Recipe booklet Smoothies made from fruit and vegetables, soups and coffee from the MontAna Mark 1 blender Fresh Know what you eat

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 1 Recipe booklet Smoothies made from fruit and vegetables, soups and coffee from the MontAna Mark 1 blender Fresh Know what you eat 1 Els van der Velden

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 2 Content: General advise and recommendations / 3 Fruits / 4 Vegetables / 17 Detox / 28 Soups / 36 Smoothie / 39 Extra information on vegetable juice / 40 Coffee / 42 Dipper / 44 Butters / 47 Vitamins most important sources / 49 Vitamins most important and function / 49 Vitamins, minerals vegetables and fruit / 50 References / 51 Websites / 51 2

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 3 General advise and recommendations You can add super foods to every smoothie. Super foods you buy at the vitamin shop. Wheat grass powder or fresh liquid from wheatgrass can be added to every smoothie. Wheatgrass detoxifies and has a positive influence on the intestines. Several nuts, seeds, stone/kernel can be added to give a nice flavour and more proteins and make the smoothie more thick. You can also add the powder of several berries. Like Acai, Maca and several others. Spirulina has lots of minerals and is made from a single-celled organism. Often used with a DETOX. Vegetables like leek, Brussels sprouts are less suitable to use in a smoothie Just as raw green beans. It is advised to use fresh vegetables preferably from Biological origin. Biological food has a higher nutritious value. Pineapple, papaya, and mango have lots of enzymes that work favourably on the digestive system. You are given some examples of smoothies and what to combine. But feel free to experiment yourself and put together any smoothie that suits your taste and health. 3

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 4 fruits Kiwi Plum mix 8 large leaves endive, cut away 1 cm of the endive 3 kiwi s, peel the Kiwi 5-8 dried plums (soak the plums in water for about 12 hours and use the soaking water as well) Put plums and kiwi in the blender. Add water until the fruit is covered with it. Then add the endive. Then blend it in 30 seconds. You will find a large difference in sweetness when using different brands of plums. This depends on the brand and where the plums are harvested. Start with less plums and if necessary add more. 4

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 5 Triple of banana, kiwi and apple ½ apple 2 banana s 1 kiwi 150 gr Jong lettuce 50 gr spinach as needed Add all the fruit first than the vegetables and put the fruit under water. Vegetables need not be under water. Then blend in 30 second. Try to vary in different kind of lettuce. You will soon notice that every kind of lettuce has its own taste. Iceberg lettuce is less nitrous compared to real green lettuce. Plain Kiwi 4 ripe kiwi s 1 ripe banana 3 celery branches 2 glasses of water Put everything in the blender and blend it in 30 seconds. The celery is known to have a positive influence on the blatter. 5

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 6 Banana party 3 banana s ½ 1 head of lettuce (use the one you like best), as much or little as you like Put everything in the blender and blend it in 30 seconds. Bananas have lots of proteins and will give you an energy boost. It is a good choice when doing physical exercise. Banana smoothie 200 ml orange juice 50 gr strawberry 2 banana s 200 gr endive Put everything in the blender, endive on top. Add water and blend in 30 seconds. When you put in more water the smoothie will be less thick. You can use the corolla from the strawberry as well. The chlorophyll is very nutritious. 6

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 7 Strawberry heaven 200 gr strawberry 1 banana 2 hand full of lettuce (choose the lettuce you like) 1 spoon of linseed (preferable whole linseed not broken) Put everything in the blender and blend it in 30 seconds. You can prepare the smoothie in the morning so you have it ready once you get a snack attack. If you prepare it long time before it will lose some of its power on vitamins and minerals. It is better to consume the smoothie right away. Strawberry smoothie 2 hands full with strawberries leave the corolla with the strawberries 2 banana s half a head of Roma lettuce 2 glasses of water en ice cubes Put everything in the blender and blend it. The ice cubes will keep it cold and the blender will crush them completely. Use less water when using ice cubes. Put the ice cubes in the blender before the fruit and vegetables. 7

