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Juice & Smoothie

Recipes

That Heal!

By Bob Hannum

Discover the Healing Power of Fresh Juice & Smoothies with Over 275 Delicious Recipes Based On the Latest Nutritional Research to Fight Disease, Improve Sex, Boost Memory, Delay Aging and Much More

6th Edition of Ultimate Juicing Recipes & Tips

Copyright © 2015 by Robert Hannum

All rights reserved

Published by Juicing-Secrets.com

PO Box 584

Northeast Harbor, ME 04662

www.Juicing-Secrets.com

www.Facebook.com/JuicingSecrets

ISBN: 978-0-9910110-0-1

What Readers Say

Thanks so much for putting out such a great - affordable - book. - Dr. Jeanette Carpenter, Medical Director - VA

I must say that this is a very well written and researched book. Thank you. - Dr. Yanee Vasquez - Manila, Philippines

Thank you sooo much…This is like, over the top helpful! I appreciate you!!! - Sandra O. - FL

Your book has so, so, so much content… - Liisa W. & Sean C. - NY

Your juice book is really good. An original and priceless. - Elwin B. - NY

This book is FILLED with great recipes…Even my wife and kids like them. Your guide is much better than most juice books and it is WAY underpriced. - Lance F. - IL

Your juicing book is fabulous!!! So much good information. I cannot wait to try everything!!!!! - Laurie H. S. - NY

I love the book! - Samantha W. - ND

Excellent material and great value! - Caroline W. - Kelowna, Canada

Your book has been a great guide…clearly written and well researched. It's the perfect juicing resource. - Adam S. - VT

Your ebook is great…I like all the sections on juicing for energy, diseases, cancer, etc. Great information. - Alison M. - CA

Your book is great for information as well as recipes. - David D. - NY

Great recipes…Keep up the nice work. - Ervin R. - CA

Your book looks fabulous. - Priscilla K.H. - MA

Your passion benefits us all, I appreciate that. - Phil C. - VT

Other Books by the Author

How to Make the Best Juice and Smoothies - 23 Essential Tips and Tricks to Avoid Common Mistakes, Save Time and Cut Costs

The new Juice Away Illness series:

#1: Juice Away Inflammation - Discover the Healthiest Way to Fight a Major Cause of Illness Based on Exciting New Research

#2: Juicing for Diabetics - Discover Powerful Juice Recipes that Fight Diabetes Based on the Latest Nutritional Research

#3: Juice Away Insomnia - Discover the Healthiest Way to Fight Sleep Disorders Based on Exciting New Research

#4: Juicing for Prostate Health - Juice Recipes to Reduce BPH Symptoms and the Risk of Cancer Based on the Latest Research

#5: Juicing for Eye Health - Discover How to Improve Your Eyesight Naturally With Juice Recipes Based on Exciting New Research

#6: Juice Away Depression - Juice Recipes to Fight Depression Based on the Latest Research

#7: Juicing for Fatigue - Juice Recipes to Fight Fatigue Based on the Latest Research

#8: Juicing For Thyroid Health - The Healthy and Natural Way to Improve Your Thyroid Based on the Latest Research

#9: Juicing to Lower Cholesterol - Juice Recipes That Lower Cholesterol Based on Exciting New Research

#10: Juice Away Hay Fever - All About Hay Fever and How to Fight it With Recipes Based on Exciting New Research

Disclaimer

This book is to be read for informational purposes only. It is not intended to be taken as medical advice, nor is it intended to substitute for the advice of your personal health care provider. Do not embark on any new diet, exercise program or health care treatment without first consulting your physician.

The secret to living longer might be found in East Patchogue, New York, where there’s a little 1966 Volvo that has clocked more than 2.9 million miles, a Guinness world record. How can a car run for almost 50 years and still look as sharp as the day it rolled off the lot? The answer is simple: proper maintenance. If the tires wear out, they’re replaced. If the oil needs changing, it’s changed. Not surprisingly, maintenance is also the secret to a long and healthy life for humans. Think of your cells as anti-aging mechanics. If you treat them right, by eating well and exercising, they will tune you up on a daily basis. If you don’t take care of them, they will go on strike, and you will age faster. You’re in the driver’s seat. You have the power to slow down the aging process.

