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2 Green Smoothies & Blended Salads Power Recipes OUTRAGEOUSLY Yummy Recipes & Tips For Healthier, Leaner & Happier YOU DISCLAIMER AND TERMS OF USE AGREEMENT. This book is designed to is provided for informational and educational purposes only. Nothing in this document is intended to constitute medical advice or treatment. The author of this work will not be held accountable for the use or misuse of the information contained in this book. Because there is always some risk involved, the author on this document is not responsible for any adverse effects or consequences resulting from the use of any suggestions or procedures described in this document. You should always consult your physician before altering or changing any aspect of your medical treatment and/or undertaking a diet regimen. Do not stop or change any prescription medication without the guidance and advice of your physician. Any use of the information in this book is made on the reader's good judgment after consulting with his or her physician and is the reader's sole responsibility. The author of this work is not a medical doctor, and is not responsible for any consequences resulting from the use or misuse of any suggestions or procedures described hereafter. Therefore, if you wish to apply ideas contained in this document, you are taking full responsibility for your actions. The author and publisher of this document and the accompanying materials have used their best efforts in preparing this document. The author and publisher disclaim any warranties (express or implied), merchantability, or fitness for any particular purpose. The author and publisher shall in no event be held liable to any party for any direct, indirect, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of this material, which is provided as is, and without warranties P a g e

3 Contents Green Reset Formula... 4 So what is a Green Smoothie?... 5 The Need for More Greens... 6 Why Drink A Green Smoothie?... 7 Green Smoothies versus Juice... 9 Preparing Green Smoothies... 9 Green Smoothie Recipes to Try Spinach Apple Banana Spinach Berry Blast Green Pineapple Cleanse Kale Strawberry Madness Green Mango Sensation Savory Blended Soups & Salads P a g e

4 Green Reset Formula Whether you are trying to improve your health, lose weight, get more energy, clear your skin, or look and feel younger one habit that will help you tremendously to achieve your goals quickly is drinking green smoothies and freshly made juices every day. Most people know that to be healthy and achieve ideal weight they should be eating a healthy diet that includes loads of fresh fruits and vegetables. However few people are able to actually do that consistently each and every day AND in quantities that can really make a difference. Forget the "apple a day keeps the doctor away" or even the 3-5 servings a day of fruits and vegetables! To really notice a difference, you need to take MASSIVE action - eating LOADS of fresh RAW fruits and vegetables - notice the words LOADS and RAW! LOADS, meaning at least 60% or MORE of your daily caloric intake. RAW means not cooked, baked or processed in any other way (although, frozen or dried is acceptable). I know, for most people, it's not easy to eat so much of raw stuff on a regular basis, but just like with anything else in life, you need to make a commitment and stick with it. That s one of the reasons why Green Smoothies and Juices have been growing in popularity so quickly among the health and weight loss enthusiasts - they are SUPER HEALTHY, SUPER EASY to make, and SUPER TASTY too! It s a habit that will only take minutes of your time a day, and provide you with incredible benefits it s the highest-impact activity that you can undertake to improve your health and well-being. The positive effects of drinking your green smoothie that takes just 5-10 minutes will be felt throughout the day. Plus, your spouse and your kids will love them, too I promise! P a g e

5 So what is a Green Smoothie? I'm glad you asked! A green smoothie is simply a fruit smoothie with your favorite greens and veggies added to the mix Greens such as kale, collards, spinach, parsley, romaine lettuce, bok choy, and whatever other edible weeds you can find. The darker the leaves, the more nutrients the vegetable usually has. Some of the most delicious fruits for green smoothies are: bananas, pears, peaches, nectarines, mangoes, strawberries, blueberries, and apples. You may also try less sweet combinations with adding some non-sweet fruits and vegetables such as cucumbers, tomatoes, celery, beets and carrots, although if you want a more savory flavor, I recommend that you try making a blended salad or raw soup instead (see the chapter on Blended Salads). I realize that the color of this tasty, greatly beneficial drink might have some of you saying No Way to even tasting this mixture but, you don't let the greenness of this smoothie keep you from all of the health benefits you will get from it! The best thing about green smoothies is that they cleverly and DELICIOUSLY disguise what for some people may otherwise be unfavorable ingredients. It may take some time, research and experimentation to figure out what types of leafy greens you enjoy more in certain recipes. For instance, I personally don't like the taste of Swiss chard in fruit smoothies, however, I will be more than happy to have it in a salad or raw green soup. These things vary from individual to individual, even though I would venture to say that there are certain combinations that appeal to pretty much anybody. However, my advice to you is this: don't just limit your green consumption to romaine and spinach, try to gradually broaden your 'green' horizons as much as you can and use other types of greens that you can find in your grocery store or Farmer's Market. Besides, research shows that it may be a good idea to rotate greens in your meals, since they contain a certain amount of alkaloids in them which tend to accumulate in the body. All experts agree that we need to eat fresh fruits, veggies, and greens every day and most of us don t eat enough of them. Unfortunately, the cell walls of P a g e

