose without shooting out all those unwanted by-products.
In general, you should eat most of your food after your
workouts. This is because after a workout your cells are
STARVING for glucose and other nutrients. As a result, their
“doors” become wide open for the uptake of nutrients and
calories.
Remember that during exercise your muscles use glucose
as a fuel, and the more intense the exercise, the more glucose
they use. Like driving your car across the country, you need
to replenish your lost fuel sources. And because of their quick
absorption out of the digestive tract, fruit juices are great to
enjoy AFTER a workout and even before a workout if you need
a little boost.
So…
Fresh-pressed fruit juices = post-workout (or before)
I’ll share some of my favourites with you in this book.
In general, you should eat most of your food after your
workouts.
8
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Smoothies, Fructose, Blood Sugar, and Candida
We’ve seen that juicing fruit is not the greatest idea.
But what about smoothies?
Well, adding fruit to your smoothies is less problematic
because smoothies contain the whole fruit — which means
fiber. And fiber slows the emptying of food stuff from your
stomach and digestive tract. This means that less fructose
will reach your liver at once, allowing it to efficiently process
whatever fructose does arrive (without the by-products).
One more consideration with fruit is its impact on raising
blood sugar levels and contributing to yeast infections like
candidiasis. Again, these issues are lessened by making
a smoothie instead of a fruit juice — thanks to the fiber
contain in smoothies — but if you do have blood sugar issues
or problems with candida I would advise against even the
smoothies that are more fruit-based.
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
9
Juices vs. Smoothies and nutrient Absorption
Ok, we’ve seen that the main different between juices and
smoothies is that the former does NOT contain the fiber (or at
least very little of it), whereas the latter is a liquid version of
whole food (meaning, fiber is intact).
Now there is a slight benefit to have less fiber and that is…
better absorption. Fiber (aka. Cellulose) is the plant’s “cell wall”
which our human digestive tract cannot breakdown — since
we lack the enzyme, cellulase [Note: Cows contain this enzyme
which allows them to eat copious amounts of grass without
issue].
As amazing as plant foods are for our health, the catch-22
is that sometimes we can’t fully absorb their full spectrum of
nutrients because of that damn fibrous wall. And that’s where
juicing comes in. Juicing strips away the fiber and leaves us with
pure liquid nutrition that can easily be absorbed into our body.
That’s why juicing is very beneficial for anyone with
a compromised digestive and intestinal system (ie. almost
everyone), and especially for those with IBS, crohn’s, and
colitis — conditions that inhibit absorption of nutrients in the
intestines.
10
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Are the Oxalates in green Vegetables Dangerous?
Earlier I noted that green vegetables should be the main
focus of your juices and even many of your smoothies. Green
vegetables are the ultimate source of alkalizing minerals like
calcium, magnesium, and potassium, which help maintain
a slightly alkaline bloodstream — the foundation of good
health and energy.
But you may have heard that green leafies like kale and
spinach contain “anti-nutrients” called oxalates (or oxalic acid),
which interfere with the absorption of certain nutrients.
Although there is some truth to that I don’t personally know
many people who’s health has worsened as a result of eating
or drinking more greens. Having said that, as a precaution,
here are a few ways you can reduce the oxalate levels in grees
(if you like):
~ Lightly steam your green leafies before juicing them or
adding them to your smoothies (steaming reduces oxalate
levels)
~ Add calcium carbonate and magnesium oxide to your green
smoothies (and juices) since both of these compounds will
bind to the oxalates, preventing the oxalates from binding
to important nutrients, and pull them through your
digestive tract.
The only way to truly know if you’re lacking certain nutrients
is to do a nutrient profile with your local naturopathic doctor.
That way you’ll know if oxalates (or other factors) are robbing
you of nutrients. My guess is that you’ll be ok without taking
the 2 measures I’ve mentioned above. I personally don’t.
Personally, I feel you will lose more nutrients by drinking
coffee — because of caffeine’s diuretic stripping effects — then
you will by drinking greens.
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
11
Does Food Combining Apply to Juices and Smoothies?
I’ve discussed the benefits of food combining in my
previous works like Eating for Energy and the Total Wellness
Cleanse. In a nutshell, food combining recommends the
following guidelines as a way to ensure optimal digestion:
~ Eat fruit alone
~ Avoid mixing starchy carbohydrates and animal proteins
in the same meal
There is a lot of merit to those 2 recommendations
assuming you’re eating the WHOLE food — instead of the
liquid version.
But when it comes to smoothies and juices, food combining
is less important because the juicer or blender has already
done most of the digestion for you.
Plus, since juices and smoothies are for the most part raw,
their ingredients contain higher amounts of food enzymes
(than cooked food), which facilitate their digestion even
further.
However, you may notice that certain smoothies that
contain ingredients that are higher in protein and fat — like nut
butters, coconut milk, etc… — will take a little longer to digest.
In those cases, feel free to use a digestive enzyme beforehand
to facilitate the digestive process.
Eating for Energy
and the Total Wellness Cleanse
12
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
How long Do Fresh-Pressed Juices and Smoothies last?
The best time to drink your fresh-pressed juice or smoothie
is right away. The longer these drinks sit and are exposed to
oxygen, the greater their nutrient decay.
However, you can store your juices in the fridge for up
to 3 days in a sealed bottled. This is personally what I do.
Smoothies — because they’re so easy to make and less
palatable after a day or two — should be consumed within
a few hours of being made.
Store your juices in the fridge
for up to 3 days in a sealed bottled.
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
13
Why you Should Chew your liquids
The chewing process initiates the releases of digestive
enzymes and hydrochloric acid — both of which are necessary
for digestion. The tendency when drinking smoothies and
juices is to simply throw them back as quickly as possible.
There are 2 problems with doing this…
First, you get lesser digestion because chewing is not
involved.
Second, you increase the influx of fructose to the liver and
glucose into your bloodstream. Not great — unless you enjoy
higher levels of triglycerides and shooting blood sugar levels,
respectively.
The simple solution to these 2 issues is to drink slowly and
chew your liquids. Take a sip, chew it in your mouth, and then
swallow. Capiche!
14
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
My Time-Saving Tactic For Juicing less
I love green juices! I really do. I could drink them all day.
And my body and energy levels couldn’t be happier when I do.
But here’s the thing…
Juicing — at least with my Greenstar juicer (aka. The
Sniper Rifle) — takes at least 40 minutes to make slightly less
than 1 liter of juice. Now, 40 minutes is definitely worth the
health and energy benefits but I’ve come up with a better idea,
especially if you’re lazy (like me), have a busy schedule (like
me), and/or have kids (like me).
Considering that fresh pressed juices will generally last
for 3 days in a sealed bottle in the fridge, I now dedicate
2 mornings per week to make about 10 liters of green juice!
Yes, that sounds pretty intense. But the best part is that
juicing 10 liters of produce takes me about 50% longer than
making just 1 liter of juice. So eventhough it’s not as “perfect”
as drinking it fresh, if I can store 10 liters of green juice in the
fridge, me and my entire family can easily grab a juice when
we’re hungry and don’t feel like preparing anything.
It’s an awesome feeling to know that you don’t have to think
about making or juicing anything when you’re starving. Simply
head to the fridge, grab your bottle of juice, and you’re all set!
