Jennifer Cornbleet Raw Food Made Easy

Transcription

1 Jennifer Cornbleet Raw Food Made Easy

2 Introduction 3 Apple Banana Green Smoothie 5 Non-Sweet Green Smoothie 6 Blueberry Green Smoothie 7 Peachy Apply Green Smoothie 8 Minty Green Smoothie 9 Chocolate Green Smoothie 10 Pineapple Green Smoothie 11 Pear Parsley Smoothie 12 Fall Green Smoothie 13 Garden Vegetable Smoothie 14 Learn More 15 About the Author 16 Connect 17 All content Copyright 2012 by Jennifer Cornbleet Raw Food Made Easy is a Registered Trademark of Jennifer Cornbleet All rights reserved. No part of this publication may be reproduced, transmitted or translated in any form, electronically or mechanically, including photocopying, recording or by an information storage and retrieval system, without writer permission from the author. For permission to reproduce the information in this publication for distribution please learnrawfood@gmail.com DISCLAIMER: All information in this publication is for informational purposes only and is not intended to diagnose, treat, or cure any disease and should not in any way be used as a substitute for the advice of a physician or other licensed health care practitioner. The author expressly disclaims any responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a result of using any of the techniques, recipes, or recommendations suggested herein. Always consult with a qualified medical professional before starting any diet or to address specific health concerns you may have.

3 or the second half of the century, a smoothie beverage meant a sweet beverage made from fruit, fruit juice, ice and sometimes sugar and milk. Heath-conscious people might use soy milk, yoghurt, honey or added protein powder or other supplements. But in the new millennium, smoothies have undergone a revolution. The green smoothie is a much healthier drink. These smoothies are made by blending fresh fruits, leafy greens, and water. Not too bitter and not too sweet, green smoothies are fresh, creamy, and delicious. Kids love them, and green-haters crave them. Quick to make and consume, these tasty smoothies are the definitions of ease and convenience. f green smoothies were the only thing you ever did with raw foods, you d be making a substantial contribution to you health. Greens are nutritional powerhouses, containing vitamins, minerals, phytonutrients, fiber, protein, and even small amounts of Omega 3 s. Greens are the most important food you can eat, but most people don t eat enough. Here s where the blender comes in. It chews the greens for you, breaking down the cell walls and releasing the nutrients. So in a green smoothie, you re getting all the goodness of greens without anything you don t want no sugar or dairy products (as is often the case in regular smoothies) and no salt or oil (as is often the case in salads). 3 Jennifer Cornbleet TABLE OF CONTENTS

4 ry Apple Banana Green Smoothie and Blueberry Green Smoothie for inexpensive drinks made from readily available ingredients. Non-Sweet Green Smoothie and Garden Vegetable Smoothie are perfect when you want a savory alternative. The other 6 smoothies in this guide provide a variety and draw upon seasonal ingredients. ou can also improvise your own green smoothie b based on what you have in the refrigerator. Since the ingredients are simple fruits, greens, and water you probably have them on hand. Here s the basic formula for one 2-cup serving: 2/3 cup water, 2 cups fruit, and 1 cup greens. reen smoothies make a great meal replacement usually for breakfast, but even for a light lunch or dinner. You might wish to make 4 cups, doubling the recipe. That way, you can have a large smoothie throughout the morning. Store the rest in the refrigerator and have it as an appetizer with lunch or dinner or as a mid-afternoon snack (most green smoothies keep up to 24 hours). ve been experimenting with green smoothies for several years now, and the ten in this guide are my favorites, because they are so easy and delicious. I hope you enjoy them! Once you ve tried them please leave a comment on the Raw Food Made Easy Facebook page and let me know how they turn out. Yours in Healthy Eating, Jenny 4 Jennifer Cornbleet TABLE OF CONTENTS

5 Yield: 3 cups, 2 servings 1 cup water 2 apples, unpeeled and chopped 1 banana 2 cups chopped spinach or Swiss chard, packed 1 cup chopped kale or collard greens, packed until smooth. Stored in a sealed jar in the refrigerator, Apple- Banana Green Smoothie will keep for 24 hours. Per serving: calories: 138, protein: 4 g, fat: 1 g, carbohydrate: 28 g, fiber: 6 g, sodium: 61 mg 5 Jennifer Cornbleet TABLE OF CONTENTS

6 Yield: 2 cups, 1 serving 2/3 cup water 1/4 cucumber, unpeeled and chopped 1/2 stalk celery, chopped 1/2 apple, unpeeled and chopped 1/2 cup chopped kale, packed 1/2 cup chopped romaine lettuce 1/4 cup chopped fresh parsley, packed 1/8 lemon, peeled until smooth. Stored in a sealed jar in the refrigerator, Non- Sweet Green Smoothie will keep for 12 hours. Per serving: calories: 78, protein: 3 g, fat: 1 g, carbohydrate: 13 g, fiber: 4 g, sodium: 43 mg 6 Jennifer Cornbleet TABLE OF CONTENTS

7 Yield: 2 1/2 cups, 1 serving 1/2 cup water 1 orange, peeled, sectioned, and seeded 1 banana 1 1/4 cups (6 ounces) frozen blueberries or mixed berries 1 1/2 cups chopped spinach, Swiss chard, or kale, packed until smooth. Serve immediately Per serving: calories: 288, protein: 6 g, fat: 2 g, carbohydrate: 57 g, fiber: 13 g, sodium: 71 mg 7 Jennifer Cornbleet TABLE OF CONTENTS

