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RECIPE BOOK

Copyright 2014 by Sergei Boutenko


www.PoweredByGreenSmoothies.com.
All rights reserved.
No part of this book may be reproduced or transmitted in any form
or by any means, electronic or mechanical, including photocopying,
recording, or by an information storage and retrieval system, without
the express written permission of the publisher, except for the
inclusion of brief quotations in a review.

www.PoweredByGreenSmoothies.com

3 | Powered By Green Smoothies Recipe Book

Copyright 2014 Raw Family Publishing. All rights reserved.

n the summer of 2013 I decided to make a documentary film


about green smoothies and athletes. I rounded up ten of my most
endurant friends (five ultra-runners and five CrossFitters) and put
them on a green smoothie challenge in order to find out how fresh
organic smoothies would affect the health of high-performance
athletes. To keep all of the variables down to a minimum, my
athletes were instructed not to change anything about their training
or dietary lifestyle except for the addition of the green smoothies
that I personally made for them.

For six weeks everyone had to drink


one quart of freshly made green
smoothie every day while engaging
in his or her normal workouts. To
further ensure that the pilot study
was serious, I put all participants
through extensive blood tests and
demanding endurance tests.
After six weeks on green smoothies,
the athletes were retested using the
same methods as at the beginning
of the experiment. The results were
incredible!

4 | Powered By Green Smoothies Recipe Book

Copyright 2014 Raw Family Publishing. All rights reserved.

Almost all of the athletes were more fit and healthy after
implementing the smoothies on a regular basis. Perhaps the most
notable change my research team and I discovered in the before
and after blood work of the athletes was a significant reduction in
C-reactive protein (CRP).

5 | Powered By Green Smoothies Recipe Book

Copyright 2014 Raw Family Publishing. All rights reserved.

CRP is a test that measures protein particles in the blood. These


protein particles are directly linked to levels of inflammation. The
higher the CRP the more inflammation is present in that body. All
but one of the athletes in Powered By Green Smoothies managed to
reduce their C-reactive protein levels significantly by drinking green
smoothies. Less inflammation translated to athletes feeling lighter
on their feet, healing their pre-existing, workout-related injuries,
and improving their post-exercise recovery times.
My athletes were elated to experience such powerful changes
firsthand. In fact, they enjoyed the smoothies and their benefits so
much that they still continue drinking them daily, months after we
stopped filming the documentary.

If youd like to join us in feeling more vibrant, strong, and pain-free,


pull your blender out of the cupboard and grind up your own green
smoothie. The following recipes will help get you started. Each and
every one of these recipes was given to the athletes of Powered By
Green Smoothies at least once. For best results, I recommend using
a Vitamix blender. Enjoy!

6 | Powered By Green Smoothies Recipe Book

Copyright 2014 Raw Family Publishing. All rights reserved.

Smoothie Instructions:
Blend all ingredients in a blender until smooth.
Each recipe yields approximately two quarts of smoothie.

Powered By Greens Smoothie


cup collard greens
1 cup Swiss chard
cup parsley
bunch fresh mint
1 pear
1 mango
1 cup frozen strawberries
1 ripe banana
23 cups water

CrossFit Crusher
1 cup green kale
1 cup spinach
1 mango
1 plum
1 nectarine
1 ripe banana
23 cups water

7 | Powered By Green Smoothies Recipe Book

Copyright 2014 Raw Family Publishing. All rights reserved.

Emile Dreams in Green


1 cup purple kale
1 cup green kale
1 mango
2 peaches
1 ripe banana
23 cups water

Michaels Madness
2 cups lambs quarters (an edible weed)
1 mango
2 pluots
1 Fuji apple
1 ripe banana
23 cups water

Wild Edible Afterburner


1 cup common mallow (an edible weed)
1 cup stinging nettles (an edible weed)
cup frozen blueberries
cup frozen strawberries
1 mango
23 cups water

Kymmis Cool Down


2 cups Swiss chard
2 pears
1 orange
1 cup frozen raspberries
1 ripe banana
1 Gala apple
23 cups water

8 | Powered By Green Smoothies Recipe Book

Copyright 2014 Raw Family Publishing. All rights reserved.

Jaces 100 miler


1 cup spinach
1 head romaine lettuce
1 cup yellow watermelon cubes
2 kiwis
1 pear
cup blueberries
1 ripe banana
23 cups water

Joanne and Lauras Basil Waldo


1 cup dino kale
1 fresh bunch basil
1 cup watermelon cubes
1 mango
1 ripe banana
23 cups water

Ultra Thirst Quencher


1 fresh bunch basil
23 cups watermelon cubes
1 frozen banana

9 | Powered By Green Smoothies Recipe Book

Copyright 2014 Raw Family Publishing. All rights reserved.

Orange and Green Smoothie


2 cups spinach
2 oranges
1 pear
2 ripe bananas
23 cups water

Green Vigor
3 cups miners lettuce (a wild edible)
1 mango
1 cup raspberries
23 cups water

Blueberry Kombucha Fusion


2 cups green kale
1 cup frozen blueberries
1 mango
23 cups kombucha

10 | Powered By Green Smoothies Recipe Book

Copyright 2014 Raw Family Publishing. All rights reserved.

Green Chowder (savory smoothie)


3 cups arugula
2 red bell peppers
3 stalks celery
1 avocado, pitted
1 lime, juiced
2 cloves garlic
2 cups water

Creamy Cilantro (savory smoothie)


2 cups spinach
1 cup cilantro
2 red bell pepper
3 ripe tomatoes
1 avocado
2 lemons (juiced with seeds removed)
1 jalapeno pepper
2 cups water

11 | Powered By Green Smoothies Recipe Book

Copyright 2014 Raw Family Publishing. All rights reserved.

The Last Hooray


This was the last smoothie I made during
the filming of Powered By Green Smoothies
1 cup spinach
cup Swiss chard
dino kale
cup pomegranate kernels
cup pineapple cubes
1 peach
1 pear
1 strawberry papaya
1 cup water

If you havent seen my film, Powered By Green Smoothies,


you can watch it online or purchase a DVD at:

www.PoweredByGreenSmoothies.com

For more information about green smoothies you can


also pick up a book by my mother, Victoria Boutenko. The
following four books are the reason that green smoothies
are as popular as they are today. They are full of great
information and recipes.