I usually make Sunday and Wednesday mornings my big
juicing days, both yielding 3 days worth of juice for me and my
family.
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
15
Isn’t Juicing Expensive?
This is one of the most common questions I get asked about
juicing. The good news is that it’s really that not expensive.
Here’s an example…
A little while ago, I decided to try a few of those “delivered
to your door” fresh-pressed juice cleanses. For about $200,
they deliver 18, 500-ml raw juices to your door. And honestly,
for the convenience it’s worth it — if you can afford it.
However, this delivered option costs about $11 per 500-
ml bottle — that’s pretty expensive.
Now, here’s the cool part…
I decided to load up on produce and juice 18, 500-ml
bottles of my own juice at home. The cost for all this produce
(most of it organic) was about $60 and yielded about 15,
500-ml bottles of juice. Do the math and you’ll see that that
amounts to just $4 per 500-ml bottle.
Not bad at all, Yuri. Not bad at all.
Still, some people might say that that’s still too expensive.
Yet, these people will happily go to Starbucks and spend $5 on
a latte.
Listen, we all have priorities when spending our money.
I would rather spend my money on amazing food and nutrition
than on alcohol, coffee, or other indulgences.
How about you?
16
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Choosing Organic Produce — The Clean 15
and The Dirty Dozen
In a perfect world, we’d all be eating and drinking organic
produce all the time. However, I realized that that’s not
necessarily possible for everyone. With that said, do your best
to buy the following “Dirty 12” fruits and vegetables in their
organic state...
The Dirty Dozen1. Peaches
2. Apples
3. Sweet Bell Peppers
4. Celery
5. Nectarines
6. Strawberries
7. Cherries
8. Pears
9. Grapes (Imported)
10. Spinach
11. Lettuce
12. Potatoes
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
17
Notice how most of these 12 foods would be eaten skin
and all.
Rule of thumb: any food you would eat in its entirety
(including the skin) is best to buy organic.
And since the following 15 foods are the least problematic
from a pesticide perspective, don’t stress about getting them
organic if you don’t want.
The Clean Fifteen1. Onions
2. Sweet Corn
3. Pineapples
4. Avocado
5. Cabbage
6. Sweet Peas
7. Asparagus
8. Mangoes
9. Eggplant
10. Kiwi
11. Cantaloupe (domestic)
12. Sweet Potatoes
13. Grapefruit
14. Papayas
15. Mushrooms
18
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
The Secret to Having your Kids Fall in love With Juices
and Smoothies
As of this writing, I’ve got 2 little kids — a 2.5 year old,
Oscar and an 8-month old, Luca. From the time we started
feeding our kids solid foods, green juices and smoothies have
been mainstay on their menu.
The trick to having your kids fall in love with quality
nutrition is to get them used to it as early as possible. For
instance, Oscar was a green smoothie monster from about 6
to 12 months. Then, he had a taste of sweeter foods like fruit,
which completely reversed his desire for greens.
Thankfully, he’s still open to smoothies of all kinds and
even the occasional green juice. But if your kids are brought up
on sugar and crap it’s going to be tough-going for a little while
as their palette’s reset to enjoy greens and other vegetable
juices.
My best advice is to get them started with green juices and
green smoothies. Do your best to avoid the very sweet drinks
because they’ll never want anything else after they’ve taste
the sweet goodness.
However, if they absolutely refuse to go green then at
least get them drinking smoothies that are loaded with non-
sweet fruit (berries, apples, etc…) and other highly nutritious
ingredients.
The trick to having your kids fall in love with quality nutrition is to get them used to it as
early as possible.
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
19
Luca
Oscar
20
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
What you’ll need…
To make fresh-pressed juices you’ll need a juicer. There are many different types of juicers on the market.
Here’s a brief description of the 3 most common types and associated recommendations:
Types of Juicers• masticating Juicers (aka. single gear/auger)
These types of juicers use a single gear or auger that literally
chews fruit and vegetable fibers and breaks up the plant cells,
resulting in more fiber, enzymes, vitamins and trace minerals.
Masticating juicers are generally more efficient than Centrifugal
juicers (see below) because they can extract more juice from
the same amount of food (i.e. the pulp comes out drier).
Masticating juicers are very capable at juicing virtually any
fruit and vegetable, and single gear juicers will also extract
juice from leaves and grasses, like wheatgrass, spinach,
lettuce, parsley, and other leafy greens and herbs. (Note: the
Champion Juicers are the exception and do not juice wheatgrass
or greens very well).
Another benefit of masticating juicers is that they operate
at slower speeds (RPMs) than centrifugal juicers, resulting in
less foam and heat, which means more nutrition in your glass.
The low speed also increases the shelf life of the juice
so that you can generally store your juicer for a few days.
Masticating juicers are also more versatile than centrifugal
juicers because, in addition to extracting juices, these juicers
also homogenize foods to make baby foods, pates, sauces, nut
butters, banana ice creams and fruit sorbets. Some of these
juicers can even extrude pasta and make bread sticks and rice
cakes!
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
21
My top recommendation for a masticating juicer is the
Omega VRT 350. It’s priced around $350 and worth every
penny.
Omega VRT 350
$350
22
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
• twin-gear (extracting) Juicers
These are the most expensive type of juicers, but they
offer the most benefits. Their biggest drawback is that they
take the longest amount of time to make a juice. I know this
first hand because this is the type of juicer that I have.
Twin gear (extractor) juicers turn at even slower speeds
(RPMs), resulting in even less oxidation from foam and less
destruction of nutrients from heat. The low speeds also
decrease the aeration and oxidation of the juicer, meaning you
can refrigerate and store your juice for a few days.
Twin gear juicers are the most efficient type of juicer
available and can extract higher yields of juice from fruits,
vegetables, wheatgrass, spinach, and other greens and herbs.
The pulp that comes out of twin gear juicers is the driest of all
the types of juicers. These juicers extract as much juice from
wheatgrass as the wheatgrass-only type of juicers.
Twin gear juicers operate by pressing food between two
interlocking roller gears. This juicing process yields a larger
volume of juice. The high pressure squeezing force of the twin
gears breaks open tough cell walls and releases more enzymes,
vitamins and trace minerals.
This is also the best type of juicer for juicing wheatgrass.
Twin gear juicers do more than just extract juice as well.
They also make baby foods, nut butters, fruit sorbets and
much more.
My personal recommendation for this category (and the
juicer that I personally use) is the GreenStar 100 Juicer (shown
here). It’s priced around $500.
GreenStar 100 Juicer
$500
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
23
• centriFugal Juicers
Centrifugal juicers are the most popular and generally the
most affordable type of juicer. In fact, most juicers available in
department stores are centrifugal juice machines.
Centrifugal juicers are great at juicing most any fruit
or vegetable and get the job done very easily and quickly.
However, centrifugal juicers have a more difficult time
effectively extracting high yields of juice from grassed and
leafy foods like wheatgrass, spinach, lettuce, parsley and other
greens and herbs. Centrifugal juicers will extract some juice
from these greens, but far less than single or twin gear juicers.
Centrifugal type juicers first grate the fruit or vegetable
into a pulp, and then uses centrifugal force to push the pulp
against a strainer screen by spinning it at a very high RPM.
