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Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon –...

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Smoothies 10 delicious ideas to highlight your day by nutriciously
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Page 1: Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high quality blender, many of the plant cells will get broken down,

Smoothies

10 delicious ideas to

highlight your day

by nutriciously

Page 2: Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high quality blender, many of the plant cells will get broken down,

Table of contents

Make healthy eating fun ���������������������������������������������������������������������������������������������������������������������������������� 3

Why Smoothies? �������������������������������������������������������������������������������������������������������������������������������������������������4

Blueberry Bliss ������������������������������������������������������������������������������������������������������������������������������������������������������ 5

Summer Breeze ��������������������������������������������������������������������������������������������������������������������������������������������������6

Strawberry Kiss ����������������������������������������������������������������������������������������������������������������������������������������������������� 7

Spring Cleaning ���������������������������������������������������������������������������������������������������������������������������������������������������8

Watermelon Rush ����������������������������������������������������������������������������������������������������������������������������������������������9

Turmeric Twist ���������������������������������������������������������������������������������������������������������������������������������������������������10

Red Energizer ������������������������������������������������������������������������������������������������������������������������������������������������������11

Velvet Paradise ��������������������������������������������������������������������������������������������������������������������������������������������������� 12

Green Goddess ������������������������������������������������������������������������������������������������������������������������������������������������� 13

Raspberry Blaze ������������������������������������������������������������������������������������������������������������������������������������������������� 14

Find more recipes �������������������������������������������������������������������������������������������������������������������������������������������� 15

Resources ������������������������������������������������������������������������������������������������������������������������������������������������������������ 16

About us ��������������������������������������������������������������������������������������������������������������������������������������������������������������� 17

Printer Version ���������������������������������������������������������������������������������������������������������������������������������������������������18

Page 3: Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high quality blender, many of the plant cells will get broken down,

Everyone knows that eating a daily portion of fruits and vegetables is very important� The National

Health Organization suggests eating 5-7 servings of them every day – and with today’s quality of soil,

food being picked unripe and then shipped long distances, as well as our bodies having to fight a lot of

toxins, this official number just barely meets our requirements�

But since we’re living in the real world, it can be very inconvenient to try and add in as many fruits and

vegetables you can on a daily basis� Our busy schedules don’t allow time-consuming preparation and

taking 30 minutes off to chew a huge bowl of salad�

Luckily, there is a way which makes it super easy and delicious to get in all the phytonutrients, antioxi-

dants and fiber we need to stay healthy and thrive!

The answer to this is: smoothies�

These colorful, healthy drinks have become more and more popular for some very good reasons� You

can freestyle with your favorite fruits and vegetables, empty your fridge by creating a beautiful frothy

meal, and stay healthy at the same time�

Can you imagine, how many bananas, oranges, and kiwis you can put into a normal-sized glass? By

blending them, they become much more dense and soft, making it very easy to load your stomach up

with tons of essential nutrients�

Make healthy eating fun

3

Page 4: Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high quality blender, many of the plant cells will get broken down,

1� Nutritional Powerhouses: Even your very important dose of green leafy vegetables can be included in

smoothies – and you can make them taste sweet instead of savory� Playing around with different combi-

nations, spices, and textures is a lot of fun and offers endless possibilities�

2� Easy Preparation: This will rid you of the excuse of not having enough time to eat healthfully – a

smoothie can usually be prepared in less than 5 minutes, and it’s the perfect on-the-go drink� We like to

sip ours when working on the computer� It doesn’t get much more convenient than that!

3� Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high

quality blender, many of the plant cells will get broken down, and therefore allowing more nutrients to

get absorbed� Your teeth just cannot compare to these blades, so let your blender ‘chew’ it for you! We

personally use and love our Blendtec Total Blender (check out our review)�

4� Weight Loss: With some extra liquids and lots of fiber added to your daily meals, it’ll make it easier for

you to lose some extra pounds� Being nourished on a cellular level greatly reduces any cravings for un-

healthy junk, which helps to make the right food choices�

5� Energy Boost: Smoothies give you a quick energy boost and fill you up, while still making it possible to

exercise and move around quickly after you’ve had one� And while we’re at it, they will boost your happi-

ness and mental clarity, letting the glucose give you a nice raise in your serotonin level�

Why Smoothies?

