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this compilation of recipes is dedicated to our dearest and most favorite maria standage.

B
breakfast smoothies Breakfast Smoothie .............................................................1 Revitalizing Kale Smoothie .................................................2 Blueberry Mint Smoothie ....................................................3 Pistachio “Ice Cream” Kale Smoothie .............................4 Summer Sweet Smoothie ...................................................5 Thin Mint Monster ...............................................................6 All Fruit Smoothie.................................................................7 Strawberry Oatmeal Smoothie .........................................8 Peanut Butter Banana Smoothie ......................................9 All-Around Good Smoothie .............................................10 B and L’s Strawberry Smoothie........................................11 Orange Glorious ...............................................................12 Groovy Green Smoothie..................................................13 Strawberry and Spinach Smoothie .................................14 Oatmeal Smoothie ...........................................................15 Carrot-Ginger Smoothie ..................................................16 Green Machine Smoothie ...............................................17 Superfood Smoothie ........................................................18 Avocado Banana Smoothie ...........................................19 Strawberry Grapefruit Smoothie ....................................20 The “Ultimate” Smoothie..................................................21

1
Breakfast Smoothie
from Laurenconrad.com

Ingredients
• • • • • 2 cups raspberries 1 tsp. honey 2 Tbls. lemon juice 2 cups orange juice 3 Tbls. Kesella/yogurt

Directions
1. 2. 3. 4. Mix the raspberries in 30 seconds. Add orange juice and the Kesella. Add the honey and Lemon juice. Finish!

2
Revitalizing Kale Smoothie
from Laurenconrad.com

Ingredients
• • • • • • 1 cup raw kale, chopped* 1 frozen banana, roughly chopped 1 cup frozen mango 1 tsp. chia seeds** 1 squeeze of lemon ½ bunch mint, for garnish

Directions
1. 2. 3. 4. 5. Add bananas, kale, and mango to your blender. Squeeze about a teaspoon of lemon juice into the blender. Add chia seeds. Blend until smooth. Add a few mint leaves as garnish, and enjoy!

*Remove stems for smoother consistency. **Trader Joe's sells them near the cereal section and most grocery stores carry them as well.

3
Blueberry Mint Smoothie
from Katie Larsen via Wholeliving.com

Ingredients
• • • • • • 1 cup frozen blueberries ½ avocado ¼ cup orange juice ½ cup fresh mint leaves 1 tsp. lemon juice ½ cup water

Directions
1. Blend blueberries, avocado, orange juice, mint, lemon juice, and water until smooth.

4
Pistachio "Ice Cream" Kale Smoothie
from Katie Larsen via Simplysugarandglutenfree.com

Ingredients
• 1 cup curly green kale leaves (about 3 large leaves) • 2 ripe bananas (fresh or frozen) • 2 cups ice (a little less ice if using frozen bananas) • ½ cup filtered water

• • • • •

½ cup raw cashews 3 Tbls. raw agave nectar 1 tsp. vanilla extract ½ tsp. finely minced ginger pinch of Celtic sea salt

Directions
1. Throw all of the ingredients in your high speed blender and purée until smooth and creamy. YUMMO!

5
Summer Sweet Smoothie
from Allrecipes.com

Ingredients
• • • • • • 2 cups cranberry juice 2 cups strawberries 1 cup blueberries 1 cup watermelon chunks 1 banana 2 fresh figs

Directions
1. Process the cranberry juice, strawberries, blueberries, watermelon, banana, and figs in a blender until smooth and creamy. Enjoy immediately or keep cool in refrigerator.

6
Thin Mint Monster
from Allrecipes.com

Ingredients
• • • • • • • • • ½ cup chilled coconut milk 1 cup fresh spinach leaves 10 leaves fresh mint, chopped ¼ cup raw cacao seeds 1 tsp. peppermint extract 1 (1 gram) packet Stevia powder 1 banana, cut into pieces and frozen ice, or as needed water, or as needed

Directions
1. Blend coconut milk, spinach, mint leaves, cacao seeds, peppermint extract, and Stevia powder in a blender. While blender is running, drop in banana chunks, one by one. Add ice cubes until smoothie has desired thickness, and water if smoothie is too thick.

7
All-Fruit Smoothie
from Allrecipes.com

Ingredients
• • • • 1 cup pineapple juice 1 large banana, cut into chunks 1 cup frozen strawberries 1 cup frozen blueberries

Directions
1. Pour pineapple juice into a blender and add banana, strawberries, and blueberries. Cover and blend until smooth, about 1 minute. 2. Pour into 2 glasses.

8
Strawberry Oatmeal Smoothie
from Allrecipes.com

Ingredients
• • • • • • 1 cup soy milk ½ cup rolled oats 1 banana, broken into chunks 14 frozen strawberries ½ tsp. vanilla extract 1½ tsp. white sugar

Directions
1. In a blender, combine soy milk, oats, banana and strawberries. Add vanilla and sugar if desired. Blend until smooth. 2. Pour into glasses and serve.

9
Peanut Butter Banana Smoothie
from Allrecipes.com

Ingredients
• • • • 1 banana 1/8 cup peanut butter 1/2 cup soy milk 2 Tbls. honey

Directions
1. In a blender, combine banana, peanut butter and soy milk. Blend until smooth. Pour into glasses and drizzle with honey for garnish.