The advantages of centrifugal juicers are the speed at
which a juicing job can be done, especially when juicing with
a wide mouth juicer. There are several disadvantages as well.
As mentioned above, centrifugal juicers are not effective
grass and leaf juicers. Additionally, the pulp generated by
a centrifugal juicer is still relatively wet, meaning that some
juice goes to waste. Single gear juicers and twin gear juicers
have higher yields (drier pulp) than centrifugal juicers.
Another disadvantage is the shelf life of the juice from
a centrifugal juicer. Because of the high speed required to
extract juice, the juice gets aerated, or in other words a great
deal of oxygen is dissolved into the juice. The oxygen bubbles
in the juice causes the juice to oxidize (spoil) quickly.
As a result, the juice from a centrifugal juicer should be
consumed right away and can't be effectively stored for any
length of time without loss of nutritional value. If you wish
to store juice, consider a low speed juicer like a single or twin
gear juicer.
I don’t use a centrifugal juicer but I’ve heard through the
grapevine that the Breville Juice Fountain Elite is pretty good
but priced at about $300 you might as well get the Omega
VRT350.
Breville Juice Fountain Elite
$300
24
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
• blenders
If you could only buy a blender or a juicer, I would
recommend getting a blender simply because you can get
more use out of it. Plus, smoothies (made in a blender) are
a complete meal (thank you fiber) and take much less time to
make than most juices.
Blenders are much more straightforward than juicers.
The most important consideration is choosing one that has
a powerful motor (high RPM) so that it can blend ice and other
tougher ingredients without blinking.
I personally use (and love) the Vitamix. It’s easily the best
$500 I’ve ever spent. However, there are other solid high-
speed blenders like Blendtec that are less expensive and will
still do the job.
Vitamix
$500
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
25
• Produce and Fresh ingredients
Other than your juicer and blender, you only need
the following ingredient categories:
~ Fresh produce (vegetables and fruit)
~ Nut butters (almond and peanut butter)
~ Coconut oil, flax/hemp oil
~ Young coconuts (optional but amazing)
~ Coconut and nut milk (hemp and rice milk
may also be used)
~ Select herbs and spices
~ Upgrade ingredients (see below)
26
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
What you Won’t Find In This recipe guide…
Throughout this recipe guide, you will not find any dairy,
gluten, animal protein, or excessive use of supplements.
All of these juice and smoothie recipes are 100% vegan,
dairy-free, and for the most part raw. Adding 1–2 of these
juices and smoothies into your diet each day will take your
health to a new level as you’ll be getting 5–10 servings of
vegetables and fruit without even thinking about it.
I’m not a fan of dairy and don’t believe that humans are
suited to digest it properly. It’s micro- and macronutrient
content are also way out of whack for human needs. I could go
on and on but I’ll just stop there. So, I don’t include cow’s milk
or yogurt in any of these recipes. Instead, the more beneficial
coconut and nut milks are used.
Obviously, you won’t find gluten in any of these recipes
since it is generally not a common ingredient in most liquids.
Just wanted to make that clear.
I’m also not a fan of most animal protein powders (personal
preference) so I haven’t included whey or casein protein in
these recipes. If you want to use them, then that’s fine but I’ve
included a number of amazing vegan protein sources that are
just as good, if not better, than typical animal-based proteins.
In the next section, I’ve also listed some powerful (and
optional) “upgrades” that you can add to any of the smoothies
in this book. Some of them can also be added to certain juices
and I’ve made “upgrade” recommendations for each smoothie
and juice where applicable.
Go crazy and mix and match your own, if you feel like
experimenting.
All of these juice and smoothie recipes are 100% vegan, dairy-free, and for the most part raw.
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
27
The Upgrades
The following upgrades are described in greater detail in
the attached Bonus Section #1 — The Nutrient Density List that
comes with this recipe guide.
~ Greens powders (wheat grass, barley grass, etc…)
~ Spirulina
~ Flax seeds/oil
~ Hemp seeds/oil
~ Bee pollen
~ Aloe Vera
~ Vitamin C (acerola)
~ Maca
~ Proteins: hemps seeds, hemp protein powder, rice protein
powder, or any other vegan protein brands (Vega,
SunWarrior, Progressive Nutritionals, etc…)
28
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
A note on Substitutions
The recipes in this guide have all been tested and enjoyed
numerous times in my household. Each recipe has a specific
combination of ingredients which are guaranteed to blow you
away but feel free to make substitutions where needed.
For instance, if a recipe calls for kale and you don’t have
any, then just use another leafy green like spinach, Swiss
chard, etc…
If you don’t have almond butter go with organic peanut
butter, cashew butter, etc…
Where young coconuts are recommended — and if you
don’t have access to them — simply use water and coconut oil
or coconut milk.
Don’t worry about being perfect — it doesn’t exist.
Experiment and enjoy.
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
29
grocery list
Here’s what you’ll need to put together the juices and smoothies in this recipe guide. Do your best to choose organic whenever
possible, especially for the Dirty Dozen (as described earlier).
Vegetables ~ Kale
~ Swiss chard
~ Spinach
~ Lettuce
~ Arugula
~ Watercress
~ Cucumber
~ Celery
~ Cabbage
~ Beets
~ Carrots
~ Sweet potato
~ Red Pepper
~ Broccoli
Herbs and Spices
~ Parsley
~ Cilantro
~ Mint
~ Ginger
~ Cayenne Pepper
~ Vanilla extract
~ Cinnamon
30
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Fruit ~ Tomatoes
~ Avocado
~ Apples
~ Pears
~ Blueberries
~ Strawberries
~ Raspberries
~ Cherries
~ Bananas
~ Oranges
~ Lemon
~ Lime
~ Pineapple
~ Papaya
~ Cantaloupe
~ Watermelon
~ Dates
~ Kiwi
Other ~ Young coconut (or coconut water)
~ Coconut milk
~ Almond butter
~ Organic peanut butter
~ Chia seeds
~ Hemp seeds
~ Liquid stevia
~ Honey or maple syrup
~ Cacao (raw if possible)
~ Sparkling water
~ Apple cider vinegar
Optional Upgrades
~ Hemp oil
~ Flax oil
~ Flax seeds
~ Spirulina
~ Bee pollen
~ Greens powder
~ Aloe vera
~ Maca
31
Recipes
SMOOTHIES
32
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Homemade Almond Milk
This is the easiest almond milk you could ever imagine . It can be used
as the base for many of smoothie recipes that follow.
Yields
1 l of almond
mik
I n g r e d i e n t s :
1 cup raw almonds, soaked for 4 hours or more
4 cups water
D i r e c t i o n s :
1. In a powerful blender, blend the raw almonds and water
at high speed for about 30 seconds.
2. If no pulp is wanted, then strain the milk through a nut milk
bag, cheesecloth, or fine strainer into a large bowl.
Then pour into a glass jar and keep in the fridge.
33
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
The Green MachineThis used to be my go -to green smoothie until I star ted
experimented with many of the other green smoothies to follow.
Nonetheless , still awesome!