-Dr. Mehmet Oz, MD

As a physician, I encourage my patients to eat more fruits and vegetables because of the essential nutrients and phytochemicals they provide. Studies show that individuals who eat more fruits and vegetables tend to live longer and experience less chronic disease, such as heart attacks, strokes, diabetes and cancer. Juicing is one of the best ways to ingest a large amount of fruits and vegetables and this book is packed with great recipes. Fruits and vegetables also have healing power on their own and this ebook provides a great resource for juicing recipes for almost any ailment. This is such a great - affordable - book.

-Dr. Jeanette Carpenter, MD

How to Use This Book

This is the most complete juicing and smoothie resource for beginners and experts alike with all the latest tips and tricks to get you started right away, and unique subjects to delight the most experienced juicer.

But what really sets this book apart are all the recipes based on nutritional research. They target specific health concerns including delaying the effects of aging, increasing energy, losing weight, improving sex, and fighting diseases such as cancer, diabetes, arthritis, and many more.

Nutritional research is one of the hottest topics of our day with new and exciting discoveries about compounds in fruits and vegetables that improve our health. This is why there are already 6 editions of this book since I first published it only 3 years ago!

The most fascinating research involves the study of phytonutrients - what’s left in a plant after you take out the vitamins. There are hundreds of phytonutrients in every plant, and we are just beginning to understand what they do. Some fight illness and aging. Others boost energy, athletic performance, and mental abilities. They are not essential like vitamins for keeping us alive, but they are key to a longer, healthier and happier life. This edition adds new recipes based on the latest developments.

Plus, I recently added a Facebook Page and invite you to receive free daily tips, news and recipes. This edition adds new material based upon the comments of Facebook readers.

Most exciting of all, this edition includes contributions by wonderful experts I’ve met along the way. Sean Carey and Liisa Wilson of Raw Juice Cleanse Recipes give us the latest in cleansing. Craig Fear of Fearless Eating gives us an all-natural pro-biotic juice recipe, and Jill Smith of Juicing With Jill tells her inspirational story of healing through juicing.

These recipes can be used for juicing or smoothies. The smoothie comes out much thicker so I and other smoothie fanatics simply add our favorite liquid - milk, coconut water or soy, oat, rice or almond milk - whatever you like. I even add a little protein powder if I’m headed off to my morning workout. I don’t mention these additions in each recipe. And any addition will not destroy or decrease the healing power of these recipes.

Table of Contents

What Readers Say

Other Books by the Author

Disclaimer

How to Use This Book

Chapter 1 - The Great Debate: Juice or Smoothie?