10
All-Around Good Smoothie
from Allrecipes.com

Ingredients
• • • • • • • ½ cup nonfat milk ½ cup fat-free plain yogurt ½ frozen banana, peeled and chopped 2 Tbls. powdered protein supplement 1½ Tbls. flaxseed 1 tsp. honey ½ cup frozen strawberries

Directions
1. In a blender, blend the milk, yogurt, banana, protein supplement, flaxseed, honey, and strawberries until smooth.

11
B and L's Strawberry Smoothie
from Allrecipes.com

Ingredients
• • • • • • 8 strawberries, hulled ½ cup skim milk ½ cup plain yogurt 3 Tbls. white sugar 2 tsp. vanilla extract 6 cubes ice, crushed

Directions
1. In a blender combine strawberries, milk, yogurt, sugar and vanilla. Toss in the ice. Blend until smooth and creamy. Pour into glasses and serve.

12
Orange Glorious
from Allrecipes.com

Ingredients
• • • • • • 1 cup milk 1 cup ice water 1 (6 ounce) can frozen orange juice concentrate 12 cubes ice 1/4 tsp. vanilla extract 1/8 cup white sugar

Directions
1. In a blender combine milk, water, orange juice concentrate, ice cubes, vanilla and sugar. Blend until smooth. 2. Pour into three 12 oz. glasses and enjoy with a straw.

13
Groovy Green Smoothie
from Allrecipes.com

Ingredients
• • • • • 1 banana, cut in chunks 1 cup grapes 1 (6 oz.) tub vanilla yogurt ½ apple, cored and chopped 1½ cups fresh spinach leaves

Directions
1. Place the banana, grapes, yogurt, apple and spinach into a blender. Cover, and blend until smooth, stopping frequently to push down anything stuck to the sides. Pour into glasses and serve.

14
Strawberry and Spinach Smoothie
from Erica and Jarom Bowman

Ingredients
• • • • • • • 5 large strawberries 1 banana 4 cubes of pineapple 1 kiwi if desired 2 handfuls of spinach 3 ice cubes some orange juice

Directions
1. Blend until you reach desired consistency.

15
Oatmeal Smoothie
from Marthastewart.com

Ingredients
• • • • • • • 1 cup ice ½ cup frozen raspberries ½ cup plain low-fat yogurt 1 banana ½ cup old-fashioned rolled oats 1 Tbls. honey 1 cup coconut water (or other liquid, such as juice)

Directions
1. Place ice and raspberries in the bottom of blender, and all other ingredients on top. Whir until completely smooth. Serve.

16
Carrot-Ginger Smoothie
from Marthastewart.com

Ingredients
• • • • • 1 banana, cut into chunks 1 cup ice cubes ½ cup bottled carrot juice ½ cup plain low-fat yogurt ¾ inch piece peeled fresh ginger, coarsely chopped

Directions
1. Purée all ingredients in a blender.

17
Green Machine Smoothie
from Marthastewart.com

Ingredients
• • • • • 1 cup packed fresh spinach leaves 1¼ cups white grape juice or pear juice ½ avocado 1 Granny Smith apple, peeled and cut into 1-inch pieces 1 cup ice

Directions
1. Blend spinach leaves, juice, avocado, apple, and ice.

18
Superfood Smoothie
from Marthastewart.com

Ingredients
• • • • • • • ¾ cup fresh or frozen blueberries ½ cup ice ½ cup plain low-fat regular or Greek yogurt 2 Tbls. fresh orange juice 2 Tbls. soy milk 1 Tbls. honey 2 Tbls. flaxseed

Directions
1. In a blender, combine all ingredients. Blend until smooth, scraping down sides of blender as needed. 2. Serve immediately.

19
Avocado Banana Smoothie
from Marthastewart.com

Ingredients
• • • • • • 1 avocado 1 banana ½ cup nonfat plain Greek yogurt 1½ cups fresh orange juice (from 3 oranges) ¼ cup honey 2 ½ to 3 cups ice

Directions
1. In a blender, combine avocado, banana, yogurt, orange juice, honey, and ice. Blend until smooth. 2. Serve immediately.

20
Strawberry Grapefruit Smoothie
from Wholeliving.com

Ingredients
• 1 grapefruit, peeled, seeded, and chopped • 2 cups hulled fresh or frozen strawberries • 1 sweet apple (such as Honeycrisp or Pink Lady), cored and chopped • 1 inch fresh ginger, peeled and chopped

Directions
1. Combine all ingredients, plus 1 cup water, in a blender and process until smooth.

21
The "Ultimate" Smoothie
from Brittanys-notebook.com

Ingredients
• • • • • • • 2 cups of frozen berries (i.e. strawberries and blueberries) 1 banana 2/3 cup carrot juice 2/3 cup orange juice 2 Tbls. ground flaxseed 1 handful of spinach 1 handful of kale (not the stem)

Directions
1. Purée until you reach desired consistency.