Yields
3–4 servings
I n g r e d i e n t s :
1 head kale/swiss chard/or dark lettuce
1 banana
1 apple
1 pear
Juice of 1 lime
2 tbsp hemp seeds
½ liter of water
U p g r a d e s :
1 tbsp spirulina or greens powder, 1 tbsp flax/hemp oil
D i r e c t i o n s :
Add ingredients to blender, blend, and enjoy.
34
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Undercover GreensThis is a clever way to disguise your greens . If you’ve got kids who don’t
like greens , hopefully the sweetness and colour of the blueberries will
“trick ” your kids into taking a sip (or more).
Yields
2–3 servings
I n g r e d i e n t s :
5–6 Swiss chard leaves (or 1 cup spinach)
½ handful cilantro
2 celery stalks
¼ small cucumber
1 cup blueberries
2 tbsp hemp seeds
Juice of ½ lime
4–5 drops of liquid stevia (optional)
250 ml water (or coconut water)
D i r e c t i o n s :
Add ingredients to blender, blend, and enjoy.
35
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Creamy Zingy Limey Smoothie
This is from our Total Wellness Cleanse program but it is so good I just
had to include it .
Yields
2 servings
I n g r e d i e n t s :
1 avocado, pitted and diced
1 apple, cored and quartered
250 ml coconut water OR almond milk
Juice of 1 lime
1-inch piece of ginger
D i r e c t i o n s :
1. Grate ginger into separate container and then squeeze juice
out of grated bits into blender.
2. Add all other ingredients to blender, blend and enjoy!
36
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Black MagicDon’t let the dark colour of this smoothie scare you. It ’s loaded with
amazing antioxidants and green awesomeness .
Yields
2–3 servings
I n g r e d i e n t s :
½ head of kale
1 cup blueberries
1 cup cherries
Juice of ½ lime
1 tsp vanilla extract
250 ml water
2-3 drops of stevia or 1 tbsp honey/maple syrup
U p g r a d e s :
1 tbsp spirulina or greens powder, 1 tbsp coconut oil
D i r e c t i o n s :
Add ingredients to blender, blend, and enjoy.
37
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Blue Chia Chia seeds are an amazing source of f iber and omega-3 fats .
And because of their abilit y to soak up liquid ver y rapidly, it might
be best to drink this smoothie within a few minutes of making it ;
other wise , it may not even come out of the glass .
This smoothie is also surprisingly f illing and a great option
if you’re on the run and need sustained satiet y.
Yields
2 servings
I n g r e d i e n t s :
1 cup frozen blueberries
1-2 tbsp chia seeds
250 ml almond milk
1 tsp honey/maple syrup (or 1-2 drops of liquid stevia)
D i r e c t i o n s :
Add ingredients to blender, blend, and enjoy.
38
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Blue PineappleThis is one of the simplest and most amazing smoothies .
And, the combination of pineapple’s bromelain enz ymes
and blueberr y ’s antioxidants makes this one of the healthiest
and digestive-friendly drinks you will f ind.
Yields
2–3 servings
I n g r e d i e n t s :
2 cups chopped pineapple
2 cups blueberries
4–5 ice cubes
500 ml water
U p g r a d e s :
1 tbsp hemp seeds, 1 tbsp flax oil
D i r e c t i o n s :
Add ingredients to blender, blend, and enjoy.
39
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Tropi-KaleYields
2–3 servings
I n g r e d i e n t s :
1 head of kale
¼ cucumber
1 pear
¼ pineapple (about 2-3 cups chopped pineapple)
250 ml water
4-5 ice cubes
U p g r a d e s :
1 tbsp hemp seeds, 1 tbsp flax/hemp oil, 1 tbsp greens powder
D i r e c t i o n s :
Add ingredients to blender, blend, and enjoy.
40
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
The Incredible Hulk
Yields
2 servings
I n g r e d i e n t s :
1 banana
1 cup spinach
2 tbsp hemp seeds
2 tbsp hemp or flax oil
1 tbsp ground flax seeds
1 tbsp cacao powder
3–4 drops of Stevia
U p g r a d e s :
1 tbsp maca, 1 tbsp greens powder
D i r e c t i o n s :
Add ingredients to blender, blend, and enjoy.
41
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Green GiantYields
2–3 servings
I n g r e d i e n t s :
1 handful kale (about ½ head)
1 handful spinach
1 cup frozen strawberries.
¼ cucumber
1 banana
250 ml almond milk
D i r e c t i o n s :
Add ingredients to blender, blend, and enjoy
42
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Coco Kale-AhYields
2–3 servings
I n g r e d i e n t s :
½ head of kale
2 handfuls of spinach
1 ripe banana
1 young coconut (meat and water included)
Juice of ½ lime
U p g r a d e s :
1 tbsp greens powder
D i r e c t i o n s :
Add ingredients to blender, blend, and enjoy.
43
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Tangy Coco SpinachYields
2–3 servings
I n g r e d i e n t s :
2 big handfuls of spinach
1 banana,
½ cup strawberries
1-2 stalks celery
Juice of 1-inch piece of ginger
Juice of ½ lime
1 young coconut (water and meat)
250 ml water
U p g r a d e s :
1 tbsp greens powder
D i r e c t i o n s :
Add ingredients to blender, blend, and enjoy.
44
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Hot GreensOh my goodness! Another unbelievably delicious green smoothie .
This one combines some delicious tropical f lavours along
with a nice spicy kick .
Yields
3 servings
I n g r e d i e n t s :
½ head of kale
2 cups chopped pineapple
1 stalk of celery
½ handful cilantro
1 young coconut (water and meat)
Juice of 1-inch piece of ginger
250 ml water
Pinch of cayenne
U p g r a d e s : 1 tbsp greens powder, 1 tbsp hemp seeds
D i r e c t i o n s : Add ingredients to blender, blend, and enjoy.
45
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Clean Coco-GreenYields
2–3 servings
I n g r e d i e n t s :
½ head of lettuce
½ handful cilantro
1 young coconut (meat and water included)
1 ripe banana
1 pear
Juice of ½ lime
250 ml water
U p g r a d e s :
1 tsp greens powder, 2–3 tbsp hemp seeds
D i r e c t i o n s :
Add ingredients to blender, blend, and enjoy.
46
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
CreamsiclePure awesomeness!
Yields
2–3 servings
I n g r e d i e n t s :
3 oranges
1 banana
2 tbsp hemp seeds
1 tbsp vanilla extract
350 ml almond milk
3–4 ice cubes
D i r e c t i o n s :
Add ingredients to blender, blend, and enjoy.
47
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Creamy Strawberry Chiller
This is a great drink on a hot summer’s day.
Yields
2 servings
I n g r e d i e n t s :
2 cups frozen strawberries
2 tbsp hemp seeds
500 ml water
1 tbsp vanilla extract
2-3 drops liquid Stevia (if more sweetness is desired)
D i r e c t i o n s :
Add ingredients to blender, blend, and enjoy.
48
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Chill Out This is a great drink on a warm summer’s day.
Ser ve over ice if you like .
Yields
2 servings
I n g r e d i e n t s :
2 cups cubed watermelon
125 ml water
Juice of ½ lime
Sprig of fresh mint
3-4 ice cubes
1 shot of wheatgrass (optional)
D i r e c t i o n s :
Add ingredients to blender, blend, and enjoy.