Chapter 2 - Top 22 Tips for the Best Juice & Smoothie

Chapter 3 - Easiest Recipes

Chapter 4 - Energy Recipes

Chapter 5 - Weight Loss Recipes

Chapter 6 - Anti-Aging Recipes

Chapter 7 - Brain-Boosting Recipes

Chapter 8 - Best Tomato Recipes

Chapter 9 - Green Juices & Smoothies

Chapter 10 - Benefits & Recipes for Selected Fruits & Vegetables

Aloe Vera

Apple

Beet

Blackberry

Blueberry

Butternut Squash

Cabbage

Carrot

Celery

Cherry

Coconut

Cranberry

Cucumber

Ginger

Grapefruit

Grape

Green Tea

Jalapeño Pepper

Kale

Lemon

Lime

Mango

Mangosteen

Mint

Onion

Orange

Papaya

Peach

Pear

Pineapple

Pomegranate

Pumpkin

Watermelon

Wheatgrass

Chapter 11 - Disease-Fighting Recipes

Arthritis/Gout

Asthma

Bad Breath

Blood Cleanse

Blood Pressure & Heart Disease

Calcium Boost

Cancer

Cholesterol

Constipation

Depression

Diabetes

Eye Care

Hay Fever

Inflammation

Insomnia & Jet Lag

Kidney Disorders

Pain

Potassium Boost

Prostate Health

Sinus Infection

Skin Disorders

Stress Relief

Testosterone Boost

Thyroid

Urinary Tract Infection

Chapter 12 - Top Disease-Fighting Herbs & Spices

Chapter 13 - Nutritional Facts

Chapter 14 - The Problem with Commercial Beverages

Chapter 15 - The Dirty Dozen and Clean 15

Chapter 16 - Why Cleanse

Chapter 17 - Juice Fasting

Chapter 18 - Recipes for Your Blood Type

Chapter 19 - Recipes for Your Children

Chapter 20 - Juices & Smoothies for Better Sex!

Chapter 21 - Pro-biotic Recipe

Chapter 22 - Greens in Your Own Back Yard

Chapter 23 - Recipes Using Succulents

Chapter 24 - Avoiding Juicing & Smoothie Risks

Chapter 25 - Choosing a Machine

Chapter 26 - Readers’ Favorites

Chapter 27 - Juicing Inspiration

Chapter 28 - Juicing on a Budget

Chapter 29 - About the Author

Chapter 1 - The Great Debate: Juice or Smoothie?

Jumping Right In!

Is one better than the other? I’ve been listening to the pros and cons for a while now, so let's settle this once and for all! Here’s a brief but thorough look at both sides of the juicing vs. smoothies debate.

Juicing is accomplished with a machine that separates the juice from the pulp though some pulp remains in the finished product. The result is an extremely nutrient dense drink.

Smoothies are made using a blender and all the pulp remains. Thus a smoothie is more like a meal and less like a drink.

Which is better depends upon who you ask, what you use it for, what your budget is and your taste preferences. Let's look closer at this debate so you can make up your own mind.

The Fiber Debate

Many contend that smoothies are a much better choice for those who want more fiber in their diet. Smoothies definitely have more fiber since juices discard most of the pulp which is primarily fiber. Not so fast, say juice enthusiasts! Juice has fiber.

This debate is better understood by taking a closer look at fiber. It comes in 2 forms - soluble and insoluble. Both are vital to a healthy diet. Smoothies have soluble and insoluble fiber. Juices have mostly soluble fiber. If you’re trying to lower your cholesterol, soluble fiber is best. If you’re dealing with digestive problems such as constipation you want more insoluble fiber. All in all, it’s estimated that we eat 1/2 the amount of fiber we need.

Juicing proponents point out that you can add pulp back into your juice for as much insoluble fiber as you want, but unless you put it all back, smoothies deliver more fiber.

The Weight Loss Debate

Pulp is added calories thus many consider juices more helpful for weight loss. Not so fast say smoothie folks! The added fiber in a smoothie creates a slower rate of absorption and thus you feel fuller longer. Thus smoothies help dieters eat less.

The Energy Drink Debate

The less pulp in juice makes it digest faster and thus more nutrients are absorbed more quickly. Thus juices are more effective energy and workout recovery drinks.

The Digestion Issue

Some nutritionists contend that smoothies are not as well digested as juices. Here’s the argument. Different enzymes and other digestive compounds are triggered when food and drink enters your mouth. When you drink a smoothie, your digestion becomes confused because your enzymes see it as a liquid, but the content, particularly the fiber, is like solid food. Thus for some, the smoothie is digested improperly resulting in gas and bloating.

The Time Issue

Smoothies do seem to have an edge when it comes to prep and cleanup. After all you’re eating the whole food rather than discarding something.

The Nutrient Debate

The nutritional differences between juice and smoothies is hard to pin down. In my mind it’s a non-issue, but here are the facts so you can decide. The machines and devices that make smoothies are high powered. They have to be to turn vegetable and fruit skins into liquid. They are so powerful that they add oxygen and heat which destroy some nutrients - some say as much as 100% of enzymes and 50% of phytonutrients. Centrifugal juicers probably produce the same nutrient loss. Not so with slow and press juicers - they add far less heat and oxygen. But it’s important to keep a perspective. Any fresh smoothie or juice is worlds more nutritious than anything sold in a bottle, can, carton or powder - even the best organic brands.