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 8 Pineapple 150 gr spinach 2 oranges 1 banana ½ -1 cup pineapple and ice cubes Put everything in the blender and blend it. You can use the heart of the pineapple as well. The blender will crush it. Pineapple and parsley 1 pineapple 4 parsley branches Put everything in the blender and add water ( 1 /3 of the fruit) then blend everything. Parsley is a herb rich with vitamins and minerals. It will support hydration of the body. 8

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 9 Pineapple explosion 1 pineapple (use the hart also) 1 apple 1 lemon (with the skin provided it is biological) 200 gr spinach or lettuce Put everything in the blender and blend it. Use 40 seconds to blend. When you find a lemon with some sort of a wax on the skin it is better to peel it and not to use the skin. Sea lavender wit pineapple 100 gr sea lavender 300 gr Frozen or fresh pineapple Put everything in the blender and blend it. Sea lavender has its origin in Zeeland (south of the Netherlands near the sea). But as we made the dikes, this delicatessen disappeared. This vegetable use to be for the poor people. It contains lots of minerals and vitamins. Its taste is salty. 9

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 10 Pineapple Mango ½ pineapple 1 mango ½ head of lettuce Put everything in the blender and blend it. Mango is considered the tropical apple. There are lots of varieties each one with a different taste. It contains lots of vitamin A and C. It contains enzymes that supports the digestive system and are slightly laxative. The stone is used in the cosmetic industry. Pineapple 2 hands of lettuce (choose the one you like best) ½ 1 pineapple Blend everything in 40 seconds. Wash the vegetables already in the evening so you have them ready to use in the morning. 10

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 11 Mango ½ head lettuce 1 cup pineapple 1 mango 1 cm fresh ginger Put everything in the blender and blend it, You can use the stone from the mango as well. The MontAnna Mark 1 will crush it. But you might need to blend a little longer. Ginger has a positive effect on the digestive system. Also when you suffer from reflux ginger might relieve you from the negative side effects. Ginger is also well known to be used when you have a cold. Green mango smoothie 4 branches of parsley 2 mangos Put everything in the blender and blend it. Parsley has lots of vitamin C and Iron. 11

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 12 Parsley and mango 3 branches of curly parsley 1 branch of parsley 1 apple 1 mango 1 banana Put it all in the blender and blend it. There are different kind of parsley. The taste determines whether you use more or less. EA the curly parsley is less strong in taste than the parsley we commonly use. Mango 2 mangos 150 gr strawberry 150 gr cut beet 1 spoon of linseed Put everything in the blender and blend it. Linseed has a positive outcome on the peristalsis of the bowel. 12

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 13 Simple Mango 2 mangos 75 gr endive or lettuce Put everything in the blender and blend it. Make sure you use ripe mango. You can easily put mango in the freezer and use it later. You can use it frozen. This will provide you with a nice cold smoothie. Blueberry party 1 banana 150 gr blueberry 150 gr spinach Put everything in the blender and blend it. Use the blueberries as soon as possible. You can wash them and spread them to prevent them from decay. Blueberry summer 1 cup blueberries 1 cup strawberry 1 cup raspberry 150 gr spinach 13

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 14 Put everything in the blender and blend it. When there are no fresh berries you can always use frozen fruits. You can use tem frozen. This will make your smoothie cold as well. Sweet Smoothie 2 ripe bananas 1 ripe pear 1 cup grapes (white or blue with stones) 1 head of lettuce Put everything in the blender and blend it. Bananas are ripe when the skin has black spots. At that moment the enzymes and vitamins and minerals are best digested and absorbed by the body. Energy booster 1 banana 1 apple 7 dried plums (soak in water for 12 hours before using) 150 gr spinach Put everything in the blender and blend it. 14

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 15 Tips: The soaking water contains lots of minerals. Pomegranate 1½ cup strawberries 1 piece of watermelon 1 pomegranate 1 spoon of lemon juice 1 head of lettuce Put everything in the blender and blend it. A pomegranate is a red fruit as big as an orange. The skin is red/brown and it has its eatable seeds in little compartments surrounded by a jellylike dark red fruit. The pomegranate has three times as much antioxidants than red wine. In Belgium and the Netherlands the pomegranate is harvested from October till December. Grapes one handful of blue or white grapes with seeds 150 gr strawberries 1 banana ½ head of lettuce Put everything in the blender and blend it. 15

