Super Green Smoothies: Veggie-Based Recipes to Boost Your Health and Well-Being by Danielle Omar, RD
I ordered this because I was looking for some new smoothie recipes to use over the summer when produce is in abundance, I don't want another salad & I absolutely don't want too cook/have something hot when it's in the 90's. I do still have to purchase some items, but once summer is in full swing, I find I need to purchase very little.
I like that the author offers substitution tips as well as a small section where you can actually write in any alterations you make to the recipe. Plus, she provides information on the calories, sodium, cholesterol, total carbs, fiber, & sugar per serving which is always helpful.
Here are my favorites so far:
Lemon, mint, cilantro, pear, cucumber, chard, ice
I omit the pear for an apple. The only thing I have to purchase at the store is lemons.
Water, lime, ginger, blueberries, cherries, cucumber, microgreens, ice
I have to buy the lime & cherries.
Water, turmeric, ginger, pepper, orange, pineapple, cucumber, dandelion greens, ice
I omit the pepper (AIP). I have to buy the oranges & pineapple.
Water, kefir, cacao, hemp, raspberries, beets, chard, ice
I omit the hemp seeds (AIP) & use carob in place of the cocoa (AIP). I have to buy the carob & raspberries.
Cashew milk, coconut oil, mint, strawberries, cucumber, spinach, ice
I replace the cashew milk (high FODMAPs) for either my Jersey milk or coconut milk. I have to buy the coconut milk (unless I use my Jersey milk) & the coconut oil/MCT.
Macadamia milk, hemp, cinnamon, ginger, orange, carrots, spinach, ice
I replace the macadamia milk with either coconut or my Jersey milk, I omit the hemp seeds (AIP). I have to buy the cinnamon & orange.
Queen of Green
Coconut milk, hemp, spinach, chard, cherries
I omit the hemp seeds (AIP). I have to buy the coconut milk (unless I use my Jersey milk) & cherries.
Coconut milk, greens powder, ginger, turmeric, pepper, cinnamon, carrots, pineapple
I omit the pepper (AIP), I have to buy the coconut milk (unless I use my Jersey milk), cinnamon, & pineapple.
Almond milk, cinnamon, ginger, turmeric, chia, flaxseed, banana, spinach, cauliflower
I switch the almond milk to either coconut or Jersey, I omit the chia & flaxseed (AIP), & cauliflower (high FODMAPs). I have to buy the cinnamon & banana.
Coconut milk, greek yogurt, cinnamon, turmeric, black pepper, orange peel, spinach, blueberries
I omit the pepper (AIP). I have to buy the oranges for the orange peel.
Coconut milk, lemon juice, matcha, kale, avocado, pineapple
I have to buy the lemon & matcha.
Water, lemon juice, flaxseed, ginger, orange, cucumber, kale, ice
I omit the flaxseed (AIP). I have to buy the citrus.
The beginning of the book discusses why the author feels green smoothies increase health & suggest eating organic to reduce pesticide exposure. I'd like to add to this & point out that reducing ones exposure to toxic chemicals is one huge plus of organic, but it goes far beyond that. When you support organic agriculture, you are also supporting a healthy ecosystem. Organic is better for the planet overall. This means, healthy soil, no GMO's, healthy farm workers, healthy animals, healthy wildlife, clean water, clean air, etc. If you think eating organic is expensive, wait until you see how expensive going to the doctor is. However you choose to shop, remember that you are essentially voting with your money.
She also give a basic run down of some vegetable, leafy greens & fruits health benefits & recommends how to clean & store your produce (hint produce purchased direct from the farmer either from the farm or a farmers market is ultra fresh & ultra local).
She gives a list of options for the liquid base, how to make your smoothie sweeter (if needed), recommends different types of nuts, seeds, & their butters (I omit these for autoimmune disease - an AIP diet), add-ins such as spices & "superfoods." I really hate this term, as all whole foods are "superfoods."
The end of the book provides some resources for brands the author recommends, as well as EWG (The Environmental Working Group see resources) list of the "Clean 15" & the "Dirty Dozen" of conventional (not organic) fruits & veggies.
Overall, I'm glad I decided to get this book. You don't have to be a farmer to enjoy it, but boy does it feel great to be able to whip up refreshing smoothies utilizing ingredients I've worked by bum off to grow.
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