Juice. Blend. Taste.

CONTENTS

INTRODUCTION

1 Juicing and Blending 101: a. Equipment b. Getting Ready 2 Ingredients for Flavor and Health: a. Vegetables b. Fruits c. Aromatics and Flavorings d. Smoothie Bases e. Superfoods f. Greens Powders g. Concentrated Protein Sources h. Sweeteners

JUICES

Apple Beet Carrot Citrus Cucumber Melon and Pineapple Greens Mixed Booster Shots

SMOOTHIES

Nondairy Milks Coconut Water Avocado Yogurt and Dairy Water and Ice Smoothie Shots Savory and Sweet Blended Soups

TEAS, WARM INFUSIONS & SPARKLING DRINKS Iced Teas Warm Infusions Sparkling Drinks

GLOSSARY INDEXES

Seasons Healh Benefits Recipe Name

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Smoothies | Equinox Regional Group Fitness Manager Mark Hendricks

MARK’S GREEN SMOOTHIE Equinox trainer Mark Hendricks says this shake is perfect as a pre-workout snack. It’s a hydrating drink full of phytonutrients and fiber without a lot of heavier protein and fats. It provides all the fuel you need to make it through a workout without weighing you down.

½ cup pure unsweetened coconut water ½ banana ½ apple ¾ cup chopped spinach 1 leaf romaine lettuce ½ cup chopped fresh cilantro ¼ lime, peeled 2 ice cubes Blend all the ingredients together and serve immediately.

Makes one 12-ounce serving 1

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Juices | The Juicery

SPICY DANDELION PINEAPPLE JUICE Dandelion is so much more than a weed—it supports healthy liver function and is packed with minerals and vitamins.

These greens, their slight bitterness here tamed by the sweetness of pineapple and the heat of jalapeño, might just become your latest obsession.

1½ cups chopped pineapple 1 cup dandelion greens 1 jalapeño chile, seeded Strips of lime zest, for garnish Juice the pineapple, greens, and chile.

Serve immediately, blended with ice, poured over ice cubes, or at room temperature with no ice, garnished with lime zest.

Makes one 12-ounce serving

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Juices | The Juicery

RASPBERRY GREEN FLAX JUICE Raspberries, aside from their delicious sweet-and-sour flavor, have blood purifying benefits. And flax seeds are high in omega-3 fatty acids, celebrated for their anti-inflammatory benefits.

1½ cups chopped collard greens ½ cup raspberries 2 inches fresh turmeric root 2 tablespoons flax seeds ½ teaspoon ground cinnamon Juice the greens, raspberries, and turmeric.

Blend the juice together with the flax seeds and cinnamon.

Serve immediately, blended with ice, poured over ice cubes, or at room temperature with no ice.

Makes one 12-ounce serving

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Juices | Michelle Roques-O’Neil | Aromatherapist, healer, and founder | Therapie-Roques O’Neil

LIVER-CLEANSING JUICE This tangy-sweet and refreshing juice is fantastic as part of a weight loss regime or simply to simply keep your body clear of inflammation and toxic buildup. Packed full of detoxifying vegetables and fruits, it’s rich in protein, calcium, omega-3s, iron, and vitamin

2 carrots 2 ribs celery 1 head romaine lettuce 6 inches cucumber ½ beet ½ Granny Smith apple ½ pink grapefruit, peeled ¾ inch fresh ginger 10 fresh mint leaves 1 teaspoon wheatgrass powder Juice the carrots, celery, lettuce, cucumber, beet, apple, grapefruit, ginger, and mint. Stir in the wheatgrass powder.

Serve immediately, blended with ice, poured over ice cubes, or at room temperature with no ice.

Makes one 12-ounce serving

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Juices | Shonali Sabherwal | Macrobiotic counsellor, chef, and instructor | Soulfood

ANTIOXIDANT-RICH POMEGRANATE UPPER JUICE Pomegranate, which in Ayurveda is considered a fruit of the gods, is rich in the antioxidants B5 and polyphenols. It is known for its positive impact on skin condition, and it’s very high in fiber. Chia seeds, another superfood, bring omega-3 and -6 to the table and are packed with calcium, phosphorus, and dietary fiber. Black salt—the flavor of which you might recognize from the spice mixture sprinkled over chaat— offers trace minerals, especially iron and magnesium.