L&D
lunch and dinner smoothies Blender Pizza .....................................................................22 Veggie Soup ......................................................................23 Black Bean Soup ...............................................................24 “ABC” Cheese Enchilada Purée.....................................25 Celery Root and Potato Purée .......................................26 Puréed Beet Soup .............................................................27 Puréed Butternut Squash Soup .......................................28 Puréed Mushroom Soup ..................................................29 Spaghetti Frappe..............................................................30 Peanut Butter and Jelly Smoothie ..................................31 Cauliflower Purée .............................................................32 Tomato Soup .....................................................................33 Bright-Green Pea Soup ....................................................34 Gordon Ramsay’s Broccoli Soup ....................................35 Baked Potato Soup ..........................................................36 Potato Leek Soup .............................................................37 Aunt Heather’s Carrot and Barley Soup ........................38 Chicken Vegetable Soup with Quinoa ..........................39 Simple Chili ........................................................................40

22
Blender Pizza
from Julie Marshall Fillerup via Widesmiles2.org

Ingredients
• • • • • • • • 1 slice bread ½ cup pizza sauce 1 slice American cheese Small amounts of diced onion Small amounts of diced bell pepper Small amounts of sliced olives Small amounts of pepperoni slices Small amount of Parmesan cheese

Directions
1. Put all ingredients in an osterizer and blend until smooth. Microwave on high about 1 minute. 2. May want to add water or milk for consistency.

23
Veggie Soup
from Charisse VanDerwerken via Ziplist.com

Ingredients
• • • • • • • 6 cups nonfat beef broth* 3 cups green cabbage, diced 1 1/3 cups carrots, sliced 1 cup onion, diced 4 garlic cloves, minced 1 cup green beans 2 Tbls. tomato paste

• • • •

3 stalks celery, diced 1 bell pepper, diced 2 cups mushrooms, sliced 2 cups broccoli, chopped

Directions
1. Add all the ingredients into a large pot or slow-cooker.** 2. Simmer until Veggies are cooked (usually one hour). 3. Season to taste. *Depending on my mood I will exchange the Beef broth for Fat-Free Chicken Broth or Fat-Free Vegetable Broth. **Once cooked, the soup can be blended into a purée if needed.

24
Black Bean Soup
from Charisse VanDerwerken via Food.com

Ingredients
• • • • 1 onion, finely chopped 2 garlic cloves, minced 2 celery ribs, finely chopped ¼ large red bell pepper, finely chopped • 2 small chicken bouillon cubes • 1 to 1½ cup boiling water • 2 (15 oz.) cans black beans, undrained • ½ tsp. salt • ½ tsp. cumin • ½ lemon, juice of • 1½ Tbls. cornstarch

Directions
1. In a pot, combine the first six ingredients; simmer for 10 minutes. 2. Add half a can of beans, salt and cumin; cook for 5 minutes. 3. Purée soup (I use an immersion blender which makes it easy to do it right in the pot). 4. Add the rest of the beans to the soup. 5. Combine the cornstarch with 1½ Tbls. of water. 6. Add the lemon and the cornstarch to the soup; cook until thickened.

25
"ABC" Cheese Enchilada Purée
from Julie Marshall Fillerup via Widesmiles2.org

Ingredients
• • • • • • • • • 1 corn tortilla, broken into chunks cheddar cheese, cut into chunks 1 or 2 pieces sliced jalapeño pepper (optional) very small amounts of cilantro very small amounts of diced onion very small amounts of sliced olives ½ of a small can of enchilada sauce (red) salt to taste water for consistency

Directions
1. Blend all ingredients together in osterizer until smooth. (May need to add water). 2. Pour into microwave safe bowl and microwave on high for 1 minute. This can be spicy!

26
Celery Root and Potato Purée
from Marthastewart.com

Ingredients
• 1 medium celery root (also called celeriac; about 14 ounces), peeled and cut into ½ - inch dice • 1 fresh thyme sprig, plus more for garnish • 1 garlic clove, crushed • coarse salt and freshly ground pepper • 1 small russet potato (about 9 ounces), peeled and cut into ½ - inch dice • ¼ cup whole milk • 2 Tbls. unsalted butter, plus more for serving

Directions
1. Put celery root, thyme sprig, and garlic into a small saucepan. Cover with cold water by 1 inch. Bring to a boil. Reduce heat; add 2 tsp. salt and the potato. Simmer until vegetables are very soft, about 10 minutes. 2. Drain; discard thyme sprig. Transfer vegetable mixture to a food processor. Add milk and butter, and process until just puréed. Season with salt and pepper. Garnish with thyme. 3. Serve with a pat of butter.

27
Puréed Beet Soup
from Marthastewart.com

Ingredients
• • • • • • 2 Tbls. olive oil 1 onion, coarsely chopped coarse salt and freshly ground pepper 2 lbs. beets, peeled and cut into 1-inch chunks 1 can (14½ oz.) reduced-sodium chicken broth 1 to 3 tsp. fresh lemon juice

Directions
1. In a large Dutch oven or pot, heat oil over medium heat. Add onion. Season with salt; cook, stirring occasionally, until softened, 5 to 7 minutes. 2. Add beets, broth, and enough water (4 to 5 cups) to cover. Bring to a boil; reduce heat to medium, and simmer until beets are tender, about 20 minutes. 3. Using a blender or an immersion blender, purée broth and vegetables until smooth. If using a blender, work in batches and fill only halfway, allowing heat to escape: Remove cap from hole in lid, cover lid firmly with a dish towel, and blend. Transfer to a clean pot as you work. Adjust soup's consistency with a little water if necessary. Season with salt, pepper, and lemon juice.