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 16 Instead of a banana you can use nuts. Nuts have lots of proteins and give your smoothie a nice taste. You can use almond nuts or walnut or cashew nuts. When using nuts blend a little longer. Peach 2 peaches 1½ cup orange juice 100 gr cut beet 100 gr spinach Blend everything together. You can add 8 almonds to create a nice taste. You can mix green vegetables with fruit easily. Since green vegetables do not have starch. For this reason those smoothies do not give you gas. Other vegetables like cauliflower or beet do have starch so they combine less with fruit. 16

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 17 vegetables King celery 2 large branches with leaves of celery (if biological) or 3 large branches without leaves of celery (if not biological) 1 apple 1 peer 1 banana Put everything in the blender and blend it. Do you know Celery contains lots of fibbers that do not change in you digestive system so they clean your bowls and eliminate harmful substances. Fibbers also take away the feeling of hunger so you will not long for a snack. 17

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 18 Little carrot in green ½ tot 1 cup carrot juice or 1 or 2 carrots 1 apple 50 gr spinach 6 leaves of mint Put everything together and blend it about 50 seconds. You can produce the carrot juice yourself if you have the equipment for it. If not you can buy it in the shop. But the MontAna blender Mark 1 can easily blend your carrot. You can also put the carrot juice in the freezer. Put it in cubes so you can use what you need only. Carrot- Banana smoothie 2 bananas ½ litre carrot juice or 4 carrots 6 leaves of mint 250 ml buttermilk a dash of cayenne pepper and a pinch of salt and pepper if needed some water Put everything in the blender and blend it. Do you know Buttermilk contains lactic acid bacteria which help burn fat. 18

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 19 Celery and figs 2 branches of celery 1 big sweet apple or 2 small ones 2 dried figs (soak for 24 hours before using) (also water from the dried figs) Blend everything together. Add extra water if needed. You can use dried figs without soaking them first. You have to blend longer, until there are no more hard pieces in the smoothie. You might need some extra water. Mint with kale 4 ripe pears 5 leaves of fresh kale 3 branches of fresh mint 2 glasses of water Save all you glass pots with cover. You can use them to put in your smoothie and keep it in the refrigerator for 1 or 2 days. Your breakfast is always ready. Do not keep it any longer than 2 days. Fresh cucumber 10 cm of cucumber juice from 1 lemon 1 litre water Put everything together and blend it. 19

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 20 If stored in the refrigerator for an hour it is nice and cool. Add ice cubes so it is even more fresh. You can also put the ice cubes in the blender add less water if you blend ice cubes as well. Avocado-orange juice smoothie 2 ripe avocados (no skin no stone) 1.2 litre fresh orange juice 6 leaves of mint 250 ml buttermilk dash of cayenne pepper and a pinch of salt and pepper Put everything in the blender and blend it. Do you know Avocado contains lots of good unsaturated fatty acids. Green figs 3 dried figs (soak for 12 hours) 2 pears juice from ½ a lemon 1 branch of celery 2 kale leaves, also use the soak water from the figs Put everything in the blender and blend it. Do you know Lemon juice is very healthy. It helps making the body more alkaline. Boil water and poor it in a glass so the glass is full for 1/4. Then add 20

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 21 3/4 cold water and add lemon juice. Start with 2 spoons and add more when you continue. Drink it first thing in the morning. This will stimulate your digestive system. Dandelion smoothie (to be used for people that are more used to drinking smoothies on a daily basis) 1 handful of dandelion 1 handful of parsley 2 apples ¼ lemon (with skin) Put everything in the blender and blend it. Do you know The word Dandelion stems from French; dent de lion, which means tooth of a lion. The leave of a Dandelion is serrated and looks like teeth. During the spring you can get this flower from the garden. Do not pick it near a street with lots of traffic. Those flowers are perfumed with the fumes from cars and therefore not healthy. Raspberry and nettle 150 gr raspberries 2 apples 150 gr nettle (only use the top leaves from the nettle) Put everything in the blender and blend it. 21