49
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Fruity Green GiantPer fect for post-workout fuel replenishment.
Yields
4 servings
I n g r e d i e n t s :
1 head of kale (or 3 cups spinach)
1 mango
1 cup strawberries
1 banana
750 ml water
U p g r a d e :
2–3 tbsp hemp seeds, 1 tbsp flax oil
D i r e c t i o n s :
Add ingredients to blender, whip it up, and enjoy.
50
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Liquid EnzymesEnjoy the healing powers of pineapple and papaya’s bromelain
and papain digestive enz ymes.
¼ pineapple
½ papaya, seeds removed (flesh scooped out)
Juice of ½ lime
250 ml water
D i r e c t i o n s :
Add ingredients to blender, whip it up, and enjoy.
51
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Wow…That’s SweetDue to its sweetness (and sugar content) I ’ d recommend
saving this one for af ter a grueling workout .
Yields
2 servings
I n g r e d i e n t s :
1 banana
1 tbsp cacao powder
3 dates
2 tbsp peanut butter
1 young coconut (water and meat included)
1 tbsp vanilla extract
4–5 ice cubes
U p g r a d e s :
finely chopped fresh mint, 2 tbsp hemp seeds or protein powder
D i r e c t i o n s :
Add ingredients to blender, whip it up, and enjoy.
52
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Banana Chocolate Milk
Chocolate milk doesn’t get more basic than this .
Yields
1–2 servings
I n g r e d i e n t s :
1 banana
250 ml nutmilk
1 tbsp cacao
D i r e c t i o n s :
Add ingredients to blender, blend, and enjoy.
53
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Cherry MilkFor the longest time , this is the only drink our youngest son Luca
would drink . If you’ve got kids , they might enjoy this as well .
The good news is that it ’s loaded with antioxidant powerhouses ,
vitamin E and vitamin C .
Yields
2 servings
I n g r e d i e n t s :
500 ml almond milk
2 cups cherries
D i r e c t i o n s :
Add ingredients to blender, blend, and enjoy.
54
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Minty MochaIf you enjoy the taste of cof fee then you’ ll love this “ healthy” version.
Ideally, choose decaf espresso to avoid the caf feine highs and lows.
This is another drink for those warm summer days
when you feel like an ice cof fee .
Yields
2 servings
I n g r e d i e n t s :
1-2 shots decaf espresso
1 tbsp cacao
1 banana
250 ml almond milk
Pinch of peppermint oil (or 2-3 fresh mint leaves)
3-4 drops of liquid stevia
4 ice cubes
D i r e c t i o n s :
1. Prepare 1 shot decaf espresso
2. Add decaf espresso and other ingredients
to blender and blend.
3. Serve over ice for a cool treat.
55
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Popeye’s Chocolate Treat
This is an easy way to sneak in some greens into your kids smoothies .
But I don’t tell them I told you.
Yields
2 servings
I n g r e d i e n t s :
1 frozen banana (or fresh banana with ice cubes added)
1 cup spinach
250 ml coconut milk
250 ml almond milk
1 tbsp raw cacao
Pinch of cinnamon, optional
U p g r a d e s :
1 tbsp hemp seeds or protein powder
D i r e c t i o n s :
Add ingredients to blender, blend, and enjoy
56
Recipes
PrOTEIn POWErHOUSES
57
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Peanut Butter Banana Split
Perfect for the occasional sweet treat or post-workout fuel replenishment.
Yields
3 servings
I n g r e d i e n t s :
2 ripe bananas
3 tbsp peanut butter
2 cups almond milk
1 cup coconut milk
1 tbsp flax oil
2 tbsp cinnamon
ice (optional)
2 dates or 1 tbsp maple syrup (optional)
U p g r a d e s : hemp seeds or protein powder
D i r e c t i o n s :
Add ingredients to blender, whip it up, and enjoy.
58
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Peanut Butter And Jam
The combination of strawberries and peanut butter bring back
memories of those PB & J sandwiches from childhood.
Yields
2 servings
I n g r e d i e n t s :
500 ml almond milk
1 frozen ripe bananas
1 cup of strawberries
1 tbsp chia seeds
2 tbsp natural peanut butter
1 tsp vanilla extract
2 dates or 1 tbsp maple syrup
Ice, if desired
U p g r a d e s : hemp seeds or protein powder
D i r e c t i o n s : Add ingredients to blender, blend, and enjoy.
59
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
A Date with Almonds
Per fect for the occasional sweet treat
or post-workout fuel replenishment.
Yields
2 servings
I n g r e d i e n t s :
1 banana
4 dates
500 ml almond milk
4 tbsp almond butter
2 tbsp hemp seeds
1 tsp cinnamon
1 tsp vanilla
3-4 ice cubes
D i r e c t i o n s :
Add ingredients to blender, whip it up, and enjoy.
60
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Coco ChocolateYields
2 servings
I n g r e d i e n t s :
1 banana
2 tbsp peanut butter,
250 ml almond milk
250 ml coconut milk
1 tbsp cacao
2 tbsp hemp seeds
3-4 ice cubes
U p g r a d e s :
1 tbsp maca
D i r e c t i o n s :
Add ingredients to blender, whip it up, and enjoy.
61
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Berry AlmightyThis is another one of my go -to protein smoothies and I ’ ll of ten have
one af ter my workouts . This bad boy packs close to 20 grams of
protein — almost 1 /3 of most our daily requirement. Who says you
can’t get enough protein from plants!
Yields
3 servings
I n g r e d i e n t s :
2 cups of your favourite berries
2 tbsp almond butter
2 tbsp hemp seeds
1 tbsp flax oil
1 tbsp maca
250 ml almond milk
D i r e c t i o n s :
Add ingredients to blender, blend, and enjoy.
62
Recipes
JUICES
63
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Simple GreensThis is a basic green juice for beginners . Feel free to ser ve this over ice
to dilute the green taste .
Yields
1–2 servings
I n g r e d i e n t s :
1 pear
6-8 kale or Swiss chard leaves
½ lemon
1-inch piece of ginger
D i r e c t i o n s :
Run all ingredients through a juicer, serve, and enjoy!
64
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Sweetly RomaineAnother simple green juice for beginners
with a touch of sweetness .
Yields
1 serving
I n g r e d i e n t s :
1 small apple
1 head romaine lettuce
1 carrot
D i r e c t i o n s :
Run all ingredients through a juicer, serve, and enjoy!
65
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Earth to KaleWho knew you could juice a sweet potato?
Tr y this and you’ ll be surprised.
Yields
1–2 servings
I n g r e d i e n t s :
6 leaves kale
½ sweet potato
D i r e c t i o n s :
Run all ingredients through a juicer, serve, and enjoy!
66
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Swiss StrawberryGive this green juice to your kids
and they’ ll be beg ging for more J
Yields
2 servings
I n g r e d i e n t s :
1 bunch rainbow chard
2 cups strawberries
1 apple
¼ cucumber
1 handful spinach
½ lemon
D i r e c t i o n s :
Run all ingredients through a juicer, serve, and enjoy!
67
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Green FiestaThis is the green juice I ’ ll of ten in make in huge batches .
You can never get enough greens as far as I ’m concerned.