So what are you waiting for?

It’s time to add in some of these wonderful drinks into your daily diet – no matter what your current way

of eating is, you will experience great benefits� Just choose whatever seems most appealing out of our

recipes and start blending! You’ve got your health in your own hands�

4

Page 5: Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high quality blender, many of the plant cells will get broken down,

Even though these little berries are only a few months in season, you

can always grab them in the frozen fruit aisle - that way, they‘ll make

your smoothie even thicker� Just add in the other ingredients and

blend until smooth�

Did you know?Blueberries are high in antioxidants, which neutralize free radicals linked to the development of cardiovas-cular disease, cancer, and other

age-related conditions�

Ingredients

1 cup blueberries, fresh or

frozen

2 bananas

2 pitted Medjool dates

1 tbsp ground flax seeds

1/4 tsp ground cinnamon

1 cup plant milk (i�e� rice,

almond or cashew)

Blueberry Bliss

5

Page 6: Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high quality blender, many of the plant cells will get broken down,

As the tropical “king of the fruits“, mangoes are nutritionally very rich and

bring kind of a unique flavor and fragrance� These super fruits are usually

available during most months and offer a smooth texture as well as great

energy� Peel it and cut around the pit, then add the other ingredients and

blend until smooth�

Did you know?Mangoes are an excellent source of Vitamin A, which is essential for your vision, gives you glowing skin

and protects from different forms of cancer�

Ingredients

2 bananas

1 mango

1 cup plant milk (i�e� al-

mond or cashew)

2 leaves fresh mint

1 tbsp almond butter

1/4 tsp vanilla extract

Summer Breeze

6

Page 7: Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high quality blender, many of the plant cells will get broken down,

If you haven‘t tried adding strawberries to your smoothie, I‘d strong-

ly advise you to do so! They have the perfect sweet and sour taste,

while adding a fresh texture. You can even eat their stems! Though

not available year-round, they are easy to find in the frozen food sec-

tion. Add the other ingredients and blend until smooth.

Did you know?Strawberries are a great anti-

aging fruit, which can help with IBS, cardiovascular disease and are an-ti-inflammatory� They also support

your brain function andimmune system�

Ingredients

1 cup strawberries

2 bananas

1/4 tsp vanilla extract

1/2 cup coconut milk

1/2 cup filtered water

Strawberry Kiss

7

Page 8: Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high quality blender, many of the plant cells will get broken down,

Adding some greens into your fruit smoothie has never been easier!

Their taste dissolves and the texture gets a little lighter and crisper� Along

with a nice apple and kiwi, this composition promises a steady boost of

energy, while being a great refresher� Wash and chop the ingredients,

then put into a blender and blend until smooth�

Did you know?Spinach is a great source of iron,

which is essential to building blood cells, transporting oxygen, and

forming musle� Combining it with a source of Vitamin C (like lemon) makes for a better bioavailability�

Ingredients

1 green apple

1 lemon, juiced

1 kiwi

1 cup spinach

1 cup pineapple chunks

1 cup filtered water

Spring Cleaning

8

Page 9: Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high quality blender, many of the plant cells will get broken down,

Watermelons consist of 90% water and make the perfect thirst quencher�

This recipe is super easy yet deliciously refreshing� Toss all ingredients in

your blender and blend until smooth�

Did you know?Watermelons have an alka-

line-forming effect on your body� They are incredibly hydrating and

their lycopene helps reduce inflam-mation and improve cardiovascular

as well as bone health�

Ingredients

3 cups watermelon (diced)

1 cup strawberries

(frozen)

2 limes, juiced

2 tbsp fresh mint leaves

1/2 cup filtered water

Watermelon Rush

9

Page 10: Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high quality blender, many of the plant cells will get broken down,