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 22 Do you know Nettle supports the bladder. It helps cleaning your body. It is diuretic. Tropical Coriander 150 gr pineapple 1 mango ¼ lime (without the skin) 100 gr fresh coriander Put everything in the blender. Poor water until the fruit is covered. Blend it. A ripe lime has a light skin. Take the most light lime to use in your smoothie. A few slices of lime put in water give the water a nice and fresh taste. Add some mint and you have an excellent healthy drink. Green cleaner (for them who are used to drinking green smoothies on a daily basis) a handful of dandelion leaves ½ head of lettuce 2 oranges 1 mango 2 dried plums (hydrate in water for 12 hours or use fresh plums Put the ingredients in the blender together with the water and blend it. 22

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 23 Do you know Dandelions leaves contain a lot of vitamin A, B, C and D. calcium, iron beta-carotene and magnesium. Vit C shot 2 oranges without skin 2 kiwi 150-200 gr endive Use dried plums to sweeten the smoothie. You can also use date to sweeten it. Tropical holiday ½ pineapple (also use the heart of the pineapple) 1 mango 1 cm ginger fresh ½ head of lettuce 1 handful of spinach Put all the ingredients in the blender and blend it. Do you know Pineapple is a fruit that helps you get rid of a sore throat. Use fresco pineapple and sip it during the day and your throat will feel better after a while. Pineapple has a lot of enzymes that help digest your food. 23

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 24 Papaya (melon) 1 papaya (you can replace the papaya with a piece of melon) 2 oranges fresh date 200 gr cut beet Put everything in the blender and blend it. Do you know Cut beet is a leafy vegetable you can grow yourself easily in your garden. Harvest the leaves by cutting them just above the ground. In a few weeks there are new leaves to harvest. It is a very economical vegetable which grows during the summer. Different nettle 2 mangos 1 spoon lemon juice 150 gr nettle Put everything in the blender and blend it. Make sure you wear plastic gloves while harvesting the nettle. Do not harvest the nettle close to a street, road or motorway. Harvest the top leaves they are most nutritious. You might want to use the bathroom more frequently after drinking a smoothie with nettle. 24

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 25 Super filling smoothie 1 tomato 1 paprika 1 avocado 2 hands full of spinach 2 branches of celery 1 hand with fresh basil 1 spoon lemon juice 2 apples Blend all the ingredients if necessary add water. Goij Green 100 gr. strawberry 1 banana ½ hand goij berries 2 leaves of kale Put all the ingredients in the blender and blend them. You might hear the berries tik against the blender. This will end when the berries are blended. Did you know The Goij berry, Lucium Barbarum, is also called wolf berry. The plants grow in East Europe and in Asian countries especially China, Tibet and Mongolia. Goij berries are super Food since they contain lots of protein, anti-oxidants, amino acids, vitamin A and C. 25

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 26 Parsley citrus fruit 2 oranges 2 branch of curl parsley 1 large or 2 small date Put everything in the blender and blend it. Do you know Parsley works as a detox and helps to reduce the effect of aging. Purslane 100 150 gr of purslane 100 gr pineapple 1 mango Blend all the ingredients together. Do you know Purslane is a leave vegetable with a large amount of omega 3 fat acid. It also contains vitamin C, B1, B2, carotene, calcium and iron. It provides the smoothie with a mild taste. Red Beet 2 red beet 2 branches of parsley 1 lemon with skin Blend the ingredients in 50 seconds. 26

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 27 Avocado 1 avocado ¼ lemon with skin 2 branches of celery 1 tomato 2 spoons of alfa alfa Blend the ingredients. Do you know Avocado consists of protein and alfa alfa contains lots of vitamin B. 27

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 28 detox Mango & kale 1 pear 1 cup of mango 1 banana (if you like you can add date) 150 gr kale 1 spoon linseed Blend all the ingredients. 28