Yields
3–4 servings
I n g r e d i e n t s :
1 head kale or Swiss chard
1 large handful of spinach
1 head of romaine lettuce
1 cucumber
10–12 celery stalks
1 green apple
1 lemon
D i r e c t i o n s :
Run all ingredients through a juicer, serve, and enjoy!
68
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Green Ginger Gut Healer
The naturally high levels of L-glutamine in the cabbage
and anti- inflammator y proper ties of the ginger make this juice great
for repairing a damaged gut lining (which most of us have).
Yields
2 servings
I n g r e d i e n t s :
1 large wedge green cabbage
(about ¹∕8th of a whole cabbage)
2 pears
1 head of romaine lettuce
1-inch piece of ginger
D i r e c t i o n s :
Run all ingredients through a juicer, serve, and enjoy!
69
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
The Fire StarterGet the f ire hose ready because this bad boy is packing some serious
heat . Per fect on a cold day, when you’re feeling a lit tle under the
weather, or any time you feel like playing with f ire .
Yields
2 servings
I n g r e d i e n t s :
2 carrots
1 beet
8 stalks celery
½ cucumber
1 apple
2-inch piece ginger
Juice of 1 lime
D i r e c t i o n s :
Run all ingredients through a juicer, serve, and enjoy!
70
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Spicy Carrot Apple
Another “ f irey” juice to spice up your day.
Yields
2 servings
I n g r e d i e n t s :
2 carrots
½ cucumber
1 apple
Juice of 1 lemon
1-inch piece of ginger
Pinch of cayenne
D i r e c t i o n s :
Run all ingredients through a juicer, serve, and enjoy!
71
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Spicy Green Machine
Loaded with tons of liver suppor ting sulfur,
this juice will make your skin glow.
Oh yeah, it ’s also packing some heat .
Yields
2 servings
I n g r e d i e n t s :
½ cucumber
1 handful watercress
1 handful arugula
2 carrots
1-inch piece of ginger
Juice of 1 lemon
D i r e c t i o n s :
Run all ingredients through a juicer, serve, and enjoy!
72
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Cool, Sweet KalePer fect for a pre- or post-workout fuel f ix on a hot day.
Yields
2 servings
I n g r e d i e n t s :
1 head of kale
1 apple
3 cups chopped watermelon
Juice of ½ lemon
2-3 ice cubes
D i r e c t i o n s :
Juice all ingredients through a juicer and serve over ice.
73
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Happy Green JuiceYields
2–3 servings
I n g r e d i e n t s :
6–8 Swiss chard stalks/leaves
½ cucumber
3–4 celery stalks
1 pear
¼ cantaloupe
Juice of ½ lemon
1-inch piece of ginger
D i r e c t i o n s :
Run all ingredients through a juicer and serve.
74
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
The Swiss Kiwi Yields
2–3 servings
I n g r e d i e n t s :
5–6 Swiss chard stalks/leaves
5–6 celery stalks
½ handful parsley
1 apple
1 kiwi
1-inch piece of ginger
Juice of ½ lime
D i r e c t i o n s :
Run all ingredients through a juicer and serve.
75
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Lean, Mean Lycopene
If you enjoy a good Blood Mar y/Caesar,
then you’ ll love this lycopene-rich juice .
Yields
2–3 servings
I n g r e d i e n t s :
2 tomatoes
2 carrots
3 celery stalks
½ red pepper
½ cucumber
1 handful of cilantro
Juice of 1 lemon
D i r e c t i o n s :
Run all ingredients through a juicer, serve, and enjoy!
76
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Ginger AppleThe ginger in this recipe provides a nice anti- inflammator y
and tummy soothing benefit and spicy kick
to good old apple juice .
Yields
2 servings
I n g r e d i e n t s :
4 apples
1 inch piece of ginger
D i r e c t i o n s :
Run all ingredients through a juicer, serve, and enjoy!
77
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Beet RedSimple and delicious .
Yields
2 servings
I n g r e d i e n t s :
1 beet
6 celery stalks
1-inch piece of ginger
½ lemon
D i r e c t i o n s :
Run all ingredients through a juicer, serve, and enjoy!
78
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Red Liver FlushThis is a heav y- dut y drink that suppor ts liver detoxif ication.
Tr y this f irst thing in the morning.
Yields
1 serving
I n g r e d i e n t s :
1 grapefruit
½ beet
1-inch piece ginger
1 lemon
¼ tsp cayenne pepper
D i r e c t i o n s :
Run all ingredients through a juicer and serve.
79
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Sweet SulfurThe sweetness of the apple , beet , and carrot mask the hidden
sulfur- containing powerhouse nutrients in the kale and broccoli .
An amazing juice for cleansing your liver and skin .
Yields
2 servings
I n g r e d i e n t s :
1 apple
1 beet
1 carrot
2 stalks of broccoli
3-4 kale leaves
Juice of ½ lemon
D i r e c t i o n s :
Run all ingredients through a juicer and serve.
80
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Grapefruit Mint Grapefruit has been well documented
to reduce bad cholesterol (LDL) and increase levels
of the impor tant antioxidant glutathione .
The addition of mint makes this simple juice simply awesome!
Yields
1–2 servings
I n g r e d i e n t s :
2 grapefruits, peeled
1 handful fresh mint
D i r e c t i o n s :
Run all ingredients through a juicer and serve
(over ice, if desired).
81
Recipes
COlD DrInKS
82
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Natural Ginger Ale
Yields
2 servings
I n g r e d i e n t s :
500 ml sparkling water
2-inch cube ginger, grated and juice squeezed out
Juice of ½ lemon
1 tbsp honey or maple syrup
D i r e c t i o n s :
1. Pour sparkling water into glass
2. Grate ginger into bowl or small container.
3. Tilt bowl or container over glass and squeeze grated
ginger so that its juice pours into sparkling water.
4. Add lemon juice and honey/maple syrup,
stir, and enjoy.
83
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Sparkling DigestifThis is a great drink to have before or with a meal
as the lemon and apple cider vinegar assist with digestion.
And if you’re looking for that lit tle “ f izz y” f ix
then you’ ll love this drink .
Yields
2 servings
I n g r e d i e n t s :
500 ml sparkling water
3 tbsp apple cider vinegar
Juice of ½ lemon
D i r e c t i o n s :
Combine all ingredients in a glass, stir gently, and enjoy.
84
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Strawberry Infusion
Another great chilled drink for a warm summer’s day.
Also a yummy option for picnic or barbecue with family/friends .
Winnie the Pooh jug not included J.
Yields
3–4 servings
I n g r e d i e n t s :
1 cup chopped strawberries
½ handful fresh mint,
750 ml water
Handful of ice
D i r e c t i o n s :
Combine all ingredients in a juice jug, stir gently,
and let sit for 2 hours before serving.
85
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Raspberry Lemonade
Another terrif ic cold drink for a warm summer’s day.
Yields
4 servings
I n g r e d i e n t s :
1 cup freshly squeezed lemon juice (5 to 6 lemons)
¼ cup maple syrup
4 cups water
1 cup raspberries
4–5 ice cubes
D i r e c t i o n s :
Combine all ingredients in your favourite juice jug, stir gently,
and let sit for 2 hours before serving. Feel free to gently mash
the raspberries into the lemonade to release their berry flavour.