28
Puréed Butternut Squash Soup
from Marthastewart.com

Ingredients
• • • • 2 Tbls. olive oil 1 onion, coarsely chopped Coarse salt and freshly ground pepper 3 lbs. butternut squash, peeled, seeded, and cut into 1-inch chunks • 1 can (14½ oz.) reduced-sodium chicken broth • 1 to 3 tsp. fresh lemon juice

Directions
1. In a large Dutch oven or pot, heat oil over medium heat. Add onion. Season with salt; cook, stirring occasionally, until softened, 5 to 7 minutes. 2. Add squash, broth, and enough water (4 to 5 cups) to cover. Bring to a boil; reduce heat to medium, and simmer until squash is tender, about 20 minutes. 3. Using a blender or an immersion blender, purée broth and vegetables until smooth. If using a blender, work in batches and fill only halfway, allowing heat to escape: Remove cap from hole in lid, cover lid firmly with a dish towel, and blend. Transfer to a clean pot as you work. Adjust soups consistency with a little water if necessary. Season with salt, pepper, and lemon juice.

29
Puréed Mushroom Soup
from Marthastewart.com

Ingredients
• • • • • • • 2 Tbls. olive oil 1 onion, coarsely chopped Coarse salt and freshly ground pepper 20 oz. button mushrooms, trimmed and quartered 1 baking potato, peeled and cut into 1-inch chunks 1 can (14½ oz.) reduced-sodium chicken broth 1 to 3 tsp. fresh lemon juice

Directions
1. In a large Dutch oven or pot, heat oil over medium heat. Add onion. Season with salt; cook, stirring occasionally, until softened, 5 to 7 minutes. 2. Add mushrooms, potato, broth, and enough water (4 to 5 cups) to cover. Bring to a boil; reduce heat to medium, and simmer until mushrooms and potato are tender, about 20 minutes. 3. Using a blender or an immersion blender, purée broth and vegetables until smooth. If using a blender, work in batches and fill only halfway, allowing heat to escape: Remove cap from hole in lid, cover lid firmly with a dish towel, and blend. Transfer to a clean pot as you work. Adjust soups consistency with a little water if necessary. Season with salt, pepper, and lemon juice.

30
Spaghetti Frappe
from Julie Marshall Fillerup via Widesmiles2.org

Ingredients
• • • • • ½ cup cooked spaghetti noodles ½ cup spaghetti sauce ¼ cup green cooked green vegetables (spinach, kale, etc.) milk pinch of grated parmesan cheese

Directions
1. 2. 3. 4. Put pasta, sauce, milk and vegetable in blender. Blend until smooth. Microwave about 30 seconds to heat through if necessary. Sprinkle top with parmesan cheese.

31
Peanut Butter and Jelly Smoothie
from Suzanne Whitney Brooksby

Ingredients
• 1 cup milk • 1 cup frozen strawberries • 2 Tbls. peanut butter

Directions
1. Mix all ingredients in blender.

32
Cauliflower Purée
from Marthastewart.com

Ingredients
• • • • 1 large head cauliflower, cored and cut into florets coarse salt and ground pepper ¼ cup warmed low-sodium chicken or vegetable broth 1 tsp. Extra-virgin olive oil

Directions
1. Steam cauliflower until very tender, about 18 minutes. 2. Transfer cauliflower to a food processor and season with salt and pepper. Add broth and process until smooth, scraping down side as needed (add more broth for a thinner consistency, if desired. 3. To serve, transfer to a bowl, season to taste with salt and pepper, and drizzle with olive oil.

33
Tomato Soup
from Wholeliving.com

Ingredients
• • • • • • • 1 28-oz. can whole peeled plum tomatoes 2 Tbls. olive oil ½ tsp. red pepper flakes 2 cloves garlic, minced 1 cup diced onion 2½ cups low-sodium chicken stock Kosher salt and freshly ground pepper

Directions
1. Pulse tomatoes and liquid in a food processor until chopped. Heat oil and red pepper flakes in a saucepan over medium heat. Add garlic and onion. Cook, stirring, until onions are tender, about 6 minutes. Add tomatoes and stock and bring to a boil. Reduce to a simmer and stir occasionally, until slightly reduced, about 30 minutes. Purée until smooth; season with salt and pepper. 2. Top with fresh basil, season with salt and pepper, and serve with soup.