6 many leafy greens - such as kale or collards - are incredibly durable and hard for the body to break apart. Chewing helps to "break" the cell but few people chew their food that well, especially children. This is just another reason that green smoothies are so wonderful. Using a blender to pulverize the greens breaks these cell walls apart and gives us a nutrient boost we would not otherwise get. The blender literally "chews" the greens for us! I'm convinced that you don't need to know a lot of fancy complicated recipes in order to enjoy your smoothies every day. If you master about 7-10 recipes that you absolutely LOVE, you will succeed. You just have to figure out what flavor combinations you like the best and what works for YOU. I personally have a few favorite recipes that I rotate and make on the regular basis. I love these recipes so much that I'm never tired of them. The Need for More Greens Did you know that our ancient ancestors ate up to six pounds of leaves per day? They spent their days going from one place to another, picking and eating leaves on their way. Now, we all know that eating a large salad is good for us, but how many of you could eat such amount of greens each and every day? And yet on the nutrition front, dark leafy greens, are, calorie for calorie, perhaps the most concentrated source of nutrition available. They deliver a multitude of vitamins, minerals, phytonutrients, Omega-3 fats, protein, calcium, and of course fiber. The darker the leaves, the more nutrients they usually have. Because green smoothies incorporate fresh fruits and veggies they are usually high in vitamins A, C, K, E as well as calcium and fiber. The darker, leafy greens also provide a variety of important phytonutrients like beta-carotene and lutein, which protect our cells from damage. Some even contain small amounts of Omega-3 fats that are important to brain health and functions. Let s talk a little more about the nutrients that green smoothies deliver. One of the common questions that is asked is Shouldn t I add some protein and healthy fats to the smoothie? For example, milk, yogurt, whey protein powder, soy milk, flax oil, etc.? P a g e

7 Well, I do not recommend to add any additional protein, animal products or fats (even the so-called good fats) to the green smoothie and that s because - contrary to the popular belief that greens are a poor source of these nutrients - they already contain OPTIMAL amount of protein and fats for human needs! Really, if you think about it where do plant-eating animals get their protein and fats? That s right green leafy sources, not other animals! So why aren t we doing the same? Amino acids are what our bodies need to create protein, and where do we get amino acids? From GREENS! Why Drink A Green Smoothie? Start drink the smoothies 2-3 times a day, and you will experience so much more energy and health benefits that it will soon become your second nature. And if you are overweight you will start losing weight really quickly too, because you will be eating less of the fattening foods that you normally crave. Green smoothies are easy to digest. When blended well, all the valuable nutrients in these fruits and veggies become homogenized, or divided into such small particles that it becomes easy for the body to assimilate these nutrients, the green smoothies literally start to get absorbed in your mouth. Green smoothies are easy to make, and quick to clean up after. No cooking or washing pots and pans required! It s also much easier than juicing even the most health conscious people do not consume enough green juices on a regular basis because it is time consuming to prepare them and clean the equipment after juicing. Green smoothies are super tasty! With a ratio of fruits to veggies as 60:40 the fruit taste dominates the flavor, yet at the same time the green vegetables balance out the sweetness of the fruit, adding nice zest to it. Green smoothies are simply the best tasting dishes for the majority of adults and children. Yes, your kids will love them too! Green smoothies reduce cravings for sugar and other processed foods that are not good for you. When you consume your greens in the form of green smoothies, you can greatly reduce the consumption of oils and salt P a g e