86
Recipes
COlD FIgHTErS
(WArM/HOT JUICES)
87
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Soothing CiderThis is a soothing warm drink for those cold drear y days
when you’re not feeling too hot .
Yields
2 servings
I n g r e d i e n t s :
2 apples
1 lemon
1-inch piece of ginger
Pinch of cayenne pepper
1 tsp honey
D i r e c t i o n s :
1. Run all ingredients through a juicer
(except cayenne and honey)
2. Pour juice in a pot and gently warm (do not boil)
on the stove top.
3. Pour warmed juice into a mug, stir in cayenne and honey,
add a touch of water (if desired), and serve.
88
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Cold KillerThe seasonal cold and flu won’t stand a chance
against this vitamin C-loaded juice .
It ’s a lit tle bitter but it ’s power ful .
1 lemon
1 orange
1 grapefruit
¼ pineapple
1-inch piece of ginger
1 garlic clove (optional)
1 tbsp Acerola cherry vitamin C (optional)
D i r e c t i o n s :
1. Run all ingredients through a juicer and serve.
2. Mix in acerola cherry Vitamin C if applicable.
89
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
The Slap ShotIf you’re feeling under the weather and are brave enough
to handle this craz y 1- ounce shot , then good luck .
You’ ll know why I call this “ The Slap Shot” once you tr y it J
Yields
one 1-oz shot
I n g r e d i e n t s :
1-inch piece of ginger
½ lemon
Pinch of cayenne pepper
D i r e c t i o n s :
1. Run ginger and lemon through a juicer
and pour juice into a shot glass.
2. Sprinkle in cayenne pepper and shoot it back.
90
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
About The Author
Yuri Elkaim is a Registered Holistic Nutritionist, high
performance health coach, and highly-sought after fitness
expert. Over the past 13 years, he’s helped hundreds of
thousands of people to better health through his “No-B.S.”
approach to living an energized and healthy life.
Yuri is a self-proclaimed juice and smoothie fanatic and
claims that close to 75% of his daily diet is comprised of many
of the delicious drinks found throughout this recipe guide.
For more about Yuri visit www.YuriElkaim.com
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
91
BOnUS SHEET #1
The Nutrient Density ListHere’s a brief (and by no means exhaustive) list of the most prominent nutrients in some of the ingredients used throughout
the recipes in the “All-Day Energy Smoothies and Juices” guide.
Vegetables
Kale Vitamin K, Vitamin A, Vitamin C, Manganese, Fiber, Copper, Tryptophan
Swiss Chard Vitamin A, Vitamin C, Vitamin E, Riboflavin, Vitamin B-6, Calcium, Iron
Spinach Niacin, Zinc, Fiber, Vitamin A, Vitamin C, Vitamin E, Calcium, Iron, Folate, Vitamin K
Parsley Vitamin A, Vitamin C, Calcium, Iron, Vitamin B-6, Vitamin B-12, Magnesium
Cilantro Thiamin, Zinc, Fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Riboflavin
Cucumber Vitamin A, Pantothenic Acid, Magnesium, Manganese, Vitamin C, Vitamin K, Potassium
Celery Riboflavin, Vitamin B-6, Pantothenic Acid, Calcium, Magnesium, Phosphorus, Fiber
Carrots Thiamin, Niacin, Vitamin B-6, Folate, Manganese, Fiber, beta-carotene
Beets Vitamin C, Iron, Magnesium, Fiber, Folate, Potassium, Manganese
92
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Fruits
Apples Fiber, Vitamin C
Pears Vitamin C, Vitamin K, Fiber
Bananas Fiber, Vitamin C, Vitamin B-6, Potassium, Manganese
Pineapple Fiber, Thiamin, Vitamin B-6, Copper, Mangenese, Vitamin C, papain (enzyme)
Blueberries Antioxidants, vitamin K, vitamin C, Manganese
Other
Young CoconutElectrolyte-rich water, Manganese, Fiber (meat), Folate, Potassium, Vitamin C, zinc, Medium Chain Triglycerides (MCTs), Lauric Acid
Almonds (Milk and Butter)
Vitamin E, Magnesium, Manganese, Calcium, Iron, Vitamin C, Folate
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
93
The Upgrades
Wheat Grass (Juice and Powder)
Wheat grass averages 25% protein per servings (more than meat, fish, eggs, beans or dairy products). It is also more concentrated in iron than spinach but, unlike spinach, contains little or no oxalic acid, which binds the useable calcium in your digestive tract.
It is loaded with the important alkalizing minerals — potassium, magnesium, and calcium – and also contains significant amounts of antioxidant vitamins A, C, and E. as citrus fruits.
Barley Grass Powder
Barley grass has 30 times more vitamin B1 and 11 times the amount of calcium than that found in cow’s milk, 6.5 times as much carotene and nearly 5 times the iron content of spinach, close to seven times the vitamin C in oranges, four times the vitamin B1 in whole wheat flour, and 80 micrograms of vitamin B12 per 100 grams of dried barley plant juice.
Barley grass also has one of the highest natural levels of enzyme SOD (superoxide dismutase), which is a powerful antioxidant that protects the cells against toxic free radicals, thought to be a primary culprit in aging.
Need I say more?
SpirulinaSpirulina is richest source of protein on the planet at a whopping 60% protein/serving. About 1-2 tablespoons delivers impressive amounts of vitamin B12 & B complex, iron, essential trace minerals, beta carotene and gamma-linolenic acid (GLA).
Flax Seeds and Oil
Flax seed is one of the top plant sources of omega-3 essential fatty acids. Regular intake of ground flax seeds and flax oil has been shown to lower total as well as LDL or “bad cholesterol”, while increasing HDL or “good cholesterol” levels in the blood.
The seeds contain lignans, a class of phytoestrogens considered to have antioxidant and cancer preventing properties.
Flax is an excellent source of vitamin E and many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates
Hemp Seeds and Oil
Hemp seeds are a terrific source of protein providing about 5 grams of protein per 1 tablespoon. 65% of its protein is edistin, which is used in your body to make antibodies and enzymes.
Hemp seed oil comprises 35% of the total seed weight. This oil has the lowest amount of saturated fatty acids at 8%, and the highest amount of the polyunsaturated essential fatty acids at 80%, total oil volume.
Hemp seed oil contains the ideal ratio of omega-6 to omega-3 ratio at 2.5 to 1 - making it the best seed oil for optimal health and prevention of inflammatory related conditions.
94
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Chia Seeds
Roughly 25% of chia seed's composition by weight is omega 3 fatty acids. About 20-23% of a chia seed is protein. On the ORAC scale, which measures antioxidant levels, it ranks around 825, which is equivalent to the antioxidant content of broccoli, oranges and grapes.
Chia is also on the best sources of fiber. Its ability to soak up close to 12x its weight in fluid is one of the reasons why it’s so helpful at binding to bile, toxins, cholesterol, and other compounds eliminated by the body.
Vitamin C from Acerola Cherry
Acerola cherries have shown significantly high levels of antioxidants similar to other Amazonian fruits such as the acai berry.