8 Yield: 2 cups, 1 serving 2/3 cup water 1 cup fresh or thawed frozen peach slices 2 apples, unpeeled and chopped 1/2 cup chopped romaine lettuce 1/2 cup chopped kale, packed until smooth. Stored in a sealed jar in the refrigerator, Peachy Apple Green Smoothie will keep for 24 hours. Per serving: calories: 145, protein: 3 g, fat: 1 g, carbohydrate: 29 g, fiber: 6 g, sodium: 18 mg 8 Jennifer Cornbleet TABLE OF CONTENTS

9 Yield: 2 1/2 cups, 1 serving 2/3 cup water 2 apples, unpeeled and chopped 1 orange, peeled, sectioned, and seeded 2 cups chopped Swiss chard or bok choy, packed 1/2 cup mint leaves, packed until smooth. Stored in a sealed jar in the refrigerator, Peachy Minty Green Smoothie will keep for 12 hours. Per serving: calories: 197, protein: 3 g, fat: 1 g, carbohydrate: 41 g, fiber: 10 g, sodium: 157 mg 9 Jennifer Cornbleet TABLE OF CONTENTS

10 Yield: 3 cups, 2 servings 1 1/4 cups water 2 bananas 4 pitted medjool dates, soaked in water for 10 minutes and drained 3 1/2 tablespoons unsweetened cocoa powder 3 cups chopped spinach or Swiss chard, packed until smooth. Serve immediately. Per serving: calories: 188, protein: 6 g, fat: 2 g, carbohydrate: 37 g, fiber: 9 g, sodium: 70 mg 10 Jennifer Cornbleet TABLE OF CONTENTS

11 Yield: 3 cups, 2 servings 2/3 cup water 2 cups chopped fresh pineapple 1 1/2 cups chopped kale, collard greens, or dandelion greens, packed until smooth. Serve immediately. Per serving: calories: 103, protein: 3 g, fat: 1 g, carbohydrate: 22 g, fiber: 3 g, sodium: 23 mg 11 Jennifer Cornbleet TABLE OF CONTENTS

12 Yield: 2 cups, 2 servings 2/3 cup water 2 pears, chopped 1 cup chopped fresh parsley, packed until smooth. Stored in a sealed jar in the refrigerator, Pear and Parsley Green Smoothie will keep for 24 hours. Per serving: calories: 109, protein: 2 g, fat: 1 g, carbohydrate: 22 g, fiber: 5 g, sodium: 17 mg 12 Jennifer Cornbleet TABLE OF CONTENTS

13 Yield: 2 cups, 1 serving 2/3 cup water 1 pear or apple, unpeeled and chopped 1/2 cup fresh cranberries or raspberries 1/2 cup red seedless grapes 1 1/2 cups chopped kale, packed until smooth. Stored in a sealed jar in the refrigerator, Fall Green Smoothie will keep for 24 hours. Per serving: calories: 226, protein: 5 g, fat: 2 g, carbohydrate: 46 g, fiber: 9 g, sodium: 46 mg 13 Jennifer Cornbleet TABLE OF CONTENTS

14 Yield: 4 cups, 2 servings 1 cup water 1/2 zucchini, unpeeled and chopped 1/2 cucumber, unpeeled and chopped 1 tomato, chopped 2 stalks celery, chopped 1/2 apple, unpeeled and chopped 2 cups chopped Swiss chard, bok choy, or spinach, packed until smooth. Stored in a sealed jar in the refrigerator, Fall Garden Vegetable Green Smoothie will keep for 12 hours. Per serving: calories: 64, protein: 3 g, fat: 1 g, carbohydrate: 11 g, fiber: 4 g, sodium: 123 mg 14 Jennifer Cornbleet TABLE OF CONTENTS

15 Getting 5 services of fruits and vegetables a day has never been so delicious and easy! Now you can have your cake and eat it too! You can stay vegetarian, vegan, gluten-free, or just plain health-conscious and still eat delicious desserts. Over 100 foolproof recipes that use common ingredients and basic equipment, along with lunch and dinner menu plans. Click to learn more about Jennifer Cornbleet s great books! 15 Jennifer Cornbleet TABLE OF CONTENTS

16 Jennifer Cornbleet is a nationally recognized raw food chef, instructor, and author. She offers lectures, classes, hands-on workshops, and consultations nationwide. Jenny is the author of Raw Food Made Easy For 1 or 2 People and Raw for Dessert. She is also the host of a companion DVD, Raw Food Made Easy. Jenny is a faculty instructor at the Living Light Culinary Arts Institute, a raw food chef school, in Fort Bragg, California. 16 Jennifer Cornbleet TABLE OF CONTENTS

17 Whether you are just starting out on your raw foods journey or you re a raw food enthusiast in need of some raw food inspiration, the following links and resources are useful for everyone. Make sure you bookmark them and check back often! Facebook.com/RawFoodMadeEasy Youtube.com/user/JenniferCornbleet 17 Jennifer Cornbleet TABLE OF CONTENTS