34
Bright-Green Pea Soup
from Wholeliving.com

Ingredients
• • • • • • • 2 tsp. extra-virgin olive oil 2 shallots, peeled and thinly sliced 3 cups Chicken Stock to make 1½ quarts (or Vegetable Stock) 3 lbs. fresh peas, shelled, or 5 cups frozen ½ cup low-fat plain yogurt Kosher salt and freshly ground black pepper fresh tarragon sprigs, for garnish

Directions
1. In a large soup pot, heat the olive oil over low heat. Add the shallots and cook, covered, until they are soft and translucent. Add the stock and bring to a boil. Reduce the heat and simmer, uncovered, for 10 minutes. 2. Add the peas and simmer 10 minutes more for fresh peas and 4 minutes for frozen, or until the peas are just heated through and still vibrant. 3. Purée the mixture in a blender and pour through a wide-mesh strainer into a bowl set in a larger bowl filled with ice and cold water. Stir until cool to the touch. 4. Stir in the yogurt and season with salt and pepper. Divide among 4 chilled soup bowls and garnish with sprigs of tarragon.

35
Gordon Ramsay's Broccoli Soup
from Charisse VanDerwerken

Ingredients
• • • • • 1 large or two medium broccoli clusters (as fresh as possible) Salt (3 tsp.) ground black pepper (4 to 5 turns on the grind wheel) water olive oil

Directions
1. Bring water to a boil in a large stock pot. Add a large pinch of salt (1 to 1½ Tbls.). Add broccoli and boil rapidly. 2. Your broccoli is finished cooking when you can pierce it with little or no effort. Remove the stock pan from the stove burner. DO NOT POUR THE WATER OUT! 3. Use a slotted spoon to add broccoli to a blender but be careful because it’s boiling hot! Pour enough of the water left over from cooking the broccoli to fill the blender half way. Add a pinch (or more) of salt. Use several pulses on your blender to break the broccoli up and then purée for several seconds.

Cont.
4. If you are making the fancy version, add five walnuts to the bottom of a shallow bowl and then place pieces of goat cheese on top of them. 5. Pour soup into shallow bowl. Drizzle lightly with olive oil and serve at once! Delicious!

36
Baked Potato Soup
from Charisse VanDerwerken via Ourbestbites.com

Ingredients
• • • • • • • 3 Tbs butter 2 to 3 cloves garlic, minced ½ cup flour 4 ½ cup milk 1 14 oz. can chicken broth 4 medium baking potatoes 2 cups grated cheddar cheese • 1½ tsp. salt

• ½ tsp. black pepper • 1½ cups sour cream • ½ cups chopped green onions • 8 slices bacon, cooked and crumbled

Directions
1. Melt butter in a stock pot over medium heat. Add garlic and saute for 30-60 seconds until fragrant. Add flour to pan. Slowly add milk a little at a time while whisking constantly to eliminate lumps. 2. Whisk until smooth and then add chicken broth. (Now, if you get to this point and don’t have a smooth liquid. Stop! Save your soup by popping the mixture in the blender, then continue.) Bring soup just to a simmer and heat until thickened, stirring often, about 5 minutes. 3. Once soup is thickened, turn heat down to medium-low. Cut potatoes in half length-wise and use a spoon to scoop out potato flesh

Cont.
into the pot. Use a wooden spoon to smash potatoes, breaking up large clumps. Add 1½ cups grated cheese and salt and pepper and stir until cheese is melted. Remove pan from heat and stir in ¾ cup sour cream, ¼ cup green onions, and 4 strips of the crumbled bacon. Add additional salt and pepper to taste. Ladle into bowls and top with each serving with the remaining sour cream, onions, cheese, and bacon.

37
Potato Leek Soup
from Skinnytaste.com

Ingredients
• • • • • • • • 1 bunch leeks (about 4) dark green stems removed ½ large white onion, chopped 2 russet potatoes, peeled and cut into cubes 1 Tbls. flour 1 Tbls. butter 4 cups fat free chicken stock (or vegetable broth) ½ cup 2% milk salt and fresh pepper

Directions
1. Wash leeks very carefully to remove all grit. I usually cut them horizontally and separate the rings to make sure no dirt remains. Coarsely chop them when washed. 2. In a medium soup pot, melt butter and add flour on low flame. Using a wooden spoon, mix well. This will thicken your soup and give it a wonderful flavor. 3. Add chicken stock, leeks, onion, potatoes and bring to a boil. Cover and simmer on low for about 20-25 minutes, until potatoes are soft. Using an immersion blender, blend the soup until smooth adding the milk and adjusting salt and pepper to taste. Serve immediately.

38
Aunt Heather's Carrot and Barley Soup
from Charisse VanDerwerken

Ingredients
• 2 large carrots, peeled and grated • 1 Tbls. butter • ½ cup onion, finely chopped • some chopped green onions • ½ tsp. caraway seeds (optional) • ¼ tsp. thyme

• • • •

¼ tsp. pepper 1 Tbls. flour 3 cups chicken stock 3 Tbls. barley (I added 1/3 cup - it gave more substance to the soup)

Directions
1. Saute carrots in butter for 5 minutes. Add onion(s) and continue to saute for 3 more minutes. Add flour and spices and continue to cook for 3 minutes. Add chicken stock and barley. Stir well, bring to a boil. Cover and simmer for 30 minutes. 2. Mine turned out super thick - which I liked, but if you want it thinner, don't let it simmer for so long. 3. Purée and then serve.