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 29 Tropical nettle ½ pineapple 1 orange 1 banana 200 gr nettle Blend all the ingredients. Do you know You can dry nettle so you can use it in the winter. Just hang it in a dry place and wait for the water to be evaporated. Then put the nettle in bottles so you can use it in the winter. You can also spread the nettle and have it dry in the sun. Mango and water-cress 1 mango 1 pear 1 handful of spinach 1 handful of water-cress Put everything in the blender and blend it. When you buy water-cress make sure the leaves are dark green. Only then do the leaves contain an optimum on vitamins and minerals. It consists of vitamin C, A, Iron, calcium and sulphur. water-cress has a positive effect on the nails, hair and skin. 29

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 30 Kale 2 bananas 1 pear 50 gr strawberry 150-200 gr kale Blend all the ingredients. Only during the season the taste of strawberries has its optimum. You can buy a stock of strawberries and put them in the freezer. Take the corolla off, wash them, dry them and put them on a plate not toughing each other then put the strawberries in the freezer. As the strawberries are frozen put them in a plastic bag in the freezer. Best is to store 50 gr of frozen strawberries in each bag. Fresh endive with mango 2 branches of parsley 3 big leaves endive 1 mango Put everything in the blender and blend it. If you like the smoothie less thick you can add water. Spicy water-cress kick 1 tray water-cress 1 apple 30

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 31 1 banana Put everything in the blender and blend it. Use fresh ingredients. Fresh ingredients are life products. Life products give you energy instead of taking energy from your body. Green shot 1 apple 2 banana 1 kiwi 150 gr young leave lettuce ½ liter water 80 gr alfa alfa (Luzerne) Blend all the ingredients in the MontAnna Mark 1 blender. Sprouts contain lots of healthy vitamins and minerals. And you can grow them yourself. 1 put 2 spoons with seed in a pot made from glass 2 pour in water and let it rest for at least 8 hours 3 take the water out. You can use a special cover with holes or a piece of cotton. 4 Put the pot upside down in a dark spot so the sprouts can dry 5 pour in water twice a day and put the pot back upside down 6 in + 5 days you can use and eat the sprouts. 31

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 32 Tasty Figs 6 figs dried or fresh (if dried, soak them in water for 1 hour) 1 cup strawberries ½ cucumber 150 gr cut beet Put all the ingredients in the blender and blend them. When using dried figs always take the stem of before using the fig. Sprouts and celery 4 branches of celery A handful of alfa alfa (Luzern sprouts) 1 apple 1 banana Put all the ingredients in the blender and blend it. Do you know Alfa alfa has a mild taste. You can use it with salmon salad. It contains vitamin C, D, E, K, protein and minerals. 32

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 33 Triple green 100 gr spinach 50 gr lettuce 50 gr cut beet 2 apples 150 gr cherries Blend all the ingredients. Do you know Cherries contain ante cyanide which reduces pain and inflammation. And help you to protect your body cells. Legal hemp 150 gr kale 1 cup blueberries 1 banana 1 peach 1 apple 1 spoon coconut oil 1 cup coconut water / milk 1 branch celery 2 spoons hemp powder or 2 spoons hemp seed Blend all the ingredients, add water if necessary. 33

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 34 If you do not like coconut milk you can replace it with almond milk. You can buy almond milk but you can also make it yourself. 1 soak the almonds in water for 8 hours 2 clean the almonds with water and put them in the blender 3 pour in three times as much water into the blender 4 blend it until you do not hear the nuts anymore 5 poor the content in a strainer or nut-milk-bag. Squeeze all the moisture out of the pulp 6 flavour the almond milk with date or cinnamon Parsley smoothie with vanilla 2 branches of parsley 2 apples 2 cups coconut milk or almond milk 1 banana 1 2 spoons vanilla Blend all the ingredients, add water if necessary. If you do not have almond milk or coconut milk you can replace it with water. Cherries with chocolate 100 gr. spinach 50 gr kale 1 cup with cherries 1 banana 1 spoon of raw cacao powder 34

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 35 50 gr protein powder vanilla of chocolate Blend everything in the blender. Do you know Raw chocolate contains lots of antioxidants and repairs the cells. It contains also lots of magnesium. Raw cacao is very nutritious. When heated the ingredients become less powerful. 35