Acerola possesses the highest content of vitamin C of any plant-derived fruits/berries, 100 g fresh berry provides astoundingly 1677.6 mg of vitamin C, which is about 1864% of daily-recommended intake.
Vitamin C from acerola cherries is most commonly found in whole food supplements and powders.
Bee PollenBee pollen contains all 22 amino acids that our body requires. It’s also loaded with all the B complex vitamins, Vitamin C, Vitamin A, Vitamin E, and carotenoids. It is also 35% protein and contains Rutin (Vitamin P), which strengthens capillaries and blood cell walls.
Aloe Vera
Aloe Vera has soothing and therapeutic effects on the digestive tract and has been shown to lower blood cholesterol.
It contains a wide array of macro and trace minerals including potassium, calcium, magnesium, sodium, sulfur, phosphorus, chlorine, boron, bromine, germanium, vanadium, iron, iodine, and more.
Maca
This is a powdered supplement that originates from the Peruvian maca root. It contains amino acids, complex carbohydrates, vitamins B, C, and E, and many important minerals such as calcium, phosphorous, zinc, magnesium, and iron.
Its many benefits include the balancing of hormones, building muscle, enhancing stamina, and increasing fertility. Most notably is its ability as an adaptogen - a metabolic regulator that increases the ability of an organism to adapt to environmental factors - to support the adrenal glands and alleviate stress on the body.
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
95
BOnUS SHEET #2
“How to Pick” Fruits and Vegetables Guide
• Fruits
All Apples: Feel for any soft areas and look for any
discoloration. When apples are past ripeness, they become
brown and soft or mushy. You can also flick the apple near its
stem to check for freshness: If the sound is hollow, the apple
is a bit too ripe.
Green Apples: Green apples that have taken on a yellow
hue are likely to be past their best.
blueberries: Select berries that are a deep purplish blue
with a silvery frost (known as a “bloom”) and taut, smooth skin.
Look for those that are evenly blue (no green peeking through).
Avoid berries that are shriveled, moldy, or green.
Strawberries: Choose strawberries that are dry, firm,
and a dark red color. Caps should be green and fresh looking.
A stained box may indicate that some of the berries in it are
overripe. Medium-size strawberries tend to be more flavorful
than the larger berries.
lemon: Select lemons that are heavy for their size and
have smooth, thin and firm skin. Select medium to large size
lemons are usually juicier than small. Do not pick lemons that
are soft, spongy, wrinkled, or have bumpy skin.
Pears: Pears ripen off the tree, so most of the fruit you’ll
find at the market will need a few days to ripen. Look for pears
that are smooth, free of bruises, and firm. An unripe pear has a
bright and shiny skin; a ripe one looks matte.
96
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Cherries: Look for cherries that are large, plump, and
firm, with unblemished, glossy, dry skin in a uniform color,
preferably with fresh, greenish stems still attached (which
helps prevent spoiling). Bing cherries are the most common
sweet variety; the deeper their maroon color, the richer the
flavor. Also look for heart-shaped, extra-sweet Rainiers; their
skin and flesh are yellow with a kiss of pinkish red.
oranges: Look for oranges that feel heavy for their size
and have firm, finely textured skin. But don’t use skin color as
an indicator of flavor or ripeness; some oranges are artificially
dyed to look more vibrant, so those with greenish hues can be
just as tasty as bright orange ones. Avoid any that have soft
spots or feel spongy.
Coconut: Shake it the coconut and listen for water inside.
If you do not hear water, it means the coconut is too ripe and
will be dry. A good coconut will be heavy for its size. Avoid
coconuts with cracks or punctures and with no moisture
leaking from its three dark eyes
Ginger: Fresh ginger should feel hard and firm, not limp,
soft or squishy. look for any signs of wrinkling on the largest,
flattest surfaces. A ripe, healthy gingerroot should be plump
and smooth.
Avocado: Avocados ripen best off the tree, so you'll find
that a lot of them are unripe when you shop. Look for avocados
that feel heavy. The skin should be dark, with a hint of green,
and taut, with no dents.
banana: Look for plump bananas that have little green and
no blemishes or tears in the skin. (If you won’t eat them for a
few days, a bit of green is okay.) A few brown specks on the
peel are a good indicator of readiness.
tomato: A ripe tomato will be vibrant in color, plump, and
firm and have just a little give. Sniff them if you can; if they’re
missing that sweet, woody smell, leave them behind. Always
look for tomatoes and grape tomatoes that are free of wrinkles
(a sign of age).
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
97
• Vegetables
Carrots: Look for bright green leaf tops and a smooth
exterior. Avoid carrots that are limp, soft, or discolored. The
most flavorful carrots are young and skinny. (Baby carrots,
cut from a special breed of larger carrot, are tender but less
flavorful.)
Kale: Look for kale with firm, deeply colored leaves and
moist hardy stems. The leaves should look fresh, be unwilted,
and be free from signs of browning, yellowing, and small holes.
Choose kale with smaller-sized leaves since these will be more
tender and have a more mild flavor than those with larger leaves.
Spinach: Choose spinach that has vibrant deep green
leaves and stems with no signs of yellowing. The leaves should
look fresh and tender, and not be wilted or bruised. Avoid
those that have a slimy coating as this is an indication of decay.
Cucumber: Select firm cucumbers without bruises that are
heavy for their size and rounded at the tips. Avoid shriveled
tips or soft spots. Overall size can vary with the type, but
smaller, slender cucumbers typically have fewer seeds and
more flavor. They should have a rich green color, not yellow,
and be cool to the touch.
beets: Choose beets that are smooth and firm with deep
color. If purchased with the tops (greens) on, the greens should
look fresh and be free of decay. Beets sold loose with the tops
cut off should be firm and heavy for their size with no wrinkles
or sprouts.
Parsley: Choose fresh parsley that is deep green in color
and looks fresh and crisp. Avoid bunches that have leaves
that are wilted or yellow as this indicates that they are either
overmature or damaged.
Cilantro: Fresh cilantro leaves should look vibrantly fresh
and be deep green in color. They should be firm, crisp and free
from yellow or brown spots.
98
© 2 0 1 3 w w w . a l l d a y e n e r g y j u i c e s . c o m
Celery: Select celery that is light green in color, firm,
compact, and well-shaped. The stalk should have a solid,
rigid feel and leaflets should be fresh or only slightly wilted.
Also look for a glossy surface, stalks of light green or medium
green, and mostly green leaflets. Avoid purchasing celery with
bruises or discolored areas on the stalks.
Swiss Card: Look for leaves that are vivid green in color
and that do not display any browning or yellowing. The leaves
should not be wilted nor should they have tiny holes. The
stalks should look crisp and be unblemished.
Arugula: Fresh arugula has long, firm, bright green leaves.
Larger leaves are more peppery than small ones. Holes, tears,
and yellow edges are signs that the greens are past their prime.
If you can, buy arugula in bunches with the roots intact; this
helps retain freshness.
Cabbage: With green or red cabbage, look for tightly
packed, crisp, shiny leaves the brighter the color, the fresher
the cabbage. With Savoy cabbage, whose mellower flavor is
prized for cooked dishes, look for a head with loose, lacelike
green leaves that are crisp and free of brown spots.
{2013}