8 in your diet (in the form of salad dressings and other foods you would normally eat). Green smoothies are perfect food for children of all ages, including babies of six or more months old when introducing new food to them after mother s milk. Kids love these smoothies from the first sip and may never know they are drinking their vegetables unless you tell them! If you can't get your kids to eat spinach or kale in their dinner salad, you will be amazed to see them relishing these very same ingredients inside a fruit smoothie. Of course, you may want to start slowly with some of the picky eaters, by only adding a little bit of mild-tasting greens, such as spinach. Regular consumption of green smoothies forms a good habit of eating greens. After a few of weeks of drinking green smoothies, you may find yourself craving and enjoying greens. Eating enough of green leafy vegetables is often a problem with many people, especially children. Green smoothies and blended salads, as opposed to juices, are a complete food because they still have fiber. Fiber in green smoothies helps improve elimination. The fiber acts like a powerful broom that sweeps the colon of toxins and waste. In each smoothie you ll be getting plenty of FIBER - so forget about those colon cleansing supplements! Green smoothies can help you lose weight by reducing those cravings that keep sabotaging your weight loss goals. Beautiful skin, bright eyes, and shiny hair. There is no skin cream or hair conditioner available on the market today that can compare to the beautifying effects of a regular supply of green smoothies. You will experience overall improved health, increased energy and clear thinking. In one drink you will be consuming more nutrients than you have in a week if you live on cooked foods! P a g e

9 Green Smoothies & Salads You can call them green smoothies, drinkable salads or salads straight from your blender. The fact remains that it s MUCH faster to drink the same amount of greens that it would take to eat (and properly chew) the same amount of greens, fruits and vegetables. When you make a green smoothie, the blender will do the chewing for your! Smoothies only take about a minute to prepare (with a good blender, such as Blendtec or Vitamix), and a minute or two to drink. There is really no excuse not to have them! Important: Do not just gulp down the entire glass of smoothie quickly, though. It is recommended that you drink your smoothie slowly mixing it with your saliva for best digestion and assimilation of nutrients. Green Smoothies versus Juice Drinking freshly made juices made from vegetables, greens and fruits is an excellent way to add important nutrients to your diet. I do a lot of juicing, especially juicing vegetables that I rarely add to my smoothies (such as beets, carrots, cabbage, parlsey, etc.), and I highly recommend that you add juices to your diet as well (I cover that in detail my Green Reset Formula course). Juicing, and juice fasting in particular is extremely beneficial for people who are trying to heal various chronic conditions. With juices you'll probably see the results faster than with smoothies. However, just adding juices is not the ideal solution for at least two reasons. One problem with juice is that it takes more time to prepare. Another is that you leave behind the valuable fiber that slows down the absorption of nutrients and provides the feeling of fullness. Drinking a juice is not a "satisfying meal" by itself, and you may end up eating undesirable foods to fill you up. Preparing Green Smoothies The idea to blend various kinds of leafy greens, fruits and vegetables to create a P a g e

10 liquid soup with a baby food consistency is not new. About 5 years ago that Victoria Boutenko (from the Raw Family) greatly popularized the concept of the Green Smoothie. The Green Smoothie is essentially a blended salad composed of fruits and leafy greens, with some optional water, blended at high speeds to smooth consistency. Generally, hard or savory vegetables such as carrots or beets are avoided. Only ripe fruits and leafy greens are included. Great Ingredients For Your Green Smoothies GREENS: kale, bok choy, chard, spinach, parsley, romaine lettuce, iceberg lettuce, mint, basil, cilantro, or other. FRUITS: bananas, pears, apples, mango, strawberries, raspberries, kiwi, blueberries, peaches, pineapple, melon, papaya, watermelon, grapes, etc. VEGGIES: cucumber, celery, avocado. Some fruit and green combinations you may want to try: Spinach with bananas and strawberries Spinach with apples, bananas, and some lemon or lime juice Spinach, bananas, peaches, mango Romaine lettuce with bananas Romaine lettuce with cucumber and bananas Romaine and celery with blueberries Parsley and ripe pears Parsley, celery, apple and pears Add 1-2 cups of water and blend until smooth. Adjust proportions to your liking. Try to experiment with different greens and fruits. Fruits are added for sweetness, so make sure they are really RIPE, especially bananas. Beautifully ripened bananas look like this: P a g e

11 Spinach, strawberries and bananas - ready for a green smoothie Okay, so I need to add more spinach here, but I really love sweet taste of bananas! In the beginning, when you are just starting out with the green smoothies, you may want to add just a little bit of mild tasting greens (such as spinach), to let your taste buds get used to the taste. Start adding more greens of various kinds (many of them are stronger tasting) later on. Greens to add to your smoothies: spinach, arugula, Swiss chard, dandelion, kale, collard greens, beet tops, and whatever else you can find in the store or in your garden. Young, tender greens are better. Iceberg lettuce, although not very green at all, can be used too. This is what a green smoothie looks like: P a g e