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 36 soups Green soup 1 tomato 1 paprika 1 avocado 2 handful of spinach 2 branches of celery 1 hand of fresh basil 1 spoon of lemon juice /bouillon Blend all the ingredients. Ad salt, and pepper to flavour it. Do you know Celery is diuretic. Broccoli soup 1 broccoli ½ onion 36

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 37 2 branches fresh basil A handful of almond nuts 2 spoons of crème fraiche ¼ lemon add water or bouillon Blend everything in 8 minutes. You can also use broccoli that is frozen. Pumpkin soup ¼ pumpkin ½ tranche of celery ½ red onion or bouillon Blend everything 8 minutes you can put more flavour by adding salt and pepper. Do you know Pumpkin is a vegetable with lots of protein and is very nutritious. Pumpkin soup with rosemary ¼ pumpkin ½ onion 1 branch of parsley or bouillon Blend everything for 8 minutes at high speed. 37

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 38 Add 2 spoons of crème fraiche to make it more creamy. Carrots soup 5 carrots 2 onions 2 branches of fresh parsley 2 branch of fresh celery or bouillon Blend everything for 8 minutes. Tomato soup 4 tomato s 2 tranches of celery ½ onion 2 spoons of sesame seed or bouillon 38

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 39 smoothie Protein smoothie 2 banana s ½ cup blueberries ½ mango handful of lettuce handful of spinach 1 spoon of chia seed 1 scoop of protein powder (buy this at a vitamin store) ½ lt water Blend everything in 30 to 50 seconds. Do you know Chia seed contains lots of fatty acids. Breakfast with Chia seed and nut milk 1 spoon of chia seed (have it soak in the milk for 10 minutes) 1 cup of fruit (blueberry, apple, pear, strawberry etc.) handful of Goij berries Blend everything in 30 to 40 minutes with the MontAna Mark 1 Blender. You can replace Goij berries with raisins or cranberries. 39

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 40 Extra information on vegetable juice Is it possible to store the juice? The smoothies are best consumed directly after blending them. How - ever you can store them in a cold place covered so the influence of oxygen is reduced to a minimum. You will lose some of its power but it is still better than the juices and smoothies you by in the store. Drink the vegetable juice on an empty stomach It is best to drink the juice on an empty stomach. First drink some water than the vegetable juice. Do not eat for at least half an hour after consuming the vegetable smoothie. In this way all the vitamins and minerals have a chance to be absorbed. If you drink it during the day, do not eat an hour before and an hour after you drink it. Vegetable recipes To help you I give you some vegetable recipes but of feel free to experiment yourself. You can replace the vegetables with broccoli, fennel, kale, or other vegetables. Vegetable recipes (the amounts for one person) Vegetable juice 1 8 leaves of Roma lettuce 2 carrots 2 branches of celery Vegetable juice 2 6 leaves of lettuce 1 handful of parsley ¼ lemon 2 carrots 40

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 41 Vegetable juice 3 2 hands of spinach half an apple 2 branches od celery You can ad spirulina powder or chlorella powder 1 spoon of Chia seed or maca or acai powder Use your imagination and experience yourself. I hope this has inspired you to start drinking smoothies. I am happy to hear about your results. 41

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 42 coffee Vanilla Cappuccino ice coffee 1 espresso (Maromas Gold Private) ½ cup vanilla milk 1 thee spoon stevia or Agave 1,5 cup ice cubes Put everything in the blender and blend it. Hazelnut ice coffee 1 espresso (Maromas Orphea) ¼ cup of milk 2 thee spoons hazelnut syrup 1,5 cup ice cubes Blend everything. Use a shot glass with Irish whisky to give it a strong taste. 42