39
Chicken Vegetable Soup with Quinoa
from Recipes.sparkpeople.com

Ingredients
• 1 can of chicken breast meat (do not drain) • 7 cups water • 1 Tbls. McCormick chicken base • ½ cup dry quinoa • 10 oz. frozen broccoli • 8 oz. frozen cauliflower • ½ cup frozen chopped onion

• ½ cup frozen spinach • 12 oz. fresh corn, sliced off the cob • 14 oz. fresh shredded cabbage • 12 oz. diced potatoes • 1 Tbls. chopped garlic • dash of red pepper flakes • dash of black pepper

Directions
1. Combine water and chicken base in large 6 quart pot, bring to a boil, stirring to dissolve the chicken base. 2. Add the rest of the ingredients, boil on low until quinoa and potatoes are done. 3. Purée and serve.

40
Simple Chili
from Food.com

Ingredients
• • • • 1 lb. extra lean ground beef ½ cup chopped onion 1 garlic clove, finely chopped 1 (14½ oz.) can diced tomatoes, undrained • 1 (8 oz.) can tomato sauce • 1 Tbls. chili powder

• • • •

¾ tsp. ground cumin ¼ tsp. salt ¼ tsp. pepper 1 (15 to 16 oz.) can kidney beans, rinsed and drained or 1 (15 to 16 oz.) can pinto beans, if desired

Directions
1. Cook beef, onion and garlic in 3 qt saucepan until beef is brown. 2. Stir in remaining ingredients except beans. Heat to boiling, reduce heat to low. Cover and simmer 1 hr., stirring occasionally. 3. Stir in beans. Heat to boiling, reduce heat to low. 4. Simmer uncovered about 10 minutes, stirring occasionally, until desired thickness. 5. Purée and serve.

D
dessert smoothies

Pumpkin Pie Smoothie......................................................41 Chocolate Peanut Butter Smoothie............................... 42 Red Smoothie....................................................................43 Orange Julius ....................................................................44 Melon Lime Cooler ...........................................................45 Mango Peach Smoothie .................................................46 Strawberry Pineapple Smoothie .....................................47 Sweet Cantaloupe Smoothie..........................................48 Strawberry Peach Smoothie ............................................49 Strawberry Cheesecake Shake ......................................50 Chocolate Cereal Smoothie ...........................................51

41
Pumpkin Pie Smoothie
from Simplysugarandglutenfree.com

Ingredients
• ¼ cup plus 2 Tbls. pumpkin purée • ½ of a frozen banana • ¼ of an orange, peel removed • ¼ cup Greek yogurt • 1 Tbls. chia seeds • 1 tsp. ground cinnamon • 1½ Tbls. nutmeg

• 6 ice cubes • ½ -1 cup of filtered water

• powdered Stevia to taste

Directions
1. Put all of the ingredients except the Stevia into your blender in the order listed, starting with the pumpkin. 2. Start on low, increase quickly to high, until thoroughly blended. 3. Sweeten to taste with Stevia. 4. Serve immediately.

42
Chocolate Peanut Butter Smoothie
from Laurenconrad.com

Ingredients
• • • • 1 bar of Hershey's milk chocolate 1 small banana 2 Tbls. creamy peanut butter 1 cup milk

Directions
1. 2. 3. 4. 5. Slice bananas into coins or cut bananas into tiny cubes. Blend bananas and milk until smooth (approx. 30 seconds). Break chocolate bar into individual sections. Blend with original mixture until chocolate is evenly mixed. Best served chilled.

43
Red Smoothie
from Laurenconrad.com

Ingredients
• • • • 1 cup watermelon 1 cup strawberries 1 cup blackberries 10 cubs of crushed ice

Directions
1. Cut the watermelon into chunks. 2. Put in the blender with the strawberries and blackberries 3. Blend in crushed ice cubes.

44
Orange Julius
from Julie Andrew

Ingredients
• • • • • • ½ cup of Orange Juice Concentrate ½ cup of milk 10 ice cubes,* crushed 1 to 2 eggs 1 Tbls. of vanilla pudding 2 Tbls. of sugar, optional

Directions
1. Mix above ingredients in a blender and enjoy! *Personally it’s a little too much ice for me so I usually double everything but stick with the 10 cubes of ice.

45
Melon Lime Cooler
from Allrecipes.com

Ingredients
• • • • 4½ cups cubed honeydew melon 1½ cups lime sherbet 2 Tbls. lime juice 4 fresh strawberries (optional)

Directions
1. Place honeydew melon in a single layer on a baking sheet. Cover and freeze until firm, about 30 minutes. 2. Transfer frozen melon to a food processor with the sherbet and lime juice. Purée until smooth. Pour mixture evenly into 4 glasses, and garnish each glass with a strawberry. Serve immediately.

46
Mango Peach Smoothie
from Julie Marshall Fillerup via Allrecipes.com

Ingredients
• • • • 1 peach, sliced 1 mango, peeled and diced ½ cup vanilla soy milk ½ cup orange juice, or as needed

Directions
1. Place the peach, mango, soy milk, and orange juice into a blender. Cover, and purée until smooth. Pour into glasses to serve. Note: You can add any type of green to make the smoothie rich in fiber and other nutrients. Kale and Spinach are great options. Flaxseed is another healthy boost!