Seeds from 2 pomegranetes 2 oranges, peeled (optional; juice them separately) 1 teaspoon chia seeds ½ teaspoon black salt, or 1 lime, peeled 3 or 4 ice cubes Juice the pomegranate seeds, oranges (if using), and chia seeds.

Add the black salt. Serve immediately, blended with ice, poured over ice cubes, or at room temperature with no ice.

Makes one 12-ounce serving

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Shots

SPRING: MANGO CURRY GINGER SHOT Add some beta-carotene-rich mango to the ginger and give your skin a nice antioxidant boost to help protect it from the sun.

1 Ginger Shot (above) 1 ½ tablespoons mango juice Pinch of curry powder Stir all the ingredients together and serve in a shot glass.

Makes one 2- to 3-ounce shot each

SUMMER: STRAWBERRY RHUBARB GINGER SHOT Sweet summer strawberries and sour rhubarb complement the ginger for a refreshing flavor and a boost of antioxidants.

1 Ginger Shot (above) 1 ½ tablespoons strawberry juice 1 teaspoon Rhubarb Juice Stir all the ingredients together and serve in a shot glass.

Makes one 2- to 3-ounce shot each

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Shots

FALL: MULLED APPLE GINGER SHOT Warming spices and tart-sweet apple make a comforting fall shot.

1 Ginger Shot (above) 1 ½ tablespoons apple cider Pinch of ground cinnamon Pinch of ground allspice Stir all the ingredients together and serve in a shot glass.

Makes one 2- to 3-ounce shot each

WINTER: POMEGRANATE ORANGE GINGER SHOT Oranges and pomegranates—two quintessentially winter fruits— offer plenty of antioxidants to help you get through the colder months until spring’s berries arrive, and the ginger will warm you, from the inside out.

1 Ginger Shot (above) 1 teaspoon pomegranate juice 1 teaspoon orange juice Stir all the ingredients together and serve in a shot glass.

Makes one 2- to 3-ounce shot each 7

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Smoothies | Dr. Frank Lipman, M.D. | Founder and director | Eleven Eleven Wellness Center and Be Well by Dr. Frank Lipman

DR. LIPMAN’S KIWI AVOCADO SHAKE Kiwi is high in vitamin C and low in sugar, making this a smart choice for those who wish to limit their intake of sugar. Add the protein for an especially rejuvenating postworkout smoothie.

½ cup coconut milk ½ cup water 2 kiwis, peeled ¼ avocado, peeled 1 cup chopped spinach 4 ice cubes Recommended Supplement 1 tablespoon pea protein Blend all the ingredients together and serve immediately.

Makes one 12-ounce serving

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Smoothies | Katrine van Wyk | Holistic health and nutrition counselor

KIDS’ STRAWBERRY CREAM SMOOTHIE With a taste and color similar to strawberry ice cream, you might have to watch out: The kids will want this one all the time!

Coconut milk is rich in the healthy fats that are so important for active, growing kids and is a great alternative to dairy cream and ice creams.

1 cup canned unsweetened coconut milk 1 cup fresh or frozen strawberries 1 banana, peeled ½ cup water Blend all the ingredients together and serve immediately.

Makes one 12-ounce serving

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Smoothies | The Juicery

CHOCOLATE MINT MILK Better than any chocolate milk you’ve ever had, this is a real, grown-up version with just the right balance of sweet, cool, bitter, and creamy.

1½ cups almond milk, preferably homemade (page 000) 1½ tablespoons raw cacao powder 1 teaspoon cacao nibs ½ teaspoon maca (see page 000) 6 fresh mint leaves 4 small pitted dates, or 1 large pitted Medjool date Pinch of sea salt Optional: 5 ice cubes Blend all the ingredients together with the ice (if using) and serve immediately.