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 43 White Chocolate Mochachino 1 espresso (Maromas Arabea) ½ cup vanilla milk 2 pieces of white chocolate Blend everything. You can replace the white chocolate with all other kind of chocolates. Latte Caramel 1 espresso (Maromas Arabea) ½ cup milk 1 teaspoon caramel syrup Blend everything and you have a nice Latte Caramel. Replace the milk with almond milk or coconut milk. Hot chocolate 500 ml milk (soja, diary milk, almond milk) 200 gr chocolate broken to pieces 5 marshmallows (provide a creamy taste) Blend all the ingredients except for the marsmallows put them in later. You will hear a tick but this will soon stop when the marsmallows are resolved in the substance. Put some extra chocolate when serving it in a cup. 43

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 44 dipper Vegetable dipper ¼ red onion ¼ carrot ¼ red pepper fresh 6 spoons crème fraiche pepper and salt Put everything in the blender and blend it Serve with fresh vegetables (celery, carrot, cucumber, bread, nacho s) Spring onion 4 spring onions 8 spoons crème fraiche 44

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 45 one branch of parsley pepper and salt Blend everything. Serve with bread, toast or nacho s. Hummus 150 gr white beans (cooked and cold) ¼ cup tahin 2 spoons olive oil 1 piece of garlic I teaspoon of cumin Cayenne pepper and salt. If necessary ad olive oil. Serve with toast or cracker. You can also add all kind of fresh herbs to flavour the Hummus. Or ad a tomato or red pepper. Artichoke with spinach 2 artichoke hearts handful of spinach 1 cup of mayonnaise 150 gr crème fraiche 150 gr fresh vegetables salt and pepper Blend all the ingredients. 45

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 46 Tomato Salsa 4 tomato s 2 teaspoons coriander 2 spring onions ½ jalapeno pepper without the seeds ½ red pepper without the seeds salt Blend everything and serve with bread, toast or crackers. Guacamole 2 avocados without the skin and stone 1 spoon of lemon juice 1 piece of garlic 4 spring onions 1 tomato ¼ red onion ¼ jalapeno pepper without the seeds salt Blend everything and you have a nice dipper. 46

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 47 butters Almond butter 3 cups raw almonds ¼ cup canola oil Blend it. If you do not like little pieces in the butter, just blend a little longer. Cashew butter 3 cups raw cashew nuts ¼ cup or 2 spoons canola butter Blend all the ingredients. 47

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 48 Peanut butter 5 cups with peanuts 4 spoons of canola oil add salt Blend everything. Add a red pepper without the seeds to give it a hot flavour. Serve it on a slice of bread. Tomato olive tapenade 5 ripe tomato s 1 red onion (no skin) 1 piece of garlic ½ cup olives without the stone 3 spoons of olive oil Add fresh grinded black pepper and salt. Blend everything. 48

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 49 Vitamins A B1 B2 B3 B5 B6 B8 B11 B12 C D E K Vitamins A B1 B2 B3 B5 B6 B8 B11 B12 C D E K Most important sources Carrots, green leafy vegetables, milk, liver, egg, and butter whole grain bread, meat, vegetables, milk yeast and sprout vegetables Milk, meat, bread, green leafy vegetables, yeast, liver, broccoli, nuts Meat, fish, vegetables, whole grain bread, kabeljou, peanut butter, nuts and unpolished rice Whole grain bread, pad legumes, eggs, meat, green vegetables and herring whole grain bread, meat, fish, milk, cheese, yeast and banana Meat, fish, milk, eggs, pad legumes, yeast, nuts, soya beans Leave vegetables, meat, bread, milk and eggs, spinach, Brussels sprouts Meat, fish, milk, eggs, kabeljou, cream cheese, cheese Fruit, vegetables, potato, kiwi, oranges, lemon Fatty fish, eggs, sunlight, salmon, herring, mackerel sunflower oil, leave vegetable, whole grain bread, nuts, peanut butter green leave vegetable, spinach, broccoli, cauliflower, olive oil most important and function Eyes, skin, hair, gums Nerve system, carbohydrate digestion Skin, hair, carbohydrate digestion Carbohydrate digestion, Nerve system Carbohydrate/ and fat digestion Protein metabolism Energy production, supports skin, hair and nails Red blood cells, brain spinal marrow and overall growth of the body Red blood cells and nerve system Wound healing, general health, uptake of iron, improves the immune system Boons and red blood cells, uptake from Calcium, from food Protects muscles, hart, blood vessels and red blood cells coagulation of the blood 49