Some days just call for a little extra spice in your food� This exotic creation

wakes up your taste buds and is perfect for chilly autumn days� It‘s color

along with the ginger gives you a warm, fuzzy feeling and the coconut

milk helps you feel satiated and full� After peeling all the ingredients, put

everything in a jar and blend until smooth�

Did you know?Turmeric is also called „Indian saf-fron“ and has been used as a heal-ing remedy� It works wonders for cancer prevention and reversal,

improves liver function and is an-ti-inflammatory�

Ingredients

1 cup mango chunks

1 banana

1-inch piece of ginger

1/2 cup coconut milk

1/2 cup plant milk

1/4 tsp ground turmeric

1/4 tsp ground cinnamon

pinch of vanilla extract

Turmeric Twist

10

Page 11: Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high quality blender, many of the plant cells will get broken down,

As a rather unusual vegetable to be adding to a smoothie, beetroots

actually make for a sweet yet earthy taste� In combination with the sour

components like apple, lemon, and orange, this will be both refresh-

ing and energizing! Add some spices and a splash of water, then blend

until smooth�

Did you know?Beets help to protect cells and en-zymes from environmental stress� They are also known to fight in-

flammation and prevent numerous chronic diseases, including cancer�

Ingredients

1 cup beetroot, cut

1-inch piece of ginger

1 small fistful flat-leaf pars-

ley

3/4 cup pineapple chunks

1/2 lemon, juiced

2 oranges, juiced

1 cup filtered water

Red Energizer

11

Page 12: Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high quality blender, many of the plant cells will get broken down,

Figs are seasonal fruits which are found in the western parts of Asia and

their health benefits rank from treatment for indigestion and diabetes to

handling asthma� Their mildly sweet taste and rich texture add perfectly

to the creamy bananas and cashews� This creation is out of this world!

Blend everything until smooth and indulge�

Did you know?Figs can aid weight loss and lower

cholesterol because of their soluble fiber� Their laxative effect prevents

colon cancer and they also contain essential Omega-3 and Omega-6

fatty acids�

Ingredients

4 fresh figs

1 banana

2 dates

1/4 cup cashews (soaked)

1 cup almond milk

pinch of vanilla extract

Velvet Paradise

12

Page 13: Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high quality blender, many of the plant cells will get broken down,

These dark leafy greens have gotten a great reputation for some very

good reasons� Even though it might look scary, it’s actually one of the

most nutrient dense foods on the planet! Combining it with broccoli, cu-

cumber, and dates, the slightly bitter taste is well-disguised� Blend every-

thing until smooth and sip whenever you feel tired, exhausted or under

the weather!

Did you know?Chlorella is a freshwater alga which

is filled with amino acids, chlo-rophyll, B-complex vitamins, and

much more� It can boost your ener-gy, support fat loss, and help detox

heavy metal from your body�

Ingredients

1 cup kale, chopped

1/2 cup broccoli, chopped

1/2 cup cucumber, chop-

ped

1 banana

4 pitted Medjool dates

1 tsp chlorella powder

1 cup coconut water

1/2 cup filtered water

Green Goddess

13

Page 14: Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high quality blender, many of the plant cells will get broken down,

Managing your weight has never been easier! Research shows that rasp-

berries increase metabolism and fat loss, on top of having cancer-fight-

ing antioxidants� Even though they are seasonal, you can always grab

a bag of them in the frozen food section� Together with the other fruit,

seeds, and ice cubes, this creation makes for a frothy, refreshing boost!

Blend until smooth and enjoy�

Did you know?Hemp seeds are a perfect or “com-

plete” protein, containing all 20 amino acids� They are also rich in vitamins and minerals� They also

reduce sugar cravings and contain essential fatty acids in

a perfect ratio�

Ingredients

2 cups raspberries, frozen

1 banana

2 dates

1 tbsp hemp seeds

1/2 cup ice cubes

1 cup filtered water

Raspberry Blaze

14

Page 15: Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high quality blender, many of the plant cells will get broken down,

Hungry For More?Click the button below to take a look at our cookbook that includes

our 40 absolute favorite whole food plant based recipes

Find more recipes

Page 16: Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high quality blender, many of the plant cells will get broken down,

Resources

A budget blender is fine if you‘re mostly making fruit smoothies, but if you‘re serious about this lifestyle

and want to get the most out of your green smoothies, there‘s no way around a powerful model that‘s

able to break down the cell walls of the ingredients to offer you all the wonderful benefits�

We recommend either a Blendtec or a Vitamix blender for optimal results� In our own kitchen, we use

the Blendtec Total Blender which provides excellent performance for a fairly reasonable price� Tough to

get better value for your money!