47
Strawberry Pineapple Smoothie
from Julie Marshall Fillerup via Allrecipes.com

Ingredients
• • • • • • • 1 cup frozen strawberries ¾ cup milk ¾ cup pineapple juice ½ cup vanilla yogurt 2 Tbls. white sugar 6 ice cubes 1 tsp. wheat germ (optional)

Directions
1. Blend the strawberries, milk, pineapple juice, vanilla yogurt, sugar, ice, and wheat germ in a blender until smooth. You may need to scrape down the sides of the blender a couple of times. 2. Pour into glasses and serve immediately. Note: You can add any type of green leaf (spinach, kale, etc.) to make the smoothie rich in fiber and other nutrients. Kale and Spinach are great options. Flaxseed is another healthy boost!

48
Sweet Cantaloupe Smoothie
from Laurenconrad.com

Ingredients
• • • • • 2 cups cubed cantaloupe 1 cup orange juice 1 Tbls. honey ¼ tsp. vanilla extract 1 cup ice cubes

Directions
1. Place ingredients in blender and mix on medium-high until desired thickness. 2. Pour into glasses and serve immediately.

49
Strawberry Peach Smoothie
from Allrecipes.com

Ingredients
• • • • • ¾ cup vanilla-flavored soy milk 1 (about a ½ cup) scoop vanilla ice cream ¼ cup frozen sliced strawberries 4 sliced fresh strawberries 1 small fresh peach, sliced

Directions
1. Pour soy milk into a blender and add vanilla ice cream, frozen strawberries, fresh strawberries, and peach slices. Blend until smooth and pour into a large glass.

50
Strawberry Cheesecake Shake
from Julie Marshall Fillerup via Widesmiles2.org

Ingredients
• • • • • 4 to 5 ripe fresh strawberries (or frozen berries) ½ cup plain yogurt ¼ cup cream cheese 2 tsp. sugar (optional) 4 to 5 ice cubes (fewer for thinner consistency)

Directions
1. Blend until ice cubes are gone.

51
Chocolate Cereal Smoothie
from Julie Marshall Fillerup via Widesmiles2.org

Ingredients
• • • • 1 serving Malt-O-Meal cereal, cooked as directed ¼ cup chocolate chips pinch of sugar (optional) milk

Directions
1. 2. 3. 4. Cook Malt-O-Meal. Sprinkle chocolate chips over top while still hot. After a minute or so, stir in the melted chocolate chips. Sprinkle top lightly with sugar and add milk.

+
bonus smoothies

Anything-You-Want-It-To-Be Smoothie............................52 Butternut Squash Soup .....................................................53 Bone Soup .........................................................................54 The Grandma Driggs Green Drink ..................................55 Mexican Lime Soup ..........................................................56 Loaded Baked Potato Soup ...........................................57 The Glowing Green Smothie............................................58

52
Anything-You-Want-It-To-Be Smoothie
from Jennifer Lovell Vest

Ingredients
• • • • • • • 1 banana ½ cup frozen or fresh fruit (any kind) 1 cup spinach 1 single serving carton any flavor yogurt 1-2 cups milk or water 2 to 4 ice cubes (optional) ½ tsp vanilla

Directions
1. You can mix this up any way you want it. Experiment with different vegetables. Throw in a cucumber, zucchini, chard or any other kind of veggie you can think of in place of the spinach that you blender will pulverize. I would probably peel them first. I know carrot tends to be real sweet, but most blenders probably won't pulverized them enough. I haven't tried it yet.

53
Butternut Squash Soup
from Rachelle Standage

Ingredients
• • • • • 2 Tbls. butter ½ onion diced ½ cup celery diced 1 clove garlic, minced 3 to 6 cups veggie or chicken broth • 1 butternut squash, peeled, seeded and cubed

• ¼ tsp. red pepper (if you want a little heat) • 2 to 4 shakes of Maggi Seasoning and or any of your favorite spices • ¼ cup cream

Directions
1. In large saucepan, melt butter and saute onions, celery and garlic. Add broth, and squash. Bring to a boil and reduce heat and simmer until squash is tender. Using a masher or blender to bring the soup to the consistency you like. Add cream and season to taste. (Add broth/water to thin). Garnish with cheese and chopped herb(s). 2. This can be applied to any vegetable. Really good with asparagus for cream of asparagus soup! 3. Purée when finished.

Cont.
Note: For a roasted flavor you can roast the squash before adding it to the broth and then put it through the blender. To roast it you cut in half, seed, (or peel and cube) sprinkle olive oil and salt and pepper and a little water before covering with foil and bake at 350 for an hour, or until tender. Note: All portions can be adjusted to taste. Note: May consider adding tofu for added protein.