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13 Don t be discouraged by its greenness it tastes delicious, trust me on this! Just try it for yourself, OK? Green Smoothie Recipes to Try Here are more ideas for your delicious green smoothie creations to try: Spinach Apple Banana 1-2 cups of water or coconut water 1/2 head of spinach 1 apple 1 banana Spinach Berry Blast 2 cups of water 1/2 head of spinach 1/4 cup of raspberries 1/2 cup of strawberries Green Pineapple Cleanse 1 cup of water 1 small pineapple, peeled, cored, and chopped 1 large mango, peeled, cored, and chopped ½ head romaine lettuce a tiny piece of fresh ginger (optional) Kale Strawberry Madness 1 cup of water 2 leaves kale (kale is rather strong tasting, and difficult to blend, so you may want to start with less and blend for a longer time) 2 bananas 1 cup of strawberries or blueberries or raspberries P a g e

14 Green Mango Sensation 5 pieces of green leaf lettuce 1 ripe mango 1 apple 1 cup of water P a g e

15 Savory Blended Soups & Salads Green smoothies are great, but they are sweet-tasting, and sometimes we want a more savory flavor. They are also usually blended until very smooth -- like baby food -- which is important if you add hard-to-chew greens, such as kale or collard greens. However, for variety, you may want to add some crunchiness to your meals. Green blended salads are made of vegetables and greens, that are blended at lower speeds than smoothies, for shorter times and without adding water. The best ingredients for blended salads include cucumbers, tomatoes, celery, peppers, and zucchini, with only delicate greens added, such as spinach or lettuce. The reason not to add hard and bitter greens such as kale is that you are only blending the mixture to a consistency of thick salsa or stew - and these ingredients would make it unpalatable. You will want to add lots of herbs, such as basil, dill, parsley, cilantro, and other for outrageously delicious taste. You also want to add a little bit of sweetness for even more yumminess. I like to add some sweet fruits, for example, a piece of a sweet pear, apple, a few strawberries, or grapes, but you may choose to add a little bit of honey, agave syrup, or some other sweetener to make the blended salad even more delicious. IMPORTANT TIP: How to make a blended salad? Because you are not going to add any water to your salad, so it is important to start with ingredients that contain most water - tomatoes, cucumbers, etc. - so, cut them into pieces and put them into your blender FIRST. Switch your blender ON and keep it on the lowest speed that will get the job done. Next, gradually keep adding other ingredients - leafy greens and herbs. If adding honey or other sweetener, add it to the mix at the end, so it doesn't just stick to the container. This is important especially if you are using a regular blender to make the blended salad, and not VitaMix - which is the best blender on the market to make green smoothies, soups and blended salads. It's expensive, but totally worth it! P a g e

16 Blended Salad Recipe (No Salad Dressing Required!) The problem with many salads is that the greens are soaked in fatty dressings with many unhealthy ingredients. Of course, you may make healthy low fat salad dressing yourself using a blender. However, this Green Reset Salad requires no salad dressing whatsoever and it still tastes delicious! Ingredients 1 stalk celery 2 tomatoes 1 cucumber 2 scallions some fresh basil leaves (adjust quantity to taste) some fresh oregano (can substitute dried oregano) agave nectar (adjust quantity to taste) optional jalapeno or other hot pepper 5 oz spinach (optional) optional toppings: handful sweet bell pepper, diced, 1 chopped celery stalk Save 1/2 tomato and a piece of cucumber for garnish. Blend the remaining tomatoes, cucumber and celery in your blender. Chop the remaining ingredients and add to your blender and blend on slow speed. If you don t have a powerful blender, then you may want to add spinach gradually as you blend. Remember to use low speed. If you have a Vita-Mix, use the pusher to help do the job. Pour the salad into a bowl. Chop remaining tomato and cucumber and sprinkle on top. Enjoy! Creamy Avocado Energy Soup Recipe The only difference, really, between soup and salad is just that you add a bit of liquid, such as water, to your soup; whereas salads require no added liquid which makes them a bit trickier to make, especially if you don t have a powerful blender. So, I'd like you to try this soup recipe that I put together in a spur of the moment just to illustrate the process of how YOU can come up with your own recipes. I wanted to make a blended salad, but did not have the usual juicy ingredients in my kitchen that are required for salad, such as tomatoes and cucumbers P a g e