High-End:

Blendtec Designer Blender

Vitamix 5300

Mid-Range:

Total Blender Certified Refurbished (best value for money)

Vitamix Standard Blender Certified Refurbished

Basic:

Nutribullet Blender System

KitchenAid 5-Speed Blender

16

Page 17: Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high quality blender, many of the plant cells will get broken down,

We are a young couple from Germany, trying to make the world a better, healthier place one person at

a time� As health enthusiasts and food lovers, we created the website Nutriciously, where we offer free

information, regularly share new content, and give advice on how to change your way of eating towards

a plant-based, whole food diet� Since we love to help other people thrive on these foods, we built our

free 6-Part Course on transitioning to a whole food plant-based diet�

When we’re not blogging or connecting with other people, we love to travel, read, eat delicious food,

make music, play tennis, and watch nice TV series� Being entrepreneurs and studying half-time, we work

hard on realizing our dreams of being independent and work from any place in the world while spread-

ing the message of health and wellbeing�

You can find us on social media platforms such as Facebook and Twitter� We’d love to connect with you,

so don’t be shy to drop us a few lines�

This ebook was created as an inspiration for healthy smoothie recipes� We do not claim that these alone

can heal everyone, nor should you disregard your doctor’s advice� Since we don’t believe food should

be viewed in numbers and made too complicated, we intentionally didn’t add any nutritional information

such as carbs, fats, or calories� Instead, we’d love to encourage you to eat whole plant-based foods to

your heart’s content and not get too caught up in the details�

About us

Lars & Alena

facebook�com/nutriciously twitter�com/nutriciously

17

Page 18: Smoothies - nutriciously3 Improved Digestion: Smoothies are gentle on your stomach and colon – plus, when using a high quality blender, many of the plant cells will get broken down,

Printer Version

Blueberry Bliss1 cup blueberries, fresh or frozen2 bananas2 pitted Medjool dates1 tbsp ground flax seeds1/4 tsp ground cinnamon1 cup plant milk (i�e� rice, almond or cashew)

Summer Breeze2 bananas1 mango1 cup plant milk (i�e� almond or cashew)2 leaves fresh mint1 tbsp almond butter1/4 tsp vanilla extract

Strawberry Kiss1 cup strawberries2 bananas1/4 tsp vanilla extract1/2 cup coconut milk1/2 cup filtered water

Spring Cleaning1 green apple1 lemon, juiced1 kiwi1 cup spinach1 cup pineapple chunks1 cup filtered water

Watermelon Rush3 cups watermelon (diced)1 cup strawberries(frozen)2 limes, juiced2 tbsp fresh mint leaves1/2 cup filtered water

Red Energizer1 cup beetroot, cut1-inch piece of ginger1 small fistful flat-leaf parsley3/4 cup pineapple chunks1/2 lemon, juiced2 oranges, juiced1 cup filtered water

Green Goddess1 cup kale, chopped1/2 cup broccoli, chopped1/2 cup cucumber, chopped1 banana4 pitted Medjool dates1 tsp chlorella powder1 cup coconut water 1/2 cup filtered water

Turmeric Twist1 cup mango chunks1/2 banana1-inch piece of ginger1 cup coconut milk or almond milk1/4 tsp ground turmeric1/4 tsp ground cinnamon1/4 tsp vanilla extract

Velvet Paradise4 fresh figs1 banana2 dates1/4 cup cashews (soaked)1 cup almond milkpinch of vanilla extract

Raspberry Blaze2 cups raspberries, frozen1 banana2 dates1 tbsp hemp seeds1/2 cup ice cubes1 cup filtered water


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