Storage

It’s important to keep in mind that many nutrients quickly break down, so it’s best to consume your smoothie or juice as quickly as possible. But the smoothie has a tradition of being frozen for later. Freezing also destroys some nutrients.

The Cost Factor

Those who prefer smoothies over juices point to the lower cost involved, because more produce is needed to create the same volume of juice. However, because smoothies are the entire fruit or veggie, you must use more organic produce if you want to avoid pesticides.

Added Ingredients Issue

Because the smoothie is the whole food it comes out thicker than a juice. And because it includes bitter skins and rinds smoothies often taste better with some kind of added sweetener such as coconut sugar or honey. Thus smoothies often have added ingredients and juices do not.

So you decide! They’re both very good for you and one of the best ways to improve your health and extend your life. What do I think? Some days I make a smoothie. Some days a juice!

Chapter 2 - Top 22 Tips for the Best Juice & Smoothie

Here are the latest quick and easy tips and tricks for getting the most out of your juicing and smoothie experience. These will help you save time and money, and avoid those few but important dangers.

1. Can I use a kitchen blender?

Yes! But there are 2 drawbacks. First, a common kitchen blender does not finely grind hard produce such as carrots and beets, or skins such as apple and pear, or leafy greens which are so full of nutrients that they should be part of every juice and smoothie recipe. You end up with a gritty soup. You can run it through a coffee filter, but that takes time. Get a high powered blender like the VitaMix or Health Master or Nutri Bullett. The second issue is the cutting action of the blender blades add oxygen which reduces nutrient content. It’s still better than anything you can buy in a bottle or can, but just know that juice is easier, quicker and more nutritious with a juice appliance, and smoothies are more smoothe with a high powered blender.

2. Are there any dangers?

There are no major risks. But there are minor issues that you should be aware of.

-Vitamin Deficiency: this is a concern only for those who limit themselves to juices or smoothies alone for long periods. You can get all necessary nutrients from fruits and vegetables, but special attention needs to be paid to nutritional requirements for long fasts and diets. See Chapter 24 for more details.

-Food Borne Illness. All raw food harbors some risk of bacteria. The best answer according to the FDA is to rinse your produce. For simple and easy guidelines go here.

-Toxic Compounds: trace amounts of toxic compounds are found in some seeds, rind, leaves and sprouts. The amount is so small as to be a non-issue. See #10, #17 & #18 below for further details.

-Raw Diets: if your diet is entirely raw food, you may be concerned about parasites - see #15.

-Grapefruit: this juice is contraindicated if you take certain medications. Talk to your physician or pharmacist if you are on any medications.

-Thyroid: compounds in raw cruciferous vegetables interfere with the absorption of Synthroid. Note that thyroid and other health problems can be effectively improved with certain fruits and vegetables. See my chapter below for very effective thyroid recipes.

-Stomach Upset: sometimes too much of a good thing isn’t! This is true if you drink too many leafy greens or beets. Others find this true whenever they mix fruits and vegetables in the same juice or smoothie recipe. I mix them daily with no ill effect, but too much beet or leafy green does upset my stomach, so I use just a leaf or two in my recipes. My ‘green’ recipes are very mild as you’ll see in my chapter below on delicious green smoothie and juicing recipes.

-I've recently added a new concern about our over-consumption of sugar, even as healthy organic raw fruit! For more about this issue see my article about 4 shocking facts the sugar industry hides from us!

3. What is pulp?

Pulp is what a juice machine separates from the juice. It’s mostly insoluble fiber which is added calories. This is why juice is preferred to smoothies by most people who want to lose weight. Most people discard or compost the pulp. Add a spoonful or more back into your drink to add more fiber to your diet. Add mayonnaise to leftover pulp for a wonderful mock tuna salad. You can add pulp to