54
Bone Soup
from Andrea Backstrom Smith via Dr. Nan Lu

Ingredients
• 1½ lbs. bones • 5 small to medium-sized potatoes cut into cubes • 8 to 12 cherry or small plum tomatoes cut into pieces • ½ to 1 medium-sized fennel bulb, chopped

• other vegetables such as carrots, celery, mushrooms, string beans & onions • 5 to 6 cups water • 2 to 3 Tbls. oil to sauté vegetables • pinch cinnamon (this is a warming herb) • salt to taste

Directions
1. Rinse the bones and set aside. In a 4 to 5 quart stockpot, sauté all the vegetables in oil. (Sauteing vegetables first keeps them from turning mushy in the soup.) Add bones, water and spices. Bring to a boil slowly. Turn down the heat and let soup simmer for several hours, stirring occasionally. Remove bones (you can scoop out any marrow remaining in the hallow of the bones and add to the soup) and serve hot. (This recipe can also be made in a crockpot). 2. Purée when finished.

55
The Grandma Driggs Green Drink
from Rachelle Standage

Ingredients
• • • • 2 cups pineapple juice 3 to 10 leaves of spinach (x3) 1 banana 5 to 20 almonds (use sliced if you don't have a high-powered blender)

Directions
1. Put it all in a blender until smooth, and serve.

56
Mexican Lime Soup
from Rachelle Standage

Ingredients
• 2 Tbls. Olive Oil • 6 cloves garlic, sliced • 6 small skinless boneless chicken breast halves, cut crosswise into ½ inch wide strips • 1½ tsp. dried oregano • 9 cups canned low-salt chicken broth • 1/3 cup fresh lime juice • opt. diced, cold, baked potato

• 1½ cups coarsely crushed tortilla chips • 2 avocados, peeled, pitted, diced • 3 tomatoes, chopped • 3 green onions, sliced • grated cheese • shredded ice-berg lettuce • chopped fresh cilantro • sliced jalapeño chilies • lime slices

Directions
1. Heat oil in heavy large pot over medium heat. Add garlic and stir 20 seconds. Add chicken and oregano to pot; sprinkle with salt and pepper. Saute 3 minutes. Add broth and lime juice and bring to simmer. 2. Reduce heat to medium-low and simmer gently until chicken is cooked through, about 8 minutes. Season soup to taste with salt and pepper.

Cont.
3. Divide crushed tortilla chips among 6 bowls. Ladle soup into bowls. Top soup with cheese, avocados, tomatoes, green onion, lettuce, cilantro and jalapenos. 4. Garnish with lime slices and serve.

57
Loaded Baked Potato Soup
from Mandy Talbot via The Pampered Chef

Ingredients
• • • • • • • • • 3 baking potatoes (about 2½ lbs.) 3½ cups of milk 4 oz. cream cheese 2 Tbls. butter 2 to 3 green onions, sliced 4 oz. cheddar cheese, grated 1½ tsp. salt ½ tsp. pepper Optional toppings: chopped cooked bacon, sour cream or steamed broccoli florets

Directions
1. Slice potatoes in half lengthwise; place in a large microwave-safe bowl. Pour ½ cup (125 mL) of the milk over potatoes. Microwave, covered, on HIGH 11 minutes. Remove baker from microwave. Move center potatoes to ends of bowl and outer potatoes to center. Cover. Microwave on HIGH 8 to 11 minutes or until potatoes are easily pierced with a fork. Remove bowl from microwave. Coarsely mash potatoes. 2. Meanwhile, whisk cream cheese until smooth. Slowly add remaining 3 cups (750 mL) milk, whisking until smooth. Add cream cheese mixture and butter to bowl. Microwave, covered,

Cont.
on HIGH 3 to 5 minutes or until mixture is hot. Slice green onions. 3. Carefully remove bowl from microwave. Grate cheddar cheese. Add green onions, salt and black pepper and mix until cheese is melted. 4. Serve with toppings, if desired. Purée if necessary.

58
The Glowing Green Smoothie
from Jennie Kessler McLawsome

Ingredients
• 1½ to 2 cups very cold, filtered water • 6 cups spinach, chopped • 5 cups organic romaine lettuce, chopped • 2 stalks of organic celery • 1 organic apple, cored and chopped (I recommend choosing apple or pear, not both) • 1 organic pear, cored and chopped • 1 organic banana

• 1 to 2 Tbls. fresh organic lemon juice • a few drops of stevia • Ice cubes (the extra coldness can help newbies with the taste) • ½ cup of organic cilantro • ½ cup of organic parsley

Directions
1. Add water, spinach and chopped romaine to the blender. Starting the blender on a low speed; mix until smooth. Gradually move to higher speeds and add the herbs, celery, pear, and apple. Add the banana and lemon juice last.

T&T
tips and tricks

1. When working with "greens" (like spinach or kale), remove the stems and cut the leaves into smaller pieces so they blend more smoothly. 2. Add 1 to 2 Tbls. of Chia Seeds and/or Flaxseed if you want a nutritional "boost" in your smoothie. 3. If you need a fruit mixture to be smoother, add water (ice cubes) or milk. 4. If you need a vegetable mixture to be smoother, add chicken, beef or vegetable broth. 5. A banana will always make a smoothie sweeter. 6. Put your liquids in first (unless advised to do otherwise in the recipe). 7. When blending, start with low speeds first and then progress to higher speeds. This will preserve the blades in your machine. 8. Use pint-sized mason jars (jam canning jars) to store leftovers. They preserve ingredients well in the freezer or fridge. They also represent a great portion size. (Wal-mart sells them in bulks of 12 for 10 bucks).