Makes one 12-ounce serving

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Smoothies | The Juicery

LAVENDER FIELDS SMOOTHIE Creamy, floral-scented, and with a pretty purple color, this shake is a feast for the senses. It’s also food the soul: Lavender can have a calming effect on the nervous system, making this drink a great stress reliever.

1 cup almond milk, preferably homemade (page 000) ½ cup fresh blueberries 1 teaspoon pure vanilla extract 1 teaspoon dried lavender buds 8 ice cubes Lemon zest, for garnish Blend the almond milk, blueberries, vanilla extract, lavender, and ice together. Garnish with lemon zest and serve immediately.

Makes one 12-ounce serving

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Smoothies | Katrine van Wyk | Holistic health and nutrition counselor

MANGO LASSI Lassis are cooling yogurt-based Indian drinks that are perfect on hot summer days. The yogurt adds some protein and healthful probiotics, and the dash of cardamom makes this drink a little adventurous and exotic, yet sweet and delicious.

½ cup full-fat plain yogurt (regular or Greek) ½ cup water 2 yellow mangoes, or 1 red mango, peeled and pitted 1 tablespoon raw honey Dash of ground cardamom 3 ice cubes Blend all the ingredients together and serve immediately.

Makes one 12-ounce serving

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Smoothies | Dr. Frank Lipman, M.D. | Founder and director | Eleven Eleven Wellness Center and Be Well by Dr. Frank Lipman

CANTALOUPE SOUP Cantaloupe is a mild, sweet, watery fruit that works great in a raw chilled soup. With the addition of lime, chile, and salt, it’s surprisingly savory and refreshing.

Enjoy this soup as a light snack or as a starter.

1 cantaloupe, peeled and seeds removed Juice of 1 lime 1 tablespoon extra-virgin olive oil ½ teaspoon red pepper flakes Pinch of salt Fresh basil leaves, for garnish In a blender or food processor, blend the cantaloupe, lime juice, oil, red pepper flakes, and salt until not quite a puree—there should still be a few cantaloupe pieces. Pour half of the mixture into a bowl and set aside. Blend the remaining half until completely smooth.

Pour into the bowl and stir the puree into the chunkier mixture.

Cover and refrigerated until chilled. Ladle into chilled bowls, garnish with basil leaves, and serve cold.

Serves 4 to 6

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Homemade Sodas & Healing Infusions | The Juicery London

SPARKLING BERRY COCKTAIL Flowery, tart, and fruity, this is a fabulous grown-up soda sure to convince you that a “mocktail” can be better than the real thing.

½ cup pitted cherries ¼ cup blackberries ¼ cup other berries (raspberries, blueberries, or strawberries) 5 to 6 fresh mint leaves 1 slice of lemon 6 inches cucumber 1 cup sparkling water 5 ice cubes Optional Sweetener 2 or 3 drops liquid stevia Juice the cherries, berries, mint, lemon, and cucumber. Add the sparkling water and and sweetener (if using) and serve over ice.

Makes one 12-ounce serving

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Homemade Sodas & Healing Infusions | Mercedes Ngoh | Founder | Yeotown

RED ICED TEA YEOTINIÂ Iced rose hip tea with crushed raspberries and fresh mint is a refreshing, subtly sweet, and tart drink perfect for a hot summer afternoon. Rose hips, which are widely used for their digestioncalming benefits, are the fruit of the rose bush, growing below the pollinated blossoms in late summer and early fall. Dried rose hips are available at natural foods stores: Check in the bulk spices section and with the teas.

2 rose hip teabags 2 or 3 fresh mint sprigs 1 cup boiling water 1/2 cup crushed raspberries Juice of 1/2 lime Ice cubes Recommended Sweetener: Raw agave nectar to taste Put the teabags and half of the mint in a mug and pour the boiling water over them. Let cool a bit, then discard the teabags and add the remaining mint, the raspberries, and lime. Sweeten with a few drops of agave nectar if needed. Add ice, stir to chill, and serve immediately.

Makes one 12-ounce serving

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