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 50 Suggestion The uptake of vitamins is always in cooperation with the correct minerals. Fruits and vegetables already contain the correct balance. This is one of the main reasons to consume fresh fruit and vegetables. Starting to use the MontAnna Mark 1 blender will provide you with the best smoothies full of life food, vitamins and minerals. Needles to state that biological food is even of higher quality in regards to vitamins and minerals. Biological fresh food is recommended. Vitamins, Minerals vegetables and fruit Apples Vitamin C, pectin, lutein, boor (biological apple) Almonds Calcium, iron, vitamin E and rib flavone. Apricots Vitamin A, C, Beta carotene, fibres and potassium Artichoke Vitamin C, fibres magnesium, potassium, manganese, copper, phosphor. Banana Vitamin B6, magnesium, Vitamin C, fibres, potassium. Broccoli Vitamin K, C, A. Blue berries Vitamin C, manganese, Vitamin K and fibres Carrots Vitamin A, C, B6, B1, B3, B5, K, E, and fibres Cabbage Vitamin K,C and manganese. Cauliflower Vitamin K, C, and fibres. Celery Vitamin A and K. fibres Cherries Vitamin C and lots of minerals. One of the fruits that is grown in original form. There has not been too much manipulation. Green leave Vitamin A,C, and E. lots of fibres and chlorophyll has an vegetables. important role as nutrition. Cranberry Vitamin C, fibres and magnesium. Figs Fibres, calcium, magnesium, potassium, copper, manganese, vitamin K, iron, phosphor. Aubergine Vitamin K, C, protein, copper, phosphor, thiamine, ribo flavone, niacin, magnesium, fibres. Linseed Vitamin B6, C, Magnesium, fibres. Has a positive outcome on the bowls. 50

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 51 Grapes Vitamin C,K, copper, flavonoids, resveratrol and tannin. Paprika Vitamin C, K, and beta carotene Kiwi Vitamin C en K. Lemon Fibres, Vitamin C and copper ( helps with gastric juice) Mango Vitamin C, A. One of the fruits that contain lots of minerals, Pineapple Vitamin C, Manganese. Enzymes that help the digestion. Pumpkin Vitamin A, C and potassium. (detox) Raspberry Vitamin C, K, fibres, manganese, anti-oxidants. Red paprika Vitamin C, K and beta carotene Spinach Vitamin A, K and C Strawberry Vitamin C, fibres and manganese Tomato s Vitamin C, A and K, Watermelon Vitamin C, A and lots of minerals Yellow squash Vitamin C and B6 and fibres References: Books: Groen voor het leven, Victoria Boutenko ISBN 978-90-77463-17-8. Smoothies (par mois avec valeurs-nutritionnelles) C. Le Hingrat et Docteur F. Le Hingrat ISBN 978-2-84450-325-2 (French) Websites: www.lekker-puur.nl http://www.groenesmoothies.nl/index2.php http://sochicken.nl/groene-smoothies http://www.cooks.com/rec/search/0,1-00,blender www.superfoods.nl www.els-somethingelse.nl www.kuvings.com 51

receptenboekje Mark I Engels 28-01-14 11:10 Pagina 52 Youtube films http://youtu.be/2uoxmmdykv0 http://youtu.be/bkbjb0wu_yu http://youtu.be/4q5ogeijzs0 for those who start with smoothies (Background information) http://youtu.be/wjunnbqmsmo Best breakfast http://youtu.be/ppg_eizb1la http://youtu.be/sd7f2ddftku http://youtu.be/b8vmvoxctq0 super healthy leave vegetables http://youtu.be/xiailzefaj4 raw food http://youtu.be/mwuoi2t8c0i Home made baby food by recipe of Western Price http://youtu.be/wqsqflreick Simple smoothies and tips elsvandervelden@gmail.com Price: 7,95 Technische dienst MontAna blenders: Sidha Technology & Trading BV Wartelstraat 2 8232 EH Lelystad Tel.: 0320-237930 info@sttlelystad.nl 52