17 I blended the tougher ingredients first in this case celery with a piece of avocado and some water to create a soup base, and then added other ingredients on low speed to add texture. Ingredients For Soup Base 1 large stalk celery 2 lettuce leaves 1/2 small avocado Blend well on high speed. This will create a nice creamy base. Ingredients For Texture 1 small zucchini 1/2 pear or a teaspoon of agave (for sweetness) fresh basil leaves to taste (from my window garden) a small piece of green onion Blend on lowest speed that will get the job done. You may just chop these ingredients and mix them with the liquid and a pinch of salt. Pour into a bowl and enjoy! Makes one serving. More savory soup recipes: Celery Soup 4 stalks celery 1 cup fresh parsley 1 tomato Juice of 1 lemon 1 tablespoon agave nectar ¼ teaspoon sea salt 2 cups water Cucumber-Mango Soup 2 cucumbers 2 celery stalks 1 avocado 1 mango, cored and peeled 1 lemon, peeled P a g e

18 Mediterranean Soup 3 cups spinach 3 stalks celery 1 red bell pepper 1 avocado 1 cucumber 1 jalapeno pepper 1 lime, juiced 1 spring oregano 1 spring thyme 2 cups water Yields 3 quarts Cucumber-Dill Soup 2 cucumbers ½ bunch dill 1 avocado 4 leaves kale 2 stalks celery 1 lime, juiced 3 cloves garlic Thai Soup 2 cucumbers 5 leaves lettuce 1 large avocado 1 lime, juiced 2 cloves of garlic ½ inch fresh turmeric root or ½ teaspoon of turmeric powder ½ inch fresh gingerroot or ¼ teaspoon dried ginger powder 2 cups water Blend on lowest speed that will get the job done. You may just chop these ingredients and mix them with the liquid and a pinch of salt. Pour into a bowl and enjoy! Yields 2 quarts P a g e

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20 Making fresh juices and smoothies is a great way to lose weight, control cravings, and improve your health. Despite from what the Standard American Diet (SAD) diet teaches us, for optimum health and weight, we should be eating 80% or more of calories from unprocessed plant sources, most of it in their RAW or only lightly cooked state. For more recipes and tips, visit: GreenReset.com Also, sign up for Green Reset Formula Challenge & Membership here. What you'll get: Recipes for green smoothies (of course!), blended salads (low fat, low sugar, no cholesterol), raw soups, and yummy dessert smoothies and puddings. Green Smoothies, Meal Replacement Smoothies, Blended Soup Secrets, Blended Salad Tricks (plus learn why adding oil - even olive oil - to your salad dressing is NOT best, and what to use instead) You don't have to do it all and figure it all yourself. Get motivational materials (for those days when you unhealthy foods seem to be calling your name; and learn ninja tricks to resist those cravings), shopping lists in your to carry with you, as well as complete meal plans for what to eat beyond smoothies and juices (after Week 6). It's not called Green Reset formula without a reason. Learn tips and tricks to literally RESET your for successful green smoothie routine, including how to form lasting habits that make healthy eating effortless (tip it all starts in your head). How trick even the pickiest eaters into drinking their greens (it's easier than you think, especially with the techniques I'm going to teach you!). If you are drinking your smoothies and eating your salads, do you still need to juice? Find out why you may still want to include juice in your diet, and how to do it right. (Many people get it wrong which may have undesirable consequences.) P a g e

21 Healthy recipes for cooked dishes. Wondering what to eat beyond smoothies and juices. I'll teach you my secrets of how to make creamy soups that (super-healthy, no cholesterol), scrumptious main dishes, and yummy desserts. How to form healthy habits. Tip it all starts in your head. How to get your head straight. Green Reset Formula: Stage 1 (adding smoothies), Stage 2 (removing and replacing unhealthy foods with healthy ingredients), Stage 3 (going all the way with periodic cleansing protocol). Take it all to the next level by participating in Green Reset Detox Cleanses. Four times per year, participate in smoothie & juicing cleanse/detox, with daily tips, support and more. Learn the secrets of effortless weight loss: why is that you can eat as much as you want of certain foods and still not gain weight. Stop getting sick! Improve your health by eating the foods with maximum disease fighting power (it's scientifically proven, and I can show you the research). And much more. Sign up for Green Reset Formula Challenge & Membership here P a g e

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